lean intensive fitness training - recipes · pdf fileremove the stem and seeds from the red...

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Lean Intensive Fitness Training - Recipes

Contents

! Page 2 – Beetroot Burgers

! Page 4 – Wrap Samosa

! Page 6 – Sweet Potato Quinoa Veg Burger

! Page 8 – Superfood Salad

! 0 – Spicy Bean Burger

! Page 12 – Quick, Vegan and Gluten Free Black Beans and

Polenta

! Page 14 – Instant Dhokra

! Page 16 – Falafels with a Twist

! Page 18 – Baked Sweet Potato with Chickpeas

! Page 20 – Two by Two, High Protein Vegetable Hotpot


Beetroot Burgers

INGREDIENTS

• 175g raw beetroot, grated

• 75g carrot, grated

• 60g oatmeal (porridge oats and jumbo oats all work equally

as well)

• 1 tablespoon plain flour

• Red onion, finely chopped

• 1 garlic clove, crushed

• Salt & pepper

• Oil (for brushing)

• Handful of chopped dill and parsley

• 1 pack tofu, mashed (or low-fat feta)


• 1 tablespoon horseradish sauce (optional)

INSTRUCTIONS

1. Mix everything together until well combined. Leave to firm

up in fridge for at least 15 minutes.

2. Pre-heat oven to 180C/160C fan/ gas 4

3. Form mixture into burgers, place on baking tray lined with

baking parchment. Brush with oil before cooking for 20

minutes until firm and nicely browned.

4. Good served with tahini sauce (tahini, yogurt, lemon juice)

or a spicy pickle.


Wrap Samosa

INGREDIENTS

• 1 medium potato

• 1 large onion

• 2.5 cups frozen mix vegetables

• 1 tablespoon olive oil

• 1 teaspoon crushed garlic

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon garam masala

• 2 large wraps

• 1/2 lemon

• Salt and pepper to taste


INSTRUCTIONS

1. Finely chop potato into small cubes and microwave for 2

minutes until soft

2. Place mix veg into a microwaveable dish and heat for 2

minutes or until cooked

3. Fry the onions in olive oil until translucent then add the

garlic and stir

4. Add the cooked potato and vegetables to the onions

5. Add seasoning and turmeric to the mix

6. Add garam masala and lemon juice and cook for a few

minutes

7. Mash the mixture slightly

8. Cut the wraps into half so you have 4 semi circles

9. Form each semi circle into cones and fill with the mixture

10. Seal the ends with a flour and water paste

11. Lightly brush the samosa with oil and bake until golden


Sweet Potato Quinoa Veg Burger

INGREDIENTS

• 1 small sweet potato, baked

• 1/4 cup dry quinoa

• 1/4 cup dry barley

• 15-ounce can garbanzo beans, rinsed and drained

• 2 tablespoons parsley

• 1 teaspoon cayenne pepper (optional)

• 1 1/2 teaspoon cumin

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• 2 tablespoons whole wheat flour

• 2 tablespoons olive oil


• 1 1/2 fresh red peppers

INSTRUCTIONS

1. Preheat oven to 400°F. Bake the sweet potato for 45-60

minutes or until soft.

2. While the sweet potato is baking, cook the quinoa and

barley in separate pots until soft, about 30-60 minutes

(barley takes a little longer).

3. Remove the stem and seeds from the red peppers. Cut the

whole pepper in quarters and the half a pepper in half, and

roast all six pieces in the oven for about 15-20 minutes.

4. Once the sweet potato is baked and cooled, combine

garbanzo beans, sweet potato, parsley, cayenne pepper,

cumin, salt and pepper, flour, and one-tablespoon oil in a

food processor.

5. Allow the grains to cool, and then in a separate bowl, mix

the bean mixture with the quinoa and barley.

6. Heat the remaining tablespoon of oil in a large pan on

medium heat. Place heaping spoonfuls of the mixture onto

the hot pan, and use the back of the spoon to pat them flat

and form four-inch diameter patties. Brown both sides of

each burger. Serve on a bun with one piece of the roasted

pepper, sliced into thirds.


