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Should I Take Protein Powder?

Protein powder is everywhere – row upon row of over-sized tubs of various brands and flavours can now be found in the supermarket. Clever marketing by supplement companies has made many people, especially younger men, believe that drinking protein shakes is necessary if they want to build muscle.  On the other hand, many women are scared of protein powder as they think it will cause them to bulk up.

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Tuna cooked in Grapefruit

I’ve been making this adapted Jamie Oliver recipe for years, and it is truly one of my favourite meals to eat in the summer.  Grapefruit and tuna really are a match made in heaven, and throw in the texture of crispy noodles…perfection.

If you love sushi, this is a great way to get your fix at home.   Although technically, the outside of the tuna is seared by the grapefruit, and you will notice the colour changing on the surface.  If you are not keen on eating tuna this raw, you could slice it up into smaller pieces and marinate a greater surface area.

[recipe-foody]Serves 1


  • 200g fresh tuna steak
  • 1 grapefruit
  • ½ a red chilli pepper, chopped and deseeded
  • a handful of mixed herbs (coriander, parsley, mint), chopped
  • ½ a pack of pre-cooked noodles
  • 1 tsp oil for cooking the noodles


  1. Juice the grapefruit and place the juice in a sandwich bag along with the chilli pepper, herbs and tuna
  2. Squeeze as much air out of the sandwich bag as possible before tying a knot in the top.  Put it into the fridge for at least 30 minutes.
  3. To cook the noodles, simply add the oil to a frying pan and, once hot, add in the noodles.  Stir them around for a few minutes before leaving them to become crispy on the bottom.
  4. Once the tuna is done (it will change colour a little), slice it as thinly as possible and place it over the crispy noodles.  Pour some of the grapefruit dressing over the top.


Tuna only per 200g steak:

214kcal | 49.6g protein | 1.8g fat | 0g carbs

With half a pack of rice noodles cooked in 1tsp oil :

446kcal | 52.7g protein |9.4g fat | 36.8g carbs[/recipe-foody]

Spinach & Feta Topped Chicken Breast

This dish has only 5 ingredients and is one of my favourites.  It is so quick and easy to cook (tip:  buy pre-washed spinach if you can, if you have to wash the spinach it gets too watery, unless you use one of those salad spinner things or are organised enough to let it drain properly) and the spinach and feta work so well together.

[recipe-foody]Serves 2


2 x chicken breast fillets
3 heaped tbsp polenta
1 tbsp oil (plus a drop more or a spray of 1 cal oil spray for the spinach)
two handfuls of pre-washed fresh spinach leaves
50g feta cheese, cut into cubes
salt & pepper


  1. place the chicken breast fillets between two large sheets of baking paper or clingfilm
  2. using a rolling pin, bash the chicken breasts until they are as flat as possible
  3. put the polenta into a bowl and dip in the chicken breasts
  4. season the chicken breasts well (or you could add salt and pepper to the polenta bowl)
  5. heat up the oil in a frying pan and, when hot, fry the chicken breasts for a few minutes on each side until browned (exact cooking time will depend on how thin you have managed to get them so be sure to check they are cooked at the thickest part)
  6. meanwhile, heat up a the grill and a separate large frying pan or wok
  7. add in the oil or oil spray to the frying pan or wok, throw in the two handfuls of spinach and stir until wilted, seasoning well with salt and pepper
  8. when the chicken breasts are done, turn off the heat and top the chicken breasts with the wilted spinach and the feta cheese
  9. place the frying pan under the grill and leave until the feta cheese has browned a little


490 kcal | 58g protein | 17g fat | 26g carbs[/recipe-foody]


Spinach & Feta Topped Chicken

Spinach & feta cheese: a match made in food heaven

Posted by High Protein Cook on Friday, March 18, 2016