Recipes

How to Cook the Perfect Steak

Cooking steak whether it’s so pink it’s still mooing or it’s so cooked you could use it as a belt cooking steak can be quite difficult for a lot of us but I have a few Simple tips and techniques to get a perfect result any way you want it.

  1. Allow the steak to come to room temperature before cooking
  2. Use a griddle pan, preferably non stick
  3. Lightly oil the steak, NOT THE PAN
  4. Season the steak before cooking
  5. Always a low rest time.

Perfect SteakNow for cooking techniques, this method will always give you your perfect steak. Place the stake into the hot pan and cook for 1-2 minutes then flip, now to tell if your steak is cooked correctly or to how you like it put your hand in front of you and gently touch your thumb and index finger together (don’t use any pressure just bring them together so they are just touching) now press the fatty tissue of your hand below the thumb, you will notice it is very squidgy and soft, if you press the steak after 2-3 minutes of cooking you will feel that it is the same as your fatty tissue below your thumb when the index finger and thumb meet.

If you move onto the next finger you will feel that the skin gets tougher below your thumb this continues to the pinkie. As you continue cooking the steak it will also resemble the same feel, so from the index finger to the pinkie is the how long you should cook your steak for the perfect result.

  • Index finger to thumb = medium rare
  • Middle finger to thumb = medium
  • Ring finger to thumb = medium well
  • Pinkie to thumb = well done

Matthew Rankmore
Head Chef FitFarms

Fennel Coleslaw Salad Topper

Salad topperSalad topper I’m all for eating salads for a quick and easy lunch for even on the go or at work. But there is not much worse than a bowl of leaves and chicken, I have a great recipe to excite any salad! Fennel coleslaw!

  • Take 1 head of fennel, 1/2 a red cabbage, 1 onion, a handful of coriander and finely shred them all.
  • Add to a bowl with 2 tbsp of yogurt, 1 lemon squeezed, seasoning and a tap of honey.
  • Mix well and allow to sit in the fridge for 2 hours.

You will be resulted with a fresh, light delicious coleslaw to accompany any salad.


 

Matthew Rankmore
Head Chef FitFarms

FitFarms Nairn’s Oatcake with Halloumi Snack Recipe

Nairn OatcakeHere we have a delicious, light, satisfying and elegant snack. This is a simple snack which can be made in a matter of minutes. It consists of a Nairn’s oatcake, a pan fried slice of Halloumi and topped with a simple Tomato and Basil Salsa.

  • Cut one tomato into a fine dice
  • Finely chop a few leaves of basil and add to the chopped tomatoes, drizzle with olive oil and season
  • Slice 1cm of Halloumi and pan fry on both sides until slightly brown
  • Add to a Nairn Oatcake and dollop the salsa mix on top and ENJOY

This snack is nutritionally well balanced as the simple carbohydrates will digest with the Halloumi (which is a good fat and protein source) to slowly release energy to get you through until lunch/dinner. Nairn oatcakes are a cupboard must have as you can top them with more or less anything you want from peanut butter and apple to cottage cheese and cucumber.

By Matthew Rankmore
Head Chef
FitFarms Limited

Easy FitFarms Humus Recipe

Easy FitFarms Humus Recipe

FitFarms Humus recipe is really easy to make. Humus is delicious whether you are dipping or spreading on pitta bread.

Ingredients

  • 2 x 400g cans of chickpeas
  • 4 tsp Tahini
  • 2 Garlic cloves, crushed
  • 1 tsp crushed Sea Salt
  • 6 tbsp quality extra Virgin Olive Oil
  • 3½ tbsp Lemon juice
  • 2 tbsp Paprika
  • Coriander

Method

  • Rinse the chickpeas in cold water and then add to a food processor with the rest of the ingredients
  • Add oil slowly until Humus is light and fluffy

Special blog post from one of our FitFarms Health and Fitness instructors. More healthy meals and recipes at FitFarms Nutrition section. 

Image Credit: Quotesgram.com/famous-quotes-about-healthy-eating/

FitFarms Mackerel Toast Recipe

FitFarms Mackerel Toast Recipe

Top your toast with this healthy and easy to prepare Mackerel meal with Avocado and Chives.

