tag:blogger.com,1999:blog-76721434889318681272024-02-18T22:37:42.251-08:00Keep It Clean!Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-7672143488931868127.post-51507874379709197452013-03-06T01:31:00.001-08:002013-03-06T01:31:35.746-08:00Turkey & Chorizo Gluten Free Pasta<br />
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I got this great family friendly recipe from a friend of mine and it was incredibly popular with my kids!<br />
<h2>
</h2>
<h2>
Ingredients (Serves 4-6)</h2>
500g Gluten Free Pasta<br />
1kg Turkey Breast Fillet cut into cubes (Alternatively use Chicken Breast)<br />
200g Whole Chorizo diced<br />
1 Large Onion Chopped<br />
1 Red Pepper diced<br />
2 Gloves Garlic finely chopped or pressed<br />
250ml Low Fat Creme Fraiche<br />
2 teaspoons of Smoked Paprika<br />
1 teaspoon of Dried Chilli Flakes<br />
2 x 400g Tins of Chopped Tomatoes<br />
1 x tablespoon of Tomato Pureee<br />
Salt & Pepper for seasoning<br />
Coconut Oil for cooking<br />
Chopped Parsley for Garnish<br />
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<h2>
Directions</h2>
- Heat a little coconut oil in a pan on the hob before adding the Chorizo, fry for around 5 minutes until brown and remove with a slotted spoon.<br />
- Drain the Chorizo oil from the pan and add a little more Coconut Oil, return to the heat and add the turkey chunks. Cook for about 5 - 10 minutes until brown and then remove from the pan<br />
- Add the Onions, Garlic and Pepper to the pan and cook gently for about 5 minutes until soft. Add the spices and seasoning and cook for a further minute before adding the Tomatoes and puree.<br />
- Return the turkey and chorizo to the pan, cover and simmer for 10-15 minutes<br />
- Meanwhile cook the pasta to instrcutions<br />
- Add the creme fraiche to the tomato and meat sauce and stiry fry 2 or 3 times to heat gently. <br />
- Combine the pasta and sauce and serve garnished with Parsley.Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-43075889762008996912013-01-31T05:31:00.000-08:002013-02-01T01:17:39.552-08:00Harissa Grilled Chicken with Pine Nut & Onion Brown RiceThis beautiful North African influenced Chicken Dish has a distinct unique spice flavour. The rice is an adaptation of Lebanese rice dishes that I grew up eating that would also normally contain minced lamb.<br />
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<b>Ingredients (Serves 4-5)</b><br />
1/2 cup of Harissa Paste. (You can buy this ready made or to make your own follow the recipe at <a href="http://www.rivercottage.net/recipes/harissa-paste/">http://www.rivercottage.net/recipes/harissa-paste/</a>)<br />
1/2 cup of natural low fat yoghurt<br />
10 Bonless Skinless Chicken Thighs<br />
3 Cups of Brown Rice<br />
1 Large Brown Onion Sliced <br />
100g of Pine Nuts<br />
1 Lemon<br />
1 teaspoon of Coconut Oil<br />
1 teaspoon of Cumin<br />
1 teaspoon of All Spice<br />
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<b>Directions</b><br />
<b>-</b> Mix the yoghurt and harissa paste to make a marinade<br />
- Combine the chicken thighs and the marinade and leave ideally overnight but for a minimum of 2 hours.<br />
- Shake off the excess marinade and grill the Chicken for 15-20 minutes until cooked through<br />
- While the Chicken is cooking, cook the rice to instructions and gently toast the pine nuts in a dry pan for 3 -4 minutes until they colour. Be very careful to keep an eye on the pan as the nuts can burn very easily<br />
- Remove the nuts from the pan and add the coconut oil. Once melted add the brown onion and soften gently for 3 or 4 minutes. Add the cumin and all spice and cook for a futher minute<br />
- When the Rice is cooked, drain well and mix in the Onions and Pine nuts, serve with the chicken and a side salad.<br />
- A squeeze of lemon juice, left over yoghurt or harissa paste all go well with the chicken.Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-22769901198068351712013-01-19T07:10:00.002-08:002013-01-19T07:10:43.313-08:00Red Lentil SoupThis dish is perfect for the current bout of cold weather. It's gentle spicing will warm you up and for a more luxurious taste try adding a can of Coconut Milk. The recipe below is for quite a big portion but it will keep well for a few days.<br />
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<h2>
Ingredients</h2>
900g Red Lentils<br />
2 Carrots peeled and chopped<br />
1.5 Litres of Vegetable Stock<br />
2 Celery Sticks chopped<br />
3 Garlic Cloves chopped and crushed<br />
2 Brown Onions chopped<br />
2 teaspoons of Smoked Paprika<br />
2 teaspoons of Cayenne Pepper<br />
6 cm of grated Fresh Ginger<br />
Rock Salt & Pepper to season<br />
3 tablespoons of Hemp Oil <br />
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<h2>
Directions</h2>
1. Heat the hemp oil in a large pot on the stove<br />
2. Add the Onions, Carrots and Celery and fry for 5 minutes until softened<br />
3. Add the Ginger and Garlic and cook for a further minute or so<br />
4. Season with a little salt and pepper and add the Paprika and Cayenne.<br />
5. Add the vegetable stock and bring to the boil<br />
6. Meanwhile rinse the Lentils well in cold water<br />
7. Add the Lentils to the pan and reduce the heat to a simmer, cook for around 30 minutes<br />
8. Use a hand liquidiser to reduce the soup to a thick pulp. You may need to remove some liquid at this stage to get the right consistency if a little watery<br />
9. Season with further Salt and Pepper<br />
10. Serve with a drizzle of Hemp Oil and Chopped Coriander <br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-62514343314212965322013-01-09T13:48:00.001-08:002013-01-09T13:48:37.166-08:00Spiced Roast Cauliflower with Lemon & Pistachio DressingI really wish I had taken a better picture of this dish but I only realised how delicious and blog worthy it was when I was already halfway through eating it!<br />
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<h2>
Ingredients</h2>
1 Large Cauliflower<br />
10 tablespoons of Hemp Oil<br />
1 tablespoon of Cumin Seeds<br />
1 tablespoon of Fennel Seeds<br />
1 tabelspoon of Coriander Seeds<br />
1 Unwaxed Lemon<br />
Large handful of shelled unsalted Pistachios<br />
Salt and Pepper for Seasoning <br />
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<h2>
Directions</h2>
1. Preheat the oven to 180 degrees<br />
2. Cut Cauliflower into small florets and place in a baking tray<br />
3. Heat a dry frying pan on the stove and gently toast the cumin, fennel and coriander seeds until just beginning to colour and fragrant. Be very careful not to burn these by keeping the seeds moving in the pan.<br />
4. Place the toasted seeds along with some salt and pepper in a pestle and mortar and grind to a powder<br />
5. Mix the spices with half of the Hemp oil and pour over the cauliflower<br />
6. Place the cauliflower into the oven and bake for 30 minutes<br />
7. Reheat your dry frying pan and gently toast the pistachios to a light colouring, again be careful not to burn them<br />
8. Remove the pistachios from the heat, chop and set aside<br />
9. Zest the lemon and mix with the lemon juice, remaining oil and more seasoning.<br />
