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My favourite Sweet ‘treats’!

Fruit crumbleHUGE apologies for my lack of  posts recently.

I promise, I haven’t given up on n-ergise,  it’s just that a few big changes have come my way in the past few months which have kind of overtaken. One of the biggest being that I am pregnant! 7 months now, so only 8 weeks to go until our little boy is born!

Anyway, enough about that and on to the latest post…

We all have the odd occasion when we need a little sweetness in our life don’t we?! So, I would like to share with you my favourite after dinner sweet treats. I say ‘treats’ because these are NOT a daily occurrence but more of a Saturday night goody that won’t leave you with sugar dips and cravings the following day. The plus side is that they are  low GI, sugar free, will feed your body with nutritional goodness and very importantly they taste great!

1) Apple and Peach Crumble

Filling:

– 4 Apples chopped

– 2 Peaches sliced

– 1 small punnet of Blackberries (optional)

– 1 teaspoon of Vanilla Bean Paste or Extract

– 1 tablespoon Agave Nector

Topping:

– 80g Ground Almonds

– 80g Pistachios

– 1 teaspoon cinnamon

– 6 pitted dates

What to do:

For the filling put the fruit, vanilla and agave in a pot  with the lid on and cook in the oven at 200c for about 45 minutes.

For the topping put the almonds, pistachios, cinnamon and dates in a food processor.

Let the filling cool and then put into an oven proof dish. Sprinkle on the top and then heat until filling is hot and topping is slightly browned.

Enjoy!!!

2) Stewed Winter Fruit

– 4 Apples chopped

– 2 Pears chopped

– 1 teaspoon Cinnamon to taste – adjust more or less depending what you like

– 1 teaspoon Nutmeg to taste – adjust more or less depending what you like

– Natural Yoghurt with a small amount of Vanilla Beach paste added

What to do:

Chop up the fruit and put in a pot with the lid on  and cook for around 45 minutes – 1hr at 200c. Serve with a good dollop of  the Natural yoghurt

3) ‘Ava Choccie Mousse Cake

For the base:

– 150g Pecans

– 150g Almonds

– 1 tsp, Pink Himalayan Salt (pinch of salt if you don’t have!)

– 3 tbsp of almond butter

For the filling:

– Blend the flesh of 4 medium, ripe avocados

– 150g Virgin coconut oil

– Beans of 2 whole vanilla pods

– 200g raw cacao powder

– Pinch of salt

– Sweeten with agave nectar to taste.

What to do:

For the base blend together the almonds and pecans in a food processor, add the almond butter and keep blending until it forms a thick paste. Spoon the mixture into mould or tuppaware and press down flat to form a base.  Cover with cling film and leave to harden in the freezer for about 1hr.

Blend all the ingredients for the filling together until smooth and then pour onto the base. Set in the freezer until it is firm enough to slice up. The recipe says for an hour but we ended up having to leave it overnight before it was firm enough.

Top with fresh berries or eat it as it is. Whatever takes your fancy!

4) Feeling Lazy?

You can’t beat  a couple of squares of 85% Green and Blacks Dark Chocolate!

One serving which is 25 g contains;  2.3 g Protein, 5.6 g Carb, 160 Kals

Source:

* ‘Ava Choccie Mousse Cake was adapted from: http://www.rivercottage.net/recipes/laura-coxeters-raw-chocolate-ganache-tart/

* ‘Fruit Crumble’ adapted from http://www.thehealthychef.com/2012/11/berry-crumble/

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In a Lunchtime Rut? Then Spice it Up!

It is very easy to get stuck in a bit of a lunchtime rut. We all do it! Whether you prepare your own lunches at home or pop down to the local sandwich shop or supermarket it is tempting  to stick to the same old thing day in day out! I appreciate that many of us are extremely time poor but eating the same old things every single day can get a tad dull! And I believe that food is to be enjoyed!! You might also find that by sticking to one thing all the time you are not exposing your body to as many different nutrients as you could do by eating a wide range of different foods. Plus if you are bored at meal times then you are more likely to seek out naughty treats later on in the day! 😉

So, I encourage you to take a look at your lunchtime menu, have you had the same thing everyday this week? If so it’s time to try something new! Try a new protein source that you wouldn’t usually have or select a couple of new vegetables next time you go shopping and try and make a soup with them. Add some seeds, herbs and spices to your salad and try different combinations or try and make a new healthy salad dressing. Look at the existing foods that you eat, how could you make them even more tasty?!

