the Reads: Eats & Drinks

Start your day the right way

the Antidote to... fast food mornings

Virgin Active and Soulmatefood have teamed up to provide seven ultimate workout and breakfast options  for those looking to work out and eat clean in the morning. The below includes a breakfast recipe for each day of the week with an accompanying workout to start your day in the right way.

SUNDAY:

Super green chia bread with smoked salmon

This breakfast, designed to burn fat, will complement your morning fitness session

Energy – 355 kcal
Protein – 39 g
Carbohydrate – 8 g
Fat – 18 g

To make 1 loaf equivalent to 20 slices:

For the bread:

340g chia nut bread mix
120g baby spinach, chopped
300g whole liquid egg
5 tsp red wine vinegar
4 tsp vegetable oil
190g courgette, grated

For the lemon, honey and basil cottage cheese:

30g cottage cheese
2g chopped basil
5g honey
2g lemon zest
100g smoked salmon, to garnish
4 lemons, cut into wedges

  1. To make the chia bread, mix the ingredients together and place in a lined loaf tin. Cook at 160C for 50 minutes. We recommend doing this the evening before, giving you plenty of time in the morning. Leave to cool.
  2. Meanwhile, mix all the cottage cheese ingredients together, except for the smoked salmon, and put into a 50g pot.
  3. To serve, cut the bread into slices, then spread with the cottage cheese dip. Garnish with the smoked salmon and serve with lemon wedges.

A workout to burn fat:

Rozbeh Vuorinen, Regional Personal Training Specialist, recommends circuit training to help burn fat and build stamina efficiently.

‘Circuit training is perfect for those looking to burn fat and build stamina. It works the muscles resulting in burned fat whilst forcing the lungs to fight for air increasing your stamina. Begin by warming up with a 2km jog. This can be followed by one full circuit. Try this activity without breaks and, as you get fitter, incorporate more sets to see results.’

800-metre sprint on treadmill or wood way curve
15 kettle bell swings, 15 press ups, 15 burpees
600-metre sprint on treadmill or wood way curve
10 kettle bell swings, 10 press ups, 10 burpees
400-metre sprint on treadmill or wood way curve
5 kettle bell swings, 5 press ups, 5 burpees

 

MONDAY:

Harissa waffles with guacamole, chia seeds, honey and harissa dressing

A breakfast to build muscle and complement your strength session

Energy – 645 kcal
Protein – 22 g
Carbohydrate – 58 g
Fat – 39 g

To make four waffles:

For the waffles:

66g self-raising flour
12g harissa paste
100g pasteurised whole egg
66g almond milk
4g poppy seeds
4g mixed sesame seed
2.5g sesame oil

For the honey and harissa dressing:

7g harissa paste
4g lemon juice
5g honey
2 tsp vegetable oil

For the garnish:

15g guacamole
¼ avocado, sliced
8g chia seeds
4g sliced red chilli
1 lime wedge

  1. To make the waffles, mix together all the ingredients and place in the preheated oven for 3-5 minutes. We recommend doing this the evening before, giving you plenty of time in the morning.
  2. For the dressing, combine all the ingredients in a food processor and blend on full power until smooth.
  3. Place the waffles in a bowl as shown in the picture above.
  4. Spoon in the guacamole and sliced avocado, sprinkle over the chia seeds and chilli. Drizzle over the dressing and add a wedge of lime.

A Workout to Build Muscle:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends a selection of circuit sessions to help build muscle.

‘Weighted circuit training is great for working the muscles hard at high intensity. These circuits will help you build lean muscle whilst burning fat at the same time. Start with kettle bell blasts (12kg ladies 16kg men) completing 20,15,10,5 Reps of each exercise in a circuit with no breaks in between. Your exercise should include Swings, Deadlifts and Goblet squats.

