QUICK SHRIMP SCAMPI 2 tablespoons butter 1/4 teaspoon garlic powder, or to taste 1/2 pound cooked medium shrimp Salt and pepper, to taste Dash cayenne Pinch fresh parsley, minced
Heat the butter in a small skillet. Add the shrimp and garlic powder. Cook on high until any watery liquid evaporates and you’re left with just a little buttery sauce. Watch closely. Turn down the heat and season with salt, pepper and cayenne. Sprinkle with parsley.
Makes 1-2 servings Do not freeze
Per Serving: 447 Calories; 27g Fat; 46g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs Per 1/2 Serving: 223 Calories; 13g Fat; 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

QUICK SHRIMP SCAMPI 
2 tablespoons butter 
1/4 teaspoon garlic powder, or to taste 
1/2 pound cooked medium shrimp 
Salt and pepper, to taste 
Dash cayenne 
Pinch fresh parsley, minced

Heat the butter in a small skillet. Add the shrimp and garlic powder. Cook on high until any watery liquid evaporates and you’re left with just a little buttery sauce. Watch closely. Turn down the heat and season with salt, pepper and cayenne. Sprinkle with parsley.

Makes 1-2 servings 
Do not freeze

Per Serving: 447 Calories; 27g Fat; 46g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs 
Per 1/2 Serving: 223 Calories; 13g Fat; 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

CHEESY TUNA CASSEROLE 2 6-ounce cans tuna, drained 16 ounce bag frozen French cut green beans 3 ounces fresh mushrooms, chopped, about 8 small 1 stalk celery, finely chopped 2 tablespoons onion, finely chopped 2 tablespoons butter 1/2 cup chicken broth 3/4 cup heavy cream Salt and pepper, to taste Xanthan gum, optional - see note 4-8 ounces cheddar cheese, shredded *
In a medium pot, cook the green beans as directed on the package; drain well. Meanwhile, sauté the mushrooms, celery and onion in the butter until very soft and starting to brown a bit. Add the broth; bring to a boil. Let the liquid reduce by half, then stir in the cream. Bring back to a boil. Turn down the heat a bit and cook until reduced and thickened, stirring frequently and watching closely so it doesn’t boil over. Season to taste. Stir the tuna and mushroom soup mixture into the green beans. Add salt and pepper, if needed. Mix in the cheese; put into a 1 1/2 - 2 quart casserole. Microwave or bake until hot and bubbly.
Makes 4-6 servings Do not freeze

CHEESY TUNA CASSEROLE 
2 6-ounce cans tuna, drained 
16 ounce bag frozen French cut green beans 
3 ounces fresh mushrooms, chopped, about 8 small 
1 stalk celery, finely chopped 
2 tablespoons onion, finely chopped 
2 tablespoons butter 
1/2 cup chicken broth 
3/4 cup heavy cream 
Salt and pepper, to taste 
Xanthan gum, optional - see note 
4-8 ounces cheddar cheese, shredded *

In a medium pot, cook the green beans as directed on the package; drain well. Meanwhile, sauté the mushrooms, celery and onion in the butter until very soft and starting to brown a bit. Add the broth; bring to a boil. Let the liquid reduce by half, then stir in the cream. Bring back to a boil. Turn down the heat a bit and cook until reduced and thickened, stirring frequently and watching closely so it doesn’t boil over. Season to taste. Stir the tuna and mushroom soup mixture into the green beans. Add salt and pepper, if needed. Mix in the cheese; put into a 1 1/2 - 2 quart casserole. Microwave or bake until hot and bubbly.

Makes 4-6 servings 
Do not freeze

Slow-roasted shredded pork with thyme, Taleggio & lemon-dressed rocket pizza dressing
Ingredients

For the pork


1 kg higher-welfare pork shoulder


2 tablespoons fennel seeds


sea salt


freshly ground black pepper


olive oil


For each pizza topping


2 tablespoons tomato sauce


50 g Taleggio sauce


1 teaspoon fresh thyme leaves


1 small handful rocket


juice of ½ lemon
Method
When it comes to the meat, 1kg/2lb 3oz of pork shoulder should give you enough pork to top about 10 pizzas. Although the rest of the ingredients are for one topping, there is no point in cooking less pork than this – you can use any leftovers in sandwiches. This is also a great way to use up leftovers from a roast pork joint.Preheat your oven to 170ºC/325ºF/gas 3. Score the pork shoulder. Bash the fennel seeds and rub them over the pork, then season and rub with olive oil. Roast in the preheated oven for at least 4 hours, until the meat is tender and shreds easily. When cool, shred up using a fork or your hands. Dress the meat with a little of the cooking juices – it will have almost the texture of a confit of duck.Smear the tomato sauce thinly over the pizza base and scatter over a small handful of your roasted pork and some small pieces of Taleggio. Sprinkle with the thyme leaves, drizzle with olive oil and cook until crisp and golden. Dress the rocket with a tiny bit of lemon juice, scatter over the pizza and serve.

