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

 

Cauliflower Fried Rice

 

As it’s the weekend I decided to post up this ‘fakeaway’ cauliflower fried rice recipe. It is healthy, so quick and easy to make that you will never miss a Chinese takeaway fried rice!  Using the cauliflower as a low carb option instead of the rice you will be shocked at how good it tastes.(You can always use rice though if you prefer).  You can add whatever source of protein you like, chicken, turkey or even prawns.  Adding a little bacon gives it that traditional fried rice taste too. In this recipe I use turkey mince.

Ingredients

300g turkey mince

1 half pack of bacon pieces

50g frozen peas

4 garlic gloves (chopped)

1 red pepper (chopped)

Bunch of spring onions (chopped)

Fresh ginger (according to your own taste, I used a piece roughly 2 inches in size)

1 red chilli (chopped, seeds and all as I like it hot!)

1 head of cauliflower (blitz in a food processor or even just grating it works too)

2 eggs (beaten)

1 tsp toasted sesame oil

2 tbsp soy sauce (low sodium one or liquid aminos if you have it)

Ground white pepper to season

Fresh coriander to serve

Method

Heat a large wok over a medium heat.  Fry off the bacon pieces until brown and crispy.  Remove bacon from the pan and set aside.

Add the toasted sesame oil to the wok and let it heat up.  Turn the heat to high and add the garlic, chilli, ginger, turkey mince and cook until mince is brown all over.

Add in the spring onion, red pepper ( or whatever vegetables you are using) and give it a good stir.

Add the bacon back into the wok and make a well in the centre, add the egg and let it cook for a minute or so before you start to mix it into the other ingredients.

Now add in the cauliflower rice and peas.  Toss well for a minute or two until everything is warmed through.

Add in the soy sauce and season with the white pepper and give it a good mix. Finally add some chopped coriander, serve and most importantly enjoy without feeling guilty!

Nutritional Value is for this recipe using the turkey mince, so it will change slightly if using chicken or prawns!

This serves 2 people, total calories per serving 439, protein 43g, carbs 18g, fat 22.5g.

 

 

Jen’s mexican style chicken stew

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I love this recipe it is tasty and comforting on a cold day like it is today. It can be a great way to use up vegetables before stocking up on fresh ones. So easy to make and cheap!  I use the chicken drumsticks that you can get in Aldi that cost less than 3 euros. I batch cook at lot of my food and this can be stored in the fridge for up to 3 days or just freeze it.  Preparation is vital and my fridge always contains plastic lunch boxes with food so that I stick to ‘clean eating’.   As with all my recipes you can adjust to your own taste, especially where there is chilli involved.  You could add kidney beans or chickpeas too if you have them.  The ingredients I have listed where just what I had left and I make up a lot of my recipes as I go along, all depending what I have in the press and fridge!!

Ingredients

8 chicken drumsticks (remove skin)

1 onion (chopped)

1 red pepper (chopped)

4 garlic cloves (chopped)

1 fresh red chilli (chopped)

230g sweet potato (cubed)

250ml chicken stock

400g tinned tomatoes or passata

2 cups spinach

1 tsp cumin seeds

1 tsp ground coriander

1 tsp cayenne pepper

1 tsp smoked paprika

1 tsp turmeric

Frylite oil or 1 tsp of coconut oil

Method

In a large pot or pan heat up the oil and fry off the cumin seeds for 1 min to release the flavour.  Add in the onion, garlic, chilli and chicken drumsticks and cook for 1-2 minutes to seal the chicken.

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

Add in the tomatoes and chicken stock, bring to the boil then leave to simmer for 20 -25 minutes.

Add in the sweet potato (and chickpeas or kidney beans if using them) and cook until soft, should only take 10 -15 mins.

Just before serving add in the spinach leaves.

Serve with wholegrain basmati rice.  I normally use the Tilda brand and 60g uncooked is a single portion!

Nutritional Value

The stew serves 4:  287  calories per serving, carbs 26g, protein 24g, fat 9.3g.

