Recipes

Macro Friendly Recipes to help you toward your health and fitness goals. A mixture of sweet and savoury dishes.  How to make your favourite dishes more macro friendly.

Recipe: egg, courgetti and tomato breakfast salad

Salad for breakfast? Are you serious? Yes I am, and you will love this egg, courgetti and tomato breakfast salad as much as I do once you give it a go!

breakfast salad

I can sometimes get into a bit of a rut with my breakfast; sticking to something for days, weeks, months on end once I find something which I not only like but keeps me full and satisfied! But, when recording full days of eating for my Youtube channel I sometimes need to try and come up with different recipe ideas to share rather than just repeating the same thing over and over!

Recently I had been loving my veggie stuffed egg white calzone, but this morning I decided it was time to come up with something different! I was inspired by all the different things which Clean Eating Alice has been making for breakfast recently. So, I thought I would come up with something new, a breakfast salad!

I don’t own a vegetable spiraliser, and if I don’t buy it ready made I just use a speed peeler to cut a courgette into strands and make courgetti…not quite as aesthetic but still does the job!

breakfast salad

This bowl is full of flavour, from the pesto, sun dried tomato and feta. You could add some chorizo or lean bacon to the mix, which would both go really well in my opinion but unfortunately I didn’t have either in the fridge! The chilli flakes on top add a nice heat to the dish as well. You could poach your egg…however I apparently cannot at 29 years old, but frying and flipping I am okay with!

Recipe

Ingredients:
200g Courgetti
80g Mixed Salad Leaves
20g Feta
10g Sundried Tomatos
50g Plum Tomatos – chopped
10g Reduced Fat Pesto
1 egg
S&P
Chilli Flakes
Non stick cooking spray

breakfast salad

Method:
Put the chopped tomatoes under a grill with some S&P for about 10 minutes – checking that they don’t burn, but just long enough to soften them.

If the sundried tomatos need rehydrating then put them in some boiling water to soak.

Put the courgetti in a pan with the pesto, and stir until almost cooked, sometimes you may need to add a dash of boiling water to stop it from drying out.

Fry or poach your egg.

In a bowl, add your salad, then the courgetti mixture and roasted tomatoes. Then top with sundried tomatoes and the egg. Sprinkle with the feta and some chilli flakes and you are good to go!

breakfast salad

This breakfast salad is absolutely delicious, try something different for breakfast this week. Push the boundaries of what is considered the ‘norm.’ Surely this looks better than white toast and butter?!

Love Abi xxxx

breakfast salad

P.s. if you love the idea of this for breakfast you will love my Brussel sprout and chickpea brunch bowl as well!

 

4 INGREDIENT PROTEIN PANCAKES

I love pancakes, yet I rarely have them for some reason! Probably because I tend to become obsessed and then eat them to the point of getting fed up of them…

snickerdoodle protein pancakes

Protein pancakes…now these sometimes get a bad reputation, especially when it comes to Shrove Tuesday. Why deprive yourself of the real thing? Well what if I told you that this recipe for protein pancakes actually tastes better than the real thing! Fluffy, light, protein packed and SO delicious, you wouldn’t actually believe that they are good for you!

I like to use PEScience protein powder, it is a blend of casein and whey proteins which makes a lighter pancake. You can get it from www.proteinpickandmix.co.uk You tend to find when you just use whey for protein pancakes they can be a little bit drier that’s all. Snickerdoodle is my ultimate favourite flavour from their range.

snickerdoodle protein pancakes

Topped with fruit and zero calorie pancake syrup (okay and a little bit of nutella and low fat whipped cream!) these are what you should be making on the big day!!

You can use any milk you like, I have really been enjoying the almond and coconut milk from Alpro at the moment so used that. I haven’t put an amount as it will vary depending on your protein, so just make sure it mixes to a batter type consistency!

Ingredients
1 scoop protein powder
1 egg
1/2 tsp baking powder
Milk

Mix everything in a bowl. Heat your frying pan and spray with some low calorie cooking spray. Pour in the batter, making whatever size pancake you like.

