chocolate orange protein bars

perfect post workout pick me up.

ingredients:

1. 150g cashews
2. 180g medjoul dates
3. 6tbsp raw cocoa powder
4. 2tbsp coconut oil
5. 4tbsp brown rice protein powder
6. 4tbsp manuka honey
7. zest of 1 orange

directions:

1. place the cashews into blender and blitz for 45 seconds.
2. cut the dates in half and remove stones.
3. add dates, cocoa powder, coconut oil, brown rice protein powder, manuka honey and orange zest to the blender and blitz for 45 seconds.
4. take a bread tin and line with greaseproof paper.
5. place the mixture from the blender into the bread tin and press down.
6. freeze for 1 hour
7. remove from freezer and slice into 1 inch bars.
8. enjoy! 

*remember these are a treat, not a meal replacement, reframe from eating more than one at anytime. 

jerusalem artichoke, lentil, mushroom and bacon salad

1. 1 1/2 tbsp white wine vinegar
2. 1 tsp dijon mustard
3. 3 tbsp  olive oil
4. 3 tbsp rapeseed oil

ingredients:

1. 175g puy lentils
2. 1 onion
3. 3 sticks of celery
4. 25g parsley
5. 350g jerusalem articokes
6. squeeze of fresh lemon juice
7. 150g bacon lardons
8. 100g spinach
9. exotic mushrooms
10. 10g butter
11. olive oil

directions:

1. place the lentils in a pan and cover with cold water. bring them to the boil and then turn the heat down, simmer for 25 minutes.
2. place the white wines vinegar, dijon mustard, olive oil and rapeseed oil into a blender and blitz for 30 seconds to make the dressing.
3. finely chop the onion and celery. place in a frying pan over a medium heat with a tsp of olive oil and sweat for 3-5 minutes.
4. rinse the cooked lentils. take the sauted onion and celery off the heat, add the lentils to the pan and stir to soak up the juices. 
5. add 1/3 of the dressing to the lentil, onion and celery mix along with the parsley and stir.
6. place the jerusalem artichokes into a pan with water, salt and a squeeze of lemon juice  and bring to the boil. turn heat down and simmer for 15 minutes.
7. rinse and drain the tender jerusalem artichokes under cold water. slip the skins off and slice. 
8. saute the sliced tender artichokes along with the lardons until coloured and cooked through. 
9. toss the cooked artichokes and lardons along with spinach in the rest of the dressing.
10. saute the mushrooms in the butter until coloured.
11. to serve layer the lentil mix on the bottom, the artichoke mix in the centre and top with the mushrooms.
12. enjoy!

whole-wheat banana and blueberry pancakes

1. 55 ml arla skyr natural yogurt
2. 30 g raw pecans and hazelnuts
3. drizzle of manuka honey

ingredients:

1. 310 g blueberries
2. 1 banana
3. 165 ml almond milk
4. 1 egg
5. 245 g whole-wheat flour
6. 2 tsp baking powder
7. pinch of salt
8. 1 tsp olive oil

directions:

1. slice the banana
2. place the almond milk, whole-wheat flour, baking powder, egg, salt, banana and half of the blueberries in the blender. blend for 45 seconds.
3. heat the olive oil in a large nonstick frying pan over a high heat, once the pan is nice and hot, turn the temperature down to a middle heat. spoon I the batter, drop a handful of blueberries in raw pancakes.
4. cook for 2 minute and the flip to cook the reverse for a further 2 minutes.
5. serve with in a dollop of arla skyr natural yogurt, and handful of pecans and hazel nuts and a drizzle of manuka honey.
6. enjoy!

roasted golden beet, carrot and chickpea salad

1. juice of 1 large lemon
2. 1 tbsp dijon mustard
3. 5  garlic cloves
4. 55ml olive oil

ingredients:

1. 250g carrots
2. 4-5 golden beets
3. 1 tbsp olive oil for roasting
4. 1/4 tsp salt (for roasting)
5. 2x 240g cans of chickpeas 
6. 1 small red onion
7. 50g flat leaf parsley 
8. salt and pepper to taste

directions:

