Bertie

Meal Prep Chicken & Roast Veg w/ Aioli (465kcal / 42g protein / 10g fibre) Filled with colour this recipe is perfect for a satisfying, flavour-packed midweek lunch or speedy supper. My favourite part has got the creamy aioli drizzle - inspired by a classic caesar dressing but with the addition of a whole head of roasted garlic! 4 chicken thighs 1 tbsp harissa 1 head of garlic 2 courgettes, sliced Handful fresh rosemary 2 small red onions, cut into wedges 100g tenderstem, chopped 130g cherry tomatoes 1 tsp dried thyme 1 jar chickpeas Optional: 1 tbsp pumpkin seeds For the aioli - 1 egg ½ tsp anchovy paste 1 tsp mustard Juice ½ lemon 60ml olive oil 20g parmesan, grated Preheat the oven to 180c. Coat the chicken with the harissa paste, a drizzle of olive oil, ½ tsp thyme & seasoning. Add the courgette, red onion & rosemary to a baking tray. Drizzle with olive oil, add the remaining ½ tsp thyme & season well. Toss to coat then place the chicken over the veg. Slice the top of the garlic, season, drizzle with olive oil & wrap in foil. Add to the baking tray & place in the oven for 25 minutes. Remove the garlic, toss the veg & baste the chicken with some of the juice from the bottom of the pan. Return to the oven for another 15-20 minutes before adding the tenderstem, tomatoes & chickpeas + their stock (& the pumpkin seeds if using) to finish cooking for 10 minutes. Squeeze the cooking garlic into a blender along with the egg, anchovy paste, mustard & lemon, blitzing until smooth. Gradually whisk in the olive oil until thickened then stir through the parmesan & season to taste. Divide the chicken & roast veg between 4 tupperware & when ready to serve (either reheated or cold) drizzle with the creamy dressing. #mealprep #healthylunch #easyrecipes #highprotein

Miso Scrambled Eggs with Kimchi (418kcal // 22g protein // 9g fibre) weekend brunching done right - creamy miso scrambled, a lightly toasted sourdough bagel & some sliced avocado. for a little bit of gut health, I also added a few spoonfuls of kimchi 1 sourdough bagel, toasted 1 tsp butter 2 medium eggs Splash milk 10g parmesan, grated 1 tsp miso paste To serve - Drizzle hot honey Handful basil leaves 1-2 tbsp kimchi optional: sliced avocado Furikake(sub sesame seeds) Whisk together the eggs, milk, parmesan & miso paste. Season with pepper. Melt the butter over a medium-high heat. Add the eggs, reduce the heat to medium & leave undisturbed for 30 seconds. Use a wooden/plastic spatula to drags to edges of the egg towards the centre, working around the pan and tipping so the uncooked egg and can run into the empty space. Continue until you have creamy, fluffy scrambled eggs. Transfer to a plate with the toasted bagels. Top with kimchi, basil, a drizzle of hot honey & furikake (+avo if using). #brunch #healthybreakfast #healthyrecipes #easyrecipes

Creamy Sausage Orecchiette (650kcal // 31g protein // 5g fibre) this recipe is always a crowd pleaser - perfect for summer dinner parties to share with friends. easy to make, high in protein & packed full of flavour! (serves 4) 280g pasta ½ tbsp butter 2 large shallots, diced 8 pork chipolatas 1 tsp paprika ⅓ pack sage, chopped 1 tsp dried thyme 1 tbsp harissa paste 100g sundried tomatoes, roughly chopped 1 tbsp soy sauce 70g parmesan 1 egg + 1 yolk Squeeze lemon juice Cook the pasta in salted water for 1 minute less than packet instructions. Drain, reserving 1 cup of pasta water. Remove the sausage meat from the skin. Add a splash of oil to the pan, increase the heat & crumble in chunks of the sausage meat along with the paprika. Fry until browned, then remove from the pan. Reduce the heat to medium soften the onions with the butter & a sprinkle of salt. Stir in the herbs, harissa paste, soy sauce, sundried tomatoes, and cooked sausage. Whisk together the parmesan, egg & milk with 2 tbsp of the pasta water. Season with pepper. After a couple of minutes add the pasta, stirring continuously as you pour in the parmesan mix. Turn the heat off & continue stirring for a minute or two, adding more pasta water as needed. Finally, stir through a good squeeze of lemon juice. #pasta #highprotein #easydinner #healthyrecipes @steweeggs @lamolisana.sg

