british military fitness recipe book

Comments

Transcription

british military fitness recipe book
F
M
B
d
o
o
F
t
i
F
#
k
o
o
B
e
p
i
c
e
R
At British Military Fitness, we believe healthy living
and looking good isn’t a result of a mad diet, it’s
about eating well as part of your everyday life.
That’s easy to say, we know. But now we’ve made
it easy to do with this, the British Military Fitness
#FitFoodBMF Recipe Book. In these pages are 24
breakfast, lunch, dinner or snack recipes from the
UK’s best fitness and food bloggers.
THE british military fitness #fitfoodBMF recipe book
THE
F
M
B
d
o
o
F
t
i
#F
k
o
o
B
e
p
i
Rec
THE
from
Hungry?
At British Military Fitness, we believe healthy living
and looking good isn’t a result of a mad diet, it’s
about eating well as part of your everyday life.
That’s easy to say, we know. But now we’ve made it
easy to do with this, the British Military Fitness Fit Food
Recipe Book. In these pages are 24 breakfast, lunch,
dinner or snack recipes from the UK’s best fitness and
food bloggers.
Each one has shared a delicious creation to help you
toward your fitness goals and improve your overall
wellbeing. Ben Coomber – Nutrition Coach at
www.bodytypenutrition.co.uk provides his thoughts on
each recipe. What are you waiting or?
Dig in and enjoy!
contents.
Breakfast
ENGLISH MUFFINS
with chard, scrambled egg & smoked salmon
BREAKFAST MUG-CAKE
SPICY BAKED EGGS
SMASHED AVOCADO FETA ON RYE
Lunch
06
APPLE & FETA QUINOA
08
10
12
(tom yum gai)
Dinner
QUORN BOLOGNESE
with ‘courgetti’
CAJUN FISH TACOS
with avocado, mango salsa & a grilled
corn side-salad
THAI-STYLE SWEET CHILLI GLAZED SALMON
MOROCCAN-STYLE LAMB
with prune & apricot slow-cooked tagine
& grilled aubergine & couscous
MIXED BEAN CHILLI
with baked sweet potato
SLOW-COOKED PAPRIKA LAMB & CHICKPEA STEW
with pomegranate quinoa
BMF PROTEIN BBQ PIZZA
CHORIZO AND FETA BAKED EGGS
16
18
THAI HOT & SOUR CHICKEN SOUP
20
MOROCCAN-SPICED TUNA STEAK
with roasted vegetable quinoa
22
24
SWEET POTATO COTTAGE PIE
SMOKEY TURKEY CHILLI
with paprika quinoa
30
SPICED BUTTERNUT SQUASH
& CRISPY CHICKPEA SALAD
32
with tahini dressing
34
36
38
40
26
Snacks
GLUTEN FREE CRUMBLE DESSERT
MEXICAN BEAN SALSA LETTUCE SNACK WRAPS
SALTED CARAMEL POPCORN BARS
OAT & SEED PANCAKES
42
44
LIME SKYR
with blueberries, granola
48
50
52
54
56
58
RAW CHOCOLATE ORANGE MOUSSE
#FitFoodBMF
03
Breakfast
breakfast.
English Muffins With Chard,
Scrambled Egg & Smoked Salmon
25 min
Cate Bell
BLOG
cateinthekitchen.co.uk
TWITTER
INGREDIENTS
1 English muffin, halved
3-4 chard leaves
1 egg, beaten
@catekitchen
I’m Cate, and I blog
about food. I’ve loved
cooking ever since
I was a little girl and
almost everything in
my life revolves around
food. Breakfast is my
favourite meal of the
day. For me, having
a big dose of protein
when I wake up is the
way to go; it leaves me
feeling super satisfied
and ready to take on
the day. Leafy greens,
eggs and oily fish are a
total dream team, and
I hope you love the dish
I’ve provided as much
as I do!
06
Serves 1
#FitFoodBMF
30g Smoked salmon
A little oil for frying and
a little butter for spreading
Salt and pepper to taste
METHOD
1
2
3
4
5
6
Separate the chard leaves from the stalks. Set the leaves aside for a moment and chop the stalks into 1cm slices, then fry in a little oil in a non-stick frying pan on a medium heat for 5–7 minutes.
Meanwhile, roll up the leaves like cigars and slice finely into lovely green strips. Add the leaves to the stalks and cook for another 5–7 minutes or until the leaves are wilted.
Toast and butter your English muffin.
Melt some butter in a separate frying pan – or the same one wiped down if you don’t mind letting your chard get
a little cold.
Add the egg and smoked salmon to the pan and stir until the egg is cooked.
Top one muffin half with the chard, the other with the scrambled egg. Now tuck in!
Ben Coomber says Oily fish, like salmon,
is packed with antiinflammatory omega-3
fats, which nearly
everyone’s diet is
lacking, so this dish
is an excellent way to
get more in. Plus, who
doesn’t like a muffin?!
#FitFoodBMF
07
breakfast.
Breakfast Mug-Cake
10 min
Nokhuthula
Nyoni
BLOG
crystalcosmicchic.com
INGREDIENTS
60g oats
1 banana, mashed
1 egg, beaten
50ml milk
TWITTER
@NokhuthulaNyoni
Hi, I am a petite,
24-year-old food,
fitness and personal
style blogger currently
addicted to cooking,
baking and all things
fashion. My blog has lots
of easy recipes to follow
so even if you’re not into
cooking I make it simple
for you to give it a go.
You never know, you
might end up loving it
just as much I do!
08
Serves 1
#FitFoodBMF
Pinch of baking powder
METHOD
1
2
3
4
Pour the oats into a medium sized bowl and
mix in the beaten egg and mashed banana.
Add the milk and mix thoroughly.
Place the mixture into a medium sized mug and
microwave for 3–4 minutes.
Turn it onto a plate and get ready to make your
taste buds dance. If you like, you can also serve
with things like sliced strawberries and bananas.
Ben Coomber says This quick and simple
breakfast is carbohydrate
packed to aid energy
levels. Also, incorporating
banana is a great way
to re-ignite oats as well
as increase nutritional
density.
#FitFoodBMF
09
breakfast.
