Mini meatloaf muffins

Like every girl, actually scrap that, like every human on Instagram, I follow Paige Hathaway for inspiration, drooling and general appreciation. She posts some really great recipes, one of which inspired these meatloaf muffins. These are super simple, very macro friendly and are so easy to take with you anywhere!

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Ingredients

  • 1 lb lean ground turkey (I used 99% fat free Trader Joes mince)
  • 1/2 cup old fashioned oats
  • 1/2 red bell pepper
  • 5 celery stalks
  • 5 tbsp egg whites
  • 1/2 tsp ground cumin
  • 1 tsp yellow mustard seeds
  • 1 tsp smoked paprika
  • 1/2 tsp ground black pepper
  • 1/2 tsp sea salt
  • 2 tsp Italian herbs
  • 1 tbsp garlic powder
  • 1/2 tsp ground ginger

Nutritional Information

(Per muffin, recipe makes 12 muffins): 60kcal; 11g protein, 3g carbs, 0.5g fat

Method

  1. Preheat oven to 375 degrees Fahrenheit and line a muffin pan with 12 baking cases.
  2. In a nutribullet/blender, add the oats, pepper, celery and egg whites and blend until the mixture has the consistency of hummus.
  3. In a large bowl, add the Nutribullet mixture, ground turkey, cumin, mustard seeds, paprika, pepper, salt, herbs, garlic powder and ginger.
  4. Combine well with your hands and roll into balls (if the mixture is too wet to form ‘complete’ balls, then use a large spoon to pour into the muffin cases).
  5. Bake for 40 minutes until cooked through and the top of the muffins are golden brown.
  6. Can be served hot immediately or allowed to cool on a wire rack and then served with a whole host of side dishes!
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Guilt free salted chocolate fudge protein mousse

Chocolate mousse was forever one of the desserts I pestered my Mum to both make from scratch and buy at the supermarket. I have always had a sweet tooth and been particularly fond of chocolate so have experimented to create a completely guilt free version. This is a lot denser than traditional chocolate mousse, almost having the consistency of ganache. It is totally delicious, not overly sweet and great paired with fresh fruit and berries.

Ingredients

  • 1 large ripe avocado.
  • 2 scoops double fudge brownie Dymatize whey isolate.
  • 1/2 tsp vanilla bean paste.
  • 1 packet of stevia.
  • 2 tbsp cacao powder.
  • 1 pinch of sea salt.

Nutritional information

(Per serving – serves 2): 220kcal; 27g protein, 12g carbs, 15g fat

Method

  1. Peel and scoop out the avocado into a large mixing bowl.
  2. With an electric whisk, whisk the avocado until smooth. Add in the protein powder, vanilla bean paste, stevia, cacao powder and sea salt and continue whisking. You can increase the speed of the whisking as the mixture begins to combine. (Note, it will turn really thick immediately, don’t be tempted to add any liquid, it will ‘thin’ out).
  3. Spoon into two serving dishes and refrigerate for at least 2 hours.
  4. Top with berries, cream, or devour on its own!

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Mint chocolate fudge breakfast smoothie

This smoothie is both refreshing and filling, and is easy to prepare ahead of time or to drink fresh on a weekend morning. It can also be used as a pre/post workout drink as it has a good balance of both fast and slow acting carbohydrates, fats and protein. The blueberries also mean it is packed with antioxidants.

Ingredients

  • 1 handful of spinach
  • 1/4 cup old fashioned oats
  • 50g frozen blueberries
  • 1/2oz cacao powder
  • 5 mint leaves
  • 1/2 tsp coconut oil
  • 1/2 cup unsweetened coconut milk
  • cold water
  • 1/2 scoop double fudge brownie Dymatize whey isolate (you can substitute this for other chocolate flavours, though this creates a decadent fudge taste)

Nutritional Information

194kcal; 16g protein, 21g carbs, 6g fat

 

Method

  1. In a nutribullet/blender, add the spinach, oats, blueberries, cacao powder, mint, coconut oil, coconut milk and protein powder.
  2. Top up the remainder of the blender (up to the max line) with cold water.
  3. Blend for 1 – 2 minutes until thick and all ingredients are combined.

