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Low-carb Chicken Burgers

Low-carb Chicken Burgers

Burger time! Here is a recipe for low-carb ‘bread rolls’ using a clever combination of coconut flour, ground flaxseed and eggs. The burgers pictured here were made using ATHLEAT’s Sweet Chili Chicken Patties, then simply topped with sweet tomatoes and creamy avocado. If their patties are too big for you (and enormous they are at 235g each), you can make your own chicken patties by shaping 250g seasoned lean chicken mince into two equal-sized burger patties and following the recipe as is. *Macros here are calculated using the latter.

Serves 2

Calories per serving = 670 kCal

Macros per serving:

  • FATS – 40g
    • of which saturates 21.9g
  • CARBS – 14.7g
    • of which sugars 6.5g
  • PROTEIN – 50g

Ingredients:

For the burger rolls
100g coconut flour
2 TB ground flaxseed
1 tsp baking powder
generous pinch salt
2 large eggs
25g ATHLEAT coconut oil, weight at solid state
80g water

To finish the burger
1 tsp olive oil
2 x chicken burger patties
2 small tomatoes, sliced
½ avocado, sliced
lettuce leaves, washed
salt and freshly ground black pepper

Method:

  1. To make the burger rolls, preheat the oven to 180°C and grease a small baking tray.
  2. Combine the coconut flour, ground flaxseed, baking powder and salt in a bowl. Mix well to combine.
  3. The coconut oil needs to be melted after weighing out the 25g. Place in the microwave for a few seconds until completely liquid, then leave it to stand for a few minutes. Test with the tip of your finger to ensure it has cooled sufficiently.
  4. In a separate bowl, gently whisk the eggs, coconut oil and water together, then add the egg mixture to the flour mixture and combine well. Form two balls of dough and place on the tray. Bake in the oven for 35 minutes. Remove and place on a cooling tray. Once cooled, slice in half widthways.
  5. In the meantime, cook the burgers by heating the olive oil in a pan and frying both sides of the chicken patties until golden and cooked through.
  6. Build the burger with toppings of your choice – we used freshly washed lettuce, sliced tomatoes and sliced avocado. Season generously with salt and freshly ground black pepper and tuck in!

Allergens
Eggs
Wheat (may contain)

Low-carb Chicken Burgers

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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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Peanut Protein Bars

Peanut Butter Protein Bars

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

Calories each = 256 kCal

Macros per serving:

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

Ingredients:

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

Method:

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

Allergens
Almonds
Peanuts
Soya

Peanut Protein Bars

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Chicken & Chorizo bake

Chicken and Chorizo Bake

This colourful dish may look effortless, and although it’s a ‘one-pot’, it requires cooking in stages for optimum results. The smokiness of smoked paprika adds a huge amount of flavour overall and while Chorizo is no one’s first choice when it comes to lean meat, we believe everything in moderation, so we added a very small amount and cut it into smaller pieces to go further – a nifty way to get some of that smoky deliciousness in every bite. Included are cannellini beans and crispy kale, making the dish a substantial winter dinner, and the peas are a lovely sweet addition to an otherwise perfect meal. Serve the dish to the table as is, and tuck in!

Serves 2

Calories per serving = 398 kCal

Macros per serving:

  • FATS – 16g
    • of which saturates 4.4g
  • CARBS – 14.4g
    • of which sugars 3.3g
  • PROTEIN – 46g

Ingredients:

2 x ATHLEAT skinless, deboned chicken breasts
salt and freshly ground black pepper
½ tsp smoked paprika
2 tsp olive oil
170g cannellini beans, drained (1 cup)
40g Chorizo, sliced
50g kale, leaves only (stalks discarded)
40g frozen peas
zest of 1 lemon
several lemon wedges, to serve

Method:

  1. Preheat the oven to 180°C.
  2. Season the chicken breasts on both sides with salt, freshly ground black pepper and smoked paprika, rubbing the spice in well.
  3. In a pan over moderate-high heat, heat one teaspoon olive oil and brown the chicken breasts on both sides until golden and caramelised. Remove and place on a chopping board and cut each one in half diagonally. Please be mindful that the chicken would not have cooked through at this stage and that you are still working with raw chicken.
  4. Place the chicken pieces into a greased oven-proof dish and place into the oven for 10 minutes.
  5. In the meantime, place the cannellini beans, Chorizo pieces and kale into a large bowl and drizzle over the remaining teaspoon olive oil. Use your hands to toss the mixture ensuring all the elements, particularly the kale is well-coated in the olive oil.
  6. After 15 minutes, remove the chicken from the oven and add the beans, Chorizo pieces and kale to the roasting dish. Place back into the oven for 5 minutes to warm the beans through and crisp up the kale.
  7. While the dish in cooking in the final 5 minutes, add boiling water to the frozen peas and allow to stand for a few minutes. This should cook them through sufficiently and hold their colour and sweet flavour.
  8. To serve, drain and add the peas to the dish, then use a microplane to finely grate the lemon zest over. Serve with additional wedges of lemon.