1. preheat oven to 200*.
2. peel and slice the carrots and golden beets. cut the red onion into sixths. 
3. toss sliced carrots, beets, and onion with 2 tbsp olive oil and salt to taste.
4. spread in a single layer in baking dish and roast until tender and beginning to brown for around 1 hour.
5. juice one lemon.
6. crush the garlic cloves into the blender along with lemon juice, mustard, and olive oil and blitz for 30 seconds.
7. in a  bowl, combine roasted carrots, beets, onions, chickpeas, and parsley. pour vinaigrette over salad mixture and toss to combine. 
8. season to taste
9. serve the salad warm.
10. enjoy!

bowl of goodness

radish leaf, spinach and asparagus soup

ingredients:

1. 3 cloves of Garlic
2. 8 spring onions
3. 1 small bundle of fresh french breakfast radishes with leaves
4. 200g asparagus
5. 1 tsp olive oil
6. 1 slice of fresh ginger root
7. 3 cups water
8. 200g spinach
9. 1 tbsp rice vinegar
10. salt and pepper to taste
11. 25g fresh mint
12. a splash of soy cream

directions:

1. wash the spring onions,  chop and discard the top ends off. chop the white and light green sections. set the dark green stems aside.
2. washing the radishes, remove the leaves and set aside. slice the radishes in half.
3. snap off the ends of the asparagus, discard the ends and chop asparagus spears.
4. crush the garlic cloves with the knife and finely chop. 
5. heat the olive oil in a medium pan over a high heat. add garlic, spring onion and radishes. cook for 2-3 minutes stirring occasionally.
6. pour in the 3 cups of water. add the ginger and asparagus pieces. bring to a simmer. reduce the heat to a medium to low heat and Simmer for 10 minutes. 
7. add dark green spring onions steam, radish leaves and spinach. stir and cook for another 2 minutes.
8. transfer to a blender and blend 1/3 of soup at a time.
9. add mint leaves, rice vinegar and salt and pepper to taste. blend once more until smooth.
10. pour the soup back into the pan and bring to the boil stirring quickly. reduce heat and keep on low until ready to serve. 
11. ladle into a serving bowl and pour a splash of soy cream.
12. enjoy!

caper and toasted bulgur wheat salad with seared tuna

ingredients:

1. 1 1/2 cup coarse bulgur wheat
2. 2 3/4 cup water
3. 1 tbsp chopped fresh parsley
4. 2 tuna steaks
5. 2 tbsp capers
6. 2 shallots
7. 3 cloves of garlic
8. a pinch of cayenne pepper
9. salt and pepper to taste
10. juice of two lemons
11. 2 cups of tomatoes
12. 3 tbsp olive oil
13. 1 tbsp fresh basil leaves
14. 1 tbsp fresh coriander
15. 3 spring onions

directions:

1. rub the tuna steaks with 1 tbsp of olive oil, set aside.
2. toast the bulgur wheat in a dry frying pan over a medium to high heat, stirring occasionally for 5 to 7 minutes. it should make popping sounds in the pan and brown slightly.
3. add the water to the pan with a pinch of salt and bring to a boil.
4. turn off the heat and leave the bulgur wheat to sit for five minutes.
5. roughly chop parsley, finely chop shallots, juice the lemons, dice the tomatoes
6. rinse and drain the capers.
7. transfer the bulgur wheat to a baking tray and spread out to cool.
8. sprinkle the parsley over the bulgur wheat.
9. in a bowl crush the garlic with a garlic crusher. mix in the capers, shallots, cayenne pepper, lemon juice, olive oil, salt and pepper to taste. 
10. in a serving bowl toss together the cooled bulgur wheat and parsley, tomatoes. stir in the caper, shallot, lemon juice mix.
11. heat a dry griddle pan over a high heat.
12. sear the tuna steaks 2 minutes each side in the griddle pan.
13. finely chop the spring onions and roughly chop basil and coriander.
14. to serve layer the bulgur wheat caper salad, garnish with the spring onions and fresh herbs and top with seared tuna steak.
15. enjoy!

vegetable soup

this recipe was given to me by henri le worm. if you would like to inspire your child with the beauty of food  and nature henri le worm has a wonderful interactive website and app http://henrileworm.com.

ingredients:

1. 300g  sweet potatoes
2. 100g celeriac
3. 50g carrots
4. 50g parsnips
5. 1 medium white onion
6. 2 cloves of garlic
7. 1 tbsp chives
8. 2 tbsp crèmefraiche
9. 1 ½ vegetable stock cubes dissolved in approx 1 litre of hot water
10. 1 tbsp olive oil

directions:

