Moussaka Ripped (GF)


Moussaka Ripped – All the joy of Moussaka but not the calorie content.

Traditional Moussaka is around 960 calories per portion but this is 344 calories per portion.  Happy happy days.

The cinnamon, all spice, meat, tomato and wine all make a delightful taste sensation.

I had this food challenge from Alex Dawson so a thank you to him for getting me creative in the kitchen for this one.


This serves 6:

Macros per serving:

Calories 344,  Fat 11.6g, Carbs 17.5g, Fiber 6.5g and Protein 43.1g Protein

Macros per 100g:

Calories 95.73  , Fat 3.23g, Carbs 4.87g, Fiber 0.3g and Protein 11.99g


  • 900g Aubergine (about 3 aubergines)
  • 250g Carrots (about 2 large ones)
  • 235g Red Onion (about 1 large one)
  • 4 Cloves of Garlic
  • 2 Tbsp Coconut Oil
  • 500g 2% Fat Turkey Mince
  • 100ml White Wine
  • 2 Tbsp Sun Dried Tomato Paste
  • Handful of Fresh Parsley
  • Half a Handful of Fresh Oregano
  • 1 Tsp Cinnamon
  • 0.25 Tsp Mixed Spice
  • Juice of a Lemon
  • 400g Tin of Chopped Tomatoes
  • 300g 0% Fat Total Greek Yoghurt
  • 60g Reduced Fat Mature Cheddar
  • 2 Large Eggs

You will need:

  • Pre Heated Oven 180C Conventional / 160C Fan
  • Vegetable Chopping Board
  • Sharp Knife
  • Colander
  • Large Saucepan
  • Large Non Stick Frying Pan
  • Spatula
  • Garlic Crusher
  • Measuring Jug / Measuring Spoons / Scales
  • Grater
  • Lemon Juicer
  • Medium Mixing Bowl
  • Whisk
  • Mixing Spoon
  • Medium Lasagne Dish
  • Slice your aubergines around 1cm thick.

    Layer in colander and sprinkle each layer with a little salt

  • Until all aubergine layered and leave for 30 minutes

    This takes any bitterness out of aubergine

  • Peel and finely chop your carrots

  • Peel and finely chop your red onion

  • Crush your garlic

  • Melt your coconut oil in your saucepan

  • Add your red onion and garlic and cook over a medium heat for 6 minutes until softened and gently gold

  • Whilst thats cooking heat your frying pan over a medium high heat

    Add your aubergine and cook for 2 minutes

    Do not add oil

  • Add your carrots to saucepan when 6 minutes up of onion and garlic mix

    Cook for 2 minutes

  • Open your Turkey Mince

  • When your aubergine has coloured flip it over and cook 2 minutes on other side

  • Add your turkey mince to saucepan with onion, garlic and carrots

    Stir in well and cook

  • Once aubergine coloured  on either side pop on a plate and repeat process with aubergine until all cooked

  • Cook the turkey mince until no pink left about 5 minutes and stir occasionally

  • Add your white wine and cook until it has all evaporated

  • Chop your parsley and oregano

  • Add your parsley, oregano, cinnamon, mixed spice and sun dried tomato paste to the pan

    Stir in well and cook for 2 minutes

  • Squeeze your lemon juice

  • Add lemon juice and tomatoes to pan and stir in well

  • Simmer so it gently bubbles on hob for 45 – 50 minutes until liquid has almost all reduced

    Stir at regular intervals to stop it catching at the bottom

  • In a medium mix bowl crack in your eggs and whisk

  • Add your greek yoghurt and 40g of your grated cheese

  • Mix in well and set aside

  • Lightly grease your lasagne dish

  • Layer bottom with half of your aubergine

  • When your meat has much reduced and cooked add this over aubergine in your lasagne dish

  • Layer the rest of your aubergine on top

  • Add your sauce

  • Add the remaining 20g of cheese sprinkled over the top

    Add some additional dried oregano and ground cinnamon for extra flavour sprinkled over the top.  About a Tsp of each

    Pop in middle of oven and bake for 50 minutes to one hour

  • Until golden and bubbling

    Serve and enjoy

    This keeps well in an air tight container in fridge to be enjoyed again

Kelly’s Oats (GF)


An amazing girlfriend of mine Kelly introduced these to me.  Can’t thank her enough as they really are a bowl of wonder.

The apple and cinnamon protein powder and blueberries really elevate the taste sensation.

Sets you up for the day, ready in 5 minutes and delicious.  Whats not to love?

No snacking when you kick start the day with this warm bowl of delight.

