· web viewput all the ingredient into a blender and blend. simple. i use a nutribullet which...

25 great recipes to fuel your

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Baked sweet potatoes with black beans, rocket and poached eggs

Beef and beer chilli

Chicken and Black been chilli

Chicken salad with spinach and orange

Chicken, mozzarella and tomato wraps

Greek style meatballs

Hawaiian chickenHomemade burger

Honey glazed salmon and noodles

Hummous wrapsOrange Steak and broccoli Lebanese Salad Mango, coconut and chilli chicken

Packed pasta

Peppery salmon with greens

Prawn and quinoa paella

Prawn Stir fry

Protein packed pancakes

Salmon, avocado and bacon wrap

Slow cooker chicken soup

Speedy Tuna Salad

Spicy Lime Chicken Salad

Spinach and Sausage Scramble

Tuna and chickpea salad

Baked sweet potatoes with black beans, rocket and poached eggsIngredients (Serves 2)2 medium sweet potatoes200g black beans40g provolone or gouda cheese, freshly grated1 handful fresh rocket1 teaspoon olive oilhalf a lemon, juiced2 poached eggs,salt and pepperMethod Preheat oven to 185C.Stab the sweet potatoes with a fork and then place on a baking tray and bake for 30 minutes, then reduce the heat to 150C and bake for 30-40 minutes more.Remove and let cool slightly, about 5 minutes. Carefully slice down the centre of the potatoes, pushing the skin open. Stuff each potato with an half of cheese, then split the black beans between the potatoes.Poach the eggs so they are ready when you take out the potatoes.Put them back in the oven for a few minutes to melt the cheese.Season rocket with olive oil and lemon juice, then add a sprinkle of salt and pepper. Add it on top of the black beans, then add your poached eggs on top of the rocket.

NutritionPer serving

351kcals27g protein17g fat49g carbs

Beef and beer chilliIngredients (Serves 2)1 tbsp of olive oil1/2 a large white onion, diced2 cloves garlic, choppedSea salt and black pepper to taste300g beef mince1/2 tbsp chilli powder2 tsp chopped chipotle peppers300ml dark beer1 tin of chopped tomatoes1 tin of kidney beans, rinsedcorn bread, sour cream, coriander, and chopped jalapenos, for serving

Method

Heat the oil in a large saucepan over medium- high heat. Add the onion, garlic, and ½ teaspoon each salt and pepper. Cook, stirring often, until softened, 6 to 8 minutes. Add the beef and cook, breaking it up with a spoon, until browned.

Add the chilli powder and chipotles to the saucepan and cook, stirring, for 1 minute. Add the beer and cook until reduced by half.

Add the tomatoes (with their juices), beans, and a little salt and pepper. Simmer until thickened, 20 to 25 minutes.

Serve with the corn bread, sour cream, coriander jalapeños.

Nutrition:Per serving:440kcals 27g protein 11g fat

Chicken and Black bean chilliIngredients:Serves 4500g chicken breasts1 can black beans, (400g)200g chopped tomatoes2x250ml chicken stock1 medium onion, diced3 cloves garlic, minced3 chili peppers, finely chopped1 tbsp extra virgin olive oil1 tsp ground cumin1 tbsp fresh coriander, chopped (or 1 tsp dried)Method

Heat a frying pan over a med heat and cook the garlic, onion and peppers in olive oil 3-5 minutes, until softAdd chicken and brown for 2-3 minutes, flipping once.Once chicken is lightly browned, add 250ml of stock, cumin and coriander.Cook the chicken for 5-7 minutes then remove chicken and shred or chopReturn chicken to pot and add the tomatoes and remaining stock and simmer uncovered on med-low heat for 10 minutes

Nutrition:Per serving:440kcals 27g protein 11g fat

Add beans and simmer an additional 10 minutesServe when ready.

