british military fitness recipe book
Transcription
british military fitness recipe book
F M B d o o F t i F # k o o B e p i c e R At British Military Fitness, we believe healthy living and looking good isn’t a result of a mad diet, it’s about eating well as part of your everyday life. That’s easy to say, we know. But now we’ve made it easy to do with this, the British Military Fitness #FitFoodBMF Recipe Book. In these pages are 24 breakfast, lunch, dinner or snack recipes from the UK’s best fitness and food bloggers. THE british military fitness #fitfoodBMF recipe book THE F M B d o o F t i #F k o o B e p i Rec THE from Hungry? At British Military Fitness, we believe healthy living and looking good isn’t a result of a mad diet, it’s about eating well as part of your everyday life. That’s easy to say, we know. But now we’ve made it easy to do with this, the British Military Fitness Fit Food Recipe Book. In these pages are 24 breakfast, lunch, dinner or snack recipes from the UK’s best fitness and food bloggers. Each one has shared a delicious creation to help you toward your fitness goals and improve your overall wellbeing. Ben Coomber – Nutrition Coach at www.bodytypenutrition.co.uk provides his thoughts on each recipe. What are you waiting or? Dig in and enjoy! contents. Breakfast ENGLISH MUFFINS with chard, scrambled egg & smoked salmon BREAKFAST MUG-CAKE SPICY BAKED EGGS SMASHED AVOCADO FETA ON RYE Lunch 06 APPLE & FETA QUINOA 08 10 12 (tom yum gai) Dinner QUORN BOLOGNESE with ‘courgetti’ CAJUN FISH TACOS with avocado, mango salsa & a grilled corn side-salad THAI-STYLE SWEET CHILLI GLAZED SALMON MOROCCAN-STYLE LAMB with prune & apricot slow-cooked tagine & grilled aubergine & couscous MIXED BEAN CHILLI with baked sweet potato SLOW-COOKED PAPRIKA LAMB & CHICKPEA STEW with pomegranate quinoa BMF PROTEIN BBQ PIZZA CHORIZO AND FETA BAKED EGGS 16 18 THAI HOT & SOUR CHICKEN SOUP 20 MOROCCAN-SPICED TUNA STEAK with roasted vegetable quinoa 22 24 SWEET POTATO COTTAGE PIE SMOKEY TURKEY CHILLI with paprika quinoa 30 SPICED BUTTERNUT SQUASH & CRISPY CHICKPEA SALAD 32 with tahini dressing 34 36 38 40 26 Snacks GLUTEN FREE CRUMBLE DESSERT MEXICAN BEAN SALSA LETTUCE SNACK WRAPS SALTED CARAMEL POPCORN BARS OAT & SEED PANCAKES 42 44 LIME SKYR with blueberries, granola 48 50 52 54 56 58 RAW CHOCOLATE ORANGE MOUSSE #FitFoodBMF 03 Breakfast breakfast. English Muffins With Chard, Scrambled Egg & Smoked Salmon 25 min Cate Bell BLOG cateinthekitchen.co.uk TWITTER INGREDIENTS 1 English muffin, halved 3-4 chard leaves 1 egg, beaten @catekitchen I’m Cate, and I blog about food. I’ve loved cooking ever since I was a little girl and almost everything in my life revolves around food. Breakfast is my favourite meal of the day. For me, having a big dose of protein when I wake up is the way to go; it leaves me feeling super satisfied and ready to take on the day. Leafy greens, eggs and oily fish are a total dream team, and I hope you love the dish I’ve provided as much as I do! 06 Serves 1 #FitFoodBMF 30g Smoked salmon A little oil for frying and a little butter for spreading Salt and pepper to taste METHOD 1 2 3 4 5 6 Separate the chard leaves from the stalks. Set the leaves aside for a moment and chop the stalks into 1cm slices, then fry in a little oil in a non-stick frying pan on a medium heat for 5–7 minutes. Meanwhile, roll up the leaves like cigars and slice finely into lovely green strips. Add the leaves to the stalks and cook for another 5–7 minutes or until the leaves are wilted. Toast and butter your English muffin. Melt some butter in a separate frying pan – or the same one wiped down if you don’t mind letting your chard get a little cold. Add the egg and smoked salmon to the pan and stir until the egg is cooked. Top one muffin half with the chard, the other with the scrambled egg. Now tuck in! Ben Coomber says Oily fish, like salmon, is packed with antiinflammatory omega-3 fats, which nearly everyone’s diet is lacking, so this dish is an excellent way to get more in. Plus, who doesn’t like a muffin?! #FitFoodBMF 07 breakfast. Breakfast Mug-Cake 10 min Nokhuthula Nyoni BLOG crystalcosmicchic.com INGREDIENTS 60g oats 1 banana, mashed 1 egg, beaten 50ml milk TWITTER @NokhuthulaNyoni Hi, I am a petite, 24-year-old food, fitness and personal style blogger currently addicted to cooking, baking and all things fashion. My blog has lots of easy recipes to follow so even if you’re not into cooking I make it simple for you to give it a go. You never know, you might end up loving it just as much I do! 08 Serves 1 #FitFoodBMF Pinch of baking powder METHOD 1 2 3 4 Pour the oats into a medium sized bowl and mix in the beaten egg and mashed banana. Add the milk and mix thoroughly. Place the mixture into a medium sized mug and microwave for 3–4 minutes. Turn it onto a plate and get ready to make your taste buds dance. If you like, you can also serve with things like sliced strawberries and bananas. Ben Coomber says This quick and simple breakfast is carbohydrate packed to aid energy levels. Also, incorporating banana is a great way to re-ignite oats as well as increase nutritional density. #FitFoodBMF 09 breakfast. Spicy Baked Eggs 45 min Stefanie Haigh BLOG stefaniegrace.com INGREDIENTS Rapeseed oil with chilli 1/2 tsp cayenne powder 1/2 tsp chilli flakes Salt and pepper to season TWITTER @stefaniegrace Sometimes, brunch needs to be a little more exciting than just something on toast. After a weekend morning workout, I like to cook up something really wholesome and filling. Inspired by my time living in Spain and Costa Rica, these baked eggs are like huevos rancheros: spicy and satisfying. 