Serves 1 (Although you can play with amounts to suit your macros)


Calories 408, Fat 10.6g, Carbs 47.7g, Fiber 7.9g and Protein 28.2g


  • 50g Gluten Free Oats (I used the Free From Sainsbury’s range)
  • 250ml Coconut Milk
  • 1 Scoop Apple and Cinnamon Protein Powder ( I use The Protein Works)
  • 50g Blueberries

You will need:

  • Scales
  • Measuring Jug
  • Non stick sauce pan
  • Spatula
  • Put your coconut milk in your saucepan over a medium heat

  • Add your oats and stir in well


  • Heat for 4 minutes stirring every minute or so

  • Weigh out your blueberries

  • When cooked and thickened remove your warm oats from the heat.

    Add your apple and cinnamon protein powder and stir in well

  • Add to a bowl

    Pop your blueberries on the top and enjoy

    I also love mine with a dollop of lemon curd

Banana and Blueberry Protein Pancakes (GF)


Banana and Blueberry Protein Pancakes.  Stunning for breakfast, lunch or supper 🙂

You can mix it up with a variety of toppings and different flavoured protein powders.

Cinnamon, vanilla or apple and cinnamon protein powders have been my favourite so far.


This recipe is not mine.  It seems to have been doing the rounds on bodybuilding forums.  I just added the blueberries. So to whoever came up with these – a massive thank you.

Macros per pancake: (these might vary on the protein powder you use.  I used The Protein Works Vanilla Creme)

Calories 347, Fat 9g, Carbs 33.6g, Fiber 2.3g and Protein 32g


  • 100g Liquid Egg Whites
  • 100g Ripe Banana
  • 1 Scoop Whey Protein Powder
  • 50g Blueberries
  • 0.5 Tbsp Coconut Oil

You will need:

  • Scales / Measuring Spoon
  • Large Mixing Bowl
  • Masher
  • Spatula
  • Frying Pan
  • Fish Slice
  • Weigh out your banana and egg whites in your mixing bowl

  • Mash until well combined

  • Melt your coconut oil in your frying pan over a medium heat

  • Add your scoop of whey protein powder

  • Mix into your banana and egg white mix until well combined

  • Weigh out your blueberries

  • Add you banana pancake mix to the frying pan

  • Add you blueberries to the top of the mix

    Cook for around 4 minutes until the pancake is holding shape, bubbling at sides and you can get fish slice under to flip the pancake over

  • Cook for around 2 minutes on other side, remove from heat and allow to cook in pan for a further 2 minutes

  • Place your pancake on plate

  • Add your choice of toppings and enjoy

    Mine here is with nectarines caramelised in honey and ginger with a black coffee on the side

Apple and Chilli Sauce


Homemade Apple and Chilli Sauce.  Such a lovely accompaniment to so many things.  This goes brilliantly with the Pork, Caramelised Onion and Sage Burgers that I publish earlier.  However it’s amazing with cold meats and cheese.

This is so easy to cook and makes around 2 small jars worth.

Macros per 2 Tablespoons:

Calories 78, Fat 4.2g, Carbs 9.9g, Fiber 0.9g and Protein 0.2g


  • 50g Butter
  • 50g Golden Caster Sugar
  • 550g Peeled and Cored Bramley Apples
  • 1 Large Red Chilli

You will need:

  • Scales
  • Peeler
  • Apple Corer
  • Sharp Knife
  • Vegetable Chopping Board
  • Small Saucepan
  • Spatula
  • 2 Small Clean Jam Jars and Lids


  • Melt your butter in your saucepan over a medium heat

    Add your sugar and mix in well

  • Peel, core and chop up your bramley apples

  • Finely chop your chilli


  • Add your apples and chilli to saucepan

    Stir in well

  • Simmer for 15 minutes

    Stir occasionally

  • Until apples are softened.

    You can stir vigorously to remove any lumps.

    I prefer mine with a little texture

    Add to your jars, screw lids on tight and keep in fridge one sauce cooled.

  • Serve and enjoy

Pork, Caramelised Onion and Sage Burgers (GF)


Pork, caramelised onion and sage burgers.  A classic flavour combination in this delicious burger. Simple to make and can be enjoyed by all ages. Surprisingly lean as well. No fillers 🙂

I served these with an Apple and Chilli Sauce.  I will be posting this recipe separately later today.

