Chocolate Butternut Squash Cake (GF)

Chocolate Butternut Squash Cake First

Easter is almost upon us and to help celebrate it, I thought I would share this beautiful, moist, chocolate sponge cake.  Included in the recipe is the chocolate and mascarpone icing for those who love icing.  It is also delicious with jam 🙂

This makes 12 generous slices

Macros per slice without icing

Calories 210.5, Fat 11.83g, Carbs 16.67g, Fiber 3.08g and Protein 8.91g

Macros per slice with icing

Calories 406g, Fat 22.25g, Carbs 41.83g, Fiber 3.08g and Protein 9.33g

Ingredients for Cake:

  • 200g Peeled Butternut Squash
  • 3 Large Eggs
  • 160g Light Muscovado Sugar
  • 200g Ground Almonds
  • 60g Cocoa Powder
  • 2 Tsp Baking Powder
  • 1 Tsp Bicarbonate of Soda
  • 150g 0% Fat Total Greek Yoghurt

Ingredients for Icing:

  • 300g Golden Icing Sugar
  • 100g Soft Unsalted Butter
  • 100g Mascarpone

You will need:

  • Pre Heated Oven 180C Conventional 160C Fan
  • Grater
  • Vegetable Chopping Board
  • Sharp Knife
  • 2 x Large Mixing Bowl
  • Electric Whisk
  • Scales / Measuring Spoons
  • 2 Prepared Victoria Sandwich Tins
  • Cooling Rack
  • Spatula
  • Sieve
  • Wooden Spoon
  • Grate your butternut squash

  • Crack your eggs into a large mixing bowl

    Add the sugar and whisk with electric whisk

  • For 2 – 3 minutes until pale gold and bubbly

  • Add butternut squash, cocoa, ground almonds, bicarbonate of soda and baking powder and whisk for 2 minutes

  • Add your greek yoghurt and whisk until well combined

  • Split mix evenly into your two prepared cake tins

    Bake on middle shelf in oven for 25 – 30 minutes

    Cake should be coming away from edge of tin slightly and bounce back if you press the middle lightly

  • Leave to cool in tin on rack for 5 minutes then turn it out to cool on rack

  • Whilst cake is cooling sift your icing sugar into 2nd large mixing bowl with butter and mascarpone

  • Sift your cocoa on top

    Mix with a wooden spoon until well combined and even.

    Have patience, this will take time and you may need a couple of tablespoons of boiling water to help

  • When cake is cooled

    Spread evenly over base layer of cake, add additional layer and coat that with icing to using a spatula

  • Decorate with mini eggs, flake or anything that makes you happy

    Enjoy

Asparagus, Kale and Watercress Soup (GF DF V)

Asparagus Kale and Watercress Soup FirstJPG

This asparagus, kale and watercress soup. A gorgeous way to get the greens in and when served with a soft boiled egg it’s scrumptious.

This gives 4 servings

Macros per serving including a large egg:

Calories 230.75, Fat 10.5g, Carbs 21.25g, Fiber 3.5g and Protein 12.5g

Also you can take leftovers in for lunch

Asparagus Kale and Watercress Soup second

Just pop the soup in a jar to reheat at work, keep the shell on your soft boiled egg so you don’t have a smelly workplace and take the shell of when required.  The yolk will stay runny!

Ingredients:

  • 1 Tbsp Olive Oil
  • 100g Olive Oil
  • 200g Asparagus tips
  • 100g Curly Leaf Kale
  • 100g Watercress
  • 3 Vegetable Stock Pots / Cubes
  • 1.2ml Boiling Water
  • 4 Large Eggs

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Large Saucepan
  • Small Saucepan
  • Measuring Spoons / Scales / Measuring Jug
  • Spatula
  • Liquidiser / Hand Held Blender
  • Chop your onion and garlic

  • Add to your large saucepan with olive oil

    Cook over a medium heat for 5 minutes

  • Tail Asparagus then chop up

  • Peel and dice potato

  • Add asparagus and potato to pan.

    Cook over a medium heat for 5 minutes

  • Make up your stock

    Add to pan and simmer for 10 minutes

  • Add Kale and watercress to pan

    Stir it in and simmer for 5 minutes

  • In small pan add some water

    Bring to boil and add eggs and cook for 4 minutes

    Once cooked remove from water so that you can peel when cool enough to handle

  • Remove soup from heat after its cooked and blitz until smooth

  • Serve and put peeled egg into the soup

    Enjoy

Moroccan Bean Tagine (GF V)

Bean Tagine First

Moroccan Bean Tagine.  Simple, delicious and quick.  I serve this with a soft boiled egg and a roasted pepper and feta salad.  I have included the recipe for the salad too.

