YMCA Healthy Living Magazine, powered by n4 food and health (Autumn 2015)

ZOE NICHOLSON, APD Gemma Sampson, APD Zoe has a passion for food and one of her key goals in being an Accredited Practising Dietitian is to help you enjoy all types of food, especially the ones you love, but may avoid because “they’re fattening”. Zoe does not believe you need to eat diet foods or deny yourself and will show you how to manage your health without dieting. Read more about Zoe at n4foodandhealth.com Gemma is an Aussie Registered Dietitian, APD and Accredited Nutritionist based in Liverpool, UK who is passionate about practising what she preaches, helping others to live healthier lives. Read more about Gemma at n4foodandhealth.com BREAKFAST RECIPES High protein bircher muesli When you’re doing lots of exercise or training, it’s important to be consuming enough energy and protein to keep you sustained. They say that breakfast is the most important meal of the day, so I’ve used unflavoured whey protein isolate to make a high protein bircher muesli to give me a good start when I’m training. Ingredients 1 apple, cored & grated (leave skin on) ½ cup milk 25g (1 scoop) unflavoured whey protein isolate (I used Protein Dynamix) 1 tablespoon sultanas 1 tablespoon chopped almonds 1 teaspoon cinnamon ½ cup (40g) rolled oats Method 1 2 Combine all ingredients together in a bowl and leave to soak overnight. Serve cold, add extra fruit or yoghurt if desired. Notes: Per serve, this recipe provides 33g protein (25 per cent energy). This recipe is high in protein. To claim as high in protein, at least 20 per cent of energy needs to come from protein. Nutrition Information (per 100g) • • • • • • • Calories: 162kcal Fat: 3.6g Saturated fat: 0.6g Carbohydrates: 21g Sugar: 13.1g Fibre: 2.4g Protein: 9.7g High fibre banana bread Serves 12 (freeze any leftovers not eaten within a week) Ingredients 5 over ripe bananas 3 large eggs 1¾ cups wholemeal self raising flour 60g chia seeds ½ cup linseed meal Cinnamon Pinch of salt Nutritional Profile (per slice) • Energy: 780kJ • Fa

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