What does 130g carbohydrates look like in a day?

Breakfast: Spiced Apple Porridge (v)

Ingredients

• ½ Medium Apple
• 50g Oats
• 100ml Whole Milk
• 100ml Water
• 1 tsp Cinnamon
• ½ tsp Ground Ginger
• 1 tbsp Greek Yoghurt

Directions

1. Start by grating ½ of the apple and then chop the other ½ into chunks.
2. Add the grated apple, oats, milk, water, ½ the cinnamon and ginger into a small saucepan over a medium heat. Stirring now and again, cook for 5 minutes or until the porridge is cooked through.
3. Serve the porridge with the Greek yoghurt, remaining chunks of apple and remaining cinnamon and ginger.

Lunch: Chicken, Mango & Lentil Salad

Description

Ingredients

• 60g Red Lentils
• ¾ tbsp Olive Oil
• 1 Medium Chicken Breast
• ½ Medium Mango
• ½ Lime
• ½ Handful of Fresh Coriander
• 20g Walnuts
• 30g Mixed Salad Leaves

Directions

1. Start by boiling the lentils in water over a medium heat for 15-20 minutes until tender, adding more water if needed.
2. Add ½ tbsp olive oil to a frying pan over a medium heat. Dice the chicken and fry until cooked through.
3. Cut the mango flesh away from the stone, discard the skin then chop the flesh into bitesize pieces. Juice the lime then roughly chop the coriander and walnuts.
4. Place the mango, mixed salad leaves and walnuts into a bowl along with ¼ tbsp olive oil and the lime juice. Toss everything together.
5. Once the lentils are cooked, drain and rinse them, then add to the salad, along with the chicken. Top with the coriander then serve.

Dinner: Chermoula Spiced Salmon with Vegetable Quinoa

Ingredients

• For the vegetable quinoa:
• 1 Medium Red Onion
• 150g Courgette
• 1 tbsp. Olive Oil
• Salt & Pepper, to taste
• 80g Quinoa
• 300ml Boiling Water
• 100g Cherry Tomatoes
• For the chermoula:
• 2 Handfuls Fresh Coriander
• 4 Garlic Cloves
• 1 Medium Red Chili
• 2 tbsp. White Wine Vinegar
• 6 tbsp. Lemon Juice
• 1 tbsp. Dried Paprika
• 1 tbsp. Dried Cumin
• 2 tbsp. Olive Oil
• 1 tsp. Cayenne Pepper
• Salt & Pepper, to taste
• 2 Salmon Fillets
• For the dressing:
• 1 Handful Fresh Mint
• 1 Handful Fresh Parsley
• 3 tbsp. Lemon Juice
• 1 tbsp. Olive Oil

Directions

1. Preheat the oven to 180°C/160° fan (350°F/320°F fan).
2. Chop the red onion and courgette into bite sized pieces and place onto a baking tray. Drizzle with ½ tbsp. olive oil and season with salt and pepper. Place in the oven for 15 minutes.
3. Meanwhile make the chermoula marinade. Roughly chop the coriander and finely slice the garlic. Deseed the chili then finely slice and add it to a food processor along with the coriander, garlic, white wine vinegar, lemon juice, paprika, cumin, olive oil, cayenne pepper and salt and pepper. Blend everything together until a thick paste is formed. Add more olive oil for a runnier marinade if desired. You could also use a stick blender.
4. Place the salmon fillets in an oven proof dish and pour over the marinade and mix, making sure the salmon is fully coated in the marinade. Set aside whilst you start the quinoa.
5. Rinse the quinoa and place in a saucepan with 300ml boiling water and a pinch of salt. Leave to simmer for 15 minutes.
6. Meanwhile, start the dressing for the quinoa. Finely chop the mint and parsley leaves and mix them in a small bowl with the 3 tbsp. lemon juice and 1 tbsp. olive oil then set aside.
7. Once the 15 minutes are up, remove the onion and courgette from the oven and place the cherry tomatoes on the baking tray. Return to the oven, along with the salmon, and cook for a further 10-15 minutes or until the salmon is cooked through.
8. Once the quinoa is cooked, drain and set aside until the roast vegetables are cooked.
9. Add the vegetables to the quinoa mix, then serve half alongside 1 salmon fillet and drizzle with the dressing.
10. Store the remaining portion of quinoa and salmon fillet in an airtight container in the fridge.