GymBug

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Archive for the tag “method”

Foodie Challenge #8

Hi there!

I have a sort of dinner club with 2 friends here and we each take turns cooking the main every Wednesday. It was my turn this time round and I opted to make my own variation of sweet potato and white bean burgers! I wanted to try something healthy, fast and cheap.

Ingredients ( 2 large patties);

  • 2 large sweet potatoes
  • 250g white beans
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 2 teaspoons smoked paprika
  • Ground black pepper
  • 1 large egg (optional)
  • Olive oil

Method;

  1. Peel and cube the sweet potato and boil them until soft enough to mash.
  2. Dry the sweet potatoes and allow them to cool.
  3. Once cooled, mash the white beans and seasoning in together.
  4. Optional; add the egg. I didn’t use one, because I found they bound very well together without it, however, they didn’t crisp up excellently.
  5. Create either 2 large patties or more mini patties.
  6. Heat olive oil in a frying pan.
  7. Cook the patties until they are a nice, crisp, brown colour.
  8. Serve with side salad, vegetables, whatever you fancy!

I apologise for the photo, my phone died before I could get a finished product photo, but here’s a mini patty cooking!

Sweet Potato and White Bean Burger

You can also bulk them out a bit with breadcrumbs or have a burger bun with them!

Gym Bug

Foodie Challenge #6

Hi there!

Another Foodie Challenge post! This time it’s a side dish I prepared last night to go along with some grilled chicken breast and sweet potato. I had plenty leftover and enjoyed the rest for lunch today. This recipe is based off of what I fancied at the time!

Ingredients (for one);

  • 1/2 apple, cubed.
  • 1 beetroot, cubed.
  • 1/2 cup chopped walnuts.
  • 1/4 red onion, finely chopped (you can have more, but I’m not a huge fan of red onion).
  • 1/2 orange, peeled and roughly chopped.
  • 1 cup red cabbage, shredded.
  • 2 tablespoon balsamic vinegar.
  • 4 tablespoons olive oil.
  • Salt.
  • Pepper.
  • 1 garlic glove.

Method;

  1. In bowl/jar/bottle mix the salt, pepper, garlic (which has been squashed but not chopped), olive oil and balsmic together. Set to one side.
  2. Mix all the other ingredients into a bowl.
  3. Pour over the dressing (as much or as little as you want).
  4. Done. Easier than mixing up a protein shake.

I’ve included this one in my foodie challenge series because it’s a recipe I’d never tried before using an ingredient I’d never used before; red cabbage. It’s super simple, cheap and healthy! It’s also really colourful!

Apple, Beetroot, Walnut Salad

Gym Bug

Foodie Challenge #5

Hi there!

Something a little different for this Foodie Challenge. I did not follow any recipes but instead just gave it a go with what I had! It was fun to try and see what I could do and it (fortunately) tasted really good. This is my very own Sriracha Salmon! I will explain the recipe with the vegetables I used, but feel free to change them to suit your preferences and tastes.

Ingredients

  • 1 salmon fillet (choose your preferred size), skin on preferably, boned.
  • 1/2 large, white onion, finely chopped.
  • 1 medium carrot, chopped.
  • 1/2 red bell pepper, chopped.
  • 1/2 cup squash, cubed.
  • 1 cup of spinach.
  • 1/2 cup brocoli.
  • 1 tomato, chopped.
  • Pinch of smoked paprika (optional, I really like the smokey flavour).
  • 2 tables of Sriracha sauce (I used the on with the Rooster on the bottle).
  • Black pepper.
  • Olive oil.

Method

  1. Put the squash in a pot with water and boil (until soft, check regularly throughout cooking).
  2. Heat a little olive oil in a pan and add the onion, paprika (if using) and black pepper.
  3. Add all the sriracha sauce and stir well.
  4. Cover with a lid and leave the onions to soften, stirring occassionally.
    Note; I add a dash of vinegar here to keep it from burning to the bottom, this is optional.
  5. Make a space in the middle of the pan and add the salmon, skin side down (if there’s skin on the fillet).
  6. Allow the salmon to cook for about 2 minutes (or until it’s gone pale pink about half way up the fillet).
  7. Flip the salmon and cook for a further 2-3 minutes.
  8. Turn the heat off and add the remaining vegetables, cover and leave for 2 minutes.
    Note; I enjoy my vegeables being crunchy and only warmed through, add them in step 3 or 4 for cooked vegetables.

