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Kale and Banana Smoothie

Smoothies are the bomb! They contain more fibre than a juice, and the addition of fat-free yogurt makes it a satisfying post-workout snack. The banana is a wonderful fruit to use in smoothies as the flavour is strong enough to hide a bitter vegetable like kale.

(Makes 1 smoothie)

Calories per serving = 210 kCal

Macros per serving:

  • FATS – 7.8g
    • of which saturates 1g
  • CARBS – 25.4g
    • of which sugars 21.9g
  • PROTEIN – 10.1g

Ingredients:

generous handfuls kale (50g)
1 small banana, peeled and sliced
1 TB ground flaxseed
2 TB fat-free plain yogurt
½ cup unsweetened almond milk

Method:

  1. Simply place all the ingredients into a blender and blend until smooth. You may want to add a dash more almond milk if you find it too thick to drink. Best served chilled.

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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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Sweet & Nutty Chicken Kale Salad

Add a bit of crunch to your lunch: crunchy braeburn apples, crunchy cucumber, crunchy cashews, the perfect lunch box meal.

Serves 1 / calories per serving = 432 cals

Macros per serving:

  • FAT – 12g
  • CARBS – 41g
  • PROTEIN – 46g

 

Ingredients:

  • 50g chicken breast
  • 150g kale
  • 1/2 apple (braeburn)
  • 200g cucumber
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons maple syrup or honey
  • 1 red chilli
  • ½ lemon
  • 1 tablespoon sesame seeds
  • 10g cashews
  • salt and freshly ground pepper

 

How to prepare:

  1. Season the raw chicken breast with salt and pepper then griddle for around 15 mins until cooked through.
  2. Whilst the chicken is cooking, dry roast the sesame seeds and cashews for a few minutes in a hot pan until they start to brown on the outside.
  3. Meanwhile steam the kale over a pan of boiling water for 5 mins to soften, then transfer to a large bowl with the apple and cucumber slices.
  4. Beat together the soy sauce, honey, chilli and lemon, pour it over the kale mix and give it a good toss.
  5. Serve the kale salad with the chicken breast on top sprinkled with the sesame seeds and cashews.

Enjoy.

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

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

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Kale & Sweet Potato Soup

An Autumn soup for an Autumn day.  Packed with seasonal veggies with added protein on top, this kale and sweet potato soup is easy to throw together for a quick healthy meal.

Serves 2 / calories per serving =391 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 42g
  • PROTEIN – 18g

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Ingredients:

  • 250g sweet potato, cubed
  • 200g white cabbage, shredded
  • 100g carrot, diced
  • 50g kale
  • 1 tbsp tomato paste
  • 4 eggs
  • 1 tbsp olive oil
  • 1 chicken or vegetable stock cube
  • salt and pepper
  • 900 ml water
  • 1 glove garlic, crushed
  • 1 sprig Rosemary
  • 1 sprig Thyme
  • 1 small red chilli (if desired)

How to cook:

  1. In a large saucepan heat the olive oil over a medium heat and fry off the, garlic, chili rosemary and thyme for a few minutes to release the aromas before adding the onion and carrot. Continue to stir for 5 mins until the onion starts to soften.
  2. Add the sweet potatoes, cabbage and tomato paste, mixing to cover all the veg in the paste.
  3. Dissolve stock cube in 900ml of boiling water and add to the vegetables, bring to the boil and then leave to simmer for around 20-30 mins until the sweet potato is cooked through.
  4. Towards the end of the cooking time, add Kale to the pan to wilt down in the remaining 10 minutes.
  5. Meanwhile, poach the eggs in boiling waters with added vinegar, which helps to keep the eggs together in the water.
  6. Season the soup with salt and pepper then serve immediately with the poached eggs on top.

Enjoy.

 

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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

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Sweet Potato and Kale Hash

This is a really easy dish to bash together, using staple ingredients you’ve probably already got in the kitchen.  A great way to get your carbs in, you can’t go wrong with the ultimate sweet potato!

1 serving / calories per serving =398 cals

Macros:

  • FAT – 14g
  • CARBS – 38g
  • PROTEIN – 35g

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Ingredients:

  • 150g lean steak
  • 100g sweet potatoes, peeled and cut into a fine ¼” dice
  • 100g kale
  • ½ red onion, finely sliced
  • ½ red chilli, chopped
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 tsp. lucy bee coconut oil
  • salt & pepper

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 How to cook:

  1. Pre-heat griddle pan to a high heat in preparation for the steak, you want the pan to be steaming hot.
  2. Meanwhile over a pan of boiling water steam the sweet potatoes for around 10 minutes until soft, and the Kale for around 3 minutes until tender, transfer both to a plate and set-aside for now.
  3. Heat the oil in flat non-stick pan and fry off the red onion and red chilli for around 5 minutes.
  4. Add the kale and sweet potato to the pan with the onion and chilli, sprinkle with the cumin, paprika, salt and pepper and continue to cook over a medium/high heat for around 10 minutes until the sweet potato starts to go crispy on the outside.
  5. Whilst the hash is crisping up, get your steak on the griddle. For medium/rare, cook for around 1 minute on each side, depending on the thickness of the steak. Set aside to rest for 2 minutes.
  6. Transfer the hash to a plate and serve with the sliced steak on top.