This makes 4 Burgers:

Macros per burger:

Calories 256, Fat 10g, Carbs 8g, Fiber 1.8g and Protein 33.3g


  • Medium White Onion
  • 4 Cloves of Garlic
  • 10 – 15 Fresh Sage Leaves
  • 500g Lean Pork Mince (I used Sainsburies 5% Fat Pork Mince)
  • 1 Tbsp Coconut Oil
  • 1 Tsp Sea Salt
  • 2 Tsp Black Pepper

You will need:

  • Sharp Knife
  • Vegetable Chopping Board
  • Small Frying Pan
  • Measuring Spoons
  • Large Mixing Bowl
  • Spatula
  • Burger Press
  • Griddle
  • Add half a tablespoon of your coconut oil to small frying pan over a medium to high heat

  • Finely chop your onion and garlic

    Add to small frying pan and cook for 3 minutes

  • Finely chop your sage leaves

  • Add to your onion and garlic and cook for 2 minutes

  • Place your pork mine into large mixing bowl

  • Add salt and pepper

    Add your onion, garlic and sage mixture to mince and stir thoroughly

  • Prepare your burger press ( I spray mine with Dr Otekers cake release spray)

  • Add a quarter of your burger mix

    Press down with fingers

  • Press down with your burger press

  • Remove burger from press onto a plate.

    Make the other burgers

  • Add your other half a tablespoon of coconut oil to griddle

    Heat griddle over a medium high heat

    Add burgers

    Cook for 4 minutes either side until done

  • Serve and enjoy

    I had mine on top of toasted sourdough bread with the apple and chilli sauce

    The burgers will keep for two days in the fridge in an airtight container

    They also freeze well.

Lemon Curd (GF)


Luscious Lemon Curd.  Perfect on fresh bread, pikelets or topping granola and greek yoghurt.

Homemade lemon curd is so good you just want to eat it from the jar with a spoon 🙂

This recipe make about 550g of lemon curd which is about 3 small jars worth.

Macros per 10g:

Calories 35, Fat 2.1g, Carbs 4g, Fiber 0.1g and Protein 0.4g


  • Zest and Juice of 4 Medium Lemons
  • 115g Unsalted Butter
  • 200g Golden Caster Sugar
  • 2 Whole Large Eggs plus 2 Egg Yolks

You will need:

  • Zester
  • Lemon Juicer
  • Large Saucepan
  • Medium Heat Proof Mixing Bowl
  • Scales
  • Whisk
  • Wooden Spoon
  • Clean Jam Jars and Lids
  • Zest your lemons

  • Put Zest into mixing bowl

  • Fill your saucepan halfway with water and heat to a simmer

  • Whilst water heating, juice lemons

  • and add to zest in bowl

  • Add your sugar to the bowl

  • Add your butter to the bowl

  • Crack your 2 large eggs into container and then add 2 egg yolks to the  container so ready

  • Pop you mixing bowl into your saucepan with water to make a bain marie

    Whisk the lemon juice, zest, sugar and butter together

  • Until all combined

  • Pass your eggs through a sieve

  • Into the mixture and stir until the mixture

  • Lightly coats the back of a wooden spoon

  • Transfer lemon curd to jars and seal with lids

    Store in a cool dark place or in the fridge.  Use within 3 months

    Once you have opened a jar of the curd you must keep it in the fridge and use quickly.

    Scatter Kindness and give someone a jar – it makes people happy.


Roasted Peaches


Roasted Peaches with maple syrup and black pepper.  A low in calorie delight. This idea came from the M&S Food Hall.

They are soft, sweet and delicious.  I have had them with frozen yoghurt as a pudding or with breakfast on my pancakes.

Some of the best food really is this simple.

Macros per 100g of Roasted Peach:

Calories 57, Fat  0g, Carbs 12.3g, Fiber 1.5g and Protein 1g


  • 300g Unstoned Peaches (Around 3)
  • 2 Tbsp Maple Syrup
  • 6 Twists of Black Pepper

You will need:

  • Pre heated oven 180C Conventional 160C Fan
  • Small Foil Lined Baking Tray
  • Measuring Spoon


  • Cut your peaches in half

    Remove stones

    Place on your prepared baking tray

  • Drizzle with the maple syrup

    Add a twist of black pepper to each half

  • Pop in oven on middle shelf and bake for 15 – 20 minutes

  • I have these with my breakfast pancakes or in top picture as a pudding with frozen yoghurt.

    I love the M&S Coconut Frozen Yoghurt with these

Poppets – Also Known As Baked Eggs


I adore these poppets / baked eggs.  They are an upgraded version of dippy eggs and who doesn’t love a dippy egg. Bonus is they are simple and quick to make. Also they can be breakfast, lunch or supper.

Serving these with a variety of soldiers makes them more delicious and is a great way to get the veg in.

This recipe makes 2 Poppets / Baked Eggs which serves one person.

