Roasted Chickpea Wrap Recipe

These wraps are really easy to make from scratch – yes even the tortillas!

You can make the tortillas in batches and freeze them to use at a later date. With just four ingredients, these are so much nicer than any processed shop bought pre-packaged wraps.

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Ingredients for the wrap

  • 200 grams Fine Plain Wholemeal Flour plus extra for dusting
  • 1/4 teaspoon Fine Sea Salt
  • 2 Tablespoons avocado or coconut oil
  • 100 ml Warm Water

Instructions

  1. Place the flour and salt into a bowl and stir to combine.
  2. Add the oil to the bowl and stir into the flour mixture.
  3. Slowly add the warm water, stirring inbetween each addition until you have one combined sticky ball of dough.
  4. Dust your work surface with flour and turn the dough out onto it.
  5. Sprinkle the top of the dough with flour and knead for just a few seconds until the dough is only just no longer sticky. – You want the dough to be nice and soft.
  6. Place the dough into a lightly oiled bowl and cover.
  7. Set aside for 20 minutes.
  8. After 20 minutes divide the dough into 6 equal balls.
  9. Using a rolling pin, roll out each ball of dough as thin as you can. Then using your fingers, stretch out the sides of the dough like you would a pizza dough until the wrap is almost transparent.
  10. Once the dough is rolled out nice and thin, heat up a large flat non stick frying pan over a medium heat.
  11. Once hot, carefully transfer the delicate wraps onto the pan, one at a time.
  12. Cook each wrap for approximately 30-40 seconds on each side. You will be able to see when they are cooked.
  13. Serve with your favouite filling, or fill and use for lunches. Alternatively you can freeze them in batches to use at a later date.

Ingredients for the roasted chickpea filling

    • 2 x 400g cans chickpeas
    • 2 tsp avocado oil
    • 2 tsp ground cumin
    • 2 tsp smoked paprika
    • 2 avocados, stoned, peeled and chopped
    • juice 1 lime
    • small pack coriander, chopped
    • 1 small iceberg lettuce, shredded
    • 150g pot natural organic yogurt
    • 480g jar roasted red peppers, chopped
  1. Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.
  2. Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Prepare the tortillas as per the recipe above, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.

Top 10 Workout Motivation Tips

It’s hard keeping your motivation at 100% all the time. We all go through spells where life gets in the way and we need a little helping hand to get their and get to our goals. So here are my 10 top tips to improve your motivation when it comes to working out. Whether you’re a beginner or someone who has been exercising for years, these tips will help you get inspired and motivated.

Monday-Motivation-Start-Making-Healthy-Choices

My 10 Top Tips for Workout Motivation

1. Goals – are they realistic and in set time frames?

If you’ve trained with me you’ll know that we set short, mid and long term goals. We also make sure they’re realistic and we set a time frame against them too. I get my clients to write them down and leave them somewhere that you see them every single day. Remember Rome wasn’t built in a day – fitness and weight loss takes time and effort.  Mini fortnightly goals are good if you have a long journey ahead of you.

2. Before and after photos – do you take them?

Trust me, you will REALLY regret it if you don’t take photos along the way on your journey. You shouldn’t always rely on the scale for a gague of how well you’ve done in your transformation. Take a photo of yourself and do your measurements.  Repeat this every month and watch your progress. You will love it the further along in your journey you get.
3. Is your kitchen helping or hindering?

Get organised in your kitchen – empty your cupboards of “junk”. Then write a weekly menu plan full of lovely healthy home-cooked meals. And STICK TO IT!

4. Plan ahead and prepare to succeed!

Do your shopping from your shopping menu for the whole week. Home delivery can save time and temptation too.

5. Move your bottom!

You need to get active. Choose an activity that you ENJOY and that will work for you – deciding to start running when you are 4 stone overweight, for example, will NOT be fun or practical and you will quickly find excuses not to continue!! I am an advocate of working smart when it comes to exercises. The clients who follow my B-Fit B-Fabulous 21 Day Weight Loss Plan know that this plan comes with home exercise videos. They’re really quick and easy but they save time because I work smart and use your whole body with each exercise.

6. Get by with a little help from your friends…

If you are a sociable type, join up with friends to exercise. Make a pact to help each other.

