Recipe of the Week 27/10/2019
Coconut Turmeric Rice
Ingredients to make 4-6 portions:
Carrot x 1
Baby Corn x 10
Green Beans x handful
Red pepper x 1
Garlic x 2
Basmati Rice x 3 small cups
Pinto Beans x 1 tin
Turmeric x 2 teaspoons
Coconut oil (splash for cooking)
Coconut Milk x approx 200
Curry sauce (I use a curry cube, like an oxo cube) x 1 cup
Chicken breasts x 4 (or if you are veggie add two more tins of mixed beans/pulses)
Method
- Prep the Veg by cutting into small-ish pieces
- Cook rice or use pre cooked rice.
- Start cooking all veg in coconut oil. After 5 minutes add the garlic and turmeric. Cook for another 5 minutes then add the beans.
- Whilst veg is cooking, chop chicken up into cubes and also then cook (in a separate pan) in turmeric and coconut oil.
- Once chicken is fully cooked add to veg, cook together and stir.
- Once rice is fully cooked, add in the veg and chicken, as well as the curry sauce and coconut milk.
- Simmer the whole mixture together for a few minutes, then serve!
Why is this meal so good?
TURMERIC- Turmeric has an array of scientifically proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It is also an anti-inflammatory and an antioxidant (Antioxidants are compounds that inhibit oxidation. Oxidation is a chemical reaction that can produce free-radicals, thereby leading to chain reactions that may damage the cells of organisms). Turmeric may also help improve symptoms of depression and arthritis.
PROTEIN- Protein sources contain the building blocks needed to repair and regenerate our bodily tissues. Not just for those smashing it in the gym, but for day to day life. Having an adequate protein intake also helps to prevent muscle LOSS when on a weight loss journey.
MIXED VEGETABLES- With 5 different vegetables in one mix this meal is a fantastic way to get those micronutrients (vitamins and minerals) into yours and your families diet. Hidden amongst amazing flavours, even the fussiest of eaters can get a huge chunk of their daily intake needs in one serving.
* If you would like more delicious recipes and a FULL MEAL PLAN have a look at the 6 Week Body Boost.
* If you want to be a part of an online fitness community, become accountable for your healthy lifestyle choices have a look at Anytime Anywhere Fitness.
Carrot x 1
Baby Corn x 10
Green Beans x handful
Red pepper x 1
Garlic x 2
Basmati Rice x 3 small cups
Pinto Beans x 1 tin
Turmeric x 2 teaspoons
Coconut oil (splash for cooking)
Coconut Milk x approx 200
Curry sauce (I use a curry cube, like an oxo cube) x 1 cup
Chicken breasts x 4 (or if you are veggie add two more tins of mixed beans/pulses)
Method
- Prep the Veg by cutting into small-ish pieces
- Cook rice or use pre cooked rice.
- Start cooking all veg in coconut oil. After 5 minutes add the garlic and turmeric. Cook for another 5 minutes then add the beans.
- Whilst veg is cooking, chop chicken up into cubes and also then cook (in a separate pan) in turmeric and coconut oil.
- Once chicken is fully cooked add to veg, cook together and stir.
- Once rice is fully cooked, add in the veg and chicken, as well as the curry sauce and coconut milk.
- Simmer the whole mixture together for a few minutes, then serve!
Why is this meal so good?
TURMERIC- Turmeric has an array of scientifically proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It is also an anti-inflammatory and an antioxidant (Antioxidants are compounds that inhibit oxidation. Oxidation is a chemical reaction that can produce free-radicals, thereby leading to chain reactions that may damage the cells of organisms). Turmeric may also help improve symptoms of depression and arthritis.
PROTEIN- Protein sources contain the building blocks needed to repair and regenerate our bodily tissues. Not just for those smashing it in the gym, but for day to day life. Having an adequate protein intake also helps to prevent muscle LOSS when on a weight loss journey.
MIXED VEGETABLES- With 5 different vegetables in one mix this meal is a fantastic way to get those micronutrients (vitamins and minerals) into yours and your families diet. Hidden amongst amazing flavours, even the fussiest of eaters can get a huge chunk of their daily intake needs in one serving.
* If you would like more delicious recipes and a FULL MEAL PLAN have a look at the 6 Week Body Boost.
* If you want to be a part of an online fitness community, become accountable for your healthy lifestyle choices have a look at Anytime Anywhere Fitness.
Recipe of the Week 14/10/2019
Gnocci
Ingredients (unspecified amounts because you can add more or less according to how many portions you are making and how much veg you want/need in your meal)
Gnocci
Broccoli
Onion
Mushrooms
Garlic
Creme Freche
Veg Stock Cube
Water
Parsley
Method
- Boil and oven bake gnocci.
- Meanwhile finely chop onion and chop mushrooms and broccoli.
- Fry onion in a splash of olive oil for around 8 minutes.
- Add mushrooms, broccoli and garlic,
- Boil water and add to mix with the stock cube
- Once veg is cooked to your taste, add the creme freche
- Add handful of finely chopped parsley.
- Once gnocci is slightly crispy on the outside add it to the mix. Turn off the heat and stir.
Gnocci
Broccoli
Onion
Mushrooms
Garlic
Creme Freche
Veg Stock Cube
Water
Parsley
Method
- Boil and oven bake gnocci.
- Meanwhile finely chop onion and chop mushrooms and broccoli.
- Fry onion in a splash of olive oil for around 8 minutes.
- Add mushrooms, broccoli and garlic,
- Boil water and add to mix with the stock cube
- Once veg is cooked to your taste, add the creme freche
- Add handful of finely chopped parsley.
