This is a handed down receipe from my friends Grandmother. Use the same medium size cup for all meaurements.
 
2 Cups All Bran
2 Self Raising Flour (Sieved)
2 Cups mixed fruit
2 Cup Coconut

1/2 Cup dried Cranberries
1 Pint of milk or 1/2 pint milk 1/2 pint water
 
METHOD
 
- Put all ingriendirts into a large mixing bowl stir well leave for 30min then tansfer into a bread tin or bread mould.
- Put into a pre heated oven 160 deg for 1.5hours.
- Leave to cool and enjoy!​

 

 

 

 

 

The following recipes are courtesy of my friend Caroline:

 POWER CAKE

4-8 chicken breasts, cut into cubes/strips
tin chopped tomatoes
large onion sliced
carrots, peeled & sliced
2 tins butter beans, drained
chicken stock cube (to make 500ml stock)
large glass of red wine
bay leaves
chicken bisto gravy granules
 
- Fry onion in a little olive oil, until softened. Add chicken breast & cook for 3-4mins.
- Put cooked onions & chicken in a large casserole dish. Add carrots & butter beans.
- In the meantime, for the sauce - Add boiling water to stock cube as per directions (you need about 500ml stock altogether) & put it in your pan, over the heat. Add the chopped tomatoes & wine. While stirring, sprinkle a little chicken Bisto over & stir until it thickens a bit.
- Pour the sauce into the casserole dish, over the other ingredients. Stir it gently so its all mixed.
- Add bay leaves & put on lid.
- Cook in oven 175-180 for approx 1.5hrs. Check & stir occasionally - add little water if its drying out, or if the sauce is a bit watery sprinkle a little more bisto & stir it up.
 
I usually make piles of this & serve it with green veg eg. broccoli, asparagus, green beans. The quantities are a bit vague because I freestyle it! If you're doing piles of chicken & carrots then you might want to add more fluid in the form of chicken stock, wine &/or another tin of tomatoes.

EAT HEALTHY.TRAIN HARDER

 CHICKEN CASSEROLE

 CHILLI

500g pack turkey mince
onion, peeled & chopped
400g tin chopped tomatoes
tin kidney beans, drained

1 sachet Olde El Paso Chilli (or burrito) spice mix
 
- Soften onion in small qty olive oil in a large fryin pan; then add mince & brown for 5 min.
- Add chopped tomatoes & sachet of spice mix - stir well.
- Add kidney beans & simmer for 20mins.

I always double this up too!

 HONEY & SOY SALMON

2tbsp wholegrain mustard
4tsp clear honey
2tbsp soy sauce
2 tsp olive oil

200ml vegetable stock
2-4 boneless salmon fillets
 
- Mix together the mustard, honey & soy sauce in a small bowl.
- Heat the oil in a frying pan. Add salmon fillets & fry for 5mins, turning halfway through, until almost cooked.
- Pour the soy mixture over the salmon & bring to the boil. Add the stock & mix lightly with pan juices. Let liquid bubble for few mins until thickens.
- Serve with stir-fried vegetables.

 

 CHORIZO WITH CHICKPEAS

400g can chopped tomatoes
110g pack chorizo (unsliced)
140g/5oz wedge savoy cabbage
sprinkling of dried chilli flakes

410g chickpeas, drained
1 chicken or vegetable stock cube
 
- Put medium pan on heat & tip in chopped tomatoes followed by can of water.
- While tomatoes are heating up, quickly chop chorizo into chunky pieces & shred cabbabe.
- Pile chorizo & cabbage into the pan with the chickpeas & chilli flakes, then crumble in stock cube.
- Stir well, cover & bubble over a high heat for 6 mins, until cabbage is tender.

 CREAMY STEAK WITH ONION

300g rump steak
1tsp seasoned plain flour
generous knob of butter
a drizzle of olive oil
1 red onion, finely chopped
175g chesnut mushrooms, sliced
2tsp wholegrain mustard
142ml pot soured cream
 
- Thinly slice steak into long strips. Toss strips in tsp plain flour.
- Heat butter & olive oil in a frying pan, then add onion & try for about 8mins until softened.
- Add meat & quick stir-fry until browned all over. Add mushrooms & cook for 3 mins, or until softened.
- Season with salt & pepper, stir in mustard & soured cream, bring to simmer, stirring.
- Serve with quinoa.

 BOLOGNESE

500g pack turkey mince

mushrooms, sliced
onion, peeled & chopped
2 garlic cloves (NB just buy a jar of 'Lazy Garlic'
3tbsp sun-dried tomato paste
400g can chopped tomatoes
1 glass red wine

150ml beef stock (OXO)

1tsp dried mixed herbs
 
- Soften onion in small qty olive oil in large frying pan; then add mince & brown for 5 min. Throw in mushrooms & cook for further 3 mins.
- Stir in the garlic & sundried tomato puree & cook for 2 min.
- Add chopped tomatoes, wine, beef stock & simmer for 10mins.
- Serve on own or with pack of sundried tomato & basil merchant gourmet lentils.

I usually at least double this up - you'd get at least 4 portions out of it. When shopping make sure you buy at least 2 tubes of sundried tomato paste as I always ran out when I first made this!

 CHICKEN WITH SPINACH & PESTO

4-8 chicken breasts chopped

1 onion, sliced
Mushrooms, sliced
Large bag spinach
2 jars pesto

 
- Fry onion in small qty olive oil.
- Add mushrooms & chicken, fry for few mins.
- Add 1 jar pesto & simmer for 15-20mins.
- Drain off excess liquid & add second jar pesto - stir.
- Serve with quinoa.

 CHICKEN BREAST WITH PARMA HAM

4 chicken breasts

1 jar pesto
1/2 tub philadelphia

2 packs parma ham

 
- Mix pesto with philadelphia in a bowl.
- Slice each chicken breast down middle & open up.
- Stuff wit pesto/phil mix, fold top back over.
- wrap eacg breast well with at least 2 slices of parma ham.
- Cook in the oven at 180 degrees for 40 mins, until ham is crispy.
- Serve with mixed veg.

All images © 2018 Lisa Melvin Fitness

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