Recipes

Bruno Bar Chocolate, Ginger and Espresso Pre-training Bar

Pre-fueling before high intensity training is critical. This bar has a mix of both quick and slow release carbohydrates. The addition of fresh ginger and espresso will give you a "zip" before the training begins.

Honey, Raspberry and Peanut Butter Treat

When you open the fridge and you're looking for a "a hit" this dish is a saviour

Post workout drink

Once the workout is over, it is critical to feed the muscles

Banana and Sultana Energy Bar

Another option for pre training. It is designed to release energy equally over a pre longed period, From 22 to 86 on the GI scale the ingredients will slowly release their energy into your body when you need it most.

Pre Training Drink

The perfect balance of slow/fast release carbohydrates, protein and fluids. Best drank within 45 minutes prior to training.

Banana-Oat-Cinnamon Pancake

slant on the usual theme. Espresso and honey sauce help make it the perfect start to the day

Lentil Bread

In the eternal fight to reduce High GI form bread-this one is as good as it gets

High Protein-Spicy Meat Balls

High in protein with also a focus on the Macro balance and fiber. Ideal to have in the fridge, alternative snack for those who want to repair hard working muscles.

Macro balanced chili packed with vegetables and pulses

All you need in one pot...plenty of vegetables and pulses makes it very tasty indeed

High energy bar

An alternative to mass produced products. this bar really is "full of goodness"

Basic Shake

As simple as it can possibly get and so so effective

BBQ Chicken Leg

Simple and effective-cook 4 or 6 together then store in the fridge

Keto Banana Bread

A True "like for Like" product, with no flour or sugar. equally tasty and filling as any "normal "Bnana Bread"

Basic Buckwheat

Always handy to have in the fridge, far more filling and more nutritious than bread

Cloud Bread with Flax Seeds

Cloud Bread-with fiber and protein

Italian Baked Salmon

Easy to make, guaranteed moist and tasty all the flavour and goodness remains in the parcel

Pasta Bucatini

Make carb loading a pleasure with this dish, simple easy and efficient

Poached Chicken breasts

A must have for the serious trainer-A constant supply of lean protein

Apple, Oat and Coconut Cake

Less than 1/2 the calories and twice the "goodness" of a normal cake. And all that in the picture for the same calories as a "Mars" bar

Dairy-free Post Workout Drink

Something to help stop you aching after a work out-hydrate, protein spike, fiber and sufficient slow release sugars to satisfy you

Classic Scottish Oatcakes

When you are feeling hungry during the day, take these with either peanut butter, cheese or pate on the top. Unlike other snacks these oatcakes will slowly release the energy into your body avoiding the "sugar spike"

Cloud Bread Version one

Pretty much all protein, very few calories. It's not bread but.... you can put cheese, ham, marmalade or pretty much anything else you use to make a sandwich

Kidney Bean Brownie

The best "substitute" Brownie I've made, 1/2 the calories, double the protein and 4 x as much fiber as standard brownie. The real "winner" one slices fills you like 4 normal slices

Chocolate Protein Bomb

Ideal post workout pre bed, mid-morning snack or breakfast snack. Very high in protein and satisfy the 10AM "munchies". One muffin brings you 100 calories and 8 grams of protein. THAT IS ONE QUARTER OF THE CALORIES AND TWICE THE PROTEIN OF A NORMAL MUFFIN. WELL WORTH TRYING.

Vegan Breakfast Bar

Focus on low slow-release carbohydrates, fiber, fresh fruit, filling you and also providing sufficient protein to fuel your muscles

Chia Seed and Fig Cheesecake

Another attempt at mixing healthy, tasty and treat. It works

Cheese and Bacon Cake

High protein, high flavour, perfect post work out snack

Buckwheat Bread

After "A Lot" of attempts, finally discovered an edible gluten free bread and.... only one ingredient required

Bruno Bars-Pre-training Energy Bar-Quick-Easy-Efficient and it "Does the Job"

As we train harder in colder weather, this bar will help us adjust to the demands for more energy

Balanced Frittata

This dish keeps me in the right “nutrition zone” for 3 days. Easy to make and then easy to store.

