Enchiladas

Mexican Cuisine has always been a bit of a favourite of mine, however when traveling, it is often hard to find! Here is Enchiladas cooked my way – just slightly different to what you may have previously experienced, but I’m going to be arrogant here and claim that it’s an absolute winner! Despite what you may be thinking, it’s quite healthy too!

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Here’s what you need:

  • 500g Chicken Breat
  • 2 red Capsicums (diced)
  • 2 brown onions (finely diced)
  • 2 cloves of garlic (crushed)
  • 1 large eggplant (chopped into larger squares)
  • 2 large handfuls of button mushrooms (quartered)
  • Taco seasoning
  • Thai red curry seasoning
  • Hot Chilli sauce
  • 400g of salsa
  • 3 tablespoons of light sour cream
  • Cheese (for topping)
  • 12 medium size Tortilla wraps

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Method:

  • Fry the brown onions and garlic in a pan until golden brown, then set aside
  • Fry the chicken breast until almost fully cooked through
  • Add the onions/garlic, along with the capsicum and taco seasoning. Add 1/2 a cup of water (more if too dry) and cook for 7 minutes)
  • Add the mushrooms along with the eggplant, Thai red curry seasoning and Hot Chilli Sauce – amounts depend on how much of a spicy kick you are after! Cook for a further 10mins
  • Carefully wrap each of the 12 enchiladas. Best approach I have found is to set the filling in a line, folding in the short sides, then wrap and roll from the larger edges. Place all compactly in a baking tray
  • Mix the Salsa and Light sour cream in a bowl, then evenly pour over the enchiladas
  • Top with grated cheese and back at 180 degrees C for 25 minutes.

ENJOY!

Philpot and Cal’s Easiest Low Fat Banana Bread

Buying Pre, Post and During Training snacks can be very expensive if you don’t have a sports food sponsor so our solution has mostly always been banana bread! It probably costs less than $1.50 for a big loaf, and you turn two old bananas that are well past there prime into something amazing! It is loaded full of energy and is made with no butter!

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So I am revealing the secret of our amazing banana bread – Here is it….. Nothing! Absolutely nothing in fact, we have very minimal of a plan in a lot of aspects of our lives and the rules are no different with this creation! We just started it off by thinking our natural skill were enough and therefore measurements and following a recipe were no longer needed! Definitely way too optimistic but somehow it turned out! Early on it was not every time, that’s for sure! There has been the odd occasion where it has completely backfired on us and turns out so rubbery that you could roll it into a ball, take it to the gym and use it as a medicine ball! But gradually we have learnt to know the consistency required and nail it every time!

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So today I had to try and measure out our perfect consistency and it wasn’t so easy to be honest but here it is!

Wet Mixture

  • Mash the 2 old bananas on a plate
  • Add 1 tablespoon of Syrup (maple or golden depending on your taste)
  • Whisk two eggs and add to the wet mix
  • Mix in 2 and 1/4 cups
  • 1 teaspoon of vanilla extract

Dry Mixture

  • 2 cups of plain flour
  • 3 teaspoons of baking powder
  • 2 tablespoons of castor sugar
Mix the wet in with the dry thoroughly. Note that you may need to add more milk if the mixture appears too dry. The size of the eggs and bananas can mean that this varies slightly
Then just throw in the oven until cooked through (usually 45mins) but really depends on the baking tray being used. I longer one is ideal so it cooks through more readily. Then serve with a generous amount of butter!
Enjoy!

BeefnBeetroot Burgers

These burgers will not only satisfy a raging hunger, but will leave you struggling to comprehend how something so healthy can taste this good!

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Beetroots are great for athletes as they contain a ton of nitrates which act as vasodilators. Essentially they increase the size of the blood vessels to allow more oxygen flow. Additionally, beetroot is cheap! I have found it for 3SEK/kg which is less than 50c/kg here in Sweden when it’s beetroot season! So this meal is great for vegetarians (just skip the beef patties) or for the one who just wants a bit more ooomf in their burger.

