Parmesan, Lemon and Black Pepper Turkey Escalopes


This is fabulous as a quick mid week supper.  Though it is delicious anytime and has gone down a storm with my friends.

Proof that delicious and nutritious can be speedy.

Serve it up with a simple salad and or with sweet potato wedges.

This serves 4 but you can multiply it up or divide it down as required

Macros per 150g Turkey Escalope:

Calories 348, Fat 12.4g, Carbs 12.9g, Fiber 1.9g and Protein 45.8g


  • 4 Turkey Fillets
  • 6 Tbsp Breadcrumbs
  • 6 Tbsp Grated Parmesan
  • Zest of a Lemon
  • Black Pepper
  • 2 Eggs
  • Butter to fry the escalopes in
  • Lemon cut into quarters

You will need:

  • 2 Large Bowls
  • Zester
  • Plate
  • Fish Slice
  • Large Frying Pan / Griddle
  • Crack your eggs into a large bowl and whisk

  • Make your breadcrumbs.

    Whizz together 2 slices of bread in a food processor (GF free bread if gluten intolerant)

    Tip them into a bowl, add the parmesan, lemon zest and black pepper and mix

  • Take your turkey fillet and dunk both sides into the egg

  • Then dunk both sides into the breadcrumbs and evenly coat

  • You can always double dunk if you want a few more breadrcumbs on your escalope

  • Pop your griddle or frying pan onto a medium heat.

    Melt some butter and add your escalopes

  • Cook 5 – 7 minutes either side until your breadcrumbs are golden and it is cooked through

  • Serve immediately, squeeze some lemon juice over them and enjoy!

Malthouse and country grain bread

B1 First

What is it about a piece of homemade bread that is almost door step in size?  Smother it in jam, have it with soup or warm with butter.  It really is one of life’s simple pleasures.

One of the things I love about this recipe is how quick it is. Simple and easy is fabulous.

I use these flours in mine.

B header

This makes one large loaf which you can get 8 big slices from or 16 smaller.

To help save time I always double up this recipe and make 2 loaves.  It freezes really well.

Macros per large slice is (one eighth)

Calories 250, Fat 4.7g, Carbs 43.9g, Fiber 4g and Protein 7.8g


  • 250g Malthouse Flour
  • 250g Country Grain Flour
  • 7g Sachet of Fast Action Dried Yeast
  • Pinch of Salt
  • 300ml Warm to the touch water
  • 2 Tbsp Olive Oil
  • 1 Tbsp Honey (I prefer a Woodland Honey as it is rich and buttery)

You will need:

  • Pre Heated Oven to 200C Conventional / 180C Fan
  • Large Mixing Bowl
  • Scales / Measuring Jug / Measuring Spoon
  • Large Loaf Tin
  • Spatula
  • Baking Bags or Plastic Bags
  • Sharp Knife
  • Put your flours into the bowl, add the yeast and salt.  Mix well together.

  • Put the warm water, olive oil and honey into a jug and mix well.

  • Make a well in the flour

  • Add the oil, water and honey mix to the flour

  • Combine the mixture with your spatula until its in a ball

  • Flour a work surface

  • Tip our your dough and knead for 10 minutes

  • Until you have a soft, elastic dough that has incorporated all the flour

  • Put the dough in your tins

  • Flatten it along bottom

  • Place tins in bags and leave to prove for an hour in a warm place

  • Until it has more than doubled in size

  • Put four slashes in across the top with a sharp knife

  • Pop in the oven and bake for 30 – 35 minutes until risen and golden

    Turn the loaves out onto a cooling wrack.  The loaf should sound hollow when you tap the bottom


Buttermilk Cornbread

Cornbread 1

Wowsers – I now have BIG love for Cornbread.  It’s like a cake that is beautiful on the side of something savoury or sweet.  It’s inspiring  me to think up all sorts of new scrumptious recipes to serve it with.  This is my favourite way so far:

Cornbread Brunch

But frankly it’s a little star in it’s own right.