You could also think about joining one of my Group Personal Training Courses and learning all about my style of exercises I like to do with clients and train with likeminded ladies.

7. Get support.

This is so important and is a vital step in any lifestyle change. All my Personal Training clients benefit from this one as hey have me at their side, guiding them every step of the way! You can also be accountable by telling people what you plan to do and ask them to help you to stick to it. A good friend would love to see you happy.

8. Keep the negativity at bay

Avoid discussing your goals with people who are not positive. “Well intentioned terrorists” will say things like “I think you’re mad doing that”. Or “You don’t need to do that”.  Even if you don’t believe them, these negatives have a subconscious effect.

9. Know your craving avoidance tactics…

Remember, cravings only last for 20 minutes. Have craving avoidance tactics … clean your teeth, climb the stairs 10 times, have a bath etc.You can override them!

10. Reward and reap the benefits

Make sure that you REWARD yourself for your efforts. Every time you hit a mini goal, you MUST treat yourself. Non edibles, of course!!  I like to book in for a massage, facial or encourage my clients to treat themselves to a new item of clothing that shows off their success!

BERRY BREAKFAST SMOOTHIE

recipe-image-legacy-id--1201467_11As you know, I like to eat the fruits and vegetables that are in season as it also means you’re more likely to pick up organic and local produce if it’s the right time of year.

As it is berry season, and as one of the most common questions I’m asked when it comes to nutrition is “what can I have for breakfast?” I thought I’d share with you this delicious and ridiculously easy smoothie recipe.

Perfect for people on the go, perfect for both breakfast or a little night time sweet treat.

Ingredients:

  • 1 small ripe banana
  • about 140g blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve
  • apple juice or mineral water, optional
  • runny honey, to serve

Method:

Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.

BEST GUILT FREE NIGHT TIME SNACKS

late-night-snackingWe’re all guilty of it. You’ve eaten dinner, the pots are in the dishwasher, the kids are in bed and you get that feeling of just needing something extra to enjoy in front of the TV.

Instead of raiding the biscuit tin or nipping to the shop for that bottle of wine, crisps and chocolate, there’s ten amazing little night time snacks I want to tell you about that will actually HELP your weight loss.

So what should you be snacking on, without feeling guilty?

1) 2 cups of organic air-popped popcorn, sprinkled with cinnamon

2) Celery, cucumber and carrot sticks with hummus

3) Green olives and artichoke hearts in olive oil

4) A handful of almonds, brazil nuts, hazel nuts , seeds and goji berries and a couple of figs

5) ½ cup cooked oatmeal/ organic porridge oats made with ½ scoop Nature’s Sunshine PEA Protein plus , almond milk , berries  and cinnamon

6) Big desert spoon of CO Yo coconut yogurt  mixed with ¼ cup pineapple, cocoa nibs and cinnamon

7) Cup of cocoa – made with almond milk, organic raw cocao powder or ground cocao nibs and a bit of honey / teaspoon

8) Simple smoothie: Blend 1  cup plain kefir or coconut milk with ½ cup  with any veg- eg cucumber, kale, carrots and  fruit  eg kiwi, watermelon and 1 scoop of pea protein plus

9) 2 organic  Brown rice cakes(KALLO) topped with  buffalo mozzarella , sliced tomatoes and olive oil

10) 1 slice  organic rye toast spread with 1 Tbsp almond nut butter

 

TAMARIND TUNA WITH ZINGY MELON SALSA

Searing tuna steaks gives them a fantastic flavour and adding tamarind makes it extra special. Serve with a melon salad and zingy dressing for a wonderfully vibrant meal.

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Ingredients

For the salad, buy organic where possible
  • ¼ watermelon, peeled and sliced
  • ½ cantaloupe melon, peeled and sliced
  • 150g/5½oz edamame beans, podded
  • 75g/2½oz sugar-snap peas, thinly sliced
  • 75g/2½oz mangetout, thinly sliced
For the tuna steak
  • tuna steak (weighing approximately 500g/1lb 2oz), cut into 4 pieces
  • 2 tbsp tamarind paste
  • 1 tbsp rapeseed oil
For the dressing
  • 1 red chilli, finely chopped
  • 2 garlic cloves, crushed
  • 2cm/¾in piece root ginger, peeled and roughly chopped
  • 1 tbsp honey
  • 6 tbsp soy sauce
  • 4 tbsp fish sauce
  • 2 tbsp finely chopped fresh mint leaves
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 limes, juice only
To garnish
  • ½ pomegranate, seeds removed

