Natural Peri Peri Chicken

As the blog grows and develops I want to tell more stories and share recipes and ‘Flava’ from cultures all around the globe. This week I’m going to start with something that might just be the most popular dish in the fitness community and in the country in general. Peri-Peri Chicken! This one has taken the country by storm and I’ve been a fan since way back when my Under-18’s basketball team were sponsored by Nando’s *Living the dream*.

Quick Food History #StayWoke

Food tells great stories, that was one of my main motivations for writing this blog. We pass our culture through our food, so it’s important to strive to know a little bit more about the food that you eat, its history, and its origins.

Just like Jerk, Peri-Peri is a dish with rich cultural history, variations of that famous sauce date back as far as the 15th century. Although it has come to be known as Peri Peri the Portuguese refer to it as Piri-Piri Swahili for pepper-pepper, which hails back to the dish’s African roots. While it’s exact origins are still debated we know that the dish likely originated with Portuguese settlers (Colonizers) in Angola and Mozambique, who discovered the African Bird’s Eye Chilli and combined this with some other seasonings to create the dish we know and love today.


  • Chicken
  • 2 Red Peppers
  • 1 Red Onion
  • 1 Bulb of Garlic
  • 6 African Birds Eye Chillies
  • 2 tsp Smoked Paprika
  • 2 tsp Crushed Chilli Flakes
  • 3 Fresh Lemons
  • 3 tbsp Oil
  • 2 tbsp White Wine Vinegar
  • 1 tbsp Honey
  • Fresh Thyme
  • Salt 
  • Black Pepper



  1. Heat a skillet or griddle pan on a medium heat
  2. Slice your onions and pepper and crush your garlic
  3. Add these to the pan and cook them for 5-10 minutes
  4. Slice your chilli peppers 
  5. Juice your lemons 
  6. Add the cooked garlic, onions & pepper to a blender along with your chillies, lemon juice and vinegar 
  7. Blend until it’s smoother than a Marvin Gaye album
  8. Add chilli flakes, paprika and a dash of salt and pepper (blend it some more for good measure) 
  9. Bring it to the boil in a small saucepan 
  10. Slowly add your oil and honey then stir it up.
  11. Add your thyme and let it simmer for 20-30 minutes 
  12. Let it cool and there you have it your very own Peri-Peri Chicken Marinade*
  13. So now to make the chicken all you need to do it smother it in your marinade, let it sit in the fridge overnight and soak it the flava then the next day cook it in the oven for those delicious peri flavours
  14. For extra flava cook the chicken for 5 minutes on each side in a skillet or griddle pan before finishing in the oven.  

*Pro tip: I’ve found that this sauce improves with time so let it sit in your fridge for a few days the flava just keeps getting better. 

Get cooking, I hope you enjoy it. Like, share and subscribe to the blog if you want to see me explore some other dishes from around the world. 


Blueberry Protein Pancakes

This week I’m bringing a classic. If you watch enough YouTube you already know about this one but I feel I have to add a little fitness and flava twist to it and share it with the world. Pancakes are one of my all-time favourite desserts/breakfasts/snacks, basically, whatever time of day it is I’m down to eat some pancakes. So pancakes that are high in protein, filled with micronutrients and take 5 minutes to cook up, then that’s a dream, right? Well, that is the dream I’m sharing with you all today!


  • 1 Banana
  • 2 Egg Whites
  • 50g Oats
  • A dash of Cinamon
  • A dash of nutmeg
  • Blueberries


  1. Add your banana, egg whites, oats, cinnamon and nutmeg into a blender.
  2. Blend until you get a smooth consistency, you need it to be slightly runny if it’s too thick add a dash of milk
  3. Cut your blueberries in half and stir them into the mixture.
  4. Heat a frying pan to a medium heat and add a dash of oil
  5. Once it’s hot, it’s time to get cooking, get fancy with it – show off your pancake flipping skills
  6. Serve and enjoy!


Calories (kcal): 365
Carbohydrates (g): 72
Fat (g): 5
Protein (g): 15

Pumpkin Soup

There’s nothing spooky about this pumpkin soup. Growing up in a Jamaican household we don’t really do much celebrating for Halloween, but while the rest of the country is carving pumpkins, we’re cooking pumpkin soup. So I’m going to let you in and show you this secret winter recipe. It’s time to get rid of all that trick or treat chocolate and let the flava into your life!

