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Muscle Food Monday – Chocolate Protein Overnight Oats

Hi

 

its been a few weeks i kinda took a break then kinda got lazy. but I’m back and i want to introduce to you a concept i have recently discovered ( so I’m more than likely behind with this trend). so over night oats very similar concept to the salad jars i made early in the year. You pre make a load of a set recipe and store them in the fridge for up to 4 days in the air tight sealed jars this works out amazing cheep when you look at it from a financial stand point and these things taste amazing. Before we get to the recipe i ha e a few things to mention and a few confessions of changes i had to make.

I have half a litre jar size for these and had to add some stuff to pack this out to make 3 servings which the original recipe said it made my jars might be a bit small or it actually is suppose to serve 2 jars.

I had no chocolate coco powder so i used chocolate protein powder in mine. i think it was a fine choice it will certainly bulk up the protein levels. but maybe this tastes better with a dark coco powder.

I also bulked this out with greek yogurt just so it could serve 3 days. this is optional and i won’t add it to the recipe but if your looking for a thicker mix this works wonders.

The Recipe

  • 2 cups rolled oats
  • 2 tbs. cocoa powder
  • 1½ cups coconut milk (or other milk)
  • ½ tsp. vanilla extract
  • 2 tbs. finely diced dates or 1 tbs. date paste
  • 1 tbs. maple syrup (or to taste)
  • Chocolate chips and cherries for garnish (optional)

Method

  1. In a medium bowl, stir together the oats and cocoa powder. In a measuring cup, combine the coconut milk, vanilla extract, dates, and maple syrup. Pour the ingredients from the measuring cup over the oats, and stir to coat evenly. Taste the mixture to see if it needs more maple syrup, and adjust as needed.
  2. Transfer the mixture to an airtight container and refrigerate overnight.
  3. Serve warm, cold, or at room temperature. Garnish with fruit.
  4. These chocolate overnight oats will keep for several days in the refrigerator.

next week another recipe

 

Many Thanks

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- 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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Muscle Food Monday- Bacon Wrapped Chicken Skewers

Hi

Its the start of my BBQ series this is quite a fun one and i might have this run 6 or 7 weeks. now the key to a good BBQ is diversity. you want to give everyone the chance to enjoy something to eat. this will also show off how awesome you are as a chef and a hoast. There will be some themes that run in this series

1. Preparation the day before is key

2. Everything will be made from scratch or show you how to make an item you can buy from scratch.

3. These will be dishes you may not consider either in meats selection, flavours, sauces.

So we are starting off with chicken one of 2 Poultry meats I’m using in this series. for me i find chicken to be your foundation food there are very few people that won’t eat chicken if they eat meat.

Ingredients

    • 1 lb chicken breasts, cut into strips
    • 8 oz of uncooked bacon
    • 1/4 cup honey
    • 1/4 cup coconut aminos
    • 2 tbs of Sriracha Hot Chili Sauce
    • Salt and pepper to tasteIMG_0381
    • Green onions chopped for garnish
Yield
  • Makes about 9 skewers

Instructions

  1. Soak wooden skewers in water for about 20 minutes
  2. In a small bowl, whisk together honey, coconut aminos and Sriracha
  3. Remove 1/4 cup of the mixture and set aside for basting
  4. Season chicken with salt and pepper
  5. Place the chicken strips in the sauce mixture and marinade for 30-60 minutes in refrigerator
  6. Preheat your grill – set to medium or medium-low heat
  7. Thread the marinated chicken firmly on the skewers
  8. Wrap each skewer with one piece of uncooked bacon
  9. Grill 5 minutes or so per side. Avoid excessive heat; you want the chicken to cook through without burning the bacon wrap. Baste often while grilling with the sauce you set aside.
  10. Serve hot and enjoy

i hope you enjoy these and have a go before next weeks Muscle Food Monday

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Top 5 Tuesday – Supplements part 1

So another sunny day in Chigwell and I thought I sit in it and type up a blog. I I’m going to try and cover something like this every Tuesday and call it my top 5. I use to do this but tailed quite early on as my blogging time management was quite poor it quickly stopped. So I would like to bring it back and will starting with suppliments. I’m going to talk about what suppliments are essential if your going to take them.

Number 1- vitamin D

Living in the uk we get very little sun throughout the year and without that we don’t get much vitamin D as an overall. So taking a vitamin D tablet would be benifitial as vitamin D helps absorption rates of other essential minerals. It can improve your mood, improve your bone strenth and immunity system.

Number 2- glucosamine chondroitin

Looking after your joints are important and this suppliments is one of 2 that will help keep your joints supple and lubricated. glucosamine chondroitin are natural substances produced in the body. So you will just be adding to this as you train or age so the body can keep up with the demand needed in the day to day life.

Number 3- Omega 3,6,9

So this one is a massive monster of a suppliment. In the right balance fish oils can help with joint, heart , skin, digestive problems as well as blood pressure and cholesterol problems. This is the easyest to get in your diet but make sure you get all three omega types in a good balance amd not just the omega 3

Number 4- Coenzyme Q10

This is a normally produced in the body and is used for the daily functioning of cells and the energy systems. But as you age this production slows down and gaining additional supplementation from your diet becomes more and more important. This is commonly found in small amounts in red meats and fish and diarys.

Number 5- Iron

For women this is a important suppliment and even more so for those that don’t eat most meats to replace lost iron count from the monthy menstral cycle. Iron is responsible for aiding carrying oxygen round the body by the red blood cells. This will help energy levels overall a lack of this can cause anaemia.

Many thanks for reading this next week I will look at something else I have not decided yet. I want to get into some more blogging so if you have any topics you want me talk about please comment.

Robert

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