Lou Blundell Personal Trainer

12/10/2025

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26/09/2025

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Greek Yogurt Raspberry Oat Muffins 🇬🇷🍓

Nutrition Facts:

Approximate values per muffin (may vary based on specific ingredients used):
Calories: 150-200
Fat: 5-8g
Saturated Fat: 2-4g
Cholesterol: 5-10mg
Sodium: 50-80mg
Carbohydrates: 25-35g
Fiber: 2-4g
Sugar: 10-15g
Protein: 4-6g

Ingredients:
Dry Ingredients:
1 ½ cups rolled oats
1 teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
1 cup whole wheat flour
½ cup granulated sugar

Wet Ingredients:
1 cup plain Greek yogurt
⅓ cup milk (dairy or plant-based)
1 teaspoon vanilla extract
1 large egg
1 cup fresh or frozen raspberries

Instructions:
1. Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
2. In a large bowl, combine the dry ingredients: rolled oats, baking soda, baking powder, salt, whole wheat flour, and sugar. Whisk well to ensure everything is evenly distributed.
3. In a separate bowl, whisk together the wet ingredients: Greek yogurt, milk, vanilla extract, and egg. Gently fold in the raspberries.
4. Add the wet ingredients to the dry ingredients and gently fold until just combined. Be careful not to overmix the batter.
5. Fill each muffin liner about ¾ full.
6. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
7. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Equipments Needed:
Mixing bowls
Whisk
Muffin tin
Muffin liners
Measuring cups and spoons
Toothpick
Wire rack

03/08/2025

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Zucchini Ribbon Salad with Chickpeas and Feta 🥗🧀
Nutrition Facts:
Calories: 320 | Protein: 12g | Carbs: 30g | Fat: 18g | Fiber: 8g

Ingredients:
2 medium zucchinis
1 can (15 oz) chickpeas, drained and rinsed
1/2 cup crumbled feta cheese
1/4 cup olive oil
2 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh mint leaves, chopped
1/4 cup fresh parsley, chopped

Instructions:
1. Using a vegetable peeler, slice the zucchinis into long, thin ribbons. Place them in a large bowl.
2. Add the drained chickpeas to the bowl with the zucchini ribbons.
3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
4. Pour the dressing over the zucchini and chickpeas. Gently toss to coat everything evenly.
5. Add the crumbled feta cheese, chopped mint, and parsley. Toss lightly to combine.
6. Let the salad sit for 10 minutes to allow the flavors to meld.
7. Serve chilled or at room temperature.

Equipments Needed:
Vegetable peeler
Large mixing bowl
Small mixing bowl
Whisk

01/08/2025

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Fiery Coconut Braised Spicy Beef Curry

Ingredients:

2 lbs beef chuck, cut into chunks

2 tbsp vegetable oil

1 large red onion, finely chopped

4 cloves garlic, minced

1 tbsp fresh ginger, grated

1–2 red chilies, finely sliced (adjust heat to preference)

1 tbsp hot curry powder

1 tsp garam masala

1 tsp paprika

1/2 tsp cayenne pepper

1 can (13.5 oz) full-fat coconut milk

3/4 cup beef stock

1 tbsp tomato paste

1 tsp sugar

Salt and black pepper to taste

08/07/2025

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19/06/2025

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06/06/2025

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True

05/06/2025

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03/06/2025

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13/04/2025

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