Delicious food may be my favourite thing. But with my job, there are definitely days when I am more than happy to hang up my apron & let someone else do the work. #AD ready in 5 minutes, @itsuofficial noodle pots are perfect for those days when I want something that takes no time, but doesn’t compromise on any of the taste. Today, I topped my pot with a jammy boiled egg, some spicy gochujang mushrooms & some fresh sliced spring onions. #quickmeals #ramen #noodles

Halloumi & Beet Hummus Prep (550kcal / 31g protein / 10g fibre) Meal Prep Sundays - healthy lunches you can take on the go. this one is complete with some spicy halloumi, a herby tabbouleh & some smooth, garlicky beetroot hummus. (Serves 3) For Halloumi - 300g halloumi, cut into chunks 2 tbsp orange juice 1 tbsp honey ½ tbsp balsamic vinegar 1 tsp each chilli flakes & dried thyme For Salad - 100g raw bulgar wheat, cooked 1 tbsp chopped coriander 2 tbsp kalamata olives, sliced 1 medium courgette, grated 4 spring onions, thinly sliced 1 tbsp toasted pistachios, roughly chopped 2 tbsp lemon juice 1 garlic clove, grated To serve - Mixed Salad Leaves 3 tbsp beetroot hummus (my can be found below*) Whisk the grated garlic with the lemon juice, 20ml olive oil & seasoning. Add the other salad ingredients to a bowl, pour over the dressing & toss to combine. Heat a glug of oil in a frying pan over a medium-high heat. Once hot, add the halloumi & fry about a minute on each side until golden brown. Set aside. Whisk together the orange juice, honey, balsamic & chilli flakes. Reduce the heat under the frying pain to medium & pour in the glaze. Stir until thickened before removing from the heat & re-adding the halloumi with the dried thyme. Toss to coat. Divide the bulgar wheat, hummus & mixed salad leaves between 3 tupperware. Top with the sticky halloumi & store for 3-4 days. *beetroot hummus: blend the ingredients until smooth & season to taste - 3 cooked beetroots Juice 1 lemon 1 tin chickpeas 1 ½ tbsp tahini 1 tsp ground cumin, ½ tsp ground coriander, 1 tsp smoked paprika 3 garlic cloves, crushed 30ml olive oil #mealprep #healthyrecipes #easyrecipes #tabbouleh #healthylunch

High Protein Scones (185kcal // 13g protein // 4g fibre) breakfast in summer - UK-style. these easy high protein scones are maybe the best way to start a morning in the summertime. On top I added some extra Greek yoghurt & some fresh, seasonal strawberries. (serves 4) For the scones - 165g white wholewheat flour 1 ½ tsp baking powder 250g Greek yoghurt 1 tsp vanilla extract 1 tbsp honey 1 egg, beaten For the rest - 5 tbsp Greek yoghurt ¼ tsp vanilla extract 1 tbsp honey 100g strawberries Combine the flour & baking powder with a pinch of salt. Add the yogurt, vanilla & honey, combine then knead. Preheat airfryer to 150c. Cover & leave for 10mins. Divide into 4 balls, pressing down to create the scone shape. Brush with egg, bake for 13-17 minutes until golden brown on top. Flip & cook for a further minute to ensure the bottom gets cooked. For the topping mix the yoghurt, vanilla & honey. Spread over the scones, topping with fresh strawberries. #healthybreakfast #easyrecipes #healthyrecipes #breakfast

