Becky Scott Coaching

Kimchi miso ramen 🍜

Another recipe - delicious!

A simple ramen broth of garlic, ginger, gochuang, kimchi and miso paste 😋

Mushroom wellington, marmite roasties, red cabbage and broccoli 🤶🏼🎄

I love cooking for a dinner party - we had a mushroom wellington from the .tv cookbook, with marmite roast potatoes from and the classic red cabbage and broccoli. All this finesse topped off with bisto gravy - you always forget something 🤣

I would highly recommend both recipes! The meal was almost vegan (apart from the gravy) and was a good balance between being a bit special, without being too expensive or labour intensive!

Berry Protein Porridge 🫐

Keeping an eye on my eating window as there is evidence of improved gut health, sleep and metabolic health with a smaller eating window (8-10hours)
Which means, taking breakfast to work with me!

Try this:
- add 30g oats, handful frozen summer berries and 10 almonds to a Tupperware
- Mix 1/2 scoop vanilla protein powder and 200ml milk in a protein shaker and pour over the top
- I mixed this overnight so I could just grab and go in the morning
- Cook for 1min30secs in the microwave at work
- Enjoy!

Black Forest protein smoothie bowl 🫐

Frozen Black Forest berries + vanilla protein powder + pb + dash of oat milk

Whizzed up into this beautiful texture 😍

Nutty noodles 🌰

If anyone knows me, they know I’m obsessed with peanut butter… all nuts really but PB gets the pedestal. Here’s a nutty noodles dish with tofu, veggies, and a tahini sauce!

Ingredients - serves 2
- 200g Tofu (I used Tofoo brand)
- 2 portions Soba noodles (found them in Lidl!!)
- Veggies: 1 carrot, 1 onion, 1 pak choi head, 1/2 broccoli
- Tahini
- Peanut butter
- Soy sauce
- Mirin
- Sesame oil

Method:
1. Dice tofu into cubes and marinate in a bowl for 10 minutes with 1 tbsp soy, 1 tsp mirin, 1 tsp sesame oil, pinch of chilli flakes, 1 tbsp peanut butter (mix vigorously in a bowl before pouring over)
2. Bake in the over for 30 mins at 200c, turning once halfway.
3. Meanwhile julienne the carrot and slice the onion. Once 20 mins tofu cooking time has elapsed start stir frying the onion, carrot and broccoli, adding a splash of water to the pan to help steam the broccoli. Cook for 5 mins, then add the pak choi for the final 2 mins.
4. Make the sauce: 1 tbsp tahini, 1 tbsp soy sauce, 1 tsp mirin, chilli flakes
5. Boil soba noodles for 3 mins
6. Once the noodles are ready add to the pan with the sauce, and add the tofu mix well and add extra sesame oil, take off the heat.
7. Serve with spring onions, sesame seeds and sriracha.

Summer salads ☀️ Tomato, mozzarella, basil and sourdough crouton salad 🥗

1. Cut 1 slice of sourdough into chunks, drizzle with oil and salt and bake for 12 minutes at 180c
2. Meanwhile cut 200g Cherry tomatoes and place in a large bowl.
3. Add torn 1/2 ball of mozzarella and torn handful of basil
4. Add the croutons once ready
5. Drizzle 1 tbsp extra virgin olive oil and 1 tsp balsamic vinegar
6. Mix up well and serve!

So delicious, fresh and easy to make - you won’t regret trying it! 😋

Avocado and tofu rolls 😋

I love having a bit more time on a Sunday to try something new… and if it goes wrong, you can always just go to the pub instead! I had some sushi rice sitting in my cupboard and nori sheets so thought it was about time I gave some sushi a go!

‘s pickled beetroot, tomato, cucumber and feta salad with all important olive bread croutons

Salad with bread is my kinda salad 😋

This was a bit of a palava to make but well worth it - so fresh and delicious

Why are some people motivated to exercise and others aren’t? The answer is simple…motivation.

Although the answer is simple, motivation can be hard to find. Everyone is motivated differently, and finding out what motivates you can be a revelation in changing lifestyle behaviours and making them stick.

The difference between getting out of bed to exercise and hitting the snooze button often depends if there is a long term goal in mind. In fact, goal setting has been well proven in psychology to motivate action. It seems obvious, someone who has signed up to a marathon is more likely to stick to their training routine, than someone who has a vague interest in going for a run.

