Blog Archives - Millar Fit Personal Training

High Energy Vegan Fruit and Nut Muffins

3/30/2016

Are you an endurance athlete, runner or cyclist and are looking for the perfect snack to give you enough energy to get you through those long strenuous workouts? These vegan egg free dairy free muffins are just what you need. They are packed with super fruits and nuts as well as good fats. Try them for yourself and you will understand what I mean. As well as being super healthy they are also very tasty. The following ingredients below will make 9 small muffins. Enjoy!

Ingredients
2 cups of mixed fruits,seeds and nuts-(blueberries,Raspberry,banana,almond,cashews and pumpkin seeds).

1 cup organic dairy-free spread
1/2 cup brown sugar
2 tablespoons egg substitute-mix with 6 tablespoons water
1 1/8 cup all purpose flour
1 teaspoon baking powder
1/2 teaspoon Himalayan salt
1/4 teaspoon cinnamon
1/4 cup shredded coconut

1/2 cup almond milk
1 tablespoon organic peanut butter

Method of cookery
Before you start anything turn on your oven on the baking setting to 300f.
1- Blend together the fruits and nuts until smooth and put to the side.
2- Cream the Dairy free spread, brown sugar, egg substitute, flour, baking powder, salt, cinnamon and coconut into a creamy consistency.
3- Blend together the almond milk and peanut butter.
4- In a mixing bowl add parts 2 and 1 and mix to a creamy consistency.
5- Add part 3 the milk and peanut butter blend and mix slowly and thoroughly
6- Get a muffin tray that holds up to a dozen muffins and grease the bottoms of each mold with olive oil that you are going to use.
7- Pour the mixture into the molds and place in the oven.
8- Bake for 1hr at 300f then bake for a further hour at 275f.
Enjoy!

Immune Booster Smoothie

3/28/2016

If you ever feel run down or low on energy like you are about to come down with a cold then this smoothie is perfect for you. There are only 3 ingredients in this recipe. 1 banana, 1 cup of fresh orange juice and 3 kiwi fruits. but in this super blend their are vital nutrients for the body as well as vitamin A, K, E and B. As well as the amazing vitamins that keeps your body super healthy there are minerals and fibre in the mix too.
Try this amazing blend and feel the difference for yourself.

Ingredients
1 banana
1 cup of fresh orange juice
3 kiwi fruits peeled

Preperation
1- Add all the ingredients to a blender and blend until a smooth consistence. Pour into a glass and enjoy.

Dairy-Free Coffee Chocolate Blueberry Cheesecake

3/20/2016

Do you like coffee with your cheesecake? why not have them combined together in this amazing dairy-free cheesecake. If you love cheesecake but are allergic to dairy then this is the perfect cheesecake for you. The ingredients are natural and healthy. There are no artificial sweeteners added. There is just a little corn starch added at the end to thicken the blueberry sauce but apart from that it is the tastiest recipe by far I have put together. Make it and send me your feedback.

Ingredients
Crust
1 cup pitted dates
1 1/2 cups almonds

Cheesecake
3 cups cashews
1/2 cup dark chocolate
3/4 cup almond milk
1-2 shots espresso
2/3 cup agave syrup
1/2 cup shredded coconut
1 avocado peeled and chopped

Topping
1 1/2 cups washed blueberrys
3/4 cup fresh pineapple juice
1 teaspoon cornstarch with a touch of cold water to liquefy it.

Method of cooking

1- Add the dates and almonds to a food processor and blend until fine breadcrumbs then place in the base of a cheesecake tin 8' square evenly covering the tin. place in the fridge for 30 mins.

2- Make your espresso coffee either using a bodum or even better if you have a real espresso machine. Make sure the coffee beans are thoroughly grinded first.

3- in a small saucepan add the almond milk and the chocolate to the stove and stir to a sauce then take it off the heat to cool down.

4- Add the cashews, milk sauce, espresso, agave syrup, coconut and avocado to the food processor and process until a creamy dark paste has formed. Smooth the paste evenly over the base of the cheesecake and place in the fridge for a further hour.

5- Place the blueberries and pineapples in a small saucepan on the stove and boil adding the liquid cornstarch. Keep stirring until a nice thick pineapple blueberry sauce has formed. Take of the store and cool it right down.