Here are a few (slightly different!) lunch ideas that you could try to spice things up a bit!

Cottage Cheese with a difference

It has a reputation for being a little bland sometimes – it’s one of those that you either love or you hate! BUT if you can bare to stick with it cottage cheese is extremely high in protein (1 cup contains between 25 and 28 g of protein!) which makes it a great lunchtime filler, helping to keep those mid afternoon hunger cravings at bay. To spice it up a bit and add another dimension try adding some sun-dried tomatoes, Italian mixed herbs and a tablespoon of mixed seeds to your cottage cheese, honestly it is soooo yummy!

Serve your cottage cheese with a green salad of rocket and spinach and you could create an open sandwich by adding on top of one slice of low GI toast. Alternatively you could chop up sticks of celery and carrot and use to dip.

Tuna and Cottage Cheese

If you are not a huge fan of tuna than try mixing together with cottage cheese and a few chives. The cottage cheese tones down the fishiness of the tuna and the chives compliment it perfectly. Another great high protein mix that will leave you feeling full for HOURS!

Serve on top of a Dr Karg  Seeded Spelt cracker with a  tomato, cucumber, celery and carrot salad.

Yoghurt and Garlic Chicken

Cold left over chicken can be a little bland or dry when served on it’s own. Mix together a couple of tablespoons of natural unsweetened yoghurt, a clove of crushed garlic, a good squeeze of lemon juice, a good drizzle of olive oil and some black pepper (add a little salt too if required).

To serve mix into your pieces of chicken (a bit like a healthy coronation chicken) or  place chicken on top of a salad and drizzle the yoghurt dressing over the top.

The Soup and Protein Combo

To add a bit of variety why not make a healthy vegetable soup and serve with a portion of protein? Fry 1 onion in a little olive oil for about a minute and then add 1 chopped pepper, 2 chopped courgettes, 1 large chopped carrot, 3 stalks chopped celery and fry for about 5 minutes. Add some chopped sun-dried tomatoes, 2 cans of chopped tomatoes and 1 litre of good quality vegetable stock cubes (such as bouillon) you could also add a glug of white wine (optional!). Bring to a gentle boil and then simmer on a very low heat for about 30 mins. Liquidise with a hand blender.

To serve make sure you add some protein! We like to add some cubes of feta cheese or some canned tuna to the soup. If not then just serve with a portion of smoked salmon or chicken breast on the side.

Fritatta

I believe that Fritatta’s are hugely under-rated! They are delicious served hot or cold and they are so versatile, you can experiment with a never ending combination of flavours and can’t really go that wrong!

For a VERY easy Fritatta that takes minimal ingredients, pre heat the oven to 170 c and lightly fry a leek and a red pepper. Pour into the bottom of a baking dish, lined with baking paper that has at least 1.5 inches in-depth which is about the thickness of the finished fritatta. Mix together desired number of eggs along with some milk, some Italian mixed herbs and a little salt and pepper. Use around 8-12 eggs depending on the size of the baking dish you are using…baring in mind that it will puff up a little when it has cooked. Pour the egg mix on top of the leek and peppers and add some cubes of feta or goats cheese. Cook in the oven for around 30-40 minutes or until the egg is cooked through and the fritatta is lightly brown on the top.

Serve hot or cold with a green salad.

Alternatively for a taste sensation try Laura’s Blissful Fritatta bites;

https://n-ergise.com/2012/07/17/lauras-blissful-frittata-bites/

EXPERIMENT AND ENJOY! Would love to hear how you get on!

Mouthwatering Goodness!

