Chicken & Lentil Soup

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This soup is delicious and I love it  served with a slice of my freshly baked brown bread or protein oat bread.  Or if I am on a low carb day it is still very satisfying on its own without the bread as the lentils are a great way to fill you up.   It is full of goodness and tastes delicious.  It can be left to cook away in a slow cooker if you have one, as this really releases all the flavours.  Like with all soups it is great to always have some in the freezer for emergencies!!

Ingredients

4 large chicken fillets ( For this soup I leave the fillets whole and then shred them when cooked)

1 shallot, chopped

2 celery stalks, chopped

2 garlic gloves, chopped

1 large onion, chopped

3 carrots, chopped

100g lentils, I used the red split lentils from Lidl.

600ml chicken stock

2 tsp ground cumin

1 tsp paprika

1 tsp turmeric

1 tsp coconut oil

Method

Heat coconut oil in a large pot and fry off the shallots and garlic.  Add in the chicken fillets and the spices.  Fry off for a minute or so, ensuring the chicken is coated well with the spices.  (If using a slow cooker, transfer your ingredients now.)

Add in the chicken stock , veg and lentils, bring to boil then leave to simmer for 2 hours.

When the soup is ready, shred the chicken.

Nutritional Information

This soup will serve 4 , each serving is equal to 305 calories, carbs 24g, fat 5g, protein 42g.

 

Enjoy xx

Jen.

 

 

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Turkey Chilli

 

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This turkey chilli is very versatile and can be used to make chilli cheese fries, served with some wholemeal basmati rice, or even served in lettuce tacos with guacamole & salsa on the side or how about a topping for baked sweet potato.  You could make up a large batch and freeze it in case of emergencies!

Ingredients

400g Turkey Mince

1 Onion, chopped

3 Cloves of Garlic, crushed

1 Chilli, chopped (optional, I like it hot!)

1 Tin of Chopped Tomatoes ( I use the one from Aldi with added chilli)

1 Tin of Kidney Beans, drained and rinsed

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1 tsp. Smoked Paprika

1 tsp. Cayenne Pepper

1 tsp. Chilli Powder

1 tsp. Ground Cumin

1 tsp. Ground Coriander

2 tbsp. Worchester Sauce

2 tbsp. Tomato Puree

Coconut Spray Oil

 

Method

In a large pot heat up the oil on a medium heat and fry off the onion, garlic and chilli.  Add the mince and brown it off.

Next step is to add in all your spices and make sure to mix them around to coat the mince.

Add in the tomatoes, stock, Worchester sauce and tomato puree. Stir.

Bring to the boil then leave to simmer for at least 30 minutes for the flavours to infuse.

Give it a taste test, if you like it hot add some crushed chilli flakes . Also add in the kidney beans and leave it to simmer for a further 15 minutes.

I served mine with sweet potato fries and topped it with some grated cheese, jalapeños and fresh coriander.

Just chop a sweet potato and spray it with some coconut oil, season with cumin, paprika and chilli powder and pop into a pre heated oven for 15 minutes at 200c.

Nutritional Information

This is just for the turkey chilli.  It makes 4 servings , each one is equal to 221 calories, carbs 19g, fat 2.5g, protein 30g.

You will need to add in the extra calories etc. for sweet potato, rice or what ever way you are choosing to serve it!

Most importantly, enjoy!

Much love,

Jen xxx

 

 

 

 

 

 

 

Kale Pesto

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Yes it’s green so it must be good for you!  This quick and easy pesto is delicious and so handy to have in the fridge to mix in with pasta, courgetti or even top some fish or salad with it.

Ingredients

2 cups of kale (take the stems off and make sure to squeeze as much of the kale into the cup!).

30g Parmesan, grated.

50g Pine Nuts.

3 Cloves of Garlic.

2-3 tbsps. Extra Virgin Olive Oil (Walnut Oil is also delicious.)

Juice of Half a Lemon.

1/4 tsp. Himalayan Pink Rock Salt.

Method

First step is to toast off the pine nuts, either in the oven or a quick flash in the pan.

Then just blend all ingredients together in the Nutribullet. Simple as that.

Store in an air tight container or recycle your nut butter jars and keep in the fridge for up to a week.

Nutritional Information

This recipe makes 12 tablespoon servings.  Each tablespoon is equal to 65 calories, carbs 2g, fat 6g, protein 1.7g, sugar 0.4g, sodium 48.4g.

Berry & Banana Bread

The perfect treat at any time, whether you like it toasted, buttered, with nut butter or served warm with some Greek yoghurt. Banana bread is a popular choice and the options are endless.  You can add chopped walnuts or even add some dark sugar free chocolate chips! In this recipe the mixed berries add that little something extra. It’s moist and perfectly sweet and the bursting berries make it look so good.  No refined sugar at all so you can enjoy it even more.

Ingredients

4 medium bananas

3 eggs

300g ground almonds

3 tbsp. maple syrup or honey

1 tsp. baking powder

1 tsp cinnamon

1 tsp vanilla extract

60ml Melted Coconut Oil

100g mixed berries ( I used the frozen ones from Aldi)

Method

Preheat oven to 180c (fan)

In a mixing bowl mash the bananas with a fork, then add the maple syrup (or honey), coconut oil, vanilla extract, eggs and mix well.

