FREE
4 Part
Fitnessblasting
Sampler
 
GREAT FOOD IDEAS
Super Good, Super Fast & Super Easy

Typically, preparation time is only around 5 minutes.  Some go all the way up to 10 minutes.  Usually, you make a ton and freeze what you don’t guzzle immediately. 

If you’re looking for good food ideas that are also fast, simple and tasty, you’ve found them.  Try these.

In addition to savoury foods, several of the ideas are especially for those with a ‘sweet’ tooth. 

Comments welcome.

Fitnessblasting Axiom #1

You don’t have to be a fanatic to be fit!


1. Delicious Muscle Flap-Jack

Work time about 5 minutes.

This is delicious, with a surprisingly gentle texture and taste.  It’s also simple, fast and foolproof to make. 

Cut into slabs for use as ‘meal replacement’ bars when cool.  Kids can take a slab to school for a tasty yet nourishing snack.

Ingredients

  1. 2 - 3 fl oz unsweetened Soya milk.
  2. 2 whole eggs.
  3. 2 medium bananas.
  4. 2 cups/200 grams oat flakes.
  5. 2 tbsp ground flax seeds.
  6. 6 tbsp protein powder (natural).
  7. 6 tbsp fruit sugar (or sweetener equivalent) to your taste.
  8. 4 tsp mixed spice.
  9. 2 tbsp sunflower seeds.
  10. 2 tbsp sultanas.

Super Simple Method

Beat eggs and a little milk in large bowl.  Mash bananas and add to eggs.  Combine remaining ingredients and mix thoroughly.  Add more milk if needed for a slightly sloppy mixture.  Pour into baking tray so mixture max 2.5cm thick. 

Bake at gas mark 225 for 30 to 35 minutes.

Variations.

  1. Add 1 - 2 tbsp chopped dried apricots or chopped dried dates or more sultanas for greater sweetness or instead of fruit sugar/sweetener.
  2. Use powdered cinnamon or ginger instead of mixed-spice when using chopped dates.
  3. Add chopped walnuts with dates.
  4. Sprinkle some chopped nuts or sesame seeds on top.
  5. For a chocolate version use bran-sticks in place of 50 grams oat flakes and cocoa powder instead of mixed-spice.

Tip

Double all amounts and use two baking trays to make twice as much.  Store in freezer.

2. Massive Apricot Confiture

Work time about 5 minutes

This is better than anything you will buy.  It's also fast, easy and totally simple because there are no pots and pans involved or any boiling.

This approach also uses far less sugar than normal cooking methods.  In fact, depending on your taste, it may not need any sugar or sweetener at all because apricots are naturally sweet. 

Rather than sweetener, my own preference is to use a small amount of fruit sugar (fructose), which has a low GI of 19, compared to 65 for table sugar.  It’s also sweeter than table sugar so you use a third or a half less.

The result is far superior to shop-bought products for taste, price and health.  And the proportion of apricots is huge compared to the sugar or sweetener content.  You will make around 700 grams or over 1.5 lbs this way.

Ingredients

  1. 250 grams dried bleached apricots (ie orange not brown).
  2. 2 tsp vitamin C powder.
  3. 5 tbsp fruit sugar.

Super Simple Method

  1. Well cover dried apricots in cold water and soak for 24 hours.
  2. Tip apricots in blender without liquid.
  3. Add vitamin C powder.
  4. Add fruit sugar (or sweetener equivalent) to taste.
  5. Blend thoroughly (if needed, add a little liquid from soak mixture).
  6. Pour mix into jars or other containers and keep in fridge.

Variation

For a more ‘set’ version (and to double-up on your products) make some jelly in a bowl or mould at the same time. 

Step one:   dissolve jelly crystals (eg lemon) in hot water. 

Step two:   pour half a cup of this into the apricot mix and blend. 

Step three:  add the specified amount cold water to the step one mix and leave to set.   Also add any unused soaked apricots to the jelly mould.

Tip

The liquid left over from the soak is delicious on its own or as a great drink when mixed with your natural protein powder.

3.  Power Pancakes

Work time less than 5 minutes

For a truly great start to the day try this.  Full of taste and protein, yet without sugar or other carbs.  It’s so easy to make it’s practically a crime not to. 

