MND Fitness

Category Archives: Recipes

Lasagna ( with courgette)

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Ingredients

  • 2lbs of local grass fed, free range beef (or other meat)
  • tin of chopped tomatoes
  • 1/3 tube of tomato puree
  • red pepper
  • 2 big hand fulls of mushrooms
  • A large onion
  • A bulb of garlic
  • 2 teaspoons of paprika
  • teaspoon of coriander
  • teaspoon of mixed herbs
  • salt and pepper
  • 300ML of Sour cream
  • 4 large courgettes
  • A sprinkling of grated extra strong cheese

Instructions

  • Heat up a large pain with a knob of butter and add the mince. Break it up and keep turning until it’s brown.
  • Drain the mince and leave in a bowl. Return the pain to the heat and add the finely chopped onion, pepper, mushrooms and garlic.
  • After a few minutes add the paprika, coriander, mixed herbs, salt and pepper. Stir few a minute, then add the tin of tomatoes and tomato puree.
  • Give it a couple of minutes and finally add the cooked mince back into the pain.
  • Slice the courgette in long lengths and place until the grill for a few minutes each side, this will help them retain their structure.
  • Now prepare as a normal lasagna in an large oven proof dish. Add half layer of mince, cover with half the courgettes, spread sour cream of the courgettes, add the remaining mince, courgette, then sour cream,
  • Sprinkle with the cheese and maybe a few more herbs and cook for a further 25 minutes at 160.

Nice with a leafy salad or some homemade sweet potato wedges if your hungry.

Job Done.

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A light lunch

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Awesome salad which was made for our guests at the Lutterworth Health Seminar.

 

Eggs, avocados, tomatoes, green peppers, red peppers, red chilies, cucumber, spring onions and radishes, on top of a bed of spinach. Covered with extra virgin olive oil and a variety of seeds.

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Meat balls

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Meat Balls with Cauliflower Mash and Steamed Broccoli

Meat Balls

  • 2lb of lean organic mince
  • Half a large onion, cut finely
  • Half a red pepper cut finely
  • 3 cloves of garlic crushed
  • Salt, pepper and paprika to taste
  • 3 eggs

Massage it all together and roll into 3 inch balls. Cook for approx 40 mins at 190.

Sauce

Fry:-

  • Half a large onion
  • Half a red pepper
  • Half a dozen chopped up good size mushrooms
  • A finely chopped leak

Then add:-

  • 2 tin’s of chopped tomato’s
  • a couple of large spoons of soured cream (if required)
  • 1/3 of a tube of tomato puree
  • 2 teaspoons of paprika
  • 1 teaspoon of coriander
  • 1 teaspoon of cumin
  • 1/2 teaspoon of Himalayan salt
  • 1/2 teaspoon of pepper
  • couple of pinches of cayenne pepper

simmer for 5 minutes

Vegges 

Simply steam a chopped up butternut squash and a large cauliflower. Add some butter or a spoonful of soured cream and mash. Beautiful. :-)

And steam some broccoli or whatever you fancy.

I’m hungry again now. :-/

enjoy :-)

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Nut Porridge

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Nut porridge.
Half cup of almonds
Half cup of pecans
Half a banana
Quarter teaspoon of cinnamon
Quarter of a cup of almond milk.
Blend until smooth (or crunchy if that’s how you like it)
Warm on the hob.
Add fresh berries if desired.

It’s very sweet, but nice to have after some exercise!

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Egg, Banana and Raspberry Muffins

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Here’s a quick easy snack you can take to work, and I think they taste amazing.

Eggs and banana’s to a ratio of 3-1 (3 eggs to 1 banana, 6 eggs to 2 banana’s etc)

Blend and pour into cupcake holders. Drop in a couple of raspberries.

Cook for around 20 minutes at 190 degrees.

Job done. Perfect for lunches or snacks for school or work.

:-) :-) :-)

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Fruit and Nut Balls

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Simple Little treats

Ingredients

100 grams (ish) of pitted dates

100 grams (ish) of pitted prunes

100 grams of almonds

100 grams of cashews

50 grams of grated coconut

100 grams of 75-85% organic dark chocolate

Simple guide to perfect balls

Boil the prunes and dates for 10 minutes.

Blend the almonds and cashews.

Mix the coconut in with the nuts.

Drain the dates and prunes, let cool for 5-10 minutes and blend.

Add the fruit to the nuts and massage with your hands.

Roll into 1 inch balls with your hands and dunk them head first into the melted chocolate.

Place on a plate or dish and stick the in the fridge.

Job done. Simple.

P.S. only have a couple a day, otherwise you could be spending more time than you wish sitting on the big white basin. :-) :-)

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Nut Flapjack

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I made this over the weekend as a quick healthy snack. Very high in energy, perfect to take with me on some longer runs.

Ingredients

200g of walnuts

200g of almonds

200g of cashews

100g of dates

100g of mixed dried fruit

4 eggs

100g ish of 75-85% organic dark chocolate

The path to indulgence

Boil the dates for 10 mins,

Blend the walnuts, almonds and cashews and mix together

Add the mixed dried fruit and after letting the dates cool a bit and blending them too, add to the mixture.

Crack the 4 eggs into the bowl with the rest and massage it all together with your hands

Spread it evenly out in a 12inch flan dish and spread the melted chocolate over the top thinly

Cook for 30-40 mins on a low-medium heat, let it cool and place in the fridge.

ENJOY :-)

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Banana Pancakes

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Breakfast idea

Banana Pancakes with a dollop of natural yogurt and some hot berries.

Eggs 3

Banana 1 ( always at a ratio of 3 eggs to 1 banana. 6 eggs – 2 bananas)

Couple of table spoons of natural yogurt (not MND, But its nice for a Sunday morning Breaky)

A  hand full of frozen berries

 

Blend the eggs and the banana together

Slowly heat the berries

A dab of butter in a small frying pan

Poor in a enough of the mixture to just cover the base of the pan (or around 5-6 inch circle in a big pan)

After a minute or so check underneath to see if its starting to brown and flip it over.

Repeat. Job done

Add a couple of spoons of yogurt and some of the hot berries.

 

You could also add a bit of honey to the mixture or some dried fruit (raisins/sultanas)

 

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