All posts by rippingsimply

Massage Therapist. Meditation and Mindfulness Instructor. Mum. Love cooking, Lifting Weights, Appreciating the best in people, Walking barefoot and Smiling.

Spiced Lamb Chops (GF)

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These spiced lamb chops are so simple to make and utterly delicious. Perfect for a mid week supper.

Makes 4 Lamb Chops

Macros per chop:

Calories 339, Protein 21.5g, Carbs 1.25g, Fiber 0.5g and Fat 27.25g

Ingredients:

  • 4 Lamb Chops
  • 50g 0% Fat Total Greek Yoghurt
  • 1 Tsp Garlic And Ginger Paste
  • 1 Tsp Ground Coriander
  • 1 Tsp Ground Cumin
  • 1 Tsp Crushed Chillies

You will need:

  • Large Bowl
  • Spoon
  • Scales / Measuring Spoons
  • Griddle
  • Fish Slice
  • Add your yoghurt, ginger and garlic paste, crushed chillies, ground coriander and ground cumin into the bowl and mix

  • Add lamb chops, coat them in the mixture and leave to marinade for 30 minutes to overnight.

    The longer you marinade the more flavours the chops will absorb

  • When chops have marinated

    Heat griddle over a high heat

    Griddle for 3 – 8 minutes (depends how you like to eat them)

  • Turn and cook for another 3 – 8 minutes

    Leave to rest for a couple of minutes

  • Serve and enjoy 🙂

Olive Oil And Sea Salt Focaccia (DF)

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This is glorious and perfect for sharing. Baking this fresh is a delight and you’ll never go back to the supermarket. Just watch the portion control it is moreish 🙂

Makes 12 squares

Macros per square:

Calories 189, Protein 4.5g, Carbs 33g, Fiber 1g and Fat 5.3g

Ingredients for focaccia:

  • 250g Fine Semolina
  • 250g 00 Flour
  • Pinch Of Sea Salt
  • 20g Fresh Yeast (I buy mine from Sainsburys Bakery)

Ingredients for topping:

  • 4 Tbsp Extra Virgin Olive Oil
  • 2 Tsp Sea Salt

You will need:

  • Pre Heated Oven 240C Conventional / 220C Fan
  • Large Mixing Bowl
  • Spatula
  • Scales / Measuring Spoon
  • Large Baking Tray
  • Place the 00 flour, semolina and sea salt in your mixing bowl.

    Mix until well combined.

  • Measure out 300ml of lukewarm water in your measuring jug

    Add fresh yeast and mix until well combined.

  • Make a well in your flour mix add water and yeast mixture and stir in until well combined and you have a ball of dough in your ball

  • Transfer dough to a floured surface and knead for 5-8 minutes

  • Until the dough leaves no residue, is smooth and elastic

  • Place dough on a clean tea towel, moisten with a little water over dough

  • Wrap in 2 tea towels and leave in a warm place to prove for 30 minutes

    It should almost double in size

  • Place your baking tray in oven for 30 seconds then scatter semolina over base

    Roll you focaccia dough out then place on warm baking tray and spread it across the tray

    Spread your 4 Tbsp of Olive oil over dough

    Leave to prove for 5 minutes

  • Make dents in your dough with index finger and scatter your rock salt across the top

    Leave to prove in a warm place for another 25 minutes

  • Bake at top of oven for 12-15 minutes

  • Once baked turn it out.

    Cool and then cut up into portions

    Best eaten on the day

    Enjoy

Brazilian Flavoured Pulled Pork (GF DF)

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This pulled pork is delicious.  The flavours of Brazil in the marinade really infuse throughout the meat with a beautiful flavour.

Such a simple meal to make as you marinade the meat and then just pop it in the oven at a low temperature.

Serves 8, Macros per serving:

Calories 316, Protein 32.87g, Carbs 8.13g, Fiber 0.6g and Fat 17.12g

Ingredients:

  • 1kg Pork Shoulder Roasting Joint
  • 1 Tsp Sea Salt
  • 1 Tsp Ground Black Pepper
  • 1Tsp Oregano
  • 1 Tsp Cayenne Pepper
  • 1 Tsp Crushed Chillies
  • 1 Tsp Paprika
  • 50g Dark Sugar
  • 2 Tsp Smoked Paprika
  • 2 Tsp Minced Garlic
  • 2 Tsp Ground Coriander
  • 2 Tbsp Water

You will need:

  • Pre Heated Oven 140C Fan 120C Conventional
  • Foil Lined Baking Tray
  • Small Bowl
  • Scales / Measuring Spoons
  • Spatula
  • Put all your ingredients except the pork into a bowl and mix until well combined

  • Place your pork joint in your lined roasting tin and using your spatula cover the pork joint with the marinade

  • Ensure it is thoroughly coated all over

    Pop in oven for 8 – 10 hours

  • Until the meat is soft and falls apart

  • Shred your meat with 2 forks and serve

    This keeps well in an airtight container in the fridge for 2 days.

