Posts

Fat-free Strawberry Frozen Yogurt Popsicles

Invest in popsicle / lolly moulds and you will be making these refreshing, guilt-free popsicles all summer long. (Reusable silicon or plastic popsicle/lolly moulds are approximately £9 on Amazon and will be a great investment if you have a sweet tooth. Most are 100ml in size and come in sets of 6).

Makes 7

Calories per lolly = 71Cal

Macros per Lolly:

  • FATS – 0g
    • of which saturates 0g
  • CARBS – 9.7g
    • of which sugars 9.7g
  • PROTEIN – 6.8g

Ingredients:

230g fresh strawberries, weight after trimming
3 TB fructose (fruit sugar)
450g fat-free plain Greek-style yogurt

 

Method:

Trim the strawberries and dice into small pieces. Place in a bowl and sprinkle over the fructose, mixing well. Cover and leave to macerate in the fridge overnight.

The next morning, blitz the strawberries to a puree and fold in three-quarters of this blitzed puree into the yogurt. Whisk well to combine.

Divide the strawberry yogurt between the 100ml lolly moulds*, stopping at intervals to add a little of the remaining blitzed strawberry puree. (This just makes it look pretty by giving it a mottled appearance. You can simply combine all the blitzed puree into the yogurt if that’s easier and quicker for you.) Click the lid/stick in place in each mould, and place upright in the freezer for several hours, preferable overnight.

Remove the popsicles from the freezer 30 minutes before eating and place them in the fridge. This will result in a softer texture – and may make it easier to remove the popsicle from the mould. (If you still struggle to remove it, run a little warm water on the outside of the popsicle mould and slide the lolly out.)

*You are likely to have some leftover mixture after filling the 6 moulds. You can simply place this in a small bowl or ramekin, cover with cling film and freeze along with the others, or leave unfrozen and enjoy as an addition to your breakfast smoothie.

Allergens
Milk

 

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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 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

Follow me on

Salmon Fishcakes

Asian-inspired fragrant fishcakes with a lovely soy-mayo dressing. A great light meal perfect for Spring! (Tuna works just as well for this recipe, just check the amounts once drained as the tin sizes may differ.)

Serves 2 (makes 6 small fishcakes)

Calories per serving = 462 kCal 

Macros per serving:

  • FATS – 37g
    • of which saturates 12g
  • CARBS – 4.5g
    • of which sugars 2g
  • PROTEIN – 26g

Ingredients:

1 tin wild red salmon (170g drained weight)
½ tsp lemongrass paste
½ tsp ginger paste
½ tsp garlic paste
½ tsp minced chili
small handful coriander, chopped (plus extra to garnish)
1 medium egg, whisked
2 TB coconut flour
2 TB mayonnaise
½ tsp Kikkoman soy sauce
2 tsp Athleat’s coconut oil
lettuce or pea shoots, to serve
red chili, sliced, to garnish

Method:

Combine the well-drained salmon with the lemongrass, ginger, garlic, chili and coriander in a large bowl. Add the egg and coconut flour and stir until well combined. Form six 40-50g balls, gently squeezing out any excess moisture, then flatten gently into a patty shape. Place them on a tray and keep in the fridge for 20 minutes.

In the meantime, make a dressing by mixing the mayonnaise with soy sauce. Set aside.

To cook, remove the fishcakes from the oven. Melt a little coconut oil in a large pan and fry three of the fishcakes on both sides until golden over low-moderate heat, using a spatula to carefully turn them. This is easier done in two batches, (keeping the first batch warm in a preheated oven of 100°C) and repeating the process with the remaining coconut oil and three fishcakes.

Serve the warm fishcakes with a simple green salad and garnish with freshly sliced red chili and coriander leaves. Top the fishcakes with a small dollop of the dressing to finish the dish.

 

Allergens
Eggs
Milk
Fish
Soya
Wheat (may be found in the soy sauce)

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on

Crunchy Quinoa and Avocado Salad

A simple, well-balanced lunchtime salad that can be made ahead of time. We used ‘mixed seed’ quinoa (red, black and white seeds) which offer an earthier flavour and retains a slight crunch. Use a good quality soy sauce and simply top with all your favourites!

Serves 2

Calories per serving = 430 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 5g
  • CARBS – 26g
    • of which sugars 5g
  • PROTEIN – 26g

Ingredients:

90g uncooked mixed seed quinoa
4 medium eggs
2 tsp olive oil
4 large mint leaves, finely chopped
handful flat leaf parsley, finely chopped
1 TB Kikkoman soy sauce
100g cherry tomatoes, halved
½ large avocado, sliced
salt and freshly ground black pepper

 

Method:

Bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. Set aside to cool. In the meantime, boil the eggs to your liking, peel and set aside.