Spicy Baked Eggs
45 min
Stefanie
Haigh
BLOG
stefaniegrace.com
INGREDIENTS
Rapeseed oil with chilli
1/2 tsp cayenne powder
1/2 tsp chilli flakes
Salt and pepper to season
TWITTER
@stefaniegrace
Sometimes, brunch
needs to be a little
more exciting than
just something on
toast. After a weekend
morning workout, I like
to cook up something
really wholesome and
filling. Inspired by my
time living in Spain
and Costa Rica, these
baked eggs are like
huevos rancheros:
spicy and satisfying.
010
Serves 2
#FitFoodBMF
1/2 red onion, diced
1 large clove garlic, crushed
or grated
1/2 green pepper, sliced
1 can/cup pinto or cannellini
beans, cooked and drained
1 can chopped tomatoes
2 large eggs
METHOD
1
2
3
4
5
6
Fry the onion and garlic in a little chilli oil and spices.
Once browned, add the sliced pepper to the pan.
Follow this with the beans and stir quickly.
Add the tomatoes to the mix and season with salt
and pepper, but watch the salt levels if your beans
were canned.
Once the mixture is fully heated through, spoon it into
small, individual ramekins, leaving a dip in the middle
to break an egg into.
Break eggs into the ramekins over the mixture and
bake in a preheated oven at 180°C for 15–20mins,
or until the eggs are cooked. Gently shaking the dish
to ensure they are firm is a good guide, as sometimes
they look white but are still a little raw underneath.
7
Serve immediately and enjoy!
Tip: Add freshly sliced avocado to make
it a little more decadent. You can also
serve with a little toasted sourdough
bread on the side.
Ben Coomber says -
Cayenne and
chili powder are
metabolically
boosting. Paired with
the fact that this is a
low maintenance dish
packed with protein,
it’s a perfect
start to the day.
#FitFoodBMF
011
breakfast.
Smashed Avocado
& Feta On Rye
25 min
Stephanie
Jayne
BLOG
stephaniejayneblog.com
INGREDIENTS
Rye bread loaf
80g feta cheese
1 avocado
Crushed chilli flakes
TWITTER
@stephaniejblog
Want a totally tasty but
healthy breakfast recipe
that’s packed full of
good fats, potassium,
fibre, protein, vitamin
A and calcium? This is
my absolute favourite
morning dish, and it’s so
easy to make. It’s also
really good for you. It’s a
healthy alternative to the
usual fatty breakfasts and
it’s extremely filling; so will
keep you going right up
until dinner time.
012
Serves 1
#FitFoodBMF
1 tsp walnut oil
METHOD
1
2
3
4
5
6
Whilst your bread is toasting, slice and pit your
avocado then mash to your desired consistency
either by hand, simply using a potato masher,
or blending in a food processor.
Slice the rye bread into generous sized portions and
lightly toast.
Once the avocado is mashed, add 1 tsp of walnut
oil and crushed chillies to taste. Give the combined ingredients a good mix.
Apply a generous amount to one side of the rye bread slices and crumble your preferred amount of the feta
on top.
Put the stacked slices of bread under the grill for a
minute or so – until the feta has turned a very subtle
and pale brown colour on top.
Serve up straight away and enjoy a delicious,
healthy and nutrient-packed start to your day.
Ben Coomber says -
As simple breakfasts
go, we can’t argue with
this one, especially as it
packs a big nutritional
punch with the healthy
monounsaturated fats
found in avocados.
#FitFoodBMF
013
Lunch
lunch.
Apple & Feta Quinoa
40 min
Jen Collins
BLOG
paperbeauty.com
TWITTER
INGREDIENTS
2 handfuls of chopped kale
40g quinoa, uncooked
30g walnuts, chopped
@bypaperbeauty
I prefer to eat meals which
are delicious and do me
good, and this recipe does
just that. The quinoa and
feta are full of protein, the
nutrient-dense kale and
apple add to your daily
vitamin and fibre intake,
and the walnuts are
packed with healthy fats.
The best thing about this
recipe is that it gets better
if it’s made in advance.
You might want to add the
apple at the last minute if
you’re making it a couple
of days ahead, though.
016
Serves 2
#FitFoodBMF
70g feta, crumbled
1 small apple
2 tsp olive oil
1 tsp red wine vinegar
METHOD
1
2
Rinse your quinoa well, then add it to a pan along with double its volume in water (around 1/2 cup for this amount of quinoa).
Bring the pan to the boil, then reduce the heat, cover and simmer for 15 minutes. Remove from the heat, then allow to stand for another 5 minutes so the quinoa continues
to steam. Allow the quinoa to cool.
3
Make the dressing by whisking together the olive oil and red wine vinegar. Drizzle this on the chopped kale, then mix well by crushing the leaves in your hands. Roughly crushing the kale allows the vinegar in the dressing to soften the leaves, making them easier to eat.
4
Chop the walnuts into small pieces, crumble the feta and stir it all together with the cooled quinoa and kale. If you’re going to eat the salad straight away, then chop the apple into small pieces and add that too. If not, sprinkle the
apple with lemon juice to stop it changing colour.
Ben Coomber says This dish makes
great use of apple
as it helps cut
through the fat
content in feta
and balances
out its saltiness.
It also gets the
thumbs up in
terms of healthy
omega-3 fats
within walnuts.
#FitFoodBMF
017
lunch.
Thai Hot & Sour Chicken Soup (tom yum gai)
60 min
Lily
Frohlich
BLOG
lilyblogslife.com
INGREDIENTS
2 chicken breast fillets
2 lemongrass stalks
1 medium sized ginger root
6 kaffir lime leaves
TWITTER
@LilyBlogsLife
I learnt this recipe in
a cooking school in
Bangkok, Thailand,
in 2013. Thai food is
extremely flavoursome
and this soup’s classic
Thai flavours always
remind me fondly of the
time I spent there eating
incredible street food.
This is a great option for
a healthy lunch with
a spicy kick. Plus,
I guarantee that your
kitchen will smell amazing
after you’ve made it!
018
Serves 4
#FitFoodBMF
1 tbsp fish sauce
1 lime
500ml chicken stock
2 tomatoes
Bunch of coriander
4 spring onions
1 tbsp Thai red chilli paste
4 tbsp coconut milk
6 bird’s eye chillies
METHOD
1
2
3
4
Chop the lemongrass into 2-inch pieces, cutting off the woody ends, then gently scrape the skin from the ginger with a metal spoon and cut it into coin-sized chunks.
Tear the kaffir lime leaves in half, cut the tomato into sixths, squeeze the juice from the lime and set aside for later.
Deseed and finely chop all of your bird’s eye chillies. For added spice, leave the seeds in one or two of the chillies.
