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Fast Cajun Chicken Wings (oak-smoked - optional)

12/8/2022

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Mouth-watering, homemade fast food at its finest! This recipe is so easy and fast to put together and relatively healthy within a considered diet. If you are doing the classic of keeping your carbs pretty low and protein high the rest of your day then a portion of this (even every day) would be absolutely fine to hit your fat-loss goals! Of course you could sub the chicken for your own preferred protein and it will taste great. I always cook lots as they are a delicious snack/meal for a few days after, which saves you eating junk. Seriously, imagine being sat in front of the TV wanting a “midnight snack” or at work mid-afternoon and instead of grabbing a fast snack like crisps and regretting it - you grab an equally quick portion of oak-smoked chicken wings! Yum. Let’s just make them already!

How do we make them?

For about 2kg of wings:
  • 1 tsp paprika
  • 1 tsp onion salt
  • 1 tsp garlic
  • 1/2 tsp coriander
  • ​1/2 tsp thyme
  • 1/2 tsp oregano

Thoroughly mix all herbs and spices, then rub into wings.

Start coals on your barbecue or smoker (I use a chimney starter) and also place a handful of oak wood chips or chunks in a small bowl of water and leave to soak until coals are ready (around 20mins).

When the coals turn a light grey spread around your smoker/barbecue. Place your wings on the grill (top shelf if possible). Pat dry your wood chips and scatter amongst the coals. Close the lid and slightly open vents. Allow to cook for 15-mins with lid down (temp should be around 200C), then flip wings and repeat (close lid, vents slightly open and cook for 15-mins).

Finally, open lid, place all wings on grill closest to coals, keeping lid open, to finish them on a higher temp and allow to blacken a little for a slightly crispier texture and authentic barbecue flavour.

You may need to alter your cooking time to suit, but internal temp of the wings should be 75-80C. Always check.
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Cauliflower Garlic Bread (serve w/ Lean Beef Bolognese)

13/3/2021

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Cauliflower Garlic Bread

3 cups riced cauliflower
6 eggs, separated
1 1/4 cup almond flour OR 1/2 cup coconut flour (I used)
1 tbsp baking powder
6 tbsp melted butter
5 garlic cloves, minced
1 tbsp thyme, chopped
1 tbsp parsley, chopped
Salt

Cauliflower is a good source of fibre, contains lots of vitamins and is in season all year round; normally from Cornwall in the winter and from the north in Summer. Where I look to keep my body fat down I avoid bread made from wheat (as much as I can) so that is where something seasonal and healthy like a Cauliflower Garlic Bread recipe comes in handy!

Preheat oven to 180℃. Grate or blend 3 cups of cauliflower (approximately a whole cauli). Microwave riced cauliflower in a small bowl for 3-4 minutes and allow to cool, while you separate the egg yolks into a large mixing bowl and the whites into a separate bowl. Whip the egg whites until soft peaks form, like a meringue, and set aside. Add the flour, baking powder, melted butter and garlic to large mixing bowl with the egg yolks with about a quarter of the whipped egg whites. Mix well. 

Now that the cauliflower is cool enough to handle, soak up as much moisture as you can and then add to the mixed ingredients along with the remaining egg white. Again, mix well then stir in most of the herbs (but leave a little for the topping). 

Line a 24cm loaf tin with parchment paper and spoon in the batter. Bake for 50 minutes.
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Wild-Style Sea Bass Fillets

13/3/2021

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This is not just my favourite meal in July, this is one of my absolute favourite meals of the year and another reminder why I love to eat seasonally. There are other months that I can grill sea bass throughout the year but when this fish is combined with these amazing, summery, seasonal vegetables (and fruit - tomato) the flavours are immense and, in my view, unbeatable! 

Here's what you'll need...
2 Sea Bass Fillets
Handful of Spinach
Half a Courgette sliced and cut into quarters
Handful of Green Beans
Handful of Cherry Tomatoes cut into halves
Handful of Garden Peas
4 teaspoons of Pesto
2 teaspoons of Coconut Oil (if cooking at home)

Heat up a pan, adding your oil, on a medium heat. Place Sea Bass Fillet skin-side down for 5-minutes until they crisp up. Add the courgette quarters, cherry tomato halves, peas and green beans, and fry for another 3-5 minutes or desired doneness. 

Add your pesto and heat through before serving. How simple is that? I sometimes add a tablespoon or two of cold extra virgin olive oil over the meal once cooked. 
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I call this Wild-Style because I quite often make this outdoors, as it tastes even better grilled BBQ-style.
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EASY Homemade BBQ Slow Cooked Brisket

13/3/2021

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Please note this method is an easy way to cook indoors at home, but I use my smoker outside all year round for EVEN better results. Smoking meat on a smoker outdoors is an entirely different method... Recipe in a future book ;-) 

Homemade BBQ Rub:
4 tablespoons brown sugar
4 tablespoons paprika
A generous amount of black pepper all over
1 tablespoon sea salt
1 tablespoon chilli powder
1 tablespoon garlic powder
2 tablespoons olive oil
1 1/2 tablespoons apple cider vinegar 
1 tablespoon dijon mustard
(for approx 1kg brisket, increase measurements for larger size)

Brisket is a tough and hard-working slab of meat, so it needs some time and love to bring out its flavour - but when you do the flavour is incredible. This recipe is very straightforward and easy, so don't feel daunted that the time means too much effort, it's super simple! I prefer to use a smoker but this guide is for an indoor cook!
  • First, put the brisket into a large bowl, leave out of the fridge for at least 20-minutes (this helps the oven work a bit more efficiently - a little greener decision!).
  • Add all of the ingredients to the bowl and mix well with your hands, blending all of this homemade rub over the meat.  
  • Place the rubbed brisket into your oven at 200C for 30-minutes.
  • Take out of the oven after the 30-minutes, turn brisket over and cover with tin foil. Turn oven down to 140C and return for around 2-hours (based on 1kg).  Your brisket is now ready to either slice or shred! Serve with corn on the cob and perhaps a homemade slaw - or, my favourite, chilli and lime butter

This is perfect all year round;  for summer (best cooked on the BBQ though) or using the above procedure for winter or if you don't have a smoker! 
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    by Shane

    "The desire for a Happier, Healthier & Greener lifestyle - simplified!"

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