roasted root vegetables, pearled spelt and blue cheese salad

mind set is everything, eliminate I can’t and I don’t like…. they are just barriers to your goal. if you want your body to improve you have to under go change, yes we all struggle with change, remove self mind battles and just embrace the improvements to your life. don’t be scared to ask for help and guidance, but once you have had that guidance, run with it and keep to it! don’t rely on anyone to do this for you, its your body and you must take responsibility for your results. focus, apply yourself and surprise yourself with what you are capable of.

don’t ignore any of the ingredients that are required to meet your goal: fuel, refuel, hydrate, train hard but train smart, rest and rebuild, listen to where your body is, today, right now, and make alterations to training plan if required.  struggling to sleep well, mindfulness and mediation are great tools.

ingredients

1. 100g carrots
2. 100g parsnips
3. 1 fennel
4. 100g squash
5. 100g turnip
6. 3 banana shallot
7. 3 garlic clove
8. 1 tsp fennel seeds
9. 1tbsp olive oil
10. 300g pearled spelt
11. handful of parsley
12. 3 sprigs of dill
13. 120g blue cheese

dressing

1. 2 tbsp olive oil
2. 1 tbsp white wine vinegar
3. juice of 1 lemon

directions

1. pre heat the oven 180*
2. dice the carrots, parsnips, squash, turnips. slice the shallots, fennel into quarters.
3. place the carrots, parsnips, squash, turnips, shallots and fennel into a roasting dish, and toss with 1 tbsp of olive oil. sprinkle over fennel seeds and season. roast for 35-40 minutes.
4. wash pearled spelt thoroughly. place the pearled spelt into a pan with double the amount of water. bring to the boil, and reduce heat to a simmer for 15-20 minutes until cooked and tender.
5. to make the dressing, place the olive oil, white wine vinegar and lemon juice into a blender and mix for 30 seconds.
6. roughly chop the parsley and dill
7. remove roasted vegetables from the oven. drain excess water from the pearled spelt.
8. in a salad bowl place the pearled spelt, roasted vegetables, parsley, dill, blue cheese and dressing and toss.
9. its time to enjoy.

goats cheese, beetroot and puy lentil salad.

with today’s advertising it can be confusing as to which foods are actually good for you. add that together with the limited time in our busy schedules, i find that people tend to under eat during both breakfast and/or lunch.  which leads the body to go into starvation mode, resulting in us grabbing sweet readily available treats to keep us going.

i basically ignore things marked light, diet, healthy and instead rely on producing rounded meals from scratch, that way i know exactly what my body is getting and can make sure its getting enough of the right stuff.

stay away from microwave ready meals, tin soups and fruit juices, as most are packed with far too much sugar and salt.

breakfast and lunch need to be treated as complete meals in themselves, not little snacks. on a sunday think a head to the week,  and if life is busy, prep your lunches and freeze.

for fat loss:

1. distribute proteins, carbohydrates and fats throughout the day at each meal, not just the evening meal.
2. choose whole grains and fresh vegetables over refined grains and simple sugars.
3. schedule no fewer than four and as many as six meals a day, this helps to control hunger, minimize blood-sugar fluctuation and increase energy levels throughout the day
4. avoid empty calories and high processed foods, which contain many calories and do little to provide satiety
5. drink a lot of water at least 8-12 cups per day.

for lean body mass gain

1. keep in mind the post workout window opportunity. ingestion of protein and carbohydrate within 90 minutes of a workout will increase recovery and protein synthesis and maximizing gains.
2. do not neglect the importance of carbohydrates and fats. It takes more than protein to increase lean body mass. 

with this information in mind here is a great rounded salad to add to your life for lunch.