The Tagine serves 4.

Macros per portion of Tagine:

Calories 291.25, Fat 11g, Carbs 29.25g, Fiber 10.5g and Protein 13.25g

Bean Tagine 12

Roasted Pepper and Feta Salad

Calories 244, Fat 15g, Carbs 0g, Fiber 0g and Protein 4g

Ingredients for Tagine

  • 10g  of Unsalted Butter
  • 1 Tbsp Olive Oil
  • 100g White Onion
  • 4 Cloves of Garlic
  • 90g Jar Rose Harissa
  • 2 x 400g Cartons Chopped Tomatoes
  • 2 x 280g (Drained) Tins Cannellini Beans

Ingredients for Roasted Pepper Salad

  • 3 Bell Peppers.  Each of a different colour.
  • 1 Tbsp Olive Oil
  • Juice of Half a Lemon
  • 25g Feta Cheese

You will need:

  • Foil Lined Baking Tray
  • Measuring Spoons and Scales
  • Tagine or Casserole Dish with Lid
  • Spatula
  • Vegetable Chopping Board
  • Sharp Knife
  • Colander
  • Tin Opener
  • Pre heated oven 180C Conventional and 160C Fan
  • Take the ends of your peppers and core

  • Chop them into eighths and spread across having tray

    Drizzle the olive oil over them

    Roast for 30 minutes

  • When they ave roasted remove from the oven

    Allow to coo and peel the skin of them

  • Melt your butter and olive oils together over a medium heat

  • Finely Chop your onion and garlic

  • Add to the tagine and cook for 5 minutes until softened but not colour

  • Add the harissa paste and mix in well.

    Cook for a further minute

  • Strain and rinse your beans

  • Add the beans and tomatoes to the tagine and mix well.

     

  • Place a lid on the tagine and cook for 20 minutes stirring occasionally

    Then take lid off and simmer for a further 10 minutes

  • Pop your peppers on a plate and squeeze the juice of half a lemon over them

  • Crumble your feta cheese over the top

  • When beans 5 minutes from done, soft boil your egg.

    Boil Medium eggs for 3 minutes and Large ones for 4 minutes

    Take shell of when ready to serve

  • Serve up Tagine when ready, pop egg on top and have the pepper salad on the side.

    Enjoy

    This keeps well in an airtight container in the fridge.

0% Fat Total Greek Yoghurt And Apple And Cinnamon Protein Pancakes (GF)

IMG_7547

These Protein Pancakes are delicious, light and fluffy and pack a protein punch. These come with an apple, ginger and pear compote.

The mix makes 4 pancakes

Macros for half the mix and compote:

Calories 454, Fat 17.5g, Carbs 28g, Fiber 2.5g and Protein 49g!

Ingredients for pancakes:

  • 1 Large Egg
  • 300g 0% Fat Total Greek Yoghurt
  • 20g Coconut Oil Melted
  • 3 Scoops The Protein Works Apple and Cinnamon Swirl Whey
  • 1 Tsp Baking Soda
  • 1/2 Bicarbonate of Soda

For compote

  • An Apple
  • A Pear
  • 1 Tsp Ground Ginger

You will need extra coconut oil to cook pancakes. About a tsp per pancake

You will need:

  • Large Mixing Bowl
  • Measuring Spoons
  • Whisk
  • Vegetable Chopping Board
  • Sharp Knife
  • Peeler
  • Medium Non Stick Frying Pan
  • Fish Slice
  • Small Non Stick Saucepan
  • Spatula
  • Masher
  • Whisk the egg, yoghurt, protein powder and coconut oil together in a large bowl.

  • Add the baking powder and bicarbonate of soda

  • Whisk until smoothly and leave to rest for 15 minutes

  • Peel and chop up your apple and pear

  • Add the apple, pear and ginger to small saucepan and simmer for 10 minutes

  • Add a tsp of coconut oil to frying pan and melt.

    Add a ladle of the pancake mix to the pan and cook over a medium heat

  • The mix should make 4 pancakes

  • When your pancake is bubbling all over

    Flip it

  • and cook for a minute until other side is golden

    Repeat process until all pancakes cooked.

