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July Recipes

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BREAKFAST

LUNCH

DINNER

SNACK

ICED BERRY & ALMOND SUPERFOOD SMOOTHIE BOWL

This is hands down my favourite post-workout breakfast in the summer! It's packed with so much goodness yet takes seconds to make and feels so nourishing. The berries provide an array of antioxidants whilst the different nuts, seeds and powders are full of healthy fats and protein to aid muscle repair and recovery. As with all other recipes, you can add/remove whatever you have at home. Smoothie bowls are the best way to pack in a lot of nutrition so make the most of this!

Servings: 2  Time: 5 minutes

INGREDIENTS

1 cup frozen mixed berries handful spinach, washed
handful kale, washed
1 tbsp almond butter
1/2 cup unsweetened almond milk
3 walnuts
1 tbsp chia seeds
1 tbsp hemp seeds
1 tbsp flaxseed
1 tbsp hemp or pea protein powder
1 tsp maca powder
small knob ginger, peeled
3 ice cubes

Topping Ideas:

coconut flakes
pumpkin seeds
granola
cacao nibs
pomegranate seeds
dollop of greek yoghurt


METHOD

1. Add all smoothie ingredients into a blender and blend until smooth and creamy. Add a little more almond milk if necessary but ideally you want the bowl to be thick and luxurious.
2.Pour into 2 bowls and sprinkle with your favourite toppings.
3.Serve immediately.

FLAKED SALMON & QUINOA SUMMER SALAD

This is a perfect fresh, easy and light lunch to maximise on time spent outdoors enjoying the sunshine this summer. Full of healthy fats, fibre, protein and a colourful array of vegetables, it ticks all the right boxes and will keep you satisfied all afternoon. Leftovers are just as delicious the next day!

Servings: 6-8 people Time: 30 minutes + overnight

INGREDIENTS

Salad
2 small / 1 large salmon fillet
1/2 lemon, juice and zest
2 tbsp flaked almonds, toasted
200g quinoa
600ml good-quality vegetable stock (eg Kallo)
10 asparagus stalks
4 purple sprouting broccoli stalks
1/2 cucumber, cubed
2 celery sticks, chopped
1 bell pepper, cubed
1 avocado, cubed
2 spring onions, chopped
large bunch mixed herbs (mint, basil, dill, coriander etc), chopped handful spinach or rocket

Dressing
4 tbsp olive oil
1 tbsp apple cider vinegar
1 tbsp grainy mustard
1 tbsp lemon juice
1 garlic clove, crushed
1 tbsp capers

 


METHOD

1. Preheat oven to 180C fan. Lightly brush salmon with olive oil, lemon juice & zest and season with salt and pepper. Wrap in foil to form a parcel and bake in the oven for ~12 minutes. Toast flaked almonds for the final 5 minutes of cooking time.
2. Mix all dressing ingredients together and set aside.
3. Meanwhile, rinse quinoa and add to a pan with the veg stock. Bring to boil and simmer for 10 minutes. Remove from heat and leave to rest with a lid on the pan for 10 minutes to finish steam cooking. Leave to cool.
4. Steam the asparagus and broccoli for 5-7 minutes until just tender with a bite. Rinse under cold water and chop in half.
5. Add all of the salad ingredients apart from the salmon to a large mixing bowl and stir through half of the dressing.
6.Assemble in a salad bowl, gently flake over the salmon, drizzle with remaining dressing and sprinkle the flaked almonds on top.
7. Enjoy and feel free to add other ingredients – it’s super flexible!

MIDDLE EASTERN BEETROOT, FETA, ZA'ATAR & MINT PATTIES

These beautifully bold, bright and earthy patties are a perfect mid-week supper or beef burger alternative for a summer of sunny BBQs ahead. Beetroot is high in fibre, folate, manganese, potassium, iron, and vitamin C and brings a splash of colour to any plate. Feel free to personalise your patty, such as by swapping feta for goat's cheese or adding in chopped kale, spinach, nuts and seeds.

Servings: 10 medium or 6 large Time: 1 hour

INGREDIENTS

Patties
2 large / 3 medium beetroot
200g feta, crumbled
3 spring onions, finely sliced
1 large handful fresh mint, chopped 2 garlic cloves, grated
100g sourdough breadcrumbs
2 tbsp buckwheat flour
2 large eggs, beaten
1 tbsp za’atar
large pinch salt & pepper


METHOD

1. Start by peeling and grating the beetroot and press between two layers of kitchen paper to absorb any excess liquid.
2. Add beetroot to a large mixing bowl with the feta, mint, spring onions, garlic cloves, breadcrumbs & buckwheat flour and mix well.
3. In a separate bowl, combine the beaten eggs, za’atar, salt & pepper and pour this over the beetroot mixture, mixing thoroughly with a wooden spoon so everything is evenly distributed.
4. Shape mixture into patties of your chosen size and leave for 30 minutes – 1 hour on a lined baking tray in the fridge to firm up.
5. When you’re nearly ready to serve, grill the patties for 4-5 minutes on each side until firm and turned a lovely deep purple colour. Alternatively, fry for a few minutes on each side in 1 tbsp coconut oil.
6. Serve with salads or squeezed between a sourdough bun at a BBQ.

BLUEBERRY & CHIA COCONUT ICE CREAM

Get your sweat on and your taste buds ready, as if there's one thing to make on a sunny day it's this ice cream. I've never been a huge fan of ice cream, but this creamy, dairy-free delight converted me. Rich in antioxidants, omega 3, soluble fibre & plant-based protein, this is not only delicious but packs a pretty impressive nutritional punch. You can experiment with different flavours, such as strawberries, mixed berries or fresh mango, or you can add in cacao nibs and coconut flakes at the end to give it that extra crunch.

Servings: Appx 8 Time: 40 minutes

INGREDIENTS

200g cashew nuts (soaked for 2 hours or overnight – don’t miss this step as it helps improve digestibility and easier to blend)
250ml filtered water
150g fresh or frozen blueberries
60g coconut oil
50g creamed coconut, chopped into cubes
3 tbsp chia seeds
1 tbsp ground flax
1 tbsp maple or agave syrup to taste

Optional extras:
fresh blueberries
pomegranate seeds
cacao nibs
coconut flakes
flaked almonds


METHOD

1. Drain the nuts and add them to a blender with the water and blend thoroughly.
2. Add the rest of ingredients and blend again until a smooth and creamy mixture is formed.
3. Pour into a freeze-proof container, stir through your extras keeping a few to sprinkle on the top and freeze for 3 hours before serving.
4. If not serving the same day, take out of the freezer and into the fridge for an hour before serving to soften.