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The 12 Days of 'Fit'Mas
 
 

Here is a page dedicated to me writing down some of my favorite recipes. I will keep adding adding in new recipes each week. They are all healthy, filling and delicious. Each recipe will have nutritional values added so you know what you are eating and how they fit in with your diet/lifestyle. If you have any comments/pictures about the recipes or would like to add your own please contact me, I would love to hear from you. 

Thanks, Chloe x


Bircher Muesli

Makes 3 servings

Overnight oats are a great choice if you are always in a manic rush in the morning. This is quick, healthy and will prepare you for the day ahead. You can experiment with different fruits and flavours to keep it interesting. If you like your oats runnier or thicker you can adjust the amount of milk you use. The toughest part is making it and not being able to eat it straight away!!bircher_muesli


Ingredients-

85g oats

375ml almond milk

1 medium apple- grated

1 medium pear- grated

20g dessicated coconut

The juice of 1 large orange

The juice of half a lime

Vanilla extract to taste


Mix all of the top ingredients together in a large bowl/container, cover and place in the fridge. When you dish your bircher muesli up the next morning, top with the pistachio nuts and seeds. You can experiment with different toppings such as blueberries, flaked almonds, pumpkin seeds.


Per serving-

244 kcals                         7.9g of fat

38g of carbohydrates        4.6g of protein


To top-

8 pistachio nuts- roughly chopped

1 tsp chia & flaxseed mix


Per serving-

44 kcals                         3g of fat

2g of carbohydrates         2g of protein




Spinach & Feta Cheese Frittata


This quick and filling lunch is low in carbs and high in good fats & protein. Spinach has tons of health benefits such as keeping your bones strong, boosting your immune system and providing tons of vitamins and minerals for your body. Edamame beans are also full of great health benefits such as helping with the digestive system and boosting your energy levels. The raw carrot will help detox your system.


Serves 1


Ingredients-

2 medium free-range eggs

4 cherry vine tomatoes, washed and chopped

30g of greek style cheese such as feta, crumbled

50g of fresh spinach, washed

1/2 tsp dried basil

3g coconut oil


To serve

40g edamame beans

1 medium raw carrot, chopped



Heat coconut oil on a low heat in a pan. Mix the rest of the ingredients in a jug and pour into the pan, spreading evenly. Once the bottom of the fritatta has browned place the pan under the grill until the top has cooked. Serve with edamame beans and raw carrot chunks.


Nutrition

374 Kcals

10g Carbohydrates

24g of Fat

26g of Protein




Salmon Salad Boats

Salmon is not only a great source of high-quality protein, vitamins and minerals but it is packed full of omega-3 fatty acids. Not only does your body need these fatty acids to function, but they also deliver some big health benefits.

If you can pre-bake the salmon then this meal is super quick to make. It can be taken to work for lunch or can be eaten as a light dinner.


Serves 1

Ingredients-

1 pre-baked salmon steak

50g cherry toms (mixed red & yellow)- halved

50g cucumber- chopped

50g sweet red pepper-chopped

1 tbsp greek yogurt

1 tbsp pumpkin seeds

3-4 litle gem lettuce leaves

2 pickled beetroot

tsp turneric

Juice of half a lemon


Flake the salmon in to a bowl and add the tomatoes, cucumber and red pepper. In a seperate bowl make the dressing by mixing the greek yogurt, lemon juice, 


Add the dressing to the salmon salad bowl and mix until everything is covered.turmeric and pumpkin seeds together.

Place the lettuce leaves on the plate. Fill the lettuce leaves with the salmon mixture. Serve with the beetroot

Nutritional Value-

410 kcals

16g Carbohydrates

25g Fat

29g Protein





Chocolate Smoothie

This quick but delicious smoothie is packed full of good fats and has got that yummy chocolate taste without the naughtiness. Cacao powder has tons of health benefits
including being extremely high in antioxidants and helping to reduce blood pressure. This smoothie also includes 2 of your 5 a day as well as being great hydration thanks to the coconut water.
You could even use this recipe as a desert if you have a sweet craving.

Ingredients-

1 small avocado (flesh weighing in at about 100g)

5g cacao powder

5g mixed chia & flax seed

1 medium banana

1/4 scoop chocolate whey protein powder (I use Gold Standard Optimal Nutrition in double chocolate)

250ml coconut water

Blend all ingredient together and drink.

