Get Lean, Mean & Healthy Bootcamp Plan Part 2 – Clean Dinner Recipes

In the previous article ‘Get Lean, Mean & Healthy Bootcamp Plan – Part 1’ we (that’s Brett & I as this another joint venture post)- went through the basic plan for this bootcamp relating to your food and fitness rules and guidelines.

For some people preparing a decent meal in the evening can be a bit of a challenge at the best of times, so dealing with the nutrition rules of our 4 week Bootcamp and having to prepare breakfast, lunch, dinners and snacks may seem like mission impossible! Fear not though, here are some recipes that are pretty quick and easy to knock together, that will add variety for your palate, and heaps of nutrients for your engine.

These yummy healthy clean eating recipes will help get you through this 4 week bootcamp without feeling deprived and meet the 3 key bootcamp rules…which are??? Have you forgotten already?  No sugar, no processed crappy foods and no grains.

So over to the Brettster to spread his culinary genius (my very own Jamie Oliver).

recipe collage

Not being a pro cookbook writer, this post is possibly a little ‘rough round the edges’. The recipes make sense to me but I know how to cook them – haha. Please post feedback or ask questions as needed, and we really hope you enjoy them. There are 4 savory recipes and 2 desserts on here to get you started.  The savory are my creation – the desserts are Lotty’s (that seems to be a bit of a trend in our house).

Meatballs and Zucchini Pasta

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Meatballs in tomato sause with broccoli and zucchini pasta

 Serves 2 and leaves enough for 1 to 2 lunches next day.

 Prep and cooking time – 30-45min (depending on how handy you are with a knife)

 Ingredients:

  • Beef mince (450g approx.)
  • Pork mince (450g approx.)
  • 1 egg
  • 2-3 rashers of bacon finely diced
  • 1 Medium onion finely diced
  • 2-3 Tins of chopped tomatoes
  • 3-4 garlic cloves, finely chopped
  • 3 tsp pesto
  • Salt & Pepper to tast
  • 1 medium Zucchini (courgette) per person, grated into strips with a cheese grater
  • A little oil or for frying (coconut is best)
  • Broccoli for a side dish

Optional flavorings:

  • Fennel seeds, lightly dry toasted (30sec in a dry fry pan), then ground
  • Zest of ½ an orange
  • Chili flakes

Method:

  1. Pan fry the diced onion and bacon until the onion is soft and the bacon is cooked
  2. Add the garlic and fry for a further 60 seconds
  3. Remove ½ the mixture and place in a large bowl
  4. Add the pesto to the remaining mixture in the fry pan, and cook for a further 60 sec
  5. Add the 2 tins of tomatoes, reduce the heat and simmer for 20 mins – this is your meatball sauce
  6. While the sauce simmers, add the beef and pork mince, the egg, salt and pepper and the optional ground fennel and orange zest to the other half of the onion and bacon mixture in the large bowl – mix well with your hands (it will need squishing up lots)
  7. Roll the meat mixture into balls roughly the same size as a golf ball
  8. Pan fry in a little oil on moderate heat, turning regularly until all sides are brown – this can take up to 10 mins
  9. Add the balls to the tomato sauce, cover and simmer, turning occasionally
  10. When the balls and sauce are ready, put the broccoli on to simmer for 3-4 mins, and lightly pan fry the grated zucchini – season to taste and serve

Troubleshooting:

  • If your sauce is too liquid, remove the lid and increase the heat for a few mins. Keep an eye on it until it thickens up
  • If the sauce is too dry, or there is not enough of it to almost cover your meatballs, add the third tin of tomatoes
  • Break open a meatball to see if it is cooked through prior to serving – you can whack them in a hot oven for 5 mins after the pan fry stage but before adding to the sauce if you’re not great at cooking – this should pretty much guarantee that they are cooked through

Pork steaks with pan roasted pesto tomatoes, asparagus and broccoli

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Pork steaks with panfired pesto tomatoes, asparagus and broccoli

Serves 2 generous portions

Prep and cooking time 10 mins

 Ingredients:

