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Diploma in Sports

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Nutrition

Recipe Book

Laura Kealy

Educator SPORTS NUTRITION

Sports Nutrition

Recipe Ingredients

3 ripe bananas, medium

1 scoop vanilla casein protein powder

½ teaspoon baking powder

50g oats

1 teaspoon of coconut oil

Protein Banana Pancakes (4 servings)

Preparation

1. Blitz oats in a food processer to make a flour

2. Add bananas slowly

3. Add scoop of protein powder and baking

powder

4. Heat coconut oil in frying pan

5. Add mixture to make 4 pancakes (if mix is too

runny/too solid, either add water or protein

powder)

6. Serve with toppings of your choice

Fruit

Natural yoghurt

Cacao nibs

Honey

Calories 161 kcal

Carbohydrate 30g Sugars 11g Fibre 3.5g Fat 3g Saturated 1g Protein 8g

Bonus Points

Great breakfast option before an

early workout

Great source of slow absorbing

protein

The Numbers (1 pancake)

Laura Kealy


Sports Nutrition

Recipe Ingredients

80g oats/porridge

100ml full fat milk

20g goji berries

20g blueberries

30g chia seeds

Berry Seedy Porridge (1 serving)

Preparation

1. Make oats are per instructions on packet

Use 100ml of milk in place of water if

specified

2. Add berries and seeds

A whole host of healthy options can be

used to spice up porridge/oats:

o Crushed nuts

o Peanut butter

o Scoop of flavoured protein powder

o Honey

o Banana

Calories 546 kcal Carbohydrate 84g Sugars 12g Fibre 17g Fat 17g Saturated 3g Protein 16g

Bonus Points

Great breakfast option before a

competition

Great source of plant based iron

The Numbers (1 serving)

Laura Kealy


Sports Nutrition

Recipe Ingredients

2 Tbsp. olive oil 500 g minced beef 1 onion, finely diced 2 cloves of garlic, crushed 2 bell peppers, chopped 2 Tbsp. cumin 1 Tbsp. cinnamon 1 Tbsp. paprika 1 small red chilli 500 g tomatoes, chopped 400 g kidney beans Juice of 1 lime 1 Tbsp. honey

Chilli Con Carne (6 servings)

Preparation

1. Sauté the onions on medium-high heat for

10 minutes before adding garlic and

peppers

2. Add in meat and spices (cumin, cinnamon

and paprika).

3. Cook until meat is brown, and then add in

chopped tomatoes.

4. Simmer for 20 minutes.

5. Add in juice of lime and kidney beans, and

simmer for another 5 minutes.

6. Add in honey.

7. Serve with wholegrain rice


Bonus Points

Excellent source of protein

Extra portions can be frozen

Great recovery meal

The Numbers (1 portion)

Laura Kealy


Sports Nutrition

Recipe Ingredients

2 Teaspoons coconut oil 500 g potatoes 1 onion, finely diced

1 med turnip 3 medium carrots 150 veg stock 200 tub Philadelphia garlic and herbs 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns 150g frozen peas

Fish Pie (4 servings)

Preparation

1. Cook the potatoes and turnip in boiling water until

tender (about 20 minutes).

2. Preheat the oven to 190C/gas 5/fan 170C.

3. While the potatoes and turnip cook, put the soft

cheese and stock into a large saucepan and heat

gently, stirring with a wooden spoon, until blended

and smooth.

4. Stir the fish into the sauce with the prawns. Season

with some pepper.

5. Tip the mixture into a baking dish. Drain the

potatoes and swede, mash them well and season

with black pepper.

6. Spoon the mash over the fish to cover it completely.

7. Bake for 25-30 minutes until piping hot, then

transfer to a hot grill for a few minutes to brown the

top.