ingredients

1. 400g raw beetroot
2. 2 tbsp olive oil
3. 240g puy lentils
4. pinch of sea salt
5. 40g rocket
6. 120g goats cheese
7. 40g hazelnuts

dressing

1. 40g sun-dried tomatoes
2. 1 tbsp whole grain mustard
3. 1 clove of garlic
4. 2 tbsp red wine vinegar
5. 8 sprigs of mint
6. 1 tbsp honey
7. 50ml olive oil
8. 50ml rapeseed oil

directions

1. preheat the oven to 180*c
2. remove and discard stems and leave from beetroot. rub the beetroot with the 2 tbsp of olive oil. wrap the oiled beetroot in foil and roast for 1 hour and 15 minutes.
3. rinse and drain lentils. put the rinsed lentils in a saucepan and cover with 3x their volume of water and a pinch of salt. bring to the boil and simmer for 20-25 minutes. drain and leave to cool.
4. place the hazelnuts into a small roasting tin,  and pop into the already heated oven for 8 minutes. the temperature remains at 180*c
5. remove the beetroot from the oven. after allowing the beetroot to cool for 15 minutes, remove skin. dice the beetroot into 1 cm cubes.
6. remove roasted hazelnuts from the oven and roasting tin, leave to cool
7. to make the lentil dressing, crush the clove of garlic into a food processor along with the sun-dried tomatoes, mustard, vinegar, honey, olive oil, rapeseed oli. remove mint leaves from their stems and add to the food processor mix. blend the dressing ingredients together for 30seconds.
8. stir the dressing into the cooled lentils.
9. in a large salad bowl place the rocket, dressed lentil, beetroot, sliced goats cheese and cooled toasted hazelnuts.
10. enjoy as its ready to serve.

hit the ground running with poached eggs, asparagus and spinach

start the new year the right way with the most important meal of the day containing 2 of your 5 a day! hit the ground running!

new year fresh start that’s the moto… but lets get smart about it.

don’t just blast your body with way to much exercise and starve yourself so you burn out before the end of the january and hate exercise for the rest of the year!

fuel your body with nutritious food to keep your energy high so you meet each workout with a bounce in your set.  that means a minimum of 3 well rounded meals a day… if you have the time, 4 well rounded meals a day will work even better.  basically eat little and often, avoid going for long periods without food to speed up your metabolism.

ok so your goal might be to lose weight or hit a specific athletic height. but for me the most important thing for you to consider before you start planning your training program, is where is my body right now, are there any niggles I need to take care of? is my body sending me any signs? listen to yourself! then factor in the necessary stretch and release work and postural correction exercises to enhance your strength, power and endurance work.

i totally understand we all live busy lives but if you cut stretching out of your training, it’ll catch up with you later down the line and could put you out for an uncomfortable period of time and those goals will merely be wishful thinking. 

FRESHLY CRACKED

1 1/2 HOURS LATER

ingredients

1.  2 eggs
2. 4 tbsp white wine vinegar
3. 5 asparagus spears
4. 70g spinach
5. 15g butter
6. pepper to taste
7. the leaves of 1 sprig of rosemary

directions

1. in a shallow pan, mix 3 tbsp of vinegar with about 700ml of cold water, break the eggs carefully into the pan of vinegar water and leave for 1 and half hours to firm up the egg white so they are able to keep their shape.
2. after this time has passed, place another 700ml of water and 1 tbsp of vinegar in an addiction shallow pan and bring to the boil and then turn the heat down low. 
3. pour the cold water with the cracked eggs away,  leaving only the eggs, gentle place them into the new pan of heated water. allow the water to just come near to boiling and poach the eggs for 5 minutes.
4. steam the asparagus for 4 minutes.
5. wilt the spinach by sautéing it with the butter in a large pan for 1 minute.
6. serve with finely chopped rosemary and pepper to taste.
7. enjoy!

happy new year!

wholesome chickpea moroccan chicken with vegetarian option

ingrediants 

1. 2 tbsp olive oil
2. 2 chicken breasts  
3. 1 medium onion
4. 2/3 cloves of garlic
5. 200 green beans
6. 100g dried apricots
7. 2 tsp ground ginger
8. 1 tsp ground coriander
9. 1/2 tsp cinnamon
10. 1/2 tsp cumin
11. 1 tsp ras el hanout (or to taste)
12. 1 tin of quality chopped tomatoes
13. 200g green beans
14. 1 tin of chickpeas
15. 100g dried apricots
16. fresh coriander
17. 2 persevered lemons

directions

1. dice the chicken breasts, slice the onion and finely chop the garlic.
2. chop the fresh coriander stems from the leaves, keep both.
3. place olive oil, garlic, onion in a pan over a medium heat and sweat for 3-5 minutes
4. add the chicken to the pan, keep stirring until the chicken has browned.
5. Stir in the ground ginger, ground coriander, cinnamon, cumin and ras el hanout.
6. once the spices start to stick to bottom of the pan add the tin of tomatoes and only the stems of coriander. leave to
7. simmer for 10 minutes
8. chop the apricots and green beans.
9. after 10 minutes of simmering add the apricots, green beans & chickpeas.
10. simmer for another 20min
11. chop the preserved lemons into quarters.
12. just before you serve add preserved lemons and leaves of coriander
13. serve with cuscus

vegetarian option 

1. follow all the steps above minus the chicken breasts.  