010 Serves 2 #FitFoodBMF 1/2 red onion, diced 1 large clove garlic, crushed or grated 1/2 green pepper, sliced 1 can/cup pinto or cannellini beans, cooked and drained 1 can chopped tomatoes 2 large eggs METHOD 1 2 3 4 5 6 Fry the onion and garlic in a little chilli oil and spices. Once browned, add the sliced pepper to the pan. Follow this with the beans and stir quickly. Add the tomatoes to the mix and season with salt and pepper, but watch the salt levels if your beans were canned. Once the mixture is fully heated through, spoon it into small, individual ramekins, leaving a dip in the middle to break an egg into. Break eggs into the ramekins over the mixture and bake in a preheated oven at 180°C for 15–20mins, or until the eggs are cooked. Gently shaking the dish to ensure they are firm is a good guide, as sometimes they look white but are still a little raw underneath. 7 Serve immediately and enjoy! Tip: Add freshly sliced avocado to make it a little more decadent. You can also serve with a little toasted sourdough bread on the side. Ben Coomber says - Cayenne and chili powder are metabolically boosting. Paired with the fact that this is a low maintenance dish packed with protein, it’s a perfect start to the day. #FitFoodBMF 011 breakfast. Smashed Avocado & Feta On Rye 25 min Stephanie Jayne BLOG stephaniejayneblog.com INGREDIENTS Rye bread loaf 80g feta cheese 1 avocado Crushed chilli flakes TWITTER @stephaniejblog Want a totally tasty but healthy breakfast recipe that’s packed full of good fats, potassium, fibre, protein, vitamin A and calcium? This is my absolute favourite morning dish, and it’s so easy to make. It’s also really good for you. It’s a healthy alternative to the usual fatty breakfasts and it’s extremely filling; so will keep you going right up until dinner time. 012 Serves 1 #FitFoodBMF 1 tsp walnut oil METHOD 1 2 3 4 5 6 Whilst your bread is toasting, slice and pit your avocado then mash to your desired consistency either by hand, simply using a potato masher, or blending in a food processor. Slice the rye bread into generous sized portions and lightly toast. Once the avocado is mashed, add 1 tsp of walnut oil and crushed chillies to taste. Give the combined ingredients a good mix. Apply a generous amount to one side of the rye bread slices and crumble your preferred amount of the feta on top. Put the stacked slices of bread under the grill for a minute or so – until the feta has turned a very subtle and pale brown colour on top. Serve up straight away and enjoy a delicious, healthy and nutrient-packed start to your day. Ben Coomber says - As simple breakfasts go, we can’t argue with this one, especially as it packs a big nutritional punch with the healthy monounsaturated fats found in avocados. #FitFoodBMF 013 Lunch lunch. Apple & Feta Quinoa 40 min Jen Collins BLOG paperbeauty.com TWITTER INGREDIENTS 2 handfuls of chopped kale 40g quinoa, uncooked 30g walnuts, chopped @bypaperbeauty I prefer to eat meals which are delicious and do me good, and this recipe does just that. The quinoa and feta are full of protein, the nutrient-dense kale and apple add to your daily vitamin and fibre intake, and the walnuts are packed with healthy fats. The best thing about this recipe is that it gets better if it’s made in advance. You might want to add the apple at the last minute if you’re making it a couple of days ahead, though. 016 Serves 2 #FitFoodBMF 70g feta, crumbled 1 small apple 2 tsp olive oil 1 tsp red wine vinegar METHOD 1 2 Rinse your quinoa well, then add it to a pan along with double its volume in water (around 1/2 cup for this amount of quinoa). Bring the pan to the boil, then reduce the heat, cover and simmer for 15 minutes. Remove from the heat, then allow to stand for another 5 minutes so the quinoa continues to steam. Allow the quinoa to cool. 3 Make the dressing by whisking together the olive oil and red wine vinegar. Drizzle this on the chopped kale, then mix well by crushing the leaves in your hands. Roughly crushing the kale allows the vinegar in the dressing to soften the leaves, making them easier to eat. 4 Chop the walnuts into small pieces, crumble the feta and stir it all together with the cooled quinoa and kale. If you’re going to eat the salad straight away, then chop the apple into small pieces and add that too. If not, sprinkle the apple with lemon juice to stop it changing colour. Ben Coomber says This dish makes great use of apple as it helps cut through the fat content in feta and balances out its saltiness. It also gets the thumbs up in terms of healthy omega-3 fats within walnuts. #FitFoodBMF 017 lunch. Thai Hot & Sour Chicken Soup (tom yum gai) 60 min Lily Frohlich BLOG lilyblogslife.com INGREDIENTS 2 chicken breast fillets 2 lemongrass stalks 1 medium sized ginger root 6 kaffir lime leaves TWITTER @LilyBlogsLife I learnt this recipe in a cooking school in Bangkok, Thailand, in 2013. Thai food is extremely flavoursome and this soup’s classic Thai flavours always remind me fondly of the time I spent there eating incredible street food. This is a great option for a healthy lunch with a spicy kick. Plus, I guarantee that your kitchen will smell amazing after you’ve made it! 018 Serves 4 #FitFoodBMF 1 tbsp fish sauce 1 lime 500ml chicken stock 2 tomatoes Bunch of coriander 4 spring onions 1 tbsp Thai red chilli paste 4 tbsp coconut milk 6 bird’s eye chillies METHOD 1 2 3 4 Chop the lemongrass into 2-inch pieces, cutting off the woody ends, then gently scrape the skin from the ginger with a metal spoon and cut it into coin-sized chunks. Tear the kaffir lime leaves in half, cut the tomato into sixths, squeeze the juice from the lime and set aside for later. Deseed and finely chop all of your bird’s eye chillies. For added spice, leave the seeds in one or two of the chillies. Put the lemongrass, ginger, kaffir lime leaves, chillies and tomatoes into a large pan, along with the chicken stock, and bring to the boil then turn it down to a medium-low heat. 5 Chop the chicken breast into thin strips and fry it in a separate pan on a high heat using low-fat oil until cooked through and light golden brown. Once this is ready, add it to the main pan along with the coconut milk, lime juice, fish sauce and Thai chilli paste. Allow to soup to simmer for another 10 minutes on a medium heat. While it’s on the hob, finely chop the spring onions and roughly chop the coriander, ready to garnish the soup. Ben Coomber says - Antioxidants, phytonutrients, vitamins, minerals, fibre; this dish is packed with it all, along with being protein dense, flavoursome, and different. Perfect as a winter immunity booster! 