Tag Archives: fitfood

Mocha Overnight Oats – chocolate & coffee flavored porridge

Just a quick FYI. This is not a paid endorsement/advertisement by any of the companies mentioned. Should I ever be so lucky to be in a position to be paid to test food I’ll be sure to scream it from the highest rooftop 🙂 This is just my way of sharing some knowledge. 

Coffee, Chocolate, Caramel. All great great in their own right, even better paired together.

18380423_169154200280059_1856244174811037696_n

Having oats for breakfast have become a staple of my diet recently so I have been tried and tested some different flavors just so I could mix things up from day to day and keep the first meal of the day exciting. These Mocha Overnight Oats are by far a game changer and I urge anyone reading this post to give them a try. Especially if you love the taste of coffee… and chocolate… and caramel…. together!! There’s a choice of hazelnut which has yet to be done but definitely looking forward to that sometime soon.

As can be seen in both pictures the main player is the flavored instant coffee made by Beanies. Aldi had them in stock a few weeks ago for €3 each (side note: props to Aldi recently, they have been killing it (in a good way) with their food options as of lately. Somehow whenever I think about an idea for food I would like to try/create Aldi happen to be selling it the very next week).

I enjoy coffee and usually drink espresso straight. Becoming accustomed to the strong bitterness is a required taste however should you develop a habit over time the bitterness soon becomes a lot milder and in no time tastes like sweet nectar when it meets the lips. The coffee (Beanies) itself is already slightly sweetened which takes away some of the bitterness left in your mouth although its worth playing around with quantities until the right balance is achieved. In saying that the addition of protein powder or flavor drops etc. will  add sweetness too.

Leaving the house at 5:00am to train before work is tough enough without having to prepare meals in advance. Therefore making these the night before and having them ready to go after a shake is a huge time saver. From a flavor perspective leaving the oats to soak up overnight allows the coffee and chocolate to marinade and come through which produces a much deeper flavor more so than if heated up.

Again it is important to mention that the quantities are based on my own requirements and should be adjusted to fit your own lifestyle and needs.

Ingredients 

85g Oats

20g Protein

12g Peanut butter powder

5g Raw cacoa powder

2 tsp Beanies coffee – 1 chocolate & 1 caramel (you decide)

Method

Mix everything and add in some water or milk until just about covered, mix and leave overnight. That’s the simplicity of overnight oats. Hope you enjoy this one. Any tips please feel free to share as I am always on the hunt for new things.

 

Shane.

Basic essentials of vital importance for superstar student cooks.

Creating something from scratch takes some patience and dedication. Chefs, musicians, construction workers, artist’s all share something in common in terms of the equipment they use being of a certain quality or standard. 

This also applies to those of us who try to be creative at home. Having easy access to the necessary tools is of vital importance for anyone living off a budget, sticking to a healthy plan, preparing food in advance etc. I rely on a few basic peices of equipment that have a significant contribution in achieving efficiency in the kitchen. In other words, the items listed below allow me to prepare large quantities of food in the shortest amount of time because they help reduce the total amount time spent preparing & cooking food. This I believe a key factor when keeping track of a budget or a diet.

Before you say psycho…

I would like to confirm that the knife collection is due to a previous professional endeavor that is no longer the situation.

The majority of these knives are rarely used as the one I rely on the most is the long serrated confectioner’s knife (1st on right beside the sharpener). Costing around 30 euros (link below) it is by far the most versatile of the bunch because ilon one side of the blade there are little “teeth” and the other side is straight as a razor.
It gets used for everything – chopping all kinds of veg, slicing meat, carving chicken, cutting up desserts etc.

So – my recommendation is to forget about buying lots of different knives, just invest in one good knife and a steele or stone to maintain a sharp edge.

Mind your tips…

Unless you like the pain that comes with loosing a finger or two. I assure you the sensation triples when the skin is grazed from your knuckles while grating the zest from citrus fruits or hot chillies.
Besides that – using the madolin safely by taking your time pays dividends over time as you become faster. Before you know it, you’ll have developed ninja like speed just rattling off onions and peepers right down to the core stopping just before the tips of your fingers end up in the bin.

3 wise pans

Having in your possession some decent pans are essential components in the persuit of great cooking at home. A deep wok that allows you to make stirfrys, stew, spagball in fact anything in large batches. There’s nothing a wok cannot be used for as they are so versatile. 

A small pan for cooking omelettes / pancakes and reheating cooked rice in are perfect for quick and easy meals. Sometimes making  small quantities of food can get lost in a large pan so it is handy to have a small one on standby for meals that require less maintenance. 

And finally a griddle pan – IKEA sell these for €10 and are ideal for bugers, steaks, chicken, sweet potatoes, corn on the cobb. This is personally my favorite because of the smokey, charred, bbq flavor that can be achieved when cooking meat or veg. The only downside is the amount of smoke that builds up when left on a high heat, even if it’s not for long. My advice is open the windows on advance. 