Superfood Salad

INGREDIENTS

• 1 red bell pepper

• 1 green bell pepper

• 1 yellow bell pepper

• 1 courgette

• 1 red onion large

• 1 cup mushrooms

• 1 cooked beetroot

• 2 cups cherry tomatoes

• 2 cups rocket salad

• 2 cups iceberg lettuce

• 2 cups baby spinach


• 1 tablespoon sunflower seeds

• 2 tablespoon balsamic vinegar

• 1 tablespoon olive oil

• 1/4 teaspoon rock salt

• 60 gm salad cheese low fat

• Fresh basil

• Lemon juice (half a lemon)

INSTRUCTIONS

1. Chop peppers, mushrooms, courgette and onion into large

chunks. Place in a baking tray and roast in a hot oven for

about 15 minutes

2. Slice the cherry tomatoes in halves

3. Slice the beetroot

4. Dice the cheese

5. Finely chop the basil

6. Mix balsamic vinegar, lemon juice, olive oil, basil and

sunflower seeds (this will be the dressing)

7. Lay a bed of the green leaf salad (lettuce, rocket and baby

spinach) on each plate

8. Top with the roasted veg.

9. Drizzle a bit of the dressing on each one

10. Top with the cherry tomatoes and cheese and beetroot

11. Sprinkle a little rock salt over the top and enjoy


Spicy Bean Burger

INGREDIENTS

• 2 tins of kidney beans, drained

• 3 cloves garlic, crushed

• 1 chilli, seeded and finely chopped

• 1 large onion, finely chopped

• 1 pepper, finely chopped (red or green)

• 1 tablespoon of olive oil

• 2 slices of bread (bread crumbs)

• Juice of half a lemon



INSTRUCTIONS

1. Heat oil in a pan

2. Cook the onions, peppers and chilli until onions are

translucent and moisture is evaporated

3. Add garlic and cook for a minute

4. Add kidney beans and stir

5. Add in the salt and pepper to taste and cook for a few

minutes

6. Mash slightly with a potato masher before adding in the

bread crumbs and stir over the heat until the mixture

comes together

7. Take off the heat and wait for it to cool a little so you can

handle the mixture

8. Mould into burgers and brush with a little oil

9. Place in a hot oven for about 10 minutes till golden brown

or if you can't wait that long just shallow fry in a pan. (less

healthy option)


Quick, Vegan and Gluten Free Black Beans and Polenta

INGREDIENTS

• 1 teaspoon olive oil

• 2 tubes of shop bought polenta

• 2 cloves garlic, minced

• 1 can black beans, rinsed and drained

• 26 ounces chopped tomatoes

• 1 red pepper, diced

• 2 cups frozen corn

• 1/2 teaspoon cayenne pepper



INSTRUCTIONS

1. Pour olive oil in a large pan and heat on medium.

2. Remove both tubes of polenta from the plastic wrap and cut

into half-inch size slices. Place slices in the pan as if you

were cooking pancakes.

3. While the polenta is cooking, place the garlic, beans,

tomatoes, red pepper, corn, and spices in a saucepan. Cook

uncovered on medium heat for 15 to 20 minutes.

4. While the bean mixture is cooking, check on the polenta.

Once the bottoms are lightly browned, flip each piece to

cook the other side.

5. Place four pieces of polenta on each plate and top with one-

sixth of the bean and veggie mixture.

6. Makes six servings.


Instant Dhokra

INGREDIENTS

• 1.5 cups medium semolina

• 1.5 tablespoon of sunflower oil

• 300g natural yogurt

• 600ml water

• 1.5 teaspoon salt

• 1/2 cube crushed garlic

• 1/2 cube crushed ginger

• 1/2cube crushed green chilli

• 2 tablespoon ENO


INSTRUCTIONS

1. Rub the oil into the semolina until it resembles crumble

mixture then leave to one side for about 5 min.

