Chicken Biryani

Do you ever try a new vegetarian recipe and while eating it all you can think is ‘a chicken version of this recipe would be so good?’.

I stripped a veggie biryani back down to basics (Spices & rice) and built it back up with a few of my own additions – tikka paste, chicken stock, chicken, raisins & cashews.

This new recipe is delicious ! So full of flavour and satisfying, we have had it for lunch every day for the past two weeks. It freezes & keeps very well so it’s great to make in bulk.

CBIR

Ingredients –

400g basmati rice.

4 chicken breasts.

1 thumb sized piece of ginger.

4 cardamom pods.

2 cinnamon sticks.

2 bay leaves.

1 1/2 teaspoons tumeric.

2 tbsp medium curry powder.

2 tsp tikka curry paste.

4 garlic cloves.

50g butter.

1 tin light coconut milk.

1.5 litre chicken stock.

60g cashews.

60g raisins.

 

Method –

Peel & mince the garlic & then either grate or finely chop the ginger – skin on the ginger. Saute them both on a medium heat in 1/2 of the butter, along with the cardamom pods, bay leaves and cinnamon sticks, until golden brown. Add in the spices and cook on a low heat for a further two minutes, stirring regularly. Add in 1 tsp of the tikka paste and the cashews, cook for a further 1 minute, and then transfer to a large stock pot.

Dice the chicken in to very small pieces making sure to trim any fat. Cook the chicken pieces in the frying pan using the remaining tikka paste and butter, stirring regularly.

Add the chicken to the spice mix in the stock pot. Add in the rice and raisins and give it a good stir to mix the chicken through. Then add the coconut milk and chicken stock and bring to a boil. Once at boiling point you can reduce to a gentle boil, put the lid on the pan and just leave a small gap in the side of the lid for any steam to escape.

Check regularly by sticking a fork through to the bottom of the pan and checking if any water is left. Once all water is boiled out, take the lid off to cool down and then either serve or pack away in to tupperware for freezing.

This recipe would serve 8 smaller lunch portions, or 4 generous dinner portions.

Make sure to let me know in the comments below if you try the recipe and what you think 🙂

Protein Pancakes

After trying a protein pancake mix for the first time last week i couldn’t wait to try out a few home recipes at the weekend and try and make my own from scratch.

I don’t eat flour, butter or sugar so regular pancakes are out of the question. Oh and don’t forget regular pancakes are an absolute carb fest!

I tried out a few different recipes at the weekend. I’m not going to lie i was a bit sceptical at first of how much these ingredients could actually taste like real pancakes. I was actually very surprised after a few failed recipe attempts to find one that tasted and looked very ‘pancake like’.

Well, ill let you be the judge!

Per pancake – 240 kcal,  22g carbs,  3g fat,  35g protein

Ingredients.

  • ½ cup old fashioned oats
  • 3 egg whites
  • 2 scoops protein powder
  • ½ cup cottage cheese
  • coconut oil (optional)

I know.. cottage cheese in pancakes? I promise they are so good and so easy to make.

Method.

I’d hardly call it a method to be fair. Blend all of the ingredients together until smooth and pour into a non stick frying pan. Cook on a medium heat until the bottom is brown and then flip over and cook the other side until brown. I actually like to cook mine with a small teaspoon of coconut oil in the pan but that is optional.

That’s it, enjoy. Let me know what you think of them & feel free to comment with any suggestions of your own.

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Coconut curry Recipe.

I’ve been meaning to put this recipe up for a while now as it is so tasty and very quick and easy. Like most of my recipes this one is high protein for all the athletes / fitness addicts and and it does freeze very well so perfect to make a big batch of for meal prep. Oh and it’s vegan and extremely healthy. Win Win WIN.

Ingredients.

1 Tbsp of Coconut Oil

1 large Onion – Chopped

4 Garlic Cloves – Minced

50g Broccoli & Cauliflower florets

50g Carrots – Chopped

50g Tomato – Chopped

1 cup vegetable stock

1 Tbsp of Ginger

1 Tbsp of curry powder

1/2 Tsp of cayenne pepper

3 tins of coconut milk

1 lemon

 

1 cup of quinoa (if your not a fan of quinoa you can substitute rice but then the recipe will lose its source of protein)

Method.