Soup is a staple of any good Carribean kitchen, we can *Jamaican accent* ‘tek anyting an mek soup’. So over the winter months, I’m going to share a variety of different Flavas, hit that follow button and go check out my Instagram, so you don’t miss out. But we’re going to start with one that’s super easy to make and tastes amazing!


  • 400g Pumpkin
  • 40g Coconut Milk
  • A Clove of Garlic
  • A Finger Chilli (for some spice!)
  • A Stock Cube
  • Dried Thyme
  • Black Pepper


  1. Peel, dice and boil your pumpkin for 10-15 minutes
  2. Drain the water from your pan and add your coconut milk, garlic, chilli and stock cube.
  3. Blend the contents of your pan until it’s smooth, like an 80’s jazz band
  4. Add your stock cube, thyme and black pepper
  5. Let it simmer for 10 minutes, stirring it occasionally
  6. Serve and enjoy the flava


Calories (kcal): 140
Carbohydrates (g): 18
Fats (g): 6
Protein (g): 2

Jamaican Browned Stew Fish

Inspired by my recent trip to Jamaica, I’m coming back to the blog with some real Caribbean cooking. I spent a lot of time living it up by the beach and tasting everything the ocean had to offer, this has to be one of my favourite meals from the trip. I’m going to recreate it for you all. So you can bring the Flava into your life.

This recipe shows what fitness n flava is all about. Delicious food that will help you stay on track towards your fitness goals. Fish is a great source of Omega 3, Vitamin D and many other minerals. Helping to do everything from lowering blood pressure and improving brain function to reducing inflammation in your joints. This is definitely a recipe to add to your meal prep rotation.


  • 1 whole fresh fish (in Jamaica Snapper is a favourite, I’ll be using Sea Bass)
  • 1/2 Onion
  • 1/2 Sweet Pepper
  • 3 Cloves Garlic
  • 1 Tomato
  • 1/2 Scotch Bonnet Pepper
  • 2 Tbs Vinegar
  • All Purpose Seasoning
  • Vegetable Stock Cube
  • A Dash of Pimento/Allspice
  • Thyme
  • 50ml Coconut Milk


  1. Make sure your fish is scaled and clean your fish, you can get the fishmonger to do this, it saves time or you can cook the recipe with fish filets.
  2. Rub down the fish with vinegar.
  3. Chop your onions, pepper and scotch bonnet, slice all of these into rings.
  4. Add 2 tablespoons of oil to a frying pan and cook these of a low heat for 5-7 minutes
  5. Once these are cooked remove them from the pan and place them to the side.
  6. Lightly dust your fish with some all-purpose seasoning on both sides.
  7. Using the same oil you cooking you fresh seasonings in, fry the fish for approximately 5 minutes each side (Until cooked)
  8. Slice your tomato and dice your garlic then add these to the pan along with the fresh seasoning prepared earlier.
  9. Add 1 cup of water along with your thyme, coconut milk, stock cube and pimento.
  10. Let is all simmer for 8 minutes
  11. Serve and enjoy!

Graduate Gains

How to make gains and look great for busy people…

Everyone knows about the freshers 15 lbs (Coming home for Christmas looking like you already ate the turkey). Somewhere between vodka – squash mixers and 2 for 1 dominos pizza, it becomes real difficult to stay in shape. But you spend the next 3 years fighting it, getting yourself in the best shape of your life, certain you’re about 1 month of hard training away from that Gymshark endorsement. Now it’s time to graduate and as the weeks pass you come to realise, it’s just as difficult to stay in shape now, as it was during freshers.

Adults (the real ones, who have long finished with student life) told you,  “it’s not as easy to stay in shape with a full-time job and responsibilities”. Now you know they weren’t lying. Hours of sitting in an office, that cool place you go for lunch and all those epic office snacks are not great for the gains. But, there’s no need to give up, that graduation day pic doesn’t need to be the last time your Insta was lit, there is a better way!

These are my top 5 tips to help you stay in shape after you’ve rocked that cap and gown.

