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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Vegetable Thai Red Curry

Vegetable Thai Red Curry
Serves 2

Are you doing the Veganuary Challenge this January? This is a fantastically fragrant Vegetable Thai Red Curry which will make you forget all about meat! We bulked it out with sweet potato, butternut and mushrooms – and cooked the veg to perfection before adding to the sauce. If you aren’t keen on giving up meat, add some diced chicken. Serve over rice noodles (if your macros will allow it) or courgetti or shirataki noodles. The macros are based on the curry alone.

150g sweet potato, peeled and cut into chunks (approx. 1-inch)
150g butternut, peeled and cut into chunks (approx. 1-inch)
1 TB olive oil
salt
2 TB flaked almonds
1 tsp olive oil
180g white mushrooms, quartered
50g red Thai curry paste
1 tsp garlic paste
1 tsp ginger paste
1 tin reduced-fat coconut milk
2 dried kaffir lime leaves
2 tsp soy sauce
1 tsp maple syrup
small handful chopped coriander

Preheat the oven to 200°C.

Place the prepped sweet potato and butternut chunks into a bowl. Drizzle over the olive oil and toss well to evenly coat. Spread out on a greased roasting tray and season with a little salt. Bake in the oven for 35-40 minutes, until they have cooked through (and partially caramelised on the edges.)

In the meantime, toast the almond flakes in a hot, dry pan until golden. Set aside.

Heat the teaspoon olive oil in a wok and add the mushrooms, cooking over high heat until they have caramelised but still holding their shape, approx. 3-4 minutes. Remove the mushrooms with a slotted spoon and set aside.

Over low-moderate heat (using the same wok) add the red curry paste, garlic paste and ginger paste. Cook for a minute, then tip in the coconut milk (shake the tin well before opening) and kaffir lime leaves, whisking the mixture well to combine.

Increase the heat and cook until the mixture reduces and thickens, stirring continuously (this can take up to 10-15 minutes.) Add the soy sauce and a very small drizzle of maple syrup, then add the cooked sweet potato, butternut and mushrooms back to the pan, ensuring the creamy mixture coats the vegetables. (The curry benefits from a bit of sweetness. If you prefer not to use maple syrup or sugar, you can use sweetener. If you are not worried about keeping it vegan, you can use honey as well.)

Once everything has warmed through, remove and discard the kaffir limes leaves.

Serve garnished with the toasted almonds and chopped coriander.

Excellent with rice noodles, shirataki noodles or courgetti*

* accompanying dishes not included in the macros.


Calories per serving = 392Cal

Macros per serving

  • Fats 25g
     of which saturates        14g
  • Carbs 32g
     of which sugars            12g
  • Fibre 8g
  • Protein 9g

Allergens
Wheat
Almonds
Milk
Crustaceans (may be found in come Thai curry pastes)
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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Veggie Bowl

Veggie Bowl
Serves 2

Full of fibre and goodness, this veggie bowl is something super-simple for meat-free Mondays. The caramelisation of the vegetables is key to this dish, as is the full-flavoured sesame oil drizzled over at the end. We then topped with a perfectly boiled egg. What’s not to love?

2 large eggs
1 TB flaked almonds
2 TB olive oil
250g cauliflower florets, blitzed to ‘rice’
salt
small handful chopped parsley or coriander
1 large courgette
½ red pepper, diced 1-inch
½ green pepper, diced 1-inch
½ yellow pepper, diced 1-inch
100g mushrooms, thickly sliced
2 tsp sesame oil, to finish
1 spring onion, sliced to garnish

Get the eggs in a pan of simmering water and cook to your liking. Once done, peel and set aside to keep warm.

Toast the almonds in a hot, dry pan until golden. Remove and set aside.

Heat the one tablespoon olive oil in the same pan and tip in the blitzed cauliflower. Cook stirring regularly until no longer raw. Season with salt and stir in the chopped parsley or coriander. Set aside to keep warm.

