Learning more about healthy cooking with Summerill & Bishop School #MuscleMassBrothers

Learning about Healthy Eating and new food techniques:
Summerill & Bishop School 

Learning about healthy eating and new food techniques with Marcelo at Summerill & Bishop School. The welcoming and warm atmosphere of Summerill & Bishop School is one of most unique experiences which I have enjoyed as well as learned few awesome things. The idea behind the school is not just about food learning, but also an home like feel. If you ever wanted to raise cooking skills and knowledge of healthy and yet tasty food this place is one of the best picks in London. If you are a person which likes to invite friends and family I would recommend such cooking lesson, as the presentation and usefulness of simple tips and recipes will be a great show off for any guest at your house. You can adjust your diet to the ingredients Marcelo will introduce to you as well as pick vegetarian or meat version.     

The cooking lesson is also a great place to bond with your work team,friends and to network with people who have similar food interests. I assure you, the day will make you feel, look and learn to be a food pro. I have learned a lot about food preparation and how to limit ingredients to get the best possible taste, recommended 5 different ingredients. Although it was an event with the Bluebella team that I work with it was very useful event to gain better understanding about healthy and very tasteful full of flavor food. Not only the recipes were simple and really scrumptious they also looked beautiful.   

Great and Simple Recipes:

Salad with Quinoa, Roasted Vegetable (Beetroot and Pumpkin) Goat Cheese and Chicken

Served with Pomegranate Dressing - recipe below

2 chicken breasts poached and sliced

200g cooked quinoa

500g pumpkin (chopped and roasted in over 180C

 for 15 minutes with tablespoon of olive oil)

200g of beetroot pre-cooked (chopped and roasted in the over 180C)

for 10 min with a tablespoon of balsamic vinegar) 

200g soft goat cheese

50g pumpkin seeds

Rocket salad

1/2 lemon

Salt and pepper

Chicory leaves

Combine the quinoa, the roasted vegetables and the rocket in a bowl and mix. 

In a large serving bowl mix the salad leaves with the chicken, the pieces of goat cheese 

and the pumpkin seeds, toss it all in the dressing.

Pomegranate Dressing

100g pomegranate seeds

100ml olive oil

50ml white vinegar 

Salt and pepper

Combine all the ingredients together, season with salt and pepper.

The recipe is simple yet tasteful and very beautiful in a bowl. Great for balanced diet, parties, dinners and any events where you would like to astonish your guest. Layer each ingredient on top of each other so when you pick it up you and your guest can enjoy all of the products. 

Chicory leaves & walnut pesto

1 packet of chicory leaves

100g grated Parmesan

4tpsp of olive oil

1 clove of garlic 

50g walnuts

Half a bunch of basil leaves

Sal and Pepper

In a mortar, grind the walnuts and garlic together with the basil leaves. Crush until it becomes a crunchy paste. Add the olive oil, parmesan, salt and pepper, and mix.

Place the chicory leaves on a decorative plate 

and serve with 1 spoonful of the walnut pesto placed on the top. 

Non Baked Apple Crumble

2 grated Granny Smith or Bramley apples

100g apple puree

1 vanilla pod

1/2 packet of ginger or digestive biscuits - crushed

20g toasted almonds

Cognac

100g ground almonds

50ml melted butter

2tbsp of brown sugar or moscavado sugar

Mix the apple puree & grated apple together. Scrape the seed from vanilla pod and add to the apple mixture. Put into the individual glasses, filling the bottom third.

In a bowl combine the crushed biscuit, ground almonds, sugar, a splash of cognac and melted butter, to make a crumble. Cover the apple mixture in the glass with the crumble.

Serve with Creme Anlaise - recipe below

Creme Anglaise

1/ Vanilla pod

2 eggs yolks

100g sugar

100ml milk

100ml double cream

1 tspn cornflour

In a saucepan bring the milk and cream to boiling point.

In a separate bowl beat the eggs yolks,

sugar and vanilla seeds (scraped from the pod) together, then add the cornflour.

Slowly add the cold ingredients to the hot milk mixture, return to the heat and simmer 

until it starts to thicken, take off the heat and let it cool down before serving.

Really yummy to wrap up the evening, not too sweet yet satisfying and pretty healthy like for the desert. 

Check Summerill & Bishop website and social media sites for more informations about the classes and the shop.

http://www.summerillandbishop.com/sandbschool

@summerillandbishop

Marcelo is leading our weekly schedule of local, seasonal cooking classes and is also coordinating a curriculum filled with exciting in-the-know experts on everything from viticulture, to flower arranging, table decor and more.  

On Tuesdays and Thursdays throughout the day, Marcelo will be teaching food prep courses with a healthy tone, based around local, seasonal ingredients and popular dishes and cuisines.  

