Courgetti with Turkey Meatballs…

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what you need for 2:

400g courgetti

400g turkey mince

1 small egg white or I use O’Egg in the bottle because 1 egg white is nearly too much

2 crushed garlic cloves

1 red chilli chopped

bunch of coriander

150g cherry tomatoes

1 garlic clove sliced

50ml chicken stock (I’m guessing here as I never measured)

2 tsp olive oil or spray oil

what to do:

combine your mince, egg white, crushed garlic, coriander & chilli in a bowl and season. Shape into meatballs, heat your oil in a pan and brown your meatballs all over. Finish in the oven on parchment paper on a baking tray for 8-10 mins at 190 degrees until cooked through.

heat your oil in  another pan and cook your garlic over a low heat for a couple of mins until softened, add your cherry tomatoes and cook for a couple of mins.

add your courgette and stock, season and cook for 5 mins

serve your courgette with your meatballs.

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L x

Salmon Burger, Cucumber Sauce, Avocado Salad

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what you need for burgers:

450g salmon fillets skin removed and cut into chunks

1 egg white

zest of 1 lemon

half red onion chopped

pinch cayenne pepper

sea salt & black pepper

flat leaf parsley

chives or dill

what to do: 

place all of your ingredients in a nutri- bullet or  food processor and just pulse a couple of times until roughly mixed. I used the wrong blade on my nutri bullet so they were mush:)

Shape into burger patties

cook in 1 tbsp olive oil or spray oil until brown on both sides and then finish in the oven for 8-10 mins on parchment paper at 190 degrees.

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what you need for cucumber yogurt sauce:

200 ml greek yogurt

half cucumber grated & drained on kitchen paper

1 crushed garlic

1 tsp fresh lemon juice

mix all of the ingredients in a bowl and season.

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what you need for avocado salad:

2 avocado chopped into cubes

juice of 1 lime

1 green chilli chopped

1 crushed garlic clove

handful of coriander

Mix all of the ingredients in a bowl and season

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serve your burgers in a bap of choice with your avo salad and yogurt dressing with some little gem lettuce.

L x

 

 

Lemon Drizzle Squares…

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what you need:

200g ground almonds

2 eggs

3 tbsp honey

3 tbsp maple syrup

1 tsp baking powder

65ml coconut oil melted in microwave

juice & zest of 1 lemon

1 tsp vanilla extract

2 squares white chocolate (optional)

what to do:

pre-heat your oven to 180 degrees and line a square baking tin or loaf tin with parchment paper

in a bowl mix your almonds and baking powder

in another bowl mix your melted coconut oil, eggs, vanilla, maple syrup, honey & lemon with a fork or hand whisk

combine your wet & dry ingredients & pour into your baking tin

cook for 20-25 mins until golden and cooked through

melt your white chocolate in the microwave & drizzle over the top while still warm. Cut into 12 pieces.

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Macros – 191 cals, 14.8g fat, 9.3g carbs, 5.3g protein

L x

p.s I’m on Snapchat now, you can find me here. or search HealthyFitBella.

Peanut Butter Blondies…

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what you need:

190g Meridian Peanut Butter

80ml softened coconut oil

200g ground almonds

2 eggs

80g dark chocolate, I used Green & Black’s

3 tbsp maple syrup

3 tbsp honey

1 tsp baking powder

handful salted peanuts(28g)

 

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what to do:

pre-heat your oven to 180 degrees

melt your coconut oil in the microwave and mix together with your peanut butter in a bowl

add your eggs, maple syrup & honey and mix together with a fork or hand whisk

add your ground almonds and baking powder & combine with a wooden spoon

chop up 70g of your dark choc and add

spread the mixture out into a square baking tin lined with parchment

sprinkle peanuts on top

bake for 20-25 mins

melt 10g(1 square) of dark choc & drizzle over with a teaspoon

leave to cool for 10-15 mins and DEVOUR!!!

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Macros(cut into 16 pieces)

260 cals, 21g fat, 10.5g carbs, 8g protein.

