Pancetta Wrapped Salmon

Pancetta Wrapped Salmon

 

  • Ingredients

  • 2 x skinless salmon fillet

  • 4 slices pancetta, trimmed

  • 1 tbsp olive oil

  • 1 lemon zest

  • 3 springs of tarragon

  • 200g green beans

 

 

Method

1.    Heat oven to 200C/fan 180C/gas 6.

2.    Season salmon with black pepper and wrap the pancetta around the fillets. Place on a baking tray and roast for 15-20 mins, or until the fish flakes easily and the pancetta is golden.

3.    Meanwhile place the greens in a pan of boiling water and cook for 5 minutes or so

4.    Drain and place greens in a bowl and mix with the oil, lemon and tarragon

5.    Serve salmon on top of the greens, enjoy!

 Smoked Salmon Egg Wrap

 Smoked Salmon Egg Wrap

 

  • Ingredients

  • 1 tbsp coconut oil or olive oil

  • 2 large eggs

  • 1 tbsp Alpro Greek yoghurt

  • ½ lemon squeezed

  • Pinch of black pepper

  • 75g smoked salmon

  • Handful of rocket (or other greens)

  • Drizzle of olive oil

 

Method

1.       Crack the eggs and beat in a bowl, adding a little salt and pepper

2.       Melt the coconut oil in a frying pan and add the egg mixture to fill the pan

3.       Cook through on both sides for a few minutes, until you have a very thin omelette, golden in colour

4.       Transfer to a plate and let cool

5.       Make up the yoghurt dressing by mixing the yoghurt, lemon and black pepper in a bowl. Once the wrap is cool, spread a layer of the dressing onto the wrapper and then add the smoked salmon

6.       Top with a drizzle of oil, Season, fold and enjoy!

Protein Porridge (LF)

Protein Porridge (LF)

 

Ingredients

  • 1 scoop protein powder (25g)

  • 1 Sachet instant oats 27g

  • 180ml almond milk or coconut milk

  • Cinnamon, optional

  • 60-80g strawberries

 

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!

 Protein Pancakes (DF & LF)

 Protein Pancakes (DF & LF)

(serves 2)


Ingredients

  • 2 scoops vanilla protein powder

  • 1 small banana (unripe if possible)

  • 2 medium eggs

  • Dash of coconut oil or olive oil for frying

 

 

Method

1. Combine all the ingredients in a blender.

2. Heat the oil in a frying pan

3. Pour spoonfuls of the batter into the pan and cook on each side for a couple of minutes

4. Repeat with remaining batter.

 

To serve – a handful of strawberries and 1 tbsp Alpro Greek yoghurt

Scrambled Eggs, Bacon & Tomatoes (LF)

Scrambled Eggs, Bacon & Tomatoes (LF)

 

  • Ingredients

  • 1 tsp coconut oil

  • 2 large eggs

  • 4 cherry tomatoes, halved

  • Handful of fresh spinach, optional

  • 2 unsmoked back bacon rashers, trimmed, without nitrate

  • Small handful of fresh herbs, chopped

 

Method

1.    Put the grill on and place the rashers to cook for 5 minutes

2.    Beat the eggs together in a bowl and season.

3.  Heat the coconut oil in a pan. Add the tomatoes and spinach

4.  Let the spinach start to wilt, move to one side of the pan and then add

the egg.

1.    Move around the pan for few minutes as it starts to cook.

2.    Remove the bacon from the grill and cut into strips

     6.   Once the egg is cooked serve onto a plate with the bacon and enjoy!

Greek Yoghurt, Berries & Nuts (DF, LF)

Greek Yoghurt, Berries & Nuts (DF, LF)

 

  • Ingredients

  • 200g 0% fat TOTAL Fage Greek Yogurt

  • (Or try Alpro GREEK yoghurt)

  • 60-80g frozen strawberries

  • 1tbsp chopped almonds or walnuts

 

Method

1.    Add berries to a pan with a splash of water and gently warm through for a few minutes

2.    Place yoghurt into a bowl and top with the berries

3.    Option to put the nuts under the grill for a few minutes, sprinkle on top of the yoghurt and berries and enjoy!

 Feta Scramble

 Feta Scramble

 

