TREATS1 6 H E A LT H Y C H R I S T M A S R E C I P E S

CHRISTMAS

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Copyright© 2015 Train Eat Gain Ltd.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

www.TrainEatGain.com

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IntroductionFood is traditionally a big part of any Christmas celebration! With all the delicious, unhealthy treats on offer, staying in shape can be a nightmare and it’s all to easy to find yourself demolishing an entire Toblerone to yourself

You should definitely allow yourself a day or two to eat whatever you like during the Christmas period, but don’t let this turn into two weeks of eating junk for every meal. For the days leading up to the big event, we’ve got an amazing collection of healthy Christmas meals to suit everyone’s tastes!

- Rob & Ben

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Contents

Sweet TreatsProtein Christmas Cake 6

Festive Protein Cupcakes 8

Mini Christmas Pudding Truffles 10

Christmas Cookies 12

Cranberry Protein Trifles 14

Pecan Caramel & Pumpkin Protein Pie 16

Chocolate Coconut Protein Jelly 18

Apple & Cinnamon Upside-Down Oats 20

Mint Choc Zucchini Protein Brownies 22

Chestnut Protein Cheesecake 24

Savoury TreatsRoasted Pear, Cranberry & Walnut Salad 28

Hearty Ham & Lentil Soup 30

Jamaican Jerk & Coconut Spiced One Pot 32

Spicy Christmas Leftover Cakes 34

Turkey Oregano Sweet Potato Sliders 36

Beef and Mushroom Stroganoff 38

5

Sweet TreatsPart 1

6

Protein Christmas Cake

This cake is sure to impress when you tell everyone it’s a healthy one! Made with mixed fruits, orange zest, cinnamon and marzipan. This is definitely Christmas in a cake!

Cake Mixture275g chopped mixed fruit*

140g Sukrin reduced fat almond flour or oat flour**

2 scoops vanilla whey

1 tsp cinnamon

1/4 tsp nutmeg

Zest of 1/2 large orange

110g liquid egg whites

1 x 100g pot of unsweetened apple puree

Marzipan150g ground almonds

100g agave

1 tsp almond extract

Icing

110g Sukrin alternative to icing sugar

Water

*Mixed fruit such as raisins, sultanas, apricots, dates, prunes - some supermarkets do a bag of chopped mixed fruit.**Do not use ground almonds instead!

1. Pre-heat the oven to 180 degrees C.

2. In a bowl, mix together the mixed fruit, almond or oat flour, cinnamon, nutmeg, vanilla whey and orange zest.

3. Add the egg whites and apple puree to the mixture and mix well to form a thick dough.

4. Pour the dough into a cake pan lined with a bit of coconut oil to stop it sticking and smooth over the top to make it even and make sure the batter fills the pan.

5. Bake for 20-25 minutes until fully baked throughout and leave to cool.

6. Meanwhile make the marzipan by mixing together the ground almonds, agave and almond extract in a bowl. You want a consistency to be quite thick.

7. When the cake is cool, press down the marzipan mixture on top of the cake so that it covers the whole of the top of the cake evenly.

8. Next make the icing by taking the alternative to icing sugar and mixing with just enough water to make a thick paste.

9. Spread this on top of the marzipan layer to cover the top of the cake completely.

49%

30%

21%

Carbs 49% 41.0g

Fats 30% 11.0g

Protein 21% 17.5g

Total 333 kcal

Serves 8 60 minutes

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by Nickyaka. The Proteinologist

Recently graduated from university, Nicky is now the owner of Proteinology at www.proteinology.eu based around protein baking. She has her own cookbook and will soon be launching her first protein café. Nicky is a self confessed nut butter addict and ultimate foodie!

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Festive Protein Cupcakes

These little cupcakes are the perfect way to treat yourself whilst keeping your diet on track this festive season. The mixture of spices make these bite-sized delights smell and taste just like Christmas.

For an extra indulgent version, try adding a handful of mixed dried fruit such as cranberries and raisins! They are gluten free, wheat free, and free of refined sugars so the ideal way to cheat clean this Christmas!

Cupcakes1/3 cup vanilla whey protein

2/3 cup oat flour/bran

2 tbsp Apple sauce

1 egg white

½ cup almond milk

1 tsp baking powder

1 tsp melted coconut oil

1 tsp of cinnamon

1 tsp of mixed spice or nutmeg and ginger

1 tsp of vanilla essence

Frosting¼ cup cream cheese

¼ cup greek yogurt

1 tsp vanilla essence

¼ cup of stevia

1. First combine all the dry ingredients in a bowl, then add the dry ingredients. Add more or less spice, depending on taste.

