Salmon in Flavoured Broth

Salmon in Flavoured Broth
Serves 2

This is such a lovely light meal boasting hot and sour flavours. We used deliciously fatty salmon fillets, but any fish fillets will do. You can enjoy this light meal as a fish broth, or simply pour the whole lot on rice or rice noodles.

1 TB olive oil
2 salmon fillets
2 cloves garlic, peeled and crushed
2 tsp ginger paste
2 spring onions, sliced
2 TB lime juice
1 TB fish sauce
110g mange tout
1 TB honey
½ small red chili, finely diced
small handful coriander leaves, to finish

Heat the olive oil in a non-stick pan and fry the salmon skin-side down until the skin is golden and crispy. Flip over and cook the salmon fillets on all sides until done to your liking. (I don’t like my salmon overcooked. If you are the same, another 1-2 minutes will suffice. If you prefer it well done, cook for longer.)

Remove the salmon from the pan and set aside.

Add the garlic, ginger and spring onions to the pan, but to avoid the garlic burning (which happens quickly) simply remove the pan from the heat and cook in the residual heat – using a spatula to continuously stir the mixture.

Deglaze the pan by adding the lime juice along with 450ml of warm water. Return the pan to the heat and allow this mixture to reduce by half to intensify the flavours. In the last approximate 4 minutes, add the mange tout and honey.

Once reduced, divide between two bowls (or appropriate serving dishes) and place the warm salmon fillets on top. Scatter over the finely diced red chili and coriander.

Enjoy as is (as a salmon ‘broth’) or simply serve the whole lot over noodles or rice to absorb the fresh flavours.


Calories per serving = 325Cal

Macros per serving

  • Fats 17g
     of which saturates        3g
  • Carbs 13g
     of which sugars            12g
  • Fibre 6g
  • Protein 28g

Allergens
Fish


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

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Asian Chicken Salad

Asian Chicken Salad
Serves 2

Need a lean chicken salad recipe that is packed with flavour to box up for work? This recipe offers a little ‘heat’’ plus several other interesting flavours which make the dish so satisfying! I used chicken breast, but boiled egg or lean pork well also work well. If you find the dressing isn’t salty enough, add a little more fish sauce or simply season with salt..

1 TB olive oil
2 chicken breasts, skinless and deboned
salt and freshly ground black pepper
2 cloves garlic, peeled and crushed
4 spring onions, sliced thick
1 TB soy sauce
1 tsp fish sauce
2 TB lime juice
2 cups finely sliced baby gem lettuce
2 tsp roasted sesame oil
½ red chili, finely sliced
small handful coriander, finely sliced to garnish

Preheat the oven to 180°C.

Heat the olive oil in a pan and cook the chicken breasts until golden and caramelised on the outside. Remove the chicken from the pan using tongs and place onto a lined tray. Cook in the oven for 15-20 minutes until safely cooked through.

In the meantime, add the garlic to the same pan used to cook the chicken and lower the heat to avoid the garlic burning. Add the spring onions and fry briefly before pouring in the soy sauce, fish sauce and lime sauce. Remove from the heat and set aside to cool a little.

Toss the sliced lettuce with the cooled contents of the pan (the garlic and juices) and divide between two plates.

Once the chicken is done, remove from the oven and slice. Serve over the dressed lettuce and drizzle over the sesame oil. Scatter over the sliced chili and coriander leaves.


Calories per serving = 287Cal

Macros per serving

  • Fats 14g
     of which saturates        2g
  • Carbs 5g
     of which sugars            3g
  • Fibre 1g
  • Protein 37g

Allergens
Wheat
Sesame
Fish
Soya


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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Tomato and Spinach Frittata

Tomato and Spinach Frittata
Serves 2

This is a fantastic meal (breakfast, lunch or as a light dinner) using easily available ingredients – and its suitable for vegetarians! I used two small-medium fluted tart tins (as pictured), but one tart tin would do the job just fine. (Be please be sure to use a tray under the baking tins as the mixture sometimes bubble over!)

4 large eggs
2 egg whites
salt and white pepper
1 TB olive oil
2 garlic cloves, peeled and crushed
50g baby spinach
6 cherry tomatoes, halved
40g reduced-fat feta cheese

Preheat the oven to 180°C.

Whisk the eggs and egg whites in a bowl. Season with salt and pepper. Set aside.

Heat the oil in a non-stick pan and add the garlic, cooking until softened over moderate heat. Add the spinach and cook (stirring continuously) until the spinach has wilted completely. Remove from the heat and set aside.

