Tag Archives: weight loss recipe

2 DELICIOUS SUMMER SALADS

The Summer weather in the UK seems to be holding out. So I thought it would be great to share 2 new salad recipes with you. They’re delicious and healthy but also quick so that means more time outdoors in the sun topping up the tan.

Give these a try and let me know how you get on …


WILD SALMON SALAD

INGREDIENTS

  • 600-700g wild salmon
  • 2 bay leaves
  • 6 peppercorns
  • 1 sprig dill
  • 1 red pepper deseeded and chopped
  • 1 green chilli deseeded and sliced
  • 3 inches cucumber chopped
  • 1 garlic clove chopped
  • 125ml plain unsweetened yogurt
  • 1 head radicchio or any lettuce will do

INSTRUCTIONS

  • Put salmon into saucepan of cold filtered water
  • Add bay leaves, peppercorns and dill
  • Bring to boil, turn off heat, cool
  • Remove salmon, take off skin, flake the flesh
  • Combine red pepper, chilli, garlic, cucumber and yogurt in bowl
  • Mix in salmon gently
  • Serve salmon mix on top of salad and enjoy

TANGY TIGER PRAWNS

INGREDIENTS

  • ½ cucumber peeled and chopped
  • 4 large tomatoes chopped
  • 2 tbsp groundnut oil
  • 3 teasp sesame oil
  • 1 green pepper cored, deseeded and chopped
  • 1 fresh red chili, deseeded and chopped
  • 6 thin slices fresh ginger peeled
  • 2 garlic cloves finely chopped
  • 12 large tiger prawns in shells (cooked or uncooked)
  • 1 teasp non-MSG soy sauce
  • 6 spring onions thinly sliced

INSTRUCTIONS

  • Mix cucumber and tomatoes
  • Add to serving bowl
  • Heat oils in frying pan over high heat
  • Add green peppers, chilli, ginger, garlic and stir
  • Add prawns (if cooked they’ll take 2-3mins, if uncooked 4-5mins)
  • Stir vigorously to ensure all coated in oil/spices
  • Arrange prawns on top of salad
  • Garnish with spring onions

MANGO & SESAME QUINOA SALAD

Summer is nearly here and that means delicious nutritious salads. I think you’ll find that this recipe is the bomb!

Who doesn’t love mangoes huh? The sweetness is delicious and then pair it with the more savoury flavours of quinoa and tamari and I’m in heaven. The avocado which is rich in good fats adds a creaminess to the salad. The lemon which is rich in vitamin C and B complex vitamins adds that lovely tang and the pomegranates add even more sweetness in addition to the mango.

This recipe serves 2 and is super quick to throw together. Give it a try and let me know what you think.

INGREDIENTS

• 120g quinoa
• 1 mango
• 1 avocado
• 4 tbsp sesame seeds
• 100g pomegranates
• 1 squeezed lemon
• 2 tbsp tamari
• Pinch salt & pepper

INSTRUCTIONS

• Cook quinoa, allow to cool
• Peel mango, chop into chunks
• Peel avocado, chop into chunks
• Mix together mango and avocado
• Add sesame seeds, lemon, pomegranates, tamari, salt, pepper
• Add quinoa
• Serve and enjoy

SICILIAN CHICKEN WITH BLOOD ORANGES

I’m so in love with blood oranges that I set out to find a dish that highlighted their deep citrus flavour and absolutely beautiful colouring.

Blood oranges are in season right now, and I’m a huge advocate of ideally using produce when it’s in season. If for any reason blood oranges are not available then this dish can be made with navel oranges.

This dish is perfect for a dinner party with friends and pairs really well with fresh steamed vegetables, rice and quinoa.

This recipe serves 3-4 people, is gluten and wheat free and only takes 20 mins to prep.