Apple, Ginger and Date Granola Bar

Quick and Easy Granola Bar

Apple and Poppy Seed Cake

Get half your daily fiber in one hit and some protein, low on simple sugars, high in flavur

Banana & Apple Cake

A slant on a classic-almond flour to reduce flour, apple to reduce sugar-skyr to reduce butter-result more protein less quick release carbs

Roast Pepper Hummus

Avoid, synthetic flavoring and "cheap bulkers" by making your own perfectly macro balanced hummus

Tandoori Chicken

High in protein and flavor, peas and yoghurt increase the protein content

Rava Sheeva-Indian Breakfast

This dish is a great balance of carbohydrates (slow release) and protein. It will fill you up. Easy to make and store

Oat, Mango & Apple Snack Bar

Another healthy alternative to the "norm" office snack. My aim for a snack, 1/2 the calories of a chocolate bar or croissant, exchange quick release sugar for slow release

Overnight Oats with Mixed Berries and Fresh Ginger

Not only easy to prepare but also easy to transport and eat

Oat and Cottage Cheese Pancake

A real treat-filled with protein and low in calories

Lentil Soup

Lentils, a great source of both protein and carbohydrates, help to keep you feeling full

Banana and Date Drop Scone (Pancake)

not only is this drop scone filled with fiber and protein this "pancake" will fill you up, slowly releasing energy long after it has been eaten

Coffee Cake

A mix of all sorts of healthy ingredients. A rea l treat

Oat & Apple Breakfast

I often talk about a balanced meal, this breakfast fits the "Classic" balance. It gives you approx. 25% of all the fiber, protein, fat and carbs you need for one day. The apple provides natural sugar. Helping to reduce a "spike" in your blood sugar fructose (apple sugar) 23 on the GI scale-glucose (normal sugar) 100 on the GI scale.

Red Lentil Flat Breads

Absolutely perfect accompaniment for any meal

High Protein Pasta-

The same protein as chicken and less than 1/2 the carbs of normal pasta

Rob's Fiber Filler

All time Classic, bringing you half your daily fiber in one serving. Also packed with flavour

Triple Chocolate Cake

The Ultimate in chocolate indulgence...

Homemade Burger

You decide what goes into your burger-don't rely on mass produced burgers

Cloud Bread Version two

This cloud bread has more "body", ground hazelnuts and the inclusion of the egg yolks make the bread more substantial

Three Bean Salad

Quick and easy, a staple part of every athletes diet. Low in calories high in everything else,

Guinness Sticky Toffee Pudding

A mix of the classic "Irish Porter Cake" and traditional Sticky Toffee Pudding"

Sweet Potato Gnocchi

Benefits of using sweet potatoes-less starch, increased micronutrients and more flavours than regular potatoes

Jonny's Chick Pea Curry

Complex flavours, increased by using seeds instead of powders, rich in both proteins and fiber, well worth a "go"

Pot Roast Pork Steak with Courgette, Tomatoes and Buckwheat.

Pot roasting allows meat to tenderize, flavours to infuse and all the goodness remain in the “pot”, this dish is no different.

Protein Sauce

Less than 1/2 the calories of mayonnaise and salad dressing with the advantage of high protein as well, 100 calories and 5g protein per 100g serving. Over food or use as a dip

Carrot and Mixed Seed Cake

Not ultimately healthy, neither unhealthy a great balance

Fermented Ginger and Fennel Scented Carrots

Delicious, full of flavour and packed with gut-friendly lactobacillus bacteria that will boost your immune system, improve your digestion and help you curb cravings. The advantage of making your own, you know exactly what goes in it, and the price :-)

Nancy's Pear and Almond Birthday Cake

An alternative to the classic cake, replacing as much butter, sugar, flour as possible with honey, ground almonds, coconut butter and peanut.

Chocolate & Pear Mousse

A really interesting twist on the classic chocolate mousse, 10 times the fiber, 1/2 the calories and more protein. full of flavour and a lovely texture, well worth a test. Hard to believe its as healthy as it is.

Ricardo's Pizza

classic but with a twist to make it "my own"

Pavlova

Fresh Fruit Pavlova Served with Homemade Lemon Curd