Gym - 30th June

Henley Royal Regatta is coming up this week and I will be going to Oxfordshire to support the Bristol boys. Therefore, I wanted to squeeze in a gym session before the week ahead. 

Workout

20 minute run - gradually increased speed

20 minute bike

70lbs chest press, 2 sets 10 reps

190lbs leg press, 3 sets 10 reps

Chocolate & Beetroot Brownies

It's time to experiment with the roots! Just as you thought carrot cake was mad enough, beetroot brownies come along. There is nothing more satisfying than a gooey chocolate brownie, but it unfortunately has that 'i shouldn't have had that,' feeling attached to it. Well why not try out these gooey chocolate beauties, with around half the fat of regular brownies. Oh my god, you just have no idea how good they are. If you looked at the recipes name and scowled, then you are the people I want to try this recipe more than anyone and I promise you'll be a beetroot brownie convert. Right, enough talk more action - let's get cooking! 

Makes about 20

Total make and bake time: 45 minutes 

 250g unsalted butter, cut into cubes

250g dark chocolate (about 70% cocoa solids), broken into pieces

3 medium eggs

250g caster sugar

A pinch of sea salt

150g self-raising flour (wholemeal ideally but white works well too)

250g beetroot, boiled until tender, cooled, peeled and grated

Method

- Grease a shallow baking tin, approximately 20 x 25cm, and line the base with baking parchment.

- If you haven't cooked the beetroot then top, tail and peel the beetroot – you’ll need about 250g flesh which was 2 large beetroots for me. Roughly chop and put into a large bowl. Add a splash of water, cover with cling film, then microwave on high for 12 mins or until tender. When complete, leave to cool.

- Put the butter and chocolate in a heatproof bowl. Set the oven at 180°C/Gas Mark 4 and put the bowl in it for a few minutes until the chocolate and butter start to melt. Stir, then put back in to the oven for a few more minutes to melt completely. Of course, you could melt them together in the traditional way, over a pan of hot water, but it is a shame not to exploit the warming oven.

- Whisk the eggs and sugar together in a large bowl until combined then beat in the melted chocolate and butter until smooth. Combine the salt with the flour, sift them over the chocolate mixture, then gently fold in with a large metal spoon. Fold in the grated beetroot – be careful not to over-mix or it will make the brownies tough. I have a Kitchen Aid mixer at home and didn't fold the mixture as on a low setting, it does the same thing. 

- Pour the mixture into the prepared tin and smooth the top with a spatula. Bake for 20 – 25 minutes; when the brownies are done, a knife or skewer inserted in the centre should come out with a few moist crumbs clinging to it. Don’t be tempted to overcook them or they will be dry. Remove the tin from the oven and leave on a wire rack to cool before cutting in to squares. 

Taste and enjoy! ...Have you been converted?

Top tips

- If you don’t have a microwave, boil the whole, unpeeled beetroot until tender (leaving the skins on prevents them from becoming waterlogged), then peel and use as above. For a real cheat, use 400g ready-cooked beetroot – just be sure to buy the type without vinegar!

- Only have plain (wholemeal) flour left? No worries, I just added 1 1/4 teaspoons of baking powder and it worked a treat! 

Warm Spiced Cranberry Oatmeal

I love cranberries, they're high in vitamin C, and have antioxidant and antibacterial effects in the body.

I decided to make an oatmeal dish which is simply delicious. It's soft, gooey and sweet and will fulfil you up until lunch. When I have cranberries, I instantly think of nutmeg and Christmassy spices, so I decided to add these to the recipe. As you cook the oatmeal infused with spices, you can instantly smell that seasonal sensation which percolates around the house. The best thing about oatmeal is that it does mix well with so many things and being a peanut butter lover, why not dollop a teaspoon on top to satisfy your peanut craving?!

Serves 1

40g oatmeal

50ml (whole/semi skimmed) milk 

100ml water 

30g cranberries

 1 1/2 teaspoons vanilla extract

1-2 teaspoons cinnamon

1/2 teaspoon nutmeg

pinch of salt 

Method

- Place all the ingredients into a pan and stir continuously for about 8 minutes until thick and sticky. If too thick, add another 50ml of water and stir.

