Posts

Summer Rolls

A lovely, fresh option just before we bid farewell to summer here in the UK. These summer rolls (which are 0.2g saturated fats per serving!) are dead-easy to make and involve just gathering the ingredients before assembling. If you can source Thai basil, that would be a great addition to the herbs. These also make a great appetizer spread if you have guests coming over – simply trim the rice paper into smaller squares (before softening) to make a double batch of bite-size rolls. For those watching their carbs, reduce the amount of honey in the dipping sauce or simply dunk into a good-quality soy sauce.

Makes 6

Calories per serving (3 rolls including dipping sauce) = 313Cal

Macros per serving (3 rolls – including dipping sauce)

  • Fats 5g
     of which saturates       0.2g
  • Carbs 49g
     of which sugars           22g
  • Fibre 7g
  • Protein 23g

Ingredients

2 TB honey
3 TB soy sauce
3 TB rice vinegar
½ diced red chilli (optional)
6 sheets rice paper (approx. 10g each)
30 cooked peeled King prawns
handful coriander leaves
handful mint leaves
handful mung bean sprouts, rinsed well
1 cucumber, peeled, seeds removed and cut into thin batons

Method:

Whisk the honey, soy sauce and vinegar together. Add finely diced chili, if you like the dipping sauce to have a bit of a bite. If it feels a little too ‘thick’, add a very small dash of hot water. Set aside.

Lay out all the ingredients as you need to roll them quickly.

Have a bowl of warm water ready, large enough to dip the rice paper sheets into.

To roll, follow the instructions on the packet of rice paper: It usually states to dip the rice paper sheets (one at a time) into the warm water for 5 seconds, then remove quickly and lay out on a plate. Place the prawns (5 on each), coriander leaves, mint leaves, sprouts and cucumber batons along the bottom of the rice paper and tuck in the sides. Roll up in much the same way you would a wrap. Set aside and repeat the process with the remaining 5 rolls.

Dip into the dressing before each bite and enjoy!

Allergens

Wheat
Crustaceans
Soya
Sulphites (may contain)


If you’re 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.

Follow me on

Mackerel and Fennel Salad

An easy Mackerel and Fennel Salad that doesn’t involve the usual ingredients. The anise/liquorice flavour of the raw fennel works well with the smokiness of the mackerel, but the unlikely star of the show has to be the red onion that gets quick-pickled in red wine vinegar for 10 minutes. While our picture looks very posh – you really should toss it all together before tucking in!

Serves 2

Calories per serving = 389Cal

Macros per serving

  • Fats 32g
     of which saturates       1g
  • Carbs 7g
     of which sugars           2.2g
  • Protein 21g

Ingredients

¼ small red onion
1 TB red wine vinegar
1 small fennel bulb
squeeze fresh lemon
2 cups mixed salad leaves
1 ½ TB olive oil
salt and freshly ground black pepper
2 fillets smoked mackerel

Method:

Slice the red onion as thinly as possible and place into a small bowl. Cover with the red wine vinegar and set aside for 10 minutes.

(Carefully) use a mandolin to thinly slice the fennel, reserving the fronds for garnish. Squeeze lemon juice over the fennel.

Place the salad leaves into a bowl and drizzle over the olive oil. Season with salt and freshly ground black pepper and toss well to evenly coat.

Divide the dressed salad between two plates and add the fennel. Remove the skin from the mackerel fillets and break up over the salad. Add the pickled red onions and garnish with any fronds from the fennel bulb. Lush!

Allergens

Fish
Sulphites


If you’re 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.

Follow me on

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.

Follow me on

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

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

GET OLLY FOSTER’S RECIPE 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

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)

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

GET OLLY FOSTER’S RECIPE 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

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)

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

GET OLLY FOSTER’S RECIPE 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

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

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

GET OLLY FOSTER’S RECIPE 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

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

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

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

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

 

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

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

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

 

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

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