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🌿💪 Greens and Gains 🍗📚

A unique culinary journey by a veggie-loving mam and her protein-craving son. 🥗🥩

We're blending worlds in the kitchen, proving that whether you're aiming to lose weight or build muscle, delicious meals can bring us together.

📖 Inside our upcoming cookbook, you'll discover recipes that cater to every plate - from leafy greens to protein-packed dishes.

👩‍🍳👨‍🍳 Join our fami

ly's adventure as we explore the balance between health, taste, and nutritional goals.

🌟 Sneak peeks, tips, and more - all wrapped up with a dash of love and a sprinkle of fun.

26/07/2024

Easy Friday Night Dinner

🍕🔥Low-Calorie High-Protein Chicken Tikka Naan Pizza 🍕🔥

Looking for a quick, delicious, and healthy dinner option? Try this Chicken Tikka Naan Pizza! It's packed with protein, low in calories, and bursting with flavour. Perfect for a mid-week treat!

Ingredients:
👉1 whole wheat naan bread
👉1/2 cup cooked chicken tikka pieces
👉1/4 cup low-fat Greek yogurt
👉2 tablespoons tomato puree
👉1/4 cup shredded low-fat mozzarella cheese
👉1/4 red onion, thinly sliced
👉1/4 bell pepper, thinly sliced
👉Fresh corriander, for garnish
👉1/2 teaspoon red chili flakes (optional)

Method:
👉Prep the Naan: Preheat your oven to 400°F (200°C). Place the naan bread on a baking sheet.
👉Spread the Sauce: Spread the tomato sauce evenly over the naan.
👉Add Toppings: Top with chicken tikka pieces, red onion, and bell pepper slices.
👉Cheese Time: Sprinkle shredded mozzarella cheese over the toppings.
👉Bake: Place in the oven and bake for 10-12 minutes, or until the cheese is melted and bubbly.
👉Garnish: Remove from oven and top with a dollop of Greek yogurt, fresh corriander, and red chili flakes if desired.

Nutritional Information (per pizza):
Calories: 405
Protein: 35g
Carbs: 40g
Fat: 12g
Fiber: 6g

Enjoy this guilt-free, protein-packed pizza that satisfies your cravings and fuels your body! 🍕💪

23/07/2024

🌶️🥣Easy Slow Cooker Veggie Chilli 🌶️🥣

Warm up with this easy and delicious slow cooker veggie chili! Perfect for busy days, this recipe is packed with veggies, beans, and spices for a comforting and healthy meal. Set it and forget it, and come back to a hearty dinner ready to enjoy!

Ingredients:

1 can black beans, drained and rinsed
1 can kidney beans, drained and rinsed
1 can diced tomatoes (14.5 oz)
1 large onion, diced
2 bell peppers (any color), diced
3 cloves garlic, minced
2 cups vegetable broth
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
Salt and pepper to taste
Optional toppings: avocado, Greek yogurt

Method:
Prep the Ingredients: Chop all the veggies and drain and rinse the beans.
Combine in Slow Cooker: Add the black beans, kidney beans, diced tomatoes, onion, bell peppers, and garlic to the slow cooker.
Add Spices and Broth: Sprinkle the chili powder, cumin, smoked paprika, oregano, salt, and pepper over the veggies. Pour in the vegetable broth and stir to combine.
Cook: Set the slow cooker to low and cook for 6-8 hours, or on high for 3-4 hours, until the vegetables are tender and the flavours are well blended.
Serve: Spoon the veggie chilli into bowls and add your favorite toppings like avocado slices, or a dollop of Greek yogurt.

Nutritional Information (per serving, without toppings):
Calories: 250
Protein: 10g
Carbs: 45g
Fat: 3g
Fiber: 12g

Enjoy this comforting and hearty veggie chilli! 🥄🌽

20/07/2024

The perfect way to start your weekend!

