Thu, 5 January 2017
This morning in the kitchen we're making up a delicious salmon and quinoa dish thats light, healthy and an easy mid-week meal. Athlete and author David Gillick joins us with a delicious recipe, check it out!
Recipe: Salmon with quinoa
Serves 2
Prep time – 10 min
Cooking time - 20 min
Ingredients
2 tbsp. rapeseed oil
2 salmon darne
1 medium onion sliced into wedges
2 garlic cloves, finely chopped
100g green beans, finely chopped
¼ tsp. chili flakes to season
2 tsp ground cumin
2 tbsp. ground coriander
100g quinoa
85 g frozen peas
75g kale, shredded
500ml boiling water
Method
Heat 1 tsp of the oil in a saucepan and add the onion cook for 3 minutes until soft and lightly brown before adding pepper to the pan and cook for a further 2-3 minutes. Add in the garlic and beans and stir fry for 2 minutes. Add the chili and spices then stir in the quinoa and frozen peas before finally adding the water and a pinch of salt. Allow to simmer for roughly 10 minutes stirring regularly. Meanwhile, heat the remaining oil in a frying pan and cook the salmon on both sides for 5-7 minutes on each side. Finally add in the kale to the quinoa mixture and stir.
To serves, place the quinoa mixture on a plate and sit the salmon darne on top.
David's top tips to get the most out of your workout:
If you are new to exercising or if you are thinking about starting here are my top 6 tips to get the most out of your workout.
Keeping it simple, practical and time efficient is paramount and will help your training become more consistent.
1) Target – It is so important to have a target in mind when you start exercising as it will help keep you focused and will motivate you stick to it in order to achieve your goal. Be realistic but don't be afraid to challenge yourself, but make sure it's clear. A target can be a performance, body composition related or a number of workouts pre week. The main thing is that it is personal to you.
2) Plan – Make sure you plan your training, don't just arrive at the gym or the park with no idea of what to do. You will not maximise your training and it will get boring. Write down the days and times that suit you to train and then write down what you are exactly going to do. What is the focus for today's session, is it legs, upper body or maybe cardio? For example, a 5km run, a spinning class or a circuit which will include press up, squats and lunges.
3) Intensity – If time is of the essence make sure you make the most of your training. If you only have 30 minutes to train plan it and then hit it…hard. Make sure you get the heart rate up and really challenge yourself by taking short breaks in between exercises, for example 30 to 60 seconds. Be ready to go, have all the equipment in front of you if using which will save time.
A 30-minute workout is ample time to get a great session done, but it relies on your application and realizing that it is only a half an hour!
4) 3 Areas – If getting a training session in twice or three time a week is realistic, then aim to hit these 3 key areas in one session. Cardio, mobility and resistance. The most time efficient way to hit all of these is by doing a circuit. Take short recoveries between exercises as this will get the heart rate up. Add in some weights using equipment or simply body weight, working upper body and lower body. Finally add in movements like lunges and hip rotations to increase range of mobility
5) Make is social - Rope in a friend that wants to get fit, join a team, group or a class. The more people the better, it will fun, social and you will have a laugh.
6) Eat – finally one key area that is often forgotten about is food. It is very important to consume both protein and carbohydrates in the 20-minutes post hard exercises. Simple recovery snack includes flavoured milk, yogurts or fulfil protein bars.