10. When the cauliflower is cooked, dress with the lemon mix and pistachios<br />
11. Serve.<br />
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<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-6216187282866372332013-01-08T00:15:00.000-08:002013-01-08T00:15:22.448-08:00New Fit4Life Cook BookJust a heads up guys that we are about to imminently launch a new Fit4Life cookbook packed with a collection of wonderful clean eating recipes like the Sea Bass below. Watch this space for details of how you can buy either the electronic or hard copy version of the book.<br />
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<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-11874556682144741622013-01-07T23:54:00.002-08:002013-01-07T23:54:25.111-08:00Clean MoussakaWe all have our favourite dishes that we crave and I strongly believe that with a little bit of thought anything we eat can be made healthier without compromising too much on flavour. I've applied this approach to one of my favourite Greek holiday dishes. My minor ammendments to this traditional recipe save a failry significant amount of the 'bad calories' you might otherwise consume. <br />
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Don't beat yourself up too much about the butter and parmesan either in this recipe. Clearly the dish would be healthier without them but overall the net improvement on the original recipe is significant. On the plus side whilst butter has more saturated fat than margerine it is a more natural 'cleaner' product and Parmesan offers perhaps the lowest saturated fat cheese option with the benefit of being high in protein, calcium, phosphorus, vitamins B2 & B12, zinc and magnesium.<br />
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<h2>
<b>Ingredients</b></h2>
3 Aubergines<br />
Hemp Oil<br />
2 Onions<br />
2 Cloves of Garlic<br />
1kg Lean Mince Lamb<br />
1 tablespoon of Tomato Puree<br />
1 200g tin Chopped Tomatoes<br />
1 teaspoon of Cinamon<br />
1 teaspoon of All Spice<br />
1 handful of Fresh Thyme Leaves<br />
2 teaspoons of Oregano<br />
2 Bay Leaves<br />
Rock Salt<br />
Fresh Ground Black Pepper<br />
1 Pint Semi-Skimmed Milk or Milk Substitute<br />
3 oz Organic Butter<br />
3 oz Brown Rice Flour<br />
50g Fresh Grated Parmesan<br />
2 Organic Egg Yolks <br />
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<h2>
Directions </h2>
<ol>
<li>Slice the aubergines into approx 0.5 cm thick slices</li>
<li>Brush with a little Hemp Oil on both sides and grill on both sides until brown – set aside</li>
<li>Chop onions and cloves of garlic</li>
<li>Fry onions and garlic in coconut oil for 3-5 minutes until soft but not brown</li>
<li>Add mince lamb and brown</li>
<li>Add tomato puree, chopped tomatoes, cinnamon, all spice, thyme leaves, oregano, bay leaves, salt, pepper. Stir and bring to the boil before lowering heat to a simmer for 30 minutes</li>
<li>Meanwhile, melt butter in a pan.</li>
<li>Once melted add brown rice flour and stir to a paste</li>
<li>Slowly Milk stirring constantly, maintain heat until sauce thickens</li>
<li>Add rock salt and pepper and 50g fresh grated parmesan to the milk, butter and flour sauce.</li>
<li>Leave sauce to cool for 20 minutes then beat in 2 organic egg yolks</li>
<li>In a deep dish, pour the cooked meat sauce and aubergine in layers, finish with the cheese sauce</li>
<li>Bake for 30 minutes at 180 in a pre-heated oven</li>
</ol>
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<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-47497256557651160372012-12-19T00:56:00.003-08:002012-12-19T00:56:58.686-08:00Banana & Peanut Butter PorridgeThis protein packed muscle building start to the day will leave you feeling fuller for longer and reduce the likelihood of snacking on inappropriate things later in the day.<br />
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<h2>
Ingredients (serves 1)</h2>
50g Organic Rolled Oats<br />
1 Ripe Banana<br />
1 Desertspoon of all natural unsweetened Peanut Butter<br />
300ml of Cold Water <br />
Optional - 1 Scoop of low-carb Chocolate Protein Powder or a good squirt of Agave Nectar.<br />
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<h2>
Directions</h2>
- Place the water and oats in a pan on the stove and bring to the boil<br />
- Reduce the heat and simmer for 5 minutes<br />
- Break in the peeled banana and peanut butter and stir until melted in<br />
- Add the optional sweeteners (the Agave can be added as a topping as shown in the picture if desired)<br />
- Add a little extra water if needed to get the desired consistency and heat for a minute further<br />
- Serve<br />
Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-45518870382680199202012-11-06T00:33:00.002-08:002012-11-06T00:37:19.098-08:00Simple Avocado, Chicken & Chile SaladI've been getting a little bored with the holy trinity of salads (Lettuce, Cucumber, Tomato) particularly given the less than summery conditions at this time of year so this was a welcome variation to my normal lunch. I knocked up this salad with leftovers from the Sunday roast and it was delicious!<br />
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The Wahaca sauce isn't the best nuritional option but in the quantities you will eat it here it will do you no harm - if you are fussy though you could make your own using vinegar,seasoning and fresh chillies liquidised.<br />
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Sorry about the picture quality on this one!<br />
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<h2>
Ingredients</h2>
1 Avacado<br />
1 Chicken Breast Cooked<br />
1 Red Onion<br />
1 Tomato<br />
Squeeze of Lime Juice<br />
Wahaca Hot Chile Sauce<br />
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<h2>
Directions</h2>
- Dice the Avacado, Tomato, Onion and Chicken and mix with the lime juice and seasoning<br />
- Splash over the Wahaca Hot Chile Sauce (available in Tesco) and enjoyArron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-36339889996937978832012-10-13T10:01:00.000-07:002012-10-13T10:13:54.058-07:00Stuffed Peppers with Lebanese Style RiceI grew up eating Lebanese food which is naturally very healthy given the use of good oils and vegetables. Stuffed vegetables are particular common place in Lebanese cuisine, from courgettes and marrows to cabbage and vine leaves. This recipe combines stuffed peppers with a Lebanese style rice.<br />
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<h2>
Ingredients (serves 4-6)</h2>
4 Red Peppers<br />
800 grams of Lean Minced Lamb<br />
1 egg beaten <br />
1 finely diced Onion<br />
1 pinch Ground Saffron<br />
2 tsp Dried Parsley or a handful of fresh chopped.<br />
100 grams of Pine Nuts<br />
1/2 cup Tomato Puree (1 small tin)<br />
2 tablespoons of Agave Nectar<br />
2 tablespoons of Cider Vinegar<br />
2 cups of Wholemeal or Brown Rice <br />
2 tablespoons of Hemp Oil<br />
1 teaspoons of All Spice<br />
1/2 teaspoon of Cumin <br />
Hemp Oil for cooking<br />
Salt & Pepper for seasoning<br />
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<h2>
Directions for the Peppers</h2>