🍳🥬🍅Hearty Vegetarian Cooked Breakfast 🍳🥬🍅

Start your day with this delicious and nutritious vegetarian cooked breakfast! It's packed with protein, veggies, and flavour to keep you energised and satisfied. Perfect for a weekend treat or any day you need a hearty meal.

Ingredients:
✅2 large portobello mushrooms, stems removed
✅2 medium tomatoes, halved
✅1 cup canned chickpeas, drained and rinsed
✅1/2 teaspoon smoked paprika
✅2 slices of whole grain bread, toasted
✅2 vegetarian sausages (low-calorie option)
✅1/2 cup fresh spinach leaves or kale
✅2 large eggs

Method:
👉Prep the Veggies: Preheat your oven to 375°F (190°C). Place the portobello mushrooms and halved tomatoes on a baking sheet. Drizzle with a little olive oil, and season with salt and pepper. Roast in the oven for 15-20 minutes, until tender.
👉Cook the Sausages: While the veggies are roasting, cook the vegetarian sausages according to the package instructions in a non-stick pan over medium heat. Set aside once done.
👉Season the Chickpeas: In the same pan, add the drained chickpeas and sprinkle with smoked paprika. Cook for 5-7 minutes, stirring occasionally, until warmed through and slightly crispy.
👉Sauté the Greens: Add the fresh spinach leaves or kale to the pan and cook for 2-3 minutes until wilted. Remove from heat.
👉Fry the Eggs: In a separate pan, fry the eggs to your preferred doneness (sunny side up, over easy, etc.).
👉Toast the Bread: Toast the whole grain bread slices until golden brown.

Assemble Your Plate:
Place the roasted portobello mushrooms and tomatoes on the plate.
Add the sautéed chickpeas and greens.
Lay the cooked vegetarian sausages and toast slices.
Top it off with the fried eggs.

Nutritional Information (per serving):
💪Calories: 450
💪Protein: 30g
💪Carbs: 50g
💪Fat: 15g
💪Fiber: 12g

Enjoy this vibrant and wholesome vegetarian breakfast! 🌿

16/07/2024

🌮🐔Healthy and Delicious Low-Calorie Chicken Soft Shell Tacos 🌮🐔

Top Tip for veggies - use jackfruit instead of Chicken 👌

Craving tacos but want to keep it light? Try these low-calorie chicken soft shell tacos! Packed with flavour and easy to make, they're perfect for a quick weeknight dinner or a fun weekend meal.

Ingredients:
✅1 lb boneless, skinless chicken breast, diced (350 calories)
✅1 packet of low-sodium taco seasoning (20 calories)
✅8 small whole-wheat tortillas (320 calories)
✅1 cup shredded lettuce (10 calories)
✅1/2 cup diced tomatoes (10 calories)
✅1/2 cup diced onions (20 calories)
✅1/4 cup chopped cilantro (5 calories)
✅1/2 cup non-fat Greek yogurt (60 calories)
✅Juice of 1 lime
✅Cooking spray

Method:
👉Cook the Chicken: Spray a non-stick pan with cooking spray and heat over medium-high heat. Add diced chicken breast and cook until no longer pink, about 5-7 minutes.
👉Season the Chicken: Add the taco seasoning to the pan with the chicken and a splash of water. Stir to coat the chicken evenly and cook for another 2-3 minutes.
👉Warm the Tortillas: Warm the whole-wheat tortillas in a dry pan over medium heat for about 30 seconds on each side, or until warm and pliable.
👉Assemble the Tacos: Fill each tortilla with the seasoned chicken, shredded lettuce, diced tomatoes, onions, and cilantro.
👉Top It Off: Add a dollop of Greek yogurt and a squeeze of lime juice to each taco for a tangy, creamy finish.

Nutritional Information (per serving, 2 tacos):
💪Calories: 275
💪Protein: 25g
💪Carbs: 32g
💪Fat: 5g
💪Fiber: 6g

Enjoy these tasty and healthy chicken soft shell tacos! 🌮

10/07/2024

This is one of our all time favourites!