1.  prep all the vegetables by washing them, then peeling and chopping them into medium chunks, approx 2cm x 2cm. 
2. finely chop the onion and garlic.
3. place a frying pan over a low heat add: olive oil, garlic, onions and chopped vegetables.  place a lid on the frying pan and sweat for 8-10 mins until the vegetables soften. 
4. boil the kettle with 1 litre of water
5. pour into a jug and dissolved 1 ½ vegetable stock cubes into the hot litre of water.
6. once the vegetables have softened, add the vegetable stock, remove the lid, turn up the heat to a medium temperature and simmer for approx 14 mins until the vegetables are tender.
7. place the vegetables and stock into a food processor 1/3 at a time and blitz until smooth, add more stock if necessary. 
8. Transfer to two bowls, add a dollop of crème fraiche to each portion and garnish with finely chopped chives.

mediterranean bulgar wheat salad with lime steamed parcel sea bass.

if you are a vegetarian this salad also works well with feta crumbled over the top.

salad ingredients:

1. 1 cup of bulgar wheat
2. 113g spring onions
3. 28g parsley
4. 198g edamame shelled soybean
5. 2 tbsp olive oil
6. 1 small onion
7. 1 tomato
8. 1 tbsp tomato paste
9. the juice of 1 lime
10. 1 tsp ground cumin
11. a pinch of cayenne chilli pepper

salad directions:

1. pre heat the oven at 180* for the fish fillets.
2. dice the onion and tomato.
3. soften the onions with the olive oil in a pan, until translucent.
4. stir in the tomato paste, cumin and cayenne pepper
5. juice a lime.
6. stir in diced tomatoes, and lime juice.
7. add 1/4 cup of water and stir thoroughly.
8. simmer over a medium heat for 2/3 minutes.
9. stir in the bulgar wheat.
10. add salt and pepper to taste.
11. turn the heat off and cover the pot with a lid,  allow to rest for 30 minutes.
12. stir in the edamame shelled soybeans.
13. finely chop the spring onions and parsley.

fish ingredients:

1. 4 boneless fillets of sea bass
2. 2 cloves of garlic
3. 4 spring onions
4. 1 lime
5. salt and pepper to taste
6. kitchen foil

sea bass directions:

1. place one fillet of sea bass on a square sheet of kitchen foil, 
2. with a garlic crusher, smash the clove of garlic directly over the sea bass,
3. finely chop spring onions and slice the lime,
4. sprinkle the spring onions over the fillet and top with the slices of lime.
5. place the opposite side to the fillet over the top,
6. enclose the prepared sea bass in the kitchen foil, folding the edges together and gentle squeezing the sides.
7. place in the pre heated oven for 15 minutes
8. serve along side the bulgar wheat salad, topping with the spring onions and parsley.
9. enjoy!

cherry almond and macadamia granola slices

ingredients: 

1. 1/4 cup blanched almonds
2. 1/4 cup blanched macadamia nuts
3. 1/3 cup dried cherries
4. 1 cup rolled oats
5. 1/2 cup quinoa
6. 2 tbsp chia seeds
7. pinch salt
8. 1 tsp cinnamon
9. 2 bananas
10. 1/2 tsp vanilla extract
11. 1/4 cup almond butter
12. 2 tbsp agave nectar
13. 1 tbsp almond flakes

directions:

1. preheat oven at 180 c. 
2. prep a loaf tin with greaseproof paper
3. rinse the uncooked quinoa
4. mash the bananas
5. in a large bowl combine oats, quinoa, chia seeds, salt, cinnamon, bananas and vanilla extract.
6. fold in the almonds, macadamia nuts and cherries. 
7. place the almond butter and agave nectar in a pan over a low heat. melt and combine almond butter and agave nectar. 
8. stir in the warm almond agave nectar into the rest of the ingredients that are already combined. 
9. place the mixture into a loaf tin using a fork flatten and press into the corners. 
10. sprinkle the almond flakes over the top and press down into the surface. 
11. place in the ovens for 25 minutes. 
12. remove from the oven and place on the cooling rack for 10 minutes
13. remove from loaf tin and cut into inch wide granola slices. 
14. enjoy with a cup of fresh mint.