I am just eating a bowl of something so delicious that I just HAVE to share it with you. On the outside it doesn’t seem at all appealing – and to be honest when I suggested making it yesterday even Rob, who loves his vegetables and is hugely passionate about food wasn’t particularly excited about it. BUT… one taste of this delicious little concoction and I guaranteed you will be swayed. Not only because it is so bloomin tasty but also because you can literally taste all the nutrients and goodness with every mouthful and with hardly any ingredients it is VERY easy and cost-effective to make.

Here is the recipe for Celery and Celeriac Soup… I know you may not be a fan of either of these main components but seriously prepare to be surprised!

Celery and Celeriac Soup

450g celery – cut into large chunks

450g of peeled celeriac – cut into large chunks

1 medium onion – cut into large chunks

3 bay leaves

1.5 litre of good quality vegetable stock – such as bullion

Pre-heat oven to 150c. Put all of the ingredients into a large pot or casserole and bring to a simmer on the hob. Once simmering put pot into the oven and cook slowly for 3 hours. Take out of the oven, remove bay leaves and blend with a hand blender. DONE!

Serve on it’s own or with a drizzle of natural yogurt

To ensure I get some protein I have mine for lunch with a chicken breast or a good portion of cottage cheese – on a separate plate, not in the soup!

Why include Celeriac in your diet?

Compared to other root vegetables such as potato and carrot celeriac is much lower in both carbohydrates (starches) and calories. One cup serve of celeriac is only 9g of carbs as opposed to a one cup serve of potato which has 27g of carbs, it is therefore suitable for diabetics. It is also very low in calories, a cup serving is less than 40 calories.

It is a very good source of fibre consisting of mainly cellulose and hemicellulose.  This fibre helps the body to regulate the absorption of nutrients, in addition to regulating bowl movements.

Celeriac is also high in vitamin c, vitamin k, phosphorus, potassium, vitamin B6, magnesium and manganese.

Recipe taken from:  http://www.deliaonline.com/recipes/type-of-dish/soups/slow-cooked-celery-and-celeriac-soup.html

‘Pimp up’ your vegetables!

Do you find it hard to get your daily dose of vegetables?

Let’s face it the humble old vegetable is often seen as being the least interesting part of a meal. Included by many as a ‘healthy necessity’ rather than the exciting ‘hub of the meal’ vegetables often assume the role of ‘add on’ especially when accompanied by an exciting meat or fish. This lack of attention can therefore lead to them being rather bland especially if you don’t love the taste of the natural thing.

Vegetables contain many of the essential nutrients vital for the health and maintenance of your body. Not to mention all the fibre which revs up your metabolism and keeps you feeling fuller for longer. Therefore it is hugely important to make sure you do get enough vegtables in your diet and I believe in order to do this it is also hugely important to actually enjoy your vegetables… life’s too short to be forcing yourself to eat something you hate everyday!

So, in my quest for getting people to eat more vegetables here are a few delicious and easy ideas on how to make your vegetable accompaniment more interesting!

  • Instead of mashed potato use cooked celeriac, squash, Swede or cauliflower and mash with a little olive oil and seasoning with salt/pepper and herbs (cumin is yummy!)
  • Julienne or use a potato peeler to create strips of zucchini/cucumber or carrot which can be used to create a similar effect to noodles. My favourite is to blanch some zucchini and leek strips for about 60 seconds in boiling water and use as a noodle pasta for bolognaise
  • Marinate slices of courgette in lemon juice and a little olive oil for 10 – 30 mins and then griddle in a searing hot pan
  • Use cauliflower and process in a food processor until it resembles rice/breadcrumbs. Lightly cook until almost tender and use as rice
  • Use broccoli florets or courgettes chopped to the same size as pasta and add your favourite pasta sauce
  • Use shredded cabbage and carrot as a base to bolognaise instead of spaghetti… I do this all the time and it tastes great!
  • Roast butternut squash in a little bit of olive oil, cumin, coriander, curry powder
  • Roast Mediterranean vegetables (such as peppers, onions, tomatoes, courgettes, beans) in a little olive oil (or 1 cal spray) with rosemary and thyme
  • Make a salad of cooked green beans, cherry tomatoes, red onions soaked in lemon juice/or spring onions, olive oil, white wine vinegar and more lemon juice to taste

Tough Mudder – A Big Shout Out!