Ingredients

  • 2 Eggs.
  • 1 scoop of natural Protein powder.

Super Simple Method

  • Beat 2 eggs in a little water with 1 scoop natural Protein Powder.
  • With a tiny amount of oil cook in a large flat omelette pan or similar until done.

Variation

  • For a sweet version add banana or vanilla protein powder in place of natural.
  • Add lemon juice for that traditional taste.

4.  Turkey Tikka-Masala

Work time about 10 minutes

This is so easy and so simple.   It’s also practically unbeatable for taste.  Fast, nourishing and almost all protein.  What more do you want?

Ingredient

  • 1 turkey breast or 2 chicken breasts.
  • 2-3 tbsp Tikka Masala paste (eg Patak’s).

Super Simple Method

  • Wash meat thoroughly and cut into chunks or strips no more than 1”/2.5 cm.
  • Thoroughly mix with Tikka Masala paste.
  • Without oil, cook for maybe 5 minutes in shallow omelette-type pan, turning frequently.

The result is a dry and extraordinary tasty dish.  For a less dry result, add a small amount of water to the Tikka paste.  When cooked, divide into several portions.  One to eat now and the rest to freeze for later.

Variations

  • Allow to marinate for a few hours for allegedly better results.
  • Instead of Tikka paste, use soy sauce marinade and add herbs when cooking.
  • Add a tiny amount of lemon juice for extra sharpness.

5.  Salmon Cutlets

Work time less than 10 minutes

Most bought fish cakes or cutlets will be around 35% fish.  Some are even less. 

This simple method ensures you enjoy all the great taste and goodness of maximum fish content.  No carbs or junk fillers are added so the cutlets provide almost 100% protein ingredients.

Ingredients

  • 425 gram size canned pink salmon, drained.
  • 1 egg.
  • 1 scoop natural Protein powder (1 scoop = 50ml).
  • 1 small diced onion (optional)
  • Seasoning – salt and pepper.

Super Simple Method

  • Beat egg with scoop of Protein powder in a bowl.
  • Add salmon, onion and seasoning.
  • Mix and shape into cutlets.
  • Grill for few minutes each side until done.

Variations

  • Instead of salmon use tuna.
  • Instead of salmon use tuna mixed with mackerel or pilchards.
  • Instead of grilling, fry cutlets in small amount of oil.

Tip

When cool, bag cutlets not for immediate use and freeze for later.

6.  Power Pack Porridge

Work time less than 2 minutes.

This is so easy and fast to make.  It’s also filling, nourishing and warming.

Ingredients.

  • 1 cup unsweetened Soya milk.
  • 3 tbsp oat flakes (or mix oat and rye flakes).
  • 1 tbsp ground flax seeds.
  • 1 scoop vanilla or banana Protein powder (approx 4 flat tbsp).

Super Simple Method.

  • Mix oat flakes and flax in bowl with Soya milk.
  • Microwave for 60 seconds or so until hot.
  • Stir in Protein powder.

Variations.

  • For extra sweetness add fruit sugar or sweetener.
  • Add small amount of cinnamon to taste.
  • Add 1 tbsp Soya Bean flakes.
  • Add sesame seeds.

Good eating.

Remember:

  • You Don’t Have To Be A Fanatic To Be Fit!
  • If You Can Move, You Can Improve!

You don’t have to live in the gym to get fit or spend mad hours working out.  All you need to know is the know-how.  Get the Know-How now.

Regards

Jon Dyson. Founder of www.faster-safer-fitness.com and author of:
 
  • The Fitnessblasting Manual: How to Get Fit Faster & Safer Than You Ever Imagined
  • Dangerous Exercises Exposed! Plus Superior & Safer Alternatives.

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DISCLAIMER
1 The exercises described here are strenuous and could be too stressful or dangerous for some people.  So, before you begin, make sure you consult a physician - preferably one who knows about you and about fitness training.
2 The use of any of the material here is at the sole risk and choice of the reader.  Neither the author, nor anyone associated with the production, publication and dissemination of it, is in any way responsible for any injury that could occur.
3 Fitness is about individuality.  This means that you need to take personal responsibility for it.  Be sensible and build your fitness accordingly.