Category Archives: Recipes

Welcome to Loutritious

Hey Everyone!

So, as you may have noticed, my blog and social media sites have had a bit of a revamp and have changed from Lou’s Lean Lifestyle to Loutritious.  I just thought I’d write a little blog post explaining how this has come about and why I’ve decided to have a little change-up!

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As you know, this blog used to be called Lou’s Lean Lifestyle.  I started it in January 2015 and whilst at the time it seemed like a great name, I feel like a lot has changed since then.

I first starting getting into health & fitness in April 2014, with me just wanting to “lose weight” and get a little healthier – which I certainly did! I did become somewhat very “lean” and so the name Lou’s Lean Lifestyle seemed appropriate when it first came about.  However, since then a lot of things have happened which have made me want to change this.

Starting my degree in Nutrition and taking up rowing in September 2015 were the first things.   The final thing for me was watching my dear Grampy suffering with Cancer and sadly passing away earlier this year.

Learning more and more everyday through my degree, it is so clear that Nutrition is so much more than just a means of “losing weight”, “getting lean” or anything else aesthetic-related.  It’s about health, protecting the body from disease & illness, eating for performance and just generally getting the most out of your life by making yourself feel amazing with the food you eat.  It’s also about having a balanced approach and enjoying what you eat, and realising that life is all about experience and happiness, which food can add to.

When you look up the word “lean” in a thesaurus, the other words it is associated with are things like “gaunt”, “wasted”, “emaciated”, “sparse”, “unfruitful” – these are not words that I want myself or this blog to be associated with, and are not words which represent me, my lifestyle or my outlook on health and fitness.

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So, what is Loutritious all about?  

I want it to be an outlet where I can help you to understand how to fuel your body with the best foods it needs to work & feel optimal, both physically and mentally.

I want you to learn how to use fitness & sport as a way to not only achieve a healthy body but also to push yourselves and achieve performance goals that you thought you never could.

I want to help you find the best balance in your lifestyle; from juggling all the different aspects of your life and managing your time, to helping you feel empowered and confident in your own skin.

But most importantly, I want to inspire you to live life at your happiest with a good relationship with food, fitness, your body and your mind.  I want to make you see that there is no one size fits all when it comes to health and nutrition, but that you can find what works for you – and I’d like to help you do that!

So without further ado; welcome to Loutritious!

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Frittata

I recently discovered how to make a frittata.  It’s pretty similar to an omelette but is easier to make & ensure that it is cooked through (and it tastes a little better in my opinion!).  It’s a favourite low-carb, protein-packed breakfast, lunch or post-workout meal of mine.  It’s so simple to make & you can use any vegetables that you like to tailor it to your taste!

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Courgette, pepper & spinach-filled Frittata topped with feta cheese & sweet potato fries!

RECIPE

  • 2 whole eggs OR 1 whole egg + 1 or 2 egg whites
  • Vegetables of choice.  My favourites are peppers, red onion, courgette, tomatoes, spinach
  • Coconut oil (or other oil of your choice) for frying
  1. Chop up your choice of vegetables into small cubes.
  2. In a small frying pan, heat some oil over a medium-high heat.
  3. Fry your veg in the oil until soft.  Remember to put things like peppers and courgettes in first as they take longer to soften, but things like tomatoes, onions and spinach in a little while after, as they will take only a couple of minutes to soften.  Season with black pepper/herbs.
  4. Whisk your eggs/egg whites together with a little black pepper.  I usually use 1 whole egg & 2 egg whites to ensure that my frittata is packed full of protein!
  5. Once your vegetables have softened, add your beaten eggs to the frying pan and allow the bottom to cook.
  6. Once the bottom has cooked, take your frying pan and place it under a pre-heated grill on a medium heat for about 3-6 minutes to allow your frittata to cook through.
  7. Keep an eye on it to make sure it doesn’t burn on top, but when it starts to turn golden, it’s ready!

This is great to eat on it’s own or I sometimes like to top my frittata with some Total Greek Yoghurt, low fat Quark or feta cheese.  You could also add an avocado for some extra healthy fats or some sweet potato fries afterwards for some complex carbs.