  • Enough pork steaks or chops for one per person (remember to make extras for lunch)
  • Cherry or small tomatoes – plenty
  • Pesto
  • Chicken stock
  • A bunch of asparagus
  • Broccoli
  • Salt and pepper to taste
  • Butter (optional)
  • Juice of half a lemon (optional)

Method:

  1. Put a griddle pan or fry pan on to heat up, season the pork steaks with salt and pepper
  2. Pan cook the pork for 3-5 mins per side until cooked through
  3. At the same pan roast the whole tomatoes (fry them in a pan with a little oil)
  4. Take the pork steaks out to rest, and put the broccoli on to boil
  5. 2 mins later put the asparagus in with the broccoli (remove the super woody bottom of the stalk first if it is fairly thick), and cook for 2 more mins – remove to the plate
  6. Throw a chunk of pesto and a splash of chicken stock in with the tomatoes, break a couple of the tomatoes in the pan too – this will make a nice sauce – season to taste – keep on the heat for 2 mins
  7. Optional – put a knob of butter in the same pan that the pork steaks were in, put it back on the heat – when it turns light brown remove from the heat and squeeze in the juice of half a lemon – drizzle all over the pork steaks and the green veggies – YUM!

Chicken livers, bacon, mushrooms, onions and greens (with optional kumara rosti)

photo-21

Chicken livers with bacon served with broccoli and sweet potato rosti

Serves 2 generous portions

Prep and cooking time – 20 mins

Ingredients:

  • Pack of organic chicken livers (we normally buy them frozen and a pack of about 300grms)
  • 3-4 rashers of bacon, cut into strips
  • 1 medium onion sliced
  • 3-4 portabello mushrooms, sliced
  • Chicken stock
  • 2 garlic cloves, finely diced
  • Small sprig of fresh parsley, finely chopped
  • Seasonal greens of your choice (broccoli, spinach, asparagus, zucchini etc)
  • Salt and pepper
  • Oil for frying
  • For the optional Rosti
  • 1 medium orange kumara (sweet potato for all of you non-kiwis)
  • 1 egg

Method:

  1. Cut any of the white connective tissue out of the chicken livers, then pat fry with a paper towel and season with salt and pepper
  2. Pan fry the bacon and onions until cooked, then remove and set aside
  3. Pan fry the chicken livers in a little oil until browned on all sides
  4. Add the onions and bacon back in to the pan, then add in the chopped garlic and fry for 2 mins
  5. Add in the chicken stock (about 2 cups) and reduce down by half (it should thicken slightly)
  6. Add the chopped parsley in at the last minute
  7. Cook whichever seasonal greens you like to coincide with the livers being cooked

Rosti instructions:

  1. Peel and grate the kumara into a bowl and add in the beaten egg and salt and pepper. Mix will
  2. Pat it into a flat burger shape, then fry for 5 mins each side in some oil (if it is really large, split it into 2 or more smaller rostis, as they are easier to flip
  3. Serve and scoff – mmmmmmm

 

Thai Green Curry (chicken or prawn)

 No pic but will take one next time we make it.

Prep and cooking time 15 – 20 mins

Ingredients:

  • Enough chicken (sliced) or prawns (shelled) to feed the number eating (maybe make enough for lunch the following day)
  • 1 medium onion, finely sliced
  • 4 cloves of garlic, finely diced
  • 2cm cube of peeled fresh ginger, finely diced or grated
  • 1-2 cans of coconut cream
  • 1-2 tbs green curry paste (Asian supermarkets do these really cheap – be careful though, some can be super hot)
  • Fresh chili or chili flakes (optional if you like it spicy)
  • Finely chopped coriander leaves (cilantro if you’re following this in the US)
  • Juice of half a lemon
  • Salt and pepper to taste
  • Any combination of the following veg, cut to stir fry sized strips
    • Capsicum (any colour)
    • Carrots
    • Bamboo shoots (tinned)
    • Water chestnuts (tinned)
    • Celery
    • Bok Choi
    • Zucchini
    • Broccoli (cut into florets, and par boiled for 2 mins then plunged into cold water – do this prior to cooking the curry)