INGREDIENTS

  • 3 blood oranges
  • 1 tbsp coconut oil
  • 6-8 boneless, skinless chicken thighs
  • 1-2 whole cloves
  • 2 red onions, peeled and sliced
  • 2-3 garlic cloves, finely chopped
  • 1 tsp cumin seeds
  • 1 tsp chilli flakes
  • Seeds from 3 cardamom pods
  • Pinch grated nutmeg
  • 4 bay leaves
  • 1 sprig dried thyme
  • 40g green olives pitted
  • Pinch Himalayan salt
  • Ground black peppercorns to season
  • 300ml chicken stock for quick cook or 750ml chicken stock if slow cooking

INSTRUCTIONS

  • Start by grating the zest from half an orange and set aside
  • Juice two oranges (one that you’ve taken the zest from) and set aside
  • Slice the remaining orange (skin on) and set aside
  • If slow cooking, preheat the oven to 150C, 300F, gas mark 2
  • Melt the coconut oil in a deep pan, on a high heat
  • Add the cloves and chicken thighs and brown each side
  • Turn down the heat
  • Add the onion and sauté for 2-3 mins until golden
  • Add the garlic and cook for another minute
  • Add the cumin, chilli flakes, cardamom, orange (juice, zest and slices), nutmeg, bay leaves, thyme, olives, seasoning and stock
  • For a quick cook, place the lid on and cook for 15 mins on a medium heat then remove the lid and cook for a further 5-8 mins until the chicken is cooked through and the stock has reduced and thickened
  • For a slow cook, bring to the boil, cover and slow cook in a preheated oven for 2 ½ hrs
  • Serve with steamed veggies, brown rice or quinoa

ROAST VEGETABLE & CHICKPEA STEW

This has to be one of my all-time favourite dinners to make at this time of year. It’s real comfort food and is perfect if you’re looking for a simple, quick nutritious meal. Plus, it makes getting your 5 a day easier as it’s jam packed with courgette, aubergine, tomato, onion and garlic. I think it tastes great with a simple side of quinoa, wholegrain rice or roasted sweet potatoes.

The chickpeas provide a ton of nutritional benefits too. The high fibre content helps us poop regularly and keeps us feeling full. The high iron content gives us energy, and chickpeas are a low GI food so they’re great for stabilising blood sugar levels.

So, pop on your apron, and let’s dive straight into the recipe.

INGREDIENTS

• 2 courgettes sliced
• 1 aubergine sliced
• 1 red onion sliced
• 3 garlic cloves chopped
• 1 x 400g can chick peas drained
• 2 x 400g can tinned tomatoes
• 2 tablespoon tomato puree
• 1 tablespoon honey or maple syrup
• Pinch chilli flakes
• Salt & pepper
• Olive oil

INSTRUCTIONS

• Preheat oven 180c fan
• Prepare all your vegetables
• Place in a baking tray with the chick peas
• Add a good drizzle of olive oil, salt & pepper
• Give everything a really good mix
• Bake 35-40 mins
• Place tomatoes/puree, maple syrup, chilli flakes, salt/pepper in pan
• Heat over a medium heat
• Bring to the boil and reduce temperature
• Simmer 10-15 mins
• Once veggies cooked, stir through the tomato mixture and enjoy

MANGO & SESAME QUINOA

This is a great recipe for any time as it’s clean, delicious and nutritious. I love the way this recipe combines the sweetness of mango with the savoury flavours of the tamarin and sesame seeds. The avocado makes this dish lovely and creamy whilst the lemon adds a tang, and it only takes 15 minutes to make too!

INGREDIENTS

  • 120g quinoa
  • 1 mango
  • 1 avocado
  • 4 tbsp sesame seeds
  • 100g pomegranates
  • 1 lemon
  • 2 tbsp tamari
  • Salt & pepper

INSTRUCTIONS

  • Cook the quinoa
  • Allow to cool
  • Peel and chop the mango
  • Peel, de-seed and chop the avocado
  • Half and squeeze the lemon
  • Mix the mango and avocado together
  • Add the sesame, lemon juice, pomegranates, tamari, salt, pepper
  • Add the quinoa and serve

ACAI & BERRY SMOOTHIE BREAKFAST BOWL

This acai & berry smoothie breakfast bowl will spice up your breakfast repertoire. It’s deliciously sweet and fruity. And the frozen banana makes the smoothie extra creamy which just melts in your mouth. Also, there’s 2 superfoods added called acai and baobab. These are both tasty whilst also adding a serious dose of nutrients.

