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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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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 Polenta with Corn & Avocado Salsa

While this dish will appeal to the vegan and vegetarian clients, we highly recommend it to everyone as a meat-free Monday option. Polenta is under-rated as a carbohydrate, perhaps people just do not know how to prepare it. It takes 5-6 minutes to cook and can be enjoyed as is, but we compacted it and allowed it to set so that we could portion it and lightly fry it for a full-flavoured, filling and deeply satisfying dish.

Serves 2

Calories per serving = 333 kCal

Macros per serving:

  • FATS – 19.4g
    • of which saturates 3.1g
  • CARBS – 27.1g
    • of which sugars 13.6g
  • PROTEIN – 7.8g

Ingredients:

½ cup polenta
1 tsp mustard powder
¼ tsp cayenne pepper (optional)
1 cup frozen corn kernels, defrosted
1 clove garlic, peeled and finely diced
¼ red onion, finely diced
¼ red pepper, diced
½ cucumber, diced
½ avocado, diced
1 tsp wholegrain mustard
1 lime, juiced
1 TB olive oil, plus additional 1 tsp to fry polenta
salt and pepper
1 TB coriander, finely chopped
2 handfuls rocket, to serve

Method:

  1. Cook the polenta in 400ml boiling water. It only takes 5-6 minutes, so add the mustard powder and cayenne pepper in just before all the water has evaporated and the polenta is cooked. Stir well and place into a small, greased baking dish – one that will allow the polenta to come up at least 2cm high (we used one that was approx. 12cm x 18cm). Place in the fridge for at least 15 minutes while you prepare the salsa.
  2. Put the corn in a small bowl and cover with boiling water. Cook in the microwave for 3-4 minutes. Drain and set aside to cool.
  3. Combine all the remaining ingredients in a bowl and add the cooled corn.
  4. To finish the polenta, remove from the fridge and divide into two portions. Heat a teaspoon olive oil in a frying pan and fry the polenta portions until caramelised on both sides.
  5. Place the polenta cakes onto each place and top with the salsa. Serve with rocket.

 

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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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Apple, Fennel and Parmesan Salad with Chicken

With BBQ season upon us, it’s likely you may be looking for great, healthy ideas for side dishes. This fresh, crunchy salad has a lovely, subtle liquorice flavour thanks to the fennel, and this pairs well with the sweetness of apples. We have topped it off with shavings of Parmesan, adding the perfect salty bite. We added the option of having this as a light meal / lunch, adding a grilled chicken breast – which is a great idea if there is salad leftover from the BBQ. (Macros for both options are below.)

Serves 5-6 as a side dish

Calories per serving = 189 kCal

Macros per serving:

  • FATS – 13.9g
    • of which saturates 3.8g
  • CARBS – 8.8g
    • of which sugars 8.8g
  • PROTEIN – 5.3g

Ingredients:

juice from ½ lemon
2 Granny Smith apples
2 fennel bulbs
½ stick celery
2 TB apple cider vinegar
4 TB olive oil
salt and pepper
handful rocket leaves
60g Parmesan shavings
½ cup pomegranate seeds

Method:

  1. Squeeze the lemon half into a large mixing bowl. Core the apples and cut into matchstick-thin pieces. Add to the bowl and toss in the lemon juice to avoid discolouring.
  2. Finely slice the fennel, or use a mandolin if you have one and add to the apples. Wash and slice the celery and add to the bowl.
  3. Whisk the apple cider vinegar and the olive together in a small bowl, season with salt and pepper and add to the salad, tossing it well to coat. Add the rocket and tip into a large salad bowl.
  4. Use a small knife to shave off 60g from a block of Parmesan and add to the salad, along with the pomegranate seeds.

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With added chicken:

If you are having this salad as a light lunch for one person (with addition of chicken), simply divide the recipe above by four. Season 1 deboned, skinless chicken breast with salt and pepper and heat 1 teaspoon oil in a frying pan. Grill the chicken for several minutes on both sides until the chicken has sufficiently cooked through. Slice and add to the salad.

Calories per serving = 397 kCal

Macros per serving:

  • FATS – 21.4g
    • of which saturates 5.5g
  • CARBS – 11g
    • of which sugars 10.9g
  • PROTEIN – 37.9g

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

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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Prawn & Mango Salad

 

Easy, small summer salad for a quick lunch box idea or light evening meal.