Calories 567 kcal

Carbohydrate 45g Sugars 11g Fibre 7g Fat 16g Saturated 8g Protein 41g

Bonus Points


Excellent source of vit A & C

Good recovery meal


Laura Kealy


Sports Nutrition

Recipe Ingredients

2 tablespoons of honey

1 clove of garlic

1-inch cube of ginger

3 salmon fillets (100g each)

1 lime

5 tablespoons of dark soy

sauce

Teriyaki Salmon (3 servings)

Preparation

1. Preheat the oven

2. Finely chop a clove of garlic

3. Finely chop about an inch cube of the ginger

4. Squeeze the juice of a lime into a bowl. Grate the zest into the

bowl as well.

5. Heat 1 teaspoon of coconut oil in a small saucepan

6. Fry the ginger and garlic for about 3 mins (keep moving them

about with a wooden spoon)

7. Add the juice and zest of the lime to the pan with 5 tablespoons

of the soy sauce and 2 tablespoons of honey

8. Stir the sauce until it thickens and becomes sticky

9. In a frying pan sear the salmon on each side (this is literally frying

it on both sides for 2 mins each side)

10. Place the salmon in an oven dish and spoon the sauce over the

top equally between the 3 fillets

11. Bake for 15 mins

12. Serve with veg and quinoa/cauliflower rice

Calories 190kcal


Bonus Points

Healthy omega 3 fatty acids

Great source of protein


Laura Kealy


Sports Nutrition

Recipe Ingredients

500g chicken fillets

½ lemon

60 mls of chicken stock (made with ¼

stock cube)

1.5 tablespoons reduced-sodium soy

sauce

1 teaspoon coconut oil

500g chicken fillets cubed

150gmushrooms, halved or quartered

150g diagonally sliced carrots, (1/4

inch thick)

100g mangetout

100g baby sweetcorn

4 scallions, cut into 1-inch pieces,

white and green parts divided

3 cloves chopped garlic

Chicken Stir Fry (4 servings)

Preparation

1. Grate 1 teaspoon lemon zest and set aside.

2. Juice the lemon and whisk 3 tablespoons of the juice

with broth, soy sauce in a small bowl

3. Heat oil in a large frying pan over medium-high heat.

4. Add chicken and cook, stirring occasionally, until just

cooked through, 4 to 5 minutes.

5. Transfer to a plate with tongs.

6. Add mushrooms and carrots to the pan and cook until

the carrots are just tender, about 5 minutes.

7. Add scallion whites, garlic and the reserved lemon zest.

8. Cook, stirring, until fragrant, 30 seconds.

9. Whisk the broth mixture and add to the pan; cook,

stirring, until thickened, 2 to 3 minutes.

10. Add scallion greens and the chicken and any

accumulated juices; cook, stirring, until heated through,

1 to 2 minutes.


Bonus Points

Good low carb option

Very easy to make

Great protein based meal


Laura Kealy


Sports Nutrition

Recipe Ingredients

1 garlic clove, crushed

2 medium carrots

2 tablespoons paprika

400g crushed tomatoes

150ml chicken stock

2x400g tins of butter beans

150g frozen peas

4 chicken fillets

2 teaspoons coconut oil

2 peppers, chopped

1 onion, finely diced

Chicken, Bean & Quinoa Bake (4 servings)

Preparation

1. Heat oven to 180C/160C fan/gas 4/360F

2. Chop onion, garlic, &, peppers

3. Heat 1 tsp of coconut oil in a large saucepan

4. Ass onion, carrots and peppers, fry for 5 mins

5. Stir in tin of tomatoes, stock & 2 tins of butter

beans, season well

6. Bring to boil, put in chicken breasts into sauce

7. Ass the peas

8. Transfer all food in the saucepan into a casserole

dish

9. Cover with a tight fitting lid and put into over for 45

mins

10. Boil 120g of quinoa for 12 mins

11. Serve one potion of bake with 1 portion quinoa

12. Freeze any uneaten potions for future


Bonus Points

Total daily vit C needs

Excellent recovery meal

Can be made in bulk


Laura Kealy


Sports Nutrition

Recipe Pistachio Crusted Salmon (1 serving)

Ingredients Preparation

30g pistachio Nuts

½ teaspoon honey

½ teaspoon extra virgin olive oil

1 salmon darn/fillet (approx.