    Note; Serve with natural yoghurt or non-fat greek yoghurt if you enjoy spice but it proves too much.
    Note; A great carbohydrate for this would be sweet potato, add 1 small sweet potato (chopped) with the squash.

I really enjoyed this, I’m a huge fan of salmon and was so glad I didn’t ruin it with my experiments!

Sriracha Salmon

Gym Bug

Foodie Challenge #3

Hi there!

Another Foodie Challenge post today. This was last nights dinner and was based on Runner’s World Complete Guide to Nutrition recipe for Prawns and White beans. I edited the recipe slightly to add more vegetables to it.

Ingredients (for one);

  • 200g tinned tomatoes
  • 100g white beans
  • 1 clove garlic, crushed
  • 1/2 large red bell pepper, seeded and chopped
  • 1 cup of spinach
  • 1/2 large white onion, chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon sweet paprika
  • Crushed black pepper
  • 10 prawns, cooked (you can add more or less also mine just needed their shells removed)
  • Olive oil
  • 1/2 cup brocoli, chopped
  • 1/2 teaspoon dried chili flakes

Method;

  1. Heat the olive oil in a frying pan and add the onions and garlic.
  2. Place a lid on the pan and soften the onions.
  3. Add the tomatoes, paprika (both kinds), chili, black pepper and peppers, stir everything together.
  4. Place a lid on the pan and allow the mix to simmer for 5 minutes, stirring occasionally.
  5. Add the spinach and the beans and stir together well.
  6. Add the prawns and allow to simmer for 3-4 minutes to make sure the prawns are hot.
    (Taste the sauce and add any additional seasoning if desired)
  7. Sprinkle the brocoli over the top, remove from heat and allow the dish to sit for 1 minute.
    (Here you can boil the brocoli if you prefer it soft, but I enjoy brocoli raw and crunchy)

That’s it! Nice and healthy and very easy. It’s also relatively cheap (the prawns may not be) but you can replace the prawns with chicken! Just add the chicken with the onions in step 1 and ensure it’s cooked through before serving!

Prawns and Beans

I love prawns and the extra kick from the chili gave a nice heat to it!

Gym Bug

Foodie Challenge #1

Hi there!

So I decided to try a new recipe as part of my Foodie Challenge. I made an attempt at Runner’s World Endurance Boosting Pisto from their amazing book The Complete Guide To Nutrition. It’s filled with advice, research, knowledge and delicious looking recipes that are healthy and help you perform at your best! They have a whole array of books available to look at here. Now for the recipe.

This serves 2 people and takes approximately 30 minutes start to finish.

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 red pepper, deseeded, diced
  • 2 garlic gloves, finely chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon crushed dried chillies
  • 300g aubergine, cut into 2cm pieces
  • 200g courgette, cut into 2cm pieces
  • 400g skinned, chopped tomatoes (fresh or tinned)
  • 2 large free-range eggs
  • Pinch of hot pimenton (paprika)
  • Sea salt and frehly ground black pepper

Method

  1. Heat the oil in a large frying pan over a medium heat and add the onions and peppers and cover.
  2. Cook them gently for 7 minutes or until golden.
  3. Stir in the garlic, cumin and chillies and cook for 1 minute.
  4. Stir in the aubergine and cover and cook for 4 minutes.
  5. Stir in the courgette, season and cook for 4 mins.
  6. Stir in the tomatoes, 150ml water and seasoning, simmer for 7 minutes (you want the veg to be tender and the sauce thick).
  7. Break the eggs on top and sprinkle with pimenton (paprika), cover with a tight fitting lid and simmer gently until the eggs are cooked.

Here is what I ended up with! Not quite like the recipe photo, but it tasted really good despite appearances!

la foto (1)

I had some variations, mainly portions, this does serve two but this was my dinner so I used 2 medium eggs instead and was unable to weight the vegetables so I just went for what I fancied. This is delicious and I really enjoyed it!

So there’s Foodie Challenge #1 complete! Stay tuned to see what I attempt next!

Gym Bug

2-Ingredient Pancakes

Hi there!

Last night was pancake night! A friend and I had decided to make some pancakes to give ourselves a break from studying. However, we used a recipe neither of us had tried before. I was slightly sceptical, there is literally 2 ingredients in these pancakes but they were actually really, really good.