First wash the quinoa and add it to a pot on medium heat with 1 of the tin of coconut milk. Cover over with the lid and leave until the quinoa has absorbed all of the coconut milk, check regularly but usually takes about 15-20 mins. (Or rice and coconut milk if substituting).

In a large saucepan use your coconut oil and saute the onion garlic and ginger.

Add to the saucepan your other two tins of coconut milk, vegetable stock, broccoli, cauliflower, and carrots and bring to a boil.

Add curry powder and cayenne pepper and then turn down to a simmer and leave for about 15 minutes on low heat.

Add tomatoes in the last few minutes as if added too early they will go very mushy.

Serve the curry over the coconut quinoa or rice with a fresh squeeze of lemon juice over the top.

Enjoy ! 

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Peanut Butter Protein Bar Recipe.

My gym is a good bit away from me and i always walk there and back. On a week day i actually walk to the gym straight from work and then after my workout i’ll walk home which takes me about 45 minutes (60+ minutes after leg day, oh the pain!). Of course after my work out i want to have my protein shake as soon as possible, which is kind of a problem as by the time i do some yoga after my workout some nights, by the time i shower etc and then walk all the way home it can be about 1hr 30 minutes by the time i get in.

I tried just taking my protein and shaker with milk in my bag  but as i am out all day before going to the gym it would be sour by the time i got to drink it after my work out. I tried using almond milk, coconut milk, UHT milk – basically any milk that didn’t need to be refrigerated and i really just couldn’t stomach any of them. So i tried mixing my protein with water instead so it wouldn’t go bad, i really don’t know how people do this i would gag after every mouth full. It HAS to be regular milk for me. Obviously it would be too expensive to just buy a bar from the machine in the gym every single day otherwise i would.

The solution?  Home made easy to bake protein bars. The bars take only 5-10 minutes to prepare, they have a massive 22g of protein per bar, and they are made from only a few healthy ingredients. Oh yeah, and they taste amazing!

These are so perfect for me i just stick two in my bag before i go to work and they keep no problem all day, so i can have one on my way to the gym and now i just have a bar and a banana on my way home from the gym. Sorted.

Ingredients.

5 scoops of vanilla whey protein. (can use chocolate if you have more of a sweet tooth)

400g of uncooked oats.

1/2 a cup of organic peanut butter ( i prefer meridian or my protein brands )

1 can of coconut cream.

Method.

There’s really nothing to it to be honest.

Mix together the whey and coconut cream until no lumps.

Add them into a large bowl along with the oats and peanut butter and mix everything together.

Line a baking dish with baking paper and add the mixture. Squash it all down until its flat and packed in tight and put the dish in the fridge over night.

When you take the dish out in the morning cut into 12 bars.

If you cut into 12 bars, each bar will have 22g protein, 22g fat, 29g carbs & 380 calories !

Be creative and see what you can add in to these, i like to keep mine nice and simple but if you wanted to try something else you could try adding chocolate chips, hazelnuts, mashed banana, walnut pieces or raw cacao powder. Let me know if you do try them i’d love to know what you tried and what you thought of them.

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3 Bean veggie chilli

Now i know here in Dublin we are actually having a sweltering heatwave at the moment, so i know your first food of choice probably wouldn’t be a hot chilli. But as well as this roasting weather it is hay fever season, and this chilli is perfect for clearing up your sinuses and for boosting your immune system! Onions/garlic & cayenne peppers are some of the strongest natural antibiotics so this recipe is loaded.

Vegetarian, very high protein, natural antibiotic, boosts immune system, clears sinuses, tastes amazing and freezes very well so great for meal prep.. what more could you want in a recipe?

Ingredients. – Recipe Makes 6 servings.

1 Carton of Tomato Passatta 500g

6 Tomatoes (Chop)

1 Large Onion (Chop)

2 Garlic Clove (Mince)

1 Pack of baby corn (Chop)

1 Tin of Kidney Beans

1 Tin of Pinto Beans

1 Tin of Blackbeans

1 large Green bell Pepper (Chop)

1 large Red bell pepper (Chop)

3-4 Medium Chillies (Chop)

1 Tablespoon ground cumin

1/2 Tablespoon oregano

1/2 Tablespoon cayenne pepper

1 Tablespoon chilli powder

1 Teaspoon ground black pepper

1 Tablespoon Olive Oil (i sometimes use coconut oil instead)

Method

Saute the onions, peppers, garlic, peppers and chillies in olive oil for a few minutes until soft.