Grease the tart tin(s) you are using and pour in the whisked egg. Add in the spinach mix and halved tomatoes. Crumble the feta over the mixture. Place the tins(s) onto a tray (because the mixture may cook over) and bake in the oven for 15-20 minutes (or until the eggs are cooked through.)

Remove from the tins and enjoy as is, or alongside a salad. Delicious with a hot sauce!


Calories per serving = 274Cal

Macros per serving

  • Fats 19g
     of which saturates        3g
  • Carbs 3g
     of which sugars            1.9g
  • Fibre 8g
  • Protein 23g

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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Spiced Squid and Chickpeas Salad

Spiced Squid and Chickpeas Salad
Serves 2

A spicy salad to kick summer off! We flash-fried squid in ras el hanout and added chickpeas to make this a filling and satisfying light meal.

300g squid tubes
2 tsp ras el  hanout spice mix
1 TB olive oil
200g chickpeas (drained weight)
1 lime, halved
salt and freshly ground black pepper
2 handfuls soft lettuce
1 small red chili, finely chopped
coriander, chopped to garnish

Dry the squid tubes well using kitchen paper and use a sharp knife to slice each tube in half, lengthways. Open the pieces and lightly score the inside which will allow the piece to curl when cooking. Scatter over the ras el hanout over all sides of the squid pieces.

Heat the olive oil in a pan and flash-fry the squid. They are cooked when they curl up and turn opaque. At this time, tip in the drained chickpeas and stir well to coat the chickpeas in the seasoned pan.

Squeeze the juice from both lime halves into the pan and season the mixture with salt and freshly ground black pepper. Set aside.

Serve the mixture over soft lettuce and drizzle any moisture from the pan over the lettuce.

Scatter over the sliced red chilies and chopped coriander.


Calories per serving = 325Cal

Macros per serving

  • Fats 12g
     of which saturates        8g
  • Carbs 19g
     of which sugars            4g
  • Fibre 2g
  • Protein 31g

Allergens
Molluscs


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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Gluten-free Banana Mini Pancakes

Gluten-free Banana Mini Pancakes
Makes 14 mini pancakes

Have some weekend fun by whipping up a batch of gluten-free Banana mini pancakes. If you aren’t up for making a large batch like this, simply halve the recipe below. Macros are calculated on a serving being 4 mini pancakes so there will be enough for 3 people with some leftover. Serve drizzled with honey or maple syrup and enjoy with fruit (however, macros exclude any of the garnishes).

270g over-ripe bananas, peeled weight (approx. 2 large)
4 large eggs
1 tsp baking powder
½ tsp ground cinnamon
3 TB light olive oil
blueberries, to serve (optional)
honey (optional)

Chop the bananas, then place them into a bowl and use the back of a fork to mash them to a smooth puree. Crack in 4 eggs and whisk well to combine. Add the baking powder and cinnamon (best added by sprinkling over through a tea strainer). Whisk until there are no lumps and the baking powder and cinnamon have been mixed in thoroughly.

Pour 3 tablespoons light olive oil into a little bowl and have a ball of kitchen paper handy. Dip the kitchen paper into the oil and wipe the pan with it. Place the pan over low-moderate heat.

One mini pancake = two tablespoons of the banana batter: Add the batter into the centre of the pan and cook until you notice little bubbles appear on the pancake. Gently turn over by nudging an egg-lifter or spatula under the pancake and flip to cook the underside. (Don’t worry if you burn the first one, the first pancake is always a disaster until you get the temperature just right). Remove the cooked pancake and set aside. Repeat the process until all the pancakes are made. You may not use all the oil, but it’s unlikely you will use any more than this. (Macros are calculated on using the full 3 tablespoons.)

NOTE: You may be able to make two pancakes in the pan at the same time, but they may not hold their round shape as well. Also, these pancakes are not suitable for large sizes, as the ‘batter’ is very delicate. However, they are perfect for mini ones. These ones were approximately 10cm diameter.

Calories per serving = 240Cal
(4 mini pancakes, excl. garnishes)

Macros per serving (4 mini pancakes, excl. garnishes)

  • Fats 15g
     of which saturates        3g
  • Carbs 16g
     of which sugars            14g
  • Fibre 2g
  • Protein 2g

Allergens
Eggs
Wheat (may be found in the baking powder)


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 Veg Stack with Pesto Yogurt

Grilled Veg Stack with Pesto Yogurt
Serves 2

A fast, simple, posh vegetable stack that the vegetarians will love! Just be sure to source the vegetarian pesto which uses an alternative to Parmesan. Alternatively, stir harissa paste into the yogurt to make an equally delicious light meal / lunch!

