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News, updates & healthy eating for weight loss

Recipes & ideas for healthy meals you can cook yourself.

Boxmoor Fitness

Easy nutritious Salmon

3/26/2013

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Salmon is a great source of protein, omega 3, B12, B6 and Vitamin D.
And its so quick and easy to cook.
Today I have cooked my salmon fillet in a similar parcel to my chicken parcel (previous blog). You can use baking parchment/grease proof paper or foil. And improvise on flavorings and vegetables.

You will need
  • Boneless salmon fillet (one per person)
  • 1-2 cloves of garlic (or from cheat squeezy tube)
  • Small handful of Coriander (or from cheat squeezy tube)
  • Half red pepper
  • Half courgette
  • Or Veg of your choice you could use strips of carrot or onion, mange tout, sugar snap peas or what ever you have that can be cut into strips.
  • Splash of light soya sauce
  • Optional Chilli flakes
  • Foil or parchment/greaseproof paper
  • Brown rice or Sweet potato to serve
Other veg to serve. I used broccoli and carrots for colour and texture.
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  1. Put your rice on first if using Brown as it takes 30-35mins to cook. Pre heat the oven to 190o
  2. Chop your Red Pepper and Courgette into strips.
  3. Lay your Salmon fillets on a large piece of Foil on a baking tray.
  4. Spread the garlic and sprinkle the coriander on the salmon and arrange the courgette and red pepper around the salmon randomly.
  5. Splash with light soy sauce and sprinkle on optional chilli if using.
  6. Bring the edges of the foil together to make a sealed parcel, leaving a space for the steam to circulate. Place in the oven for 15-20mins. (Start to cook white rice, sweet potato or any other veg now.)
  7. Ater15-20mins Open your steamed fish parcel and serve with you rice and veg or your choice.

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Cook your own Chilli Con Carne

3/22/2013

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Home made Chilli con Carne is delicious and really easy to make. It's far healthier than using a shop bought jar of sauce (which can be full of sugar and preservatives).

By making a big pot of Chilli Con Carne yourself you can then freeze individual portions which you can use at a later date when you have less time. It's like having you're own home cooked ready meals and you'll know exactly whats in them!

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You will need
1 lb or 450g Lean Beef Mince
2 Tins of Chopped Tomatoes
2 Tins of Red Kidney Beans
3 Teaspoons Ground Cumin
3 Teaspoons Ground Coriander
1 Garlic clove or cheat squeezy tube garlic
1 Teaspoon of Chilli powder or Flakes

(you can also use cayenne chilli if you like a smokey flavour or cheat squeezy tube chilli)
Bunch of fresh coriander
(Coriander can be frozen and used straight from the freezer chopped and thrown straight into the pot)
Rice to serve

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RICE If you are using brown rice put it on first (or while you're cooking the onion) as it usually takes about 30-35mins.
For white rice put it on as soon all the ingredients are in the pot/pan.

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1.Chop the onion.
Take the biggest pot/pan you have, heat a teaspoon of oil in it and heat the onion till it sweats and softens.

2. Add the lean beef mince to the onion and heat/stir till its browned.


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3.Add the spices to the meat now for maximum flavour.
Ground Cumin, Ground Coriander & fresh garlic (or cheat garlic).
Add a little chilli now as you can always add more later if it's still not hot enough after the chilli has started to develop. Mix the spices in well by stirring them in over the heat for 1-2mins
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4.Add 2 tins of chopped tomatoes and two tins of kidney beans.
You can also use other beans for variation and texture. Or if you are making a vegetarian Chilli try to use at least 3 different types of beans.
Black beans, pinto, flagelot, canillini

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Once everything's in the pot/pan you can add a handful of fresh chopped coriander. Also leave a hand full of chopped coriander to throw in at the end. This makes it taste really fresh.
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Serve with the rice.
Alternatively it can also be served on a jacket potato or sweet potato wedges.
Its worth investing in a few spices or cheat squeezy tubes as once you've made this chilli from scratch once you'll want to keep making it over and over again!
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Food & recipe ideas for healthy eating & weight loss

3/11/2013

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Many of my clients have asked me to help them lose weight. When I tell them they need to cook their meals themselves their next question is usually along the lines of "but what shall I cook?".
Below is a handy quick recipe for very low fat chicken parcels that anyone can cook.

Easy (Low Fat) Chicken Parcels
Super moist and tasty, perfect for dinner or as a cold snack.

Prep Time: 5 minutes Cook Time: 20 minutes
Total Time: 25 minutes Ingredients:
  • Boneless, skinless chicken breasts
  • 1 Carrot per chicken breast
  • (Additional flavours, a few anchovies/Capers or garlic and coriander, grated ginger or Orange slices)
  • Greaseproof paper/baking parchment
  • Baking tray
Pre heat your oven to 200o or Gas 5
1. Place a chicken breast on a large piece of greaseproof paper or baking parchment.
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2. Grate a carrot on top of the chicken breast. season with black pepper and a little sea salt.
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3. Try adding anchovies or capers or a little grated fresh ginger with the carrot for different flavors.
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4. Bring edges of the paper together and fold together to make a seal. Leave space for the steam to circulate.
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5. Place parcels on a baking tray and place in the oven.
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Bake at 200o Gas 5 for 15-20 minutes. You can also bake 180o gas 4 for 30-40 minutes.
6. When the chicken is ready unwrap it and serve (or serve in the wrapper if its stuck)
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Serve with Broccoli, red peppers and a few baked sweet potatoes or brown rice.
Or as below with sugar snap peas & baby sweetcorn.
They can also be eaten cold as a lunch with salad or as a snack.
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    Author

    Corinne Mortimer
    Personal trainer at
    Boxmoor Fitness

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