© 2017 NATALIE FERRIS - PERSONAL TRAINER

PROTEIN SHAKES

DINNER

RED LENTIL AND AUBERGINE MOUSAKKA

October 07, 2018

Swap your lamb mince for some delicious red lentils! Packed full of protein!

You will need:

160g red lentils

650g potatoes (I used Maris Piper)

1 tsp olive oil

2 red onions finely chopped

2 garlic cloves

4 sprigs of thyme, leaves picked

1/2 tsp dried oregano

1/2 tsp cinnamon

1 tbsp tomato puree

1 tin chopped tomatoes

1 vegetable stock cube

2 tbsp chopped parsley

250g ricotta cheese

50g grated mature cheddar

sea salt and pepper and leafy green salad to serve

INSTRUCTIONS:

1- Preheat the oven to 200 degrees C

2- Put the lentils into a bowl, cover with cold water and leave to soak while you cook the potatoes and prepare the tomato sauce

3- Put the potatoes into a saucepan, cover with water and bring to the boil, then reduce the heat and simmer for 15-18 minutes until just tender.

4- Meanwhile, heat a large saute pan until hot, add the olive oil and onions and cook over a medium heat for 5-6 minutes until just softening, stirring occasionally.

5- Add the garlic, thyme leaves, oregano and cinnamon and cook for 1 minute. Stir the tomato puree and cook for another minute.

6- Stir in the chopped tomatoes, season with salt and black pepper and bring to a simmer. Fill the tomato tin with water and add to the pan, then repeat and add another tinful(800ml of water in total) and the crumbled stock cube and stir well. Drain the lentils and stir in the tomato sauce. Bring to the boil , then cook, uncovered , over a medium heat for 20 minutes until the lentils are soft and the liquid nearly all absorbed, stirring occasionally.

7- While the lentils cook, drain the potatoes and run them under cold water until cool enough to hold. Using a spoon, skin off the potatoes and cut into thin slices

8- Heat a griddle pan until hot, then griddle the aubergine slices in batches until brown and softened, turning once. Remove each browned batch to a plate until they are all done.

9- Stir the chopped parsley through the lentil sauce. Spoon half of the lentil sauce into a medium oven-proof dish, then layer half of the potatoes and aubergines over the top. Top with the remaining lentil sauce, potatoes and aubergines.

10- Put the ricotta into a small bowl and stir in the grated cheese, then spoon the mixture over the aubergines, smoothing evenly over the top.

11- Bake in the oven for 20-25 minutes until hot through and golden brown. Serve with a mixed leaf salad.

CARROT AND CORIANDER SOUP(VEGAN)

May 20, 2018

A very simple and fat free version of the classic carrot and coriander soup and only 71 calories per serving!

I personally love coriander, the flavour can spruce up any meal and this soup is no exception. The whole soup takes 5 mins to prep and 15 mins to cook, perfect after a long day!

INGREDIENTS

To serve 4( ideal to freeze and have another day of the week)

1/2 white onion peeled and diced

4 large carrots peeled and roughly chopped

1 medium white potato peeled and roughly chopped

4 cups (900ml) low salt vegetable stock

A large bunch of fresh coriander

TO MAKE

1- Simply add all the ingredients to a large saucepan and boil for 15 mins until the vegetables are tender

2-Transfer to a blender and mix until smooth

3- Serve with extra chopped coriander and enjoy!

COURGETTI SPAGETTI

May 20, 2018

If I could recommend one good kitchen tool it would be a spiralizer! I got mine for Christmas, it was from John Lewis department store and it was only £20! The amount of use I've got out of it is incredible!

If you are going for a low carb diet, instead of a whole portion of pasta in a dish, halve it and add some spiralled veg! My favourite is courgette.

This fresh, easy meal uses simple ingredients but adds tons of flavour!

INGREDIENTS

to serve 2

2 medium courgettes

4 garlic gloves

2 red fresh chillies( or one if you don't like it too hot)

1/2 cup grated parmesan cheese

150g penne pasta (I use 'free from' by Sainsbury's for wheat, milk,gluten and soya free)

1 tbsp olive oil

TO MAKE

1- In a large pan of salted water put the pasta on to boil

2- spiralize the courgettes, crush the garlic and chop the chilli 

3-Add the garlic to a pan with some olive oil 

4- Cook for a couple of minutes and then add the courgettes

5-Leave to cook for 10-15 mins stirring occasionally. You want to cook everything but not really brown any of it

6-Remove from the heat and add in the parmesan

7-When the pasta is cooked to your liking, drain well and stir through a tablespoon of olive oil if desired

8-Plate up and serve with the courgette and chilli mixture

CHICKEN PEA AND TOMATO CURRY

May 14, 2018

Experimenting with a plant based diet? Beans and legumes are a great way to make sure you are still getting enough protein without eating meat.

