Quick Seafood Stew

A zingy, tomato-based seafood stew packed with little bursts of flavour from the capers, olives and infused lemon. This weeknight dinner (which is low in fats and carbs) can easily be whipped up in less than 30 minutes. We used salmon, but any fish will work well. Don’t omit the garnish of chopped parsley at the end – it adds freshness and flavour to the overall dish.

Serves 2

Calories per serving = 475Cal

Macros per serving

  • Fats 21g
     of which saturates       4g
  • Carbs 22g
     of which sugars           12g
  • Protein 46g

Ingredients

For the cauliflower mash
400g cauliflower florets
salt and white pepper

For the seafood ‘stew’

¾ tin chopped tomatoes
1 TB capers, drained
½ lemon, sliced thinly
2 fillets salmon (approx. 150g each)
75g cooked mussels, thawed if using frozen
6-8 pitted black olives, sliced
chopped parsley, to garnish

Method:

For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Season with salt and white pepper and mix well to combine. Set aside to keep warm.

At the same time, heat the chopped tomatoes in a medium size along with the slices of lemon and the capers. Cook over moderate heat for 10-12 minutes until the mixture thickens and cooks down. Place the fillets of salmon into the tomato mixture and cover the pan with a lid. Cook for 10-12 minutes (this should be enough time to cook the salmon), then stir in the mussels and olives to warm through.

Serve the salmon and sauce over the cauliflower mash and garnish with chopped parsley.

Allergens

Fish
Molluscs


If you are struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Salmon and Griddled Baby Bok Choy

Bok Choy is a fantastically-flavoured vegetable, also referred to as Pak Choi (and also known as Chinese Cabbage). The additional step of charring the bok choy and tomatoes enhances their flavor, and the acidity of the dressing complements the salmon. A great, low-carb dinner offering massive flavours.

Serves 2

Calories per serving = 417kCal

Macros per serving

  • Fats 31g
     of which saturates       3g
  • Carbs 2g
     of which sugars           4g
  • Protein 7g

Ingredients

2 tsp sesame seeds
2 tsp ginger, minced
2 tsp soy sauce
2 tsp lime juice
2 tsp sesame oil
2 tsp olive oil
3 baby bok choy, washed and halved
140g cherry tomatoes, halved
1 tsp sesame oil, additional for grilling
2 salmon steaks, skin on

Method:

Start by toasting the sesame seeds in a hot, dry pan. Remove and set aside.

Make the dressing by simply mixing in the minced ginger, soy sauce, lime juice and sesame oil along with 1 teaspoon of hot water. Whisk well and set aside.

Bring a large pan of salted water to the boil and add the halved bok choy. Cook until slightly tender, this shouldn’t take longer than 1-2 minutes. Remove and set aside on a tray lined with kitchen paper.

Heat a griddle pan, brushing one teaspoon olive oil on it. Grill the bok choy until visibly char-marked on the flat side. Do the same with the halved tomatoes. Depending on the size of your pan, you may need to do this in two batches, brushing with an additional teaspoon olive oil between grilling. Set aside to keep warm.

In a clean, flat pan, heat the sesame oil and fry the salmon skin-side down until crispy. Turn the salmon over and cook for an additional 4-6 minutes, depending on how well you like your salmon done.

Serve the salmon over the grilled bok choy and tomatoes and drizzle over the dressing. Top with the toasted sesame seeds.

 

Allergens

Wheat
Sesame
Fish
Soya

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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 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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Lean Turkey Meatballs in a Creamy Curry

The rich exotic flavor of curry can be enjoyed as a creamy sauce which we made by simply reducing a stock and stirring in come reduced-fat cream cheese at the end. Take care not to overcook the turkey meatballs, and try keep the sauce over a moderate heat to avoid splitting. We have spooned our creamy meatballs over wilted spinach, but if you need something more substantial, serve them over quinoa instead.

