PEAR AND FENNEL SOUP

 2 large fennel bulbs, trimmed                  1 tbs olive oil 
2 sliced onions                                       4 pears, cored & chopped 
 2 chopped garlic cloves                          
 2 pints vegetable bouillon stock *           

*I always use the reduced salt version by marigold (purple pot)

 Heat oil in a large pan and sauté onion & garlic.  Add fennel and a little stock and cook for a further couple of minutes. Add remaining ingredients and simmer gently for about 40 mins.  Blend adding as much of the cooking stock as required to your desired consistency.  Garnish with a little grated lime zest if required.  

Go For Coconut

Health in a shell

Once shunned as bad for you, coconut oil  now has pride of place in almost every  health food shop.

So what are the benefits? 

1. Because it's remains stable at high temperatures it is great for stir frying adding a subtle flavour to both sweet and savoury dishes.

2 The fatty acids that make up coconut oil are known as MCTs or medium chain triglycerides.  These help speed up your metabolism so can actually help you lose weight if used in moderation.

3 The lauric acid in coconut oil can give the immune system a boost by helping to ward off viruses and bacteria.

4. A great source as an instant energy boost as the body treats it almost as a simple carbohydrate sending it to your liver to be used as instant energy rather than being stored as fat.  Unlike the carbohydrate though, there is no insulin spike in the bloodstream meaning you won't be hungry again in a short while.

5. Heart health .  Although it is a saturated fat, like many others such as butter that have been demonised, Coconut oil is actually beneficial for your heart. It contains about 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels and high blood pressure. Coconut oil does not lead to increase in LDL levels, and it can therefore reduce the incidence of injury and damage to arteries .

6.  Skin  & hair care.  Coconut oil is a great moisturiser, massage oil and hair conditioner. 


Check out this green smoothie, the coconut taste makes it really easy to get in those greens!  I sometimes add coconut oil to mine if I'm not using avocado.

Coco Loco

Large handful of spinach

Large chunk of cucumber

1 x apple

Small piece of broccoli stem

unsweetened Coconut/almond milk

1/2 avocado

1 Tbsp dessicated coconut

Whizz in the nutri bullet and enjoy :-)

                                                     

The Morning Glory

Lovely fresh tasting meal in a glass, perfect start to the day, especially with the egg for extra protein!

Large handful kale                             1/2 avocado

Large handful spinach                        unsweetened almond milk

1/2 lime                                                 1 tbsp linseeds/flax/chia

1 stick celery                                        2 apples

chunk of cucumber

Whizz up together ( I used a nutri bullet) and add extra liquid according to taste.

This was enough for two servings,  Enjoy:-)

Thanks to Lisa for this lovely recipe.  I often make it as a midweek dinner when the children have clubs on as I can pop it in the slow cooker in the morning and forget about dinner until we are ready to eat.  If I have time  I  seal the meat and cook off onions etc first but have also just put the whole lot in the slow cooker when pushed for time, tastes just as good.

 I usually substitute the red wine for stock made with a Bovril cube and it tastes just fine,  it’s always a full house of clean plates!

CINNAMON LAMB CASSEROLE (serves 6)

      2 tbsp plain/gluten free flour                              1tbs ground cinnamon

      1 Kg lean boneless lamb, cubed                        55g raisins         

      2 large onions, sliced                                          1 bay leaf

      2 cloves garlic, crushed

      400g tin chopped tomatoes

      300ml  red wine/ /stock

      2tbsp red wine vinegar

                                                                         

·        Preheat slow cooker if necessary

·        Coat lamb in flour and season with black pepper

·        Heat oil in a pan and add onions and garlic and cook slowly until softened. 

         Increase heat and add lamb.  Cook for about 5 minutes until browned evenly

·        Stir in wine/stock, vinegar and tomatoes and bring to the boil.  Transfer to the slow cooker, stir in raisins, cinnamon and bay leaf and season with black pepper.  Cover and cook on low for approx. 8 hours until the lamb is tender.

·        Discard bay leaf and serve with basmati rice/couscous and steamed green vegetables.

