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Each week we will be posting a new, easy to follow and inexpensive recipe to help you eat well. You can also find weekly exercises to keep you active throughout the year. Eating healthily and exercising regularly is great for your general wellbeing, can help with combating stress and can help you feel better about yourself. 


Pack-a-Lunch Week 

Every day this week, we'll be posting a healthy lunchtime recipe to help you eat well on a budget

Monday 27th March

Been home this weekend for a Mother's Day roast? Here is an easy lunchtime recipe to help you use up any left-over cold cuts.

Recipe 1: Lamb, Feta and Hummus Pita Pockets.

Chop up and fry any left-over cold meat with some onion and pepper, adding any spices of your choice. Slather hummus inside a pitta bread, add the meat, onion and peppers, and crumble feta cheese on top to finish. Feel free to add all of your favourite kebab shop trimmings!

Tuesday 28th March

Happy Tuesday lunch box lovers!

Recipe 2 of Pack-a-Lunch Week: Chicken and Onion Risotto with some added Rocket, Tomatoes and Parmesan shavings.

Tasty for lunch as well as dinners! Feeling experimental? Why not add a splash of balsamic vinegar for a feisty kick! A delicious reason for making your own lunches and beating the meal deal blues.


Week 6

Citrus Chicken Pasta

  • 150ml freshly squeezed orange juice
  • 50g raisins
  • 50g ready to eat dried peaches, chopped
  • 175g dried penne pasta
  • 2 teaspoons olive oil
  • 6 spring onions
  • 1 small courgette sliced
  • 40g button mushrooms, sliced
  • 1 small clove of garlic, peeled and crushed
  • 1 skinless and boneless chicken breast, cut into strips
  • 1 small orange, peeled and segmented

Method

1. Place the orange juice in a saucepan and bring to just below the boil. Pour over the raisins and peaches in a small bowl and leave to soak overnight.

2. Cook the pasta for 10-12 minutes until soft

3. At the same time heat the oil in a frying pan, add the spring onions, courgette slices, mushrooms and garlic and stir fry for 3-5 minutes or until tender. Remove from the pan and set aside.

4. Add the chicken strips to the pan and stir fry for 5-8 minutes or until cooked. Return the vegetables to the pan with the orange segments and heat through for a further 3 minutes.

5. Serve the pasta separately to the citrus chicken mix to allow players to adjust quantities accordingly when serving.

Workout of the week

Cardio HIIT

30 seconds working, 30 seconds resting – repeat 5 times

  • High knees
  • Mountain Climbers
  • Burpees

Week 5

Banana coconut pancakes (4 large pancakes) 

  • 2/3 scoops vanilla whey protein
  • 1/3 cup oat flour or ground oats
  • 2 tbsp coconut flakes
  • 2 tbsp sugar
  • 2 tsp baking powder
  • 2 large egg whites
  • ¼ cup almond milk
  • 2 tsp vanilla extract
  • 1 banana

Method

Combine dry ingredients and mix well, add egg, vanilla and milk. Leave out the banana for now. Once the pan is heated, put the batter in making 4 large pancakes. Put slices of banana onto the uncooked tops of your pancakes. Allow bottoms to cook until bubbles begin forming on top and then flip. Cook the bottoms for about a minute. Serve with more banana and a syrup of choice!

Workout of the week

  • Full body rower
  • 5 min warm up
  • Stretch and hydrate

Workout: full breakdown

  • Rower 1000m
  • 10 burpees
  • 2 min rest
  • Rower 750m
  • 10 burpees
  • 2 min rest
  • Rower 500m
  • 10 burpees
  • 1 min 30 secs rest
  • Rower 250m
  • 10 burpees
  • 1 min rest
  • Rower 1000m
  • 20 burpees
  • Rest 4 minutes

