Category Archives: Nutrition

Recipes and information to support muscle growth, fat loss and a healthy lifestyle.

Homemade Avocado Bread (It’s Amazing!)

Everyone’s scared of bread these days, personally I love it!  For those of you who want a delicious alternative to conventional bread or are just looking to try something new, here’s a “gluten free”, “dairy free”, “soya free”, “paleo”, “vegetarian” and any other food fashion trend you follow, simple recipe you can make at home.  I promise this recipe really is awesome and the reason there’s only 1 photo is because it got devoured before I had a chance to take another!

Ingredients :

  • IMG_12332 ripe avocados
  • 3 eggs
  • 1 cup of almond flour
  • 1/2 cup mixed seeds
  • 1 tbls chia seeds
  • large splash of olive oil
  • pinch of salt and pepper
  • 1/3 avocado seed (ground)

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Red Pepper Hummus

Mmmmm I love hummus! I also prefer to make my own because I know exactly what’s going in it, nothing but wholesome fresh ingredients!  Here’s a recent batch I made with some added red pepper, give it a try and let me know what you think.

Ingredient:humus

  • 500 grams pre-soaked chick peas
  • 1/2 red pepper
  • splash of olive oil
  • 1 garlic clove
  • 1/2 lemon juice
  • 1 tbls tahini
  • pinch of salt and pepper

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Protein-Packed Vegetable Curry (Black Bean and Lentil)

It’s great to have a high protein diet when you train a lot and have an active lifestyle.  But that doesn’t mean you need to eat meat every meal or even every day!  I’m gradually shifting towards a mostly plant based diet.  One day I may get to full vegetarian or even vegan.  Anyway this recipe is packed full of protein, contains no meat and is totally delicious.

Ingredients:IMG_1227

  • 1 tin black beans
  • 1 cup pre soaked lentils
  • 1 courgette
  • 1/2 aubergine
  • 4 tomatoes
  • 1/2 red onion
  • handful of spinach
  • handful of raisins and apricots
  • 2 garlic cloves
  • tbsp fresh mint
  • thumb ginger
  • chillies
  • turmeric
  • curry powder
  • paprika
  • yogurt

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Roasted Cauliflower and Parsnip Soup

Homemade soups make for great nutritious meals and snacks.  And by far my favourite way to make soup is by roasting the veg first!  I’ve got a few decent soup recipes that will be appearing on this site soon, first up though is this delicious roasted cauliflower and parsnip soup, garnished with fresh mint and pomegranate seeds.  Give it a go and let me know what you think.

Ingredients:

IMG_6729 [815263]

  • 3/4 cauliflower inc leaves
  • 3 large parsnips
  • 1 red onion
  • 6 garlic cloves
  • olive oil
  • almond milk and water for consistency
  • seasoning: black pepper, chilly salt and paprika
  • garnished with fresh mint and pomegranate seeds

Serves 6-8 people

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Nutrient Dense Meals #2 Beetroot Pancakes

Beetroot is one of the most underrated “super foods” out there!  It has numerous health and performance benefits such as the lowering of blood pressure and improving muscle oxygenation during exercise (aerobic energy system) that come as a result of its high nitrate content.  So what better way to start the day than eating it for breakfast and you won’t find many tastier ways than as part of this pancake recipe!

Ingredients:

IMG_1197 (2)

  • 2 large eggs

  • 1 banana

  • 1 medium beetroot

  • small thumb of ginger
  • 1/2 avocado seed
  • 1/2 cup oats
  • 1 tsp coconut oil
  • 1 scoop protein (optional)

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Nutrient Dense Meals #1 Spiced Up Scrambled Eggs

If you’ve ever spoken with me about nutrition, you’ll hopefully know that I believe micronutrients (vitamins & minerals) are just as, if not more important than macronutrients (proteins, carbohydrates & fats). I believe in nutrient dense meals as a key to healthy living and optimising performance.

As often as I can I will try to share some of the methods I use to increase the beneficial nutrient content of my meals.

First up – Scrambled Eggs! I eat eggs almost everyday for breakfast.  They are a great source of protein and healthy fats. They’re also quick and easy to prepare in the morning.

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Awesome Peanut Butter Protein Cookies

A couple of weeks ago I finally mastered protein cookies and its about time I posted the recipe for you to give them a try.
Let me start by telling you that the main reason I’ve had problems with these in the past is because when using whey protein, it tends to bake in the oven and form more of a cake like texture.  Therefore I’ve found it much better to use a mixture of whey and casein proteins as well as making sure that the cookies are only in the oven for 6-7 minutes.  I used what I have but please let me know how they turn out if you’re using a different brand or type of protein.  I was also finding them to be a bit dry until I added the magic ingredient (orange zest) and now I think they’re pretty much spot on!

So here’s my delicious “Orange & Chocolate Chip Peanut Butter Protein Cookies“!

protein cookies

Orange & Chocolate Chip Peanut Butter Protein Cookies

Ingredients:

  • 2 large eggs
  • 1 tsp vanilla extract
  • 1 medium orange
  • 1/4 cup truvia (stevia/natural sweetener)
  • 3/4 cup peanut butter (I prefer crunchy)
  • 1/2 cup Reflex Instant Whey Vanilla
  • 1/4 cup Reflex Micellar Casein Chocolate
  • 100g 85% Cocoa Dark Chocolate

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Banana & Brazil Nut Protein Flapjacks!

So the other day I tried my hand at making my first batch of protein bars….they were pretty awesome!!

They were more designed towards weight gain than weight loss mind! Anyway here’s the ingredients and recipe for my banana and Brazil nut protein flapjacks:

Banana & Brazil Nut Protein Flapjacks

Banana & Brazil Nut Protein Flapjacks

Ingredients:

  • 140g Whole rolled Oats
  • 3 Medium Bananas
  • 70g Reflex Micro Whey Banana
  • 75g Reflex Instant Whey Vanilla
  • 3 egg whites
  • 75g Brazil nuts
  • 100ml Organic semi-skimmed milk
  • 4tbls Golden Syrup
  • 1 heaped tsp cinnamon
  • 75% Dark Chocolate

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Fat Burning Foods

A lot of people talk about foods that can help you burn fat so I thought I’d give you a little information on a few of my favourites:

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