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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Mushroom and Carmague Rice Bowl (VEGAN)

Mushroom and Carmague Rice Bowl (VEGAN)
Serves 2

Something delicious and light for our vegan readers! These caramelised mushrooms and spring onions nestle in a bed of red rice and the whole bowl boasts lovely fresh flavours of lime, soy and sesame. Best enjoyed with a garnish of freshly sliced red chili and coriander.

90g red Carmague rice
1 TB sesame oil, plus extra to drizzle
300g mushrooms, thickly sliced
2 tsp garlic paste
2 tsp ginger paste
8 spring onions, sliced into large pieces
1 lime, halved
2 TB light soy sauce
1 small red chili, thinly sliced
chopped coriander, to garnish

Bring a pan of salted water to the boil and cook the red Carmague rice until done. Drain and set aside.

In the meantime, heat the sesame oil in a wok and flash-fry the mushrooms until they start to caramelise. Add the garlic paste, ginger paste and spring onions and cook briefly until the spring onions turn bright green and begin to caramelise.

Deglaze the pan with the juice of both lime halves and add the light soy sauce. Tip the drained rice into the pan and stir well to mix and combine.

Divide the mixture between two bowls. Drizzle over a little additional sesame oil and scatter over the sliced chili and chopped coriander.


Calories per serving = 339Cal

Macros per serving

  • Fats 14g
     of which saturates        1g
  • Carbs 43g
     of which sugars            5g
  • Fibre 9g
  • Protein 4g

Allergens
Wheat
Milk
Sesame
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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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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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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