6 7 Many of the soup’s ingredients are there to add flavour during cooking and will need to be taken out before serving. Some people do like to eat the cooked ginger but others prefer to pick that out, along with the lemongrass and the kaffir lime leaves, which definitely shouldn’t be eaten. Ladle the soup into bowls, top with a handful of coriander and a sprinkle of spring onion. #FitFoodBMF 019 lunch. Moroccan-spiced Tuna Steak With Roasted Vegetable Quinoa 60 min Lucy Farmer BLOG Serves 2 INGREDIENTS FOR THE TUNA 2 fresh tuna steaks (200g each) bellesse.co 10g fresh coriander TWITTER 2 garlic cloves 1/4 tsp each of paprika, @_bellesse My aim is to inform and inspire people to live well and feel good! I can mostly be found making smoothies, chilling in downward dog or doing burpees on Clapham Common with British Military Fitness. For me, 2016’s goals are to complete a diploma in nutrition and run the Brighton Half Marathon. ground cumin, chilli powder 1/2 tbsp lemon juice 70ml extra-virgin olive oil FOR VEGETABLE QUINOA 2 courgettes 2 peppers (one yellow, one orange) 1 large red onion 12 cherry tomatoes 1 tbsp coconut oil (or olive oil) 120g quinoa 1 vegetable stock cube 350ml boiling water METHOD 1 2 3 4 5 #FitFoodBMF While the vegetables are cooking, put the coriander, garlic, spices and lemon juice into a blender and blitz to a puree. Slowly add the olive oil and continue blending until you get a smooth, thick sauce. In a dish, cover the tuna steaks with two thirds of the sauce, cover with cling film and leave to marinate in the fridge for 20 minutes. Dissolve the stock cube in 350ml boiling water. Put the stock and the quinoa in a pan over a low heat and simmer gently for 10 minutes, or until the water has been absorbed and the quinoa is soft. Add more water during cooking if necessary. Stir the roasted vegetables into the cooked quinoa. Set aside with a lid on to keep warm. Heat the oven to 200°C. Chop the courgette into half-inch slices and the peppers and red onion into 2-inch chunks. Melt 1 tbsp coconut oil (or heat 1 tbsp olive oil) in a large roasting tray. Add the chopped vegetables and the whole tomatoes to the tray, season with sea salt and black pepper and roast in the oven for 30–40 minutes, stirring occasionally. 6 020 Ben Coomber says - Using a rich marinade with the fish will add flavour, extra nutrition, and enjoyment to your cooking. Crammed full of protein, carbs and vitamins, this is a perfect meal for all occasions. 7 8 Heat a griddle pan and cook the tuna steaks on a high heat for 60–90 seconds on each side for medium rare. If the steaks are thick, of if you want them well done, cook for up to 4 minutes on each side. Serve the tuna alongside the quinoa and drizzle the remaining sauce on top. #FitFoodBMF 021 lunch. Sweet Potato Cottage Pie 40 min Leanne Morgan Serves 6 INGREDIENTS 1 tbsp sunflower oil 500g extra-lean minced beef 2 carrots, chopped BLOG thedressdiaries.co.uk TWITTER 2–3 sweet potatoes 2 potatoes 75g red lentils @dressdiaries Fitness is becoming a regular feature on my blog, The Dress Diaries and when it comes to cooking, I’m a huge fan of anything that means leftovers. Pies, stews and large dishes that I can have for tea (dinner, if you’re from the South) for the rest of the week are great for a busy lifestyle! A personal favourite is this, a good cottage pie with a sweet potato twist. 1 onion, chopped 1 tbsp milk Tip: Don’t worry if you don’t have carrots and lentils, or you don’t have the right amounts, any other vegetables will work, such as peas, sweetcorn, and red onion. METHOD 1 2 3 4 5 6 7 8 9 Dice both kinds of potato and place them in a pan of water, bring to boil. Sweet potato tends to boil much quicker than white potato, so make these pieces bigger than the latter. As the potatoes are cooking, fry the chopped onion and mince in the sunflower oil on a high heat until brown and cooked through. Add the chopped carrots and lentils to the frying pan and simmer for 5–10 minutes – it’ll cook thoroughly in the oven later. Tip your mince and vegetable mixture into a shallow, ovenproof dish. When the potatoes are boiled and soft, drain thoroughly and mash together with the milk. Add the mash topping to the dish, until even and covering all of the mince mixture. Run a fork through in horizontal lines to create a nice, crispy topping. Bake in the oven for 20–30 minutes, until the mash is golden and crispy. 022 #FitFoodBMF Pre-heat your oven to 200°C (180°C fan assisted). Serve and enjoy. Gravy and boiled or steamed green vegetables complement it well. Ben Coomber says - I love this dish, especially as it shows how easily swaps can be made in cooking, as well as how oneingredient foods should be the focus of most of our nutritional intake. #FitFoodBMF 023 lunch. Smokey Turkey Chilli With Paprika Quinoa 60 min Vicki Mellard BLOG vickimellardpt.com INGREDIENTS 500g lean breast turkey mince 1 can kidney beans, drained 1/2 can cannellini beans, drained TWITTER @vicki_mellard91 I’m a personal trainer based in Manchester who also runs a blog filled with all kinds of fitness and lifestyle info. A self-confessed social media addict I’m the person who always takes pictures of their food, has to tweet about the workout they have done and share a motivational quote or two! 024 Serves 6 #FitFoodBMF 1 can chopped tomatoes 100g beetroot, chopped Handful spinach 1 large clove garlic 1 small red onion 1 tbsp tomato puree 5g dark chocolate, grated Smoked paprika, chilli powder and black pepper