Alternatively try 20,15,10,5 Reps of  Press ups, Squat Jumps and Crunches with no break in between’

 

TUESDAY:


Blue spirulina smoothie bowl with breakfast berries and coconut shavings

A breakfast to burn fat and complement your cardio-based session

Energy – 383 kcal
Protein – 10 g
Carbohydrate – 40 g
Fat – 21 g

To make one blue spirulina smoothie bowl:

For the smoothie:

1g blue spirulina
60g avocado
65g banana
50g Greek yoghurt
4 tsp almond milk
15g honey

For the garnish:

50g sliced figs
15g blueberries
15g raspberries
5g coconut flakes

  1. To make the smoothie bowl combine all ingredients in a food processor and blend until smooth.
  1. Place the smoothie into a bowl and garnish with the fig, blueberries, raspberries and coconut as shown in the picture.

A Workout to Burn Fat:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends Tabata Principles to burn fat.

‘Tabata Training is a form of HIIT (High Intensity Interval Training) and works the muscles at high intensity resulting in burned fat. Try this activity once a week and try and beat your time weekly.

‘Try a 5km timed run. Start at a comfortable pace and then try 20 seconds of hard running followed by 10 seconds of slow running for the last 2Km’.

 

WEDNESDAY:
Fresh Fruit Bowl with Acai Yoghurt and Goji Berries to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 541 kcal
Protein – 30 g
Carbohydrate – 43 g
Fat – 27 g

To make one fruit bowl:

For the Acai Yoghurt:
200g Greek yoghurt, 3g Acai Powder, 10g Honey, 20g Coconut water

  1. To make the acai yoghurt combine all the ingredients and mix well.

For the Garnish:
40g Diced Mango, 25g Blueberries, 30g Strawberry, 30g Raspberry’s, 20g Granola, 5g Goji Berries

  1. Mix all the fruit together in a mixing bowl and add to your chosen bowl or glass
  2. Place the acai yoghurt on top of the fruit and garnish with the granola and goji berries.

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends concentrating on your flexibility once a week.

‘Flexibility is essential for achieving your goals. Whether this is burning fat, building muscle or simply keeping in shape, flexibility helps prevent injury, provides a wider range of movement and also increases blood flow to the muscles helping them grow.’

‘Spend time with the grid roller focusing on each muscle. Carry out four rolls and four spans each time on the following muscles: Calf, Hamstring, Quad, Upper back and Hip Flexor’.

 

THUERSDAY:
Coconut Chia Seed & Strawberry Yogurt with Brownie Bites & Popcorn to Compliment your Strength Session

A Breakfast to Build Muscle:

Energy – 635 kcal
Protein – 20 g
Carbohydrate – 44 g
Fat – 42 g

To make one breakfast bowl:

For the Chia Pudding:
Chia seeds-13g, Honey- 3g, Low Fat Coconut Milk-110g,

  1. Mix ingredients together
  2. Leave for 2 hours to chill.

For the Strawberry Yoghurt:
Strawberry puree- 25g, Fat Free Greek yoghurt- 50g

  1. Mix ingredients together.

For the Brownie Bites:
Dark Chocolate Pistils- 200g, Butter 140g, 2 Eggs, Agave- 120ml, Vanilla Essence – 5g, Plain Flour- 65g, Ground Almonds- 65g

  1. Melt chocolate pistols & butter together
  2. Mix eggs with agave syrup & vanilla essence & add to melted chocolate mix
  3. Mix well
  4. Add dry ingredients & mix well
  5. Turn onto a lined gastro tray & ensure flat
  6. Bake at 180C for 12minutes
  7. Allow to cool & cut into 2g cubes (1cm dice).

For the Popcorn:
40g popcorn kernels = 40g popcorn (4 portions)

  1. Place desired weight of popcorn kernels into a pan with a little oil to line the bottom of the pan
  2. Keep on full heat until kernels start to fully pop
  3. Reduce heat & shake pan continually all the kernels have popped

A Workout to Build Muscle:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends strength training to build muscle.

‘Building muscle relies on working the muscles hard. Heavy weight compound lifting allows for a full body workout whilst putting maximum strain on the muscles. Try this activity once a week and try and beat your weight as you go,’

After an extensive warm up, carry out the following Reps with a maximum load 10, 8, 6, 4. Alternate between the following exercises for a full body workout: Squats, Deadlifts, Bench Press and Chin Ups’.

