Garlic Tuna with Mediterranean Vegetables

This is a brilliant recipe because it is very simple, easy to make in bulk, really tasty and gets in a lot of micronutrition. I also really enjoy eating this cold or warm, I might just be odd but I have been eating this from the fridge at work and it hits the spot.

 

What you will need:

• 3 tins of tuna
• 2 tins of chopped tomatoes
• 2 celery heads
• 3 peppers
• 2 large red onions
• 2 boxes of mushrooms
• 3 close of garlic
• 2 tspn coconut oil
• 1 stock cube

I don’t want to list out the exact grams of each of the above items, because I know it varies each time I make this. That is because packets provide estimated weights, also things like onions and peppers vary in size. However, the above is enough to go from to make this recipe work.

What you need to do:

1. Chop up the garlic, onions, celery and peppers and add them to the pan with the coconut oil. Fry these until slightly soft.
2. Add in the tins; so tomatoes and tuna, once mixed in drop your stock cube in and allow it to cook for a little while.
3. Now you can chuck in your mushrooms, these will cook down fast so you could turn off the heat once these are mixed in if you desire a harder mushroom!

That’s it, simple as three steps, told you it was easy! You can then add a side of your choice, you could have this over a baked potato, make it into a pasta dish or do as I did and have it with basmati rice.

 

Macronutrition per 1/4 (without sides):

40g Protein, 24g Carbohydrates, 4g Fat (6g Fibre) – 300kcal 

Additional benefits of this meal:

• Contains roughly 3 of your 5 a day
• Can be used as a great meal for those losing fat or gaining size.
• Highly satiating due to the high protein and fibre content.

And there we have it Garlic tuna with Mediterranean vegetables, let me know if you try it and how you liked it.

 

Low Carb Easy Cauliflower Cheese Pizza

I came across the idea of using cauliflower as a low carb variation to flour, rice and potato a long time ago. I shunned it, declaring never to be so crazy as to drop my precious carbs and eat such strange variations. Little did I know my contest prep would lead me to search out low carb alternatives, and I did what I said I’d never do and set about using cauliflower as a low carb option. I’m glad I did, not only is it incredibly low carb it is also easy and tastes very good. I’d be lying if I said these pizza’s were as good as the real thing, but damn, when you are on low calories and trying to keep carbs low but crave a pizza, these taste heavenly.

So enough about my discovery of the ease and deliciousness of these pizzas and down to business we go.

The Base

Ingredients:

1. 100g Egg Whites
2. 300g Cauliflower
3. 30g 50% Reduced Fat Cheese
4. Seasonings

Method:

1. Remove Cauliflower stalks and blend till fine, like flour.
2. Add all ingredients to a mixing bowl and mix until combined.
3. Lay out as desired onto a non-stick baking tray.
4. Cook for 20-30 minutes at 200 Degrees C.

Macros: 25g Protein, 16g Carbohydrates (8g Fibre), 5g Fat

This makes a large pizza base, and when I say large I mean like the size you get from a restaurant, not some little diddy thing. So if you do not need such a large meal or want to adjust it to fit your macros feel free to divide up the quantities.

Toppings

To be frank these are completely up to you and should be determined by preference and your individual nutritional needs. However, there are a few things I recommend that work well, although these should be no brainers to those who like their pizza.

• Tomato Puree
• Low Fat Cheese
• Ham (this crisps up nicely)
• Veggies (pretty much any, I love sweetcorn but its carby boo)
• Walden Farms Ketchup/BBQ Sauce (so good and no kcals)
• Salsa (really recommend this one, low cal and tasty as)
• Italian seasoning and Garlic Salt
• Tuna mixed in Walden Farms Sauce (this is a goody)

 

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Simple 5 Minute Protein Cake

Hey guys, anyone following me on the social media will have noticed I have been making some aesthetic, TAF, yummy, nom, GAF looking protein cakes! Sorry it has taken so long to release the recipe, but the wait will be worth it, because you’re about to see how to make one of these bad boys.

Oh and if you’re not following me on the social media then check the below:

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The Standard Sweet Potato Cake

Ingredients:

• Whey Protein Powder – 15g
• Sweet Potato – 120g
• 1 Medium Egg
• 1tsp Baking Powder
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar etc.)

Method

1. Cook sweet potato in microwave till soft and let cool (so the egg doesn’t cook when blending).
2. Add all ingredients into a food processor and blend until smooth, adding water till a thick soupy like texture is achieved.
3. Cook in a non-stick, microwave safe bowl or mug for 2-3m.
4. Flip out onto a plate and top with your choice of sauce or icing.

Macros: 25g Protein, 25g Carbohydrates, 7g Fat – 260kcal

The Low Cal Cake

Ingredients:

• Whey Protein Powder – 15g
• Butternut Squash – 150g
• 50g Eggwhites
• 1tsp Baking Powder
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar etc.)

Method

1. Exactly the same as above, but the butternut squash will take a bit more cooking and will produce a wetter cake.

Macros: 25g Protein, 20g Carbohydrates, 1g Fat – 185kcal

High Protein Frosting

Ingredients:

• Whey Protein Powder – 15g
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar, Cinnamon etc.)

Macros: 15g Protein, 2g Carbohydrates, 1g Fat – 70kcal

So there we have it guys, the protein cake! As you can see there are loads of variants and possibilities to these cakes, such as changing out the sweet potato for a plain white potato (need to try!) or oats or flour, all will give you a similar result. Remember to fit these to your specific needs, that means fit them to your macros ;).

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Cheers and revive stronger peeps!

5 Ingredient Protein Pancakes

You love pancakes, I love pancakes, we all love pancakes. But, most pancakes are not the type we can afford to eat day in day out and reach our goals. Well you may have heard of protein pancakes, not only are they high in protein but the ones here are made from wholesome ingredients and unlike Shreddies will keep hunger locked up till lunch!

Ingredients:

1. Eggs x 2
2. Baking Powder x 1tsp (5g)
3. Wholemeal Flour x 20g
4. Oat Flour x 40g
5. Whey Protein x 20g

Method

1. Add all ingredients to a mixing bowl/blender and combine, adding water till texture is soup like.
2. Heat a non-stick pan and add mixture.
3. Once mixture looks fairly set (they cook fast), flip.
4. Dish it up!
5. Repeat steps 1 to 4 till all the mixture is used, I normally get 5 pancakes.

Macronutrients

• Protein 40g
• Carbohydrates 40g (5.5g fibre)
• Fat 15g
• 430kcal

Optional Extra’s

• Cream Cheese – Add’s moisture (recommend this one if you have no topping).
• Chocolate Sauce / Peanut Butter / Maple Syrup / Honey etc.
• Nuts, Berries, Fruit (Banana’s cook in well).
• Cocoa Powder / Sweeteners.

Here is a video of it all in action: