JERK CHICKEN AND MANGO

  • 1 cup vegetable oil
  • Mango-coriander Relish:
  • 1 large yellow onion, coarsely chopped
  • 3 scallions, coarsely chopped
  • 2 Scotch bonnet pepper, stem and seeds removed
  • 2 tablespoons fresh ginger, grated
  • 4 cloves garlic, coarsely chopped
  • 2 tablespoons finely chopped fresh thyme leaves
  • 1/4 cup red wine vinegar
  • 1 tablespoon light brown sugar
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • Pinch ground cloves
  • 1 teaspoon ground allspice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons fresh lime juice
  • 8 chicken thighs, skin on, bone in
  • 8 drumsticks, skin on
  • For the mango and coriander salsa
  • 3 ripe mangoes, peeled and diced
  • 1/4 cup finely chopped red onion
  • 2 tablespoons chopped fresh coriander leaves
  • 1 tablespoon chopped fresh oregano leaves
  • 1 tablespoon chopped green onions
  • 3 tablespoons lime juice
  • 3 tablespoons fresh orange juice
  • 1 teaspoon honey
  • Salt and freshly ground black pepper

Method

1. Puree all the ingredients, except the chicken, in a food processor until almost smooth.

2. Pierce the chicken with a fork to make tiny holes. Place the chicken in a large shallow baking dish and rub the marinade into the chicken.

3. Cover and refrigerate for 24 to 48 hours, depending on how intense you want the flavor to be.

4. Preheat grill. Grill chicken on each side for 5 to 6 minutes or until cooked through.

5. To make the salsa: combine all ingredients in a medium bowl and let sit 30 minutes at room temperature.

POWER BREAKFASTS

Quit overthinking breakfast and try these 5 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds. 

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning.

Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique.

Below are 5 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy.

1. Greek yogurt combo

Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390

Greek Yogurt Combo

As Greek yogurt only increases in popularity due to its high protein content so do the creative ways to combine it with other healthy, muscle-friendly fare. As a great high protein morning meal, this will require you to do a little prep the night before. Here you will want to use plain Greek yogurt to keep the sugar count down and either steel-cut or regular whole oats. Combine one cup of the yogurt, ½ cup of oats and a dash of vanilla extract. Let it sit in the refrigerator overnight. In the morning add in your choice of fruit and 1 scoop of vanilla whey protein. Stir and enjoy.

2. Hard boiled eggs and Ezekiel bread

Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400

Eggs And Whole Grain Bread High Protein

You can’t deny the power of the egg. Oftentimes thought of as the gold standard for proteinratings, the egg is not only one of the most complete proteins around it’s also convenient as it gets. Hard boiled is the way to go when it comes to portability and ease of eating. And contrary to what many would call a big no-no, yes, you can eat yolks in moderation for a myriad of benefits one of which being regulating key anabolic hormones. 3 extra-large eggs and two slices of Ezekiel bread with low-sugar jelly will make one high-powered breakfast!

3. Cottage cheese and fruit

Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200

Cottage Cheese And Fruit High Protein Breakfast

With a ton of press surrounding Greek yogurt these days it’s easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience foodneeds to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and you’ll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.

4. Veggie and egg scramble

Protein: 26g, Carbs: ~12g, Fats: 16g, Calories: 290

High Protein Egg And Veggie Scramble

If you have just a few more minutes to spare and can whip-up some scrambled eggs then you can create a great tasting breakfast option with a host of flavor and health benefits. This one is for the lower carb dieters out there looking to feel full without the added calories. Scramble 3 extra-large eggs and add in ¼ cup of low-fat shredded cheese and some of your favorite vegetables such as spinach, sliced tomatoes, peppers, mushrooms and/or onions. Add some salt, pepper and maybe a little salsa for a bit of a kick. Voila, instant muscle food!

5. Protein oatmeal

Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300

High Protein Easy Oatmeal

If you are the “anti-overthinker” type who just wants to pour everything into the same bowl for convenience and ease this one was catered to you. Packed with long-lasting complex carbs, whey protein and healthy fats this quick meal covers all your bases. Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon a cinnamon and ½ cup of low-fat or non-fat milk. After microwaving for 1 minute add in 1 scoop of vanilla whey protein powder. Mix and add water for desired thickness.