2. Transfer the cake batter into a silicone, or lined, bun tray.

3. Bake in the oven for approximately 15 minutes, for mini-muffins, and 25 minutes, for larger muffins. Remove from the oven and cool on a wire rack before frosting.

Makes 16 20 minutes

Carbs 44% 6.0g

Fats 33% 2.0g

Protein 22% 3.0g

Total 54 kcal

45%

33%

22%

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by Hazelaka. TheFoodMedic

My name is Hazel Wallace, the founder of The Food Medic. My vision is to show people that eating healthy, can be enjoyable, uncomplicated and easily incorporated into a busy lifestyle. Please check out my website www.thefoodmedic.co.uk for more healthy recipes, nutrition and fitness tips!

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Mini Christmas Pudding Truffles

These ‘truffles’ are packed with festive flavours, a wonderful mixture of sweet and nutty, coated in creamy milk chocolate - a sugar-free version, of course!

Ideal as edible Christmas gifts for family and friends or served as mini desserts or snacks. They look pretty and are indulgent to eat, yet they’re almost guilt-free!

Note: ‘Healthy’ chocolate bars are available so look out for those with sweeteners in rather than sugar.

Truffles½ cup ground almonds8 prunes¼ cup dessicated coconut½ cup dried apricots½ cup unsweetened dried cranberries1 tsp vanilla extract½ tsp each of ginger and cinnamonPinch of nutmeg

Zest of ½ orange

Decoration75g sugar-free milk chocolate25g sugar-free white chocolate Holly decorations - I cheated and used naughty sugar shapes!

1. Blend all the truffle ingredients until you have a sticky mixture. If you need to, add a few drops of water - it shouldn’t be too sticky or dry and crumbly.

2. Using your hands divide into 10-12 balls of even size and roll to get the right shape. Place on a tray covered with greaseproof paper and leave in the fridge to chill for at least an hour.

3. Melt the milk chocolate in a small glass bowl over a pan of simmering water. Remove your fruit and nut balls from the fridge and dunk each into the chocolate, then place back on the greaseproof paper. Make sure there is room between them so they don’t stick together! Chill for at least an hour.

4. Next, it’s time to decorate! Melt the white chocolate in the same way as above. Use a teaspoon to add a dollop on top of each truffle - it’s up to you if you want it to run down the edges or stay on top. While the chocolate is still runny, add your Christmas pudding holly berry decorations delicately.

5. Return to the fridge and keep in an air-tight container until needed (for up to a week).

Makes 12 30 minutes + 2 hrs chilling time

56% 37%

7%

Carbs 56% 17.0g

Fats 37% 5.0g

Protein 7% 2.0g

Total 121 kcal

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by Pamelaaka. SpamellaB

Pamela is a social media geek, music lover, keep fit freak and health food blogger from Manchester. Focuses on gluten-free, high protein recipes made from clean eating ingredients, it’s her mission to create healthy AND tasty recipes for all to enjoy. Check out Pamela’s blog for more inspiration: www.spamellab.com.

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Christmas Cookies

Cranberries and Christmas pretty much go hand in hand. At this time of year they pop up in everything!

But put the traditional element aside - Cranberries are actually really good for you, loaded with vitamins C and E plus tons of antioxidants - all essential for healthy cell function. Cranberries also fight the bacteria in your gut responsible for causing urinary tract infections and stomach ulcers thanks to their phytonutrient content.

Note: As Cranberries are tart, they’re often dried with a lot of sugar to sweeten them - you may want to check the back of the packet to make sure you’re not getting half a packet of sugar along with your dried berries!

Cookies45g dried cranberries

20g ground almonds

60g cinnamon whey 

2tbsp natvia

1/4tsp cinnamon

pinch nutmeg

1/2tsp bicarbonate of soda

1tbsp coconut oil, melted

25-30ml almond milk

1. Preheat the oven to 160°C and place a baking sheet inside to heat up.

2. In a food processor, add the cranberries. Blitz until chopped. Add the almonds. Blitz until the cranberries are finely chopped.

3. Add the whey, truvia and spices and blitz to combine.

4. Mix the bicarbonate of soda in the melted coconut oil. Add to the food processor and blitz.

5. Add the almond milk gradually until you reach a ‘gravel’ consistency that sticks together when pinched. You may not need all of the milk.

