Chicken & Coconut Curry

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I made this curry as I wanted something really tasty for my post training meal! Instead of just serving it with rice I made a spicy couscous with whatever leftover veggies I had in the fridge.  I have to say it was so tasty and it is one of my favourites to date, cheers Nigella ! (Recipe for the curry inspired by Nigella Lawson)  So if you are looking for something tasty for the weekend why not give it a try.  It could be your Saturday night fakeaway!

Ingredients for the Curry

560g Chicken Fillets, diced

Juice of a Lime (or Lemon)

2 Cloves of Garlic, crushed

1 Red Chilli, chopped

Fresh Ginger, chopped ( I used roughly a 2 inch piece)

1 tsp Turmeric

1 tsp Ground Coriander

1 tsp Ground Cumin

1 tsp Garam Masala

1 Onion, sliced

1 tsp Coconut Oil

1 carton of Alpro Coconut Cuisine (you could use a tin of coconut milk )

Pinch of Salt to taste

1 handful of fresh Coriander, chopped

Method

Toss the chicken in the lime juice, garlic, turmeric, coriander & cumin.  If you have the time leave to marinade!

Heat up the coconut oil in a large pan and sauté the onion and chilli until soft.  Add the chicken and brown.

Stir in the coconut milk and simmer for 2o minutes, uncovered.  After the 20 minutes add in the garam masala and season to taste.

Add coriander just before serving.

Nutritional Information

This recipe serves 4. Each serving is equal to 226 calories, Carbs 2g, Fat 8g, Protein 33g.

 

Next up the spicy couscous!

Ingredients

250g Couscous

1 Courgette, chopped

1 Vegetable Stock Cube (500 ml water)

1 Butternut Squash, cubed into roughly 1cm

1 Tin of Chickpeas, drained

4 Spring Onions, sliced

2 Cloves of  Garlic, chopped

1 tsp Ground Cumin

1 tsp Madras Curry Powder

1 Chilli Pepper, chopped (take seeds out if you don’t like it too hot)

1 tsp Coconut Oil

Method

Place the couscous in a large bowl and pour over the stock, cover with clingfilm and stand for 5 minutes, or until the liquid has been absorbed.

Meanwhile, fry the butternut squash, spring onions and garlic in the coconut oil for around 5 minutes, then add the chopped courgette and chilli.  Continue to fry for a further 10 mins or so, stirring occasionally, until the vegetables are soft.

Stir through the chickpeas, cumin and curry powder.  Add the couscous, stir until heated through and all ingredients are combined.  If  you have fresh herbs stir through before serving! I had no fresh herbs but I think some basil or flat – leaf parsley would be nice.  Fluff up with a fork if needed.

Nutritional Information 

I made 4 servings with mine as I needed the high carbs post training. Total calories per serving 394, Carbs 69g, Fat 4g, Protein 17g.   You could easily get 8 side portions if you wanted to, just divide the calories and  macros by 2. Or even serve it as a meal without the curry !

As always don’t forget to tag me if you try it.  I love getting your pictures and feedback on all my social media platforms.  Snapchat @jenser01, Facebook here, Instagram here, Twitter here.

Enjoy!!

Keep Sharing the Love,

Jen xxx

 

 

 

 

 

 

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Beef Madras & Pilau Rice

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There is nothing like an Indian curry and madras is one of my all time favourites.  This dish is a must for those of you who enjoy a good old curry. You can cook it the night before and leave it to infuse the flavours to make it even more delicious!

Ingredients for the Beef Madras

450g Lean Beef Pieces

1 Onion, chopped

4 Garlic Cloves, chopped

Fresh Ginger, chopped ( I used around a 2 inch piece of ginger)

1 400g Tin of Chopped Tomatoes

1 Cup of Beef Stock

2 Tbsp Tomato Puree

2 Red Chilli Peppers, chopped

1 Tsp Garam Masala

1 Tsp Turmeric

1 Tsp Cumin Seeds

1 Tsp Mustard Seeds, ground

1 Tsp Madras Curry Powder

1 Tbsp Coconut Oil

Method

Heat up the oil on a pan and fry off the cumin seeds for 1 minute to release the flavour, then add the onion, garlic, ginger, chilli and the remaining spices.