to taste 2 cups quinoa 4 cups water 1 tsp coconut oil METHOD 1 2 3 4 5 6 Add the turkey mince and a teaspoon of each spice. Stirring occasionally to break the mince up and mix in the spice. Finely chop the garlic and onion and add to a heated pan with the coconut oil, sautéing until soft. As the turkey starts to colour, add the beans, tinned tomatoes and puree. Stir in the vegetables, chocolate and spices, adding a teaspoon in between tastings to help you gauge how much to add. Leave to simmer for 10 minutes and prepare your quinoa. Bring 1 cup of quinoa to the boil in 2 cups of water with a couple of pinches of paprika. Leave to simmer until the quinoa has absorbed roughly all the water. Once everything is cooked you are ready to serve – 1 portion of chilli to about 100g quinoa. Tip: In place of the cannellini beans you can use chickpeas, black-eyed beans, or even bortelli be ans. Also for a lower carb option you could serve with courgetti (shredded courgette) or caulirice (grated cauliflower) in place of the quinoa. Ben Coomber says - This turkey chilli is a great example of how low calorie food can still be super tasty. Using turkey over beef can quite often save you 150-250 calories or more per serving – perfect for weight-loss! #FitFoodBMF 025 lunch. Butternut Squash & Crispy Chickpea Salad With Tahini Dressing 60 min Anna Eastick BLOG heartandbowl.co.uk Serves 2 INGREDIENTS FOR THE SALAD 1 medium sized butternut squash, peeled, deseeded and cut into bitesize chunks TWITTER @heart_bowl My aim is to create wholesome, unrefined and healthy free-from recipes that can be enjoyed by all. My intolerances encouraged me to lead a clean lifestyle, and gave me a completely fresh outlook to food. Heart + Bowl has become a great way for me to experiment in the kitchen, and to share my latest recipes with others. 1 can of chickpeas (400g) rinsed, drained and patted dry 2 tbsp olive oil 3 tbsp ground cumin 3 tbsp dried oregano 1 tsp sea salt 100g spinach leaves FOR THE DRESSING 2 garlic cloves, roughly chopped Pinch of sea salt 3 tbsp tahini 1 tbsp olive oil Juice of 1/2 lemon 1 tbsp runny honey (optional) 1–2 tbsp cold water, if needed 026 #FitFoodBMF METHOD 1 2 3 4 Preheat the oven to 200°C and line a baking tray with baking paper. Arrange the chickpeas on the lined baking tray and drizzle with 1 tbsp olive oil. On a separate baking tray, arrange the prepared butternut squash and trickle the remaining 1 tbsp olive oil on top. Combine the cumin, oregano and sea salt in a small bowl. Divide the spice mixture in two, and sprinkle half over the chickpeas, and half over the butternut squash. 5 Bake for 20 minutes, then remove from the oven to toss the chickpeas and butternut squash. This will ensure even cooking. Return to the oven and cook for 10–15 minutes more, or until the butternut squash is tender, and chickpeas are firm and crispy. In the meantime, grind garlic and sea salt into a paste using a pestle and mortar, or the back of a spoon in a bowl. Combine the paste with the tahini, lemon juice, olive oil and honey in a small bowl, thinning with the cold water if needed, 1 tbsp at a time, until pourable. Taste then adjust the seasonings as required Ben Coomber says - Butternut squash is a good addition to a dish as it’s got the texture and feel of a starchy vegetable, but without the same high calorie density. Great for staying full as well as losing weight. 6 Once the butternut squash and chickpeas have finished roasting, let them rest for a few minutes. To serve, divide spinach between serving dishes and top with butternut squash and chickpeas. Drizzle generously with tahini dressing. Enjoy! Tip: This is best when fresh, though leftovers will keep refrigerated for 2–3 days. Also, vegans can omit the honey or substitute it with maple syrup. #FitFoodBMF 027 Dinner dinner. Quorn Bolognese With 'Courgetti' 60 min Amanda Bootes BLOG amandabootes.co.uk TWITTER @amandabootes I was trained as a chef for four years, and then a pastry chef for six months after. I love cooking, and the excitement it brings to people, as well as experimenting with flavours and textures. For me, this recipe’s about showing people how to cook healthy, tasty and good for you meals that will still excite all the family. Serves 2 INGREDIENTS 1 medium to large courgette 1 tsp butter 1/2 pack of Quorn mince (or beef mince) 1/2 bell pepper Handful of baby tomatoes Handful of baby corn 1 can tinned tomatoes 1 tbsp frying oil (e.g. olive oil) Salt, pepper and mixed herbs METHOD 1 2 3 4 5 6 7 #FitFoodBMF To make the ‘courgetti’, chop off both ends of the courgette and use a potato peeler to slice thin strips from one end to other so they resemble ribbons. You can turn the courgette and use a different edge once it gets too thick. Once sliced, pile a few ribbons of courgette on top of each other and, using a small knife, cut thin strips from one end to the other until you have your spaghetti-looking courgetti. 030 Place in a small saucepan with the teaspoon of butter and leave on the side to heat up later. For the bolognese, chop the vegetables and add to a heated frying pan with the mince and oil. Cook for around 5–6 mins, stirring occasionally to stop any sticking. Add the tinned tomatoes, a splash of water, plus salt, pepper and mixed herbs to taste, then simmer for a further 4–5 minutes. While your bolognese is simmering, place the courgetti saucepan over a low-medium heat and stir to allow the butter to melt and coat the courgetti. When the courgette has softened, add a touch of salt and pepper and serve, laying the bolognese on top. Enjoy! Ben Coomber says - This recipe shows exactly how you can swap ingredients and get exactly what you need for your individual requirements. Plus it looks tasty, bolognese is always a winner! #FitFoodBMF 031 dinner. Cajun Fish Tacos With Avocado & Mango Salsa & Corn Salad 60 min Georgina Spenceley BLOG fitcetera.co.uk TWITTER Serves 2 INGREDIENTS FOR THE TACOS 4 small corn tortillas 1 tbsp frying oil (e.g. sunflower, coconut) 2 white fish fillets (e.g. cod, tilapia, haddock) @fitcetera I believe in a balanced approach to food. No fads, no elimination, just moderation and learning to give your body what it needs, when it needs it. I love Cajun and Mexican dishes — so comforting but they’re often carb heavy and laden with fat. So for a quick but flavoursome mid-week meal that feels like a Cajun treat I turn to these fish tacos. 