Spicy Sweet Potato Soup and Corn Soup (V)

We are enjoying a bowl of warm, tasty soup before Spring rears its head… This one is packed with flavour and happens to be vegan too! IF you love the idea of this soup, but need to add meat, stir in some lean, cooked chicken pieces at the end to make it a little more to your liking…

Serves 4

Calories per serving = 317 kCal

Macros per serving:

  • FATS – 6.7g
    • of which saturates 0.9g
  • CARBS – 53g
    • of which sugars 17.4g
  • PROTEIN – 7.9g

Ingredients:

1 TB olive oil
1 onion, peeled and chopped
2 tsp ground cumin
2 tsp ground ginger
450g sweet potato, peeled and chopped
1 red pepper, chopped
1 red chili, seeds removed and chopped
1 litre vegetable stock
450g frozen corn
salt and lime juice, to season
coriander, to garnish

Method:

Heat the olive in a large pan over moderate heat and cook the onion until completely softened and partially caramelised. Add the cumin and ginger and stir well to cook out the spices. Add the sweet potato, red pepper, chili and the vegetable stock.

Set aside a small amount of frozen corn to the side to use as garnish and add the rest to the pan. Cover and cook until the sweet potato has softened, approx. 15-12 minutes. *Place the reserved frozen corn in a small bowl with boiling water.

Use a hand blender to partially blitz the soup once the sweet potatoes have cooked through and season the soup with salt and lime juice. Divide the soup between four warm bowls and garnish with the reserved corn kernels and chopped coriander.

Allergens
Celery (may be found in the vegetable stock)

 

 

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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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online diet, olly foster

Courgetti with Homemade Vegan Pesto

Courgetti with Homemade Vegan Pesto and flash-fried cherry tomatoes

Homemade pesto is easier than you think – it takes seconds to blitz and the fresh flavour (and bright colour) of homemade pesto is unbeatable. This pesto is vegan – we used Nutritional Yeast Flakes (available in health stores) to replace Parmesan used in regular pesto. The flavour of yeast flakes is incredible, and once you invest in a tub of it, you are likely to add it to everything!

Serves 2

Calories per serving = 317 kCal

Macros per serving:

  • FATS – 24.9g
    • of which saturates 3.6g
  • CARBS – 9.6g
    • of which sugars 7.8g
  • PROTEIN – 9.1g

Ingredients:

2 TB pine nuts
30g basil leaves
10g flat leaf parsley leaves
3 cloves garlic, peeled and roughly chopped
2 TB nutritional yeast flakes
40g olive oil, plus 1 tsp
lemon juice, to season
salt and freshly ground black pepper
10-12 cherry tomatoes, halved
500g courgetti (spiralised courgettes)

Method:

  1. Toast the pine nuts in a hot, dry pan until golden. Remove and add to a mini food processor along with the basil, parsley, garlic, yeast flakes and olive oil. Blitz to a smooth puree, stopping to scrape down the sides of the little jug every now and then to ensure thorough blitzing. Add a dash of lemon juice, salt and freshly ground black pepper to taste and mix to combine well. Cover and set aside.
  2. Add a teaspoon olive oil to a large pan and flash-fry the tomatoes over high for a few seconds. Remove and set aside to keep warm. Add the courgetti to the pan and stir continuously to evenly cook. The courgetti will release a lot of its own moisture, so ensure the pan is on high heat. (You don’t want to overcook the courgette, but you need the raw flavour cooked out. One to two minutes should suffice.) Remove the courgetti and allow to drain by placing in a colander.
  3. To serve, stir the pesto into the cooked courgetti and add the tomatoes. Season with salt and pepper.

Allergens
Gluten

online diet, olly foster

 

 

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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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Olly Fosters nutrition plan

Comforting Spiced Chickpea Bowl

A spicy bowl of high-fibre goodness – and vegan-friendly. The cayenne pepper can be adjusted to your liking, so keep tasting the pot while its cooking away. The recipe calls for a pinch of ground cloves, but cloves can really overpower a dish so make it very stingy pinch – barely your fingertips!

Serves 2

Calories per serving = 302 kCal

Macros per serving:

  • FATS – 10.5g
    • of which saturates 1.2g
  • CARBS – 32g
    • of which sugars 13.4g
  • PROTEIN – 12.8g

Ingredients:

1 TB olive oil
1 onion, peeled and finely sliced
2 cloves garlic, peeled and finely diced
2 tsp ginger paste
2 tsp ground cumin
2 tsp ground coriander
1 tsp cayenne pepper (adjust to your liking)
1 cinnamon stick
tiny pinch ground cloves
1 tin chickpeas, drained
1 tin chopped tomatoes
500g vegetable stock
chopped parsley, to garnish

Method:

  1. Heat the olive oil in a large pan and add the onions, gently frying until softened.
  2. Add the garlic, ginger, cumin, coriander, cayenne pepper, cinnamon stick and a very small pinch of ground cloves. Continue to fry until the spices cook out, then tip in the drained chickpeas, chopped tomatoes and vegetable stock.
  3. Simmer over medium heat for 20 minutes, partially covered. Remove the lid completely for the last 5 minutes and when the mixture thickens sufficiently and all the stock has reduced, taste and season with salt and freshly ground black pepper if needed.
  4. Divide between two bowls and garnish with chopped parsley.

