Author Archives: hannahbryan91

Spicy black bean soup

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I’ve been waiting all week to try  this spicy black bean soup I found on the meat free Monday website.

It didn’t disappoint that’s for sure.

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I did slightly adapt the recipe on the website though, substituting some ingredients which I didn’t have for others.

Here is what I used for my slightly adapted version of the recipe:
– dash of olive oil
– 1 red onion, chopped
– 2 cloves garlic, chopped
– 1 tablespoon cumin
– 1 teaspoon oregano
– black pepper to season
– 1 tin chopped toms
– 300g black beans
– 2 veg stock cubes
– 1 green chilli, finely chopped

What I did:
– Start by heating the oil and adding the onions, garlic and cumin until soft.
– Once softened add the rest of the ingredients and simmer gradually for 30mins.
– Depending on whether you like a smooth or chunky soup, use a hand blender to finish off the soup and voila, it’s done!

I topped mine with some rocket but the recipe on the website has loads of tasty suggestions.

The only down side was that the beans needed to be soaked in water for eight to 12 hours before you could cook them – but in my opinion it was definitely worth it.

Happy meat free Monday! If you have any vegetarian recipes you think I should try comment below and I’ll give them a go.

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My new favourite dish: Teriyaki salmon

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It’s official, teriyaki salmon is my new favourite dish.

I love salmon and probably eat it twice a week but usually it’s just marinated in sweet chilli sauce so I decided to try something new and different to make this evenings dinner that little bit more exciting.

Both salty and sweet, it really was delicious and I was also very surprised at how quick and easy it was to make such a tasty meal.

I will definitely be adding this one to my meal plans.

Here’s the recipe I followed:

You will need:

-Salmon fillet
-1 small piece of fresh ginger, sliced
– 2 garlic cloves finely chopped
– 3tbsp soy sauce
– 2tbsp maple syrup
-salt and pepper to season
-Slash of olive oil
– Dash of rice wine

 

How to do it:

-Add the garlic, ginger, syrup olive oil, rice wine and soy sauce in to a bowl and mix. Season the salmon fillet and then cover it with the marinade.

-Leave the salmon to marinade for at least thirty minutes to allow it to soak up all of those strong flavours. Leaving it for a couple of hours is better but if you don’t have that much time, half an hour is fine.

-Heat a frying pan and add a dash of oil before placing the salmon, skin side down, in to the pan. Fry on each side for about three to four minutes until the salmon is thoroughly cooked. Keep adding more sauce to the pan if it looks as though it is drying out.

-When cooked use the rest of the teriyaki sauce left in the pan as a dressing.

 

I served mine with parsnip chips and stir-fry vegetables. I think it would work really well with savoury brown rice as well.

 

Delicious!

Meat free Monday

Posted in Nutrition, Uncategorized by

Every Monday morning when I get in to work my Twitter feed is scattered with #meatfreeMonday Tweets.
Intrigued, I decided to check it out.

As a devoted meat eater I personally think I would struggle to be vegetarian but this initiative, of going meat free for one day a week, seemed like it could be doable and with added health benefits I decided to give it a go.

Not only that, but the campaign is dedicated to helping the planet by reducing carbon emissions of meat production.

I’ve often heard that too much red meat is bad for you yet too little can leave your iron stores depleted meaning you are left feeling tired with little energy. It’s a tough balancing act but according to Oxford University’s department of public health eating meat a maximum of three times a week could prevent an astounding 31,000 people dying from heart disease.

Added incentives to join Meat Free Monday include the cost. By skipping your daily meat one day a week you could save some pennies as meat free alternatives are noticeably cheaper – an ideal time to save money with the festive season ahead.
And of course there are the animals to consider as well.

With all that in mind, I checked out the McCartney’s website and my meat free Monday began.

My meals today were far from inventive but were more quick and easy due to being back at work after a week off and a training session to cram in – but I’m looking forward to trying out some new and exciting recipes, many of which can be found on the website, next week.

So today, I had:
Breakfast: Porridge with blueberries
Morning snack: banana and raisins
Lunch: Cottage cheese salad
Afternoon snack: carrot sticks and rice pudding
Dinner: Spinach, mushroom and tomato omelette with vegetables

The recipe I’m going to be trying next week is Deep Dark Black Bean Soup. Check it out here and I’ll post how I got on with making it next week.

Have you tried meat free Monday? Have you felt any health/bank balance benefits? Comment below and let me know 🙂

Turkey and apricot burgers

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If you’re caving a burger but looking for a healthier alternative then this tasty creation is perfect.  