Put the lemongrass, ginger, kaffir lime leaves, chillies and tomatoes into a large pan, along with the chicken stock,
and bring to the boil then turn it down to a medium-low heat.
5
Chop the chicken breast into thin strips and fry it in a separate pan on a high heat using low-fat oil until cooked through and light golden brown. Once this is ready, add it to the main pan along with the coconut milk, lime juice,
fish sauce and Thai chilli paste.
Allow to soup to simmer for another 10 minutes on a medium heat. While it’s on the hob, finely chop the
spring onions and roughly chop the coriander,
ready to garnish the soup.
Ben Coomber says -
Antioxidants,
phytonutrients, vitamins,
minerals, fibre; this dish
is packed with it all,
along with being
protein dense,
flavoursome, and
different. Perfect
as a winter
immunity booster!
6
7
Many of the soup’s ingredients are there to add flavour during cooking and will need to be taken out before serving. Some people do like to eat the cooked ginger but others prefer to pick that out, along with the
lemongrass and the kaffir lime leaves, which definitely shouldn’t
be eaten.
Ladle the soup into bowls, top with a handful of coriander and a sprinkle of spring onion.
#FitFoodBMF
019
lunch.
Moroccan-spiced Tuna Steak
With Roasted Vegetable Quinoa
60 min
Lucy
Farmer
BLOG
Serves 2
INGREDIENTS
FOR THE TUNA
2 fresh tuna steaks
(200g each)
bellesse.co
10g fresh coriander
TWITTER
2 garlic cloves
1/4 tsp each of paprika,
@_bellesse
My aim is to inform and
inspire people to live
well and feel good!
I can mostly be found
making smoothies,
chilling in downward
dog or doing burpees
on Clapham Common
with British Military Fitness.
For me, 2016’s goals are
to complete a diploma
in nutrition and run the
Brighton Half Marathon.
ground cumin, chilli powder
1/2 tbsp lemon juice
70ml extra-virgin olive oil
FOR VEGETABLE QUINOA
2 courgettes
2 peppers
(one yellow, one orange)
1 large red onion
12 cherry tomatoes
1 tbsp coconut oil
(or olive oil)
120g quinoa
1 vegetable stock cube
350ml boiling water
METHOD
1
2
3
4
5
#FitFoodBMF
While the vegetables are cooking, put the coriander, garlic, spices and lemon juice into a blender and blitz to a puree. Slowly add the olive oil and continue blending until you get a smooth, thick sauce.
In a dish, cover the tuna steaks with two thirds of the sauce, cover with cling film and leave to marinate in
the fridge for 20 minutes.
Dissolve the stock cube in 350ml boiling water. Put the
stock and the quinoa in a pan over a low heat and simmer gently for 10 minutes, or until the water has been absorbed
and the quinoa is soft. Add more water during cooking
if necessary.
Stir the roasted vegetables into the cooked quinoa.
Set aside with a lid on to keep warm.
Heat the oven to 200°C. Chop the courgette into half-inch slices and the peppers and red onion into 2-inch chunks.
Melt 1 tbsp coconut oil (or heat 1 tbsp olive oil) in a large roasting tray. Add the chopped vegetables and the whole tomatoes to the tray, season with sea salt and black pepper and roast in the oven for 30–40 minutes, stirring occasionally.
6
020
Ben Coomber says -
Using a rich marinade
with the fish will
add flavour, extra
nutrition, and
enjoyment to your
cooking. Crammed
full of protein, carbs
and vitamins, this
is a perfect meal
for all occasions.
7
8
Heat a griddle pan and cook the tuna steaks on a high heat for 60–90 seconds on each side for medium rare. If the steaks are thick, of if you want them well done, cook for up to 4 minutes on each side.
Serve the tuna alongside the quinoa and drizzle the remaining sauce on top.
#FitFoodBMF
021
lunch.
Sweet Potato Cottage Pie
40 min
Leanne
Morgan
Serves 6
INGREDIENTS
1 tbsp sunflower oil
500g extra-lean minced beef
2 carrots, chopped
BLOG
thedressdiaries.co.uk
TWITTER
2–3 sweet potatoes
2 potatoes
75g red lentils
@dressdiaries
Fitness is becoming a
regular feature on my
blog, The Dress Diaries and
when it comes to cooking,
I’m a huge fan of anything
that means leftovers. Pies,
stews and large dishes that
I can have for tea (dinner,
if you’re from the South)
for the rest of the week are
great for a busy lifestyle! A
personal favourite is this, a
good cottage pie with a
sweet potato twist.
1 onion, chopped
1 tbsp milk
Tip:
Don’t worry if you don’t
have carrots and lentils,
or you don’t have the
right amounts, any other
vegetables will work,
such as peas, sweetcorn,
and red onion.
METHOD
1
2
3
4
5
6
7
8
9
Dice both kinds of potato and place them in a pan of water, bring to boil. Sweet potato tends to boil much quicker than white potato, so make these pieces
bigger than the latter.
As the potatoes are cooking, fry the chopped onion and mince in the sunflower oil on a high heat until brown and cooked through.
Add the chopped carrots and lentils to the frying pan
and simmer for 5–10 minutes – it’ll cook thoroughly in the oven later.
Tip your mince and vegetable mixture into a shallow, ovenproof dish.
When the potatoes are boiled and soft, drain thoroughly and mash together with the milk.
Add the mash topping to the dish, until even and covering all of the mince mixture. Run a fork through in horizontal
lines to create a nice, crispy topping.
Bake in the oven for 20–30 minutes, until the mash is golden
and crispy.
022
#FitFoodBMF
Pre-heat your oven to 200°C (180°C fan assisted).
Serve and enjoy. Gravy and boiled or steamed green
vegetables complement it well.
Ben Coomber says -
I love this dish,
especially as it shows
how easily swaps can
be made in cooking,
as well as how oneingredient foods
should be the focus
of most of our
nutritional intake.
#FitFoodBMF
023
lunch.
Smokey Turkey Chilli
With Paprika Quinoa
60 min
Vicki
Mellard
BLOG
vickimellardpt.com
INGREDIENTS
500g lean breast turkey mince
1 can kidney beans, drained
1/2 can cannellini beans,
drained
TWITTER
@vicki_mellard91
I’m a personal trainer
based in Manchester
who also runs a blog
filled with all kinds of
fitness and lifestyle info.