Once the quinoa has cooled, stir in the olive oil and the finely chopped mint and parsley. Stir in the soy sauce and divide the mixture between two bowls (or lunchboxes).

Add halved cherry tomatoes, the eggs and the sliced avocado. Season with salt and freshly ground black pepper. (If you are making this ahead of time, squeeze a little lemon juice on the sliced avocado to prevent discolouration.)

Allergens
Wheat
Eggs
Soya

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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 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

Follow me on

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)

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on

Overnight Oats and Berries

Oats are high in fibre, rich in anti-oxidants and surprisingly low in sugar carbs. This post workout snack can be whipped up in seconds the night before.  We also added protein powder: you probably have your favourite by now. (If you use soy protein powder, this recipe will be suitable for vegans, but we based our macros on whey protein powder.)

Serves 1

Macros per serving:

  • FATS – 5.1g
    • of which saturates 0.7g
  • CARBS – 29g
    • of which sugars 3.1g
  • PROTEIN – 15g

Ingredients:

40g raw rolled oats
½ TB whey protein powder
150g unsweetened almond milk
¼ tsp vanilla essence
Stevia, to taste
35g mixed berries

 

Method:

Place the oats, protein powder, almond milk and vanilla essence into a bowl. Stir well to combine, then cover and place in the fridge overnight.

The next morning, sweeten the oats using the sweetener of your choice (or drizzle with honey if you do not like artificial sweeteners) and stir well. Top with fresh berries and enjoy!

Allergens
Oats
Almonds
Milk

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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 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

Follow me on

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

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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 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

Follow me on

Mini Fish Pies

Have you ever seen those tiny casserole pots and wonder what people make in them? Now you know! These adorable fish pies are going to be a firm favourite in your home. We used ones (10cm wide and 5cm deep) which are widely available, as you know. You could use standard ramekins, but they are slightly smaller in size. Having said that, if you prefer to make a large casserole, simply triple the recipe below and use the same dish you would use to make a lasagne to serve 6. We monitored all macros to ensure you have a meal that is packed with flavour without compromising your goals.

Serves 2

Calories per serving = 414 kCal 

Macros per serving:

  • FATS – 16g
    • of which saturates 5.4g
  • CARBS – 36g
    • of which sugars 4.9g
  • PROTEIN – 28g

Ingredients:

1 large potato (300g peeled weight)
¼ cup skimmed milk
½ tsp Dijon mustard
salt and white pepper
1 TB olive oil, plus extra for brushing
2 small, round shallots, peeled and finely sliced
1 clove garlic, peeled and minced
35g frozen peas
juice of ½ lemon
8 raw prawns, peeled, heads removed
200g smoked haddock, cut into small chunks
small handful fresh dill, chopped
2 TB double cream
2 tsp sesame seeds

Method:

Cut the potato into smaller chunks and place in a pan of cold, salted water. Bring to the boil and cook the potatoes until tender, then drain and mash with skimmed milk and Dijon mustard. Season with salt and white pepper and set aside.

Preheat the oven to 180°C.

Heat the olive oil in a pan over moderate heat and cook the sliced shallots until softened. Add the garlic and frozen peas and cook for a minute longer, stirring continuously. Squeeze over the half lemon (catching and discarding any pips) and stir well. Remove the pan from the heat.

Halve the raw prawns lengthways and add to the pan of shallots and peas, along with the diced, raw smoked haddock, chopped dill and whipping cream. Stir well to combine the mixture, then divide the mixture between two, greased mini casserole dishes (or large ramekins). The mixture should come up 2/3 of the pots. Cover the fish mix with the mashed potatoes and brush the tops lightly with a little olive oil.

Place the mini casserole onto a tray and place the tray into the oven for 25-30 minutes. In the meantime, toast the sesame seeds in a small, hot pan until toasted.

Serve the fish pies garnished with a scattering of the toasted sesame seeds and a sprig of dill. Delicious with a side salad!

Allergens
Mustard
Milk
Sesame
Fish
Crustacean
Sulphites

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on

Buffalo Mince & Mushroom-Stuffed Peppers

Something different and interesting for those on a low-carb / grain-free diet… We used Athleat’s grass-fed buffalo mince to mix things up a bit. As described by Athleat, buffalo is slightly sweeter than beef mince – but feel free to use any lean, ground meat you have on hand. Everyone has their favourite pepper, so stuff your favourite one and enjoy!

