Gin Friday

June 12, 2015 at 1:30
Posted by Rachael Woolston

Nothing at Fitbitch is to do with deprivation. Our fitness and nutrition advice is all about celebrating, experiencing and enjoying.

But we do emphasise the importance of making informed, conscious decisions about how and what your nourish your body with. And so we’re big fans of this healthy spin on a gin cocktail, the Med & Turf, with almond milk.

And you have the perfect excuse to try it – it’s World Gin Day this Saturday 13th June.

Gin Mare - Med Turf

Ingredients

100 ml. Almond milk

50 ml. Gin Mare

20 ml. Agave syrup

10 ml. Fresh lime juice 5 fresh basil leaves

Put all the ingredients in a blender, add plenty of ice , whizz and then serve garnished with basil.

 

Try making it with Gin Mare (pronounced mar-ray) which contains four principle botanicals, the arbequina olive from Spain, thyme from Greece, basil from Italy and rosemary sourced from Turkey.



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Sunday Run Brunch – Baked Chilli Eggs

June 15, 2012 at 11:00
Posted by Rachael Woolston

Mmm, hot stuff

Got a long, Sunday run planned? Then keep yourself going with the thought of this delicious brunch as your reward. It doesn’t just taste fantastic but it also provides the perfect recovery with protein and carbohydrates. Great for after a weights session too.

In commas, we have added some alternatives to some of the ingredients to decrease the fat content.

 

Ingredients for six people
25 g/2 tablespoons butter (or use vegetable stock to saute vegetables)
1 garlic clove, crushed
125 g/4 oz. smoked ham,chopped
225 g/8 oz. mushrooms, diced
2 hot green chillies, finely chopped
225 ml/1 cup sour cream (or no fat Greek yoghurt)
2 teaspoons dried parsley (or fresh)
1⁄2 teaspoon dried oregano (or fresh)
6 eggs
200 g/2 cups grated mature / sharp cheddar (use a sprinkling of parmesan instead)
sea salt and freshly ground black pepper
Wholegrain toast, rubbed with a garlic clove, to serve
hot sauce, to serve
6 individual ovenproof ramekins
Preparation
1. Preheat the oven to 190˚C (375˚F) Gas 5.
2. Melt the butter in a heavy-based frying pan over medium heat and fry the garlic and ham for about 2 minutes, stirring regularly to prevent the garlic from burning. Add the mushrooms and chillies and continue to cook for about 5–10 minutes until the mushrooms start to brown and the chillies begin to soften. (Or saute all this in vegetable stock).
3. Remove from the heat and stir in the sour cream or yoghurt, parsley and oregano. Season lightly with salt and pepper. Divide the mixture equally between the ramekins and let stand for about 10 minutes to allow the flavours to blend.
4. Make a shallow hollow in each mixture and carefully break an egg into each. Season the eggs with salt and pepper. Bake in the preheated oven for about 20–25 minutes or until the egg whites have set. Remove the ramekins from the oven and sprinkle with the grated cheese.
5. Return to the oven for about 5 minutes. Serve with garlicky toast and a bottle of hot sauce to splash on the eggs.
The Red Hot Chilli Cookbook, by Dan May, available on Amazon.co.uk, £16.99


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Slimming salad, Grilled Radish, Fennel & Asparagus

May 31, 2012 at 1:41
Posted by Rachael Woolston

Summer salad

No time to cook? That’s no problem because ‘cooking’ healthily actually takes less time than going out to buy something.

This delicious, summery salad takes less than 15 minutes and can be used as a side dish for four alongside grilled meat or fish, or as a main for two poeple.

Ingredients

150g radishes, halved

Bulb of fennel, sliced

200g of asparagus, trimmed

Juice of one orange mixed with 1 dsp of olive oil

For the dressing

1/2 red onion, chopped

2 tbsp baby capers

Freshly chopped dill

Juice of one orange and lemon

Salt and pepper

How to make

Dress the vegetables with the oil and orange mix, and place on a hot griddle pan. Grill on both sides, ensuring they get a nice griddle effect.

Meanwhile, combine the ingredients for the dressing. Once cooked, dress and serve.

Delicious with white fish such as sea bream or sea bass.

www.loveradish.co.uk

 

 

 

 

 



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Healthy lunch, Spiced Almond Salad

April 21, 2012 at 4:00
Posted by Rachael Woolston

 

Keeps you full and great for your joints


Nuts are a fantastic source of protein, which helps keep you fuller for longer. But having a bag at your desk is seriously dangerous.

They are hugely calorific if not eaten in moderation, and before you know it a 250g bag is gone. So stick to using nuts in recipes, buying only the small taster packs from the supermarket so you are not tempted to overindulge. This is a perfect lunch and you can add chicken or even fish to help turn it into an evening meal.