  • Ingredients

  • 1 tbsp olive oil

  • 2 x eggs

  • 20g feta, crumbled

  • Small handful of fresh thyme (leaves only)

  • 4/5 cherry tomatoes, halved

  • Handful of rocket

  • Chilli flakes optional

 

Method

1.     If roasting the tomatoes night before: preheat your oven to 190°C/375°F/Gas Mark 5

2.     Place cherry tomatoes on a baking tray in a little oil and roast for 15 minutes

3.     Remove tomatoes from oven and let cool in the fridge for the morning 

4.     Beat the eggs together in a bowl.

5.     Crumble the feta into the egg mixture along with the thyme leaves and roasted tomatoes

6.     Heat the oil in a pan, add the egg mixture to the pan and move it around

7.     Once cooked serve the scramble on a plate with some green leaves 

8.     Season with chilli flakes, salt and pepper and enjoy!

Protein Overnight Oats (DF)

Protein Overnight Oats (DF)

 

Ingredients - Protein Base

  • 1 small banana

  • 75ml almond milk

  • 1 tbsp raw cacao powder

  • 1 scoop protein powder

  • ½ tsp cinnamon

 

Ingredients - Muesli

  • 10g pumpkin seeds

  • 10g sunflower seeds

  • 15g gluten free oats

To serve – a handful of strawberries and 1 tbsp Alpro Greek yoghurt

 

Method

1.    The night before place the banana, almond milk, cacao powder, protein powder and cinnamon in a blender or nutri bullet and blend to form a thick cream.

2.    Place the seeds and oats in a bowl or container and pour over the chocolate cream. Stir well.

3.    Place in the fridge overnight to soak.

4.    To serve top with a handful of strawberries and Alpro Greek yoghurt.

(This will keep 1-2 days in the fridge)

Smoked Salmon Stir Fry

Smoked Salmon Stir Fry

 

  • Ingredients

  • 2tsp olive oil

  • 150g bag of mixed stir fry vegetables

  • 2 large eggs

  • 1tbsp tamari soy sauce

  • 100g smoked salmon, torn into pieces

  • black pepper

 

Method

1.    Place the oil in a frying pan over a medium heat.

2.    Add the vegetables and stir fry for 3-4 minutes.

3.    Whisk the eggs in a bowl. Add a little extra oil in a separate frying pan and add the eggs to make an omelette.

4.    Remove from the pan then cut into strips.

5.    Add the soy sauce to the vegetables with the omelette and smoked salmon and mix to combine.

 Bliss Balls

 Bliss Balls

 

  • Ingredients

  • 100g raw cashews

  • 70g dates

  • 30g figs

  • 2 tbsp protein powder, vanilla

  • 30g dessicated coconut

  • 30g chia seeds

  • Zest from 1 lemon

  • 1 ½ tbsp lemon juice

 

Method

1.    Add all ingredients to a blender and blitz away (keeping a little coconut aside for coating)

2.    Roll into balls or pop into ice cube tray – aim for 30g per ball or cube! You may need to add more lemon juice or a splash of water if the mixture is too dry and the balls do not want to stick together

3.    Pop in freezer for 20 minutes to harden

4.    Roll balls in desiccated coconut

5.    Transfer to fridge where they can be stored for up to 2 weeks

Hazelnut & Orange Balls

Hazelnut & Orange Balls

 

  • Ingredients

  • 250g whole hazelnuts

  • 8 medjool dates

  • 4 tbsp raw cacao powder

  • 2 tbsp nut butter eg peanut or almond

  • 3 tbsp coconut oil

  • A big squeeze of orange

 

 

Method

1.    Add all ingredients to a blender and blitz away.

2.    Roll into balls or pop into ice cube tray – aim for 30g per ball or cube! You may need to add more orange juice or a splash of water if the mixture is too dry and the balls do not want to stick together

3.    Pop in freezer for 20 minutes to harden

4.    Option to roll in ground almonds, crushed pistachios, chopped toasted hazelnuts, desiccated coconut or orange zest, enjoy!

