2x 14 oz. (400g) cans cannellini beans, drained, rinsed
4x 5 oz. (140g) cod filets
salt & black pepper
lemon wedges, for serving
What You Need To Do
Preheat the oven to 400°F (200°C).
Place all the ingredients for the sauce into a blender and pulse until well combined, then set aside.
Spread the beans in an even layer into the base of a large oven proof dish. Season the beans with salt and pepper.
Pat the fish filets, dry with a paper towel, and season with salt and pepper, then place the filets on top of the beans. Pour over the parsley sauce, and bake in the oven for 15-18 minutes, until the fish is cooked through.
Remove from the oven and serve immediately with fresh lemon wedges.
Recipe Adjustments – Want to make the recipe vegetarian or change the animal protein? Choose another plant based protein or animal protein.
Instructions for Breakfast Frittata:
Put the oil into a non-stick frying pan and over a medium heat and cook the onion until soft. In a bowl , beat the eggs and season with black pepper. Stir the mushrooms and tomatoes into the onions, cut the sausages into bite sized chunks and add to the pan. Pour over the eggs, stir gently, then cook over a low heat for 8-10 minutes until almost set and the sausages are cooked through. Preheat the grill to high. Add the grated cheese to the top of the frittata. Transfer the frittata in the pan to the grill for 3-5 minutes until the top is set. Note: The recipe makes 2 portions, save the second portion for breakfast the following day.
1 cup (120g) buckwheat flour for these amazing buckwheat protein pancakes
1 banana, chopped
1 tsp. ground cinnamon
2 scoops (60g) vanilla protein powder
1 egg
¾ cup (175ml) almond milk
1 tbsp. coconut oil
4 tbsp. raspberries, to serve
2 tbsp. Greek yogurt, to serve
1 tbsp. honey, to serve
Your Method – Buckwheat Protein Pancake Time
1.Place the buckwheat flour, banana, cinnamon, protein powder, egg and almond milk into a food processor or high-speed blender and blitz to form a smooth pancake batter.
2.Heat 1 teaspoon of coconut oil in a large skillet or frying pan, over a medium-high heat. Pour roughly 2 tablespoons of the pancake batter, per pancake, into the pan. Cook for about 2 minutes then flip and cook for a further 2 minutes on the second side. Don’t flip until you see little pockets of air. Repeat the process with the remaining pancake batter.
3.Crush the raspberries in a bowl and mix in the Greek yogurt. Stack the pancakes on a plate, layering through the raspberry yogurt.
4.Serve topped with fresh berries and a drizzle of honey.
5. Amazing buckwheat protein pancakes for health and wellness.
4 cups (960ml) vegetable stock 1 tsp. salt 1⁄2 tsp. white pepper 1 tsp. thyme leaves, dried
14 oz. (400ml) can coconut milk, full fat
1⁄2 lime, juice
What you need to do
1. Heat the olive oil in a large pan, over a medium heat. Cook the onion for 5-6 minutes, until soft. Add the garlic and ginger, and cook for a further 1-2 minutes.
2. Add the carrots, vegetable stock, salt, pepper and dried thyme, and stir well to combine. Simmer for 20- 30 minutes, until the carrots have softened.
3. Allow to cool slightly and blend until smooth using either a hand blender or a food processor.
4. Finally, stir in coconut milk and lime juice, and serve.
5. This soup can be stored in an air tight container in the fridge for up to 4 days.
1. Place the oats in a saucepan and add 1 1⁄2 glasses of water and the desiccated coconut. Bring to boil then reduce the heat, and cook covered for about 10 minutes. In the meantime, stir 2-3 times.
2. Remove the lid, add coconut milk and sugar. Mix and remove from the heat.
3. Divide between bowls, sprinkle with chopped chocolate and top raspberries to serve.
This luxurious porridge will keep you moving along all the way until lunchtime. This is because of the slow release carbs and all of that wonderful energy that you get from a bowl of porridge. You can make practically any amount of flavours.
Presenting to you an omega 3, Vit D nutrient dense meal idea. An oven baked salmon and avo salsa. What’s fab about this too is that it is very easy to prep and make. I love oven baked salmon (also love it air fried too). A 5* best recipe for salmon.
Heat the oven to 200°C (400F) . Line a baking sheet with aluminium foil.
Place the olive oil, garlic and spices into a small bowl, mix well to combine then brush over the salmon filets.
Lay the salmon on the baking sheet and place into the hot oven to bake for 12-15 minutes or until cooked through.
In the meantime, make the avocado salsa. Place the avocado, tomato, onion, and cilantro into a large mixing bowl. Drizzle with the olive oil, fresh lime juice and season with a pinch of salt and pepper. Mix well and set aside until ready to serve. Top the salmon with avocado salsa and serve immediately.
You can also find a full weeks worth of epic recipes, exercise ideas and mindful tools by getting on the list here
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Linda is an experienced fitpro, personal trainer, transformational and nutritional coach specialising in weight management. She has an extensive 15 year background in the health and wellness industry. Linda has helped 100’s of participants and clients achieve their potential healthspan and wellness goals using a multi-pronged approach of nutrition, fitness and mindfulness.
She is passionate about helping others de frag and reboot their own internal systems through nutritional rehabilitation, beneficial exercise and behaviour change.
Presently, Linda has a massive back catalogue of recipes, exercise and mindful ideas to share. Over on her IG @allisol and @weightmindersclub she has 100’s and 100’s of recipe examples of her food relationship ideas, exercise suggestions and mindful tools to help her clients and followers really kick start improving their relationship with themselves.
She has recently successfully completed Nutrition through the life courses at University of Aberdeen and doing her certification for coaching Weight Loss Academy protocols.
