Soy & Wasabi Salmon Skewers

salmon skewers

This is hands down, my favourite recipe. The taste from the soy & wasabi glaze is out of this world. Don’t worry about the wasabi being too hot, when it’s mixed with the soy and cooked, it becomes more of a salty, spicy marinade rather than the mind-blowing wasabi paste you have with sushi. Wasabi paste is available in all supermarkets now, so don’t be shy if you’ve not cooked with it before, it’s nice and easy to find.

This is perfect with my sticky coconut & coriander rice.

Adapted from Dale Pinnock’s ‘Healthy Everyday’

Serves 2

Ingredients:

  • 2 salmon fillets
  • 4 tbsp soy sauce
  • 2 tbsp (or a good squeeze) Wasabi paste
  • 4 spring onions
  • Wooden/metal skewers

Method:

Preheat the oven to 200C/180C fan. Line a baking tray with foil.

Mix the soy sauce and wasabi paste in a medium size bowl and whisk together to form a smooth marinade with no lumps. Set aside.

Remove the skin from the salmon fillets by gently running a sharp knife just underneath the skin, away from your body. Cut the salmon fillets into 5-6 chunks. Stab each chunk with the knife to make a little cut. This allows the marinade to penetrate the salmon so you don’t have to soak it for hours. Add the chunks to the marinade bowl and use your hands to coat the salmon pieces in the japanese sauce. Leave to marinate for 10 mins (or longer, if you have time).

Clean the spring onions and chop the ends off. Slice each onion into 5 sections, each about 4cm long.

Take your skewers and thread the onion and salmon pieces alternately. Place the skewers on the foil-lined baking tray and bake for 20 mins, turning after 10. Be careful of the skewers – they get hot!

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Spice Up Your Rice – Sticky Coconut & Coriander

coconut rice

The second part of my Spice Up Your Rice mini-series, this has become a firm favourite in boosting my clean bulk. Super easy (as ever) but with a richer, creamier taste than standard Basmati and a perfect compliment to Asian style dishes. Cooking the rice in coconut milk does increase the fat content of this rice, but it’s all monounsaturated, meaning your body utilises it for energy quickly, instead of storing it.

Ingredients:

  • Basmati rice (75g per person)
  • 1 can Coconut milk
  • 1 bunch fresh coriander
  • 1 tbsp coconut oil

Method:

Melt the coconut oil in a saucepan over a medium heat. Add the rice grains and coat evenly in the oil. If you’re doing a large portion, you might want to add a bit more oil, so all the rice is coated.

Tip the contents of the coconut milk into a bowl and mix to a smooth consistency. Measure out the same volume as the rice, eg. 75g rice = 75ml coconut milk. Add to the pan, along with the same amount of water. Bring to a strong simmer, whilst stirring; then cover and turn the heat right down to it’s lowest setting. Cook the rice like this for  10-15 mins, stirring regularly to ensure it doesn’t stick to the bottom of the pan. The rice should be slightly sticky and not watery in texture when it’s done – you shouldn’t need to drain it.

Top with fresh chopped coriander and serve.

Let me know if you want a particular rice recipe via twitter or the comment box below!

 

Spice Up Your Rice!

spice up your rice

Apologies to everyone who’s been asking for recipes recently, I moved house this week so blogging kinda went out the window. BUT, as of today, my content will be much more frequent and I’ve got tons of fab recipes to share.

As anyone who follows me on twitter will know, I’m currently doing a clean bulk. My PT has increased my intake of complex carbs by about tenfold and after two weeks, I’m pretty god damn bored of sweet potatoes and rice. So for the past week I’ve been trying to find ways to jazz it up, while keeping it clean.

This is the first part of the INCREDIBLY exciting mini series ‘Spice up your rice’ (I know, try to contain yourselves…) I’ll post 4 ways I’ve started eating rice which helps me on my way to hitting my massive 400g daily carb target, without going insane. For those of you who meal prep, you can still cook a giant batch of plain rice, then portion it up and add the flavouring ingredients afterwards. First up, Spicy tomato rice.

Ingredients:

  • Rice (I used 75-100g wholegrain rice per serving for this)
  • 3-4 tbsp Tomato Puree
  • 2 peppers (I used 1 red, 1 yellow, for sweetness and colour).
  • 4 spring onions
  • 1/2 chilli (optional)

Method:

Cook the rice according to packet instructions. Drain and set aside. Meanwhile, finely chop the peppers and chilli, if using. Slice up the spring onions, but separate the green and white parts.

Heat a large frying pan on a medium heat and add a little oil. Add the white parts of the spring onions and when softened, add the diced peppers. If you like it really hot, add the chilli now too. If not, add it cold at the end. Once the veggies are softened, but still retain their shape, add the tomato puree and rice. Mix everything up well, so the puree colours the rice, and allow the rice to fully heat through. Season with salt and pepper and sprinkle over the green parts of the spring onions for crunch.

This is great with a chicken breast and chipotle sauce if you’re stuck for a decent dinner and need to hit some macros.

