Parma Ham, Roquefort and Pea Frittata

Frit first

This is my idea of fast food.

Some days you need something that is quick, whether you have worked late, been at the gym etc so this is for you.

This Frittata hits the spot as quick, delicious and nutritious.

Serve with a salad and some chilli infused olive oil

Macros per Frittata: Calories 聽556, Fat 聽37.6g, Carbs 聽6g, Fiber 聽3.3g, Protein 聽49.1g.

Ingredients:

  • 40g of Peas
  • 3 Large Eggs
  • 4 Slices of Parma Ham
  • 25g Roquefort Cheese
  • Splash of Milk
  • Seasoning
  • 1 Tsp ghee or unsalted butter to cook Frittata in

You will need:

  • Large Bowl
  • Whisk
  • Small Bowl
  • Colander
  • Chopping board
  • Kettle
  • Medium Frying Pan
  • Fish Slice
  • Pre heated Grill
  • Measure out your frozen peas, pop them in a bowl and pour boiling water over them

  • Crack your eggs into large mixing bowl

  • Tear up your parma ham into small pieces and crumble your roquefort cheese in preparation

  • Whisk your eggs until combined and full of bubbles

  • Add, your salt, pepper and splash of milk and whisk again

  • Add your ghee to your frying pan over a medium heat

  • Whilst ghee is melting, strain your peas

  • Pour your frittata mix into the pan

  • Add your peas to the frittata mix

  • Then add your parma ham pieces

  • Then add your crumbled roquefort

  • Cook over a low medium heat for about 5 minutes. 聽Use the fish slice around the edges to check how underside cooking and ensure its not sticking to edges

    When browning gently and firm on underside but runny on top, pop pan under medium grill for around 5 minutes

  • Prepare your salad

  • When Frittata is golden brown remove it from the grill

  • Cut into quarters to serve

  • Add the frittata slices to your plate with salad and enjoy.

    Any left over slices are fab cold and you just need to keep them in an airtight container in the fridge

Back to Basics No 1: Roast Chicken

Roast Chicken first

Had a few requests to go back to basics 馃檪 聽So here we are with the wonderful roast chicken.

I roast 2 – 3 of these up a week as a great, quick to grab breakfast, lunch or supper. 聽It is such a versatile food to have in your fridge.

It truly is a great staple to have – Love the protein hit in this too.

The smell in your home from roasting a chicken is fabulous.

Ingredients:

  • A Whole Chicken (with giblets removed)
  • 2 -3 Tbsp Olive Oil / Avocado Oil

You will need:

  • Pre heated Oven to 200C non fan / 180C fan
  • Roasting tin
  • Pastry Brush or Your Fingers
  • Ramekin
  • Timer

Cooking Times:

  • 20 minutes per 500g weight of the bird plus a further 20 minutes
  • Example with a 1.5kg bird
  • 1500 / 500 = 3
  • 3 x 20 = 60 minutes
  • 60 + 20 = 80 minutes so 1 hour and 20 minutes total cooking time
  • Add you oil to your ramekin

    Place your chicken into your roasting tin

    Using your fingers or pastry brush, cover the bird with half the oil

  • Then turn your chicken upside down

    Using your fingers or pastry brush cover the rest of your chicken in the remainder of the oil

    Work out the cooking times of your chicken and pop it in the oven

    Cooking your chicken upside down keeps the breast moist

  • When your chicken has 30 minutes cooking time left, remove it from the oven, turn it over the right way up and then roast for the further 30 minutes

    This then ensures you get crispy skin

  • When your chicken has finished cooking remove it from roasting tin and pop on a plate to carve

    All juices from the chicken should run clear. 聽If not pop it back in the oven.

    Use the bones for stock – we will cover that in another post

    Left overs need to be kept in an air tight container in the fridge one the chicken has cooled down

Beautiful to love the ordinary.