Lean turkey mince is lower in saturated fat than beef mince but still makes a proper burger and teamed with these ingredients it’s packed full of flavour.

You will need:

–          500g lean turkey mince

–          2 garlic cloves, finely chopped

–          1 red onion, finely chopped

–          1 pepper, finely chopped

–          Ginger

–          Coriander

–          250g pack of soft apricots, finely chopped

–          Black pepper to season

–          Oil for brushing

Ingredients for turkey and apricot burgers

Ingredients for turkey and apricot burgers

To make:

–          These burgers could not be easier to make – you basically put all of the ingredients, except for the oil, in to a big bowl before mixing together.

–          It’s easiest to mix it all together with your hands to really make sure it’s combined.

–          Make six burgers before brushing with oil and putting under the grill.

–          Cook for 6-8 minutes on each side until they are thoroughly cooked and the meat is no longer pink.

Ready to go under the grill

Ready to go under the grill

They really are that simple. I served mine with roasted vegetables but they would be great served in a toasted wholemeal pitta with salad for lunch as well.

Enjoy.

Tastier then they look - I promise!

Tastier then they look – I promise!

Winter running essentials

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It’s that time of year again when you wake up in the dark and get home in the dark. The days of an evening run at dusk as the sun goes down are fast becoming a distant memory now and runners have no choice but to hit the streets in the dark.

If you’re training, running in the dark over the winter months will be second nature but if you’re new to the game I’ve put together some tips for keeping safe whilst running in the winter months, as well as some of the gear you may find useful. It could also help if you’re struggling for Christmas present ideas as well.

Jackets:
Without doubt the first essential you need for running in the dark is a reflective jacket.
Most running trainers have reflective strips on them somewhere but I find, for peace of mind if nothing else, a reflective jacket is much better.

Ladies Nike Vapor Jacket:
– £54.99
– Water repellent properties to keep you dry
– Perforated side panels
– Reflective strips
– Removable hood
– Machine washable 

Nike Vapor Jacket

Nike Vapor Jacket

Karrimor Running Jacket:
– £14.99
– Drawstring for a comfortable fit
– 2 pockets with zips- perfect for you i-pod, energy gels and other running essentials.
– Ventilated mesh panel
– Reflective logo and strips on the arms and back
– Machine washable

Karrimor Running Jacket

Karrimor Running Jacket

And if you’re feeling really fancy….

Nike M Allover Flash Jacket:

– £319.99
– Storm-FIT fabric which blocks out the wind and rain
– Dri-FIT fabric
– Laser-cut perforations for breathability
– Reflective detailing

Gloves:
Warmth is essential too during the winter months, you don’t want to find you’re having to turn home early because you’re so cold you can’t feel your limbs.

Gore MYTHOS SO Gloves – Neon Yellow
– £34.99
– Windproof
– Reflective material
– Fabric insert on index fingers and thumbs- meaning you can still work your touch screen phone or i-pod with them on.
– Fleece lining
– Silicone-coated palm for grip
– Absorbent material on thumb and back of the gloves for wiping away sweat

Gore MYTHOS SO Gloves

Gore MYTHOS SO Gloves

Head wear:

The majority of our body heat is often lost through our head so some runners find it beneficial to wear a hat or a headband of some kind. Personally, I prefer to run without but if you suffer with ear problems or headaches from the cold then a hat is definitely a must have for winter running.

Routes:
Stick to well-lit routes, especially if you’re running alone. Make sure you tell someone where you’re going and how long you roughly expect to be.

When you return, it’s inevitable that as soon as you enter your house and the warmth hits you you’ll want to strip off. Hold off until you have stretched though or you will find you’ll cool down extremely quickly and then be at risk of a sudden chill.

Got any winter running tips?
Share them here and comment below. 

Sweet potato and chorizo soup

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Sweet potato and chorizo are two of my favourite things so I was excited to try out a recipe with the two combined.

If you’re looking for a quick, nutritious tea then this dish is perfect. I know chorizo is not the healthiest of meats to add to a soup but it gives the dish an abudance of flavour and also makes it a perfect treat meal without being too guilty.

Here’s the recipe for sweet potato and chorizo soup which I made earlier this week and it was truly delicious and very simple to make.