CHEEKY CHICKEN CURRY

CHEEKY CHICKEN CURRY


                                                                                                       
1 ½ lbs diced chicken
1 onion, peeled & finely chopped
2 cloves garlic, crushed
1 carrot chopped into batons                                                               1 inch grated root ginger
1 tbsp medium curry powder
1 tsp each of ground cinnamon, coriander, cumin & paprika
½ teaspoon crushed cardamom seeds
¼ tsp turmeric
400g can chop tomatoes
½ pint vegetable bouillon stock
2 large handfuls baby leaf spinach
Chopped coriander to serve


Cook off onion until soft and then add garlic, ginger & spices and stir fry for a further
couple of minutes.
Add the chicken; allow sealing for 2 or 3 minutes and then adding tomatoes and stock.
Bring to the boil, cover and reduce heat, simmering for about 30 minutes until the
chicken is cooked through. Add spinach about a couple of minutes before serving,
garnished with chopped coriander.

Simple Fish Pie

                     

 SIMPLE FISH PIE 

  

390g pack Tesco’s fish pie mix 

1/4 pint SS milk                            juice and zest of ½ lemon                Approx 75ml ½ fat crème fraiche

2 chopped hard boiled eggs

1 teaspoon fennel seeds  

4 oz frozen peas

Topping

1 Cauliflower, broken into florets and lightly steamed

1 oz grated hard strong cheese

Tomatoes to garnish

Mix all ingredients apart from topping and pop into an ovenproof dish.  Mash cauliflower and mix in cheese and then spoon over fish mixture.  Garnish with sliced tomatoes, a sprinkling of black pepper and cook for about 30 minutes at 200C/400F/Gas 6.

Halloween special Recipe, Brains, Blood and Bogies!

                                 

                                                                                           

The Boys absolutely loved this, hope it gets the same response next week when it's known as just plain old meatballs!

  Herby Meatballs with Smokey Tomato Sauce
Serves 4 - Ingredients
• 500g minced beef
• ½ onion
• ½ cup fresh basil
• ½ cup fresh parsley
• 1 cup spinach
• 3 medium eggs
• ½ cup wholemeal bread crumbs
• 1 tbsp dried oregano
• 3 cloves garlic
• freshly ground black pepper to taste
Smokey tomato sauce
• 1 large onion, finely chopped
• 2 tsp coconut oil
• Salt and freshly ground black pepper
• 1 garlic clove, peeled and finely chopped
• 1 tsp paprika
• 2x 400g cans of chopped tomatoes

 Method
1. Preheat your oven to 180C or Gas Mark 4.
2. Blend onion, herbs, garlic and spinach in a food blender.
3. Combine all the ingredients in a bowl and mix well with your hands.
4. Season the mixture to taste with sea salt and freshly ground black pepper.
5. Make small balls the size of golf balls and place them apart on a baking tray, then place them in the preheated oven to cook for about 30 minutes or until browned.
To make the sauce:
1. Place the onion in a heavy bottomed pan with the coconut oil and season with salt and pepper. Cover with a lid and fry gently over a low heat until soft and sweet.
2. Add the garlic, paprika and chilli flakes and fry for a further 30 seconds, stirring constantly.
3. Add the tomatoes and bring to a simmer. Simmer the sauce for 20 minutes. Liquidise until smooth. Pass the sauce through a sieve, back into the pan. Taste and add seasoning as necessary.

Oat & Seed Snack Bars

Oat & Seed snack bars

Full of all the good things, these sweet little treats make a delicious healthy snack.

                  Ingredients                  

                 300g pitted dates                                                  240ml warm water                                                4 fl oz melted coconut oil
                 500g organic oats
                 100g dessicated coconut
                 zest of 1 orange
                 100g sunflower seeds
                 100g pumpkin seeds
                  50g linseeds

Method

Soak the dates in the warm water for about 30 minutes.  Meanwhile line a baking tray with greaseproof paper and melt the coconut oil.

Blend dates, water and oil in blender/nutribullet until smooth.

Place all the remaining ingredients in a large bowl and then add the date syrup mixture.

Mix thoroughly until all combined and then press down evenly into the baking tray. Pop in the fridge until set.

Remove and cut into approx 16 squares.  Store in a sealed container in the fridge.

LOVE YOUR LIVER

Your liver, the largest and most influential organ (and gland) in the body. Most of us know that too much Pinot Grigio/favourite tipple does it no favours but what does the liver actually do?

Also known as the chemical brain of the body it recycles, regenerates and detoxifies. Here are just a few of its 500 + functions!
 

• Removes waste and cleans the blood
• Metabolises fat
• Blood sugar regulation
• Controls hormone balance
• Supports digestion
• Stores iron and vitamins
• Cholesterol production

To do all these jobs properly the liver needs good quality nutrition.  Unfortunately with many of todays' poor food choices such as sugar, alcohol, bad fats and processed foods our poor old liver fights an uphill battle.

 Symptoms of a sluggish liver may include:

• Stored fat around waistline/weight gain
• Sleep problems
• Headaches
• Stress/poor memory/brain fog
• Depression
• PMT

Do yourself a favour,  a clean liver promotes improved sleep, energy levels and hormone balance. Support your liver by eating good quality protein, lots of green veggies, essential fatty acids and vitamins and minerals. However don't be tempted to do some of the popular "detox" diets regularly seen in the media that feature calorie restriction. Usually because of the restrictions you will be missing out on the very nutrients your liver needs. If you are struggling I recommend a full body cleanse which I can give you details on if you are interested.  

Tasty Tuesdays Recipe

A great way to use up those tomatoes that all seem to ripen at once!

Tomato and vegetable soup

In a medium saucepan, sauté 1 small finely chopped onion, 2 chopped sticks celery, 4 crushed cloves garlic and ¼ tsp each of basil, oregano and chilli flakes. Add 5oz quartered button mushrooms and 1 medium, sliced courgette and cook approx. 5 minutes. Stir in 1 tin butter beans, 400g tin chopped tomatoes, 8oz passata and 180ml water.  Bring to the boil, simmer to heat through.

My "Go To Greenie"

 Whatever did I do before I had my Nutri Bullet.  Really loving experimenting with whatever is in season but this has to be one of my favourites, delicious!

Ingredients
 Large handful spinach
Small piece of root ginger, peeled
1/2 avocado
1 small eating apple
Water

Simply whizz the whole lot for a few seconds, as well as adding those essential fatty acids the avocado makes it really creamy!

Those crafty cravings and what they can mean!

Crafty cravings and what they mean

You know that feeling when you have been trying to clean up your diet and then you suddenly get an attack of munchies for a certain type of food.  This is your body crying out for vital nutients/minerals that it just isn't getting.  But that doesn't mean we should give into the cravings, just improve our diet and where appropriate use supplements.

Crave Chocolate
Chocolate is rich in magnesium so strong cravings could indicate a deficiency in this mineral.It's probably one of the most commonly craved food, particularly "around the time of the month" due to an increased demand by the body systems during the 2nd half of your menstrual cycle. If you’re a chocoholic and suffer from PMS symptoms such as irritability, headaches, cramps and bloating, it may be worth trying a magnesium supplement, such as Natures sunshine Magnesium (90 capsules, £11.95).

Eat Nuts are actually a richer source, particularly Brazils. Leafy green veg are also good, as are brown rice,  and pumpkin seeds — though not quite so moreish.

TRY: If it has to be chocolate, opt for dark chocolate that contains at least 75 per cent cocoa, as this will contain more magnesium and less sugar.

‘Drinking too much alcohol, tea, coffee and fizzy drinks can also deplete levels of magnesium,’

Crave Bread And butter
Usually lacking in the essential fats, often as a result of the "low fat diet" approach. Essential fats are well...essential for weight management, fluid levels, skin/hair/mail health, hormone balance to name but a few.  Every cell in the body needs essential fats to keep healthy.

Eat   oily fish, nuts, avocados, seeds, particularly flax/linseeds.

Here are a few more common ones, what could be lacking and foods to include to top up! 