jerusalem artichoke & halloumi mediterranean roast

this super tasty healthy dish I hold close to my heart.  just over three and a half years ago my beloved mummy passed away, i was helped through this difficult time by wonderful family and friends. but one very special lady judy haggar has been a beacon of light and support in my life. she encourages and inspires creatively and often invites me over for dinner. this dish has become a wednesday evening special. so I thank her for teaching me this wonderful dish and for being a wonderful friend and mentor. 

ingredients

1. 500g jerusalem artichokes
2. 3 mixed peppers
3. 125g cherry tomatoes on the vine
4. 250g halloumi
5. 1tbsp olive oil
6. zest of 1 lemon
7. juice of ½ lemon
8. 25g basil leaves
9. 4 cloves of garlic
10. black peppercorns to taste.

directions

1. preheat the oven to 200*.
2. scrub or peel jerusalem artichoke tubers and cut out eyes, place in a pan of cold water with a squeeze of lemon to prevent oxidation.
3. slice and remove seeds from peppers, prepare garlic cloves, grate the zest and juice the lemon.
4. place olive oil, basil, lemon zest, lemon juice and seasoning in a blender and coarsely chop.
5. remove jerusalem artichokes from the cold water, and place in a large roasting dish along with the mixed pepper slices, tomatoes on vine and 4 whole garlic cloves.
6. pour basil lemon olive oil dressing over all the vegetables and toss to coat.
7. place in the oven and roast for 25 minutes
8. meanwhile slice the halloumi.
9. after 25 minutes, remove the roasted vegetables from the oven, and add the slices of halloumi.
10. Turn the oven up to 220*, and place the roasting dish back in the oven for another 10minutes.
11. Remove from the oven and serve
12. Enjoy!

festive treats

give the gift of a happy body this christmas. help your loved one achieve their body goal with bodyMethodology. gift certificates for 1 hour, 5 sessions or 10 sessions are available contact us through the webiste for more details.

forefoot running

3 reasons why bodyMethodology advocates landing through the forefoot when you run as oppose to heel striking:

1. landing through the ball of the foot was how our bodies were designed to move, heel striking is inefficient and eliminates our bodies own shock absorbing system.
2. heel striking will slow you down. where as forefoot running will allow you to run at your body’s optimal potential.
3. forefoot running will protect your foot, achilles tendons, knees and lower back. allowing you to run for longer, niggle free & until you are a ripe old age without destroying the body.

“biomeachanically, when you heel strike you’re literally putting on the brakes” rodney wiltshire

winter warmer: vegan friendly, gluten free, thai soup.

this soup will make your kitchen smell heavenly. if you make in advance, its a perfect lunch for a hectic day when your constantly on the go.  my life styles non stop, living in two different cites and i find soups are my go to food, to make sure i am ably to keep my energy levels up whilst traveling,  so i’ve got a bright energy when i meet each and everyone of my clients. but most importantly so i still have enough fuel in the tank for my own personal training. it’s easy in the fast pace of todays world to neglect your own needs, in order to meet the pressures and demands placed on you. always having 3 wholesome meals a day is the best to nurture you wellbeing.

 this wonderful tasting soup is simple to make with the added bonus of being suitable for vegans and people with a gluten intolerance.  