100g)

100g sweet potato

½ teaspoon of paprika

½ teaspoon coconut oil

80g broccoli

Squeeze of lemon juice

Salt & pepper to season

1. Heat oven to 180C/160C fan/365/gas 4

2. Peel sweet potato and cut into cubes

3. Drizzle with coconut oil and paprika, put into

oven

4. Shell and roughly chop nuts, add to bowl

with lemon juice, olive oil & seasoning

5. Mix well

6. Place salmon in aluminium foil in a baking

tray, spoon mix over fish

7. Check on sweet potato when you are placing

fish in oven

8. Bake fish for 20 mins or until cooked through

9. 5 mins from taking fish out of oven steam

broccoli


Calories 555 kcal


Bonus Points

High in healthy fats

Quick prep & cooking time

Great for a low carbohydrate day

Great source of Vitamins C & A

Laura Kealy


Sports Nutrition

Recipe Two Potato Hash with Salsa, Avocado & Eggs

(1 serving)

Ingredients Preparation

2 eggs, poached

300f white potatoes

235g sweet potato

40g cherry tomatoes

½ medium avocado

½ small red onion

½ tsp. salt & pepper

2 tsp coconut oil

1 lime (juiced)

1 tsp extra virgin olive oil

1 garlic clove, crushed

1. Grate all potatoes

2. Finely chop onions and mix into potato –

season

3. Heat 1 tsp of coconut oil in a large pan

4. Cook hash mix and press into pan

5. Cook for 3 mins on both sides

6. Poach eggs

7. Mix tomato, red onion, olive oil, garlic and

season well

8. Pit and chop avocado

9. Arrange as per picture or as desired


Bonus Points

High in good carbohydrates

Great pre-workout meal

Good source of healthy fats

High in fibre


Laura Kealy


Sports Nutrition

Recipe Ingredients

1 red pepper

1 medium courgette

100g cherry tomatoes

1 medium eggplant

5 cloves garlic, crushed

2 medium red onions

2x400g tins of chopped tomatoes

2x400g tins of chickpeas

200g spinach, wilted

200g whole-wheat lasagne sheets

2x125g mozzarella balls, sliced thinly

100g fresh parmesan, grated

200ml crème fraiche

Salt & pepper to season

1 tablespoon dried oregano

2 tablespoons smoked paprika

1 tablespoon coconut oil

Preparation

1. Heat oven to 190C/170C fan/375F/gas 5

2. Cope and place all veg (except spinach) into a deep baking

tray

3. Add paprika and melted coconut oil, season well

4. Roast for 20 mins

5. Stir in chickpeas, chopped tomatoes and oregano

6. Roast for 10 mins, stir twice

7. Wilt spinach during these 10 mins and then add to baking

dish

8. Cook lasagne sheets for 7 mins in boiling water

9. In a lasagne dish (medium sized rectangular oven dish)

place 1/2 of the veg mix, then layer of lasagne sheets

(carefully) then a layer of sliced mozzarella

10. Then spoon on the second layer of the veg mix, mix the

crème fraiche and parmesan and spoon ½ of it over veg

mix, then add lasagne sheets and then the rest of the

sauce on top

11. Bake for 30 mins


Calories 431 kcal


Bonus Points

Great for a meat free option

58% of Vitamin C requirements

32% of calcium requirements

Great pre-event meal

Med-Veg Lasagne (6 servings)

Laura Kealy


Sports Nutrition

Recipe Ingredients

400g turkey mince

8 sun-dried tomatoes

1 sweet red pepper, coarsely

chopped

1 onion, coarsely chopped

45g pesto

One egg

Sea salt

freshly ground black pepper

Gobble Burgers (6 servings)

Preparation

1. In a large bowl, place the turkey.

2. Combine sun-dried tomatoes, red pepper, and shallot

in a food processor and pulse until finely chopped.

Add to turkey mixture.

3. Add egg and pesto to turkey and mix all ingredients

well with your hands to combine. Season with salt

and pepper.

4. Form into approx. 7 patties and refrigerate until ready

to grill.