*remember these are a treat not a meal replacement and exercise self control to eat only one at any time.

seared tuna steak with pak choi, spring onions and a zesty tamari dressing.

dressing ingredients: 

1. 2 tbsp tamari
2. zest & juice 1 lime
3. 1 tbsp honey
4. 1 tbsp water
5. 1 red chili
6. 2 garlic clove
7. 1 lemongrass
8. 20g ginger

ingredients:

1. 2 tuna steaks
2. 1 tsp olive oil
3. 1 tbsp toasted sesame oil
4. 2 pak choi
5. 6 spring onions

directions:

1. rub the tuna steaks with the olive oil, set aside.
2. finely chop the garlic, ginger and chili.
3. crush the lemongrass and finely chop the white part, discard the rest.
4. zest and juice 1 lime.
5. mix the tamari, lime juice, honey and water. add chili, garlic, ginger, lime zest and lemongrass. stir well and set aside.
6. chop the spring onions on the diagonal.
7. heat a dry griddle pan over a high heat.
8. sear the tuna steaks 2 minutes each side in the griddle pan.
9. stir fry the pak choi in a wok, after 1 minute add the spring onions.
10. make a bed with the pak choi and spring onions, top with seared tuna steak and pour over dressing.
11. enjoy!

persian spiced sea bream with a beetroot herb salad

fish marinade ingredients:

1. 2 sea bream fillets
2. ½ tsp turmeric
3. ½ tsp cumin
4. ½ tsp paprika
5. ½ tsp ground cinnamon
6. 2 tbsp olive oil

directions:

1. combine all the spices, add 2 tbsp of olive oil and season with salt and pepper to taste. stir well to combine.
2. coat both sides of the sea bream with marinade and set aside.

salad ingredients:

1. 75g bulgar wheat
2. 1 tbsp coriander seeds
3. ½ orange
4. ½ lemon
5. 1 tbsp olive oil
6. salt and pepper to taste
7. 2 raw golden beetroot
8. 1 apple
9. 6 spring onions
10. 20g tarragon
11. 20g dill
12. 25g flat leaf parsley
13. 35g mint
14. 50g watercress

directions:

1. place the bulgar wheat into a bowl, pour boiling water over the bulgar wheat so it is covered with 1 cm of water.
2. toast the coriander seeds in a dry frying pan for 2 minutes. crush the toasted seeds in a pestle and mortar.
3. zest and juice half a lemon and half an orange,  add the crush coriander seeds and 1 tbsp of olive oil. season to taste and whisk.
4. remove the beetroot skin and finely slice, place the slices into the citrus dressing and toss to coat all sides.
5. core and remove the skin from the apple. grate the apple into the citrus beetroot mix and toss well.
6. thinly slice the spring onions. finely chop the herbs and watercress
7. fluff the bulgar wheat and fold into the dressed raw beetroot and apple.
8. add the spring onions, herbs and watercress. toss all salad ingredients together.
9. heat a large frying pan over a high heat. add the fish skin side down and cook each sides for 2 minutes.
10. its time to serve the fish with a generous helping of herb salad
11. enjoy!

quinoa and arla skyr natural yogurt with added tasty goodness

high in protein, low in fat and reduced in sugar, arla skyr natural is made from all natural ingredients and suitable for vegetarians.

ingredients: 

1. 2tbsp arla skyr natural yogurt
2. 30g quinoa
3. 10g almonds flakes
4. 10g sunflower seeds
5. 7 blackberries
6. 10g mulberries
7. 10g goji berries
8. 10g mint

directions: 

1. rinse quinoa with a fine mesh strainer
2. place the quinoa in a pan with 60ml of water over a high heat. once the water has come to the boil turn the heat down to a simmer for 15 minutes.
3. finely chop the mint
4. once the quinoa has cooked through, rinse using the fine mesh strainer, with cold water to cool the temperature of the quinoa. set aside for a further 10 minutes to cool.
5. mix all the ingredients in a serving bowl and enjoy.

tasty beef, lemongrass, bean sprout, basil salad

beef marinade

ingredients:

1. 5 tbsp lime juice
2. 1 stalk lemongrass
3. 3 cloves of garlic
4. 2 pieces of sirloin steak

directions:

1. 1 hour before marinating remove the steaks from the refrigerator and leave to sit covered at room temperature
2. in a jug mix together the lime juice, lemongrass and garlic.
3. trim all fat off steak.
4. score the steaks with a knife, place in a dish, pour over the marinade cover and leave for 1 hour. 