1 tsp cumin 1 tsp paprika 1/4–1/2 tsp cayenne pepper 1/2 tsp oregano 1 clove garlic, crushed Watercress and fat-free natural yoghurt to serve (optional) FOR THE SALSA 1 mango 1 avocado Lemon juice FOR THE SIDE SALAD 2 ears of corn 1 small red onion Handful of fresh coriander 032 #FitFoodBMF METHOD 1 2 3 4 5 6 7 8 Pre-heat the oven to 150°C and the grill to a medium heat. Grill the corn ears for 10-15 minutes, turning occasionally. Meanwhile, peel and c–be the mango and avocado, then squeeze a little lemon juice over to stop them going brown. Dice and chop the onion and coriander and mix together in a bowl. Heat the corn tortillas in the microwave until pliable, then stuff into the holes of a muffin tray to form a cone. Pop in the oven to set them for 5–10 minutes. Mix the dried spices and herbs with the garlic to make a rub, then coat both sides of the fish. Add a little oil to a griddle pan on a medium heat, then fry the fish for 2–3 minutes on each side – or longer if you have thicker fillets. When corn is cooked through, remove it from the grill, strip the kernels off with a knife then add to the onion and coriander mix. To serve, lay a small handful of watercress (if using) in the bottom of each tortilla shell, top with a spoonful of the salsa and break the fish up on top. Serve with the corn side salad and an optional dollop of yoghurt. Enjoy! Ben Coomber says - This recipe is AWESOME as it is packed with so many healthy ingredients - fish containing omega-3, avocado which is loaded with healthy fats, and finally, plenty of vitamin-rich vegetables. #FitFoodBMF 033 dinner. Thai-Style Sweet Chilli Glazed Salmon 60 min Lucy Serves 2 INGREDIENTS BLOG lucylovestoeat.com 2 salmon fillets 3 tsp sweet chilli sauce 4 tsp fish sauce TWITTER @Lucylovestoeat I cooked my first meal from the tender age of 11, and my cooking style is a reflection of my dad’s traditional Chinese cooking. For a healthy weekday dinner when I want something fast, I like to make up this sauce consisting of just three condiments: Thai sweet chilli sauce, fish sauce and rice vinegar. 2 tsp rice vinegar 1 tsp oil 2 tbsp water METHOD 1 2 3 4 #FitFoodBMF Pour the sauce over the salmon fillets and rub so the fish is well marinated. Heat the oil in a non-stick frying pan on a high heat. Take the salmon from the bowl, shake off the excess marinade, and put it in the pan skin-side down. Don’t throw away the marinade as we will need this later to make a glaze. As soon as the salmon is added to the ` pan, turn the heat down to low and cover the pan with a lid. Slow fry for 5 minutes on one side then carefully flip it over and cook for a further 2 minutes. Push the salmon over to one side of the pan, add the left over marinade into the centre of the pan with 2 tablespoons of water and turn the heat on high. The marinade will bubble away and turn into a sticky glaze. Bring the salmon back to the middle of the pan and coat well with the glaze. 6 7 8 Rinse the salmon and put it in a large bowl ready for the marinade. Excess water is fine so there is no need to pat dry. Combine the chilli sauce, fish sauce and rice vinegar together in a bowl and mix well. 034 Take off the heat and serve with boiled veg or salad of your choice. Rice is optional. Ben Coomber says Making healthy food interesting doesn’t have to contain hundreds of ingredients; sometimes the simplest of dishes can be the healthiest and most flavour packed. This is an example of just that! #FitFoodBMF 035 dinner. Moroccan Lamb, Prune & Apricot Tagine With Aubergine & couscous 60 min Bonnie Hatcher BLOG somethingilike.com INGREDIENTS FOR THE LAMB FOR THE AUBERGINE FOR THE COUSCOUS 900g lamb, any cut 2 medium-large aubergines, peeled 2 cups couscous 50ml extra-virgin olive oil, plus 1 can chickpeas 1 cup dates 1 cup dried apricots, halved TWITTER @BonnieHatcher I‘m a London-based lifestyle blogger with an interest in food, travel and sport. Since returning from Morocco at the end of last year I’ve been desperate to slow-cook some lamb – Moroccan style. This recipe takes just minutes to prepare (the slow cooker does all the hard work) and has always been a hit for me amongst friends. 036 Serves 4 #FitFoodBMF 1 white onion, chopped 2 carrots, chopped 2 cloves garlic, chopped 1 teaspoon salt 1 heaped tbsp cornflour (mixed in 1/2 cup water) 2 tsp ground cinnamon 1 tsp ground ginger 1 tsp ground coriander 1 tsp ground cumin 1 tsp ground turmeric 1 tbsp for frying 2 cups hot chicken stock 2 cloves garlic, chopped finely 3 small garlic cloves, finely chopped 1 ‘glug’ of olive oil 1 tbsp finely chopped fresh ginger 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp ground cumin 1 tsp ground cinnamon 4 tbsp runny honey 2 tsp tomato paste 2 tsp smoked paprika Yoghurt and parsley or coriander to serve 2 tbsp lemon juice 1 tsp sea salt 300ml hot lamb stock 1 tbsp runny honey METHOD 1 As all this will take a day of cooking, preparation should ideally begin the night before: chopping all your ingredients, and storing them separately, covered in cling film, in the fridge. 2 In the morning, put all the lamb recipe ingredients into a slow cooker, turn it to a low heat, pop on the lid and leave for around nine hours throughout the day. Ben Coomber says - Using a diverse mix of ingredients, this dish is essential to anyone that is active as it is packed full of micronutrients, antioxidants and protein. Also, a great one to batch-produce for later! 