Serves 2 

Calories per serving = 359kCal

Macros per serving

  • Fats 7g
     of which saturates       4g
  • Carbs 4g
     of which sugars           8g
  • Protein 50g

Ingredients

260g lean turkey mince 2% fat
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
salt and freshly ground black pepper
2 tsp olive oil
200g baby spinach
½ red onion, sliced
2 cloves garlic, peeled and sliced
2 tsp medium curry powder
½ cup chicken stock
3 TB reduced-fat cream cheese
2 TB fat-free plain yogurt, to drizzle
coriander, to garnish

Method:

Combine the turkey mince, garlic and onion powders and ground coriander in a bowl. Season generously with salt and black pepper. Using a spoon and your hands, form into ping-pong size meatballs. Set aside.

Tip all the spinach into a large pan with a dash of water and wilt over a moderate heat, stirring continuously. Tip the pan and press down on the wilted spinach to allow all the excess water to drain off to one side. Remove the drained spinach, season the mixture well with salt and pepper and set aside in a warm oven.

Heat one teaspoon olive oil in a pan and fry the meatballs until golden all over. Remove and set aside. They may not be completely cooked through at this stage, but that is OK.

Add the second teaspoon olive oil to the same pan and gently fry the onions and garlic until softened. Add the curry powder and continue to fry for additional minute, stirring continuously. Add the chicken stock and return the meatballs to the pan. Cover and cook over low-medium heat for 4-5 minutes, this will ensure the meatballs cook through.

Remove the lid from the pan and allow the stock to reduce slightly, then stir in the cream cheese. Do not allow the mixture to heat too much, else the sauce may split.

When ready to serve, divide the spinach between two plates and top with the meatballs and its accompanying sauce. Spoon a little yogurt onto each serving, if desired and garnish with coriander leaves.

 

Allergens

Milk
Celery (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 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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Coconut-crumbed Cod Fillets

Just because you are closely monitoring your carb intake, doesn’t mean you can’t enjoy heavenly things like crumbed cod fillets. These ‘crumbed’ fish fillets are coated in coconut flour, egg and then desiccated coconut, making them a great gluten-free, low-carb option. They can be enjoyed with a side salad of your choice, but we love it with the (chicken less-version of) Crunchy Asian Slaw for a lovely light summer meal.

Serves 4 

Calories per cod fillet = 265 Cal

Macros per cod fillet

  • Fats 16g
     of which saturates       3g
  • Carbs 4g
     of which sugars           1.2g
  • Protein 25g

Ingredients:

salt and white pepper
4 cod fillets (approx. 120g each)
25g coconut flour
1 medium egg
½ cup desiccated coconut
2 TB olive oil
1 lime, to serve

Method:

Season both sides of the cod with salt and white pepper.

Place the coconut flour in a bowl. Whisk the egg in a second bowl. Spread out the desiccated coconut in a third bowl.

Dust both sides of the cod pieces in the first bowl of coconut flour. Tap gently to remove excess flour, then dip them into the whisked egg, lifting to allow excess egg to run off. Finally, press the fillets firmly into the desiccated coconut so it’s covered on both sides.

Cooking the cod fillets in two batches, heat half the olive oil in a large, non-stick pan and grill the fish fillets over medium heat until golden brown on both sides, approximately 4-6 minutes. Repeat the process with the remaining oil and remaining two fillets (you may need to wipe the pan clean between each fry-up.)

Season the fish with salt if needed and generously squeeze lime over.

 

Allergens
Fish
Eggs
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 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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Crunchy Asian Slaw

Perfect for summer! This is an excellent vegetarian lunchbox salad bursting with fresh flavours that get better the longer it stands. If you are missing the protein, add some cooked shredded lean chicken for a complete and filling meal. Macros provided for both versions below.