Ingredients:

1. 3 kaffir lime leaves
2. 1tbsp olive oil
3. ½ onion
4. 1 red chilli
5. 2 garlic cloves
6. 1tsp fresh root ginger
7. 400g sweet potato
8. 400ml coconut milk
9. 100ml water
10. 100g red peppers
11. salt & pepper to taste
12. 2 tsp fresh coriander

directions

1. pre heat oven to 200*c
2. dice onions, finely dice red chilli, garlic & gingers. peel the sweet potato and cut into small chunks. remove the veins from the kaffir lime leaves & finely chop.
3. place red peppers on a backing tray and drizzle with olive oil, roast the peppers for 12 minutes.
4. remover peppers from oven, wrap in clingfilm and leave to cool.
5. soften the onions chilli, garlic & ginger in a pan over a mediums heat for 8 minutes.
6. remove the skin & seeds from the red peppers now that they have cooled & finely chop.
7. add sweet potato & kaffir lime leaves, to the pan with the soften onion, garlic, chilli & ginger. sauté for 5 minutes.
8. add water, coconut milk and red peppers, to the pan. simmer for 30 minutes.
9. pour the mixture into a blender and give it a good whizz until it has become a puree. add salt & pepper to taste.
10. serve in a bowl with fresh coriander.
11. enjoy.

blackberry and apple bircher muesli

i like to prepare this blackberry & apple bircher muesli when i have a string of early mornings ahead of me. it helps me find the spring in my step when the alarm clock rings at 6am. for your information I am really not a fan of waking before 7am. once prepared & left to soak over night, it keeps fresh for up to 3 mornings. my hungry morning tummy is super relief for this speedy delicious healthy breakfast. forget ready brek these amazing oats are what keeps my hunger locked up till lunch. 

soaking the oats renders them more digestible, making the nutrients more available.

toppings

1. 1tsp almonds 
2. 1tsp brazil nuts
3. Handful of blackberries
4. 120g greek yoghurt

ingredients

1. 150g sprouted organic oats
2. 15g almonds finely sliced
3. 15g brazil nuts
4. 2tsp sunflower seeds
5. 2tsp linseeds
6. 30g baby figs
7. 150g blackberries
8. 1tbsp goji berries
9. 1tbsp dried cranberries
10. 1tbsp dried mulberries 
11. 400ml koko dairy free
12. 1 apple
13. juice of 1/2 a lemon

directions

1. pre-heat the oven at 180*c. roughly chop the brazil nuts, quarter the figs, peel remove core and grate apple
2. place the almonds, brazil nuts, sunflower seeds, linseeds, pumpkin seeds on a baking tray
3. Place in the oven for 8 minutes 
4. once roasted remove the nutty seed mixture from oven & leave to cool
5. pour the koko dairy free into a blender, along with the blackberries, blend for 30seconds
6.  Stir in goji berries, cranberries, mulberries, cooled nutty seed mix, fig quarters, grated apple & lemon juice
7. place the mixture into a glass jar with a lid, leave to soak overnight in the fridge 
8. the following morning, spoon the bircher muesli into a bowl, top with greek yoghurt, fresh blackberries,  almonds & brazil nuts
9. enjoy!

warm salad of leeks, jerusalem artichokes & king prawns

this salad tastes amazing, it's super fast to make and so good for your body. the hardest part is getting your hands on some jerusalem artichokes. jerusalem artichokes are a wonderful winter root vegetable found in farmers markets between october & february. if all else fails abel & cole sell them & do home delivers. don't confuse them with the globe artichoke. 

jerusalem artichokes  are rich in iron, potassium & vitamin B1, so good for your muscles & nerves. excellent news for us workout freaks. they are also excellent for dietetics. they have a lower glycemic index score than potatoes and they aren't fattening as they contain negligible amounts of fat and zero cholesterol. to top it off they are an extremely good source for dietary fibers.

the salad is brilliant for a quick healthy lunch, however it's best to prepare immediately before cooking. if you must peel and slice the jerusalem artichokes in advance, place in cold water with a squeeze of lemon. peel the jerusalem artichokes  with care to avoid snapping them.

i was taught this wonderful salad by  mark peregrine,  head tutor at the raymond blanc cookery school. 

dressing

1. 1tbsp dijon mustard
2. 1tbsp white wine vinegar
3. 2tbsp water
4. 3tbsp rapeseed oil
5. 1tsp chives
6. 1tsp dill
7. Sea salt to taste
8. black pepper to taste

ingredients

1. 4 medium leeks
2. 320g jerusalem artichokes
3. 60g mixed leaves (watercress, rocket, spinach)
4. 160g king prawns

directions

1. wash the leeks & remove the outer layers, cut them into 3cm batons. wash and peel the jerusalem artichokes slice them into 4 segments.
2. steam the leeks & jerusalem artichokes for 16 minutes. 
3. mean while prepare the dressing, by blending together the dijon mustard, white wine vinegar, water, rapeseed oil, chives, dill, salt & black pepper.
4. once the leeks and jerusalem artichokes are cooked through, place in a bowl with half the dressing whilst they are still warm. stir well & leave to cool for 5 minutes.
5. it's time to serve, make a bed with the mixed leaves, place the leeks and jerusalem artichokes in the centre of the leaves, then top with the king prawns & remaining dressing.
6. enjoy.

