Creamy Courgette Zoodles

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This is a perfect dish to serve with a piece of lightly seasoned hake or any other lean source of protein on those low carb days!  The creaminess of the coconut milk, lightly seasoned with paprika and cumin along with the nutty flavour from the toasted pine nuts and courgetti will satisfy those carb cravings!

Ingredients

2 Large Courgettes, made into zoodles using a spiralizer. I got mine in Homestore and More for under 5 euro.

2 Cloves of Garlic, crushed.

1/2 Fresh Green Chilli Pepper, chopped.

1/2 tsp Paprika.

1/2 tsp Cumin.20160228_223207-1

125 ml Coconut Cuisine, Alpro and I bought it in Tesco.

20 g Pine Nuts, toasted.

Handful of Fresh Coriander, chopped.

3-4 sprays of Frylite or Coconut Oil.

Method

In a large frying pan or wok heat the oil and saute the chilli and garlic for 1 minute.

Add in the coconut cuisine and the spices, stir and simmer for 1-2 minutes.

Using some kitchen paper towels squeeze any excess moisture from the courgetti, then nuadd it to the pan.

Finally add in the toasted pine and coriander, mix well.

I served mine with a piece of steamed hake, lightly seasoned with Cajun spice.

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Nutritional Information

This recipe will serve 2 and  the macros are based on the creamy courgetti zoodles. Calories per serving 156, carbs 7g, fat 13g, protein 4g.

Most importantly, enjoy!

Don’t forget to tag me if you try it!!

Much Love,

Jen xxx

 

 

 

 

 

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Red Pepper & Chickpea Soup

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This is one of my all time favourite soups.  This nice soup is lightly sweet from the peppers and nutty in flavor from the chickpeas.  Thanks to the soup’s garlic, red chilli and spices, you’ll be warmed up in no time!  Delicious served with my protein oat bread (recipe here) or my brown bread (recipe here).

Ingredients

2 Red Peppers, roughly chopped.

3 Cloves of Garlic, crushed.

1 Onion, chopped.

1 Red Chilli Pepper, chopped (I use the seeds too as I like it hot!)

500 ml Vegetable Stock, ( I use the Kallo brand).

1 Tin of Chickpeas, drained.

1 tsp Turmeric.

1 tsp Cumin.

1 tsp Coriander.

1 tbsp Coconut Oil or Olive Oil.

Fresh Lime Juice.

Pink Rock Salt and Freshly Ground Black Pepper to season.

Fresh Coriander and 1 tbsp Greek Yogurt to serve. (Optional).

Method

In a large pot heat up the oil and lightly saute the onion, garlic & chilli for 1-2 minutes.

Add in the red pepper and all the spices and fry off for a further minute to release the flavours.

Next add in the vegetable stock and the chickpeas, bring to a boil then leave to simmer for 25 – 30 minutes.

Leave to cool before blending, season and finally add the fresh lime juice.  Add some fresh coriander & Greek yogurt to serve.  Enjoy with a slice of some freshly baked protein oat bread or brown bread.

Nutritional Information

This recipe serves 4.  Each serving is equal to 136 calories, carbs 23g, fat 2g, protein 7g, Fiber 3g, Sugars 5.7g.

Enjoy!

Serve with love,

Jen xxx.

 

 

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.

 

 

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

300ml Beef Stock 20160123_174313-1

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.

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