Allergens
Milk (may be found in Chorizo)
Wheat (may be found in Chorizo)
Sulphites (may be found in Chorizo)

Chicken & Chorizo bake

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Lamb Kofta

Lamb Kofta

Lamb koftas, particularly those from ATHLEAT are packed with flavour and are just the right size to add to a salad spread such as this. A minty and zingy crème fraiche offers a refreshing and cooling balance to the spicy flavours of the kofta.

Serves 2

Calories per serving = 426 kCal 

Macros per serving:

  • FATS – 26.5g
    • of which saturates 11.8g
  • CARBS – 17.8g
    • of which sugars 9g
  • PROTEIN – 25.8g

Ingredients:

2 tsp olive oil
2 x ATHLEAT lamb kofta
100g reduced fat crème fraiche
large handful mint leaves, finely chopped
squeeze lemon juice
salt and freshly ground black pepper
1 cucumber, sliced
2 tomatoes, sliced
¼ red onion, finely sliced
100g cooked mixed quinoa
lemon wedges, to serve

Method:

  1. Heat one teaspoon olive oil in a large griddle pan and grill the koftas over medium-high heat until browned and cooked through. Remove and place in a warm oven.
  2. Combine the crème fraiche and finely chopped mint in a small bowl and season with lemon juice, salt and freshly ground black pepper.
  3. Divide the prepped cucumber, tomatoes, red onion and cooked quinoa (warm or cold) between two bowls or plates and place the cooked kofta on each. Serve with the minty crème fraiche and lemon wedges which should be generously squeezed over the dish.

Allergens
Milk
Wheat (present in ready-made lamb kofta)
Soya (present in ready-made lamb kofta)
Sulphites (present in ready-made lamb kofta)

Lamb Kofta

Healthy, low carb, lamb recipe

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Should you weigh your food3

Weighing food.  Should you be doing it?

 

If fat loss, muscle building or “toning” up is your goal…

…and you are new to tracking your intake in terms of calories, macros and portion sizes then using a food scale can you help figure it all out along the way.

Food scales will give you a better understanding of true portions sizes and teach you to evaluate how much of each food you actually need in order to hit your set targets. As a nation we generally over consume and I almost guarantee when you start using food weighing scales you will be surprised by how many calories you were actually eating as apposed to what you thought you were eating.

My Fitness Pal

Food scales these days are relatively cheap and are handy in size both for the kitchen and travelling, so there’s no real excuses as to why you should not use or at least try using one. They along with a food tracking app such as My Fitness Pal  will allow you to add up accurately all the foods you eat in a day including snacks so you have a better understanding of nutrition. The key to any successful fat loss programme is understanding true nutrition.

Routine is key

My recommendation for you is try it for one week. Weigh and record everything you eat and compare this to how much you thought you were actually eating. Once you get into a routine of doing this daily you will sub consciously be teaching yourself about portion sizes and hopefully after a while you wont need the scales any more as you are able to guess accurately enough by sight alone.  To get to this point takes time and commitment, but trust me, it’s an important part of process to fully understanding nutrition.

Cooked or Raw?

There is also a lot of confusion out there as to whether you should weigh the food cooked or raw? Ideally you should always weigh your food raw as weight can change based on what it is you’re cooking. However whether you weigh it raw or cooked you should make sure the My Fitness Pal entry you use matches up with it (raw or cooked). Most nutritional information on packages these days is for raw weight unless it stated otherwise.

I hope this article helps you on your health and fitness journey but if you are still struggling to understand nutrition then why not sign up to my 12 Week Online Body Transformation Programme  where I can teach you about effective nutrition and how you can elicit a desired response based on your goals.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

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Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“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 sign up to the 12 week body transformation programme.

COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £49.00
  2. Month 2 = £49.00
  3. Month 3 = £49.00

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Steak with Caramelised Peppers

Steak with Caramelised Peppers

Steaks do not necessarily need to be served with a creamy, calorie-laden sauce. Assuming you like your steak done medium or medium-rare, a good fillet doesn’t require an accompanying sauce at all. However, we have opted to include vegetables as our topping making it a complete meal. By caramelising and softening the peppers, this dish not only delivers on additional fibre and goodness, but it’s an attractive dish bursting with colour and flavour too.

Serves 2

Calories per serving = 407 kCal 

Macros per serving:

  • FATS – 16.5g
    • of which saturates 6.6g
  • CARBS – 9.7g
    • of which sugars 8.9g
  • PROTEIN – 52g

Ingredients:

2 TB olive oil
1 red pepper, thinly sliced
1 green pepper, thinly sliced
1 yellow pepper, thinly sliced
2 cloves garlic, peeled and finely sliced
2 x fillet steaks (175g each)
freshly ground black pepper
sea salt flakes
1 tsp flatleaf parsley, chopped to garnish

Method:

  1. Heat one tablespoon olive oil in a pan over moderate heat. Add all the peppers and cook until caramelised. Reduce the heat to low and cover with a lid, cooking them until they completely soften and wilt, stirring often. Add the garlic three-quarters of the way through.
  2. Season the steaks with freshly ground black pepper, then grill in a separate pan until browned and caramelised and done to your liking. If you have a thermometer probe, cook to 50°C and then remove from the heat to rest, where it will continue to rise to about 55°C – a perfect steak.
  3. Season the steaks with sea salt flakes and top with the mountain of caramelised peppers. Garnish with chopped parsley and serve with salad of your choice.

 

Steak with Caramelised Peppers

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Grilled Calamari Salad

Grilled squid is a great option for a lean, protein to add to a salad. Prepping and cooking it probably takes quicker than opening and seasoning a can of tuna (and so much more interesting). There is no fancy dressing needed – as with all seafood, you simply need a good quality olive oil, salt and the all-important freshly squeezed lemon. The addition of red peppers adds a lovely roasted dimension to the salad. We suggested to use any salad leaves of your choice, but rocket is a great option and should feature in your salad leaf mix.

Serves 2

Calories per serving = 343 kCal 

Macros per serving:

  • FATS – 24.3g
    • of which saturates 4.2g
  • CARBS – 5.3g
    • of which sugars 2.8g
  • PROTEIN – 24.4g

Ingredients:

4 large squid tubes, defrosted if frozen
2 tsp olive oil
salt and freshly ground black pepper
2 cups salad leaves of your choice
½ avocado, peeled and sliced
45g roasted red pepper, thinly sliced (from a jar)
2 TB olive oil, to drizzle
sea salt flakes
lemon wedges

Method:

  1. Lay the defrosted squid on a tray lined with kitchen paper and pat as dry as you can with additional kitchen paper. Slice each squid one in half lengthways (top to bottom), and open it up, patting the inside dry as well. Use a sharp knife to lightly score a criss-cross on the side that was the inner side. You should have 8 pieces.
  2. Heat the olive oil in a pan and place the pieces of squid into the hot pan. Fry on both sides until lightly golden, this only takes about 1-2 minutes. You may need to do this in 2 batches, else the pan will become overcrowded and the squid will just simmer and not grill golden.
  3. Remove the cooked squid (which would have curled up) and season with salt and freshly ground black pepper.
  4. To assemble the salad, simply combine the salad leaves, sliced avocado and thinly sliced roasted red peppers. Add the calamari and drizzle olive oil over the salad. Season with sea salt flakes and serve with lemon wedges which should be generously squeezed over the salad.

 

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Coconut Chicken Schnitzel

A great option for those who are gluten-intolerant! We crumbed our chicken breasts in a mixture of coconut flour and desiccated coconut and lightly fried them. What goes well with coconut? Lime, of course, which should be generously squeezed over. A lovely, fresh way to enjoy chicken breasts. We have it pictured here with a simple, green salad, but grilled vegetables may be a better option for winter – which is just around the corner!