SALMON AND EGG WRAP

  • Serves: 1
  •  

  • Prep: 5mins
  •  

  • Cook: 2mins

Ingredients

  • 2 large British lion eggs, beaten
  • 1 tbsp chopped fresh dill or chives 
  • A pinch of salt and freshly ground black pepper
  • A drizzle of olive oil
  • 2 tbsp fat free Greek yogurt
  • A little grated zest and a squeeze of lemon juice
  • 40g smoked salmon, sliced into strips
  • A handful of watercress, spinach and rocket leaf salad

Method

  1. In a jug beat the eggs, herb, salt and pepper. Heat a non-stick frying pan, add the oil and then pour in the eggs and cook for one minute or until the egg on the top has just set.
  2. Flip over and cook for a further one minute until the base is golden. Transfer to a board to cool.
  3. Mix the yogurt with the lemon zest and juice and plenty of ground black pepper. Scatter the smoked salmon over the egg wrap, top with the leaves and drizzle over the yogurt mix.
  4. Roll up the egg wrap and wrap in paper to serve.

CRAYFISH COCKTAIL

Crayfish cocktail with horseradish cream

Give the classic prawn cocktail a twist by pairing crayfish tails with tangy horseradish and creamy avocado in this delicious dinner party starter
PREP 15 mins 
DIFFICULTY Easy 
SERVES/MAKES Serves 2 

Ingredients

1 tbsp crème fraîche
½ tsp creamed horseradish sauce
juice 1 lime
1 chicory head
1 avocado
140g pack crayfish tails,
cayenne pepper, to serve.

Method

  1. First, make the horseradish cream by mixing together the crème fraîche, horseradish sauce and half of the lime juice. Keep the sauce covered and chill until needed.

  2. Take two glass serving dishes and put 1 chicory leaf in each. Finely shred the rest of the chicory and divide it between the dishes. Stone, peel and thinly slice the avocado, toss in the remaining lime juice and put on the shredded chicory. Lay the crayfish tails over the top.

  3. Add the horseradish cream and a light sprinkling of cayenne pepper to serve.

THE PERFECT KEBAB

Here’s what you need, the best tips and preparation and how to make it.

What you need and tips

What type of meat?

For chicken shish it is only breast meat and for lamb, it is mid-neck as that is the most succulent.

How to make the marinade

The perfect kebab is the result of marination. The lamb and chicken must sit in a marinade of onions, bell pepper paste, white pepper, garlic, long-life milk, olive oil, tomato purée and fresh lime for 24 hours.

Hazev serves 300 covers every day and marinates 40kg of chicken and 60-100 neck fillets in one go every day for the following day’s service.

Make sure the grill is hot

The charcoal must be allowed to turn white so it burns more evenly at a less ferocious temperature. It should be glowing but not on fire. When using smaller piece of meat, the coals you use should be smaller so the outside of your kebab doesn’t cook as fast compared to the middle.

What size does the meat need to be

Chicken and lamb should be cut between 20-30grams per piece, five pieces per skewer. Lamb is cut slightly bigger than chicken because it loses more moisture and fat, and shrinks more during cooking.

How long should you cook it for?

If it’s your first time cooking a kebab go for chicken first – it’s easier to check it’s cooked because, unlike lamb, you want to cook it all the way through and it won’t give too much if pressed between your fingers.

It should take between 5 and 7 minutes to cook your kebab, turning part way through cooking and basting with melted butter.

How to serve it

Kebabs are not traditionally served inside a pita but with rice or cous-cous. Cous-cous is more traditional and is said to aid digestion. It is associated with meals served outside the major cities where rice is more commonly served.

