Chicken Satay

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Looking for something tasty to make mid week or maybe a ‘fakeaway’ for the weekend, well why not try this chicken satay.  Thanks to Jeeny over @mynutritionireland, check out their Instagram here,  for the recipe inspiration, it definitely gets the thumbs up from me.  No nasty additives and you can adjust the sauce to suit your own dietary needs.  Instead of using the peanut butter you could always use a powdered peanut butter like PB2 that you can get here to reduce the fat content and I also used the Alpro Coconut Cuisine instead of the tin of full fat coconut milk. I bought this in Tesco but I’m sure most supermarkets stock it.

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Ingredients

350g Chicken Fillet, chopped into bite size pieces (or any protein source you choose, prawns, tofu etc).

1 Red Chilli, chopped finely (I like it hot!)

3 Cloves of Garlic, chopped finely

Freshly grated Ginger, roughly around 2 inches in size, depending on personal taste

1 Onion, chopped

1 Red & 1 Green Pepper, chopped

1-2 tsp Coconut Oil

1 Tbsp Honey

1 Tbsp Curry Powder

1 Tbsp Liquid Aminos (or low sodium soy sauce)

1 Tbsp Nam Pla (Fish Sauce)

2 Tbsp Peanut Butter, I used the Meridian Brand

250ml Alpro Coconut Cuisine

1 Lime, I used the juice and the zest

For the noodles I used a courgette (zoodles), green beans, juice from 1/2 the lime and chilli flakes as it was a low carb day for me but  you could serve it with rice or wholegrain noodles or some basmati rice.

Method

Heat up the oil in a wok on a medium heat. Add the chicken, chilli, garlic, ginger, onions and peppers, stir fry for 5 -6 mins until the chicken is cooked.

Add the honey, curry powder, liquid aminos, fish sauce, peanut butter, alpro coconut cuisine and simmer for 15 – 20 mins.  Add some water if the sauce is too thick.

Just before serving add in the juice of 1/2 the lime and the lime zest.

Nutritional Information

This recipe is enough for 4 servings .  The macros are only for the satay so add in the extra for whatever side dish you are serving it with!  Total calories per serving 264, Carbs 14.7g, Fat 9.4g, Protein 31.4g .  Also adjust these figures if you use full fat coconut milk or the powdered peanut butter.

As always don’t forget to tag me if you make it! I love getting the feedback from you guys. You will find me on Facebook here, Instagram here, Twitter here or snap me @jenser01 !

Gotta keep sharing the love,

Much love,

Jen xxxx

 

 

 

 

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Raspberry Vanilla Protein Oat Bread

Another variety of my protein oat bread for you! Raspberry and Vanilla really are two flavours that work well together and raspberry ripple ice -cream actually springs to mind when you taste and smell this delicious sweet bread or you could actually call it cake!  I love this as a source of carbs and protein post training or even as a breakfast on the go.  It is also delicious served warm topped with Greek yogurt and fresh raspberries.

Ingredients

500ml Natural Yogurt

300g Oats

125g  Fresh Raspberries (frozen would work too)

1 tbsp Bread Soda (Bicarbonate of Soda)

6 Scoops Raspberry Vanilla Protein Powder

Method

Add all the ingredients into a large bowl and give it a good mix making sure everything is mixed well.

Put the mixture into a lined loaf tin, be careful not to overfill it as it rises while baking. I just make muffins out of any remaining mixture.

Bake at 180c for 45 mins ( it might need an extra 5 mins). Keep a close eye on the loaf as you may need to cover with tinfoil to prevent the top from burning.

If making the muffins , they only need 12 – 15 mins baking time.

Nutritional Information

I get 18 slices from a loaf, each slice is equal to 116 calories, carbs 13.2g, fat 2.3g, protein 10g.

Don’t forget to tag me on Facebook here, Instagram here or Twitter here if you make it!  Or snap me @jenser01!

Keep sharing the love and enjoy!

Jen xx

Protein Oat Bread

Guys here is the recipe for the basic protein oat bread 👌🙌

jensgymlife

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This protein oat bread is so quick and easy to make.  It is always handy to have a loaf ready as it can be used as a snack with a nut butter and banana, pre or post workout, or if you check out my instagram @jenb01 you will see many different ideas for toppings!  It is a very versatile recipe and you can get creative by adding nuts, berries, dark chocolate chips, the list is endless.  It can be stored in the fridge or slice it up to freeze it.  I always have some in the freezer on standby as it prevents me eating something that I shouldn’t!! There are many different variations but this is the recipe that has worked for me.

Ingredients

I large tub of natural yoghurt (500ml)

400g oats

2 tbsp hemp protein powder ( this is optional and can be bought in health stores or…

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Choconut Spread

 

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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 if you want to make more.  I use the empty nut butter jars to store it in the fridge for up to a week, well that’s if it last’s that long! Delicious spread on rice cakes topped with banana or on the protein oat bread topped with strawberries!

Ingredients

120g Hazelnuts ( Aldi’s are the best as there is no skin on them, if you get the ones with skin there is a little more work involved!)

2 tbsp. Cacao Powder

1 tbsp. Maple Syrup

1 tsp. Vanilla Extract

50 ml Unsweetened Almond Milk

Method

In a pre heated oven (200c) roast off the hazelnuts for 10-12 minutes.

If the hazelnuts have skin, dampen a clean tea towel and wrap it around the roasted hazelnuts and roll, this will remove the skin.

