Prawn and Asparagus Stir-fry

Asparagus season is upon us! This is a super-fast stir-fry that can be thrown together in less than 10 minutes. Pair those glorious greens with plump prawns and you have a dinner that may just become your new favourite. The chillies are optional of course and can be eliminated completely, but that would be a shame as the heat of the dish complements the other Asian flavours so well. If you are cooking for two, simply double the recipe.

Serves x1 / calories per serving = 186 kCal

Macros per serving:

  • FATS – 7.8g
    • of which saturates 1.2g
  • CARBS – 5.3g
    • of which sugars 4.4g
  • PROTEIN – 21.4g

Ingredients:

1 tsp sesame seeds
1 tsp sesame oil / roasted peanut oil
100g asparagus, trimmed into appropriate size-pieces
1 clove garlic, peeled and diced
1 tsp fresh ginger, finely diced
½ red chili, seeds removed and sliced (optional)
100g raw peeled King prawns, peeled (defrosted if using frozen)
1 tsp rice wine
1 tsp soy sauce

Method:

  1. Toast the sesame seeds in a hot, dry pan. Remove and set aside.
  2. Heat the oil in a wok and add the asparagus. Cook for a minute or two, then add the garlic, ginger and chilli*. Fry for an additional minute and then add the prawns.
  3. The prawns do not take very long at all – as soon as both sides have turned pink, add the rice wine and soy sauce and toss evenly to coat and finish cooking.
  4. Serve immediately and garnish with the toasted sesame seeds.

*Garlic tends to burn very quickly and turns bitter and unpalatable. Its good practice to add the things that take longest to cook first and add your garlic halfway through.

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Wish to know more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of the ART Bible to find out how the Action Reaction Training programme can benefit you.

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £66.33
  2. Month 2 = £66.33
  3. Month 3 = £66.33

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Chicken, Quinoa and Balsamic Drizzle

Quinoa is a great way to bulk up a meal if you are missing carbs. Its high in protein and so versatile. Here, we have roasted vegetables (with a nod to asparagus which are currently in season) and grilled chicken breasts, but the star of the show is the wickedly acidic balsamic reduction that brings all the elements together. This recipe serves 2, so if you are cooking for one, make the full recipe, and you will have leftovers to look forward to the next day.

Serves x2 / calories per serving = 411 kCal

Macros per serving:

  • FATS – 10.3g
    • of which saturates 1.6g
  • CARBS – 33.6g
    • of which sugars 18.2g
  • PROTEIN – 38.9g

Ingredients:

1 large tomato, cut into 8 wedges
80g asparagus, trimmed
1 clove garlic, peeled and sliced
olive oil (you will use 3 teaspoons in total)
½ onion, thinly sliced
1/3 cup quinoa, rinsed (65g / 2.2oz)
15g basil leaves, thinly sliced (0.7oz)
2 chicken breasts, skinless and deboned
salt and pepper
1/3 cup balsamic vinegar (80ml)
1 tsp wholegrain mustard
1 tsp runny honey

Method:

  1. Preheat the oven to 180°C / 355°F.
  2. Place the tomato wedges, asparagus and sliced garlic into a roasting pan and drizzle with one teaspoon olive oil. Roast in the oven for 30 min.
  3. Use that time to prepare the rest of the dish. Rinse and cook the quinoa according to packet instructions.
  4. In the meantime, heat one teaspoon olive oil in a pan and cook the onions until caramelised. Add to the cooked quinoa. Set aside and keep warm.
  5. Season the chicken breasts with salt and pepper and heat another teaspoon olive oil in the same pan you used for the onions. Grill on both sides until nicely browned, then add the balsamic vinegar, mustard and honey to the pan. Reduce the heat slightly and allow the balsamic mixture to reduce to a syrup, as the chicken will finish cooking through while in the reduction.
  6. Add the shredded basil to the warm quinoa and remove the roasted vegetables from the oven. Combine it all and divide the mixture between two plates.
  7. Remove the chicken from the pan and slice if you want to. Place on top the quinoa and drizzle the delicious, balsamic reduction over the whole lot.
  8. Season well and serve immediately.

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Wish to know more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of the ART Bible to find out how the Action Reaction Training programme can benefit you.