So here’s what you do:

Hamburger Patties:

  • 500g of lean beef mince (Lamb tastes even better)
  • 1 large brown onion, grated
  • 1 tablespoon of soy sauce
  • 1 tablespoon of sweet chilli sauce
  • 1 teaspoon of ground chilli
  • 1 egg
  • 1 cup of bread crumbs
  • Ground pepper (to taste preference)
  • 2 cloves of crushed garlic

o   Mix all together in a bowl

o   Form into 6 large patties

o   Fry on medium heat

o   Add salt afterwards (don’t add before as it dries them out)

Beetroot Patties

  • 4 fresh beetroots, peeled and grated
  • 1 cup of bread crumbs
  • ½ cup of rolled oats
  • 1 egg
  • 2 teaspoons of Thai red curry seasoning (in the herb/spice section)
  • 1 teaspoon of cayenne pepper
  • 2 teaspoons of salt

o   Mix together in a bowl

o   Pack them hard when forming into patties

o   Fry on a medium-low heat with a dash of olive oil

Tzatziki

  • 250grams of low fat natural Greek yoghurt
  • 2 Lebanese cucumbers, finely chopped
  • 1 lemon, juiced
  • 2 teaspoons of salt
  • 1 clove of crushed garlic

o   Mix all together in a bowl

Guacamole

  • 1 large ripe avocado, mashed
  • 1 glove of crushed garlic
  • ½ lemon, juiced
  • 2 teaspoons of salt
  • 1 teaspoon of pepper
  • ¼ red onion, very finely diced

o   Mix all together in a bowl

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Then simply build the burger:

  • Bun
  • Burger patty
  • Beetroot patty
  • Guacamole
  • Sliced cherry tomatoes
  • Crumbled feta cheese
  • Baby Spinach Leaves
  • Tzatziki
  • Bun

Burger

Warning: Sauce will go everywhere so have serviette at the ready. Use home-made Potato wedges to dip in the excess sauce as it would be a shame to let it go to waste!

Protein Packed Mung Bean Salad

Here is a dead easy salad to have with a meal as a side or even as a post training snack. The mung beans that I used have a protein content of 22%, meaning they are a healthy and cheap recovery food.

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Here is what you do:

  • Soak 3 cups of raw mung beans in cold water for at least 2 hours (preferably more)
  • Boil for 20mins, drain and allow to cool
  • Dice 2 tomatoes
  • Dice 1 small red onion
  • Crumbled Salad cheese (or feta)
  • Mix up a salad dressing (1 portion white wine vinegar to 1.5 portions of oil and mix in salad dressing herbs or herbs of your choice)

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Serve as you desire. I had mine on top of fresh toast with boiled egg. I find that it’s hard to find a hunger taming snack that is filled with all the good stuff you need for recovery but here one is.

Yoghurt Pancakes with Lemon Cream Cheese and Cinnamon Apple

Most people will have their own favourite pancake recipe but if you are bored then give this one a go! The beauty of it is that you can use whatever type or flavour of yoghurt you like, making it easy to change things up a bit if you are into that kind of thing.

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Here’s what you need:

Dry Ingredients

  • 1.5 cups of flour
  • 0.5 cups of self raising flour
  • 2.5 teaspoons of baking powder

Wet Ingredients

  • 2 cups of yoghurt
  • 200ml of milk
  • 2 tablespoons of Syrup (Can be golden Syrup or honey)
  • 2 eggs, beaten lightly
  • 1 teaspoon of vanilla essence

Method:

Mix all of the wet ingredients thoroughly and then mix into the dry ingredients. Depending on the thickness of the yogurt you may need to add more milk. As you can see, mine had a pretty liquid like consistency.

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Now cook on a relatively low heat – please note that these pancakes take a little longer to cook through so if the heat is too high, they’ll end up tasting like chewing on coals in a camp fire! So don’t use too much pancake mixture for each one, make them thin and give them some time!

Now for the toppings!

Lemon Cream Cheese – Simply mix 4 tablespoons of light cream cheese with 2 teaspoons of lemon juice. Then mix through 2 teaspoons of caster sugar

Cinnamon Apple – Peel, Core and grate 2 green apples, then cook in a non-stick pot for 5 minutes with a small amount of butter, 3 teaspoons of cinnamon (I like to really be able to taste it) and 3 teaspoons of castor sugar.

Serve and Enjoy!

Pesto Gnocchi

Here is a quick, easy and healthy meal that you can whip up in under 20mins.

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Steps:

  • Caramelise 1 brown onion
  • Cut rind off bacon and into small pieces before adding to the onion and fry to desired level crispyness
  • Take the bacon/onion mixture and place onto paper towel to soak up unwanted fats from the bacon
  • With a pot of water boiling, add fresh gnocci and cook for the recommended time on package
  • Whilst this is cooking, finely dice red onion, cherry tomatoes, and fresh feta (or saladost if you are in Sweden – it’s up there with one of their best creations!)
  • Drain the cooked gnocci and stir through your favourite style of pesto (amount depends on how much zing you like to go for! My recommendation, just add small amounts and keep tasting until your happy).
  • Place a down a bed of fresh baby spinach, pour a generous serving of gnocci onto the spinach and then add the mix of chopped salad and cheese.
  • Enjoy with a refreshing drink – because it was Christmas, we had the Swedish Christmas special – Jul Must.