Sea Bass on a bed of puy lentils & Spinach

puy lentils are great for us! they count as one of your five portions of fruit & veg a day. pulses are slow release so will keep you feeling fuller for longer, which will help you to avoid snacking. they are a good source of protein, which will keep your hair shiny, nails strong & skin glowing. this dish is so tasty, easy to make & will make your kitchen smell amazing. 

ingredients

1. 1 onion
2. 2 carrots
3. 2tbsp olive oil
4. 127g puy lentils
5. 3 sprigs of rosemary
6. 1tbsp red wine vinegar
7. 3 handfuls of spinach
8. 2 fillets of sea bass
9. salt to taste
10. pepper to taste

directions

1. remove fish from refrigerator 2 hours before cooking to bring it to room temperature.
2. dice carrots & onion. 
3. soften carrots & onions with 1 tbsp of olive oil in a pan for 3 minutes
4. pour in the red wine vinegar, lentils & rosemary, with enough water to barely cover the lentils. simmer for 35-40 minutes with the lid on. topping up the water as required.
5. salt the skin of the sea bass.
6. place the sea bass skin side down in a frying pan with 1 tbsp olive oil over a medium/high heat. cook for 4-5 minutes depending on size of fillet
7. remove rosemary from lentils.
8. add 3 handfuls of spinach to the lentils, salt & pepper to taste, put the lid back on & allow the spinach to wilt for 3 minutes.
9. flip the sea bass fillets over to finish the top side for 2 minutes.
10. its time to dish up & enjoy!!

'la poule au pot'

cold season seems to be upon us, nearly everyone i have come into contact with over the last two weeks has been muddling through with a cold. when you are training that common cold just seems to make everything feel that little bit tougher. so i thought i'd share with you this wonderful 'la poule au pot' aka chicken in a pot. the extremely talented mark peregrine, head tutor at the raymond blanc cookery school & his team taught me this wonderful dish, along with a thai variation. enjoy the original 'la poule au pot' the day you make it, then turn it into the thai soup the following day. i highly recommend the cookery school at belmond le manoir aux quat'saisons, the valuable information they impart makes cooking simple, fun & tasty. the goodness in this soup nurtures  the body & is comforting to an aching body. it also makes the kitchen smell amazing.

ingredients

1. 1.8 kg organic free range chicken
2. 320g /4x shallots
3. 300g /4x carrots
4. 300g /2x leeks
5. 250g /4x turnips
6. 320g celery
7. 8 sprigs parsley
8. 4 sprigs thyme
9. 3 Bay leave
10. 1 sprig tarragon
11. 1g pepper
12. 3L cold water
13. 3tsp Sea salt
14. 3 lemongrass

to serve

1. Coriander.

directions

1. peel shallots, carrots & turnips. wash & trim the leeks & celery. bash the lemongrass with a rolling pin.    
2. remove the wishbone from the chicken, through the neck score each edge of the wishbone with a sharp knife. holding the wishbone in the centre pull it out.   
3. place the chicken in a large saucepan. cover the chicken with the cold water & bring to the boil, skim and add the remaining ingredients simmer very gently for 40-50 minutes according to size of chicken. if the cooking liquid boils then the meat will be tough and the fat and impurities will boil into the liquid. creating an unclear broth which will also lack clarity of flavour.   
4. to check if the chicken is cooking, pierce a thigh with the blade of a thin knife; if the liquid runs pink the chicken will require further cooking- when the juices run clear the chicken is cooked.   
5. turn off the heat and allow to rest for 20 minutes. allowing the meat to rest in the cooking liquid helps to tenderise the meat and improve the flavours.   
6. remove the chicken from the broth, allow to cool slightly. score the chicken down the centre, fold the wings back, remove the breast from the bone, remove the meat from the thighs. discard all bones. slice the meat.     
7. discards the lemongrass from broth.   
8. serve the broth along with some of the vegetables into a bowl. place the sliced chicken into the bowl along with some finely chopped fresh coriander.      

