Category Archives: Recipes

11 FOODS THAT STOP HUNGER

When was the last time you felt hungry? Not just peckish but cookie monster ravenous? If you’ve been trying to lose weight, you’ll know that feeling all too well. A little hunger is normal, but constant excessive hunger will make you grumpy and prone to unhealthy cravings. The following options will definitely help you resist temptation!

  1. WATER

Strictly not food but I have to mention water as it’s cheap, simple and a very effective way to nip hunger pangs in the bud. Often hunger is mistaken and can actually be an indicator your dehydrated. If you drink more water, you’re less likely to drink other calorie-laden drinks such as sodas. Also drinking water before a meal blunts your appetite. Therefore, you’ll eat less and find it easier to lose those extra pounds. So the moral of the story is drink more pure filtered water.

  1. GREEN VEGGIES

Green veggies, as well as other non-starchy vegetables such as carrots, are unmatched for their low calorie yet high satiety ratio not to mention high in nutrients. Foods that contain high levels of water, dietary fibre, and protein tend to be the most filling. Some of my personal favourites are broccoli, spinach, and kale.

  1. OATS

Versatile, super filling and cheap, oats are ideal for stopping hunger in it’s tracks. High in fibre and highly absorbent. When mixed with water or milk, the oats expand in your stomach and digest slowly. So start your day with oats and ideally combine it with protein/good fats to make it even more filling and a complete meal.

  1. GREEK YOGHURT

Protein’s ability to stave off hunger is well documented and Greek yogurt is super high in it. Also, it tastes great and is low in sugar.

  1. PISTACHIOS

I love my pistachios. Nuts are dense in calories from healthy fats, but pistachios are much lower in fat than other nuts yet still dense and very filling. Make sure to watch your portion size, a handful is all you need.

  1. HUMMUS

Another food high in protein is hummus plus it’s rich in fibre, vitamin C, and good fats. These fats, alongside the carbs/protein in hummus, will keep you nice and full.

  1. SOUP

Soups are great for giving you that feeling of fullness without piling on the weight. To maximise satiety choose a broth-based soup that’s packed full of lean protein and fibre rich veggies. Also, make sure you check out these nutrient-dense soup recipes I shared a while ago!

WHITE BEAN & WINTER SQUASH SOUP WITH KALE

COCONUT LENTIL SOUP

MINESTRONE SOUP

  1. WHEY PROTEIN

There are two key reasons why a quality whey protein is perfect for anyone following a weight loss diet. Firstly, it’s low in calories yet high in nutrients (as long as it’s a good brand) with an average scoop mixed with water being circa 120-150 kcals. Secondly, drinking a whey protein is one of the fastest and most effective ways of keeping you fuller for longer.

  1. EGGS

Studies have shown that eggs are an excellent food for increasing satiety and on top of that, they’re cheap, versatile and quick to make. I always have some boiled eggs in my fridge on standby in case I get the munchies.

  1. APPLES

Eating an apple before a meal has been shown to reduce the amount of food you eat. This is due to it’s high fibre and water content. So an apple a day really does keeps hunger at bay!

  1. WATERMELON

Due to it’s high water content watermelon scores high on the satiety index. It’s also packed with vitamin C, minerals, antioxidants, tastes delicious and low on empty calories. Simply pop a slice or two in a lunchbox to enjoy as a snack as and when needed.

If you’re trying to resist unhealthy snacking, focus on these filling, nutrient-rich foods. If you can keep hunger at bay, it’s only a matter of time until the results start showing up in the mirror and in your clothes.

Love Gaynor x

IMMUNE BOOSTER SMOOTHIE

It’s a well-known fact that during the autumn/winter months our energy, mood and general health take a dip, so we do need to boost our immune system to keep colds and the flu away.

Instead of waiting until you’re in the midst of it all start building up your body’s health defences now.

And I’ve got the perfect antidote …

The Ultimate Immune Booster Smoothie which is crammed full of vitamin C, beta-carotene, zinc to strengthen you up from the inside out and digestive enzymes from the pineapple. It’s nutritious and tastes delicious.

Another tip – freeze your bananas. It makes the smoothie deliciously chilled.