 salad dressing

ingredients:

1. ¼ tsp shrimp paste
2. 2 tbsp fish sauce
3. 2 tbsp honey
4. 3 tbsp lime juice
5. 2 cloves of garlic
6. 1 red chili 
7. 2 tbsp water

directions:

1. in a jug mix together the shrimp paste with 1 tbsp of fish sauce until well combined. 
2. add another tbsp of fish sauce along with honey, lime juice and water. stir the ingredients together.
3. finely chop the garlic and red chili, stir into the mixture.
4. set aside to rest.

salad

ingredients:

1. 100g shallots
2. 100g bean sprouts
3. 25g thai basil
4. 15g mint leaves
5. 50g roasted peanuts

directions:

1. finely chop the shallots
2. remove the basil and mint leaves from the steam and shred.
3. toss the shallots, bean sprouts, mint and basil leave together in a salad bowl.
4. place the peanuts in a pestle and mortar and smash.

directions:

1. heat a heavy-based griddle pan over a high heat.
2. pour away the excess marinade from the beef.
3. make sure the pan is piping hot
4. use tongs to press the edges one at a time on to the hot pan until nicely browned,
5. place the steak on one of the flat-sides in the pan, cook for 2 minutes and then turn cook the reverse for 2 minutes
6. take out of the pan and leave to rest for 5–10 minutes
7. slice the steak into thin strips.
8. to serve layer the bean sprout basil salad, steak, dressing and nuts.
9. Enjoy

zesty monkfish with zingy zangy mint greens

fish prep

ingredients:

1. 2 tsp salt
2. zest of 1 lemon
3. juice of 1 lemon
4. 1/2 sprig of fresh rosemary
5. 200g monkfish filet
6. 1tbsp olive oil

directions:

1. grate the zest of 1 lemon into a pestle and mortar. remove the leaves of the rosemary from ½ a sprig and add along with the salt to the lemon zest. smash the three ingredients together in the pestle and mortar.
2. dice the monkfish,  rub the smashed ingredients into the diced monkfish
3. juice 1 lemon, and pour over the prepped monkfish,  place in the fridge for 1 hour.

dressing

ingredients:

1. 25g mint leaves
2. 1 tsp Dijon mustard
3. zest of ½ lemon
4. juice of 3 lemons
5. 150ml olive oil
6. 1 clove of garlic
7. 1 tsp honey
8. salt and pepper to taste

directions:

1. pre heat the oven 220*c
2. place all the dressing ingredients into a blender and blitz for 30 seconds. set a side.
3. remove fish from the fridge, pat the fish dry with a kitchen towel.

vegetables

ingredients:

1. 5 asparagus spears
2. 50g broccoli
3. hand full of rocket
4. 35g petits pois
5. 35g edamame shelled soybeans
6. 2 spring onions
7. 40g sugar snaps

directions:

1. steam the broccoli, asparagus, sugar snaps, petits pois and edamame beans for 3 minutes.
2. slice the spring onion on the diagonal. 
3. over a high heat seal the monkfish with a splash of olive oil in a frying pan for 2 minutes. place on a baking tray and roast in the oven for 8 minutes.
4. drain the vegetables
5. to serve layer the rocket, steamed greens, spring onions and monkfish. drizzle over the dressing to taste.
6. enjoy

celery soup

this soup is healthy, tasty, and super fast to make!

ingredients:

1. 1tbsp olive oil
2. 1 clove of garlic
3. 1 small onion
4. 150g celery
5. 200ml chicken stock

directions:

1. dice the celery and onions
2. heat the olive oil in a pan, place the onion & celery into the pan along with a crushed garlic clove and soften the vegetables over a low heat for 5 minutes.
3. pour the chicken stock and simmer for 12 minutes.
4. place 1/3 of the simmered mixture into a blender and puree.
5. repeat placing half of the remaining simmered mixture into the blender and puree.
6. final add the last of the simmered mixed into the blender and puree.
7. add salt and pepper to taste.
8. enjoy!

pic & mix summer rolls or rice vermicelli chicken & prawn salad.

ingredients: 

