Pimped up Bulgur Wheat

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So when you are riced out why not turn to bulgur wheat for an alternative carb source! I always try to be inventive when it comes to prepping for a competition and those of you who followed me on my last journey know how creative I can be with the basic ingredients of chicken/turkey, rice, broccoli, eggs and egg whites!! When I came across a packet of bulgur wheat at the back of the cupboard, you know those days when your trying to use up whatever is lurking about in the press and fridge, before heading off to restock,  I just couldn’t contain my excitement hahahahaha!!!!!!! I used up whatever I had and created this pimped up bulgur wheat dish.  Now you can get creative and come up with your own pimped up dish but I hope you get some inspiration from my recipe!

So what is bulgur wheat? Bulgur is a cereal grain that has been used as a food staple for several years as it provides an inexpensive source of low-fat protein, making it a healthy nutritious addition to any meal plan.

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Bulgur is actually whole wheat kernel that is cooked and dried and then made available for consumption. It is known for controlling blood sugar levels because of the low glycemic index. It also has a rich nutrient profile that makes it a great addition to eating just real foods!

  •  High fibre content: One of the things that stand out about bulgur is its high fibre content. Two cups of cooked bulgur contain more than 10 grams fibre. Dietary fibre brings multiple benefits to the body.
  • Macro-nutrient profile: carbohydrates, fat and protein are the macro-nutrients that provide the body enormous energy and support the functions of the brain. Bulgur is rich in slow-digesting, complex carbs. It contains the huge amount of protein and is extremely low in fat.
  • Potassium: potassium is a mineral that promotes heart function, strengthens the bones and aids in the contractions of muscles. One cup bulgur contains 124 milligrams potassium.
  • High in iron: Iron is mainly found in animal meats, but bulgur has a generous amount of iron.
  • Zinc content:  Zinc is an essential mineral that helps with protein synthesis, immunity boosting and cell division. Whole grains like bulgur has huge amounts of zinc. One cup bulgur contains just over 1 milligram zinc.
  • Niacin: vitamin B3 is commonly known as niacin. This vitamin helps break down protein and fat for the energy.

 

Ingredients

200 g Bulgur Wheat (1 cup)

1 Lemon

35 g Sundried Tomatoes

4 Spring Onions ( Scallions !)

1 Red Pepper

1 Red Chilli Pepper (optional)

2 Cloves of Garlic

1 tsp Turmeric

1 tsp Smoked Paprika

1 tsp Ground Cumin

Fresh Coriander

Method

Add the bulgur wheat with 2 cups of cold water into a medium sized pot, squeeze the juice from the lemon into the pot along with the lemon.  Bring to the boil then over and simmer for 10 mins.

Finely chop the pepper, spring onions, sundried tomatoes, garlic and chilli pepper.  Add to the bulgar wheat after the 10 mins along with all the spices.  Give it a good mix and leave to simmer until no water remains.

Before serving add in some freshly chopped coriander.

Nutritional Information

I got 4 servings from this but you could reduce serving size, I just gotta get the carbs in lol!!

Each serving is equal to 210 calories, Carbs 37 g, Fat 2 g, Protein 7 g, Dietary Fibre 8 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01.

Remember to keep sharing the love,

Jen xxx

 

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Choconut Spread

I just had to use my choconut spread for my pancakes today 😉 Comp prep friendly too 😁😁

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This hazelnut chocolate spread is so good that you will never be tempted with Nutella again!! There are many different variations online but I have come up with this version and I must say it is the best one so far.  You will find no nasty additives or refined sugar in this chocolate spread and you can mix it up by using almonds instead of the hazelnuts or a mixture of both works well too.  It just takes a little bit of patience to get it to the consistency you want, as you need to keep scraping the side of the bowl down until the hazelnuts have released their natural oils to give it that creamy texture. I used the Nutribullet to blend mine and it was definitely quicker than the first time I made it with a blender that I had for years!  This recipe will make 10 servings so just double up on ingredients…

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Pizza, Prep Friendly!

