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

Paleo Parma Ham Wrapped Meatballs

Credit must got to fastpaleo.com where I found this recipe which I have adapted slightly for my own use.

Ingredients (Serves 4-6)

500g Lean Minced Beef
500g Lean Minced Pork
1 Egg
150g Spinach
2 cloves Garlic
1 teaspoon of Rock Salt
1 teaspoon of freshly Ground Black Pepper
A bunch of Spring Onions (approx 8)
2 Chopped Tomatos
1 desert spoon of Tomato Puree
6 large slices of Parma Ham

Directions

1) Place the meat in a bowl and add the chopped tomato, tomato puree, egg, salt and pepper
2) In a liquidiser, reduce the spinach, onions and garlic to a pulp and add to the meat
3) Work the meat and veg mix in with your hands until well mixed.
4) Shape the mix into 12 thick torpedo shapes
5) Cut the Parma Ham lengthways to give you 12 thin slices
6) Wrap each torpedo in a slice of parma ham
7) Place the torpedos onto a rack and cook for 45 minutes at 180 degrees

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.

Chicken & Butternut Squash Curry

A 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!

Ingredients (serves 4-6)

1 Butternut Squash peeled and chopped evenly
4-6 Skinless Chicken Breasts cubed
1 Large Onion sliced
3 cloves Garlic crushed and minced
3 teaspoons of Curry Powder
3 teaspoons of Garam Massala
1 teaspoon of Turmeric
1 teaspoon of Ground Ginger
1 teaspoon of Cumin
1 teaspoon of Allspice
1 teaspoon of Cinamon
1 teaspoon of Ground Coriander
1 teaspoon of dried Chilli Flakes
Handful of chopped fresh Coriander
1 400g tin chopped tomatoes
1 tablespoon of Tomate Puree
2 desert spoons of Hemp or Coconut Oil

Directions

1. Heat half the oil in a large pan over a medium heat
2. Add the Onions and Garlic and fry gently until soft and translucent
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
4. Now add the chicken and stir in until the meat has a good spice covering
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.
6. Season with salt and pepper. Reduce the heat and simmer for approx 20 minutes
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.
8. Finally mix in the fresh coriander before serving.