6. Divide and roll into 9 balls. Flatten into a cookie shape and place on a piece of greaseproof paper. Place in the oven on the pre-heated baking sheet and bake for 13-15 minutes.

Makes 9 25 minutes

Carbs 27% 5.1g

Fats 43% 3.6g

Protein 30% 5.7g

Total 76 kcal

27%

43%

30%

Note: If they soften up, to just stick them back into a hot oven and they’ll crisp up again

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by Hebeaka. HealthyHappyHeebs

A protein baking, healthy eating, nut butter loving gym rat! Previously (very) skinny, but getting stronger and regaining a healthy relationship toward food. Out to prove that eating healthily doesn’t equate to eating without the flavour! Head over to my blog healthyhappyheebs.wordpress.com for more recipes and my protein baking recipe eBooks!

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Cranberry Protein Trifles

These festive trifles are perfect for a dinner party served in wine glasses and the perfect alternative to the average trifle! Also individually portioned so they are easy to serve and stops you going back for one too many portions!

Cranberry layer160g fresh cranberries25g Truvia

1 cup water

Sponge layer1 scoop of chocolate whey (25g)18g coconut flour30g cocoa powder1/2 tsp baking powder55g unsweetened apple puree25g Truvia55g liquid egg whites

40ml unsweetened almond milk

Custard layer1 scoop vanilla whey30g no added sugar custard powder

55ml unsweetened almond milk

Topping235g 0% Total Greek yogurt1 scoop of whey

Sprinkle of desiccated coconut

1. Add the cranberries along with the Truvia and water to a pan and stir together. Heat up the mixture and bring to a simmer until the mixture thickens.

2. Take the pan aside and leave to cool completely.

3. Pre heat the oven to 180 degrees C.

4. In a bowl mix together the chocolate whey, coconut flour, cocoa powder, baking powder and Truvia for the sponge ingredients.

5. Add in the apple puree, egg whites and almond milk and mix to form a thick chocolate batter. Pour the batter into 4 silicone muffin moulds and bake in the oven for 10-15 minutes.

6. Leave the muffins to cool completely.

7. Next, make the protein custard by mixing together the whey, custard powder and milk.

8. Now layer the trifles by adding a quarter of the cranberry mixture to the bottom of two wine glasses.

9. Break up the muffins into small pieces and place half into both wine glasses on top of the cranberry mixture.

Continued on the following page...

Makes 2 45 minutes

Carbs 36% 42.0g

Fats 27% 14.0g

Protein 37% 43.0g

Total 466 kcal

36%

27%

37%

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10. Top the muffin layers with half of the custard mixture.

11. Repeat the cranberry layer, muffin layer and custard layer in each glass.

12. Next mix together the Greek yogurt and whey in a bowl and put into a silicone piping bag and pipe onto the top of both trifles.

13. Finally, sprinkle with a little desiccated coconut to finish!

by Nickyaka. The Proteinologist

Recently graduated from university, Nicky is now the owner of Proteinology at www.proteinology.eu based around protein baking. She has her own cookbook and will soon be launching her first protein café. Nicky is a self confessed nut butter addict and ultimate foodie!

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Pecan Caramel & Pumpkin Protein Pie

A rich, nutty pecan base topped with a light caramel and pumpkin filling - I’ve taken a classic American Thanksgiving dessert and put a healthy, protein spin on it.

Pecans are a nut that I’ll admit, I’ve never had much time for. They’re often overlooked in favour of peanuts, almonds and cashews, but when lightly roasted, they develop a delicious buttery flavour. Not only this, but they’re rich in monounsaturated fats and antioxidants which can help protect the body from disease, cancer and infection. In addition to this, they pack a substantial amount of vitamin E, numerous B-vitamins and minerals!

Base16g pecans, roasted

16g coconut flour

5g coconut oil, melted

5g date syrup

8g cinnamon whey

pinch salt, nutmeg and cinnamon

Filling120g homemade pumpkin/butternut puree

30ml egg white

18g unflavoured whey

2tsp natvia

1tsp caramel extract

1. Preheat the oven to 160°C. Line the bottom of and lightly oil a small springform tin.

2. In a mini food processor, process the roasted pecans until ground like a flour. A few chunky bits are fine. Add the coconut flour, whey, salt, nutmeg and cinnamon. Processor again until combined. Add the coconut oil and date syrup and blend again to combine. It should look like the picture.

