Sausage and Mushroom Skewers

Sometimes you want to give eggs a skip at breakfast time, and this is a great way to enjoy the best parts of a fry-up, except in a lean way. If you are cooking for your partner, double up the ingredients and present it fancy! A good tip to remember: Pop the porkies in the freezer for 20 minutes before slicing them, making the process easier.

Serves = 1

Calories per serving = 292 kCal 

Macros per serving:

  • FATS – 17.8g
    • of which saturates 3.6g
  • CARBS – 15.7g
    • of which sugars 10.7g
  • PROTEIN – 14.6g

Ingredients:

2 reduced-fat pork sausages
4 mushrooms
¼ red onion
1 TB olive oil
1 TB soy sauce
chopped herbs, to garnish
small tomato, sliced to serve alongside (optional)

Method:

Preheat the oven to 350°F / 180°C.

Slice the sausages into 3 or 4 pieces and skewer onto the kebab stick, alternating with mushrooms and pieces of red onion.

Whisk the olive oil and soya sauce together and baste the kebabs. Bake in the oven for 20 min, turning after 10 minutes and basting with remaining marinade.

Serve immediately garnished with freshly chopped parsley and a sliced tomato on the side.

Allergens

Wheat
Milk
Soya
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 Olly Foster’s 12 week body transformation programme can help you.

“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

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Mini Mushroom and Spinach Frittatas

We love these little frittatas! They are fairly quick to make, ideal for those doing keto and very convenient. Make a batch and keep in the fridge for up to 3 days. They only need 30 seconds in the microwave to reheat, so two in the morning and you will be good to go. We added a small amount of reduced fat cream cheese to the mix: if you have any of the flavoured ones on hand (like onion and chives), even better! It’s important to caramelise your mushrooms and wilt the spinach beforehand: it adds massive flavour and reduces unnecessary moisture, so don’t skip that step as tempting as it may be.

Makes 6

Calories per serving (1 serving = 2 mini frittatas) = 221 kCal

Macros per serving:

  • FATS – 14g
    • of which saturates 3.9g
  • CARBS – 2.6g
    • of which sugars 1g
  • PROTEIN – 18g

Ingredients:

2 tsp olive oil
170g mushrooms, finely chopped
45g baby spinach, stalks removed and thinly sliced
salt and freshly ground black pepper
6 medium eggs
70g almond milk
1 TB reduced-fat cream cheese
white pepper

 

Method:

Preheat the oven to 180°C.

Heat the olive oil in a large pan and fry the mushrooms until golden and caramelised. Add the finely sliced spinach and allow it to wilt. Lower the heat and cook until all moisture has cooked out. Season with salt and freshly ground black pepper. Set aside to cool slightly.

In a bowl, whisk the eggs, almond milk and cream cheese until well combined. Tip the cooked vegetables into the whisked eggs and stir well. Season the mixture with salt and white pepper.

Grease a muffin tin and use a small ladle (or ¼ size measuring cup) to evenly distribute the mixture into the muffin tin. There will be enough to make 7, and they should be filled 7/8th high. Place in the oven and bake for 15-20 minutes, or until a cake tester inserted into the centre of one comes out clean.

Allow to cool slightly, then run a knife around the edges to pry them out. (If you can brave hot sauce at breakfast time, these are great with a drizzle of Sriracha!)

Allergens
Almonds
Eggs
Milk

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“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 find out more about Olly’s ART 12 week body transformation program

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Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!

Serves 2

Calories per serving = 251 kCal

Macros per serving:

  • FATS – 20.6g
    • of which saturates 3.4g
  • CARBS – 3.9g
    • of which sugars 2.8g
  • PROTEIN – 9.5g

Ingredients:

For the ‘bread’
4 TB almond flour
2 TB ground flax seed
1 tsp baking powder
pinch cayenne pepper
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp mustard powder
2 eggs, lightly beaten
salt and freshly ground black pepper

To finish the dish
½ avocado
salt and freshly ground black pepper
¼ lemon
2 slices of Microwave Bread
1 tsp olive oil
1 large tomato, sliced
handful salad cress or washed sprouts

Method:

  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.

Allergens
Almonds
Mustard
Eggs
Sulphites
Wheat (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 Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon Breakfast Bagel

It’s all about balance, right? While we wouldn’t encourage bagels-for-breakfast on a regular basis, there is no reason why you can’t compromise and share one bagel between two people post-workout. Ensuring its topped with healthy toppings, this is sure to be a weekend treat for you and your loved one. Do not be intimidated by the fancy end-result – barely any work goes into the assembly and it can be done in less time it takes to boil an egg!

Serves 2

Calories per serving = 192 kCal

Macros per serving:

  • FATS – 15.2g
    • of which saturates 4.4g
  • CARBS – 22.2g
    • of which sugars 5.6g
  • PROTEIN – 23.2g

Ingredients:

1 white bagel (average-size)
2 TB reduced-fat cream cheese
1 tsp dill, finely chopped, plus additional fronds to garnish
1 lemon, cut into wedges
½ avocado, sliced
100g smoked salmon
10g red onion, finely sliced
1 tsp capers
sea salt flakes
freshly cracked black pepper

Method:

  1. Preheat the oven to maximum grill. Halve the bagel and place under the grill to toast. Remove and set aside.
  2. In the meantime, combine the reduced fat cream cheese with the finely chopped dill. Squeeze the juice from one lemon wedge, season and mix well to combine.
  3. Spread the dill cream cheese onto each bagel half and arrange the slices of avocado on top. Season generously with salt and pepper.
  4. Divide the pieces of smoked salmon onto each avocado-topped bagel and scatter over the red onion and capers.
  5. Finish with additional fronds of dill to garnish and another generous crack of black pepper. Serve with lemon wedges.