Ingredients

olive oil spray

50g whole natural almonds

1 cloves fresh garlic, crushed

1/2 finely chopped red chilli

1 tsp sea salt

4 finely chopped tomatoes

1 tbs chopped coriander stem

1/4 cantaloupe melon

1 tbs blueberries

1 tbs fresh mint

Method:

1. Toss the almonds in oil and cook over gentle heat for 4 mins, tossing them around regularly. Add the chilli, salt and garlic and cook for a further 2- 4 minutes or until the garlic turns into a golden colour.

2. Remove from the heat and stir in the coriander and tomatoes

3.  Toss the melon, fruit and fresh mint together and serve with salad leaves. Delicious with a spoonful of natural yoghurt.

Almondboard.co.uk



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Curried scrambled eggs with smoked fish

March 26, 2012 at 2:53
Posted by Rachael Woolston

Quick simple supper

Eating protein is vital if you are hoping to lose weight, and if you’re exericising. Not only does protein take longer to digest so it keeps you feeling fuller for longer, it also helps repair and rebuild muscles. No excuse that you don’t have time as this takes just 15mins. No time to cook the haddock? Buy it ready cooked.

Cooking time: 15 minutes Serves: 2

Ingredients

  • 6 British Lion eggs
  • 200g baby spinach, washed
  • 200g smoked haddock
  • 1 tbsp vegetable oil
  • 2 cloves garlic, finely sliced
  • 1 tsp mustard seeds
  • 1 tsp grated fresh ginger
  • 2 tsp medium curry powder
  • Fresh coriander
  • 1 red chilli, finely sliced
  • 2 lime wedges

Method

  1. Half fill a shallow sauce pan with water and place onto a medium heat. Add the smoked haddock and bay leaves and bring to a simmer before turning off the heat. Leave for 4 minutes or until the fish has turned opaque. Remove the fish from the water using a slotted spoon, flake the flesh from the skin and break into large pieces. Leave to one side.
  2. Heat the vegetable oil in a large non-stick frying pan. Add the mustard seeds, allow them to toast and cook until they start to pop – this will release the flavour from the seeds. Turn down the heat, add in the garlic and ginger and cook for 2-3 minutes. Don’t allow the garlic to burn as this will make the final dish bitter. Add the curry powder and a pinch of salt. Cook for another minute before adding the spinach. Stir well and allow the spinach to wilt. Season generously with black pepper.
  3. In a large bowl, beat the eggs well. Once the spinach has completely wilted, turn up the heat and pour in the beaten eggs. Stir with a plastic spatula until the eggs are well scrambled.
  4. Just before serving, fold in the cooked smoked haddock. Don’t allow the flakes to break up too much.
  5. When ready to serve, tip the curried eggs onto a big serving platter. Scatter with the fresh red chilli, lots of coriander leaves and a wedge of lime each.

For more recipe ideas visit http://www.eggrecipes.co.uk



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Spiced Egg Pilau

March 15, 2012 at 6:56
Posted by Rachael Woolston

Great meal for a long morning run the next day

 

Serves 4

    • 1 tablespoon/15 ml olive oil
    • 1 red onion, finely chopped
    • 1 garlic clove, crushed
    • 1 teaspoon/5 ml ground coriander
    • ½ teaspoon/2.5 ml cumin seeds
    • 85g/3 oz button mushrooms, sliced
    • 200 g/7 oz basmati rice
    • 150g/5oz frozen peas
    • Salt and freshly ground black pepper
    • Small handful of fresh coriander, roughly chopped
    • 4 large British Lion eggs

Method

      1. Heat the oil in a large heavy based pan. Add the onion and cook over a moderate heat for 3 minutes until softened. Add the garlic, coriander, cumin seeds and mushrooms and cook for two minutes.
      2. Stir in the rice with 450 ml (3/4 pint) water then bring to the boil. Cover, reduce the heat and simmer for 10 minutes. Add the peas and continue cooking for a further 5 minutes until the liquid has been absorbed and the rice is cooked. Season and stir in the chopped coriander.
      3. Meanwhile put the eggs into a large pan of boiling water, then reduce the heat and simmer for 6 minutes. Drain and shell.
      4. Divide the rice into four bowls. Halve the eggs and arrange on top of the rice. Serve with a leafy salad.