5. Preheat grill to medium.

6. Grill burgers for approximately 5 minutes on each

side or until cooked through.

7. Freeze any extra burgers for future use

Calories 200 kcal

Carbohydrate 3g Sugars 2g Fibre 0.5g Fat 13.5g Saturated 4.3g Protein 17g

Bonus Points


Excellent low CHO option

The Numbers (1burger)

Laura Kealy


Sports Nutrition

Recipe Ingredients

1 salmon fillet (approx.

100 g)

7 eggs

3 spring onions,

chopped

100 g feta, crumbled

2 handfuls baby

spinach

1 Tbsp. extra virgin

olive oil

S&S Frittata (3 servings)

Preparation

1. Bake the salmon fillet at 180°C for 25

minutes before breaking up into small

chunks.

2. Place a small non-stick oven dish or pan

containing 1 Tbsp. extra virgin olive oil in

the oven for 5 minutes in order to pre-

heat.

3. In the meantime, beat the eggs in a large

bowl and then mix in all the other

ingredients in a bowl.

4. Next, pour this egg mix into the pre-

heated dish.

5. Bake for 20 minutes and serve.


Bonus Points


Excellent low CHO option

High in iron


Laura Kealy


Sports Nutrition

Recipe Ingredients

Burgers

500 g lean beef mince

1 clove garlic, crushed

1 red onion, finely chopped

1 egg

Pinch of salt and pepper

1 teaspoon dried basil

1 teaspoon paprika

1 Tbsp. extra virgin olive oil

Wedges

3 white potatoes

1 Tbsp. coconut oil

1 Tbsp. extra virgin olive oil

Sprinkle of sea salt

Sprinkle of cumin

Sprinkle of smoked paprika

Sprinkle o ground black pepper

Brigid’s Burger and Chips (4 servings)

Preparation

1. Beat the egg along with garlic, basil, paprika, salt and pepper.

2. In a large bowl and using your hands, add the chopped onion to

the beef mince.

3. Next, add the egg mix, mixing well using your hands and then

form into 4 burgers (quarter pounders).

4. Refrigerate for 30 minutes, and pre-heat the oven to 190°C.

5. On a baking tray greased with olive oil, cook for 20 to 30

minutes depending on how well you like your burgers done.

6. Pre-heat the oven to 200°C

7. Chop potatoes into wedges and toss in a large bowl with the

olive oil, cumin, paprika, pepper and salt.

8. Spread the slices evenly over a baking tray greased with coconut

oil.

9. Bake for 15 minutes, flip them over, and bake for an additional

10 minutes, or until they are golden brown.


Bonus Points

Great for a healthy snack

Very quick & easy to make

Great for plant based protein


Laura Kealy


Sports Nutrition

Recipe Ingredients

2 teaspoons coconut oil

1 sweet onion, chopped

3 garlic cloves, minced

7 carrots, peeled, chopped

1 teaspoon cumin

1 teaspoon turmeric

2 teaspoon coriander

½ teaspoon paprika

¼ teaspoon cinnamon

300g red lentils

1 tin diced tomatoes

1.5L vegetable stock

Salt and pepper to taste

Carrot & Lentil Spicy Soup (4 servings)

Preparation

1. Heat 2 Tablespoons in a large pot over

medium heat. Sauté the onion and garlic until

soft. Add the carrots and sauté until carrots

are tender about 10-12 minutes.

2. Add the spices and sauté for an additional 2

minutes.

3. Add the vegetable stock, diced tomatoes and

lentils and stir to combine. Simmer on low

heat for 20 minutes, or until lentils are

tender.

4. To create a creamy soup, use a blender and

blend soup in portions or use an immersion

blender.


Bonus Points





Laura Kealy


Sports Nutrition

Recipe Ingredients

3 ripe bananas

no green on them at all!

60g Cacao powder

you can also use coco

powder but cacao would

be considered healthier

½ teaspoon baking soda

Muddy Bananas (6 servings)

Preparation


2. Blitz the bananas until they are pureed

3. Stir in cacao/coco powder and baking soda

to banana mix

4. Place suitable size greaseproof paper into

small baking dish (press into corners)

5. Pour in mixture and shake dish so mix

spreads evenly

6. Bake for 15 mins

7. Let dish cool completely before removing

brownies

8. When brownie cake has cooled cut to 6

brownies


Calories 120 kcal Carbohydrate 18g Sugars 7g Fibre 3.5g Fat 1g Saturated 0g Protein 2.3g

Bonus Points


Quick prep & cooking time

Great for a sugar craving

Laura Kealy


Sports Nutrition

Recipe

Ingredients

240g of raw shelled, peeled

peanuts

If you’re working in

cups – it’s 2 cups

2 teaspoons of salt

1 tablespoon of honey

This is optional – add

honey if you prefer a

sweeter nut butter

Peanut Butter!

Preparation


2. Place some greaseproof paper on a

baking tray and spread out the nuts on it

3. Bake nuts for 10 mins to loosen oils

4. Place all nuts into foods processer while still

warm

5. Pulse until crumbly

6. Then blitz for at least 3 mins

7. Add salt and honey

8. Blitz for another minute until nuts are

creamy butter consistency

9. Place in airtight jar and keep in fridge

10. You can use this recipe for any kind of nut!

Calories 95 kcal Carbohydrate 4g Sugars 2g Fibre 3.5g Fat 8g Saturated 2g Protein 4g

Bonus Points





Laura Kealy


Sports Nutrition

Recipe Ingredients

110 g porridge

129g peanut butter

85g honey

30g chocolate chips

2 scoops vanilla

protein powder

Laura Peanut Butter Protein Bars (10 serving)

Preparation

1. Line an 8-inch square pan with a piece of

parchment paper

2. Mix the porridge, add the peanut butter & honey

together in a large bowl and add to wet mix

3. Stir well to combine. Add the protein and mix

again.

4. If the mixture is a bit dry, add a splash of water

and mix again.

5. Press into pan and pop into the freezer.

6. After freezing the bars for about 5-10 minutes,

remove from freezer and slice into bars.

Store in the freezer for a week or longer in an air-tight

freezer bag or container


Bonus Points

Great for post-workout

snack



Laura Kealy


Sports Nutrition

Recipe Ingredients

40g cashews

35g almonds

30g pumpkin seeds

150g pitted dates

1.5 tablespoons cacao

powder

20g chocolate chips

Choc-Nutty Bars (10 serving)

Preparation

1. Add all dry ingredients into food processer and process.

2. Then add dates one at a time until it comes together into a large ball.

3. If it doesn’t then add 1 tablespoon of water at time until it does.

4. Press into pan and pop into the freezer.

5. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars.

Store in the freezer for a week or longer in an air-

tight freezer bag or container

Calories 104 kcal Carbohydrate 4g Sugars 2g Fibre 3.5g Fat 8g Saturated 2g Protein 4g

Bonus Points


High in iron


Laura Kealy


Sports Nutrition

Recipe

Ingredients

75 g porridge oats

1 Tbsp. milled flaxseed

1 Tbsp. ground almonds

1 Tbsp. milled chia seeds

1 tsp. baking powder

1.5 Tbsp. raisins

0.5 tsp. cinnamon

Pinch of salt

0.5 Tbsp. coconut oil

2 eggs

2 Tbsp. blueberries

1 bananas, mashed

– 0.5 tsp. vanilla essence

– 1 Tbsp. honey

Blueberry Banana Breakfast Bites (4 serving)

Preparation

1. Mix the dry ingredients in a large bowl.

2. In a blender, mix the eggs, coconut oil,

bananas, blueberries, honey and vanilla

essence until smooth.

3. Add this mix to the dry ingredients bowl

and mix well to form a wet dough.

4. Using a spoon, transfer and evenly

distribute into muffin cases in a muffin

tray.

5. Bake in an oven pre-heated to 190°C

for 30 minutes.

Calories 224 kcal


Bonus Points





recipe book - amazon s3...laura kealy educator sports nutrition sports nutrition recipe ingredients...

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