5.    Transfer to the fridge where they can be stored for up to 2 weeks

 Chimichurri Steak

 Chimichurri Steak

 

  • Ingredients - the Steak

  • 400-500g piece of sirloin steak

  • Oil for rubbing

  • Pinch of salt and pepper

 

Your choice of salad or vegetables

 

  • Ingredients - Chimichurri Salsa

  • 6 cherry tomatoes

  • 1 shallot, finely diced

  • small bunch (20g) coriander

  • small bunch (20g) parsley

  • 1tsp chilli flakes

  • 1 clove garlic, crushed

  • 2 tsp dried oregano

  • 1 tbsp balsamic vinegar

  • Pinch of salt and pepper

  • 3 tbsp extra virgin olive oil

 

Method

1.    For the salsa, finely chop all the ingredients and combine. You can also do this in a blender to save time, the texture might be better if it’s hand chopped.

2.    For the steak, pre-heat the oven to 220c / 200fan / gas mark 7.

3.    Keep the steak whole and oil and season it well – heat a frying pan to hot, sear on both sides, then finish in the oven for 5-10 minutes, or until done to your liking.

4.    Leave to rest before slicing into strips

5.    Prepare your salad or vegetables.

6.    Top the steak with salsa, serve and enjoy!

Sicilian prawns

 Sicilian prawns

 

  • Ingredients - Prawns

  • Bag of frozen raw prawns, defrosted or fresh (240g)

  • ½ tbsp olive oil

 

  • Ingredients - Dressing

  • 2tbsp capers

  • 1 anchovy

  • 2 garlic cloves

  • Pinch of chilli flakes

  • Handful of mint leaves

  • Handful of coriander leaves

  • Handful of parsley leaves

  • 1 ½ tbsp balsamic vinegar

  • 3tbsp extra virgin olive oil

  • Pinch of salt and black pepper

 

  • Ingredients – Salad

  • 1 tbsp olive oil

  • 3 roasted red peppers, chopped

  • 1 red onion, chopped

  • 2tbsp capers

  • 8 black olives, pitted and halved

  • 1 packet of wholegrain rice ( ½ -¼ packet per person)

 

Method

1.    For the dressing, put all ingredients in a food processor and blend, keeping a little texture

2.    Place the prawns in a shallow dish and pour over half of the dressing. Cover and leave to marinate for 30 mins

3.    Preheat your oven to 180°C/350F/Gas Mark 5

4.    Place the pepper and onion in a baking dish, drizzle with the olive oil and put in the oven for 25 minutes

5.    After 5-10 minutes of cooking time, remove the baking tray from the oven, add the olives and capers and packet of rice and give it all a good stir.

6.    Heat the oil in a frying pan. Add the prawns with their dressing and cook for 3-5 minutes until cooked and pink.

7.    Remove the baking dish from the oven, serve the rice and vegetables, top with the prawns and drizzle over the remaining dressing to serve.

 Turkey Chilli

 Turkey Chilli

 

  • Ingredients - chilli

  • 1 tbsp olive oil or coconut oil

  • 3 shallots, peeled and chopped

  • 1garlic clove, peeled and minced

  • 250g turkey breast mince

  • 200ml fresh stock or Bouillon powder

  • 1 tbsp tomato purée

  • 1/2 can chopped tomatoes

  • small handful of fresh coriander leaves, chopped

  • 1/2 can kidney beans

  • 100g sweetcorn (optional)

  • 1/2 packet (125g)  of pre-cooked rice

 

Ingredients - Spice Mix

  • 1 tsp cumin

  • 1 tsp chipotle flakes (or 1 tsp smoked paprika)

  • ½ tsp dried oregano

  • 1 tsp cacao powder

 

Ingredients - Toppings

  • Fresh coriander leaves for sprinkling

  • 1/2 avocado, chopped

  • small cubes of mango and red onion

  • 1-2 tbsp Greek yoghurt per person

  • Chili flakes, fresh chopped chilli or smoked paprika, to taste

 

 

Method

 

1.    In a deep frying pan, gently melt the oil on a medium heat and then fry off the shallots until they are lightly browned.

2.    Add in the turkey mince and brown it lightly.

3.    Add the garlic, give it a good stir and cook for approximately 8 minutes.

4.    Stir in the spice mix and cook for another 4 minutes

5.    Add in the tomato puree, chopped tomatoes and stock. Stir and simmer covered for a minimum of 30 mins (preferably 1 hour or longer in the slow cooker). Check halfway through, giving in a good stir.