Ingredients

  • 2 Fillets Mackerel (boned and skinned)
  • ¼ Avocado (diced)
  • 25g Red Onion (diced)
  • 10g Chives (finely chopped)
  • 1tsp Smoked Paprika
  • 25ml Lemon juice
  • 25g Cottage Cheese
  • 1 Slice Rye Bread

Method

  1. Oven cook the Mackerel in 10g Coconut Oil for 8 minutes, 180C
  2. When cool flake into a bowl and add all the other ingredients
  3. Toast Bread, spread the Mackerel over the top and serve

Special blog post editorial from one of our FitFarms Health and Fitness instructors. More healthy meals and recipes at FitFarms Nutrition section. 

Image Credit: au.pinterest.com/ouijelaime/drôle/

FitFarms Banoffee Pie Recipe

FitFarms Banoffee Pie Recipe

This recipe for banoffee pie ticks all the boxes.

It’s quick and easy; it has a good balance of carbs, proteins and fats; and it tastes really good!

We made it last week at FitFarms Dorset and it went down a treat.

Ingredients:

  • 1 handful of mixed nuts and seeds
  • 4-5 raisins
  • 1/2 teaspoon of coconut oil
  • 1 teaspoon of nut butter
  • 1 tablespoon of full-fat greek yogurt
  • 3 slices of banana

Instructions:

  1. Blitz the nuts, seeds, raisins, coconut oil and nut butter in a food processor until the mixture sticks together well.
  2. Shape the mixture into a ball, then press it into a flat disc to form the base of the pie. (Optional: Place it on a plate in the fridge to set).
  3. Spoon the yogurt onto the base and arrange the sliced bananas on top.

Enjoy!


Special blog post editorial from Rebecca, one of our FitFarms Health and Fitness instructors.

Image Credit: PictureQuotes.com

Herb Crusted Cod, Roast Vegetables & Napoli Sauce Recipe

Herb Crusted Cod, Roast Vegetables & Napoli Sauce Recipe

A healthy Herb Crusted Cod, Roast Vegetables & Napoli Sauce recipe meal at the FitFarms Weight Loss Camp

Ingredients

For the Crumb –

  • 1, 8oz Fillet skinned and boned Cod
  • 1 Ryvita Rye Biscuit
  • 3 grams chopped Garlic
  • 3 grams chopped Basil
  • 3 grams chopped Rosemary
  • 2 grams Chilli powder

Method

  • Crush Ryvita, add Herbs and Spices, rest while preparing Vegetables.
  • Lightly base Cod with Oil and add the crumb on top

Image Credit: PictureQuotes

Scrambled Egg and Kale to Start your Day

Scrambled Egg and Kale to Start your Day

Breakfast is the most important meal of the day. You need the right fuel after fasting during your sleep, and sometimes it’s too much of a bother to do. This is my take on the classic scrambled eggs. It takes about 5 minutes so there’s no excuse not to do it. Eat this and you’ll reap the rewards of a high protein, rich antioxidant and hunger suppressing meal all before your day begins.

Ingredients:

  • Handful of Kale
  • 2 eggs
  • Dash of whole milk
  • 1 piece of bread
  • Cocounut oil
  • ½ tspn Tumeric
  • 1/2tspn Chilli Powder
  • Pinch of salt
  • Pinch of pepper

Pop the coconut butter and kale in the pan on a medium heat, allow to soften.

Meanwhile, crack the eggs in a bowel, add the milk, salt, pepper, and spices. Whisk.

After about 2 minutes add the eggs to the pan and put the toast on.

Turn the heat up and stir occasionally to allow quick and even cooking.

Pop it on a plate and enjoy. All the fats, proteins, and carbs you need to start your day.


Special blog post editorial from one of our FitFarms Health and Fitness instructors.

Image Credit: Arthlete.tumblr.com

FitFarms Weight Loss Camp’s Healthy King Prawn and Seaweed Recipe

FitFarms Weight Loss Camp’s Healthy King Prawn and Seaweed Recipe

So, first week of the year is over. It had its up and downs but for me the joy of seeing the clients every day is multiplied by the increased joy they give off everyday, the food is an important part of their day and is recognised as 70% of the training results one achieves the other 30% being the training. With six meal times a day needless to say, it’s a challenge to keep up, but a rewarding one at that.