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If you make any of my recipes, be sure to take a photo & tag me in it on Twitter or Instagram! Enjoy!

Overnight Oats – Blueberry & Almond

I LOVE breakfast, and I always make sure that I make time for it every morning, even when I’m up early for work.  It’s essential for kick-starting your metabolism for the day & keeping you fuelled.  You’re also a lot less likely to gain weight (and more likely to lose it) if you eat a nutritious breakfast as it stops you craving carby, sugary foods later in the day & hence having a big 10931538_10152635935387151_3684292868654134880_nbinge on anything that you can get your hands on to fill the gap!

However, I know that sometimes it is difficult to get up in time to make a good breakfast, and that having an extra 10 minutes in bed sounds a lot more appealing.  So, here is a solution to help you have that extra sleep AND a healthy breakfast!

Introducing the amazing, quick, easy, tasty breakfast phenomenon that is – Overnight Oats!  For those of you who have never heard of this recipe, it’s basically porridge which you leave to soak overnight and then eat in the morning!  There is no cooking involved and it literally takes no longer than 5 minutes to prepare the night before: perfect for you busybodies who are short on time in the mornings – you can even take it with you on the go!  There will be no need to skip breakfast ever again after trying this recipe!

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RECIPE

  • ⅔ cup (about 60g) Oats
  • ⅔ cup (about 160ml) unsweetened almond milk
  • ½ cup blueberries*
  • 2 tbsp flaked almonds
  • 1 tbsp pumpkin seeds

*I would advise using frozen blueberries as they defrost overnight and all the juices release into your oats and it’s just totally amazing.

Simply mix all the ingredients together in a bowl and then transfer to an airtight container (I use a jar) and place in the fridge overnight.  All that’s left to do is to take it out of the fridge in the morning and eat!  You may want to add a little more milk in the morning to loosen it up if you prefer a runnier texture and you can top it with your favourite foods to make it even more delicious.  My favourite toppings for this flavour are Greek yoghurt and microwaved frozen blueberries (soo good!).

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Be sure to let me know if you try this out; details of where to get in touch are on my Contact Me page.  Enjoy!

Lean Green Smoothie

So guys, here’s another easy smoothie recipe for you, this time in the form of my Lean Green Smoothie.  Green smoothies and juices have become so popular lately, especially with so many people being on a health-kick in the New Year.

My Lean Green Smoothie is full of superfoods, easy on the digestive system and surprisingly sweet! It is full of wholesome, energy-boosting ingredients like bananas, blueberries and chia seeds, healthy fats from the almonds and also contains loads of lovely spinach which is so full of antioxidants, vitamins & minerals – brilliant for bone, blood and heart health, and reduces inflammation and the risk of cancer: an absolute godsend for keeping our bodies strong!

This smoothie is perfect as a snack or for breakfast and will kick-start your metabolism.  I tend to have it on days that I don’t feel like eating much or my stomach isn’t feeling too good as it’s fab for aiding digestion.  It’s also dairy-free and suitable for vegans!

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My Lean Green Smoothie topped with chia seeds!

RECIPE

  • 2 handfuls of spinach
  • 1 cup (250ml) almond milk (I use unsweetened)
  • 1 ripe banana
  • 1 handful of blueberries (fresh or frozen)
  • 1 tbsp almonds (whole or flaked)
  • 1 tbsp chia seeds
  1. First, place the spinach in the blender with the almond milk and blend until the spinach has broken up.
  2. Then simply add all the other ingredients and blitz until smooth.

I tend to use frozen blueberries as they make the smoothie a lot colder and more refreshing, but they will probably make it slightly darker in colour too, so don’t be alarmed if it turns out slightly less green!  I really hope you enjoy this smoothie, it definitely tastes like you’re drinking a cup of health!

Lemon and black pepper Quinoa, Tuna and Veg

This is one of my go-to lunches.  It’s such a nutritionally dense and balanced meal, and only takes around 20-30 minutes to prepare!  It has good complex carbs from the quinoa, protein from the tuna, and healthy fats, vitamins and minerals from the veggies.