Anyone can love a rose, but it takes a lot to love a leaf. It’s ordinary to love the beautiful, but it’s beautiful to love the ordinary – Unknown

green-leafs-wide-and-hd-leaves-nature-593275

Chocolate Orange Tray Bake Cake (GF)

COC first

This cake is moist, chocolatey, orangey lushness – and is not as naughty as it appears. All due to it’s surprise ingredient…

It holds up as a plain cake or with the icing, the choice is yours.

This Tray Bake makes 12 squares of cake

Macros per square without icing: Calories 270, Fat 16.9g, Carbs 23.4g, Fiber 3.2g and Protein 7.2g

Macros per square with icing: Calories 392, Fat 22.4g, Carbs 30.4g Fiber 3.4g and Protein 7.8g

Ingredients for Cake:

  • 300g Grated Butternut Squash
  • 175g Light Brown Muscavado Sugar (Billingtons is great)
  • 3 Large Eggs
  • 200g Ground Almonds
  • 3 Tbsp Cocoa Powder (I love Green and Blacks)
  • 100g 85% Dark Chocolate
  • 125ml Buttermilk
  • Zest of an Orange
  • Juice of an Orange
  • 1 Tsp Baking Powder
  • 1Tsp Bicarbonate of Soda

Ingredients for Icing:

  • 50g Soft Unsalted Butter
  • 200g Sieved Icing Sugar
  • 50g Mascapone
  • 4 Tsp Cocoa Powder
  • Freshly squeezed juice of half an Orange

To Decorate (Optional):

  • Beyond Dark Chocolate Drops, Orange

You will need:

  • Pre heated Oven 180C non fan / 160C fan assisted oven
  • 2 Large Mixing Bowl
  • 1 Medium Size Bowl
  • Grater
  • Electric Whisk
  • Zester
  • Sharp Knife
  • Lemon Juicer
  • Scales / Measuring Spoons
  • Microwave
  • Spatula
  • Wooden Spoon
  • Foil Lined Baking / Roasting Tray

 

 

  • Finely grate your butternut squash and set aside

  • Crack your eggs into a mixing bowl

  • Weigh and add your muscavado sugar

  • Whisk together for 3 minutes

  • Until pale and fluffy like this

  • Add your grated butternut squash to the mix

  • And beat it in with your whisk for another 2 minutes

  • Add your orange zest

  • Weigh and add your ground almonds, baking powder and bicarbonate of soda. Whisk together until thoroughly mixed

  • Add your cocoa powder and melted dark chocolate, stir in a bit before turning on your whisk (stops the cocoa flying everywhere)

  • Add your buttermilk to the cake mixture

  • Add the juice of half an orange

  • Whisk until all ingredients mixed together

  • Pour mixture into your prepared tray. Ensure evenly spread.

    Pop in oven and bake for 25 – 30 minutes

    You know it is ready when the cake springs back when you gently press on it;s middle

  • Remove from oven

    Pop tin on a cooling rack

    After 10 minutes take the cake out of the tin and place on the cooling rack

  • If you are icing your cake, add butter and icing sugar to a clean mixing bowl.

    With a wooden spoon gently beat the icing sugar into the butter. 聽This takes a while but you will get a lovely smooth paste

  • Squeeze the juice from half an orange and add to the bowl

  • Add your mascapone to the mix

  • Then add your cocoa powder and thoroughly mix in.

    If it is being a bit to stubborn add a teaspoon of boiling water to the mix.

    Then ice your cake and scatter with the chocolate chips but only once cake has completely cooled

  • Cut up into squares and enjoy.

    This cake needs to be kept in an air tight container in the fridge.

The Classic Pancake

CP firts

Sometimes I can be a traditional girl at heart and this is one of those times. I think nostalgia plays a part plus the whole “do I toss or do I flip dilemma”. 聽It only adds to the fun.

Add freshly squeezed lemon juice and sugar to the classic pancake and it is perfect.

It can have many variations on it’s fillings. 聽Eg H loves his with nutella and sliced banana. I love mine with cashew butter, sliced banana and a drizzle of honey.