When the pan begins to smoke and get hot, put the meat or veg. onto the pan and let it cook for a few minutes then turn the heat down to medium. This way it allows for the food to become charred and will then slowly continue to do so as the smoke clears away.

Again it is unlikely that I would cook from start to finish on the griddle pan with the exception of burgers perhaps. Usually I’d start the chicken on the pan and finish it in the oven, or start in the oven and finish on the pan.

Nothing is achieved without effort so therefore the plan is to maximize the the highest amount of output based on the level of input. Having a few of the basic essentials will no doubt in my mind helps make life at the stove that bit easier.

Peace out,

Shane.

(The link for a good set of knives can be found below. Just to clarify this is NOT a paid advetisment by any company who either make/sell/stock these products, this is just some friendly advice)

http://www.sweeneyorourke.com/ebstore/so/product.asp?p_part_code=~4501%2E26

FFCreations # 12 Heuvos Mexicanos

Like spicey food?… Then you definitely need to have these. The ingredients are simple because I have yet to go food shopping so I literally just reached for what I could from the press.

Traditional Mexican eggs are filled with rice, fried beans and guacamole along with a while host of veggies and meat.

Seeing as I did not have most of the ingredients above didn’t matter, just improvise instead with what you have ensuring the main ingredients are eggs & chilli. Just make it is spicy AF 🔥

Under the ingredients list is the name of the brand & store that I purchased them in. Once again the macros are uploaded onto Myfitnesspal, just search for the heading under feastfoodcreations.

Ingredients

3 medium free range eggs (Kerrigans butchers)

1 wholemeal tortilla wrap (Tesco)

30g light creme fraiche (Tesco light choices)

25g grated mozzarella cheese (Ardagh, Aldi)

50g El Paso Mild Cunky Salsa.

2 lean smoked bacon medallions (Brannans, Aldi)

5g coconut oil (coco loco, Aldi)

50g red onikns, peppers & jalapenos.

 Method:

Basically just scrambled eggs.

  1. Pace the tortillas on a griddle pan and let them slowly toast away (alternatively just put the oven or microwave until soft).
  2. Roughly chop the veggies & Bacon & fry in the cover oil in a pan for 5 minutes.
  3. Whisk the eggs in a bowl with some salt/pepper.
  4. Veggies are soft add in the eggs and turn down the heat slightly stirring until the eggs begin to scramble.
  5. Add in the cheese & mix.
  6. Lay out the tortilla flat nd start with the salsa on the bottom, then the eggs.
  7. Top it off with the creme fraiche & crushed chilli flakes.

(Tip: soft goats cheese goes really nice and adds a creamy texture if that’s your things. If not, enjoy as is)

 

FFCreations # 11 Protein Pancakes

Couldn’t decide on pancakes or waffles so I made both… ⤴

Just as good as your ordinary stack with the added benefit of being lower carbohydrates and packed full of Protein. Also suitable for coeliacs, perfect at anytime of the day even better after the gym.

Getting straight to it…

Protein Pancakes

(Makes 2 Full Stacks of pancakes, enough for 2 people)

Ingredients:

100g Banana

3 eggs

30g Nut Butter (Almond)

60g Greek Yogurt (Glenisk)

60g Protein Powder

50-60 ml Unsweetened Almond Milk (Alpro)

Method:

Blend all of the ingredients in a processor

Depending on how thick or thin you prefer you like your pancakes just add less/more milk.

Leave to rest for 10 minutes.

Heat up a small pan (or waffle maker) with some low calorie spray oil or use coconut oil.

Pour in a small amount of the mix and cook on each side for 3 minutes over a medium heat.

Additional condiments are a great way of elevating dishes, just remember to track any additional food as the recipe above is only what is uploaded onto myfitnesspal. Search for feastfoodcreations

 

 

Stronger than before #2 getting back on track

Nearly a week since trying to back into a normal routine has had its ups and downs. I had the gym program and a fridge full of food so the focus of the week was to:

  • Prepare ALL meals in advance
  • Gym at least four times
  • Count marcos
  • Daily 2.2 litres of water 
  • Sleep 7+ each night

The reality with work and studying for an exam in August looming things got a little shook up.

The reality:

  • Meals prep only lasted me until Friday (5/7 days is good for the first week back)
  • Gym will only be 3 times this week ( with 1 or 2 low sessions of low intensity walking in the fresh air)
  • Went over on my macros on Friday (blame Star Trek)
  • Plenty of water
  • Lots of sleep

All in all I’m happy with how the week went.

I wasnt expecting to pick up exactly were I left off. Mostly because I knew:

  1. The first week back is always hard. 
  2. That too much at once will most likely result in failure and leave me feeling miserable.
  3. We are all human and therefore mistakes are made.
  4. Regimented routines and restrictions suck  (enjoy what you do, live in the moment and adjust to suit your needs)

My main focus was a guideline of what I wanted to achieve during the week. Regardless of success or failure I would accept what happens and move on.