Using the grinder blade  on the Nutribullet, pulse the hazelnuts until they look like fine breadcrumbs.

Change over to the blending blade and add the cacao powder, maple syrup & vanilla extract to the hazelnuts and blend.  You will have to stop and scrap the sides down.  Pulse and blend for up to 5 minutes to release the oil from the hazelnuts.  Then add the almond milk, just a tablespoon at a time until you get the consistency you prefer (I use 4 tablespoons).

Store in an empty nut butter jar in the fridge for up to a week. Delicious served with my Chocolate Banana & Walnut protein oat bread, recipe here. Don’t forget to tag me if you make it on Facebook here, Instagram here, Twitter here or Snap me on @jenser01!

Nutritional Information

Each serving (Roughly a tablespoon) is equal to 81 calories, carbs 2.4, fat 7g, protein 1.7g, sugar 1.7g.

Enjoy,

Much love, Jen xx

Clean Coleslaw

 

Coleslaw is a classic, simple side dish and can be made much healthier by packing in more veg and replacing the mayo with a much healthier dressing!  Try my version of clean coleslaw, perfect as a side for barbecued meat or a topping for a baked potato.

Ingredients

1/2 White Cabbage, shredded

2 Carrots, grated

2 Celery Stalks, chopped thinly

1 Red Onion, chopped

For the dressing:

100g Greek Yogurt

2 Tbsp Apple Cider Vinegar

3 Tsp Dijon Mustard

Juice of 1/2 a Lemon

Dash of Black Pepper

Method

Put all the prepped vegetables into a large bowl and mix.

Put all dressing ingredients into a cup and mix well.  Pour over the vegetables and mix well.

Simple!

Nutritional Information

This recipe serves 6 decent size portions.  Each portion is equal to 56 calories, Carbs 10.7g, Fat 0.2g, Protein 3.5g.

Don’t forget to tag me on Facebook here, Instagram here, or Tweet me here if you try it out! Or you can snap me @jenser01 on Snapchat.

Remember to keep sharing the love and stay beautiful!

Much love,

Jen xx

 

 

Muscle & Fat, Fact & Fiction!

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Muscle weighs heavier than fat, right?  WRONG, there certainly is  no scientific evidence or research needed to prove this one!  Let me just point out that 1 lb in weight is equal to 1 lb, regardless of what it’s made up of. The truth of the matter is muscle just takes up less space and it is also more metabolically active.

Muscle is denser than fat, which means it takes up less space than fat. While you may have heard that muscle takes up one-third the space of fat, the truth is a bit less dramatic. Muscle takes up approximately four-fifths as much space. Two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size, while the other person with less body fat will be lean and have the ‘toned’ look that the majority of the female population strive to achieve.

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Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest.  Muscle tissue will burn 7 to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with for a pound of muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regime, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day. The best way to benefit from the calorie-burning potential of your muscles is to actually use them. Your basal metabolic rate, or the number of calories your body uses when you are at rest, typically accounts for 60 to 75 percent of the calories you burn in a day. Basically the beauty of weight training is that you are still burning calories even after finishing a weight training session.

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Though swapping fat for muscle might not raise your basal metabolic rate as high as some gym myths indicate, it’s still a good idea to stay lean. High body fat percentages are associated with raised risk for obesity-related diseases like type 2 diabetes, heart disease, high blood pressure, breathing problems, gallstones and certain cancers. For optimal health, the best body fat range for women is 18 to 30 percent. For men, it’s 10 to 25 percent. You are considered obese if you are a woman and have more than 30 percent body fat or if you are a man and have higher than 25 percent body fat.

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Please remember the next time you step on a scales and you have only lost that 1 pound just remind yourself exactly what that 1 pound of fat looks like! Be proud of yourself for losing that pound of fat and keep going. Never give up and always be kind to yourself because you are so worth it. You gotta believe to achieve.

Hopefully you find this post useful!

Remember to keep sharing the love and stay beautiful xx

Much love,

Jen xxx

 

 

 

Chocolate, Banana & Walnut Protein Oatbread

This is probably one of favourite things to eat!! If you have been following me on Snapchat @jenser01 you will know that I could live on this bread topped with almond butter and banana.  It is a great source of carbohydrates, protein and a great way of satisfying a sweet tooth.  It is the basic oatbread recipe pimped out with added ingredients.  There are so many variations you could use, the list is endless.

Ingredients

500ml Natural Yogurt

300g Oats

2 Bananas, mashed

40g Walnuts chopped

1 tbsp Bread Soda (Bicarbonate of Soda)

25g Dark Chocolate ( I used 81% Cocoa) grated or chopped into small pieces

6 Scoops Chocolate Protein Powder (optional, you could just use cacao powder)

Method

Add all the ingredients into a large bowl and give it a good mix making sure everything is mixed well.

Put the mixture into a lined loaf tin, be careful not to overfill it as it rises while baking. I just make muffins out of any remaining mixture.

Bake at 180c for 45 mins ( it might need an extra 5 mins). Keep a close eye on the loaf as you may need to cover with tinfoil to prevent the top from burning.

If making the muffins , they only need 12 – 15 mins baking time.

Nutritional Information

I get 18 slices from a loaf, each slice is equal to 149 calories, C 17.5g, F 4.3g, P 11g .

Don’t forget to tag me on Facebook here, Instagram here or Twitter here if you make it!

Keep sharing the love and enjoy!

Jen xx