Allergens
Wheat
Milk
Fish
Eggs (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 Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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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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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Bacon & Veg Pops

Another great breakfast or snack to prepare the night before and eat on the go….

Makes x6 pops / calories per pop = 130 cals

Macros per pop:

  • FAT – 9g
  • CARBS – 4g
  • PROTEIN – 10g

Ingredients:

  • x 6 back bacon rashers
  • 125g mozzarella, sliced into 6 pieces
  • 250g courgette
  • 100g roasted red pepper
  • 1 tbsp vegetable oil
  • salt & pepper

bacon & veg pops

 

How To Cook:

  1. Preheat the oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the courgette into 1cm pieces, place onto a baking tray, drizzle with oil, season with salt and pepper then roast in the middle of the oven for 15 mins.
  3. Meanwhile line the muffin tins with rashers of bacon (no greasing of the tin required)
  4. Once your courgettes are cooked, layer up the bacon cups with a slice of courgette on the bottom followed by a cutting of red pepper, another slice of courgette, another slice of red pepper, topped with a slice of mozzarella. Sprinkle with some black pepper then roast in the oven for 20 mins.
  5. Great hot or cold.

Enjoy.

Bacon and veg pops IMG_6829 IMG_6830 IMG_6837

Bacon and veg pops

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon & Asparagus Frittata

 

High protein, low carb breakfast, perfect for your pre-workout meal before your morning workout.

Serves x2 / calories per serving = 275 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 4g
  • PROTEIN – 24g

Ingredients:

  • 6 eggs
  • 70g asparagus
  • 50g smoked salmon
  • Few sprigs flat leaf parsley, chopped
  • 1 wedge lemon
  • 1 tsp butter
  • salt & pepper

Smoked Salmon & Asparagus Frittata

How To Cook:

  1. Pre-heat an over-head grill to a high heat.
  2. Boil the asparagus for 3 mins until tender then transfer to some ice cold water to retain their green colour.
  3. Cut the smoked salmon into strips.
  4. Melt the butter in a small non-stick pan over a med/high heat, whisk the eggs with the chopped parsley, some salt and pepper before pouring into the pan, continue to stir slowly like you are making scrambled eggs but stop before it gets too scrambled and is still runny. Remove from the heat then add your smoked salmon and asparagus on top of the egg mix, squeeze over some lemon juice before popping under the grill for around 3-5 mins until the egg has cooked through and its starting to turn golden on top.
  5. Can be served hot or cold.

Enjoy.

Smoked Salmon & Asparagus Frittata

Smoked Salmon & Asparagus Frittata

 

 

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Breakfast Smoothie

If you really struggle to get a good breakfast down you in the morning, try experimenting with smoothies.  The key thing is to make sure it’s protein rich, so get a scoop or two of your favoured whey in there.  Next you want a good selection of fats and fibre, so don’t be afraid to throw in some raw nuts and green veg, it won’t taste like cut grass trust me, once it’s blended up with all the other flavours you won’t even notice that there’s veg in there.

Give this one below a try, its delicious and contains all the right macros for a nutritious breakfast.

Servings x1 / calories per serving = 469 cals

Macros per serving:

  • FAT – 22g
  • CARBS – 19g
  • PROTEIN – 45g

action reaction training

Ingredients:

 

Action reaction training

Action reaction training

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Spinach & Coconut Flour Pancakes Stuffed With Goats Cheese Mushrooms

These funky looking pancakes made from Sukrin coconut flour are highly nutritious and taste amazing, so fill them with any savoury filling of your choice and give them a try.

Serves x1 / calories = 390 cals

Macros:

  • FAT – 18g
  • CARBS – 14g
  • PROTEIN – 23g

Ingredients:

How to prepare:

  1. In a blender mix the eggs, coconut flour, spinach and some salt and pepper into a smooth batter then set aside.
  2. Fry the mushrooms in a touch of oil for 5 minutes until softened.
  3. Meanwhile cook your pancakes one by one in a small none-stick frying pan, melting a touch of coconut oil in the pan before adding your batter. Keep each pancake warm under some foil or in a warmed oven whilst you cook up the rest of the pancakes.
  4. Once all your pancakes are cooked (ingredients allow for around 3 pancakes depending upon size of your pan), fold the goats cheese into the cooked mushrooms, season with salt and pepper then spoon into the pancakes, roll them up and serve immediately with a wedge of lemon.

 

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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Bacon And Egg Muffins

These bacon and egg muffins are so delicious and way more filling than they look which is a good thing, as we need to fill ourselves up with protein in the morning to prevent energy crashes throughout the day.  You could make these the night before and eat on the go the next morning as they hold together very well and are so good you’ll struggle to not scoff the whole lot.

Makes x6 muffins / calories per muffin = 159 cals

Macros per muffin:

  • FAT – 12g
  • CARBS – 1g
  • PROTEIN – 13g

IMG_1907

Ingredients:

  • 3 eggs
  • 200g courgette, grated
  • 30g parmesan, grated
  • 6 rashers back bacon
  • Black pepper

 

How to prepare:

  1. Preheat oven to 170c fan /190 electric / gas mark 5
  2. Line your cup tins with the bacon rashers, making a bacon cup, press down to seal any holes to keep the egg mix contained. (You won’t need to grease the tin as the bacon provides enough of its own fat, which will stop it sticking.
  3. In a large bowl mix together the grated courgette, parmesan, and eggs, season with pepper then spoon the mixture into the bacon cups.
  4. Bake for 25 mins until the egg is cooked through.

Screenshot 2016-01-08 09.12.30

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“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 find out more about Olly’s ART 12 week body transformation programme

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