3 4 In the evening, cut up your aubergines by halving them through the middle and slice each into 8 chunks. Add them to a well-oiled roasting tin and bake in the oven at 180°C for 45 minutes. Pop all the remaining aubergine recipe ingredients in a pan over a medium heat and fry off ready for the aubergines when they have finished roasting. 5 To cook the couscous, place it in a large bowl and pour in the hot stock. Cover with a tea cloth and leave for 5 minutes, then add the chopped garlic and remaining ingredients and stir through. To serve, plate the couscous and top with the meat straight from the slow cooker and a sprinkle of chopped parsley or coriander. Add the aubergine and a bowl of yoghurt and you’re ready to go. 6 #FitFoodBMF 037 dinner. Mixed Bean Chilli With Baked Sweet Potato 60 min Ruth Fishwick BLOG ruthfishwick1.wordpress. com @Ruth_Fishwick88 I’m all about healthy meals that are packed with flavour and don’t require hours spent slaving away in the kitchen – and my mixed bean chilli topped sweet potato recipe is exactly that! This recipe combines a handful of store cupboard essentials with fresh veggies and salad thrown in for good measure to create a tasty evening meal for two. 038 Serves 4 #FitFoodBMF METHOD INGREDIENTS 400g extra lean beef mince (or turkey) 1 red pepper 2 garlic cloves 1 red onion TWITTER 1 packet of passata 1 can mixed beans 1 can sweetcorn Chilli powder 2 handfuls of baby salad leaves 1/4 block of feta cheese Handful of cherry tomatoes 1/4 cucumber, sliced 1 avocado, sliced 2 sweet potatoes 1 tbsp frying oil (e.g.sunflower, coconut) Salt and pepper to season 1 2 3 4 5 6 7 Heat a large frying pan and gently brown the onions and garlic in the oil (such as avocado, coconut or sunflower). Chop your veggies and dice the red onion, garlic cloves and red pepper. Add the mince to the pan and cook on a low heat until brown. While your meat is simmering, slice the sweet potatoes in half and pop in the microwave for 7 minutes to soften, or heat them in the oven if you love your potatoes crispy. Add the red peppers and passata to the frying pan. Don't be afraid to add more oil if necessary. Add the beans and sweetcorn to the pan and chilli powder to taste. Plate the potatoes, top with your chilli mix and add your salad, feta cheese and avocado on the side. Serve and enjoy! Ben Coomber says This meal is bursting with nutrients, protein and carbs, and, best of all, is very filling! The protein and fibre content will keep hunger pangs at bay, so no need for snacking! #FitFoodBMF 039 dinner. Slow-Cooked Paprika Lamb Stew With Pomegranate Quinoa 60 min Katie Franklin BLOG frankiesweekend.com TWITTER @Katie__Franklin Part of my personal exercise regime sees me training outside three times a week. When it gets to the winter, I look forward to warm, comforting food when I get home. This dish is perfect for those days. It’s also nutritionally sound: a perfect blend of proteins, complex carbohydrates and fats, as well as vitamins from the vegetables Serves 4 INGREDIENTS 400g lamb shoulder 1 can chickpeas, drained and rinsed 1 1/2 can chopped tomatoes 2 celery sticks, chopped 4 carrots, chopped 1 sprig fresh rosemary (or 1 tsp dried) 2 tbsp hot paprika 1 tbsp cumin 3 garlic gloves, chopped 1 onion, diced Salt and pepper to season 100g quinoa Seeds from one large pomegranate 100g Greek yoghurt 4 handfuls of spinach METHOD 1 If using a large pan, put on a low heat and keep an eye on it, as it needs to simmers for around 8 hours. If using a slow cooker, you can leave it and crack on with your day. 2 3 4 5 6 7 8 Dice the lamb, removing most of the excess fat, and place it in the slow cooker with the carrots and celery too. #FitFoodBMF Place your chopped tomatoes and chickpeas in the slow cooker, followed by the onion and garlic. 040 Add in the rosemary, cumin, paprika and salt and pepper, and mix to ensure the sauce coats everything. Pop the lid on and cook on low for around 8 hours. Once you’re 20 minutes off eating, place your quinoa in a pan with twice its volume of boiling water and a pinch of salt, and cook until the water has absorbed. Rinse in a sieve with hot water. Whilst the quinoa is cooking, chop your pomegranate in half and scoop out the seeds and mix into your quinoa. Serve with 25g Greek yoghurt per person on the side, and a generous handful of spinach. Ben Coomber says From a recovery point of view this meal ticks all the boxes, as it is packed full of protein, carbs and flavour. Not only that, but you can also batch-produce and save for later. Win-win! #FitFoodBMF 041 dinner. Protein BBQ PIZZA 25 min Stephen Box BLOG INGREDIENTS FOR THE BASE 160g oats bodytypenutrition.co.uk 160g quinoa flour 40g rice protein TWITTER @stephenbox I’m an international fitness model, competitive bodybuilder and nutrition coach. I am also a competition prep coach and physique consultant, helping people achieve their goals, change their body composition in a healthy, scientific and realistic time frame. 400g egg whites 5g stevia Dash of water FOR THE SAUCE 120g tomato puree 126g Stubbs BBQ sauce 5g stevia FOR THE TOPPING 8 bacon medallions 120g red onion 150g chicken breast 50g rocket 120g cheddar 042 Serves 4 #FitFoodBMF METHOD 1 2 3 4 5 6 To make the sauce, blend all of the sauce ingredients together and spread evenly over each base. To make the four bases divide the mix into 4 and blend separately, this way you get 4 evenly sized protein bases. Cook toppings separately while making the bases and sauce. This saves cooking time and ensures you don’t over cook the base and cheese. Add the chopped toppings to the pizzas, making sure you evenly distribute over all 4, then add the cheese. Place in the over at 180°C for 8-12 minutes. Just enough for the cheese to melt and brown. Then simply slice, serve and enjoy! Ben Coomber says This meal is bursting with nutrients, protein and carbs, and, best of all, is very filling! The protein and