<![CDATA[JGB Coaching - Nutrition Blog]]>Fri, 03 Apr 2026 01:41:15 +0100Weebly<![CDATA[Reduced Sugar Chocolate Tray Cake]]>Fri, 15 May 2020 23:00:00 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/reduced-sugar-chocolate-tray-cake
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Ingredients

  • 1 3/4 cups flour
  • 1 1/3 cups truvia
  • 3/4 cup raw Choc Chick cacao powder (get yours here)
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup buttermilk or yogurt
  • 1/2 cup melted butter
  • 2 large eggs 
  • 1 teaspoon vanilla extract
  • ​1 cup of milk
  • 2 tbsp sweet freedom chocolate spread (for the frosting)

Method

  1. Preheat oven to 350 degrees. Grease a vake tray with some butter.
  2. Then add the flour, truvia, cacao powder baking powder, baking soda and salt in a bowl and mix making sure all ingredients are well combined.
  3. Using an electric mixer, mix the yogurt, melted butter, eggs, vanilla together. Add in the mix of dry ingredients bit by bit while the mixer is on low.
   4.    Add the milk and make sure everything is combined. The batter will be very thin.
   5.   Pour the batter into the prepared tin and bake for about 25 minutes or until a toothpick inserted in the              middle comes out clean.
    6.   Turn the cakes out onto a cooling rack.
    7.   Once fully cooled spread the chocolate sauce on the top and garnish with some chocolate sprinkles.

​          Enjoy!
]]><![CDATA[Gingerbread Granola]]>Thu, 30 Apr 2020 15:45:42 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/gingerbread-granolaIt maybe the wrong time of year for Christmas flavoured food but gingerbread is one thing I can't get enough of!
This granola recipe is sure to spice up your breakfast life and did ai mention it has half the fat and sugar of supermarket granola brands!
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Ingredients

  • 100g Oats
  • 1 1/2 tbsp honey
  • 1 tsp ground ginger
  • 1 tsp sweet ground cinnamon
  • Optional 1/3 TSP ground nutmeg
  • 1 1/2 tbsp oil of choice
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Method

  1. Preheat the oven to 120 degrees C
  2. Empty oats into a big mixing bowl
  3. Add in the ground spices and toss together until well combined
  4. Then add in the oil and honey and mix in well making sure to coat all of the oats
  5. Line a baking tray with parchment or wipe over with a small knob of butter and tip the oats into the tray making sure they are well spread out
  6. Put it in the oven and turn up the temperature to 180.
  7. Take the granola put after 10 minutes and toss around to make sure the granola is baked evenly
  8. Put back in for another 5-10 minutes or until all sides are golden brown.
  9. Leave to cool for 1 hour before putting the granola into a storage jar.
  10. Use to top off a breakfast smoothie or yoghurt bowl or great to eat on its own as a snack.
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I personally like adding this to my morning yoghurt bowl along with Maple and Cinnamon Boost Balls, peanut butter and chia seeds!
]]><![CDATA[Jersey Royal, Asparagus and Cheddar Frittata]]>Thu, 30 Apr 2020 14:24:46 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/jersey-royal-asparagus-and-cheddar-frittataA midweek vegetarian lunch alternative that will keep you fuelled for a busy afternoon during lock-down. An adapted recipe from the Waitrose recipe selection from May 2019. 
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Serves 4 People / 30 Minute Prep Time

Ingredients

  • 300g jersey royal new potatoes
  • 5 tbs olive oil
  • 1 pack of asparagus, chopped
  • 6 medium eggs
  • 1/2 an onion sliced
  • 100g cheddar cheese, grated
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Method

  1. Chop up the potatoes into slices and transfer into a pan. Bring the water to a boil and leave to simmer for 8 minutes.
  2. Whilst the potatoes are boiling add 2 tbs of oil into a large frying pan and fry the asparagus for 2 minutes until the surface is lightly charred, add in the onion and fry for a further 2 minutes.
  3. After 8 minutes drain the potatoes and rinse them under cold water. 
  4. Add the remaining oil and toss the potatoes into the pan.
  5. Beat together the eggs, salt and pepper in a measuring jug. Pour the eggs into the pan and top with cheddar cheese.
  6. Turn down the hob to a lower setting, cover over the frittata over with a lid and leave to cook for 6 minutes.
  7. After 6 minutes carefully flip out the frittata onto a plate and add back into the pan upside down and leave to cook with the lid on for a further 6 minutes.
  8. Turn off the heat, flip out the frittata onto the plate, cut into 4 and enjoy immediately.