- When it comes to the spices, I suggest you start with a little, taste and add more according to your level of satisfaction. I like to add enough to give it a kick which is not too overpowering. 

- Serve with a sprinkle of cranberries on top

Have a lovely day!

Mint Pork Chops With Nutmeg Spinach

Scrumptious simplicity. Sunday evening, home alone and no food left in the fridge. A foodies nightmare. The only thing left was a pack of lamb chops and a bag of fresh spinach - perfect! Only two ingredients, but enough to enjoy a mini roast for 1.

Serves 1

1 Pork chop

 3 large handfuls of fresh spinach

Fresh mint leaves

Olive oil

1/2 teaspoon nutmeg

Salt & Pepper

Method

- Cover the pork chop with a little olive oil and season well with salt and pepper.

- Tear a few mint leaves and stick them on either side of the pork chop.

- Drizzle some olive oil into the grill pan over a high heat and place in the chops to cook. Leave for about 3 minutes each side or until golden brown.

- After the first side of the chop is done, place the spinach into the same pan and allow to wilt. Stir in the nutmeg and place onto a plate to serve. Add the pork chop on top.

Top tip: Also scrummy to serve with cooked apples and boiled new potatoes. 

Enjoy!

Green Mean Machine Smoothie

For me, this is the definition of healthy. As you taste it, you can feel the delicious goodness running through your body. So why is it so healthy? 

Kale – Rich in folate, vitamin C and K, calcium, iron, and beta-carotene. It’s also a hormone balancer, digestion booster, anti-inflammatory, and contains omega-3 fatty acids.

Cucumber - Prevents water retention, promotes a healthy digestive track, packed with bioavailable minerals, vitamins, and electrolytes.

Apple – Source of fibre and vitamin C, helps balance blood sugar levels, boosts digestion, reduces inflammation

Spinach - Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.

Serves 1

1 handful of curly kale

1 handful of spinach

About 10 slices of cucumber

1 sliced eating apple 

200ml homemade apple juice

1/4 teaspoon nutmeg

Simply, put all the ingredients into a blender and whiz together. Pour into a glass and enjoy! 

Top tip: Pour into a jam jar for an smoothie on-the-go. 

Peanut Butter Banana Oatmeal

 This delicious recipe was inspired by the Oh She Glows blog. I love oatmeal, but it can taste quite bland if you don't add anything to it. This recipe is dreamy in both summer and winter months. The secret to this recipe is the partially caramelised bananas which give the oatmeal a flavoursome kick. 

The outcome is a delicious bowl of creamy bowl of oats, sweetened by the banana and intensified with the nutmeg, cinnamon and a pinch of salt. For those of you with a sweet tooth, try drizzling some maple syrup over the top. 

I don't like to add too much spice as it can be a little overpowering. However, it is possible to add more depending on your desired taste! On the Oh She Glows blog, almond milk, coconut milk and chai seeds are used as healthy alternatives, but they aren't ingredients most of us tend have in our houses.  I therefore used simple ingredients, to make it a little more suiting to everybody.

Serves 1 

40g oatmeal

50ml/ 2fl.oz semi skimmel/whole milk

50ml/  2fl. oz cold water 

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/2 teaspoon vanilla extract

pinch of salt

1 banana

Tiny knob of butter

- Place the tiny knob of butter into a pan, add half a chopped banana and allow to partially caramelise for about 4 minutes.

-Put the oatmeal, spices, milk and water into a pan, allow to simmer for 8-10 minutes and stir often. Take the off the heat and stir in the caramelised bananas and vanilla extract. 

- Put the remaining banana on top and personalise. I like to add more cinnamon but you could add more nutmeg, pure maple syrup or peanut butter - whatever takes your fancy.

Enjoy and have a lovely day! 