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- Place 600 grams of the lamb in a bowl and add to it the following ingredients; egg, half the onion, ground saffron, parsley, salt and pepper to season - work the mixture in with your hands<br />
- Slice the peppers in half and deseed and remove the pith<br />
- Stuff each pepper half with the meat mixture and roast in a preheated oven for about 20 minutes or until the meat is cooked<br />
- While the meat is cooking, mix the tomato puree, agave nectar,vinegar and more salt and pepper to season.<br />
- Once the peppers are cooked, pour the tomato sauce over the top of the peppers and return to the oven for a further 10 minutes<br />
- Finally remove the peppers from the oven and grill for around 5 minutes until the peppers begin to char<br />
- Serve with the Rice below<br />
<br />
<h2>
Directions for the Rice</h2>
- Toast the Pine nuts in a dry pan until they are lightly browned turning frequently - set aside<br />
- Cook the rice as per instructions<br />
- Meanwhile gently fry the remaining Onion in a little extra Hemp Oil<br />
- When the onions turn translucent, add the reserved lamb (200g) and fry till browned.<br />
- Add the Cumin and All Spice and cooking for a further minute or two<br />
- Add the toasted Pine Nuts<br />
- Now add the meat and nut mix to the cooked rice and serve.<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-142884260463883432012-10-06T04:40:00.002-07:002012-10-06T04:40:29.982-07:00Gluten & Sugar Free Banana Bread<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAIDZz8d7H7XfLtxAqWxXChA-DSB2k07vU132YI7pDMEOcQWmDoKwYhWtdTJvezT8VrzoWKDQnJMV8m_DFtdyX5NPP2_zNqpwiYJ5NmCBy3mxO_Ir3qLaA-cMWxCTcY8c26tK0xVvVLU0/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAIDZz8d7H7XfLtxAqWxXChA-DSB2k07vU132YI7pDMEOcQWmDoKwYhWtdTJvezT8VrzoWKDQnJMV8m_DFtdyX5NPP2_zNqpwiYJ5NmCBy3mxO_Ir3qLaA-cMWxCTcY8c26tK0xVvVLU0/s320/photo.JPG" width="320" /></a></div>
<h2>
Ingredients</h2>
3 desert spoons of Milled Flax Seeds<br />
3 large over ripe bananas peeled and mashed <br />
2 Eggs<br />
1 cup Milk<br />
2 teaspoons of Vanilla Extract<br />
Grated zest of 1 Lemon<br />
3 tablespoons of Stevia Powder<br />
1.5 cups of Brown Rice Flour<br />
1/2 teaspoon Sea Salt<br />
1 1/2 teaspoons of Cinamon<br />
100g Chopped Walnuts<br />
1/2 teaspoon of Ginger<br />
Pinch of Ground Nutmeg<br />
1 teaspoon of Baking Powder<br />
1/2 teaspoon of Bicarbonate of Soda <br />
<br />
<h2>
Directions</h2>
- Combine the milk, flax seeds, eggs, vanilla, stevia, bananas and lemon zest in a bowl and mix<br />
- In a seperate bowl combine the remaining dry ingredients<br />
- Now mix the wet and dry mixes - do not over mix<br />
- Pour the batter mix into a lightly floured loaf tin<br />
- Bake in a preheated oven for 50-60. Testing for readiness by inserting a cocktail stick - if it comes out dry you know its ready!Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-33464174638406245552012-10-04T23:57:00.002-07:002012-10-05T00:18:20.133-07:00Rocketfuel - Berry & Nut PorridgeThis recipe makes both a brilliant early morning fueller and also a fantastic post exercise recovery meal.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Odszi8IZEiEweusrgSOBY3kTcC0fHvNPVHKzre537D3yigNub0HeHYzUkSWC61CA46bJ-YmbDEKrNzI2nNaX2CJhNnDnbNWsD6M7I2kXfaaCTV3MBiKv9kp7vWf1d8R34dxuRtvIVzI/s1600/porr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Odszi8IZEiEweusrgSOBY3kTcC0fHvNPVHKzre537D3yigNub0HeHYzUkSWC61CA46bJ-YmbDEKrNzI2nNaX2CJhNnDnbNWsD6M7I2kXfaaCTV3MBiKv9kp7vWf1d8R34dxuRtvIVzI/s320/porr.JPG" width="320" /></a></div>
<br />
<h2>
Ingredients (serves 1-2)</h2>
50g Organic Rolled Oats<br />
300ml Cold Water<br />
100ml Semi-Skimmed Milk (you can use just water, or milk alternatives if desired)<br />
small handful of chopped walnuts<br />
handful of fresh or frozen Fruits of the Forest<br />
1 x 28g scoop Strawberry Whey Protein Powder (I personally use Impact Diet Whey from myprotein.com)<br />
<br />
<h2>
Directions</h2>
1) Place the oats and water in a saucepan and bring to the boil<br />
2) Simmer for 3 minutes stirring constantly<br />
3) Add the nuts, berries and protein powder<br />
4) Stir in the milk to the consistency you prefer<br />
5) Simmer for a further 3 minutes stirring gently<br />
6) Serve<br />
<br />
<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-39239179275720419052012-09-24T11:19:00.000-07:002012-09-24T11:22:50.299-07:00Paleo Parma Ham Wrapped MeatballsCredit must got to fastpaleo.com where I found this recipe which I have adapted slightly for my own use.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAfWTGl2heGCbk80n2so_jzNLIcLIrnfsK9X3aNMstOgWJLkAF6dmTt8qbUsrZB9BG9sIQ9vqiH-RVSnIqoRqif5XBjhHZl96SwXesD6O_K3ShP8EhwLr0xLs_Q5P59F6nhh47OQ18zek/s1600/mballs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAfWTGl2heGCbk80n2so_jzNLIcLIrnfsK9X3aNMstOgWJLkAF6dmTt8qbUsrZB9BG9sIQ9vqiH-RVSnIqoRqif5XBjhHZl96SwXesD6O_K3ShP8EhwLr0xLs_Q5P59F6nhh47OQ18zek/s400/mballs.jpg" width="298" /></a></div>
<br />
<br />
<h2>
Ingredients (Serves 4-6)</h2>
500g Lean Minced Beef<br />
500g Lean Minced Pork<br />
1 Egg<br />
150g Spinach<br />
2 cloves Garlic<br />
1 teaspoon of Rock Salt<br />
1 teaspoon of freshly Ground Black Pepper<br />
A bunch of Spring Onions (approx 8)<br />
2 Chopped Tomatos<br />
1 desert spoon of Tomato Puree<br />
6 large slices of Parma Ham <br />
<br />
<h2>
Directions</h2>
1) Place the meat in a bowl and add the chopped tomato, tomato puree, egg, salt and pepper<br />
2) In a liquidiser, reduce the spinach, onions and garlic to a pulp and add to the meat<br />
3) Work the meat and veg mix in with your hands until well mixed.<br />
4) Shape the mix into 12 thick torpedo shapes <br />
5) Cut the Parma Ham lengthways to give you 12 thin slices <br />
6) Wrap each torpedo in a slice of parma ham<br />
7) Place the torpedos onto a rack and cook for 45 minutes at 180 degrees<br />
<br />
I heated some passata to serve as a sauce with mine along with brown rice (non-Paleo at the point you add rice of course) but you could equally serve them with roasted vegetables.Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-49409698509883150652012-09-23T10:16:00.001-07:002012-09-23T10:16:16.212-07:00Chicken & Butternut Squash CurryA Sunday roast without the potatoes always offers a pretty good healthy weekend option but I also like a nice curry on a Sunday afternoon, this protein rich meat and vegetable curry made from scratch really hits the spot and is exactly what I will be eating today!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipmpRnZbrimFMfWlcXPxUREM3o2iAHIVAgTKekdhLxNQ3xzKrn0SfYQTP-ZCGe0RZkj1T5MNFGHe8-mFRD2WtVyjkua1zt8nMNMoOlzEDQleu2HvrpPnMNfyxbbH9CsNnOE_o1vUU_gic/s1600/curry.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipmpRnZbrimFMfWlcXPxUREM3o2iAHIVAgTKekdhLxNQ3xzKrn0SfYQTP-ZCGe0RZkj1T5MNFGHe8-mFRD2WtVyjkua1zt8nMNMoOlzEDQleu2HvrpPnMNfyxbbH9CsNnOE_o1vUU_gic/s400/curry.JPG" width="298" /></a></div>
<br />
<h2>
Ingredients (serves 4-6)</h2>
1 Butternut Squash peeled and chopped evenly<br />
4-6 Skinless Chicken Breasts cubed<br />
1 Large Onion sliced<br />
3 cloves Garlic crushed and minced<br />
3 teaspoons of Curry Powder<br />
3 teaspoons of Garam Massala<br />
1 teaspoon of Turmeric<br />
1 teaspoon of Ground Ginger<br />