Ingredients

  • 1 cup almond milk
  • 1 chopped banana
  • 1 cup mango
  • ½ cup cantaloupe
  • ½ cup diced pineapple
  • ¼ cup slivered almonds
  • 2-3 tsp pea protein

INSTRUCTIONS

  • Whizz it all together in a blender and enjoy

Know a friend who hasn’t signed up for my FREE weekly emails? Simply ask them to email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728 and I’ll sort it all out.

So what’s your favourite smoothie recipes? Lemme know, and we might even publish it on here 😊

THE ULTIMATE ANTI INFLAMMATION SMOOTHIE

This recipe is an absolute powerhouse.

Jam packed with nutrient dense ingredients that work.

On top of this …

It’s quick to make, delicious, highly alkaline, and no flashy kit or weird ingredients in sight. Just real simple food.

It also contains 2 of my favourite anti inflammatory ingredients turmeric and ginger. I’ll blog about them soon. Many studies have shown these 2 foods may be more effective than prescription drugs.

I hope this has wet your taste buds. Let’s dive straight into the recipe.

INGREDIENTS

  • 1 inch grated fresh ginger
  • 1 inch grated fresh turmeric
  • Handful baby spinach
  • Handful watercress, rocket or arugula
  • 1 small avocado
  • ½ capsicum
  • Handful flat leaf parsley and/or coriander
  • 1 cup coconut water
  • Pinch cayenne
  • Pinch salt

INSTRUCTIONS

  • Add ginger, turmeric, avocado and coconut water to blender
  • Blend to form a base
  • Add remaining ingredients
  • Blend until smooth

Health to enjoy 🙂

Love Gaynor x

GREEN TEA – A FAT BURNING PHENOMENON

Want to lose body fat? Want to lose it naturally and easily?

If so, keep reading cos today we’re talking Green Tea and how it’s considered one of the healthiest beverages on the planet and proven to help you lose body fat.

The secret lies in a compound in Green Tea called Polyphenols which helps you get lean. Hence, it’s become so popular as a drink.

As you know, there’s tons of health fads out there. Most are total nonsense, but Green Tea is one of the good guys and gets the thumbs up from me.

It’s been enjoyed for its taste and medicinal powers for 5000 years originating from China. It’s made from fresh leaves of the camellia sinensis plant and comes in various forms such as dried leaves, decaffeinated, capsules, and liquid preparations.

Health Benefits

The secret behind the benefits lies in the powerful antioxidants it contains. Green, oolong, and black teas all come from the same plant but what makes green tea healthier is the way it’s processed. Green Tea is steamed as opposed to fermented. This prevents the valuable compounds from being oxidized resulting in the highest concentration of powerful antioxidant polyphenols, keeping the caffeine content low and tannins (that inhibits absorption of nutrients) non-existent. These antioxidants neutralize free radicals and may help prevent health problems such as cancer, heart disease, and premature aging.

Green Tea also contains alkaloids such as caffeine that provide a stimulant effect which means you can skyrocket your 24-hour energy expenditure to create the perfect environment for maximum fat burning.

Other benefits of green tea are it reduces cholesterol, lowers blood pressure and prevents abnormal clots, it boosts immunity, treats cardio vascular, inflammatory and liver diseases as well as diabetes, stress, arthritis, skin damage and infection.

Harmful Effects

The only possible negative is the caffeine content. And as you know drinking excessive caffeine for prolonged periods can cause insomnia, nausea, irritability, palpitations, urination, headaches and loss of appetite.

However, green tea contains a quarter the caffeine of coffee, and you would have to be drinking a ton of it to cause these side effects.

Here’s some tasty green tea recipes for you to try …

Mint Green Tea

  • 1 tsp green tea
  • 1 tsp fresh mint, chopped
  • 200 ml boiling water

Place the green tea and the mint in a warmed teapot. Add the boiling water, cover and leave to infuse for 5 minutes. Serve hot or chilled.