FRIDAY:
Super Green Chia Pudding with Tropical Fruits, Winter Berry Yogurt, Pistachio and Coconut to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 544 kcal
Protein – 16 g
Carbohydrate – 39 g
Fat – 36 g

To make one pudding:

For the Chia Pudding:
100g Coconut milk, 25g Spinach, 15g chia seeds, 5g Honey

  1. To make the chia pudding place the coconut milk and spinach into a food processor and blend until smooth and bright green.
  2. Place into a mixing bowl and gradually mix in the chia seeds and honey.

For the Winter Berry Yoghurt:
70g Low fat Greek yoghurt, 30g winter fruit compote

  1. To make the winter berry Yoghurt mix the winter fruit compote into the Greek yoghurt.

For the Garnish:
40g peeled and sliced Kiwi, 10g Pomegranate seeds, 15g diced mango, ½ passion fruit, 40g diced dragon fruit, 10g goji berries, 10g coconut flakes

  1. Place the Chia Pudding into the base of a bowl, place the winter berry yoghurt on top of the chia pudding as shown in the picture and garnish with the goji berries and coconut

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends spending a day a week taking it easy so not to strain the muscles too far leading to injury.

‘It is vital that you spend a day a week resting the muscles from heavy weights and intensive running. If you feel you need to fit in an extra session do a simple 10 minute core workout.’

‘Carry out the following exercises for 30 seconds each and repeat three time: Planks, Side planks, Heel taps and Reverse crunches’.

 

SATURDAY:
SoulSaver Breakfast Bar to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 529 kcal
Protein – 15 g
Carbohydrate – 32 g
Fat – 37 g

To make four Soulsaver Bars:

For the Bar:
25g (scant 1/4 cup) chia seeds, 45g (1 1/2 tbsp) apple juice, 100g coconut oil, 100g (1/2 cup) agave syrup, 30g (⅓ cup) porridge (rolled) oats, 90g (1/2 cup) quinoa flakes, 35g (1/4 cup) hazelnuts, chopped, 25g (1/4 cup) goji berries, 25g (1/4 cup) sunflower seeds, 35g (1 ¼ oz) unflavoured whey protein, 3 tsp spirulina, 1 tsp finely chopped root ginger, 2 tsp cocoa powder, 1/2 tsp ground cinnamon 

  1. Preheat the oven to 170°C/344°F/gas mark 3, and then line a 1lb loaf tin with baking parchment.
  2. Soak the chia seeds in the apple juice in a cup or small bowl for 1 hour.
  3. In a small pan melt the coconut oil and the agave syrup together.
  4. Using a free-standing mixer, or in a large bowl with a wooden spoon, mix the oats, quinoa, hazelnuts, goji berries, sunflower seeds and protein. Then tip in the coconut agave mixture along with the soaked chia and any remaining juice. Using a paddle beater, or a wooden spoon, mix everything together thoroughly. Divide this mixture into thirds.
  5. Put one-third into the prepared loaf tin and press down firmly.
  6. Mix another third with the spirulina and ginger, then on a chopping (cutting) board press this into the rough shape and size of the bottom of the loaf tin. Transfer this third to the loaf tin and sit it on top of the first layer, pressing down with a spatula to fill the space, as necessary.
  7. With the last third, mix in the cocoa and cinnamon and repeat as before to form a third layer and top the loaf tin. Cover with foil and bake in a preheated oven for 25 minutes. Remove from the oven and allow to cool in the tin before slicing into portions. One portion is one-sixth of the loaf, so slice into 6 and store in an airtight container, where these bars will last for 5 days.

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends swimming for a balanced body.

‘Swimming is the perfect exercise for those looking to build strength, burn fat and improve flexibility. Through the nature of breathing techniques in swimming you can increase your lung capacity and improve heart and lung functions, which essentially means better cardio fitness. The constant and natural resistance provided by the water allows the muscles to simultaneously contract and stretch, thus creating flexible and resilient muscle.’

