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Recipes

MEAT

marrowfat pea and ham soup

VEGETARIAN

SWEET TREATS

berry protein balls (v)

raw vegan protein slabs

vegan homemade twix

DRINKS

iced protein coffee

ellycowley

Coach @reebokcft 🏋🏼‍♀️
Nutrition Coach @wedominatenutrition 🙌🏻
Graduate @btnacademy Practical Nutrition 🍎
Pug mum @thethreepugateers

SUN-DRIED TOMATOES AND HERBY YOGURT LENTIL BOWL //

SUN-DRIED TOMATOES AND HERBY YOGURT LENTIL BOWL //

Adapted recipes from the Speedy @mobkitchen cookbook this weekend, starting with this colourful bowl.

As you can imagine, all recipes are super quick so there are some shortcut ingredients thrown in which is right up my street (when life is busier anyway..!).

I added chicken to bring the protein up a bit, but the main ingredients are:

Puy lentils
Spinach
Sundried tomatoes
Salted cashews
Soft boiled egg
Sauce of parsley, basil and yogurt

@wedominatenutrition

WHY YOU SHOULD KEEP TRAINING // There are a few p

WHY YOU SHOULD KEEP TRAINING //

There are a few posts floating around about motivation to workout, or a lack of it.

I get it; definitely not immune as a coach! There are so many factors stacked up in favour of not putting on our training clothes, heading into the cold and suffering.

However, I am not here to tell you that's it is okay that you are only exercising every now and then or not at all.

Every day I remind myself why I want to train at the moment. It's certainly not to get comp ready, the goal for now is maintenance - which is absolutely fine!

Your hard earned muscle and fitness won't completely disappear as long as you use it every so often. But there is a greater reason why you shouldn't skip the next workout.

For me, it is my mental health which is the main reason for getting into the spare room 'gym' 6 days per week. That feeling you get after training, the adrenaline and energy which positively affects everything from work to relationships to your mood, it is 100% worth the effort.

That, and I get to eat more 🤷🏼‍♀️

So how do you take that first step back if you've fallen off the wagon? Start by reframing your mindset: you are the type of person who trains after a busy day, no matter what.

Remember who you want to be, and start living it.

CHOCOLATE GRANOLA // This makes a decent sized ba

CHOCOLATE GRANOLA //

This makes a decent sized batch - I estimate 10-12 servings. If you want to work out macros properly then weigh it after cooking to get the serving sizes ha.

450g oats
50g honey
25g cocoa powder
40g melted coconut oil
1/2 tsp salt
300g sultanas

Mix ingredients together in a bowl then spread over a lined baking tray.

Bake at gas mark 4 for 20-30 minutes (my oven is shit though so keep an eye). Store for 1-2 weeks!

I enjoyed mine with a cinnamon protein shake and orange.

AFTERNOON TEA // Used Valentine's Day as an excus

AFTERNOON TEA //

Used Valentine's Day as an excuse to to have afternoon tea. Except it's lockdown, so we had to stay at home..

I've seen lots of amazing afternoon teas to takeaway from local places, however we decided to create our own as @xocnai is a decent baker.

We had fruit scones with clotted cream and jam, lemon curd cupcakes, tuna mayo sandwiches and salmon and cream cheese 'blinis'. I made the bread blinis by just using a cookie cutter on some standard Burgen bread 😂

To top it off this was served with tea and fizz, and some classic tearoom tunes.

Highly recommend 👌🏻

SNOW WEEK // If last week was summed up in one wo

SNOW WEEK //

If last week was summed up in one word it would be 'wet'. This week could be described as 'white'.

Maybe soon we can describe the week as 'warm', but perhaps we'll have to settle with 'warmer' next week..!

BAKED PROTEIN OATS // Cooking with protein powder

BAKED PROTEIN OATS //

Cooking with protein powder can often make things a bit dry, but this combination kept these baked oats cakey and...y'know, that word that everyone hates.

Makes 2:

100g oats
30g whey protein (I used @myproteinuk salted caramel)
1/2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
1 banana, sliced
30g sultanas
1/2 tsp vanilla extract
1 egg
100ml milk
100g greek yogurt (plus 50g for serving)

1. Combine dry ingredients.
2. Add in wet ingredients, minus a few banana slices.
3. Pour into a greased loaf tin or small baking dish and top with remaining slices.
4. Bake for 25-30 minutes at 170c, until top has browned.
5. Slice and serve with extra yogurt and honey.

Macros: 448 cals, 57c, 28p, 12f

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