Lean and Mean Turkey Burgers

These bad boys are all the rage these days and with good reason. Turkey is low in fat and high in protein and will keep you feeling full for hours.
Turkey burgers are a great meal prep food too, they don’t take long at all to make and won’t take up too much space in the freezer either.
Serve them with a salad or chop it up through an omelette and you’re on to a winner.

Ingredients

500 grams Turkey Mince
1 egg, beaten
1/4 cup almond flour
1/2 Tsp. Paprika
1 Tsp. Garlic Powder
1/2 Tsp. Salt
1/2 Tsp. Pepper
(I sometimes like to add a dash of Frank’s Hot Sauce too for some extra bite)

Method

In a large mixing bowl, add all of your ingredients and mush it all up!
Once evenly mushed, take a handful of the turkey mix and compress tightly in your hands to get rid of any air pockets and roll into a ball.
(You can stop at this stage of you want to make turkey meatballs)
Once you’ve made a nice tight meatball, place it on the countertop and press down with the palm of your hand to make a patty.
It’s up to you how thick you want your party to be at this stage, I personally like mine quite thick but just be sure you cook them all the way through if you do choose to have them this way.
Continue this step until all your mix has been used up.
500 grams usually gets me about 6 burgers.
If you’re meal prepping, only cook for about 2-3 days worth of the batch.
You can freeze the rest and take them out the night before your midweek meal prep.
I prefer to cook mine under the grill for about ten minutes but if you want to oven cook them, do so at about 160 Degrees C for about 12-15 minutes.
Keep an eye on them though as turkey tends to dry out quickly once it starts to be over done.

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If you’re having meatballs, try cooking them on the pan or in the oven with the same instructions as above. The meatballs go great with my bolognese sauce, I’ll be posting this recipe later in the week.

Seasoning is key with these guys too so play around with what you want to add to make your own special flave.

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Beetroot & Feta Quinoa

I’m eating this as I type up this post and oh my goodness it’s so yum.

Ingredients

2-3 medium Raw Beetroot, diced
50 grams Feta, diced
1/2 fresh Red Chilli
100 grams Quinoa, uncooked
1 Vegetable Stock Cube

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Method

Preheat the oven to 180 Degrees C.
Thoroughly rinse the quinoa and drain off any excess water.
Bring 300ml water to the boil in a pot and add your stock cube.
Once the stock cube has dissolved fully, add your quinoa and stir.
Once it starts to bubble, cover the pot and reduce the heat.
Allow to simmer for about 20 minutes or until most of the excess water has been absorbed.
While the quinoa is cooking away, spread the diced beetroot on an oven tray lined with greased parchment paper and pop it in the oven for 15-20 mins (remove when quinoa is ready).
After the 20 minutes, remove the quinoa from the heat and take off the lid.
Leave to stand for about 10 minutes and then fluff the grains with a fork.
Quickly slice the red chilli and remove any seeds.
Transfer the quinoa to a bowl and mix the beetroot, feta and chilli through.
Serve immediately.
Unreal!

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Green & Greek Yogurt Dips

If you are trying to make a few small changes to your diet but still find yourself unsure with certain condiments such as salad dressings,
what oils to use, full fat or fat free, this post might be able to help out a bit.
An ideal way to swap out the Ceaser or sour cream is to whip up some Greek Yogurt with a few other ingredients to fuse together a fine substitute.
Greek yogurt is a staple in my diet and I try to use it wherever possible. Below are a few ways I dress it up to make it even more delicious and versatile.

Avocado and Greek Yogurt Dip and Dressing

Ingredients

1 Avocado
150 grams (low fat) Grek Yogurt
1 Clove Garlic
Juice of 1/2 Lemon
1 Sprig Fresh Parsley

Method

Throw all of your ingredients into a food blender or processor and whizz until smooth and creamy.
That is literally it!
If you want to use this as a salad dressing, just add the juice of another 1/2 lemon and 1 Tbsp. Olive Oil to the ingredients list.