Crispy Za’atar Halloumi with Creamy Slaw (512kcal // 36g protein // 8g fibre) An easy, speedy dinner that packs a punch - with some extra crunchy, aromatic halloumi & a creamy slaw complete with a thick creamy dressing, it’s definitely one to add into your summer meal rotation! (serves 2) For the Halloumi - 200g halloumi, sliced 2 tbsp plain flour 1 egg, beaten ½ cup panko breadcrumbs 2 tsp z’ataar For the slaw - 1 tbsp Greek yoghurt ½ tbsp tahini Juice ½ lime ½ heaped tbsp hot honey* ½ tsp sesame oil 1 garlic clove, grated 110g white cabbage, shredded ¾ medium carrot, thinly sliced 1 large red apple, sliced 3 spring onions, thinly sliced 7g parsley, finely chopped Small handful mint leaves, roughly chopped 20g roasted peanuts, roughly chopped *sub regular honey w/ ½ tsp chilli flakes Prep all the veg & herbs for the slaw & combine in a large bowl. Preheat your airfryer to 180c. Combine the panko with the z’ataar & season well. Pat the halloumi dry then dredge through the flour, then egg & finally the panko. Spray with oil then airfry for 12-16 minutes, flipping halfway until crispy & golden brown. In a small bowl, whisk the ingredients from the yoghurt to the garlic with 1-2 tbsp water & season to taste. Pour over the prepared veg, add the peanuts & toss to combine. Divide between two plates & finished with the crispy breaded halloumi. #healthyrecipes #easydinner #highprotein #highproteinrecipes

Crunchy Peanut Tofu Salad (424kcal // 32g protein // 8g fibre) The meal I make when I’m short on time to still hit my protein target. packed with lots of different colours to also deliver plenty of fibre - you can also double up the quantities for meal prep & take it with you for a flavour-packed lunch on-the-go (serves 2) 240g tofu, cubed ½ yellow pepper 2 spring onions ½ cucumber, deseeded 1 red chilli, deseeded 50g mango 100g edamame beans 20g cashews, roughly chopped 1 tbsp coriander, chopped For the drizzle - 1 tbsp peanut butter spices: ½ tsp garlic powder; ⅓ tbsp curry powder 1 tsp ginger paste 1 - ½ tsp maple syrup 20g greek yoghurt Juice 1 lime ½ tbsp soy sauce Splash fish sauce To serve - sesame seeds Thinly slice the veggies & mango. Combine in a bowl with the remaining salad ingredients. Whisk together the ingredients for the drizzle until smooth, adding a little water until you have a runny but thick sauce. Divide the salad between 2 bowls & top with the drizzle. Finish with a sprinkling of sesame seeds & some extra coriander. #healthyrecipes #mealprep #easyrecipes #healthylunch #summersalads @fage_uk @tofoo @pipandnut

what I eat in a day – focusing on whole foods, high in fibre & protein 🫶🏼 all recipes can either be found on my feed or will be appearing soon! breakfast was my thick, creamy mango smoothie bowl - now that it’s hotter outside I’m craving this on repeat. with 32g protein & 14g fibre it’s perfect for getting in all the good stuff early doors. AD for an extra boost of fibre I also added in a scoop of @myotahealth fibre booster (DC: BERTIE20) I had some leftover peanut noodle prep which I filmed earlier in the week for lunch today. topped off with a chilli fried egg & some spring onions for a speedy, filling lunch, as today was a busy one, not having to think about cooking was ideal! finally, I finished my day off with some very simple, but very tasty tuna tostadas - made using corn tortillas, crisped up in the airfryer as the base, spread with a thick layer of wasabi avocado cream & finished with marinated tuna, this one is SO good for a hot day when you’re craving something a little fresher #wieiad #whatieatinaday #fdoe#healthyeating #easyrecipes

