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Weekend Takeaway ?

Recipes | Uncategorized

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family for a tasty meal.

However, takeaways aren’t necessarily the healthiest of choices. But that doesn’t mean you can’t make smarter choices when ordering. This will help avoid going wildly off track with your nutrition and help you keep in line with your goals a bit more.

So here are some simple tips to follow:

FISH & CHIPS
-Opt for thicker chips – absorb less fat when cooking
– Go for baked beans instead of chips
– Have fish in breadcrumbs rather than batter – absorbs less fat
– Avoid your pies and jumbo sausages

PIZZA
– Avoid your deep pan and stuff crusts
– Go for thin and crispy
– choose lower fat toppings like ham, or more veg.
– avoid adding extra cheese.

CHINESE
– anything marked as ‘crispy’ is likely deep-fried
– avoid your spring roll and prawn cracker and sweet and sour pork balls – all deep fried
– opt for steamed dishes or stir-fries
– things like steamed dumplings, steamed fish, chicken chop suey and szechuan prawns are much better.

INDIAN
-avoid anything that’s creamy or deep-fried such as korma, passanda or masala with pilau rice, naan, bhajis, pakoras and poppadoms
– opt for tomato-based sauces, such as tandoori, madras, shaslick, plain rice or chapatti.
– aim for dish with plenty of vegetables.

KEBAB/BURGERS
– avoid your doner kebabs – high in fat.
– opt for a shish kebab, which is a skewer with whole cuts of meat or fish and usually grilled.
– If you’re having a burger, avoid breaded or battered chicken.
– don’t add extra cheese, bacon strips and high-fat sauces, such as mayonnaise.
– go for a regular hamburger without mayonnaise or cheese and have with extra salad.

 

Now enjoy your treat meal without guilt 🙂

 

Mark

Let’s not beat around the bush, at the weekends we look forward to letting our hair down and relaxing our nutrition a bit. This is different for some people, but for many, I know they enjoy a nice takeaway. It is pretty nice not having to cook and being able to sit together with family […]

Sweet Treats Guilt Free

Recipes

We all love our treat or cheat meals and who can resist the odd sweet?

 

Now by trying these bite sized treats post workout or as part of IIFYM (If it fits your macros ) ( Ask me for more details ) you can enjoy them guilt free.

 

These recipes were sent to me by our two Team Leaders here at A.P.T , Carly Bayliss and Tasha Hartley

 

Raw Apricot, Orange and Coconut Bites

 

Ingredients

  • 150g of dried apricots (try and get ones that are sulphate free)
  • 100g of desiccated coconut
  • 30g of coconut oil
  • 1 orange

 

Method   

 

  1. Zest the orange.
  2. Place the zest and all the rest of the ingredients into a food processor. Blend until everything is mixed together.
  3. Flatten out the mixture with a spatular into a small roasting tray, allowing the mix to be about 1cm high.
  4. Place in the freezer for 1/2 an hour.
  5. Use a sharp knife and cut the bars into 2cm by 4 cm rectangles.
  6. Place in the fridge and enjoy.

 

Gluten Free Flapjacks

 

Ingredients

  • 150g of dates
  • 1 banana
  • 1 tbsp of honey
  • 150g of almonds
  • 150g of pecans
  • 150g of hazelnuts
  • 150g of sunflower seeds
  • 30g of coconut oil
  • 1 TBSP of cinnamon powder
  • 1 TBSP of ginger powder

 

       Method

 

Preheat your oven to 180ºC

In a food processor, blend the almonds, pecans and hazelnuts for 30 seconds to a minute – until lightly ground

Add in the rest of the ingredients

Blitz until totally everything is fully mixed

Place into a baking tray greased with coconut oil, bake for 20 minutes

We’re aiming for crispy on the outside and gooey on the inside!

 

These are not original recipes but were provided by Carly

 

Nutty Energy Balls

 

Ingredients

Nothing on this recipe is measured, everything is approx., feel free to add more if you wish

2 cups rolled oats

1 cup mixed seeds

1 cup mixed nuts ( walnuts, almonds, hazlenuts, pine nuts )

1/2 cup sultanas

3 tbls natural nut butter ( I have used peanut, almond and coconut )

2 tbls  honey

 

Method

Put all dry ingredients into a mixing bowl and thoroughly mix together.

Add nut butter and honey and mix everything together.

When everything is mixed, wet your hands and take a chunk of mixture and roll into bite sizes balls ( or slightly bigger if you wish ).

Continue to roll the balls and place onto a tray.

Place tray into refrigerator for 1 hour.

 

This recipe was provided by Tasha.