In a separate bowl mix the ground almonds, baking powder, cinnamon and mix. Then add it to the wet ingredients.

Fold in the berries and pour into a lined loaf tin.

Bake for 45 – 50 minutes, until golden and crispy on top.  To make sure it is cooked through, stick a knife or skewer into the centre, if it comes out wet, keep baking!

Nutritional Information

This loaf makes 16 slices.  Each slice is equal to 209 calories, carbs 12g, fat 15g, protein 6.5g.

Enjoy!

Jen xxx

Jen’s Brown Bread

 

This bread is so quick and easy to make.  I always make use of the oven if I’m cooking a roast dinner and whip up a batch of this bread too. No kneading or waiting on yeast to rise with this recipe.

Ingredients

200g plain flour

200g wholemeal flour

2 tbsp. brown linseeds ( I get mine in Tesco)

1 tbsp. bread soda/ bicarbonate of soda, sifted

1 tbsp. oil ( I used rapeseed oil)

1 tbsp. treacle

1 tsp Himalayan pink rock salt

350ml buttermilk

Method

Preheat oven to 180c (Fan).

In a large  bowl mix the plain flour, wholemeal flour, bread soda, linseeds and salt.

Make a well in the centre and add the oil and treacle.

Gradually add the milk and mix well.

Pour into a lined bread tin and bake for 40 – 45 minutes.

When cooked the base should make a hollow sound if tapped or just use a skewer to test if it’s ready!

Nutritional Information

This loaf makes 15 slices. Each slice is equal to 122 calories, carbs 21g, fat 2.3g, protein 4.5g.

Enjoy!

Jen xxx

 

Butternut Squash & Red Lentil Coconut Curry

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This meat free curry is a delicious alternative for a change.  Being a meat lover I was actually surprised how much I enjoyed it without meat!  It is really filling and comforting especially on a cold day like it is today.  The rich aroma of the spices is enough to satisfy any appetite. I served it with steamed kale and wholegrain basmati rice, so important to get those green veggies in!!  It is so easy to make, the only real difficulty being the peeling and chopping of the butternut squash, a workout in itself!

Ingredients

1 butternut squash (peeled & chopped into bite size pieces)

1 shallot (peeled & chopped)

4 gloves of garlic

Fresh ginger (roughly 2 inch piece, all down to personal preference)

100g red split lentils

1 red chilli pepper (chopped)

1 400ml tin of coconut milk (light one if your watching the calories and fat content)

1 tbsp. ground cumin

1 tbsp. cayenne pepper

1 tbsp. coconut sugar ( or brown sugar )

1 tbsp. cumin seeds

1 tsp. ground mustard seed

1 tsp. ground coriander

1 tbsp. rice wine vinegar

Coconut oil ( or frylite)

 

Method

Heat up a teaspoon of oil in a large wok on a medium heat and fry off the cumin seeds for 1 minute.

Add in the shallot, garlic, ginger and chilli, fry for another minute to release all the flavour.

Next add in the butternut squash and the remaining spices.  Fry off for a minute or so ensuring the butternut squash is coated with the spices.

Add in the coconut milk, rice wine vinegar and the red lentils.  You can add a small drop of water if the mixture is too thick.  Stir to combine all the ingredients, finally add the sugar, stir and cover and leave to simmer for at least an hour.  The longer you leave it to cook the better the flavour!  Make sure you give the lentils enough time to cook.

You may need to add some water in the process as it can become quite thick as the lentils are cooking.

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Serve with a portion of wholegrain basmati and kale. Please feel free to tag me in pictures of any of my recipes that you post. Jensgymlife on Facebook or Twitter, @jenb01 on Instagram!

Nutritional Information

This curry will serve 4, calories per portion 248, carbs 34g, fat 9g, protein 8.5g.

Rice per 100g (cooked weight) 118 calories, carbs 24g, fat 1g, protein 3g.

Enjoy!

Jen xx

Protein Pancakes

These pancakes are definitely a favourite of mine.  They are so quick and easy to make and you can have them for breakfast, dessert or as a healthy snack.  You can top them with Greek yoghurt, berries or a nut butter or even add a good quality cacao powder, the options are endless!

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Ingredients

50g porridge oats

2 eggs

1 banana

1 scoop of whey protein powder ( this is optional, I use it because of the training I’m doing!)

1 tsp baking powder

1 tsp vanilla extract

Few sprays of coconut oil ( or 1/2 tsp if using the solid one)

Method

Just blend all ingredients together! Simple.  Then heat up the coconut oil  and ladle a spoonful of mixture into the pan.

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You can add whatever toppings you like or keep it simple with a drizzle of maple syrup. This recipe makes 6 pancakes. They can be stored in an airtight container in the fridge for up to 3 days so you could  double up on the ingredients and have a batch on hand for emergencies!

Nutrional Information

Each pancake workouts out at 90 calories, carbs 10g, protein 6.3g (if you have used the whey protein), fat 2.4g. Toppings will add extra calories and change the macros.

 

Enjoy!

Jen xxx