Slow-roasted shredded pork with thyme, Taleggio & lemon-dressed rocket pizza dressing

Ingredients

  • For the pork

  • 1 kg higher-welfare pork shoulder

  • 2 tablespoons fennel seeds

  • sea salt

  • freshly ground black pepper

  • olive oil

  • For each pizza topping

  • 2 tablespoons tomato sauce

  • 50 g Taleggio sauce

  • 1 teaspoon fresh thyme leaves

  • 1 small handful rocket

  • juice of ½ lemon

    Method

    When it comes to the meat, 1kg/2lb 3oz of pork shoulder should give you enough pork to top about 10 pizzas. Although the rest of the ingredients are for one topping, there is no point in cooking less pork than this – you can use any leftovers in sandwiches. This is also a great way to use up leftovers from a roast pork joint.

    Preheat your oven to 170ºC/325ºF/gas 3. Score the pork shoulder. Bash the fennel seeds and rub them over the pork, then season and rub with olive oil. Roast in the preheated oven for at least 4 hours, until the meat is tender and shreds easily. When cool, shred up using a fork or your hands. Dress the meat with a little of the cooking juices – it will have almost the texture of a confit of duck.

    Smear the tomato sauce thinly over the pizza base and scatter over a small handful of your roasted pork and some small pieces of Taleggio. Sprinkle with the thyme leaves, drizzle with olive oil and cook until crisp and golden. Dress the rocket with a tiny bit of lemon juice, scatter over the pizza and serve.

Andy the Gasman’s Stew
Ingredients

olive oil


700 g potatoes, peeled and cut into 2.5cm dice


2 red onions, peeled and roughly chopped


2 carrots, peeled and roughly chopped


2 sticks celery, trimmed and roughly chopped


2 sprigs fresh rosemary, leaves picked


1 level teaspoon ground cumin


1 heaped tablespoon smoked paprika


zest and juice of 1 orange


800 g stewing steak, quality lamb or higher-welfare pork, cubed


410 g good-quality tinned cooked chickpeas, drained


2x400 g good-quality tinned plum tomatoes, chopped


sea salt


freshly ground black pepper


1 tub fresh live yoghurt, to serve


1 handful fresh coriander, leaves picked, to serve

Method
First of all, you need to preheat your oven, but the temperature will depend on how long you want to cook the stew for. If you want it ready in 3 hours, preheat it to 180ºC/350ºF/gas 4, but if you want to cook it for 6 hours, then you need the oven on at 140ºC/275ºF/gas 1.Put a large casserole-type pan on the hob on a high heat and add a couple of good lugs of olive oil. Let this heat up, then add your potatoes, onions, carrots, celery, rosemary, cumin, paprika, and orange zest and juice, and stir together. Cook for 1 minute, then mix around again before adding the meat, the chickpeas and the tomatoes. Season lightly with salt and pepper and pour over enough water to cover everything. Bring to the boil and put into the oven. You are now free to go out for a few hours (for the whole day if you want to!). Serve the stew in bowls with a dollop of yoghurt and a sprinkle of coriander leaves.

Andy the Gasman’s Stew

Ingredients

  • olive oil

  • 700 g potatoes, peeled and cut into 2.5cm dice

  • 2 red onions, peeled and roughly chopped

  • 2 carrots, peeled and roughly chopped

  • 2 sticks celery, trimmed and roughly chopped

  • 2 sprigs fresh rosemary, leaves picked

  • 1 level teaspoon ground cumin

  • 1 heaped tablespoon smoked paprika

  • zest and juice of 1 orange

  • 800 g stewing steak, quality lamb or higher-welfare pork, cubed

  • 410 g good-quality tinned cooked chickpeas, drained

  • 2x400 g good-quality tinned plum tomatoes, chopped

  • sea salt

  • freshly ground black pepper

  • 1 tub fresh live yoghurt, to serve

  • 1 handful fresh coriander, leaves picked, to serve


    Method

    First of all, you need to preheat your oven, but the temperature will depend on how long you want to cook the stew for. If you want it ready in 3 hours, preheat it to 180ºC/350ºF/gas 4, but if you want to cook it for 6 hours, then you need the oven on at 140ºC/275ºF/gas 1.

    Put a large casserole-type pan on the hob on a high heat and add a couple of good lugs of olive oil. Let this heat up, then add your potatoes, onions, carrots, celery, rosemary, cumin, paprika, and orange zest and juice, and stir together. Cook for 1 minute, then mix around again before adding the meat, the chickpeas and the tomatoes. Season lightly with salt and pepper and pour over enough water to cover everything. Bring to the boil and put into the oven. You are now free to go out for a few hours (for the whole day if you want to!). Serve the stew in bowls with a dollop of yoghurt and a sprinkle of coriander leaves.

fitspiremeperfect:

Would you believe that this is perfectly healthy? Tuna sandwich made of Ezekiel bread, canned tuna, nonfat plain Greek yogurt, chopped onions, and lots of black pepper. Chicken broth, steamed and salted edamame.

fitspiremeperfect:

Would you believe that this is perfectly healthy? Tuna sandwich made of Ezekiel bread, canned tuna, nonfat plain Greek yogurt, chopped onions, and lots of black pepper. Chicken broth, steamed and salted edamame.