Meal Prep Cannelloni (538kcal // 31g protein // 9g fibre) I completely forgot how good cannelloni is!! filled with a flavour-packed veggie ragu & topped with my healthier bechamel. (serves 4) 130g cannelloni 2 shallots, diced (or 1 large onions) 1 medium carrot, diced 250g mixed mushrooms, diced 1 large courgette, diced 4 garlic cloves, minced 1 heaped tbsp sundried tomato paste spice mix: 1 tsp each dried oregano, cumin & smoked paprika 1 tin lentils, drained 1 heaped tbsp miso paste 1 mushroom stock pot 1 tin chopped tomatoes 40ml soy sauce For the bechamel - 1 ½ tbsp olive oil 2 tbsp plain flour 600ml milk, warmed slightly 1 tsp mustard 120g grated gruyere (sub cheddar) In a heavy-based pot, heat a good glug of olive oil over a medium heat. Once hot, add the onion, carrot, courgette & mushrooms, along with a pinch of salt. Stirring occasionally, cook until the veg has softened (approx 10-14 mins). Add the garlic & spices, stirring for another 30 seconds. Pour in the tomatoes, lentils, miso, stock pot & smoked tomato paste, along with 80ml water. Bring to a boil, reduce the heat and leave to simmer for 20 minutes, stirring occasionally, adding more water if it starts to look a little dry. Season to taste. Meanwhile, heat the olive oil in a saucepan over a medium-low heat. Add the flour and whisk vigorously for 1 minute. Still whisking, pour in a little of the milk until you get a smooth paste. Continue to gradually add the milk while whisking, then continue to cook until slightly thickened. Remove from the heat & stir through the cheese, mustard & seasoning. Preheat the oven to 180c. Spread the bottom of each glass tupperware (or one dish) with a little bechamel. Fill the cannelloni with lentil mix, reserving some extra. Transfer to the tupperware. Top with the remaining lentil mix, then pour over the bechamel. Grate over some extra cheese, cover with foil & bake for 35 minutes, removing the foil for the final 10 minutes until the cheese is bubbly and melted. #mealprep #highprotein #healthyrecipes

Long weekend means one thing: slow mornings and a brunch stacked with real cheese 🍳🧀 Ingredients: 3 corn tortillas 1 tsp butter 2 large eggs Splash milk 1 tbsp Primula Original Cheese & Ham 1 slice ham Handful rocket ½ avocado 1 spring onion Method: In a bowl, whisk together the eggs, milk & Primula Original Cheese & Ham. Season well. Heat a small frying pan over a medium high heat. Add a drizzle of olive oil and fry the ham for a couple of minutes either side until crispy. Remove from the pan & set aside on a plate lined with kitchen paper to allow it to crisp up. Reduce heat to medium low & add the butter. Once melted add your eggs & leave to set for 30 seconds. Use a spatula to scramble until almost completely cooked, as they will continue to cook off the heat. If cooking too quickly, remove from the heat & continue to stir. Heat your tortillas in a large frying pan, before loading up with rocket, the cheesy scrambled egg, crispy ham & avocado, before finishing off with a scattering of sliced spring onion. Serve up and enjoy! #primula #realcheeseineverysqueeze #bankholiday #brunchinspo #breakfast

Creamy Miso Ramen with Gochujang Mushrooms (540kcal // 32g protein // 5g fibre) One of my favourite things to eat at this time of year is a ramen - they’re quick, easy & mean you don’t have to spend ages in a hot, sticky kitchen. This one only takes 15 minutes & is packed with nourishing ingredients to feed your soul I used a carton of @frejabonebroth in the broth, for a deep, rich flavour & to add an easy extra 27g of protein. Discount Code: BERTIE10 (serves 4) For the broth - 2 garlic cloves, minced (+2 sliced for mushrooms) 1 tbsp ginger paste 500ml bone broth (i used Freja’s beef, shiitake & miso) 400ml light coconut milk 1 heaped tbsp miso paste 60ml mirin For the mushrooms - ½ tbsp sesame oil 400g button mushrooms, thinly sliced 1 tbsp gochujang 2 tbsp soy sauce To serve - 4 egg noodle nests, cooked 1 medium cucumber, peeled into ribbons 1 tsp granulated sugar 4 eggs, boiled Spring onions, thinly sliced Sesame Seeds Mix together 30ml of the mirin with the granulated sugar until dissolved. Add the cucumbers and toss to coat. Set aside. Heat a little neutral tasting oil in a heavy-based pan. Add the garlic & ginger and fry for about a minute until fragrant before adding the remaining ingredients for the broth Bring to the boil, reduce the heat & simmer for 20-25 minutes. Meanwhile, heat the sesame oil in a frying pan. Add the mushrooms & sliced garlic. Stir-fry for about 5 minutes until starting to soften, then add the gochujang & soy sauce. Stirring until tender. Divide the noodle between 4 bowls, pour over the broth & top with the spicy mushrooms, pickled cucumber & boiled eggs. Garnish with spring onions & sesame seeds & enjoy! #ramen #healthyrecipes #highprotein #easydinner #affiliate