Heart Chai

  • 1 tsp green tea
  • 1 tsp black cumin seeds
  • 1 cm piece of cinnamon stick
  • 1 tsp lemon balm
  • Small pinch of cayenne
  • 300m ml rice, oat, hemp or your fav nut milk
  • 1 tsp honey (optional)

Place all the ingredients, except the honey in a small saucepan, bring to the boil and simmer gently for 2 minutes. Strain into a large cup, add the honey if desired, and serve.

One final important point …

Don’t over steep green tea otherwise it will taste bitter and astringent. Not nice ☹

Thanks as always for all your love and support. And as usual hit me up with any burning Q’s you have. I’m here to help.

Love Gaynor x

CUCUMBER MINT INFUSED WATER

How can water taste this good? Drinking enough water every day can be challenging right? I mean let’s be honest, water can get really boring. But with recipes like cucumber mint infused water, you’ll be chugging water back like a true pro.

As a gauge aim for half your bodyweight in ounces per day e.g. if you weighed 150 lbs divide this by 2 = 75 ozs of water.

The health benefits of cucumber include vitamins C, A, K, and B5, as well as manganese, potassium, and magnesium, endowing health benefits that fight inflammation and infection while helping to produce energy and support bone and heart strength.

Cucumbers are made up primarily of water and so you’ll find this recipe extra hydrating and refreshing.

INGREDIENTS

  • 1 large organic cucumber
  • 1 cup organic mint leaves
  • 1 gallon of water

INSTRUCTIONS

  • Chop up your cucumber into small cubes, add to blender
  • Add the mint
  • Pour 4 cups water into the blender from your gallon
  • Blend on high for a couple minutes
  • Strain using the strainer into a large jug
  • Add strained liquid to rest of the gallon of water
  • Chill and enjoy

BARBECUED TROUT IN NEWSPAPER

Trout is an oily fish rich in omega 3 which is really good for healthy hair, skin, and nails.

It also aids weight loss because the good fats and protein keep you fuller for longer plus it’s delicious and this recipe won’t disappoint.

Serve with a crunchy green salad or something like my WARM RED PEPPER, SPINACH & COURGETTE SALAD.

INGREDIENTS

  • 2 whole trouts, gutted and cleaned
  • 1 bunch fresh coriander
  • 2 stalks lemongrass
  • 4 cloves garlic
  • 5cm piece ginger
  • 1 red chilli (optional)
  • 6 fresh, frozen or dried kaffir leaves
  • 4 limes
  • Olive oil

INSTRUCTIONS

  • Pre-heat BBQ so it’s hot or until coals turn white
  • Rinse the fish under cold water and pat dry
  • Twist the stalks off from the bunch of coriander
  • Place in a pestle and mortar
  • Keep the coriander leaves for the garnish
  • Chop lemongrass, add to mortar
  • Peel and slice ginger/garlic, add to mortar
  • Slice chilli, add to mortar
  • Add kaffir to mortar
  • Bash all these ingredients to release the flavours
  • Take a double sheet of newspaper. line with greaseproof paper
  • Have one sheet per trout
  • Slice 3 limes, place a line of the slices in middle of newspaper
  • Lay the fish on top
  • Stuff the cavity with half the herby mixture
  • Season with sea salt and drizzle with olive oil
  • Top with more lime slices and drizzle with more oil/salt
  • Wrap up the newspaper and tie with string
  • Dunk both parcels in a bucket of water
  • Soak for no more than 5 mins
  • BBQ the fish parcels uncovered for 30 mins until flesh firm
  • Remove the fish from the paper, drizzle with any juices
  • Top with coriander leaves
  • Serve with lime wedges

WARM RED PEPPER, SPINACH & COURGETTE SALAD

You know I’m a huge advocate of alkaline eating. This salad hits that spot, plus it’s nutrient dense and the mediterranean flavours are yummy too.

Red peppers, spinach, and courgettes are highly alkalising and are also jam-packed with vitamin C, A, manganese, folate, and potassium.

If you want to make the dish a bit more filling you can add some sweet potatoes, brown basmati rice or baby new potatoes.

Also another little pro tip for you …

If you’ve over indulged and/or had some naughty foods have a serving of LIQUID CHLOROPHYLL 15 mins before you eat. This will help flush out unwanted toxins that hold onto fat.