Wipe the pan clean and heat the second tablespoon olive oil. Stir-fry the remaining vegetables over high heat until caramelised. They will cook at different times, so we suggest you add them to the pan in the order in which they are listed above, leaving 30 seconds in between each addition. You can also choose to fry them all separately, keeping the cooked veg warm while you fry each batch.

To serve, divide the cauliflower rice between two warm bowls and add the vegetables. Drizzle sesame oil over each bowl to bring all the flavours together and serve with the boiled eggs.

Garnish with sliced spring onion and the toasted almonds for a deliciously subtle crunch.


Calories per serving = 366Cal

Macros per serving

  • Fats 26g
     of which saturates        5g
  • Carbs 12g
     of which sugars            5g
  • Fibre 7g
  • Protein 17g

Allergens
Almonds
Eggs
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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Spicy Cauliflower Casserole

Spicy Cauliflower Casserole with Feta and Pomegranate
Serves 2

This vegetarian casserole is so packed with flavor, it’s highly unlikely you will want anything alongside it. For those athletes among you that require slightly more carbohydrates and protein, its fantastic served over bulgar wheat, pearl barley or even quinoa, but we simply had a fresh salad on the side. If you do eat meat, this goes exceptionally well with lean lamb cutlets. The cayenne pepper is optional – but highly encouraged so add as little or as much as you like.

530g cauliflower florets (from 1 medium head)

60g baby spinach
2 TB olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic powder

1 tsp sumac, plus additional to dust over dressing
¼ tsp ground cinnamon
¼ tsp cayenne pepper
70g reduced-fat feta cheese
2 TB flaked almonds
100g fat-free plain yogurt
12 large mint leaves, finely chopped
1 clove garlic, peeled and finely diced
pinch sumac
2 TB pomegranate seeds
salt and freshly ground black pepper

Preheat the oven to 180°C / 350°F.

Place the cauliflower florets and baby spinach in a large bowl and add one tablespoon of the olive oil, coriander, cumin, garlic powder, cinnamon, cayenne pepper along with some salt and pepper. Toss well to evenly coat, then tip into the greased oven-proof dish. Crumble over the feta cheese and drizzle with the second tablespoon olive oil.

Cover the dish with foil and place in the oven for 40 minutes.

In the meantime, toast the flaked almonds in a hot, dry pan. Remove and set aside. Use this time to make the dressing. Combine the yogurt with the finely chopped mint leaves and garlic. Season with salt and pepper and a pinch of sumac.

After the cauliflower has been cooking for 40 minutes, remove the foil and roast for an additional 10 minutes. Remove and serve topped with pomegranate seeds and the toasted almonds. Drizzle with the yogurt dressing and serve immediately.

Calories per serving = 386kCal

Macros per serving

  • Fats 7g
     of which saturates       5.1g
  • Carbs 2g
     of which sugars           12.3g
  • Fibre 2g
  • Protein 6g

Allergens
Almonds
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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Chia Porridge with Berries

These overnight chia pots are great for mornings when you are in a hurry as you simply pop it in the fridge the night before to soften and swell. We topped our chia pots with berries, but you could use any fruit, nuts or granola. Another variation could be to add ground cinnamon into the mixture and top with diced apples!

Calories per muffin = 145kCal

Macros per serving:

  • FATS – 9.5g
    • of which saturates 1g
  • CARBS – 4.1g
    • of which sugars 1.2g
  • PROTEIN – 5.4g

Ingredients:

1 ½ cups unsweetened almond milk
½ cup white chia seeds
½ tsp vanilla extract
¼ tsp Stevia
8-10 raspberries
8-10 blueberries

 

Method:

Combine the almond milk and chia seeds in a bowl. Cover and place in the fridge for several hours, or preferably overnight to soften and swell.

The next morning, simply stir in the vanilla extract and Stevia and divide between 4 pots or small bowls. Top with berries of your choice and an additional sprinkle of Stevia, if desired.

