Paprika Chicken with Kale & Chorizo Sweet Potato Mash

Paprika Chicken with Kale & Sweet Potato Mash

Sweet potatoes are a great nutrient dense carbohydrate source for athletes that are a better alternative to white potatoes due to their lower GI.

2 Sweet Potatoes
2″ inch chunk of Chorizo Sausage, diced.
1 large handful of Kale
2 Chicken breasts
1 tablespoon of Paprika
2 teaspoons of Coconut Oil

Serves 2 (or makes 2 meals – box one up for later)

Instructions:

1) Pre-heat the oven to 220 degrees celsius, and put the two teaspoons of coconut oil in an oven dish to melt it.
2) Sprinkle the paprika into the coconut oil and roll the chicken breasts until covered, cooked for 20-25 minutes.
3) Chop the sweet potato and boil until soft (approx 15-20 mins)
4) At the same time boil some water to cook the kale, reducing to a simmer and cooking for approx 7-10 mins and grill or pan fry the chorizo.
5) Mash the sweet potatoes adding 1 tablespoon of butter, then stir in the chorizo and kale.
6) Serve together with the chicken, salt & pepper to taste.

Chicken and avocado salad with Brazil nuts

Chicken and Avocado Salad with Brazil nuts

Serves 2

INGREDIENTS:

2 chicken breasts, cut into strips
1 avocado, peeled and sliced

A handful of Brazil nuts, chopped

2 red chillies, finely chopped

2 cloves garlic, crushed

2 limes, zest and juice

A handful of coriander leaves

4 spring onions, sliced

2 little gem lettuces, washed and shredded

Juice of 1 lemon

Sea salt and black pepper

 

Marinade the chicken strips with the lime zest and juice, chilli, and garlic for half an hour or if you are pushed for time just fry them in a hot pan with just a tablespoon of coconut oil until cooked through.

 

Combine the lettuce, coriander, avocado, spring onions and Brazil nuts in a large bowl, and dress with lemon juice, salt and pepper.

Fillet Steak with Roquefor and Cauliflower Mash

Fillet Steak with Roquefort and Cauliflower Mash

Serves 1

 

Ingredients:

 

1 fillet steak

Tbsp olive oil

Half a cauliflower

Pint of milk

30g Roquefort or other blue cheese

50g rocket

 

Cook the cauliflower in the milk until soft, drain and mash/puree with the cheese, salt and pepper. A hand blender or a food processor gives the best results. Heat a griddle/frying pan, brush the steak with oil and season it. Cook on a high heat to your taste. Serve on the mash with the pan juices and rocket.

Beef Chilli

BEEF CHILLI

Serve on it’s own with a garnish of coriander and avocado or over Cauliflower Rice.

INGREDIENTS:

2–3 slices of uncooked bacon
1 onion, chopped
2 cloves garlic  chopped
500g ground beef
1 tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon paprika
1 ½–2 cups water (or beef broth)
1 400g tin chopped tomatoes with liquid
1 tablespoon apple cider vinegar
1 tablespoon of dutch process cocoa power (e.g. Green & Blacks Organic Cocoa Powder)
1–2 peeled carrots, cut into ½ inch dice or smaller

Optional garnishes: finely chopped avocado, chopped cilantro, grated cheese, sour cream or crème fraîche

COOKING INSTRUCTIONS:

1)      In a large saucepan over medium-low heat, cook bacon a few minutes until slightly brown. Add chopped onion to the pan and stir into bacon. When the onions are semi-translucent, add garlic and stir. Cook a few minutes longer.

2)      Add minced beef to pan and cook over medium-low heat until brown (cooked) throughout and no pink remains.

3)      Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjust temperature up or down a bit as necessary to keep chili simmering)

4)      Add vinegar and stir well, adding additional water if necessary, then simmer uncovered another 20 minutes. Taste and season with sea salt and black pepper, to taste. If more spicy “heat” is desired, add hot pepper sauce to the pot or to individual servings at the table.

Suggestions for leftover chili:

Reheat leftover chili (adding a few tablespoons of water if necessary) in a pan on the stove and serve over hot steamed cauliflower florets.

Boiled Eggs & Asparagus Soldiers

No-one has any excuse to say they don’t have time to cook in the morning once they know this recipe, it’s literally the fastest recipe in our cook book!

Prep time: 1 minute
Cooking time: 5 minutes

Ingredients

2-3 eggs
6 asparagus sticks

Cooking instructions:

1. Boil the water (if you are wanting to do this in super quick time, boil the kettle and add it to the pan)
2. Put in the eggs and asapargus in the same pan and boil for 5 mins.
3. Serve together, add a knob of butter to the asparagus.

Scrambled Egg, Chorizo & Kale

The Chorizo in this recipe really adds something special to this classic breakfast. The kale brings in the all important veg into the first meal of the day to get you towards your minimum of 5 portions per day.

This high protein, low carbohydrate recipe is great to help reduce body fat levels, as it prevents any rise in blood sugar allowing for maximum fat burning through out the day.

