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Scrambled Eggs, Feta, Avocado, with a Zing
Ingredients
Eggs
Feta
Avocado
Chilli, Tomatoes
Full cream
Method
Whisk eggs with full cream [not the low-fat junk] until consistent, adding salt, and perhaps chilli flakes. Pour into a hot pan, which I like to smear with coconut oil or 'real' butter. Stir consistently, scrambled to your liking. Consider adding finely chopped mint leaves, including stems. Plate eggs, adding diced avocado & feta, and perhaps a dash of olive oil & chopped chilli.
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Italian Bacon Breaky
Ingredients
Bacon; yes, I'm aware there is bacon & there is bacon! Get the best you can.
Basil, leaves aplenty
Olive Oil
Carrots, Long skinny ones
Sun-dried tomatos, in oil
Method
Pan fry carrots in olive oil, sea salt & pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark. Bowl, and throw in bacon strips, tossing some finely sliced mint leaves. Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil. Add pig, peas & carrots. Consider a small sprinkle of feta. Squeeze lemon over the lot.
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Asian Style Eggs
Ingredients
4 Eggs
Spring Onions, x 2
Sesame Seeds, 2 heaped tablespoons
Hoisin Sauce
Chilli's, mixed
Method
While slicing your spring onions & chilli's, lightly toast on medium heat your sesame seeds. Before fry eggs, throw in a dash of olive oil and seas salt. After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions & chilli. I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed].
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Fish-Cakes Asian Style
Ingredients
500g Salmon fillets, skin off, OR, Tinned Red/ Pink Salmon
A stick of lemongrass
Ginger, real is best
Bunch of coriander
Asian jam [chilli] of choice
Method
Peel and finely chop ginger. Remove outer layer of lemongrass, chopping finely along with coriander. Chop super-finely the salmon till it's puree-like. Mix all contents adding sea salt, and perhaps pepper or chilli flakes. Divide into quarters and lay in a medium heat fry pan smeared with olive oil. Flip after 2 minutes, leaving for another 2 minutes.
Add Asian jam [chilli] to fish cakes along with more coriander!
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Peanut Chicken
Ingredients
2 x 150g chicken breast
Peanut butter, the less commercial the better
Garlic, 4-6 cloves
Limes, 1-2
Chilli, couple of red bad boys
Method
Criss-cross cut chicken breast and massage sea salt, pepper and olive oil. Throw onto medium hot fry pan. Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter. Mix in chilli's to your choice and maybe a small dash of olive oil. Turn over the bird, spoon mixture over, and cook through. Add lime zest to chicken and make up a simple side salad.
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Roast Chicken tikka
Ingredients
Spuds, 800gr
Cauliflower, 600gr
Corriander, 30gr
Chicken breast, 1.2 kg
Tikka paste, 2 tpns
Method
Preheat oven to 180', clean cube up the spuds, cauliflower and place on roasting tray - adding a pinch of seas salt & drizzle of olive oil. Massage paste into bird and roast through all into th oven for an hour. Add coriander and serving.
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Chicken, Cashews, Avocado Wrap
Ingredients
500g Chicken Breast
Garlic, 2 cloves
Avocado
Cashews
Wrap
Method
Cut chicken in strips, massage a little sea salt & pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 mins and cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add hommus (the chilli stuff is gold), avocado, and sliced shallots. That's a wrap!
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Nutty Spinach Curry
Ingredients
Salted Cashews, 20 -30g
Baby Spinach, 200g
Onion
Feta cheese, 100g
Rogan Josh paste
Method
Start by frying the cashews on medium heat, shaking the pan regularly. Bash nuts in a pestle and cook finely chopped onion in pan, olive oil, and curry paste. Stir for 8 minutes adding teaspoon of red vineger and diced feta. Finally add the spinach, add dash of sea salt. Plate and toss in the nuts!
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Sirloin Taste Sensation
Ingredients
Sirloin steak, 300g
Garlic, 2 cloves
Egg Plants, 2 big buggers
Cherry tomatos, 300g
Basil, bunch
Method
Air (fork) the egg plant and microwave for 10 minutes, until soft. Slice up the sirloin add sea salt & pepper and cook on med-hot fry pan. Add sliced tomatos & garlic stiring regularly. Add basil leaves and a dash of red vinegar. Plate and drizzle olive oil.