Recipe adapted from The Little Green Spoon.

 

 

Paella

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what you need:

300g brown long grain rice, I’ve never seen brown paella rice anywhere?

1 onion finely chopped

2 cloves garlic thinly sliced

200g frozen peas

1 red pepper sliced

1 tbsp tomato puree

1 tbsp smoked paprika

1 tsp cayenne pepper

3 x 100g chicken fillets chopped

200g prawns

35g chorizo chopped really small, this is a very small piece so make it work, you can also use as much as you want too;)

1 tsp olive oil, use more if you are not watching the weight, you can also use spray oil

1 ltr boiling water or chicken stock(I used homemade)

flat leaf parsley chopped

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what to do:

place your peas in a bowl and cover with boiling water

heat your oil in a large pan and cook your garlic & onion over a low heat for 10 mins until softened

add your chorizo and cook for 3-5 mins

add your spices and tomato puree & mix together

add your rice and mix through

add your boiling water or heated stock, season, cover with a lid & simmer over a low heat. Long grain Brown rice takes ages to cook, at least 45- 60 mins, so you could use an alternative one for faster cooking like basmati. If it dries out at any stage just add some more boiling water. Because of this I cook the chicken in a different pan as it would be like rubber if you left it in for that long. Chicken thighs are better for this recipe but not for the cals or macros:)

after 30 mins add your peppers

cook your diced chicken pieces and set aside

about 10 mins towards the end of cooking add your peas, & prawns and cook for 5 mins, then add your chicken.

Mix altogether and add your flat leaf parsley and serve.

p.s. alternatively you could just cook everything in one pan if this takes too long and boil your rice separately and then add together. You wouldn’t need 1tr of liquid for that.

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L x

Piri Piri Chicken & Spicy Rice…

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what you need:

Piri Piri Chicken

mix of chicken legs/thighs/breasts

2 tsp paprika

3 cloves garlic

3 red chilli

3-4 tbsp olive oil

juice of 1 lemon

fresh thyme

sea salt & black pepper

Spicy Rice 

1/2 white onion finely chopped

2 garlic cloves crushed

1/2 tsp tumeric

1/2 tsp chilli

1/2 tsp cumin

1 cup peas defrosted

1 mug brown long grain rice

fresh coriander

2 mugs chicken stock\water

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what to do: (chicken)

in a blender or nutri-bullet blitz all of your marinade ingredients

remove the skin from your chicken and cover in marinade and leave in the fridge overnight or a minimum of 4 hours.

heat your oven to 190 degrees and cook your chicken for 45 -50 mins until chicken is cooked and golden

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what to do: (rice)

heat 1 tbsp olive oil in a pot and cook your onion and garlic over a low heat until softened

add your spices and cook for 1-2 mins

add your rice & 2 mugs of stock/water and bring to the boil, reduce heat, cover and simmer for 45 mins(brown rice takes a while to cook) Add more hot water if needed towards the end.

add your defrosted peas 10 mins towards the end

when all the water has evaporated your rice is done, add your fresh coriander.

serve with your chicken and enjoy the praise

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L x

Chilli & Lime Turkey Burgers & Clean Slaw

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What you need for Turkey Burgers: (makes 6 burgers & 2 small kiddies burgers) 

800g Turkey Mince

1 egg

1 chilli diced

2 cloves garlic crushed

zest of 1 lime

1 tsp paprika

1 tsp cayenne

2 tbsp coriander chopped

sea salt & black pepper

olive oil

What you need for Slaw 

savoy cabbage(I used about 1/4)

red cabbage(1\4 too)

1 carrot

1/2 red onion thinly sliced

1 tsp dijon mustard

1 tsp honey

200g natural yogurt

2 tsp white wine vinegar

juice of half a lemon

flat leaf parsley

spring onion to serve

 

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What to do(Slaw):

remove outer leaves of cabbage and slice as finely as you can

shred carrot in food processor

place all your veg in a bowl, season and add your yogurt, honey, mustard, white wine vinegar, lemon juice & flat leaf parsley

mix together and serve with parsley & spring onion sprinkled on top

What to do(Burgers):

Mix all of your ingredients in a bowl and season well.

shape your turkey mix into patties

heat 2 tbsp of olive oil in a pan and cook for 8-10 mins on both sides until golden brown & cooked through. Don’t overcook as they will dry out, these were really moist and delicious and you don’t want to lose that.

serve in a wholemeal roll or little gem/iceberg lettuce with sweet potato wedges and slaw.