1 teaspoon of Cumin<br />
1 teaspoon of Allspice<br />
1 teaspoon of Cinamon<br />
1 teaspoon of Ground Coriander<br />
1 teaspoon of dried Chilli Flakes <br />
Handful of chopped fresh Coriander<br />
1 400g tin chopped tomatoes<br />
1 tablespoon of Tomate Puree<br />
2 desert spoons of Hemp or Coconut Oil <br />
<br />
<h2>
Directions</h2>
1. Heat half the oil in a large pan over a medium heat<br />
2. Add the Onions and Garlic and fry gently until soft and translucent<br />
3. Add the remaining oil and all the spice and toast gently for a minute or two - this is really important as it unlocks the flavour in the spices<br />
4. Now add the chicken and stir in until the meat has a good spice covering<br />
5. Add the chopped tomatoes and tomato puree. At this point take the tomato tin and half fill it with water and add this to pan.<br />
6. Season with salt and pepper. Reduce the heat and simmer for approx 20 minutes<br />
7. After 20 minutes add the cubed Squash and cook for a futher 10-15 minutes until the squash softens but remains firm enough to maintain its shape.<br />
8. Finally mix in the fresh coriander before serving.<br />
<br />
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<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-34727712058912174422012-09-16T05:52:00.001-07:002012-09-16T05:58:22.890-07:00Huevos RancherosA real power breakfast packed with slow burn carbs, protein and metabolism firing spice!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsz0T9sT-B3kgZV4piFTXPBc2zqRfemMFYvcWjWPmTk1pJnvwXaU7spvpSjAkkpa-TvEw2t_TA-b4ORboywSyNv5gQirvV9cSGzLcxcfRR5sKVUCVNm_BIyMT79pi5B2ih2sFErecRTgM/s1600/eggsranhc.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsz0T9sT-B3kgZV4piFTXPBc2zqRfemMFYvcWjWPmTk1pJnvwXaU7spvpSjAkkpa-TvEw2t_TA-b4ORboywSyNv5gQirvV9cSGzLcxcfRR5sKVUCVNm_BIyMT79pi5B2ih2sFErecRTgM/s400/eggsranhc.jpg" width="298" /></a></div>
<br />
<h2>
Ingredients</h2>
2 x Free Range Eggs<br />
200g Chopped Tomatoes - tinned are fine, fire roasted even better.<br />
200g Cooked Black Beans<br />
A fresh Chipotle Chilli or 2 tablespoons of Chipotle Chilli Sauce.<br />
1/2 Red Onion<br />
2 teaspoons of Hemp Oil <br />
<h2>
</h2>
<h2>
Directions</h2>
1. Heat half the oil in a pan<br />
2. Add the red onion and fry gently to soften<br />
3. Add the tomatoes, beans and the chilli and leave to simmer for around 5 minutes<br />
4. Gently fry the eggs in the remaining oil<br />
5. Serve with a little extra chilli sauce if you have any remainingArron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-62925469883550455402012-09-05T11:30:00.003-07:002012-09-05T11:30:38.796-07:00Moroccan Beef Stew & Cous CousThis healthy aromatic stew will fill your house with the aromas of the Middle East while the Cous Cous and Chick peas provide a fantastic source of complex low GI carbohydrates.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xlg46lhyphenhyphen9Q9dBdIx8vkDWdew6H4HQwtcuwFCklmB0CpMKIf_NUOiUemNDCwGDqYffl9BvPP7Z_ooTl3t9GwEER7OEY8jkP_2iMC_4DLkhH5-evGtKaGR19ePgIQkvoGLBnE6oyb4Kv8/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xlg46lhyphenhyphen9Q9dBdIx8vkDWdew6H4HQwtcuwFCklmB0CpMKIf_NUOiUemNDCwGDqYffl9BvPP7Z_ooTl3t9GwEER7OEY8jkP_2iMC_4DLkhH5-evGtKaGR19ePgIQkvoGLBnE6oyb4Kv8/s400/photo.JPG" width="297" /></a></div>
<h2>
Ingredients</h2>
100g Pine Nuts<br />
400g Cous Cous<br />
4 teaspoons of dried Coriander Leaf<br />
3 teaspoons of Cumin<br />
1 teaspoon of Cinamon<br />
1.5 unwaxed Lemons<br />
2 teaspoons of turmeric<br />
800g lean cubed casserole Beef<br />
1 x 400g tin chick peas drained<br />
1 x 400g tin chopped tomatoes<br />
1 brown onion sliced<br />
1 red onion chopped<br />
2 Chicken Stock Cubes<br />
1 Beef Stock Cube <br />
250g chopped dried apricots<br />
1 cup Kalamata Olives<br />
<br />
<h2>
Directions</h2>
1. Mix the following ingredients into either a slow cooker or an oven-proof dish:<br />
<ul>
<li>Cubed Beef (no need to pre-brown)</li>
<li>Tin Tomatoes</li>
<li>Chick Peas</li>
<li>2 teaspoons of Coriander Leaf</li>
<li>2 teaspoons of Cumin</li>
<li>1 teaspoon of Cinamon</li>
<li>1 unwaxed lemon cut into quarters - this is for flavouring only so try and avoid eating it in the finished stew, alternatively you can use a preserved lemon if you can get hold of one which is more palatable</li>
<li>Sliced brown onion</li>
<li>Half the chopped apricots </li>
<li>Kalamata Olives</li>
<li>Beef Stock Cube</li>
</ul>
2. Slow cook the stew for about 8 hours in a slow cooker or until the beef begins to flake, alternatively stew on a low heat (around 160 degrees) in the over for 3-4 hours.<br />
<br />
3. Toast the pine nuts gently in a dry frying pan until lightly browned and set to one side<br />
<br />
4. Around ten minutes before serving, mix the following ingredients in a saucepan:<br />
<ul>
<li>Cous Cous</li>
<li> Around 400ml of boiling water - the water should be around 1.5 times the volume of Cous Cous</li>
<li>Remaining turmeric, coriander leaf and cumin</li>
<li>Chicken Stock Cubes</li>
<li>Red Onion</li>
<li>Remaining apricots</li>
</ul>
5. Bring the Cous Cous mix to the boil on the stove and simmer until all the water has evaporated (around 3-4 minutes)<br />
<br />
6. Remove the Cous Cous from the heat and cover for 5 minutes<br />
<br />
7. Add the toasted pine nuts to the Cous Cous mix and fluff with a fork<br />
<br />
8. Serve a bed of Cous Cous with the Stew spooned over the top. <br />
<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com2tag:blogger.com,1999:blog-7672143488931868127.post-77102588213039485032012-09-03T23:40:00.002-07:002012-09-03T23:40:31.943-07:00Sweet Peanut SmoothieThis is a great start to the day, particularly for the muscle conscious guys out there who are looking to build those biceps with a high protein diet at the same time as losing fat.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCrzWqaMXOquGpColn1djTOHKF5F9EvjsPazU3e_MyVEWnBMVeutsRInRzYkZhm3oMc6Pm-mvD7ff1O7dzOxgBjk8WfmaSIa72IEBDafSdVGB2p5NQs6SksIZqNxlHQoziZY5DkDNPKg/s1600/IMG_1278.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCrzWqaMXOquGpColn1djTOHKF5F9EvjsPazU3e_MyVEWnBMVeutsRInRzYkZhm3oMc6Pm-mvD7ff1O7dzOxgBjk8WfmaSIa72IEBDafSdVGB2p5NQs6SksIZqNxlHQoziZY5DkDNPKg/s400/IMG_1278.jpg" width="298" /></a></div>
<br />
<h2>
Ingredients</h2>
1 Frozen Banana Peeled<br />
1 tablespoon of all natural unsweetened Peanut Butter<br />
2 x 28g scoops of low carb Strawberry Whey Protein ( I personally use Impact Diet Whey from myprotein.com)<br />
20 Blueberries<br />
4 Strawberries<br />
200ml Skimmed or Almond/Rice Milk<br />
<br />
<h2>
Directions</h2>
Liquidise all the ingredients and enjoy<br />
<br />
<br />
<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-23543501017123034222012-09-03T05:12:00.004-07:002012-09-03T05:13:54.410-07:00Chilli, Mango and Crab SaladThis is a lovely healthy fresh tasting salad with Caribbean influences.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxirzRc3oNQ1hWKnWB1fubYFSE-h2P2tuKdnaWrxufUn2zDm4SwW1-xbnxnprSfai7TUeMsEoxlTJaEtXHovZIiDtsBHVDfWDvZeekpYF9vdyyZs4cFHDFBqzlpcO4h5jBpcE5msQbfV0/s1600/crab.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxirzRc3oNQ1hWKnWB1fubYFSE-h2P2tuKdnaWrxufUn2zDm4SwW1-xbnxnprSfai7TUeMsEoxlTJaEtXHovZIiDtsBHVDfWDvZeekpYF9vdyyZs4cFHDFBqzlpcO4h5jBpcE5msQbfV0/s400/crab.jpg" width="400" /></a></div>