3. In a bowl, blend together the pumpkin filling ingredients until smooth.

4. Press the pecan base firmly down into the bottom of a small springform tin. Pour the filling mixture on top and bake for 25 minutes. Top with a few pecans once it’s out of the oven, if desired.

Serves 6 45 minutes

Carbs 30% 5.0g

Fats 40% 3.0g

Protein 30% 5.0g

Total 67 kcal

30%

40%

30%

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by Hebeaka. HealthyHappyHeebs

A protein baking, healthy eating, nut butter loving gym rat! Previously (very) skinny, but getting stronger and regaining a healthy relationship toward food. Out to prove that eating healthily doesn’t equate to eating without the flavour! Head over to my blog healthyhappyheebs.wordpress.com for more recipes and my protein baking recipe eBooks!

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Chocolate Coconut Protein Jelly

This recipe is ideal for chocolate lovers craving a sweet fix throughout the Christmas period, but without being packed full of sugar.

Creamy and indulgent, yet with protein powder and cacao, this recipe is a much healthier alternative than traditional chocolate puddings or mousses.

Note: I used two small Guglhupf tins so the jelly looked pretty and could hold a few decorative berries on top. You can use any mold you want and even serve it with bananas and dessicated coconut rather than berries - the choice is yours!

Macros given per half jelly

Jelly1 can coconut milk

¼ cup coconut oil, melted

⅓ cup Stevia

¼ cup cacao powder

2 tsp vanilla extract

1 scoop vanilla whey protein

1 sachet gelatine

1. Put everything in a blender except the gelatine and blend well.

2. Pour into a small pan and bring to the boil. Sprinkle over the gelatine powder and whisk vigorously for a couple of minutes, making sure there are no lumps.

3. Pour into your mold(s) - it makes about a pint. Leave in fridge for at least 4-6 hours until completely set.

4. Now it’s up to you how you want to serve it, although make sure you eat it within half an hour of removing it from the fridge as it’s best eaten chilled!

Makes 2 15 minutes + time to set

Carbs 9% 8.0g

Fats 80% 30.0g

Protein 11% 9.0g

Total 338 kcal

9%

80%

11%

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by Pamelaaka. SpamellaB

Pamela is a social media geek, music lover, keep fit freak and health food blogger from Manchester. Focuses on gluten-free, high protein recipes made from clean eating ingredients, it’s her mission to create healthy AND tasty recipes for all to enjoy. Check out Pamela’s blog for more inspiration: www.spamellab.com.

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Apple & Cinnamon Upside-Down Oats

Christmas wouldn’t be so special if it wasn’t packed full of treats and surprises! However, we understand that you want to keep your diet in check whilst still enjoying the festive season.

This is a deliciously innocent treat that will satisfy any sugary cravings with a fraction of the sugar and fats and will certainly not include any of the trans fats and chemicals that are added to most shop bought products!

Upside-Down Oats40g whole oats

1/2 apple of choice

1tbsp agave nectar (any natural sweetener, honey or syrup)

1 egg white

10ml/a splash of milk

½ tsp cinnamon

¼ tsp bicarbonate of soda*

1. Preheat the oven to 200°C, slice the apple into disks and place on a lined baking tray. Pop them in the oven for around 10 minutes.

2. Whilst you wait, combine the oats, egg, bicarbonate of soda, milk and cinnamon in a mug or glass (we suggest a mug but did it in a clear glass so you could see the ingredients).

3. Give it a good mix until all of the ingredients are mixed and bound together.

4. Remove the apple from the oven, carefully flip each disk over and spread a thin layer of agave nectar over the top of each one. This gives the apples a nice caramelised taste and texture.

5. Place them back in the oven for another 10 minutes to continue softening.

6. Simply place the oat mix in the microwave for around 1.5 minutes until it has risen and cooked.

7. Remove the apple disks from the oven, flip the mug upside down onto a plate and serve as you wish.

Serves 1 30 minutes

*Not a necessity but gives it a nice fluffy lift

Carbs 75% 54.0g

Fats 9% 3.0g

Protein 15% 11.0g

Total 287 kcal

75%

10%

15%

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by Tomaka. StudentNuts

Tom is currently studying Sport Science at University. He is also an exercise and nutrition blogger, with refreshing ideas and interests in the areas of strength & conditioning and nutrition. For more information make sure you follow @StudentNuts on social networks and head to his blog studentnuts.wordpress.com.

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Mint Choc Zucchini Protein Brownies

Peppermint is a traditional Christmassy flavour and makes your Brownies taste like those funny candy canes that everyone adored when they were younger.