Just sending out a quick post as I wanted to congratulate 3 guys who are extremely important to me on their achievements last weekend! My amazing husband Rob and two fantastic friends (and also clients!) James and John (and number 4 teammate Nick) completed the ultimate fitness challenge of ‘Tough Mudder’ last Saturday in an amazing time of 3 hours. The average is 3-4 hours!

For those of you who are wondering what ‘Tough Mudder’ is, it is a hardcore 20km obstacle course that has been designed by the special forces. In between severe uphill sprints participants are faced with obstacles that are not for the faint hearted, comprising hurdles such as underground mud tunnels, fire, ice-cold water and 10,000 volts of electricity. The course is designed to both physically and mentally push you to your limits, working in teams to complete the event together http://toughmudder.com.au/about/

In order to prepare for an event like this you need to train hard and this doesn’t just mean going for your twice weekly runs. This means hardcore interval and resistance training. This means developing rock hard core strength to give you the strength, power and endurance that you need.  This means eating right and living right to ensure that your body has all the nutrients and energy reserves that it needs. They trained so hard for this event, tirelessly pushing themselves to their limits on a regular basis!

Well done boys, bring on next year!!!

PS – Special note goes to Rob who managed to dislocate his shoulder at obstacle 3 of 21, yet he still still finished with his arm in a makeshift sling made out a discarded t-shirt! (Thanks to Nick for popping the shoulder back in for him… nice!)

De-sugar your life and feel great!

Did you know that between 70-80% of weight loss is attributed to the food that you consume. The further 20-30% is down to exercise. Therefore I can’t stress enough the importance of eating a healthy balanced diet for keeping your weight in check.  Also keeping a healthy heart, avoiding health risks such as diabetes and high cholesterol,  maintaining a healthy digestive system, keeping energy levels at their peak and keeping you looking and feeling great! Anyone who claims that all you need to do is exercise and then you can eat what you want to stay healthy is just plain wrong!

One of the first things that I focus on when I have a new client who is lacking in energy or is looking to lose weight is to take a good  look at their eating habits. More often that not I notice similar patterns developing… seemingly ‘healthy’ foods that  appear on a daily basis are often packed full of hidden sugars and artificial sweeteners that send the blood sugar levels souring and many contain chemicals that don’t provide the body with any goodness.

With this in mind I am going to show you a typical ‘seemingly healthy’ daily food menu and then add a few tweaks that could make all the difference in helping you to achieve your goals.  These changes will increase the amount of protein and good fats at each meal and reduce the amount of overall sugar in the diet. In combination these will help to make you feel fuller for longer – helping you to resist the urge to pick.  They should help to improve your energy levels and will prevent you from storing excess sugar as fat.

Typical Daily Menu

Breakfast

A bowl of low-fat  fruit and nut muesli with some chopped strawberry OR  2 slices of  wholemeal toast with Marmite

SUGGEST SWAPPING  TO – 1 slice of multiseed toast with 2 boiled eggs or smoked salmon, 1/2 small avocado, a tomato and some leaves

Lunch

Tuna and salad sandwich made with 1/2 can tuna and salad on turkish bread

Low Fat raspberry Yogurt

SUGGEST SWAPPING TO – Tuna salad made with a whole can of tuna, 2 tablespoons of mixed beans, lots of salad, a handful of seeds, olive oil and apple cider vinegar dressing

 1 cup of natural yogurt with a few raspberries

Snack

Oat and honey muesli bar

SUGGEST SWAPPING TO – 1 tablespoon cottage cheese with 2 oatcake biscuits

Dinner

Wholemeal pasta with a tomato and vegetable sauce

Big bowl of chopped pineapple

SUGGEST SWAPPING TO –  1 whole chicken breast baked with a little olive oil and herbs, with a tomato and vegetable sauce, extra broccoli

Half an apple spread with a little almond butter

Finally…  make sure you get at least 8 glasses of water per day. If you have a coffee chase it with a glass of water!