‘Try three lots of eight lengths in a long swimming pool, including a mixture of strokes for maximum effect’.

 

SUNDAY:

Super green chia bread with smoked salmon

This breakfast, designed to burn fat, will complement your morning fitness session

Energy – 355 kcal
Protein – 39 g
Carbohydrate – 8 g
Fat – 18 g

To make 1 loaf equivalent to 20 slices:

For the bread:

340g chia nut bread mix
120g baby spinach, chopped
300g whole liquid egg
5 tsp red wine vinegar
4 tsp vegetable oil
190g courgette, grated

For the lemon, honey and basil cottage cheese:

30g cottage cheese
2g chopped basil
5g honey
2g lemon zest
100g smoked salmon, to garnish
4 lemons, cut into wedges

  1. To make the chia bread, mix the ingredients together and place in a lined loaf tin. Cook at 160C for 50 minutes. We recommend doing this the evening before, giving you plenty of time in the morning. Leave to cool.
  2. Meanwhile, mix all the cottage cheese ingredients together, except for the smoked salmon, and put into a 50g pot.
  3. To serve, cut the bread into slices, then spread with the cottage cheese dip. Garnish with the smoked salmon and serve with lemon wedges.

A workout to burn fat:

Rozbeh Vuorinen, Regional Personal Training Specialist, recommends circuit training to help burn fat and build stamina efficiently.

‘Circuit training is perfect for those looking to burn fat and build stamina. It works the muscles resulting in burned fat whilst forcing the lungs to fight for air increasing your stamina. Begin by warming up with a 2km jog. This can be followed by one full circuit. Try this activity without breaks and, as you get fitter, incorporate more sets to see results.’

800-metre sprint on treadmill or wood way curve
15 kettle bell swings, 15 press ups, 15 burpees
600-metre sprint on treadmill or wood way curve
10 kettle bell swings, 10 press ups, 10 burpees
400-metre sprint on treadmill or wood way curve
5 kettle bell swings, 5 press ups, 5 burpees

 

MONDAY:

Harissa waffles with guacamole, chia seeds, honey and harissa dressing

A breakfast to build muscle and complement your strength session

Energy – 645 kcal
Protein – 22 g
Carbohydrate – 58 g
Fat – 39 g

To make four waffles:

For the waffles:

66g self-raising flour
12g harissa paste
100g pasteurised whole egg
66g almond milk
4g poppy seeds
4g mixed sesame seed
2.5g sesame oil

For the honey and harissa dressing:

7g harissa paste
4g lemon juice
5g honey
2 tsp vegetable oil

For the garnish:

15g guacamole
¼ avocado, sliced
8g chia seeds
4g sliced red chilli
1 lime wedge

  1. To make the waffles, mix together all the ingredients and place in the preheated oven for 3-5 minutes. We recommend doing this the evening before, giving you plenty of time in the morning.
  2. For the dressing, combine all the ingredients in a food processor and blend on full power until smooth.
  3. Place the waffles in a bowl as shown in the picture above.
  4. Spoon in the guacamole and sliced avocado, sprinkle over the chia seeds and chilli. Drizzle over the dressing and add a wedge of lime.

A Workout to Build Muscle:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends a selection of circuit sessions to help build muscle.

‘Weighted circuit training is great for working the muscles hard at high intensity. These circuits will help you build lean muscle whilst burning fat at the same time. Start with kettle bell blasts (12kg ladies 16kg men) completing 20,15,10,5 Reps of each exercise in a circuit with no breaks in between. Your exercise should include Swings, Deadlifts and Goblet squats.

Alternatively try 20,15,10,5 Reps of  Press ups, Squat Jumps and Crunches with no break in between’

 

TUESDAY:


Blue spirulina smoothie bowl with breakfast berries and coconut shavings

A breakfast to burn fat and complement your cardio-based session

Energy – 383 kcal
Protein – 10 g
Carbohydrate – 40 g
Fat – 21 g

To make one blue spirulina smoothie bowl:

For the smoothie:

1g blue spirulina
60g avocado
65g banana
50g Greek yoghurt
4 tsp almond milk
15g honey

For the garnish:

50g sliced figs
15g blueberries
15g raspberries
5g coconut flakes

  1. To make the smoothie bowl combine all ingredients in a food processor and blend until smooth.
  1. Place the smoothie into a bowl and garnish with the fig, blueberries, raspberries and coconut as shown in the picture.