Serves = 2

Calories per serving = 417 kCal 

Macros per serving:

  • FATS – 24.1g
    • of which saturates 15.9g
  • CARBS – 15.6g
    • of which sugars 13.6g
  • PROTEIN – 31.1g

Ingredients:

1 tsp olive oil, plus additional 1 tsp to brush on peppers
2 rashers smoked back bacon, finely chopped
1 medium onion, peeled and finely chopped
2 cloves garlic, peeled and finely chopped
150g mushrooms, finely chopped
200g Athleat grass-fed buffalo mince
2 tsp smoked paprika
salt and freshly ground black pepper
1 red pepper
1 yellow pepper
1 TB flat leaf parsley, chopped

Method:

Heat one teaspoon olive oil in a pan and add the diced bacon, cooking gently until the bacon has rendered most if its fat and is slightly crispy. Remove and set the bacon aside, leaving the rendered fat in the pan. Cook the onion in the fat remaining in the pan over a low heat. Once the onions have softened and partially caramelised, add the garlic and mushrooms and increase the heat. Cook until the mushrooms have released all their moisture and have cooked until caramelised.

Add the buffalo mince and the smoked paprika to the pan and cook over moderate heat until the mince is no longer pink. Remove the pan from the heat and stir in the bacon. Season the mixture well with salt and black pepper.

Slice off the top section of each pepper and use a small, sharp knife to remove any inner white parts and seeds from the inside of the pepper and the ‘lid’. You may need to trim the very bumpy parts of the base just to ensure the pepper stands up straight – but try not to make any holes in the base.

Lightly brush olive oil on the outside of the peppers and place onto a roasting tray. Spoon the buffalo mince mixture into each pepper, then cover each pepper with their ‘lids’. Bake in the oven for 25-30 minutes.

Carefully remove and garnish with freshly chopped parsley.

Allergens

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on

weight loss plan

Slow-cooked Venison Casserole

Perfect for the slow-cooker and requiring very little of your attention, this is a comforting stew using lean diced venison from ATHLEAT. We bulked up the stew with vegetables and you will love the little bursts of sweetness that come through from the corn added towards the end. For such a hearty meal, it is surprisingly low in calories. If you are not concerned about monitoring your carbs, quinoa or rice are great accompaniments too, else cooked cauli-rice always does the trick!

Makes 3 portions (or 2 servings with leftovers)

Calories per serving = 397 kCal 

Macros per serving:

  • FATS – 12.7g
    • of which saturates 2.8g
  • CARBS – 25.7g
    • of which sugars 16.3g
  • PROTEIN – 39g

Ingredients:

2 TB olive oil
450g ATHLEAT diced venison
1 medium onion, peeled and sliced
2 large carrots, peeled and cut into chunks
3 cloves garlic, peeled and chopped
2 TB red wine vinegar
1 tin chopped tomatoes
250ml rich beef stock
2 tsp cornflour (mixed with dash cold water)
few sprigs thyme
2 large courgettes, cut into chunks
100g frozen corn
salt and freshly ground black pepper
cooked cauli-rice, optional to serve

Method:

  1. Heat a tablespoon olive oil in a large pan and brown the venison in batches until golden and crispy on the outside. You may need to use a second tablespoon for the second batch. Remove and set aside. (It’s important to get the diced meat well-browned, as it adds great flavour. If you crowd the pan, they will simply simmer in their juices and you won’t get the necessary browning.)
  2. There should still be enough oil in the pan, so use this to gently fry the onions and carrots until the onions have caramelised and softened. Add the garlic halfway through – as garlic tends to burn quickly. You could add a small dash of stock (rather than adding more oil) if the mixture dries out and there is risk of burning.
  3. Add the red wine vinegar which will deglaze the pan. Keep the pan on the heat until the vinegar has cooked out then transfer the mixture to a slow-cooker, along with the browned meat and the chopped tomatoes. Pour in the (hot) rich beef stock and stir in the cornflour mixture. Add the thyme and place the slow cooker on high for 90 minutes.
  4. After 90 minutes, give the mixture a good stir, and add the courgettes – cook for an additional 90 minutes, adding the frozen corn in the last 10-15 minutes.
  5. Season well and serve with cauliflower rice or any other sides of your choice!

Allergens
Gluten
Milk
Sulphites
Wheat (may contain)

weight loss plan

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on

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

 

 

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

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

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

Follow me on