All posts by feastfoodco

27, Irish, Dublin, DIT Business Student, Gym, excessive Reader/ Writer ,part-time listener, exChef & food lover

5 Days – 5 Meals: Turkey & Egg Cheese Burger


There’s no wrong way to make these. The variations are endless but this is by far one of tastiest ways to eat turkey burgers and eggs.

Difficulty: Simple
Cooking time: 10 mins
Serves: 1

Nutritional info (based on 1 person)
Calories: 508
Carbs: 34
Fats: 16
Protein: 52

Ingredients
1 BK Flamer
1 Wholemeal bun
1 Slice of Lighter Cheese
1 Egg
50g O’Egg whites
15g Lighter than light mayonnaise
5g Dijon Mustard
Sliced red onion
Sliced pickle

Method
1. Preheat a pans over a medium heat.

2. In a bowl crack open the egg and measure the egg whites and whisk with a fork.

3. Cook the turkey burger in a pan with spray oil or on a George Foreman grill.

4. Cook the eggs over a medium heat – omelette style or scrambled.

5. Toast the buns.

6. Put it altogether

5 Days – 5 Meals: Spicebox

Portion sizes to tailored for all needs – Cut v Bulk, Male v Female, Low carb v High carb

Difficulty: easy
Cooking time: 20 mins

Serves: 2

Nutritional info (based on 1 person)
Small Large
Calories: 466 784
Carbs: 28 60
Fats: 7 25
Protein: 70 72

Ingredients
1 Spice Box
100g Carrots
2 Chicken breasts (165g each)
150g strong roots (large portion only)

10ml sesame or coconut oil (large portion only)
85g Mayflower curry powder
1 onion
1 pepper
125g mushrooms
1 pack of tender-stem broccoli

Method
1. Preheat the oven to gas mark 5 or 190 degrees Celsius and boil the kettle.
-if having additional strong roots, put them into the oven asap!

2. Slice the carrots using a mandolin and then finely slice into strips.

3. Chop up the vegetables except for the broccoli, put that to one side for now.

4. When the kettle is boiled, place the broccoli into a colander in the sink and pour over the boiling water. This just takes the bite of them before going into the oven.

5. In a large tray, empty the contents of the spice box and add in all of the vegetables and the two chicken fillets. Lightly season they tray with salt & pepper and place in the oven uncovered for approx. 20 minutes until the chicken is cooked.

6. In a small pot, measure out the curry sauce as explained on the box. 85g mixed with 270ml of water and gently simmer until it thickens.

7. When all is cooked, divide the tray between 2 plates and pour over the curry sauce too.

8. Don’t forget the extra fries, and the sesame oil can be drizzled over the top now too.

5 Days – 5 Meals: Chilli Beef with Nachos

Chilli Beef with Nachos
Won’t be long before days get shorter and nights become colder. Chilli beefs with an extra kick is sure to keep you warm inside. Low carb and high in protein. The chilli make enough for 2 people. Condiments such as the ceese and sour cream be tailored to suit each person’s needs.

Difficulty: Novice Chef

Cooking time: 40 mins

Serves: 2

Nutritional info (based on 1 person)
Calories: 575
Carbs: 16
Fats:24
Protein: 67

Ingredients

500g Premium Beef Mince
100g tomato puree
1 tbsp of Chilli powder, paprika, turmeric, Cajun gymchef spice
4tbsp balsamic vinegar
½ punnet cherry tomatoes
½ bulb of garlic
1 chilli
1 onion
1 lime
3 peppers
125g mushrooms
2 mini wraps (32g each)
40g mozzarella cheese (each)
40g sour cream (each)
40 hot salsa
Jalapeños

Method

1. Preheat a large pot over a medium heat

2. Roughly chop the vegetables into bite sized chunks and season the meat with salt and pepper.

3. Turn up the heat of the pot and when it starts to smoke add in the mince and all of the vegetables and allow them to cook for 5 mins.

4. Turn the heat back down to medium, add in all of the spices and give it a good mix until well combined.

5. Add the tomato puree and mix well again.

6. Add 250ml of water and the balsamic vinegar. This should loosen the mixture up if it becomes to stodgy.

7. Turn the heat down low, season with a pinch of salt and pepper and let simmer for 30 mins until all of the vegetables have softened.

