Chilli Roasted Salmon & Veggies

Chilli Roasted salmon & Veggies

What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the perfect recipe to cook up for dinner tonight. The best dinners to fuel your fitness results are a combination of fresh, fibre-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

What You Need
Serves 4

¼ cup fresh lime juice
1 teaspoon minced garlic
1-2 Teaspoons chilli powder
1-2 Teaspoons ground cumin
3 Teaspoons olive oil, divided
4 (5-oz) salmon fillets
2 courgettes, sliced into half moons
1 yellow pepper, thinly sliced
1 red pepper, thinly sliced
1 green pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper

For the Creamy Mustard Sauce

2 Tablespoons coconut cream or Greek Yoghurt
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1 teaspoon water

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.

2. In a small bowl combine the lime juice, garlic, chilli powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.

3. In a medium bowl toss the courgette, peppers, and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.

4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutrition
One serving equals: 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fibre, and 61g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Sweet & Tangy Grilled Chicken

Sweet & Tangy Grilled Chicken

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. The honey-mustard glaze has a wonderful tangy flavour. Remember to add healthy side dishes for a complete fitness meal that will satisfy without weighing you down.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

What You Need
Serves 6

4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
½ teaspoon minced garlic
6 boneless, skinless chicken breasts

Instructions

1. Pre-heat your grill. If using coals, heat until the coals turn grey and there are no longer strong flames, 35-45 minutes.

2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.

3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Serve with a side of veggies. Enjoy!

Nutrition
One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fibre, and 28g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Asian Chicken Dinner

Aisan Chicken Dinner

Serve this flavourful Asian Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fibre. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

What You Need
Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 Courgette, chopped
1 teaspoon fresh ginger, minced
¾ cup chicken stock
2 Tablespoons arrowroot starch(or cornflour)
2 Tablespoons toasted sesame seed oil
1 Tablespoons red wine vinegar
1 Tablespoon coconut aminos (or soy sauce)
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large wok or frying pan over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and courgette. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the pan, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition
One serving equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fibre, and 19g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Quick Chicken Stir Fry

Quick Chicken Stir Fry

No need for your usual take-away order tonight, instead try this quick and healthy recipe. Cooking at home automatically reduces calories and makes losing fat and getting fit easier than it would be while eating take-away. 

This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir-fried chicken meal.

What You Need
Serves 6

1 head cauliflower
¼ cup sodium reduced soy sauce
¼ cup mirin (sweet rice wine)
1 Tablespoon palm sugar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces mange tout, halved lengthwise diagonally
1 bunch spring onions, cut into 1-inch pieces

Instructions

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large frying pan heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

2. Combine soy sauce, mirin, palm sugar, apple cider vinegar and chicken stock in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.

3. Heat a large nonstick frying pan or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.

4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add mange tout and onions; sauté 2 minutes. Add soy mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutrition
One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fibre, and 28g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Southwestern Chicken Dinner

Southwestern Chicken Dinner

Serve this flavourful Southwestern Chicken Dinner with a side of dark leafy greens. This is the epitome of a meal focused on protein and fibre. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

What You Need
Serves 6

2 lbs organic chicken breast
Dash of sea salt and black pepper
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 tomato, seeded and diced
2 Teaspoon Cayene Pepper
1 Teaspoon chili powder
1 Tablespoon balsamic vinegar
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground cinnamon

Instructions

1. Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.

2. Place the coconut oil in a frying pan over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.

3. Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.

4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!

Nutrition
One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fibre, and 18g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Courgette & Asparagus Pasta

Courgette & Asparagus Pasta

Traditional pasta is a big no-no when it comes to being fit and toned, so many fitness enthusiasts turn to vegetables for their noodle fix. This is a wonderful recipe to make a big batch of and to use throughout the week for meal prep by adding chopped, grilled chicken breast for protein. There’s tons of flavour and fibre to keep you fuelled and happy.

You’ll need a spiraliser for this recipe, in order to create long, noodle strands out of Courgette​. If you don’t already have a spiraliser, it’s a great tool that makes low-carb noodles quickly and easily. The addition of roasted asparagus to this pasta is simply delicious. Enjoy!