Snack ideas when you are on the run!

I am travelling back home to the UK for a three week holiday on Thursday and I am sooo excited about it! Obviously the actual holiday part is the most thrilling bit about the trip but I can’t deny that I also really enjoy the travel bit too. I know that this may sound a little strange to some but I really relish in the excitement of the long journey… the whole experience of getting from A to B. I love to make an occasion of things!

Ask my husband, who has to experience it all first hand! I love the early morning starts, I love being organised, I love the excitement of airports, I love the huge pile magazines that I buy, guilt free, before I get on the plane (a 24 hour flight definitely warrants it!), I love the people watching, I love aeroplanes, I love the feeling of cosying up with an endless supply of movies and backgammon, I love the fact that you have no choice but to relax and have some proper thinking time and of course most importantly I love touching down  at B… especially when B is the UK,  my wonderful home country and I see my amazing, smiling, family waiting for us as we go through customs!

The only thing that I don’t however love about travel is the food. More often than not both at the airport and on the plane the food is white, stodgy, full of hidden sugars, full of salt and lets face it pretty tasteless. These kind of dehydrating foods can also make your jet lag worse!

To avoid feeling sluggish I tend to eat the meat/fish and vegetable sections of the airplane food but leave the white bread/pasta/rice/potato and puddings and I drink as much water as possible. Although the trays of juices they bring around might seem appealing I avoid these as they are packed full of sugar which can leave you with sugar highs and then lows and I either stick to the water or opt for a herbal tea.

As part of my pre travel plans I also put together a little snack box of easy, healthy treats that will fill me up if the plane food isn’t great or if I get hungry in between meals.

Here are a list of some of my easy to travel snacks, these can be used anytime of course, for work or just when you are running around doing errands and are worried about the finding healthy food choices….

  • 2 x oatcakes sandwiched together with a thick layer of natural peanut/almond butter and a sprinkling of seeds (make sure the peanut butter is 100% peanuts nothing else!)
  • Chopped celery, carrot, pepper broccoli  anda tablespoon of tablespoon of peanut/almond butter
  • Trail mix made with almonds, cashews and your choice of seeds.  Roast for a few minutes in a little coconut oil and sprinkle with cinnamon (cinnamon is very good at stabilising blood sugar levels)
  • A slice of healthy, low carb banana bread… https://n-ergise.com/2012/06/05/high-protein-low-gi-sugarless-gluten-free-banana-bread/
  • Natural yogurt with some almonds and again a sprinkling of cinnamon
  • A hardboiled egg with chopped tomato
  • A can of tuna mixed with a little natural yogurt, a squeeze of lemon, chives and some chopped cucumber
  • A cup of cottage cheese with some chives a very thinly sliced celery
  • Sliced organic chicken pieces with carrots

Obviously some of these treats are more perishable than others so pick the ones that go off easily for the shorter journeys or for the beginning of the flight!

‘Feel Good’ meals that actually make you ‘Feel Good’!

There are certain staple meals that I know I can’t live without! Those meals that you always look forward to, those meals that are saved for a cosy friday night in with a good film. Those comforting, warming, feel good meals that smell sooooo good when they are cooking and taste even better the next day cold.

But unfortunately with many of the ‘traditional forms’ of these meals you are left with that horrible sluggish, bloated feeling afterwards thanks to the high levels of refined carbs, often in the forms of stodgy white pasta’s, pastries and potatoes. Plus all these hidden sugars means that they are also not that great on the waist line either!

So, what if I told you that you can still have these wonderful ‘feel good’ meals but actually ‘feel good’ and not guilty afterwards! Here are some of my favourites:

Guilt free – Spaghetti Bolognese

Make your usual bolognese sauce and then instead of using pasta, julienne some courgettes (zucchini) – in other words slice the vegetable  into long thin noodle shaped strips. Then blanch in hot water for about 1 min. The courgette (zucchini) will have the same kind of consistency as real pasta spaghetti and taste awesome with the topping too.