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £66.33
  2. Month 2 = £66.33
  3. Month 3 = £66.33

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Citrus-and-spice Grilled Sea Bass with Veg Medley

Using whole spices, particularly if they have been toasted, is a great way to add more flavour to a dish without adding calories. Here, we combine the warm fragrant spices of coriander and cumin seeds with the zingy edge of citrus fruit. A beautiful fillet of sea bass and a veg medley – this dish is as tasty as it is pretty. If you are making the recipe for more than one person, simply double up on all the ingredients listed below.

Serves x1 / calories per serving = 279 kCal

Macros per serving:

  • FATS – 13.2g
    • of which saturates 2.1g
  • CARBS – 7g
    • of which sugars 4.7g
  • PROTEIN – 31.2g

Ingredients:

1 lemon, halved
½ lime
1 sea bass fillet
70g baby corn
40g fine green beans, trimmed
1 ½ teaspoons whole cumin seeds
1 ½ teaspoons whole coriander seeds
salt and pepper
2 teaspoons olive oil
3-4 cherry tomatoes
1 garlic clove, peeled and sliced
sea salt flakes

 

How To Cook:

  1. Halve the lemon and keep one half aside for serving. Slice two thin slices from the halved lemon and two from the halved lime and set aside, then squeeze the juice from the remaining pieces into a bowl. Add the sea bass and place in the fridge to marinate in the citrus juices for at least 20 minutes.
  2. Preheat the oven to 160°C. Prepare an oven tray and place the 2 lemon slices and 2 lime slices onto it, slightly overlapping each other.
  3. Begin with the vegetables. Bring a pan of salted water to the boil. Add the baby corn and cook for 4-5 minutes. Add the green beans and cook for an additional 3-4 minutes. Drain the vegetables and plunge into a bowl of iced water to prevent further cooking. Once cooled, remove from the bowl and place on a tray lined with paper towels to drain.
  4. Toast the cumin seeds and coriander seeds in a hot, dry pan until fragrant. Remove from the heat and allow to cool before crushing with a pestle and mortar.
  5. Remove the sea bass from the citrus marinade and pat dry using kitchen paper. Season both sides with salt and pepper, then scatter the crushed spice over each side of the fillet, pressing the spice into the flesh and skin. Keep some spice aside to season the vegetables later.
  6. Heat one teaspoon of olive oil in a pan and grill the fish skin-side down for 3 minutes until you can see the skin is crispy. (Peek underneath to check). Carefully remove the fish and place skin-side up on top of the layered lemon and lime slices on the prepared oven tray.
  7. Place the tray in the oven for 5-6 minutes to finish cooking through.
  8. Use those 5 minutes to finish the vegetables. Wipe the pan you used and heat another teaspoon olive oil. Lightly fry the garlic slices, green beans, baby corn and cherry tomatoes for 4-5 minutes. If you have any leftover spice mix, scatter over the vegetables as you lightly warm them through. (Ensure you do not burn the garlic as it will turn bitter.)
  9. Everything should finish at the same time, so remove the fish from the oven* and the vegetables from the stove top. Plate up and season with sea salt flakes. If you have any lemon wedges, squeeze generously over cooked vegetables and fish and serve immediately.

* The slices of lemon and lime underneath the sea bass is meant to impart flavour and shouldn’t be eaten with the fish.

 

 

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Wish to know more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of the ART Bible to find out how the Action Reaction Training programme can benefit you.

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £66.33
  2. Month 2 = £66.33
  3. Month 3 = £66.33

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7 High Protein Desserts

We all love a sweet treat every now and then but how to curb that craving without feeling guilty?

On the ART programme we don’t like to completely eradicate any particular foods from your diet as it’s unrealistic and unsustainable when we try to resist tempting foods long term. So if you ‘need’ a sweet fix to get you through the tough times then take a look at these 7 high protein deserts, which we have selected just for you from some great food blogs on-line.

1. Protein Rice Krispie Treats

from Running with spoons

2. Peanut Butter Cranberry Proatmeal Cookies

from Just be fitness

3. Chocolate Protein Pops

from Feeding my addiction

4. Tiramisu Protein Pancakes

from A little rosemary and time

5. Chocolate Almond Protein Bars

from Popsugar

6. Triple Chocolate Protein Cake Bars

from Running to the kitchen

7. No Bake White Chocolate Raspberry Protein Cookies

from The big man’s world

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £66.33
  2. Month 2 = £66.33
  3. Month 3 = £66.33

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Paprika Turkey Burgers

Not all burgers are bad for you, home made burgers made with lean meat, minus the bun make a great healthy nutritious meal.

