My Week On A Plate: Gabrielle Masefield

MONDAY

BREAKFAST: Mornings always start with drinking lots of water, and sometimes adding a squeeze of lemon juice or apple cider vinegar – this really energises me first thing. I then have a cup of strong black coffee using organic beans and my new grinder. After a workout (today it’s vinyasa yoga at a studio close by), I’m home and showered by 9am and have a second cup of coffee. Occasionally, I’ll add a teaspoon of inulin for extra fibre, texture and sweetness. Around 10am, it’s time to make a green smoothie. I always include some protein, fibre, fats and greens – this will provide proper fuel and keep me going until lunchtime. This morning, I chose frozen organic mango and spinach, a little knob of ginger, flaxseeds and chia seeds for fibre, protein and a healthy dose of omega-3s, a spoonful of nut butter, and a scoop of my green superfood blend. I make a big batch and keep it in the freezer – it contains spirulina, chlorella, barley grass, wheatgrass, alfalfa powder, spinach powder, moringa, hemp protein and matcha.
 
LUNCH: I try to leave at least four hours between meals to allow my blood sugar levels to return to normal before eating again. At around 2:30pm, I make a green bean, artichoke and avocado salad with beetroot sauerkraut. Artichokes are super high in fibre and antioxidants – I always have a tin in the cupboard. I toss the beans and artichokes in lemon juice, some finely shaved parmesan and olive oil, and then with some organic baby salad leaves. These delicate leaves typically have some of the highest rates of pesticides, so I always try to buy organic. I also add half an avocado and a big spoonful of Biona Organic Ruby Red Sauerkraut, which is great for your gut. I sprinkle everything with hemp seeds and a drizzle of tahini for some healthy fats and protein. I top this off with a handful of broccoli sprouts – these are a great nutritional addition. I have a seed sprouter from Johnson’s Seeds, which I bought on Ocado.

SUPPER: An afternoon of running errands, writing recipes, editing photos and planning menus for private clients means I’m too busy to snack, so by the time it gets to 7pm, I’m pretty hungry. I’m not vegan or vegetarian, but meat-free Monday is a good way for me to start the week. I throw together a Mediterranean Buddha bowl, which is the perfect way to consume lots of healthy ingredients. Tonight’s Buddha bowl is a base of massaged kale and rocket, some cooked broccolini, a quinoa and tomato mix, a few shavings of parmesan and a drizzle of olive oil and balsamic glaze. That's followed by a couple of squares of organic dark chocolate, and before bed, I drink a cup of Pukka’s Feel New tea.

TUESDAY

BREAKFAST: I start my morning with water and coffee as usual. This morning, I’m doing a virtual barre workout from home, so I prepare my breakfast while I’m working out. I cut a peach in half and squeeze over some lemon juice before popping it in the oven. By the time my workout is finished, the peach is soft and caramelised. I mix a scoop of vanilla protein powder into some yoghurt (always organic) and top this with some toasted almonds, sunflower seeds and pecans – the ideal low-sugar alternative to granola.

LUNCH: For lunch, I'm having some nori rolls using the leftover quinoa and green beans from last night, as well as some rocket, avocado and salmon. Eating seaweed like nori provides iodine, which is key for proper thyroid function. I also make a quick gazpacho – I add cucumber, tomatoes, red peppers, olive oil, red wine vinegar, red onion, garlic, the juice of one lemon and a couple of blanched almonds and blitz everything in the Nutribullet until it’s really smooth. This feels like a really well balanced, filling and nutritious meal.

SUPPER: Tonight it's roasted salmon with Mediterranean vegetables. I try to buy wild-caught salmon from a sustainable source as it’s higher in omega-3s. Salmon is something I try to include in my diet at least once a week – studies show omega-3 fatty acids can play a part in protecting against Alzheimer’s and Parkinson’s disease. I top the fish with some homemade pesto and a sprinkle of mixed seeds, and roast for ten minutes. I serve this with a big tray of roasted vegetables – I often cook this in big batches and use it throughout the week. Tonight, it's a combination of courgette, aubergine, mushrooms, cherry tomatoes, red onion, garlic, rosemary and olive oil. Once the vegetables are cooked, I sprinkle over some crumbled feta and add a few extra seeds. I eat this type of meal quite often, and often add some grains, such as pearl barley, quinoa or rice, if I’m really hungry.

WEDNESDAY

BRUNCH: I like to practice intermittent fasting as I feel it helps with my energy and digestion, so this morning I wait until 11am to have a brunch of steamed asparagus and a tomato salad with rocket, smoked salmon and poached eggs, with a piece of toasted pumpernickel bread. Eggs are as close as it gets to the perfect food – they contain so many vital proteins, fats and vitamins.

SNACK: At about 4pm, I get peckish, so I chop up some cucumber and carrot batons and dip this in beetroot hummus, which I whip up quickly using cooked beetroot, chickpeas, tahini, olive oil and a clove of garlic. It’s important to get hydration from food as well as drinking water, as water from foods like cucumber is released slowly into your system, providing a deeper and steadier level of cell hydration. 

SUPPER: Tonight’s supper is wild mushroom, kale and truffle spaghetti, with some courgetti mixed in. I love pasta so much, and although I try to limit the amount of simple carbs in my diet, life isn’t worth living without pasta. I choose whole wheat spaghetti to top up the fibre content, and add spiralised courgette noodles. The pasta is accompanied by a chunky veggie sauce of garlic, mixed wild mushrooms, chestnut mushrooms and finely chopped kale cooked in black truffle oil. This a lovely, comforting dish which feels almost autumnal with its rich earthy flavours.