We all love our treat or cheat meals and who can resist the odd sweet?   Now by trying these bite sized treats post workout or as part of IIFYM (If it fits your macros ) ( Ask me for more details ) you can enjoy them guilt free.   These recipes were sent to […]

6 Great Breakfasts for Healthy People

Recipes

We all know that breakfast is the most important meal of the day, but what to have for breakfast is something that many of us are still unsure about. So Mark from Athletic Performance Training has suggested 6 Great Breakfasts for healthy people…

 

Here you go………
6 quick and easy, nutritionally dense breakfasts to get you going.
Omelette
Full of protein and healthy fats… Add crumbled feta cheese, spinach, bacon, cherry tomatoes to 3 eggs
Natural Greek yogurt
Topped with seeds, crushed nuts, berries and a little honey ( mix in a scoop of protein powder for extra protein if you wish)
Poached Salmon
Add some chopped mango and peppers to a cold fillet of poached salmon for a colourful breakfast brimming with healthy omega 3 fats and protein.
Oats
Stirring in a scoop of your favourite whey protein powder will up the protein content. Add fruit and nuts to make a warming satisfying breakfast bowl.
Protein Pancakes
Just 1 egg and a ripe banana mashed up and whisked together will make a tasty pancake, topped with almond butter and berries
Bacon sandwich
Thick cut back bacon ( smoked if you prefer ) with avocado, poached egg and topped with salsa on a seeded brioche bun gives you a great post workout meal.
– Mark

We all know that breakfast is the most important meal of the day, but what to have for breakfast is something that many of us are still unsure about. So Mark from Athletic Performance Training has suggested 6 Great Breakfasts for healthy people…   Here you go……… 6 quick and easy, nutritionally dense breakfasts to […]

Coconut Chicken

Recipes

 

Here is a great little guilt free meal for you to try this weekend just add a side salad/ baked potato/ rice

 

Coconut Chicken

Serves 4

Ingredients:

300ml coconut milk

2 tablespoon tomato puree

1 tablespoon dried crushed chilli

2 tablespoon ground almonds

2 tablespoon turmeric

2 tablespoons garam masala

2 tablespoons cumin

4 chicken breasts

2 onions, chopped

2 cloves garlic, crushed or finely chopped

2 tablespoons coconut oil

4 tablespoons fresh coriander.

Method:

Mix coconut milk with tomato puree, chilli, almonds, turmeric, garam masala, cumin and 1 tablespoon water. Add the chicken and coat all of the pieces. Cover with cling film and refrigerate for at least one hour.

Cook onions and garlic in 1 teaspoon coconut oil until soft.

Remove chicken from the marinade, add to the pan with the onion and cook for 2 mins, covered on a low heat. Add the marinade and the remaining oil and cook for 15-20 mins.

Stir in the fresh coriander and serve.

 

 

 

  Here is a great little guilt free meal for you to try this weekend just add a side salad/ baked potato/ rice   Coconut Chicken Serves 4 Ingredients: 300ml coconut milk 2 tablespoon tomato puree 1 tablespoon dried crushed chilli 2 tablespoon ground almonds 2 tablespoon turmeric 2 tablespoons garam masala 2 tablespoons cumin […]

Breakfast Banana Split

Recipes

Breakfast Banana Split. ….
Serves 2

1tbsp coconut oil
1 tbsp honey
2 bananas sliced lengthways
2 tbsp flaked almonds
25g walnuts
1 orange…
1 desert apple grated

Heat the oil and honey in a pan until sizzling,  add bananas cut side down and cook for 3-4 mins until golden.

Heat a separate dry pan over a med low heat and dry fry the nuts shaking the pan until toasted.

Grate the orange rind into a bowl and remove the pith and peel from the orange. Cut the segments and add to the bowl with the grated apple, mix together.

Spoon the bananas onto the plates and top with the apple and orange mix. Sprinkle the nuts over and serve drizzled with the remaining juice from the pan.
You could also add natural greek yogurt to this.

Breakfast Banana Split. …. Serves 2 1tbsp coconut oil 1 tbsp honey 2 bananas sliced lengthways 2 tbsp flaked almonds 25g walnuts 1 orange… 1 desert apple grated Heat the oil and honey in a pan until sizzling,  add bananas cut side down and cook for 3-4 mins until golden. Heat a separate dry pan […]

Grilled Salmon With Avocado Salsa

Recipes

Just wanted to bring you a new paleo recipe that fits with any of our nutrition plans. This is the first of 5 recipes that will be uploaded this week onto the blog.

 

Serves 2…

2 Salmon steaks

25g rocket leaves

For the salsa

1 avocado

2 spring onions

10 cherry tomatoes,  quartered

1 tblsp chopped coriander

Juice of 1/2 lime

1/2 tsp sesame oil.

1, To make the salsa, halve  stone and peel the avocado then dice the flesh. Place in a non – metallic bowl, add the remaining ingredients and mix. Leave to stand and cook the salmon.

2, Cook the salmon under a pre heated grill for 3-4 mins each side or until cooked through.

3, Divide the rocket leaves between the two plates and top with salmon. Spoon over the salsa and serve.

Please SHARE and LIKE for more recipes this week.