Ingredients; (for one person, about 3-5 pancakes)

1 large, ripe banana
2 eggs
Cinnamon (optional, we actually forgot)

Method;

  • Mash the eggs, bananas and cinnamon (if using) all together to form a smooth batter.
    You could use a blender here if you have one.
  • Heat a little oil in a pan (on a medium heat).
  • Fry the pancakes until browned on each side, about 2 tablespoons per pancake works well.
  • Serve with your favourite toppings!

We had jam or honey or a bit of dark chocolate on ours, but try with yoghurt, fruit, dark chocolate drops, maple syrup, whatever you love on pancakes! They are sweet because of the banana, so watch out for that!

A couple of cooking notes;

  • The ‘batter’ will be quite thin if you leave your bananas slightly chunkier (like we did), it still works really well, plus you get delicious hits of warm banana through the pancake.
  • They are paler than normal pancakes, to ensure the egg is cooked leave about 2-3 on each side.
  • If you’ve left banana chunks in there; you will find wetter parts through the pancake as you are eating it, the pancake is cooked (if you’ve left it long enough) it’s just the banana making it a bit more moist.
  • Next time I think I’ll add some raisins or dark chocolate drops to add to these a bit.
  • If you’re looking to bulk them up a bit add some peanut butter in there or any nut butter (or you could use these as toppings).
  • Chocolate craving? Cocao powder in there.
  • These average out at about 25 calories per pancake (untopped), that’s about a 20 calorie saving per pancake compared to generic pancakes!

These were such a great mix up to my usual boring dinners! Love them! There are some photos below (on my iPhone, apologies about the quality) of them cooking and one finished pancake!

Pancake Cooking

Pancake cooking

One completed pancake

One completed pancake

The set-up

The set-up

It’s a Monday! Did you get your Monday off to a great start with a workout!? I did not, the gym is closed so I went yesterday instead! But if you can go on a Monday I recommend it! It sets you up for the week!
Here’s to a great week.

Gym Bug

Dinner; Panga Stir Fry

Hi there!

Thought I’d share another recipe with you. Last night I had curried panga with vegetables.
Panga is a relatively cheap white fish that’s pretty bland on its own, hence the curried element to it. The photo below is what I had tonight, it doesn’t look amazing. This is because I chunk the panga once it’s cooked to make extra sure it’s cooked. I’m paranoid about eating undercooked poultry, fish, pork etc, so I tend to break it up to make sure it’s all cooked through. Also, it releases more juices and helps flavour the vegetables.

So here we go, the recipe for one person

Ingredients;
1 x panga fillet
1 x medium carrot
1/2 cup brocolli
1/2 cup onion
1/2 cup aubergine
1/2 cup courgette
1/2 cup pepper (red, yellow or green)
Handful of spinach
Garlic clove
Curry seasoning (optional)
Black pepper
Olive oil

Method;
1) Rub some curry seasoning onto the panga filet (if you can do this the night before and leave it in the fridge overnight, even better)
2) Chop the onion and garlic (to whatever size you like, I like mine finely sliced)
3) Heat up a little olive oil in a wok/pan
4) Add the onions and garlic and soften them
5) Whilst softening the onions, cube the carrots, brocolli, pepper, aubergine and courgette
6) Once the onions are softened, throw in the vegetables and stir often to prevent anything burning, do this for about 3 minutes
7) Make a space in the middle of the vegetables and add the panga filet
8) Keep the vegetables moving as much as possible, after about 2-3 minutes flip the panga
9) Allow the filet to cook another 2-3 minutes (I, at this point, start breaking the fish up and mixing it with the vegetables, cooks it thoroughly and mixes flavours)
10) Add the spinach and turn off the heat, stir continuosly to wilt the spinach
11) Serve

There should be some nice juices from the panga, flavoured with the garlic, vegetables and curry powder. It’s delicious.

If the curry rub isn’t your thing here are some alternatives I’ve tried;

  • Spicy paprika, oregano, black pepper rub
  • Spicy paprika, black pepper rub
  • Oregano, black pepper rub
  • Black pepper, lemon juice (put this into the wok at the end for a minute or so)

You could other seasonings as well, but it needs something to help give the fish a bit of flavour!

It’s super simple, quick, cheap and healthy.

Panga Stir Fry

This has the paprika, oregano, black pepper rub

Panga Stir Fry

Tonight’s dinner with the curry rub and black pepper

Panga Stir Fry

Here is the paprika, oregano, black pepper version cooking in the wok

Enjoy and let me know what you think!

Gym Bug

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