Woke up today to #NationalPizzaDay and my news feed on all social media is pictures of pizza!! What’s a girl to do when she is on comp prep and wants to eat pizza! Well I got my thinking cap on and I came up with this creation.  Yes I know it’s not carb loaded like a real pizza lol but it’s amazing how you can trick your mind into thinking your having a pizza!!  I used my usual egg whites for the base, my pizza sauce was some of my guacamole recipe here, and my toppings were spinach, peppers, feta cheese and chicken seasoned with The Gym Chef smoke’n’spice. I get my seasonings from Bodyfirst.ie here, these seasonings are life when on prep!! All the usual ingredients for a bodybuilder’s diet, egg whites, chicken, greens and those all important good fats!!

Ingredients

120 g Egg Whites ( I use the o’egg brand here )

1 medium Chicken Breast (roughly around 125 g)

3 tbsp of my Guacamole (recipe here)

20 g Feta Cheese

1 Cup of Spinach

1/2 a Pepper

Fresh chilli (optional)

1/2 tsp olive oil or coconut oil.

Seasonings, ground black pepper, smoked paprika, chilli flakes and the smoke’n’spice from The Gym Chef.  You could use any seasoning for the chicken, like cajun & smoked paprika!

Method 

Season the chicken and fry off in some of the oil in a medium sized pan.

In a bowl whisk up the egg whites with some black pepper, smoked paprika and chilli flakes.

Remove chicken when cooked, using the same pan, sauté the peppers and chilli if using, remove from pan,  reduce heat and add the rest of the oil along with the egg whites. They will cook quite quickly as the pan is already hot.

Now time to build your pizza! Chop up the chicken, spread the guacamole over the egg white base and add your toppings!

Nutritional Information 

The full pizza is equal to 315 calories, a whopping 47 g of Protein, Fat 11 g and Carbs 10 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Enjoy and remember to keep sharing the love!

Jen xxx

 

 

 

Chocolate & Banana Protein Muffins

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As you all probably know by now I love chocolate! So when I got the urge the other day I raided my press but guess what,  I was out of chocolate…..ggggrrrrrr….. so I made up a batch of these muffins instead and topped them with my choconut spread recipe here. Fresh out of the oven, still warm and a dollop of the choconut spread, simply divine!  You could also just heat one up in the microwave and add a dollop of Greek youghurt with some berries too for a yummy dessert. They make a great on the go quick snack, pre or post training or even have them for breakfast.

Ingredients

300 g Oat Bran

125 g Chocolate Whey Protein Powder (optional)

2 Ripe Bananas (mashed)

500 g Natural Yogurt

30 g  Linwoods Milled Flaxseed Cocoa & Berries

30 g Cacao Powder

1 tbsp Bicarbonate of Soda/Bread Soda

Method

Pre heat oven to 160 c

In a large bowl mix the oat bran, protein powder, cacao powder, milled flaxseed and the bicarbonate of soda.

Add in the yogurt and mashed banana and give it a good mix.

Divide the mixture equally into 15 muffin cases and bake in the oven for 10 – 12 mins.

For the topping I just used some of my choconut spread Recipe here and some chopped hazelnuts.

Store in an airtight container in the fridge for up to 3 days, also suitable for freezing.

Nutritional Information

Each muffin without the choconut spread is equal to 151 calories, Carbs 16.5 g, Fat 2.3 g, Protein 14 g.  If using the spread add the extra macros , so roughly 1 tbsp of the spread should top 3 muffins which will add an extra 13 calories and an extra 1 g of fat to the macros.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Enjoy with a cuppa!

Much love, Jen xxx

Guacamole

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Gotta love guacamole!! One of my favourite things to make when I find an over ripe avocado in the fridge.  Make it chunky to serve as a side dish or give it a blast in the Nutribullet to make a delicious dip or spread.

Ingredients

1 Ripe Avocado

1 Small Red Onion

6 – 8 Cherry Tomatoes

Juice of a Lime or Lemon

Fresh Chilli Pepper ( depending on how hot you want it, I normally use a full chilli as I like it hot!)

I Clove of Garlic

Fresh Coriander ( Large handful)

Ground Black Pepper & Himalayan Pink Salt to season

Method

If you want a chunkier guacamole just mash the avocado, add the lime/lemon juice and finely chop the onion, garlic and chilli to mix in with the avocado.  Roughly chop remaining ingredients and mix well, season to taste.

