Recipes

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!!

Mighty Matcha Part 2: Recipes & Ideas

Yesterday I posted an article on the benefits of Matcha Green Tea. Really, it was a re-post as the article has been up on the Totalbodysculpture website for a while now. So, i decided it would also be beneficial to those that haven’t seen it, if i posted the second part of the article that’s up there; How it can be used! So, check out these recipes and original ideas about ways that you can use this awesome green superfood!!

Matcha Green Tea Latte

The trick to preparing a cafe style matcha green tea latte is to make the tea first, then add the hot milk and foam.Image

Sift 1 tsp Matcha into a cup
Melt matcha by adding 2 oz hot water and stirring until matcha becomes a smooth paste
Pour 6 oz steamed* milk into your favorite matcha bowl or teacup
Add “melted” matcha tea to the milk
Scoop foamy milk on top
Sprinkle with matcha dust or cocoa powder

Optional
Add vanilla, almond or mint flavors, use almond milk or coconut milk for a twist, sweeten with honey, combine steps and froth milk and tea all together

Matcha Green Tea Ice-Cream

2 cups milk
4 egg yolks
2/3 cups sugar
1 Tbsp cornstarch
1/3 tsp salt
4 Tbsp matcha + 2/3 cup hot water
1 cup fresh cream

Heat the milk in a small pan to about 140 degrees F (60 degrees C). Remove from heat and set aside.
Place the egg yolks in a pan and beat lightly. Add the sugar and salt. Mix thoroughly with a whisk.  Image
Gradually pour in the heated milk and stir, making sure that no lumps form.  Strain the mixture and pour it back into the pan.
Place the pan over a low flame and cook until the milk thickens, stirring all the time with a wooden ladle.  Remove from heat and set aside.
Mix the matcha and hot water and stir briskly until the paste becomes smooth.
In another bowl, whip the cream until semi-stiff, fold the milk, and add the matcha paste.
Pour into a metal or plastic container, and place in the freezer to set.  After two hours, take it out and mix thoroughly with a spoon or whisk, then resume freezing.  Repeat this process 3 or 4 times to ensure the ice-cream is smooth.

Matcha Tea Cake

To serve 6

3 ounces (3/4 cup) flour
1 tbsp matcha tea (ingredient grade)
4 whole large eggs, at room temperature
½ cup caster sugar

Preheat the oven to 350 degrees F.

Sift the cake flour with the tea three times. Using an oil spray, coat the bottom of a 9-inch round cake pan lightly. Place a round of parchment paper on the bottom of the pan and spray the parchment lightly. Set the pan aside.Image

Place the eggs and sugar into a heatproof bowl. Place the bowl over a bain marie. Whisking constantly, heat until the eggs and sugar feel warm to the touch (approximately 100-110 degrees F.).
Pour the mixture into the bowl of an electric mixer, fitted with a whisk attachment, and beat until light in color and texture, approximately tripled in volume. Gently fold the dry ingredients into the egg foam without deflating, making sure that there is no undissolved flour lurking at the bottom of the mixing bowl.
Immediately scoop the mixture into the prepared cake pan and bake for approximately 25 minutes, or until the cake tests done when a skewer is inserted into the center. Cool on a rack.

Matcha & Chocolate Truffles

1 Tbsp Honey
250g Cream
2 Tbsp Matcha Powder
2 Tbsp Brown Sugar
350g 85% Dark Chocolate

Bring cream to a simmer in a small saucepan over gentle heat, add the honey and brown Imagesugar, and stir until dissolved, about 2 minutes. Add 1 tablespoon of the matcha, stir until dissolved, and set aside.
Place the chocolate in a large mixing bowl and pour in the cream mixture. Mix thoroughly, and pour into a baking sheet lined with parchment paper. Smooth it out with a rubber spatula. Cool in the refrigerator for about an hour.
Using a spoon, scoop out a heaping teaspoon, and make a ball using the palms of your hands. Repeat until all the chocolate is used, you should wind up with about 50 truffles.

Matcha Protein Smoothie
Image
1 scoop of protein powder
1/2 banana
1/2 cup nonfat milk or yogurt
1 tsp honey
1-2 tsp matcha

Blend ingredients together in a blender.

These are just some of the things you can do with Matcha. Why not try it out for yourself, making matcha butter, or adding 1-2 tablespoons to our Protein Banana Bread or Carrot Cake recipes in the Recipes section of the TBS Website! If you do, drop us a line and post your recipes/pictures on the TBS Facebook page!

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!!