Serves 2 

Calories per serving = 118Cal (without chicken)

Macros per serving (without chicken)

  • Fats 6g
     of which saturates       0.5g
  • Carbs 15g
     of which sugars           14g
  • Protein 4g


Calories per serving = 292Cal
(with chicken)

Macros per serving (with chicken)

  • Fats 9g
     of which saturates       1.3g
  • Carbs 15g
     of which sugars           14g
  • Protein 41g

Ingredients:

45g carrot, peeled and cut into matchsticks (trimmed weight)
200g thinly sliced red cabbage
½ fresh mango, peeled and diced small
3 spring onions, sliced
1 red chili, seeds removed and finely sliced
small handful coriander, finely chopped
juice of 1 lime
½ TB roasted sesame oil
1 tsp fish sauce
2 cooked, medium skinless and deboned chicken breasts (optional)

 

Method:

Combine the carrot, red cabbage, mango, spring onions, chili and coriander in a large bowl. Drizzle over lime juice and roasted sesame oil and one teaspoon fish sauce and toss well to combine to ensure the salad is evenly coated in the lovely dressing. If you feel it needs more saltiness, add a little more fish sauce and mix well.

Enjoy as is (or add cooked chicken that has been shredded and mixed in). Divide between two bowls and enjoy!

 

Allergens
Sesame
Fish

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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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Spicy Jerk Chicken

Looking for interesting homemade ways to spice up your chicken? This Jerk rub will take seconds to make and delivers spicy fragrant flavours which need only a squeeze of lemon when serving to finish it to perfection. Adjust the amount of cayenne pepper to your liking and enjoy with a fresh side salad. If you are super conscious of fat, remove the skin before cooking.

Serves 4 

Calories per serving = 372kCal

Macros per serving:

  • FATS – 27g
    • of which saturates 6.5g
  • CARBS – 4.7g
    • of which sugars 1.8g
  • PROTEIN – 28g

Ingredients:

1 tsp red pepper flakes
1 TB onion powder
1 TB garlic powder
2 tsp dried thyme
1 tsp ground allspice
¼ tsp ground nutmeg
pinch ground cinnamon
pinch cayenne pepper
salt and freshly ground black pepper
2 TB olive oil
4 large bone-in chicken thighs
lemon wedges, to serve

 

Method:

Preheat the oven to 180°C.

Combine all the ingredients in a bowl apart (from the chicken and lemon) to form a paste. Rub the paste all over the chicken pieces using clean hands to rub into all parts of the chicken. Place the chicken onto a roasting tray and bake for 30-35 minutes, until juices run clear when pierced.

Serve with lemon wedges and your side dish of choice.

Allergens
none

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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 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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Chia Porridge with Berries

These overnight chia pots are great for mornings when you are in a hurry as you simply pop it in the fridge the night before to soften and swell. We topped our chia pots with berries, but you could use any fruit, nuts or granola. Another variation could be to add ground cinnamon into the mixture and top with diced apples!

Calories per muffin = 145kCal

Macros per serving:

  • FATS – 9.5g
    • of which saturates 1g
  • CARBS – 4.1g
    • of which sugars 1.2g
  • PROTEIN – 5.4g

Ingredients:

1 ½ cups unsweetened almond milk
½ cup white chia seeds
½ tsp vanilla extract
¼ tsp Stevia
8-10 raspberries
8-10 blueberries

 

Method:

Combine the almond milk and chia seeds in a bowl. Cover and place in the fridge for several hours, or preferably overnight to soften and swell.

The next morning, simply stir in the vanilla extract and Stevia and divide between 4 pots or small bowls. Top with berries of your choice and an additional sprinkle of Stevia, if desired.

Allergens
Almonds

 

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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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Apple and Oat Cinnamon Muffins

Egg and dairy-free, these moreish muffins offer just the right amount of sweetness to satisfy you in the mornings. The best things about these muffins is that they freeze well and can simply be popped into the microwave for 1-2 minutes and brought back to life! At only 0.9g saturated fat and 6g sugars per muffin, these little high-fibre beauties hit 200kCal per muffin on the dot! Go on then, have 2…

Makes 10

Calories per muffin = 200kCal

Macros per serving:

  • FATS – 11.3g
    • of which saturates 0.9g
  • CARBS – 17.1g
    • of which sugars 6g
  • PROTEIN – 5.4g

Ingredients:

2 TB ground flaxseeds
½ large apple, diced very small, 1mm
1 ½ tsp ground cinnamon
1 cup whole wheat flour
1 ¼ cups almond flour
¼ cup raw rolled oats
1 TB baking powder
pinch salt
1 tsp Stevia
2 TB unrefined brown sugar
1 cup unsweetened almond milk
2 tsp vanilla essence
2 TB vegetable oil

 

Method:

Preheat the oven to 180°C.