If you prefer it as a dip or spread just put all ingredients into the Nutribullet/Blender and give it a quick blast! Season to taste.

Store in an airtight container (or save your nut butter jars, they are great for storing your homemade dips and spreads!) This will stay fresh for up to 5 days in the fridge.

Nutritional Information

I made mine into a dip so I got around 17 tablespoons. Each serving is equal to 17 calories, Carbs 1.6g, Fat 1.3g, Protein 0.3g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

 

Enjoy and keep sharing the love,

Jen xxx

 

 

 

 

 

Raw Chocolate Protein Treats

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Who doesn’t love a raw, low carb protein ball !! I made these up in a matter of minutes when you’ve maxed out on your daily carb intake but need to catch up on fats and protein, you know what I mean, right?? Well with less than 1 g of carbs per serving these might just make it a lot easier when you want something sweet without the carbs!  Warning they take a bit of elbow grease to form the dough like texture but it’s worth it!  Yummy with a nice cup of coffee!

Ingredients

75 g (3 scoops) Chocolate Protein Powder

15 g (3 tbsp) Cacao Powder

40 g Ground Almonds (Almond Flour)

25 g Coconut Oil

2 – 4 tbsp Water

Some desiccated coconut or chopped hazelnuts to decorate.

Method

In a large bowl mix together the protein powder, cacao powder and the ground Almonds.

Melt the coconut oil (I pop it in the microwave) and add to the dry ingredients along with 2 tablespoons of water.

Now the tricky bit! Combine all the ingredients together, you want a dough like consistency so a bit of elbow grease is required.  If you find the mixture is still too dry add another tablespoon of water.  Keep mixing, yes it takes a little bit of work but it does finally come together.  Add the fourth tablespoon of water if needed.

I put the mix into the fridge for 15 to 20 mins to chill before rolling into bite size balls, as it tends to be a little sticky!

Shape the balls and roll in some of the coconut or whatever you choose to decorate!

Store in an airtight container in the fridge for up to 5 days, well that’s if they last that long!

Nutritional Information

I get 10 bite size balls, each serving is equal to 80 calories, Carbs 0.7g, Fat 5.2g, Protein 7.4g.

As always don’t forget to tag me if you try them out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Remember to keep sharing the love and be kinder to yourself!

Jen xxx

 

Oat Bran Protein Bread

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There is nothing better than a slice of freshly baked bread with some Kerrygold butter, don’t you agree?   Well then you need to try this oat bran bread, it’s seriously yummy!  I was all set to make a batch of my Protein Oat Bread recipe here only to discover I had no oats, imagine that me with no oats!!  So I found some oat bran lurking in the back of the cupboard and decided to improvise.  And hey presto the result oat bran protein bread! In my opinion the texture of the oat bran is better than the oats, but I will leave that up to you guys to decide that!! Let me know what you think, I love getting feedback on my recipes.  Can  be used for breakfast, lunch or dinner !! Great as a snack before the gym with some nut butter and banana or with some of my choconut spread recipe here.

Ingredients

1 large tub of Natural Yogurt (500g)

350g of Oat Bran

1 tbsp Bicarbonate/Bread Soda (I always sieve this into my bread to prevent any lumps forming)

3 tbsp (30 g)  Hemp Protein ( you could also try a scoop of unflavoured whey protein)

3 tbsp (35 g ) Mixed Seeds ( I use the Lidl brand)

Ground Black Pepper to season

Method

Pour the yogurt into a large bowl.

Add in the oat bran, bicarbonate of soda, hemp protein, seeds and pepper.

Give it some elbow grease and mix well ! ( Working out those arms lol)

Place the bread mixture into a lined loaf tin and bake at 180 degrees (fan oven) for 35 to 40 mins.

Nutritional Information

I usually get 18 slices per loaf.  Per slice 105 calories, Carbs 15.5 g, Fat 2.3 g, Protein 5.3 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Most importantly take 10 mins out for yourself and enjoy a slice with a cuppa!

Keep sharing the love,

Jen xxx