When you’re about to step into the gym for a big leg day, or out on the road to a long run you need to make sure you stay fuelled up this recipe is the ultimate fuel up.
No more buying overpriced bars, it’s time to make your own! I love the combination of the simple sugars for that instant energy hit along with the complex carbohydrates or the oats and the fats from the butter for longer lasting energy. All in a package that won’t weigh you down and have you feeling too heavy. People often neglect the importance of having the energy to get through your training, while I’m not suggesting you go pig out in McDonald’s, you do want to make sure you have the energy to maintain your intensity throughout your workout.
75g Soft Brown Sugar
3tbsp Golden Syrup
Optional – chocolate or dried fruit
Place sugar, syrup and butter into a pan on low heat, stir gently.
Add oats and stir the mixture until it comes together
Place it in a pan and bake for 20 – 25 minutes until it’s golden brown
Let it cool for 10 minutes
Slice and serve
Don’t let the simplicity of the recipe put you off, they’ve been described as surprisingly addictive and are the perfect pre-gym snack.
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.
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
Heat a skillet or griddle pan on a medium heat
Slice your onions and pepper and crush your garlic
Add these to the pan and cook them for 5-10 minutes
Slice your chilli peppers
Juice your lemons
Add the cooked garlic, onions & pepper to a blender along with your chillies, lemon juice and vinegar
Blend until it’s smoother than a Marvin Gaye album
Add chilli flakes, paprika and a dash of salt and pepper (blend it some more for good measure)
Bring it to the boil in a small saucepan
Slowly add your oil and honey then stir it up.
Add your thyme and let it simmer for 20-30 minutes
Let it cool and there you have it your very own Peri-Peri Chicken Marinade*
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
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.
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!
2 Egg Whites
A dash of Cinamon
A dash of nutmeg
Add your banana, egg whites, oats, cinnamon and nutmeg into a blender.
Blend until you get a smooth consistency, you need it to be slightly runny if it’s too thick add a dash of milk
Cut your blueberries in half and stir them into the mixture.
Heat a frying pan to a medium heat and add a dash of oil
Once it’s hot, it’s time to get cooking, get fancy with it – show off your pancake flipping skills
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!
40g Coconut Milk
A Clove of Garlic
A Finger Chilli (for some spice!)
A Stock Cube
Peel, dice and boil your pumpkin for 10-15 minutes
Drain the water from your pan and add your coconut milk, garlic, chilli and stock cube.
Blend the contents of your pan until it’s smooth, like an 80’s jazz band
Add your stock cube, thyme and black pepper
Let it simmer for 10 minutes, stirring it occasionally
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 Sweet Pepper
3 Cloves Garlic
1/2 Scotch Bonnet Pepper
2 Tbs Vinegar
All Purpose Seasoning
Vegetable Stock Cube
A Dash of Pimento/Allspice
50ml Coconut Milk
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.
Rub down the fish with vinegar.
Chop your onions, pepper and scotch bonnet, slice all of these into rings.
Add 2 tablespoons of oil to a frying pan and cook these of a low heat for 5-7 minutes
Once these are cooked remove them from the pan and place them to the side.
Lightly dust your fish with some all-purpose seasoning on both sides.
Using the same oil you cooking you fresh seasonings in, fry the fish for approximately 5 minutes each side (Until cooked)
Slice your tomato and dice your garlic then add these to the pan along with the fresh seasoning prepared earlier.
Add 1 cup of water along with your thyme, coconut milk, stock cube and pimento.