Home made muesli

Try this as a high protein, kickstart breakfast alternative -

Take a 5lb protein tub and leave about 1 inch of protein powder in the bottom

Add your fav nut and seed mix.  

Shake it all up well and serve with a few scoops of natural yogurt

This is what I put in mine:

oats, sunflower seeds, pumpkin seeds, hep seed, linseed, walnuts, almonds, brazil nuts, pecan nuts, goji berries, cranberries, dried apricots, pitted prunes, pitted dates and some tropical fruit mix.

It takes a bit of smashing up to get the consistency right but boy is it worth the effort - and it is really tasty and a great source of complete proteins, minerals such as zinc, magnesium and iron (to mention just a few) and healthy fats and Omegas.

Remember to chew well - so you may need to wake up a bit earlier :@)

This mix is also perfect for a mid morning snack.

To improve it still further - soak the nuts and seeds overnight to trigger sprouting.  This enhances the mineral and vitamin content and reduces any inhibitors which make the mix difficult to digest.

Healthy buckwheat pancakes
Yay, it's pancake day and I lurv pancakes!  From as young as I can remember my mum used to make batched of them blattered in lemon juice and castor sugar and my first job was as a pancake chef in a local restaurant   Since then, they have been something that I love to cook, love to eat and love to flip!  Its the one food that the wife lets me fling about the kitchen too!

If you are intolerant to Gluten or if you simply fancy something that has all the flavour and texture of a good pancake but is full of complete protein (yes all 8 amino a pancake), then try adding Buckwheat instead of traditional white flour!

  • 100g buckwheat flour
  • 2 free range eggs
  • 250ml semi skimmed milk
  • 125ml water
  • Oil for frying (try rapeseed oil as it has half the saturated fat of Olive Oil, does not go trans fatty at high temperature and it is lovely and light)   

I like to serve mine with a dollop of fresh butter and maple syrup...yum. 

Turkey meatballs

I made these delicious homemade turkey, garlic and sage meatballs - low in fat, high in protein and immune boosting garlic and cold fighting sage.  Tasty and perfect with a helping of fresh linguine a herb salad and a big glass fresh water

Simply blend a slice of wholemeal bread with 2 cloves of garlic, some fresh sage and an onion, a sprinkle of black pepper and some pink salt.  Mix with a 500g of fresh turkey mince and form into small balls.  Brush with a bit of rapeseed oil and pop in the oven at 180 for 20 mins.

Superman bars
Try these pre and post an event in order to give you a slow release energy source as well as a great way of enhancing your mental focus or simply as a great in-between meal snack.
The final result - tasty

I have been making these bars for sometime now as a delicious and healthy alternative to a whey protein bar and as a tasty 'in-between meal' snack.  The nuts, seeds and grains provide a high level of Omegas 3, 6 and 9 whilst the fruits make the bars chewy, sweet and crunchy! Each 60 gm bar contains about 20gms of protein.

I used to make these for Southern Area belt, the British, Commonwealth and WBO Intercontinental Heavyweight boxer Scott Welch to aid his team prior to their fights.  I recall meeting up with Scott before fights and handing the bars over in an in-clandestine manner from the boot of my car!

The dough before rolling - about the size of a small bowling ball!
Anyway, here are the ingredients.  
No cooking necessary as the apricots, when boiled down, make the base which you mix into the ground down ingredients (I prefer to grind 2/3rds of the ingredients down to a powder and then crush the other 1/3rd so that the bars are nice and crunchy).    
300cl apple juice & 300g apricots (boil for base)
 400g sunflower seeds 
 400g pumpkin seeds 
 100g whole almonds 
 100g dried goji berries 
 200g whole brazil nuts 
 300g sunshine mix 
 150g dried cranberries 
 200g walnuts 
 50g quinoa 
 20g alfalfa 
 100g hazelnuts 
 100g Buckwheat 
 100g whole unroasted buckwheat  
 50g golden linseed 
 30g buckwheat flour (for dusting)

rolled out and cut 
 Roll-out and leave to cool.  Finally, coat in buckwheat flower to stop them being too sticky.

Covered in a light dusting of buckwheat flour - about 40 bars
Well, maybe not recipes but some of the foods that we recommend to help with your healthy eating habits.  Usually easy to prepare, tasty and full of goodness.

Hot chicken salad served with seeded warm pitta bread
150gms of good quality protein, Loads of soluble and insoluble fibre and complex, non-starchy carbs!

15 minutes cooking time

You will need:
1 chicken breast - diced (trimmed)
8 baby plum tomatoes - whole but pierced
half a fresh raw beetroot - diced
Handful of sugarsnap peas - whole
Celery stick - sliced
Qtr red pepper - sliced
Handful of pinenuts
Spinach leaves - torn
Rocket leaves - torn
Lettuce leaves - torn
Fresh basil
1 small chilli, stripped and diced
1 clove of freshly crushed garlic
Squeeze of lemon
'Food Doctor' Multi Seed & Cereal Pitta Bread
Olive oil and balsamic vinegar for the dressing

This is what I do:
Warm the basil, chilli and crushed garlic in a little rapeseed oil in a large pan until soft
Sear the chicken for 2 minutes until no pink showing
Add the tomatoes and cover
Cook for 10 minutes turning occasionally to infuse the flavours.
Uncover and cook for a further 2 minutes until the chicken turns golden brown.

Prepare the leaves and mix in the remaining ingredients, leaving the pine nuts for now.

Tip the contents of the pan onto the salad and gently tease into the salad until leaves show sign of wilting.

Douse in olive oil and a small splash of balsamic nnd sprinkle with the pine nuts.

Serve with warm pittas for dipping.

Yum yum!

Pork tenderloin stuffed with spinach, wild rice,apricots and goats cheese.

Stuffed Pork Tenderloin with Spinach, Apricots and Goat Cheese

140 gms of quality protein and full of lovely fibre and the goats cheese is a fab, low fat calcium kick .  Despite what many may think, with modern farming methods a good cut of pork is very low in fat.

35 minutes cooking time

Serve on a bed of spinach for a high protein/ low carb. posh meal!

You will need
1 8-12 ounce pork tenderloin
¼ cup cooked long grain wild rice blend
2 Tbsp. dried apricots, chopped
1 garlic clove, minced
1 Tsp. fresh rosemary, minced
Salt and pepper to taste
¼ cup baby spinach
3 Tbsp. goat cheese
1 Tsp. Dijon mustard
1 Tbsp. olive oil
Preheat oven to 400
Butterfly cut the pork tenderloin length wise.
In a bowl, combine cooked rice, apricots, garlic, and rosemary; salt and pepper to taste.
Place spinach along the centre of the pork, top with goat cheese and wild rice mixture.
Roll the pork tenderloin, ensuring the stuffing is bound in the centre. Using butcher twine, securely tie the stuffed pork. Rub the outside of the roll with Dijon mustard.
Heat olive oil in a cast iron skillet over medium high heat. Place pork roll in skillet and brown lightly, turning until meat is a consistent pinkish brown.
Transfer the skillet to the oven and roast for 20-25 minutes. Remove from oven and let stand an additional 15 minutes.
Remove butchers twine and slice inch wide cross sections. Serve immediately.
Serves 2-3

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