The zucchini gives the brownies a green speckle when you cut into them. Perfect for getting kids to eat more veg, and for making them low carb, lower fat and squidgy!

If you don’t like mint, fear not! Omit the peppermint and add any other flavouring you fancy. Caramel? Vanilla? Or you can keep it simple and just stick with plain chocolate.

Brownies100g zucchini (about 2 mini courgettes)

80g Applesauce

3 tbsp. Water

2 tsp vanilla extract

2 scoops Chocolate Casein

10g Melted Coconut Oil

20g Dark Cocoa Powder

1/2 tsp salt

2 heaped tbsps of almond flour

1/2 tsp baking soda

3 tbsps Sweetener Stevia

1 tsp Peppermint Extract

10g Choc Shot/ZERO Chocolate Syrup

1. Use a food processor to shred your zucchini until it is in fine shreds (nobody wants lumpy bits of courgette in their brownies!). Mix in a bowl with the apple sauce, casein, baking soda and cocoa powder. Then fold in the almond flour.

2. Throw in the vanilla extract, salt, and peppermint extract, before carefully stirring in the stevia. Once it’s a smooth consistency, then carefully stir in the coconut oil. (At this point, add in the extra optional ingredients if wanted).

3. Put in a pre-heated oven at 180°C, either in a lined tin or spoon in cupcake cases.

4. After 20 mins, take it out and test by inserting a knife carefully. If mixture appears on the knife, put in for longer, if not allow to cool and then either put in the fridge or eat (the flavour gets stronger if left).

5. If you allow to cool, drizzle with chocolate sauce, before cooling and allow it to set.

Makes 8 30 minutes

Carbs 43% 12.0g

Fats 24% 3.0g

Protein 32% 9.0g

Total 111 kcal

43%

24%

33%

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by Adele

Nut butter addict, hoarder and recently self proclaimed foodie, I have a lot of time for health, fitness and food, and am passionate about leading a healthy balanced lifestyle. Repping the “skinny to strong” movement, whilst aiming to inspire and learn along the way.

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Chestnut Protein Cheesecake

One thing to comes to mind when I think of Christmas: chestnuts! This rum-infused, indulgent yet guilt-free chestnut protein cheesecake is ideal for family and friends over the Christmas period.

Coconut Base 3 tbsp ground almonds3 tbsp dessicated coconut2 tbsp coconut flour4 tbsp coconut oil2-3 tbsp sweetener

Chestnut Caramel150g cooked vacuum-packed chestnuts, chopped⅓ cup water¼ cup rum¼ cup sweetener1 tbsp coconut oilFew drops of caramel essence

Vanilla Cheesecake Mix250g Quark 1 tbsp cornflour1 scoop vanilla whey protein2 eggs1 tsp vanilla extract

Chocolate Swirl Topping2 tbsp Sweet Freedom1 tbsp coconut oil, melted2 tbsp cocoa powder ½ scoop vanilla whey proteinWhole chestnuts to decorate

1. Preheat the oven to 190 degrees C and grease a 23cm loose-bottomed cake tin well around the bottom and side.

2. First, make chestnut caramel. Put the water, rum, coconut oil and sweetener in a small pan, bring to the boil and cook for about 10 minutes until the water reduces and thickens. 5 minutes in, stir in the chopped chestnuts and keep stirring as it’s cooking. Remove from the heat, stir in the caramel essence and add to a blender. Blitz until you get a smooth but still chunky paste.

3. Get your base going. Melt the coconut oil then stir in the other ingredients so it sticks together. Press into your prepared tin so it covers the base and even on top. Place on a baking tray and bake for 10 minutes until it starts to look golden.

4. Meanwhile, put all of the cheesecake ingredients into a blender and whizz until smooth. Pour onto the cooked base, spooning and dotting around the chestnut caramel (more of a puree!), then bake for about 40 minutes until set and golden on top. You may need to cover it with tin foil so keep your eye on it so it doesn’t burn on top! Remove from the oven and leave to cool.

Continued on the following page...

Serves 10 60 minutes

Carbs 24% 18.0g

Fats 64% 21.0g

Protein 12% 9.0g

Total 296 kcal

24%

64%

12%

25

5. Finally, for the topping, mix together the ingredients until you get a smooth paste, then using a teaspoon drizzle over the cheesecake in any pattern you want, then chill for at least an hour. Add a couple of whole chestnuts in the middle then slice up and enjoy!

by Pamelaaka. SpamellaB

Pamela is a social media geek, music lover, keep fit freak and health food blogger from Manchester. Focuses on gluten-free, high protein recipes made from clean eating ingredients, it’s her mission to create healthy AND tasty recipes for all to enjoy. Check out Pamela’s blog for more inspiration: www.spamellab.com.