8. Season the wraps with the same spices again and bake on a tray in the oven for 5 minutes until they begin to brown. Then take them out and cut in half, then in half again and so on until they resemble Nachos.

9. At the very end take it off of the heat and squeeze in the lime juice.

10. Divide into two bowls and top it off with the sour cream, cheese, salsa and jalapeños.

5 Days – 5 Meals: Fans Choice Meatzza & Sweet Potatoes

Difficulty: easy

Cooking time: 20 – 30 mins

Serves: 2

Nutritional info (based on 1 person)

Calories: 505

Carbs:39

Fats: 11

Protein: 47

Ingredients

2 Fans Choice Meatzza’s

150g Strong Roots

1 Red or White onion

2 Peppers

125g mushrooms

2 tbsp Cajun gymchef spice

Method

  1. Pre heat the oven on the highest gas mark.
  2. Measure the sweet potatoes onto a tray and place them on the top shelf in the oven straight away.
  3. Slice up all of the veg into chunky bite sized pieces and place them onto another try with the gymchef seasoning.
  4. Move the sweet potatoes down and put the veg tray into the oven along with the meazta.
  5. Turn the oven down to 5 or 190 degrees Celsius and cook for 20 – 30 minutes

5 Days – 5 Meals: Spicy Eggs, Turkey Burger & Tortillas

5 brand new recipes each day for the next 5 days. The beauty with these recipes is that the nutritional value can be adjusted accordingly to suit your requirements.

Spicy Eggs (2)

Super simple to make and it cooks in no time too. The real beauty of this dish and many of the others is that the ingredients can be adjusted however you want them to suit your needs. There are days where more protein and less carbs is required so more egg whites are added and only 1 wrap. The same can be done with the fats. If more or less is required, it is simply a matter of adjusting the amount of oil or cheese.

Difficulty: easy

Cooking time: 10 mins

Serves: 1

Nutritional info (based on 1 person)

Calories: 649

Carbs: 41

Fats: 28

Protein: 56

Ingredients

1 BK Flamer

1 Egg

50g O’Egg Whites

5g extra virgin olive oil or coconut oil

40g grated mozzarella cheese

40g light sour cream

40g hot salsa

2 mini wraps

1 tbsp Cajun gymchef spice.

1 spring onion – chopped

Spicy Eggs (7) Spicy Eggs 20170908_113501.jpg

Method

  1. Preheat a small pan on a medium heat.
  2. In a bowl, crack in the egg and measure out the egg whites and whisk with a fork.
  3. In a dry pan cook the burger on each side for 2 – 3 minutes then roughly break it up in the pan.
  4. Add the oil, the spring onions and the beaten eggs. Sprinkle the Gymchef. Allow to cook over a low heat mixing it with a spoon/spatula until the eggs scramble.
  5. Toast the wraps. Then fill with the eggs and top with cheese, sour cream and salsa.

Perfect Sweet Potato Fries

Right so let me just say that what constitutes as perfectly cooked sweet potato fries or any potato fries for that matter entirely depends on each person individual preferences. Some prefer crisp and crunchy while others prefer soft and smushy. Personally I like both as long as they taste good. But put a gun to my head and make me choose then it’s without a doubt crispy for me.

Methods of cooking will determine the final outcome of flavour and texture. Deep fried in oil will always guarantee crispy delicious golden fries but that about all you will get. Plus the nutrional value becomes irrelevant as soon as anything is cooked in large amounts of boiling hot grease.

If you want to achieve really tasty and delicious fries that are also beneficiary to your health then I suggest roasting is the best way to go. By roasting the fries you can load up on loads of extra flavour.

Traditionally, roasting anything invloves cooking food in an oven using fat (usually in the form of oil) and dry heat to render and soften meat or vegetables. The combination of fat and heat reduces moisture and causes the natural sugars in the food to caramelize and turn dark giving it a really rich intense and sweet flavour. When roasting, food is almost left uncovered and the food is cooked from the outside in.

Baking on the other hand is similar to roasting in terms of the dry heat method. However, fat is not used on the food and are often cooked “dry” covered with foil in order to retain the moisture.

Baking with fat – think of cakes and pastries. Fat is added into the mixture along with other ingredients. This time the dry heat and fat react in a way that forces the mixture to rise rather than carmelize. Food is covered and cooked from the inside out.