THURSDAY

BREAKFAST: I make another green smoothie this morning, similar to the one I made on Monday, although I eat a couple of teaspoons of almond butter straight out of the jar too, as I need some energy for a morning HIIT class.

LUNCH: For lunch today, I knock up a quick salad loosely based on a Niçoise. It contains baby spinach, steamed green beans, chopped red pepper, artichoke hearts, tuna and two soft boiled eggs. I use good-quality jar tuna, which is a great source of protein and is rich in antioxidants. I use the extra virgin olive oil the tuna comes in to make a dressing for the salad – I add a squeeze of lemon juice and a drizzle of apple cider vinegar, too. 

SUPPER: Tonight it's some roasted chicken thighs with broccolini, served with spinach-tossed pearl barley and some leftover roasted vegetables from the other night. Although higher in fat, chicken thighs also have higher levels of collagen, minerals and micronutrients than lean breast meat. I use Belazu Apricot Harissa in this recipe, which is a delicious sweet version of the classic spice paste. I’m feeling lazy, so instead of boiling the broccolini and creating more washing up, I throw it in the oven with the chicken for the final five minutes. I love pearl barley – it’s high in both soluble and insoluble fibre, as well as minerals like selenium and magnesium. I finish the day off with some dark chocolate and a peppermint tea. I also prep a chia pudding for tomorrow morning.

FRIDAY

BREAKFAST: Last night, I made a chia and coconut pudding, which sat in the fridge overnight. I made it with some coconut milk (from a carton, not a tin), a scoop of vanilla protein powder and a splash of maple syrup. I top it off with some antioxidant-rich berries. This is such an easy and nutritious breakfast to eat in the morning when and if I have the time to make it the night before.

LUNCH: It's green falafel for lunch, which are a great source of plant-based protein. I blend the falafel ingredients in a food processor, leaving it quite chunky before rolling into balls and baking in the oven – a healthier method than frying. I also make a quick tabbouleh with the leftover quinoa, and stir through a huge handful of chopped mint, parsley and spring onions. I top everything off with some salad leaves, pomegranate seeds and a yoghurt dressing.

SUPPER: It’s been a long, busy week, and my boyfriend and I feel like a treat. We hop on our bikes to collect some fish and chips from our favourite neighbourhood spot. Sometimes after cooking all week, by the time Friday comes around, I just want a break from the kitchen. I have some battered fish (no chips), pea puree and make a side salad to go with it. I also have a couple of glasses of white wine.

SATURDAY

BREAKFAST: I lie in until around 8:30am, and then make a pot of coffee before heading out for a run along the river with my boyfriend. When we get home, I make some protein pancakes with a banana, vanilla protein powder, oat flour, eggs, almond milk and blueberries. These are light, gluten-free and filling, with protein, fibre and sweetness from the bananas. I serve them with a dollop of yoghurt, some berries and a sprinkling of chia seeds for added fibre and omega-3s. These keep me feeling full and energised all morning.

LUNCH: We are off for a stand-up paddle board along the Thames today, so we pack a picnic to take with us. I have a chia and flax wrap, which I've stuffed with the last of the roasted vegetables from Tuesday, sliced avocado, some hummus and lots of salad leaves.

SNACK: Salt and vinegar Snack-A-Jacks are the only processed foods I buy, but they are so worth it. I definitely have more of a savoury palette than a sweet tooth, and usually if I snack, I will reach for fruit or vegetable crudités, but I have a pack of these at least once a week.

SUPPER: After an activity-packed day, we’re pretty exhausted and want something easy and filling. Our knock-up evening meal is loosely based on a red Thai curry as I have a jar of paste in the fridge – I add some Puy lentils, mange tout, sugar snap peas, baby corn, chopped kale and lots of other spices. I also make a side salad with carrot ribbons in a dressing of sesame oil, fish sauce, honey and lime juice. I tend to have a small amount of rice and lots of salad – I don’t cut out carbs entirely, but I am mindful and try to balance it out with a plethora of vegetables, protein and healthy fats. I’ve found the key is to listen to my body, observe my energy levels, how my clothes are fitting and decide from there. This manner of intuitive eating is something I’m still working on. 

SUNDAY

BREAKFAST: I start the day with a bacon sandwich with tomatoes, avocado, rocket and rye sourdough. It’s super important to have nitrate-free bacon as it can often contain lots of chemicals. I really think life is too short not to enjoy a bacon sandwich.

LUNCH: Sunday lunch is a light affair and sometimes doesn’t happen at all if the bacon sandwich is eaten late and we start cooking our roast dinner early, but today I need something to keep me going. I'm going for a green salad with cucumber ribbons, edamame beans, baby spinach, rocket and half an avocado topped with some seaweed salad sprinkles. I add a spoon of beetroot sauerkraut as I realise I haven’t eaten that many fermented foods this week.

SUPPER: A Sunday night roast is actually a pretty balanced meal if eaten in moderation. I don’t eat a lot of red meat but since the start of lockdown, I’ve gotten into the habit of making the effort on a Sunday to queue outside our local butchers to buy a lovely piece of meat. Today’s roast is a rack of lamb with a herb parmesan crust, roast potatoes (perfected throughout lockdown), cumin baby carrots and broccolini and pomegranate salad. Roast potatoes may not be a health food, but white potatoes have more protein, vitamin C and potassium than a sweet potato and are lower in sugar. We also open a bottle of wine to mark the passing of another week and look forward to the fresh start of Monday morning.

For more information visit GabrielleMasefieldChef.com or follow @GabrielleMasefield.
 
*DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.