Chicken salad with spinach and orangeIngredients (2 servings)

2 chicken breasts 2 handfuls of spinach1 bell pepper, sliced or diced1 cup of carrot sticks1 cup of any other veggie you like! (sugar snap peas, sweetcorn, etc)Small can of mandarin oranges, drained (ideally with no added sugars or fresh ones)1 clove of garlic2tbsp of ground ginger2 tbsp lemon juice and some lemon zest1tsp dijon mustard1 tbsp honey2 servings of toasted almonds cinnamonsalt2 tbsp Olive oil2 tbsp Rapeseed oil (also sold as canola oil, low in saturated fat but high in monounsaturated fats)

For the dressing:

Nutrition:Per serving:340kcals 38g protein 9g fat16g carbs

Put the rapeseed and olive oil into a blender along with the lemon zest, lemon juice, honey, ginger, garlic (minced) mustard and a little salt, blend until it's all well mixed. Put into an airtight container and put to the side. Shake it well before you use it!

For the salad:

Grill or bake the chicken until cooked through and slice it into strips,

Toast the almonds (this can be done ahead of time, pop them on to a baking tray and put in the oven with a light coating of olive oil at 170C for about 10-15 minutes)

Put all the salad veggies into a bowl along with the chicken and almonds and mix.

Serve as soon as possible or put into salad boxes for lunches. Add the dressing when ready to eat.

Chicken, mozzarella and tomato wrapsIngredients (serves 2)

Nutrition:Per serving


For the chicken: 2 chicken breast, each about the size and thickness of

your palm, cut into slices 1 tsp of coconut oil the juice of 1 lime 1/2 tsp of chilli powder 1/4 tsp of ground cumin

Salad: 2 handfuls of mixed greens or salad leave of your

choice 150g of cherry tomatoes, halved 1/2 cucumber, sliced 1 mango, cubed 2 spring onions, sliced 1/2 a medium avocado, sliced thinly

MethodHeat a pan over a medium heat and add the coconut oil. When fully melted, add the thinly sliced chicken and the lime juice. Sprinkle the paprika and cumin over top of the chicken and stir occasionally until all the pieces are cooked through.This can be done the night before and left to cool.Meanwhile, arrange the greens in 2 tupperware boxes. (Add a piece of kitchen roll to the box to stop the saladleaves going manky…) Add the cucumber slices, tomatoes, mango cubes, and green onion.Add the cooked chicken, distribute it between the 2 boxes. Top with avocado slices and serve with additional lime wedges if you want.


336 kcals24g protein14g fat33g carbs

Greek style meatballsIngredients (serves 2)1 thick slices white bread, crusts removed and torn into pieces65ml red wine250g minced lamb1/2 small onion, grated1 garlic clove, crushed1 medium egg, beaten1 tbsp chopped fresh parsley, plus extra to garnish1/2 tsp ground cumin1/4 tsp ground cinnamonFor the tomato sauce250ml tomato passata1 tbsp tomato purée1 tbsp tomato ketchup1/2 tbsp olive oil1 garlic clove, crushed1/2 tsp sugar1 bay leafMethodPreheat the oven to 180°C/fan160°C/gas 4.Put the bread in a bowl and soak in the wine for 5 minutes. Lightly squeeze out the wine, keeping it for the sauce – and put the bread pieces into a bowl with the lamb, onion, garlic, egg, parsley, cumin and cinnamon and mix well.Shape the mixture into 6 medium-sized balls, each about the size of a golf ball. Put on a large, non-stick baking sheet and cook in the oven for 20 minutes, until golden.Meanwhile, combine the reserved wine with all the sauce ingredients in a wide saucepan. Put over a medium heat and simmer for 20 minutes, until thickened. Add the meatballs to the sauce and simmer for a further 10 minutes, turning halfway to coat. Discard the bay leaf.Divide the meatballs and sauce between serving plates. Nutrition

Per serving


Hawaiian chickenIngredients (Serves 2)

2 Chicken breastsHalf of the juice from a small can of pineapple chunks1 garlic clove, mincedsalt and fresh ground pepper, to taste1/2 tablespoon lemon juice1/2 teaspoon lemon zest⅛ teaspoon paprika

For the topping:1 tablespoon of butter1/2 tablespoon dijon mustard1/2 tablespoon honey1/2 a small can of pineapple chunks

MethodLightly pound chicken just enough to even it out; do not pound it thin.In a large plastic sealable bag, combine chicken breasts, pineapple juice, minced garlic, salt, pepper, lemon juice, lemon zest, and paprika. seal the bag and place in the fridge for 3 to 4 hours, or overnight if you’ll be cooking in the morning.When you’re ready to cook, preheat the oven to 190C. Lightly grease an oven tray with oil.Take the chicken out of the bag and put on the oven tray. Put this to one side.In a sauce pan, melt the butter over a medium heat, add the mustard, pineapple chunks and honey, stir and cook for about 2 mins. Remove form the heat and spoon over the chicken.Bake the chicken in the oven for 30-35 mins or until the chicken is cooked through and tender.