I know some of you may be wondering what quinoa is.  Well for starters, it’s pronounced “Keen-waa” and is a type of whole grain that is a perfect complex carbohydrate and source of energy which will keep you going through the afternoon.  It has a slightly nutty flavour, fluffy texture similar to couscous and is a wonderful base to this meal.  It took me a little while to get the hang of cooking it but I have finally perfected it!

You can swap and change the veg for different varieties or leave some out if you like (I usually just use whatever I have in my kitchen at the time).  This is a great combination and has a large variety to ensure that you are getting as many nutrients as possible into one meal, but you can also add broccoli, peas, mushrooms, tomatoes, red onion; the list is endless!

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RECIPE

  • ½ tin tuna
  • ¼ cup quinoa
  • ½ cup (125ml) water
  • ½ courgette
  • ½ avocado
  • ½ bell pepper (any colour you like)
  • Around 100-150g butternut squash
  • Mixed dried herbs
  • Olive oil
  • Black pepper
  • Dash of lemon juice
  1. Firstly, preheat the oven to 180°c. Chop the butternut squash and courgette into small cubes or slices and place in roasting tin or baking tray.  (I usually eat my bell pepper raw but if you want it roasted you can also add it at this point).
  2. Drizzle with a small amount of olive oil, and sprinkle with dried mixed herbs and black pepper. Place in oven for around 20-25 minutes.
  3. Whilst this veg is roasting, prepare the other veg. Chop the avocado and bell pepper (if not roasting) and place in a bowl with tuna, sprinkling of black pepper and lemon juice.
  4. Now it is time to prepare the quinoa. It is important to rinse the quinoa before cooking in order to make it easier for the body to digest.  Once you’ve rinsed it in cold water place the quinoa in a saucepan with ½ cup water and bring to the boil.  As soon as the water starts boiling, turn the heat down really low and place a lid on the saucepan and leave to simmer.  It will take about 12-15 minutes to cook and once all the water has been absorbed it will turn a fluffy texture which means it is ready; just make sure you keep an eye out so that it doesn’t stick to the bottom of the pan and burn! (I have done this many times before!)
  5. Once the veg and quinoa have cooked, add to the other veg and tuna and mix together with more lemon and black pepper if desired!

I hope you enjoy this recipe, it really is one of my fave meals.  Let me know if you make and enjoy this recipe, or if you have any questions about it feel free to contact me on Twitter or Instagram!

Banana and Avocado Smoothie

So for my first recipe on the blog I thought I’d start with something really simple: a smoothie.  I am a massive fan of smoothies, they are so quick and easy to make and perfect for those days when you’re a bit short on time!  They don’t compromise on flavour and nutritional value though; they keep all the nutrients in, while tasting amazing and being easy for your body to digest; win!

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Banana and avocado smoothie is one of my favourites.  Having avocado in a smoothie might sound like a strange and disgusting prospect but that is where you would be wrong!  Avocados add such an amazing creamy texture to your smoothies and are so good for you, full of healthy fats to keep you fuelled for the day and to help absorb all the wonderful goodness from the rest of your food.  As for bananas, there are so many health benefits I can’t even begin to tell you; but that’s a post for another day!  For now I will just say that bananas are my absolute favourite food and an awesome staple ingredient for any smoothie.

This smoothie is great for breakfast or a midday snack: super healthy, good for your body, filling and tastes amazing; what more could you want?!  So without further ado, here is the recipe!

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RECIPE

  • ½ avocado
  • 1 ripe banana
  • 1 cup (250ml) almond milk
  • ½ tsp vanilla extract
  • 1 tsp honey or agave syrup (optional)
  • 1 tbsp chia seeds (optional)

Simply add everything to a blender or food processer and blend until smooth.  The texture should be really thick and creamy so is perfect to eat from a bowl and top with other delicious things like nuts, seeds and berries, but if you want a more drinkable consistency simply add a bit more milk or water!  You can even make this into a more chocolatey treat by adding 1 tbsp of cacao powder or cocoa powder; yum!

Let me know if you try this out by getting in touch via Twitter or Instagram! Enjoy! x