thai variation.

ingredients

1. 15g ginger
2. 1 clove garlic
3. 1 red chilli
4. 2 tbsp fish sauce or tamari sauce
5. 1 lime
6. 1 pak choi
7. coriander

directions 

1. as you remove the chicken from the broth, also remove all vegetables, discarding lemongrass.       
2. add ginger, garlic, fish/ tamari sauce, bring the broth to the boil again, then turn down to a simmer, add pak choi, steam for 3minutes.              
3. add lime, chilli & freshly chopped coriander.          
4. serve with the sliced chicken & some of the original vegetables. enjoy your nurturing bowl of goodness.

SEASONAL EATING PUMPKIN APPLE PANCAKES

i am always hungry for breakfast the minute i wakeup and during the winter months i love a warm breakfast to set me up for the day. eating seasonal fruit & veg is the best way to ensure it to be fresh & contain all its nutrients. eating local is not only better for our carbon footprint but also better for our bodies. i like to make up a batch of these pumpkin apple pancakes to enjoy on a sunday & then use the remaining batter on a monday morning when i usually have less time on my hands. it's quick tasty & healthy. 

topping

ingredients

1. 1 apple
2. 1 tbsp honey
3. sprig of lemon thyme 

1. 70g oat flour
2. 70g wholemeal flour
3. 225g pumpkin  
4. 1 egg
5. pinch of salt
6. 1 tbsp baking powder
7. 2 tbsp agave syrup
8. 2 tbsp coconut Oli
9. 1/2 apple
10. pinch of cinnamon
11. pinch of ginger
12. 120 ml milk

directions

1. set the oven at 200*C. cut the pumpkin into small cubes & place onto a baking tray. cook for 15 minutes. remove from oven & place into a blender. blend for 1 minute.  leave to cool 20 minutes. 
2. place the coconut oil into a small saucepan & melt for 1minute low/ medium heat (avoid boiling oil). leave to cool.
3. peel & chop the apple into small cubes. 
4. place the pumpkin purée from the blender along with the oat flour, wholemeal flour, egg, salt, baking powder, agave syrup, melted coconut oil, Apple cubes, cinnamon, ginger & milk into a bowl & mix. 
5. place 1 tsp of coconut oil into a frying pan, heat the oil over a high heat, pour away the excess oil. place a large spoon of mixture into the pan. cook for 1minute, then flip them carefully & cook the reveres for another minute. remove from pan & keep warm in oven whilst you cook the rest of the pancakes. 
6. for the topping peel & chop the apple into eights, place into a frying pan along with honey & lemon thyme & fry until soft. 
7. it's time to serve & enjoy! 

lunch for the busy guy & gal on the go

i am always on the go, there is just so much i want to enjoy, achieve & fit in my life. but when you have a busy life style it's so easy to lose track of time & push the body past the point of hunger & then grab the first thing to hand to fill your tummy. usually the wrong things are at hand. but planning ahead helps eliminate this bad habit. here is an easy lunch you can add into your life.

ingredients

1. 120g quinoa 
2. handful asparagus
3. handful broccoli
4. handful baby sugar snaps
5. 1 shallot
6. 1 Tsp dijon mustard
7. 1 Tbsp white wine vinegar
8. 1 clove garlic
9. 3 Tbsp olive oil
10. 1 Tsp maple syrup
11. handful mixed seeds: sunflower/pumpkin/sesame/linseed
12. 50g cucumber
13. 1 avocado
14. 3 spring onion
15. 100g feta
16. 10g parsley
17. 10g mint

directions

1. place the quinoa & 360ml of water into a saucepan, bring to the boil, then reduce the heat and simmer gently until all the water has been absorbed. this should take around 20 minutes. set the quinoa aside to cool down.
   