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Hoisin Chicken Salad
Ingredients
Skinless Chicken breasts 2 x 120g
Romaine Lettuce
Cress, punnet
Hoisin sauce, 2 tblspoons
Mango
Method
Flatten the bird, rub with a little olive oil and pinch of sea salt and cook through. Chop up the lettuce into strips, rip the cress to bits, and dice up the mango. Toss it all in a bowl, drizzle Hoisin sauce and the remains of your mango skin, add your bird, and enjoy.
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French Protein Salad
Ingredients
Salmon fillet, 2 x 120g
Black Olives, 5-10
Eggs, 2-3
Green beans, 300g
Greek yoghurt, real stuff, full fat
Method
The French would steam the fish, I'd fry on med heat for 8 mins each side. ENd off the beans, and again, steam would best, but damn it, mic em up (say 2 mins). Bash your olives up and boil your eggs for 6 mins. Break up your fish, quarter your eggs and throw all of it onto a plate. Add your yoghurt to your liking, but don't forget it. Bon appetit!
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Wild Rice Zing
Ingredients
Mixed Wild Rice, 150g
Feta Cheese, 40g
Mixed dried fruit, all the bits, 60-80g
Chard, 200g
Salted cashews
Method
Cook your rice to directions - you now, boil salted water, throw in for say 10 mins, rinse & strain. Finely chop your chard, pull your feta to bits (crumble), bash up your nuts, however, I guess, and toss the lot into a bowl, Mix in your warm rice while drizzling olive oil (lemon infused is pretty jazzy). Enjoy!
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Green Spaghetti
Ingredients
Spaghetti, 150g
Stack of garlic, 4-6 garlic
Parmesan cheese, grab a block
Ricotta cheese, 30g
Spinach, bunch
Method
Cook pasta as per instructions. Tear the stems out of the spinach and add with chopped garlic pan frying for say 7 mins. Get your blender out adding 1 1/2 teaspoons olive oil along with grated parmesan cheese, then add your popeye& garlic. Whip till smooth adding a bit salt & pepper. Drain pasta and return to pan, while adding the green sauce. Plate, squeezing lemon & ricotta, and maybe a little more OO.
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Tuna Pasta
Ingredients
Tuna, in Olive Oil, 220g
Cherry Tomatos, 500g
Oregano, tablespoon
Baby Capers, 2 tspns
Pasta, shells, 300g
Method
Cook pasta to directions. Add capers to med heat pan in olive oil, removing once crispy. Add a little more OO, adding halves tomatoes, oregano, and finally, tuna, straight from the time. Break up the tuna, then add your pasta. Drizzle a tad more OO, seas salt, and chilli flakes.
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Mexican Mash Up
Ingredients
Eggs, 4
Avocado, 1
Lime, 1
Mixed chilli's, real one's
Black beans, 300g
Method
Finely chop chilli's to bravery adding to med heat pan with olive oil. Then toss in your eggs. Toss on the black beans around your eggs, slice up your avo, throwing in on top. Plate, or bowl, drizzle lime, liberally, add some salt and rip in!
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Chicken Stir Fry
Ingredients
Chicken Breast, 2 x 120g
Cashews, salted, 30g
Egg noodles, 150g
Broccolini, 200g
Black Bean sauce, 2 tbls
Method
Roast up the cashews, in Olive Oil. Dice the bird and add to the pan, again, adding a dash more OO. Cook noodles to directions and cook broccolini [Stem is best, microwave if you cant be stuffed]. Bring all together in the pan and add your sauce (2 tablespoons). Mix thoroughly and plate with coriander.
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Roast Cauliflower
Ingredients
Cauliflower, 600-800g
Roast Harissa [jar], 2 tablspoon
Natural Yogurt, 1 big dollup
Pomegranate, 1
Dukkah, jar, 1 tablespoon
Method
Preheat oven to 180. Chop up cauliflower leaving just the heads. Bowl mix harissa, yoghurt and rub over cauliflower - add salt. Add to oven proof pan, add pomegranates and add a little water - roasting for 75 mins. Plate adding dukkah. This is seriously tasty and even worth the time to prepare, sort of!
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Pork & Chickpeas
Ingredients
Pork Fillet, 400g
Chard, 300g
Fennel seeds, 1 teaspoon
Chick peas, 600-700g
Mixed capsicum
Method
Use a large casserole pan on high heat. Cook up sliced up pork in Olive Oil & salt/pepper until cooked through. Remove pig, leaving juices, and add fennel seeds, chopped capsicum and chard. Add chickpeas lower heat to med. Finally, return the pork and mix through. A standard drizzle of OO & dash to Na+, let it sit for a few minutes, then enjoy both the smell & taste.