Guilt free – Cauliflower Cheese or Moussaka

Make a bechamel sauce for your cauliflower cheese or moussaka by combining approx 2 cups of ricotta, approx 1/3 cup of milk (this all depends on the consistency you like, add more for a runnier sauce or less for a thicker sauce) and a good  pinch of nutmeg!

Bake Cauliflower Cheese or Moussaka in the oven as normal, they will be ready when cooked through and golden brown on the top.

Guilt free – Shepherds Pie

Cauliflower Mash

Make your usual filling from either minced lamb or minced beef. For the topping use cauliflower mash instead of the usual potato. Saute a small onion and a clove of garlic in a large saucepan. Add 1 whole head of very finely chopped cauliflower and 1/4 cup of water or vegetable stock. Steam for around 5-10 mins making sure you don’t over cook and there is still some bite. Take a hand blender and blend into smooth consistency.

Spread on top of meat mixture and bake until slightly brown on the top.

OR

Butternut Squash Mash

Make your usual filling from either minced lamb or minced beef. For the topping steam cubes of butternut squash until tender. Mash with a little olive oil, some salt and pepper and a dash of nutmeg. As an alternative cumin or curry powder also go very well with the squash instead of the nutmeg.

Guilt free – Quiche

This is an awesome Teresa Cutter Recipe….

Serves 12

Pastry Base

400 g ground almonds
3 tablespoons ground linseed
3 organic / free range eggs
pinch sea salt
3 tablespoons olive oil

Combine almonds linseeds, sea salt, eggs and oil into a mixing bowl and mix through using your hands until you form a lovely dough.  Roll out into a round shape between 2 sheets of baking paper then line a 25 cm pie plate that has been lightly brushed with olive oil and coated in almond meal to prevent sticking.

Filling

500 g spinach leaves
2 leeks sliced or onions sliced
pinch black pepper and sea salt
pinch nutmeg
handful fresh basil, sliced
400 g fresh ricotta cheese

In a large deep pot, saute onion or leek until soft over a low to medium heat in 1 tablespoon of olive or grape seed  oil.  Add spinach leaves – you may have to add in 2 batches if spinach doesn’t fit it, but that’s cool.  Season with a little sea salt, pepper, nutmeg and basil. Cook only until spinach has wilted then remove from the heat and drain out any excess liquid.

Add the ricotta and mix through until combined.

Spoon the filling into the pastry lined pie shell and bake for 35 minutes in a moderate 180 C oven until golden.

Source: http://www.thehealthychef.com/2011/03/spinach-and-ricotta-pie/

10 reasons to make your own lunches!

10 reasons to make your own lunches!

  • You can ensure that you get a good balance of all the food groups. In other words a good portion of  lean protein, some good fats and lots of vegetables

You 100%  know exactly what is in that lunchbox, no hidden salt, hidden sugar or hidden fats  that creep in, often in the form of bought dressings or fatty/cheap cuts of meat

  • You get to decide on the portion sizes, cutting back on the white carbs and adding some extra crunchy vegetables such as celery or raw broccoli. They take some effort to eat and are full of fibre which means they really fill you up!
  • You won’t have to scrimp on the protein, all too often bought salads have the tiniest portion of protein on the top expecting you to fill up on the something stodgy instead. Making your own lunch means that you can have a decent portion of protein which is essential for rebuilding muscle fibres after exercising and filling you up
  • Save some cash! A decent salad in the city costs around $12 in Sydney or 6 pounds in the UK which is around $60 or 30 pounds per week. You can make your own lunch at home for half the price and put that money towards something much more exciting
  • With a little bit of creativity your own salad will be MUCH tastier than a bought one, add seeds, fresh herbs, sun-dried tomatoes, bean sprouts, a few berries, pulses or lemon juice to create different flavours
  • Avoid those timely salad bar queues by taking your own lunch in, that time could be put to much better use such as catching up on your facebook or even better  a brisk lunchtime walk around the block!
  • You get to decide on the quality of your salad vegetables, picking seasonal ingredients for example or avoiding ingredients that look like they are way past their sell by date!
  • Use up leftovers, they often taste better cold the next day!
  • You need to make sure you re-fuel regularly throughout the day, so, if you are someone who is often so busy that you  forget to eat, having your lunch box in the fridge at work or in your handbag as you do errands means you will be far more likely to eat!