Calories per serving = 306kCal

Macros per serving

  • Fats 5g
     of which saturates        3.6g
  • Carbs 9g
     of which sugars            12g
  • Fibre 3g
  • Protein 7g

Ingredients

1 medium aubergine, sliced
2 large black mushrooms
1 large beef tomato, sliced
1 tsp dried thyme
2 TB olive oil
2 TB basil pesto
100g fat-free plain yogurt
handful lettuce
handful rocket
salt and freshly ground black pepper

Method

  1. Preheat the oven to 180°C.
  2. Salt the sliced aubergines and place in a colander for 20 minutes. Pat dry and place on a large roasting tray along with the mushrooms and sliced tomato. Scatter over the dried thyme over the drizzle the olive oil evenly over.
  3. Bake for 20 minutes, ensuring the aubergines are cooked through.
  4. In the meantime, make the dressing by simply combining the pesto with the yogurt.
  5. To serve, generously season the grilled vegetables and assemble into a ‘stack’ over lettuce and rocket. Drizzle over the pesto dressing.


Allergens
Tree nuts
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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Mixed Bean and Avocado Salad

Mixed Bean and Avocado Salad
Serves 2

Packed with goodness, this simple salad is perfect to take to the office this January. Just ensure you keep the dressing in a separate container and add to the salad just before serving. If you aren’t keen on giving up meat, add some lean chicken or tuna..

50g frozen corn
1 tin mixed beans
2 TB olive oil
½ TB white wine vinegar
½ tsp Dijon mustard
salt and freshly ground black pepper
2 baby gem lettuce, trimmed and leaves separated
6 cherry tomatoes, halved
½ large avocado
small handful parsley, chopped to garnish

Bring a small pan of water to the boil and add the frozen corn. Cook for 4-5 minutes, then drain well. Set aside to cool.

Empty the contents of the tinned beans into a strainer or colander and rinse well to remove any excess starchy tin ‘juice’.

Make the dressing by whisking the olive oil, white wine vinegar and Dijon mustard together in a small bowl or ramekin. Season the dressing with salt and freshly ground black pepper.

Arrange the baby gem lettuce leaves onto the plates and arrange the cherry tomatoes, drained corn and drained mixed beans on the salad. Top with the avocado.

Drizzle the dressing generously over the salads and garnish with chopped parsley.


Calories per serving = 395Cal

Macros per serving

  • Fats 25g
     of which saturates        1g
  • Carbs 26g
     of which sugars            4g
  • Fibre 11g
  • Protein 12g

Allergens
Mustard
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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Beetroot and Quinoa Salad with Dill

Beetroot and Quinoa Salad with Dill

The earthy-flavoured beet goes really well in a salad such as this Beetroot and Quinoa Salad with Dill, which features so many exciting flavours. A great salad to enjoy in Veganuary! If you aren’t keen on giving up meat, add some diced, cooked chicken.)

90g uncooked mixed seed quinoa
40g hazelnuts, halved
2 TB olive oil
1 TB lemon juice
salt and freshly ground black pepper
2 large handfuls mixed salad leaves
small handful fresh dill, chopped
½ apple (55g), cored and diced small, squeeze lemon juice over to avoid oxidisation
200g baby beetroot (cooked), quartered

Bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated and the quinoa has cooked through. Set aside to cool.

Roast the halved hazelnuts in a hot, dry pan until toasted. Set aside to cool.

In the meantime, make the dressing. Whisk the olive oil and lemon juice in a small bowl or ramekin. Season the dressing with salt and freshly ground black pepper.

In a large bowl, drizzle this dressing over the salad leaves. Add the dill and add the cooked (cooled) quinoa. Toss well to evenly coat everything.

Divide the dressed leaves / quinoa mixture between two serving bowls.

Over each bowl, scatter over the diced apples and beetroot chunks. Drizzle over any remaining dressing.

Garnish with the roasted hazelnuts and season the salad with salt, if needed.


Calories per serving = 469Cal

Macros per serving

  • Fats 28g
     of which saturates        3g
  • Carbs 38g
     of which sugars            16g
  • Fibre 2g
  • Protein 12g

Allergens
Hazelnuts


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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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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