Add in the beef and brown on all sides making sure to coat it with the spices.

Add in the remaining ingredients and bring to the boil.  Turn the heat down, cover and simmer for at least an hour, the longer you cook it the better the flavour plus the beef will be tender!

Pilau Rice

350g Wholegrain Basmati Rice

40g Butter

2 Tsp Turmeric

8 Cloves

8 Cardamom Pods

1 Tsp Fennel Seeds

3 Bay Leaves

1 Tsp Salt

350 ml Water

Method

Melt the butter in a saucepan over a medium heat. Stir in the rice and coat it in the butter.

Add in the spices, salt, bay leaves and fennel, making sure to coat the rice.

Add in the boiling water and simmer on a low  heat for 20 minutes.  Do not stir the rice, just leave it to absorb all the flavours.

I served my madras with some tandoori style cauliflower bites.  Just chop a head of cauliflower and place onto a baking tray.  Spray some oil, then coat with the Tandoori Spice from The Gym Chef, can be bought here, and bake in the oven at 200 C for 20 mins. This is perfect to serve with the madras as a low carb option too if not having the rice!

Better than any takeaway and a lot more healthier!

Most importantly, enjoy!

Much love,

Jen xxxx

 

 

For the Love of Avocados!

Avocados have so many health benefits and are one of the most superior sources of natural healthy fats.  Fats are essential for soft, beautiful skin and youthful complexion so avocados feature highly on my list of top skin foods. Anything that can help me grow old gracefully is a winner in my eyes!!

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Here are some delicious recipes to get some more avocado into your diet!

First up is one of my favourites, guacamole! This is so easy to make and tastes delicious. I love it served with Turkey burgers, as a side with some chilli con carne recipe here or even spread onto some of my protein oat bread recipe here or brown bread recipe here topped with a poached egg or yummy bacon (or both!)

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Ingredients

1  Ripe Avocado, chopped

1/2 Red onion, chopped

2 Cloves of Garlic

6 – 8 Cherry Tomatoes

1 Chilli Pepper,  I use a full chilli pepper as I like it hot!!

Juice of 1 Lime ( or lemon)

Bunch of Fresh Coriander

Black pepper & Rock Salt to season

Method

Just put all ingredients into the Nutribullet or blender! For a chunky texture just pulse or for a smoother texture,  blend.

Nutritional Value

This makes 4 decent size servings.  Each serving is equal to 74 calories, carbs 8g, fat 5g, protein 1.5g.

Next up is a recipe inspired by the beautiful Roz Purcell aka Natural Born Feeder.  Scrolling through my Instagram feed on a Saturday morning wondering what to have for breakfast when I came across this yummy recipe!

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Ingredients

1 Egg

1 Ripe Avocado

2 Slices of Serrano Ham

Method

First up you want to boil your egg, I would have preferred my egg softer but I overcooked it! For a softer egg I normally place the egg in cold water, then bring to the boil and cook for 3 mins!

Peel and halve the avocado.

Gently remove the shell from your egg and place it into the avocado.

Holding the avocado, carefully wrap the Serrano ham around it.

Place under the grill at  a medium heat, turning every minute or so until the ham is crispy.

Serve with spinach and sundried tomatoes.

Nutritional Information

This recipe is just for 1 serving.  Total Calories 286, Carbs 9g, Fat 23g, Protein 15g.

Now for some clean treats!

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First up is Chocolate Mousse, yes a mousse made with avocado. You gotta try it to actually believe it!  The smooth texture of the avocado along with the cacao powder makes this mousse a delicious healthy treat to help with those sweet urges,  recipe here .

Next up are these delicious Avocado Mint Cream treats.

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These are one of my favourite treats to make with avocados  recipe here . I promise you these will not disappoint!  A little bit more time consuming to make but they are so worth it!

Saving the best for last,  my chocolate truffles!

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These little treats are so quick and easy to make and would be a perfect little gift to give to someone, homemade healthy truffles. I find these so handy to have especially on low carb days when I need to take in higher fat amounts to meet my macro goals!