Delicious Low-Calorie French Toast with Mixed Berries & Greek Yogurt

Looking for a healthy breakfast that doesn't compromise on flavour? Try this low-calorie French toast recipe topped with mixed berries and Greek yogurt. It's perfect for a weekend treat or any day you want to start with something special. 🍓🥞✨

Ingredients:

✅2 slices of whole-grain bread (100 calories)
✅1 large egg (70 calories)
✅1/4 cup unsweetened almond milk (10 calories)
✅1/2 teaspoon vanilla extract
✅1/4 teaspoon ground cinnamon
✅1 cup mixed berries (50 calories)
✅1/2 cup non-fat Greek yogurt (60 calories)
✅Cooking spray

Method:

👉Prep the Mix: In a shallow bowl, whisk together the egg, almond milk, vanilla extract, and ground cinnamon.
👉Soak the Bread: Dip each slice of bread into the mixture, ensuring both sides are well-coated.
👉Cook the Toast: Spray a non-stick pan with cooking spray and heat over medium heat. Cook the bread slices for 2-3 minutes on each side until golden brown.
👉Serve: Top the French toast with a dollop of Greek yogurt and a generous handful of mixed berries. You can also drizzle with a touch of honey or maple syrup if desired (not included in calorie count).

Nutritional Information (per serving):
💪Calories: 290
💪Protein: 14g
💪Carbs: 40g
💪Fat: 7g
💪Fiber: 8g

Enjoy your nutritious and delicious French toast!

18/06/2024

🍗Thyme Roast Chicken Breasts with Roast Veggies and Sweet Chili Sauce: A Healthy, Low-Calorie Delight🍗

Looking for a delicious, healthy, and low-calorie meal? This Thyme Roast Chicken Breasts with Roast Veggies and Sweet Chili Sauce is perfect! Packed with protein, fiber, and vitamins, it satisfies your taste buds while keeping your calorie count in check.

Ingredients:

For the Chicken:
4 chicken breasts
2 tablespoons fresh thyme leaves (or 1 tablespoon dried thyme)
2 cloves garlic, minced
1 lemon, halved
1 tablespoon olive oil
Salt and pepper to taste

For the Veggies:
2 large carrots, cut into chunks
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 red onion, cut into wedges
1 tablespoon olive oil
Salt and pepper to taste
Sweet Chilli Sauce

Instructions:
Prepare the Chicken:
👉Preheat oven to 375°F (190°C).
Rub chicken breasts with a mixture of thyme, minced garlic, olive oil, salt, and pepper.
Squeeze lemon juice over the chicken.

👉Prepare the Veggies:
Toss carrots, bell peppers, and red onion with olive oil, salt, and pepper.
Arrange the veggies around the chicken on a baking sheet.

👉Roast:
Roast for 25-30 minutes or until chicken is cooked through and veggies are tender, stirring veggies halfway through.

👉Serve:
Serve chicken with roasted veggies, drizzling sweet chili sauce on top.

Nutritional Benefits:
Chicken: Lean protein for muscle repair and growth.
Veggies: High in fiber, vitamins, and antioxidants.
Sweet Chili Sauce: Adds flavor with minimal calories.
Enjoy this flavourful, healthy, and satisfying meal with your loved ones!

14/06/2024

🎣🍽️ Delicious Pan-Fried Basa with Garlic Potatoes Recipe! 🍽️🎣

Looking for a tasty and easy dinner idea? Try this mouthwatering Pan-Fried Basa with Garlic Potatoes! Perfectly crispy fish paired with savory, garlicky potatoes - it’s a match made in culinary heaven. 😋

Ingredients:

2 Basa fillets
4 large potatoes, diced
3 cloves garlic, minced
2 tbsp olive oil
Salt & pepper to taste
Fresh parsley, chopped (optional)

Instructions:

