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IMPACT FITNESS

Making an Impact on Your Health and Body Starts With Great Food!

Lush Lunch's!

Impact Moroccan Hummus with Nizi's Wild Sourdough 


Say yes to sourdough, yes to health and yes to taste, get that lean body for life with Nizi bakery and impact fitness! 


Makes 4 servings 

Ingredients

• 2 Garlic cloves

• 2 tbsp sesame Oil

• 1 can chick peas drained

• ½ can cannelloni beans

• 1 small carrot pealed and boiled

• Small handful mint

• Juice of ½ lemon

• 1 tin chopped tomatoes

• 1 tbsp paprika

• 1 tbsp ground cumin

• 1 tbsp ground coriander

• 2 tbsp water

• Salt to taste


Method

• Heat olive oil on a low heat until garlic is soft and brown

• Add oil to a food processor with all remaining ingredients

• Place in a bowl and make it look pretty with some shredded carrot on top!

• Serve with a NIZI’S DELICIOUS HEREFORD WILD SOURDOUGH!


Per serving 

300 calories

Carbs:27g

Fats:20g

Protein:10g

Hearty Root Veg & Chickpea Soup 

 A hearty winter warmer, fill your bowl without over spilling your jeans this season!

The Chickpeas add an awesome texture and a great protein boost! 


Makes 4 portions 

Ingredients

• 200-300 mls Water (dependent on how thick you like your soup)

• 1 veg stock cube

• 2 Onions

• 1 Small Butternut Squash

• 4 Carrots

• 1 small Turnip

• 2 Parsnip

• 4 garlic cloves 

• 2 tins Chickpeas (drained)

• 1 large courgette  

Method

• Put the water, stock cube, garlic,oregano and all chunky chopped root veg in the slow cooker until all veg are soft

NOTE: Do NOT add the chickpeas yet or courgette  yet !

• Once soft blend and add salt and pepper to taste

• Add the drained Chickpeas and courgette and get stuck in! 


Per Serving 

334 calories

Carbs:66g

Fats:2g

Protein:12.5g

Pakora's with mint and coriander dip!

Great if your looking to spice up your lunch box or create a fabulous fat fighting fakeaway instead of your usual calorie crammed takeaway!


Makes 6 pakoras (serves 3)

Ingredients

For the pakoras

• 100g thawed peas

• Thumb width of ginger grated

• 100g cooked red lentils

• 100g raw grated cauliflower

• Large handful of coriander

• 3 tsp Garam masala

• 1 tsp cumin

• 1.5 tbsp coconut oil

• 1 egg

• 100g roughly chopped spinach

• Salt to taste

For the Chutney

• 20g mint

• 20g coriander

• 1 green deseeded chilli (I like to keep some seeds in)

• ½ apple

• 100g 0% yogurt

• 100mls water

Method

• Preheat oven to 200c and line a baking tray with baking paper

• Put all pakora ingredients in a bowl and combine by hand

• Take 2/3 a but in a blender, blending till there is still texture

• Add the blended mixture back in the bowl and mix once more with the unblended mixture

• Make 6 patties and bake for 25 mins

• While pakoras are baking

• Blend everything BUT NOT the yogurt on a blender until mixture still has texture

• Fold in the yogurt and serve with the pakora's 


Per 2 Pakora's

230 calories

Carbs:34g

Fats:4g

Protein:17g

Spinach, potato and coconut soup

As lean as it is green, the perfect midweek light lunch!

Serves 2

Ingredients

• 1 tbsp olive oil

• 1 large leek

• 1 onion

• 1 large potato peeled and diced

• 2 cloves garlic

• 1 tbsp Garam masala

• ½ tsp cumin

• ½ tsp turmeric

• 750 ml of chicken stock

• 200mls Coconut Milk

• Half bag spinach

• Juice of on lime

Method

• Heat the oil

• Add all veg and spices and cook for 5 minutes

• Add stock and coconut milk and simmer for 15-20 minutes or until potato is cooked through

• Add the spinach and cook for a further 3 minutes

• Put all pan content in a blender and blitz until smooth and creamy

• Serve with a squeeze of lime juice 



Per serving

Calories:340

Carbs:52g

Fats:18g

Protein:5g

Beautiful Bagels 

Bulge & Bloat Free


A light take on a lunch favorite, no more limp salads and tasteless crackers! 


