Calories: 1343 kcal (or 807kcal)
Macros: 103g Protein, 107g Carb & 58g Fat
It’s been an incredible summer so far in England – 25-30℃ and no rain for weeks. Unheard of! And what better way to enjoy great weather than to eat alfresco with friends and family? Whether cooking outside on the barbecue or in the kitchen, this meal is a perfect addition to those warm sunny evenings. Skewers of Chicken, Halloumi, Baby Plum Tomatoes, Red Onion and Mushrooms are simply delicious. Add a fresh summery salad and that would be good enough, but we can do much much better. Seasoned Sweet Potato Wedges are crispy yet fluffy, with a great blend of sweet, spice and satisfying carby goodness. Then to take this plate up to a whole new level of 🔥, add a generous serving of Home-Made Beetroot Hummus. Sublime. 😊
This is my standard BIG plate preference. For a smaller lower calorie option, reduce to 200g Sweet Potato, 2x tablespoons of Beetroot Hummus and one Chicken Skewer (half the Chicken, Halloumi, Mushroom, Baby Plum Tomato and Red Onion). This will save you 536 calories, whilst not sacrificing on the flavour experience whatsoever.
- Sweet Potato – 346g
- Chip Seasoning (Schwartz) – 1x teaspoon
- Rice Bran Oil – 1x teaspoon
- Chicken Breast – 300g / 2x breasts
- Extra Virgin Olive Oil – 1x teaspoon
- Cypriot Halloumi – 110g
- Red Onion – 50g
- Baby Plum Tomatoes – 60g
- White Mushrooms – 4x medium
- Dried Mixed Herbs – 2g
- Leafy Butterhead Salad (bagged) – 23g
- Cucumber – ⅓ x Cup
- Carrots – 1 x medium
- Extra Virgin Olive Oil
- Home-Made Beetroot Hummus – 3x tablespoons (heaped)
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Halloumi (Goats Cheese) – Goats do not contain a certain mutation in the milk that most cows do, making their milk and yoghurt much more digestion friendly and look uncannily similar at a DNA level to human milk.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.
- Sesame seeds have a high source of cholesterol-lowering phytosterols and is a good source of iron, magnesium and fibre.
- Lemon promotes hydration, is a good source of Vitamin C, supports weight loss and can aid digestion.
- Chickpeas provide you with protein and fibre, and are high in iron, folate, phosphorus and B vitamins.
- Olive Oil is loaded with antioxidants that help protect the heart and blood cells from damage, and can also aid in weight loss and pain relief.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.