A Dietitians Kitchen – December 2016

It’s been a while since my last dietitians kitchen post and LOTs has happened since. I’m back at uni studying a MSc in Sports Nutrition at Liverpool John Moores University, working as a sports dietitian/nutritionist, doing crazy amounts of cycling, looking at ways to get extra protein in naturally and preparing for a quickly approaching 2016. Here’s a touch of what I’ve been eating lately to keep me going.

Cottage cheese

I actually really hate to admit this, but I have started eating cottage cheese. I mean, c’mon. Seriously?!! It seems like such a bog-standard, bland and tasteless ‘body builder’ type of food to eat. Yet I have started not only buying this, but eating it on a fairly regular basis. I’ve just finished participating in an overtraining cycling study where I was doing about 16 hours of cycling a week, amongst uni work as well as trying to fit in a million other things that I probably didn’t have time for. As a result of this extra training my protein and energy needs absolutely sky rocketed. I personally prefer to rely on real foods rather than shakes or supplements for this, so have been experimenting with various different foods. It turns out that cottage cheese tastes absolutely amazing mixed with pineapple chunks and a sprinkle of coconut. It also tastes fantastic mixed with Healthspan Elite performance cherry, as seen in the pic above. It tastes like cherry yoghurt. Not only is cottage cheese rich in protein, but it’s high in casein as well – which has been found to assist with sleep so is a good bed time snack to have. As someone who isn’t the best at sleeping, it’s a win win all round.

Speaking of cherry, I’ve now gone from using Healthspan Elite Performance Cherry sporadically around races or during periods of intense training to pretty much taking it every day to assist with muscle recovery. Probably because I’ve been doing intense training almost every day for the past few months! I’m going to be working with Healthspan Elite over the next year or so, and this is definitely one of my favourite products. They taste great and it’s all batch tested so provides extra reassurance for competing athletes supporting clean sport – which we all should be doing! I usually mix it straight with water, over cottage cheese as mentioned previously or stirred into yoghurt. I’ve also been using it in a black forest recovery smoothie which has gone down a treat.


Biltong is literally strips of dried, spiced beef. I remember as a kid begin given a bit of biltong to try and not being all that impressed. Like most things, as I’ve gotten older I’ve grown to appreciate it. One of the guys in my course introduced me to Maasterpieces Biltong recently and man oh man does that stuff taste GOOD! Like most foods, the quality and nutritional content of biltong can vary greatly. Luckily for us the Maasterpieces Biltong stuff is the real deal, produced by a South African man living in Manchester who knows his stuff, and uses lean, high quality beef without extra fat or unnecessary salt. I used to think that biltong and beef jerky were the same thing, but I’ve since discovered that they are quite different – not only nutritionally but in terms of how they are prepared. With about 44g of protein per 100g, Maasterpieces Biltong is a great source of protein and iron without any unnecessary extras. Huge thumbs up from me. I’m sold ?


If you’ve ever seen my instagram feed, you’ll have a vague understanding of how much I love Skyr. I use it in almost everything and is in the top 10 ingredients that I buy on a weekly basis at the supermarket. I’ve actually just checked my fridge and I have over 2kg of the stuff in there at the moment!!! Usually I just buy big tubs of the plain one and add my own fruits or flavours. However I was visiting a different supermarket recently and discovered two new flavours they’ve brought out using fruits and vege – apple, carrot and ginger and a beetroot and rhubarb flavour. I’m not quite sure what to make of the beetroot one yet, but I think the apple, carrot and ginger one tastes amazing so I’ll be buying that one a bit more regularly.


Eggs are a fantastic source of natural protein, with about 6g per egg. I often use them as snacks (boiled) with some spinach that I throw in a pot. Kind of like the ones now available in some of the supermarkets and petrol stations here in the UK. But much cheaper doing it yourself. I also love a good poached egg, however until this week every attempt I made at poaching them failed miserably. I’d end up with the yolk in a ball and egg white tentacles that were neither pretty to look at nor easy to eat! What happened? I met Ben and the rest of the SORTEDfood team down in London! They’re going to be working on filling the #CookingGap with the Co-op (more on that later) and I took the opportunity to get Ben to teach me how to perfect poached eggs. Which he did! Here’s proof to his teaching skills, and that I made them all my own at home:


Want to know what else dietitians have been eating this year? Check out previous Dietitian Kitchen posts .


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