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Vegetable Lasagne

Vegetable Lasagne
Serves 6

This Vegetable Lasagne is anything but simple and fast, but once you know your way around making the various elements, you will have a great dinner-party classic that your meat-loving friends will LOVE and your vegan friends will appreciate. If you are entertaining non-vegans, simply replace the oil and almond milk (used in the white sauce) with butter and milk – and use real cheese at the end. Just be sure to keep it low-fat as much as you can.

Calories per serving = 349kCal

Macros per serving

  • Fats 3g
     of which saturates       1.5g
  • Carbs 3g
     of which sugars           14.3g
  • Fibre 7g
  • Protein 1g

 

Ingredients

900g butternut squash, sliced 5mm (trimmed weight)
400g courgette, trimmed and sliced 5mm (trimmed weight)
1 TB olive oil, to roast the vegetables
salt and freshly ground pepper
1 tsp olive oil, additional to fry the onions
1 red onion, peeled and diced
4 cloves garlic, peeled and sliced
1 tsp dried mixed herbs
2 TB red wine vinegar
1 tin chopped tomatoes
300g baby spinach
2 TB tomato concentrate
2 TB olive oil, to make the white sauce
3 ½ TB plain flour
500ml unsweetened almond milk
pinch nutmeg
9 dried sheets lasagne sheets (egg-free)
120g vegan cheese, grated


Method

  1. Preheat the oven to 180°C.
  2. Toss the slices of butternut squash and sliced courgettes in the olive oil until evenly coated. Season with salt and pepper and spread out on a large roasting tray. Roast for 30-35 minutes until the vegetables have softened and slightly caramelised. You will need to do this in two batches due to the volume of vegetables. Remove and set aside.
  3. In the meantime, in a large pan, heat a teaspoon olive oil and gently fry the onions and garlic until softened and slightly caramelised. Add the dried herbs and the red wine vinegar to deglaze the pan. Empty the tinned tomatoes into the pan, then fill the tin hallway with water, and add this water too. Simmer the mixture for 20 minutes, before adding in all the spinach. Stir well to wilt the spinach into the tomato mixture, then stir in the tomato concentrate. The water released from the spinach needs to evaporate from the mixture, so keep the tomato/spinach mixture cooking on a low heat until it has thickened and most of the moisture is gone. Set aside.
  4. Make the white sauce by adding the two tablespoons of olive oil and flour to a clean pan. Over moderate heat, whisk in the almond milk and continue cooking on a low heat for at least 15 minutes to allow the flour to cook out. Season with a pinch of nutmeg and salt and pepper.
  5. Egg-free lasagne sheets are dried, so they are best partially cooked in boiling water for 1-20 minutes, then removed.
  6. Assuming all the elements are cooked and ready, increase the oven temperature to 200°C. Grease a deep, roasting dish and spread 1/3 of the tomato/spinach mixture on the bottom of it. Place 3 lasagne sheets side by side on top of the tomatoes, then spread 1/3 of the white sauce on top of it, covering exposed lasagne totally. Layer half of the roasted butternut pieces on top of the white sauce and cover with another third of the tomato mixture. Cover this with all the roasted courgette slices, and lay 3 more lasagne slices on top. Spread a third more white sauce to cover the lasagne, followed by the second half of the roasted butternut. Add the remaining tomato mixture over the butternut and lay the last 3 lasagne sheets over. Spread the remaining third white sauce over the whole dish and dover with grated cheese.
  7. Cover with foil and bake for 20 minutes, then remove the foil and bake for an additional 10 minutes. Serve immediately with a lovely, fresh salad.

Allergens

Wheat
Almonds
Soya
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.

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Spicy Sour Prawn Soup

Spicy Sour Prawn Soup
Serves 2

Such a simple prawn soup that explodes with flavour! The halved red chili and kaffir limes leaves (which can be found dried in the dried herbs and spices section) are infused in a good quality fish stock and simply served with warmed ready-cooked prawns. The freshly-squeezed lime juice lifts the whole dish to a necessary sour flavour, so do not skip it.