Week 4

Silken chicken kebabs with yogurt sauce 

Serves 4

Cooking and preparation time: 30 minutes

  • 1 tablespoon of sunflower oil
  • 3 tablespoons of white wine vinegar
  • 4 cloves of garlic, crushed
  • 1 inch piece of ginger, peeled and grated
  • 1 teaspoon garam masala
  • 1 teaspoon of ground coriander
  • 1 teaspoon of ground cumin
  • Black pepper
  • 4 tablespoons of fresh coriander leaves, chopped
  • 500ml natural yogurt
  • 950g skinned, organic, boneless chicken thighs, cut into 2 inch pieces

Method

  1. In a large bowl mix together the oil, vinegar, garlic, ginger, spices, fresh coriander and yogurt. Season with salt, add chicken thighs and mix well
  2. Cover the chicken marinade and refrigerate for 4-24 hours (the longer the better)
  3. Cook the kebabs, remove the chicken from the marinade and thread onto 8 metal skewers (you can use wooden skewers but be sure to soak them in water to stop them burning during cooking). Cook under a hot grill for 7-10 minutes on each side or until cooked and lightly browned.
  4. Serve with potato wedges and lemon segments

Workout of the week


Week 3

Smoothies

Pure pink smoothie

  • 2 handfuls of strawberries (frozen, tinned or fresh)
  • 3 handfuls of raspberries (frozen, tinned or fresh)
  • 75ml natural yogurt
  • 6 tablespoons of water

Berry mango

  • 1 mango
  • 1 handful of strawberries
  • 1/4 pineapple
  • 75ml natural yogurt
  • 90 ml pineapple juice

Green sensation

  • 1/2 melon
  • 2 kiwi fruits
  • 1 pear
  • 1/2 a lime juiced
  • 60ml apple juice

Workout of the week

  • Chest
  • Barbell/Dumbbell bench press 5x12
  • Incline Barbell/Dumbbell bench press 5x12
  • Dumbbell Fly 5x12
  • Chest press machine 5x12

Cardio 15-20 minutes


Week 2

Chicken, Cashew and Hokkien Noodle Stir Fry

Ingredients

  • 900g hokkien noodles (other noodles can be used)
  • Olive oil
  • 400g chicken breast fillets, thinly sliced
  • 3 spring onions, sliced
  • 1 carrot sliced
  • 200g peas
  • 400g baby corn cut lengthways
  • ½ cup thai sweet chilli sauce
  • 2 tablespoons of fish sauce
  • 2 tablespoons of lemon juice
  • 50g roasted cashews

Method

  1. Cook noodles.
  2. Stir fry chicken in 2 batches until brown and tender; set aside.
  3. Add spring onion to the wok with 1 tablespoon water; stirfry until tender.
  4. Add vegetables and stir fry until soft then add noodles.
  5. Add combined chilli sauce, fish sauce and lemon juice to wok and toss to coat noodles and vegetables.
  6. Cook for 3 minutes or until heated through.
  7. Return chicken to wok and cook for 2-3 minutes or until heated through.
  8. Serve sprinkled with cashews.

Workout of the week

Full body workout

  • 20 squats
  • 10 body weight jumps
  • 10 press ups
  • 10 pull ups
  • Rest 1 min
  • Repeat 5 times

Week 1

Healthy snack - Eggs baked in Avocado 

Ingredients

  • 4 rashers of smoked back bacon
  • 1 ripe avocado
  • 2 eggs
  • 1 red chilli

Method

  1. Grill the bacon for 3 minutes on each side or until crispy.
  2. Chop the chilli.
  3. Cut the avocado in half and remove the stone. Scoop out a hole larger than where the stone would have been. Crack an egg into each hole in the avocado, season and place in the microwave for 30 second bursts for 2 minutes. Serve up with the bacon and chilli sprinkled on top.

Workout of the week

Lower body workout

  • Barbell squat 5 x 12
  • Dumbbell Hamstring extensions 5 x 12
  • Seated Hamstring Curl 5 x 12
  • Seated Leg extensions 5 x 12
  • Leg press 5 x 12
  • Cardio 15-20 mins