2. chop the broccoli, asparagus into bite size pieces. steam broccoli, asparagus & baby sugar snaps, over a medium-high heat for 4 minutes. set aside to cool down.
3. place the shallot, dijon mustard, white wine vinegar, garlic, olive oil, maple syrup & 2 Tsp water into a bender, and mix for 30 seconds.
4. place the mixed seeds into a frying pan and brown for 3 minute’s over a medium heat. set a side to cool.
5. chop the cucumber & avocado into bite size pieces, finely chop the spring onion.
6. mix all the elements of the salad in a large salad bowl: quinoa, broccoli, asparagus, baby sugar snaps, cucumber, avocado, spring onions, feta, parsley, mint & seeds
7. serve & pour over dressing to taste.

Papa's Moroccan Chicken

eating healthy doesn't mean restricting & limiting yourself to a few healthy dishes, that will soon become boring. you will just get fed up and start getting those naughty cravings. we are so lucky today healthy food ideas are everywhere. i recommend introducing one new healthy meal to your life each week. keep your diet fun; get excited about food & that new dish you are going to try. my cookbook collection is ever growing. there is a wonderful little place in notting hill called 'books for cooks', i could spend hours in there. go treat yourself to a new cookbook and keep growing & learning, and improving your health the fun way.

i am that girl who looks forward to what she's going to have for breakfast, lunch & supper, so when i'm pushing myself with a tough workout i know my treats just around the corner, but it's a healthy nurturing treat, so guilt free.

my dads moroccan chicken is a brilliant nurturing winter warmer to refuel the body.

ingredients

1. 1 onion
2. 2 chicken breasts
3. 2 Tbsp olive oil
4. 1 tsp turmeric
5. 2 tsp ginger
6. 2 tsp cumin
7. ½ tsp paprika
8. ¼ tsp cinnamon
9. 1 tsp ras el hanout
10. 630 ml chicken stock
11. 2 Tbsp coriander with stems
12. salt to taste
13. 100g dried apricots
14. 2 small/ medium preserved lemons quartered
15. 1 Tbsp honey
16. 100g couscous

directions

1. soften onions with olive oil
2. chop the two chicken breasts into cubes
3. add chicken and brown
4. add turmeric, ginger, cumin, paprika, cinnamon & ras el hanout.
5. add chicken stock,
6. roughly chop coriander including stems and add
7. simmer for 30 minutes.
8. add salt, dried apricots, preserved lemons & honey.
9. turn the temperature to a higher simmer & stir; allow to reduce for an extra 5-10min
10. place couscous in a bowl & pour over 160ml of boiling water. cover the bowl & leave for 5-8 minutes. stir in a dash of olive oil.
11. it's time to serve. no need to be greedy, remember portion control. 

protein bars

these vegan friendly, grain free, low carb protein bars, are great for when you've been pushing your body hard with exercise and need that extra boost to make it through the day. although yes they are full of goodness they still need to be considered a treat. enjoy one after exercise and avoid skipping meals and binging on the whole batch you've just baked.

ingredients 

topping

1. 1 cup coconut oil
2. 1 cup cocoa powder
3. 3 Tbsp xylitol
4. 2 tsp vanilla extract
5. 1 Tbsp agave nectar

base

1. 1 cup macadamia nuts
2. 3/4 cup almond nuts
3. 2 Tbsp sunflower seeds
4. 2 Tbsp pumpkin seeds
5. 1/2 cup flax seeds
6. 1/2 cup shredded coconut
7. 1/2 cup almond butter
8. 1/4 tsp salt
9. 1/2 cup coconut oil
10. 2 tsp vanilla extract
11. 2 Tbsp xylitol

directions

base

1. in a food processor blend together: macadamia nuts, almond nuts, sunflower seeds, pumpkin seeds, flax seeds,  shredded coconut, almond butter and salt
2. melt the coconut oil
3. stir in melted coconut oil, vanilla extract and xylitol
4. line a baking tray with greaseproof paper 
5. fill the baking tray with the nutty mixture of goodness, and pat down
6. place in the fridge for 1 hour

topping

1. melt coconut oil on low heat
2. once you've removed from heat stir in cocoa powder, xylitol, vanilla extract and agave nectar
3. collect set nutty mixture of goodness from the fridge
4. pour healthy chocolate mixture over the set nutty mixture of goodness
5. place back in the fridge for the new topping to set for 1 hour
6. remove from baking tray, place on chopping board and cut into slices
7. store in the fridge ready to enjoy as a well earned treat after your tough workout, resisting the temptation to eat more than one a day.

hello everyone

Welcome to the new bodyMethodology website!