PFP Chicken curry

Curry Paste                                                        

• 3 cloves of garlic - chopped finely
• 1 stalk of lemon grass - chopped finely
• 1 thumb sized piece of ginger peeled and grated
• 1 green chilli (deseeded and chopped finely) – use more or less chilli depending on your preference
• 2 teaspoons of cumin
• Juice of 1 lime
• 2 tablespoons of peanut butter (can add more or less, depending on your preference)
• 1 tablespoon of soy sauce
• ½ table spoon of fish sauce
• 1 and ½ tablespoon of chopped coriander

Put all of the above ingredients in a blender and blend until you achieve a paste like consistency

In addition, you will need diced chicken, veg of choice, coconut milk.

Method

• Cook your chicken fillets separately (we normally use 4/5 fillets)

• Add your choice of veg to the cooked chicken (e.g. peppers, onion, mange tout, baby corn, green beans or anything else you like)

• Add your paste to the cooked chicken and veg

• Add 1 can of coconut milk to the chicken, veg and paste

• Stir in the paste to the coconut milk

• Ensure that it is blended thoroughly

• Garnish with chopped spring onion and chopped coriander leaves and serve.

PFP fruity chicken salad

Super easy dinner idea - literally just involves assembling the ingredients together. Plus did I mention it tastes great AND it's healthy! Win, win!

Ingredients:

1. Shredded cooked chicken
2. Spinach
3. Blueberries
4. Apple -  chopped
5. Almonds - chopped
6. Avocado
7. Beetroot

Place all ingredients in a bowl and  toss together. For a dressing you could use the pesto dressing in the blog - find it here. Or roast some garlic and lemon together and add to Greek yogurt for a different taste. For a video demo of this recipe, have a look here.

Creamy pesto dressing /dip

If you're a fan of creamy dressings and dips then you will want to try out this recipe. It has 2 ingredients and is healthy and macro friendly. I guarantee you'll never want to go back to the over-processed, calorific alternatives.

Okay so first you will need 170g tub of Fage greek yogurt and 30g of pesto.

Mix them together and season with salt, black pepper and a drop of fresh lemon juice.

Done! Macros for 170g tub of yogurt and 30g pesto are: P 19.1   C 8.6   F 14.5   233cals

I used it as a salad dressing but it could just as easily be used on bun-less burgers, baked potatoes or as a dip. Lemon juice thins it out - so put in more or less depending on your preference. Perfect for this BBQ weather we are having at the moment.

Don't forget the MACRO talk in PFP gym Portlaoise - FREE, 28th June in Pearson Fitness and Performance gym Portlaoise from 8:30pm - 9:30pm!

Avocado toast - how do you like yours?

Sunday mornings are made for easy, relaxed breakfasts / brunch!

So, I though I'd quickly share a few of my favourite ways to have avocado 'toast'.

For the 'toast', I go between a few different options (depending on macros, goals etc.)

1. Pat the Baker Slimbos - brown mixed seed
2. Rice cakes
3. Ryvita
4. Wrap

Now for the good stuff! The sky is the limit with options - here's 5 of the best!

• Get 1 ripe avocado and mash it with a little sea salt and black pepper. Top with a squeeze of lemon juice. Simples.
• Melt cheese of choice on the 'toast', add some mashed avocado, top with a slice of bacon.
• Mash avocado on to toast, top with goats cheese and some crushed nuts (almonds, pecans, pine nuts etc. )
• Mash avocado, add chopped tomatoes, fresh basil, sea salt and black pepper.
• Melt cheese on toast, add mashed avocado and a soft poached egg. Season with salt and pepper.

Chocolate protein pancakes

Pancakes..is there any better way to start the day?!

These chocolate protein pancakes are a firm favourite of mine and they really set you up for the day because they are so filling.

• Ingredients:
• 1 banana
• 2 eggs
• 1 scoop choc protein
• 15g of gluten free oats
• cinnamon to taste
• 150g Glenisk natural yogurt
• 25g blueberries

- combine eggs, mashed banana, protein (I use myprotein), oats and cinnamon
- blend in a blender until smooth
-place on hot pan
-alternate the pan between hob and hot grill ( to cook top and bottom)
- top with the yogurt and blueberries

• Macros:
• C 36
• P 50.5
• F 15
• Calories - 493

Pizza - Fizza

Who isn't partial to a slice (or ten!) of pizza?!

Another quick and easy dinner idea - plus you can make your toppings fit your macros for the day so it's very versatile.

• Ingredients:
• 1 wholemeal wrap
• tomato purée (3 tsp.)
• fresh basil (1/4 cup)
• red onion (1/4 cup)
• cooked ham (1/4 cup)
• rocket (1/4 cup)
• white cheddar cheese (40g)

Cook the wholemeal wrap in the oven for 3-4 minutes - until it has slightly hardened and then remove from oven.

Add tomato puree to the base and spread it out evenly. Add the toppings - red onion, ham, basil, cheese and rocket. Place the 'pizza' back in the oven for 3-4 minutes or until the cheese has melted.

• Macros:
• P 22
• C 50.6
• F 18.5
• Calories - approx. 600

Beltsander Brownie

This tastes exactly like you would expect a brownie to taste - expect that it has unreal macros!

It literally takes 2 mins and has 3 ingredients -

• 1 scoop chocolate protein
• 1/3 cup almond milk (or as much to make a batter consistency)
• tbsp baking powder

 Mix it together and microwave for about 90 seconds and you've got yourself a brownie.

• Macros:
• P19.5   
• C4.5
• F2.8  
• (calories approx. 120)

We added Glenisk strained Greek Yoghurt and some raspberries to ours.