Crave Cheese,  EFA, calcium
Eat  oily fish, nuts,seeds as above and green leafy veg, broccoli, kale, legumes, sesame seeds/tahini


Crave Red Meat, iron
Eat Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption

Crave Crisps/salty foods,  ChlorideEat fish, celery, olives, tomatoes

Crave Pasta, pastries, white bread, ChromiumEat, onion, apples, sweet potato, grapes, cinnamon, romaine lettuce and tomatoes

Crave fizzy drinks, calciumEat green leafy veg, brocolli, kale, legumes, sesame seeds/tahini

Crave coffee/stimulants,  phosphorous, sulphur and ironEat Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils Green leafy veg, broccoli, kale, legumes, sesame seeds/tahiniBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption.



Hope this helps, it pays to listen to what your body needs and fill it with the best food source rather than giving in to those cravings that are often full of sugar, toxins etc and which generally only make things worse in the long run.

It is also important to recognise that minerals and vitamins work together so I tend not to supplement singularly (except in  the case of magnesium, b vits and c occasionally) dependent on what lifestyle factors are involved.  always aim to eat a balanced diet, foods first, supplement to fill any gaps.

My go to is a daily multi vit/mineral which provides 100% RDA for most vits and minerals.  As I've said before not all supplements are created equal and you do get what you pay for. I use natures sunshine products which you can find out about here

Halloumi Skewers with Orange & Dill dressing

Delicious on  the BBQ!!

HALLOUMI SKEWERS WITH ORANGE & DILL DRESSING

2 x 250g packs of halloumi, cut into chunks

2 red peppers, deseeded & cut into chunks

2 x yellow peppers “    “         “        “         “

2 red onions, cut into 1/8ths, leave attached at root end for easier threading

4 courgettes roughly chunked

Dressing

4 tbsp extra virgin olive oil

Juice of 1 orange

Handful of fresh dill

8 long wooden skewers

(need to pre-soak for 30 mins or use metal ones)

Make dressing and put to one side

Thread up the skewers with halloumi and vegetables, lay them flat and brush with half

Of the dressing.  Grill on BBq or under grill for about 15 minutes, turning and basting often.  Sprinkle with remainder of dressing and serve with large salad.

Slow Cooker Chicken stew

A great winter warmer and so easy too, the slow cooker really is a busy mum's friend!  Excuse the photo, still steaming!!

Ingredients (serves 4)

Approx 1lb diced chicken                                                                                                                          1/2 pint water

1 diced onion

2 sticks celery, sliced

2 large carrots sliced

1/4 small swede, diced

1 teaspoon paprika

1 teaspoon dried sage

1/2 teaspoon dried rosemary

2 tablespoons tomato puree

3/4 pint chicken stock                                                                                                

4fl oz water

2tbsps cornflour/flour

Frozen peas

Pop all top 11 ingredients into slow cooker (veg at the bottom), and cook on high for 4 hours.  Mix water and cornflour thoroughly then add to pot along with peas and cook for a further 30 minutes.

You can add any vegetables according to choice.  I usually serve some green steamed vegetables on the side as think these only need a quick cook, but root vegetables work really well :-)

BEETROOT ZING!

A lovely tasty juice, full of goodness with a cheeky kick!

Ingredients ( serves 2 )

1 large raw beetroot

1 large carrot

2 small apples

1 inch piece of root ginger

 

Top and tail and scrub vegetables.

 Chop into managable chunks for your juicer

Juice all ingredients and enjoy!

Coconut cod parcels

                            Coconut Cod Parcels

A great easy mid week supper, that's full of all the good stuff!

Ingredients                                                                    

2 x cod fillets/loins
pinch chilli flakes
zest half lime
4 tbsp coconut milk
handful chopped coriander

Mix chilli, lime zest, coconut milk and coriander in to a bowl.  Remove skin from cod and place each fillet in the middle of  a  large rectangle of foil.  Spoon the sauce over the top, gather the ends of foil together to make a loose parcel and cook on a baking sheet for about 20 minutes until fish flakes easily.  Serve with roasted or steamed vegetables.

Easter bunny Workout.