A self-confessed social
media addict I’m the
person who always takes
pictures of their food,
has to tweet about the
workout they have done
and share a motivational
quote or two!
024
Serves 6
#FitFoodBMF
1 can chopped tomatoes
100g beetroot, chopped
Handful spinach
1 large clove garlic
1 small red onion
1 tbsp tomato puree
5g dark chocolate, grated
Smoked paprika, chilli powder and black pepper to taste
2 cups quinoa
4 cups water
1 tsp coconut oil
METHOD
1
2
3
4
5
6
Add the turkey mince and a teaspoon of each spice. Stirring occasionally to break the mince up and mix
in the spice.
Finely chop the garlic and onion and add to a heated
pan with the coconut oil, sautéing until soft.
As the turkey starts to colour, add the beans, tinned tomatoes and puree.
Stir in the vegetables, chocolate and spices, adding a teaspoon in between tastings to help you gauge how
much to add.
Leave to simmer for 10 minutes and prepare your quinoa. Bring 1 cup of quinoa to the boil in 2 cups of water with
a couple of pinches of paprika. Leave to simmer until
the quinoa has absorbed roughly all the water.
Once everything is cooked you are ready to
serve – 1 portion of chilli to about 100g quinoa.
Tip: In place of the cannellini beans you can use
chickpeas, black-eyed beans, or even bortelli be
ans. Also for a lower carb option you could serve
with courgetti (shredded courgette) or caulirice
(grated cauliflower) in place of the quinoa.
Ben Coomber says -
This turkey chilli is a great
example of how low calorie food
can still be super tasty. Using
turkey over beef can quite often
save you 150-250 calories or
more per serving – perfect for
weight-loss!
#FitFoodBMF
025
lunch.
Butternut Squash & Crispy Chickpea Salad With Tahini Dressing
60 min
Anna
Eastick
BLOG
heartandbowl.co.uk
Serves 2
INGREDIENTS
FOR THE SALAD
1 medium sized butternut
squash, peeled, deseeded
and cut into bitesize chunks
TWITTER
@heart_bowl
My aim is to create
wholesome, unrefined
and healthy free-from
recipes that can be
enjoyed by all.
My intolerances
encouraged me to lead
a clean lifestyle, and gave
me a completely fresh
outlook to food. Heart +
Bowl has become a great
way for me to experiment
in the kitchen, and to
share my latest recipes
with others.
1 can of chickpeas (400g)
rinsed, drained and
patted dry
2 tbsp olive oil
3 tbsp ground cumin
3 tbsp dried oregano
1 tsp sea salt
100g spinach leaves
FOR THE DRESSING
2 garlic cloves, roughly
chopped
Pinch of sea salt
3 tbsp tahini
1 tbsp olive oil
Juice of 1/2 lemon
1 tbsp runny honey (optional)
1–2 tbsp cold water, if needed
026
#FitFoodBMF
METHOD
1
2
3
4
Preheat the oven to 200°C and line a baking tray with baking paper.
Arrange the chickpeas on the lined baking tray and drizzle with 1 tbsp olive oil. On a separate baking tray, arrange the prepared butternut squash and trickle the remaining 1 tbsp olive oil on top.
Combine the cumin, oregano and sea salt in a small bowl. Divide the spice mixture in two, and sprinkle half
over the chickpeas, and half over the butternut squash.
5
Bake for 20 minutes, then remove from the oven to toss the chickpeas and butternut squash. This will ensure even cooking. Return to the oven and cook for 10–15 minutes more, or until the butternut squash is tender, and chickpeas are firm and crispy.
In the meantime, grind garlic and sea salt into a paste
using a pestle and mortar, or the back of a spoon in a bowl. Combine the paste with the tahini, lemon juice, olive oil and honey in a small bowl, thinning with the cold water if needed, 1 tbsp at a time, until pourable. Taste then adjust
the seasonings as required
Ben Coomber says - Butternut
squash is a good addition to a dish
as it’s got the texture and feel of a
starchy vegetable, but without the
same high calorie density. Great for
staying full as well as losing weight.
6
Once the butternut squash and chickpeas have finished roasting, let them rest for a few minutes. To serve, divide spinach between serving dishes and top with butternut squash and chickpeas. Drizzle generously with tahini dressing. Enjoy!
Tip: This is best when fresh, though leftovers will
keep refrigerated for 2–3 days. Also, vegans can
omit the honey or substitute it with maple syrup.
#FitFoodBMF
027
Dinner
dinner.
Quorn Bolognese
With 'Courgetti'
60 min
Amanda
Bootes
BLOG
amandabootes.co.uk
TWITTER
@amandabootes
I was trained as a chef
for four years, and then a
pastry chef for six months
after. I love cooking,
and the excitement it
brings to people, as well
as experimenting with
flavours and textures.
For me, this recipe’s about
showing people how to
cook healthy, tasty and
good for you meals that
will still excite all the family.
Serves 2
INGREDIENTS
1 medium to large courgette
1 tsp butter
1/2 pack of Quorn mince
(or beef mince)
1/2 bell pepper
Handful of baby tomatoes
Handful of baby corn
1 can tinned tomatoes
1 tbsp frying oil (e.g. olive oil)
Salt, pepper and mixed herbs
METHOD
1
2
3
4
5
6
7
#FitFoodBMF
To make the ‘courgetti’, chop off both ends of the courgette and use a potato peeler to slice thin strips from one end to other so they resemble ribbons. You can turn the courgette and use a different edge once it gets too thick.
Once sliced, pile a few ribbons of courgette on top of each other and, using a small knife, cut thin strips from one end to the other until you have your spaghetti-looking courgetti.
030
Place in a small saucepan with the teaspoon of butter and leave on the side to heat up later.
For the bolognese, chop the vegetables and add to a heated frying pan with the mince and oil. Cook for around 5–6 mins, stirring occasionally to stop any sticking.
Add the tinned tomatoes, a splash of water, plus salt, pepper and mixed herbs to taste, then simmer for a further 4–5 minutes.
While your bolognese is simmering, place the courgetti saucepan over a low-medium heat and stir to allow the butter to melt and coat the courgetti.
When the courgette has softened, add a touch of salt and pepper and serve, laying the bolognese on top. Enjoy!
Ben Coomber says - This recipe
shows exactly how you can swap
ingredients and get exactly
what you need for your individual
requirements.
Plus it looks tasty,
bolognese is always
a winner!
#FitFoodBMF
031
dinner.