Cucumber Dip / Tzatziki

Ingredients

1/2 regular Cucumber, chopped
150 grams (low fat) Grek Yogurt
1 Clove Garlic
Juice of 1/2 Lemon
1 Sprig Fresh Dill
1 Tbsp. Olive Oil
Salt & Pepper to taste

Method

Combine all your ingredients in a blender or processor until even and smooth.
Done!
This one goes great with lamb or in a wrap.

Yogurt and Mint Dip

Ingredients

1 cup Fresh Mint
150 grams (low fat) Grek Yogurt
Juice of 1/2 Lemon
Salt & Pepper to taste

Method

You’ve guessed it – Throw it all in the blender and whizz until smooth.

I also like to add some garlic and herbs to his one and marinate some chicken fillets in it.
After about 4 hours of marinating, place chicken fillet in the oven and bake.
Guilt free and gorgeous!

Homemade Fit Food – Energy Bombs

Energy bombs are ideal to snack on during the day and from a convenience point of view, they’re the efficient cook’s dream.
Although you lump all your ingredients into one bowl, these little guys can be messy to make but are totally worth it.
They’re also no-bake which means they’re fast to whip up and fabulous to wolf down.
There are hundreds of variations of these on the internet I know but this is just to share with you my own creations and give you
some inspo to create your own. Have some fun with what you add and don’t be afraid to get your hands dirty!

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Peanut Butter Powerball

Ingredients

170 grams Smooth or crunchy Peanut Butter
250 grams Porridge Oats
1 1/2 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
60 grams Flax or Chia Seeds or 50/50

Chocolate & Coconut Energy Bomb

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Smooth or crunchy Peanut Butter
3 Tbsp. Honey
1/2 cup Desiccated Coconut
5 Tbsp. Water

Chocolate & Raisin Protein Ball

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Flax Seeds
3 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
4 Tbsp. Water

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Method

Add all your ingredients into a large mixing bowl.
Using a wooden spoon, start to stir your mix through.
Drop the wooden spoon and dive in with your hands to give the mix a good mushing until even.
Take a small chunk of the mix and squeeze it in the palm of your hand to push out any air then start to roll into a little amazeball.
Place on a flat dish and continue to do this until all the mix has been used up. I got about 12 servings from each of the above ingredients lists.
Cover the dish with cling film and pop in the fridge to chill for about an hour.
Stack like the Ferrero Rocher Tower and admire your creation before scoffing the lot!

 

Brocquettes

One of my favourite kitchen hobbies is to try and make healthy food as appealing as possible as this helps create the illusion that you’re indulging when really you are still eating mindfully.
Don’t get me wrong, I am a big fan of the cheat meals but I also love to find ways to transform healthy food into those old Friday night favourites.
These baked broccoli croquettes are a brilliant example of this and taste great with a range of dips and sauces. Enjoy!

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Ingredients

250 grams of broccoli florets
1 finely chopped spring onion
70 grams grated cheddar cheese
30 grams bread crumbs
2 beaten eggs
Salt & Pepper to season

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Method

Preheat the oven to 180 degrees C and line a baking tray with some greaseproof paper.
Steam or boil the broccoli for 2-3 minutes, rinse under cold water and leave to drain.
Chop the broccoli until very fine then mix in the scallion, cheddar, breadcrumbs, eggs and seasoning.
Mix thoroughly until even.
Taking a small handful of the mix, shape into little cylindrical bite size pieces and place on your baking tray until all the mix has been used.
Bake for about 18-24 minutes until golden brown and serve with your favourite sauce.

If, like me, you want to stay away from bread wherever possible,
you can also use some breadcrumb alternatives such as milled almonds or milled oats.

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Feature Fit Food #1 – Carb Curbing Cauliflower

Rosemary and Garlic Mashed Cauliflower

The simplicity of this dish makes it all the more tempting to try!