Preparation method

  1. For the salad, make sure your melon has been chilled overnight and slice. Put in the freezer for an hour.
  2. For the tuna steak, brush the tuna with tamarind paste and leave to marinate for at least 1 hour.
  3. Meanwhile, for the salad, heat a large frying pan and add the chilled melon, cook on each side for 1-2 minutes. Cut into 2-3cm/¾-1¼in pieces and place in a large bowl with the beans, sugar-snap peas, and mangetout. Set aside.
  4. Heat a large griddle pan and lightly brush the tuna with the oil. Cook on the griddle for 6-8 minutes, depending on the size of the steaks and how you like your tuna cooked. Leave to rest, then thinly slice.
  5. For the dressing, put all the ingredients in a pestle and mortar and mix until smooth.
  6. To serve, toss the salad in the dressing. Put the salad on serving plates with the tuna alongside. Garnish with pomegranate seeds.

TOP HYDRATING FOODS

It’s summer, it’s warm, it’s humid and we need to make sure that we stay hydrated, especially when exercising.

I recommend three litres of clean, fresh, ideally filtered water per day but how else can you stay hydrated? Roughly 20% of our water intake per day should come from foods, especially fruits and vegetables.

On a hot summer day, boost your hydration with these top 10 hydrating foods:

1. Green Peppers

green-pepperWith a whopping 93.9% water content, green peppers possess a slightly higher water count than their red and yellow cousins.  Bursting full of antioxidants, peppers are best eaten raw. I love to cut them up and snack on the go or try dipping into homemade dips. Check out my dip recipes here.

2. Tomato

product_image-cherry_tomatoesWhen you’re on holiday, somewhere warm and sunny, which is that one item of food that just tastes divine? The tomato of course! (And they always taste better in the sun don’t they?). I particularly love cherry or plum tomatoes as a quick snack but they’re easy to add to your meals or salads, whether raw or cooked. Tomatoes are full of lycopene and plenty of vitamins and minerals.

3. Cucumber

wpid-cucumberAt 95% water content, the cucumber wins the competition for highest water content of any solid food! Cucumber contains both fibre and vitamin C and I recommend in a crunchy salad, again with dips or how about a refreshing juice with a squeeze of lime?

4. Watermelon

Watermelon WIDEA definite delicious treat in the warmer months, get your mouth round a wedge of watermelon for both an instant water and sweet hit. Serve as cold as possible for a cool Vitamin C hit.

5. Grapefruit

grapefruitOooh when was the last time you had a grapefruit? Can’t you just taste that juicy citrusy zesty flavour if you think about it? Grapefruits help shrink your waist, reduce bloating, lower cholesterol, stables blood sugar and help lower your cravings. What are you waiting for? Go grab one NOW!

6. Strawberries

strawberry-1024x768Delicious at the moment and delightfully in season, the ripe red fruit is a treat whatever the weather. Strawberries give you the most vitamin C of all fruits and are packed with anti ageing antioxidants. I love to add mine to salads with a bit of balsamic vinegar. A true delight in summer!

7. Papaya

dreamstime_xl_29455431Have you ever tried papaya with a squeeze of fresh lime juice? A must! Packed with fibre and the digestive enzyme papain, the humble papaya will help improve digestive health along with giving you a hydrating boost.

8. Radishes

radishesI know this might come as a surprise but radishes do really pack a punch in the hydration stakes. These veggies are over 95% water and include loads of antioxidants alongside catechin which is also found in green tea. Radishes add spice and colour to any raw salad bowl.

9. Cantaloupe

cantaloupe-heroAbout a quarter of a cantaloupe melon provides you with 100% of your vitamin A and C intake for the day! Serve alone with fresh mint or how about freezing it and blending with frozen banana to make your own dairy free, vegan and delicious ice cream?

10. Butternut squash

butternut-squashAt 88% water this sweet and nutty vegetable provides yo with over 400% of your daily requirement for Vitamin A. Also containing potassium and manganese. I particularly like butternut quash in an omelette. It really works! Check out the recipe here.