👉Prep the Potatoes: Boil the diced potatoes until tender. Drain and set aside.
👉Garlic Potatoes: In a large pan, heat 1 tbsp olive oil. Add minced garlic and sauté until fragrant. Add the potatoes, season with salt and pepper, and cook until golden brown.
👉Pan-Fry the Basa: In another pan, heat the remaining olive oil. Season the Basa fillets with salt and pepper. Cook the fillets for about 3-4 minutes on each side until golden and cooked through.
👉Serve: Plate the garlic potatoes, top with the crispy Basa fillets, and garnish with fresh parsley if desired.
👉Enjoy this simple yet flavourful meal with your family tonight! 🥰✨

Bon Appétit! 🍴👨‍🍳👩‍🍳

30/05/2024

Shake up your breakfast routine with something irresistibly easy and delicious! If you're like me, juggling a million things in the morning, you'll love this Overnight Biscoff Weetabix recipe that sets you up for a fantastic start with minimal morning effort. Let's dive into how to make your breakfast waiting for you when you wake up!

Ingredients:
2 Weetabix biscuits
1 cup milk (dairy or your favorite plant-based alternative)
2 tbsp Greek yogurt (or a I like a protein option)
1 tbsp Biscoff spread
1 tsp honey or maple syrup
A sprinkle of cinnamon (optional)
Biscoff biscuits, crumbled (for topping)

Instructions:
👉Prep the Weetabix: In a mason jar or a small bowl, crumble the Weetabix biscuits lightly.
👉Mix: In a separate bowl, mix the milk, Greek yogurt, Biscoff spread, and honey until smooth. If you're feeling spicy, a dash of cinnamon can add a lovely warmth.
👉Combine: Pour the Biscoff mixture over the crumbled Weetabix. Stir slightly to ensure everything is well soaked.
👉Chill: Cover the jar or bowl and refrigerate overnight. This allows the Weetabix to absorb all the flavorful goodness.
👉Serve: In the morning, give it a good stir. Top it off with crumbled Biscoff biscuits for that irresistible crunch.

This Overnight Biscoff Weetabix is not just a time-saver but also a flavour-packed way to start your day. It's creamy, it's crunchy, and it's loaded with the sweet, caramel-like flavor of Biscoff that pairs beautifully with the hearty texture of Weetabix.

Try this recipe tomorrow and wake up to a treat that makes getting out of bed a little bit easier! 😊 Share your creations and variations with me. I’d love to see how you make this recipe your own!

24/05/2024

🍗✨ Quick & Flavourful Spanish Chicken with Potatoes! ✨🍗

Bring the zest of Spain into your kitchen tonight with this easy, one-pan Spanish Chicken and Potato recipe—perfect for a delicious weeknight meal!

Ingredients:
👉4 chicken breasts (boneless, skinless)
👉1 lb baby potatoes, halved
👉1 red bell pepper, sliced
👉1 onion, sliced
👉4 cloves garlic, minced
👉2 tsp smoked paprika
👉1 tsp dried oregano
👉Salt and pepper to taste
👉Olive oil
👉Fresh parsley for garnish
👉Lemon wedges (for serving)

Instructions:

▪️Preheat your oven to 400°F (200°C).
▪️Season the chicken with salt, pepper, paprika, and oregano.
▪️Heat olive oil in a large ovenproof skillet over medium-high. Add the chicken breasts and sear until golden, about 4 minutes each side. Remove and set aside.
▪️In the same pan, add the potatoes, onion, bell pepper, and garlic. Sauté for about 5 minutes until they start to soften.
▪️Place the chicken breasts back in the pan, nestling them among the vegetables.
▪️Roast in the oven for 20-25 minutes, or until the chicken is thoroughly cooked and the potatoes are tender.
▪️Garnish with chopped fresh parsley and squeeze fresh lemon juice over the top before serving.
▪️Serve up this vibrant dish for a Spanish-inspired dinner that's both simple and spectacular! 👩‍🍳

🥘🍋

21/05/2024

🌟 Simple & Elegant Breakfast Alert! 🌟

Looking for a quick yet sophisticated dish? Try this simple Boiled Egg & Asparagus recipe! Perfect for a nutritious breakfast or an elegant side dish.

