TEG Recipe Pack I

RECIPE PACK I10 HEALTHY RECIPES TO HELP YOU ACHIEVE YOUR FITNESS GOALS

[email protected] 17 Mar 2014

Text © 2014 Train Eat GainFood Photography © 2014 Train Eat Gain

The Train Eat Gain website address is www.traineatgain.com

Benjamin Hughes and Robert Birkhead assert their moral right to be identified as the authors of this work.

All rights reserved. No parts of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of Benjamin Hughes or Robert Birkhead.


IntroductionWelcome to Train Eat Gain Recipe Pack 1, this is a collection of some of our favorite recipes, all of which are both healthy and delicious. Our aim is to help you to improve your diet in terms of both nutrition and taste – The only diet that is sustainable long term is one which provides you with the nutrition you need whilst still being enjoyable day in, day out!

Over the years, we have learned to make a healthy eating plan fit in seamlessly with our busy work lives, social lives and workout regimes. This method has worked well for us by ensuring we have always had delicious, healthy food ready to go at all times. This completely removes the desire to turn to unhealthy fast foods and with a little planning, sticking to a clean diet becomes easy!

The recipes in this pack will all take you less than one hour to prepare. The methods and ingredients are plain and simple. These meals are designed to be cooked regularly and not just on a special occasions.

We have no secrets to keep from you - macronutrient ratios are included for every recipe to allow you to see exactly what you are putting into your body. We hope this will take the hard work out of calorie counting and allow you to eliminate some of the guesswork from your nutrition!

- Rob and Ben


Contents

Breakfast Smoked Mackerel Kedgeree 5 Mixed Berry Protein Pancakes 7

Main Meals Chicken Risotto with Chicory Salad 9 Chilli Con Carne 11 Cod, Chips & Mushy Peas 13 Red Thai Curry with Cucumber Salad 15

Desserts Chocolate Orange Ice Cream 17 Macadamia Nut Protein Brownies 18

Shakes Apple Strudel Shake 19 Strawberry Cheesecake Shake 19


Smoked Mackerel Kedgeree Serves 420 mins

Kedgeree originates from the Victorian era where it was brought back to the United Kingdom from India and introduced as a breakfast dish. It is a great alternative to traditional breakfasts which usually consist of sugar packed bread and cereal.

Don’t be alarmed by the high fat content of this meal - fats are not all created equal and most importantly, eating fats does not make you get fat! Mackerel is an oily fish which contains tons of healthy omega 3 fats. These have been shown to help to prevent a huge number of health problems including heart disease, stroke, arthritis and cancer.

Mackerel is also rich in minerals and is a good source of calcium, potassium, selenium and magnesium. These are important for the health of your nerves and muscles and for maintaining proper metabolic function. Lastly, mackerel contains a ton of different vitamins - A, E, C, D, K and B12 which are all important for proper functioning of the body.

Kedgeree260g Smoked Mackerel Fillets200g Basmati rice4 Large Eggs1 tbsp Olive Oil1 Large Onion

1 Aubergine2 Courgettes

Spices1 ½ tbsp Mild Curry Powder1 Cinnamon stick

1 LemonSmall Handful of ParsleyBlack PepperPinch of Salt

Chop the aubergine in half longways, and slice into ½ cm thick semicircles. Slice the courgettes into disks of the same thickness. Tip both into a griddle pan and fry in half the olive oil on a medium heat, stirring occasionally (if you don’t have a griddle pan, you can put the veg in a baking tray under the grill).

Meanwhile, chop the onion in half and then chop into slices. Chuck these into a high-sided frying pan (large enough to accommodate rice and water later on) and combine with the second half of the oil. Gently fry in the oil until the onions have softened. Add the cinnamon stick and curry powder, and cook for a minute, stirring to mix it all together.

Check back on the aubergines and courgettes and give them a good stir (or flip if they are under the grill). Keep an eye on these whilst you are cooking the rest of the meal, as you want them to brown up nicely on the edges without sticking to the pan and burning. Remove them from the heat as soon as they are cooked.

Put the kettle on the boil with at least 4 cups of water. Tip the rice into the pan containing the onions and spices, and stir to mix in all the spices. Pour over enough water to come above the surface of the rice by 2 ½ cm (1 inch) and bring to the boil. Once boiled, turn the rice down to a simmer, put a lid on the pan (or cover with a large plate) and cook for about 10 minutes until the rice is cooked and the water has been absorbed.

Use the remaining water from the kettle to boil the eggs. Pour the water into a small saucepan and bring to the boil. Turn down until it is just simmering and then add the whole eggs (shells intact). Boil the eggs for 7 minutes, and then remove them from the boiling water. Cover with cold water and leave to cool slightly, before removing the shells and cutting them in half.