What you need:
– Vegetable oil
– 2 large sweet potato
– four garlic cloves
– seasoning
– 1 large red onion
– 500g uncooked chorizo
– 750ml chicken stock

What to do:

– Start by chopping the sweet potato and red onion in to large chunks.
– In a pre-heated oven of about 200C put the potato, onion and unpeeled garlic cloves in to a roasting tin, sprinkle the oil over and roast for about 25 minutes until soft.
– Whilst the veg is cooking, cut the chorizo in to chunks and fry off, keeping the juices in the pan to add to the soup later.
– When the veg is cooked, peel the garlic and add it all to a pan.
– Add the chicken stock and bring to the boil before simmering for a couple of minutes.
– Blend (depending on how chunky or smooth you like your soup.
– Add the chorizo and the juices and simmer for a further five minutes.
– Season with pepper and you’re good to go.
Enjoy 🙂

soup

The running bug bites back

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Ok, so not being able to run has finally driven me a little bit insane. Going to the gym, interval sessions on the cross trainer, it just isn’t the same as miles and miles of road in front of you.

If you’re a runner you’ll know what I mean.

I’ve got at least another month before I should even think about running a short three miler again, but running is on my mind. My next race is also at the forefront of my mind.

“Don’t try running if your knee hasn’t healed. It’s only going to get worse if you keep trying to rush back into training before it’s ready. All that will happen is it’ll reoccur and you’ll be doubly miffed about it.” – Wise words from my friend when I said I was considering skipping the gym and going for a run this weekend.

I know he’s right but it’s just more frustrating than anything else when I’ve  got my next race lined up and the time I want to complete it in.

Robin Hood Marathon 2013

Robin Hood Marathon 2013

I think it’s the fear as well; the fear that when I do start running again my injury will return and I won’t even be able to run a couple of miles.
I’m desperate to get back in to running but the fear of my knee hurting is holding me back as well which is equally frustrating.

Anyway, this post isn’t supposed to be a rant, it’s about finding new ways to channel the frustration of an injury in to something else.  So I decided to see what can help with the injury recovery process.

Earlier this week I was lucky enough to speak to star of Channel 4’s How Not To Get Old and author of Eat Yourself Young Elizabeth Peyton Jones. She’s all about eating clean and keeping young, offering up tasty recipes on how to restore your vitality.

I mentioned my knee injury and she advised me to add turmeric to my morning drink. So instead of going for that coffee or that fresh orange juice, have a really alkalizing drink to neutalise your body and set you up for the day.

Worth a shot isn’t it. I also bought a foam roller on the recommendation of a friend to help with muscle tension and stretching to help leg injuries. I must admit, I do need to get in to the habit of using it because when I do, it’s fantastic and I can almost feel my muscles thanking me.

Ice cold baths are another tip I’ve heard world-class Olympic athletes such as Jessica Ennis use after a training session. Unfortunately I can’t say I’ve tried this yet but I’ve had the occasional blast of icy water at the beginning of a shower for as long as I can handle. I’m also a big fan of icing an injury, even if it doesn’t hurt.

2012 Olympic gold medallist Jessica Ennis

2012 Olympic gold medallist Jessica Ennis

The truth is that what really works is what you don’t want to hear, what you’re scared to hear as a runner; rest.

It’s possibly one of the worst words a physio, doctor or trainer can say to you, especially when that rest is for a period of several months. However the truth is that it does work…..well, it had better work or else I’m going crazy for no reason!

Twerk it with Street Fit

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“So we’re just going to run through a simple combination and then put it to some music, ok?”

It was more of a statement rather than a question as the instructor turned around and started counting us in, but yes, that seemed simple enough.
However, what started off as a simple two-step and turn combination quickly turned in to body-popping and twerking and it wasn’t long before I discovered that I was no Miley Cyrus.

In a bid to keep myself entertained whilst on doctors’ orders to rest a running injury I made the impulsive decision that I was going to try something new every week. This was week one and my first Street Fit class.

http://www.youtube.com/watch?v=aOepARqdKXI

I’ve long been envious of people who can street dance so when I saw that there was a class at the new gym I had joined it seemed like the perfect excuse to give it a go.

Street Fit is the latest dance craze to sweep the nation promising to burn between 500-600 calories per hour and get you shaking it like Rihanna. 

With classes across the country I was excited to try it and if you love dancing then I would definitely suggest giving this class a go if you’re looking for fun ways to get fit.

The instructor walked us through the choreography and then chose Beyonce’s Crazy In Love to put the steps to music. Fast paced, it definitely requires concentration but once we had run through it a few times we were looking like a ready-made street dance crew…kind of.

Because it’s such a fun workout, for me it actually felt like I wasn’t working-out, which if you’re like me and sometimes struggle to motivate yourself to get to the gym, is perfect. It offers all the benefits of a good cardio work out, toning and of course having fun. I wasn’t achey the next day which was a bonus and if anything it even fuelled my desire to have proper street dance lessons.

Instructor standard street dance

Instructor standard street dance