Healthy Eating and Fitness


Chorizo Chicken Tray


Foods with Good Fats


HIIT & the After-Burn Effect


Exercise and the Dreaded Scales - Why you should get rid!

For years it's been drilled into a lot of women that weight-loss is a good goal and that scales are the way to measure your progress when trying to change the way you look, get down a dress size or feel better about yourself.

 

Whilst training and eating healthily the scales cannot show your progress. 

 

You will be building lean muscle as well as burning fat but the scales may actually increase slightly or stay the same. This can be disheartening when you are working hard to get fit and healthy.

 

Even if you have felt the difference in clothes you wear or just feel better in yourself, the scales can ruin that confidence and happiness.

 

Stick to your workout programme and healthy eating,  feel proud about getting stronger and fitter and the benefits will come along.

 

Get rid if the scales, go on how you feel, be proud of feeling fitter and enjoy the clothes getting looser.

 


Turkey & Avocado Burger

Ingredients

 

Burger Mix:

400g Turkey Mince

100g Porridge Oats

3 Eggs

1 tsp. Mild Chilli Powder

Salt & Pepper

 

Burger Toppings:

Mashed Avocado, Lime

Juice, Salt & Pepper

Cherry Tomatoes

Feta Cheese

Fresh Lime

Burger Buns

 

Method:

Pre-heat the oven to 170c fan/gas mark 5

Line a baking tray with baking paper

Simply throw all the burger mix into a bowl and mix until well combined

Take a dollop and mold into a rough burger shape and place on the tray

Put in the oven for around 20 minutes

Slice off the skin from the avocado, remove the pip, chop into small chunks, squeeze in some fresh lemon juice, season and mash with a fork

Slice the cherry tomatoes and feta

 

Slice the bun in half and spread the avocado on each end

 

Once the burger is cooked (check the center is white) pile onto the burger bun with the feta and tomatoes.

Portobello Stuffed Mushrooms

Ingredients:

2 Large Portobello Mushrooms

1 Tin of Tuna

1 tbsp Mayo (optional)

1 Fresh Tomato

Few slices of Red Onion

Small Square of Cheese

Drizzle of Olive Oil

Sprinkle of Mixed Herbs

Salad or Spinach to Serve with Balsamic Vinegar

 

Method:

Preheat the grill

Drizzle olive oil over mushrooms and grill for around 4 mins each side

Mix the tuna, mayo, tomato, onion

Pile the tuna mix into the mushroom

Sprinkle with cheese and mixed herbs

Return to the grill for around 5 minutes

 

Serve with salad or spinach and balsamic vinegar.

 

Breakfast Bake

Ingredients: 

 

3 Eggs

1 Slice of Bacon, pre-cooked and cut into small pieces (alternative: ham)

Lrg Handful Kale

Lrg Handful Spinach

1 Sweet Potato

Chunk of Feta Cheese

1/2 tbsp coconut oil

 

Method:

Preheat the oven to 200 and line an oven dish with grease proof paper

Microwave the sweet potato for around 5 mins

Mix the eggs in a jug for later

Fry the kale and spinach in coconut oil

Break the sweet potato into small bits into the oven dish

Layer on the kale, spinach and bacon

Pour over the mixed eggs and sprinkle the feta over the top

Cook in the oven for around 15 minutes or until the egg has cooked

 

Allow to cool before slicing - Great to do at night and take to work for breakfast 


Winter Tuna Salad - Low Carb

 

Ingredients:

Spinach Leaves

Butternut Squash (For ease I used pre-cut frozen pieces)

Cherry Tomatoes

Button Mushrooms

Sweet Snap Peas

Red Onion

1 Tin of Tuna, 1 tbsp mayo (this can be replaced with greek yoghurt)

Pepper

 

Method:

Heat 1/2 tbsp coconut oil in a frying pan

Throw in the tomatoes, mushrooms, sweet-snap peas & butternut squash

Quick fry until browned

Put lots of raw spinach into a large bowl

Mix your tuna & mayo/ yoghurt

Throw all on top of the spinach

Sprinkle with red onion and pepper.

