Quinoa Porridge with Berries and Pistachios

This high protein ‘porridge’ has a surprising crunch from the nuts and offers sweetness from the berries. You could use skimmed milk, but it is equally tasty with almond milk and therefore suitable for vegans. Halve the recipe below if you are cooking for one, and double it up if you are making it for the family.

Serves 2

Calories per serving = 230 kCal

Macros per serving:

  • FATS – 6.3g
    • of which saturates 0.8g
  • CARBS – 32.1g
    • of which sugars 11.3g
  • PROTEIN – 8.1g

Ingredients:

½ cup quinoa, rinsed
½ tsp vanilla essence
½ tsp ground cinnamon
2 tsp maple syrup, plus extra to drizzle
¼ cup unsweetened almond milk
2 TB dried cranberries, chopped
2 TB shelled pistachios, chopped
¼ cup blueberries
¼ cup raspberries

Method:

  1. Place the rinsed quinoa into a pan with 1 ½ cups of water. Bring to the boil, then reduce to a simmer. Simmer for 10-15 minutes until the quinoa is cooked and all the liquid has evaporated. You may need to add a little more water if it cooks out and the quinoa is still uncooked.
  2. When done, stir in the vanilla essence, ground cinnamon, maple syrup and half the almond milk. Add the chopped dried cranberries and half the chopped pistachios and combine well.
  3. Divide between two breakfast bowls and top with the remaining pistachios, blueberries, raspberries and a drizzle of maple syrup on top. Add a dash of the remaining almond milk to each.

Allergens
Almonds
Pistachios
Sulphites (may contain)

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then the ART programme can help you.

 

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“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Beef Meatballs on Herby Cauliflower Rice

A super-tasty, low-carb midweek meal. We snuck basil pesto into our meatball mixture for extra flavour. Use the reduced-fat, gluten-free kind if you can find it at your store and save calories where possible. We also bulked up our meatball mixture with high-fibre ground flaxseed instead of breadcrumbs – making these meatballs suitable for those with a gluten-intolerance. This recipe may look a little daunting, but all three components can be done at the same time, with the entire dish ready in 25-30 minutes, including the prep time. Thankfully, most supermarkets now sell cauliflower rice already blitzed, saving cleaning time too!

Serves 2

Calories per serving = 484 kCal

Macros per serving:

  • FATS – 25.2g
    • of which saturates 5.3g
  • CARBS – 19.8g
    • of which sugars 17.8g
  • PROTEIN – 37.5g

Ingredients:

For the cauliflower rice
300g blitzed cauliflower
1 tsp mixed dried herbs
1 tsp olive oil
one large handful parsley, chopped to yield 1 TB
salt and freshly ground black pepper

For the sauce

1 tsp olive oil
¼ red onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
1 TB red wine vinegar
1 tin chopped tomatoes
2 tsp tomato concentrate
pinch sugar

For the meatballs
250g extra-lean beef mince
2 TB pesto (some supermarkets sell reduced-fat)
¼ red onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
2 TB ground flaxseed
1 tsp olive oil

1 tsp chives, chopped to garnish

Method:

  1. Start by making the cauliflower rice. Preheat the oven to 180°C and line a baking tray with greased foil. In a large bowl, combine the blitzed cauliflower with the dried herbs and olive oil. Spread the mixture out on a tray and place in the oven for 20-25 minutes, removing the tray and stirring the mixture halfway (after 10 minutes). Set aside to keep warm.
  2. While the cauliflower is cooking, make the sauce. Heat the olive oil in a pan and lightly fry the onions and garlic until softened. Add a dash of red wine vinegar, followed by the tin of tomatoes. Cook partially covered with a lid on a low simmer, stirring occasionally.
  3. Once the sauce is on the heat and cooking, combine all the ingredients for the meatball mixture (apart from the olive oil) in a bowl and form into small ping-pong size balls of approximately 30g each. Heat the olive oil in a separate pan and brown the meatballs for a few minutes until golden all around. Remove and set aside on a tray lined with paper towel to absorb the excess oil. At this point the meatballs have not fully-cooked through, only browned on the outside.
  4. After the tomato sauce has been cooking for 10-15 minutes, stir in a pinch of sugar and the tomato concentrate. Then, place each of the browned meatballs into the sauce and simmer the mixture for an additional 5-8 minutes. This will ensure the meatballs cook all the way through.
  5. When ready to serve, remove the cauliflower rice from the oven, stir in the chopped parsley and season well with salt and pepper. Divide between two dinner plates. Spoon the tomato mixture on top, along with the meatballs and scatter over the chopped chives.

