Breakfast Granola

What?
Almonds
Walnuts
Pecans
Pumpkin Seeds
Sunflower Seeds
Coconut Flakes
12 x Medjool Dates
Celtic Sea Salt
Almond Milk
Blueberries
Raspberries

How?
Soak all the nuts and seeds for 12hrs with a pinch of salt. Drain and spread over a baking tray and place in over on 35 Degrees Celsius for 12hrs. Take out of over and allow to cool. Once cool break up all the nuts into small ‘granola sized’ pieces. Roughly chop dates and add them along with the coconut flakes to the mix. Store in a cereal style tupperware container. Serve with cold almond milk with blueberries and raspberries on top.

Pheasant Spinach Salad

Pan fried pheasant (thanks to our very kind customer Jonathan Wildgoose) with a spinach salad, eggs, chorizo, celery, black eyed beans.

Great lunch option!

Roasted Salmon 3 ways

One of my staple lunch options is roasted salmon steaks with salad nuts and roasted seeds. Here are three different ways you can flavour your roasted salmon steaks:

1. Pesto and pine nuts
2. Sundried Tomatoes and tomato oil (from the sun dried tomato jar)
3. 7 Spice and tomato oil (from the sun dried tomato jar)

Mediterranean Chicken

Peppers, onion, courgettes, garlic, aubergine, oregano, olive oil, salt, pepper and chicken.  Add everything to a roasting tin and cook in the oven on 180°C for 15min covered in tin foil, remove the foil and turn up the heat to 190°C for a further 20-25min to get everything nice and crispy.

Salmon with stuffed roasted red peppers and veg

• 1 x Red Pepper, 2 x Tomatoes, Anchovies, Capers and Garlic
• Pre-heat oven 180°C (350°F)
• Half the red pepper, deseed, leave stalk and lay in a lightly oiled roasting pan
• Tomatoes: pour over boiling water, leave for 1 min, drain and remove skin, chop into quarters and put in the halved peppers
• Chop anchovies into pieces and place in peppers to taste
• Add to the peppers: capers and thinly sliced garlic to taste
• Add pepper (no salt the anchovies are enough)
• Place on a high shelf in the oven and cook for 50min – 1hour
• Steam whatever veg you can and place salmon in the oven

Simple post workout shake (consume 15-30mins following a workout to accelerate fat loss)

• SynerProtein 1-2 scoops
• Frozen Berries ½ a cup
• Water; your call, enough to make it drinkable

Chicken Casserole 

What?

onions, garlic, chicken, carrots, mange tote, white wine, organic chicken stock, thyme, celtic sea salt pepper, coconut oil, little water

How?

Sweat off onions then add chicken until white on each side. Add garlic followed by the rest of the ingredients on a low heat with lid for 1:30hrs. 

Sunday Cook Off - Plan, Plan, Plan!

Changing nutrition habits so you eat for fat loss EVERY DAY is all about planning. This cooking session took two of us 1.5hrs and we have 6 dinners and 5 lunches/snacks ready for the week ahead.

What we made:

• Chicken Curry
• Chicken Casserole
• Salmon Steaks (3 different flavours)
• Roast Chicken

All recipes can be found at www.born2move.tumblr.com 

Red Rice Salad with Rainbow Trout, toasted almonds, red pepper and more, by Becci

 “One of my favourite things to do on a weekend is prepare my food for the week ahead… ok maybe a little fib, it’s not my favourite but I know how important it is for my health to make sure my fridge is always full of healthy, quick, yummy food”

Ingredients

• Organic red rice (or organic brown rice – not white!!)                 
• Onion
• Frozen Peas
• 1 whole rainbow trout
• Red pepper
• Almonds
• Lemon
• Extra Virgin Olive Oil
• Whatever else you have in your fridge – Leeks, courgettes…
• Selection of dark green salad leaves (e.g. watercress, rocket, spinach etc)

How

Preheat oven to 180°c

Boil the rice according to manufacture guidelines, drain when ready and allow to cool

Wrap the rainbow trout in tin foil and season (you can also add some lemon juice at this point), place on a baking tray and put into the oven for 15-20minutes, keep testing the fish, you will know when it is ready when it falls cleanly from the bone when cut into. Once ready remove the skin then peel away as much fish as possible, trying to not get any bones, and place the fish to one side.

Meanwhile toast the almonds by putting in a dry frying pan for 2-3minutes continually checking and turning them as they will toast quickly, once ready pop them to one side. Then in the same frying pan gently fry the onions, red pepper, and whatever else you have (garlic, courgettes, leeks) until soft, put to one side.  Steam the peas (you can also add whatever extra veg you want; broccoli, chopped mange tout, spinach etc.) for 3-4 minutes, don’t overcook your veg!

Place all the ingredients in a bowl; rice, fish, almonds, onions, red pepper, veg etc. add the juice of 1 to 2 lemons and season with organic cealtic sea salt (can buy off the internet) and pepper, if you have some fresh herbs lying around throw them in too!  To finish off pop your washed salad leaves in a bowl with a drizzle of extra virgin olive oil and a portion of the red rice dish, enjoy!

This meal can be enjoyed at breakfast, lunch and dinner.  It is very versatile you can experiment with the ingredients depending on what you have in your fridge.

Vegetarians – replace the fish with hard boiled eggs!

Quick Spanish Chicken by Becci Sampson (born2move Trainer)

This is my husband’s favourite chicken dish and is super easy and quick.  Organic meat can be very expensive, this recipe uses organic chicken thighs which is always a cheaper cut then the breast meat and in my opinion is a lot tastier.

Ingredients

• Organic coconut oil
• Organic Chicken thighs (skin on)
• Paprika, organic cealtic sea salt, freshly ground pepper
• 2x Lemons (zest and juice)
• Onion(s), sliced
• Red Pepper, sliced
• Organic Chicken Stock (homemade preferable) or water
• Loads a tasty steamed vegetables

How

Heat the oven to 180-200degrees

Wash the chicken thighs and dry, sprinkle over paprika and rub in, then season.

Heat the oil in a frying pan then add the onions and red pepper for 3mins to heat through briefly.  Remove and place in an oven dish.

Now add the chicken thighs to the frying pan skin side down for 3-6mins – to colour not cook.  Once the thighs have caught a bit of colour remove from the pan and add to the oven dish along with the onions and red pepper.   To the same dish add the juice and zest of 2 lemons.  Boil the kettle and add enough liquid to fill the oven dish with about the top third of the chicken still showing (see image below), to this liquid you can add a bit of organic chicken stock to taste or just leave it plain.

Pop the oven dish in your pre-heated oven till the chicken is cooked all the way through; the time for this will vary depending on how long the thighs were in the pan, how big each individual thigh is and how hot your oven is.   Somewhere between 20 and 30minutes I recon; just enough time for you to wash the pots and complete a few press ups and squats.

Steam some vegetables for as little time as you can (to your taste but don’t overcook!), place the vegetables in a bowl and place the chicken thigh mixture on top (top picture).

Enjoy!