Per Serving-
393 kcal
45g Carbs
22g Fat
11g Protein




Creamy Strawberry Quinoa

Next time you make quinoa make a little extra to use for this
yummy dish that can be eaten for breakfast, as a snack or for a healthy desert.
I get my milled linseed in a pack and it's mixed with sunflower,
pumpkin, goji berries and chia seed. Grab a pack the next time
you're in a supermarket, it boosts your omega-3 and protein intake and can be added to lots of meals.

Serves 1

Ingredients-

30g (uncooked weight) quinoa -pre-cooked

60g strawberries

150g greek yogurt

3g milled linseed

1/2 scoop chocolate protein powder
(I use optimum gold nutrition as it's
low in carbs)

Mix everything together in a bowl and top with the strawberries.

Nutritional Value-
216 Kcal
17g Carbohydrates
4g Fat
23g Protein




Crunchy Chia Salmon


What do you get when you combine salmon and chia seeds? A super nutritious and tasty meal!

Salmon is high in essential fatty acids and protein and packed full of flavour. Chia seeds have loads of benefits, some of these are listed at the bottom of the page. Definitely worth including into your diet. This recipe also includes turmeric, when this spice is mixed with black pepper it becomes a powerful anti-inflammatory and antioxidant.

Try and buy wild salmon rather than farmed due to the extra chemicals that are used in farming. You could substitute the salmon for chicken.

Salmon_chia

Serves 1

Ingredients-

1 wild salmon steak

1 tbsp chia seeds

30g oats

1 egg

1 tsp turmeric

1/2 tsp black pepper

Beat the egg in a bowl. Mix the turmeric, black pepper, chia seeds and oats in a seperate bowl. Dip the salmon in the egg and then the oat mixture ensuring it is evenly coated.

Bake in the oven at 180 degrees for 20 mins. Oven times may vary.

Serve with a salad of rocket, radish and yellow pepper and sprinkle with a few cubes of feta cheese.


Nutritional Value- per portion-

408 Kcals

24g Carbohydrates

20g Fat

30g Protein





Rosemary & Vegetable Muffins

These savoury little muffins are so versatile, they can be eaten hot with lunch and then cold as a snack. You can change up the veggies and the herbs to suit your taste and to keep them varied. Each one is packed full of flavour and has a high protein content so will keep you full for longer.

This recipe also includes turmeric, when this spice is mixed with black pepper it becomes a powerful anti-inflammatory and antioxidant. You will need a cupcake tray and cupcake cases for this recipe.


Makes 8 muffins



Ingredients-

4 chesnut mushrooms

40g raw spinach

75g courgette

4 medium eggs

1 pot cottage cheese

1 tsp rosemary

1 tsp paprika

1/2 tsp turmeric

1/4 tsp black pepper

1/2 tsp coconut oil


Method-

Beat the eggs in a jug and add the cottage cheese and spices.

Chop the veggies fairly small and gently sautee in the coconut oil until they begin to go soft.

Place 8 cases in the cupcake tray. Fill each case 2/3 of the way up with veggies and then top with the egg mixture. Gently tap the tray to help the egg mixture sink into the veggies.

Bake in a pre-heated oven at 200 degrees for 30 minutes. Oven times may vary.

Nutritional Value

Per 4 muffins-

256 Kcals     15.5g Fat

3.8g Carbs    25.4g Protein

Per muffin-

64 Kcals      3.9g Fat

0.9g Carbs  6.3g Protein



Broccoli & Pepper Crustless Quiche


This 4-ingredient crustless quiche is packed with protein and will keep you full for ages. It can be eaten hot or cold and makes 2 portions so it will save you making lunch for the next day. Serve it with a large, green salad to really boost your nutrient intake.

Broccoli and pepper is just a combination I tried, you can experiment with yours. I like a bit of a crunch so I didn't worry about pre-cooking my veg, this keeps the nutrients at a higher level too.


Serves 2

Ingredients-

1 pot of low-fat, onion & chive cottage cheese

4 large, free-range eggs

50g red pepper- chopped

100g broccoli- chopped


Drain the cottage cheese well. Mix the eggs in a jug and add the cottage cheese along with the vegetables.

Pour into a small dish and place in the oven and cook at 180 degrees for 20-25 mins (oven times may vary)

Serve with a large, green salad.



Nutritional Value- per portion-

285 Kcals           11g Carbohydrates

12.5g Fat           31.4g Protein





Roasted Vegetable Quinoa


A great vegetarian dish that is full of flavour, goodness and colour.