Ingredients:

Fresh asparagus (10 spears)
2 large eggs
Salt & pepper
Optional: Parmesan, lemon zest, or truffle oil

Instructions:

👉Trim & blanch asparagus in salted boiling water for 2-3 minutes. Chill in ice water.
👉Boil eggs in the same water for 3 minutes, then cool and peel.
👉Arrange asparagus, season, and serve with the soft boiled eggs.

Garnish with Parmesan, lemon zest, or a touch of truffle oil to elevate it!

🥚🍃 Quick to prepare and packed with flavor! Perfect for those busy mornings or when you need a touch of class on your plate. Try it and tell us how you liked it!

13/05/2024

🍌🍯✨ Start your day with a smile and some seriously tasty banana and honey toast! Here's a quick reel showing you how to whip up this delicious, nutritious breakfast in minutes.

Why Banana and Honey on Toast?

👉Energy Boosting: The natural sugars in bananas and honey provide a quick energy boost, making this an excellent pre-workout snack or a speedy breakfast option.

👉Rich in Potassium: Bananas are packed with potassium, which helps maintain normal muscle function and regulates blood pressure.

👉Antioxidants: Honey is loaded with antioxidants that can help fight inflammation and protect your body from oxidative stress.

👉Mood Enhancer: Bananas contain tryptophan, an amino acid that can help enhance mood and improve sleep quality.

👉Digestive Aid: The fiber in bananas supports digestion and helps regulate gut health.

So, grab some wholegrain toast, slice up a banana, drizzle some honey, and enjoy a simple yet powerful breakfast that keeps you going strong! 🏋️‍♂️💪

07/05/2024

High-Protein, Low-Calorie Spicy Bean Quesadillas

These spicy bean quesadillas are a fantastic high-protein, low-calorie meal option, perfect for anyone watching their calorie intake but still looking for satisfying, flavourful food.

Ingredients:

- 4 large low-carb, high-fiber tortillas
- 1 can black beans
- 1 cup of low-grated cheese
- 2 jalapeños, finely chopped
- 1 small red onion**, finely diced
- 2 cloves of garlic
- 1 teaspoon of cumin
- 1 teaspoon of chili powder
- Optional high-protein toppings, Greek yogurt, salsa, or chopped avocado

Instructions:

1. Prepare the Bean Mixture
- Heat a non-stick skillet over medium heat and spray lightly with cooking spray or add a small amount of olive oil.
- Sauté onion and garlic until they are soft and translucent.
- Stir in the chopped jalapeños, cumin, and chili powder, and cook for one more minute to release the flavours.
- Add the beans, mixing well until everything is warm and combined. Season with salt and pepper to taste. Set aside.

2. Assemble the Quesadillas
- Spread the bean mixture evenly over half of each tortilla.
- Sprinkle with half the amount of cheese you’d usually use to keep calories lower.
- Fold the tortillas over to cover the filling.

3. Cook the Quesadillas
- Reheat the skillet over medium heat and coat with cooking spray.
- Place the quesadillas in the skillet, cooking until each side is golden and crisp, about 2-3 minutes per side.

4. Serve
- Cut each quesadilla into wedges.
- Serve with a dollop of Greek yogurt, salsa, or a few slices of avocado if desired.

Tips:
- Opt for high-fiber tortillas to increase satiety and aid in digestion.
- Use low-fat cheese and black beans without added fat to reduce calories while maintaining protein content.
- Adding Greek yogurt instead of sour cream boosts protein without significantly increasing calories.