fibre content will keep hunger pangs at bay, so no need for snacking! #FitFoodBMF 043 dinner. Chorizo and Feta Baked Eggs 30 min Tess Agnew BLOG thefitbits.com INGREDIENTS 2 eggs Generous handful of spinach 2 mushrooms TWITTER 40g (2cm) chunk of feta @FitBits 30g (3cm) chunk of chorizo I’m Tess, a pint-sized fitness blogger obsessed with all things active. I believe the key to staying fit and healthy is finding something you love. My blog, thefitbits.com, is a warts-and-all account of my fitness adventures as the Sussex ambassador for the Sport England ‘This Girl Can’ campaign, and the healthy and wholesome grub I eat to fuel those antics. I chose this recipe because it’s a delicious but nutritious start to the day if you’ve got a bit of time, and it also makes a great quick and healthy dinner if you’re in a rush. 044 Serves 1 #FitFoodBMF 1 spring onion Splash of passata Black pepper to season METHOD 1 2 3 4 5 6 7 Place half of the spinach in the bottom of a small ovenproof dish and layer the mushrooms along with half of the chorizo and spring onions on top. Pre-heat your oven to 200°C and chop the mushrooms, feta, chorizo and spring onion. Cover with your preferred amount of passata – the more you use the runnier the dish will be. Make two dips in the ingredients in the dish and crack your eggs into them. Add the remaining chorizo, spring onion and season with black pepper and put the rest of the spinach on top. Chuck it in the oven for 10–15 minutes, or until the egg whites are cooked. If you like your yolks runny, check after 10 minutes. Then just plate up and enjoy! Ben Coomber says - Full of nutrients and protein, this is a perfect meal postexercise. This recipe is straightforward and also is easy to adjust if you are cooking for more than just yourself. #FitFoodBMF 045 Snacks snacks. Gluten-Free Crumble Dessert 40 min Katie Bucknell BLOG katiebucknell.com FOR THE TOPPING 100g gluten-free plain flour 100g gluten-free oats 125g butter @OhKKatie 75g soft light brown caster I was diagnosed a coeliac six years ago, meaning I have no choice but to eat entirely gluten free. Since then, my passion for baking and cooking has grown. One of my favourite desserts is a crumble. Warming, easy to make and so delicious, this recipe goes down a treat with family and friends. #FitFoodBMF METHOD INGREDIENTS 50g ground almonds TWITTER 048 Serves 6 sugar FOR THE FILLING 1 punnet blackberries 6 cooking apples (approx.) 5 tbsp water 2 pieces stem ginger in syrup 1 2 3 4 5 Preheat the oven to 180°C (fan 160°C). Peel and chop the apples before placing them evenly across the base of a high-sided ovenproof dish, alongside the blackberries. Chop the stem ginger and place in the base with the fruit, before adding the water over the top. I like to add a little syrup from the ginger over the fruit too for additional flavour. Mix the flour, oats, almonds and sugar in a separate bowl. Cut the butter into small chunks and add it into the mix, using your fingertips to form a breadcrumb-like mixture. Distribute the topping over the fruit. Do not pack it down tight, just let it sit over the top as this will form a better crumb. Bake in the oven for around an hour. Serve and enjoy. Ben Coomber says - This gluten-free recipe has many nutritional qualities as it is comprised of single-ingredient foods. Fruit is antioxidant rich, oats are packed with fibre, and almonds are rich in healthy fats. #FitFoodBMF 049 snacks. Mexican Bean Salsa Lettuce Snack Wraps 60 min Laura Chambers BLOG lovedbylaura.com Serves 8 INGREDIENTS FOR THE BEAN SALSA 1 can chopped tomatoes 1 can red kidney beans 1/4 red onion TWITTER @lovedbylaurac When not in the kitchen trying out new recipes I’ll likely be somewhere on a train between Peterborough, Cambridge and London – or taking pictures of food! Kidney beans give this snack a filling protein punch whilst the zesty lime and Mexican spices make this interesting. Lettuce is used instead of tortilla wraps to keep things light but be warned: these are messy to eat so keep some napkins handy. 1 yellow pepper 1 lime 3 tsp olive oil Salt and pepper 1 lettuce 1 tsp Mexican spice mix (see below or use a packet fajita mix) FOR THE MEXICAN SPICE MIX 2 tsp paprika 1 1/2 tsp cumin 1 tsp chilli powder 1 tsp onion powder 1 tsp garlic powder 1/2 tsp chilli flakes 1/2 tsp dried oregano 1/2 tsp salt 1/2 tsp pepper Pinch cinnamon 050 Pinch ground cloves #FitFoodBMF METHOD 1 2 3 4 5 6 7 8 9 Heat 1 tsp olive oil in a saucepan on medium heat, then add 3/4 of the peppers and cook for 4 minutes. Add the tinned tomatoes, 1 tsp of the Mexican spice mix and a pinch of salt and pepper, then stir in 1/2 tsp sugar to bring out the natural sweetness of the tomatoes. Leave the mixture to cook for a few minutes whilst you drain and rinse the kidney beans before adding 3/4 to the tomato sauce. Cook for 10 minutes until the water has evaporated and a thick chunky salsa is left. Stir in 3/5 of the coriander and remove the salsa from the heat. In a separate bowl, mix the remaining pepper, kidney beans and red onion. Then cut the lime into four wedges and queeze the juice of one into the mixture, before stirring in 2 tsp olive oil. Add 1/5 coriander and season with salt and pepper. Separate your lettuce leaves and carefully spoon in your salsa mix, taking care not to overfill them. Dice the pepper and red onion and chop the coriander. Finally, top with a little of the red onion mixture and garnish with remaining coriander. Ben Coomber says Mexican cooking uses spicy and sour flavours to balance what can often be bland foods, such as chicken and beans. This dish, as a result, is nutritionally balanced as well as bursting with flavour. #FitFoodBMF 051 snacks. Salted Caramel Popcorn Bars 60 min Molly Buszard BLOG mollybhealthy.com Serves 4 INGREDIENTS FOR THE BEAN SALSA 1/3 cup coconut sugar 1/3 cup maple syrup/coconut syrup/honey TWITTER @mollybhealthy I started eating, making and baking healthy food when I was diagnosed with rheumatoid arthritis. My lifestyle and diet has helped in healing my disease, so I wanted to find a way to help others do the same. These bars are dairy and gluten free, and are a great homemade treat without having all the nasty preservatives, refined sugars and low quality vegetable oils of packaged snacks. 