Nutritional Nuggets

To get the best out of your body, you do need to put the best in! As sport enthusiasts this is extra important, and honestly, the properties of the amazing foods out there and the effects on your body is FASCINATING! 

For a handy little set of nutritional tips on how to prepare for Tennis on a hot day, click here!

Would you like more recipes? Spring Cleanse Nutrition Plan starts in March so shoot an email to info@sphericalyellow.com to find out how you can join us!

Buckwheat Flour Pancakes

Gluten and Lactose Free!

350g Buckwheat Flour

10g Sea salt, large grains

1 Egg

75 cl cold water

Mix the ingredients and let the batter sit for 1 hour before cooking thin pancakes in a hot oiled frying pan.

** Buckwheat is very high in protein**

Serve “Surf and Turf” style with the following topping recipe:

10 Gourmet mushrooms

8 Scallops

4 slices Speck Ham

10 cl heavy whipping cream

1 packet baby spinach

Butter for cooking, salt, pepper

Lightly brown the mushrooms in the pan with some butter add the speck and in the same pan cook the scallops, lightly browning them on each side. Then add the spinach, let it reduce, add the cream and salt and pepper.

Garnish your buckwheat crepe with the cooked ingredients, and enjoy!

Smoked Ham and Lentil Soup

What better way to beat the winter blues? Serves 4.

4 large fine slices of smoked ham, 4 Fresh Free Range Farm Eggs, 1 Leek, 1 Carrot, 1 Shallot, 1 Clove of Garlic, 1 Fresh Bay Leaf, 1 Fresh Branch of Thyme, Parsley, 150g Lentils, 2 Tablespoons Olive Oil, Paprika, Salt, Pepper.

Peel the Carrot and the Shallot. Remove the Greenery and roots from the Leek. Cut these veggies into cubes. Peel the Garlic and remove it’s germ. (The germ is what gives you bad breath!)

Heat the oil in your casserole dish and gently shallow fry the veggies with the garlic and the Lentils. Add the Thyme and Bay Leaf, cover with water and add some Salt and Pepper. Leave this to simmer for 30 minutes.

During this time heat some olive oil in a pan and gently cook the smoked ham, remove the ham from the heat when it has a nice color, and chop into small slices. Once the veggies are cooked blend them using a hand blender.

Poach the eggs: Boil 3 cups of water in a sauce pan, and when it has reached a rolling boil add a few drops of vinegar. Create a whirlpool effect in the water by spinning it around, and crack an egg in the center. After 3 minutes remove the egg and place it on top of a bowl of the soup. Repeat for each bowl of soup.

Serve the soup in a bowl with a gentle covering of Paprika, chopped parsley and the ham.

Lemon Ginger Tonic

We have this every morning!!

Lemon although acidic, actually has an alkalizing effect on your body, and is packed with Vitamin C. Ginger is full of anti inflammatory gingerols, which have a similar effect on the body as NSAIDs (Ibuprofen etc) without the nasty side effects and can help ease tendonitis, arthritis and joint pain! 

Throw in your blender:

A Peeled Lemon

A Lump of Ginger (Size to taste)

1 Tiny Scoop Turmeric

Fill with Water

Blitz and Voila! 

Add a dash of honey to sweeten 

(Honey also has amazing antiseptic properties)

PS, we just had to use that lovely pic of the lemon tree in flower, if you don't have a lemon tree, get one! Your lemons won't be covered in super market wax, and the flowers smell divine!

Chickpea Flour Pancakes

Gluten Free!

125g Chickpea Flour

125g Rice Flour

1 pinch cumin

1 pinch salt

2 eggs

30cl water

10cl Milk

30g Melted butter that has cooled to room temp

Mix the ingredients and let the batter sit for 20mins before cooking thin pancakes in a hot oiled frying pan.

Chickpea flour is very high in protein and lipids which are easily digested.

A suggestion for garnishing this crepe:

50g Butter

1 Leek

2 Green Onions

2 Shallots

10cl Heavy Whipping Cream

5 cl White Wine

1/2 a teaspoon of cumin

Salt & Pepper

Peel and chop all the veggies. Melt the butter in a pan, add the veggies and cook on a gentle heat. Add the wine and increase the heat for 2 mins so the alcohol evaporates. Remove from the heat, add the cream, the cumin, the salt and pepper, and mix well.

Serve this mixture over your chick pea crepe.

Spinach Soup

A little something warming and tasty (and also lean) for the season! Serves 4.

500g Spinach, 4 Potatoes, 1 Onion, 1 Carrot, 50g Butter, 2 Tablespoons Heavy Cream, 4 Cups Chicken Bouillon, 2 Tablespoons Olive Oil, Salt, Pepper.

Peel and finely chop the Onion and Spinach. Peel the Carrots and Potatoes and chop them into chunks.

Heat the Olive Oil in your saucepan and cook the Onions until translucent. Add the Carrots, Potatoes and Spinach.

Add the Bouillon and some Salt, put a lid on the saucepan and bring to boil then let simmer for 15 minutes.

Add the Butter and the Cream, a dash of Salt and Pepper and blend using hand blender.

To vary things up, shallow fry some of the Potatoes in a frying pan and serve on top of the soup, as photographed.

Berry Beetroot Smoothie

Raw Beetroot? You must think we have lost the plot. But trust us! Raw Beetroot is excellent for athletes as it reduces the oxygen requirement of exercise, is an incredibly powerful detox agent AND is proven to lower blood pressure after eating! What more do you want from this super food?!?

So how do you eat raw beetroot?

Throw in your blender:

1 raw beetroot

1 frozen banana

1/2 cup frozen berries (We like Blueberries)

1 cup milk (or milk sub, almond is a good one, just check the ingredients list for unnecessary fillers)

Traditional Crepes

4 Cups Milk

3 Eggs

2 Cups Flour

1 Pinch Salt

Mix the ingredients, let sit for an hour, and cook in a hot oiled pan.

Serve with your favorite sweet topping, or simply Sugar and Lemon Juice!

Gooey Chocolate Almond Cake

Makes 4 individual size desserts

200g White Chocolate, 100g Finely Chopped Almonds, 120g Pure Organic Butter, 4 Large Fresh Free Range Farm Eggs, 100g Caster Sugar, 80g Unbleached Wheat Flour, 20g Coarsely Chopped Pecan Nuts.

Heat your oven to 390 Degrees F.

Melt the chocolate and the butter in a “Bain- Marie” (Double Boiler). In a separate bowl beat the eggs with the sugar until white and fluffy.

Add the melted chocolate to the egg mixture and mix well. Add the nuts.

For the individual moulds, either use cupcake paper in a cupcake tin or use baking circles on parchment paper with aluminum foil on the inside to assist removal.

Put the mixture in the moulds, and bake for 20-25 minutes. Verify that the cakes are cooked by stabbing with a clean knife, and it should come out clean. If not, extend cooking by 5 minute intervals.

When cooked remove from the oven and let sit for 10 minutes. Remove from the moulds and refrigerate before serving.

Fruity Overnight Oats

1⁄2 cup old fashioned rolled oats, 3⁄4 cup of Greek Yoghurt, 1 tbs nut butter, Fruit Bits (Banana, Blueberries, Strawberries, get creative!), 7 Walnuts.

Mash all the ingredients together in a bowl.

Remember your portion sizes! Use the mini mason jars to make sure you are not over eating, 1 mini mason jar of overnight oats for breakfast is the right amount!

Refrigerate overnight.