 


Sausage Casserole

Ingredients (serves 2):

4 Plain Pork Sausages (I got some really nice ones from the butchers)

1 Red Onion (chop into chunks)

Sweet Snap Peas (half a pack)

1 Tin Chick Peas

Cherry Tomatoes (around 12)

Stock: 2 Oxo Cubes, 500ml Boiling Water, 200ml Red Wine 

(I used red wine as it was the weekend and had some lying around, if you don't want to use red wine use more water in the stock)

Seasoning: Salt, Pepper, Mixed Herbs, Garlic Paste

 

Method:

Brown the sausages in a large pan for a few mins then set aside for later

Heat a tablespoon of olive oil in the same pan

Add the red onion, tomatoes, sweet snap peas

Add a sprinkle of mixed herbs, 2 small squeezes of garlic paste, salt & pepper

Leave to soften for a few mins, add the Oxo cubes boiling water into a jug

Add the chickpeas and sausages into the pan, add a few more mixed herbs and mix

Add the stock/ stock & wine into the pan until all ingredients are covered

Cover and cook, medium heat for around 30 mins, stir occasionally


Homemade Chicken Casserole

Ingredients:

2 Chicken Breast (chop into chunks)

1 White Onion (chop into chunks)

2 Sweet Potatoes, med-large, (chop into chunks)

1 Tin Sweet Corn

Tender Stem Broccoli (half a pack)

Stock: 1.5 Chicken Stock Cubes, 600ml Boiling Water, Lemon Juice (few squeezes)

Seasoning: Salt, Pepper, Mixed Herbs, Cinnamon, Cumin

 

Method:

Heat a tbsp of olive oil in a large pan and add the chopped onions

Add a sprinkle of mixed herbs and leave to soften for a few mins

Cut the chicken into chunks, season with salt, pepper, cinnamon and cumin

Add the chicken chunks to the onions, mix occasionally until white all round

Add the stock cubes, lemon juice and boiling water into a jug

Cut the sweet potatoes into chunks

Add the sweet potato, sweetcorn and broccoli into the pan

Add a few more mixed herbs and mix

Add the stock into the pan until all ingredients are covered

Cover and cook, medium heat for around 20 mins, stir occasionally


Homemade Beef Stew (serves 3)

 

Ingredients:

1 Pack of Diced Beef (approx 400g)

2 Red Onions

2 Sweet Potatoes (med-large)

1 White Potato (optional)

5 Parsnips

4 Carrots

2 Oxo Cubes 

600ml Boiling Water

Seasoning: Salt, Pepper & Thyme

 

Method:

Sliced the red onion and season the meat

Heat a tbsp of olive oil in a large pan, add the onions and meat

Whilst the meat browns slice all the vegetables (carrots, parsnips & potatoes)

Add the Oxo cubes, seasoning and boiling water into a jug

Add the vegetables and Oxo jug to the pan

Cover and cook, medium heat for around 1 hour


Protein Balls

Chocolate & Peanut Butter Protein Balls

 

Ingredients:

3 tbsp. Protein Powder

2 tbsp. Cocoa Powder

3 tbsp. Peanut Butter

1 sachet Porridge Oats (40g)

2 tbsp. Honey

Dates (approx. 10, chopped into small pieces)

3-4 tbsp. Water

Optional: Desiccated Coconut (unsweetened)

 

Method:

Add all ingredients except the water to a mixing bowl and mix with your hands

Add the water bit by bit, just add enough so that the mixture is sticking together

Chill the ingredients for 20 mins

Make the balls from the mix, add more water if needed

Option to roll the balls in coconut

 

Be creative and add what you like to the balls e.g raisins, dark choc chips, almonds, cashews etc


Homemade Lamb Tagine

Homemade Lamb Tagine (serves 3)

 

Ingredients:

350g Boneless Lamb Shoulder

1 Tin of Chickpeas

1 Tin of Chopped Tomatoes

Cherry Tomatoes

Dried Apricots  (roughly 10)

500ml of Chicken Stock (1 chicken stock cube)

2 tsp of Garlic Puree

Red Onion (I used ready chopped frozen)

Coconut Oil or Olive Oil

 

Spices: 

Paprika, Cinnamon, Ground Cumin, Ginger, Ground Tumerick

 

For Serving:

Mixed Salad

Some Green Vegetables: I went for courgette and Green Beans

 

 

Prep:

Add a few sprinkles of each spice into a bowl and mix

Cut the lamb into small chunks and then mix into the spices

Slice the onion

Chop the apricots into small chunks

 

Method:

Put a hob on a high heat

Heat a tbsp of oil in a large pan and add the sliced onions - add a few sprinkles of each spice to the onions and mix

Add in the garlic puree

While the onions are cooking, boil the kettle and add 500ml of boiling water to 1 chicken stock cube

Add the lamb chunks, cherry tomatoes and chopped apricots to the pan and cook for a few minutes until the lamb is browned 

Add in the tin of chopped tomatoes and the chicken stock

Stir and reduce to a low heat so that the pot is simmering

Leave to simmer for 60 minutes, stir occasionally, the pot should reduce down nicely, set a timer...

 

After 60 mins, drain the chickpeas and add to the pot

Leave to cook for around 15-20 minutes more 

Prepare your vegetables to serve with the meal

 

It looks like a lot of instructions but this was so easy to make and really tasty, enjoy!