Microwave Egg Whites (& other handy snacks)

One major problem of grad life is the lack of flexibility it’s hard to make sure all your meals are on point when you have a 9-5. You tried carrying the meal prep bag but let’s face it the tube is too hot for that and it’s effort anyway. However, there are a bunch of quick snacks you can make at work that will keep your protein high and your macros on point. Microwave egg whites, yes you heard me, microwave egg whites, 6 egg whites, 4 minutes in the microwave, that’s 22g of protein in a snack that’s under 100 calories. Egg whites too bland?? There are plenty of options, 0% Greek yoghurt with some fruit is poppin’. If that graduate paycheck is treating you well, then there’s Grenade, Barbells or Fulfill and tons of other options in terms of protein bars or other snacks. But the key is to put yourself in a position where you can eat well all day, whatever your budget.

Get Up!

You’re an adult now, it’s time to stop hitting that snooze button and go get it! The morning is a perfect time to get your workout in, whether that’s a long walk or a session in the gym. Think of how good it will feel to be getting fitter, stronger and healthier while everyone else is still fighting with there alarm clock.


Power Hour Workouts

I’m busy is no longer an excuse! Go in there, put in the work, then get out. You don’t need to spend 2-3 hours in the gym. You can get great results consistently putting in an hour of hard work 4-5 times a week. Comment if y’all are interested and I’ll let you know what my training week looks like in a future blog.

Find your passion

Post graduation is a great time to start something new, whether it’s running a marathon or going to your first powerlifting meet, you’ll feel a fresh wave of motivation. It’s so much easier to put in the work when you have a goal. Hold yourself accountable, better yet, find a friend, train together and hold each other accountable.


How bad do you want it?! I know you’ve managed to watch the whole series of love island, your up to date on Game of Thrones and you’ve just spent the last hour scrolling through Instagram. It’s time to roll out of bed and put in that work. You got this, I believe in you!



500 kcal French Toast

Forget your avocado on toast, Fitness n Flava is here to take your brunch game to a new level. I love this recipe, perfect for the summer vibes, and the Marcos will keep your summer body intact whatever your goals may be! Check it out and let me know what you think in the comments!


  • 260g White Bread Baton
  • 3 Egg Whites
  • 50ml Milk
  • Tsp Cinnamon
  • Tsp Nutmeg
  • 200g Strawberries
  • More fruit to decorate



  1. Slice your bread into roughly 8 even pieces, then place them in a baking tray
  2. Grab a bowl and whisk your milk, egg whites, cinnamon and nutmeg together
  3. Pour your mixture over the bread and then drain the excess from the baking tray
  4. Repeat this process until all the mixture has been absorbed by the bread
  5. Grab a non-stick frying pan and cook your bread until it’s brown on both sides
  6. For your strawberries, slice them into halves heat up a saucepan and cook them on a high heat for 2-3 minutes
  7. Serve and Enjoy!

Macros (2 Servings):

Calories (kcal) – 454
Fat (g) – 3
Carbohydrates (g) – 87.1
Protein (g) – 20g


Beastmode Banana Bread

Sometimes you need energy, whether it’s to go for that run or go smash some heavy ass squats, fuelling your body is essential, so you can activate beast mode during your training. This week’s blog is going to be my banana bread recipe, guaranteed to have you more pumped for your workout than any pre-workout in the game*.

*This guarantee is not real, but the banana bread is delicious so get baking!


  • 3 Ripe Bananas
  • 120g Self-raising Flour
  • 1 Egg + 1 Egg White
  • 60g Caster Sugar+Stevia (silver spoon)
  • 75g Flora Light
  • A Dash of Cinnamon
  • A Dash of Nutmeg


  1. Cream the Flora and sugar together, until it’s smooth.
  2. Beat your egg and egg white, then add them to the mixture.
  3. Mash your bananas until they make a purée then fold them into your mixture
  4. Sift in your flour, cinnamon and nutmeg.
  5. Mix it all together!
  6. Bake for 25-30 minutes
  7. Slice and serve

There you have it, a little different from the usual blogs but I hope you all enjoy it! The macros are great, I think this will make the perfect pre-workout snack. Give it a try and let me know what you think!

Macronutrients (Makes 6 Servings):

Kcal – 201
Fats (g) – 5
Carbohydrates (g) – 36
Protein (g) – 4