Serves x2 / calories per serving = 329cals

Macros per serving:

  • FAT – 20g
  • CARBS – 19g
  • PROTEIN – 25g

Ingredients:

  • 180g raw prawns
  • 20g cashews, chopped
  • 10g sesame seeds
  • 100g avocado, sliced
  • 70g cucumber, sliced
  • 50g mango, sliced
  • 50g red pepper
  • 80g watercress
  • ½ red chilli, finely chopped
  • 1 lime
  • 2 tsp sesame oil

prawn and mango salad

How To Cook:

  1. In a bowl whisk together zest and juice of 1 lime with sesame oil and chopped red chill. Add the raw prawns and leave to marinade for around 10 mins. The citrus will start to cook the prawns turning them from blue to pink.
  2. Heat a small none stick pan then toast your cashews and sesame seeds for around 5 mins until they start to brown then transfer to a plate to cool.
  3. In the same small pan pour in the prawns with sauce and cook over a medium to low heat for only around 2 mins until the prawns are cooked though the middle. Be careful to not over-cook as they will turn rubbery.
  4. Toss together the remaining salad ingredients then top with the cooked prawns, toasted nuts and seeds then drizzle over any remaining sauce from the prawns.

Enjoy.

 

prawn and mango salad

prawn and mango salad

prawn and mango salad

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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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Mackerel With Beetroot Swirl

Beetroot is a veg with excellent nutritional value such as folic acid, manganese, potassium and are a great source of fibre, although they do have a high sugar content so eat in moderation.  This is a great lunch box meal, so give it a try…

Serves 2 / calories per meal = 372 cals

Macros per serving:

  • FAT – 20g
  • CARBS – 18g
  • PROTEIN – 30g

Ingredients:

  • 250g peppered mackerel
  • 150g carrots, cut into fingers
  • 100g beetroot cooked
  • 1 tbsp balsamic vinegar
  • 4 tbsp greek yogurt
  • 1 tsp wholegrain mustard
  • 1 lemon
  • 1 tbsp capers
  • Salt & pepper
  • 1 tsp Lucy Bee coconut oil (melted)

How to prepare:

  1. Pre-heat oven to 180c fan/ 200 electric  / gas mark 6
  2. Bring a pan of water to the boil and part-boil the carrots for 5 mins before transferring to a baking tin, coat in the melted coconut oil, season with salt and pepper and bake in the oven for 15-20 mins.
  3. Meanwhile in a food blender add the beetroot, balsamic, wholegrain mustard, zest of 1 lemon and juice of half that lemon, season with salt and pepper then blend until smooth
  4. Spread the yogurt out on the base of a plate, add the beetroot mix on top and swirl through the yogurt. Top with the Mackerel, the roasted carrots, capers and serve with a side green salad.

Enjoy.

Screenshot 2016-01-02 09.36.02

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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, Mango & Chickpea Salad

Need something light after the festive indulgence?  Try this delicious easy cod salad, which takes about 15 mins max to whip together.

Serves 2 / calories per meal = 284 cals

Macros per serving:

  • FAT – 3g
  • CARBS – 15g
  • PROTEIN – 21g

Ingredients:

  • 250g cod fillet (Athlete, high quality meats)
  • 100g green beans
  • 200g chickpeas
  • 1/2 lime juice
  • ½ red chilli, chopped
  • 70g roasted red pepper jarred, chopped
  • 100g mango, chopped
  • 100g rocket
  • 1 tsp Lucy Bee coconut oil

How to prepare:

  1. Pre heat oven to 160 c/ 180 c electric / gas mark 4, then roast the cod fillets for just 5-7 mins until cooked through but still opaque in the middle.
  2. Meanwhile bring a pan of water to the boil and boil the green beans for 5 mins.
  3. Melt the coconut oil in a none stick pan, add your chilli stirring for 2 minutes before adding the chickpeas. Continue to stir for 3 mins to heat the chickpeas through, season with salt and pepper then remove from the heat.
  4. In a large bowl mix together the rocket, mango, red pepper, chickpeas and green beans, squeeze over the juice of ½ lime then serve with the baked cod on top.

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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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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