Makes 8 Bagels 

Ingredients

• 300g All purpose flour 

• 4 tsp baking powder 

• 500g  of Total 0 yogurt or equivalent 

• 1egg

• 1 tsp salt 

• tbsp honey 

• tbsp flax seeds 

• 100mls water 


Method

• Preheat oven to 200c 

• Line baking tray with greaseproof paper  

• Mix flour, baking powder, salt water and yogurt in a bowl until a dough is formed 

• Separate into 8 balls and create a rope like shape joining at the ends 

 • In a separate bowl whisk egg and honey and coat each bagel

• Sprinkle on flax seeds  

• Bake for 20 minutes or until golden brown

• Bake for a further 10 minutes covered in foil

• Serve and enjoy with your favorite filling !


Per Bagel 

194 calories

Carbs:31g

Fats:2g

Protein:13g

Indian Delight Slim Line Soup

Chuck out your boring cupboard soups and try a real Indian delight!

Serves 4

Ingredients

For the paste

• 1 tbsp cumin

• Handful of coriander

• 1 tbsp black pepper

• 1 tsp of turmeric

• 6 garlic cloves


For the soup

• 2 tbsp butter

• 3 bay leaves

• 1 cinnamon stick

• 6 garlic cloves

• 2 onions diced

• 1 large stick celery diced

• 1 large carrot diced

• 50g tinned tomatoes

• 1 leek diced

• 2 tbsp plain flour

• 750mls veg stock

• 400mls Coconut Milk

• Salt to taste

Method

• Blend all the paste ingredients together, adding a tablespoon of water at a time to get the correct consistency (leave to one side)

• Melt the butter in a pan and add the bay leaves, cinnamon stick and garlic, cook for 2-3 minutes

• Add the onion and cook for another 3 minutes

• Add celery, carrot, leek and tomato cooking for another 5 minutes

• Add the pre made paste and continue frying for 2 minutes

• Add the flour and stir through

• Add the vegetable stock and simmer for 15 minutes

• Add the coconut milk and simmer for 10 minutes

• Blend/ pulse ingredients to desired consistency

• Add salt to taste and enjoy a slim line taste of India!  


Per serving

Calories: 300

Carbs:34g

Fats:15g

Protein:5g

Mackerel Salad with Pea Hummus

A summer sensation that will keep you bikini body ready!

Serves 2

Ingredients

• 3 tsp Za’atar (in the spice bit in most supermarkets)

• Juice of ½ lemon

• 2 fresh Mackerel fillets

• Handful of spinach

For the pea hummus

• 400g tin of chickpeas (200g drained)

• 75g thawed peas

• 1 garlic clove

• ½ tsp chilli flakes

• 1 tsp ground cumin

• 1 tbs coconut oil

• 100 g total O yogurt

• Juice of ½ lemon

• 50 mls cold water

Method

• Blend all hummus ingredients together until it looks like a textured paste

• Combine the Za’atar, lemon juice and cover over the Mackerel

• Grill Mackerel fillets on a medium heat for 2 minutes each side

• Plate up a handful of spinach, hummus and mackerel…enjoy


Per serving

Calories: 500

Carbs:23g

Fats:33g

Protein: 26g

Delicious Dinners 

Salmon Lebanese Lentil Salad Bowl 

This exotic salad will leave your taste buds tingling and your body bikini ready! 


Makes 2 servings

Ingredients

• 2 tbsp olive oil 

• 1 garlic clove finely chopped 

• 2 tbsp lemon juice 

• 1/2 tsp white wine vinegar 

• 1 tsp ground cumin 

• 1 tsp mixed spice 

• 40g lentils 

• Handful fresh mint 

•Handful fresh parsley 

• 40g goat cheese 

• unlimited salad 

• 1 large sweet potato

  • Two medium salmon fillets 

Method

• preheat oven to 200c 

• Chop sweet potato into small chunks, place on baking tray and bake  for  20 minutes 


MEANWHILE  

  • cook lentils in 100 mls of water for 5-10 mins 
  • While the lentils are boiling fry with 1 tbsp of oil the garlic on a low heat until softened
  • Whisk the remaining oil, vinegar, cumin and mix spice, this is the dressing!
  • Add half the dressing to the frying pan along with the now cooked sweet potato chunks and lentils and  mix together
  • Grill the salmon on 200c for 10 minutes and prepare your salad. Layer on mixed salad leaves and chopped herbs, goat cheese, lentils and sweet potato
  • Finally top with the salmon and drizzle on remaining dressing
  • Season with salt and pepper 


Per Serves

550 calories

Carbs:44

Fats:28g

Protein:32ggh

Haddock and Pea Chana curry

A really easy to make fragrant curry! With all the health boosting benefits of Omega-3 and at under 500 calories its great for your waistline too!