A Workout to Burn Fat:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends Tabata Principles to burn fat.

‘Tabata Training is a form of HIIT (High Intensity Interval Training) and works the muscles at high intensity resulting in burned fat. Try this activity once a week and try and beat your time weekly.

‘Try a 5km timed run. Start at a comfortable pace and then try 20 seconds of hard running followed by 10 seconds of slow running for the last 2Km’.

 

WEDNESDAY:
Fresh Fruit Bowl with Acai Yoghurt and Goji Berries to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 541 kcal
Protein – 30 g
Carbohydrate – 43 g
Fat – 27 g

To make one fruit bowl:

For the Acai Yoghurt:
200g Greek yoghurt, 3g Acai Powder, 10g Honey, 20g Coconut water

  1. To make the acai yoghurt combine all the ingredients and mix well.

For the Garnish:
40g Diced Mango, 25g Blueberries, 30g Strawberry, 30g Raspberry’s, 20g Granola, 5g Goji Berries

  1. Mix all the fruit together in a mixing bowl and add to your chosen bowl or glass
  2. Place the acai yoghurt on top of the fruit and garnish with the granola and goji berries.

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends concentrating on your flexibility once a week.

‘Flexibility is essential for achieving your goals. Whether this is burning fat, building muscle or simply keeping in shape, flexibility helps prevent injury, provides a wider range of movement and also increases blood flow to the muscles helping them grow.’

‘Spend time with the grid roller focusing on each muscle. Carry out four rolls and four spans each time on the following muscles: Calf, Hamstring, Quad, Upper back and Hip Flexor’.

 

THUERSDAY:
Coconut Chia Seed & Strawberry Yogurt with Brownie Bites & Popcorn to Compliment your Strength Session

A Breakfast to Build Muscle:

Energy – 635 kcal
Protein – 20 g
Carbohydrate – 44 g
Fat – 42 g

To make one breakfast bowl:

For the Chia Pudding:
Chia seeds-13g, Honey- 3g, Low Fat Coconut Milk-110g,

  1. Mix ingredients together
  2. Leave for 2 hours to chill.

For the Strawberry Yoghurt:
Strawberry puree- 25g, Fat Free Greek yoghurt- 50g

  1. Mix ingredients together.

For the Brownie Bites:
Dark Chocolate Pistils- 200g, Butter 140g, 2 Eggs, Agave- 120ml, Vanilla Essence – 5g, Plain Flour- 65g, Ground Almonds- 65g

  1. Melt chocolate pistols & butter together
  2. Mix eggs with agave syrup & vanilla essence & add to melted chocolate mix
  3. Mix well
  4. Add dry ingredients & mix well
  5. Turn onto a lined gastro tray & ensure flat
  6. Bake at 180C for 12minutes
  7. Allow to cool & cut into 2g cubes (1cm dice).

For the Popcorn:
40g popcorn kernels = 40g popcorn (4 portions)

  1. Place desired weight of popcorn kernels into a pan with a little oil to line the bottom of the pan
  2. Keep on full heat until kernels start to fully pop
  3. Reduce heat & shake pan continually all the kernels have popped

A Workout to Build Muscle:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends strength training to build muscle.

‘Building muscle relies on working the muscles hard. Heavy weight compound lifting allows for a full body workout whilst putting maximum strain on the muscles. Try this activity once a week and try and beat your weight as you go,’

After an extensive warm up, carry out the following Reps with a maximum load 10, 8, 6, 4. Alternate between the following exercises for a full body workout: Squats, Deadlifts, Bench Press and Chin Ups’.