407 kcals57g protein

Homemade burgerIngredients (Serves 4) 500g lean beef mince1 tbsp sunflower seeds1 tbsp finely chopped onion1 tbsp finely chopped red bell pepper 1⁄4 tsp ground black pepperLettuce and tomato to serve as required Method

Heat a pan over a medium heat,.Put the mince into a bowl, add the other main ingredients and mix together with your hands until everything is well mixed.Form into 4 burger shaped rounds, and pan fry in some coconut oil until cooked as you prefer (around 8 mins for medium or 14+ mins for well done).Serve with the veg as wanted.

Nutrition:Per burger




Honey glazed salmon and noodles Ingredients (serves 2)

200g Bok Choi or Pak choi1 bunch of spring onions2cm fresh ginger2 large salmon fillets1 tbsp honey50ml low salt soy saucepinch of chilli flakes1/2 limestraight to wok noodles (serving size according to your portion control guides (approx 1 handful for women, 2 for guys)1/2 tbsp sesame seedssalt and pepper to taste

MethodTrim the Bok Choi to release the leaves, trim and chop the spring onions and grate the ginger.

Heat a frying pan and a wok on a med heat with some sesame oil.Fry the salmon skin side up for about 5 mins, meanwhile, stir fry the bok choi, onions and ginger in the wok for about 3 mins until the leaves have wilted.Put the honey, soy and chilli into a small bowl and mix wellFlip the salmon and and keep cooking for a further 3-4 mins, add the noodles and sesame seeds to the pan with the vegetables.Pour half of the honey mix on to the salmon and simmer for a couple more mins, pour the remaining mix over the veggies and stir fry.Once the salmon is cooked through fully, divide the noodle and veg mix between 2 plates and add the salmon.Quarter the lime and squeeze over the salmon and serve.



http://i2.wp.com/www.edinburgh-pt.com/wp-content/uploads/2015/06/salmon-ingredients.jpg

Hummous wrapsIngredients (Serves 2)

1 tsp grated lemon rind225g plain hummous4 whole-wheat pittas, halved4 green leaf lettuce leaves,1/2 cucumber, slicedapprox 8-10 thinly sliced radishes1/4 of a small red onion, thinly sliced1/2 cup crumbled feta cheeseFreshly ground black pepperA small bag of sugar snap peas

Method

This is easy, mix the lemon rind into the hummous, divide evenly between the pittas, add the veggies equally to each pitta and add a little pepper to suit.

Per serving: Calories: 345; Total Fat: 16g, Carbohydrate: 45g, Protein: 13g



Orange Steak and broccoli Ingredients (Serves 2) 2x125g steaks1 1/2 cup of broccoli florets1 can of mandarin orange slices 2 tbsp soy sauce1 tsp sugarFlaked almonds as needed Method

Grill the steak, until done as preferred. Leave to cool and slice, Meanwhile, steam the broccoli until done and mix all together with the other ingredients and serve.

Nutrition:

Per serving481 kcals23g protein31g fat24g carbs

Lebanese Salad Ingredients (Serves 2)250g chicken2 medium tomatoes1⁄2 cup cooked chickpeas 1 small cucumber30g walnutsSalt1 tsp ground cumin1⁄2 tsp ground cinnamon 1 tbsp chopped parsley 1 tsp olive oil

Method

Preheat the oven to 190C.Season the lamb or chicken with the salt and spices, Place into a roasting pan and roast for 20 mins. Or until done.Remove from the oven and slice the meat.While the lamb is roasting, cut the tomatoes and

cucumber as you want, place in a bowl with the chickpeas and walnuts. Toss with the olive oil and parsley. Place the sliced meat on top and serve.