Ingredients

1 Ready to Eat Avocado

4 – 5 Squares of good quality Dark Chocolate, ( minimum 70% cocoa I used 85%)

1/2 tsp Vanilla Extract

1/4 tsp Cinnamon

Cacao Powder to decorate

Method

In a bowl mash the avocado until you get a smooth texture, then add in vanilla extract and cinnamon.

Melt the dark chocolate then add to the avocado and mix well.

Chill in the fridge for 30 mins.

Remove from fridge and shape into little balls, then roll in the cacao powder.

Store in an airtight container in the fridge for up to 4 days, well that’s if they last that long!

Nutritional Information

This recipe makes 8 truffles. Each truffle is equal to 70 calories, Carbs 4g, Fat 5.6g, Protein 1.5g.

As always please tag me if you try out any of my recipes @jensgymlife on Facebook here, Instagram here, Twitter here or Snap me your pictures @jenser01 on Snapchat !

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Keep sharing the love!

Jen xxx

 

Mango, Blueberry & Coconut Muffins

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If your a member of my snapchat (@jenser01)  family you would have seen me have one of these yummy treats! Trying to hit my macro goals without turning to crap food can be a challenge so I whipped up batch of these muffins to help me sort out those late night sweet cravings.

Ingredients 

3 Eggs

1/4 Cup of Coconut Flour

3 tbsp Maple Syrup ( or Honey, Agave)

2 tbsp Coconut Oil, melted

2 tbsp Coconut Milk

1/4 tsp Vanilla Extract

1/4 tsp Baking Powder

1/4 tsp Salt

1/2 cup of Blueberries

1/2 cup Mango Pieces

Some Dessicated Coconut to decorate

Method

Preheat oven to 200 c (fan oven).

Mix together the eggs, maple syrup, coconut oil, coconut milk, vanilla and salt.

Sift in the coconut flour and the baking powder and mix well.

Add in the blueberries and mango divide mixture into muffin cases.

Bake for 20 mins.

Nutritional Information

This recipe makes 8 muffins. Each serving is equal to 100 calories, carbs 10g, fat 5.6g, protein 3g.

Please feel free to tag me @jensgymlife on Facebook, Instagram and Twitter if you try them! Or snap me a picture!

Keep sharing the love,

Jen xxx

 

 

Jen’s Spice Bag

 

This ‘fakeaway’ is so good, even better than the Chinese version if I’m honest.  I was never really a fan of the takeaway style of spice bag so I decided to make it myself. There are many different variations online for this recipe but this is my own take on the popular spice bag.  This recipe is enough for 2 servings so just double up on ingredients if you need to feed more people!

Ingredients

250g chicken fillet breast,  chopped into bite size pieces.

300g sweet potatoes, washed & sliced into thin style chips ( I leave the skin on mine but you can peel them if you want.)

1 onion, sliced.

4 cloves of garlic, crushed.

1 chili pepper, chopped.

1 red pepper, sliced.

1 yellow pepper, sliced.

50g (1/2 cup) of ground almonds.

1  large egg.

1 tbsp. paprika.

1 tbsp. cayenne pepper.

2 tbsps. chilli powder.

1/2 tsp ground white pepper.

Coconut oil ( 1 tbsp. if using solid form or 5-6 sprays if using a frylite type of oil)

Pink Himalayan rock salt (2 tsp.)

 

Method

Preheat oven to 180c (fan oven).

In a bowl mix the ground almonds with the ground white pepper and half of each of the cayenne pepper, chilli pepper and paprika.  In another bowl, whisk the egg.

In a pan heat the coconut oil over a medium heat.  Dip the chicken pieces into the egg, then coat with the spiced ground almond and fry for 3-4 minutes on each side.

Add the peppers, onion, chilli pepper and crushed garlic to the chicken and gently toss.

Place on a baking tray and sprinkle half of the pink Himalayan rock salt on top.  Coat the sweet potato chips with the remaining spices and place on a separate baking tray.  Put into the oven and cook for 20 minutes.

After 20 minutes take both trays out, add the sweet potato chips to the chicken and toss gently.  Add the remaining salt, turn the oven up to 200c and cook for a further 10 minutes.

Remove tray from oven and add a few sprays of coconut oil or frylite oil  and mix.

Finally serve and chill! Perfect Saturday night takeaway.

