New Fit4Life Cook Book

Just 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.

Clean Moussaka

We 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.

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.

Ingredients

3 Aubergines
Hemp Oil
2 Onions
2 Cloves of Garlic
1kg Lean Mince Lamb
1 tablespoon of Tomato Puree
1 200g tin Chopped Tomatoes
1 teaspoon of Cinamon
1 teaspoon of All Spice
1 handful of Fresh Thyme Leaves
2 teaspoons of Oregano
2 Bay Leaves
Rock Salt
Fresh Ground Black Pepper
1 Pint Semi-Skimmed Milk or Milk Substitute
3 oz Organic Butter
3 oz Brown Rice Flour
50g Fresh Grated Parmesan
2 Organic Egg Yolks

Directions

1. Slice the aubergines into approx 0.5 cm thick slices
2. Brush with a little Hemp Oil on both sides and grill on both sides until brown – set aside
3. Chop onions and cloves of garlic
4. Fry onions and garlic in coconut oil for 3-5 minutes until soft but not brown
5. Add mince lamb and brown
6. 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
7. Meanwhile, melt butter in a pan.
8. Once melted add brown rice flour and stir to a paste
9. Slowly Milk stirring constantly, maintain heat until sauce thickens
10. Add rock salt and pepper and 50g fresh grated parmesan  to the milk, butter and flour sauce.
11. Leave sauce to cool for 20 minutes then beat in 2 organic egg yolks
12. In a deep dish, pour the cooked meat sauce and aubergine in layers, finish with the cheese sauce
13. Bake for 30 minutes at 180 in a pre-heated oven

Banana & Peanut Butter Porridge

This 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.

Ingredients (serves 1)

50g Organic Rolled Oats
1 Ripe Banana
1 Desertspoon of all natural unsweetened Peanut Butter
300ml of Cold Water
Optional - 1 Scoop of low-carb Chocolate Protein Powder or a good squirt of Agave Nectar.

Directions

- Place the water and oats in a pan on the stove and bring to the boil
- Reduce the heat and simmer for 5 minutes
- Break in the peeled banana and peanut butter and stir until melted in
- Add the optional sweeteners (the Agave can be added as a topping as shown in the picture if desired)
- Add a little extra water if needed to get the desired consistency and heat for a minute further
- Serve

Simple Avocado, Chicken & Chile Salad

I'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!

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.

Sorry about the picture quality on this one!

Ingredients

1 Avacado
1 Chicken Breast Cooked
1 Red Onion
1 Tomato
Squeeze of Lime Juice
Wahaca Hot Chile Sauce

Directions

- Dice the Avacado, Tomato, Onion and Chicken and mix with the lime juice and seasoning
- Splash over the Wahaca Hot Chile Sauce (available in Tesco) and enjoy

Stuffed Peppers with Lebanese Style Rice

I 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.

Ingredients (serves 4-6)

4 Red Peppers
800 grams of Lean Minced Lamb
1 egg beaten
1 finely diced Onion
1 pinch Ground Saffron
2 tsp Dried Parsley or a handful of fresh chopped.
100 grams of Pine Nuts
1/2 cup Tomato Puree (1 small tin)
2 tablespoons of Agave Nectar
2 tablespoons of Cider Vinegar
2 cups of Wholemeal or Brown Rice
2 tablespoons of Hemp Oil
1 teaspoons of All Spice
1/2 teaspoon of Cumin
Hemp Oil for cooking
Salt & Pepper for seasoning

Directions for the Peppers

- 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
- Slice the peppers in half and deseed and remove the pith
- Stuff each pepper half with the meat mixture and roast in a preheated oven for about 20 minutes or until the meat is cooked
- While the meat is cooking, mix the tomato puree, agave nectar,vinegar and more salt and pepper to season.
- 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
- Finally remove the peppers from the oven and grill for around 5 minutes until the peppers begin to char
- Serve with the Rice below

Directions for the Rice

-  Toast the Pine nuts in a dry pan until they are lightly browned turning frequently - set aside
- Cook the rice as per instructions
- Meanwhile gently fry the remaining Onion in a little extra Hemp Oil
- When the onions turn translucent, add the reserved lamb (200g) and fry till browned.
- Add the Cumin and All Spice and cooking for a further minute or two
- Add the toasted Pine Nuts
- Now add the meat and nut mix to the cooked rice and serve.

Gluten & Sugar Free Banana Bread

 Ingredients

3 desert spoons of Milled Flax Seeds
3 large over ripe bananas peeled and mashed
2 Eggs
1 cup Milk
2 teaspoons of Vanilla Extract
Grated zest of 1 Lemon
3 tablespoons of Stevia Powder
1.5 cups of Brown Rice Flour
1/2 teaspoon Sea Salt
1 1/2 teaspoons of Cinamon
100g Chopped Walnuts
1/2 teaspoon of Ginger
Pinch of Ground Nutmeg
1 teaspoon of Baking Powder
1/2 teaspoon of Bicarbonate of Soda

Directions

- Combine the milk, flax seeds, eggs, vanilla, stevia, bananas  and lemon zest in a bowl and mix
- In a seperate bowl combine the remaining dry ingredients
- Now mix the wet and dry mixes - do not over mix
- Pour the batter mix into a lightly floured loaf tin
- 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!

Rocketfuel - Berry & Nut Porridge

This recipe makes both a brilliant early morning fueller and also a fantastic post exercise recovery meal.

Ingredients (serves 1-2)

50g Organic Rolled Oats
300ml Cold Water
100ml Semi-Skimmed Milk (you can use just water, or milk alternatives if desired)
small handful of chopped walnuts
handful of fresh or frozen Fruits of the Forest
1 x 28g scoop Strawberry Whey Protein Powder (I personally use Impact Diet Whey from myprotein.com)

Directions

1) Place the oats and water in a saucepan and bring to the boil
2) Simmer for 3 minutes stirring constantly
3) Add the nuts, berries and protein powder
4) Stir in the milk to the consistency you prefer
5) Simmer for a further 3 minutes stirring gently
6) Serve