Ingredients

1 Large Cauliflower Head, chopped
80 gm Low Fat Cream Cheese
2 tbsp. Real Butter
2 cloves Garlic, chopped
1 tbsp. Fresh Rosemary

Method

Bring a pot of water to the boil and pop the cauliflower in to cook for 10 minutes. Once cooked, remove and drain.
Leave to cool for a few minutes and then add all of your ingredients to a food processor or blender.
Whizz until it reaches a smooth and creamy consistency.
Scoop out and serve as a scrummy side to any main dish.
I’m a big fan of roast chicken, steamed greens and cauliflower mash for a homey Sunday dinner.

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Cauliflower Rice

Cauliflower rice is a ridiculously quick and uber-nutritious alternative to grain rice. And it couldn’t be easier to make!
All you need is a head of cauliflower and a cheese grater, whether it’s your standard box grater or the grater blade in the food processor.
Simply grate the head of cauliflower to create a rice-like consistency.
Heat some oil on a pan and sauté the cauliflower rice for a couple of minutes, adding salt and pepper to taste.

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Crack an egg in and make yourself some egg fried rice either. I like to add a dash of soy sauce and some frozen peas to mine and it’s my own little fake-away!

Cauliflower Pizza Base

Another great way to use cauliflower as a healthier alternative is for a tasty pizza base.
Again, it’s quick and easy to make and replaces your usual white bread pizza base.
Just follow this simple recipe and then add your favourite pizza toppings for a tasty treat.

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Ingredients

1 Head Cauliflower
1 Egg, beaten
½ cup Parmesan
¼ cup Grated Mozzarella
1 Tbsp. Salt & Pepper
1 Tbsp. Garlic Powder
1 Tbsp. Mixed Herbs

Method

Preheat the oven to 260 degrees C.
Using a food processor or blender, whizz the chopped up head of cauliflower until it reaches a floury consistency.
Pop the processed cauliflower into a microwave safe bowl and microwave for 4 minutes.
Once cooked, leave to cool for about 5 minutes.
Transfer the cooled cauliflower from the bowl to some kitchen paper and squeeze as much liquid as possible from the flour.
It is important get as much moisture as possible squeezed out through the kitchen paper.
Once fully squeezed, pop the flour in a mixing bowl with the egg, parmesan, mozzarella and seasoning.
Mix it all together with a wooden spoon or with your hands until the mix reaches a dough-like consistency.
Once dough-like, roll the mix out on some parchment paper into a pizza base shape.
Bake the base for 10-15 minutes or until golden brown.


Remove pizza base from the oven and add your favourite pizza toppings.
Pop back in the oven until the toppings have cooked.
Remove, slice and serve!

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Winning Weekend Chicken Dippers

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Ingredients

500 grams boneless, skinless chicken breasts
1 Cup Almonds, milled
1 Tbsp. Smoked Paprika
½ Tsp. Garlic Powder
1 Tsp. Ground Cumin
1 Tsp. Cayenne Pepper
1 Tsp. Black Pepper
1 Tsp. Salt
2 Eggs, beaten
Olive Oil Cooking Spray

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Method

Preheat oven to 190 Degrees C.
Slice chicken breasts into long strips about an inch wide.
Mix together milled almonds, smoked paprika, garlic, ground cumin, cayenne, pepper, and salt.
Dip chicken pieces in egg and then coat with almond spice mixture.
Place on parchment paper greased with cooking spray.
Bake for 20-25 minutes, until golden
Serve with a yummy dipping sauce and maybe with some sweet potato fries or my Cheesy Broccoli Tots for a Friday night treat.

Zucchini Pasta

Seriously guys, I cant praise this stuff enough – it’s a game changer!
If you’ve read my Kitchen Essentials post amongst others, you’ll know how
deeply in love I am with The Spiralizer.
The dish I make the most with my Spiralizer is definitely Zucchini Pasta.
Like regular pasta, it’s so versatile and convenient to make. You can have it
so many different ways so it’s a dish that is hard to be bored of and you can
have some fun in the kitchen too trying out different sauces and other ingredients.

I benchmark my servings on about 1 medium zucchini per person which is ideal for upping your green intake every day.