Cajun Fish Tacos With Avocado
& Mango Salsa & Corn Salad
60 min
Georgina
Spenceley
BLOG
fitcetera.co.uk
TWITTER
Serves 2
INGREDIENTS
FOR THE TACOS
4 small corn tortillas
1 tbsp frying oil
(e.g. sunflower, coconut)
2 white fish fillets
(e.g. cod, tilapia, haddock)
@fitcetera
I believe in a balanced
approach to food.
No fads, no elimination,
just moderation and
learning to give your
body what it needs,
when it needs it. I love
Cajun and Mexican
dishes — so comforting
but they’re often carb
heavy and laden with
fat. So for a quick but
flavoursome mid-week
meal that feels like a
Cajun treat I turn to
these fish tacos.
1 tsp cumin
1 tsp paprika
1/4–1/2 tsp cayenne pepper
1/2 tsp oregano
1 clove garlic, crushed
Watercress and fat-free
natural yoghurt to serve
(optional)
FOR THE SALSA
1 mango
1 avocado
Lemon juice
FOR THE SIDE SALAD
2 ears of corn
1 small red onion
Handful of fresh coriander
032
#FitFoodBMF
METHOD
1
2
3
4
5
6
7
8
Pre-heat the oven to 150°C and the grill to a medium heat.
Grill the corn ears for 10-15 minutes, turning occasionally.
Meanwhile, peel and c–be the mango and avocado,
then squeeze a little lemon juice over to stop them
going brown.
Dice and chop the onion and coriander and mix together in a bowl.
Heat the corn tortillas in the microwave until pliable, then stuff into the holes of a muffin tray to form a cone.
Pop in the oven to set them for 5–10 minutes.
Mix the dried spices and herbs with the garlic to make a rub, then coat both sides of the fish. Add a little oil to a griddle pan on a medium heat, then fry the fish for 2–3 minutes on each side – or longer if you have thicker fillets.
When corn is cooked through, remove it from the grill,
strip the kernels off with a knife then add to the onion
and coriander mix.
To serve, lay a small handful of watercress (if using) in the bottom of each tortilla shell, top with a spoonful of the salsa and break the fish up on top. Serve with the corn side salad and an optional dollop of yoghurt. Enjoy!
Ben Coomber says - This recipe is
AWESOME as it is packed with so
many healthy ingredients - fish
containing omega-3, avocado which is
loaded with healthy fats, and finally,
plenty of vitamin-rich vegetables.
#FitFoodBMF
033
dinner.
Thai-Style Sweet
Chilli Glazed Salmon
60 min
Lucy
Serves 2
INGREDIENTS
BLOG
lucylovestoeat.com
2 salmon fillets
3 tsp sweet chilli sauce
4 tsp fish sauce
TWITTER
@Lucylovestoeat
I cooked my first meal
from the tender age
of 11, and my cooking
style is a reflection of my
dad’s traditional Chinese
cooking. For a healthy
weekday dinner when I
want something fast, I like
to make up this sauce
consisting of just three
condiments: Thai sweet
chilli sauce, fish sauce
and rice vinegar.
2 tsp rice vinegar
1 tsp oil
2 tbsp water
METHOD
1
2
3
4
#FitFoodBMF
Pour the sauce over the salmon fillets and rub so the fish is well marinated.
Heat the oil in a non-stick frying pan on a high heat.
Take the salmon from the bowl, shake off the excess marinade, and put it in the pan skin-side down.
Don’t throw away the marinade as we will need this later
to make a glaze. As soon as the salmon is added to the `
pan, turn the heat down to low and cover the pan with a lid.
Slow fry for 5 minutes on one side then carefully flip it over and cook for a further 2 minutes.
Push the salmon over to one side of the pan, add the left over marinade into the centre of the pan with 2 tablespoons of water and turn the heat on high.
The marinade will bubble away and turn into a sticky glaze. Bring the salmon back to the middle of the pan and coat well with the glaze.
6
7
8
Rinse the salmon and put it in a large bowl ready for the marinade. Excess water is fine so there is no need to pat dry.
Combine the chilli sauce, fish sauce and rice vinegar together in a bowl and mix well.
034
Take off the heat and serve with boiled veg or salad of your choice. Rice is optional.
Ben Coomber says Making healthy food
interesting doesn’t have
to contain hundreds of
ingredients; sometimes the
simplest of dishes can be
the healthiest and most
flavour packed. This is an
example of just that!
#FitFoodBMF
035
dinner.
Moroccan Lamb, Prune & Apricot
Tagine With Aubergine & couscous
60 min
Bonnie
Hatcher
BLOG
somethingilike.com
INGREDIENTS
FOR THE LAMB
FOR THE AUBERGINE
FOR THE COUSCOUS
900g lamb, any cut
2 medium-large aubergines,
peeled
2 cups couscous
50ml extra-virgin olive oil, plus
1 can chickpeas
1 cup dates
1 cup dried apricots, halved
TWITTER
@BonnieHatcher
I‘m a London-based
lifestyle blogger with
an interest in food,
travel and sport.
Since returning from
Morocco at the end
of last year I’ve been
desperate to slow-cook
some lamb – Moroccan
style. This recipe takes
just minutes to prepare
(the slow cooker does
all the hard work) and
has always been a hit
for me amongst friends.
036
Serves 4
#FitFoodBMF
1 white onion, chopped
2 carrots, chopped
2 cloves garlic, chopped
1 teaspoon salt
1 heaped tbsp cornflour
(mixed in 1/2 cup water)
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1 tbsp for frying
2 cups hot chicken stock
2 cloves garlic,
chopped finely
3 small garlic cloves,
finely chopped
1 ‘glug’ of olive oil
1 tbsp finely chopped
fresh ginger
1 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp ground cinnamon
4 tbsp runny honey
2 tsp tomato paste
2 tsp smoked paprika
Yoghurt and parsley
or coriander to serve
2 tbsp lemon juice
1 tsp sea salt
300ml hot lamb stock
1 tbsp runny honey
METHOD
1
As all this will take a day of cooking, preparation should ideally begin the night before: chopping all your ingredients, and storing them separately, covered in cling film,
in the fridge.
2
In the morning, put all the lamb recipe ingredients into a slow cooker, turn it to a low heat, pop on the lid and leave for around nine hours throughout the day.
Ben Coomber says -
Using a diverse mix of
ingredients, this dish is
essential to anyone that
is active as it is packed
full of micronutrients,
antioxidants and protein.
Also, a great one to
batch-produce for later!