26Savoury TreatsPart 2

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Roasted Pear, Cranberry & Walnut Salad

With so much food around at Christmas, I relish the chance to eat a nice, warming, light but substantial salad during the festive period.

Combining the sweetness of the pear slices and cranberries with crunchy toasted walnuts and chunks of strong blue cheese, this really is a taste sensation that isn’t unhealthy, packed with good fats and fruit & veg that contributes to two of your five-a-day. If you’ve not roasted pear slices before, this will open your eyes to how amazing they taste in a savoury salad!

Salad1 bag of mixture of salad leaves (including spinach)

2 pears, sliced into thin chunks

50g blue cheese, e.g. Stilton or Gorgonzola, cubed

25g walnut pieces

25g dried unsweetened cranberries

1 tsp walnut oil + 2 tbsp for the dressing

1 tbsp red wine vinegar

Ground black pepper and salt

1. Preheat the oven to 200 degrees C.

2. First, put the pear slices in a bowl along with 1 tsp of walnut oil and make sure all are coated. Tip into a baking tray and roast for about 15-20 minutes until golden and softer (but not mushy!). Remove from oven.

3. While the oven is still on, put the walnuts on a baking tray and bake for a couple of minutes to toast them. Remove from oven.

4. Divide salad leaves between plates. Sprinkle over dried cranberries then place the pear slices on top while still warm. Scatter over the blue cheese chunks then top with the toasted walnut pieces.

5. Whisk together the remaining walnut oil, red wine vinegar and seasoning, then pour over your salad - now enjoy!

Serves 2 30 minutes

Carbs 33% 40.0g

Fats 60% 32.0g

Protein 7% 9.0g

Total 483 kcal

33%

60%

7%

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by Pamelaaka. SpamellaB

Pamela is a social media geek, music lover, keep fit freak and health food blogger from Manchester. Focuses on gluten-free, high protein recipes made from clean eating ingredients, it’s her mission to create healthy AND tasty recipes for all to enjoy. Check out Pamela’s blog for more inspiration: www.spamellab.com.

29

Hearty Ham & Lentil Soup

There are only so many ‘leftover ham’ sandwiches you can handle after Christmas right? Try something different with our heart warming ham & lentil soup, using up your all of remaining veg and ham from Christmas dinner with the addition of a few more simple ingredients. Guaranteed to fill you up and keep you satisfied during the winter chills.

Soup200g leftover gammon ham

150g red lentils

50g leftover carrots

50g celery

50g leftover onion

500ml water

200ml milk

½ tsp curry powder

1 chopped garlic clove

1. Chop up your celery, carrots, onion and garlic. Add all but the garlic to a covered pan on low heat with a small knob of butter to fry for around 10-15 minutes. (If you’ve got leftover onion and carrot add these in step two instead)

2. After 10 minutes, add the chopped garlic for the last few minutes.

3. Remove the veg from the heat and boil 500ml of salted water (1tsp salt) in another pan.

4. When the water is at boiling, reduce to a medium temperature and add in the lentils and the fried veg and garlic. Cover for 30-40 minutes, stirring occasionally.

5. When the lentils are soft and cooked, add the milk into the soup. Out of preference you can either leave the soup as it is (chunky) and stir the milk in, or give it a whiz in a blender to make it smoother.

6. After adding the milk and blending (or not) break or chop the pieces of gammon into the soup and bring it back to the boil. Enjoy!

Serves 2 60 minutes

33%

60%

7%

Carbs 24% 24.0g

Fats 43% 19.0g

Protein 32% 32.0g

Total 397 kcal

30

by Tomaka. StudentNuts

Tom is currently studying Sport Science at University. He is also an exercise and nutrition blogger, with refreshing ideas and interests in the areas of strength & conditioning and nutrition. For more information make sure you follow @StudentNuts on social networks and head to his blog studentnuts.wordpress.com.

31

Jamaican Jerk & Coconut Spiced One Pot

This is a recipe for Jamaican Jerk and Coconut Spiced One Pot. A winter warmer, packed with protein, healthy carbohydrates and full of flavour.