Sometimes it was hard to see people struggle with no sugar, but together the team managed to aid all those to get through it and shortly after they became a new person. Adapting to a no sugar diet and actually a totally different diet can be a strain on the Adrenal gland in the production of hormones due to deficiencies in food from previous neglect.

By day 4, everybody was firing on all cylinders, and my job is to make sure that they get their fats, fibres, proteins and carbs, so they can exercise without burning off their muscles, just their fat. After a roast on Sunday keeping things in tradition it was time for a yummy lunch, one of my favourite foods is fish. Notably king prawns, so I thought I’d treat them with this, combined with some cornish seaweed, pomegranates and cooked in coconut oil it certainly was a superfood meal, with the couscous (so nice they named it twice) and pepper salad lunch time certainly was a happy place. This is a great meal, hot or cold, and can easily be made in bulk to take with you on the go.

- Ingredients

  • 130g king prawns
  • teaspoon of extra virgin coconut oil
  • 20g of seaweed
  • 10g of pomegranates

- Pinch of salt and pepper

- All in a pan and your away.

- Simply then cook your couscous, (not in the microwave and pad about 50g of it with a mixture of peppers, some chopped parsley and, cold pressed rapeseed oil right at the end, and you have one tasty treat of a meal.


Special blog post editorial from one of our FitFarms Health and Fitness instructors.

Image Credit: Pinterest.com

A Warm and Healthy Soup for Autumn

A Warm and Healthy Soup for Autumn

Healthy Autumn Soup Recipe. Photo credit Special Fork.

The nights are drawing in and we start to think about those warming meals which may not be as healthy as we would like. But here is a very tasty and warm soup that you can mix and match the ingredients to suit your own tastes.

Red Lentil, Chickpea and Chilli Soup

Ingredients

  • 2 tsp cumin seeds
  • large pinch chilli (flakes if possible)
  • 1 tbsp oil, olive oil is best
  • 1 red onion (seasonal vegetable), chopped
  • 140g red lentils, split
  • 850ml water or vegetable stock
  • 400g can tomatoes, can be chopped or whole
  • 200g of chickpeas, a carton or ½ a can, drain and rinse (leftovers can be frozen)
  • small bunch of roughly chopped coriander (save a few leaves to garnish)
  • 4 tbsp 0% Greek yoghurt, to serve

Technique

  • Heat a large saucepan and dry-fry the chilli flakes and cumin seeds for approximately 1 minute, or until they start to bounce around the pan and release the aroma.
  • Add the olive oil and red onion, and cook for 5 minutes.
  • Stir in the tomatoes, lentils, and stock, then bring to the boil.
  • Simmer for approximately 15 minutes until the lentils have softened.
  • Mix the soup with a food processor or a stick blender until it is a rough purée, pour back into the pan and add the chickpeas.
  • Heat gently, season and stir in the coriander.
  • Finish with a measure of yoghurt and sprinkle with coriander leaves.

This recipe only takes 10 minutes to prepare and 25 minutes to cook. There are sufficient ingredients to serve 4 people.
Let’s take a look at some of the ingredients and consider why those are in a healthy recipe as opposed to others.

Olive oil is considered a healthy fat as it is a monounsaturated fatty acid (MUFA). MUFAs have be credited with helping to reduce the risk of heart disease by lowering your cholesterol. Research is now starting to show that MUFAs help with maintaining blood sugar control, and therefore insulin levels. This blood sugar control is helpful if you suffer from Type 2 Diabetes. However, all fats should be used in moderation as they are high in calories.

Red and yellow onions are an excellent source of quercetin. This is a bioflavonoid that will scavenge cell damaging free radicals. Onions are rich in antioxidants that are anti-fungal, anti-inflammatory and anti-bacterial. Eating onions can help in suppressing rhinoviruses, the underlying cause of the common cold. Red onions contain allicin and this has been credited with promoting cardiovascular health, and preventing some cancers. Onions can be eaten cooked or raw, and counts towards our five-a-day.

Chickpeas have a nutty taste, and are high in protein and fibre. They also have a low glycemic index, an ideal combination to aid weight control. Chickpeas in your diet will help towards reducing heart disease through lower levels of cholesterol. Chickpeas are very versatile, and can be used in soups, as above, curries, salads, stews, and chilli’s. Chickpea flour is naturally gluten free, and can be used to make pakoras and pancakes. Chickpeas can even be used in baked goods as an egg substitute.