Sweet Potato Fries

These are so simple and the method below will without any doubt will create perfect fries each time. Many people I have spoken with who have tried to make sweet potatoefries in the oven always have the same complaint – that the fries don’t go crispy enough and that they always end up being to soft and limp.

The reason that they go soft and limp is because of too much moisture retention due to lack of heat in the oven and the airflow between them is not enough either. Essentially the potatoes are stewing in there own juices getting soggy.

First things first – for crispy fries you need to cut then up small. By small I don’t mean shoe string. Cut them up so that one large potato isn’t just 5 big wedges. Cut the potato in half and then half again and then in half again until a finger in length and size.

Quantities

For every 250g of fries I use 10g of coconut oil. I find this ratio works really well.

Spices

Paprika, Tumeric, Cayenne, Sea Salt & Pepper and sometimes Cinnamon.

Herbs

Garlic, Thyme, Rosemary

Preheat the oven to 180°C

Put all of the veg and spices into z bowl or large tray. Melt the oil, pour over and give a good mix. Didn’t over fill the tray. Make sure there’s enough space for adequate air flow. Space them out, use two trays is necessary and rotate them in ghe oven from top to bottom every 30 mins or so.

Place in the oven and cook for 45-60 mins minimum. After that it’s a matter of personal preference.

Final word

With everything in the kitchen practice makes perfect. Learn from previous mistakes and then try again next time. Everything can be tailored and adjusted to suit the situation. Quality of food, the type of oven – gas or electric can have a huge impact when attempting a recipe. Recipes are only guidelines so try to figure out how you can do it better next time before giving up after the first time.

Shane

Training & Nutrition: finding a way that works

FACT: the weight I gained did not happen overnight. It slowly built up overtime. Therefore, loosing it in a sustainable and measurable way was the only way I could loose it IF I wanted to keep it off.

Suddenly overhauling a routine overnight isn’t really going to last more than a month. Eventually the old habits begin to creep in again as “change” becomes to overwhelming and will power becomes diminished. In my case I mentioned in the previous post about how busy the start of the year was going to be with an intership on top of an already busy workload.

The devil in the detail

How can I make small (positive) changes and adjustments overtime so that they become habits? The answer lies within the question. By making small changes one step at a time!! In my mind I could see the end result – how I wanted to feel, how I wanted to look and who I wanted to be. The issue was really figuring out the best possible way of getting from point A to point B that actually worked. For two years I have gone through this process of visualisation, starting a journey, loosing focus and then falling off just as I get some headway. I wasn’t fully committed and the reason for not being fully committed was because I was making to many changes at the same time. Overtime the whole thing just become too much to handle.

This time it’s going to be different

Because this time I knew that the mistakes I made in the past will serve as a lesson for the future. To cut the weight I knew that fundamentally I needed to eat less junk and move more. This is the starting point or laying the foundation so to speak. Before the diets, counting macros, training splits, finding a coach and everything else in between. The main focus for the time being is cutting out junk food and start eating healthier. Sounds simple right? And it can be, although “change” is something that we all want to resist because it takes many of us out of our comfort zones. The devil you know and all of that.

How did I eat healthier? I began by buying fresh food in abundance. Meats, fish, eggs, fruit and vegtables. Cooked the majority of my meals using fresh ingredients and aim to eat 3 sold meals a day. Breakfast, Lunch, Dinner with a snack in between if needed. This, combined with 4 days at the gym lifting weights and cardio was more than enough to get the ball rolling and see how I would respond. If anything, for the sake of 15 weeks it would give me a good opportunity to play around with food/recipes, research methods and comfortably adapt.

One of the great things about cooking meals was that it allowed me to plan the week ahead. With a fulltime internship and a part-time job I had to make the most of my time in the kitchen in order to avoid making the wrong food choices throughout the day. It worked out quite well actually. The internship was Mon – Thursday 9-5:30 and then working shifts Friday, Saturday “or” Sunday. That was the routine for the next 15 weeks so knowing in advance the weeks ahead really allowed me to plan effectively.

Small changes, one step at a time and nothing to drastic at once or else risk the whole thing crumbling down. A lot of what I was doing at the beginning was very rigid. However, it was the rigidity of the process that would allow me to add variety and then see how things evolve.

Now that I had found a way that worked all I really had to do now was show up and perform.