CHICKEN AND BACON SALAD
Packed full of healthy fats and protein to fuel your body.
- 4 rashers of smoked bacon
- 2 tbsp walnut oil
- ½ tsp Dijon mustard
- 1 tbsp lemon juice
- salt and pepper
- 2 baby gem lettuce, sliced in 4 lengthways, leaves
- roughly separated
- 1 avocado, roughly chopped
- 2 cooked beetroot, roughly chopped
- 350g cooked chicken breast, thinly sliced
- handful of roughly chopped walnuts
- Preheat your grill to high. Grill the bacon until well cooked and a little crisp. Leave to one side to cool.
- Mix together the walnut oil, mustard, lemon juice and a little salt and pepper. Keep mixing until you have a smooth dressing.
- In a big salad bowl, toss together the lettuce, avocado and beetroot. Pour in the dressing and toss again.
- By now your bacon should be cool, so crumble it into your salad bowl and mix with the rest of the ingredients.
- Tip the salad onto a plate, then top with the chicken and walnuts.
BIG FAT SMOOTHIE
Contains a good amount of healthy fats from the almond milk and avocado, so it should keep you feeling satisfied until lunch.
- juice of 2 limes
- 200ml almond milk
- handful of blackberries
- handful of blueberries
- ½ avocado, roughly chopped
- 3 tbsp Greek yoghurt
- 1 tbsp honey
- handful of ice
- Throw everything into a blender, whizz up and pour into a glass, or a shaker bottle to carry on the go!
Takes a matter of minutes to prepare, and then all you need to do is pull it out of the fridge after you train and dig in. Feel free to use any flavour of protein powder and experiment with favourite fruits.
- 50g Greek yoghurt
- 100ml almond milk
- 1 apple, grated, skin and flesh (about 75g)
- 1 scoop strawberry or vanilla protein powder
- pinch of ground cinnamon
- 50g rolled oats
- 1 tbsp pomegranate seeds
- 1 tbsp roughly chopped toasted hazelnuts
- 1 tbsp pumpkin seeds
- Throw the Greek yoghurt, almond milk, apple, protein powder and cinnamon into a bowl and mix them all up.
- Stir in the oats, then transfer to a container with a tight-fitting lid and leave in the fridge overnight.
- Just before you eat your creamy oats, top with the pomegranate seeds, hazelnuts and pumpkin seeds.
Joe finds salmon can be a bit boring at times, so the spices in this dish jazz it up. This tandoori marinade will also work really well with chicken or pork – just remember they’ll need to be grilled for longer to make sure they’re cooked through.
- 8 tbsp Greek yoghurt
- 4 tbsp ground almonds
- 2 cloves garlic, finely chopped
- 2 cm ginger, finely chopped
- 2 tsp garam masala
- 1½ tsp smoked paprika
- salt and pepper
- 4 x 175g skinless fillets of salmon
- 175g mangetout
- 2 massive handfuls of baby spinach leaves
- Preheat your grill to high.
- Tip the yoghurt, ground almonds, garlic, ginger, garam masala and paprika into a bowl, along with a good amount of salt and pepper and a drizzle of water.
- Mix to form a thick spice paste, then smother the salmon in the paste.
- Place the coated salmon on a baking tray and slide under the grill. Cook for 6–7 minutes, without turning. The salmon will turn a dark golden colour and catch in a couple of spots – that’s absolutely fine.
- While the salmon is cooking, bring a pan of water to the boil.
- When it is bubbling away, add the mangetout and simmer for 45 seconds. Place the spinach in a colander. When the mangetout is ready, tip it into the colander with the spinach to drain – the hot water will wilt the spinach slightly.
- Shake any excess water from the vegetables and serve with your tandoori salmon.
THAI GREEN CURRY
This recipe really does give you that authentic Thai-restaurant taste. It’s worth making double, as any leftovers are great for taking to work for lunch or freezing for later. For a change, replace the prawns with chicken, beef or tofu.
- 2 tbsp coconut oil
- 2 star anise
- 1 aubergine, cut into small chunks
- 2 tbsp Thai green curry paste
- 1 x 400ml tin full-fat coconut milk
- handful of baby corn
- 450g raw king prawns, peeled
- 1-2 tbsp fish sauce
- juice of 2 limes
- ½ bunch basil, roughly chopped
- ½ bunch coriander, roughly chopped
- 1 red chilli, roughly chopped
- microwave rice, to serve
- Heat up the coconut oil in a large pan over a medium–high heat. Add the star anise and aubergine and fry for 1 minute.
- Add the curry paste and half the coconut milk. Stir to melt the paste into the coconut milk, then increase the heat to high.
- Pour in the rest of the coconut milk, toss in the baby corn, and bring to the boil. Simmer for 3 minutes, then drop in the prawns and simmer for 2 minutes until they turn pink and are fully cooked.
- Take the pan off the heat and chuck in fish sauce to taste, along with the lime juice and herbs. Top your curry with the red chilli.
- Ping your rice in the microwave for 2 minutes and serve.