5 Easy ‘Weeknight’ Fish recipes…

Fish, soooo yummy, soooo versatile and soooo good for you!  An excellent low fat source of protein, vitamins and minerals, fish is also packed full of omega 3 fatty acids which can help prevent heart disease and also reduces your chances of a stroke or heart attack. Yet  despite the numerous health benefits people are still not getting enough fish in their diet – the American Heart Foundation actually recommends people eat 2-3 fish meals per week.

For many I think the idea of cooking fish is rather daunting and there mere thought of having a raw plain white piece of fish sat in front of them sends them running for the hills or that nearest piece of meat! It has a bit of a reputation as being bland or difficult to cook when in fact it is so easy and quick to cook!

So, by popular request, here are my top 5 EASY Fish recipes. I can’t promise you that they are gourmet meals BUT they are cost-effective and simple and tasty enough to bung in the oven on your average week night, when you are likely to be short on time and energy!

The fish ideas below serve 2 people…

Barramundi with Cumin

Coat two Barramundi fillets in a generous amount of ground cumin along with a little salt and pepper. Put a small amount of cold pressed olive oil in a frying pan and slowly fry on a medium heat, approx 5-6 mins each side. You will know when it is cooked if you cut into it gently and the flesh comes apart easily.

Make a dressing from 1 cup natural yogurt, 2 tablespoons cold pressed olive oil, a good squeeze of fresh lemon juice and a little salt and pepper.

Serve with your choice of green vegetables… we think english spinach works really well.

Mediterranean Trout or Salmon

Pre heat the oven to 200c. Place the trout in a piece of tin foil with a little salt and some pepper. Drizzle on a little  Balsamic vinegar, cover the top with chopped sun-dried tomatoes and fresh basil and finally sprinkle on a few squares of feta cheese. Wrap the foil up into a parcel and place in the oven for around 20 mins or until the fish is cooked all the way through.

Serve with some steamed broccoli.

Asian White Fish – (have tried this with Perch, Snapper and Silver Dory but am sure most other firm white fish will do)

Pre heat the oven to around 200c. Place fish on some tin foil with a little salt and pepper. In a jug mix together 2 tablespoons of sesame oil, a little olive oil, a good amount of chopped fresh ginger, a small chopped onion, 1 tablespoon of organic tamari sauce. Mix together and pour over the fish. Wrap the foil up to form a parcel then ideally leave to marinate for about 30 mins (you don’t have to marinate but it is better if you do) Then bake the parcel in the oven for about 20 mins or until the fish is cooked through.

Serve on a bed of steamed bok choy.

Spicy White Fish- (have tried this with Snapper, Perch and Blue Eye but again am sure other firm white fish will be fine)

Pre heat the oven to around 200c. Place fish on some tin foil with a little salt and pepper. In a jug mix together the juice of half  to one lemon and a clove or two of garlic (depending on how much lemon and garlic you like, taste to see) Add a red chilli and plenty of  fresh coriander. Mix together and pour over the fish, wrap the foil up into a parcel. Place the parcel in the oven for about 20 mins until the fish is cooked through.

Julienne a courgette (zucchini) into long thin strips lengthwise and blanch for one minute in hot water. It has the consistency of spaghetti but no where near as many cals!

Salmon Burgers – (from Teresa Cutter – the healthy chef)

Combine 400g of chopped raw salmon, 2 tablespoons of chopped parsley, zest from 1 lemon, a little salt and pepper and one egg white into a food processor. Pulse until combined then remove and shape into 4 burgers. Coat in almond meal and rest in the fridge for 15 mins to help them set. Cook in a pan over a low to medium heat with a little olive oil until crisp, golden and cooked through.

Serve over lots of leafy greens and then drizzle over 2 tablespoons of lemon juice, 4 tablespoons of olive oil and a pinch of black pepper.

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