FRIDAY:
Super Green Chia Pudding with Tropical Fruits, Winter Berry Yogurt, Pistachio and Coconut to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 544 kcal
Protein – 16 g
Carbohydrate – 39 g
Fat – 36 g

To make one pudding:

For the Chia Pudding:
100g Coconut milk, 25g Spinach, 15g chia seeds, 5g Honey

  1. To make the chia pudding place the coconut milk and spinach into a food processor and blend until smooth and bright green.
  2. Place into a mixing bowl and gradually mix in the chia seeds and honey.

For the Winter Berry Yoghurt:
70g Low fat Greek yoghurt, 30g winter fruit compote

  1. To make the winter berry Yoghurt mix the winter fruit compote into the Greek yoghurt.

For the Garnish:
40g peeled and sliced Kiwi, 10g Pomegranate seeds, 15g diced mango, ½ passion fruit, 40g diced dragon fruit, 10g goji berries, 10g coconut flakes

  1. Place the Chia Pudding into the base of a bowl, place the winter berry yoghurt on top of the chia pudding as shown in the picture and garnish with the goji berries and coconut

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends spending a day a week taking it easy so not to strain the muscles too far leading to injury.

‘It is vital that you spend a day a week resting the muscles from heavy weights and intensive running. If you feel you need to fit in an extra session do a simple 10 minute core workout.’

‘Carry out the following exercises for 30 seconds each and repeat three time: Planks, Side planks, Heel taps and Reverse crunches’.

 

SATURDAY:
SoulSaver Breakfast Bar to Compliment Your Balanced Workout

A Breakfast for a Balanced Body:

Energy – 529 kcal
Protein – 15 g
Carbohydrate – 32 g
Fat – 37 g

To make four Soulsaver Bars:

For the Bar:
25g (scant 1/4 cup) chia seeds, 45g (1 1/2 tbsp) apple juice, 100g coconut oil, 100g (1/2 cup) agave syrup, 30g (⅓ cup) porridge (rolled) oats, 90g (1/2 cup) quinoa flakes, 35g (1/4 cup) hazelnuts, chopped, 25g (1/4 cup) goji berries, 25g (1/4 cup) sunflower seeds, 35g (1 ¼ oz) unflavoured whey protein, 3 tsp spirulina, 1 tsp finely chopped root ginger, 2 tsp cocoa powder, 1/2 tsp ground cinnamon 

  1. Preheat the oven to 170°C/344°F/gas mark 3, and then line a 1lb loaf tin with baking parchment.
  2. Soak the chia seeds in the apple juice in a cup or small bowl for 1 hour.
  3. In a small pan melt the coconut oil and the agave syrup together.
  4. Using a free-standing mixer, or in a large bowl with a wooden spoon, mix the oats, quinoa, hazelnuts, goji berries, sunflower seeds and protein. Then tip in the coconut agave mixture along with the soaked chia and any remaining juice. Using a paddle beater, or a wooden spoon, mix everything together thoroughly. Divide this mixture into thirds.
  5. Put one-third into the prepared loaf tin and press down firmly.
  6. Mix another third with the spirulina and ginger, then on a chopping (cutting) board press this into the rough shape and size of the bottom of the loaf tin. Transfer this third to the loaf tin and sit it on top of the first layer, pressing down with a spatula to fill the space, as necessary.
  7. With the last third, mix in the cocoa and cinnamon and repeat as before to form a third layer and top the loaf tin. Cover with foil and bake in a preheated oven for 25 minutes. Remove from the oven and allow to cool in the tin before slicing into portions. One portion is one-sixth of the loaf, so slice into 6 and store in an airtight container, where these bars will last for 5 days.

A Workout for a Balanced Body:

Rozbeh Vuorinen, Regional Personal Training Specialist recommends swimming for a balanced body.

‘Swimming is the perfect exercise for those looking to build strength, burn fat and improve flexibility. Through the nature of breathing techniques in swimming you can increase your lung capacity and improve heart and lung functions, which essentially means better cardio fitness. The constant and natural resistance provided by the water allows the muscles to simultaneously contract and stretch, thus creating flexible and resilient muscle.’

‘Try three lots of eight lengths in a long swimming pool, including a mixture of strokes for maximum effect’.