This pancake mix makes 12 pancakes

Macros per pancake: Fat 4g, Carbs 10g, Fiber 0g, Protein 3g and Calories 84

Ingredients:

  • 2 Large Eggs
  • 140g Plain Flour
  • 200ml Whole Milk
  • 100ml Water
  • 25g Melted Unsalted Butter (plus extra to cook pancakes in)

You will need:

  • Mixing bowl
  • Whisk
  • Measuring Jug
  • Scales
  • Seive
  • Medium Size Frying Pan
  • Ladle

 

 

  • Add your sifted flour with a pinch of salt to your mixing bowl (if you don’t have a sieve just whisk the flour in the bowl)

    Make a well in the middle of your flour

  • Crack the eggs into the middle of the well

  • Mix your milk and water together in a measuring jug

  • Start gently whisking the eggs and flour in together, taking a little flour in from the sides at a time

    At the same time add a constant steady stream of the milk and water mixture

    Keep gradually adding the flour from the sides

  • Until you have a smooth batter

    Leave to rest for 30 minutes

  • Add the melted butter and whisk until thoroughly mixed in

  • Heat your frying pan over a medium heat and lightly grease with butter

  • Add about a ladle of the mixture to the pan and wiggle until pan base is covered

  • Cook for about a minute until underside is golden then toss or flip your pancake

  • Cook for 45 seconds until golden on other side

  • Add to your plate in pre heated oven to keep warm.

    Cook the rest as your first

  • Choose your toppings and enjoy.

    Happy Pancake Day!!!

Protein Buttermilk Pancakes

PBPfirst

Pancake Number 2 – Protein Buttermilk Pancakes.

Protein Pancakes have been known to be dry but not so with these delights.

These have gone down a storm with my brother Eddy and my PT. 聽Makes me chuckle that whilst eating these there is silence and once consumed phrases like “melt in the mouth” and “light and fluffy” get used!

These are great with Greek Yoghurt, Fruit and PB2 with dark Chocolate as in the picture or Bacon with Maple Syrup.

The mix makes up four pancakes.

Macros per half mix: 聽Fat 24.9g, Carbs 8.2g, Fiber 1.5g, Protein 39.5g and Calories 419

Ingredients:

  • 1 Large Egg
  • 50g of Melted Butter
  • 300ml Buttermilk
  • 1/2 Cup of Protein Powder (I love Cellucor Cinnamon Swirl)
  • 1/4 Cup of Almond Flour
  • 1 Tsp Bicarbonate of Soda
  • 1/2 Tsp Baking Powder
  • Coconut Oil for Frying

You Will Need:

  • Large Mixing Bowl
  • Whisk
  • Measuring Spoons
  • Medium Size Frying Pan
  • Fish Slice
  • Ladle
  • Pre Heated oven to 60C with a plate in it to keep pancakes warm whilst cooking others

 

  • Crack your egg into the mixing bowl

  • Add the buttermilk to the egg

  • Whisk until well combined

  • Add your melted butter to the mix

  • Whisk until well combined

  • Add your protein powder and mix in thoroughly

  • Add your almond flour to the pancake batter and mix in thoroughly

  • Add your baking powder and bicarbonate of soda to the pancake batter

  • Whisk it together thoroughly. 聽Then leave the batter for 10-15 minutes to allow the bicarbonate of soda to work it’s magic

  • Whilst the pancake batter is resting get your PB2 and mix with water

  • Until it looks like this and has a good drizzle consistency

  • Prepare your fruit and set aside

  • When your pancake batter has buffed up and got air bubbles after it’s 10 – 15 minute rest, it’s ready to use

  • Heat a dessert spoon of coconut oil in your frying pan over a medium heat until melted

  • Add about a ladle and a quarter of the pancake batter to the pan and wiggle pan until base of pan until covered

  • As pancake cooks over medium heat run fish slice around edges to help gauge when you can flip (pancake will hold when you can)

