Autumn Split Pea Stew
Autumn Split Pea Stew

Warming, filling, nutrient dense, easy to make, full of flavour, stores well, re-heats easily and freezes well.


One large onion, chopped

4 medium carrots sliced thinly

2 cloves garlic, chopped

half a tin of plum tomatoes

1 litre of water or instant stock (I use Kallo Organic chicken stock cubes)

1-2 chopped red chillis (optional)

200g yellow split peas (rinsed and drained)

3 large courgettes chopped

1-2 teaspoons dried oregano

Natural Greek yoghurt, or just natural yoghurt to serve.


1) Gently fry the onion and carrots for 3 minutes in a little olive oil until slightly soft

2) Add the garlic and chilli (if using) and fry for another 2 minutes

3) Add the split peas and stir them around a bit

4) Add the stock, the oregano and the tinned tomatoes and bring the peas to a boil

5) Boil for 10 minutes then turn down to simmer for about 25-30 minutes with the lid on

6) After 25 minutes or so (just before the split peas are fully cooked), add the chopped courgettes

7) Put the lid back on and let the courgettes simmer for about 10 minutes

8) Turn off the heat when the lentils start to break up but are still firm in the middle (keep testing).

9) Serve with a generous dollop of yoghurt, salt and pepper and a squeeze of lemon.

Chewy Hemp Protein Power Bars
Forget expensive 9Bars, Nak’d Bars, Bounce Balls, Eat Natural bars, Trek Bars and popular commercial Sports Nutrition Energy bars. These bars are fantastic. They are packed full of protein for satiation and post-training recovery, essential fats, vitamins, minerals and contain a perfect balance of soluble fibre and slow releasing carbohydrates. The combination of the soluble fibre, protein and slow-release carbohydrates make these bars perfect for breakfast, snacks, and specifically for pre-training (especially for endurance exercise) as well as post training, including post endurance as well as post strength training. Contrary to popular belief, carbohydrates are essential to enhance muscle growth and muscle recovery.

These will be my new pre-ride and mid-ride snack and on-the-go breakfast of choice – they are delicious, moist, portable and really are the perfect fuel.


50g Extra Virgin Coconut Butter
3 Tbsp brown rice syrup (for low GI) or honey
3 ripe bananas

2 Tbsp. chia seeds
6 Tbsp. water


135g rolled oats
60g nuts, chopped (I used walnuts)

2 tablespoons sunflower seeds
150g chopped dried fruit (I used raisins)
60g hemp protein powder
60g hemp seeds
2 tsp. cinnamon

1. Preheat oven to 180C.
2. Mix the chia seeds and water together in a small bowl and set aside.
3. Combine dry ingredients in a large bowl.
4. Blend wet ingredients (except chia seeds and water) in a food processor or blender until smooth. Then add chia gel and blend briefly.

5. Pour wet ingredients into dry ingredients and stir through with a spoon until thoroughly combined.
6. Spread the batter evenly into a 9 inch x 11 inch baking pan , and smooth out the top.

7. Bake for 20-25 minutes, or until edges are golden brown.

Let cool completely before cutting into bars. Store in the fridge or freezer (take one or several out half an hour before eating).
Biting Fit Carb Free Pizza

This is the perfect way to enjoy pizza without worrying about bloating, overindulging on carbs or feeling ‘heavy’ afterwards. It is INCREDIBLY satisfying and substantial, keeps for days, is easy to make and can be eaten hot or cold. Enjoy!

Ingredients for the base:

450g miced turkey meat

1 egg lightly beaten

Half an onion, chopped (optional)

1 clove of garlic, chopped (optional)

Salt, pepper, dried oregano

Method: using your hands, mix all of the above ingredients together thoroughly. Pack the turkey ‘dough’ into a lightly greased 10” cake tin so it is evenly spread. Bake for 15-20mins at 200C. Remove from the oven (keeping the base in the tin) and drain the excess liquid and pat dry with kitchen roll. It looks unappetising at this stage…..

Then add your toppings: tomato paste, peppers, sweetcorn (anything you like) and cheese of your choice. Place back in the oven until the toppings are golden. ENJOY!!


Paleo Protein Muffins

These are moist and tasty muffins, high in protein and low in carbohydrates that are easy to make and great for children as well as adults. The flax in these muffins make them rich in soluble fibre and essential fats (omega 3, 6 and 9) as well as providing an excellent source of protein and minerals. The addition of the honey is just enough to give them a sweetness without being too high in sugar. Obviously if you use raw honey it is a bit of a waste as it is no longer raw once cooked! I use ordinary honey for that reason. You can make them without any sweetener if you prefer and just add some chopped dates as well as raisins. Also the almond flour is already fairly sweet. They are a great source of protein and very low in carbs so make a perfect paleo, no grain breakfast, snack or a nutritionally dense and perfect post work-out snack.


  • 70g Ground Flaxseed
  • 120g Almond Flour
  • I tablespoon baking powder
  • 2 tablespoons honey (I don’t use raw honey for baking) or brown rice syrup for lower GI
  • 2 large eggs
  • 100mls oatmilk or rice/soya milk or ordinary milk (I use oatmilk)
  • 2 level tablespoons extra virgin coconut butter or extra virgin olive oil (I use coconut butter)
  • 125g Carrots coarsely grated
  • 125g raisins
  • 1 teaspoon vanilla extract (optional)


  1. Set the oven to 180 degrees
  2. Set out some fairy cake cases
  3. Mix the flax, almond flour, baking powder, carrots and raisins in a bowl
  4. Put the eggs, coconut oil, honey, milk and vanilla (if using), into a processor and blitz. You may need to melt the coconut butter a little before you do this if it’s cold and hard.
  5. Fold the dry and the wet ingredients together and spoon into the cake cases.
  6. Bake for about 20 minutes but every oven is different so I highly recommend checking after 15 – it may take up to 25 minutes.

NOTE: Wait until the muffins have cooled (if you have the willpower) otherwise they will be too ‘wet’ in the middle.