3
4
In the evening, cut up your aubergines by halving them through the middle and slice each into 8 chunks. Add them to a well-oiled
roasting tin and bake in the oven
at 180°C for 45 minutes.
Pop all the remaining aubergine recipe ingredients in a pan over a medium heat and fry off ready for
the aubergines when they have finished roasting.
5
To cook the couscous, place it in a
large bowl and pour in the hot
stock. Cover with a tea cloth and leave for 5 minutes, then add the
chopped garlic and remaining ingredients and stir through.
To serve, plate the couscous and top
with the meat straight from the slow cooker and a sprinkle of chopped
parsley or coriander. Add the aubergine and a bowl of yoghurt and you’re ready to go.
6
#FitFoodBMF
037
dinner.
Mixed Bean Chilli With
Baked Sweet Potato
60 min
Ruth
Fishwick
BLOG
ruthfishwick1.wordpress.
com
@Ruth_Fishwick88
I’m all about healthy
meals that are packed
with flavour and don’t
require hours spent slaving
away in the kitchen – and
my mixed bean chilli
topped sweet potato
recipe is exactly that!
This recipe combines a
handful of store cupboard
essentials with fresh
veggies and salad thrown
in for good measure to
create a tasty evening
meal for two.
038
Serves 4
#FitFoodBMF
METHOD
INGREDIENTS
400g extra lean beef mince
(or turkey)
1 red pepper
2 garlic cloves
1 red onion
TWITTER
1 packet of passata
1 can mixed beans
1 can sweetcorn
Chilli powder
2 handfuls of baby
salad leaves
1/4 block of feta cheese
Handful of cherry tomatoes
1/4 cucumber, sliced
1 avocado, sliced
2 sweet potatoes
1 tbsp frying oil
(e.g.sunflower, coconut)
Salt and pepper to season
1
2
3
4
5
6
7
Heat a large frying pan and gently brown the onions and garlic in the oil (such as avocado, coconut or sunflower).
Chop your veggies and dice the red onion, garlic cloves and red pepper.
Add the mince to the pan and cook on a low heat
until brown.
While your meat is simmering, slice the sweet potatoes in half and pop in the microwave for 7 minutes to soften, or heat them in the oven if you love your potatoes crispy.
Add the red peppers and passata to the frying pan. Don't be afraid to add more oil if necessary.
Add the beans and sweetcorn to the pan and chilli powder to taste.
Plate the potatoes, top with your chilli mix and add your salad, feta cheese and avocado on the side. Serve and enjoy!
Ben Coomber says This meal is bursting
with nutrients, protein
and carbs, and, best
of all, is very filling!
The protein and fibre
content will keep
hunger pangs at
bay, so no need
for snacking!
#FitFoodBMF
039
dinner.
Slow-Cooked Paprika Lamb Stew
With Pomegranate Quinoa
60 min
Katie
Franklin
BLOG
frankiesweekend.com
TWITTER
@Katie__Franklin
Part of my personal
exercise regime sees me
training outside three times
a week. When it gets to
the winter, I look forward
to warm, comforting food
when I get home. This
dish is perfect for those
days. It’s also nutritionally
sound: a perfect blend
of proteins, complex
carbohydrates and fats, as
well as vitamins from
the vegetables
Serves 4
INGREDIENTS
400g lamb shoulder
1 can chickpeas,
drained and rinsed
1 1/2 can chopped tomatoes
2 celery sticks, chopped
4 carrots, chopped
1 sprig fresh rosemary
(or 1 tsp dried)
2 tbsp hot paprika
1 tbsp cumin
3 garlic gloves, chopped
1 onion, diced
Salt and pepper to season
100g quinoa
Seeds from one large
pomegranate
100g Greek yoghurt
4 handfuls of spinach
METHOD
1
If using a large pan, put on a low heat and keep an eye on it, as it needs to
simmers for around 8 hours. If using a slow cooker, you can leave it and crack
on with your day.
2
3
4
5
6
7
8
Dice the lamb, removing most of the excess fat, and place it in the slow cooker with the carrots and celery too.
#FitFoodBMF
Place your chopped tomatoes and chickpeas in the slow cooker, followed by the onion and garlic.
040
Add in the rosemary, cumin, paprika and salt and pepper, and mix to ensure the sauce coats everything.
Pop the lid on and cook on low for around 8 hours.
Once you’re 20 minutes off eating, place your quinoa in a pan with twice its volume of boiling water
and a pinch of salt, and cook until the water has absorbed.
Rinse in a sieve with hot water.
Whilst the quinoa is cooking, chop your pomegranate in
half and scoop out the seeds and mix into your quinoa.
Serve with 25g Greek yoghurt per person on the side,
and a generous handful of spinach.
Ben Coomber says From a recovery point
of view this meal ticks
all the boxes, as it is
packed full of protein,
carbs and flavour. Not
only that, but you can
also batch-produce
and save for later.
Win-win!
#FitFoodBMF
041
dinner.
Protein BBQ PIZZA
25 min
Stephen
Box
BLOG
INGREDIENTS
FOR THE BASE
160g oats
bodytypenutrition.co.uk
160g quinoa flour
40g rice protein
TWITTER
@stephenbox
I’m an international fitness
model, competitive
bodybuilder and nutrition
coach. I am also a
competition prep coach
and physique consultant,
helping people achieve
their goals, change their
body composition in a
healthy, scientific and
realistic time frame.
400g egg whites
5g stevia
Dash of water
FOR THE SAUCE
120g tomato puree
126g Stubbs BBQ sauce
5g stevia
FOR THE TOPPING
8 bacon medallions
120g red onion
150g chicken breast
50g rocket
120g cheddar
042
Serves 4
#FitFoodBMF
METHOD
1
2
3
4
5
6
To make the sauce, blend all of the sauce ingredients together and spread evenly over each base.
To make the four bases divide the mix into 4 and blend
separately, this way you get 4 evenly sized protein bases.
Cook toppings separately while making the bases and sauce. This saves cooking time and ensures you don’t over cook the base and cheese.
Add the chopped toppings to the pizzas, making sure you
evenly distribute over all 4, then add the cheese.
Place in the over at 180°C for 8-12 minutes.
Just enough for the cheese to melt and brown.
Then simply slice, serve and enjoy!
Ben Coomber says This meal is bursting
with nutrients, protein
and carbs, and, best
of all, is very filling!
The protein and fibre
content will keep
hunger pangs at
bay, so no need
for snacking!