Acai is similar to a grape/blueberry and is harvested from palm trees found around the Amazon river in South America. It’s rich in antioxidants, closely followed by the berries, which are in abundance in this recipe so each mouthful protects your body from free radical damage that can lead to disease.

The baobab powder naturally forms inside the hard-shelled fruit of the African Baobab tree. It boosts your vitamin C and iron levels whilst also boosting your calcium, potassium and magnesium levels. Interesting fact … did you know that it contains more vitamin C than oranges and more iron than red meat? So not to be overlooked!

And then, of course, we’ve got the almond butter which will give you healthy fats and plant-based protein. And the berries, dates, and banana will give you, even more, vitamins and minerals so that you’re well and truly set up to start your day strong.

INGREDIENTS

  • 1 frozen banana
  • 1 cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • 2 medjool dates
  • 1 tbsp almond butter
  • 1 heaped tbsp acai powder
  • 1 heaped teasp baobab powder

Tip: add a handful of spinach for the extra greens. It won’t change the flavour too much.

INSTRUCTIONS

  • Place all in blender
  • Whizz until smooth
  • Enjoy 😊

PUMPKIN STEW

This delicious pumpkin stew will not disappoint. It’s highly nutritious and will definitely keep you toasty on the inside and feeling nice and full on these nippy Halloween nights.

INGREDIENTS

  • 1 kg pumpkins
  • 1 large onion
  • 4 carrots
  • 4 new potatoes
  • 1-2 red chillies
  • 2-3 garlic cloves
  • 1 mug brown basmati rice
  • 4 tbsp extra virgin olive oil
  • 1 1/4 litres yeast free vegetable stock
  • Handful parsley finely chopped
  • Pinch celtic sea salt or himalayan crystal salt
  • Freshly ground pepper

INSTRUCTIONS

  • Peel the pumpkin, carrots, onions, garlic cloves and potatoes
  • Cut the onion into fine pieces
  • Finely chop the garlic cloves
  • Cut the carrots into slices
  • Cut the potatoes into cubes
  • Deseed the pumpkin and cut into cubes
  • Deseed the chillies and cut into fine pieces
  • Gently fry the onions and garlic in olive oil
  • Add the rice, mix well
  • Add pumpkins, carrots, potatoes and the chillies
  • Cover and steam for about 10 minutes
  • Add the stock
  • Season with salt and pepper
  • Cook on low heat for another 30 mins
  • Stir in the parsley
  • Leave to rest in the open pot for about 5 mins
  • Serve and enjoy

SPICED PUMPKIN PORRIDGE WITH CARAMELISED APPLES & PECANS

It’s officially Autumn and that means squashes and pumpkins are in season. So why not celebrate the new season with this cosy, tasty porridge from Deliciously Ella?

This recipe which serves one is super quick and easy to make. The spiciness of the cinnamon, nutmeg and ginger are a perfect blend and match for the sweetness of the pumpkin puree.

Trust me, this is a must try recipe 😊

INGREDIENTS

Porridge:

  • 80g oats
  • 100ml brown rice milk
  • 1 tsp vanilla powder
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • Sprinkle ground nutmeg
  • 5 tbsp of pumpkin puree
  • 2 tsp of coconut sugar

Toppings:

  • 1 apple
  • 1 tsp coconut oil
  • 1 tsp maple syrup
  • 1 tsp cinnamon
  • 40g pecans

INSTRUCTIONS

  • Peel pumpkin, chop, steam 25 mins until soft
  • Puree pumpkin until smooth
  • Core and slice apple
  • Cook apples/pecans with coconut oil, maple, cinnamon 10 mins
  • Apples to be soft but holding shape
  • Place oats in saucepan with 200ml water and brown rice milk
  • Cook 4 mins stirring continuously
  • Add spices, pumpkin puree and coconut sugar and cook 1 min
  • When porridge cooked, spoon into bowl
  • Top with apples and pecans
  • Serve and enjoy

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