Nutrition (per portion): 332 Calories; 14g protein; 10g fat; 2g saturated fat; 46g carbohydrate; 3g total sugars; 3g fibre; 0.2g salt

For more recipe suggestions visit www.eggsforaction.co.uk



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Eat for exercise, Baked eggs with roasted vegetables

March 11, 2012 at 8:29
Posted by Rachael Woolston

Delicious, healthy and quick to make

When you exercise,  you should not be thinking of trying to starve yourself in a bid to lose weight. This achieves nothing. Instead, eat to support your body so that all the exercise can have an effect.

Protein is vital for the repair of muscles after exercise and you want these to repair so you look your best and you can keep exericising. Besides, it also keeps you feeling fuller for longer. A win, win situation!

Serves 2

    • ½ aubergine, sliced
    • 1 courgette, sliced
    • ½ yellow pepper, sliced
    • ½ red pepper, sliced
    • ½ bulb of fennel, cut into wedges
    • 1 small onion, sliced
    • 1 tablespoon/15 ml olive oil
    • 1 garlic clove, crushed
    • A few sprigs of rosemary
    • A handful of black olives
    • 2 large British Lion eggs

How to make

      1. Pre-heat the oven to 200 C/ 400 F/ Gas mark 6.
      2. Place all the vegetables in an oven-proof dish. Drizzle over the olive oil (don’t overdo it!), add the garlic and rosemary, then toss lightly so that the vegetables are well coated in the oil.
      3. Roast in the oven for about 20 minutes until the vegetables are just tender.
      4. Mix in the black olives. Make two wells in the middle of the vegetables. Crack an egg into each indentation. Bake for a further 8 – 10 minutes or until the eggs are set. Serve with crusty bread.

Nutrition (per portion): 201 Calories; 10g protein; 14g fat; 3g saturated fat; 9g carbohydrate; 8g total sugars; 4g fibre; 0.9g salt

For more egg recipes visit www.eggsforaction.co.uk



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Almond Pancakes with grapefruit & passion fruit

February 21, 2012 at 8:00
Posted by Rachael Woolston

Healthy pancakes, perfect post run recovery

So, it’s Pancake Day and you don’t want to miss out but you want to be healthy too? These almond pancakes are the perfect solution and are also a fantastic post long run recovery breakfast.

Made with ground almonds and egg, they pack a powerful protein punch. Why is this good?

Post exercise, because it is the building blocks of the body and helps your muscles to repair. If you don’t give your body the food it needs then all that hard work you put in working out could be for nothing.

And diet wise, protein takes longer to digest which means it keeps you feeling fuller for longer. So, it’s a win-win situation if combined with slow release fruits like berries or apples (no bananas or tropical fruits which release sugar quickly and cause an blood  sugar imbalance).

Enough of that, I hear you cry…if you’ve read this far, where is the recipe. Here it is.

Ingredients for 5 mug-sized (circumference) pancakes

1 egg, whisked

3/4 of an American cup of ground almonds

1/2 tsp baking powder

1 pod of fresh vanilla (optional)

1 tsp of ground cinnamon

Combine the egg, vanilla and cinnamon and then mix with the almonds for a thick batter. In a frying pan with a small dot of heated oil pour in a small ladle of mixture (about the circumference of a cup). Leave and only turn once little bubbles begin to appear and the other side is golden. Serve when both sides are golden with fruit.

Serving per person, 2-3. And if you are on the FitBitch Stage One Eating Plan, sorry, you can’t have them yet!



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Spinach, sweet potato & chickpea curry with pomegrante riata

February 7, 2012 at 4:57
Posted by Rachael Woolston

Delicious, healthy dinner

This recipe is the perfect night before a big run meal, as it is packed with protein and good, healthy carbohydrates to fuel your run. Although even if you’re not running, it’s delicious and with lots of spices known for the anti-inflammatory properties.

Ingredients

For the curry (serves three)
2-3 cloves of garlic, finely chopped
1 dsp each of turmeric, fenugreek and coriander
1 tsp cinammon
2 tsp of black mustard seeds
2 tsp of hot chilli powder according to taste
Salt and pepper
3 sweet potatoes, peeled and roughly chopped into 1.5inch pieces
2 onions roughly sliced
4-5 salad or plum tomatoes roughly chopped
3/4 large tin of chick peas
1/2 can coconut
1 bag of organic spinach leaves
For the riata
2 tbsp of low fat yoghurt
1/2 fresh pomegrante

In a small amount of olive oil, saute the garlic and onion with the spices. When they have begun to combine, add the tomatoes, sweet potatoes, and coconut, topping up with water which should just cover the vegetables. Add salt and peper.
Leave to simmer on a low to medium heat until the potatoes have cooked and the tomatoes have broken down into the liquid (keep your eye on it because you may need to add some more water).
Taste and adjust the seasoning if you need, and then add the chick peas, heating through before finally adding the spinach leaves. These should take minutes to wilt in the curry.
Serve with brown rice or alone with the riata.