Fiery cacao and plum smoothie

This smoothie makes for a great pre-workout drink. It has a good balance of protein and quick acting, natural carbohydrates to fuel your body for an intense session. The ginger provides a natural stimulant and a definite ‘kick’, whilst the combination of the cacao powder and plum creates a rich, earthy taste. The date adds a touch of sweetness, without taking away from the depth of the cacao. Best consumed right after blending with a thick straw!

Ingredients

  • 1/2 cup unsweetened almond milk.
  • 1/2 scoop whey isolate (I used toasted coconut Isopure, but any coconut, chocolate or vanilla protein powder would work well).
  • 1 plum.
  • 2 tbsp cacao powder.
  • 1 medjool date, pitted.
  • 1cm x 1cm piece of fresh ginger, grated.
  • 1 handful fresh spinach.
  • 3 – 4 ice cubes.
  • Cold water.

Nutritional information

165kcal; 15g protein, 24g carbs (3g fibre), 2g fat

Method

  1. Remove the stone from the plum and slice into segments.
  2. Grate the ginger and remove the stone from the date, chopping into segments.
  3. In a blender (I used my nutribullet), add all the ingredients together and blend until thoroughly mixed.
  4. Serve immediately.

Minted Moroccan chicken, pistachio, plum and goat’s cheese salad

This Moroccan inspired salad is perfect for those spring/summer evenings, it tastes like summer in a bowl! It has a delicious balance of sweet and savoury and although is best served with melted cheese and piping hot chicken, it can easily be made in bulk for tupperware lunches (although the beetroot will probably stain the plastic!)

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Ingredients

  • 2 cups fresh arugula/rocket.
  • 1 tbsp cider vinegar.
  • 4oz boneless, skinless chicken breast.
  • 1 tsp ground cumin.
  • 5g fresh mint, chopped.
  • 1/2 tsp ground black pepper.
  • 1 tbsp fresh lime juice.
  • 75g raw beetroot.
  • 1/2 oz goat’s cheese.
  • 1/2oz shelled pistachios.
  • 1 lemon plum (these are delicious, but not readily available. A fresh apricot would be a great alternative).

Nutritional information

370kcal; 35g protein; 25g carbs; 11.5g fat

Method

  1. Preheat your oven to 400°f.
  2. Peel and chop the beetroot into cubes and bake in the oven for 30 minutes, until the beetroot is soft. (You can season with oil and salt/pepper if you like, I chose not to). Remove from the oven and set to one side.
  3. Meanwhile, cut the chicken breast into cubes and marinade with the cumin, mint, black pepper and lime juice. Ensure all the chicken is covered.
  4. Heat a medium non-stick pan and cook the chicken until it is tender and cooked through.
  5. Set your grill setting to ‘high’ and chop your plum/apricot into half, removing the stone. Grill for 5 minutes. Top the plum halves with goat’s cheese and a couple of the pistachios and grill until the cheese melts.
  6. In your serving bowl, pour in the fresh arugula and drizzle the cider vinegar on top.
  7. Top the salad base with the beetroot, chicken, grilled plums and the remainder of the pistachios.
  8. Enjoy this aromatic, flavourful and nutrient packed salad!

Shrimp, eggplant and chickpea jalfrezi with coconut rice

Being British, curry is in my culture and as much as there is plenty of delicious food and cuisines here in Florida, the Indian food is generally not great. There are two local Indians to me here and both are a poor imitation of Indian food. My Mum makes curry weekly (at least!) and her curries always smell delicious and get the seal of approval from my family. I went to Wholefoods yesterday and their selection of cooked foods has expanded greatly, including an array of delicious smelling curries! I will definitely be sampling some of them soon. In the meantime, this curry is so rich in spice and aroma and is completely satisfying and nutritious (not like takeaway curries!) It is a little time consuming, but makes 5 generous portions, so once cooked, you have one meal prepped for the week!