<br />
<br />
<h2>
Ingredients (Serves 2)</h2>
- 1 large ripe Mango peeled and cut into slices or chunks<br />
- 1 Red Chilli, finely chopped, leave the seeds in for extra heat<br />
- Juice of 1 lime<br />
- 1 small 170gram can of White Crab Meat (Fresh meat is even better if you can get hold of it)<br />
- 1/2 cup chopped cucumber.<br />
- 2 Spring Onions, sliced<br />
<br />
<h2>
Directions</h2>
<br />
- Combine half of the chilli with half of lime juice and leave to enthuse<br />
- Mix the remaining chilli, lime juice, spring onions, crab meat, salt and pepper <br />
- Combine the Mango with the Cucumber <br />
- Serve the mango mix and the crab mix side by side on a plate<br />
- Drizzle the lime and chilli mix over the mango/cucumber mix<br />
- Serve<br />
<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-56643041583868025882012-08-24T00:29:00.000-07:002012-08-26T02:05:19.218-07:00Peanut BallsWe all need a bit of a sweet treat from time to time and whilst I wouldn't recommend eating these every day if you are on a low carb weight reduction plan, these snacks do hit that sweet spot without all the nasty saturated fats you would find in a chocolate bar.<br />
<br />
I found this recipe on a fitness site and have modified it slightly to make the recipe a little healthier and they taste absolutely stunning. Try eating just 1 ball as a snack or even 2 for breakfast or as a recovery aid as an occasional treat. Each ball contains;<br />
<br />
- 150 calories<br />
- 10g fat of which, most is good oily nut fats<br />
- 17g carbs<br />
- 8g protein <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5xo-Vry9FQBy6WmBwQ5nchuEDta_bEqdIh0-j-WL-ZPD2gudB9FZmjRccvkcyPDnpm0M5u6lOdrpAu8X4pjNFPL8tfiUyBg6kj8JitI4OTpheiyDHGsKVQT1TtRp3U1v1gqC9of9deZc/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5xo-Vry9FQBy6WmBwQ5nchuEDta_bEqdIh0-j-WL-ZPD2gudB9FZmjRccvkcyPDnpm0M5u6lOdrpAu8X4pjNFPL8tfiUyBg6kj8JitI4OTpheiyDHGsKVQT1TtRp3U1v1gqC9of9deZc/s400/photo.JPG" width="400" /></a></div>
<br />
<h2>
Ingredients</h2>
185g All natural unsweetened Peanut Butter<br />
1 x 25g Scoop of Chocolate Whey Protein (I personally use Diet Impact Whey (Low Carb) from Myprotein.com<br />
60g Agave Nectar<br />
115g raw rolled oats<br />
<br />
<h2>
Directions</h2>
1. Mix all the ingredients together in a bowl<br />
2. Shape into 10 balls - you can make more or less but by splitting the mix 10 ways you hit the nutritional stats per ball above<br />
3. Store in a refrigerator for a few hours to allow the balls to set<br />
<br />
I suspect these will keep for quite a few days given that there is nothing in the ingredients likely to spoil but I tend to eat two of these myself and the rest of the family finishes them off as a healthy treat. <br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-439375179049058152012-08-21T10:28:00.000-07:002012-08-21T10:28:45.949-07:00Mexican Chicken & Black Bean StewA combination of classic Mexican herbs and spices alongside some very healthy fat burning muscle building ingredients.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkirH3hAmgwzrUwji7i0aopzS1u4I-82odqJPfkSAjvK4pQZpbxtemgcafn8ISDHwVqXddt5NngcXsjrHmbzCFKAH-df48zmdnHq0cdq8Tgb-RpqVdEqPCMrOYNwvvoe329SJV3ogv2UU/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkirH3hAmgwzrUwji7i0aopzS1u4I-82odqJPfkSAjvK4pQZpbxtemgcafn8ISDHwVqXddt5NngcXsjrHmbzCFKAH-df48zmdnHq0cdq8Tgb-RpqVdEqPCMrOYNwvvoe329SJV3ogv2UU/s400/photo.JPG" width="298" /></a></div>
<br />
<br />
<h2>
Ingredients (Serves 4-6)</h2>
4-6 Chicken Breasts cubed or around 800g of Chicken Breast Mini Fillets<br />
800g chopped tinned tomatoes<br />
250g dried black beans soaked for 24 hours or around 600g tinned if you can find them<br />
1 Red Pepper Sliced<br />
1 Green Pepper Sliced<br />
1 Onion Sliced<br />
1 Garlic Clove Crushed<br />
2 teaspoons of Hot Chilli powder (use mild if preferred)<br />
1 teaspoon of Cayenne Pepper<br />
1 teaspoon of Onion salt<br />
1 teaspoon of Turmeric<br />
1 teaspoon of Cumin<br />
Salt and Pepper to season <br />
1 tablespoon of Hemp Oil<br />
Chopped Coriander to garnish <br />
<br />
<h2>
Directions</h2>
1. If you are using dried beans and assuming you have soaked them for 24 hours, boil them vigorously for 10 minutes and then simmer for 40 minutes. Set to one side.<br />
2. Heat the oil in a pan<br />
3. Gently fry the onions and garlic until translucent.<br />
4. Add all of the spices and gently toast for a further minute - this is really important to unlock the flavour<br />
5. Add the chicken and stir, coating with all the spices and allow to brown for a minute or two<br />
6. Add the tomatoes, peppers, black beans and seasoning to taste.<br />
7. Simmer for around 20 minutes until the chicken is cooked through<br />
8. Serve in a bowl garnished with the coriander<br />
<br />
<h2>
Why it's good for you?</h2>
<ul>
<li>The lean chicken is an excellent source of muscle building protein</li>
<li>The beans are low GI carbs containing virtually no sugar, they're also very filling, negating the need to serve with starchy rice or potatoes.</li>
<li>A serving contains around 2-3 of your 5 to 10 vegetables a day</li>
<li>The hot chilli powder and cayenne pepper fires up your metabolism making it burn calories quicker.</li>
<li>The peppers are rich in anti-oxidants which are thought to help protect you from diseases like Cancer.</li>
</ul>
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-38556064417666969952012-08-20T10:11:00.000-07:002012-08-20T10:11:03.851-07:00RatatouilleA classic vegetarian stew from Provence, lovely served on its own or with grilled lean meats. Frankly I'd struggle to think of anything healthier for you and you can vary the recipe to include your own favourite vegetables.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5m0dXTu7gLUpZQj2-hlT62MMcbvCd9mXi6YuwbgdMCs8y7YPDKwob0fU2yQfTXDQmuRUg353WuYLRzHbOc0qF_yz_ub7FNtLQK3lF5t8G7ziu8XuTxhoX0xRzWbGUXaZZmQisAWY9fD8/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5m0dXTu7gLUpZQj2-hlT62MMcbvCd9mXi6YuwbgdMCs8y7YPDKwob0fU2yQfTXDQmuRUg353WuYLRzHbOc0qF_yz_ub7FNtLQK3lF5t8G7ziu8XuTxhoX0xRzWbGUXaZZmQisAWY9fD8/s400/photo.JPG" width="298" /> </a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2>
Ingredients (Serve 4-6)</h2>
1 Onion sliced<br />
1 Yellow Bell Pepper cut into slices<br />
2 x 400g tin chopped tomatoes<br />
2 large Courgettes cut into chunks<br />
1 Aubergine cut into chunks<br />
2 cloves of Garlic crushed<br />
1 squeeze of Tomato Puree<br />
Salt<br />
Pepper<br />
2 tablespoons of Red Wine Vinegar<br />
Sprig Thyme<br />
1 tablespoon of Hemp Oil <br />
<br />
<h2>
Directions</h2>
1. Heat the oil in a large pan, an ideal type of pan to use would be a <a href="http://www.lecreuset.co.uk/" target="_blank">Le Creuset </a>style pan. <br />
2. Add the onions and garlic and fry gently until translucent - don't allow them to brown<br />
3. Add the courgettes, aubergines and peppers and continue to fry for around 5 minutes until the veg starts to brown and caramelise. Make sure you allow the veg to brown as this adds flavour.<br />
4. Add the tomatoes, vinegar, puree, seasoning and thyme and simmer for around a further 5 mins<br />
5. Serve <br />
<br />
<h2>
Why it's good for you?</h2>
1. A single serving is around 3 of your 5 to 10 a day<br />
2. Very low in saturated fat<br />
3. Low carb. <br />
3. Very low calorie (if you're a counter!) even in a big portion size, yet very filling and no need for starchy carbs.<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-77935974754004643322012-08-17T06:19:00.000-07:002012-08-17T09:06:26.168-07:00PuttanescaI'm not a big fan of Pasta as part of a weight control diet, it's carb content is very high and it contains wheat. However no one says you have to eat healthy tomato based sauces only with Pasta, this sauce goes equally well with brown rice. If you can't drag yourself away from Pasta though, go for a whole wheat variety that is full of fibre, contains more minerals and vitamins and where the carbs are more complex than those found in White Pasta.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5ILQheGf5QASekZMReNiHPmeApCPa1K-mCp8nP5-xxmQyBbKI8Z18qUk_C5YMKIhWUw8hz2asW8VyJ2ChgTasXEu7vsMCG3ndw9iU0NcNrqWtNHX3uACBWNF73yUdwcN-A8aXQa_reo/s1600/puttanesca.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5ILQheGf5QASekZMReNiHPmeApCPa1K-mCp8nP5-xxmQyBbKI8Z18qUk_C5YMKIhWUw8hz2asW8VyJ2ChgTasXEu7vsMCG3ndw9iU0NcNrqWtNHX3uACBWNF73yUdwcN-A8aXQa_reo/s400/puttanesca.jpg" width="400" /></a></div>
<br />
<br />
<h2>
Ingredients (Serves 4-6)</h2>
Small handful of Capers<br />
1 Tin Chopped Tomatoes<br />
500ml Passata <br />
1 good squeeze of Tomato Puree<br />
4 Anchovies Chopped<br />
2 Garlic Cloves Chopped<br />
1 Brown Onion Chopped<br />
Handful of Stuffed Pimento or Black Olives<br />
600g of tinned Tuna in Spring Water<br />
1 teaspoon of Crushed Dried Chillis<br />
Pinch Rock Salt<br />
Pinch Ground Black Pepper<br />
Fresh parsley and Grated Parmesan to serve<br />
2 teaspoons of dried Italian Seasoning<br />
1 tablespoon Hemp Oil <br />
<h2>
</h2>
<h2>
Directions</h2>
1. Gently fry the onions, garlic and chilli flakes in the Hemp Oil<br />
2. When the onions are translucent (don't let them brown) add the anchovies to the pan and fry for 1 more minute<br />
3. Add the tomatoes, passata, puree, capers, olives and tuna to the pan.<br />
4. Now add the salt, pepper and Italian seasoning.<br />
5. Simmer for 15 minutes to allow the flavours to enrich, add a little water if the sauce looks too dry. <br />
6. Serve with parmesan, parsley and coarsely ground black pepper.<br />
<br />
<h2>
Why it's good for you?</h2>
<br />
Tomato based sauces are much healthier than saturated fat filled creamy ones and are an excellent way to contribute towards your 10 fruit and veg a day. <br />
<br />
The tuna and anchovies are great sources of good fats which reduce your risk of heart disease and are also a great source of Vitamin A & D.<br />
<br />
The hot chilli fires up your metabolism causing it to burn calories quicker than it otherwise might.<br />
<br />
For the calorie counters amongst you, a serving (1/6th of the recipe) of this sauce contains around 250 calories.<br />
<br />
Enjoy and let me know what you think?<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-23908377706213734202012-08-15T03:41:00.002-07:002012-08-15T08:48:06.289-07:00Coconuts and the Fructose Myth<div style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">I don’t seem to be able to escape Coconuts
at the moment, fortunately it’s not the hard shelled variety being lobbed at me
but rather the pre-packaged water contained within them being sold as the latest sports energy drink.</span></div>
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<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">I’m being bombarded by sport stars on
twitter telling me how cool it is, I’ve even had manufacturers of it follow me
on twitter and my local Tesco has started to sell it.</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">The claims are fairly straight forward;</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="font-family: Arial,Helvetica,sans-serif; text-indent: -18pt;">
<span style="font-size: small;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US" style="font-size: small;">Packed with potassium and
electrolytes</span></div>
<div class="MsoListParagraphCxSpMiddle" style="font-family: Arial,Helvetica,sans-serif; text-indent: -18pt;">
<span style="font-size: small;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US" style="font-size: small;">Low acidity</span></div>
<div class="MsoListParagraphCxSpLast" style="font-family: Arial,Helvetica,sans-serif; text-indent: -18pt;">
<span style="font-size: small;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><span lang="EN-US" style="font-size: small;">Fat free</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">All good so far? Ready to grab a few bottles
for the kids packed lunch or for after your 30 minute gym session? Well all is
not quite what it seems I’m afraid;</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">The key benefits of potassium and
electrolytes relate to a high level of dehydration and cramping – typically the
type you would experience after having exercised for a couple of hours (i.e. in
a competitive sporting environment as an elite athlete)</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Don’t believe me? Have a look at <a href="http://www.bbc.co.uk/programmes/b01l1yxk">http://www.bbc.co.uk/programmes/b01l1yxk</a></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Rehydration for lesser periods is
adequately served by water – and guess what; that is also low acidity, fat free
and generally speaking cost free!</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">So unless you are an elite athlete, you may
be thinking that as a lifestyle choice Coconut Water seems pretty cool and the
only harm it’s going to do is in your pocket. Well in principle that’s not far
from wrong, except that having examined one particular brand, I found that
every 100ml contains 5g of sugar (the equivalent of a teaspoon of sugar or 3 teaspoonful’s
in every 300ml serving).</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Admittedly , and I am making the assumption
that the sugar is natural rather than added for taste, its likely to be in the
form of fructose, which as far as sugars go is the best one for you. But too
much fructose is still bad for you too;</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Fructose, unlike other carbohydrates is processed in the
liver - When we eat too much of it, the liver can't process it all fast enough
for the body to use as sugar, particularly if our periods of exercise are
modest (30-60 minutes). Instead, it starts making fats from the fructose and
sending them off into the bloodstream and I am sure I don’t have to tell anyone
why too much fat is a bad thing!</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">So how much Fructose is bad for you?</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">If you have been following <a href="http://keepitcleanuk.blogspot.co.uk/p/my-food-strategy.html" target="_blank">my foodstrategy</a> then you will know that I follow a ten pieces of fruit and veg a day
