Wednesday, 30 November 2016

Post 34: Cowlean's Kickstart Advice - Lunches


Hi Guys,

It's getting tough to find these pictures now...
Welcome to this week’s post, the third in my kickstart series. If you haven’t read parts 0,1 and 2 yet, here are their respective links (here, here, and here). Fast forwarding the preamble: I want to create a series of posts for people just starting out; a set of easy to follow posts which will lay the groundwork for any sustainable and successful diet.

The structure of the series is that you bring something new to your diet every week. I’ve used this technique before and found it was great for keeping results and motivation high.

This week I want you to introduce these three lunch ideas, which are simple to prepare and highlight the delicious food which you can and should be eating! If you’re following this series, then I want you to eat these three meals once a week, for lunch, say Monday, Wednesday and Friday. Or maybe put one on the weekend if a family member likes what they see! I can imagine the spicy chicken thigh and sausage rice would go down well with a lot of people!


The reason I’ve focused on lunches rather than dinners or breakfast is because I did a post earlier this year on the latter (found here), and because you are more likely to only be preparing lunch for yourself. That way there’s no pressure to make a separate meal for you and then another for the family. Also, there’s a lot of contention around lunches and what exactly to eat if you can’t have a sandwich. If not a sandwich, then a salad? That’s good and all, but you need ideas beyond that. Ideas which will keep you going and allow you to turn this into a lifestyle rather than another yo-yo diet phase.

I’ve made sure they’re all quick to prepare, with simple, natural ingredients, which can all be bought cheaply/in bulk to save on costs.


Lunch 1: Avocado, Bacon and Egg Salad

Ingredients: 2 rashers of bacon, 1 avocado, 2 boiled eggs, large handful of lettuce, large handful of salad ingredients

  1. Prepare the boiled eggs and let them cool
  2. Slice the bacon into strips, heat coconut oil in a pan and frazzle the bacon (I like it crispy :) )
  3. Half, hull and dice the avocado
  4. Combine all the ingredients (including scraping the bacon grease from the pan) in a mixing bowl
  5. Dress with EVOO and serve

This is a great recipe for healthy fats, is low carb, and has a good amount of protein. The fats, together with the salty bacon, will lend itself to an amazing flavour.


Lunch 2: Salmon and Courgette Noodles

I admit that this one was posted back in Post 18 (my ketogenic diet meal plan), but I think it’s a great recipe which will satisfy any pasta cravings you have. It’s light, delicate, and delicious.

Ingredients: salmon fillet, courgette noodles (now widely available already prepped in supermarkets), a lemon, an egg yolk, some grated cheese, some basil

  1. Bring a pan of water to the boil
  2. Put the oven on 150 degrees celsius, smear some coconut oil on a salmon fillet, and put it on a tray in the oven for 12-15 minutes
  3. In a large mixing bowl, add the egg yolk, half the juice and zest of one lemon, the cheese, and the basil
  4. Add courgette noodles to the boiling water, and when tender and 3-4 minutes, drain them off, add them to the mixing bowl and combine. The heat from the noodles will cook the eggs.
  5. Serve with the salmon


Spicy Chicken Thigh and Sausage Rice

Ingredients: 2 thigh fillets, 1 sausage, 50g white rice, large handful of broccoli

  1. Bring two pans of water to the boil, then add the rice to one and the broccoli to the other
  2. As the water is boiling, heat some butter in a pan, cut open the sausage using a knife/scissors and empty the contents into the pan. Include any seasonings you want at this point (I like using chilli and a little cumin)
  3. Slice and add the chicken thighs and a splash of water to the pan
  4. Drain the rice (~10 minutes) and broccoli (~6 minutes)
  5. Once the thighs and sausage are cooked, chuck the rice and broccoli in, use the excess liquid to  scrape the flavours off the bottom of the pan and serve

This is a great meal to eat on a weekend because it is really indulgent. It’s flavourful and amazingly meaty.

Takeaways

I hope you enjoyed these three recipes, and remember to incorporate each of them once over the next week. While this post is much shorter than usual, I promise the length (and punctuality) will get much better after this weekend once my schedule clears up considerably.

This weeks takeaways:
  1. Healthy lunch doesn’t mean endless salad drudgery; get creative.
  2. Eat these three lunches, once, at some point during the week
  3. If you cook for your family, show them this post and see if they like the look of any of the recipes! :)

Until next time,
Cowlean

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