03/05/2024

Must Try - Delicious Vegan Lentil Shepherd's Pie
Looking for a hearty, delicious dinner that's both healthy and satisfying? Our Vegan Lentil Shepherd's Pie is just the ticket! This meat-free and dairy-free version of the beloved classic is sure to become a new family favorite. Featuring a rich, earthy mix of mushrooms and lentils, topped with crisp, crushed potatoes.

Quick and easy - 30 minutes from start to finish, this recipe is perfect for busy weeknights. This quick and easy dish doesn't just save time; it's also incredibly nutritious, packing in 313 calories per serving with 14g of protein.

Recipe

500g miniature potatoes
½ x 30g pack flat leaf parsley, finely chopped
3 tbsp olive oil
1 onion, finely chopped and 2 garlic cloves, finely chopped
1 x 625g family pack mushrooms (closed cup)
¼ tsp crushed chillies
250g ready-to-eat puy lentils (I like the French lentils)
400g tin chopped tomatoes and 2 tbsp tomato purée

Cooking Method

Potatoes: Boil the miniature potatoes until tender, then crush them lightly, mixing in half the chopped parsley for a burst of flavour.

Sauté: Cook onions in olive oil, then add mushrooms and cook until softened. Stir in garlic, chillies, lentils, tomatoes, and water and simmer until the sauce thickens.

Bake: Layer the lentil and mushroom mixture in a baking dish, top with crushed potatoes, and drizzle with olive oil. Grill until golden and delicious!

Whether you're a long-time vegan or just looking for a meat-free meal option, this Vegan Lentil Shepherd's Pie is a nutritious, satisfying dish that everyone at the table will love. Try it tonight and enjoy a comfort food classic that's as good for you as it is delicious!

25/04/2024

🌿💪 Sneak Peek Time: We're in the kitchen whipping up some seriously tasty dishes for our new cookbook, Greens & Gains! 📚🍴

Hey everyone! Just a quick update. My son and I (he's all about meat, and I'm the veggie lover) are knee-deep in recipe testing and boy, do we have some treats in store for you! 🍽️😋

We’re making sure every recipe is not only scrumptious but also perfect for anyone’s eating goals. Keep your eyes peeled for some behind-the-scenes fun as we blend, mix, and taste our way to the finish line. Every like, share, and comment from you guys gives us a huge boost—so keep 'em coming! What are you hoping to see in the cookbook? Spill the beans! 🎉👩‍🍳👨‍🍳

04/04/2024

🌱💪 Welcome to Greens and Gains! 🌱💪

We're thrilled to finally share what we've been cooking up! Our upcoming cookbook, a heartfelt collaboration between mother and son, is simmering with recipes that promise to nourish your body, delight your taste buds, and respect your time.

🍲 For our vegetarians and veggie-lovers, mom's got you covered! With years of experience in crafting delicious, meat-free dishes, she's excited to share her secrets for meals that are not just healthy, but hearty and satisfying. Whether you're a lifelong vegetarian or just looking to incorporate more plants into your diet, her recipes are designed to be accessible, easy to make, and absolutely delicious.

🥩 And for those on a journey to bulk up or simply enjoy a protein-rich diet, the son steps in with his body-building wisdom. As a meat-eating fitness enthusiast, he knows the importance of fueling your muscles right. His recipes are all about healthy bulking, combining lean proteins with the right balance of carbs and fats to help you achieve your strength goals without compromising on taste or health.

Together, we're here to prove that whether you're all about greens or gaining, you don't have to choose between eating well and eating right. From quick weekday dinners to special weekend feasts, our cookbook is packed with recipes that cater to every preference and lifestyle.

So, if you're eager to dive into a world where health meets flavour, and plant-based dishes live harmoniously alongside protein-packed meals, follow us here on Greens and Gains. We'll be sharing sneak peeks, exclusive behind-the-scenes looks, and tantalising tidbits from our upcoming book.

Join our journey and let's make every meal a step towards a healthier, happier you!

Address

Treorchy

Telephone

+441443858250

Website

http://www.greensandgains.co.uk/

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