In line with this month's recipe, I want to give an important mention to optimising our protein intake. Much of our body is made of proteins, especially bones and muscles so when we're recovering from an injury I think this is one of the key nutrition changes we can make. The majority of people eat well below the minimum daily recommended amount of protein (0.8g per kg of your bodyweight). This amount really only covers our usual cell turnover, it doesn't allow us to cope with extra repair needs, building muscle mass or coping with the depletion of daily stress. Ideally we want to eat around 1.5g of protein per kilogram of bodyweight per day. Yes, when you do the maths for yourself it will seem like a lot, trust me it's worth it! Ideally you'll break that into blocks of 30g at a time from plant and/or animal sources. A highly quality protein supplement can be a good addition too. If you'd like to read more about this and calculate your own ideal intake then I'd recommend this website https://examine.com/guides/protein-intake/ or book in for a complimentary health coaching call and I'll walk you through what suits your lifestyle and goals. 

Book a Health Coaching appointment HERE

Omelette wraps; serves 4, prep 15 mins, cook 10 mins

Ingredients;

200g cottage cheese

4 handfuls watercress

1 lemon, peel only

6 eggs

¼ cup milk (dairy or
plant-based)

1 tsp mixed herbs

4 tsp coconut oil

100g smoked salmon,
chopped

Method;

Place the cottage cheese, watercress and lemon peel in a high bowl
and puree with the hand blender (or food processor) until smooth
paste forms.

Beat the eggs with the milk and herbs in a separate bowl.

Heat 1 tsp of oil in the medium size frying pan and fry 1/4 of the
egg over medium heat for 2 minutes until the egg solidifies, then
turn around. Bake the other side for ½ minute.

Remove the omelette from the pan and set aside. Fry the other
omelettes with the rest of the oil.

To serve, spread the cottage cheese paste over the omelettes and
top with smoked salmon. Roll up the omelette as a wrap and cut in
half.