This Makes 9 Squares of Cornbread

Macros per square:

Calories 288, Fat 12.3g, Carbs 41g, Fiber 1.6g and Protein 3.2g


  • 180g Corn Meal
  • 175g Plain Flour
  • 125g Unsalted Butter
  • 150g Golden Caster Sugar
  • 2 Large Eggs
  • 300ml Buttermilk
  • 1/2 Tsp Bicarbonate of Soda

You will need:

  • Pre-heated Oven 175C Conventional / 155C Fan
  • Large Mixing Bowl
  • Scales / Measuring Jug / Measuring Spoon
  • Large Pan
  • Whisk
  • Spatula
  • Greased 8 inch by 8 inch Square Baking Tin
  • Weigh out your corn meal, plain flour and salt. Place in large mixing bowl and mix until combined

  • Melt the butter in a large pan over a medium heat

  • When butter has melted remove the pan from the heat

    Add the sugar and whisk until sugar has melted into the butter

  • Crack the eggs into the pan swiftly and whisk until the mixture is combined

  • Add your bicarbonate of soda to the buttermilk stir it in

    Then add this mix to the pan

  • And whisk until thoroughly mixed

  • Add the flour mix to the pan

  • and beat in until combined

    Add the mix to your baking tin and pop it in the oven to bake for 30 – 40 minutes

  • Until it is golden and a skewer comes out clean

    Leave to cool in in the tin for 5 minutes and then turn out to cool on a cooling rack.


  • Divide it up and enjoy

The Durban Dazzlers Protein Bars



These protein bars are scrumptious, coffee, chocolate and peanut butter delicious delights.

They are some of the favourite flavours of someone I work with called Gary Durben and were designed to help with a mission in mind.

A team of cyclists are completing The Saddle Back Sore Strikes again. An epic cycle to raise funds for Gary who has been diagnosed with Motor Neurone Disease.

All funds help buy Gary equipment to help him complete tasks we take for granted.

Gary himself is riding each day for some of the route on an adapted bike. For more details look here:

This mix made 16 bars but you can halve or quarter the amounts for more individual needs.  They are also great to freeze.

Macros per bar:

Calories 279, Fat 18.3g, Carbs 7.9g, Fiber 2.6g and Protein 20.1g


  • 6 Scoops Cellucor Cinnamon Swirl Protein Powder
  • 2 Scoops Cellucor Peanut Butter Marshmallow Protein Powder
  • 200g Smooth Peanut Butter
  • 50ml Strong Filter Coffee
  • 50ml Chocolate Coconut Milk
  • 2 Cups of Almond Flour
  • 200g 85% Dark Chocolate

You will need:

  • Large Mixing Bowl
  • Spatula
  • Scales / Measuring Spoons / Measuring Cups / Measuring Jug
  • Bain Marie
  • Foil Lined Baking Tray
  • Add your Cellucor Cinnamon Swirl Protein Powder and Peanut Butter to large mixing bowl

    Mix until well combined

  • Add your filter coffee and chocolate coconut milk to the mix and stir in well

  • Add your Peanut Butter Marshmallow protein powder to the mix and stir in well


  • Add your Almond Flour and stir in well

  • When you have a good protein dough that you can work split ball into 16 even pieces and form the shape of your bars

    In your bain marie melt your dark chocolate and then dip your protein bars into the chocolate and cover them all over

    Place bars on your baking tray then pop in fridge for 30 minutes

  • Peel them off the tray and serve.

    Keep them in an airtight container in the fridge or freeze

    Please note if you freeze them let them semi thaw and then they are like a protein choc ice 🙂




Walking Lunges


My PT has given me a new training program which is (quite rightly) really challenging me and I love it.

Above picture is me scoring a PB in my walking lunges with 26Kg Dumbbells in either hand.

Would like to achieve sets of walking lunges with 30Kgs within a fortnight.

Lets watch these legs grow. #GettingStronger #GettingLeaner #Legsday

You can follow my PT on Twitter @AlexJamesRitson

Bacon Cornbread Style Muffins


These are joyful little savoury muffins.  Perfect for lunch with salad and chutneys or afternoon tea.

I like things to be a little tangy so have added chilli flakes and spring onion but if you wish it a little plainer just remove those ingredients.

This mix made 16 muffins.