1 tsp garlic paste
1 tsp ginger paste
1 tsp lemongrass paste
630g good-quality warm fish stock
1 red chili, halved lengthways
3-4 dried kaffir lime leaves
juice of 1 lime
280g cooked, shelled King prawns
coriander, to garnish

Add the garlic, ginger and lemongrass paste to a medium-size non-stick pot. Use a silicon spatula to gently stir, cooking the pastes out over low heat. After 30-45 seconds, pour in the fish stock and add the red chili and kaffir lime leaves. Bring the mixture to a gently simmer for 3 minutes, then stir in the lime juice and add the prawns.

Allow the prawns to gently warm through for approx. 1 minute, then divide the soup between two warm bowls and serve garnished with fresh coriander leaves. Lush!


Calories per serving = 190Cal

Macros per serving

  • Fats 3g
     of which saturates       9g
  • Carbs 9g
     of which sugars           3.8g
  • Fibre 2g
  • Protein 33g

Allergens
Fish
Crustaceans
Celery (may be found in store-bought stock)
Sulphites (may be found in store-bought pastes)
Milk (may be found in store-bought pastes)

 


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.

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Spicy Breakfast Scramble

Spicy Breakfast Scramble
Serves 2

Jazz up your weekend breakfast with this spicy scramble. These eggs include a combination of red and green peppers which are cooked until they are completely soft before the eggs are added to the pan and scrambled as normal.

2 tsp chili oil
1 red pepper, seeds removed and cut into thin strips
1 green pepper, seeds removed and cut into thin strips
2 tsp harissa paste
4 large eggs
2 TB skimmed milk (optional)
generous pinch ground coriander
generous pinch ground turmeric
salt and white pepper
chives, snipped to garnish

Heat the chili oil in a non-stick pan and gently fry the red and green peppers over a low heat until completely softened and cooked through, adding the harissa paste towards the end.

In the meantime, whisk the eggs in a jug along with the milk, coriander, turmeric. Season with salt and white pepper.

Add the whisked eggs to the pan and cook, stirring continuously with a silicon spatula until the eggs have scrambled. (Do not be tempted to increase the temperature – just before you think they are done, remove them from the heat and continue to stir, as they will continue to cook off the heat).

Serve garnished with snipped chives and add more salt and pepper, if desired.


Calories per serving = 248Cal

Macros per serving

  • Fats 16g
     of which saturates       9g
  • Carbs 4g
     of which sugars           5.9g
  • Fibre 3g
  • Protein 17g

Allergens
Eggs
Milk


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.

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Chicken and Winter Veg Tray Bake

Chicken and Winter Veg Tray Bake
Serves 2

A delicious hearty dinner perfect for the upcoming chilly season. The cooking of the vegetables are done in two stages as they have differing cooking times, but the extra effort will be worth it. We have made extra effort to bring the overall calories down and still maximise on flavour and texture. I would normally do this dish with pork chops, but lean chicken breasts work just as well, as we have done here.

120g butternut, cut into 3cm equal-size chunks
120g sweet potato, peeled and cut into 3cm equal-size chunks
4 tsp olive oil
1 large courgette, trimmed and cut into equal-size chunks
1 medium parsnip, peeled and cut into 1cm rounds
4 shallots, peeled and halved
2 chicken breasts, skinless and deboned
1 TB wholegrain mustard
1 tsp runny honey
salt and freshly ground black pepper
2-3 sprigs of thyme, picked leaves to garnish

Preheat the oven to 190°C.

Place the butternut and sweet potato chunks into a large bowl and drizzle over 2 teaspoons olive oil. Toss well to evenly coat. Spread them out onto a large roasting tray and place in the oven for 20 minutes.