  • When pancake has bubbles all over and holds with fish slice, gently turn it over with the fish slice

  • Cook for about a minute on other side until golden brown. 聽Then pop this in oven on plate to keep warm whilst you cook the others

  • For the following 3 pancakes repeat process of melting coconut oil

  • and cooking the pancake the same as you did the first, keeping them warm in oven until all cooked

  • When you have your 4 pancakes divide them up (any left overs keep well in a ziplock bag in the fridge)

  • Add your fruit to your pancakes

  • Add your greek yoghurt

  • Drizzle your PB2 over the lot and enjoy!

Enjoy your ride.

It is often said that before you die your life passes before your eyes. 聽It is in fact true. 聽It’s called living – Terry Pratchett

 

Life is too short to let it pass you by. 聽Chase your dreams but don’t be so busy as to not appreciate what is happening now. We can all be guilty of keeping our heads down and “getting” through the day. We can miss some of the moments that make life beautiful.

For me, even if the world has gone potty, I try to capture at least 3 “wow” moments in my day. It could be anything from my son H’s chuckle, seeing a client make progress, to a view before me, to achieving a PB in the gym, making someone smile etc. The list has huge scope.

Just appreciating the moment for what it is – stunning.

rainbow

Banana and Oat Protein Pancake

BPPFirst

Pancake Day is nearly here!!! In the run up, I am going to share my top 3 pancakes.

In at number 3 is the above. 聽This is a HUGE pancake but not to worry if you can’t eat it all, you can snack on it later as a delicious banana bread.

This is my Mums favourite and is ordered to be made when I visit her or she visits me. 聽She can’t get over how well the oats cook in a frying pan.

Macros: Fat 20.8g, Carbs 59.2g, Fiber 6.7g, Protein 33.7g, and Calories 562

I love this on a re-feed day 馃檪

Ingredients;

  • 路聽聽聽聽聽100g of Bananas (roughly 2 small bananas)
  • 路聽聽聽聽聽50g of Porridge Oats (I use gluten free)
  • 路聽聽聽聽聽1 Scoop of Whey Protein Powder (I used chocolate)
  • 路聽聽聽聽聽50ml of Coconut Milk
  • 路聽聽聽聽聽1tsp Bicarbonate of Soda
  • 路聽聽聽聽聽1tbsp of Coconut Oil
  • 路聽聽聽聽聽Sprinkle of Cinnamon

You will need;

  • 路聽聽聽聽聽A medium and a small frying pan
  • 路聽聽聽聽聽Measuring jug and measuring spoons
  • 路聽聽聽聽聽Scales
  • 路聽聽聽聽聽Large Bowl
  • 路聽聽聽聽聽Mashing Instrument
  • 路聽聽聽聽聽Spatula
  • 路聽聽聽聽聽FishSlice
  • 路聽聽聽聽聽Knife
  • 路聽聽聽聽聽Chopping Board
  • Peel banana and place 50g of it in a mixing bowl

  • Mash the 50g of banana in the mixing bowl

  • Add oats to mashed banana and stir in well

  • Add protein powder to mixture and stir in well

  • Add coconut milk to mixture and stir in well

  • Add bicarbonate of soda to mixture and stir in well

  • Heat 2/3 of coconut oil in medium frying pan

  • and the rest of the coconut oil in small frying pan over a medium to high heat

  • Slice the remaining 50g of banana into 1cm slices. When your small frying pan is ready, add to the pan

  • Add the pancake mixture to medium frying pan and ensure evenly coated.聽 Turn heat down to medium.

  • Add banana slices to small frying pan and turn heat down to medium

    Turn banana slices every minute until golden brown on both sides then remove from heat.

  • When pancake mixture lightly bubbling and you are able to ease it up and over with fish slice then flip

  • When pancake golden brown on other side remove onto a plate.

  • Top pancake with bananas

  • Some Greek Yoghurt

  • Add a drizzle of honey

    Enjoy