Serves 2

Calories per serving = 336 kCal (excludes side salad / vegetables)

Macros per serving:

  • FATS – 18.1g
    • of which saturates 7.8g
  • CARBS – 3.5g
    • of which sugars 1.4g
  • PROTEIN – 35.9g

Ingredients:

2 TB coconut flour
1 egg, whisked
2 TB coconut flour, additional
2 TB desiccated coconut
2 ATHLEAT chicken breasts, skinless and deboned
salt and freshly ground black pepper
1 TB olive oil
lime wedges, to serve
serve with salad or vegetables of your choice

Method:

  1. Prepare three bowls:
    Place two tablespoons of coconut flour into the first bowl.
    Place the whisked egg into the second bowl.
    Place the second-mentioned two tablespoons coconut flour into the third bowl, as well as the two tablespoons desiccated coconut, mixing to combine.
  2. One at a time, place the chicken breast between two sheets of cling film and flatten using a flat side of a meat pallet to approximately 1.5cm thick. Remove and season with salt and freshly ground black pepper.
  3. Place each breast (one at a time) into the first bowl, coating the chicken on both sides in a dusting of the coconut flour. Shake off excess flour. Then, dip the chicken into the egg mixture and allow the excess egg to run off back into the egg bowl. Lastly, lay the chicken in the third bowl, pressing the chicken into the coconut/desiccated coconut mixture on both sides. Do this with both pieces of chicken.
  4. Heat the olive oil in a large pan and fry the crumbed chicken fillets on both sides until golden and cooked through. (If you are unsure about whether they are cooked through, you can either check by simply cutting open and looking, or you can pop them into a preheated oven set at 160°C for 8-10 minutes to be double sure.)
  5. Serve with lime wedges which should be generously squeezed over.

 

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Beef and Veg Thai Red Curry

A deeply-satisfying Thai curry that can be served over any starch of your choice*. There is a handy tip here on how not to overcook your meat and veg: Simply fry them off beforehand and remove from the pan, then reduce your sauce before returning the meat and veg to the pot. You are left with tender meat and perfectly-cooked vegetables that retain their colour. *We have calculated the macros assuming you will serve it over cooked cauliflower rice.

Serves 2

Calories per serving = 437 kCal

Macros per serving:

  • FATS – 21g
    • of which saturates 11.6g
  • CARBS – 13.6g
    • of which sugars 8.2g
  • PROTEIN – 45g

Ingredients:

 

2 tsp olive oil
300g ATHLEAT sirloin, trimmed of fat and cut into cubes
2 spring onions, sliced
160g mushrooms, thickly sliced
90g baby corn
40g mange tout
2 TB Thai red curry paste
1 cup light coconut milk
¼ tsp fish sauce
300g cooked cauliflower rice, to serve
coriander, to garnish

Method:

  1. Heat one teaspoon olive oil in a large pan and brown the cubes of sirloin over high heat on all sides. Remove from the pan and set aside.
  2. Reduce the heat to medium-low and add a second teaspoon olive oil, lightly fry the spring onions and mushrooms for 1 minute. Add the baby corn and mange tout and fry for an additional minute. Remove from the pan and set aside.
  3. Add the curry paste to the pan and gently cook for 1 minute before whisking in the coconut milk. Increase the heat to moderately high and allow the coconut milk to reduce to a thick consistency. Add the dash of fish sauce to taste. (Since we are using light coconut milk, the reducing time will take slightly longer that if we used the full-fat coconut milk.)
  4. Return the beef cubes and vegetables to the pan and simmer for a minute or two to cook the beef through and warm the vegetables. The sauce should be sufficiently thickened by this time.
  5. Serve the creamy curry over any starch of your choice (like wild rice or egg noodles), or of you are on a very low-carb diet, serve it over cooked cauliflower rice or shirataki noodles. Garnish with coriander leaves.

 

 

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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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Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!

Serves 2

Calories per serving = 251 kCal

Macros per serving:

  • FATS – 20.6g
    • of which saturates 3.4g
  • CARBS – 3.9g
    • of which sugars 2.8g
  • PROTEIN – 9.5g

Ingredients:

For the ‘bread’
4 TB almond flour
2 TB ground flax seed
1 tsp baking powder
pinch cayenne pepper
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp mustard powder
2 eggs, lightly beaten
salt and freshly ground black pepper

To finish the dish
½ avocado
salt and freshly ground black pepper
¼ lemon
2 slices of Microwave Bread
1 tsp olive oil
1 large tomato, sliced
handful salad cress or washed sprouts

Method:

  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.

Allergens
Almonds
Mustard
Eggs
Sulphites
Wheat (may contain)

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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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