Recipe: Authentic Curry

“This is a classic recipe for a light, full-flavoured curry that hits the spot just right. Cauliflower is standard in most Indian curries and plays well with the spices used in this recipe. Perfect to impress guests!”

Nutritional Information (per serving)

  • 514 Calories
  • 52g Carbs
  • 54g Protein
  • 10g Fat

Ingredients

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  • 1 tbsp cumin seeds
  • 1 tbsp ghee or coconut oil
  • 5 medium sized onions, diced
  • 5-10 garlic cloves, finely chopped
  • 1-2 inch piece fresh ginger, peeled and finely chopped
  • 5 green chillis, finely chopped
  • 600g fresh chicken breast, diced
  • 2 tbsps ground turmeric
  • 1 tbsp garam masala
  • 1 tbsp meat masala
  • 1 tbsp sea salt flakes
  • 1 x 400g tin chopped tomatoes
  • 50ml cold fresh water
  • 30g per person uncooked basmati rice
  • 30g per person cauliflower, finely chopped
  • handful fresh coriander, finely chopped

Directions

  • In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds.
  • Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft.
  • Stir in the garlic, ginger and chillis. Cook for 1 minute.
  • Add the chicken and cook for 2 minutes, then add the spices and salt. Stir well, coating the meat in the spices.
  • Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
  • Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
  • Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain.
  • Serve garnished with coriander.

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Serves: 2

Preparation Time: 10-20 minutes


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Recipe: Authentic Chicken Curry

“Fancy a curry? Why not try making your own? This is a much healthier alternative to a takeaway and will most probably taste even better.”

Nutritional Information (per serving)

  • 514 calories
  • 52g carbs
  • 54g protein
  • 10g fat

Ingredients

  • 1 tbsp cumin seeds
  • 1 tbsp ghee or coconut oil
  • 5 medium sized onions, diced
  • 5-10 garlic cloves, finely chopped
  • 1-2 inch piece fresh ginger,
  • peeled and finely chopped
  • 5 green chillis, finely chopped
  • 600g fresh chicken breast, diced (or use vegetarian chicken)
  • 2 tbsps ground turmeric
  • 1 tbsp garam masala
  • 1 tbsp meat masala
  • 1 tbsp sea salt flakes
  • 1 x 400g tin chopped tomatoes
  • 50ml cold fresh water
  • 30g per person uncooked basmati rice
  • 30g per person cauliflower, finely chopped
  • handful fresh coriander, finely chopped

Directions

  • In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.
  • Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
  • Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
  • Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain. Serve garnished with coriander.

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Serves: 4

Prep time: 25-30mins

Try it and let us know what you think in the comment below:


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Client of the Month: Rich Mills

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Client of month – Rich Mills!

Rich has lost 5kg this month and a whopping 15kg in the 2month since starting.

He started Personal Training giving 100% in to both his training and his diet.

Rich works a 4 on 4 off pattern shifts with both day and night shifts so it’s hard for him to set a regular routine. He hasn’t let that stop him, he fit’s training around work and manages to fit two PT sessions in a week and yoga sessions at home.

Regarding his food, he’s been tracking his calories using My Fitness Pal, prepping meals when he gets chance and generally making better choices otherwise.

During the time we’ve been training Rich managed to dislocate his knee playing football . Again it hasn’t stopped him.

Rich’s determination is something I admire about him; no matter what stands in his way he still makes it in to every session and we work around the barriers in order to reach his goals.

In the next coming months Rich is looking at adding on group sessions to his routine to add on to the 39cm he’s already lost and I personally am excited to see the results.

Well done Rich!

– Abbie


 

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Recipe: Low Carb Quiche

“Nothing beats a tasty quiche for a midday snack or to compliment a salad. Even better when the quiche is low on carbs but high on flavour! And that is just what we have got for you here…”

Nutritional Information (per serving)

  • 184 Calories
  • 8g Carbs
  • 20g Protein
  • 8g Fat

Ingredients

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  • a small amount of coconut oil or organic butter to grease tin
  • 2 free range eggs
  • 5 egg whites
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt flakes
  • 1/2 tsp onion powder
  • 1/2 tsp Italian seasoning
  • 1/2 small red onion, finely chopped
  • 1/2 green pepper, finely chopped
  • 5 cherry tomatoes, halved
  • 1 green chilli pepper, finely chopped
  • handful spinach leaves, chopped
  • 30g reduced fat grated cheese (optional)

Directions

  • Preheat oven to 180 ̊C/350 ̊F.
  • Grease an ovenproof dish or tin (around 15cm square) with coconut oil / butter.
  • Place all of the ingredients in a large bowl and mix well.
  • Pour the mixture into the dish and bake for 20-25 minutes, until the centre of the quiche is cooked.
  • Serve with salad.

Serves: 2

Preparation Time: 30-35 minutes

lowcarbquiche2

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Recipe: Buttery Eggs

“This quick and simple recipe is perfect to fuel an on-the-go day. Packed with protein, this yummy recipe is great to kick start your morning.”

Nutritional Information (per serving)

  • 283 Calories
  • 12g Carbs
  • 16g Protein
  • 19g Fat

Ingredients

butteryeggs1

  • 2 medium sized eggs
  • 2 organic oatcakes (use gluten free oatcakes if preferred)
  • 5g organic butter or olive oil salt and pepper
  • handful spinach leaves, chopped
  • 5 cherry tomatoes, halved

Directions

  • Boil the eggs in a pan of salted water for 10 minutes.
  • While the eggs are cooking, steam the chopped spinach leaves gently for 4-5 minutes.
  • Cover the eggs in cold water for one minute to cool, then peel.
  • Place the eggs in a bowl and add the butter /oil. Season with salt and pepper and mash thoroughly with a fork.
  • Spread thickly onto the oatcakes. Serve with the spinach and tomatoes.

Serves: 1

Preparation Time: 15 minutes

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