In those 20 minutes, place the courgette, parsnips and onions to the same bowl the butternut and sweet potato was oiled in and toss well to coat in the residual oil still present in the bowl. Make superficial slices into one side of both chicken breasts, then heat one teaspoon olive oil in a clean pan and grill the chicken (sliced-side down) until golden brown over high heat, approximately. 2-3 minutes. Turn the breasts over using tongs and remove the pan from the heat to prevent them cooking them any further. (This step is only to brown the surface of the breasts.)

After the butternut and sweet potato chunks have cooked for 20 minutes, remove the tray from the oven and reduce the oven to 180°C. Add the courgette, parsnips and onions to the roasting pan, along with the chicken breasts (browned-side up) and spread everything out evenly so there is no overcrowding. Return the roasting tray to the oven for 20 minutes.

In a small bowl, whisk together one teaspoon olive oil with the wholegrain mustard and honey. After the second 20 minutes of cooking, brush this mixture over the chicken and drizzle the remaining mixture over the vegetables, tossing them a little to evenly coat, then return the tray to the oven for 5 additional minutes.

Test that all vegetables are cooked through and season with salt and freshly ground black pepper. Serve garnished with picked thyme leaves.


Calories per serving = 332Cal

Macros per serving

  • Fats 12g
     of which saturates       8g
  • Carbs 29g
     of which sugars           14g
  • Fibre 3g
  • Protein 24g

Allergens
Mustard
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.

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Egg-white Omelette with Mushrooms and Rocket

Egg-white Omelette with Mushrooms and Rocket
Serves 1

Getting as much flavour as you can into your mushroom filling allows you to do away with the yolks in this omelette – making a low-fat, high-protein breakfast of champions!

Calories per serving = 129kCal

Macros per serving

  • Fats 2g
     of which saturates       1.2g
  • Carbs 4g
     of which sugars           0.3g
  • Fibre 8g
  • Protein 1g

Ingredients

2 tsp olive oil
100g mushrooms, sliced
¼ tsp dried thyme
3 egg whites, lightly whisked
salt and white pepper
small handful rocket

Method

Heat 1 teaspoon oil in a pan and fry the sliced mushrooms until caramelised, adding the dried thyme halfway through. Season and set aside.

Wipe the pan clean and heat the second teaspoon olive oil. Season the egg whites with salt and pepper, then pour in the pan, tilting the pan to spread the mixture evenly.

Cook gently until completely cooked through, then add the mushrooms onto one side of the omelette. Top with rocket and fold the omelette in on itself. Serve immediately.


Allergens
Eggs


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.

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Grilled Prawn and Bok Choy Dinner

Grilled Prawn and Bok Choy Dinner
Serves 2

Fancy something special? Why not try grilled bok choy and prawns. Served on a bed of quinoa, we added chili, lime and delicious sesame oil to bring all the flavours together. With some fancy plating, you can make a really special night of this. If you choose to skip the quinoa, this will be great on a bed of cauliflower-rice, seasoned with garlic and parsley (or coriander) as below.

2 large bok choy, halved lengthways
4 tsp sesame oil
90g uncooked mixed seed quinoa
2 cloves garlic, peeled and finely chopped
170g uncooked king prawns, shelled
salt
small handful parsley or coriander, finely chopped
freshly squeezed lime juice
½ red chili, seeds removed and sliced
2 tsp toasted sesame seeds

Bring a wide-bottomed pan of salted water to the boil. Place the four bok choy halves into the pan, side by side, cooking until tender – but still firm enough to retain their shape. Remove with tongs and place onto a tray lined with kitchen paper, cut-side down to drain.

Heat one teaspoon sesame oil in a griddle pan, using a silicon pastry brush to ensure the pan is evenly coated. Grill the bok choy, cut side down until clear grill marks are visible. Remove and set aside to keep warm.

In the meantime, bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. At the same time, in a separate pan, heat the second teaspoon sesame oil and lightly fry the garlic until softened and partially caramelised. Once the quinoa has cooked, stir the cooked garlic and any pan oils into the quinoa and set aside to keep warm.

