GymBug

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Archive for the tag “pepper”

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

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Foodie Challenge #2

Hi there!

Another Foodie Challenge post! Today’s post is inspired by a good friend’s incredible soup recipe with lentils, tomatoes, onions and lots of amazing seasoning!

Ingredients (makes about 10 bowls)

  • 500g puy lentils (best leave these to soak for an hour prior to making the recipe)
  • 800g tinned tomatoes
  • 1 onion, finely chopped
  • 2 carrots, peeled and chopped
  • 1 red pepper, chopped
  • 1 sweet potato, peeled and chopped
  • 4 sticks of celery, chopped
  • 4 cloves of garlic, crushed
  • 1 inch piece of ginger finely chopped
  • 2 tablespoons mixed Italian herbs
  • 2 teaspoons Chili powder
  • 1 tablespoon cumin
  • 4 bay leaves
  • 1 stock cube
  • Black pepper
  • Salt to taste
  • Olive oil

Method

  1. Fill a pot halfway with water and start to boil.
  2. Add all the vegetables, lentils, garlic, ginger and sweet potato into the water.
  3. Bring to boil and then reduce to simmer for approximately 30 minutes (until the lentils are soft)
  4. Add the tomatoes and herbs.
  5. Stir it all together well and allow to simmer for a further 10 minutes.
  6. Taste the soup and season as required.
  7. My friend added some leeks at this stage and cooked for a further 5 minutes, this is optional.
  8. You can puree the soup or leave it nice and chunky.

This is truly a delicious and addictive soup but it’s nice a healthy! You can add more vegetables too such as courgette (zucchini), potatoes and aubergine (eggplant) too to add more vegetables. You would add these with the carrots! Another nice thing to do is to slice an entire aubergine lengthways, add a light drizzle of olive oil and some black pepper then griddle them as delicious dipping devices instead of bread! (We didn’t make these). And that’s it! A very easy soup that got protein in it and lots of healthy vegetables!

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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

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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