We offer a range of class times, listed below:

Tuesdays 

10:00 - 11:30 am

1:30 - 3:00 pm

Thursdays 

10:00 - 11:30 am

1:30 - 3:00 pm

7:00 - 8:30 pm

 All our classes require booking, with a maximum of 10 people per class.

Prices from £70 per class.

#MuscleMassBrothers #Diet #Healthyfood #summerillandbishop

Maintaining Diet (Part 2)

Part 2 of Maintaining Diet

Importance of 'Macro nutrient' calculation for best result diet

Macro nutrients are carbohydrates, proteins and fat in the diet. There is also a fourth macro nutrient which is an alcohol however it is pretty much useless in the structure of our body and similar to pure sugar it can be added to carbohydrates but it is inadvisable to have it in any diet. The key to macro diet is to know our need of calories in daily intake. Here is how we count macro nutrient:

Proteins:                1g = 4 calories

Carbohydrates:      1g = 4 calories 

Fat:                        1g = 9 calories

Everyone has different needs of nutrient intake depending whether we want to maintain, loss or gain weight. 

Proteins:

Proteins are the primary source of human body, we need to know how much proteins to intake in total. Proteins just after the energy intake which are calories are most important component in maintaining, losing or gaining weight.

The most traditional and universal scheme of protein intake is 2 grams per kg. The protein intake for people who exercise 5-6 days a week can be up to 4g per kg.However most people stick to 2g to keep it safe and increase or decrease  it with the time looking on how the body changes. Body builders who workout on daily basis consume 4 g of proteins per 1kg. We need to figure out what kind of diet we are on with the amount of proteins we will consume. Depending on the aim of the diet whether it is to gain, lose or just maintain healthy diet. 

Following example from part 1 of Maintaining Diet we will use a man who weights 100 kg. 

If will exercise for 5-6 days a week that means he will need intake of proteins to build muscles.

2 g of proteins x 100kg = 200g of proteins for his total weight. 

200g of proteins is 800 calories

200g x 4 = 800 calories as 1 g of proteins equals to 4 calories.

We will consume around 30% of proteins in most of diets. Following above formula we can figure out how much proteins we will need. 

That is why we need to know how to calculate our daily need of calories as it is fundamental when calculating macro nutrients. 

Fat: 

Fat is important in many functions of our bodies including metabolism, brain functions and hormone production ( including anabolic hormones). We are taught that fat makes u 'fat' however fats are great in building body mass as we do not need to intake it a lot but it will provide lots of energy. To fulfill our basic fat intake needs 1g per 1 kg of our body weight. Of course we are not talking about consuming fats from fast foods but we should eat fats from plants and meats. 

The example of simple calculation is:

A men who weights 100kg and he needs to consume around 1g of fat per 1kg.

1g x 100 = 100g

100g of fats equals to 900 calories

This would be around 30 % of the total diet. 

Carbohydrates:

Now when we calculated fats and proteins, the carbs are just a formality. Lets talk about what carbohydrates does to our bodies. The carbs are to create power for the body to exercise. To calculate carbs in the fastest way is to take out the calories from proteins and fats from the total daily calories intake. 

We can use the example:

Men who weights 100kg after calculation of their total need of calories to maintain diet is around 2800 after deducting 500 as he want to lose weight look part 1.

Fats = 900 calories

Proteins = 800 calories 

2800 - 900 - 800 = 1100 calories from carbohydrates. 

1100 calories need to be divided by 4 as 1 gram of carbs = 4 calories

1100/4= 275 g of carbs

Summary: Fats = 900 calories, Proteins = 800 calories, Carbs = 1100 calories

                 Fats = 100g              Proteins = 200g              Carbs = 275 g

We can modify carbs to suit our aim of the diet either to deduct or increase depending if we want to lose or gain weight. It is important to look at yourself in the mirror and keep an eye on the changes that happen to our body so we tweak the diet to our changes and needs. 

To keep the diet healthy and balanced we need to calculate our calories, proteins, fats and proteins. From that point it is simply looking on the packages of food we eat on daily basis and we will know how much nutritions we intake. 

Muscle Mass Brothers can help you with the diet and we can explain all aspects of suiting diet to you and you training.  

Everyone needs different amount of calories and macro nutrients. There are different kind of diets with different % of macro nutrients. The example we showed is around 30% fat and proteins, 40 % carbs. 

Check our forum and website:

Website: www.musclemassbrothers.co.uk

Forum: www.musclemassbrothers.forumotion.co.uk

Join our forum for free and ask our team any questions regarding training, diets and supplements.

#MuscleMassBrothers #MMB #Diet #Basics 

Soon we will post some examples taken from our forum of diets and examples that our users have indicated.