Just wanted to bring you a new paleo recipe that fits with any of our nutrition plans. This is the first of 5 recipes that will be uploaded this week onto the blog.   Serves 2… 2 Salmon steaks 25g rocket leaves For the salsa 1 avocado 2 spring onions 10 cherry tomatoes,  quartered 1 […]

Healthy Chicken Pizza Recipe

Recipes

I asked a question on my Facebook page the other day to find out how many people wanted a recipe for a healthy chicken pizza that is packed with protein and little carbs.

Pizza often gets a lot of bad press due to it’s reputation for high fat, high calories and scarily high levels of salt; but if you chose your ingredients carefully you can make a healthy chicken pizza at home that you can enjoy without feeling so guilty afterwards

So here is that recipe just in time for you to make and enjoy during this May Bank Holiday.

 

Healthy Chicken Pizza Recipe
Ingredients

2 chicken breasts

1 tube tomato puree

1 red pepper, sliced

1 yellow pepper, sliced

1 onion, sliced

50g goats cheese ( substitute as to taste)

8 walnuts, crushed

Serves 2

 

Method

Turn on the oven to a temperature of 180 degrees, gas mark 6.

Butterfly the 2 chicken breasts and flatten them out so that they are approximately 7mm thick. Spread all over with tomato puree sparingly.

Add the peppers and onions to cover over the top and place them onto a baking tray and put into the pre heated oven for 15-20 minutes.

When cooked through, remove and sprinkle over with the cheese and walnuts and then place back into the oven for a further 5 minutes

Remove from the oven when the cheese has melted and is bubbling and serve and enjoy with a rocket and spinach salad, yum!

 

If you have tried this recipe, please let me know what you thought on our Facebook page and share a picture for us!

I asked a question on my Facebook page the other day to find out how many people wanted a recipe for a healthy chicken pizza that is packed with protein and little carbs. Pizza often gets a lot of bad press due to it’s reputation for high fat, high calories and scarily high levels of […]

Guilt Free pancakes

Recipes
  • So tomorrow is Shrove Tuesday or pancake day to most of us. Now how do you satisfy your natural urge to eat a mountain of pancakes and still stay strict to your nutrition plan?

Why not try my Banana Almond Pancakes for a sweet treat that truly is guilt free

INGRIDIANTS

  • 1  Ripe Banana
  • 2 Eggs
  •  Almond Essence
  •  Coconut Oil

 

METHOD

Mash the banana in a mixing jug and add both eggs. Mix it up to a pourable mixture adding a cap of almond essence to the mix as you go.

Heat a frying pan to a high heat and melt the coconut oil.  Pour the banana mixture into the hot pan forming small pancakes about 75mm diameter.  When they start to bubble on top, flip them over to cook through then transfer them to your plate to enjoy.

Don’t sprinkle sugar over these pancakes, that will spoil them and make them not guilt free. Instead, try stacking them up with a Almond butter spread between them and for the topping, a dollop of almond butter and some mixed berries. mmmmm!!!!!!

Also why not experiment with adding other things to the pancakes whilst cooking such as sliced banana, blueberries , nut butters etc

Give these a go and let me know what you think of them, also PLEASE LIKE and SHARE via FACEBOOK

So tomorrow is Shrove Tuesday or pancake day to most of us. Now how do you satisfy your natural urge to eat a mountain of pancakes and still stay strict to your nutrition plan? Why not try my Banana Almond Pancakes for a sweet treat that truly is guilt free INGRIDIANTS 1  Ripe Banana 2 […]

Paleo Chocolate Chip Cookie Balls

Recipes

If you are reading this, there is a fair chance that you are always on the lookout for guilt-free sweet treats to help curb those cravings without a sugar and carb overload……..

Well look no further than these delicious little cookie balls.

INGREDIENTS

  • 1/2 cup unsalted butter , softened
  • 1/2 cup almond butter
  • 1/2 cup honey
  • 2 large eggs
  • 1 tspn vanilla essense
  • 2 cups almond flour
  • 1 cup coconut flour
  • 2 tspn baking powder
  • 1 tspn salt
  • 8 oz semi-sweet chocolate chips

METHOD

Preheat the oven to 350 degrees. Mix the first 5 ingredients with a hand mixer or a standing mixer.  In a separate bowl, mix the dry ingredients together and add them to the wet ingredients. Throw in the choc chips and mix well. With clean hands , form the mixture into balls around the size of a squash ball and place them onto an oven tray that’s been greased with butter or lined with baking paper.

Bake in the oven for about 12 minutes or until they are just cooked through and golden in colour. Remove from the oven and allow them to cool a little but are best eaten warm……..Enjoy!!!!

If you are reading this, there is a fair chance that you are always on the lookout for guilt-free sweet treats to help curb those cravings without a sugar and carb overload…….. Well look no further than these delicious little cookie balls. INGREDIENTS 1/2 cup unsalted butter , softened 1/2 cup almond butter 1/2 cup honey […]