- Once gnocci is slightly crispy on the outside add it to the mix. Turn off the heat and stir.
Recipe of the Week 16/9/2019
Ingredients
6 small white potatoes
3 small sweet potatoes
1 carrot
1 onion
1 tin black beans
1 tin chopped tomatoes
1 tin pinto beans
2 beef stock cubes
Lea and Perrins sauce (to taste- I like lots!)
600g Beef mince
2 garlic gloves (finely chopped)
Olive oil
Salt
Pepper
1/2 Teaspoon of each- basil, rosemary, chilli and oregano
Water for the stock (approx 3-400ml)
Splash of milk
2cm cube of salted butter
Optional cheese for the top
Method
- Peel and chop the potatoes. Stick in a pan with water to boil and soften.
- Peel and finely chop carrot, garlic and onion.
- Put onion to cook with a splash of olive oil in a large pan for 5 minutes.
- Add mince to pan and keep stirring every now and then.
- Once mince is cooked add stock and water.
- Add all spices, salt, pepper and garlic to the pan.
- Add tinned contents (drain the beans first)
- When soft, take potatoes off the boil, separate from water. Mash with butter and milk.
- ;eave mince mix to simmer for 10-15 more minutes
- Once the water has evaporated a little in the mince mix, add to a large oven proof bowl.
- Put mash on top and use a fork to evenly layer.
- Sprinkle optional cheese on top.
- Place in the oven to cook for a further 20-30 minutes.
- Serve....yum!
6 small white potatoes
3 small sweet potatoes
1 carrot
1 onion
1 tin black beans
1 tin chopped tomatoes
1 tin pinto beans
2 beef stock cubes
Lea and Perrins sauce (to taste- I like lots!)
600g Beef mince
2 garlic gloves (finely chopped)
Olive oil
Salt
Pepper
1/2 Teaspoon of each- basil, rosemary, chilli and oregano
Water for the stock (approx 3-400ml)
Splash of milk
2cm cube of salted butter
Optional cheese for the top
Method
- Peel and chop the potatoes. Stick in a pan with water to boil and soften.
- Peel and finely chop carrot, garlic and onion.
- Put onion to cook with a splash of olive oil in a large pan for 5 minutes.
- Add mince to pan and keep stirring every now and then.
- Once mince is cooked add stock and water.
- Add all spices, salt, pepper and garlic to the pan.
- Add tinned contents (drain the beans first)
- When soft, take potatoes off the boil, separate from water. Mash with butter and milk.
- ;eave mince mix to simmer for 10-15 more minutes
- Once the water has evaporated a little in the mince mix, add to a large oven proof bowl.
- Put mash on top and use a fork to evenly layer.
- Sprinkle optional cheese on top.
- Place in the oven to cook for a further 20-30 minutes.
- Serve....yum!
Recipe of the Week 8/9/19
Beef and Barley Stew
I used this as a big batch, it lasted a few days and was eaten by the whole family. Tastes delicious.
Ingredients
Carrots
white potato
Sweet potato
Pearl Barley (1/3 packet)
Brocolli
Onion
400g Cubed Beef
Garlic
2 Bay leaves
Rosemary
2 stock cubes
300ml Water (depending on how thick you want your stew)
Method
Fry beef so that the outside
layer is cooked.
Put stock, water and pearl barley into a slow cooker.
Chop all veg (depending on how chunky you want it) Fry the onion with the beef.
Add beef and onion to stock. Boil some water in a pan.
Add the carrots and potatoes to it for 5 minutes, strain and add to the slow cooker as well as the brocolli.
Finely chop the garlic and add to the slow cooker alongside a sprinkle of rosemary and 2 bay leaves.
Leave to cook for 4-5 hours.
Ingredients
Carrots
white potato
Sweet potato
Pearl Barley (1/3 packet)
Brocolli
Onion
400g Cubed Beef
Garlic
2 Bay leaves
Rosemary
2 stock cubes
300ml Water (depending on how thick you want your stew)
Method
Fry beef so that the outside
layer is cooked.
Put stock, water and pearl barley into a slow cooker.
Chop all veg (depending on how chunky you want it) Fry the onion with the beef.
Add beef and onion to stock. Boil some water in a pan.
Add the carrots and potatoes to it for 5 minutes, strain and add to the slow cooker as well as the brocolli.
Finely chop the garlic and add to the slow cooker alongside a sprinkle of rosemary and 2 bay leaves.
Leave to cook for 4-5 hours.
Recipe of the Week 1/9/19
Garlic Chicken Pitta Pockets
Ingredients to make 2:
1 chopped cooked chicken breast
Mayonaise
1 Crushed Garlic clove
3-4 Jalapenos finely chopped (depending on your spice tolerence)
A handful of any greens, finely chopped (lettuce/rocket/spinach)
3 small tomatoes, finely chopped
2 tablespoons lime juice
2 Pittas
Method
Add garlic, greens, lime, jalapenos, tomatoes and mix with a pinch of salt and pepper.
Heat pittas and slice open
Mix chicken, crushed garlic and mayo
Add chicken mix and then salad mix into the pitta
Consume! Yum!
1 chopped cooked chicken breast
Mayonaise
1 Crushed Garlic clove
3-4 Jalapenos finely chopped (depending on your spice tolerence)
A handful of any greens, finely chopped (lettuce/rocket/spinach)
3 small tomatoes, finely chopped
2 tablespoons lime juice
2 Pittas
Method
Add garlic, greens, lime, jalapenos, tomatoes and mix with a pinch of salt and pepper.
Heat pittas and slice open
Mix chicken, crushed garlic and mayo
Add chicken mix and then salad mix into the pitta
Consume! Yum!