Method:

  1. Put a wok or large frying pan on to heat
  2. If you are cooking chicken, stir fry the strips in coconut oil for 3-4 mins, turning until cooked evenly – set aside
  3. Stir fry the onion strips and any other firm veg you have for 3-4 mins until cooked, but not soft – remove and set aside
  4. Stir fry the rest of you veg (except broccoli if you have it) until cooked – remove and set aside
  5. Stir fry your ginger and garlic for 90 sec, then add the green curry paste and stir for 60 sec
  6. Add your veg and chicken back in and sir though the curry paste
  7. Add a tin of coconut cream and simmer for 4-5 mins
  8. If you are cooking prawns you can either pan fry them for 2 mins then add them to the curry sauce right at the end, or just throw them into the simmering sauce raw and cook for around 5 mins
  9. If you have par boiled broccoli, throw it in to reheat for the last 2 mins before serving
  10. Garnish with the fresh, chopped coriander, and squeeze in the lemon juice

Troubleshooting:

  • If you don’t have enough sauce, throw in more coconut cream
  • If you end up with soggy, mushy veg, don’t overcrowd your pan when you stir fry – you want the oil hot and only cook a moderate amount of meat and veg at once (that’s why I recommend cooking the veg in batches and keep removing to set aside, otherwise the veg steams and goes soggy – yuk)

Choccy Banana Ice Cream

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Choc Banana Ice Cream (nom nom nom)

Prep time: 3 mins (providing you’ve pre-frozen your bananas)

 Serves 2

 Ingredients:

  • 2 Bananas
  • 2 tsp cacao powder
  • 1 scoop of protein powder (vanilla or chocolate)
  • Enough Greek yoghurt or coconut cream to ‘loosen’ the mixture (around 1-2 teaspoons)
  • (optional) any other flavours you might like:
    • Berries
    • Vanilla extract
    • Cinnamon

Method:

  1. Throw the banana and powders into a food processor, whiz for a couple of mins
  2. Add the Greek yoghurt or coconut cream in a little at a time until you get an ice cream-like texture

Cheats Chocolate Mousse

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Cheats Chocolate Mousse

Prep time – 2 mins

Ingredients:

  • Greek yoghurt (however much mousse you want , remember to exercise portion control though)
  • Cacao powder – 1 tsp
  • Vanilla protein powder 1-2 tsp
  • A little orange zest (optional)
  • Strawberries (optional)
  • Crushed nuts (optional)

Method:

  1. Put the powdered products and yoghurt in a dessert bowl and mix with a spoon
  2. Ta-da, done!
  3. Throw any optional ingredients on top

Hope you enjoy these and find them as yummy as we do.  Post a comment to let us know what you think.

We’ll post some more recipes soon.

Keep going – you are moving day by day to a healthier, fitter, leaner you.  How cool is that.

4 thoughts on “Get Lean, Mean & Healthy Bootcamp Plan Part 2 – Clean Dinner Recipes

  1. Hi Lotty

    Are you the Lotty that did a mindfulness course with Jane Warman in Wellington? My name is Vidyamala and I’m writing another book and would love to include bits from your blog. Usually I change the names but in your case I think it would be great to leave you as ‘Lotty’ as your piece was a blog so public anyway and its so good. Let me know if I have found the right person and your email and then I can send you the chapter so you can check you are happy with it.

    best wishes
    Vidyamala

    • Hello Vidyamala, Yes I am indeed the Lotty that did the mindfulness course with Jane Warman and it was AMAZING and quite life changing for me. I would be truly honored to have my article used in your book and no need to change my name. I am not ashamed of my struggle with anxiety, it was part of my journey and without it I would not have grown as an individual. It’s not our experiences that define us eh – it’s how we handle them. Lets talk or skype. My email is lottyandbrett@hotmail.com. Kind regards and thanks Lotty

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