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Fitbitch eats: Tandoori Seabass

January 2, 2012 at 3:40
Posted by Rachael Woolston

Tandoori Seabass with Yoghurt

 

Ingredients

Serves Two

170g TOTAL Greek Yoghurt

2 seabass, prepared by the fishmonger
1 tbsp tandoori paste
1 red onion, sliced
1 tomato

Method

1. Mix the tandoori paste and yoghurt together, and smother the fish.
2. Bake in the oven until golden brown.
3. Serve with red onion and tomato.

Feeling bloated after the Xmas season? Don’t miss our next four week Shape Up Challenge Camp starting January 14th with an exclusive Fitbitch eating plan.



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The Tortilla Split: Salmon, Beetroot & Dill/Mushroom, Peppadew & Basil

September 13, 2011 at 4:04
Posted by Rachael Woolston

Two meals in one

One of the biggest reasons for many people failing to stick to a healthy eating lifestyle is either boredom with what they’re eating, and lack of time to cook.

Yet most of the time it takes less time to cook from fresh than it does from a package meal. And as for inspiration? That’s what the FitBitch Lifestyle online magazine is all about.

This tortilla is a fantastic example of something that is super quick to make, and you can make half of it with one set of ingredients and the other half with something different. So, you get dinner and the rest as lunch the next day.

It’s a great source of protein and packed full of low GI veggies so it will release energy slowly.

Here’s the recipe but remember, you don’t need to go out and buy exactly this. Just use whatever you have in your fridge as long as it contains lean protein and low GI veggies.

Recipe

7 eggs, beaten and seasoned

One half

Broccoli, chopped

Dill, chopped

2-3 slices of smoked salmon

Beetroot, chopped

Second Half

Chestnut mushrooms, sliced

10 Peppadew peppers, halved

Fresh basil, chopped

 

For the first half, lightly saute the chopped broccoli, then combine with the beetroot. Place in half an oiled frying pan.

Meanwhile, saute the mushrooms for the second half of the tortilla with some garlic and add the peppadew. Add to the second half of the pan.

Finally, pour the egg mixture into the pan. Scatter the herbs and smoked salmon into their respective half’s. On a medium heat cook the tortilla until you can see the edges begin to firm up.

Then place the pan (make sure the handle doesn’t melt!) in an oven pre-heated to 180. Leave for ten minutes and then finish off under a hot grill.

Keep your eye on it to ensure it doesn’t burn. You will know it is ready as the top will brown and puff up under the grill. You can place a skeker in the middle to double check.

Don’t worry if it comes out a little wet. The tortilla will continue to cook on it’s own when you remove from the oven. You don’t want it to be so firm it’s like eating week old tortilla.

Serve with a fresh green salad.

 

 



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Portion distortion: eating right

August 6, 2011 at 10:00
Posted by Rachael Woolston

 

Do you feel like you’re eating all the right things and still  not losing weight? It could simply be a question of portion sizes.

Every three months it’s worth checking your portion sizes because it is easy for them to gradually creep up. Not sure how? Here’s some handy tools that make it quick and easy.

The Diet Plate, £19.99 plus £3.99 www.thedietplate.co.uk
One of the simplest and most ingenious ideas, this correct portion sizes for carbohydrates, protein, and veggies marked out on the plate. Of course, there’s always the option to build a potato skyscraper but here’s hoping you won’t!

Salter Nutri-Weigh & Go Kitchen Scales, £44.03, www.dietandfitnessresources.com
This handy litle device calculates calories, percentage of calories from fat, cholesterol, fibre, protein, as well as GI values for over 1400 foods, ingredients and liquids. It’s perfect for those people who are commmitted to weight loss as it helps to educate you about foods.

Adjust-A-Cup 4 in 1 measure, £9.75 www.decuisine.co.uk
Forget having to buy four separate measuring cups. This dishwasher safe piece of gadgetry measurs pits, cups, ounces and millilitres. And unlike many other measuring devices on the market, it is suitable for use with dry and wet ingredients.

Cooks Dry Measure, £8.0 (www.mykitchencupboard.co.uk)
This is a favourite of this particular Fitbitch as you can use it to check your dry ingredient portion sizes (overeating of muesli is a particular weakness) and can be used for cooking too.

 



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Rainbow Salad with mint & toasted sesame

August 4, 2011 at 10:00
Posted by Rachael Woolston

 

Ingredients
Mixed organic herb lettuce
Grated raw beetroot
Tomatoes
handful each of chopped fresh mint and basil
Tin of butter beans
1 tsp of toasted sesame seed



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