Add them in to a large stock pot along with your tomato passatta and chopped tomatoes on a high heat.

Add your spices, herbs and your drain and add your 3 tins of beans.

Turn down to a very low heat, cover over with a lid and leave to simmer for about 30 minutes.

Suggestions

Try this inside a baked sweet potato for the perfect healthy & filling meal. (see picture below)

Also goes nice with rice / broccoli.

Inside taco shells or wholewheat pitta breads.

Or my absolute favourite, try this on top of nachos with some cheese !

 

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Breakfast Egg Cups.

These quick and easy to make egg cups are amazing! They keep in the fridge for up to a week so great to make in advance and just grab one on the way out of the door in the morning. They also freeze really well so if your like me and like to cook all your meals and freeze them these are perfect.

Ingredients. – Makes 12 Egg Cups.

12 Eggs

1 Bag of Spinach

Olive Oil

1 pack Mushrooms

Method.

Pre heat oven to 160

Line the inside of a muffin tray with a thin layer of olive oil, make sure you cover the inside properly as these do stick!

Chop & fry your mushrooms in a tablespoon of olive oil.

When the mushrooms are almost finished add the spinach into the frying pan to wilt.

Spread the mushroom & spinach mixture evenly into the muffin tray cups.

Crack and whisk 12 eggs into a large bowl, and then pour evenly into the muffin tray cups on top of the mushroom & spinach.

Put into the oven and leave for about 20 minutes until the egg is puffy and cooked through.

They will rise when in the oven but after cooling they will drop. Leave to stand for about 10 minutes to cool.

They do tend to stick to the muffin tray so i usually would use a knife to carefully cut around the edges of each one and then pop them out the tray.

Although mine are pretty basic they are my favorite, but you really can add anything you want in to these so just experiment. You could add peppers, cheese, bacon pieces, tomatoes, anything! I actually like to keep mine in the fridge and eat them cold as a snack but they are really good warmed up in the microwave to. Let me know what you think. Enjoy!

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10 minute Tuna salad

Summers on its way and for me that means less cooked meals and more salads and raw foods. This broccoli and tuna salad is one of my favourites, its so easy It only takes about 10 minutes in total to make and keeps well in the fridge throughout the week. Perfect for meal prep & of course high protein.

Ingredients.

1 Large Broccoli cluster

Light Mayonnaise

1 Jar Beetroot

1 Tin Sweetcorn

5 tins tuna

1 Large pack of Cherry Tomatoes

1 Lemon

Feta Cheese

 

Method.

Chop the broccoli, beetroot and cherry tomatoes.

Blanch broccoli for about 1 minute (The less time the better as this stops it from going soft in the fridge after).

Add all ingredients above into a large bowl. Add the rest of the ingredients, sweetcorn, Tuna & Mayo.

Squeeze lemon and add the juice & mix everything together.

When serving crumble the feta cheese on top.

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Vegan Spinach & Lentil Soup.

High Protein, vegan & healthy!

This recipe is a favourite of mine. I love to make a big batch on a Sunday and freeze some for my lunches during the week, its so filling and full of protein so great for all you fitness addicts like me.

 

Ingredients –

1 large onion

3 carrots

4 garlic cloves

2 cups of dry lentils – Green or Brown, I prefer to use green.

10 fresh chopped tomatoes

3 sweet potatoes

4 cups of vegetable broth

2 cups water

5 oz Spinach

1 ½ tsp cumin

1 tsp smoked paprika

1.4 tsp rock salt

1 tbsp olive oil

 

Directions –

Rinse lentils.

Chop onion, carrots, tomatoes and sweet potatoes.

Mince garlic and sauté the garlic and onions in olive oil until tender.

Add broth, water, tomatoes, lentils, garlic, onion, carrot and sweet potatoes into a large stockpot.

Add in your cumin and paprika and bring to a boil.

Boil until the carrots and potatoes are tender then reduce heat, cover over with a lid and leave to simmer for about 30 minutes.

While this is simmering, chop up your spinach.

Add the chopped spinach & salt just 5 minutes before the end.

 

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Let me know what you think if you try it.. Enjoy!