Pair turkey with cinnamon, sweet potatoes and the option of adding in festive fruit, it begins to look a lot like Christmas. Plus, each variation has its own health benefits – three recipes in one, Christmas has come early!

The basic base is the same, and then you add the ingredients depending on which variation you want to make. This makes it suitable for after Christmas too. Ideal, after all, a turkey is not just for Christmas!

Base 20g Coconut Milk Powder and water OR 100ml Reduced Fat Coconut Milk

Jerk Spices (found in most supermarkets)

Garlic Clove Crushed

Chilli Flakes

Cinnamon

½ tsp Vanilla Extract

Serves 1 20 minutes

*Macros for this recipe are available at TrainEatGain.com

32

Sweet Potato & Turkey 200g Fresh Diced Turkey Breast

1 Medium Sweet Potato (cooked and cut into chunks)

White Fish & Ciabatta 2 Ciabatta Rolls (such as Dietary Specials Gluten-Free)2 Extra Garlic ClovesOrange Pepper10g Coconut Oil60g Non Fat Greek Yogurt instead of coconut milk

Turkey, Sharon Fruit & Pan Fried Sprouts 200g Fresh Diced Turkey Breast1 Sharon Fruit (cored and sliced thin)5g Coconut Oil50g Brussels Sprouts (halved)

Fry the turkey with chilli flakes and garlic, in a frying pan, until cooked through. Tip in the jerk spices, and coat completely, before throwing in the cooked cubes of sweet potato. Then turn down the heat and add the coconut milk, stirring to avoid curdling. You can add more liquid (water if it is too thick) before sprinkling with cinnamon and add the dash of vanilla.

Steam the fish separately. Meanwhile, preheat oven to 180°C and place the ciabatta in for 10 minutes. Fry the peppers with the garlic and chilli flakes, before adding the jerk spices once soft and remove from heat.

Once the bread is warmed, take out of the oven, smear with coconut oil and add more crushed garlic, before putting back in the oven for 5 minutes. Add the yogurt to the jerk spiced peppers and stir, until it coats. Serve on top of the fish and alongside your ciabatta.

Fry the turkey with chilli flakes and garlic, until cooked completely. Tip in the jerk spices, and coat and then turn down the heat and add the coconut milk, stirring. Once it starts to thicken and bubble, add the Sharon fruit, a dash more water and leave to simmer for 5 minutes, stirring occasionally. You can add more liquid if it becomes too thick before sprinkling with cinnamon and add the dash of vanilla.

In a hot pan, fry the sprouts with coconut oil, garlic and chilli flakes until soft but slightly crispy on the outside.

by AdeleNut butter addict, hoarder and recently self proclaimed foodie, I have a lot of time for health, fitness and food, and am passionate about leading a healthy balanced lifestyle. Repping the “skinny to strong” movement, whilst aiming to inspire and learn along the way.

33

Spicy Christmas Leftover Cakes

There’s always those few roasties and brussel sprouts left over after a big Christmas dinner. One person decides they don’t like sprouts this year and another has filled themselves up with too many pigs in blankets! Well now your Christmas leftovers don’t need to go to waste.

Along with a few added simple ingredients, you can turn your unwanted ends into a whole new meal, perfect for the post-Christmas blues. Collect up your leftovers and get yourselves making some of these delicious ‘bubble & squeak like’ savoury cake patties! – mmm mmmm!!!

Leftover Cakes200g leftover roast potato

100g/5 leftover sprouts

20g onion

½ egg white

½ fresh chilli pepper

½ clove garlic

Choice of oil for the pan

1. Gather your leftovers and other ingredients, mash the roast potatoes until there are no large lumps (there is no need to take off the crispy skin, it adds texture and is the tastiest bit of a roastie!).

2. Chop up your sprouts, onion, chilli and garlic very finely and mix all together.

3. Combine all of the ingredients together and add the ½ egg white to help all of the ingredients bind.

4. Mould into a big round ball and then split in half. Mould into two burger shapes - here are your cakes!

5. Heat a pan on a medium-high heat with a choice of lubricant to help the cakes brown. When the pan is hot enough you can add the cakes.

6. Fry off the cakes flipping once in a while, until hot through and brown and crispy on either side.

7. Tuck in! These can be added as a side to cold leftover turkey, gammon, or any other meal you can think of!

Makes 2 20 minutes

Carbs 68% 28.0g

Fats 16% 3.0g

Protein 14% 6.0g

Total 166 kcal

69%

16%

15%

34

by Tomaka. StudentNuts

Tom is currently studying Sport Science at University. He is also an exercise and nutrition blogger, with refreshing ideas and interests in the areas of strength & conditioning and nutrition. For more information make sure you follow @StudentNuts on social networks and head to his blog studentnuts.wordpress.com.

