Archive for the Recipes Category

Roast Chicken with Winter Vege’s















1 Free range organic chicken

2-3 sweet potato

2 courgettes

250-500g of green lentils (depending on how much you would like left over for lunches)

1/2 lemon

1/2 red or yellow onion

2 cloves of garlic

Oregano, salt and pepper

1/2 cube organic vege stock (msg free)


Chicken:  Pre heat oven to 180c, place 1/2 lemon, 2 cloves of garlic, 2-3 slices of fresh ginger, and a 1/2 red onion inside chicken cavity.  Season with oregano, salt and pepper. Coat chicken skin with a light amount of olive oil and place in oven for 1 hr 30 minutes.

Lentils:  Rinse lentils and place in saupcepan filled with cold water, add a 1/2 cube of organic vege both (MSG free) and bring to the boil.  Turn down to a simmer for 40 minutes until lentils are al-dente.

Roast vegetables: On separate oven tray put medium sized sweet potato cubes and courgettes sliced into 1cm rounds.  Season with olive oil, salt, pepper and oregano.   Place in oven when the chicken has only 30 minutes left to cook.

This meal is relatively high in Carbs due to the lentils and sweet potato, as carbs are predominantly for muscle fuel, remember to adjust your evening carb intake dependant on how much activity you have done that day.  Replace carbs with green salads.

Serve and enjoy!

Top tip: Use left over chicken to add to bean chilli, or place lentils, sweet potato and chicken in tupperware with salad for a decent lunch the next day.

Pan Grilled Chicken Breast on Rocket & Spinach

Chicken Breast, sautéed onions on rocket















Free range organic chicken breasts x 2

1/2 medium sliced red onion

1-2 cloves garlic

Baby spinach and/or rocket

Salt, pepper and paprika

Olive oil (or coconut oil for a higher smoking point)


Heat pan to medium high heat, add olive oil/coconut oil, add chicken breasts, sear on both sides then add sliced red onions and garlic.  Once onions are wilted, lower  heat to medium low.  Cook chicken breasts for a total of 8 minutes per side or until juices run clear (be careful not to overcook! it makes a big difference to taste).  Serve on a bed of spinach and rocket.

Simple, fast, high protein and tastes great.  Enjoy!

Top Tip: If you cant find organic greenery, soak spinach in a bowl for 10 mins with a capful of cider vinegar to help clean off pesticide residue,  then dry in salad spinner.


Baked Salmon, Asparagus & Broccoli

                          Ingredients: Wild Alaskan Salmon (sainsbury’s) Aspargus Broccoli Spring Onion Ginger Olive oil Lemon or orange juice (freshly squeezed) Salt, pepper & dill   Method:  Salmon: Pre heat oven to 180-200c.  Place salmon on tin foil lined oven tray.  Season with freshly squeezed […]

3 Healthy Breakfast Options

Check out these breakfast options.  All can be prepared in under 10 minutes, and are amazingly healthy plus gluten and diary free. Vegetarian Omelete                           Ingredients: 6 free range organic eggs Salt & Pepper Baby Spinach Asparagus Red Chilli Olive oil/coconut oil   […]

Hearty Bean Chilli

                            Ingredients: 1 bag of black beans or 3 cans of black beans (w/ juice) – Other beans you can use are (pinto, pink or red beans). 1 red or yellow onion, diced 2 red bell peppers (or any colour you prefer), […]

Grilled Seafood Salad

Salt & Pepper Squid w/ Seared Tuna Steak One very delicious and nutritious  high protein meal in 15 minutes Prep time: 5 mins Cook Time:  5-6 mins for squid, 4-5 mins for tuna Serves: 2-3 Ingredients:  Squid & tuna should be just at room temperature before you start cooking, not cold! Squid Tuna (both bought […]

Cabbage Coleslaw

  CABBAGE COLESLAW:  I like this delicious recipe for many reasons, it tastes great, its high in protein, low in carbs and fat  and  ready in 5-10 minutes. Ingredients: -1 (1kg) green cabbage -1 medium onion thinly sliced (optional) -1 small can water chestnuts, coarsely chopped (optional, mainly for texture vs. flavor) -2 TB chopped […]