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Muscle Food Monday- Low Carb Sandwiches

Hi

This week i wanted to find and do something Quirky and and a bit different. and as i know i won’t be able to do that every week i did allot of digging on the web and found the following low carb sandwich or a low carb cucumber sandwich depends on what you want to call it.

so with this recipe i was kinda missing some ingredients but i have made the step by step guide and its really simple to follow and you could just use the concept for most sandwich style foods anyway.

Ingredients

  • Cucumber
  • Cheese
  • Humas
  • Carrot
  • Ham or Turkey (or any thin sliced meat)

Method

  1. Choice is yours!!! slice the cucumber into disks or cut in the middle and make more a roll style shape base
  2. Layer on some Humas
  3. Place ingredients like shredded carrot, meats, cheeses
  4. Cover sandwich on the other side with more cucumber
  5. Serve!

Really simple, really cheep and effective lunch or snack style dish with allot of potential combinations to it. I will delve more into these combos as the weeks roll on. Hope you enjoy and please share with your Friends.

Many Thanks

 

Robert

 

 

 

 

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Muscle Food Monday- Mixed Fruit and Nuts Jar

Hi

Firstly sorry for the lack of blogging august has been manic with work events and my birthday. i not really made this blog a priority and i have been sketchy at best with my content. I have had a interesting summer and it is something i want to share so i hope to find time to come up with a blog to explain my lack of experimental cooking. To get me back into the swing of things i will start off with a nice easy simple one, this Dried Fruit and Nut recipe can be done in any way you like just pic from the list of ingredients below and you will be able to mix them up. what you will need is an air tight jar and a dark place to store them. this is the perfect high protein and fat and fibre snack to keep you from delving into the naughty draw.

 

Dried pineapple

▪Dried apricots

▪Dried blueberries

▪Thompson raisins

▪Dried figs

▪Pistachios

▪Cashews

▪Walnuts

▪Dates

▪Pecans

▪Brazil nuts

▪Hazelnuts

▪Dried cherries

▪Dried mango slices

▪Pumpkin seeds

▪Sesame seeds

▪Macadamia nuts

 

 

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Muscle food Monday- scrambled egg and steak

Hi All

This month I’m going to give a run down of some breakfast meals you may not consider or have forgot that are good for you. this week we are starting with Steak and eggs. This is possibly a meal that i would like to put in 2 times a week if i have allot of white meats planned during the week for dinner. Red meat will provide you with Iron and other essential B vitamins as well as essential Amino acids that the body cannot produce. The egg will back this up with essential fats and more protein. this meal is very filling and will set you right for the day ahead.

i am actually going to talk about how to best cook a steak and i might add that in at the end of the week i will see how i get on but for now lets cover the basics with the scrambled egg as that comes up a few times this series.

 

Ingredients

  • 3 eggs
  • salt 
  • pepper
  • oil

Method

  • Heat he pan and place a oil, butter in there for a layer of Greece which will prevent burning and sticking
  • crack the eggs into a bowl and whisk
  • add salt and pepper
  • pour in to the pan and leave for 10 seconds and wait for the egg to form
  • stir gently and often to create your scrambled egg.

Give this a go in the mornings and see your energy levels rise and stay high throughout the day.

hope you enjoy

Robert

 

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Muscle food Monday- Vegetable and Halloumi Skewers

Hi

for the last and final blog on my BBQ series i will be doing a vegetarian choice this Skewer was actually a last min swap from my original plan and to be honest i think its a better option. What i found was these held there shape surprisingly well. This will work really well for those non meat eaters and it will act as a wicked side dish for the meat lovers around the table.

Ingredients

  • 200g Halloumi
  • 2 red peppers
  • 2 courgettes
  • chillies
  • Fresh Mint
  • 1 lemon
  • 2 table spoon of Olive Oil
  • sea salt and black pepper
  • Cherry Tomatos

 

Method

  • Place Skewers in a tray of cold water to soak
  • dice the cheese in to 2cm chunks, slice the peppers into the came 2cm chunks
  • place into a bowl with the cherry tomatoes
  • Speed peel the the courgette into strips
  • finely chop and de seed the chillies and add them with the Mints into the bowl
  • finely grate zest of lemon
  • add olive oil and mix the bowl well
  • skewer the halloumi, tomatoes, chillies, peppers alternating, Divided by the courgette slices
  • place on the hot side of the BBQ for 5-6 min each side.

