One Pan Roasted Garlic Salmon & Broccoli

One Pan Roasted Garlic Salmon & Broccoli

Here’s the too-tasty-to-believe one-pan recipe that you should be making for dinner tonight…

Buttery, flaky salmon fillets and crispy roasted broccoli are perfectly seasoned with garlic and lemon in this simple, nutritious dish. Enjoy!

What You Need
Serves 6

For the Broccoli:

2 heads broccoli, cut into florets
2 tablespoons olive oil
1 tablespoon garlic, minced
sea salt and black pepper, to taste

For the Salmon:

5 (6 oz) salmon fillets, skin-on
1 tablespoon olive oil
2 teaspoons garlic, minced
1 teaspoon Lemon Zest
2 teaspoons dried marjoram
½ teaspoon sea salt
ground black pepper, to taste
1 lemon, cut into 5 slices

Instructions

1. Preheat the oven to 450 degrees F. Lightly grease a rimmed baking sheet with olive oil.

2. In a large bowl toss the broccoli ingredients together, seasoning generously with sea salt and black pepper. Mix until well combined.

3. Spread the seasoned broccoli in a single layer over the prepared baking sheet and roast in the preheated oven for 10 minutes.

4. Meanwhile, drizzle the olive oil over the salmon fillets and evenly sprinkle with the minced garlic, lemon zest and dried marjoram. Season generously with sea salt and black pepper.

5. Remove the baking sheet from the oven and move the broccoli to create open spaces for the fillets. Place the salmon in the empty spaces and put back in the oven for 10 to 12 minutes, until the salmon is flaky and cooked through. Top each fillet with a slice of lemon and place under the high grill for 1 minute. Remove from the oven. Enjoy!

Nutrition
One serving equals: 401 calories, 19g fat, 12g carbohydrate, 8g fibre, 356 mg sodium, 3g sugar, and 42g 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 prised 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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Fit Turkey Goulash

Fit Turkey Goulash

A light dinner that’s centred around protein and veggies is the perfect way to end your day. Today I have an innovative recipe that delivers big in both flavour and fitness.

This Fit Turkey Goulash is a fun way to serve up wholesome ingredients that the whole family will enjoy. Making smart substitutions, like using courgette noodles instead of traditional pasta noodles, is a great way to eat meals that help propel you towards your fitness goal. Lucky for you this wholesome meal is packed with flavour!

What You Need
Serves 8

3 strips bacon, chopped
2 pounds minced turkey
sea salt and black pepper
2 apples, seeded and diced
2 yellow onions, diced
1 red bell pepper, seeded and diced
2 tablespoons fresh thyme
1 bay leaf
3 tablespoons sweet paprika
1 tablespoon ground cumin
juice of 1 lemon
2½ cups broth (chicken or bone)
5 medium courgettes
1 tablespoon olive oil
2 tablespoons fresh parsley, minced
2 tablespoons fresh dill, chopped
plain Greek yogurt (optional)

Instructions

1. Place a casserole dish over medium-high heat. Add the bacon and cook until crispy. Transfer the bacon to a plate with a slotted spoon.

2. Add the ground pork to the pot in the bacon drippings, cook, breaking it into smaller pieces. Season with salt and pepper.

3. Add the apples, onions, bell pepper, thyme and bay leaf. Cook until the onions soften, about 5 minutes. Mix in the paprika and cumin.

4. Return the bacon back to the pot, along with the lemon juice and broth. Bring to a boil, reduce the heat to a simmer, and cook until the goulash thickens.

5. Use a veggie peeler to peel the courgette into flat noodles in a large bowl. Toss with the olive oil and season with sea salt. Mix in the parsley and dill.

6. Serve the goulash warm over noodles with a dollop of Greek yogurt. Enjoy!

Nutrition
One serving equals: 360 calories, 18g fat, 19g carbohydrate, 5g fibre, and 37g 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 prised 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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Crispy Orange Chicken

Crispy Orange Chicken

If you’re a fan of crispy orange chicken from Chinese take-out restaurants then you are going to simply love this healthier at-home version. While traditional orange chicken dishes taste great they are filled with gluten, sugar, soy and unhealthy fats that cause weight gain. Not a good thing when you are trying to get fit and healthy!

This version is much healthier so you can enjoy the flavours you love without any of the guilt.

This dish is really quick to throw together for a weeknight dinner and tastes so good you won’t believe it’s healthy. As a bonus you won’t get that big belly ache like with the take-out version. Enjoy!

What You Need
Serves 6

½cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos or soy sauce
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia or raw palm sugar
1 tablespoon coconut oil
1 kg boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped

Instructions

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.

2. In a large skillet, heat the coconut oil on medium-high.

3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

5. Garnish with sesame seeds and freshly chopped green onion.

Nutrition
One serving equals 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fibre, 35g 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 check out our 28 Day Foundation Membership and apply to join today.