rule, of which 2 are fruit. This typically gives me around 20grams of Carbs a
day from fruit of which around 10 grams is Fructose.</span><br />
<span style="font-size: small;"><br /></span>
<span lang="EN-US" style="font-size: small;">When you compare Coconut water with
this – it actually fairs not too badly as that’s probably roughly the same
amount of fructose found in a very small 200ml serving – however do you really
want to limit your rehydration to one small serving and have to avoid fresh
fruit for the rest of the day? </span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">It could be worse though, the greatest
myth of all is fruit juice!</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">We have been programmed to think of
fruit juice as being good for us – every bottle tells us how a single large
300ml serving can be as much of our 4 of our 5 a day (4 of my 10 in my case!).
The problem with fruit juice is that it is highly condensed, i.e. quite a few
pieces of fruit go into producing a relatively small amount of it.</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">That single 300ml serving for example
contains the equivalent sugar of four apples (around 40g or 8 teaspoonful’s of
sugar) – drink two glasses a day and your up to 80g of sugar before you have
even touched a piece of fresh fruit.</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Remember those packed lunch boxes,
Mum’s & Dad’s? It’s taken some doing in our household but I am pleased to
say I have converted my kids to taking a bottle of water to school with them
rather than the traditional fruit juice carton. It wasn’t easy and took a bit
of patience but water is now pretty much the only thing my kids drink (with the
odd treat exception)</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span lang="EN-US" style="font-size: small;">Just like my kids I won’t be grabbing
for the Fruit Juice or Coconut Water (I didn’t even mention how
bad it tastes or that it is a diuretic and too much of it will give you the
trots!)</span><span lang="EN-US" style="font-size: small;"> any time soon </span><span lang="EN-US" style="font-size: small;"> – not whilst I have access to the ‘Elixir of Heaven’ that is simple old
fashioned, Water!</span></div>
Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-36959182351743199492012-08-13T07:34:00.001-07:002012-08-15T04:25:25.276-07:00Olympic Legacy<style>
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<span style="font-size: small;">I have to confess to being a
little bleary-eyed this morning having stayed up far too late yesterday evening
watching the closing ceremony of the London 2012 games. </span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">I also feel slightly grumpy
that the games have ended - how will I now fill my two hours of daily evening
viewing with something equally inspiring? Furthermore the prospect of my fellow
GBians returning back to our ‘modus operandi’ of whinging, moaning and generally
being rude to overseas tourists and immigrants is a far less inspiring image.</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Interestingly, I looked up
the official meaning of ‘modus operandi’ and this brings me to today’s point.
According to Wikipedia it roughly translates to ‘method of destruction’ – how
apt!</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">My concern isn’t whether the
next taxi I get into in London, finds me greeted by either Mr Happy Driver or
Mr Grumpy. I’m worried about the ‘Olympic legacy’</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">It’s impossible to escape the
words Olympic Legacy at the moment as we look to justify the seemingly expensive last two
weeks that have flown by incredibly quickly after so many years in the planning.
</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">We seem to be focused on
measuring the success of the Olympic legacy by how well we perform in Rio in
2016, assuming a nation of inspired youngsters will drive for more medals than
we have achieved on home soil – I’m all for this by the way but this isn’t the
real Olympic legacy.</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">According to a 2011 survey by
Gallup, obesity and chronic health conditions such as high blood pressure and
diabetes costs British business £20bn a year in lost productivity. </span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">The impact of these
conditions is not restricted to the private sector, according to David Cameron,
obesity costs the NHS a staggering £5 billion a year and that figure is set to
rise to £6 billion by 2015.</span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">A bit more digging and I
found a report from the NHS forecasting that by 2030 they expect 50% of the UK
population to be classed as obese and by 2050 our annual NHS bill for dealing
with obesity will have risen from a now modest £5 billion to an eye-watering
£45 billion a year.</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">The real legacy of these
games therefore has to be to reverse or at least slow down of our alarming
full-throttle drive towards oblivion. We all need to be inspired to get up of
the sofa, not because we believe we are the next Helen Glover lying in wait to
storm to an unprecedented gold with less than 4 years experience under our
belts, but because it’s good for our well-being both individually and as a
nation as a whole. </span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Remember the more money that
gets spent unnecessarily dealing with obesity, the less is available to
research and provide cures to less self-inflicted conditions like many forms of cancer.</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Official estimates claim that
putting on the games has cost this country £9 billion. When you look at it in
this light – it’s beginning to look like a bargain!</span></div>
Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-9888061218837907402012-08-11T02:51:00.004-07:002012-08-11T03:01:02.356-07:00Eat this not that! Grrrrrrrrr!I'm irritated!<br />
<br />
I appreciate that gentleman's health magazines are not just for those of us looking to lose a few pounds and that editorially the journalist needs to cover all bases but what I've seen today should have been the tag line for a McDonalds marketing campaign rather than guidance within such a magazine.<br />
<br />
The 'eat this not that' approach is a well trodden path for your average health magazine food section and whilst I will always have a certain amount of contempt for debates about whether a pre-packaged M&S Caesar's Salad is better for you or not, than the equivalent from Waitrose, I have admittedly lost the odd 30 seconds to examine such a debate.<br />
<br />
Don't get me wrong, I'm certainly not suggesting I'm above ever buying such an item, just that typically when I have, it's most likely to have been because I was on the road somewhere, had planned badly in terms of bringing food and hence am scanning the nutrition labels of such items in whatever food establishment that the rest of my travel compatriots have chosen to fill there faces. <br />
<br />