Combine the ground flaxseed with six tablespoons water in a small bowl. Set aside.

In a separate bowl, combine the finely diced apple with half a teaspoon of the ground cinnamon. Set aside.

Prepare the dry ingredients by mixing the whole wheat flour, almond flour, raw oats, baking powder, salt, Stevia and sugar. Add the remaining cinnamon (one teaspoon) to this mixture too. In a separate bowl, whisk together the almond milk, vanilla essence, oil and the flaxseed mixture. Add this wet milk mixture to the flour mixture and combine well. Fold in the diced cinnamon apples until evenly distributed.

Spoon the muffin mixture into a greased standard-sized muffin tin. You will only have enough to fill 10 spaces. Bake in the oven for 20-25 minutes, or until a knife or cake tester inserted into a baked muffin comes out clean.

Remove the muffins using a spoon and allow to cool on a cooling rack, or even better – eat them warm!

Allergens
Oats, wheat
Almonds

 

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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 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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Pork Tenderloin with Balsamic Maple Glaze

Pork is a relatively lean meat and if cooked incorrectly, can dry out. This method ensures the pork is cooked to perfection. The accompanying sauce takes a minute or two to throw together and finishes the dish perfectly. Serve with your choice of salad or vegetables.

Serves 2

Calories per serving = 343Cal (excluding side salad)

Macros per serving:

  • FATS – 17g
    • of which saturates 4.8g
  • CARBS – 8.5g
    • of which sugars 7.6g
  • PROTEIN – 39g

Ingredients:

1 TB olive oil
350g Athleat pork fillet, fat and sinew removed
salt and freshly ground black pepper
2 TB balsamic vinegar
1 TB maple syrup
1 tsp Dijon mustard
chives, to garnish

Method:

Preheat the oven to 210°C.

Heat the olive oil in a large pan and brown the pork tenderloin fillet on all sides. Remove from the pan and season with salt and freshly ground black pepper. Transfer the pork to a roasting tray and place in the oven for 10 minutes to cook through. Remove and allow to rest.

While the pork is resting, heat the balsamic vinegar, maple syrup and Dijon mustard in a small pan. Cook until the mixture bubbles and reduces to a thick glaze.

Slice the pork and drizzle over the glaze. Garnish with snipped chives.

Allergens
Mustard
Sulphites

 

 

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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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Shrimp and Avocado Salad with Basil Dressing

Fresh basil-infused oil dresses this lovely salad of freshly cooked prawns and avocado. A simple and elegant dish for lunch or supper.

Serves 2

Calories per serving = 305 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 3.8g
  • CARBS – 1.8g
    • of which sugars 0.9g
  • PROTEIN – 23g

Ingredients:

generous handful basil leaves
olive oil
1 lemon, halved
salt and freshly ground black pepper
240g raw King prawns, shelled and heads removed
2 cups mixed salad leaves
½ avocado, peeled and sliced

Method:

Tear the basil leaves into smaller pieces and crush along with the two tablespoons of olive oil using a pestle and mortar. Season with a squeeze of lemon, salt and freshly ground black pepper. Set aside.

Heat one teaspoon olive oil in a pan and cook the prawns until they turn pink and are cooked through. Add a squeeze of lemon juice generously to the pan, stir well to coat the prawns then remove the pan from the heat. Season the prawns with salt and freshly ground black pepper.

Serve the prawns on top of a salad made from mixed salad leaves and sliced avocado and use the basil dressing to dress the salad.

Allergens
Crustaceans

 

 

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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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