By Sam Wood, Personal Trainer and Founder of online training and nutrition program 28 by Sam Wood
It is important that you try to keep or maintain as much of a routine as possible when stuck at home and this includes your meals and snacks. I am still aiming to eat three nutritious, balanced meals per day and I’m loving having more time to get in the kitchen with the girls and do some healthy cooking.
One of the biggest food challenges most people face when spending their days at home is controlling their snacking. The key is to make sure you’re only snacking when you’re hungry, not bored, and that you’re choosing snacks that will satisfy you and give you energy until your next main meal.
Snacks
Homemade Popcorn
Snez and I are making our way through Ozark and we love to share a bowl of popcorn while we watch. When make your popcorn at home with kernels not pre-made packs, not only is it packed full of fibre and 100 percent wholegrain, you are in complete control of the butter and salt quantities.
Almonds
Almonds aren’t the most exciting snack but a handful (around 10) of almonds is the perfect solution to tide you over between meals. Almonds are a heart healthy snack that are high in good fats and Vitamin E.
Bento Boxes
Willow loves to put together a bento box in the morning where we pack a bento that has little compartments and fill them with an assortment of healthy snacks. Getting her involved in the process makes her excited about what she’s eating and helps to build healthy habits that will hopefully last a life time.
Sliced Veggies & Hummus
This is a very tasty way to get in some of your five recommended servings of veg per day. Slice up some carrot, celery and capsicum to dip into hummus and you’ve got yourself an epic snack.
Meals
Woody’s Butter Chicken
This is on regular rotation at the Wood house and is a 28er favourite. It’s so easy to make, so flavoursome and healthier than your usual takeaway. Get the recipe here.
Sticky Chicken
This is an old but gold 28 recipe that is a huge hit with my family and a bunch of my friends. It’s one of those dishes that tastes like it should be a treat but it’s actually healthy. Get the recipe here.
Snez’s Polneti Piperki – Stuffed Peppers
We’re definitely missing Snez’s family in Perth so Snez’s Macedonian stuffed peppers are a taste of home. The herbs and spices leave the most amazing smell in the kitchen.
Ingredients (serves 4)
4 capsicum (red)
8 tbsp brown rice (raw)
2 tomatoes finely chopped
1 onion (brown) finely chopped
300g beef mince
4 tbsp tomato passata or puree
1 cup fresh parsley, finely chopped
8 tbsp fresh mint, finely chopped
4 tbsp olive oil (extra virgin)
2 lemons, juiced
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground nutmeg
Salt and pepper, to taste
Ingredients for Side Salad
2 cucumber (lebanese) cut into chunks
2 tomatoes diced
4 tbsp fresh parsley, chopped
4 tsp apple cider vinegar
Method
1. Preheat oven to 220°C.
2. Begin by cooking the rice according to packet instructions.
3. In a saucepan, brown the onion and mince. Then add in the tomatoes, cooked rice, pasatta, fresh herbs, olive oil, lemon juice, spices and salt & pepper. Simmer for 10 minutes.
4. Remove from heat and allow to cool.
5. Cut the tops off the capsicums, scrape out the seeds and membrane. Place capsicums in the baking tray to fit snuggly together.
6. Fill the capsicums with the mixture and cover the capsicum tops. Add 1⁄2 cup water to the baking tray and place in oven.
7. Bake for 30 minutes or until capsicums are tender.
8. To make the salad toss the cucumber, tomato and parsley in a bowl. Drizzle over the apple cider vinegar and season with salt and pepper. Serve alongside the capsicum. Enjoy!
Nutritional Information
Energy 1986.3kj, Calories 474.5cal, Protein 33.8g, Fibre 13.2g, Fat 13.2g, Saturated 13.0g, Fat 3.7g, Carbs 46.8g, Sugar 19.2g
To find out more about Sam’s home training, nutrition and mind program visit here.