    I keep them warm on a plate in the oven on a low heat

  • When your pear and apple mix is soft, rough mash it

  • Layer your pancakes.

    Spoon over compte and enjoy

Marinated Pulled Pork (GF DF)

Marinated Pulled Pork First

This marinated pulled pork is so tender it simply falls apart and you could cut it with a spoon!

Plenty of left overs with this.  So you get more than one meal and can give everyone lunchbox envy.  It also freezes superbly.

Macros per 100g

Calories 282.25, Fat 15.9g, Carbs 3.85g, Fiber 1.1g and Protein 30g

It is so simple to make. It’s just the marinating  and cooking time in the oven that time but that leaves you free to enjoy life.

All the family love this one.  My son was picking at it by stealth!

Ingredients:

  • 2 Kg Pork Shoulder Joint
  • 2 Tsp Smoked Paprika
  • 2 Tsp Paprika
  • 2 Tsp Garlic Powder
  • 2 Tsp Dried Oregano
  • 2 Tsp Ground Coriander
  • 2 Tsp Sea Salt
  • 2 Tsp Ground Black Pepper
  • 30g Black Treacle
  • 50g Dark Muscavado Sugar
  • 1 Tsp Olive Oil

You will need:

  • Large Mixing Bowl
  • Measuring Spoons / Scales
  • Spatula
  • Cling Film
  • Fridge
  • Roasting Tin
  • Foil
  • Oven
  • Add all the spices, herbs, treacle, sugar, salt, pepper and olive oil to bowl and mix until you have a smooth thick paste

  • Add your pork shoulder to the bowl and massage the paste all over.

    Cover with cling film, pop it in the fridge and leave for 8 to 12 hours

  • Once marinated Pre Heat Oven to 140C Conventional and 120C Fan

    Place pork shoulder into a roasting tin fat side down

    Cover with with foil, pop in oven on middle shelf and cook for 8-9 hours

  • Turn the join over so fat is at top

    Recover with foil and pop back in oven on middle shelf and cook until total time in oven is 12 – 14 hours

    You can tell when done when it flakes when you stick a fork in it

     

  • Remove from oven when done and finely slice or flake it with a fork

    This keeps in fridge in an airtight container up to 3 days

    It also freezes very well

Turkey and Vegetable Pasta Bake

Turkey and Vegetable Pasta Bake First

This is a protein packed pasta bake that the whole family will love and share.  It is delicious hot or cold and the leftovers make an awesome packed lunch.

Serves 8

Macros per portion

Calories 402.12, Fat 14.12g, Carbs 26.37g, Fiber 5.12g and Protein 39.6g

Ingredients:

  • 2 Tbsp Olive Oil
  • 1 Medium White Onion
  • 1 Tsp Minced Garlic
  • 500g Diced Turkey Breast
  • 250g Dried Whole Wheat Penne Pasta
  • 1 Litre Chicken Stock
  • 200g Frozen Peas
  • 175g Broccoli
  • 2 Large Eggs
  • 400g 0% Fat Free Yoghurt
  • 200g Be Good to Yourself Reduced Fat Mature Cheddar Grated

You will need:

  • Pre heated Oven 200C Conventional and 180C Fan
  • Large Sauce Pan
  • Small Bowl
  • Sharp Kitchen Knife
  • Vegetable Chopping Board
  • Spatula
  • Scales and Measuring Jug
  • Large Mixing Bowl
  • Whisk
  • Greased Lasagne Dish
  • Put your oil in pan over a medium heat

  • Add you onion and garlic and cook for 3 – 5 minutes

    Then remove from the pan pop in a bowl and set aside

  • Add your turkey and cook

  • Until white all over

  • Add your hot chicken stock

  • Then add your penne pasta.  Simmer for 8 minutes

  • Then add you peas and cook for 3 minutes

  • Then add your broccoli and simmer for 2 mins

  • Crack your eggs in mixing bowl

  • Add the greek yoghurt and 150g of the grated cheese and whisk until well combined

  • Strain pan contents in colander

  • Back in your large pan add the strained colander contents, cheese and yoghurt mix and onions and garlic and stir until pasta evenly coated

  • Pop in lasagne dish and sprinkle over leftover 50g of grated cheese

    Pop in middle of oven and bake for 15 minutes until golden

  • When cooked remove from oven and serve.

    Keep any leftovers in an airtight container in the fridge.

    Please note you can only re heat turkey once