Wait for them to start bubbling before flipping. They will appear a little gooey in the middle but that is no bad thing!

Serve up with your favourite toppings!

I promise you will love these, they make a delicious year round breakfast too!

What are your favourite pancake toppings?!

Love Abi xxxx

protein pancakes

Calories per serving (without toppings) = 187
Protein = 30g
Carbs = 3g
Fat = 7g

I made this dinner of Cauliflower Rice Kedgeree as one of my ‘meals of the week’ for a youtube vlog, which you can check out if you scroll down to my channel;!

I promised that I would put up a recipe if it turned out okay, and it did!! Made such a nice change to have something different. Full of goodness, nutrients and healthy fats.

Cauliflower Rice Kedgeree

According to Wikipedia, kedgeree can be eaten hot or cold, originated in India and was brought over to Britain by returning colonials and introduced as a breakfast dish!

It is usually made with rice, however we had a leftover half of a cauliflower in the fridge which needed up, therefore I wanted to experiment as to whether it would work this way! By all means substitute with rice if you decide to make it yourself.

I try and have some sort of fish at least once a week for the Omega 3 benefits. We need fat in our diet for brain function, healthy nails and skin and hormonal regulation!

I whipped this up in about 15minutes too from start to finish, so it is brilliant if you are short on time but need something filling and delicious!

Cauliflower Rice Kedgeree

Ingredients
400g Cauliflower
200g Smoked Haddock (I prefer the undid version)
1 egg
50g Leeks
30g Spring Onion
30g Frozen Peas
1 tsp Chopped Garlic
1 tsp Chopped Ginger
Fresh coriander
1/2 tsp Madras Powder
1/2 tsp Curry Powder
1/2 tsp Tumeric
1/2 tsp dried chilli flakes

Cauliflower Rice Kedgeree

Method
Cut the Cauliflower into florets and blitz in a food processor to make ‘rice’. Add this to a large pan with the ginger and garlic.

Boil your egg to desired softness. 7 minutes is about perfect for a soft boiled consistency.

Meanwhile slice the leeks and steam until they are soft, about 4-5 minutes.

Cover the fish with clingfilm on a plate and microwave until cooked, should take about 90seconds. (You could always cook your fish differently but we were short on time!)

Keep stirring your cauliflower, after about 7 minutes add in the spices, spring onion, peas and cooked leeks and stir.

Peel your egg and slice into quarters.

Flake your fish into the pan. Try and keep it in big chunks rather than little flakes for best texture.

Have a taste and season with any salt and pepper if needed.

Add the fresh coriander, stir and then top with your egg.

Finito!

Give this one a try and let me know how you get on. Makes a fab change to your usual dinner!

Love Abi xxxx

Need another way to spice up your boring plain chicken? (Side note: you should never have boring plain chicken anyways, get some herbs and spices into your life!) However, if that is not floating your boat, or you just fancy something different for a change like we did this weekend (or you are craving a certain Maccy Ds) then this is the recipe for you!

In my head this would work, but I even surprised myself at how good it was!

Secret Ingredient = Cornflakes.

healthy homemade chicken nuggets

It took less than 5 minutes to prepare and about 20 minutes to cook. The same amount of time that it would take you togged ready and drive to the Golden Arches.

Serves 2

Ingredients:
200g Chicken Breast
25g Cornflakes
1 egg
Salt and Pepper
BBQ seasoning
Frylight

30g Gorgonzola
50g Fromage Frais
Lemon Juice
Salt and Pepper

Method:
Pre Heat a fan oven to 200 degrees. Put some foil onto a baking tray and spray with frylight.

 

Slice your chicken up into bite sized pieces.

Crack the egg and whisk in a dish. Bash Up your cornflakes and add to a separate dish with salt and pepper and BBQ seasoning.

Dip the chicken into the egg and then coat with the cornflake crumb before putting onto baking tray.

healthy homemade chicken nuggets

Pop into the oven for about 16 minutes, turning half way through to ensure even crispiness!