Makes 2 servings

Ingredients

• 1 tbsp coconut oil

• 2 haddock fillets

• 150g peas

• 1 onion

• ¼ tsp turmeric

• 1 tsp cumin

• 1 star anise

• ½ tsp chili flakes

• 200g drained chick peas

• 50 ml coconut cream

• 100g vine tomatoes

• Handful of chopped fresh coriander

Method

• Melt coconut oil in a saucepan on a medium heat

• Add onion, turmeric, cumin and star anise, put on a low heat for 2-3 minutes until onions are soft

• Stir in chili and peas for 2 minutes

• Add chickpeas and coconut cream and haddock and stir over heat low for a further 5 minutes or until haddock is cooked through

• Garnish with tomatoes and coriander

• Enjoy!  


Per Serves

455 calories

Carbs:36

Fats:16g

Protein:37g

Sweet potato and prawn Massaman Curry

Ditch your usual calorie crammed korma and stodgy rice dish and try something just as satisfying twice as filling, twice as flavoursome and twice as nutrient packed with half the calories!

Makes 4 servings

Ingredients

• 1 tbsp coconut oil

• 2 tbsp of Massaman paste

• 100g coconut cream

• 400g sweet potato , peeled, and cubed

• 400g large prawns

• 300mls water

• 2 tsp soya sauce

• 2 bay leaves

• 1 tsp honey

• 200 g mushrooms

• Large handful spinach

• Large handful of kale

For the rice

• Half a cauliflower

• Chilli flakes

Method

• Melt the coconut oil in a sauce pan over a medium heat, add the Massaman paste and fry for 1 minute, stir in the coconut cream, add the sweet potato and season with salt, stir until light in colour

• Pour in the water and add kale, onions soy sauce, bay leaves and honey, simmer for 25 minutes until sweet potato is soft and the sauce has reduced

• Meanwhile great and place the cauliflower in a microwavable bowl and add chilli flakes

• Remove from heat and add the spinach and mushrooms cover for 3 minutes

• Microwave the rice for 2-4 minutes depending on how soft you like it

• serve the rice, ladle on the curry and garnish with coriander

• Enjoy! 


Per serving

Calories: 400

Carbs:44g

Fats: 14g

Protein: 29g

Thai Salmon and Aubergine Curry

The Impact Fitness twist on this fragrant Thai favourite

Serves 2

Ingredients

• 2 salmon fillets

• 1 tbsp coconut oil

• 1 star anise

• 2 cloves garlic finely chopped

• 1 red chilli (finely chopped)

• 300 g aubergine (1 small approx.) (thick cut)

• 2 tbsp Thai Green Curry Paste

• 200mls Coconut Milk (½ tin approx.)

• 200g sweetcorn

• Large handful basil

• Large handful coriander

• 1 ½ limes

Method

• Get the grill ready 180c and the salmon on a baking tray

• Melt coconut oil in a pan on a low heat

• Add star anise and cook on a low heat for 1 minute

• Add chillie and garlic and cook for a further minute

• Add Thai paste and coconut milk

• Add aubergines and sweetcorn cook on a low heat for 6 minutes

• While the aubergine is cooking put the salmon until the grill

• Add spinach, basil and coriander, limb juice and stir into the curry until wilted

• Serve immediately with the salmon …goes great with ‘no faff cauliflower rice’!  

Per Serving

Calories:560

Carbs:24g

Fats:39g

Protein:27g

Turkey Burgers

YES you can be slim and socialise this summer…here is a great alternative to the greasy BBQ burger!

Makes 2

Ingredients

• 200g turkey Mince

• Salt, pepper

• Half large Onion

• 1 large garlic clove

• Handful of parsley

• Handful of coriander

• 1 tbsp oregano

• 2 large vine tomatoes

Method

• Pre heat oven to 160c

• In a large bowl separate turkey Mince with a fork

• Add salt and pepper and mix once more

• Blend onion, parsley, coriander and garlic and blend until fine

• Spoon in blended ingredients to the bowl of mince and mix together

• Make 2 large patties and bake on greese proof paper in the oven for 15 minutes or until cooked through

• Serve with either a wholemeal bun, new potato’s or sweet potato wedges 

Per serving

Calories: 170

Carbs:8g

Fats:7g

Protein:20g

Turkey Satay Peanut Butter Perfection

A quick and easy taste sensation of Peanut Butter Perfection

Makes 2 servings

Ingredients

• 1 Tbsp Coconut Oil

• 1 large Onions

• 1 large leek

• 1 chilli chopped in half

• I garlic clove finely chopped

• 50mls veg or chicken stock

• 2 tsp turmeric

• Juice of 1 lemon

• 200g turkey steaks cut into thick chunks

• 60g Meridian nut butter crunchy

• 2tbsp soya sauce

• 1 tbsp white wine vinegar

Method

• Marinate the turkey steaks in turmeric and lemon tbsp soya sauce for a few minutes

• Heat oil on a medium heat and add chopped onion , chilli, leek and garlic cook for 4 minutes

• Add the stock, vinegar and the remaining tbsp soya sauce stir in peanut butter

• Add the marinated turkey a cook on a gentile hear for 7-10 minutes or until turkey is cooked through

• Serve with rice or cauliflower rice!