3 tbsp coconut oil 2 tbsp peanut butter (or tahini) 1 tbsp dairy-free milk 4 cups of popcorn (homemade or low-sugar store-bought) Large pinch of salt FOR THE CHOCOLATE DRIZZLE (optional) 2 tbsp coconut oil 2 tbsp raw cacao powder METHOD 1 2 3 4 5 6 7 8 9 #FitFoodBMF To make the caramel, add the coconut sugar, syrup, salt and coconut oil to a saucepan and stir on a low heat until the mixture starts to bubble. Take off the heat and add your peanut butter and milk to the mixture and stir together. Pour your popcorn into the mixture – making sure it’s coated in the caramel sauce. Line a tray or container with baking paper and pour the popcorn mixture in. Pack the mixture tightly – it needs to stick together so the bars hold their shape. Sprinkle with salt and pop into the fridge. For the optional chocolate drizzle, heat the oil and stir in the cacao powder. When combined, set aside – the longer you leave it, the thicker it will become. Bring the popcorn bars out of the fridge and drizzle the chocolate over the top and place them back in the fridge so the chocolate can harden. 052 Once your mixture has set, you can then cut into bars or small bites. Enjoy! Ben Coomber says - This could be a great alternative to other carbohydrate-dense foods you might eat after exercise. Be sure to add this to something that is protein rich to nourish your body and aid recovery. #FitFoodBMF 053 snacks. Oat & Seed Pancakes 40 min Jenny Tschiesche BLOG lunchboxdoctor.com INGREDIENTS 15g linseeds 40g sunflower seeds 60g oats Pinch of salt TWITTER @LunchboxDoctor At 14, I was selected to play hockey for England, where I recognised the importance of food for performance. Much later, after becoming a mother to two children, I also realised it was relevant to behavior and concentration at school. Putting my background in nutrition to good use, I began providing workshops in schools, to sports teams and future Olympians through my work with Sports Aid. 054 Makes 15-18 small pancakes #FitFoodBMF 2 large eggs 200g milk 1 tsp coconut oil or butter Frozen berries, yoghurt and cinnamon to server METHOD 1 2 3 4 5 Grind the seeds, oats and salt in a grinder or food processor until it forms a flour. Add the eggs and milk and blend to a smooth batter. Heat a teaspoon of butter or coconut oil in a frying pan and add the batter one tablespoon at a time. Depending on the size of your pan you should be able to cook several pancakes at one time. Once brown at edges and there’s no liquid in the centre, turn and cook the other side. Serve with the berries, yoghurt and cinnamon. Ben Coomber says - This recipe takes away the refined element of just flour, eggs and milk, and adds an array of beneficial food sources, such as linseeds and sunflower seeds (healthy fats) and eggs (protein). #FitFoodBMF 055 snacks. Lime Skyr With Blueber ries & Granola 60 min Jennie Lindehoff BLOG lifestyledbyjennie.co.uk TWITTER @lifestyledbyj I’m originally from Sweden but I’ve lived in the UK for six years. I love trying new dishes and staying healthy by running regularly. This recipe includes my favourite flavours: there’s the cool Icelandic yoghurt, Skyr, the sweet blueberries that mix so well with the citrus taste of the lime and the mint leaves. A snack isn’t a proper snack without some fibre and what could be better than homemade granola? 056 #FitFoodBMF Serves 4 INGREDIENTS 800g Skyr yoghurt Zest of 1 lime 400g fresh blueberries 100g oatmeal 4 tbsp honey 2 tsp butter Pinch of salt Mint leaves, finely chopped METHOD 1 2 3 4 To make the granola, mix the oatmeal, 3 tbsp of the honey, the butter and salt together with your fingers. Roast in the oven at 170°C for about 10–12 minutes until it is golden brown. Leave to cool. Mix the Skyr with the lime zest and the remaining tablespoon of honey – you can even add a little lime juice for extra flavour. In another bowl, mix the blueberries with the mint. Layer everything in glass bowls or glasses and enjoy as a light snack. Or it can work as a dessert or breakfast. Ben Coomber says The beauty of this recipe isn’t just in its fresh and nourishing flavour, but in the added protein content when using Skyr instead of yogurt. Perfect to aid fitness, performance and recovery. #FitFoodBMF 057 snacks. Raw Chocolate Orange Mousse 60 min Georgi Adolpho BLOG georgiaadolpho.com TWITTER @georgiaadolpho I’m Georgi, a health and lifestyle blogger documenting a realistic approach to health and nutrition. My recipes are based on a CPDaccredited diploma in personal nutrition and a wild passion for living as the healthiest and happiest version of myself. There’s nothing I love more than a chocolate pudding, but now I’ve swapped those for indulgent sugar-free alternatives. 058 #FitFoodBMF Serves 4 INGREDIENTS 2 small/medium avocados 2 bananas 50g raw cacao powder 50g coconut oil 4 tbsp fresh orange juice 2 tbsp almond milk 1 tsbp almond butter 1 tsp vanilla extract Zest of one orange Pinch of salt METHOD 1 2 3 4 In a high-speed blender, mix all the ingredients apart from the orange zest until everything reaches a smooth consistency. Grate the orange zest and fold it through the chocolate mixture with a wooden spoon, keeping some back for decoration. Spoon the mixture into four ramekins or glass dishes and place in the fridge for an hour to set. Once firm, sprinkle with the remaining orange zest and serve immediately. Ben Coomber says It’s not often we can outright say a pudding is healthy, but with this we truly can. Avocado and banana are both bursting with healthy fats, vitamins, minerals and antioxidants. #FitFoodBMF 059