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Food on the run
Roast chicken with fruity coconut rice.
  • Food for Fuel
    Coconuts We used to consider fats like coconut to be unhealthy and contribute to heart disease. We now know that this isn't true. Coconut can positively affect our homones for thyroid and blood sugar control. People who take coconut oil can help improve insulin use within the body. Coconuts have a saturated fat called lauric acid. It has been shown that lauric acid increases good HDL cholesterol in the blood to help improve cholesterol levels. Coconut oil lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormone our bodies need.
  • Shopping List
    Serves 8 4 Roasted chicken breast 300g cherry tomatoes 1 red chilli 75g dried mango 1tbs chives 1 tbs coriander approx 300g wholegrain basmati rice 1 can of coconut milk thyme 2 tbsp of chives 2 tbsp of coriander 100g cashew nuts juice of 1 lime 100 ml of olive oil 2 tbsp of cider vinegar
  • Method
    1.Empty the can of coconut into the saucepan. 2. Fill the empty can with water and add this to the saucepan. 3. Now, fill the can with the rice and empty this into the saucepan. 4. Add a whole red chilli, the kidney beans, some thyme and the mango into the saucepan. 5. Stir the ingredients in the pan and then bring to the boil. After this, cook the rice on a medium /low heat for 15 minutes. 6. After 15 minutes, turn off the heat and leave the rice with the lid on for another 5 minutes. 7. Whilst the rice is cooking make up the dressing in a large roasting tray. Add the oil, vinegar, salt and chopped cashews into the tray. 8. When the rice is ready, remove the chilli and then add the rice to the dressing and mix well. (If you like hot and spicy rice you can chop up the chilli and add it to the rice) 9. Add the chopped herbs, the lime juice and some salt if required.
Calories 565, protein 23.7g, Carbohydrates 46.2g Sugar 11.2g, Fat 31.1g Saturated Fat 11.6g, Fibre 11.7g Salt 0.40g A food diary to help you monitor what you eat and do. Go to my food diary
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