6- Add the cool blueberry sauce evenly over the cheesecake and place it back in the fridge for a further hour then it is ready to be served. Enjoy!

Spicy Homemade Hummus

3/20/2016

Hummus goes well as a snack, a dip for your main meal or perfect for guests as an appetizer. I find it amazing as a cheat meal with healthy organic tortillas or even just raw peppers like I have in this recipe to dip with. Hummus is also packed with proteins awesome for building strong muscles. I will show you how simple this recipe is to make.

Ingredients
1 can low sodium chick peas boiled and drained
3 cloves garlic
3 tablespoons olive oil
3 slices of brown bread or 1 cup TVP (Textured vegetable protein)
1 cup hot water for TVP
1 green onion chopped
3 tablespoons tahini
1 1/2 tablespoons lemon juice
1 tablespoon corriander
1-2 chilli peppers
1/2 green pepper
1/2 orange pepper

Method of cooking
1-Add 1 cup of hot water to the TVP and soak for 5 minutes.
2- Boil the can of chick peas for 5 minutes and drain well.
3- Add all the ingredients into a food processor and blend for several minutes until the texture is a paste thick and smooth.
4- Chop the peppers into 1/2 inch batons and arrange around a plate.
5- Dish up the hummus in a bowl and serve. Enjoy!

High energy smoothie

3/17/2016

This smoothie recipe is great if you are feeling low on energy. It is dairy free, vegan and packed with vitamin c and antioxidants which boosts the immune system and helps to fight against such diseases as cancer.

Ingredients

1 cup fresh orange juice
1/2 cup chopped pineapple
1/2 cup fresh washed red raspberries
1 banana
1/2 cup unsweetened coconut yogurt
1/4 cup washed chopped cucumber
1/2 scoop plant based protein powder

Preperation

1- Put all the above ingredients into a blender adding the orange juice first and blend into a creamy smoothie. Pour into a glass and enjoy. Perfect to drink a glass 1 hr before a high intensity cardio workout.

Blackbean Tofu Recipe

3/17/2016

Are you vegan but love burgers? then this is the recipe for you. When making vegan burgers the texture tends to be much softer than when you make burgers with real meat so note that you have to be more careful with them and to cook them slightly longer to toughen the pates.

Ingredients

1 can black beans washed and drained
1 cup TVP (textured vegetable protein)
1 cup boiling water
1 block smoked Tofu
1/2 cup whole wheat flour
1 tablespoon nutritional yeast
1 tablespoon flax seeds
1/3 cup pumpkin seeds
5 cloves garlic
1 tablespoon tomato puree
1/4 teaspoon black pepper
1/4 teaspoon Himalayan salt

1 cup cold water
1/2 teaspoon liquid smoke
1 tablespoon agave syrup
1/4 tablespoon blackstrap molasses

Method of cooking

1- Turn on your oven at gas mark 300 f.

2- in a small bowl add the TVP and water and stand for 5 minutes.

3- Add all the ingredients from the black beans down to the Himalayan salt into a food processor and blend into a pate mixture.

4- In a small bowl add add part 2 the water, liquid smoke, agave, and blackstrap molasses and mix well. Add to the pate mixture in the processor and blend a little longer.

5- Grab a baking tray 12"by 10" and grease. form 8 to 10 pates on the tray and place in the oven for 30 minutes. After 30 minutes if the pates are not firm put under the grill for a further 10 minutes.
Enjoy!

Goes well on a brown toasted burger bun with spinach, tomato, hummus and a dollop of english mustard

Spicy homemade vegan sausages

3/15/2016

Being vegan is not as hard as it sounds. I used to be a big meat eater once upon a time but now there are so many substitutions for meat that I do not miss meat at all. I am going to share my recipe today for making spicy vegan sausages.

Ingredients
1/2 cup TVP (Textured Vegetable Protein)
1/2 cup boiling water
1/2 block smoked tofu
1/2 cup whole wheat flour
1 tablespoon nutritional yeast
1 tablespoon flax seeds
5 cloves garlic
1 teaspoon basil chopped
1 teaspoon corriander chopped
2 crushed chopped chilli peppers
1 tablespoon tomato puree
pinch black pepper
pinch Himalayan salt
pinch paprika
2 tablespoons olive oil

1/3 cup cold water
1/2 teaspoon liquid smoke
1 teapoon agave syrup
1/4 teaspoon black strap molasses

Method of cooking
1-Add the boiling water to the TVP in a small bowl and leave for 5 minutes until soft and thicker.