Don’t forget to tweet me some pics if you make any of my recipes! Next up…Sticky coconut rice with coriander

 

 

 

 

 

 

 

 

Peanut Butter & Jelly Protein Shake

peanut butter & jelly protein

When you buy giant tubs of whey at a time, you can get so bored of the same flavour, day in, day out. I usually buy vanilla so I can add things to it to stop this happening. My current favourite is this classic American combo. It’s thick, sweet and a delicious change from standard protein shakes. The chia seeds and peanut butter will increase your good fat content too, so this really fills you up.

Note: You definitely need a straw for this, or you may as well just drink a shake and then eat a spoonful of jam afterwards.

Ingredients:

  • 1 tbsp chia seeds
  • Juice 1 lime
  • Big handful of strawberries or raspberries
  • 2 tbsp peanut butter
  • 1 vanilla flavoured whey protein serving (I use 3 scoops CNP Pro-Peptide)
  • 2-300ml semi-skimmed milk/almond milk/whatever milk you want

Method:

Make the jam by blending the berries and lime juice together, then pouring over the chia seeds. Leave for about 10 minutes until it forms a jelly.

Meanwhile, make the protein shake using the whey powder and milk and blend the peanut butter into it. When the chia jelly is ready, pour over the peanut butter shake and add a straw!

What I Eat: Minimal Effort Macro Shopping List

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Sticking to nutritional goals is a massive challenge for most people, from those who compete professionally to those who are battling weight loss. With the amount of effort meal prep and macros can be, it’s no wonder, a full-time job and regular training routine takes up enough time as it is, before you’ve even thought about what you’re eating or feeding the rest of your family.

Unfortunately, when you start training properly, it becomes pretty obvious that the gym does not ‘free’ up calories for you to replace as soon as you get back to the fridge and if you want to reach whatever goal you’ve set yourself, nutrition is of equal importance to your workout, as well as playing a vital role in keeping you motivated and energised.

To make it all a little easier, I have a list that I order online when I’m short of time, can’t be bothered to think, too tired etc etc. It’s like that show Ready, Steady, Cook! Lay it all out, grab things and you’ve got a decent meal with minimal effort. My list comprises mostly of unrefined carbs, healthy fats and protein. These mostly whole ingredients can be made into a variety of easy, nutritionally balanced meals when you’re struggling.

It’s not perfect, as you can see I’m not a massive fan of fruit and dark green veg (oooops), but this is what fits my macros, doesn’t cost the earth and also what I won’t have to kid myself I like and then end up throwing in the bin (KALE).

shopping list

A few(but not all) ideas:

Breakfasts:

  • eggs + spinach + peppers = omelet
  • Total Greek + blueberries + oats + maple syrup
  • oats + blueberries + milk + maple syrup = porridge
  • steak + eggs

Lunches:

  • hot smoked salmon fillet + spinach + quinoa salad
  • avocado + chicken breast + quinoa salad
  • tuna + hard boiled eggs + spinach salad
  • wholewheat pasta + spring onions + tuna salad with creme fraiche mayo
  • baked sweet potato + cottage cheese

Dinners:

Desserts:

  • Total Greek + maple syrup + chocolate + blueberries
  • All the above frozen = frozen yoghurt
  • melted chocolate + almonds/brazils/pecans from mixed nuts
  • avocado + chocolate + maple syrup = rich chocolate mousse
  • chocolate rice cakes + Total Greek + blueberries

 

Most supermarkets allow you to save lists like this online, so you can literally just book a slot and press a button and your food arrives the next day. This is a god send if you’re pushed for time. Or not, I mean who actually wants to spend any time in the supermarket anyway?! To make your own list, check your MyFitnessPal or keep a food diary for 7 days. Work out what you eat the most of and how versatile these ingredients are and then just save it all, with a few options (as above) stuck on the fridge. It will seriously stop post-gym binges, late night take-outs & the hours of beating yourself up that usually follow.

It’s a bit of effort, but saves you a lot along the way..if you try it, tweet me & let me know how you get on x

Chipotle chicken, salsa & corn: Gains in a bag!

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I seem to start nearly every recipe post by banging on about how simple it is; but seriously, a blind monkey could make this one.

The secret is to buy Bart Smokey Chipotle Rub, because the whole recipe uses this massive plastic baking bag which is packaged up really small inside the spice box. Essentially, you just chuck the corn, chicken and spices in the bag and then chop up the salsa ingredients – that is literally IT. You could make it with a different brand and cover it with foil in a baking tray; but for simplicity and ease, just buy the Bart one.

If you haven’t tried chipotle yet, you’re either crazy, or living on the moon. It’s been popping up everywhere over the past year, from street food to Southern American rib & burger joints that are taking over at the moment.  The spice has a really smokey, barbeque flavour which is perfect with meat. You can buy it in rubs, sauces, marinades, jams; all with varying levels of heat. I’ve made chipotle ribs before with a sauce; but didn’t post them because it was so spicy it was inedible!! The rub I bought for this gave the smokey depth you can only achieve with this spice, but just the right amount of heat to enhance the flavour without losing it. If you’re a gym bunny who’s shoveling chicken & rice on the daily, chipotle is a must – it transforms the ordinary into an addictive must-have.

