Lean Intensive Fitness Training - Recipes

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1 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! Page 10 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

2 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)

3 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.

4 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

5 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

6 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

7 1 1/2 fresh red peppers INSTRUCTIONS 1. Preheat oven to 400 F. Bake the sweet potato for minutes or until soft. 2. While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 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 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.

8 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

9 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

10 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 Salt and pepper to taste

11 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)

12 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 Salt and pepper to taste

13 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 onesixth of the bean and veggie mixture. 6. Makes six servings.

14 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

15 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.

16 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

17 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 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.

18 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 Salt and pepper to taste ½ cup of finely chopped coriander 1 Tablespoon of olive oil

19 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

20 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

21 2 cups of green soya beans 2 teaspoons of dried mixed herbs Large glass of red wine Salt and pepper to taste 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.