Allergens
Tree nuts
Eggs
Milk
Sulphites
Wheat (may contain)

 

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Gazpacho

Gazpacho is a chilled soup originating in Spain and an ideal low-calorie summer meal appealing to vegetarians and meat-lovers alike. It is dead-simple to make (with the added advantage that you make it in advance) and its fresh flavours simply cannot be beaten. You can have a little fun with your garnishes – avocados are a great option, making the dish more filling and substantial. As for the tomatoes – buy the best organic ones you can afford.

Serves 2

Calories per serving = 223 kCal

Macros per serving:

  • FATS – 15.4g
    • of which saturates 2.2g
  • CARBS – 13g
    • of which sugars 12.4g
  • PROTEIN – 2.6g

Ingredients:

5-6 tomatoes, chopped
¼ red onion, roughly chopped
¼ cucumber, peeled and roughly chopped
½ red pepper, roughly chopped
1 clove garlic, peeled and roughly chopped
1 TB olive oil, plus additional teaspoon to drizzle
1 TB sherry vinegar
salt and pepper
garnishes of your choice (we used slices of avocado, cayenne pepper & diced red onion)

Method:

  1. Simply place all the ingredients into your blender and blend to your liking. Some like it chunky, others like it smooth. (Some people blend until semi-smooth, then remove half and blend the remaining to smooth – then combine with the chunky half – entirely up to you.)
  2. Season to taste and divided between two bowls, drizzle with a little olive oil and garnish as you wish.

 

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Grilled Polenta with Corn & Avocado Salsa

While this dish will appeal to the vegan and vegetarian clients, we highly recommend it to everyone as a meat-free Monday option. Polenta is under-rated as a carbohydrate, perhaps people just do not know how to prepare it. It takes 5-6 minutes to cook and can be enjoyed as is, but we compacted it and allowed it to set so that we could portion it and lightly fry it for a full-flavoured, filling and deeply satisfying dish.

Serves 2

Calories per serving = 333 kCal

Macros per serving:

  • FATS – 19.4g
    • of which saturates 3.1g
  • CARBS – 27.1g
    • of which sugars 13.6g
  • PROTEIN – 7.8g

Ingredients:

½ cup polenta
1 tsp mustard powder
¼ tsp cayenne pepper (optional)
1 cup frozen corn kernels, defrosted
1 clove garlic, peeled and finely diced
¼ red onion, finely diced
¼ red pepper, diced
½ cucumber, diced
½ avocado, diced
1 tsp wholegrain mustard
1 lime, juiced
1 TB olive oil, plus additional 1 tsp to fry polenta
salt and pepper
1 TB coriander, finely chopped
2 handfuls rocket, to serve

Method:

  1. Cook the polenta in 400ml boiling water. It only takes 5-6 minutes, so add the mustard powder and cayenne pepper in just before all the water has evaporated and the polenta is cooked. Stir well and place into a small, greased baking dish – one that will allow the polenta to come up at least 2cm high (we used one that was approx. 12cm x 18cm). Place in the fridge for at least 15 minutes while you prepare the salsa.
  2. Put the corn in a small bowl and cover with boiling water. Cook in the microwave for 3-4 minutes. Drain and set aside to cool.
  3. Combine all the remaining ingredients in a bowl and add the cooled corn.
  4. To finish the polenta, remove from the fridge and divide into two portions. Heat a teaspoon olive oil in a frying pan and fry the polenta portions until caramelised on both sides.
  5. Place the polenta cakes onto each place and top with the salsa. Serve with rocket.