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Nutritional Information

Serves 2, each portion has 660 calories, carbs 60g, fat 27g, protein 46g.

 

 

Much love,

 

Jen xxx

 

 

 

 

 

 

Protein Chickpea Brownies

 

Believe it or not but these flourless brownies actually taste like the real thing!  As they’re made with chickpeas they are a great source of protein so are perfect for a post gym snack. They are full of fiber, antioxidants, vitamins, minerals, and are low on the glycemic index, which means they won’t spike your blood sugar the way a normal brownie does.

Ingredients

I tin of chickpeas (drained)

2 eggs

4 tbsp maple syrup

4 tbsp cacao powder ( or a good cocoa powder like the organic greens &black one)

1 tsp vanilla extract

2 tsp baking powder

25g good quality dark chocolate (minimum 75%)

1 Scoop Chocolate Whey Protein (Optional)

Method

Preheat oven to 160c (fan oven) and  line a 9″ x 9″tray with parchment paper (or lightly oil it).

Put all the ingredients into a blender (or nutribullet) except for the chocolate and blend until smooth.

Break up the chocolate into small pieces and mix into the mixture.

Pour the brownie batter into the prepared baking tray (9 x 9) top with some fresh raspberries and flaked almonds,  bake for 15 minutes or until brownies test clean with a skewer ( or if your like me a cocktail stick!)

Allow brownies to cool at least 20 minutes before cutting and serving.

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I like to serve mine with some Greek yoghurt, berries, some chopped nuts and a squirt of chocolate syrup from http://www.myprotein.com !  Delicious dessert, guilt free. Store in an air tight container in the fridge for up to 3 days, will that’s if they last 3 days!!

Nutritional Information

This recipe makes 9 servings.  Each brownie equals 95 calories, carbs 11g, protein 6.5g, fat 2.6g .  If serving it with Greek yoghurt, berries and nuts this will change the calorie and macro content.

 

Healthy Snack Ideas

In order to lead a healthier lifestyle you need to start by making small but effective changes to your overall food habits.  Knowledge is key and for me, passing on what I have learned to others is so rewarding.  It gives me great pleasure to help others out in what ever way I can in relation to eating healthier and making that lifestyle change to a happier, healthier you.  I decided to put together some simple ideas for healthier options when it comes to snacking between meals.  A lot of the questions that I get asked are in relation to snacking and this is what most people seem to struggle with.  So here are a few that are so quick and easy to make to get you started.

First up is one of my favorites.  I always have a packet of rice cakes or corn cakes in the press! Try them topped with my choconut spread (you will find the recipe here ), or one of your favorite nut butters, gogi berries or banana with a sprinkling of chopped hazelnuts. But be careful if using nut butters, yes they are a better option but they will add up to a large quantity of calories, a tablespoon is more than enough for 3 rice cakes!

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That 3 0′ clock slump can be so hard at times and reaching for that bar of chocolate or cream cake seems like the easier option but help is at hand!  Why not try 6-7 dates topped with a tablespoon of almond butter and a sprinkle of nutmeg, this always helps me with that sugar craving. Dates are a natural sugar source and will satisfy any sweet tooth!

 

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An apple a day keeps the doctor away!  Cut a medium sized granny smith apple into wedges, sprinkle with cinnamon and heat in the microwave for 40 seconds, simple! Serve with a tablespoon of nut butter, delicious.

 

 

One of my all time favorites is my protein oat bread, you can get recipe here.  I always have a batch ready, it is so easy to make and it freezes really well too.  I love it topped with almond butter, banana and flaxseeds, or try it with my choconut spread (recipe here ) and strawberries.

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Finally one of the most important things on my shopping list every week is my tub of Fage Greek Yoghurt.  It is high in protein which is really important to help you feel fuller for longer.  Try it topped with berries and flaked almonds, I use the white chocolate drops or the the vanilla drops from my protein to sweeten the yoghurt, (you can find them here ) making you think that you are actually having a dessert with a dollop of cream!  Or you could add a drizzle of honey or maple syrup.  The options are endless, you can add any fruit you like, kiwi, peach, mango etc.

 

Enjoy and don’t forget to tag me #jensgymlife if you try any out!!

Much Love,

Jen xx