NOTE - this dish works particularly well reheated in the microwave for lunch the next day as well.
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]]><![CDATA[Orange and Toasted Almond Granola]]>Fri, 24 Apr 2020 23:00:00 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/orange-and-toasted-almond-granola
THE BEST GRANOLA RECIPE EVER! NO JOKE

Ingredients

  • 2  tbsp orange zest
  • 20g cacao butter (melted)
  • 2 tbsp honey
  • 150g oats
  • 40-50g raw almonds
  • 40g sunflower seeds

Method

  1. Pre heat the oven to 150 degrees C.
  2. Mix all of the ingredients together in a big bowl and spread out evenly on a lined baking sheet.
  3. Put in the oven for 15- 20 minutes making sure to take it out inbetween and mix to make sure the granola bakes evenly.
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happy baking!!!!!!!!
]]><![CDATA[Warm Salmon Salad With A Citrus-Miso Glaze]]>Fri, 17 Apr 2020 16:57:26 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/warm-salmon-salad-with-a-citrus-miso-glazeThis weeks #waitrosewednesday is an oriental salmon salad. This is a quick and easy recipe that can be plated up in less that 20 minutes.
Serves 2 people | Prep Time 20 mins

Ingredients

Salad
  • 2 wild Alaskan salmon fillets
  • 100g frozen edamame beans
  • 1 x tender green vegetable medley bag
  • 40g raw almonds
  •  2 tsp sesame seeds 
  • 1 avocado diced

Dressing
  • 1 tbsp miso paste
  • juice of 1 tangerine
  • 1 tbsp honey
  • 2 tbsp japanese rice vinegar
  • 1 tsp olive oil​​

Method
  1. Preheat the grill to high and place the salmon fillets on a baking tray.
  2. Mix together all the ingredients for the dressing in a bowl and drizzle half over the salmon fillets.  Put the fillets under the grill for 8 - 10 minutes or until cook through thoroughly.
  3. Put the vegetables in a pan of boiling water and leave to cook for 3 minutes. Whilst the veg is cookinghalf an avocado, dice up and split between two bowls.
  4. After 3 minutes add in the edamame beans to the boiling pan and leave to simmer for a futher 3 minutes.
  5. Drain the veg once cooked and divide between the two bowls, adding the remainder of the tangerine dressing and mix well  with the avocado.
  6. Top off each bowl with the salmon and sprinkle with sesame seeds and almonds.
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]]><![CDATA[Lemon and Coconut Cake]]>Mon, 13 Apr 2020 23:00:00 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/lemon-and-coconut-cakeA twist on a classic lemon loaf cake, lower sugar and topped off with lemon Boost Bites and coconut yoghurt. This cake is a perfect afternoon treat to enjoy with a good cuppa.

Ingredients

  • 1 1/2 cups of flour
  • 1/4 tsp baking powder
  • 1 stick of butter softened to room temperature
  • 3/4  cup of granulated sweetener
  • 2 packets of boost ball lemon drizzle bites (get your's here)
  • 2 tbsp lemon zest
  • 1/2 tablespoons. lemon juice
  • 10 tbsp (6 for the cake, 4 for the icing)  coconut yoghurt 
  • 1 tsp vanilla extract 
  • 2 Eggs
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Method

  1. Preheat your oven to 200 degrees C.
  2. Butter up your nonstick round cake tin and set aside.
  3. Take one packet of boost balls and mash up/ chuck in a blender for 20 seconds or until ground down and add into a bowl with the flour and baking powder.
  4. In a medium mixing bowl creme together the sweetner and the butter for around 3-4 minutes or until thoroughly combined. 
  5. Then add the lemon juice, coconut yoghurt and the vanilla extract into the butter and sugar mix and mix in well for a further minute.
  6. Take the first bowl with the flour mixture in it and pour about half of it into the mixing bowl. Set the mixer on slow and mix for about 10 seconds.
  7. Then add one egg to the bowl and mix for 10 seconds and then repeat the process until all of the ingredients have been mixed together in the mixing bowl.
  8. Pour into the buttered cake tin and bake for 35 - 40 minutes or until a toothpick comes out clean.
  9. Allow to cool properly before adding the rest of the coconut yogurt to the top and using the other packet of boost bites to garnish.
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]]><![CDATA[Gluten Free Pasta Carbonara with Bacon, Courgette and Spring Greens]]>Thu, 02 Apr 2020 11:36:31 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/pasta-carbonara-with-bacon-courgette-and-spring-greens
Serves 2   /    Takes 25 minutes to make 

Ingredients

  •  180g GF Pasta of choice
  • 40g spring greens washed and chopped
  • 1 tbsp olive oil
  • 1/2 courgette sliced into small pieces
  • 4 rashers of smoked back bacon
  • 1 medium egg yolk
  • 1 handful grated cheddar
  • 3 tbsp single cream
  • garlic powder
  • ​salt and pepper to taste