 

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Apple, Fennel and Parmesan Salad with Chicken

With BBQ season upon us, it’s likely you may be looking for great, healthy ideas for side dishes. This fresh, crunchy salad has a lovely, subtle liquorice flavour thanks to the fennel, and this pairs well with the sweetness of apples. We have topped it off with shavings of Parmesan, adding the perfect salty bite. We added the option of having this as a light meal / lunch, adding a grilled chicken breast – which is a great idea if there is salad leftover from the BBQ. (Macros for both options are below.)

Serves 5-6 as a side dish

Calories per serving = 189 kCal

Macros per serving:

  • FATS – 13.9g
    • of which saturates 3.8g
  • CARBS – 8.8g
    • of which sugars 8.8g
  • PROTEIN – 5.3g

Ingredients:

juice from ½ lemon
2 Granny Smith apples
2 fennel bulbs
½ stick celery
2 TB apple cider vinegar
4 TB olive oil
salt and pepper
handful rocket leaves
60g Parmesan shavings
½ cup pomegranate seeds

Method:

  1. Squeeze the lemon half into a large mixing bowl. Core the apples and cut into matchstick-thin pieces. Add to the bowl and toss in the lemon juice to avoid discolouring.
  2. Finely slice the fennel, or use a mandolin if you have one and add to the apples. Wash and slice the celery and add to the bowl.
  3. Whisk the apple cider vinegar and the olive together in a small bowl, season with salt and pepper and add to the salad, tossing it well to coat. Add the rocket and tip into a large salad bowl.
  4. Use a small knife to shave off 60g from a block of Parmesan and add to the salad, along with the pomegranate seeds.

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With added chicken:

If you are having this salad as a light lunch for one person (with addition of chicken), simply divide the recipe above by four. Season 1 deboned, skinless chicken breast with salt and pepper and heat 1 teaspoon oil in a frying pan. Grill the chicken for several minutes on both sides until the chicken has sufficiently cooked through. Slice and add to the salad.

Calories per serving = 397 kCal

Macros per serving:

  • FATS – 21.4g
    • of which saturates 5.5g
  • CARBS – 11g
    • of which sugars 10.9g
  • PROTEIN – 37.9g

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Kale and Banana Smoothie

Smoothies are the bomb! They contain more fibre than a juice, and the addition of fat-free yogurt makes it a satisfying post-workout snack. The banana is a wonderful fruit to use in smoothies as the flavour is strong enough to hide a bitter vegetable like kale.

(Makes 1 smoothie)

Calories per serving = 210 kCal

Macros per serving:

  • FATS – 7.8g
    • of which saturates 1g
  • CARBS – 25.4g
    • of which sugars 21.9g
  • PROTEIN – 10.1g

Ingredients:

generous handfuls kale (50g)
1 small banana, peeled and sliced
1 TB ground flaxseed
2 TB fat-free plain yogurt
½ cup unsweetened almond milk

Method:

  1. Simply place all the ingredients into a blender and blend until smooth. You may want to add a dash more almond milk if you find it too thick to drink. Best served chilled.

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Post-workout Protein Energy Bites

These great little protein energy bites are perfect post-workout snacks on-the-go. Spend 15 minutes once a week making a batch, and you can keep them stored in the fridge. Alternatively, make 5 times the recipe below in a large blender once a month and freeze them. They would have defrosted by the time your workout is done. Perfection!