Quinoa is one of the most protein-rich foods we can eat and is so versatile it can be added to tons of dishes. Quinoa is also gluten-free.


Ingredients-

50g quinoa (uncooked weight)

Roasted_Veg_Quinoa

1 medium carrot- sliced

1/2 small onion- sliced

80g quorn chicken pieces

50g edamame beans (in pods)

15g rocket

1 tsp cumin

1 tsp paprika

1 tbsp rapeseed oil

1 tsp Lemon juice

10g flaked almonds


Preheat oven to gas 6 or 200 degrees. Spread the carrots & onions out on a baking tray. Drizzle over the oil & lemon juice, and sprinkle over the paprika and cumin. Roast for 20 mins or until golden.

Cook the quinoa.

Gently fry the chicken pieces and edemame beans until soft. Pop the beans out of their pods once cooked.

Place all ingredients in a bowl and mix together. Top with the flaked almonds.


Nutritional Value-

369 kcals       28g Carbohydrates

20g Fat          22g Protein




Cacao & Raspberry Quinoa Porridge


By using raw cacao powder in this recipe it not only makes it yummy and chocolatey but it has lots of health benefits too such as being high in lots of vitamins and minerals including magnesium which many people are deficient in. Cacao powder can help improve your memory, boost your mood, reduce heart disease, shed fat, boost immunity and create loads of energy. Cacao powder contains nearly four times the antioxidant content of regular processed dark chocolate and 20 times more than blueberries.


Ingredients-

40g quinoa

200ml unsweetened almond milk

50g of frozen raspberries

Tsp (5g) cacao powder

1 squirt date nectar, agave syrup or honey

Cinnamon powder

10g Flaked almonds


Rinse quinoa thoroughly and then add to a little cold water in a pan. Bring to the boil and allow to simmer until the water is nearly soaked up, gradually add in the almond milk

bit by bit allowing the quinoa to soak it up.

You may use less or more milk depending on how you prefer the consistency of your porridge to be.

Add the cacao powder, most of the raspberries and your choice of sweetener.

Stir until well combined and the raspberries have started to break down.

Put into a bowl and sprinkle with cinnamon powder and the flaked almonds.

Stir in the remaining raspberries, the heat of the porridge will defrost them.


Nutritional Value-


169 Kcal       17g Carbs

7g Fat           5g Protein



Stuffed Aubergine


Enjoy this blend of delicious veggie flavours full of nutrients and goodness. Perfect for a light lunch.



Ingredients-

1 large aubergine, cut lengthways in half

8 cherry vine tomatoes, all in quarters

2 large handfuls of baby spinach

red onion

ball of buffalo mozzarella, sliced

Pesto (I used olive pesto)


Method-

Scoop some of the middle out from each aubergine half, enough to fill it with some veg (Save for another time) Brush a little coconut oil over each half and add a teaspoon of water. Place in the oven, middle side up, for 20 mins at 200 degrees.

Turn it and bake for another 5 mins whilst preparing the veg.

Fry the onion in a little coconut oil for a few minutes and then add the tomatoes and spinach, cook for a few minutes until the spinach is wilted and the veg is hot.

Spread the aubergine with a tsp of pesto, top with the veg and the sliced mozzarella, place back into the oven for another 10 mins.

Sprinkle a herb of your choice over the top, I used Rosemary.

Serve and enjoy.



Cannellini and Spinach Mash

Cannellini beans are an excellent source of protein and very inexpensive to buy which is always a bonus. They are full of fibre so will keep you feeling fuller for longer. The spinach will help boost that nutritional value too.

Serves 1

Ingredients-

1 tbsp coconut oil

1 carton of organic cannellini beans, drained and thoroughly rinsed

1 clove of garlic, crushed

The zest of half a lemon

60g baby spinach

1 sprig of fresh rosemary (optional)

Sprinkle of paprika to taste

Pinch of salt to taste

 

Gently heat the coconut oil and add the garlic, rosemary and lemon zest until warmed through.

Add the cannellini beans to the pan and allow to warm through.

Remove the rosemary sprig.

Add the paprika and salt and gently start to mash the beans with a masher or the back of a spoon.

Once mashed enough add the spinach and allow to wilt, mixing through the mash at the same time.

 

Nutritional Value- per portion-

 

 327 Kcals

 35g Carbohydrates

 6.5g Fat

 20g Protein








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