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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 – 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- Healthy Full English

Hi All

keeping running with the Healthy Breakfast theme of the next few weeks. i decided to do my version of a full English which is a beloved dish by most in the uk. now i found the ket to this is not so much what you cook its how its cooked that is key. But firstly i like to point out that i ran out of muscle foods chicken sausages which i more than likely would have used so i used conventional sausages. i really do enjoy this and its most commonly featured on my Sunday morning routine as my little treat before i go golf.

Ingredients

  • Egg x2
  • Sausages x2
  • Bacon x2 IMG_1765
  • Tomatos x2 for Big or 5-6 small
  • Salt
  • Pepper
  • Oil

Method

  • pre heat oven to 180 degrees C
  • place Sausages on Oven and let cook for 10 min and rotate them
  • prep your Eggs in a bowel and whisk together the salt and pepper and get in a pan ready to cook.
  • Dice up the tomatoes
  • Place Bacon in the oven with the sausages and leave for a further 10 min
  • cook the scrambled egg and dry fry the tomatoes when there is 5 min remaining on the oven timer.
  • (optional) Slice sausages down the middle and place under grill for 3-5 min
  • Serve with a nice cup of tea!!!

Other things to note

  • you can swap the bacon for turkey rashes.
  • you can have mushrooms dry fried( I’m not a fan of them).
  • you can add sweet potato hash browns (i didn’t make any)
  • you can cook in Coconut Oil (may taste odd)

hope you like this dish

 

Many thanks

Robert

 

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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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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 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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