#FitFoodBMF
043
dinner.
Chorizo and Feta Baked Eggs
30 min
Tess Agnew
BLOG
thefitbits.com
INGREDIENTS
2 eggs
Generous handful of spinach
2 mushrooms
TWITTER
40g (2cm) chunk of feta
@FitBits
30g (3cm) chunk of chorizo
I’m Tess, a pint-sized
fitness blogger obsessed
with all things active. I
believe the key to staying
fit and healthy is finding
something you love.
My blog, thefitbits.com, is
a warts-and-all account
of my fitness adventures as
the Sussex ambassador for
the Sport England ‘This Girl
Can’ campaign, and the
healthy and wholesome
grub I eat to fuel those
antics. I chose this recipe
because it’s a delicious
but nutritious start to the
day if you’ve got a bit of
time, and it also makes a
great quick and healthy
dinner if you’re in a rush.
044
Serves 1
#FitFoodBMF
1 spring onion
Splash of passata
Black pepper to season
METHOD
1
2
3
4
5
6
7
Place half of the spinach in the bottom of a small
ovenproof dish and layer the mushrooms along with half of
the chorizo and spring onions on top.
Pre-heat your oven to 200°C and chop the mushrooms,
feta, chorizo and spring onion.
Cover with your preferred amount of passata – the more
you use the runnier the dish will be.
Make two dips in the ingredients in the dish and crack your
eggs into them.
Add the remaining chorizo, spring onion and season with
black pepper and put the rest of the spinach on top.
Chuck it in the oven for 10–15 minutes, or until the egg
whites are cooked. If you like your yolks runny, check after
10 minutes.
Then just plate up and enjoy!
Ben Coomber says -
Full of nutrients
and protein, this is
a perfect meal postexercise. This recipe is
straightforward and
also is easy to adjust
if you are cooking for
more than just yourself.
#FitFoodBMF
045
Snacks
snacks.
Gluten-Free Crumble Dessert
40 min
Katie
Bucknell
BLOG
katiebucknell.com
FOR THE TOPPING
100g gluten-free plain flour
100g gluten-free oats
125g butter
@OhKKatie
75g soft light brown caster
I was diagnosed a coeliac
six years ago, meaning
I have no choice but to
eat entirely gluten free.
Since then, my passion
for baking and cooking
has grown. One of my
favourite desserts is a
crumble. Warming, easy to
make and so delicious, this
recipe goes down a treat
with family and friends.
#FitFoodBMF
METHOD
INGREDIENTS
50g ground almonds
TWITTER
048
Serves 6
sugar
FOR THE FILLING
1 punnet blackberries
6 cooking apples (approx.)
5 tbsp water
2 pieces stem ginger in syrup
1
2
3
4
5
Preheat the oven to 180°C (fan 160°C). Peel and chop the apples before placing them evenly across the base of a high-sided ovenproof dish, alongside the blackberries.
Chop the stem ginger and place in the base with the fruit, before adding the water over the top. I like to add a little syrup from the ginger over the fruit too for additional flavour.
Mix the flour, oats, almonds and sugar in a separate bowl. Cut the butter into small chunks and add it into the mix, using your fingertips to form a breadcrumb-like mixture.
Distribute the topping over the fruit. Do not pack it down tight, just let it sit over the top as this will form a better crumb. Bake in the oven for around an hour.
Serve and enjoy.
Ben Coomber says -
This gluten-free recipe has many
nutritional qualities as it is
comprised of single-ingredient foods.
Fruit is antioxidant rich, oats are
packed with fibre, and almonds are
rich in healthy fats.
#FitFoodBMF
049
snacks.
Mexican Bean Salsa
Lettuce Snack Wraps
60 min
Laura
Chambers
BLOG
lovedbylaura.com
Serves 8
INGREDIENTS
FOR THE BEAN SALSA
1 can chopped tomatoes
1 can red kidney beans
1/4 red onion
TWITTER
@lovedbylaurac
When not in the kitchen
trying out new recipes
I’ll likely be somewhere
on a train between
Peterborough, Cambridge
and London – or taking
pictures of food!
Kidney beans give this
snack a filling protein
punch whilst the zesty lime
and Mexican spices make
this interesting. Lettuce
is used instead of tortilla
wraps to keep things light
but be warned: these are
messy to eat so keep some
napkins handy.
1 yellow pepper
1 lime
3 tsp olive oil
Salt and pepper
1 lettuce
1 tsp Mexican spice mix
(see below or use a
packet fajita mix)
FOR THE MEXICAN SPICE MIX
2 tsp paprika
1 1/2 tsp cumin
1 tsp chilli powder
1 tsp onion powder
1 tsp garlic powder
1/2 tsp chilli flakes
1/2 tsp dried oregano
1/2 tsp salt
1/2 tsp pepper
Pinch cinnamon
050
Pinch ground cloves
#FitFoodBMF
METHOD
1
2
3
4
5
6
7
8
9
Heat 1 tsp olive oil in a saucepan on medium heat,
then add 3/4 of the peppers and cook for 4 minutes.
Add the tinned tomatoes, 1 tsp of the Mexican spice mix and a pinch of salt and pepper, then stir in 1/2 tsp sugar to bring out the natural sweetness of the tomatoes.
Leave the mixture to cook for a few minutes whilst you drain and rinse the kidney beans before adding 3/4 to the tomato sauce.
Cook for 10 minutes until the water has evaporated and a thick chunky salsa is left. Stir in 3/5 of the coriander and remove the salsa from the heat.
In a separate bowl, mix the remaining pepper, kidney beans and red onion. Then cut the lime into four wedges and queeze the juice of one into the mixture, before stirring in 2 tsp olive oil.
Add 1/5 coriander and season with salt and pepper.
Separate your lettuce leaves and carefully spoon in your salsa mix, taking care not to overfill them.
Dice the pepper and red onion and chop the coriander.
Finally, top with a little of the red onion mixture and garnish with remaining coriander.
Ben Coomber says Mexican cooking uses
spicy and sour flavours
to balance what can
often be bland foods,
such as chicken and
beans. This dish, as a
result, is nutritionally
balanced as well as
bursting with flavour.
#FitFoodBMF
051
snacks.
Salted Caramel
Popcorn Bars
60 min
Molly
Buszard
BLOG
mollybhealthy.com
Serves 4
INGREDIENTS
FOR THE BEAN SALSA
1/3 cup coconut sugar
1/3 cup maple syrup/coconut
syrup/honey
TWITTER
@mollybhealthy
I started eating, making
and baking healthy food
when I was diagnosed
with rheumatoid arthritis.
