Green bean & sprouting broccoli salad

I love this dish as it’s the base to so many options, you can sprinkle your favorite chesses over it and stir in cherry tomatoes or serve as it is with your favorite fish or meat, you can also stir quinoa or brown rice through it – it’s great and I use it a lot

Green bean & sprouting broccoli salad
Serves 4
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Ingredients
  1. 200g Green beans
  2. 200g Sprouting broccoli, normal is fine if you can get sprouting
  3. Tbsp Olive oil
  4. Tbsp Balsamic vinegar and more or less to taste
  5. Sprinkle Nigella seeds (optional)
  6. Tbsp Pumpkin seeds
  7. Salt and pepper to taste
Instructions
  1. Cut the veg into about 1 inch pieces
  2. Get a pan of water boiling add the green beans, once you get to a boil add the broccoli
  3. Boil for 2 - 3 minutes until the veg is just blanched and still has a good bite.
  4. Drain and set aside in a bowl of cold water
  5. Place the pumpkin seeds in a dry nonstick frying pan and move around over a medium heat until they start to toast, keep an eye on them and transfer to a bowl once ready as the heat of the pan can burn them and they will go bitter.
  6. Mix together the olive oil, balsamic vinegar, nigella seeds, pumpkin seeds and seasoning.
  7. Drain the veg and shake off the excess water
  8. Add all ingredients together and serve either as a side dish or add through cherry tomatoes and sprinkle with your favorite cheese about 15 - 20 grams per person - this is a nice lunch.
Notes
  1. If you like a citrus hit add a squeeze of lemon or lime, or if you like it hot add some dry chilli flakes or fresh chilli
Liv Life http://livlifecoaching.co.uk/

Deconstructed fruit & nut tray

A simple little treat to enjoy with friends.  Choose your favorite dark chocolate & dried fruit, you can also add a little crystalised ginger if you like it.

Deconstructed fruit & nut
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Ingredients
  1. Dark chocolate 70% or higher
  2. Dried fruit
  3. Natural whole nuts
Instructions
  1. Place on a nice serving board or plate and enjoy.
Liv Life http://livlifecoaching.co.uk/

Roast Veg

Here’s a lovely way to have Sunday lunch, now since we were entertaining one of our lovely friends we decided to have just the one glass of fizz – well it is Sunday after all ;-).  

Roast Veg
Serves 4
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Ingredients
  1. 1/2 Butternut Squash
  2. 1 - 2 Large Carrots
  3. 1/2 Swede
  4. 3 - Roasting Potatoes (skin on is best)
  5. 1/2 Cauliflower
  6. Tbsp. Olive oil
  7. Tsp Cumin
  8. Tsp Chili flakes
  9. Salt & pepper
  10. Drizzle honey
  11. Pumpkin seeds
Instructions
  1. Pre-heat over to 180 degrees
  2. In an oven proof dish add the Olive oil,
  3. Add all veg apart from cauliflower and coat in the oil, add cumin, chili & salt and pepper. Bake in middle of the over for 15 - 20 minutes.
  4. Add the cauliflower and drizzle with honey shake to coat all ingredients again and bake for a further 15 - 20 minutes or until all veg are cooked through.
  5. In a dry no stick frying pan roast the pumpkin seeds.
  6. Transfer roast veg into a serving dish and sprinkle with the pumpkin seeds and chives and serve.
  7. A versatile one pot dish that can be served with baked gammon, roast chicken or salmon. Alternatively sprinkle with feta cheese or grilled halloumi.
Notes
  1. A versatile one pot dish that can be served with baked gammon, roast chicken or salmon. Alternatively sprinkle with feta cheese or grilled halloumi.
Liv Life http://livlifecoaching.co.uk/

An average day in my diet

So I thought I’d do a little snap shot of what I eat on an average day, I’m pretty active and try to base my daily intake around 1600 – 2000 calories a day and 50 – 60 grams of fat depending on my training that day.  I pack in as much raw fruit and veg as I can and try a get through at least 2 – 3 litres of water a day too.  I keep my diet *gluten-free and follow Fodmap as best I can too – below are links to copy and paste to the sites I use for guidance on both.

*Fodmap is to help people with IBS which my wife suffers with and also helps with digestion 

http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ 

https://www.coeliac.org.uk/gluten-free-diet-and-lifestyle/gf-diet/

My typical day –

Breakfast is nearly always a smoothie, banana, blueberries 1/2 avocado, almond milk, a little honey and a few oats (oats can be a problem for celiac but I just have an intolerance to gluten so they’re fine for me) comes in around 350 Calories and 15 grams of GOOD FATS.

Lunch I often have a baked potato, usually with some feta cheese or cottage cheese and a nice salad on the side.  Comes in about  350 calories and 7 grams of fat.

Snacks 2 – 4 a day based around my exercise as I’m hungry when I’m more active – I choose a Nakd bar, sesame snap pack, one piece of dark chocolate, turkish delight or oat cake with a bit of jam on, if I’m feeling savoury I go for sweet chilli or flavoured rice crackers or salted almonds.  They vary but about 100 -150 calories each and between 2 – 7 grams of fat, nuts, chocolate, sesame snap and Nakd bars are higher in GOOD FATS.

Dinner I often go for a King Prawn/prawn stir fry always in coconut oil, lots of veggies, pak choi, water chestnuts, stir an egg in and a small portion of brown rice and usually use a dry spice mix for flavour or sweet chilli sauce if I’m in a lazy mood.  This is about 400 calories and 15 grams of GOOD FATS.

So daily 1550 ish calories and 50ish grams of fat – mostly from GOOD FATS.  

So if you eat well you can have a lovely varied diet that you can enjoy, I also often munch on raw carrots, cherry tomatoes and cucumber sticks to keep me going too.  Enjoy your food its delicious and so easy to be healthy, preparation is key, my advice every time would be plan, plan, plan.  To keep me on track I use this website www.nutracheck.co.uk to track my calories and find it really useful it offers a 7 day free trial – so give it a go and get in the habit before Christmas takes its toll and you end up fed up and grumpy in January.