6.    Add in the beans, and mix then cook uncovered for 30 minutes.

7.    In the last five minutes tip in the sweet corn, if having and cooked rice to ensure it heats through.

8.    Serve, season and add preferred toppings to taste, enjoy!

Fish Tacos

Fish Tacos

 

  • Ingredients - fish

  • 2 skinless and boneless cod or haddock fillets (about 300g in total)

  • 1tsp ground cumin

  • 1tsp smoked paprika

  • ¼ tsp onion powder

  • Pinch of salt and pepper

  • 1tbsp olive oil

  • 2 gluten free tortillas or flatbreads

 

  • Ingredients – salad

  • Lettuce, chopped

  • 2 tomatoes, sliced

  • ½ red onion, thinly sliced

  • 1 small avocado, sliced

 

 

  • Ingredients - Yoghurt Dressing

  • 6tbsp Greek yogurt or dairy free yogurt

  • 1-2tbsp chopped herbs (e.g parsley, basil, coriander)

  • 1tsp lemon juice

  • Pinch of salt and pepper to taste

 

Method

 

1.    Preheat the oven to 220C, gas mark 7

2.    Place the spices in a large bowl and mix.

3.    Cut the cod into thick chunky slices and coat in the spices then place on a lightly greased baking tray.

4.    Drizzle over a little olive oil. Bake in the oven for 10 minutes or until cooked through. Just at the end of cooking place your tortillas in the oven to warm through

5.    Mix together the yogurt with the fresh herbs and lemon. Season with salt and black pepper and set aside

6.    Assemble your salad ingredients and place them on the warm tacos. Top with the fish and drizzle over some yogurt to serve, enjoy!

 

 

 

 Chana Masala

 Chana Masala

 

Ingredients

  • 1 jar Navarrico chickpeas, rinsed and drained 540g

  • 1 tablespoons coconut oil, or olive oil

  • 1 tsp mustard seeds

  • ½ tsp cumin seeds

  • 1 onions, chopped

  • 2 garlic cloves, crushed

  • ½ tbsp ginger, chopped / grated

  • ¼ tsp chilli powder to taste

  • ½ tsp ground coriander

  • ½ tsp ground cumin

  • ¼ tsp ground turmeric

  • ½ tbsp garam masala

  • 1 x cans chopped tomatoes

  • Pinch of salt and pepper

  • ½ tbsp honey

 

 

Method

 

1.    Heat a large frying pan or casserole dish. Add the seeds and toss for 1 minute until they start to pop.

2.    Add the oil, and cook the onions for 5 minutes.

3.    Add the ginger and garlic and all the spices and stir well.

4.    Add the chickpeas and cook for a few minutes in the spices.

5.    Add the tomatoes, seasoning, honey and bring to a simmer for 20 minutes. If the mixture is too thick add a little water.

Leftovers will keep in the fridge for 3 days or can be frozen.

Asian Fried Rice

Asian Fried Rice

 

 Ingredients

  • 1 tbsp olive oil

  • 2 eggs, beaten

  • 1 small onion, minced

  • 100g shiitake mushrooms, sliced

  • ½ tsp grated fresh ginger

  • 1 small clove of garlic, crushed

  • 225g wholegrain rice pouch

  • 2 tbsp tamari

  • ½ tsp fish sauce

  • 2 spring onions, chopped

  • 100g frozen peas

  • 200g firm tofu, chicken or turkey breast pieces, raw king prawns, monkfish pieces, cod pieces or sirloin minute steak pieces (your choice of lean protein)

  • Pinch of salt and pepper

  • Handful of coriander, chopped

  • 2 tbsp cashews, chopped, optional

 

 Method

 

1.    Heat the oil in a large frying pan and add the beaten eggs, making a thin omelette.

2.    Remove from the pan, put on a plate and slice thinly

3.    Add the protein to the pan and gently fry

4.    Add the onion, garlic, ginger, mushrooms and fry for a couple of minutes

5.    Add the rice and cook covered for 5 minutes

6.    Stir in the remaining ingredients, including the omelette and warm through for a few minutes, season, serve and enjoy!