Ingredients

  • 1 red pepper
  • 450 g courgettes
  • 300 g fresh baby spinach
  • 350 g carrots
  • 150 ml extra virgin olive oil
  • Himalayan salt
  • Freshly ground pepper

Instructions

  • De-seed and slice the pepper
  • Cut the courgettes into thick batons
  • Wash/dry the spinach, place in a shallow serving dish
  • Peel the carrots and cut into slices
  • Place the olive oil into an oven proof dish over low heat
  • Add the carrots, peppers and season with salt and pepper
  • Cover the casserole dish
  • Cook for 30 mins until vegetables are tender
  • Add the courgettes, cook for another 10 mins
  • To serve add the veggies + juices over the spinach leaves

Tuck in and enjoy!

THE SUPER POWERS OF TURMERIC

There’s a real buzz and trend around Turmeric right now.

A herb from the Ginger family, Turmeric is a powerful antioxidant that’s been used for centuries in Chinese and Ayurvedic medicine.

Most of us know of ground Turmeric common in Indian cuisine but did you know you can also buy it fresh? Fresh Turmeric is a knobby, orange root kinda similar looking to fresh ginger. And just like ginger you need to peel the skin off before grating or slicing for cooking.

The benefits of turmeric include …

  • Supports healthy inflammation
  • Protects from free radical damage
  • Improves circulation
  • Protects the liver

Remember the colour of your dish will change so a small amount will go a long way. As it cooks the flavour gets stronger so go easy – we don’t want to much zing!

Here are 8 simple ways to use turmeric …

  • Add a dash to guacamole
  • Add a pinch to hummus
  • Rub into meats before grilling
  • Stir some into yoghurt
  • Blend into a smoothie for a bit of a kick and golden colour
  • Add to stir fried veggies along with ginger and garlic
  • Make into a warm, golden, almond drink (recipe below)
  • Brew your own turmeric and ginger tea (recipe below)

Golden Almond Milk

Ingredients

  • 1 cinnamon stick
  • 1 tsp agave or honey
  • ½ tsp turmeric (freshly grated or ground)
  • ½ tsp coconut oil
  • ¼ tsp ground pepper
  • 1 cup of unsweetened almond milk

Method

  • Add the almond milk to the milkpan
  • Stir in the turmeric, honey or agave syrup, coconut oil and pepper
  • Place the pan over a low heat, but make sure it doesn’t boil
  • Add the cinnamon stick
  • When heated through, transfer to a mug and enjoy

Turmeric & Ginger Tea

Ingredients

  • 1 tsp freshly grated ginger
  • 1 tsp freshly grated turmeric
  • 1 lemon
  • 1 tsp agave or honey

Method

  • Pour a mug or 2 of boiling water into a milkpan (1 mug of water per person)
  • Add 1 tsp each of freshly grated ginger and turmeric for every mug of water
  • Bring to a simmer and warm for 5-7 mins
  • Take off the heat and pop a sieve over a mug and strain the tea through
  • Serve with lemon and honey or agave syrup to taste

So are you familiar with turmeric? Got a recipe to share? As always, I’d love to hear from you.

Love Gaynor x

CARROT ORANGE KALE LEMON & GINGER JUICE

We’re officially in Spring now. Don’t you just love this time of year with daffodils, bluebells, little lambs, and a sense of newness?

I also believe the change of the seasons is a great time to have a detox/cleanse. In honour of this and also since it’s been a while since I posted a scrumptious recipe … today is the day.

This carrot, orange, kale, lemon and ginger juice won’t disappoint.

If you’ve been feeling tired and rundown this juice will hit the spot and will definitely help. The lemon gives each sip a tangy kick. The ginger adds a spicy heated note, the kale a savoury touch, and the carrot/orange brings that nice sweetness we all love.

And don’t worry the kale does not dominate! pure veggie juices can be a tadge too bitter, especially first thing in the morning so I always add a little fruit for sweetness.

