Chocolate Maca Shake
Ingredients
200ml almond milk
100g frozen berries
1tsp nut butter
1tsp flaxseed
2tsp maca powder
1tbsp cocoa powder
½ tsp cinnamon
1 scoop Chocolate or vanilla protein powder
Method
Simply place all the ingredients in a blender and process until smooth
Protein Porridge
Ingredients
1 scoop protein powder (25g)
1 Sachet instant oats 27g
180ml almond milk or coconut milk
Cinnamon, optional
60-80g blueberries
Method
1. Place the oats and milk in a pan and simmer gently until cooked.
2. Stir in the protein powder and cinnamon
3. Spoon into bowl and then top with berries to serve. Enjoy!
Turkey Burgers
Ingredients - burgers
300g lean turkey breast mince
1 small red onion, diced
1 garlic clove, grated, optional
1 large egg, beaten
1 apple (about 70g), peeled and grated
2 tsp dried oregano
1 tsp smoked paprika
Your choice of salad (cucumber, onion, tomato, avocado)
2 tbsp dressing per person
Ingredients - Dressing
4 tbsp Greek yoghurt
2 tsp of your choice of paste (eg harissa or chipotle)
Method
Heat oven to 180°C/350F/Gas Mark 4
Mix the mince in a bowl with the onion, garlic, egg and apple. Use hands and work the ingredients together with a pinch of salt and pepper, the oregano and smoked paprika.
Shape the mixture into 4 burgers. Place on a baking tray in the oven and bake for 15-20 mins until cooked through. You might need to flip over halfway through.
Whilst the burgers are cooking, prepare any accompanying salad, vegetables and/or dressing
Remove burgers from the oven, serve, season and enjoy!
Sumac chicken
Ingredients
2 chicken breasts, skinless, about 250g
1tbsp sumac
1tsp olive oil
Juice of ½ lemon
1 Romaine lettuce, shredded
200g cherry tomatoes, halved
1 cucumber, cut in half lengthways, deseeded and sliced
½ red pepper, cut into chunks
8 radishes, thinly sliced
handful of parsley, chopped
Handful of mint, chopped
Dressing
1tbsp lemon juice
2tbsp olive oil
1tsp xylitol
Pinch of sumac
Method
1. Place the chicken in a shallow dish. Mix together the olive oil, lemon juice and sumac and pour over the chicken.
2. Preheat the oven to 220C, gas mark 7. Place the chicken in a roasting tin and cook for 15 minutes until cooked through. Remove from the oven and allow to cool.
3. Mix the ingredients together for the dressing and season to taste.
4. Combine the lettuce, tomatoes, cucumber, radishes, pepper and herbs in a large bowl and toss.
Top with the chicken and drizzle over the dressing to serve.
Spicy Veggie Burgers
Makes 4 burgers (2 per person)
Ingredients - Spice paste
2 spring onions chopped
1cm piece of fresh ginger, chopped
3 garlic cloves chopped
½ a small onion chopped
1 chilli, deseeded
1tbsp lime juice
2 tbsp tamari soy sauce
1 tbsp olive oil
½ tsp dried thyme
2tsp xylitol or coconut sugar
1tsp ground allspice
Ingredients - Burgers
1 x 400g cooked red kidney beans, rinsed and drained
100g gluten free oats
1tbsp flaxseed soaked in 2tbsp water
sea salt and black pepper
Your choice of salad
Method
1. Place the ingredients for the jerk paste in a food processor and process to form a thick paste.
2. Add the beans and oats and flaxseed and blend briefly to combine everything but keep some texture. Season with salt and pepper.
3. Divide the mixture into 4, then wet your hands and shape into burgers.
4. To cook, preheat the grill. Place on a non-stick baking tray, then grill for 5-8 mins on each side until golden and crisp. Alternatively, if you prefer, bake them for 20 minutes at 200C, Gas mark 6
5. Serve with salad and enjoy!
Chicken with Romesco Sauce
Ingredients – Chicken
2 chicken breasts
1tbsp olive oil
1tsp honey
½ tsp smoked paprika
pinch of chilli flakes
2 garlic cloves crushed
sea salt and black pepper
1 lemon cut into wedges
1 red onion cut into wedges
Ingredients - Romesco Sauce
2 roasted red peppers (from a jar, drained)
5 cherry tomatoes
2 garlic cloves
1tbsp olive oil
30g flaked toasted almonds
1tsp red wine vinegar
¼ tsp smoked paprika
Pinch of cayenne pepper
Sea salt and black pepper
Serve with your choice of green vegetables
Method
1. In a small bowl whisk together the oil, honey, spices and garlic. Season with salt and pepper.
2. Place the chicken in a small roasting dish with the lemon and red onion and pour over the oil mixture. Coat thoroughly. If time, marinate for 30 mins
3. To make the romesco sauce place everything in a blender with a little water if needed and blitz until smooth. Preheat the oven to 190C, gas mark 5.
4. Roast the chicken for 25-30 minutes or until the chicken is cooked through and golden.
5. Pour over the sauce and toss. Return to the oven for 10 mins to heat through.
Cinnamon Nut Butter Shake
Ingredients
1 scoop or approx. 25g of vanilla protein powder
250ml unsweetened almond milk
1 small banana, chopped
1 tbsp gluten free oats
1 tsp cinnamon powder
2 tsp nut butter - peanut or almond
Method
Throw all ingredients into a high speed blender and blend until smooth.
Option to add water to get thinner consistency, enjoy!
All Day Breakfast Frittata
(Serves 2-3)
Ingredients
1 tbsp olive oil
6 medium eggs
75ml milk
1 tsp mixed dried herbs or thyme
100g cherry tomatoes, halved
125g mushrooms, thinly sliced
75g of baby spinach
1-2 tbsp pumpkin seeds
30g feta, crumbled - optional
Pinch salt and black pepper
Method
Preheat your oven to 200°C, 400F, Gas Mark 6.
Beat the eggs and milk in a bowl with some salt and pepper
Set the pan on medium to high heat and add the oil.
Add the herbs, mushrooms and tomatoes and let cook for a few minutes
Add the spinach and move mixture around the pan
Cover with the egg mixture, scatter the feta on top and turn the heat down to medium.
Leave to cook until the egg mixture begins to set – you will see this happening round the edge after a few minutes.
Once the top of the frittata looks like it’s almost set, add a little more feta and sprinkle the pumpkin seeds over the surface and transfer the pan to the oven to cook for 10-15 minutes.
Remove the frittata from the oven and leave it to cool for a few minutes before turning it out on to a chopping board and cutting into slices.
Serve with salad leaves and enjoy!