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    Cinnamon Apple Pork Chops

    Cinnamon Apple Pork Chops

    Here is another wholesome dinner that’s simple and quick enough to make on a busy weeknight.

    Lean cuts of pork are high in protein and low in fat. Add a side of veggies and you’ve got a clean meal that delivers all the right nutrients without waist-expanding carbs.

    Remember that making simple meals like this at home will help accelerate your fitness results.

    What You Need
    Serves 4

    2 apples, chopped (braburn or cox are good)
    1 medium yellow onion, chopped
    2 Tablespoons coconut oil
    cinnamon
    sea salt
    4 lean pork chops
    1/4 cup white wine
    1/4 cup sliced almonds

    Instructions

    1. In a large frying pan warm 1 Tablespoon of the coconut oil over medium heat. Add the apples and onions. Sauté for 5 minutes until the apples are tender.

    2. Remove the apples and onions from the pan.

    3. Add the remaining Tablespoon of coconut oil to the pan and leave the heat on medium. Sprinkle cinnamon and salt on both sides of the pork chops then rub in.

    4. Place the pork chops in the pan, sear on each side for 2 minutes.

    5. Add the wine and bring to a boil. Add the apples and onions back to the pan, cover and cook for about 6 minutes.

    6. Sprinkle with the almonds and serve the chops with a generous helping of the apples and onions.

    Nutrition
    One serving equals 296 calories, 12g fat, 94mg sodium, 10g carbohydrate, 2g fibre, and 21g 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 check out our 28 Day Foundation Membership and apply to join today.

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      Glazed Salmon

      Glazed Salmon

      Who says that your protein+veggies dinner should be boring and tasteless? Forget that! Here’s a protein-packed dinner recipe that has amazing flavour!

      Salmon is full of healthy omega-3 fatty acids and B vitamins, so this is a dinner that you can feel great about eating. Increase the nutrition content of the meal even more by serving it with a salad of vibrant greens and some avocado.

      What You Need
      Serves 2

      1 fillet of fresh Salmon (wild alaskan if you can)
      1 cup Light Soy Sauce
      2 tablespoons fresh minced ginger
      2 tablespoons honey

      Instructions

      Combine the Soy Sauce, Ginger and honey nectar. Place the Salmon in a pan and cover with the marinade for 1 hour in the fridge.

      Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.

      Grill over medium heat until cooked through and flaky. Serve immediately and enjoy!

      Nutrition
      One serving equals 300 calories, 12g fat, 8g carbohydrate, .5g fibre, and 40g 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 check out our 28 Day Foundation Membership and apply to join today.

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        Healthy Chicken Fillets

        Healthy chicken Fillets

         

        Who says that chicken fillets have to be battered and fried? I have a lighter recipe for chicken fillets that are just as tasty! Simply bake in the oven at 425 degrees F for 15-20 minutes, turning once halfway through.

        What You Need
        Serves 4

        500 grams boneless, skinless chicken fillets
        2 tablespoons light soy sauce
        1 tablespoon honey
        1½ teaspoons sea salt
        ¼ teaspoon white pepper
        ¼ teaspoon black pepper
        2 tablespoons lime juice

        Instructions

        1. Combine the fillets with all of the remaining ingredients in large ziplock bag. Place in the fridge to marinate for 4 hours, or up to overnight.
        2. Arrange the fillets in a single layer on a baking tray. Set the oven to cook for 15-20 minutes at 425 degrees F. Flip all of the tenders once, halfway through the cook time.
        3. Serve immediately with a variety of your favourite dipping sauces. Enjoy!

        Nutrition
        245 calories, 8g fat, 7g carbohydrate, 2681mg sodium, 4g sugar, 0g fibre, and 33g 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 check out our 28 Day Foundation Membership and apply to join today.

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        One Pan Chorizo & Eggs

        One Pan Chorizo & Eggs

        It’s important to start your day off right, and to do so you’ll need to steer clear of traditional breakfasts.

        Most popular breakfast foods are filled with grains and sugar. Think about it, there’s cereal, toast, pastries, pancakes, waffles, and the list goes on. These breakfast foods are a fast-track to weight gain.

        Instead of a breakfast that’s high in sugar, I’d like to see you fill up on protein and veggies in the morning. Yes, protein and veggies are wonderful for breakfast! Eating like this will help you achieve your fitness goals quicker and will give you loads of natural energy to carry you through your day.

        This breakfast has chorizo, eggs and rocket – but feel free to also experiment with other combinations of protein and veggies in your breakfast. Enjoy!

        What You Need
        Serves 4

        2 links chorizo, casing removed
        ½ yellow onion, chopped
        15-oz can diced tomatoes
        12 cherry tomatoes, halved
        4 large eggs
        1 cup rocket or spinnach
        sea salt
        black pepper

        Instructions

        1. Preheat the oven to 300 degrees F.

        2. Place the chorizo links in a medium, oven-proof, frying pan over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the pan, and then slice each link into 10 pieces.

        3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the pan. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the pan. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.