Shred the smoked mackerel using a fork and combine with the rice. Add some chopped up parsley and the juice of the lemon and mix it all together. Serve topped with the halved boiled eggs and garnish with parsley leaves.

34%

48%

18%

Carbs 34% 43.5g

Fats 48% 27.6g

Protein 18% 22.0g

Total 522 kcal



Mixed Berry Protein Pancakes Serves 620 mins

These protein pancakes are an ideal breakfast treat, dessert or post workout snack. Our pancakes provide you with an excellent balance of macronutrients and a healthy serving of antioxidants. This is the perfect recipe to satisfy your sweet tooth with no need to feel guilty afterwards!

Unhealthy sugar and white flour are replaced with low GI oats and nutrient rich berries. Protein comes from two sources, fast digesting whey protein and slower digesting casein protein from milk. Fats are kept to a minimum by using milk and low fat yoghurt instead of butter. Coconut oil is used for frying as it is stable at high temperatures and will not break down to form unhealthy fats when heated.

Slice the strawberries thinly and put to one side with the rest of the berries. Blend the porridge oats, baking powder, whey protein, whole milk and yogurt until smooth. Add about a teaspoon of coconut oil to a non-stick frying pan (enough to coat the bottom of the pan) and place on a high heat.

When the oil is hot, turn the pan down to a medium heat. Pour in enough pancake mixture to thinly cover the bottom of the pan and before the pancake mixture starts to cook, tilt the pan to spread the mixture (you may need to experiment at first until you get the right quantity!). Drop a handful of the mixed berries onto the pancake and gently push them into the batter using a spatula.

After around 30 seconds when the pancake mix starts to bubble and the edges can be lifted off the pan, loosen the pancake from the pan with a spatula and then flip the pancake. After a few seconds of frying on the other side, the pancake is ready to eat. Slide the pancake onto a plate and enjoy! Repeat until you have used all the batter, adding more coconut oil to the pan where required.

Pancake mix100g Vanilla whey protein400g Greek yogurt (0% fat)200g Porridge oats2 tsp Baking Powder1 ½ Cups whole milk20g Coconut oil Mixed berries2 Handfuls blueberries2 Handfuls raspberries2 Handfuls strawberries

Carbs 40% 30.2g

Fats 26% 8.7g

Protein 34% 25.6g

Total 305 kcal

40%

26%

34%



Chicken Risotto with Chicory Salad Serves 440 mins

Let’s face it, plain old rice can get very boring when eaten day in, day out. Risotto is a great way of switching things up and satisfying a desire for something rich and creamy without having to add a ton of unhealthy fats.

This risotto is the perfect post workout meal packed with chicken breast and low fat cheese for protein and Arborio rice for medium GI carbs. A wide variety of veg and spices ensures this meal is packed full of flavour as well a vitamins and minerals.

Alongside the risotto is a superfood side salad to keep you fit and healthy. Beetroot is great for increasing stamina and allowing your muscles work harder as well as helping to lower the risk of heart attacks and strokes! Oranges have been shown to help prevent a huge variety of ailments including cancer, kidney disease, high blood pressure and viral infections.

Risotto500g Chicken Breast250g Arborio (Risotto) Rice2 tbsp Olive Oil250g Mushrooms4 Garlic Cloves, diced4 Sweet Pointed Peppers1 Large Onion1 Large Bunch of Parsley1 Beef Stock Cube1 tbsp Worcestershire Sauce

100g Reduced Fat Cheese, grated1 Litre of Boiling Water1 Red Chilli1 LemonBlack Pepper

Chicory Salad2 Small Clementines1 White Chicory1 Beetroot2 Large Handfuls Baby Spinach Splash of White Wine Vinegar1 tbsp Olive Oil25g Pine Nuts1 tsp HoneyBlack Pepper

First, dice the onion and place into a large saucepan with 2 tablespoons of olive oil. Chop the pointed peppers and mushrooms into slices and put to one side. Finely chop the parsley, chilli, garlic and lemon zest and put them with the rest of the chopped ingredients. Cook the onions on a low heat, stirring occasionally. Meanwhile cut the chicken into chunky pieces and make up the beef stock.

When the onions start to turn translucent, add the rest of the chopped ingredients along with the worcestershire sauce and black pepper. Increase the heat to a medium setting and fry for 5 minutes stirring continuously. Add the risotto rice to the pan and stir continuously for around 1 minute or until the rice starts sticking to the pan. At this point pour in enough beef stock to cover all the rice and reduce the heat.

