Cuisine: Gluten Free

High Protein Mexican Fried Rice

What has come over me, another veggie recipe! This one, although it is designed to be a side dish, could quite easily act as the main event, especially if you are a vegetarian as it’s surprisingly high in protein. How? Well that’s all down to Blend Bros very tasty high protein savoury blend. It’s full of flavour, but is also enriched with pea protein, thus boosting the overall protein content. As always with my recipes, its incredibly easy to make and you can even use up some left over rice, or cook some in advance so you can whip up this dish even quicker at meal times! Give it a try and let me know what you think.

Honey & Wild Berry Post Workout Recovery Smoothie

So why the name? In this recipe I will not only show you how to make a delicious post workout smoothie, I’ll also explain how it could help you recover better. Now please note I’m no expert, but I do have many years experience in the sports nutrition industry and an equal number of years suffering the pain of DOMS (that’s delayed onset muscle soreness for those who are not familiar with the term!) so I have tried various methods to aid with my recovery.

When we exercise we are putting our bodies under stress. Not only do our muscles rip and tear during the process, dangerous free radicals are released within our bodies. Exercise is a very powerful tool to strengthen our bodies, but we need to give it the correct support to repair and recover in order to gain muscle strength.

To keep it simple, after we workout our muscles require amino acids (protein) to aid with tissue (muscle) damage, and we need to refill the glycogen (carb stores) we’ve lost through exercising. (Please note there is FAR more to it than this and plenty of variables, but in the interest of keeping things simple this is as far as I will go).

Que the protein shake! In this recipe I have chosen to use a fast-acting whey protein as this smoothie is designed to be consumed post workout – my favourite is Smart Protein’s Elite Whey Isolate in vanilla.

As for the carb source I have chosen honey, a simple carb which will be digested quickly. But not just any old honey, I’ve used Steens Raw 15+ Manuka honey.
Not only extremely delicious, Steen’s honey is different to others as its cold pressed. This means the natural amino acids & enzymes found in the honey are not damaged by heating it. It also leaves the phenolic compounds in the honey, which have an antioxidant effect – another great benefit to the recovery process!

Speaking of antioxidants, this brings me onto my choice of the mixed berries for the recipe; namely blueberries, blackberries and cherries. These berries are high in antioxidants which are thought to help to fight the harmful effects of free radicals which have been linked to cancers and other health problems.

So less of the science lesson and more of how to make this tasty and recovery boosting smoothie!

Low Carb Coconut Flour Crusted Chicken

This recipe was created on one of my low carb days when I was having a craving for chicken nuggets. I do have a healthy chicken nugget recipe (you can find it here) but this uses oats, so I needed to find a lower carb alternative. That’s when I remembered Sukrin’s fantastic Coconut Flour. It does have a subtle coconut flavour, but this isn’t overwhelming so I thought I would give it a try, and I’m glad I did as it was so delicious!

It’s quick and easy to make, as with all my recipes – so give it a try!

Low Carb, Gluten Free Flaxseed Crackers

Smoked Chicken, Chick Pea & Avocado Salad With Zesty Lemon Dressing

This is a quick, simple and clean tasting salad that you can knock up in a matter of minutes. I highly recommend the smoked chicken breast from Muscle Food. You can use plain cooked chicken but the smokey flavour really gives this salad a lift.

High Protein Chunky Vegetable Soup

That’s right, vegetable soup that’s high in protein. Not something you often hear in the same sentence is it? Now let me just start by saying I’m personally not a vegetarian, in fact far from it. I’d probably prefer to lose a limb than give up meat. But that doesn’t mean I don’t like to mix up my meals and hit my protein quota from different sources . I was also conscience that many of my savoury recipes are unsuitable for veggies, so this one is for you my friends!

Thank’s to Mumma Chef I had a tonne of home grown veggies that quite honestly I had no idea what to do with and were slightly past their best. It was also a very chilly Autumn day and I was really craving something warming like soup. So I rolled up my sleeves, dug out my tin of Blend Brothers high protein sauce, and got cracking creating this delicious High Protein Chunky Vegetable Soup!

Healthy Mexican Chilli Nachos

I’m a HUGE fan of Mexican Food. Burritos, Fajitas, Enchiladas you name it, I’ve devoured it. However, Mexican food despite being utterly delicious, isn’t renowned for being the healthiest of cuisines. One of arguably the the most tasty, but most unhealthy of the lot is chilli cheese nachos. With an average portion containing more than 1,000 calories and over 100g of fat, its usually something saved until a cheat meal. Until now! With a few clever swops and the help of Blend Brothers Mexican Savoury Blend I have created the same mouthwatering flavour, but for nearly half the calories, a smidgen of the fat content and MORE protein!

Here’s what you will need, and how to make them…

High Protein, Low Carb Triple Chocolate & Peanut Butter Fudge

Who doesn’t love fudge?! Rich, sweet and melt in the mouth. The ultimate indulgence which is usually rammed with refined sugar, cream and butter. And that’s before any flavourings or additional goodies are added!

But not one to miss out, I thought I would try and recreate this tasty treat but in a healthier, protein packed way. This recipe contains just 3 simple ingredients and the flavours can be changed to your taste.

Perfectly Cooked Salmon With Chia Seed Dressing

I adore salmon in any form. Cold smoked, hot smoked, pan fried, steamed… you get the point. But my absolute favourite way to eat it is baked and topped with chia seed dressing.

One of the reasons for this is obviously the incredible flavour, but also that it’s ready in less than 30 mins. That includes the preparation and cooking of both the salmon and dressing.

It can be hard to get the timing right with salmon fillets, if you under cook it then it can be slimy, and over cooked its nasty and dry. Hopefully following these simple steps you will have perfectly cooked salmon covered with a delicious and healthy dressing.