2- Using a food processor add the TVP mixture, tofu, wheat flour, yeast, flax seeds, garlic, basil, chilli peppers, tomato puree, salt and pepper and paprika. Mix until a thick doughy consistency.

3- In a small cup add the cold water, liquid smoke, agave and black strap molasses and mix well.

4- Add the cup of liquid to the mixture in the food processor and process for a further minute.

5- Place a small frying pan on a burner and add the oil and turn up the heat.

6- Place a spoonful of mixture 3 at a time and using a spatula as you are cooking roll and mold into sausages.

7- If the texture is a little soft after frying you can place under the grill for a few minutes longer.

This recipe goes well with sweet potato mash or fries with the greens of your choice and a dollop of English mustard.

Sweet potato mash

Ingredients

1 large sweet potato
4 cups cold water
1/2 cup soy milk
1 teaspoon english mustard

Method of cookery

1- Peel and slice the sweet potato and add to a saucepan with the water and boil until potatoes are soft.

2- Drain the water and add the soy milk and mustard mashing the potato into a fluffy mixture ready to serve.

Sweet potato fries

Ingredients
1 large sweet potato
pinch of salt and pepper
2 cups olive oil

Method of cookery

1- Peel and slice the potato and cut into baton strips.
2- Put olive oil in a deep pan and turn up the heat until spitting.
3- Add the fries and fry until golden brown and shake of the excess oil before serving.
4- Add a pinch of salt and pepper before serving.

Red onion miso gravy
Ingredients
1 tablespoon miso paste
1/2 chopped red onion
2 cloves garlic crushed
1 cup of cold water
1/2 tablespoon corn starch
1/2 tablespoon water
1/4 teaspoon liquid smoke
1 tablespoon olive oil

Method of cooking
1- In a small saucepan add the olive oil and the red onion with garlic and stir fry until golden.

2- Add the cup of water and miso paste and stir slightly.

3- In a small bowl add the corn starch, 1/2 tablespoon of water and liquid smoke and mix into a liquid and add to the pan continuously stirring.

4- Once the gravy is ready serve with your mashed sweet potatoes and sausages.

Enjoy!

Vegan peanut butter strawberry chocolate orange cheesecake

3/13/2016

Do you have a sweet tooth and love cheesecake but are worried about eating it because of all the fat and dairy in them that adds excess unwanted fat to your body? Try this natural dairy-free recipe and I guarantee that you won't feel guilty about eating your favorite dessert. That does not mean that you can have a brick sized portion. Have a normal sized square 4 inches. Enjoy!

Ingredients

Base
1/2 cup pitted dates
1 1/2 cups almonds
2 tablespoons organic peanut butter

Cheesecake mixture
3 cups cashew nuts
3/4 cups almond milk
2/3 cup agave syrup
1/4 cup unsweetened coconut
1 avocado
3/4 cup organic peanut butter
1/2 cup coconut yogurt

Topping
1 1/2 cups fresh strawberries
1/2 cup dark chocolate
1/2 cup orange juice

Method of cookery

1- Add the dates, almonds and peanut butter for the base in a food processor and process until it turns out into a breadcrumb consistence. Add to the base of a cheesecake tin 12 inch by 8 and place in the fridge for 2 hours.

2-Add the cheesecake mixture into the food processor, cashews, almond milk, agave, coconut, avocado peeled and chopped, peanut butter and yogurt. Blend until smooth and thick and pour that over the breadcrumb base and evenly smooth out and place in the fridge for a further hour.

3- Chop the strawberries in half wash them and add them to a small saucepan with the dark chocolate and orange juice. Melt into a thick sauce cooking the strawberries. cool down until almost a thick cold sauce and smooth over the cheesecake evenly. Add to the fridge for a further hour then serve. Enjoy!

Chest Press Dumbbells

3/11/2016

Muscles worked Pectoralis Major and Pectoralis Minor

Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.

Great Personal Training Deal

3/6/2016