Keep adding stock a splash at a time, stirring constantly until you have used up all the stock - this should take around 20 minutes. Check that the rice is cooked and if not, add more boiling water and cook until it softens.

Whilst keeping an eye on the risotto, make the salad. Lightly toast the pine nuts in a small frying pan. Meanwhile finely chop the stalk of the chicory and pull off the upper leaves. Peel the clementines and slice across the segments. Thinly slice the beetroot then combine all the chopped ingredients in a salad bowl. Mix together the honey, white wine vinegar, olive oil and black pepper and pour the mixture over the salad.

After the rice is cooked, gently stir in the grated cheese and lemon juice. Garnish with fresh parsley and serve.

Carbs 45% 61.9g

Fats 24% 14.9g

Protein 31% 42.6g

Total 561 kcal

45%

24%

31%



Chilli Con Carne Serves 41 hour

This is an unbelievably tasty meal that we regularly cook up in big batches, perfect for Sunday afternoon meal prep and you will look forward to eating it all week. Forget forcing down another meal of plain rubbery minced beef. This is a substitute that fulfils all your nutritional needs but with a delicious and deep flavour.

Once you practice cooking this you can get to the stage where you can leave it to simmer after just a few minutes of preparation. Then it’s just a matter of leaving it for as long as you are willing to wait to release all the rich delicious flavours from the meat and spices. This recipe specifies rice as a carb source, but it also tastes incredible served with sweet potatoes.

Chili500g Lean Beef Mince500g Lean Turkey Breast Mince800g Chopped Tomatoes1 tbsp Extra Virgin Olive Oil2 Small Chillies100g Carrots100g Onion1 Beef Stock Cube

Spices1 tbsp Smoked Paprika1 tbsp Mild Chilli Powder1 tsp Coriander Leaf1 tsp Cumin1 tsp Turmeric1 tsp Tabasco (optional)1 tsp Lea & Perrins Worcestershire sauce (optional)

Rice400g Basmati ricePinch of Sea Salt

GarnishGreek yogurtAvocadoCoriander LeavesSalt & Pepper

First, completely fill and boil the kettle and get a large saucepan ready on the hob. Finely chop the onions and chilli, and grate the carrot (chop it finely if you don’t have a grater).

Chuck the onion and carrot into the saucepan with the olive oil and fry over a low heat until the onions turn translucent. This should take between 5 and 10 minutes. Then add the chilli to the pan and fry for one minute.

You can alter the quantity of olive oil to suit your diet or substitute this for coconut oil as a healthy alternative.

Next, add the beef and turkey mince to the pan and cook until the meat is lightly browned all over.

Meanwhile dissolve the stock cube in 300ml of the boiling water from the kettle. Once the meat begins to change colour, add the tinned tomatoes, dissolved stock cube and all the spices, and mix well.

Leave this to simmer for at least 15 minutes to allow the meat to cook. However, for the ultimate chilli I like to leave mine for about 45 minutes to really release the deep intense flavours. Stir every now and again to make sure it doesn’t burn or stick to the bottom of the pan

Whilst the chili is simmering away, measure out the rice and put into another saucepan with a pinch of salt. Boil the kettle again and pour the boiled water over the rice so that you have twice as much water as rice. Turn the heat up to maximum and cover with a lid. When the water is boiling in the pan, turn down the heat to minimum and leave to steam until the water is completely absorbed. This should take around 10 minutes.

Serve the chilli with a dollop of low fat greek yogurt and a sliced avocado on top of a bed of steamed rice.

Tip: Basmati rice is a great carb source, its glycemic index is only seven points higher than brown rice, making it a tastier healthy alternative. However, do not mistake it for glutinous white rice which is significantly higher on the GI scale.

43%

24%

33%

Carbs 43% 91.7g

Fats 24% 22.2g

Protein 33% 69.9g

Total 863 kcal



Cod & Chips Serves 440 mins

Fish and chips is a traditional British meal which is not exactly one of the healthiest dishes in the world. This meal usually comes battered and deep fried which is delicious but the worst nightmare of any fitness fanatic.

Our fish and chips recipe uses no batter and instead the cod is seasoned with lemon and parsley to bring out its delicate flavour. Chips are oven cooked which hugely reduces the amount of fat when compared to deep frying. Green peas are a potent source of antioxidants including zinc and vitamins C and E.

Tip: Cod is an excellent source of lean protein and vitamin B12 as well as a great source of heart-healthy omega-3 fatty acids. Vitamin B12 helps you convert food into useful energy as well as reducing the risk of cardiovascular disease.