Calories each = 120 kCal

Macros per serving:

  • FATS – 6.5g
    • of which saturates 3.2g
  • CARBS – 6.5g
    • of which sugars 5.7g
  • PROTEIN – 9g

Ingredients:

½ banana
3 large soft, dried figs (approx. 50g)
2 TB whole almonds (15g)
2 TB ground flaxseed
3 TB whey protein powder
1 TB unsweetened cocoa powder
3 TB desiccated coconut

Method:

  1. Peel and slice the banana and place in a mini food processor along with the figs, almonds, ground flaxseed, protein powder and cocoa powder.
  2. Blitz well, stopping and scraping down the sides of the processor halfway through. The mixture should not be too soft, else you will not be able to form balls. However, if you find that it is too stiff, add in some more of the banana.
  3. Remove the mixture from the processor and use a teaspoon or ice-cream scoop to form little balls (approx. 30g each). You should yield 6.
  4. Scatter the desiccated coconut onto a plate and roll each ball in it. Store covered in the fridge or freezer.

 

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

 

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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Summer BBQ Kebabs with Mint Yoghurt Dressing

Summer is here! This means longer days, sunshine and BBQs! This is no reason to steer from your healthy way of eating, all you need is some planning ahead. These colourful chicken and vegetable skewers are perfect to take along to a BBQ, and pair well with the fresh mint yogurt. Enjoy with a side green salad.

Serves x2 / calories per serving = 259 kCal

Macros per serving:

  • FATS – 6.4g
    • of which saturates 1.2g
  • CARBS – 9.4g
    • of which sugars 8.3g
  • PROTEIN – 41g

Ingredients:

2 large chicken breasts, skinless and deboned
¼ tsp garlic powder
¼ tsp chilli powder
¼ tsp ground cumin
¼ tsp ground coriander
salt and freshly ground black pepper
1 tsp olive oil
1 courgette
¼ red onion
½ yellow pepper
1 tsp olive oil
¼ cup fat-free plain yogurt
5-7 mint leaves, finely chopped
squeeze lemon

Method:

  1. Chop the chicken breasts into large chunks, approximately 3.5cm pieces. Place in a bowl and sprinkle over the garlic powder, chilli powder, ground cumin and ground coriander. Season with salt and pepper and add a teaspoon olive oil. Combine everything well and set aside.
  2. Slice the courgette and chop the red onion and yellow pepper into pieces of suitable size. Add a teaspoon olive oil over the vegetables and season with salt and pepper.
  3. Skewer the chicken and vegetables onto kebab skewers and grill on the BBQ for 8-10 minutes. Alternatively, you can cook them in a preheated oven 180°C / 350°F for approximately 20 minutes.
  4. In the meantime, make a quick accompanying sauce by finely chopping mint and stirring it into the yogurt. Add a squeeze of lemon and season with salt and pepper. Enjoy the kebabs with the mint yogurt and a side salad.

 

 

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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Beetroot and Banana Smoothie

Smoothies are the bomb! They contain more fibre than a juice, and the addition of fat-free yogurt makes it a satisfying post-work out snack. The banana is a wonderful fruit to use in smoothies as the flavour is strong enough to hide a bitter vegetable like kale, but thankfully is no match to the delicious, deeply-flavoured earthy beetroot, featured in this smoothie.

Smoothies lose their vibrant colour if left too long, so if you have the time to make them in the morning, that is best – but if you aren’t concerned about vibrancy of colour, they are perfectly fine if made the night before and stored (covered) in the fridge.

Serves x1 / calories per serving = 219 kCal

Macros per serving:

  • FATS – 7.1g
    • of which saturates 0.9g
  • CARBS – 29.7g
    • of which sugars 26g
  • PROTEIN – 9.6g

Ingredients:

½ beetroot, peeled and chopped (70g)
1 small banana, peeled and sliced
1 TB ground flaxseed
2 TB fat-free plain yogurt
½ cup unsweetened almond milk

Method:

  1. Simply place all the ingredients into a blender and blend until smooth. You may want to add a dash more almond milk if you find it too thick to drink. Best served chilled.

 

……………………………………………………………………………………………………………………………………………………………………

 

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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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.

……………………………………………………………………………………………………………………………………………………………………

Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best impulse purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

 

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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