Per serving

Calories:400

Carbs:11g

Fats:22g

Protein: 33g

Impact Chilli Con Carne with Nizi's  7 Seeds Sourdough 

Say yes to sourdough, yes to health and yes to taste, get that lean body for life with Nizi bakery and impact fitness! 


Makes 2 servings 

Ingredients

• 1 tbsp Olive oil

• 1 onion chopped

• 300 g lean mince beef

• 1 chilli (more if you like it hot)

• ½ tsp oregano 1 tsp cumin

• 1-2 garlic cloves

• 1 tin kidney beans

• 1 tin chopped tomatoes

• 1 tbsp Tomato puree

• Large handful of chopped Parsley

• 2 large handfuls of spinach

Method

• Heat olive oil on a medium heat

• Add onions, oregano, cumin, chilli and garlic and cook for 3-4 minutes

• Add the mince and cook until brown (4-5 minutes)

• Add beans, tomato puree and tinned tomatoes

• Stir to combine and bring to the boil then simmer for 15 minutes

• Add the spinach and parsley and stir through until wilted

• Serve with a NIZI’S DELICIOUS SUPER 7 SEED SOURDOUGH! 

Per serving

Calories: 500

Carbs:26g

Fats:14g

Protein:27g

Sweet treats!

PEANUT BUTTER & BANANA COOKIES

....NO OTHER WORDS NEEDED AN ABSOLUTE WINNER

Want a tasty snack without sabotaging your fat loss?...here is the answer to your prayers!

Makes 8 cookies

Ingredients

• 150g oats

• 1 tbsp Agave syrup

• 1 tsp baking powder

• ¼ tsp salt

• 1 medium banana

• 1 tbsp Coconut oil

• ½ tsp bicarbonate soda

• 80g Meridian or Whole Earth Peanut Butter

• 1 tbsp vanilla extract


Method

• Pre heat oven to 150c /gas mark 2

• Blend 50g of oats until it looks like flour and put in a large bowl.

• Mix the remaining oats, baking powder, salt and bicarbonate soda together.

• Blend separately the banana, coconut oil, agave syrup, peanut butter and vanilla extract until smooth.

• Mix all ingredients together to form a soft dough.

• Use a tablespoon and put a large spoonful on a tray lined with grease proof paper and pat down to form a cookie (should make 8 cookies).

• Bake for 12-15 minutes at 150.

IMPORTANT NOTE: Try not to eat all of them!


Per Cookie

Calories:220

Carbs:30g

Fats:9g

Protein:6g

COURGETTE AND SWEET POTATO CAKE 

....if you eat enough I’m sure it’s one of your 5 a day!

Want a tasty snack to keep you full satisfied and away from that mega calorific cake…..here is your answer!


Makes 8 slices 

Ingredients

  •  75g brown sugar
  • 2 tbsp honey 
  • 3 eggs
  •  55ml’s vegetable oil
  • 1 tbsp vanilla essence
  • 1 tsp Bicarbonate of soda
  •  ¼ Baking Powder
  •  ¼ salt
  • 100g All purpose flour
  • 400g sweet potato (including skin)
  •  2 medium courgette

Method 
  • Pre heat oven to 200c
  •  Blend sugar,, honey eggs, vanilla essence and oil
  • In a separate bowl mix flour, bicarbonate of soda, baking powder, salt
  • Combine the dry and wet ingredients
  •   Spoon in and stir in the Courgette and sweet potato
  •  Bake in a medium size flat square tin for 1hr  20 mins or until golden brown and cooked through 
  • NOTE : After one hour cover with foil for remaining 20 minutes

  •  Place on a wire rack and cut once cooled 

  • Serve with a dollop of 0% Greek yogurt and a drizzle of Honey 




Per slice

Per Portion

Calories:300

Carbs:48g

Fats:10g

Protein:7g

Peanut Butter and Courgette Flapjacks 

 A super tasty snack perfect for a pre-run pick me up!

The courgette creates an amazing stodgy texture that will leave you feeling full and like you real have indulged…without the bulge! 


