Fit-Chef

Fit-Chef Lasagne

Ingredients

lasagne

MEAT SAUCE

  • 500g Lean Turkey Mince
  • 1 large Onion, finely chopped
  • 1 Carrot, finely chopped
  • 2 cloves Garlic, finely chopped/crushed
  • 400g Can Chopped Tomatoes
  • 250g Mushrooms, finely chopped
  • 2 tbsp Tomato Puree
  • 30ml Red Wine
  • 1 tbsp fresh Oregano, chopped
  • 1 Bay Leaf
  • Organic Sea Salt & Cracked Black Pepper

WHITE SAUCE

  • 700ml Skimmed Milk
  • 1 thick slice of Onion
  • 1 Bay Leaf
  • 3 tbsp Corn Flour
  • Freshly grated Nutmeg

OTHER INGREDIENTS

  • 250g Wholemeal Lasagne Sheets
  • Coconut Oil
  • Organic Sea Salt & Cracked Black Pepper

Salad to accompany;

Spinach Leaves
Cherry Tomatoes (chopped)
Cucumber (sliced)
Gherkins (chopped)
Red/Green Peppers (chopped)

METHOD

*In a large frying pan heat the coconut oil, then gently cook the onion and garlic, making sure not to brown.

*Add the turkey mince and cook until the mince is no longer pink, spoon off any fat, but leave the juices.

*Add the tinned tomatoes, red wine, oregano, bay leaf and tomato puree.

*Bring to the boil, reduce to a simmer, cover and cook gently for 20 minutes

*Add the mushrooms, cooking for a further 10 mins.

*In a separate pan pour all but 4 tbsp of the milk.

*Add the slice of onion & bay leaf and bring to the boil, then remove from the heat and leave to stand for 15 minutes.

*Add the remaining milk to a large bowl and mix in the cornflour.

*After the infused milk has cooled for 15 minutes, strain it into the bowl with the cornflour and milk using a sieve.

*Return this to the pan and simmer for 2-3 minutes stirring continuously, until thickened, season and add the nutmeg.

*Preheat the oven to 190°C, (gas mark 5)

*Cover the bottom of a medium sized ovenproof dish with a single layer of lasagne sheets.

*Spoon a layer of the meat sauce and cover with a layer of white sauce.

*Arrange a layer of lasagne sheets on top.

*Continue layering, finishing with a layer of white sauce.

*Bake for 20-25 minutes.

*Serve with salad or vegetables

ENJOY!!

Chest, Chicken & Cous-Cous!

At the moment i’m without a ‘base’ gym and because of this i’m not able to train the way I want to. My workouts have been confined to the equipment available to me on the fire stations I work at, whether it’s my base station or a detatched station. Luckily, my base station is equipped with a bench press & recently a decent amount of olympic plates. So i was able to get in a short, yet intense workout, although i’ll be honest in saying that I didn’t really feel on it & was maybe a little fatigued from hitting shoulders hard the day before.

The session was as follows;

Flat Bench Press 5 sets, 3 x 6 reps & then 2 x 12

Incline Smith Machine Press, 2 x 6 & then 2 x 12

Flat Dumbbell Flyes 3 x 10

Flat Smith Machine Press 2 x 25, Supersetted with 2 x 50 press ups.

Post workout I had my Moroccan Chicken & Cous-Cous soup or to give it its proper name, ‘Shurba Suksu’. This is a nicely spiced, flavoursome soup, full of protein, some complex carbs & very low fat.

The recipe is as follows;

Image2x Chicken Breasts cut in to small pieces

1 x Can of Chopped Tomatoes (420g)

1 x Onion, grated

2 Cloves Garlic, minced

1 tspn Ground Cumin

1 tspn Cayenne Pepper

1 tspn Turmeric

1 tspn Paprika

1 tspn Organic Sea Salt

1 tspn Freshly Cracked Black Pepper Corns

8 cups/ 2 litres Water

3/4 cup/175g Cous-Cous

3 tbsp Fresh Mint leaves, chopped

2 tbsp Chopped Parsley

2 tbsp Chopped Coriander

Juice of 1/2 Lime

*Place the chicken pieces in a large saucepan together with the tomatoes, onion, ground spices, garlic and salt & pepper.

*Add 3 cups/720ml of water to the pan & bring to the boil.

*Reduce the heat, cover and simmer gently for 45-50 minutes.

*The chicken should be nice and tender.

*Add the remaining 5 cups/1 1/2 litres of water and bring back to a gentle simmer.

*Add the couscous, ensuring it is evenly distributed

*Add the chopped mint leaves, coriander & parsley.

*Simmer gently for a further 15 minutes, stirring occasionally.

*Add the lime juice and any further seasoning.

OPTIONS!

I have replaced the couscous with both bulgar wheat & quinoa in the past and both have a produced a really tasty alternative!

You can also add some extra veg to the soup, such as chopped pepper, courgette and leek, as well as beans or lentils! Experiment & post your efforts on the TotalBodySculpture Facebook Wall!!

Enjoy!

Almond Butter, Moroccan Meatballs & a cheeky glass of red…

I’ve recently been trying to shake off a brachioradialis injury, which flares up every time I seem to train. To that end, i’ve been sorting out a lot of other areas of my life, clearing out clutter & preparing myself both physically & mentally for the next few months, which although I know I will enjoy (I love a good challenge & to push myself), they will be hard.