Cod4 Cod Fillets (520g)Handful of ParsleyJuice of Half a Lemon15g Butter

Mushy peas400g of Frozen Peas1 Red chilliHandful of Mint Leaves1 tbsp Olive OilJuice of Half a Lemon

Coconut fries1200g King Edward Potatoes30g Extra Virgin Coconut oilBlack PepperPinch of Salt

First put the kettle on to boil, preheat the oven to 220C (430F). Half the potatoes and then cut these halves into 1.5 cm (1/2 inch) thick slices. Chuck the sliced potatoes into a large saucepan and cover with boiling water. Place the pan on the hob to boil for 8-10 minutes.

Meanwhile, finely chop the parsley and soften the butter in the microwave on a low power or defrost setting. Combine the butter, parsley and lemon juice and coat the cod fillets using a pastry brush (if you don’t have one, you can pour the mixture into a flat dish, tossing the fish in the mix until it is covered. The melted mixture will be hot - make sure not to burn yourself).

Drain the potatoes then pour them back into the large saucepan. Add the coconut oil, black pepper and salt to the potatoes and mix by turning the pan until the oil has melted and the chips are coated. Spread the chips out onto two baking trays with plenty of space between them, and bake in the oven for 40 minutes.

Place the cod fillets into a glass or ceramic baking dish and cover with foil or baking parchment. While the chips are cooking, finely chop the chilli and the mint leaves.

When the chips have been in for 25 minutes, turn them over on the tray and turn the oven down to 200C (400F).

Returning to the fish, put the tray in the oven and bake the fish for 12-15 minutes depending on the thickness of the fish.

Whilst the fish is cooking, pour the frozen peas into a large bowl and cook in the microwave according to the instructions. When the peas are cooked, add the mint, chilli and olive oil and stir well.

Blend half the pea mixture until smooth and then combine the blended peas with the remaining whole peas to serve. Remove the cod and chips from the oven and serve garnished with fresh parsley leaves.

Carbs 42% 54.5g

Fats 28% 15.8g

Protein 30% 38.5g

Total 525 kcal

42%

28%

30%



Red Thai Curry with Cucumber Salad Serves 430 mins

This delicious, well balanced meal is a staple of both our bulking and cutting diets. Our thai red curry is packed with exotic flavours to give you that great taste without the need to add anything unhealthy. Served with a fresh spicy cucumber salad, this meal really gets your taste buds tingling as well as providing many essential vitamins and minerals.

The sauce is based on coconut milk which is made up of medium chain triglycerides, a type of saturated fat which your body can easily process and has even been shown to aid fat metabolism! We are often told to avoid saturated fats like the plague but not all sat fats are created equal. Sweet pointed peppers are a potent source of vitamin C and add a delicate sweetness to the curry sauce without the need to add sugar.

26%

34%

Curry900g Chicken Breast1½ Cans Coconut Milk (600ml)100g Red Thai Curry Paste15g Extra Virgin Coconut Oil2 Red Pointed Peppers1 tbsp Thai Fish Sauce1 Medium White Onion½ Fresh Red Chilli

1 Stick Lemongrass (optional)4 Kaffir Lime Leaves (optional)1 LimeA Small Handful of Fresh Coriander

Rice400g Basmati Rice4 Cardamom Pods

Cucumber Salad2cm (¾ in) Fresh Ginger1 tbsp Soy Sauce½ tsp Extra Virgin Olive Oil1 Lime1 CucumberA Small Handful of Fresh Coriander½ Fresh Red Chilli

Start with the curry. Chop the onion and gently fry in the coconut oil in a large saucepan for 5 minutes until the onions turn clear. Add the curry paste, chopped chilli and finely chopped lemon-grass to the pan and fry for a further 5 minutes, stirring to make sure it doesn’t stick to the bottom of the pan.

Dice the chicken and add to the pan and fry for a couple of minutes. Once the chicken begins turning white, pour in the tins of coconut milk, leaving the pan on a fairly low heat - too much heat will cause the coconut milk to curdle. Add the fish sauce and kaffir lime leaves, and leave to simmer for 10 minutes - stirring occasionally.

Meanwhile, measure out the rice into another saucepan and cover with boiling water - you want twice as much water as rice by volume. Put a lid on the pan and bring the water to the boil, giving it a quick stir to make sure none sticks to the bottom of the pan. When the water is boiling, turn the heat right down and leave to steam with the lid on until all the water is absorbed. This should be about 10 minutes.

Chop the sweet peppers into rings and add to the saucepan with the curry.

While the curry and rice are cooking, you can prepare the salad. Firstly finely grate the ginger into a salad dish or bowl, pour over the soy sauce and squeeze in the lime. Grab a speed peeler and peel the whole cucumber longways in big curly strips into the salad bowl. Drizzle over the olive oil. Get your hands in there and mix it all together nicely.