1 portion of the Tilda wholegrain rice  cooked is 180g : 144 calories, carbs 28g, protein 5g, fat 1.5g.

 

 

Cottage Cheese & Corn Pancakes

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I came across this recipe in the Everyday Super Food book by Jamie Oliver that was one of my Christmas presents from my sister! Cottage cheese is healthy to eat as part of a balanced diet, and provides a source of several essential nutrients. It is high in protein and lower in fat than all other cheeses.   This in my version of  the recipe.

Ingredients

1 tin of sweetcorn (around 326g I used the one from Aldi)

1 tub of cottage cheese (around 225g, from Aldi)

4 spring onions, chopped

1 fresh red chilli, chopped finely

Bunch of fresh coriander, chopped

2 large eggs

150g of spelt flour ( or wholemeal flour, I just used the spelt as I had no wholemeal left)

50ml of unsweetened almond milk ( or semi-skimmed milk)

4 smoked streaky bacon rashers

4 small bananas

optional: franks hot sauce or even try a drizzle of maple syrup !

Method

  1. In a large mixing bowl add the sweetcorn ( with the juice) , spring onion, chilli, coriander, cottage cheese, flour and eggs.  Mix it all together , gradually adding the milk to make a thick batter. Lightly season with some black pepper.
  2. Fry the bacon in the pan, no need for oil as the bacon will release enough to cook the pancakes in and give them added flavour. Once the bacon starts to release the fat, it’s time to get the pancakes on!  Ladle a spoonful of the batter onto the pan (roughly 100g in weight) and shape into a pancake.  Cook until golden brown, on a medium heat, then flip over.  While making pancakes just push the cooked bacon to one side of the pan to keep it hot!
  3. Finally add the banana to the pan to caramelize.  Serve 2 pancakes per serving topped with the banana , bacon and a splash of Franks red hot sauce. Most importantly, enjoy!

  Nutritional Information

This recipe makes 4 servings.

Per serving: 417 calories, carbs 65.5g, protein 19.5g, fat 9.1g, sugar 22g(all natural sugars, no added sugar so don’t worry too much)Dietary Fiber 8.6g

 

Chilli, lime & ginger prawn stir fry.

20160104_180624You can’t beat a good stir fry!! I for one have had my fill of turkey so I found some frozen prawns at the bottom of the freezer.  Along with what vegetables I have left, a stir fry is one of the easiest meals to make.  But please do not go and ruin all that healthy stuff by adding a packet of processed stir fry sauce!! Make your own, its so easy to add flavour without having to drown all the goodness in a sauce that is probably packed with sugar and additives.  As with all the recipes that I post the end result is what suits my taste, so please feel free to adjust to your own personal taste.  This recipe will make 2 servings.

Ingredients

200g king prawns (fresh or frozen )

I red pepper

1 yellow pepper

1 carrot

1 red onion

3 cloves of garlic

1 lime (juiced)

1 red chilli

Fresh ginger

1tbsp toasted sesame oil

1 tbsp soy sauce (low sodium one)

1 tbsp all purpose seasoning (salt free, I use the Gym Chef one , you can buy it online http://www.bodyfirst.ie)

1 tbsp Worchester sauce

Handful of fresh coriander

250g Medium Egg Noodles ( I’m using the sharwoods brand)

  1. Firstly make the marinade for the prawns with the lime juice, ginger and chilli.  Leave prawns to marinade for as long as possible to get the full flavour!
  2. Peel and chop all your vegetables.
  3. In a wok heat up half a tablespoon of the toasted sesame oil, fry off the onion, garlic, peppers and carrot and toss around for about 3-4 mins.
  4. Add in the prawns and the marinade along with the soy sauce, all purpose seasoning and Worcester sauce.  This should only take about 3- 4 mins as you do not want to overcook the prawns!
  5. In a saucepan, boil some water and add the noodles and cook for about 4 mins, remove from the water and toss them in the remaining toasted sesame oil.  Add them into the prawns and veg and add some chopped fresh coriander!
Finally eat and enjoy!
Calories per serving 497
Protein 33g
Carbs 65g
Fat 11g