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Garlic Mushroom Pasta
Ingredients
Pasta, whatever!
Garlic, 2 cloves
Mushrooms, 250g
Parmesan Cheese, 25g
Full-fat cream, repeat, full-fat!
Method
Cook pasta to directions. Med heat pan, butter, salt, garlic, stir up and keep an eye on the mushies. Don't be afraid to add more butter. Add your pasta and cream, two heaps tablespoons and stir up. Bowl & add cheese and a dash of seas salt. How good!
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Fish Curry
Ingredients
Fish fillets of choice
Cherry tomatoes, 500g
Lime pickle, 1 teaspoon
Full coconut milk, 400g
Korma curry paste, 1 tablespoon.
Method
Cook halved tomatoes in olive oil on med heat - sea salt. Add diced fish. Add korma pasta , lime pickle, & coconut milk, stirring. Step up the heat to near boil, and turn off and allow to simmer. Dash of pepper, chilli flakes.
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Thai Chicken
Ingredients
Chicken breast, 300g
Thai green curry paste, 2 tablespoons
Spring Onions, 4
Coriander, 1/2 bunch
Lime, 1
Method
Add chicken to med heat pan smeared with olive oil. Cover liberally with curry paste and cook through - covering on the other side with paste. Finely chop onions & coriander, add chicken, grate lime zest, then cut lime & drench!
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Prawny Soup on Rice
Ingredients
Frozen cooked prawns, 250g
Spring Onions, 8
Basmati rice, 150g
Korma curry paste, 2 tablespoons
Full coconut milk, 400ml
Method
Defrost prawns & cook rice as directions. Pan fry onions in olive oil, adding prawns when cripsy. Immediately add coconut milk followed by curry paste. Finally add rice to pan and stir up, cooking for say 5 mins on med heat. Bowl up adding coriander.
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Cajan Sweet Potatoes
Ingredients
Sweet potatoes, 4
Garlic, 4 cloves
Natural yoghurt ,200ml
Cajan spice, 1 tablespoon
Spring Onions, 4
Method
Preheat oven to 180c. Clean up potatoes and chop into 1 cm rounds. Also, skin garlic leaving clean shiny pieces. Place spuds & garlic on a baking tray [baking paper], smash with sea salt, olive oil & cajun spice. Roast for an hour till soft. Finely chop onions throwing over plated spuds & garlic, finally adding yoghurt to taste. Giddy up!
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Peas, Broad Beans Minty Zing
Ingredients
Fresh Mint, 15g
Lemon, 1
Red Chilli, 1
Frozen peas, 200g
Broad Beans, 200g
Method
Boil peas & beans in salt with mint leaves for 4 minutes (+ salt). Chop chilli and rest or mint (stems). Bowl up peas, grate lemon zest, squeeze the lemon, chuck on red hot ones, and drizzle up deluxe with olive oil, adding sea salt. Pretty easy!
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Meatball Wraps
Ingredients
Minced beef, 400g
Green pesto, 8 teaspoons
Mozzarella ball, 125g
Broccolini, 200g
Lebanese bread
Method
Knead mince with 1/2 pesto & sea salt. Divide into 12 balls and place on non-stick pan on high heat - drizzle OO. Shake pan regularly. Once cooked through add tomatoes , breaking up. Now on low heat add a slice of moz on top of each meatball, allowing heat to melt naturally. Pesto up your heated bread wrap and add your meatballs. Dunk your wrap into a bowl of meatball juice.
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Egg-Fried Rice
Ingredients
Basmati rice, 250g
Spring Onions, 6
Chilli Jam, 2 teaspoons
Eggs, 2
Tofu, 150g
Method
Cook rice as directions. Fry up onions in olive oil for a minute. Add rice mixing with onions pushing rice to side of pan, creating a donut. Throw in your eggs allowing them to fry. Dice up your tofu throwing them on top of the eggs. Mix it all up adding chilli jam. Rip in!
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Watermelon Icey
Ingredients
Watermelon, 2kg
Ginger in syrup, 60g
Limes, 2
Mint, 15g (1/2 bunch)
Natural yoghurt, 8 tablespoons
Method
Chop watermelon into chunks. Finely chop ginger and mint. Throw into a large sealable freezer bag grating lime zest and tossing in the freezer for 8 hours. Remove from freezer throwing into food processor and blitz till icey. Spoon into a glass (wine glass) drizzling a little ginger syrup and generous dollop of yoghurt. Great for post hard, hot workouts.