Chicken and avocado salad with Brazil nuts

Chicken and Avocado Salad with Brazil nuts

Serves 2


2 chicken breasts, cut into strips
1 avocado, peeled and sliced

A handful of Brazil nuts, chopped

2 red chillies, finely chopped

2 cloves garlic, crushed

2 limes, zest and juice

A handful of coriander leaves

4 spring onions, sliced

2 little gem lettuces, washed and shredded

Juice of 1 lemon

Sea salt and black pepper


Marinade the chicken strips with the lime zest and juice, chilli, and garlic for half an hour or if you are pushed for time just fry them in a hot pan with just a tablespoon of coconut oil until cooked through.


Combine the lettuce, coriander, avocado, spring onions and Brazil nuts in a large bowl, and dress with lemon juice, salt and pepper.

Fillet Steak with Roquefor and Cauliflower Mash

Fillet Steak with Roquefort and Cauliflower Mash

Serves 1




1 fillet steak

Tbsp olive oil

Half a cauliflower

Pint of milk

30g Roquefort or other blue cheese

50g rocket


Cook the cauliflower in the milk until soft, drain and mash/puree with the cheese, salt and pepper. A hand blender or a food processor gives the best results. Heat a griddle/frying pan, brush the steak with oil and season it. Cook on a high heat to your taste. Serve on the mash with the pan juices and rocket.

Beef Chilli


Serve on it’s own with a garnish of coriander and avocado or over Cauliflower Rice.


2–3 slices of uncooked bacon
1 onion, chopped
2 cloves garlic  chopped
500g ground beef
1 tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon paprika
1 ½–2 cups water (or beef broth)
1 400g tin chopped tomatoes with liquid
1 tablespoon apple cider vinegar
1 tablespoon of dutch process cocoa power (e.g. Green & Blacks Organic Cocoa Powder)
1–2 peeled carrots, cut into ½ inch dice or smaller

Optional garnishes: finely chopped avocado, chopped cilantro, grated cheese, sour cream or crème fraîche


1)      In a large saucepan over medium-low heat, cook bacon a few minutes until slightly brown. Add chopped onion to the pan and stir into bacon. When the onions are semi-translucent, add garlic and stir. Cook a few minutes longer.

2)      Add minced beef to pan and cook over medium-low heat until brown (cooked) throughout and no pink remains.

3)      Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjust temperature up or down a bit as necessary to keep chili simmering)

4)      Add vinegar and stir well, adding additional water if necessary, then simmer uncovered another 20 minutes. Taste and season with sea salt and black pepper, to taste. If more spicy “heat” is desired, add hot pepper sauce to the pot or to individual servings at the table.

Suggestions for leftover chili:

Reheat leftover chili (adding a few tablespoons of water if necessary) in a pan on the stove and serve over hot steamed cauliflower florets.

Boiled Eggs & Asparagus Soldiers

No-one has any excuse to say they don’t have time to cook in the morning once they know this recipe, it’s literally the fastest recipe in our cook book!

Prep time: 1 minute
Cooking time: 5 minutes


2-3 eggs
6 asparagus sticks

Cooking instructions:

1. Boil the water (if you are wanting to do this in super quick time, boil the kettle and add it to the pan)
2. Put in the eggs and asapargus in the same pan and boil for 5 mins.
3. Serve together, add a knob of butter to the asparagus.

Scrambled Egg, Chorizo & Kale

The Chorizo in this recipe really adds something special to this classic breakfast. The kale brings in the all important veg into the first meal of the day to get you towards your minimum of 5 portions per day.

This high protein, low carbohydrate recipe is great to help reduce body fat levels, as it prevents any rise in blood sugar allowing for maximum fat burning through out the day.

Preparation time: 5 mins
Cooking time: 10 mins


3 x Free Range Eggs
1 x Handful of Kale, chopped
1 x Small Chorizo Sausage, chopped
1/2 tsp Coconut Oil
1 tsp of real butter

Cooking instructions

1. Add the kale to a saucepan and bring water to the boil, then simmer for 8-10 mins
2. Add the coconut oil to a pan and cook the Chorizo over a low heat for 4 minutes
3. Beat the eggs and add to a separate saucepan with the teaspoon of butter, cooking over a medium heat for about 5 minutes.
4. Keep stirring the eggs to scramble them and so they don’t stick to the pan.
5. Once the eggs are cooked, put the chorizo on top and serve with the kale.

Breakfast Calzone

A super tasty paleo Breakfast Calzone recipe ideal for stripping down body fat as part of a low carb, high fat, high protein diet.

Preparation time: 5 mins
Cooking time: 8-10 mins
Serves: 1-2


Coconut Oil for the pan
4 eggs
2 heaped tablespoons Tomato Sauce (bought or home-made)
Large handful of spinach
3-4 thin slices of goats cheese
Small handful of fresh basil (or 1 teaspoon dried mixed herbs)
1/2 Red pepper, chopped
5 green olives, halved

Cooking Instructions

1. Heat a teaspoon of coconut oil in a frying pan
2. Whisk the eggs in a bowl and pour into the frying pan
3. Allow the egg to cook for a few minutes until the egg has set but is still a bit runny on top
4. Cover the omelette base in the tomato sauce like a pizza
5. Rip up the spinach leaves, sprinkle them on to the omelette base with the goats cheese and basil
6. Add the red pepper, olives and gently fold the omelette in half, sealing the edges by pressing down with a spatula.
7. Cook for a further 5 minutes to ensure the cheese melts.

Four Steps to Lose Weight

This quality poster came through to my email this week from Matt Lovell, a nutritionist right at the top of the game working with the likes of UK Athletics, Manchester City FC and England Rugby.

I love the simplicity of this graphic he’s put together so I had to share it!

As it says stick it to your fridge and follow the four steps to successful fat loss!

Matt’s website Four Week Fat Loss is well worth a look for more information about his methods.