I have certainly never found myself in such a scenario debating whether to go into Waitrose or to try and locate the nearest M&S because the Caesar has 1 less gram of saturated fat!<br />
<br />
I do a lot of travelling, mostly driving my son and his team mates around the country for rugby matches. In general my preparation is pretty good and despite others in the car tucking into the finest road side delicacies at regular intervals I do, motivated by wanting to know exactly what I am eating rather than risking the unknown, tend to prepack an ice bag.<br />
<br />
Anyway, I'm drifiting slightly, back to my irritation.....<br />
<br />
I can live with the odd Caesar comparison despite my mild contempt but today such an article has made my blood boil.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWquqVXZJv2QBWjI0M2tKvdmBWdfMvzSPQr6UM4hnmDdtq3AWIVDu-WrVBop2G_vN-53YeIdcNyDgAgP1Sezi_5xN83yhEq6Z1PHz-ixuq6IPvZLkEilzxfiUBq7QespymllCkTh_Vgw/s1600/photo2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWquqVXZJv2QBWjI0M2tKvdmBWdfMvzSPQr6UM4hnmDdtq3AWIVDu-WrVBop2G_vN-53YeIdcNyDgAgP1Sezi_5xN83yhEq6Z1PHz-ixuq6IPvZLkEilzxfiUBq7QespymllCkTh_Vgw/s640/photo2.JPG" width="476" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Come on guys! Get serious!</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
As you can see from the above, the said article recommends a whole book of such comparisons and gives an example that you should eat a McDonalds Big Mac rather than a Whopper with cheese from Burger King. Sound nutritional advice no doubt, if stranded on a desert island with the only food source being these two restaurants (not that unlikely given their world domination!). However I struggle to understand how a 'health' magazine can justify such advice in any scenario.<br />
<br />
Ponder if you will, despite it's new found position as a Superfood, that a Big Mac from Mcdonalds contains the following nutrition:<br />
<br />
<ul>
<li>24g of fat of which 10g is saturated!</li>
<li>490kcal calories</li>
<li>41g of Carbohydrate of which 8g are sugars</li>
<li>The wheat flour in the bun has added to it; Extra gluten, sugar, emulsifiers and preservatives</li>
<li>The cheese is only 51% cheese! How scary is that? </li>
<li>The sauce contains high GI high fructose corn syrup, fatty vegetable oil and more preservatives </li>
</ul>
<br />
Bearing in mind that typically this then gets consumed along with a portion of medium fries and a thick shake and you've added a further; 720 Kcal, 24g of fat (7g saturated) and an absolutely staggering 53g of sugar!!! (That's a total of eleven teaspoons of sugar!).<br />
<br />
For the calorie counters amongst you that's a total of around 1200kcal or 60% GDA for a female in one meal (remember I think you should eat five times a day!). I won't even bother calculating what percentage it is of your GDA for fat and sugar as it is blowing away a few days worth of allowance in the sugar alone!<br />
<br />
I think what tickles me most about this is the catch line on the article; 'the book that makes fat loss easy'! That's probably true if you apply the principle to never eat a single thing within in! <br />
<br />
I think the only correct thing about this advert, is the statement; 'Thousands of surprising food swaps' which hits the nail on the head for me. I'm surprised, very surprised!<br />
<br />
So come on guys! Let's get serious about this kind of article - it has no place in a health magazine. If you want to compare burgers then why not compare such abominations with a homemade lean beef burger, served without a bun or fries!<br />
<br />
Am I being too hard on these guys and our American restaurant friends? Let me know what you think? <br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0tag:blogger.com,1999:blog-7672143488931868127.post-72305595142115304162012-08-11T01:18:00.000-07:002012-08-11T03:26:31.327-07:00Bresaola - Italian for 'Good for You!'A 1980's misconception aside, that we should all eat enough pasta to energise us to run 4 marathons a day, not much else other than Olive Oil has emerged from our euro-cousins to lead us to believe that Italy has much to offer the world of clean eating.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5LDaocT4Gt25UMvQuGboXhwyopkVaOjwaPqifTmpmLQYhmgxgAdaJh7MDuWihSTIhPfLoDH3TbBZsyswfu-ESMzGppXmRz6PXBEqyeWbtnwEorj-4dPkgAMM5KJmy0auogRBjS1hK9lM/s1600/bresaola-fragole-rucola.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5LDaocT4Gt25UMvQuGboXhwyopkVaOjwaPqifTmpmLQYhmgxgAdaJh7MDuWihSTIhPfLoDH3TbBZsyswfu-ESMzGppXmRz6PXBEqyeWbtnwEorj-4dPkgAMM5KJmy0auogRBjS1hK9lM/s400/bresaola-fragole-rucola.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tasty old shoe leather</td></tr>
</tbody></table>
<br />
<br />
Ok, that may be a little harsh and despite inventing the great evil pizza (I love it but it's so bad for you!) they have never been quite as high up in the geographical table of coronary disease as our deep fried Mars bar eating neighbours north of the border and in truth the UK as a whole.<br />
<br />
Still, I didn't expect to find my latest 'superfood' alongside the fat laden salamis and mortadellas in the Italian section of the delicatessen.<br />
<br />
Bresaola, or Italian Air Dried Beef, despite looking like old shoe leather, is my latest healthy discovery. Real Italian Bresaola, air cured in the alpine valleys of Valtellina (available in Tesco, look for the Valtellina quality mark) is probably the European equivalent of Beef Jerky or Billtong, but just like the social comparisons between Italy and the USA/South Africa it's altogether less harsh and much more delicate both on the teeth and the tongue! (The social comparison ended before I got to the teeth and the tongue bit - I've never eaten a South African, American or an Italian for that matter!)<br />
<br />
It has a similar taste to and is served in the same way (wafer thin slices) as Parma Ham (only more Beefy, doh!) but unlike Parma Ham it is utterly lean.<br />
<br />
I've found it is best served with a salad of red onions, baby leafs and capers and loads of lemon juice and ground pepper which is the way the Italians would prefer you to serve it. It's equally nice with a little Balsamic vinegar.<br />
<br />
Nutritionally 100g of the stuff (not that you would ever eat that much in one sitting given it's wafer thinness) provides the following:<br />
<br />
<ul>
<li>Protein 33g</li>
<li>Carbs 2g</li>
<li>Fat 2.9g of which only 1.3g is saturated</li>
<li>Sodium 1.5g</li>
<li>160 Kcal</li>
</ul>
<br />
So if you bored with eating chicken every day and fancy something a little more sophisticated give it a try.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODOpjegVrUancSp4mHsruMVUP0afcXeepTj3DbAVUoEeIzP9RuIrJjScZnXVCL679OtpsAzu7kGe6Xl_MrvVBm1INLaLPifyD44R3HNzdbUk0WqM4MKZNSAOyj-Dnn4ECpSjX1djCVUk/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODOpjegVrUancSp4mHsruMVUP0afcXeepTj3DbAVUoEeIzP9RuIrJjScZnXVCL679OtpsAzu7kGe6Xl_MrvVBm1INLaLPifyD44R3HNzdbUk0WqM4MKZNSAOyj-Dnn4ECpSjX1djCVUk/s400/photo.JPG" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look for the Valtellina P.G.I. Stamp to be sure its proper Bresaola</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />Arron Ludlamhttp://www.blogger.com/profile/06697295900991403209noreply@blogger.com0