But today was all about preparation. Whilst sorting out nutritional plans for some clients, I found myself realising I was low on Almond Butter. Now, almond butter in Manchester is expensive. Raw almond butter even more so. So, why not make my own? I mean, how hard can it be?

It turns out, not very. So I did!

Buying up packets of organic, raw almonds I was ready.
To make it you do the following;

*Place the nuts in a processor and turn it on.
*That’s it….

Ok, so there is a little more to it, you do have to keep an eye on it, keep knocking it down from the sides when it builds up etc.
It will go through 3 distinct stages, crumbs, doughy & eventually creamy.
Adding as much or as little salt as you wish (I added a little Cornish Rock Salt) it allows you to cater to your own taste.

After I had made up a batch, i stuck it in a nice air proof jar & stuck it in the fridge, ready for adding to protein shakes, oats, nutella (well we all have our vices!)

 

After I had finished my work for the day, i set to cooking dinner, which I decided was going to be a nice healthy & nutritious meal (as always) so donning my Fit-Chef hat, I set to work on my popular Moroccan Meatballs.

These are really simple to make & are full of flavour as well as a nice meal to share!

Ingredients

  • 450g Minced Turkey Breast
  • 1 x Can (400g) Chopped Tomatoes
  • 1x Onion chopped
  • 1tsp Cumin Seeds
  • 1tsp Coriander Seeds
  • 1/2 tsp Turmeric
  • 1tsp Ground Cinnamon
  • 300ml Reduced Salt Chicken Stock
  • Flaked Almonds
  • 100g Oat Flour
  • Sea Salt & Freshly Cracked Black Pepper
  • 1x Smoked Turkey Rasher
  1. Add the oat flour & the turkey rasher to a blender, blending till fine.
  2. In a bowl add the flour and rasher to the turkey mince & season.
  3. Form balls with the mixture.
  4. In a large pan, cook the meatballs in 1 tbsp of oil for 4-5 mins or until browned
  5. Remove from the pan & add the onion and cook for 3-4 mins.
  6. Using a mortar & pestle, mix together the seeds & spices.
  7. Add the spices to the onions, cooking for a further minute.
  8. Add the tinned tomatoes and stock before bringing to the boil and reducing the heat.
  9. Add the meatballs back to the pan, season then cover & simmer for 20-25 mins or until the sauce has thickened & meatballs are cooked through.

I had these with couscous, which I had made with sundried tomatoes, garlic & soaked with 160ml chicken stock & flaked almonds on top.

As of Monday, I will be documenting both my nutrition & my training. I have a goal to reach, which has only increased in desire after recent conversations with the new WBFF Pro Muscle Model Champion, Micah Lacerte. Plus I start 12 weeks of EvO-XD Training, which I am confident is going to push me to my physical limits, as well as produce great results!

So stay tuned!!

Oh & if you want to know where the glass of red came into it….. what do you think I have in my hand as I write this? It is Friday night after all!!

Carrot Cake, Ice Cream & Transformations!

It’s been a while since i last had chance to post, but that’s because i have been mad busy!!

Not only have i been rocking the kitchen ‘Fit-Chef’ style with some great protein infused recipes, but i have also had my head buried in exercise physiology journals working on the theory behind my ‘Evo-X’ training system.

Lets start with the ice cream!

It has been my goal to incorporate whey or casein into an ice cream style dessert.  So with the purchase of a cheap & cheerful ice cream maker, i set to it!

Combining a nice blend of chilling mint, with creamy chocolate taste, i have created a   very low fat, low carb ice cream, jam packed with protein.

With the recent heat wave, i have been wolfing this stuff down!

Not sticking with the one flavour, plus the fact i had some bananas to use up, i felt a nice creamy honey & banana flavour coming on.  Although this particular flavour contained a little more in the carb content due to the use of creme fraiche instead of low-fat yogurt & the ripe bananas of course.  The banana casein protein worked really well with the manuka honey & has been a real hit on the TBS Facebook  Page.

Today i have been working on my training system, with the final aim of starting a full finalised 12 week run of my programme.  I am also aiming at having a female try out the programme, in a slightly altered form, starting in the next couple of weeks.

Despite this, i have also been able to produce a whey protein carrot cake, with a lovely cream cheese topping.  Although the cake is shown here without the topping, i decided to produce the cake in more of a ‘loaf’ form, a little like the fantastic whey banana loaf i produced a few weeks ago.

Finally, i would just like to show just what can be achieved utilising the knowledge we have here at TBS.

Eriz has been a prominent member of the TBS forum, even sharing a few recipes such as the great Protein Spanish Tortilla that can be found on the TBS website.  However, the best thing Eriz has done is inspire others with his fantastic transformation.

Eriz started working with me a few months ago, & has really put the hard work in and as i like to put it ‘sweat equity’, to hit his goal of a ripped, lean physique before he emigrates! Well done buddy, you have done awesome!

Next week i will be blogging everyday, with an update of each component of the EVO-X Training System i am beginning.

My training has suffered an incredible amount over the last few weeks, with niggling injuries & looking for a new gym to begin going to.  Also, over the next few weeks i shall be beginning a new video blog & training videos, as well as some great interviews not to be missed!

Ciao for now!