Macros per serving (just for the eggs, not the soldiers as well):

Calories 394, Fat 18.2g, Carbs 4.6g, Fiber 1.5g and Protein 32.7g


  • 4 Slices of Parma Ham
  • 50g 0% Fat Total Greek Yoghurt (25g per egg)
  • 20g Grated Parmesan (10g per egg)
  • Cup of Spinach
  • 2 Large Eggs
  • Salt and Pepper to Season

You will need:

  • Pre Heated Oven 200C Conventional / 180C Fan
  • 2 Oven Proof Small Ramekins
  • Scales / Measuring cups
  • Baking Tray
  • Grease your ramekin (I use cake release spray)

    Then line with 2 slices of parma ham per ramekin

  • Add 25g of your greek yoghurt

  • Add most of your 10g of parmesan per egg (leave a little to spinkle on the top)

  • Add your spinach

  • Crack your egg on top

  • Sprinkle remainder of parmesan on top and season with salt and pepper

  • Place on baking tay

    Pop on middle shelf and bake for 10 -15 minutes (depends how runny you like your egg)

  • Add your choice of soldiers and enjoy.

    For the picture I used steamed asparagus, garlicky toasted sourdough bread and raw broccoli

Jerk Turkey Burgers


Jerk Turkey Burgers – these are scrumptious.  I was introduced to some amazing Caribbean food over the weekend.  Decided to mix the flavours up for a lovely lean burger.

As you can see I served mine up with Sweet Potato Wedges, Salad, Lime Wedges and a Mango and Yoghurt Dressing

This mix makes up 8 Burgers

Macros per Burger:

Calories 231, Fat 2g, Carbs 6g, Fiber 1.2g and Protein 37.3g


  • 1kg Extra Lean Turkey Mince (I used Sainsburies 2%)
  • 4 Sprigs of Lemon Thyme
  • 1 Strong White Onion
  • 2.5 Tbsp Jerk Seasoning
  • 2 Scotch Bonnet Chillis
  • 4 Cloves of Garlic
  • 1 Tbsp Minced Ginger
  • 2 Tsp Coconut Oil

You will need:

  • Large Mixing Bowl
  • Sharp Knife
  • Vegetable Chopping Board
  • Small Frying Pan
  • Measuring Spoons
  • Burger Press
  • Griddle / Frying Pan
  • Add turkey mince to large mixing bowl

  • Finely chop your onion

  • Add to frying pan with a teaspoon of coconut oil over a medium heat

    Cook gently for 5 minutes until softened

  • Strip your lemon thyme sprigs of it’s leaves and add these to turkey in mixing bowl

  • Add your Jerk Seasoning to bowl.  I used this from the world food aisle in Sainsburies

  • Finely chop your scotch bonnet chillies

    If you would like less heat deseed them as well

  • Finely chop your garlic or put it through garlic press

  • Into mixing bowl and then add the minced ginger

  • Thoroughly mix it all together

    I do this by hand with food prep gloves on (saves chilli burn)

  • Press your burgers out

    As you can see I have divided mine up. One for fridge, one for freezer a tub to give away and two to cook

    When I bought my burger press of amazon it came with these little grease proof discs to keep the burgers separated

  • Add a teaspoon of coconut oil to your griddle over a medium to high heat

    One griddle is hot add burger and cook for 5 minutes either side

    Alternatively you could cook in oven on 180C Conventional 160C Fan for 25 minutes


Curly Kale Pesto Pasta


Once upon a time I had a brother who would not eat green vegetables, so I came up with this recipe as it wasn’t vegetables – it was pesto 🙂  This brother now lifts, so eats his veg however this recipe is a family favourite now.  Delicious hot or cold and brought out for family picnics.

The curly kale in the pesto gives a lovely textual crunch to the soft pasta.

I love this with cold roast chicken and a tomato salad.

This makes at least 10 portions so you can reduce to fit your needs.

Macros per 100g:

Calories 146, Fat 9.63g, Carbs 8.07g, Fiber 0.78g and Protein 6.51g


  • 500g Fusili Pasta
  • 200g Pine Nuts
  • 200g Grana Padano
  • 250g Ricotta
  • Pinch of Sea Salt
  • 1 Tbsp Olive Oil
  • 4 Cloves of Garlic
  • 200g Curly Kale

You will need:

  • Food Processor
  • Scales / Measuring Spoons
  • 2 x Large Saucepans
  • Spatula
  • Sharp Knife
  • Chopping Board
  • Put your pasta into first large saucepan and cook as per instructions

  • Pop your pin nuts into food processor

  • Add your grana padano cut up

  • Add your ricotta and salt then blitz

  • Cut up your garlic

  • Strain pasta

  • Add olive oil to second saucepan

  • Add your kale and cook for 2 minutes

  • Then your garlic and cook for a further 2 minutes

  • Add the kale and garlic to the food processor and blitz

  • Add to the strained pasta and stir until well combined

  • Serve hot or cold and enjoy.

    This keeps well in an airtight container.