Flesh & Buns - Review

Flesh & Buns is not just a place to eat, but it is an experience. It's a place to have a nice drink with your friends, followed by an evening of  exciting new foods. Leaving Covent Garden and walking down Earlham Street, you are confronted by a large black door, boldly stamped with the restaurants interesting and deceivable name. 

You are then standing at the top of a steep staircase, staring at some bizarre projection on the wall. Walking down the stairs, you enter into an industrial chamber of secrets. The music is pumping and you can automatically sense real energy in the room. Good for a night out with the friends, but maybe not for that awkward first date or the grandparents as you will find yourself having a shouting competition with the couple seated next to you - never a pretty site. 

Small dishes:

Softshell Crab Roll (£9) - this is delicious and beautifully fried. It is served with jalapeno mayo and chives. 

Broccoli (£5) - Probably the nicest broccoli i've ever tasted. No exaggeration. If you visit here, do yourself a favour and order this. You will thank me. 

Flesh & Buns:

This is the fun bit. First of all, pick your 'flesh.' I recommend:

Crispy Piglet Belly (£14.50) - succulent and crispy. Being a pork lover myself, this was a no brainer and I would certainly order it again. 

Crispy Duck Leg (£13.50) - In my opinion, it doesn't beat the pork but definitely worth going for if you're not a pork lover. 

200g Sirloin Steak (£19.50) - Unsurprisingly the most expensive 'flesh' on the menu, but an absolute must for all you meat eaters out there.

Grilled Sea Bass (£16.50) - Good for you fish lovers, but nothing special. I personally think that the meat is the best option to order in this restaurant

 Each bun is served with lettuce, cucumber, sauce and pickle. You get 2 buns for £2..but I've always ended up ordering more.

Next, construct your bun. It maybe the kid in me, but this is the best part. Stuff as much or as little meat you want into the bun and enjoy!

By this stage, I can not move from my seat. So I'm embarrassed to say that I have never made it to the pudding stage. However, I can just use it as an excuse to go back there again. Happy days! I would say that looking around the restaurant, the S'more (£8) was very popular. It's a marshmallow dish that comes with a little open fire, which is one to guarantee some instagram likes to show off your night. 

All in all, this is a fun, energetic place to go which is bound to impress. You can spend as much or as little as you like due to the pick-and-mix style of the menu. To have a good experience however, I would expect to spend at least £50 for two.

Gym - 28th June

I wasn't going to go to the gym..until I sat down, watched Wimbledon and ate one too many delicious Oat Rounds SO of I went and had it all to myself - again! 

Workout:

Treadmill -  3.38km - 20 minutes

Bike -  20 minutes

Chest press - 3 sets 10 reps - 70lb

Row - 3 sets 10 reps - 50.15lb

Weighted squats - 10 reps - 15lb weights each end.

Fusilli Carbonara With King Prawns

Getting back from an evening gym session, I want something filling but also quick and easy to make. This fusilli carbonara certainly does the trick.

I like to use wholemeal pastas as they are high in B vitamins and minerals, such as copper, selenium, magnesium and manganese. Refined or white flour pasta, while enriched with B vitamins, is not a good food source of minerals. The B vitamins are important for a healthy nervous system and energy metabolism. Copper is needed to form connective tissue, blood cells and promote function of the nervous, immune and cardiovascular systems. Selenium supports immune system and thyroid gland function. Magnesium is essential for regulating blood pressure and building strong, healthy bones while manganese aids in bone formation and the metabolism of carbohydrates and proteins.

Instead of using the traditional pancetta, I prefer to use king prawns because they're low in fat and contain healthy omega-3 fatty acids which is good for your body and will also protect you from heart disease.

Right, enough science stuff, let's get cooking! 

Serves 1

- 2 handfuls of wholegrain fusilli

- 1 egg

- 1 handful of grated parmesan cheese

- nutmeg

- salt & pepper

- olive oil

Place the pasta into a saucepan of salted boiling water and leave to cook for 8-10 minutes. In a separate pan, whisk together the egg and half of the parmesan and stir for about 1 minute. Then add the rest of the parmesan and stir for 30 seconds and take off the heat. Drizzle the olive oil over the prawns and season. Cook for about 3 minutes and pink in colour. 