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You simply chop off each end of the zucchini and swirl it through the Spiralizer using either the thin or thicker noodle blade, depending on preference.
Place he zucchini in a pot of water and bring to the boil. Cook for only 3-5 minutes.
After straining, there is an optional choice to add the zucchini to a hot, greased pan and sauté for 1-2 minutes but you don’t have to.
Once cooked, leave to one side until your pasta sauce or whatever ingredients you’re using are ready.
Serve your zucchini pasta and its accompaniment as you would a regular pasta dish and enjoy a clean, green, wholesome meal.

Here are some of my absolute favourite ways to serve Zucchini Pasta;

Zucchini Pasta tossed with Mozzarella Pearls, Spinach, Cherry Tomatoes and Garlic Oil.

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Zucchini Pasta mixed with Fresh Basil Pesto and grated Parmesan.

Zucchini Pasta served with Turkey Mince Bolognese (see my upcoming post on my homemade Bolognese sauce for deets).

Zucchini Pasta with Goats Cheese, Mushroom and Broccoli.

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Zucchini Pasta with Pancetta, Garlic and Parmesan.

Spiralized Twisty Fries

This version of the fast food favourite takes only five minutes to put together and is super satisfying.
You also get to play with my favourite kitchen toy; The Spiralizer, which is always fun (for me)!
Not even a recipe really, all you need is your desired mix of seasoning and a potato. Simples!

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My seasoning mix is pretty predictable as you’ll note from so many of my recipes and is only a guideline for you to use,
coat your twisties with whatever seasoning you’re in the mood for.
Below is my usual;

1 Tsp. Garlic Powder
1 Tsp. Smoked Paprika
1 Tsp. Cracked Black Pepper
1 Tsp. Salt
1/2 Tsp. Chili Flakes
1. Tbsp. Olive Oil

You will also need 1 large (sweet) potato

Method

Preheat the oven to 160 Degrees C.
I always leave the skin on the potato or sweet potato as so much of the vegetables nutrition is locked into the skin.
My advice is to give the spud a good scrub and then swirl it through your Spiralizer.
Once Spiralized, coat the twisties in the olive oil and your chosen seasoning evenly.
Spread them out on some greased parchment paper and place on an oven tray in the middle of your oven.
These twisty fries only need about 8-10 minutes so be sure to keep an eye on them, shaking the tray about 5 minutes in to
keep them from sticking to the parchment paper.
Remove your twisty fries from the oven once golden brown and serve with your favourite sauce.
Delish!

Vegetable Chips

Vegetable Chips are a really good way to use up any leftover veg you have left in the vegetable drawer. As always with my recipes, they are quick and simple to make and the result is always delicious (if I do say so myself)!

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They can be enjoyed as an On The Go snack or as part of a main meal. They also look beautiful when they’re done so you could even serve up a bowl if you’re having people over.

The recipe is pretty basic and you can use any of the following vegetables as a starting point for some inspiration;

Raw Beetroot
Carrot
Sweet Potato
Potato
Parsnip
Zucchini
Radish

Ingredients

300 grams Desired Vegetable
2 Tbsp. Olive Oil
1 Tbsp. Cracked Black Pepper
1 Tbsp. Cracked Sea Salt

Method

Preheat the oven to 180 Degrees C.
Using a vegetable peeler, vegetable slicer, mandolin or the ribbon blade on the Spiralizer, thinly slice your vegetable.
Place into a mixing bowl and add in the olive oil, salt and pepper.
Mix it all together until the vegetables are evenly covered.
Spread the vegetables on to some greased up parchment paper ensuring there is only one layer of chips on each tray
depending on how much you’re making and the size of your tray.
Pop into the oven and bake for 20-25 minutes or until the vegetables start to crisp up.
Turn of the oven but leave the vegetable chips in to finish crisping.
Once you’re happy with their crispiness, remove the vegetable chips from the oven and let cool.
The chips are good to eat and can be stored for 2-3 days after.
Enjoy!

Avocado Spaghetti

All i can say about this dish is, try it – now!