INGREDIENTS

  • 2 oranges
  • 4 carrots
  • 2 big handfuls kale
  • ½ lemon
  • 1-inch ginger

INSTRUCTIONS

  • Slice oranges in half, remove skin and inner white layers
  • Wash & peel carrots
  • Wash kale
  • Remove lemon skin and inner white layers
  • Peel ginger
  • Put everything through the juicer
  • Serve up and enjoy

This recipe is perfect all year round but as I mentioned earlier it’s ideal for a detox/cleanse such as MY B-FIT 21 DAY WEIGHT LOSS PLAN. This plan is designed to eliminate toxins from the body over a 3 week period. The benefits of this are more energy, better sleep, less bloating and fat loss.

You’re GUARANTEED to lose 8-14 lbs or a dress size in the 21 days which is an amazing result of detoxing your body not to mention all the other health benefits.

So come on board. What have you got to loose other than nasty toxins and excess body fat?!!!

My clients and I detox regularly, and the results are astounding! Plus it’s all done for you with meal plans, recipes, and shopping lists all provided.

Interested?

Give me a tinkle or drop me a text on 07748298728 and we’ll go from there.

Love Gaynor x

TURKEY MEATBALLS & KALE IN LEMON GARLIC BROTH

I’m a big fan of the Paleo approach to nutrition. This recipe follows those principles and is delicious too!

If you’re still jaded with turkey from Christmas don’t worry as you can use chicken or pork mince and even fish works with these flavours.

The recipe serves 4, takes 20 mins prep time and only 20 mins to cook.

Clean recipes like this are exactly the sort of thing I include in my B-FIT 21 DAY WEIGHT LOSS PLAN (aka my detox) which is the perfect way to cleanse and get rid of unwanted, excess toxins thus removing fat.

Make sure you check it out HERE. I take out the guess work by providing all the recipes, meal plans, exercise videos and even your very shopping lists! All you have to do is show up and implement.

If your interested text/call me on 07748298728.

In the meantime, get your apron on and enjoy cooking this dish.

INGREDIENTS

For the meatballs:

  • ½ leek (pale part) or 2 spring onions roughly cut
  • 10 grams fresh parsley
  • Few fresh mint leaves
  • 1 tbsp fresh thyme leaves
  • 1 large garlic clove
  • Zest of 1 lime
  • 600 grams turkey mince
  • 1 tsp salt
  • ½ tsp pepper
  • 1 tsp coconut oil

For the soup:

  • 2 tbsp olive oil
  • ½ leek sliced
  • 5 peels of lemon
  • 1 large carrot peeled and diced
  • 1 large white potato peeled and diced
  • 3 garlic cloves sliced
  • 1 tsp cumin seeds or ground up cumin powder
  • 2-star anise
  • 3 cups chicken stock
  • 1½ tbsp fish sauce
  • Pinch salt
  • Pinch black pepper
  • 10-12 kale leaves, off the stem and torn into smaller pieces
  • Juice ½ lime
  • Juice ½ lemon

INSTRUCTIONS

For the meatballs:

  • Place leeks, parsley, mint, thyme, garlic, and lime zest in a food processor
  • Blitz until ingredients are finely ground up
  • Alternatively chop everything up finely
  • Transfer to a large mixing bowl
  • Add the turkey mince, salt, and pepper
  • Mix until well incorporated
  • Heat coconut oil in a large frying pan over medium-high heat
  • Roll the mixture into small 20 gram sized meatballs
  • Fry the meatballs for 7-8 mins turning throughout until golden brown

For the soup:

  • Heat the olive oil in a large saucepan over medium-high heat
  • Add the leek, lemon peel, carrot, and potato
  • Sauté for a few mins
  • Add the garlic, cumin, star anise, chicken stock and fish sauce
  • Season with salt and pepper
  • Bring to boil, reduce heat
  • Add meatballs and cover
  • Cook over medium heat 3-4 mins
  • Stir in kale and cook 5 mins
  • Test the potato/carrot and once soft, remove from the heat
  • Add the lime and lemon juice
  • Season with salt and pepper if needed
  • Rest for 5 mins before serving

RECIPE TIPS

Turkey, chicken or pork mince can be used in this recipe. If you can’t get the minced up version, you want simply get some of the meat off the bone/no skin and grind it up yourself using a food processor.