Macros per muffin:

Calories 171, Fat 6.6g, Carbs 19.2g, Fiber 0.6g and Protein 8.9g


  • 200g Cornmeal
  • 160g Plain Flour
  • 1/2 Tsp Cumin
  • 1 Tsp Baking Powder
  • 1/2 Tsp Bicarbonate of Soda
  • 1 Tsp Rock Salt
  • 450ml Buttermilk
  • 50g Melted Butter
  • 2 Large Eggs
  • 3 Tbsp Honey
  • 200g Grated Mature Cheddar
  • 6 Grilled Rashers Smoked Back Bacon Chopped up
  • 4 Spring Onions Finely Chopped
  • 1 Tsp Chilli Flakes

You will need:

  • Pre heated Oven 210C Conventional or 190C Fan
  • Large Mixing Bowl
  • Electric Whisk
  • Whisk
  • Scales / Measuring Jug / Measuring Spoons
  • Spatula
  • Muffin Trays lined with Muffin Cases
  • Put your cornmeal, flour, cumin, baking powder, bicarbonate of soda and salt into a bowl and mix

  • When the ingredients are combined make a well

  • In your measuring jug, measure out your buttermilk, add the melted butter, eggs and honey and whisk until well combined

  • Slowly add the liquid into the well and with your whisk on it’s lowest setting combine the ingredients.

    Keep adding liquid until all used

  • You should then have a smooth thick batter.  Scrape the sides down with a spatula

  • Add your grated cheese, chopped bacon, and chopped spring onion into the batter and mix in

    Spoon the mixture into your muffin cases until they are about two third full.

    Pop them in oven for 20 – 25 minutes, until golden in colour and they bounce back when you press the top gently.

  • Let them cool for 10 minutes in the baking tray and then turn them out.


Sweet Potato, Parmesan and Basil Baked Gnocchi (GF) with a Basil Pesto Dressing



This is a gorgeous starter or as side for Italian Roasted Chicken etc.  The baking of the gnocchi gives it a crispy outside and a light and fluffy inside.  The basil pesto dressing just tops it off and can be used with many other dishes.


Serves 8 as a starter.

Macros for Gnocchi:  Calories 328, Fat 8.1g, Carbs 56.6g, Fiber 4.4g and Protein 6.7g

Macros for Basil Pesto Dressing: Calories 214, Fat 20.7g, Carbs 0.6g, Fiber 0.3g and Protein 6.3g

Ingredients for the Gnocchi:

  • 800g Sweet Potato
  • 250g White Potato
  • 400g Gluten Free Flour (350g Plain Flour if not Gluten Intolerant)
  • 50g Finely Grated Parmesan Cheese
  • Large Handful of Basil
  • 2 Cloves of Garlic Finely Chopped
  • 25g Unsalted Butter

Ingredients for Basil Pesto Dressing:

  • 100g Pine Nuts
  • 100g Parmesan
  • 30g Fresh Basil
  • 75ml Extra Virgin Olive Oil
  • Salt to season

You will need:

  • Large Pan
  • Colander
  • Large Bowl
  • Potato Ricer
  • Measuring Scales / Spoons
  • Chopping Board
  • Sharp Knife
  • Kettle
  • Spatula
  • Fish Slice
  • Plate
  • Pre heated Grill
  • Roasting Tin


  • Put your sweet potato and white potato into a pan of salted water, bring to the boil and boil for 15 minutes until cooked

  • Drain in a colander

  • Put the potatoes back in the pan, add cold water and leave for 5 minutes until cool enough to handle and strain again

  • Peel the potatoes.  The skins should peel of really easily.

  • Put them through the potato rice into a large bowl

  • Until all have been done

  • Finely chop your basil and garlic and add to the potato mix

  • Add the parmesan cheese and then with a spatula or by hand mix

  • Until it looks like this

  • Add the flour and mix by hand or by spatula

  • Until you have a dough that looks like this

  • Bring a large pan of salted water to the boil

  • Out of your gnocchi dough roll up small little oblong rugby type balls to shape your gnocchi.

  • When water is boiling, drop in your gnocchi (in batches) and cook for 2 – 3 minutes until your gnocchi has risen to the surface

  • Remove the gnocchi from the pan with a fish slice, strain and place on a plate until all batches cooked

  • Put your butter into the baking tray and place under a medium hot grill until butter melted.

    Add your gnocchi and toss in the melted butter

    Grill for roughly 6 minutes either side until golden.

  • Whilst gnocchi under grill add all the basil pesto dressing ingredients to a blender and blitz until smooth

    Season to taste

  • When gnocchi is golden all over, remove from the grill, serve and drizzle the basil pesto dressing over it.


Where do you draw the line?

I have the privilege of working at Tedworth House which is a Recovery Centre for Help for Heroes.  This is printed on one of the walls in the gym. I had to share it. It really is inspirational and sums up the guys of Help for Heroes really well. #supportourwounded