Once the pasta is cooked, stir in the carbonara sauce and the prawns and season. I like to add nutmeg at this stage for added flavour. Place into a bowl and grate some parmesan over the pasta to serve. 

Enjoy!

Oat Rounds

I dare you to try and only eat one of these once you've baked them. You may be surprised by the simplicity of the ingredients - but do not be fooled. They're practically the oat relative of the digestive biscuit and are simply delicious. 

You can make and bake these golden beauties under 30 minutes. They're one of my favourite biscuits to make and what's better is that you can freeze them to enjoy at a later date!

Makes 12 large Oat Rounds

100g caster sugar

200g soft margarine

200g organic rolled oats

100g plain flour

Method

Pre-heat oven to 160˚C/325˚F/Gas 3. Lightly grease 1 large baking tray. 

Measure all the ingredients into a large bowl and mix together. Roll 12 balls in the palm of your hand onto the greased tray and softly flatten with the top of a spoon. Place into the oven for 15 - 20 minutes or until golden brown. I find they're done in 15 minutes. Place onto a wire rack to cool.

Enjoy!

Warm Sweet Potato, Tomato, Mushroom & Spinach Salad

This a perfect quick lunch dish that will make your body love you. It is packed with iron rich spinach, vitamin B filled mushrooms and anti-oxident loaded filled mushrooms. The best part for me however, are the sweet potatoes. Not only are they one of nature’s richest sources of beta-carroteine (super important for your body to…., but they’re also fantastic providers of Vitamins A and C, antioxidants, fibre, potassium, manganese and B6. As a result they have awesome anti-inflammatory properties and help to control your blood sugar. 

I got this recipe from the amazing Deliciously Ella blog and adapted it slightly to make it my own. 

Serves 4

- 2 large sweet potato (orange)

- a dozen mushrooms

- 2 bowls of (cooked) spinach

- teaspoon of died basil

- two dozen (24) cherry tomatoes

- apple cider vinegar

- nutmeg

- spinach (frozen or fresh)

- salt & pepper

- olive oil

- 1 lemon

- cashew nuts

- feta (optional)

Method 

Slice the sweet potatoes into bite-seized cubes and place them on a baking tray. Drizzle with olive oil, salt and pepper.  Bake for 15-20 minutes at 190C, until they’re deliciously soft.

While these cook, slice the mushrooms into pieces and gently stir fry them with olive oil, salt, two teaspoons of apple cider vinegar and basil. This should take about 7 minutes. Just before the end add the spinach and allow it to wilt for 2 minutes. If it is frozen, place about 10 spinach balls into the microwave for about 3minutes. Once the spinach is ready, add ground nutmeg to taste. Slice the cherry tomatoes into halves, season with salt & pepper and add to the mushrooms and allow to simmer.

Once the sweet potato is soft, add all of the ingredients into a nice dish, mix together and put back into the oven for 5minutes. At this stage you can add feta if you wish! Roast  a handful of cashews until golden brown in a separate pan and scatted over the top for added bite. Slice the lemon into four and put on each plate to serve.

Serve and enjoy!

Gym - 27th June

I understand it was a Friday evening, but it would be nice to see at least one other person in the gym with me! 

I completed a mixture of cardio and weights:

Treadmill - 5.02km  - 30min 14secs

Chest Press - 3 sets 10 reps - 70lb - 

Row -  3 sets 10 reps - 50.15lb 

Bicep curl - 1 set on each arm - 10 reps - 10lb

Bike - 3.08km - 10min 42secs

Top tips:

If you don't have a gym buddy, make sure you have a motivational playlist on your iPod/phone. 

Sometimes when I am doing an 1hr Watt bike in the gym, I watch something on the 4oD app downloaded on my iPhone. When I'm at Uni, I can't help but watch the most recent Made In Chelsea episode that I missed on the Monday night - it makes time go so much faster!