Serves x4 / calories per serving = 226 cals

Macros per serving:

  • FAT – 11g
  • CARBS – 6g
  • PROTEIN – 28g

Ingredients:

For the burger:

  • 500g lean turkey mince
  • 1 tsp worcestershire sauce
  • 1 tsp soy sauce
  • 2 tsp paprika
  • 1 tsp oregano
  • zest ½ lemon
  • 1 garlic clove, crushed
  • salt and pepper

For salad:

  • 250g cucumber
  • 200g red pepper
  • ½ lemon
  • 1 tbsp olive oil

How To Cook:

  1. In a bowl mash together with your hands all the ingredients for the burgers and form into x8 small patties.
  2. Heat a griddle pan, brush with some oil to prevent sticking and cook the patties for around 5 -7 mins on both sides or for as long as needed until the patties are cooked through.
  3. Whist the patties are cooking, prepare the simple salad of chopped cucumber and chopped red pepper tossed with the lemon juice and a dash of olive oil season with salt and pepper then serve with the burgers when cooked.

 

 

 

 

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

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COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £66.33
  2. Month 2 = £66.33
  3. Month 3 = £66.33

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Simple Chicken Satay Salad

 

Quick and easy salad which you can whip together with everyday cupboard ingredients.

Serves x2 / calories per serving = 230 cals

Macros per serving:

  • FAT – 8g
  • CARBS – 20g
  • PROTEIN – 27g

Ingredients:

For marinade:

  • 2 tbsp light soy
  • 1 lime (1/2 in marinade)
  • 1 tbsp smooth peanut butter
  • 1 tsp clear honey
  • 1 tsp curry powder
  • ¼ tsp ground cumin
  • 1 garlic glove, crushed
  • 1 tsp grated fresh ginger

For salad:

  • 250g chicken breasts
  • 150g baby gem lettuce
  • 30g pomegranates
  • 50g cucumber

How To Cook:

  1. In a bowl mix together all the marinade ingredients, slice the chicken into strips, add to the marinade and coat well.
  2. On a hot griddle or a non-stick pan add some vegetable oil and fry the chicken for around 5 min’s or until completely cooked through.
  3. Quarter the baby gem lettuce, slice the cucumber, then serve the hot chicken on top with the pomegranate seeds sprinkled over the top and a big wedge of lime.

 

 

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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Mackerel on Avocado & Feta Mash

 

Keep breakfast simple with this high protein, high fat dish which is quick and easy to throw together.  No excuses!

(To reduce carb intake, just remove the bread)

Serves x1 / calories per serving = 424 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 22g
  • PROTEIN – 29g

Ingredients:

  • 1 large Egg
  • 60grams Mackerel
  • 55 grams Avocado
  • 25 grams Feta
  • 30 grams Bread
  • 1 wedge Lemon

How To Cook:

  1. Mash the avocado and feta together with a squeeze of lemon and salt and pepper
  2. Poach your egg by bringing a shallow pan of water to the boil, add vinegar to help keep the egg together, reduce the heat until the bubbles disappear, then slowly pour in your egg and leave to cook for around 3 mins for a runny yolk.
  3. Toast your bread, spread on the avo and feta mash then top with fresh mackerel fillets and poached egg.

 

 

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

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COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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Lamb Stuffed Aubergines

Which meat has fewer calories, more omega-3’s and less saturated fat than beef?

It’s lamb!