Ingredients

For the jalfrezi:

  • 2 tablespoons of curry powder
  • 1 teaspoon of garam masala
  • 1 teaspoon of turmeric
  • 1 teaspoon of mustard seeds
  • 2 cloves of garlic, minced
  • 1 tablespoon coconut oil
  • 1 large white onion, diced
  • 1 teaspoon of finely grated fresh ginger
  • 1 large eggplant, chopped into chunks
  • 1/2 head of a cauliflower, cut into florets
  • 1 15oz can of chopped tomatoes
  • 1 15oz can of chickpeas (I used the salt water from the chickpeas to avoid adding any additional salt)
  • 1 cup water
  • 15oz fresh shrimp
  • 100g fresh spinach

For the coconut rice:

  • 600g cauliflower, grated until it resembles ‘rice’
  • 1 cup unsweetened coconut milk
  • 1 teaspoon unsweetened dessicated coconut
  • 1 tablespoon fresh coriander, minced

Nutritional Information (per portion)

315kcal; 29g protein, 40g carbs, 7g fat

Method

  1. In a large pan heat the coconut oil over a medium-high heat until it melts and the pan is coated (alternatively you can use a non-stick pan and omit the coconut oil, but the flavour of the coconut definitely adds something to the curry!)
  2. Add in the mustard seeds, turmeric, curry powder, garam masala, garlic, ginger and onion and cook until the onion softens, but is still holding its shape.
  3. Add the chopped egglant and cauliflower and stir the pan, ensuring that the curry mixture is covering the vegetables. Reduce the heat to medium and cook for approximately 5 minutes, or until the vegetable edges start to soften.
  4. Add the chopped tomatoes, chickpeas and water and bring the curry to the boil. Allow the pan to simmer and cover, cooking for approximately 20 minutes. (The vegetables should still be distinguishable, but they should be helping to thicken the sauce).
  5. Add in the spinach and the shrimp and cook until the shrimp are piping hot and the spinach has wilted. The longer you cook the curry, the more intense the flavour, if possible, set to a low heat and allow to cook for a further 30 minutes before serving.
  6. While allowing the curry to cook, in a large non-stick pan, cook the riced cauliflower until the ‘rice’ becomes less rigid. Pour in the coconut milk, coriander and dessicated coconut (depending on how coconut-y you like the rice, you can add more dessicated coconut). Cook over a medium heat, stirring frequently, until the coconut milk has all been absorbed!
  7. Serve the rice and the curry with extra fresh coriander and a dollop of fat free greek yoghurt (optional).
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Low carb, low fat twice cooked pizza

I absolutely love vegetables, I love the sweet, fresh, crunchiness of almost all veg! So, usually, I don’t crave many ‘unhealthy’ savoury items. Pizza is a bit of an exception. I have tried ready meal ‘healthy’ pizzas and they just taste terrible. This recipe however is light, tasty and satisfied my pizza craving. It definitely doesn’t have the same greasy after taste, which can be satisfying, but it is completely guilt free and is so adaptable!

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Ingredients (for the basic recipe)

  • 125ml egg whites.
  • 150g grated cauliflower.
  • 1 tbsp Italian seasoning (mixed herbs would work well too).
  • 2 beef tomatoes.
  • 1 tbsp Ms. Dash Chipotle seasoning (any spicy tomato based seasoning would work well too).
  • 1oz fat free cheddar cheese.
  • Black pepper/salt to taste.
  • 1 tsp Franks Red hot sauce.

Nutritional information

258kcal; 42g protein, 17g carbs, 0.6g fat

Method

  1. Heat a large non-stick pan (ensure pan has a metal handle/the handle is oven proof and won’t melt!) over a medium-high heat. Pour in the cauliflower and the Italian seasoning and cook for approximately 3-4 minutes. You want to have a dry mixture at this point.
  2. Chop up the beef tomatoes into chunks and add to the rice mixture, cooking until the tomatoes and rice combine.
  3. Add the chipotle seasoning, salt, pepper and hot sauce (seasoning to taste).
  4. Pour in the egg whites and cook for 4 – 5 minutes, until the edges of the egg whites turn solid white.
  5. Meanwhile, set grill setting on oven to ‘high’. Once the egg whites are white around the edge of the pan, take the pan off the heat and transfer to the oven. (This would be a good time to add toppings). Cook for approximately 5 minutes (or until the top starts to brown).
  6. Add the grated cheese and cook until melted.
  7. Serve with salad and a generous dollop of Heinz reduced salt/sugar ketchup.

*Topping suggestions. Why not try garlic mushrooms and red onion? Or paprika spiced kale? Or tuna and sweetcorn? Or pulled barbecue chicken? The possibilities are endless!