Paprika salmon with colourful veg & lentils

Hey guys! So for a bit of a change I am sharing one of my favourite lunch/dinner recipes with you, which is super easy and probably one of the most nutritious meals you can have. It is also one of my favourites because it contains a great balance of complex carbs, protein, healthy fats and lots of micronutrients. The meal is paprika salmon served on a bed of lentils with green vegetables and roasted carrots.

Salmon, being the primary source of protein in this dish, is also an excellent source of those all-important omega 3 fatty acids (EPA and DHA). These types of fatty acids have been known to reduce inflammation, support cell function and decrease risk of diseases such as heart disease. It also contains essential B vitamins as well as potassium; essential for heart health. I love topping my salmon with paprika which helps aids digestion.

For my carbs I have used puy lentils- I use Merchant Gourmet lentils because all you need to do is heat them up! Super quick and super easy 🙂 Lentils are great for stabilising blood sugar levels, good for digestive health and they’re also a good source of soluble fibre.

Finally we have our micronutrients; which are our vitamins and minerals essential to our diet. I always take dinner time as a prime opportunity to add a whole load of vegetables… with this dish I have added broccoli, asparagus and rainbow carrots. Good sources of dietary fibre, vitamin C, folic acid, potassium and other antioxidants.

So for the recipe:

Ingredients (serves 1)

  • 1 salmon fillet
  • 125g of Merchant Gourmet puy lentils
  • 6 asparagus tips
  • 1/2 cup og chopped broccoli
  • 6 baby heritage rainbow carrots
  • 1 tablespoon of olive oil
  • 1 teaspoon of paprika

Method

  • Preheat the oven to 180 degrees celsius.
  • Wrap your salmon fillet in baking paper after sprinkling your paprika on top. Seal the ends of the baking paper by folding it over. This will take 20 minutes to cook.
  • In a baking tray, cover your baby rainbow carrots in olive oil and roast in the oven for 10 minutes, turning them halfway through.
  • Boil your green veg in boiling water, 5 minutes before your salmon and carrots are ready.
  • I usually boil my veg for 3-4 minutes but you may prefer to boil them for more or less time.
  • Pour your portion of lentils into a bowl and heat in the microwave for 1 minute 30 seconds.
  • Remove your salmon and carrots from the oven when ready and serve up with the green veg.
  • Enjoy!

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Why use Rejuvenated?

Hello lovely readers! I have put together a blog post today to share with you one of my favourite products that was created by a lovely lady, Kathryn, who is now a very good friend of mine! Rejuvenated.co.uk

I tried Rejuvenated products a good few months ago now and really did just fall in love with them. I tend to be quite fussy about what products I use but these are made with all natural ingredients with no added sugars or damaging sweeteners. They provide a lot of health benefits, are extremely versatile and I and now end up using them in the majority of my recipes. As well as protein powders, Rejuvenated provide an amazing skin care range packed with vitamins that optimise your skin health. I often get comments on how I take care of my skin and the secret is to keep it well nourished and well hydrated- this is exactly what Rejuvenated products do!

I have listed below my favourite Rejuvenated products to use, why I love to use them, why they are good for you and how I incorporate them into my recipes.

Products

Collagen shots 

Sweetened with the plant stevia and packed with vitamins, I use these collagen shots every time I make a smoothie. This is a perfect way to enhance your skin health as it provides good sources of your B vitamins, vitamin C, zinc, copper and acai berry which is  a powerful antioxidant. You can see my smoothie recipes here.

H3O hydration 

This is probably my favourite product of Rejuvenated. Particularly if you are feeling run down or you haven’t managed to get enough sleep recently- these little shots are a miracle, providing minerals and ions that are key in hydration for skin and health.

H3O Hydration drinks offers nutritional support for skin throughout the day and contains specific nutrients to enhance water absorption.  Your daily serving of H3O Hydration is rich in Calcium, Magnesium and Vitamin  C.

 Ionic Electrolytes – Electrolyte solutions enhance the absorption of water during physical exercise… I like to exercise 5 times a week so this extremely beneficial to my body.• Calcium has a role in the process of cell division.

 Magnesium contributes to a reduction of tiredness and fatigue.

 Manganese contributes to the normal formation of connective tissue.

• As well as being essential for the absorption of iron, Vitamin C is necessary for normal connective tissue structure and function and contributes to cell protection from free radical damage. Additionally it contributes to normal collagen formation for the normal structure of cartilage and bones.As well as adding H3O to my smoothies, I also add a few scoops to my raw balls recipes one of which you can find here.

Protein powders

Having tried all 3 flavours (strawberry, chocolate and banana) I use all 3 for different recipes. It is often the case (as women) that we lack protein in our diet. Now ladies… protein does not make you bulky! Unless you are training and lifting very heavy weights alongside massively upping your protein intake- only then will you start to grow big muscles however, this is a lot easier for men than women as we do not have the same levels of testosterone so generally speaking- we cannot ‘bulk’ like men can. So when you think of protein think healthy skin, healthy nails and healthy cells and tissue in your body- because that is what we need protein for! Particularly those who choose a plant based lifestyle, it may become more difficult to maintain an adequate protein intake- this is when I would encourage protein powder! However, you have to be so careful when choosing these powders as most are laden with added sugars or damaging sweeteners such as Sucralose… Rejuvenated protein powders are not one of those!