What You Need
Serves 4

1 bunch, organic asparagus
1 teaspoon olive oil
dash of sea salt and pepper
5 organic Courgette​s
2 Tablespoons sun dried tomatoes, chopped

For the dressing

1 garlic clove, chopped
2 Tablespoons yellow onion, chopped
1 Tablespoon Dijon mustard
1 Tablespoon lemon juice
¼ teaspoon sweet paprika
2 Tablespoons olive oil
¼ cup fresh chives, thinly sliced

Instructions

1. Preheat the oven to 425 degrees.

2. Trim the ends off the asparagus, and chop into ½ inch pieces. Place in a medium bowl and combine with the olive oil and a dash of salt and pepper. Transfer to a baking sheet and bake for 10 minutes.

3. Trim the ends from the Courgette​ and use a veggie peeler to remove the green skin. Cut the Courgette​ in half, width-wise, then run through a spiral slicer to create long, angel hair noodles. Place the noodles in a large bowl. Add the sun dried tomatoes and roasted asparagus.

4. In a small bowl combine all of the dressing ingredients. Pour the dressing over the noodle salad and mix well to combined.

Nutrition
One serving equals: 134 calories, 8g fat, 10mg sodium, 10g carbohydrate, 5g fibre, and 5g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Mint Chocolate Shake

Mint Chocolate Shake

Protein shakes are a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit.

Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need.

What You Need
Serves 1

1 cup ice
1/2 frozen banana
1 Tablespoon chopped dark chocolate
1 cup water
1 scoop high quality chocolate protein powder
a few drops of organic peppermint flavouring (find next to vanilla extract at the store)
fresh mint leaves to garnish (optional)

Instructions

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutrition
One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fibre, and 20g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Best Spinach Salad

Best Spinach Salad

Here’s a high protein salad that is bursting with flavour and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavour.

This delicious recipe for Spinach Salad is a quick and simple meal that’s filled with fibre and protein. For a complete dinner, add a grilled and sliced chicken breast. Dinners like this will get you well on your way to transforming your body and are perfect for warm summer evenings. Pack the leftovers for a wholesome, fat burning lunch.

What You Need
Serves 4

6 cups organic baby spinach
4 hard boiled eggs, chopped
6 pieces bacon, crumbled
1 cup cherry tomatoes, halved
1 teaspoon olive oil
Juice from one lime
dash of pepper

Instructions

1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.

2. In a small bowl whisk the olive oil, lime juice and pepper.

3. Pour the dressing over the salad, mix and serve.

Nutrition
One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fibre, and 13g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Apricot Chicken

Apricot Chicken

Here’s a wholesome dinner that will please the whole family. Serve it with a scoop of quinoa and a serving of steamed broccoli for a complete meal.

This delicious recipe for Apricot Chicken is a quick and simple dinner that’s filled with fibre and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch.

What You Need
Serves 5

½ cup fruit-only apricot preserves
¼ cup coconut aminos/soy sauce
1 Tablespoon apple cider vinegar
2 teaspoons grated fresh ginger
1 garlic clove, minced
¼ teaspoon sweet paprika
1lb organic chicken fillets

Instructions

1. In a medium frying pan combine the apricot preserves, coconut aminos or soy sauce, vinegar, ginger, garlic and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken fillets and place in a baking sheet. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes.

2. Turn on the high grill. Line a rimmed baking sheet with foil. Place a wire rack in the centre of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to flip the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly.

Nutrition
One serving equals: 215 calories, 1g fat, 91mg sodium, 14g carbohydrate, 1g fibre, and 27g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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Fitness Tuna Salad

Fitness Tuna Salad

Here’s a fitness lunch to pack on-the-go. Serve it over a big bed of leafy greens!

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses Greek yogurt instead. You get all the creaminess without added calories to set back your results.

What You Need
Serves 5

2 (5oz) cans tuna, packed in water
1 cup of Full Fat Greek yogurt
2 Tablespoons Djon mustard
1 teaspoon fresh or dried dill, plus more for garnish
dash of freshly ground pepper
1 green apple, shredded
2 cups green cabbage, shredded
4 cups organic mixed greens (spinach,rocket etc)

Instructions

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.

2. Add the shredded apple and cabbage. Mix well.

3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill.

Nutrition
One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fibre, and 20g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then click here to book in a discovery call with me– I’d love to help you achieve your best body ever!

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