Enjoy.

IMG_0805

Screenshot 2015-11-01 15.08.55

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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

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Cod and Kale Curry

Curry?  Aren’t curry’s fattening and bad for you?  Well, yes… if you are talking about the typical take away curry; your Kormas, Tikka Masalas which are full of cream and other hidden saturated fats.  Make a curry yourself from scratch and you’ll see that they can be nutritious, healthy and light.  A variation of spices carry huge health benefits, so get creative and see what spicy mixes you can come up with.

1 serving / calories per serving =468 cals

Macros:

  • FAT – 8g
  • CARBS – 62g
  • PROTEIN – 38g

IMG_0824

Ingredients:

  • 50g white rice – uncooked
  • 150g cod fillets
  • 50g carrots, sliced
  • 50g kale
  • 50g asparagus
  • 20g red onion, chopped
  • ½ red chilli, chopped
  • 1 cm fresh garlic finely chopped
  • 1 clove garlic, chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp curry powder
  • 1/2 tsp fennel seeds
  • 1 tsp lucy bee coconut oil
  • 1/2 can chopped toms
  • salt & pepper

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 How to cook:

  1. In a small food blender, add the following ingredients and mix to a smooth paste (add a dash of water if needed); carrots, chilli, garlic, ginger, cumin, coriander, curry powder, fennel seeds.
  2. Heat the coconut oil a large flat non-stick pan, and fry off the onion for a few minutes before adding the spice mixture. Cook on a medium heat for around 1-2 minutes to release the aromas of the spice.
  3. Add the tinned tomatoes to the pan, reduce heat, add the asparagus and simmer for around 15 minutes until the sauce has reduced and the asparagus has started to soften.
  4. Whilst the sauce is cooking, boil a pan of salted water and cook rice according to instructions on the packet.
  5. After 15 minutes, add the kale to the sauce, mix and allow to wilt (2-3 mins) before adding the cod fillet whole to the top of the mixture. Cover the pan with a lid and allow to cook for 5 minutes longer, which will give you a nice opaque middle to the fish.
  6. Serve immediately with rice on the side.

IMG_5080

Screenshot 2015-10-30 11.33.21

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

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

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Roast Chicken with Kale, Squash & Cashews

Autumn is here…. bringing with it some of my favourite seasonal vegetables such as kale and squash.  Consuming so much veg on a daily basis means that I try and eat seasonal produce if I can for two reasons:

  1. Seasonal veg can often be cheaper as its in good supply
  2. Health experts will tell you that it’s more nutritious as it hasn’t had to travel giving it time to spoil

So bash out your seasonal veg calendar and see what veggie varieties you should be cooking up a storm with this month.

2 servings / calories serving = 503 cals

Macros:

  • FAT – 29g
  • CARBS – 25g
  • PROTEIN – 39g

IMG_0533

 

Ingredients:

  • 250g Chicken thighs
  • 200g Butternut squash (diced)
  • 100g Kale
  • 50g Cashews
  • 2 Cloves Garlic
  • 2 sprigs Rosemary
  • ½ lemon
  • Salt & Pepper

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How to cook:

  1. Pre-heat oven to 180°c fan /200°c electric / gas mark 6
  2. In an oven-proof dish, line the bottom with slices of lemon, crushed garlic cloves with skin on, sprigs of rosemary, and then place chicken thighs on top. Season with salt and Pepper and place in the middle of the pre-heated oven for around 40 minutes or until cooked through. All the flavours from the ingredients on the base of the dish will infuse through the chicken as it bakes, and will make a delicious dressing for the kale when mixed with juice from the chicken.
  3. Once 10 minutes have past, place the diced squash in a separate oven dish, season with salt and pepper, drizzle with a dash of oil if desired and place in the oven to roast for the remaining 30 minutes.
  4. 10 minutes towards the end of the cooking time, place a pan of water on the hob and steam the kale for around 5 minutes until wilted.
  5. Whilst the kale is steaming, dry fry the cashews in a pan for around 2 minutes until slightly golden to give a nice toasted flavour. Set aside to cool.
  6. Remove the kale from the steamer and place in a large mixing bowl. Add in the butternut squash and toss with some of the delicious juice that the chicken has been baking in.
  7. Serve kale and squash with roasted chicken and cashews on top. The cloves of garlic should also be nice a soft, which you can squeeze out of it’s skin and spread on the chicken.

Enjoy.

IMG_0540

 

Screenshot 2015-10-13 12.50.17

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

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

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