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As you can see here, rejuvenated protein powders are made with natural, health supporting ingredients which is exactly why I incorporate them into my diet. Like I said I use all 3 flavours for different recipes that I will list below.

Chocolate protein powder

I love using this chocolate protein powder when I make oats for breakfast. I cook mine over the hob and stir in 1 scoop towards the end of cooking them. I also add a scoop of cacao powder for an extra rich chocolate taste!

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I also make various breads and muffins that use chocolate protein powder for an added protein boost! You can see my cacao and banana muffin recipe here.

chocolate and banana muffins

Banana protein powder

Banana protein powder I usually reserve my banana breads! I love to make a banana bread at the beginning of the week to have as a healthy go-to snack when I’m out and about. You can see the recipe below.

Banana protein bread

1 cup of spelt flour
1/2 cup of wholemeal flour
1 scoop of @rejuvenateduk banana protein powder
1 1/4 cup of almond milk
2 mashed bananas
1 teaspoon baking powder
2 tablespoons apple cider vinegar
1 tablespoon of almond butter
1 flax seed egg (1 tablespoon of flaxseed, 3 tablespoons of water)
2 teaspoons of vanilla paste

Bake for 45 mins

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Strawberry protein powder

The strawberry protein powder I usually add to my smoothies along with a H3O shot! See one of my smoothies recipes below…

Strawberry and banana smoothie

  • 1/2 cup of almond milk
  • 1 banana
  • 1 cup of strawberries
  • 1 scoop of rejuvenated strawberry protein powder
  • 1/2 cup of ice
  • 1 shot of H3O
  • 1/2 cup of coconut water

Blend and enjoy!

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Blueberry smoothie bowl

  • 1 banana
  • 1/3 cup of cashew milk
  • 1/2 cup of frozen blueberries
  • 1/3 cup spinach
  • 6 large ice cubes
  • 1 shot of rejuvenated H3O
  • 1 scoop of rejuvenated banana protein powder
  • Blend together and top with coconut and berries

Head over to Rejuvenated.co.uk to see their wonderful range of products along with all their health benefits! You can use code NEW for a 10% discount!

Rejuvenated: recipes & review

Hello readers! This will  be my last blog post for a few months as I am currently getting to the point where I need to turn all my focus towards revising for my upcoming exams! I have been wanting to write this for a while it was just a matter of finding the time to sit down and do it! I met the founder of Rejuvenated, Kathryn Danzey via instagram (as you do) and she was ever so kind in sending me a huge variety of their products, all infused with nourishing ingredients that your body loves to enjoy! I have tried out almost all of her lovely products and incorporated them into a variety of different recipes for you to enjoy!

Firstly, I tried out the collagen shots and the H3O shots- both of which a perfect for mixing into your smoothies! However, I cannot get enough of those H3O shots. If ever I am lacking energy I simply mix a shot into my bottle of water and feel instantly hydrated and energised again!

Blueberry Smoothie

  • 1 banana
  • 1/2 a cup of blueberries
  • 1/2 cup of plant based milk (I used almond)
  • 1 scoop of plant based protein powder
  • 1 shot of rejuvenated H3O
  • 1/2 cup of ice

Blend and enjoy!

Strawberry and banana smoothie

  • 1/2 cup of almond milk
  • 1 banana
  • 1 cup of strawberries
  • 1/2 cup of ice
  • 1 shot of H3O
  • 1/2 cup of coconut water

Blend and enjoy!

Protein porridge

I love my porridge in the morning and I always tend to mix in protein powder to give me extra fuel! For this breakfast I used rejuvenated banana protein mix and added mixed berries!

Banana protein bread

  • 1 cup of spelt flour
  • 1/2 cup of wholemeal flour
  • 1 scoop of rejuvenate banana protein powder + 2 tablespoons of water
  • 1 cup of almond milk
  • 1/4 cup of honey
  • 1 teaspoon baking powder
  • 2 tablespoons apple cider vinegar
  • 1 flax seed egg (1 tablespoon of flaxseed, 3 tablespoons of water)
  • 1 teaspoon of vanilla paste

Finally, I made these DELICIOUS red velvet protein truffles with rejuvenated chocolate protein powder…

Red velvet protein truffles

  • 1 scoop of chocolate protein powder
  • 1 teaspoon of beetroot powder
  • 1/ cup of ground almonds
  • 2 tablespoons of agave nectar
  • 50g of dark chocolate to melt for coating

red velvet vegan truffles

Note that i do not use these products as meal replacements I simply incorporate them into recipes for added nutritional value!

 

Head over to https://www.rejuvenated.co.uk to see their range of products and follow my instagram page to keep up to date with my most recent recipes!

SHK x

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