Mango, coconut and chilli chicken Ingredients (Serves 4) 500g chicken breasts 1 can of coconut milk 1 ripe mango1 tbsp chilli flakes Method

Heat a deep pan over a medium heat and add the coconut milk. Cut the chicken and mango into slices or cubes, add to the milk. Add the chilli flakes and cook over a medium heat until the chicken is cooked through.





Packed pastaIngredients (Serves 4)6 good quality sausages, skins removed (veggie versions can be used)2 carrots, roughly chopped4 sticks of celery, roughly chopped1 tin of chopped tomatoes3 tbsp balsamic vinegar1-2 red chillies2-3 cloves of garlic1tsp dried oreganoPenne (serving sizes for pasta are 1 handful for women, 2 for guys as per PN serving size guide)

MethodPut the celery, carrots, chilli and sausages into a food processor and blitz until it’s well mixed and no lumps, add the oregano and mix well.Heat a large pan and add the mix with some olive oil and cook the mix, stirring well and breaking up the mix as you go. once it starts to brown, add the tomatoes and balsamic vinegar and garlic, stir well.Turn down the heat and leave to cook.

Cook the pasta as per its instructions, and once cooked, serve the pasta and add the sausage and veggie mix

Peppery salmon with greensIngredients (Serves 2)200g Wild salmon2 cups of broccoli florets1 cup of baby carrots4 cups of baby greens



50g flaked almondsLemon pepperBalsamic vinegarSaltMethodHeat a medium sized pan over a med heat,Rub the lemon pepper into the salmon and cook in the pan until lightly browned and cooked through.Meanwhile, steam the broccoli and carrots for 10 mins or until done,Place in a salad bowl to cool, add the greens and almonds, add some vinegar and salt to taste and toss.Serve the veggies along with the salmon.

Prawn and quinoa paellaIngredients (Serves 2)

300g large prawns, peeled1/2 an onion, diced1 clove of garlic, minced1/2 tablespoon olive oil120g of dry quinoa, rinse well



250ml chicken stock1/8 teaspoon crushed red pepper flakes1 bay leaf1/4 teaspoon each of turmeric, paprika, black pepperSea salt to taste1/4 cup sliced sun-dried tomatoes, packed in olive oil1 red bell pepper, seeded and sliced1 cup frozen green peas

MethodHeat some oil in a saucepan and add the quinoa, stir for about 1 min to lightly toast it. Add around 450ml of water and bring to the boil, turn down the heat and simmer for around 15mins.While preparing quinoa, sprinkle prawns with a pinch of salt and put to one side.In a large pan, heat the olive oil and sauté onions until tender, about 5 minutes. Add the sliced pepper strips and garlic and sauté an additional 3-4 minutes.Add quinoa, chicken stock, red pepper flakes, bay leaf, tumeric, paprika, black pepper and salt. Cover and bring to a boil, reduce heat to a low boil, and continuing cooking approximately 10 minutes or until most of the liquid has been absorbed.Add sun-dried tomatoes, peas and prawns, cover and continuing cooking 5 minutes. Remove from heat, leave covered and allow to set 10 minutes. Remove the bay leaf

and serve.

Prawn Stir fry Ingredients (Serves 2) 2 cups of prawns1 cup of sliced peppers



1cup of sugar snap peas 1 cup broccoli florets 1 cup of bamboo shoots 1tbsp of coconut oilsalt or soy sauce Method

Heat the coconut oil in a wok Add the veggies and cook for a few minutes (until cooked to your preference), Add the prawns and cook until heated through and add the soy sauce/ salt to tasteServe while hot

Protein packed pancakesIngredients (Serves 2 – approx.. 4 pancakes each)

200g Greek yoghurt (full fat not that no fat nonsense…)2 scoop protein



1 egg50g oats

Method

Put all the ingredient into a blender and blend. Simple. I use a Nutribullet which completely obliterates pretty much anything that goes into it, but as long as its all mixed up then you’re good to go! Dare I say it, but you could even do it by hand…!Heat your pancake pan over a high heat and then drop the heat a little so the pancakes don’t burn on the first side.Pour in the mix to the desired pancake size, about 4inches works pretty well and you’ll get about 8 out. Cook on the first side till bubbles appear, then flip and cook for another 20-30 seconds.Repeat till you have a nice stack of pancakes.