I gave it my best and stuck to about 75% of my original focus. Most importantly it was an enjoyable (even post leg day) and productive week and it didn’t feel as if  there where any restrictions in terms of food. 

Sunday will consist of going the gym, food shopping, cooking and making a plan and a new focus for the week ahead. Then head out for the rest of the day and get some fresh air by the coast. 

By aiming to improve on what I started at the beginning of this week the result is to become stronger than before by getting back on track one step at a time and not over complicating the process.

Shane.

Stronger than before #1 press reset

This time three weeks ago we swam in the Caribbean and drank like pirates. At the same time soaking up all of the sunshine that we could get.

Mexico was more than just a holiday. It was a D-load from life that allowed both my girlfriend and I to take a step back from reality and really appreciate a moment in time that we know will standout forever as paradise.

I had every intention of hitting the gym out there, but because it didn’t open until later in the day nothing ever developed and resulted in falling off the wagon (resuming old habits that involves indulging on anything not nailed down).

Since returning home the holiday continued as we hit up our favourite pizza and burger joints across Dublin (more on these in the future I promise) followed by a BBQ in the countryside over the weekend.

I have gained at least a stone in the last 3-4 weeks having just stepped back on the scales on Monday morning.

It is time to pickup the pieces and get back on track with the gym, food, study, work, life which is cool because I enjoy doing what I do. 

Falling off the wagon went on for longer than expected but it was totally worth it having gotten loads out of my system.

Although physically I may be below par, mentally I have comeback feeling stronger than before. I kept my finger on the reset button for just a little longer which I know will help me get in shape over the next couple of weeks.

During my time away I did keep my ear to the ground and researched a lot of training routines online which would suit my goal of shedding pounds and gaining muscle. In addition, something that was manageable and flexible that would allow for an easy transition so as not to become to overwhelmed. [Settled for Rob Lipsetts L/P/P routine which involves a combination of compound and isolated workouts for the special process of €9.99] Bargin!!

I recalculated my macros to give me more control of food portions and help plan meals for the week along with a huge food shop and a trip to the butchers.

All of this ensures that when the time came I was ready to hit the gym and with a bang.

Having everything ready to go we smashed a decent leg and core session in Flyefit Coolock on Monday evening. With temperatures of 30℃ in Dublin throughout the week it would be a shame not to do some cardio outside.

Instagram
feast_mode_irl

soceightnine

Thank you and stay tuned,

Shane.


FFCreations #2 How to burger

Continuing on from the first post is as follows, the nutritional information of the burger in the picture that I made during the week for dinner and how I made them can be found below.

So as not to in undo all of the hard work and exercise in one sitting I have put together a few simple ingredients to make a burger that is macro friendly, and tasty too. All of the ingredients can be found on myfitnesspal. The weekly shop for vegetables etc. are from Aldi and the meats are from Kerrigans in Malahide. Alternatively if Kerrigans don’t have the mince, then any lean mince from the butchers or Aldi’s less than 5% fat will do. 

Usually we buy Kerrigans pre made burgers that are 120g. Since both of us like them a bit bigger I mix them all up in a bowl and weigh them out again at 226g. Yes you could just save the hassle and eat two of the pre made burgers but that extra bit of meat doesn’t fit in the bun and gets a bit messy.

Macro Breakdown for one burger:

  • Calories – 595
  • Protein – 75.6g
  • Carbs – 29.5g
  • Fat – 18.5g

Ingredients used to make one burger.

  • 226g (1/2 pound) lean mined beef 
  • 2 lean bacon medallions 
  • 1 slice low fat cheese
  • 1 brioche bun
  • 15g lighter than light mayonnaise
  • 15g reduced sugar ketchup
  • 5g yellow mustard
  • Few slices of red onion 
  • Sliced pickle
  • Baby gem lettuce
  • Cracked black pepper
  • Rock salt

Method:

  1. Heat up a griddle pan (no oil is needed).
  2. Mix the meat up in a bowl with the salt & pepper.
  3. In your hands roll 226g of meat into a ball.
  4. Then shape into a paty by pressing it down and shape it until nice and round.
  5. Griddle pan should be hot, so place the burger in the pan & cook away on a medium/high heat on each side for a 4-5 minutes.
  6. Add the bacon medallions and let them cool for a few minutes.
  7. Let the meats cook. In the mean time slice up some red onion, pickles and lettuce and get the buns and cheese ready.
  8. Place the cheese on the burger and let it melt.
  9. Toast the buns and then be ready to assemble (I toast them on the pan, as it gives a cool rustic look).
  10. To assemble:  bottom bun, mayo, lettuce, beef, onions, pickle, ketchup & mustard, top bun.

It seems like a lot of work but after making these once or twice then the pattern becomes more familiar and much easier in the future. Practice makes perfect eh?..

Over time you will take out and add ingredients to make it the way you like. Which is great because burgers are so versatile you can do whatever you want. I will be sure in the future to make a few variations using turkey mince. 

Most of all, enjoy what you eat.

Thanks,

Shane.