My lifestyle and diet has
helped in healing my
disease, so I wanted to find
a way to help others do
the same. These bars are
dairy and gluten free, and
are a great homemade
treat without having all
the nasty preservatives,
refined sugars and low
quality vegetable oils of
packaged snacks.
3 tbsp coconut oil
2 tbsp peanut butter
(or tahini)
1 tbsp dairy-free milk
4 cups of popcorn
(homemade or low-sugar
store-bought)
Large pinch of salt
FOR THE CHOCOLATE DRIZZLE
(optional)
2 tbsp coconut oil
2 tbsp raw cacao powder
METHOD
1
2
3
4
5
6
7
8
9
#FitFoodBMF
To make the caramel, add the coconut sugar, syrup, salt and coconut oil to a saucepan and stir on a low heat until the mixture starts to bubble.
Take off the heat and add your peanut butter and milk to the mixture and stir together.
Pour your popcorn into the mixture – making sure it’s coated in the caramel sauce.
Line a tray or container with baking paper and pour the popcorn mixture in.
Pack the mixture tightly – it needs to stick together so the bars hold their shape.
Sprinkle with salt and pop into the fridge.
For the optional chocolate drizzle, heat the oil and stir in the cacao powder. When combined, set aside – the longer you leave it, the thicker it will become.
Bring the popcorn bars out of the fridge and drizzle the chocolate over the top and place them back in the fridge so the chocolate can harden.
052
Once your mixture has set, you can then cut into bars or small bites. Enjoy!
Ben Coomber says -
This could be a great alternative
to other carbohydrate-dense foods
you might eat after exercise.
Be sure to add this to something
that is protein rich to nourish
your body and aid recovery.
#FitFoodBMF
053
snacks.
Oat & Seed Pancakes
40 min
Jenny
Tschiesche
BLOG
lunchboxdoctor.com
INGREDIENTS
15g linseeds
40g sunflower seeds
60g oats
Pinch of salt
TWITTER
@LunchboxDoctor
At 14, I was selected to
play hockey for England,
where I recognised the
importance of food for
performance. Much
later, after becoming a
mother to two children,
I also realised it was
relevant to behavior and
concentration at school.
Putting my background
in nutrition to good
use, I began providing
workshops in schools, to
sports teams and future
Olympians through my
work with Sports Aid.
054
Makes 15-18 small pancakes
#FitFoodBMF
2 large eggs
200g milk
1 tsp coconut oil or butter
Frozen berries, yoghurt
and cinnamon to server
METHOD
1
2
3
4
5
Grind the seeds, oats and salt in a grinder or food
processor until it forms a flour.
Add the eggs and milk and blend to a smooth batter.
Heat a teaspoon of butter or coconut oil in a frying pan and add the batter one tablespoon at a time. Depending on the size of your pan you should be able to cook several pancakes at one time.
Once brown at edges and there’s no liquid in the centre, turn and cook the other side.
Serve with the berries, yoghurt and cinnamon.
Ben Coomber says -
This recipe takes away the refined
element of just flour, eggs and milk,
and adds an array of beneficial
food sources, such as linseeds and
sunflower seeds (healthy fats)
and eggs (protein).
#FitFoodBMF
055
snacks.
Lime Skyr With
Blueber ries & Granola
60 min
Jennie
Lindehoff
BLOG
lifestyledbyjennie.co.uk
TWITTER
@lifestyledbyj
I’m originally from Sweden
but I’ve lived in the UK for
six years. I love trying new
dishes and staying healthy
by running regularly.
This recipe includes my
favourite flavours:
there’s the cool Icelandic
yoghurt, Skyr, the sweet
blueberries that mix so well
with the citrus taste of the
lime and the mint leaves.
A snack isn’t a proper
snack without some fibre
and what could be better
than homemade granola?
056
#FitFoodBMF
Serves 4
INGREDIENTS
800g Skyr yoghurt
Zest of 1 lime
400g fresh blueberries
100g oatmeal
4 tbsp honey
2 tsp butter
Pinch of salt
Mint leaves, finely chopped
METHOD
1
2
3
4
To make the granola, mix the oatmeal, 3 tbsp of the honey, the butter and salt together with your fingers. Roast in the oven at 170°C for about 10–12 minutes until it is golden
brown. Leave to cool.
Mix the Skyr with the lime zest and the remaining
tablespoon of honey – you can even add a little lime juice
for extra flavour.
In another bowl, mix the blueberries with the mint.
Layer everything in glass bowls or glasses and enjoy
as a light snack. Or it can work as a dessert or breakfast.
Ben Coomber says The beauty of this
recipe isn’t just in its
fresh and nourishing
flavour, but in the
added protein content
when using Skyr
instead of yogurt.
Perfect to aid
fitness, performance
and recovery.
#FitFoodBMF
057
snacks.
Raw Chocolate
Orange Mousse
60 min
Georgi
Adolpho
BLOG
georgiaadolpho.com
TWITTER
@georgiaadolpho
I’m Georgi, a health
and lifestyle blogger
documenting a realistic
approach to health and
nutrition. My recipes
are based on a CPDaccredited diploma in
personal nutrition and
a wild passion for living
as the healthiest and
happiest version of myself.
There’s nothing I love
more than a chocolate
pudding, but now I’ve
swapped those for
indulgent sugar-free
alternatives.
058
#FitFoodBMF
Serves 4
INGREDIENTS
2 small/medium avocados
2 bananas
50g raw cacao powder
50g coconut oil
4 tbsp fresh orange juice
2 tbsp almond milk
1 tsbp almond butter
1 tsp vanilla extract
Zest of one orange
Pinch of salt
METHOD
1
2
3
4
In a high-speed blender, mix all the ingredients apart from the orange zest until everything reaches a smooth consistency.
Grate the orange zest and fold it through the chocolate mixture with a wooden spoon, keeping some back for decoration.
Spoon the mixture into four ramekins or glass dishes and place in the fridge for an hour to set.
Once firm, sprinkle with the remaining orange zest and
serve immediately.
Ben Coomber says It’s not often we can
outright say a pudding
is healthy, but with
this we truly can.
Avocado and banana
are both bursting
with healthy fats,
vitamins, minerals
and antioxidants.
#FitFoodBMF
059