Serves x4 / calories per serving = 344 cals

Macros per serving:

  • FAT – 25g
  • CARBS – 9g
  • PROTEIN – 15g

Ingredients:

  • 250g minced lamb
  • 4 aubergines
  • 75g red pepper
  • 80g red onion
  • 20g parmesan
  • 200g passata
  • 1 clove garlic
  • ½ tsp cumin seeds
  • 1/4 tsp cinnamon
  • ½ tsp paprika
  • ½ tsp dried chilli flakes
  • 4 tbsp olive oil
  • pinch nutmeg
  • salt & pepper

img_7427

How To Cook:

  1. Preheat oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the aubergines in half length ways, score the inside flesh in a lattice pattern, drizzle with the olive oil and roast on a baking tray in the oven for around 20 mins or until the flesh is soft enough to scoop out
  3. Meanwhile in a large none-stick pan heat a touch of oil before frying the onion, garlic and red pepper for 3-5 mins before adding the minced lamb. Continue to stir fry the lamb until browned. Sprinkle over the dried spices, mix well before adding the passata, season with salt and pepper, reduce the heat to a simmer, cover and leave on a low heat for 10 mins.
  4. Once the aubergine’s are cooked, leave to cool before scooping out the middle of the flesh with a spoon leaving some flesh around the sides. Spoon in the lamb mixture, top with grated parmesan then grill to melt the cheese until slightly golden.
  5. Serve with a green salad.

img_7429 img_7430 img_7438

screenshot-2016-12-02-12-49-10

 

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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Coconut, Lime & Chilli Chicken Goujons

A great healthy snack if you are feeling peckish, desiccated coconut is simply coconut meat that has been grated and dried. It contains no cholesterol or trans fats while being rich in a number of essential nutrients, including dietary fiber, manganese, copper and selenium, however it does contain high amounts of saturated fat so as with most things, consume it in moderation.

Serves x2 / calories per serving = 309 cals

Macros per serving:

  • FAT – 15g
  • CARBS – 2g
  • PROTEIN – 34g

Ingredients:

  • 250 g chicken breast, sliced into strips
  • 40g desiccated coconut
  • zest of 1 lime
  • 1 egg
  • 1 tsp dried chilli flakes
  • 2 tbsp greek yogurt
  • 1 tsp lucy bee coconut oil

 

Coconut, lime & chilli chicken goujons

How To Cook:

  1. Preheat oven to 180°c fan / 200°c electric / gas mark 6
  2. Melt the tsp of coconut oil into a large baking tray ready to receive the chicken strips.
  3. Mix together the lime zest, desiccated coconut and dried chilli flakes with some salt and pepper.
  4. Beat the egg in a separate bowl, dip the chicken strips into the egg, followed by the coconut mix, coat each chicken strip well then place on the baking tray.
  5. Bake in the oven for 15 mins or until cooked through, serve with some Greek yogurt and a drizzle of lime for dipping if desired.

Coconut, lime & chilli chicken goujons

Coconut, lime & chilli chicken goujons

Coconut, lime & chilli chicken goujons

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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Turkey Stuffed Bell Peppers

With turkey mince being lower in calories and fat and higher in protein than lean beef mince, it makes for a great healthier alternative so give it a try.

Serves x2 / calories per serving = 389 cals

Macros per serving:

  • FAT – 21g
  • CARBS – 20g
  • PROTEIN – 30g

Ingredients:

  • 200g turkey mince
  • 400g red peppers (x2 large)
  • 100g courgette, grated
  • 60g red onion, finely chopped
  • 200g chopped toms
  • 40g cheddar cheese
  • 1 tbsp tomato paste
  • 1 tsp dried oregano
  • 1 tsp paprika
  • ½ tsp cayenne
  • 1 tsp olive oil
  • Salt & pepper

TURKEY STUFFED BELL PEPPERS

How To Cook:

  1. Preheat oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the top off each bell pepper, remove the seeds, rub the outside with a small amount of oil then roast in the oven on a baking tray for 15 mins.
  3. Meanwhile, in a large flat pan heat the olive oil, add the onion and fry for 5 mins till softened before adding the turkey mince and cook for 5-8 mins or until browned stirring continuously.
  4. Add the spices, mix well before adding the courgette, fry for a further 2 mins before adding the chopped tomatoes and tomato paste. Season with salt and pepper then leave to simmer on a low heat for around 10 mins until much of the moisture has evaporated.
  5. Remove the bell peppers from the oven, fill with the turkey mince, top with the grated cheese and place back in the oven for around 5 mins till the cheese has melted on top.
  6. Serve with a side green salad or other veggies of your choice.

TURKEY STUFFED BELL PEPPERS

TURKEY STUFFED BELL PEPPERS

 

 

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Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

 

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

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