Finely chop all the coriander and split into two piles. FInely chop a red chili sprinkle over the salad along with half the coriander. Add the rest of the coriander to the curry then squeeze in the juices of a lime and it’s ready to go.

Your rice should now be just about cooked - the key is to catch it just as all the water is absorbed, and before it starts to burn on the bottom. I like to make little rice castles by packing it into a bowl and tipping it upside down on a plate. I then pour the curry around the side with a hand-ful of salad to top it off. Delicious!

41%

32%

27%

Carbs 41% 96g

Fats 32% 33g

Protein 27% 63g

Total 963 kcal



Chocolate Orange Ice Cream Serves 410 mins + freezing

Our protein ice cream is a creamy, rich and guilt free alternative to conventional sugar filled desserts. The texture of this dessert helps to trick your mind into thinking you are eating something rich and luxurious without the need for a ton of added sugar!

Dark chocolate provides rich flavour and has been shown to reduce blood pressure and improve brain function by increasing blood flow. Orange zest contains around twice the vitamin C of the actual orange flesh as well as being a potent source of many other vitamins and minerals.

Combine the ingredients in a blender until smooth, keeping half a teaspoon of the orange zest to one side. Pour the ice cream mixture into four glasses and place into the freezer for 30 minutes. When ready to eat, remove from the freezer and serve topped with slices of banana and the leftover orange zest. These can be stored in the freezer for up to two weeks.

IngredientsZest of Half an Orange50g Dark chocolate (85% Cocoa)180ml Whole milk120g Whey protein1 Banana

21%

37%

42%

Carbs 21% 13.5g

Fats 37% 10.3g

Protein 42% 26.4g

Total 251 kcal


Macadamia Nut Protein Brownies Serves 810 mins

We all have those times when we need a quick bit of sustenance in a hurry or when we feel like indulging a rich chocolate treat. Well these protein brownies meet both requirements - they’re great little portable snacks that you can take anywhere, yet they also taste great and will keep you going between meals whilst satisfying your sweet tooth.

These pack a huge bang for the buck. They contain a serving of whey protein to help you recover from an intense workout with tons of good fats from the macadamia nuts coconut oil and dark chocolate. Tailor these to your dietary requirements and balance the rest of your meals throughout the day to accommodate the above average fat content - if you’re on a low calorie diet, divide them into 16 brownies of 145 kcal each.

Boil a kettle and half-fill a saucepan with the boiling water. Break up the chocolate into squares and place into a bowl large enough to sit on top of the saucepan. Add the coconut oil to the bowl, sit it on top of the pan of the boiling water and simmer on a low heat. stir the chocolate and coconut oil mixture until all the chocolate has melted, then remove from the heat. Mix all of the ingredients in a food processor. Pour mixture into a clingfilm-lined tray and spread evenly. Leave to set in the fridge for 1-2 hours then remove and enjoy!

Ingredients100g Dark Chocolate (90% Cocoa)15g Extra Virgin Coconut Oil100g Macadamia Nuts110g Rolled Oats100g Whey Protein150ml Water30g Honey

Carbs 22% 16.2

Fats 60% 20.1

Protein 18% 13.5

Total 290 kcal

22%

60%

18%


Apple Strudel Shake Serves 25 mins

Apple Strudel is an Austrian dessert with an incredible crunchy texture and homely taste, but alas does not fit the bill when it comes to healthy eating. Luckily this shake tastes almost as good and serves as a great post workout.

Combine all ingredients in a blender jug and blend until smooth. Pour into glasses and top with a sprinkle of cinnamon!

Ingredients200ml Apple Juice (not from concentrate)50g Rolled Oats25g Vanilla Whey Protein1 tsp Cinnamon10 Ice Cubes

21%

Carbs 62% 26.6g

Fats 13% 2.4g

Protein 25% 10.6g

Total 176 kcal

62%13%

25%

Strawberry Cheesecake Shake Serves 25 mins

Sounds too good to be true doesn’t it? You may think that you’ll never experience that delicious cheesecake taste again as part of a healthy lifestyle, but give this little glass of goodness a go and reconsider!

Combine all the ingredients in a blender and blend until smooth. Pour into glasses and top with a sprinkling of oats and mint leaves.

Ingredients150g Strawberries100ml Whole milk25g Rolled Oats25g Vanilla Protein10 Ice CubesSmall Handful Mint Leaves Carbs 45% 16.1

Fats 23% 3.6

Protein 32% 11.2

Total 140 kcal

45%

23%

32%


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TEG Recipe Pack I