EASTER BUNNY WORKOUT

A simple, equipment free workout combining the best functional exercises into a butt shaping, fat burning session.  What are you waiting for?  Hop to it and don't forget to let me know how you get on!  https://en-gb.facebook.com/mariejohnsfitness/wall

  
Warm up - with some brisk marching/light jogging for a good 5 minutes and cool down and stretch at the end.
  
Time yourself for 1 minute on each exercise and record your number of repetitions.  Your aim is to beat your score at the  next workout. Work through the circuit 2 or 3 times.  Make sure to complete each exercise with good form and modify as required for your ability.  Have fun :-)

Single leg hops  (30 seconds each leg)

Walking Lunges  - Alternating legs

Lateral steps/jumps

Reverse woodchop  (30 seconds each side )

Squat jumps

Fish n Chips

A light alternative to an old favourite, this makes for a real healthy dinner.

Ingredients

12 oz sweet potatoes, cut into wedges

1 tsp smoked paprika

1tbsp olive/coconut oil

Black pepper

4 cod/haddock/white fish fillets

 zest half a lemon

few sprigs thyme leaves chopped

few sprigs parsley leaves chopped 

2 slices wholemeal bread made into breadcrumbs

1 tsp olive oil

Method

Mix oil, paprika, pepper and sweet potato wedges. Place on a baking tray and pop in the oven to start cooking .

Mix herbs, lemon zest, oil and breadcrumbs and press on top of fish fillets. Cook alongside potato wedges for approx 15 minutes until fish flakes easily.  Serve with a some steamed green vegetables for a speedy, nutritious fish supper without the batter but with a great taste.

Exercise Classes

Shape up, Lose Weight, Have Fun, Feel Great!

Exercise doesn’t have to be boring and you don’t have to go it alone! Trying to lose a few pounds can seem like an uphill struggle but when you join a class of likeminded ladies your chances of success are greatly improved. Let me motivate you at any of the classes below.

MONDAY 10-11am	Mums 'n' buggies Workout	Meet at Tarka Tennis Centre, Barnstaple
TUESDAY 6.30-7.30pm	Shapeshifter HIIT	Kingsacre School Hall
WEDNESDAY 9.30 – 10.30am	Shapeshifter Circuits	St Brannock’sRooms Braunton
THURSDAY 6.30 – 7.15pm	Shapeshifter HIIT	Kingsacre School Hall
FRIDAY 9.30-10.30am	Shapeshifter outdoors	Meet at Braunton Parish Hall

Mum's n Buggies
Fun, safe and functional fitness with a post-natal qualified instructor. No childcare needed, baby sleeps or enjoys the ride!

Shape Shifter H.I.I.T 
Fitness & strength training workout designed to burn maximum amount of fat in minimum amount of time. No complicated choreography, just simple effective exercises with rest and recovery periods.

Shape Shifter Circuits
Total body workout using a variety of equipment and exercises to blast stubborn body fat. Shape up, slim down to look fit and toned.

Shape Shifter Outdoors. 
Hop, skip, run and jump your way to fitness and fat loss with a fun mix of exercises and drills performed in the great outdoors.

Prices
Unlimited classes 6 week membership £45.00
Block 6 sessions £24.00
Pay As You Go £4.50/£5.00

Spicy Green Chicken Curry

Ingredients                                                                                           

1 onion, finely chopped                                                                      600g    diced chicken           4 cloves garlic, chopped                                                                    14fl oz chicken stock              Piece of root ginger, chopped                                                          1 sliced yellow pepper

2 deseeded green chillies                                                                  1 sliced yellow pepper

Large handful of chopped coriander

Fresh/dried mint (approx 2 tbsp dried, more if fresh)

2 tbsp  mild/medium curry powder

7oz coconut milk                                                                          

                                                                                                                                                                                                              

Method

Soften onion in a large pan or wok.  Meanwhile process all the ingredients in the first column in a blender until fairly smooth.

Add chicken to pan and stir fry for approx 5 minutes before adding the sliced vegetables and cook for another 5 minutes.  Then stir in the stock and coconut mixture, bring to the boil and then reduce the heat, cover and allow to simmer for approx 20 minutes.

You can use any vegetables that you have to hand, baby sweetcorn works well!