Allergens
Celery (may contain)
Wheat (may contain)

Olly Fosters nutrition plan

 

 

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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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Peanut Protein Bars

Peanut Butter Protein Bars

A very rich and dense snack – these protein bars are a great option to pop into your bag if you are heading into a dreaded long meeting or if you anticipate you may be skipping a meal on a day out. Low in saturated fat and packed with protein (10g protein per bar!), they offer the lovely flavour combination of peanut and chocolate. We dusted ours with additional cocoa powder for the pic, but that part is entirely up to you!

Calories each = 256 kCal

Macros per serving:

  • FATS – 15.8g
    • of which saturates 2.8g
  • CARBS – 16.4g
    • of which sugars 10.4g
  • PROTEIN – 10g

Ingredients:

1 can chickpeas, drained
150g silken tofu
100g peanut butter
125 chopped apples
2 TB cocoa powder
3 TB golden unrefined sugar
1 tsp vanilla essence
1 cup almond flour
1 tsp baking powder
cocoa powder, for dusting (optional)

Method:

  1. Preheat the oven to 180°C.
  2. Place the drained chickpeas, silken tofu, peanut butter and chopped apples into a food processor and blitz until smooth, scraping down the sides of the dish as necessary. Add the cocoa powder, sugar and vanilla essence and continue to blitz until the mixture is as smooth as it can get and all the elements are combined.
  3. Pour this mixture into a large bowl and add fold in the almond flour and baking powder. Combine well and tip into a greased baking dish to come up at least 2cm high.
  4. Bake in the oven for 35 minutes, then remove and allow to cool.
  5. Slice into 8 bars and wrap each one in foil and grab as needed.

Allergens
Almonds
Peanuts
Soya

Peanut Protein Bars

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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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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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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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Tropical Fruit Salad with Yogurt and Nuts

What could be simpler than a fruit salad with yogurt and nuts? It may seem a little uninspiring, but the key is to make sure you are getting the right amounts of each. Select an exotic mix of fruit and make sure the yogurt is fat-free. Play around with different chopped nuts and dried fruit, and you have the perfect crunchy topping. It’s such a sweet deal, you may not even need the honey drizzled at the end.

Serves 2

Calories per serving = 197 kCal

Macros per serving:

  • FATS – 9.3g
    • of which saturates 1.1g
  • CARBS – 20.7g
    • of which sugars 19.7g
  • PROTEIN – 4.9g

Ingredients:

280g mixed fruit, diced (70g of each mango, melon, grapes, kiwi)
50g fat-free plain yogurt
2 TB mixed nuts, roughly chopped
1 tsp dried cranberries, roughly chopped
honey or maple syrup, to drizzle (optional)

Method:

  1. Simply divide the fruit salad evenly between two breakfast bowls. Top with a dollop of plain yogurt and scatter over the nuts and cranberries.
  2. Drizzle with honey or maple syrup, if desired.

Allergens
Nuts
Milk
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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Vegetable Noodle Stir-fry

A delicious Asian-inspired rice noodle stir-fry with fresh tomatoes added for fun. Rice noodles are prepared by simply rehydrating in hot water, making this a quick and satisfying option for meat-free Mondays. Use any vegetables you on hand, but partially-cook them like we have done to ensure they are perfectly cooked.

Serves 2

Calories per serving = 214 kCal

Macros per serving:

  • FATS – 10.6g
    • of which saturates 1.5g
  • CARBS – 22.1g
    • of which sugars 9.3g
  • PROTEIN – 5.1g

Ingredients:

80g baby corn, halved lengthways
80g sugar snap peas
1 TB toasted sesame oil, plus extra 2 tsp to drizzle on each
2 cloves garlic, peeled and finely minced
4 spring onions, white and green parts sliced and kept separate
2 tsp lemongrass paste, (or ½ stalk finely minced)
1 thumb -sized piece fresh ginger, finely minced
90g dried rice noodles
1 TB dark soy sauce
1 TB light soy sauce
1 tsp sugar
1 large tomato, sliced into 8 pieces
1 TB chili lakes, to garnish (optional)

Method:

  1. Bring a pan of salted water to the boil and add the baby corn and sugar snap peas. Cook for 2 minutes, then drain and set aside on a tray lined with kitchen paper. Pat dry.
  2. Heat the sesame oil in a large wok and gently fry the garlic, white parts of the spring onion, minced lemongrass and ginger until softened and fragrant.
  3. In the meantime, place the rice noodles in a bowl and pour boiling hot water from the kettle to cover. Allow to stand for one minute. Drain well and tip the softened noodles into the wok, along with the partially-cooked baby corn and sugar snap peas.
  4. Add the soy sauces and the sugar and increase the heat. Cook another 1-2 minutes until everything has warmed through and the noodles and vegetables are evenly coated in all the lovely juices and flavours.
  5. Divide the mixture between two bowls, adding the tomato wedges, then garnish with the green parts of the sliced spring onions you set aside and some chili flakes, if desired. An additional teaspoon drizzle of sesame oil over each will bring it all together.

Allergens
Wheat
Sesame
Soya

 

 

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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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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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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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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.

 

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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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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.

 

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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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