Allergens
Almonds

 

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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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Apple and Oat Cinnamon Muffins

Egg and dairy-free, these moreish muffins offer just the right amount of sweetness to satisfy you in the mornings. The best things about these muffins is that they freeze well and can simply be popped into the microwave for 1-2 minutes and brought back to life! At only 0.9g saturated fat and 6g sugars per muffin, these little high-fibre beauties hit 200kCal per muffin on the dot! Go on then, have 2…

Makes 10

Calories per muffin = 200kCal

Macros per serving:

  • FATS – 11.3g
    • of which saturates 0.9g
  • CARBS – 17.1g
    • of which sugars 6g
  • PROTEIN – 5.4g

Ingredients:

2 TB ground flaxseeds
½ large apple, diced very small, 1mm
1 ½ tsp ground cinnamon
1 cup whole wheat flour
1 ¼ cups almond flour
¼ cup raw rolled oats
1 TB baking powder
pinch salt
1 tsp Stevia
2 TB unrefined brown sugar
1 cup unsweetened almond milk
2 tsp vanilla essence
2 TB vegetable oil

 

Method:

Preheat the oven to 180°C.

Combine the ground flaxseed with six tablespoons water in a small bowl. Set aside.

In a separate bowl, combine the finely diced apple with half a teaspoon of the ground cinnamon. Set aside.

Prepare the dry ingredients by mixing the whole wheat flour, almond flour, raw oats, baking powder, salt, Stevia and sugar. Add the remaining cinnamon (one teaspoon) to this mixture too. In a separate bowl, whisk together the almond milk, vanilla essence, oil and the flaxseed mixture. Add this wet milk mixture to the flour mixture and combine well. Fold in the diced cinnamon apples until evenly distributed.

Spoon the muffin mixture into a greased standard-sized muffin tin. You will only have enough to fill 10 spaces. Bake in the oven for 20-25 minutes, or until a knife or cake tester inserted into a baked muffin comes out clean.

Remove the muffins using a spoon and allow to cool on a cooling rack, or even better – eat them warm!

Allergens
Oats, wheat
Almonds

 

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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 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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Fat-free Strawberry Frozen Yogurt Popsicles

Invest in popsicle / lolly moulds and you will be making these refreshing, guilt-free popsicles all summer long. (Reusable silicon or plastic popsicle/lolly moulds are approximately £9 on Amazon and will be a great investment if you have a sweet tooth. Most are 100ml in size and come in sets of 6).

Makes 7

Calories per lolly = 71Cal

Macros per Lolly:

  • FATS – 0g
    • of which saturates 0g
  • CARBS – 9.7g
    • of which sugars 9.7g
  • PROTEIN – 6.8g

Ingredients:

230g fresh strawberries, weight after trimming
3 TB fructose (fruit sugar)
450g fat-free plain Greek-style yogurt

 

Method:

Trim the strawberries and dice into small pieces. Place in a bowl and sprinkle over the fructose, mixing well. Cover and leave to macerate in the fridge overnight.

The next morning, blitz the strawberries to a puree and fold in three-quarters of this blitzed puree into the yogurt. Whisk well to combine.

Divide the strawberry yogurt between the 100ml lolly moulds*, stopping at intervals to add a little of the remaining blitzed strawberry puree. (This just makes it look pretty by giving it a mottled appearance. You can simply combine all the blitzed puree into the yogurt if that’s easier and quicker for you.) Click the lid/stick in place in each mould, and place upright in the freezer for several hours, preferable overnight.

Remove the popsicles from the freezer 30 minutes before eating and place them in the fridge. This will result in a softer texture – and may make it easier to remove the popsicle from the mould. (If you still struggle to remove it, run a little warm water on the outside of the popsicle mould and slide the lolly out.)

*You are likely to have some leftover mixture after filling the 6 moulds. You can simply place this in a small bowl or ramekin, cover with cling film and freeze along with the others, or leave unfrozen and enjoy as an addition to your breakfast smoothie.