How to make the perfect kebab

1. Take the lamb neck and remove the fat

2. Add tomato paste, olive oil, milk and lime juice

3. Season with paprika, cumin and salt

4. Mix together and marinade for 24 hours

5. Repeat the same process for your chicken, cut it up.

6. Chop up some garlic, squeeze in the lime juice and a generous glug of olive oil.

7. Add some UHT milk. Mix it up.

Now the mince kebab…

8. Add onion, peppers, herbs to the mince.

9. Add cumin, salt, paprika and dried chilli.

10. Massage the mince.

11. Spread the mixture evenly on the skewer.

12. Skewer the lamb and chicken.

13. Make sure the coals are hot – and there are no flames.

14. Make sure it is cooked through but tender.

15. Keep basting with butter to stop it burning.

16. Serve them all with cous cous.

BBQ SEASON

With the BBQ season upon us, is it time to go treat yourself to a new grill!

Still quite possibly the No1 choice!

We have been celebrating perfect BBQs since 1952 with our superior know-how, unique range of products and our enthusiasm for all things ‘Weber’. No other barbecue manufacturer can boast such a wealth of experience and knowledge as Weber. In the same way we invented the kettle barbecue in Chicago from a simple marine buoy, we continue to develop the whole world of barbecuing bit by bit every day.

As one of the world’s leading providers with the most comprehensive range of products and services in the industry, today Weber is internationally synonymous with barbecuing innovation, perfect barbecue products and the ultimate barbecue experience. With offices in over 40 countries on all continents, we continue to promote the Weber BBQ culture around the world.

Why a Weber BBQ?

The history of Weber is pretty fascinating and it started in the back garden of a welder who was also a BBQ enthusiast. In 1952 Weber Brothers Metal Works was a Chicago-based manufacturer of marine buoys and working for them as a welder was George Stephen Snr. George Stephen Snr was completely fed up of the limitations of outdoor grilling in his garden. His open brickwork BBQ would often extinguish or affect the temperature of the BBQ with a rain shower and the slightest Chicago breeze would blow hot ashes everywhere.

George Stephens Snr looked for a way to prevent all of his BBQ problems by creating a lid for the barbecue, without smothering the heat. A light bulb moment sparked and he came up with the World’s first Kettle Barbecue – made from two halves of a marine buoy with holes drilled in the bottom for air circulation. His idea was met with huge enthusiasm and soon he was selling his product, The Weber Original Kettle to family, friends and neighbours. He did not envisage quite the success that followed – becoming the synonym for BBQ across the World.

Visit http://www.weber.com

APPLE RINGS AND PEANUT BUTTER

Blog_header_3_1024x1024.jpg
Apple rings with peanut butter

Apples and peanut butter taste fantastic together. Throw on a little granola garnish, some mixed nuts or even dark chocolate flakes and you have a healthy snack in moments.

Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk.

Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.

That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.

A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

RECIPE

Grilled Jerk Chicken with Mango and Coriander Salsa

Cook time:15

Prep time:25

Serves:8

Skill: Easy

Ingredients

1 cup vegetable oil

Mango-coriander Relish:

1 large yellow onion, coarsely chopped

3 scallions, coarsely chopped

2 Scotch bonnet pepper, stem and seeds removed

2 tablespoons fresh ginger, grated

4 cloves garlic, coarsely chopped

2 tablespoons finely chopped fresh thyme leaves

1/4 cup red wine vinegar

1 tablespoon light brown sugar

1/4 teaspoon ground cinnamon

1/4 teaspoon freshly ground nutmeg

Pinch ground cloves

1 teaspoon ground allspice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons fresh lime juice

8 chicken thighs, skin on, bone in

8 drumsticks, skin on

For the mango and coriander salsa:

3 ripe mangoes, peeled and diced

1/4 cup finely chopped red onion

2 tablespoons chopped fresh coriander leaves

1 tablespoon chopped fresh oregano leaves

1 tablespoon chopped green onions

3 tablespoons lime juice

3 tablespoons fresh orange juice

1 teaspoon honey

Salt and freshly ground black pepper

Method

1. Puree all the ingredients, except the chicken, in a food processor until almost smooth.

2. Pierce the chicken with a fork to make tiny holes. Place the chicken in a large shallow baking dish and rub the marinade into the chicken.

3. Cover and refrigerate for 24 to 48 hours, depending on how intense you want the flavor to be.

4. Preheat grill. Grill chicken on each side for 5 to 6 minutes or until cooked through.

5. To make the salsa: combine all ingredients in a medium bowl and let sit 30 minutes at room temperature.