Homemade Turkey Burgers

Homemade Turkey Burger & Sweet Potato Wedges

 

Burger Ingredients:

350g Turkey Mince

Sachet of Porridge Oats

1 Egg

4 Spring Onions

1 tsp Paprika, 1 tsp Mixed Herbs, Salt & Pepper

 

Burger Sauce: 

1 tbsp Ketchup, 1 tbsp Mayo, Chopped Gherkins, Balsamic, Honey

 

Toppings:

I went with...Tomato, Beetroot, Gherkins & Mixed Lettuce

For the sweet potato wedges: see my previous post or if you are in a hurry:

Cut a sweet potato in half

Cook for around 6 Minutes and leave to stand for a minute.

Slice into wedges then fry in some cook in some coconut oil.

 

For the burgers:

Simply throw all the ingredients into a bowl and mix with your hands. I made 4 good size burgers with the mix.

 

Burger sauce:

Mixed all ingredients. I used just a teeny bit of honey and balsamic.

 

I served with Baguette, Sweet Potato Wedges, Corn on the Cob and Mixed Salad. 


Homemade Paella

Turkey & Prawn Paella (serves 3)

 

Ingredients:

Sliced Turkey Breast (350g pack)

Pre-cooked Frozen Prawns (150g - half a bag) - defrost ready

Frozen Peas (approx 200g)

Basmati Rice (approx 250g)

1 Red Pepper

5 Spring Onions

1 tbsp Coconut Oil

Stock Ingredients:

1/2 Chicken Stock Cube & 150ml Boiling Water

1/2 tsp Paprika, 1/2 tsp Tumerick, 1/2 tsp Garlic Puree

Good Sprinkle of Salt & Pepper

 

For Serving: 1/2 Lemon & Watercress Lettuce

 

Method:

Cook the rice, drain and leave to cool

Make the stock in a jug: add the paprika, tumerick, stock cube, salt & pepper then pour over 150ml boiling water

Heat the coconut oil in large frying pan or wok

Slice the peppers and onions then throw into the hot pan and cook for a few mins

Add the sliced turkey to the pan and cook for around 4 mins

Add the prawns, peas and precooked rice (add in the rice a bit at a time, mix up well)

Pour in the jug stock and mix well

Cook until most of the stock disappears

I served mine with watercress salad and lemon slices, it was lush!!


Easy Lunch - Tuna & Quinoa Salad

Tuna Spinach Salad with Quinoa

 

Really quick and easy lunch and tasty too.

 

Can be put into a tub for work, i'd add the dressing just before eating.

 

Ingredients:

Ready made quinoa, can be eaten cold or hot.

Tin of Tuna

Spinach Leaves

Cherry Tomatoes

Balsamic Vinegar

 

Method:

All thrown in the bowl.

I added in some mayo too.

 

Quinoa is a great side, its high in protein and fibre and if you get the ready made one it just needs throwing into the mix.


Sweet Potato Wedges

Sweet Potato Wedges

 

There are lots of ways to eat sweet potato, here's one way to eat the nutritious tasty side in 3 easy steps. 

 

Ingredients:

Sweet Potatoes

Olive Oil

 

Method:

Preheat the oven to around 180

Slice into wedges, discs or fries

Drizzle in olive oil and season

Cook in the oven for around 25 mins. 

 

Great with any dinner or lunch.

 

Sweet Potatoes are packed with Beta-carotene which turns into Vitamin A in your body, great for your immune system.


Pork Loins with Balsamic Glaze

Balsamic Glazed Pork Loins with Spinach & Cheese Pepper

 

I loved this dinner, the balsamic glaze turns really sweet.

 

Ingredients:

Pork Loins

Mixed Salad

Baby Spinach

Whole Pepper

Green Beans

Cheese

 

Glaze Ingredients:

Balsamic Vinegar (a few shakes)

Honey (a little squirt)

1/2 tsp oregano, basil & thyme

1tsp garlic puree (I use garlic puree for quickness, fresh garlic clove can be crushed)

 

 

 

Method:

Pre-heat the oven to 180.

Add all glaze ingredients to small saucepan, bring to boil then simmer until its thickened.

Sear both sides of the loins/chops in a frying pan.

Place onto oven tray and cover with the glaze (save a little bit).

Cut a pepper in half and remove seeds, stuff with a little cheese and plenty of baby spinach leaves, place on the tray.

Roast for around 10 minutes, depending how thick the pork is. I like my pepper crunchy but this can be roasted for longer.

Whilst its cooking you can prepare your salad and saute the green beans, I boiled a little bit of water in a frying pan and cooked the beans for around 3 minutes.

Add more glaze  to the pork before serving.

 

I served it with mixed crunchy sauteed green beans, salad leaves, baby tomatoes and baby corn. It was delish!