Vanilla Cupcakes

Nothing will make my Dad happier when he gets home from work then being dazzled by a golden plate of irresistible cupcakes.Whether it be for the local village fair or just a yummy treat to indulge upon on 'cheat day,' these cupcakes are enough to satisfy any hungry tum. You will find a number of recipes for these plain cupcakes, but do not fear as I have trialled and tested many of these recipes and there is only one clear winner for me...

Makes about 18 cupcakes

100g soft margarine

100g caster sugar

2 eggs

A few drops of vanilla extract

100g self raising flour

1 teaspoon baking powder

For the icing 

175g butter, softened

350g icing sugar, sifted

Pre-heat oven 200˚C/400˚F/Gas 6. Place about 18 cupcakes cases into bun tins. Measure all the ingredients and beat well until blended and smooth. Half fill the paper cases with the mixture. 

Bake for 15-20 minutes until golden brown. You know cakes are done when you gently press the top and it springs back to its original position. Leave to cool on a wire rack. 

For the icing, beat the butter and icing sugar together until well blended. Cover the cakes with the icing once cooled and place glazed cherries on the top for decoration.

Enjoy!

Perfectly Poached Eggs

For me, there is nothing more satisfying than that moment when you break that yolk to see a delicious, orange waterfall oozing out onto the plate. It is such an easy recipe to make and the excuse that 'I didn't have enough time for breakfast' simply can not be tolerated! Trust me, being a student myself I look for something quick, healthy and nutritious in the morning to kick start my day and this does the trick every time. 

Let me introduce you to my chickens. We actually have 3 chickens called: Daphne, Barbra and Eve. They are fantastic and each has their own personality. Daphne is the energetic, talkative one that likes to run down the garden to greet you when the car comes into the dive. Eve is 'Miss Independent' and likes to strut around the garden acting like she owns the place. Barbra is the hormonal one, she gets broody often and likes to think she'll one day be a mother but I'm afraid that will not be the case.

Each one of these wonderful ladies have something in common: their mouthwatering eggs. You can tell that the eggs are completely organic and free range by the golden-orange colour of their yolk. It is also particularly noticeable when making sponge cakes as it makes them more golden inside. 

For 1: 

- 1 or 2 free range egg(s)

- 1 pitta/ slice of bread

- smoked salmon

- balsamic vinegar 

- salt & pepper for seasoning

- chopped coriander for decoration (not essential)

Method:

• Put the pitta/bread into toaster and the water onto boil. Crack the egg into a cup. Once the water has boiled, stir the water to create a whirlpool in the pan. The secret is to add a tiny splash of balsamic vinegar into the whirlpool, and this ensures the egg will stay together in the water. 

• Pour the egg into the whirlpool and you'll notice the egg begins to cook straight away. It'll look a little messy around the edges, but do not worry! Depending on the pan, a fresh egg will take maximum 2 minutes to cook. Test the egg by removing it with a slotted spoon and gently pushing the yolk with a teaspoon. If it feels too soft, put it back in for a minute or two.
• When complete, serve on warm pitta/ buttered toast and season with sea salt and freshly ground black pepper. I like to add smoked salmon and decorate with coriander for taste.

Top tip:

Try to use the best possible eggs you can afford. Better eggs will mean better flavour. You will notice that if the yolk stands up and the white isn't watery, your eggs are fresh to go!

Enjoy!

Breakfast For Champions

How many times have we heard that, 'breakfast is the most important meal of the day?' The fact is, it's true. Particularly for calorie counters, It's very easy to trick yourself into thinking that by missing breakfast, you're eating less in the day and therefore consuming less calories - how wonderful! But this is not the case.

Breakfast is important because it stabilises blood sugar levels, which regulate appetite and energy. Therefore, by eating breakfast you are less likely to snack on unhealthy, sugary foods throughout the day.

Welcome!

Hello! Welcome to Eats Fruit & Leaves. This blog will allow you to become inspired by a world of eating clean whilst maintaining a busy, active lifestyle. Everything posted on here will be inspired by home cooking and sourced from local producers based in Herefordshire and Bristol.