This is one of my favourite veggie dishes, the spices and flavours are incredible! Chickpeas are a great source of protein( about 15 grams per up of cooked beans) and full of many other nutrients and fibre too!

It takes 10 mins to prepare and 45 mins to cook!

INGREDIENTS- SERVES 4

1 tbsp olive oil

2 onions finely sliced

2 garlic cloves, crushed

1 tsp garam masala powder

1 tsp turmeric

1 tsp ground coriander

400g can plum tomatoes

400ml can coconut milk

400g can of chickpeas, drained and rinsed

2 large tomatoes, cut into quarters

1/2 small pack of coriander, roughly chopped

cooked rice to serve

METHOD

1. Heat the oil in a large pan and add the onions. Cook until softened, about 10 mins. Add the garlic and spices and stir to combine. Cook for 1-2 mins, then pour in the canned tomatoes,break up with a wooden spoon and simmer for 10 mins.

2. Pout the coconut milk and season to taste. Bring to the boil and simmer for a further 10-15 mins until the sauce has thickened.

3. Tip in the chickpeas and the tomatoes and warm through. Scatter over the coriander and serve with rice 

4. ENJOY!!!

SWEET POTATO WITH SPICY KIDNEY BEANS AND SPINACH

April 07, 2018

This is great for vegetarians or if if you want to add a few more pulses into your diet. Pulses and beans are a great source of protein and a cheaper option than meat.

Bake a sweet potato glazed in olive oil in the oven until tender enough to get a knife all the way through.

In the meantime, sautée some garlic and red onion in a small amount of olive oil and then add the red peppers(or any colour pepper of choice). 

Once soft, add 2-4 tsp of paprika and cumin powder.

Cool off the spices and add a drained can of kidney beans. Once they are softened add a good drizzle of balsamic vinegar.

Return to the heat and add in some spinach and a little splash of hot water until the spinach wilts.

Take the sweet potato out of the oven and slice in halves. 

Pour over kidney bean mixture and serve with some fresh lime and greek yoghurt! 

This is truly delicious!

VEGETARIAN SAUSAGES WITH SWEET POTATO AND SPINACH

March 23, 2018

Cutting out red meat has led me to find Linda McCartney! Mash potato isn't the same without sausages and her vegetarian chorizo and red pepper sausages do not disappoint!

Add some wilted spinach and sprinkle some milled seeds and you have a great post workout dinner thats quick, easy and super healthy!

CHORIZO AND BUTTERNUT SQUASH SPAGHETTI

There are some great alternatives to pasta when it comes to spaghetti! Butternut squash is definitely one of them! Its loaded with nutrients like folate, beta-carotene,potassium and vitamin c. It is also considered an anti-immatory food because of its high antioxidant content. Its really great to incorporate into your diet in the winter months and great for pregnancy!

1)Peel your butternut squash really well and cut in half

2)Using a spiralizer(with either the medium or large noodle fitting) and process the butternut into noodle shapes

3)Transfer to a baking sheet and drizzle with a teaspoon of melted butter

4)Bake for 8-10 minutes, until al dente

5)Whilst the butternut squash is baking, fry some chorizo, peppers,onions and spinach in a pan

6)Add together and enjoy!

CHICKEN AND ROASTED VEGETABLE SALAD

  1. Place the chicken breasts on a flat, working surface.

  2. Mix avocados, tomatoes, onion, basil, lime juice, lime zest, and 1/2 teaspoon salt

  3. Divide the remaining half onto the chicken breasts.

  4. Roll up the breasts, tucking in ends.

  5. Place in a lightly oiled baking dish.

  6. Rub with the garlic, 1/4 teaspoon salt and the pepper.

SMOKED HADDOCK WITH RICE AND GREENS

White fish is another great source of lean protein and one of my favourites is smoked haddock! Super quick and easy to cook(wrap in tin foil and bake in the oven for 15-20 mins) and low in fat and calories! Also another great benefit for pregnant women is that can trigger the development of the fetus and is full of vitamins to help prevent eye ailments. 

SPICED CHICKEN BREAST WITH SWEET POTATO AND GREEN BEANS

The combination of carbohydrates(sweet potato) and protein(chicken breast) is ideal as a post workout meal.When you're working out your muscles use up glycogen stores for fuel. This results in your muscles being partially depleted and some of the proteins in the muscle get broken down and damaged.

After a workout your body tries to rebuild these glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout to help:

1)Decrease muscle protein breakdown

2)Increase muscle protein synthesis(growth)

3)Restore glycogen stores

4)Enhance recovery

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