1. 1 large carrot
2. 100g bean sprouts
3. 1/4 cucumber
4. 20g spring onion
5. 2 pak choi
6. 1 sweet red pepper
7. 5g chives
8. 5g coriander
9. 5g mint
10. 5g basil
11. 150g prawns
12. 2 chicken breast
13. 10 rice flour spring roll wrappers
14. 100g rice vermicelli

nuoc cham ingredients:

1. 4tbsp water
2. 4tbsp fish sauce
3. the juice of 1 lime
4. 2tbsp rice wine vinegar
5. 15g/ 1tbsp palm sugar
6. 1 clove of garlic
7. 1 red chili
8. 1 lemongrass stuck

directions:

1. poach the chicken breast by placing it in simmering water for 20 minutes turn the heat off and leave in water to rest for 20minutes
2. rinse and prepare all vegetables. finely chop the carrot, cucumber, pepper into thin 2 inch strips. chop the spring onions on the diagonal into thin strips. slice the chive's into 2 inch strips. 
3. prepare the nuoc chum: squeeze the juice of 1 lime. place the water, fish sauce, lime juice, rice wine vinegar into small jug. add the palm sugar and continuously stir until devolved into the liquid. finely dice the garlic and chili. smash the lemongrass stick and finely chop the pale part, discard the rest. stir in the chopped garlic, chili and lemongrass. 
4. bring a medium pan of water to the boil. turn off the heat and place the rice vermicelli into the water for 5 minutes and then drain. 
5. Stir fry the raw prawns in a tbsp of olive oil for 2/3 minutes until they turn pink. 
6. fill a bowl of luke warm water, and carefully moisten one rice wrapper at a time with a damp cloth and then pic and mix the fillings on the top of 1/3 of the wrapper, roll and tuck in the ends. i've made vegetarian ones, prawn and mint,  chicken and basil... but pic and mix to your taste. 
7. enjoy by dipping in the nuoc cham 

option 2:

• for the lazy ones of us who can't be fussed to fiddle with the rolling process you can eliminate the rice wraps and make a rice vermicelli chicken and prawn salad with the ingredients instead.

spiced red lentil and carrot soup

this is a wonderfully fast, easy to make, healthy, tasty, vegan friendly soup that keeps hunger at bay... its a wonderful warm when it snow out there!

ingredients:

1. 1 litre of vegetable stock
2. 190g dried red lentils
3. 1 onion
4. 3 carrots
5. 1 celery stick
6. 1 tsp dried coriander
7. pinch of cayenne chilli pepper
8. pinch of ground ginger
9.  a handful fresh coriander

directions:

1. dice the onion, carrots & celery
2. place the stock, onions, carrots, celery, and lentils into a large saucepan and bring to the boil.
3. turn heat down, add the dried coriander, cayenne chilli pepper, ground ginger and simmer for 25/30 minutes.
4. place 1/3 of the simmered mixture into a blender and puree.
5. repeat placing half of the remaining simmered mixture into the blender and puree.
6. final add the last of the simmered mixed into the blender and puree.
7. add salt and pepper to taste.
8. serve with fresh coriander.
9. enjoy!

chicken skewers with a jewelled jasmine brown rice salad.

the most important muscle in the body to take care of is generally the most forgotten about, the pelvic floor! not only do we want to keep this muscle strong we also want to keep it flexible, a tight or imbalanced pelvic floor is just as problematic to the alignment of the rest of the body as a week over stretched pelvic floor.

everything in the body is connected, and with pelvic floor being in the centre of the body an unhealthy pelvic floor can effect everything from: dropped arches in the feet, knee pain, lower back pain, shoulder girdle shift... the list goes on.

the first step to working the pelvic floor is to connect and wake up the area… you need to focus your mind on the region to enhance your awareness of what is happening in your own body… is it tight? is it lose? is the there a shift in the pelvis… ie one edge of the pelvic floor overly tight whilst another edge is overly stretched. until you know what’s happening in your own body you won’t know how to correctly train it.

ingredients:

1. 2-3 cloves of garlic
2. 4tbsp olive oil
3. 2tsp ground cumin
4. 2 chicken breasts 

directions:

1. prep the chicken marinade in the morning for evening meal or tastier still leave over night
2. pour the olive oil into a bowl. using a garlic crusher,  crush the garlic into the bowl.
3. add the cumin to the garlic olive oil and mix well.
4. dice the chicken breast
5. add chicken to marinade, stir in and coat well (*wash hands and surfaces whenever you handle chicken)
6. cover and place in fridge.  leave to marinade for around 6-8 hours.