By Sam Wood, Personal Trainer and Founder of online training and nutrition program 28 by Sam Wood
It is important that you try to keep or maintain as much of a routine as possible when stuck at home and this includes your meals and snacks. I am still aiming to eat three nutritious, balanced meals per day and I’m loving having more time to get in the kitchen with the girls and do some healthy cooking.
One of the biggest food challenges most people face when spending their days at home is controlling their snacking. The key is to make sure you’re only snacking when you’re hungry, not bored, and that you’re choosing snacks that will satisfy you and give you energy until your next main meal.
Snacks
Homemade Popcorn
Snez and I are making our way through Ozark and we love to share a bowl of popcorn while we watch. When make your popcorn at home with kernels not pre-made packs, not only is it packed full of fibre and 100 percent wholegrain, you are in complete control of the butter and salt quantities.
Almonds
Almonds aren’t the most exciting snack but a handful (around 10) of almonds is the perfect solution to tide you over between meals. Almonds are a heart healthy snack that are high in good fats and Vitamin E.
Bento Boxes
Willow loves to put together a bento box in the morning where we pack a bento that has little compartments and fill them with an assortment of healthy snacks. Getting her involved in the process makes her excited about what she’s eating and helps to build healthy habits that will hopefully last a life time.
Sliced Veggies & Hummus
This is a very tasty way to get in some of your five recommended servings of veg per day. Slice up some carrot, celery and capsicum to dip into hummus and you’ve got yourself an epic snack.
Meals
Woody’s Butter Chicken
This is on regular rotation at the Wood house and is a 28er favourite. It’s so easy to make, so flavoursome and healthier than your usual takeaway. Get the recipe here.
Sticky Chicken
This is an old but gold 28 recipe that is a huge hit with my family and a bunch of my friends. It’s one of those dishes that tastes like it should be a treat but it’s actually healthy. Get the recipe here.
Snez’s Polneti Piperki – Stuffed Peppers
We’re definitely missing Snez’s family in Perth so Snez’s Macedonian stuffed peppers are a taste of home. The herbs and spices leave the most amazing smell in the kitchen.
Ingredients (serves 4)
4 capsicum (red)
8 tbsp brown rice (raw)
2 tomatoes finely chopped
1 onion (brown) finely chopped
300g beef mince
4 tbsp tomato passata or puree
1 cup fresh parsley, finely chopped
8 tbsp fresh mint, finely chopped
4 tbsp olive oil (extra virgin)
2 lemons, juiced
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground nutmeg
Salt and pepper, to taste
Ingredients for Side Salad
2 cucumber (lebanese) cut into chunks
2 tomatoes diced
4 tbsp fresh parsley, chopped
4 tsp apple cider vinegar
Method
1. Preheat oven to 220°C.
2. Begin by cooking the rice according to packet instructions.
3. In a saucepan, brown the onion and mince. Then add in the tomatoes, cooked rice, pasatta, fresh herbs, olive oil, lemon juice, spices and salt & pepper. Simmer for 10 minutes.
4. Remove from heat and allow to cool.
5. Cut the tops off the capsicums, scrape out the seeds and membrane. Place capsicums in the baking tray to fit snuggly together.
6. Fill the capsicums with the mixture and cover the capsicum tops. Add 1⁄2 cup water to the baking tray and place in oven.
7. Bake for 30 minutes or until capsicums are tender.
8. To make the salad toss the cucumber, tomato and parsley in a bowl. Drizzle over the apple cider vinegar and season with salt and pepper. Serve alongside the capsicum. Enjoy!
Nutritional Information
Energy 1986.3kj, Calories 474.5cal, Protein 33.8g, Fibre 13.2g, Fat 13.2g, Saturated 13.0g, Fat 3.7g, Carbs 46.8g, Sugar 19.2g
To find out more about Sam’s home training, nutrition and mind program visit here.
Want more? Click here to find out how an exercise physiologist stays focused to train every day and here for an Easy to Make Immunity Tea.
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