Salmon, avocado and bacon wrapIngredients (serves 2)


327 Kcals37g protein11g fat22g carbs

2x salmon fillets1 large avocadojuice of half a lime4x bacon rashers, fat cut off2x wholemeal wrapssalt and pepper to taste

Method

Preheat the oven to 170C.

Season the salmon with salt and pepper, put onto a baking tray and put in the oven for 20 mins or until cooked through.

Meanwhile remove the stone from the avocado and scoop the flesh into a bowl, add the lime juice and a little salt, mash well and put aside.

Fry the bacon until done to your preference.

Heat the wraps in the oven for about 30 seconds after you take out the salmon, flake the salmon onto the centre of the wrap, layer on the bacon and top with half the guaca, roll up and enjoy!



Slow cooker chicken soupIngredients (Makes 6 portions)2 large chicken breasts fillets, cut into 1-2” cubes1 tin of black beans, rinsed and drained1 tin of kidney beans, rinsed and drained1 tin chopped tomatoes750ml chicken stock1 small tin of sweetcornJuice from 1 lime1/2 cup diced onion1 clove garlic, minced1/2 tablespoon chili powder1 teaspoon cumin1/4 teaspoon cayenne pepper (more or less to taste)1/4 teaspoon black pepperSea salt to taste1/2 cup freshly chopped coriander

MethodAdd all ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours.



Speedy Tuna Salad Ingredients (Serves 2) 1 can tuna 4 cups baby spinach1 tbsp extra-virgin olive oil 1⁄2 cup sliced mushrooms 1⁄4 cup chopped red onion1⁄4 cup crumbled feta cheese A pinch of salt and pepper 2 scallions, chopped Method

Mix all ingredients together in a bowl and serve



Spicy Lime Chicken SaladIngredients (Serves 2)

For the chicken:2 chicken breast, each about the size and thickness of your palm, cut into slices1 tsp of coconut oilthe juice of 1 lime1/2 tsp of chilli powder1/4 tsp of ground cumin Salad:2 handfuls of mixed greens or salad leave of your choice150g of cherry tomatoes, halved1/2 cucumber, sliced1 mango, cubed2 spring onions, sliced1/2 a medium avocado, sliced thinly

Method

Heat a pan over a medium heat and add the coconut oil. When fully melted, add the thinly sliced chicken and the lime juice. Sprinkle the paprika and cumin over top of the chicken and stir occasionally until all the pieces are cooked through.This can be done the night before and left to cool.Meanwhile, arrange the greens in 2 tupperware boxes. (Add a piece of kitchen roll to the box to stop the salad leaves going manky…) Add the cucumber slices, tomatoes, mango cubes, and green onion.Add the cooked chicken, distribute it between the 2 boxes. Top with avocado slices and serve with additional lime wedges if you want. NutritionPer serving


Spinach and Sausage Scramble Ingredients (Serves 1) 2 whole eggs2 chicken sausages1 cup spinach1⁄4 cup grated cheddar cheese MilkMethod

Heat a frying pan over a med to high heatSlice the sausages and remove the skin, then break them into 4 or 5 pieces and cook until they start to brown.Mix the eggs and a small amount of milk in a bowl and add to the sausages, keep it moving to scramble the eggs, Before it all sets add the spinach and keep it all moving around the pan until the spinach has wilted and the sausages and eggs are cooked. Top with the cheese.





Tuna and chickpea saladIngredients (serves 2)180g tinned tuna (in brine, not oil!)400g tin of chickpeas – rinse and drain1/4 of an onion, finely diced2 diced tomatoes2 tbsp finely diced parsley2 tbsp olive oil2 tbsp lemon juice1 minced clove of garlic1/2 teaspoon of salt Pepper to taste

MethodPut the lemon juice, olive oil, parsely, sat and pepper in to a container and mix well,Put everything else into a bowl and then cover with the dressing.As simple as that!



· web viewput all the ingredient into a blender and blend. simple. i use a nutribullet which...

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