Heat the third teaspoon sesame oil (in the same pan used to cook the garlic) and fry the prawns until cooked through – this doesn’t take long, maybe 3-4 minutes. Season with salt.

To serve, stir the finely chopped parsley (or coriander) into the warm quinoa and divide between two plates. Arrange the bok choy on the plates and top with the cooked prawns. Generously squeeze the lime juice over the prawns and garnish with the sliced chilies and toasted sesame seeds.

A final drizzle of the fourth teaspoon sesame oil over the whole dish and some additional salt seasoning (if needed) will finish the dish.


Calories per serving = 348Cal

Macros per serving

  • Fats 14g
     of which saturates       2g
  • Carbs 26g
     of which sugars           5g
  • Fibre 9g
  • Protein 27g

Allergens
Sesame
Crustaceans


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.

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Curried Chicken and Mango Chili Salad

Curried Chicken and Mango Chili Salad
Serves 2

Running out of chicken salad ideas? We lightly coated our lean chicken breasts in a mild curry powder and grilled them to perfection. The bright, bold flavours of the sweet mango, acidic lime and spicy chili ‘relish’ is an ideal accompaniment. You can serve it over any salad leaves of your choice, but we love the delicate flavour of peas in pea shoots. Don’t forget the toasted almonds, they add a lovely texture.

1 TB flaked almonds
1 tsp mild curry powder
2 medium chicken breasts, skinless and deboned
salt
3 tsp roasted sesame oil
80g diced fresh mango
1 small red chili, finely chopped
1 lime, halved
½ large avocado, sliced
2 cups pea shoots
a few small mint leaves

Preheat the oven to 180°C.

Toast the flaked almonds in a hot, dry pan on the stovetop until golden. Remove and set aside.

Rub the curry powder onto the chicken breasts and season with salt. Add one teaspoon of the sesame oil into the same pan used for the almonds and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before slicing.

In the meantime, combine the diced mango, chopped chili and the juice of half a lime juice in a small bowl.

Assemble the salad by lightly tossing the pea shoots in the remaining sesame oil. Divide between two plates and add the sliced avocado and sliced chicken. Top with the mango/chili mix and garnish with a scattering of the toasted almonds and some small mint leaves.

A squeeze of the remaining lime juice and salt will finish the salad perfectly.


Calories per serving = 338Cal

Macros per serving

  • Fats 20g
     of which saturates       7g
  • Carbs 3g
     of which sugars           6g
  • Fibre 3g
  • Protein 30g

Allergens
Almonds
Sesame


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.

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Shredded Chicken Lettuce Cups

Shredded Chicken Lettuce Cups
Serves 2

We love these lettuce cups because you can simply wrap them up and eat the delicious filling much like a traditional wrap. The recipe below will yield enough filling for two people, but the amount of lettuce leaves will depend on the size you have to work with. You may want to do 4 mini lettuce cups each, or two large ones each. And… if this all seems like too much effort, enjoy the filling on its own – it’s that good!

1 tsp olive oil
2 small-medium chicken breasts, skinless and deboned
1 medium carrot, peeled and cut into matchsticks
½ red pepper, seeds removed and cut into thin strips
4 spring onions, thinly sliced
small handful parsley (or coriander), finely chopped
1 ½ TB dark soy sauce
2 TB roasted sesame oil
2 TB sweet chili sauce
juice of 1 lime
4-8 iceberg lettuce leaves

Preheat the oven to 180°C.

Heat the olive oil in a pan and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before using two forks to shred them.

In the meantime, combine the carrot, red pepper, spring onion and chopped parsley (or coriander) in a bowl. Add the soy sauce, sesame oil, sweet chili sauce and lime juice. Add the shredded chicken and mix well to combine.

Spoon the mixture into the lettuce cups and enjoy!

Calories per serving = 345Cal

Macros per serving

  • Fats 16g
     of which saturates       5g
  • Carbs 19g
     of which sugars           18g
  • Fibre 1g
  • Protein 29g

Allergens
Sesame
Soya
Wheat (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.

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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.

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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