ingredients:

1. 125g brown jasmine rice
2. 50g raisins
3. 40g dried figs
4. 40g dried apricots
5. 50g blanched almonds
6. 1 pomegranate
7. 28g fresh mint
8. 31g fresh coriander
9. 1tbsp pomegranate molasses
10. cayenne pepper to taste
11. 2 tbsp olive oil
12. a pinch of sumac
13. salt and pepper to taste

directions:

1. in a medium sized pan bring 250ml of water to the boil, add the jasmine brown rice. turn the water down to a simmer and leave to bubble away for 35 minutes.
2. finely chop the figs, apricots, coriander, mint
3. slice the pomegranate in half, place in your hand, seed side down and gentle tap the back of the pomegranate with a rolling pin, allowing the seeds to drop through your fingers. 
4. in a small dish mix together the olive oil, pomegranate molasses, a pinch of cayenne pepper (or to taste if you like hot food) and sumac

directions:

1. pre heat the grill on highest heat, you want to get the grill super hot.
2. use mental skewers or if you use wooden skewers soak them before use. load up the skewers with the chicken already prepared.
3. place under the hot grill
4. once the meat browns turn the skewers

directions:

1. drain and leave the brown jasmine rice to cool
2. in a large salad bowl mix the rice, raisins, apricots, figs, almonds, coriander, mint & pomegranates
3. drizzle over the dressing.
4. remove chicken from the skewers and its ready to enjoy!

black rice, smoked salmon and dill salad.

dressing:

1. tsp dijon mustard
2. 1 lemon
3. 1 ½  tbsp white wine vinegar
4. 75ml olive oil
5. 100g rapeseed oil
6. black pepper to taste
7. sea salt to taste

ingredients:

1. 100g black rice
2. 100g smoked salmon
3. half cucumber
4. 1 avocado
5. 3 sprigs of dill
6. 3 spring onions
7. 25g of rocket

directions:

1. in a medium sized pan bring 1 ½ cups of water to the boil, rinse the black rice,  bring the boiling water down to a simmer, and add the black rice to the simmer water. leave to simmer for 60 minutes.  check periodically and add extra water if needed.
2. dice the cucumber, and avocado.
3. finely chop the spring onions and dill
4. slice the smoked salmon into stripes.
5. juice one lemon
6. blend together the lemon, dijon mustard, white wine vinegar, olive oil and rapeseed oil,  salt and pepper for 30 seconds
7. drain the rice and rinse under cold water and leave to cool.
8. in a salad bowl toss together the black rice, cucumber, avocado, spring onions, dill,  and half the dressing.
9. serve adding the stripes of salmon on top and drizzle the reminder of the dressing.
10. enjoy!

Smoked Salmon Omelette

now a days there are a lot of interval training plans out there aimed at losing weight… brimming full with power exercises like burpees, squat jumps, power step ups, lunge jumps and the like… but I have a huge concern for people who start these plans having little experience of exercise before. it’s fashionable to be caught training these days, with everyone bandying about words like HIIT training, but if you are going to start working out you need to train smart and not just follow the trend.

before starting any sort of power training, a body should be put through stabilization and strength work, to prepare the body to endure the impact of power work. missing stabilization and strength work could have detrimental effect to your joints and if not caught in time with corrective training, this damage could be irreversible.

a healthy body before aesthetics! shallow, superficial training will last 5 seconds, but investing in the right training plan for where your body is today, will stand you in good stead for the rest of your life. everybody is individual and that should be represented in the way you work out.

ingredients

1. 1tsp olive oil
2. 3 medium organic free range fish eggs 
3. 30g smoked salmon
4. salt & pepper to taste 

directions

1. roughly chop the smoked salmon
2. crack the 3 eggs into a mixing bowl & gentle beat with a pinch of salt and pepper.
3. heat the olive oil in a small non stick frying pan.
4. pour the mixed eggs into the pan and cook for a few seconds, allowing the omelette to set lightly before dragging the set parts towards the centre of the pan. 
5. repeat this motion 5 times until the omelette has formed completely but is still soft and creamy in the centre.
6. place the strips of smoked salmon in the middle and fold the sides towards the centre. 
7. turn out onto a plate and its ready to enjoy!