Sundried Tomato And Mozzarella Melt Burgers (GF)

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These burgers are just so juicy, yummy and easy to make.

This recipe makes up 4 burgers

Macros per burger:

Calories 266, Protein 42.5g, Carbs 1g, Fiber .75g and Fat 9.75g

Ingredients:

  • 500g 5% Fat Lean Beef Mince
  • 2 Tbsp Sundried Tomato Puree
  • 2 Tsp Dried Parsley
  • 1 Tsp Sea Salt
  • 80g Mozzarella cut into 4 x 20g Pieces

You will need:

  • Preheated Oven 180C Conventional 160C Fan
  • Large Mixing Bowl
  • Scales / Measuring Spoons
  • Burger Press
  • Large Foil Lined Baking Tray
  • Cooling Rack
  • Put your mince, parsley, salt and puree into a bowl and mix together

  • Until well combined

    Divide your burger mix into four

  • Pop a small amount of your burger mix into bottom of press

    Add your mozzarella and then add the rest of your burger mix

  • Then press your burger until your burger is formed

  • Place your cooling rack on top of baking tray and add your burgers

    Bake for 12 minutes for medium rare and 16 minutes well done

  • Serve and enjoy

    I love mine medium rare 🙂

Pan Cooked Banoffee Protein Cake (GF)

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This is brilliant for those who want a delicious moist protein cake quickly. For those who need the calories eat it whole for those who don’t its delicious hot or cold so can be shared or kept for another time.

Macros per cake

Calories 674, Protein 41g, Carbs 63g, Fiber 8g and Fat 28g

Ingredients:

  • 100g Ripe Banana
  • 50g Liquid Egg Whites
  • 30g Cashew Butter
  • 50g Gluten Free Oats
  • 1 Scoop Cinnamon Toffee Danish Protein Powder
  • 1/4 Tsp Bicarbonate Soda
  • 1 Tsp Coconut Oil

You will need:

  • Large Mixing Bowl
  • Masher
  • Spatula
  • Scales / Measuring Spoons
  • Frying Pan
  • Fish Slice

 

  • Add your banana to bowl and mash

  • Mix in well egg whites and cashew butter

  • Add your oats, protein powder and bicarbonate of soda to bowl and mix in well

  • Until thoroughly combined.  Leave mix to stand for 5 minutes

  • Add coconut oil to pan over a medium heat and melt

  • Add your cake mixture

  • After 3 or so minutes when ready turn over

  • Serve and eat as it is or add yoghurt and fruit

    Leftovers keep well in an airtight container for 2 days.

Chocolate Coconut Mousse Pots (GF DF Vegan)

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These mousses are so so very yummy and take only 5 minutes to make 🙂

Rich and dark, they are silky smooth, satisfying and not puffed air.

Serves 6

Macros per pot:

Calories 204, Protein 3g, Carbs 12.83g, Fiber 4.65g and Fat 14.33g

Ingredients:

  • 250g Ripe Avocado (about 2)
  • 125ml Koko Coconut Milk
  • 40g Desiccated Coconut
  • 75g Sweet Freedom Fruit Syrup
  • 1 Tsp Bourbon Vanilla Bean Paste
  • 50g Cocoa Powder

You will need:

  • Scales / Measuring Spoons / Measuring Jug
  • Metal Spoon
  • Sharp Knife
  • Blender / Food Processor
  • 6 Little Pots

 

  • Pop all your ingredients in blender

    Blitz until smooth and well combined

  • Serve immediately

    Enjoy

La Roule Chicken Breast With Tomato And Mascarpone Boodles And Courgetti (GF Egg Free)

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This is so yummy.  Protein rich and a fab way to get extra vegetables and keep it lighter in calories

Simple and quick to make this is ideal an recipe to eat with friends and family.  No hiding in the kitchen and spending time with those you love.

Especially as supermarkets now sell courgette and boodles prepped for you.

Serves 4

Macros per serving:

Calories 475, Protein 60.5g, Carbs 11g, Fiber 2.75g and Fat 24.75g

Ingredients:

  • 4 x 150g Chicken Breasts
  • 8 Slices Parma Ham
  • 100g French La Roule Cheese
  • 200g Passata
  • 100g Mascarpone
  • Handful Of Fresh Basil
  • 200g Courgetti
  • 200g Boodles (Butternut Squash Noodles)

You will need:

  • Pre Heated Oven 200C Conventional / 180C Fan
  • Lined Baking Tray
  • Meat Preparation Board
  • Vegetable Chopping Board
  • 2 x Sharp Knives
  • Large Saucepan
  • Spatula
  • Scales
  • Put 2 pieces of Parma Ha together  on meat prep board so chicken breast will be mainly covered.