35

Turkey Oregano Sweet Potato Sliders

It’s Christmas. You know the drill. Stodgy food, dodgy drinks and lots of them. But, it doesn’t have to be. You don’t want to be the one coming out of the festive season looking plumper than the turkey you cook on Christmas day! With the right choice, Christmas can still be enjoyable whilst eating healthy, balanced food.

Turkey for example, or turkey mince in this case, is versatile, cheap, lean and packed with protein. Combined with sweet potato, these turkey towers are great for either a meal or to serve as canapés or bites at a party!

Turkey SlidersOne Medium Sweet Potato (sliced into discs)

200g Turkey Breast Mince

10g Coconut Oil

¼ Medium White Onion (diced)

Large Handful of Spinach

Oregano

Chilli Flakes

Garlic Clove (crushed)

Pink Salt

2 tbsp Pickle*

1. Mould the turkey mince into six small balls, roll in oregano and then use a teaspoon to push a bit of crushed garlic into each. Sprinkle with some chilli and set aside.

2. Heat the coconut oil in the pan, place the meatballs evenly around the pan and allow to cook all the way through (you want them to be completely cooked with no pink meat left). Once cooked, throw the onion into the same pan with some salt and allow to soften.

3. In a separate pan of boiling hot water, boil the sweet potato slices. They should be soft when done.

4. To plate up, drain the sweet potato, place onto a plate and then optionally, place a bit of pickle onto each sweet potato. Pop a turkey meatball on top, sprinkle with more oregano and then mix the onions into the spinach to serve on the side.

Makes 4 25 minutes

*This is optional but makes the dish more festive!

Carbs 35% 12.0g

Fats 19% 3.0g

Protein 46% 16.0g

Total 141 kcal

35%

19%

46%

36

by Adele

Nut butter addict, hoarder and recently self proclaimed foodie, I have a lot of time for health, fitness and food, and am passionate about leading a healthy balanced lifestyle. Repping the “skinny to strong” movement, whilst aiming to inspire and learn along the way.

37

Beef and Mushroom Stroganoff

Not technically a ‘Christmas’ dish, Stroganoff was always a winter meal that my mum made for the family when I lived at home. It reminds me of cold days, the icy walk home from school, freezing hockey games, winter walks with the family and all sitting together and eating together.

Traditionally Russian and made using cream, butter and milk, it isn’t typically the most ‘macro friendly’ meal. But with some clever substitutes, it can be. Plus, it’s really easy. Plenty of protein from the beef and yogurt, plus abundance of vegetables and micronutrients in there to fight winter colds and illness.

Stroganoff1 Beef Frying Steak (trimmed of fat) approximately 200g

2 Large Mushrooms (one sliced into slithers)

1 quarter yellow/orange pepper (deseeded & sliced)

200ml water and a ¼ vegetable stock cube

100g 0% Total Greek Yogurt

1 Small Courgette (spirazlized or sliced)

1 Garlic Clove (crushed)

5g Coconut Oil

Mixed Herbs

Chilli Flakes

Salt

1. Fry the Beef steak until just pink in the middle before adding the peppers, sliced mushrooms and garlic. When these have become soft, throw in the chilli flakes and mixed herbs. Turn down the heat slightly.

2. Sprinkle your full mushroom with herbs, salt and either water or a bit of oil (I used a spray of coconut oil, to keep it soft) and either cook in the oven at 180°C for 5 minutes or microwave for 2 minutes.

3. Into the pan of beef, pour the stock and simmer until about half the water has evaporated. Then whack the yogurt into the pan and stir through until evenly coated. Sprinkle with more mixed herbs.

4. Either serve the beef on top of the mushroom and with another form of carbohydrate, or top your mushroom with the courgette like I did.

Serves 1 25 minutes

Carbs 10% 11.0g

Fats 27% 13.0g

Protein 63% 66.0g

Total 430 kcal

10%

27%

63%

38

by Adele

Nut butter addict, hoarder

and recently self proclaimed

foodie, I have a lot of time

for health, fitness and food,

and am passionate about

leading a healthy balanced

lifestyle. Repping the “skinny

to strong” movement, whilst

aiming to inspire and learn

along the way.