        4. Place the pan in the oven for 10-15 minutes, until the eggs are set. Top with fresh rocket/spinnach and season with sea salt and black pepper. Enjoy!

        Nutrition
        One serving equals 289 calories, 20g fat, 8g carbohydrate, 2g fibre, and 17g 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 check out our 28 Day Foundation Membership and apply to join today.

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        Fitness Turkey Skillet

        Fitness Turkey Skillet

        Here’s an easy meal that epitomises lean eating! It’s a simple skillet dish that doesn’t require any highfalutin kitchen skills, yet turns out tasting phenomenal! So often healthy eating is brushed off in favour of a quicker, easier option – however with a recipe this simple there’s simply no excuse to put off eating healthy any longer.

        Scroll down and purchase the ingredients below. Then get home, pull out your favourite skillet, and start cooking. In about 30 minutes you will be done, your home will be filled with yummy food smells, and the family will gather to enjoy a scrumptious, lean-body meal that gets you all one step closer to your fitness goals. Don’t wait, let’s do this now!

        What You Need
        Serves 8

        1 teaspoon olive oil
        1 teaspoon garlic, minced
        1 yellow onion, diced
        2 cups Brussels sprouts, thinly sliced or shredded
        1 cup butternut squash, finely diced
        1 can, Hatch, green diced chiles
        sea salt and black pepper
        1 Tablespoon chili powder
        1 teaspoon cumin 
        1 teaspoon smoked paprika
        1 lb lean ground turkey
        1 cup egg whites

        Instructions

        1. Place a large skillet over medium high heat. Add the olive oil and garlic and sauté until golden, about 3 minutes. Add the onion and sauté for 5 minutes, until tender. Add the Brussels Sprouts, butternut squash, and diced chiles and reduce the heat to medium low. Cook, stirring occasionally, for 5 minutes, until tender. Sprinkle with salt and pepper. Remove the veggies from the skillet and set aside in a bowl.

        2. In a large bowl combine the chili powder, cumin and smoked paprika. Add the ground turkey and use your hands to work the spices into the meat. Return the skillet to medium high heat and add the turkey. Cook, stirring often and breaking the turkey into small pieces, until no pink remains. Add the veggies back in. Stir well and pour in the egg whites. Cook, stirring continuously, until the egg whites are set. Season with salt and pepper. Serve immediately. Enjoy!

        Nutrition
        One serving equals 139 calories, 5g fat, 8g carbohydrate, 1g sugar, 126mg sodium, 3g fibre, and 16g 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 check out our 28 Day Foundation Membership and apply to join today.

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        Mango & Black Bean Chicken Salad

        Mango & Black Bean chicken Salad

        Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters!

        With tender, roasted chicken, flavourful black beans and sweet, tangy mango, this salad hits every flavour note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

        As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favourite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

        Servings: 6

        Here’s what you need

        • 1 (15oz) can of black beans, drained and rinsed
        • 1 small mango, pitted, peeled and diced
        • 1 cup chopped roasted chicken, chopped
        • 1 Tablespoon fresh lime juice
        • ½ teaspoon crushed red pepper flakes, or more to taste
        • 1 Tablespoon fresh orange juice
        • 3 Tablespoons fresh corriander, chopped
        • Salt and pepper, to taste

        Instructions

        1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

        Nutritional Analysis

        One serving equals: 287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g 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 call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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            Sweet Potato Pancakes

            Sweet Potato Pancakes

            Pancakes are typically filled with grains and sugar and then topped with sugary syrup. It doesn’t take a rocket scientist to realise that eating stacks of traditional pancakes will not help you towards your fitness goal!

            This recipe for Sweet Potato Pancakes, on the other hand, is made without grains and refined sugars. It’s the perfect way to treat yourself on the weekend without getting off track with your healthy eating.

            Be sure to practice portion control and to top with some fresh berries instead of sugary syrup. Enjoy!

            Servings: 15

            Here’s what you need

            • 1 cup blanched almond flour
            • 1 cup arrowroot starch
            • 1½ teaspoons ground cinnamon
            • ½ teaspoon ground nutmeg
            • ½ teaspoon sea salt
            • 1 cup sweet potato, baked and mashed
            • 1 can (13.66 oz) coconut milk, canned and full-fat
            • 3 eggs, slightly beaten
            • 2 tablespoons melted coconut oil

            Instructions

            1. Preheat your pancake griddle or large skillet over medium-high heat.
            2. In a medium bowl, combine the almond flour, arrowroot starch, cinnamon, nutmeg and sea salt.
            3. In another medium bowl combine the mashed sweet potato, coconut milk, eggs and coconut oil. Mix until fully combined. Add the dry ingredients to the wet ones and mix until fully incorporated. Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.
            4. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a ¼ cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side.

            Nutritional Analysis

            One serving equals: 166 calories, 12g fat, 13g carbohydrate, 1g sugar, 86mg sodium, 2g fibre, and 4g 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 call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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