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p.s I made 2 burgers for the kids with just turkey mince, a little egg white & grated parmesan. They loved them.

L x

Thai Red Curry

FullSizeRenderThis was phenomenal if I do say so myself, better than any takeaway. If you can get your hands on the Thai Gold brand do. It’s stocked in Supervalu & Dunnes.

what you need: 

1 white onion sliced

3 garlic cloves sliced

1 red chilli with seeds chopped

thumb size piece of ginger chopped

2 tbsp Thai Gold red curry paste

2 tbsp fish sauce

4 lime leaves(Tesco, fine without too but they give it a great flavour)

1 tbsp tomato puree

400ml Thai Gold coconut milk

250ml chicken stock

4 chicken breast chopped

1 pack sugarsnap peas or green beans or both.

Wholemeal Jasmine rice(Thai Gold) or brown basmati.

groundnut oil or olive oil

sea salt and black pepper

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what to do:

put your rice onto boil, I do 1 mug to 2 mugs of boiling water, cover and simmer for about 30 mins.

heat 3 tbsp oil in a pot and add your chilli, garlic & ginger. Cook over a low heat for about 5-7 mins and add your onions. I cook these over a low heat for 10-15 mins until softened.

add your, lime leaves, curry paste and tomato puree, season and mix well, add your fish sauce.

add your stock & milk and leave to simmer for 15-20 mins

cook your chicken pieces( I do them separate for the 3 yr old)

add your sugar snap peas 10 mins towards the end.

add your chicken & coriander and serve with your rice.

Enjoy the praise x

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Chicken Noodle Miso Soup

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what you need: 

thumb size piece of ginger chopped

250g chestnut mushrooms sliced

1 white onion sliced

1 pack baby sweetcorn

1 pack sugar snap peas

3 cloves garlic sliced

1 chilli chopped with seeds

1 lt chicken stock

4 spring onion

coriander

rice noodles, I use Thai Gold but any noodles will do.

4 tbsp soy sauce

chicken (I used leftover roast chicken but you can use chicken breasts too)

3 tbsp miso

1 lime

groundnut or olive oil

sea salt & black pepper

what to do: 

cook your noodles and rinse with cold water, set aside

heat 3 tbsp of oil in a pot and cook your chilli, garlic & ginger for a couple of mins over a low heat

add your onions and cook slowly for about 10 mins until softened.

add your stock & miso bring to the boil

add your mushrooms, season and simmer for 10 mins

add your sweetcorn and sugar snap peas, cook for 5- 10 mins

add your leftover chicken & soy sauce

place your noodles in a bowl and pour your soup on top, sprinkle with coriander, spring onions, lime wedge and soy sauce.

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L x

 

 

 

 

 

 

 

Salmon Tacos

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Excuse the pic but it’s the only one I got:)

what you need:

4 salmon fillets

1 250g pack of cherry tomatoes

2 avocado

taco shells or corn wraps

sour cream

2 lime( 1 zested)

coriander

garlic

chilli

2 tsp cumin, cayenne pepper, smoked paprika

cos lettuce(optional)

sea salt & black pepper

what to do:

make your salsa 

make your guacamole

mix your spices and rub over your salmon fillets with the lime zest, season and drizzle with olive oil.

cook in a pre-heated oven at 190 degrees for 20 mins

heat your taco shells for the last 5 mins

break up your salmon and serve.

Enjoy the praise x