Serves 4 (small plates (1 chicken breast, 1 cob, 1 serving salsa) or 2 large. If you want something more substantial, a baked sweet potato with low fat cottage cheese would go well with this.

Ingredients:

  • 4  British Chicken Breast Fillets
  • 4 whole sweetcorn
  • 27g pack Bart Smokey Chipotle Rub
  • 1 tbsp clear honey

For the salsa:

  • 400g can black eyed beans, drained and rinsed
  • 4 spring onions, sliced
  • 1 red pepper, deseeded and diced
  • 2 tbsp fresh coriander, chopped
  • 2 tbsp extra virgin olive oil
  • Juice of 1 lime

Method:

Put the chicken and sweetcorn in the marinade bag, with the honey and chipotle, tie it and shake it up to coat. Leave it to marinate for about 20 mins while you make the salsa.

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For the salsa, just chop all the ingredients and combine in a bowl with the oil and lime juice.

Preheat the oven to 190C/180C fan and put the bag in a roasting tin to cook for 25 mins. Be really careful opening it, steam burns are nasty! Serve with the salsa!

Tip: This is an ideal BBQ dish, cook as above and finish off on the coals!

Approx Macros: 395kcals, 10.5g fat, 31.2g carbohydrate, 43.8g protein per serving

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Thai salmon burgers with lime & ginger quinoa

salmon burgers

Unfortunately I can’t take credit for this recipe, but I had to post it because its one of my favourites, super nutritious and absolutely packed with protein. The key ingredients, salmon, quinoa and edamame (soy) beans are all rich sources of it and one serving should contain at least 42g. The Thai spices make this fun and tasty to eat, a nice change from chicken & rice…

Adapted from Dale Pinnock’s Healthy Everyday

Serves 4 (or two if you’re hungry)

Approx Macros:

Protein – 42g, Carbs – 50g, Fat – 23g

Ingredients
  • 4 skinless salmon fillets, cubed
  • 2 cloves garlic, finely chopped
  • 2 tbsp Thai green curry paste
  • Juice of 2 limes, plus wedges to serve
  • 2cm pieces of ginger
  • 200g quinoa
  • 150g edamame beans (fresh or frozen)
  • Large bunch fresh coriander, coarsely chopped
  • Splash olive oil, for frying
  • Salt & pepper
Method
  1. Place the salmon, garlic, Thai curry paste and half the lime juice in a food processor, season with salt, and process into a smooth, mince-like texture. If you don’t have a processor or blender, steam the salmon then flake it and mix with the above ingredients.
  2. Remove the mixture, divide in half, and using your hands, form 4 burger patty shapes (or 8 small ones). Set aside in the fridge to firm up slightly. If you’ve pre-cooked the salmon, make sure it’s completely cool before you fridge it. You could freeze the burgers at this point too.
  3. Put the quinoa in a pan with the piece of ginger, cover with boiling water, and simmer for 10-15 minutes, or until just tender (if your edamame beans are frozen, at the same time, boil these for 3-4 minutes in a separate pan until tender) .
  4. Drain the quinoa and stir in the edamame beans, remaining lime juice and coriander. Season with salt & pepper. Stir well and set aside.
  5. Heat a little olive oil in a frying pan, add the salmon burgers, and fry for 5 minutes on each side, or just until solid & warmed through if salmon is pre-cooked.
  6. Place some quinoa on the center of each plate. Place the burger on top and garnish with coriander and lime wedges

Spicy Tuna Burgers

tuna burgers

If you’re a gym rat then you’re likely chugging tuna quicker than John West can catch it. If you’re not then you should be. Tuna is one of the richest sources of protein available and a standard tin gives you about 45g of the stuff. If you’re new to training or nutrition, that’s pretty decent. A high quality whey/casein shake would give you about 55g, so for a natural source, tuna is the one.

Eating a diet high in protein will keep you fuller and more satisfied for longer. On top of that, if you’re looking to build muscle (including ‘toning’, girls, it’s the same thing), protein is the macro nutrient that will help you do that. Lifting breaks down muscle fiber and protein helps rebuild muscle. So, you work in the gym to break down the muscle, you work in the kitchen to build it back bigger. As a high protein diet helps aid recovery, you won’t be as sore the day after a hard session. What’s not to love?!

Well unfortunately, tuna gets boring really quickly. These tuna burgers make it a little more interesting and are simple to make. It’s an adapted recipe from my absolute favourite gym resource LDN Muscle and I’ve just added a bunch of herbs and spices to liven them up a bit.

Serves 2

Ingredients:

+ 2 tins tuna

+ 2 eggs

+ small bunch coriander, roughly chopped

+ 1/2 red onion, roughly chopped

+ 1 red chilli, finely chopped

+ 1/4 tsp cayenne pepper

+ salt to season

Method:

Drain the tuna & put it in a large bowl. Heat a large frying pan on a high heat, with 1-2tbsp oil in. Beat the eggs and add to the tuna bowl, combining. Add everything else and mix well.

Shape the tuna mix into balls (meat ball size) then flatten. Fry in the pan until crispy (about 2 mins per side) serve with salad and wait for the gains!