2. Whisk the yogurt and water. Stir in the crushed garlic,

ginger, chilli and salt to the yogurt mix

3. Whisk in the yogurt mix into the semolina. It should

resemble pancake batter. Leave for 2 min till it thickens a

bit and resembles cake mix

4. Add the ENO and stir

5. Lightly oil a microwave proof plastic container and spoon in

the mix

6. Place in the microwave and cover with a larger container

and cook for 1 minute. Remove from microwave and rest

for 1 minute and tip out onto plate

7. Sprinkle with dry chilli powder for decoration and enjoy.


Falafels with a Twist

INGREDIENTS

• 1 tin of chickpeas drained

• 3 cloves of garlic

• 1 tablespoon of gram, (chickpea) split lentils

• 1 cup coriander

• 1 green chilli seeded

• Juice of 1/2 lemon

• 1 tablespoon of olive oil

• 2 tablespoons of gram (chickpea flour)

• Salt and paper to taste


INSTRUCTIONS

1. Blend the chilli, garlic, coriander olive oil and lemon juice in

a food processor into a thick paste

2. Toast the lentils in a dry pan for about 2 minutes then

roughly crush in a pestle and mortar

3. Add to the prepared paste

4. Mash the chickpeas with a potato masher (not to a smooth

paste leave a little rough)

5. Add the coriander and chilli paste to the mashed chickpeas

and mix well. Season well to taste.

6. Add the 2 tablespoons of gram (chickpea flour) to the

mixture

7. Rub a little oil onto the palm of your hands and form the

mixture into small golf ball size shapes and flatten

8. Depending on how health conscious you want to be, you

can oven bake them for 15-20 minutes on high heat or

shallow fry until golden brown.

9. Serve either as a traditional falafel, in a pitta with salad and

garlic yogurt or on a bed of salad on a tortilla.


Baked Sweet Potato with Chickpeas

INGREDIENTS

• Large sweet potato

• 3 spring onions

• 1 red chilli (de-seeded and finely chopped)

• 1 tin of chickpeas

• Juice of 1 lime and lime zest


• ½ cup of finely chopped coriander

• 1 Tablespoon of olive oil


INSTRUCTIONS

1. Cut the potato in half and bake in a hot oven until soft

2. In a bowl, mix the drained chickpeas, coriander, chopped

red chilli and the zest of one lime. Season well with salt and

pepper

3. Scoop out the sweet potato from the shell and add to the

chickpea mixture. Squeeze the juice of one lime in to the

mixture. Finally chop the spring onions and add to the bowl.

Turn the mixture so it’s roughly combined.

4. Spoon the mixture back in to the potato shell. Brush the

outside with olive oil and put back in the oven for about 5-

10 minutes

5. Serve with baby spinach and rocket green salad and fresh

low fat coleslaw

6. Enjoy


Two by Two, High Protein Vegetable Hotpot

INGREDIENTS

• 2 red peppers

• 2 green peppers

• 2 yellow peppers

• 2 large portabella mushrooms

• 2 courgettes

• 2 red onions

• 2 cloves garlic (crushed)

• 2 tins chopped tomatoes

• 2 medium potatoes

• 2 table spoons of olive oil


• 2 cups of green soya beans

• 2 teaspoons of dried mixed herbs

• Large glass of red wine


INSTRUCTIONS

1. Start by slicing the potatoes into thin circles and part

cooking, either in a microwave or boiling, salted water.

2. Once the potatoes are part cooked, drain and put aside.

3. Chop all the other vegetables roughly into equal size pieces.

4. Heat one tablespoon of olive oil in a large pot and add the

onions and garlic. Once the onions are translucent, add the

wine and cook for a minute.

5. Add all the other chopped vegetables (apart from the sliced

potatoes) to the pot and stir. Season well with salt, pepper

and the mixed herbs.

6. Add the 2 tins of chopped tomatoes and bring to the boil.

7. Put all the mixture in a deep lasagne dish. Layer the top

with the sliced potatoes and brush a tablespoon of olive oil

over the top.

8. Bake in a hot oven until the potatoes are golden brown as

in the picture.

9. Enjoy.

lean intensive fitness training - recipes · pdf fileremove the stem and seeds from the red...

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