This simple goal setting theory can be used to help us stay motivated and make lifestyle changes, however small. For example, setting a long term goal to run a distance in a certain timeframe or to be able to complete a 10 mile hike. Smaller process goals can be put in place to reach this target e.g. go for one long walk each weekend, gradually increasing the distance.

Keeping your goals in mind can be powerful when willpower is low and it feels like an uphill struggle. Our goals help us to remember why we started and give us that extra oomph to keep going!

If you’re interested in health coaching to find your motivation and set goals, reach out via Facebook or email [email protected] for a FREE initial consultation 🙂

Pina colada protein smoothie 🍹

Mixing up the flavour combinations here with frozen pineapple and desiccated coconut… it banged 💥

Blend:
- handful of frozen pineapple (frozen makes the difference for a glossy texture, plus it’s cheaper!)
- Handful of spinach
- 1 scoop vanilla protein
- 250-300ml alpro oat or coconut milk
- 1 tbsp dedicated coconut
- 1 tbsp h**p seeds

H**p seeds are a nutritional powerhouse of vitamins like magnesium and zinc which help recovery from exercise and reduce fatigue. They have a mild nutty flavour which makes them great in smoothies.

**pseeds

Ladies! Top up your iron! (Not that one…)

I do hope your irons are filled with water and limescale free, however, what I’m more concerned about is a common deficiency, especially for us ladies, which is lack of iron. Did you know that women need more than double the recommended daily intake (RDI) of iron compared to men? Pregnant women and those breastfeeding need over three times that amount!

🧐What is iron and why do we need it?

Iron is a mineral found in the food we eat, meaning the body cannot create it, however it can be stored in the liver, bone marrow and muscle tissue.
Iron is a key nutrient in red blood cells, which is important because these are the cells that carry oxygen around the body. Without iron, there is a lack of red blood cells which can lead to fatigue. An extreme version of this is known as iron-deficient anaemia, where you might experience extreme fatigue and breathless. This is the most common nutritional deficiency worldwide!

🤷Why might I be deficient?

As I mentioned, we cannot produce iron within our bodies, so we must get this from external sources. With the rise in popularity of plant-based diets, animal sources of iron (known as heme iron) may be less frequent in the diet. Animal sources are particularly rich in iron and easily absorbed, such as red meat, chicken, fish, eggs and offal. Seafood lovers rejoice! Foods such as oysters, clams, mussels, sardines and canned tuna are high in iron.

🥬What foods can I get iron from?
Non-animal sources of iron (non-heme iron) will help you to reach your recommended daily intake of iron. These food sources include beans, lentils, dark green leafy vegetables (spinach, kale, spring greens), nuts, seeds, dried fruits, dark chocolate and fortified breakfast cereals.

Non-animal sources of iron is better absorbed when eaten with foods high in vitamin C, such as: citrus fruits such as oranges and lemons, peppers, strawberries, tomatoes, broccoli, cabbage and cauliflower. For example, having a healthy salad or bowl of fortified cereal with a citrus fruit for dessert or glass of orange juice.

☕️Plant substances like tannins can inhibit the absorption of non-heme iron. These are found in tea, coffee, chocolate, and wine. Therefore it is recommended to avoid this foods around mealtimes to give your iron-rich meals the best chance of being absorbed!

How much do you need?

The Recommended Dietary Allowance (RDA) for adults 19-50 years is 8 mg daily for men, 18 mg for women, 27 mg for pregnancy, and an extra 9 mg for breastfeeding mothers.

📲Check out my Instagram for recipes and tips for iron-rich recipes!

Honey nut porridge 🌰

A bowl of the good stuff with toppings of Greek yoghurt, walnuts and honey. A simple but delicious flavour combination!

1. Combine 50g oats with 1/2 banana and 200ml milk of your choice in a saucepan over a medium/high heat.
2. I add a pinch of salt to bring out the flavours.
3. Bring to the boil and then turn the heat down, continuously stirring and cooking for 2 minutes
4. Transfer to a bowl and top with 2 spoons yoghurt, broken walnut halves and a drizzle of honey.



Nutrition: 426kcal | 51.3g carbs | 9.2g fat | 9g protein