Recipe: Tomato Baked Salmon

 

Nutritional Information (per serving)

  • 778 Calories
  • 64g Carbs
  • 54g Protein
  • 34g Fat

Ingredients

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  • 1 tsp organic butter or coconut oil
  • 1-2 cloves garlic, finely chopped
  • 1⁄2 small red onion, finely chopped
  • 2 vine ripened tomatoes, diced
  • 1/4 pint chicken or vegetable stock
  • 40g bulgur wheat
  • 30g tomato purée
  • salt and pepper
  • 1 x 150g salmon fillet
  • handful fresh coriander, finely chopped
  • wedge lemon to garnish

Directions

  • Preheat oven to 150 ̊C/300 ̊F.
  • In a pan, melt half of the butter / oil over a medium heat. Add the onion and sauté for 3-4 minutes until softened.
  • Add the garlic and sauté for 2-3 minutes, stirring frequently.
  • Add the tomatoes and cook for 5 minutes.
  • Add the stock and bring to a steady simmer. Season with salt and pepper and cook for 5 minutes.
  • Melt the remaining butter / oil in a frying pan over a medium heat. Add the bulgur wheat and gently fry for one minute, stirring frequently.
  • Pour into an ovenproof dish. Add the tomato mixture and stir well.
  • Add the salmon. Cover loosely with tin foil and cook in the oven for 15-25 minutes, until the salmon is cooked throughout.
  • Remove from the oven and stir in the coriander.
  • Serve garnished with a wedge of lemon.

tomatosalmon2

Serves: 1

Preparation Time: 1 hour

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Recipe: Chicken Meatballs

“These meatballs are both tasty and healthy, and are an ideal portable snack or as a meal served with a healthy accompaniment e.g. a salad and sweet potato.”

Nutritional Information (per meatball)

  • 51 Calories
  • 1g Carbs
  • 5g Protein
  • 3g Fat

Ingredients

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  • 350g fresh chicken breast, diced
  • 1 large carrot, grated
  • 2 garlic cloves, finely chopped
  • 100g fresh coconut, grated
  • 1 medium sized egg
  • 2 tsps curry powder
  • 1⁄2 tsp sea salt flakes
  • handful parsley or coriander
  • 10g coconut oil
  • wedges of lemon to serve
  • plain yoghurt to serve (use dairy free yoghurt if preferred)

Directions

  • Put everything except for the coconut oil into a food processor and blend into a smooth paste. Using your hands, form the mixture into 20 meatballs.
  • In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes.
  • Reduce the heat to medium. Roll each meatball over and cook for a further 5 minutes.
  • Serve with lemon wedges and a plain yoghurt dip.

chickenmeatballs2

Makes 20 Meatballs

Preparation Time: 15-20 minutes

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Recipe: Piled-High Protein Breakfast

“This easy-to-make breakfast is perfect for people who often find themselves eating an unhealthy breakfast to save time in a morning. Full of protein and packed with energy, this will quickly become your breakfast of choice!”

Nutritional Information (per serving)

  • 346 Calories
  • 17g Carbs
  • 20g Protein
  • 22g Fat

Ingredients

Piled high protein-richbrek1

  • 2 medium sized eggs
  • 100g fresh spinach
  • 15g plain cashews
  • 8 plum tomatoes, halved
  • 25g pepper (any colour), diced
  • 1 tsp olive oil mixed with 1 tsp balsamic vinegar

Directions

  • Boil the eggs in a pan of lightly salted water for 10 minutes.
  • Meanwhile, steam the spinach gently for 3-4 minutes until wilted.
  • Remove the eggs from the heat, and cool down for one minute with cold water, then peel and slice.
  • Place the spinach in a serving bowl and drizzle over the oil / vinegar.
  • Add the eggs, pepper, tomatoes and cashew nuts.
  • Piled high protein-richbrek2.JPG

Serves: 1

Preparation Time: 20 mins

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Recipe: Chicken Nuggets

“A classic fast food favourite, chicken nuggets are a yummy treat loved by kids and adults alike. Learn how to make your own so you can season them just to your taste and enjoy from the comfort of your own home!”

Nutritional Information (per nugget)

  • 46 Calories
  • 0g Carbs
  • 6g Protein
  • 2g Fat

Ingredients

Chicken nuggets1.jpg

  • 1 tsp coconut flour
  • 15g ground almonds
  • pinch of paprika
  • salt and pepper to season
  • 1 tsp coconut oil
  • 1 medium sized egg
  • 200g fresh chicken breast, diced

Directions

  • Preheat the oven to 180 ̊C/350 ̊F.
  • Mix the flour, almonds, paprika, salt and pepper in a bowl.
  • In a separate bowl whisk the egg.
  • Take a piece of chicken and dip it in the egg, coating it evenly, and then dip it in the flour mixture and roll until covered.
  • Repeat this step with all of the chicken.
  • Melt the oil in a non stick frying pan over a medium/high heat. Add the chicken and cook for 5 minutes, turning regularly until brown all over.
  • Transfer the chicken to an oven tray and cook in the oven for 10-15 minutes until cooked through.

chicken nuggets2

Makes 10 nuggets

Preparation time: 20 – 25 minutes

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Recipe: Iced Latte Protein Smoothie

“Ever want the kind of protein smoothie that tastes as good as the ones you get at the gym, but without the cost?  Try this one and you’ll probably never want to buy one again!”

Nutritional Information (per serving)

  • 218 Calories
  • 25g Carbs
  • 25g Protein
  • 2g Fat

Ingredients

Iced latte smoothie1

  • 1 small banana
  • 7-10 coffee ice cubes (made with strong caffeinated or decaffeinated coffee)
  • 2 tbsps vanilla flavour whey or rice protein powder
  • 150ml cold fresh water

Directions

  • Place all of the ingredients in a blender and blend until smooth.
  • Add a little more water if required, to achieve the desired consistency.
  • Enjoy!

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Serves 1

Preparation Time: 10 minutes

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