 

I truely enjoyed these i hope you do to

Next week I’m going to start looking at breakfast. I’m going to cover my favourite food to have in the morning hours. So the next 4-5 weeks i will be covering that. I have a few cool blog post coming up i hope you will read them

 

Many thanks

Robert
 

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Top 5 Tuesday- 5 Moves to a Stronger, More Functional Core

Hi everyone

Firstly i like to apologise for the lack of blog yesterday i updated my Mac and didn’t see how big it would take and see how much time it would waste. Today i thought i go back to doing some Work out specific Top 5 this was inspired by my training partner today. Danni wanted a work out that based around allot of core work out elements and i wanted to limber up so nothing major heavy as i have played 4 days of golf and I’m feeling a little stiff. So i thought about movements that will work the core while focusing on major muscle groups. and here was my top 5

Number 5- Pull ups

holding your self still and preventing your self from wilding swinging takes allot of effort from the core to stabilise while the back does all the puling. look to get to 3 sets of 10 using a band.

 

 

Number 4- Squats

My most favoured move but sadly not enough muscle groups in comparison to the others to be higher in the list. Working the quads and hamstrings and Glutes for the major movers and then having a bar across the back or eve at the front will engage the core to keep the body in a upright position. again go for 3 sets of 10

 

Number 3- Cable Pres

Sit on a bench with no back support and try and do a cable press this move really forces you to engage your core while your doing your press. you can mix this up and put more pressure on the chest by doing flys. 3 sets 10-12 reps will work wonders and add something new to your work out

Number 2- Frontal Raise Plank 

Press up position holding a cable in one hand, shift your weight and keep your arm straight and raise the arm in front. this is a real burner of the shoulders they are either woking while moving or working when trying to have to hold your position. Make sure you do 3 sets 10 reps for both arms

Number 1- Single leg Lunge with opposite arm press

Legs, shoulder, core, brain what more could you want in a move! Got to give Danni credit here for her suggestion. I did have something else in mid but this was allot of fun. you will have to remember to do both sides per set and again 3 sets of 10 here is good enough to start off with.

thats this weeks top 5 maybe next week i will do something else like this i will ask one of the team if they want to help

Robert
 

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Muscle Food Mondays- Burgers

Hi everyone

Today i wanted to go through some things about burgers because this is a BBQ series and they are a key part to the traditional BBQ. so this post will be everything you need to know about burgers. To keep burgers on the Healthy side i would suggest you drop the bun and just have the patties. filling up with side salads or grilled vegetables will be better.

Types of burger

  • Beef
  • Crocodile
  • Wagu Steak
  • Reindeer
  • Chicken
  • Llama
  • Kangaroo
  • Ostrich
  • Horse
  • Buffalo

Cooking Burgers

 

  • Preheat grill to a high temperature.
  • Quickly place all the patties on the hot grill and close the lid.
  • Wait about 2 to 3 minutes.
  • With a metal spatula test to see if the burger easily lifts from the grate. If not continue grilling, until it does.
  • Flip all the patties provided they lift easily.
  • Close lid and continue grilling for another 2 to 3 minutes.
  • Once again check the patties to make sure they have released from the grate and flip one more time.
  • Continue grilling until juices from the burgers run clear and the patties have a solid feel.
  • Remove from grill and check to make sure they are cooked through by using a fork to pierce through the center.
  • If burgers are too pink in the middle return to grill for another minute or so. Otherwise serve as desired.

next week we do vegetable Skewers

 

Robert

 

 

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Muscle Food Mondays- Pulled Pork for BBQ

IMG_0417Hi

So this week we will be looking at Pulled Pork as part of the BBQ series sadly Muscle food don’t seek these joints but they taste great so I’m making it part of the blog. This meat can be eaten on its own or can be added to things link Burgers and Hot dogs. However Pork can be quite a fatty meat so having too much may not be good for your overall diet when you look at macros and calories by the numbers.

Today we are going to cover the very simple way of cooking one of these, so I’m going to tell you now this was marinated in a plane BBQ sauce and left for a day in the fridge. I will mess around with marinades and combinations of how to use these in meals another time on the blog.

Method

1 Small sized pork cooking method.IMG_0418

2 Heat fan oven to 220 degrees to warm up.

3 place pre marinated pork on lowest tray in the oven cover with foil.

4 bring heat down t0 180-200 degrees.