    Add 25g of cheese then wrap parma ham around chicken

  • Place on baking tray with cheese side facing up

    Pop in oven and bake for 25 minutes

  • When chicken has been in oven for 15 minutes finely chop your basil

  • Into saucepan add passata, mascarpone and basil

    Heat through over a medium heat.

  • Steam your courgetti and Boodles in microwave as per instructions

  • Add to sauce and stir until thoroughly coated

    Serve on warm plates

  • Add chicken and enjoy 🙂

Breakfast Muffins (GF DF No Added Sugar)

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These muffins are so delicious and fab for breakfast.

They have no added sugar as the fruit in them sweetens them perfectly

Wonderful for everyone. My 8 month old niece Ariadne and sister Roo loved them.

Makes 12 Muffins

Macros per muffin

Calories 208, Protein 4.2g, Carbs 18.8g, Fiber 2.9g and Fat 12.8g

Ingredients:

  • 125g Coconut Oil
  • 195g Ripe Banana
  • 250g Gluten Free Oats
  • 1 Large Egg
  • 50ml Coconut Milk
  • 2 Tsp Baking Powder
  • 1 Tsp Bicarbonate Of Soda
  • 100g Blueberries
  • 100g Raspberries

You will need:

  • Pre Heated Oven 180C Conventional / 160C Fan
  • 12 Hole Muffin Tin
  • 12 Muffin Cases
  • Large Bowl
  • Spatula
  • Masher
  • Scales / Measuring Spoons

 

  • Pop your coconut oil in a bowl and melt

  • Add your banana and mash well

  • Add your oats and egg to bowl and mix in well

  • Add your coconut milk, baking powder and bicarbonate of soda to bowl and mix in well

  • Finally add blueberries and raspberries and fold in gently

  • Add muffin mixture to cases

    Pop in middle of oven and bake for 15 minutes

    When cooked remove and allow to cool in tins

  • Enjoy warm from the oven or cooled.

    These keep well in an airtight container for 3 days

    They also freeze well.

Chickpea And Spinach Falafel (GF DF Vegetarian)

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These falafel are delicately spiced and delicious.

Shared them with my sister Rachel and my 8 month old niece Ariadne so they are suitable for all ages.

Serves 3

Macros per serving:

Calories 191.33, Protein 8.33g, Carbs 17.66g, Fiber 6g and Fat 8.66g

Ingredients:

  • 1 Tin Chick Peas (240g Drained)
  • 50g Chopped White Onion
  • 1 Tbsp Of Coconut Oil Melted
  • Handful of Spinach
  • 1 Large Egg
  • 2 Peeled Cloves of Garlic
  • 1 Tsp Minced Ginger
  • 1 Tsp Ground Cumin
  • 1 Tsp Ground Coriander

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Colander
  • Food Processor
  • Scales / Measuring Spoons
  • Griddle
  • Spatula
  • Rinse and thoroughly drain your chick peas

  • Pop your coconut oil into bowl and melt

  • Pop all ingredients into food processor and blitz

  • In your griddle pan add 1/2 tsp coconut oil over a medium heat

    Make little patties with your hand and add to pan.

    Cook for 4 minutes until ready to turn

  • Cook on other side for 2 minutes

  • Serve warm or cold and enjoy.

    Keep well in an airtight container in fridge for 3 days

Date and Cashew Flapjacks (GF DF Vegan)

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These flapjacks are such sweet and scrumptious delights.

Sweet with the dates and a little honey, these satisfy a sweet tooth but do not have the traditional golden syrup, honey, butter and caster sugar in them.

Perfect for pudding, a snack or I like to have mine with some yoghurt.

Makes 12

Macros per serving

Calories 279, Protein 6.08, Carbs 49.08g, Fiber 5.16g and Fat 5.92g

Ingredients:

  • 400g Destoned Medjool Dates (I bought mine in Marks and Spencer)
  • 100g Cashew Butter ( I bought mine in Marks and Spencer)
  • 1/2 Cup Of Water
  • 75g Runny Honey
  • 350g Gluten Free Porridge Oats

You will need:

  • Pre Heated Oven 160C Conventional / 140C Fan
  • Food Processor
  • Scales / Measuring Cups
  • Saucepan
  • Spatula
  • Lined Square Brownie Tin
  • Line your brownie pan

  • Weigh out your dates and cashew butter

  • Place the dates and cashew butter in blender.  Add your water.

  • Blitz until smooth

  • Add your honey to pan

  • Add your date mix to pan.  Stir in well over a medium heat until ingredients completely combined

  • Add your oats to pan

  • Stir in until completely combined and all oats coated

  • Spread evenly in your tin

    Pop in middle shelf and bake for 30 – 35 minutes

  • Bake until golden. Leave in tin for 15 minutes and then divide into 12.

    This keeps well in an airtight container for 4 days.

    Enjoy