Preparation time: 5 mins
Cooking time: 10 mins

Ingredients

3 x Free Range Eggs
1 x Handful of Kale, chopped
1 x Small Chorizo Sausage, chopped
1/2 tsp Coconut Oil
1 tsp of real butter

Cooking instructions

1. Add the kale to a saucepan and bring water to the boil, then simmer for 8-10 mins
2. Add the coconut oil to a pan and cook the Chorizo over a low heat for 4 minutes
3. Beat the eggs and add to a separate saucepan with the teaspoon of butter, cooking over a medium heat for about 5 minutes.
4. Keep stirring the eggs to scramble them and so they don’t stick to the pan.
5. Once the eggs are cooked, put the chorizo on top and serve with the kale.

Breakfast Calzone

A super tasty paleo Breakfast Calzone recipe ideal for stripping down body fat as part of a low carb, high fat, high protein diet.

Preparation time: 5 mins
Cooking time: 8-10 mins
Serves: 1-2

Ingredients

Coconut Oil for the pan
4 eggs
2 heaped tablespoons Tomato Sauce (bought or home-made)
Large handful of spinach
3-4 thin slices of goats cheese
Small handful of fresh basil (or 1 teaspoon dried mixed herbs)
1/2 Red pepper, chopped
5 green olives, halved

Cooking Instructions

1. Heat a teaspoon of coconut oil in a frying pan
2. Whisk the eggs in a bowl and pour into the frying pan
3. Allow the egg to cook for a few minutes until the egg has set but is still a bit runny on top
4. Cover the omelette base in the tomato sauce like a pizza
5. Rip up the spinach leaves, sprinkle them on to the omelette base with the goats cheese and basil
6. Add the red pepper, olives and gently fold the omelette in half, sealing the edges by pressing down with a spatula.
7. Cook for a further 5 minutes to ensure the cheese melts.

Recipe of the week: Courgette & Egg Bake

Courgettes & egg bakeThis dish is great to serve for dinner alongside a salad. It can be made ahead of time and heated up just before eating, although it’s great cold too!

INGREDIENTS:

4 tablespoons butter
1 finely chopped onion
3-4 courgettes, grated
1/2 lb ground Italian sausage or other ground meat (I find sausage meat a pain to source so I buy Heck sausages as they are 97% pork and gluten free, and strip the skins off by running cold water over them then mash them up before cooking)
3 eggs, beaten
Grated Parmigiano-Reggiano cheese

SERVINGS: 4

INSTRUCTIONS:

Preheat oven to 350°F | 190°C | Gas Mark 5

In a pan, melt butter and add onion and courgette.
Sauté until courgette is tender, 5–7 minutes.

Put courgettes in a colander to drain off any excess liquid.
Add sausage to the sauté pan and sauté until just cooked.

Combine the sausage and courgette and season to taste.
Add eggs, mix well, and pour into a baking dish approx. 8 x 8 Grate cheese on top.

Bake uncovered 35–40 minutes.

Serve with a side salad of your choice.

Nutrition X Education Series – Protein

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But which one is right for you? I always get asked what protein should I be taking and the answer is never straight forward but now you can learn more about protein from one of the best in the nutrition business – Prof Don MacLaren – through his education series with Nutrition X

Along with many elite athletes & sports teams, we choose Nutrition X as the supplements are HFL tested and are designed by some of the best nutritionists in the country. On top of that they taste awesome!

A wheat-free option for Pancake Day

COCONUT PANCAKES

 

Enjoy these Pancakes made with coconut flour are just as delicious with a pat of butter and fresh berries as pancakes made with wheat flour.

 

Inspired by a recipe from Mark Sisson’s Primal Blueprint Cookbook, with a few of my own optional extras added in!

 

The ingredients:

 

3 eggs

3 tablespoons melted butter or coconut oil

¼ cup plus 2 tablespoons coconut milk

½ teaspoon honey

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup coconut flour

1 teaspoon baking powder

½ cup or so water

 

 

Optional extras: fruits, berries, flakes of coconut, cinnamon, almond butter, sweet freedom

 

This mixture will make approx 10 small pancakes, with this recipe it’s better to go with smaller diameter pancakes e.g. 3-4 inches as they break up when you go to flip them!

 

INSTRUCTIONS:

 

1) Whisk together eggs, oil, coconut milk, honey and vanilla.

 

2) In another bowl, stir together dry ingredients then add the wet ingredients, stirring until smooth.

 

3) Add the water to thin the batter out until it reaches your desired consistency.

 

4) In a well-oiled or buttered frying pan, cook pancakes until browned on both sides (approx 3 minutes per side).

 

Enjoy!

 

Check out the other great recipes in the Primal Blueprint Cookbook – a solid investment if you are looking for healthy recipes to get leaner

 

http://www.amazon.co.uk/Primal-Blueprint-Cookbook-Grain-Free-Gluten-Free/dp/0982207727/ref=sr_1_3?s=books&ie=UTF8&qid=1360626332&sr=1-3