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Sunday, 8 March 2009

Sample recipes from my new cook book

In the next 2 weeks I'll be releasing my new fat loss cook book!

I'm getting a bit bored of the old chicken and rice with spinach and olive oil and decided something needed to be done!

So as usual I wrote a book!

This will bring you 150 recipes which whilst still fitting in with the principles of the Fat Loss Action Blueprint, are very tasty!

Here's some samples for you lifted straight from the book!

Garden Frittata - breakfast

Makes 1 serving

1 tablespoon olive oil
30 grams mushrooms, sliced
1 teaspoon minced jalapeno pepper
30 grams chopped roasted red bell pepper
1 green onion, sliced
2 teaspoons fresh chopped cilantro
3 eggs, beaten

In a medium nonstick sauté pan over medium high heat, heat the oil. Add the mushrooms, jalapeño, bell pepper, green onions and cilantro and sauté until soft. Add the eggs and season with pepper. Cook the mixture, stirring and lifting the eggs to help them cook evenly, until they begin to set. Continue cooking until nearly firm in the center.

Calories: 300 per serving

Pear and Chicken Hash - For the meat eaters!

Makes 4 servings

2 teaspoons olive oil, divided
100 grams chopped onion
2 medium pears, peeled, cored, and finely chopped
1 large sweet potato, baked, peeled and cubed
200 grams chopped skinless, boneless boiled chicken breast
1 teaspoon chopped fresh sage
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika

Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Add onion and pears; sauté 7 minutes or until mixture begins to brown. Spoon into a large bowl, add potato and remaining ingredients. Toss well to combine.

Heat remaining oil in pan over medium heat. Add pear mixture, and pat into an even layer in pan. Cook, without stirring, for 2 minutes. Stir gently; cook an additional 2 minutes or until potato begins to brown. Serve immediately.

Calories: 226 per serving

Potato and Parsnip Bake - lots of recipes for the veggies!

Makes 4 servings

1 teaspoon chili powder
2 teaspoons mustard seeds
1 teaspoon coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon garam masala (optional)
1 tablespoon olive oil
1/2 teaspoon sea salt
750 grams sweet potatoes, sliced
350 grams parsnips, peeled and sliced
2 tablespoons chopped fresh cilantro

Preheat oven to 220 degrees C.

Combine chili powder, mustard seeds, and coriander seeds in a small nonstick skillet over medium-high heat. Cover and cook 2 minutes or until seeds begin to pop, shaking pan occasionally. Remove from heat; let stand, covered, 1 minute. Stir in cumin and garam masala.

Combine spice mixture, olive oil, and next 3 ingredients in a roasting pan coated with cooking spray; toss to coat. Bake for 20 minutes or until vegetables are tender, turning vegetables after 10 minutes. Sprinkle vegetable mixture with cilantro; toss.

Calories: 252 per serving


Paulo said...

Good recipes there Jon!

I completely agree with you! I get the same from clients and friends, but surprisingly when I cook for my friends, they dont complain about the taste of the healthy options!

Good idea about the book!


Lori said...

Love the chicken recipe - we have all those ingredients on hand, so I will be trying it out!

Jon Le Tocq, Storm Force Fitness said...

Hey Lori their all delicious but that's my favourite too!

Thanks Paulo, they've got no excuses now!!