Broccolli, chilli stir fry with soba noodles

This is a delicious dinner full of protein, while the soba noodles are an excellent source of Low glycaemic index carbohydrates.
Ingredients
40g Buckwheat soba noodles
2 tomatoes, quartered
handful of stir fry salad leaves
1/2 birds eye chilli
broccolli
1 egg
Dash of tamari sauce
1 tsp of sunflower oil or use a spray

Saute the broccolli florets, tomatoes and chilli in the oil,while the buckwheat noodles are cooking. ONce cooked add the noodles so they are coated with the chilli oil. Push to one side and break an egg into the pan. Let the white begin to set and then begin to stir it around into the noodles and the sardine. Then turn it out and serve with a dash of tamari sauce. You can add 1/2 tin of sardines drained of oil if you want to add more protein and a tsp of seasame oil for flavour.
Contains: 319 calories, 17g protein, 35g carbs, 12.5g fat

Crunchy orange, mint & hazlenut salad

So many people say they can't diet because they hate salads. This is not surprising considering the fact that most people think a salad is a limp piece of iceberg lettuce with a few tomatoes.
Nowadays, you can create so many salads which are not only delicious as an accompaniment but also as a standalone dish. I created this recipe to have with roasted gilthead bream, but you could equally add 1inch piece of feta cheese to make an entire supper.
Ingredients
Celery, chopped
Carrot, grated
Bunch of mint, chopped
Bunch of basil, chopped
1dsp hazlenuts and walnuts, chopped
2tsp pumpkin seeds
One orange, cut into thin slices (blood red orange would work particularly well)
For the dressing
juice of fresh orange
Rice wine vinegar

Combine all the ingredients together, dress and serve. This would also be delicious with green beans and a tuna steak.

Healthy Smoked mackerel pate

Mackerel is full of healthy omega 3 fats, which are good for brain function, good for brain function and nervous system as well as helping regulate hormones. And it is delicious!
That said, you have to be careful and not eat too much if you are watching your weight as it is fairly calorfic compared to white fish. This can make a great lunch time snack, although if you are on the Fitbitch Eating Plan level one, use rice cakes instead of bread.
Ingredients (serves 4)
1 freshly smoked mackerel (www.fish.co.uk serve great ones)
1 fresh lemon
1/2 large tub of zero fat Fage Greek yoghurt
handful of fresh chopped dill
Wasabi or horseradish to taste
Salt and pepper to taste

Take the mackerel flesh from the bones, ensuring you discard any loose bones. Combine with the yoghurt, lemon, herbs and seasoning, mixing well. Spoon into ramekins or small glasses and refrigerate for a few hours. Serve with a small rocket and tomato salad and hot toasted bread.
and hormones

How many ways with porridge?

It was perishing out there this morning at a Parkrun event so what better breakfast than porridge? I'm a real fan of porridge and have developed a whole range of different healthy toppings to add some variety. This one is delicious and not overly sweet although you can add agave syrup if you like.
Just chop up some ripe plums and pears and add a little water and cinammon to taste. Stew until the fruit just begins to break down. Don't let it become mush though - it ruins the texture! Add a tsp of agave syrup no more..unless of course you're marathon training. What other porridge toppings have you tried?

Roasted Courgettes with Pinenuts and Cottage cheese

Most people say they fail on their healthy eating habits because they get home from work late or don't have time to cook fresh. I know it can be hard but cooking from scratch really does not take that long. I came home from a yoga class at 9.45pm too starving to go to bed without food. Yet this was made in 10mins and popped in the oven so that by the time I'd had a shower it was ready.
Not great to eat late but with something so light it is fine.

Ingredients
1 large courgette
1 large Beef steak tomato, chopped
2 tbsp of cottage cheese
1/2 red pepper chopped
Handful of fresh basil and fresh mint
1tsp of pine nuts

Slice the courgette in two vertically and cut out the inside. You won't be able to get it all out this way without breaking the skin so do the rest by using a teaspoon and gently scraping out.
Squeeze liberally with lemon juice or even an orange if that's all you have got to hand. Then fill with the chopped up vegetables, herbs and pine nuts. Top with cottage cheese, season and pop in the oven 200 for around 15-20mins.

Spicy Mustard Seed Stir Fry

When you make an attempt to change the way you eat, particularly if you're trying to diet, portions can sometimes seem small. But don't be tempted to pile more on your plate - eat first and you can always add more. If your plate is full to begin with though, you're likely to eat it even if you're not hungry.
This dish is a case in point where it can at first seem like there is not enough - trust me, it's filling enough.

Ingredients
Birds eye chilli, finely chopped (use as much/little as you like)
Garlic, finely chopped
Broccoli, chopped
tomatoes, chopped
2dsp of chick peas
red pepper, chopped
1tsp of mustard seeds
sprinkle of sesame seeds
tamari or soy sauce to taste
orange segment

Saute the chilli, garlic in the juice of the orange - add a bit of water if needed to prevent it burning and becoming acrid. Add the veggies with the tamarai or soy sauce to taste. Cook until softened but the veg should still have bite.
Serve with quinoa if you are on the first four weeks of Fitbitch or with an omelette if you are on the maintenance.

Rainbow breakfast

After you've been exercising in the cold, wintry morning - or you've rolled out of bed - you might feel like all you want to eat is a big mound of baked beans on toast. But it is possible to do healthy, warming brekkies with a hint of summer all year round.
Try this Muesli with natural yoghurt and pineapple, raspberry and cinnammon compote.
To make the compote, heat a tablespoon or so of frozen raspberries and a desert spoon of pineapple (don't go overboard on the pineapple if you're on the four week eating plan - it is sweet!). Add cinnamon to taste and serve over muesli with yoghurt and chopped apple. Delicious!
(excuse the quality of the picture - having problems with my camera!)