Ingredients

1 Avocado
1 Clove Garlic
1/2 Cup of Fresh Basil
Juice of 1 Lemon
1/2 Cup Grated Parmesan
2 Tbsp. Olive Oil
1/2 Cup Frozen Peas
1/2 Cup of Cherry Tomatoes, halved
250 grams spaghetti
Salt & Pepper to taste

Method

Put a pot of water on to boil and add spaghetti to cook for 8-10 minutes or follow packet instructions.
Using a food processor or Nutribullet, add avocado, garlic, basil, lemon juice and parmesan together and whizz until smooth.
When spaghetti is cooked, drain and return to the pot.
Add the avocado mix and stir until evenly mixed throughout.
Add frozen peas and stir for about a minute or two until the have cooked through.
Toss through the cherry tomatoes and add salt and pepper to taste.
Serve piping hot.
Good isn’t it? Let me know what you think!

This is enough for two people to share but don’t feel too bad if you keep it all for yourself!

 

Zucchini Lasagne

A family fave, lasagne is an ideal way to cook up and serve up a slap up meal. If you’re cooking just for one or maybe two people like myself, its also great for meal prepping and stocking up the freezer.
This version of the recipe has recently become super popular with food gurus like Rosanna Purcell including her take on the dish in her recent publication Natural Born Feeder.
I first heard about this twist on the traditional recipe over in Australia a few years back and since I first tried my hand with it, I am totally converted and honestly don’t think I’ve made it without zucchini since.
Zucchini lasagne is a healthy way to get your comfort food kick but to also up your green intake and curb the carbs. Its just as easy to make and tastes awesome.

Ingredients

500 gram lean mince, beef or turkey
1 large / 2 medium zucchinis, thinly sliced
1 brown onion, chopped
2 cloves garlic, chopped
250 gram punnet of field mushrooms, chopped (optional)
1 tin chopped tomatoes
1 big dash of balsamic vinegar
1 beef stock cube, crumbled
300 gram white sauce (see below for method)
1/2 cup grated parmesan
Salt & Pepper
2 Tbsp. Mixed Herbs
1 Tbsp. Olive Oil

White Sauce

There are a couple of different ways to whip up the white sauce to your recipe, depending on your preferences.

1. Buy a jar of white sauce from the local supermarket if you’re time poor or you’re not
confident enough to make your own.

2. Milk Alternative
600ml/1 pint low-fat milk
1 bay leaf
2 tablespoons cornflour
3 tablespoons cold low-fat milk
1 teaspoon mustard of your choice

Gently heat the milk and the bay leaf in a medium sized pot.
Slowly bring to the boil, then remove from the heat and leave for 15 minutes.
Strain.
Blend together the cornflour and 3 tablespoons of cold milk separately.
Pour the strained milk mixture back into the pot.
Gradually add the cornflour mixture in.
Cook over a medium heat, stirring all the time to make a smooth sauce.
Simmer on low for 1 minute.
Add mustard and extra milk if necessary.

3. Natural Yoghurt Alternative
500 gram natural yogurt
2 eggs, beaten
1 pinch nutmeg
Salt & Pepper
Mix all of the above together until smooth and use as your sauce.
I tend to use this method as I find it the easier and healthier choice personally.

Method

Preheat your oven to 180 degrees C.
Heat the olive oil on a pan and add your onions and garlic.
Once the onion and garlic have began to cook through, add your mince and stir.
If you are using mushrooms or any other veg you might like, wait for the mice to brown and then add.
Once your mix has began to cook through, add your crumbled stock cube, balsamic vinegar, mixed herbs, salt and pepper.
Spread and stir the mix evenly for about a minute and then add the tin of chopped tomatoes.
Once you have stirred this all through, reduce the heat and let the mix bubble away.
Thinly slice the zucchini using either a knife or a slicing blade on a mandolin / vegetable slicer.
Pour about half of your mice mixture into a medium-large lasagne dish.
over the mix with a layer of zucchini slices and then add a layer of white sauce.
Repeat this step until all your mix has been used up.
Be sure to finish with a layer of white sauce and then sprinkle the parmesan cheese over this.
Place in the oven and let it cook away for about 35-40 minutes.
Remove from the oven, scoop up a serve and have it with some sweet potato fries, salad or garlic bread.

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