5 cook for 60min

IMG_04196 at 50 min remove the foil and let the top cook over

7 shred

 

This makes a bread addition to BBQ and can be the meat that bulks out other foods. so i hope this week brings good weather so you can start using some of these dishes for BBQ dinners

 

IMG_0420many thanks

 

Robert

 

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Muscle Food Mondays- BBQ Tuna Steaks

imageHi

So i had a manic weekend with a massive mud run over the Nuclear races in Ongar it was super fun and i will probably make a blog on it over the week at some point. But i wanted to post something for my BBQ series and was raiding the fridge as i hadn’t really accounted for how busy i would be over the past 2 day. now my BBQ has a pan frying option on the side so i am going to quickly show you a way to do a tuna steak for those who enjoy foods other than your traditional meats. With the weather in mind its not exactly BBQ time of writing so i will do this inside but the method is the same. lastly when i was considering how to flavour this the rest of the BBQ range has made me consider that this dish does not need to pack a whole bunch of flavour as there is allot of strong flavours in the pallet already so i have kept it simple

 

Ingredents

  • 1 Tuna Steaks
  •  1 Lemons
  • Pinch of Salt
  • Pinch of Pepper

Method

  1. Pre heat pans to a medium to high heat
  2. Rub salt and pepper into the tuna steaks
  3. Glaze with a tiny bit of oil on all sides
  4. Cook fast no more than 90 seconds per side
  5. slice up a lemon and pour over the juice when done and serve

This works well with a salad to balance out some of that rest meat your going to consume in vast quantities it also give you a cooking option for this that are not red or white meat eaters. and it will make them still part of the BBQ experience.

Hopefully the weather this weekend is better than today and you can get the BBQ out

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Muscle Food Monday- Jamaican Jerk Turkey Skewers

Hi

My order from Muscle food has finally come in and this makes me happy and slightly sad as the buffalo that i wanted to use for this series got damaged in delivery and they recommended to throw it away and gave me a refund i don’t mind this so much but its a shame really. I did manage to get some amazing cuts of meat for cheep which makes my bank account happy. This week I’m looking a Turkey recipe and something from the west to give your BBQ a Caribbean feel to it. Turkey being a lean meat is a good choice here as some of the other meals on the menu will have a higher fat % so a leaner dish this week will help keep things from getting to out of hand.

 

IngredientsIMG_0413

  • 4 Turkey breasts (or whatever cuts of chicken you like)
  • 2 tsp minced or ground onion
  • 2 tsp dried thyme
  • 2 tsp ground black pepper
  • 2 tsp allspice
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ground chipotle (usually calls for dry habanero – use if you prefer)
  • 1 tbs raw honey
  • juice of 1 lime
  • juice of 1/2 fresh orange
  • 1/4 cup coconut aminos
  • 1/4 cup olive oil
  • 2 tbs apple cider vinegar
  • 1 large zip lock bag

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  1. In a small bowl whisk together all the ingredients above (except the Turkey)
  2. Place half of the marinade in the large zip lock bag
  3. Reserve the remaining for basting later
  4. Now place the Turkey in the bag, refrigerate, and let marinade 8-24 hours. (The longer you marinade it, the more flavorful it will be!)
  5. Store the extra marinade in a small covered bowl in the fridge
  6. After your Turkey has marinated, set your BBQ grill or indoor electric grill to medium heat
  7. Grill each Turkey side approximately 6-8 min (or until internal meat thermometer reads 160-degrees)
  8. Baste Turkey once or twice while grilling with the marinade you set aside
  9. Once the chicken is done, let it rest a little and serve with mango-pinaple salsa or whatever you would like!
  10. Hint: If you plan on making the salsa, grill the pineapple wedges along with the Turkey. It’s a nice touch and tastes so good!

i really enjoyed this and it gave a nice wide variety to my spice pallet and my future food options

 

Enjoy

Robert

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Muscle food Mondays- Home made BBQ sauce

Hi this week i didn’t get my order from muscle food so i could not cook what i wanted in time. but i hope you all had a lovely bank holiday. and this is what i whiped up for this week. BBQ sauce can be used as a marinade or as a dip for the table. this was super simple just a bit time consuming, i hope you

 

Ingredients:
– 16 oz tomato sauce
– 2 Tbsp. tomato paste
– 1 cup water
– 1/2 cup apple cider vinegar
– 5 Tbsp. raw honey
– 1/2 Tbsp. ground black pepper
– 1/2 Tbsp. onion powder
– 1/2 Tbsp. ground mustard
– 1 tsp. paprika
– 1 Tbsp. lemon juice
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Equipment:
– Can openener
– Medium saucepan
– Stirring spoon
– Measuring cups
– Measuring spoons

Directions:
1. Place all ingredients in a medium saucepan over medium-high heat and stir to combine. Taste and adjust seasonings to your liking. Bring just to a boil.
2. Reduce heat to low and allow to simmer for 1 hour or until thickened to your liking.

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