Makes 12 Flapjacks  

Ingredients

  • 80g Brown sugar
  • 200g Plain flour
  • 1 tsp cinnamon
  • ½ Bicarbonate of soda
  •  ½ Baking Powder
  • 155g Peanut butter
  • 80g Butter
  • 1 egg
  • 1 medium Courgette  
  • 1 tbsp vanilla extract

Method

  • Pre heat oven to 200c
  • Mix flour, sugar, cinnamon, bicarb of soda and bicarb of powder in a bowl
  •  In a blender or with a hand blender mix peanut butter, melted butter and an egg
  •  Combine the dry and wet ingredients
  •   Spoon in and stir in the Courgette
  •  In a non stick medium size tray
  • Bake for 30-35 minutes
  •  Place on a wire rack and cut once cooled
  • Serve: For a pre run snack eat 45mins – 1 hour before 
  • Serve: For a dessert with dollop of creme fraiche and a drizzle of honey 


Per Flapjack

Calories 280

Carbs: 32g

Fats:13g

Protein:8g

Avocado Brownies 

 Yes really not a typo…these taste incredible, the avocado is full of good fats and will create the most goooooooeeeyyyy texture.

Think you cant get slim and healthy AND enjoy your food…think again 


Makes 6 Brownies  

Ingredients

  •  1 large avocado
  •  2 tbsp honey
  •  1 egg
  •  200g peanut butter
  •  1 tbsp vanilla essence
  • 1 tbsp cocoa powder


Method

  •  Pre heat oven to 180c
  •  Mash the avocado
  •  Blend all ingredients until smooth and creamy
  •  Coat a non-stick tray with a light cooking spray or baking parchment
  • Spoon onto tray creating 6 portions
  • Bake for 12-15 minutes until firm on the outside but not cooked through


Per Flapjack

Calories 270

Carbs: 14g

Fats:20g

Protein:11g

Raspberry and Dark Chocolate Banana Bites 


Indulge without the Bulge with this dark chocolate treat!  Very naughty just became very nice!  

Makes 10 Bites 

Ingredients

• 2 small Bananas

• 2 eggs

• 1 tbsp Honey

• 180g Oats

• 1TSP Baking Powders

• 1 TBSP Coco Powder

• 100g 70% chocolate

• 200g raspberry’s (frozen)  


Method

• Pre heat oven to 200c

• Greece a non-stick medium tray

• Blend bananas, eggs and honey in a blender

• Separately mix oats, coco powder, and baking powder

• Mix wet and dry ingredients together

• Fold in raspberry’s and small chunks of chocolate

• Bake for 25-30 minutes

• Leave to cool and enjoy!


Per Cookie

Calories:150

Carbs:22g

Fats:5g

Protein:4g

Date and Apple POWER bars

 A super tasty snack perfect for a pre or post training pick me up! 

The dates make it really sticky and indulgent! 


Makes 10 bars

Ingredients

• 2 large apples

• 250g dates

• 160mls water

• 100g Butter

• 1 tsp cinnamon

• 1 tsp Bicarbonate of soda

• 2 tsp Baking Powder

• 150g flour

• 2 eggs

• 1 TBSP vanilla 

Method

• Pre heat oven to 180c

• Boil the water in a medium pan

• Roughly chop 1 ½ apples leave the other ½ for decorating on top

• Roughly chop dates

• Add chopped ingredients to the pan for 3-5 minutes until apples is softened

• Take of the boil and stir in butter until melted then add the bicarb of soda (yet its suppose to go all frothy and foamy!)

• In a blender combine all remaining ingredients and the dates and apple mixture until smooth

• Place in baking tin cooking for 20 minutes

• Then place foil over the top and bake for a remaining 15

• When cool cut into 10 portions

• Can be stored in the fridge for up to four days 


Per Bar

Calories 370

Carbs: 33g

Fats:10g

Protein:34g

NO BAKE Peanut Butter and Coconut Cream Bars

Fuss Free!

Fab tasting!

AND FAT LOSS friendly! 


Makes 15  Bars 


Ingredients

• 150g grams rolled oats

• 150g Peanut Butter

• 250mls coconut cream

• 200g vanilla or coconut protein powder


Method

• Mix coconut cream and protein powder, string in a little at a time until smooth

• Once smooth add peanut butter and stir thoroughly

• Add oats a little at a time using your hands

• Add mixture to a non-stick tray and chill in the fridge for 2 hours

• Cut into 15 and serve 

Per Bar

Per Portion

Calories:166

Carbs:9g

Fats:10g

Protein:10g

Health Blog

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