This is a staple snack at ultra-FIT HQ  as it ticks all the boxes…quick, easy, filling, tasty, healthy and cheap!

Ingredients per person
1 cup of frozen peas
1/2 a chicken or vegetable stock cube
1 splash of olive oil
1/2 a medium or 1 small onion
1-2 slices of lean ham/bacon (optional)
2 tablespoons of brown rice/Quinoa (optional)
1 cup of boiling water

Lightly fry the onion in the olive oil (and the bacon if being used) in a non-stick saucepan. Once the onion and bacon is cooked pour in the water, add the peas, crumble in the stock cube and add the optional rice/quinoa and ham. Simmer for 15 minutes making sure the pan doesn’t boil dry – add a little more water if necessary. At the end of 15 minutes carefully pour the entire contents of the pan into a blender/liquidizer and whizz up until it reaches the desired consistancy. Be careful that your blender lid is secure – you don’t want boiling hot soup flying all round your kitchen! Serve with wholemeal bread or on it’s own – either way it’s yummy!

Popularity: 2% [?]

This recipe is a regular at ultra-FIT HQ – it is high protein/low carb and makes a great lazy breakfast, quick lunch or light dinner and is even nice cold as a snack.

Serves 2 people or 1 very hungry person!

 

 

 

Preparation time 10 minutes, cooking time 20 minutes.

Ingredients:

2 courgettes – thinly sliced
1 medium onion – finely chopped
2 large tomatoes – thinly sliced
1 large pepper – sliced into rings
4 large free range eggs – beaten
(Optional shredded bacon or ham)
2 tablespoons of milk – skimmed or semi-skimmed
50-100 grams of grated hard cheese – tasty cheddar works well but the choice is yours
Salt and pepper to taste
A drizzle of extra-virgin olive oil

 Layer the courgettes, tomatoes, and pepper rings in a lightly oiled oven proof dish and spread the onion evenly over the top. Sprinkle with salt and pepper to taste. Place in a pre heated oven at 200 degrees centigrade (390 degrees Fahrenheit) and bake for 10 minutes.

When the 10 minutes is up, mix the milk with the beaten eggs and pour the over the vegetables, add the bacon/ham if you have selected this ingredient and sprinkle the cheese evenly over the top. Place back in the oven for a further 20 minutes until the eggs are firm and the cheese is golden brown. Remove from the oven and allow to cool for 3-5 minutes – it makes it easier to remove from the dish.

Enjoy with salad to keep the low carb theme or crusty wholemeal bread if preferred.

Popularity: 3% [?]

Who doesn’t like a curry from time to time? The trouble is that many curries, especially takeaway or pre-prepared ones, are loaded with fat and artificial additives. Our healthy chicken korma will give you your curry fix without adding to your waistline!

Serves 2
Preparation time 10 minutes
Cooking time 15 minutes

 

 

Ingredients
2 lean chicken breasts – diced (turkey can be used instead if your prefer)
1 tablespoon extra-virgin olive oil
1 table spoon of curry powder (mild, medium or hot depending on taste)
1 tablespoon tomato puree
1 tablespoon ground almonds
1 small onion, chopped
2 tablespoons of single cream, crème fraiche or natural yoghurt
1-2 tablesoons of water
Wholegrain rice or quinoa to serve

Whilst the rice is cooking in a separate pan, in a non-stick saucepan, fry off the chicken and onion until they are browned and cooked through. Add the curry powder and dry fry for 1 minute. Stir in the cream (or yogurt) ground almonds, water and tomato puree and bring to the boil, stirring continuously. Simmer for 5-10 minutes, adding more water is the sauce becomes too thick.

Serve immediately with the rice and a mixed side salad.

Popularity: 5% [?]

Sausage and mash is one of those classic British meals that, whilst very satisfying and tasty, isn’t the healthiest thing to choose when you are trying to watch your weight. Our variation of this culinary classic is lower in calories, lower on the Glycaemic index and generally better for the health conscious consumer!

 

 

 

 

 

 

 

Preparation time 10 minutes
Cooking time 30 minutes
Serves 2

Ingredients
4 lean “high-meat content” sausages or vegetarian alternative
1 Medium sized cauliflower, cut into quarters, green leaves removed.
100 grams of hard cheese (e.g. half fat cheddar) grated
2 teaspoons of olive oil spread (trans fat free) or butter
1 teaspoon of mustard (French, wholegrain or English)
Freshly ground black pepper.

Place the sausages on an oiled baking tray and place in a pre-heated oven at 200 degrees centigrade (370 degrees Fahrenheit) for 30 minutes. If you are using vegetarian sausages, cook them according to the manufacturer’s instructions.

15 minutes into the cooking time of the sausages, place the cauliflower into a large pot of boiling water and cook for around 10 minutes, or until tender. Drain the cauliflower and make sure it is as dry as possible by dabbing with sheets of kitchen roll. Place the cauliflower and all the remaining ingredients in a food processer and blend into a mash consistency. If you don’t have a food processer just mash the cauliflower as normal and stir in the other ingredients.

Spoon the cauliflower onto warm plates and serve the sausages on top and then enjoy your healthy sausages and mash – gravy is an optional extra!

Popularity: 2% [?]

This quick and very easy meal is surprisingly filling and makes a great light lunch or a substantial snack.

Serves 2
Preparation time 5 minutes
Cooking time 25 minutes

Ingredients
2 Large peppers, halved lengthways
4 eggs (free range, organic is possible)
2 tablespoons of pesto
20 grams of any hard grated cheese (the tastier the better)

 

Pre-heat the oven to 180 degrees
Place the halved peppers in a pot of salted, boiling water and boil for 4 minutes until tender. Gently rinse the peppers in cold water and dry using kitchen towels. Place them on a lightly oiled oven-proof dish. Divide the pesto evenly between the 4 halves and carefully crack one egg into each before sprinkling the cheese over the top of the egg. Place in the oven for 20-25 minutes, checking after 15. Serve when the eggs are cooked. Serve with wholegrain rice, quinoa or salad.

Popularity: 3% [?]

This simple recipe is easy and makes a great healthy snack, breakfast on the go or post-workout treat!

Basic Ingredients

200 grams porridge oats
50 grams of sugar (any type will work/use less if you prefer)
3 whole eggs
1/2 teaspoon vanilla essence
1 teaspoon of baking powder

  

  

Optional extras – Personalise your oatcakes by adding any of the following…
Chopped nuts
Chocolate chips
Sultanas
Chopped apricots
Honey
Cranberries
Chopped dried apple rings

Method

Put the porridge oats into a blender and whizz them up into a rough flour. Add the sugar, the eggs, vanilla essence and the baking powder and blend again until you have a batter-like consistency.

Add your choice of optional extra ingredients and by hand, stir them into your mixture.

Spoon the mixture out onto a greaseproof paper covered baking tray using a table spoon allowing for the mixture to spread slightly. You should get 9-12 portions per batch of mixture.

Place in a pre-heated oven set to 200 degrees and bake for 10-12 minutes and then leave to cool on a cooling rack before eating.

I made sultana, almond and honey ones yesterday and they were great!

Popularity: 4% [?]