Happy.Healthy.Beautiful: Out of Sight, Out of Mind.

happy-healthy-beauty:

The biggest downfall in a healthy diet is eating when you’re not hungry.

Temptation is everywhere. You go into a supermarket to buy one thing and you end up with a whole basket of “irresistible” deals. Yet when push comes to shove, once you’ve eaten the half price crisps, the buy one get one free…

food-exercise-progress:

Clean Protein Pancakes
My post-workout breakfast this morning. I’ve seen quite a few great recipes for pancakes but I kinda mix and matched using the ingredients I have for mine this morning. I blended:
- 2 tbsp cottage cheese
- 1 cup of oats
- 4 egg whites
- 1 tsp of ground flax seed
- 1 tsp of vanilla extract
- cinnamon
- half a banana
And then made pancakes as normal using a 1cal cooking spray. I topped with 0% fat greek yogurt, almond butter (my last drop!), strawberries, the rest of the banana, honey and cinnamon.
These were the best I’ve made so far cause I use rolled oats so actually blending it all together made a much smoother consistency. Plus it was packed with protein, and delicious!
Now finishing it off with a nice mug of green tea :)

food-exercise-progress:

Clean Protein Pancakes

My post-workout breakfast this morning. I’ve seen quite a few great recipes for pancakes but I kinda mix and matched using the ingredients I have for mine this morning. I blended:

- 2 tbsp cottage cheese

- 1 cup of oats

- 4 egg whites

- 1 tsp of ground flax seed

- 1 tsp of vanilla extract

- cinnamon

- half a banana

And then made pancakes as normal using a 1cal cooking spray. I topped with 0% fat greek yogurt, almond butter (my last drop!), strawberries, the rest of the banana, honey and cinnamon.

These were the best I’ve made so far cause I use rolled oats so actually blending it all together made a much smoother consistency. Plus it was packed with protein, and delicious!

Now finishing it off with a nice mug of green tea :)

spinevine:

Stir fried vegetables for lunch today :)

spinevine:

Stir fried vegetables for lunch today :)

1 red capsicum, quartered, deseeded
Olive oil spray
2 tbs Cajun spice mix
4 (about 240g each) firm white fish fillets (such as ling or basa)
1 ripe avocado, halved, stone removed, peeled, cut into 1cm pieces
2 green shallots, ends trimmed, thinly sliced
1 tbs chopped fresh dill
1 tbs fresh lemon juice
1 tbs extra virgin olive oil
Mixed salad leaves, to serve
Lime wedges, to serveStep 1
Preheat a chargrill on medium-high. Spray both sides of the capsicum with olive oil spray. Cook on grill for 5 minutes each side or until tender. Set aside for 10 minutes to cool. Cut into 1cm pieces.

Step 2
Meanwhile, place the spice mix on a plate. Add fish and turn to coat. Spray fish with olive oil spray. Line the chargrill with non-stick baking paper. Cook fish on grill for 5-6 minutes each side or until the fish flakes when tested with a fork.

Step 3
Combine the capsicum, avocado, shallot, dill, lemon juice and oil in a bowl. Season with salt and pepper.

Step 4
Divide the fish among serving plates. Top with salsa and serve with mixed salad leaves and lime wedges.
  • 1 red capsicum, quartered, deseeded
  • Olive oil spray
  • 2 tbs Cajun spice mix
  • 4 (about 240g each) firm white fish fillets (such as ling or basa)
  • 1 ripe avocado, halved, stone removed, peeled, cut into 1cm pieces
  • 2 green shallots, ends trimmed, thinly sliced
  • 1 tbs chopped fresh dill
  • 1 tbs fresh lemon juice
  • 1 tbs extra virgin olive oil
  • Mixed salad leaves, to serve
  • Lime wedges, to serve
    1. Step 1

      Preheat a chargrill on medium-high. Spray both sides of the capsicum with olive oil spray. Cook on grill for 5 minutes each side or until tender. Set aside for 10 minutes to cool. Cut into 1cm pieces.

    2. Step 2

      Meanwhile, place the spice mix on a plate. Add fish and turn to coat. Spray fish with olive oil spray. Line the chargrill with non-stick baking paper. Cook fish on grill for 5-6 minutes each side or until the fish flakes when tested with a fork.

    3. Step 3

      Combine the capsicum, avocado, shallot, dill, lemon juice and oil in a bowl. Season with salt and pepper.

    4. Step 4

      Divide the fish among serving plates. Top with salsa and serve with mixed salad leaves and lime wedges.