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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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.

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Crunchy Asian Slaw

Perfect for summer! This is an excellent vegetarian lunchbox salad bursting with fresh flavours that get better the longer it stands. If you are missing the protein, add some cooked shredded lean chicken for a complete and filling meal. Macros provided for both versions below.

Serves 2 

Calories per serving = 118Cal (without chicken)

Macros per serving (without chicken)

  • Fats 6g
     of which saturates       0.5g
  • Carbs 15g
     of which sugars           14g
  • Protein 4g


Calories per serving = 292Cal
(with chicken)

Macros per serving (with chicken)

  • Fats 9g
     of which saturates       1.3g
  • Carbs 15g
     of which sugars           14g
  • Protein 41g

Ingredients:

45g carrot, peeled and cut into matchsticks (trimmed weight)
200g thinly sliced red cabbage
½ fresh mango, peeled and diced small
3 spring onions, sliced
1 red chili, seeds removed and finely sliced
small handful coriander, finely chopped
juice of 1 lime
½ TB roasted sesame oil
1 tsp fish sauce
2 cooked, medium skinless and deboned chicken breasts (optional)

 

Method:

Combine the carrot, red cabbage, mango, spring onions, chili and coriander in a large bowl. Drizzle over lime juice and roasted sesame oil and one teaspoon fish sauce and toss well to combine to ensure the salad is evenly coated in the lovely dressing. If you feel it needs more saltiness, add a little more fish sauce and mix well.

Enjoy as is (or add cooked chicken that has been shredded and mixed in). Divide between two bowls and enjoy!

 

Allergens
Sesame
Fish

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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 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 more about Olly’s ART 12 week body transformation program

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