Whilst chicken is cooking you can make up the easiest dip ever. Microwave the cheese for about 10-15secs, (don’t overheat!!!) until melty and gooey, add the forage frais, a squeeze of lemon juice and season to taste. Simples.

Such a simple and easy recipe, you could change the seasonings in the crumb as well if you like.

healthy homemade chicken nuggets

Nutritional Info for full recipe:
Chicken Nuggets:
Calories = 320
49g Protein; 21g Carbs; 3g Fat

Buffalo Dipping Sauce:
Calories = 133
9g Protein; 2g Carbs; 9g Fat

healthy homemade chicken nuggets

Try them out, I bet even your kids will love them!!

Love Abi xxxx

January Blog a Day 26/31

I had tried to make a low carb lasagna in the past using sheets of courgette, however if I am honest it just turned into a little bit of a gloopy mixture rather than having the lovely distinct layers like a Lasagna should. When I saw that Sainsbury’s had upped their creative vegetable game and brought out these butternut squash sheets, I knew I had to give it another go.

Roasted Vegetable and Butternut Squash Lasagna

The butternut squash is more of a robust vegetable and will therefore hold its shape when made up with the different layers. You could of course slice your own, but I went for the cheat version and the packet was £1.50.

Butternut Squash Sheets Sainsbury's

We made a roasted vegetable and gorgonzola version last Saturday afternoon. I was a bit apprehensive as to whether it would work and whether the flavours would meld together like I imagined they should in my head. It smelt delicious as it was cooking, and my fears were completely unfounded once I dished it up! It tasted as good as it smelt.

This comfortably made two portions and both myself and my sister have big appetites! The calories are really low, and mainly come from the different types of cheese which we added. The protein comes from Quark which is a high protein, low fat dairy product which you can use as an alternative to soft cheese, creme fraiche or mascarpone in a lot of recipes. It is now available from most supermarkets.

Roasted Vegetable and Butternut Squash Lasagna

We did add gorgonzola to ours for extra flavour, but you could leave it out. The trouble with solely using low fat cheese is its inability to melt and go that nice gooey consistency, this is why we added some parmesan on top as well. But once again you could use whatever you have in the fridge but just adjust the calories accordingly.

You could make so many different variations of this dish, but here is a run through of how I made mine, the ingredients and a calorie breakdown!

Happy Cooking!

Ingredients:
150g Butternut Squash Sheets
100g Passata
50g Pepper
50g Cherry Tomatoes
50g Mushrooms
100g Courgette
50g Red Onion
Low calorie cooking spray
Ready Chopped Garlic
Basil
Seasoning
125g Quark
30g Gorgonzola
200g Spinach
20g Low Fat Cheese
10g Parmesan

Method:
Pre heat your oven to 200 degrees (fan). Chop your vegetables up into small pieces and put into a roasting dish with half a teaspoon of ready chopped garlic and a few sprays cooking spray. You can season with just salt and pepper, or we added in some ready mixed season-all from Schwartz. Pop in the oven and roast until soft and tender which should be about 20-30minutes but keep an eye on it.

Roasted Vegetable and Butternut Squash Lasagna

Add the passata to the vegetables once cooked and mix well. Have a taste and adjust seasonings if you need to.

Steam your spinach in a pan until it has wilted down.

In an ovenproof dish, it is time to start layering! This is how we did it:

Vegetable Mixture
Butternut Squash Sheet
Quark
Gorgonzola
Spinach
Butternut Squash
Vegetable Mixture
Spinach
Butternut Squash
Quark
Gorgonzola
Mixed Cheese

Then dish goes into the oven for 40-45 minutes. I would recommend keeping an eye on it, as you my need to cover with foil to stop the cheese from completely browning and turning hard!

This dish will also keep in the fridge and probably taste just as good and if not better warmed up the next day!

Roasted Vegetable and Butternut Squash Lasagna

High Protein, Low Carb, Low Calorie, Delicious, Healthy Dinner.

Love Abi xxxx

Cals: 450 cals
Fat: 17g
Carbs: 32g
Protein: 36g

January Blog a Day 19/31