Allergens
Milk

 

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

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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 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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Crunchy Quinoa and Avocado Salad

A simple, well-balanced lunchtime salad that can be made ahead of time. We used ‘mixed seed’ quinoa (red, black and white seeds) which offer an earthier flavour and retains a slight crunch. Use a good quality soy sauce and simply top with all your favourites!

Serves 2

Calories per serving = 430 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 5g
  • CARBS – 26g
    • of which sugars 5g
  • PROTEIN – 26g

Ingredients:

90g uncooked mixed seed quinoa
4 medium eggs
2 tsp olive oil
4 large mint leaves, finely chopped
handful flat leaf parsley, finely chopped
1 TB Kikkoman soy sauce
100g cherry tomatoes, halved
½ large avocado, sliced
salt and freshly ground black pepper

 

Method:

Bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. Set aside to cool. In the meantime, boil the eggs to your liking, peel and set aside.

Once the quinoa has cooled, stir in the olive oil and the finely chopped mint and parsley. Stir in the soy sauce and divide the mixture between two bowls (or lunchboxes).

Add halved cherry tomatoes, the eggs and the sliced avocado. Season with salt and freshly ground black pepper. (If you are making this ahead of time, squeeze a little lemon juice on the sliced avocado to prevent discolouration.)

Allergens
Wheat
Eggs
Soya

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

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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 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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Overnight Oats and Berries

Oats are high in fibre, rich in anti-oxidants and surprisingly low in sugar carbs. This post workout snack can be whipped up in seconds the night before.  We also added protein powder: you probably have your favourite by now. (If you use soy protein powder, this recipe will be suitable for vegans, but we based our macros on whey protein powder.)

Serves 1

Macros per serving:

  • FATS – 5.1g
    • of which saturates 0.7g
  • CARBS – 29g
    • of which sugars 3.1g
  • PROTEIN – 15g

Ingredients:

40g raw rolled oats
½ TB whey protein powder
150g unsweetened almond milk
¼ tsp vanilla essence
Stevia, to taste
35g mixed berries

 

Method:

Place the oats, protein powder, almond milk and vanilla essence into a bowl. Stir well to combine, then cover and place in the fridge overnight.

The next morning, sweeten the oats using the sweetener of your choice (or drizzle with honey if you do not like artificial sweeteners) and stir well. Top with fresh berries and enjoy!

Allergens
Oats
Almonds
Milk

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

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 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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Chocolate Banana Mug Cake

1-minute microwave ‘cakes’ have become really popular over the last few years, so we jumped on the bandwagon! This would make an ideal snack for those of you that need something sweet every now and then. We added a tablespoon of wheat bran for extra fibre (available at Holland and Barret and very cost effective) and used only the natural sugars in the mashed banana to keep your macros in check. If you feel this may not be sweet enough, add a little of your favourite artificial sweetener or a drizzle of maple or honey into the mix.

Makes 1

Calories per serving  = 388 kCal

Macros per serving:

  • FATS – 23g
  • CARBS – 36g
  • PROTEIN – 16g

Ingredients:

35g almond flour
¼ tsp baking powder
1 TB wheat bran
1 TB unsweetened cocoa powder
1 small over-ripe banana
pinch of your choice of sweetener (optional)
1 medium egg
¼ tsp vanilla essence

 

Method:

Combine the almond flour, baking powder, wheat bran and cocoa powder in a bowl.

In a separate bowl, mash the banana to a smooth puree using the back of a fork (over ripe bananas will mash easier), then add the egg and vanilla essence and whisk well to combine.

Pour the banana-egg mixture into the bowl of almond flour and mix. Pour the batter into a greased ramekin or microwave-friendly mug (no higher than ¾ up) and place in the microwave on high for 60-90 seconds. (Use a cake tester to ensure it has cooked in the centre.)

Remove from the microwave (carefully, it will be hot!) and allow to cool slightly before eating straight from the dish. Alternatively, you can run a spoon around the edges and tip the muffin-looking mini cake out onto a plate.

Allergens
Almonds
Eggs
Wheat
Milk (may contain)

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

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 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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