Method

  1. Bring a large pan of water to boil, add the pasta and leave to simmer for 5 minutes. Slice up the bacon into small pieces.
  2. Meanwhile heat up a frying pan with the olive oil and toss in the courgette and garlic. Cook until golden brown, then add in the bacon and fry until it is cooked through.
  3. In a bowl whisk together the egg yolk, cream and grated cheese. Add salt and pepper to taste.
  4. Drain the pasta and tip into the frying pan along with the bacon and courgette and toss together.
  5. Take the pan off the heat then add in the cream mixture and mix in thoroughly.
  6. ​Serve up immediately and enjoy.
#waitrosewednesday
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]]><![CDATA[Teriyaki Salmon and Soba Noodle Bowls]]>Wed, 01 Apr 2020 12:13:55 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/teriyaki-salmon-and-soba-noodle-bowls
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Ingredients

  • 2 salmon fillets
  • 3 tbsp teriyaki marinade
  • 1/2 pack of fine green beans, chopped
  • 200g soba noodles
  • 20g sesame seeds
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Method

  1. Preheat the grill to high. Wash and chop the green beans into inch long strips and heat a pan of water on the hob.
  2. Place the salmon on a baking tray and cover in teriyaki marinade making sure to coat both sides and place under the grill for 8-10 minutes.
  3. When the water comes to a boil put in the green beans and cook on a low simmer for 5-7 minutes.
  4. After 3 minutes add the soba noodles into the boiling water with the green beans and leave to cook for a further 5 minutes until the noodles become soft.
  5. Once cooked, drain the noodles and beans and divide between 2 bowls. Add a further tbsp of marinade to each bowl and mix in.
  6. Take the salmon out of the grill and split the fillets evenly between the 2 bowls allowing the meat to break apart.
  7. Top the bowls with sesame seeds, mix through and enjoy!


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]]><![CDATA[Healthy Carrot Cake (slimming world friendly)]]>Wed, 11 Mar 2020 09:06:28 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/healthy-carrot-cake-slimming-world-friendly
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Ingredients

  • 110g low fat spread (20 syns)
  • 25g half spoon sugar (2.5 syns)
  • 50g granulated stevia
  • 3 eggs
  • 1 tsp cinnamon
  • ¼ tsp mixed spice
  • pinch of salt
  • ½ tsp baking powder
  • 175g self raising flour, sifted (28 syns)
  • 1 medium-large carrot, peeled and grated
  • 30g raisins (5 syns)
  • zest of 1 orange
  • 1 tbsp orange juice
  • pecans to decorate
Icing
  • 1/3 to ½ small tub of fat free Quark
  • zest of half an orange, plus a little extra to decorate
  • 1 scoop vanilla protein powder

Method

  • Preheat oven to gas mark 4
  • Butter up the sides and base of a round spring form tin
  • Beat together the low fat spread, stevia granules and sugar until light & fluffy. Mix in the eggs one at a time, then add the salt & spices.
  • Fold in the flour and baking powder, bit by bit, then mix in the carrot, raisins, and orange zest & juice.
  • Pour the mixture into the cake tin and bake for 40-45 minutes, or until a metal skewer inserted comes out clean.
  • Leave to cool in the tin for a few minutes, then remove to a wire rack.
  • To make the icing, mix together the quark, protein powder, orange zest and mixed spice.
  • Once the cake is cooled, spread the icing over the top, sprinkle a little zest, add the pecans, cut into slices, and enjoy
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]]><![CDATA[Chicken Curry with Spring Greens]]>Tue, 03 Mar 2020 12:52:56 GMThttp://www.jgbcoaching.co.uk/sports-nutrition-blog/chicken-curry-with-spring-greens

Ingredients

  • 300g or 1 pack of chicken thighs
  • 4 tbsp full fat Greek yogurt
  • medium curry powder
  • 1 onion 
  • 1 garlic clove
  • 20g fresh root ginger chopped or grated
  • 1 can of chopped tomatoes
  • 1/2 pack of shredded spring greens
  • small stick of butter 
  • naan bread to serve

Method

  1. Heat up the butter in a large wok/ pan. Whilst the butter is melting, cut up the garlic, onion and ginger and toss in the pan.
  2. Once the roots have started to release their aroma, toss the chicken into the pan to lightly brown the outsides.
  3. ​Add in the Greek yogurt, curry powder and chopped tomatoes and mix in thoroughly. Replace the lid and leave to cook for 10 minutes.
  4. After 10 minutes give the curry a stir to help break down the chicken and then add the spring greens and mix thoroughly.
  5. Leave to simmer on the hob for a further 15 minutes to give the chicken a chance to cook through.
  6. Serve up with  a side of Naan bread and enjoy!
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