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This Summer's Salad

Posted by FFF FFF on May 24, 2019 3:59:42 PM

Dinner tonight, lunch tomorrow.

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Topics: chicken, fitness, food, healthy eating, Food & Recipes, healthy, protein, salad, Nutrition

Why fibre is the one ingredient we need in our diets

Posted by FFF FFF on Mar 26, 2019 11:40:54 PM

Fibre is the topic on everyone's lips at the moment. And with good reason. As we dig deeper into the research, the connection between dietary fibre intake and good health becomes clearer. Fibre is an essential dietary component, and yet one that is often overlooked.

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Topics: Food & Recipes, Nutrition

Valentines Day Brookies - Recipe

Posted by FFF FFF on Feb 11, 2019 4:44:38 PM

What could be better than spending Valentines Day in the kitchen, baking these delicious, drool worthy Brookies?

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Topics: Food & Recipes

Vegan Ratatouille

Posted by FFF FFF on Oct 19, 2018 9:53:00 AM

Our ratatouille is jam-packed with vitamins and minerals that will keep you feeling healthy and energized in the cold months ahead! - And, it's absolutely delicious too

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Topics: Food & Recipes

It’s Vegan, So It’s Healthy, Right?

Posted by FFF FFF on Sep 25, 2018 3:15:17 PM


When you picture a typical vegan diet, you probably think salads and green smoothies. Vegan diets are thought of as being healthy as they promote the consumption of a diverse variety of fruits and veggies.
Therefore, choosing vegan snacks as a healthier option than the regular alternatives is the way forward, right?
Unfortunately, (and to the dismay of many), this is not the case! Many commonly eaten junk foods such as French fries, biscuits, crisps and even some sweets are vegan. Yes Oreos, we are talking to you!
As a reminder for those who may not be familiar, a vegan diet omits all animal products, including eggs and dairy. A growing number of people are now following a vegan, or primarily plant based lifestyle, be it for environmental, ethical or perhaps religious reasons. A report by The Vegan Society branded it one of the fastest-growing lifestyle movements in the UK.
It is becoming increasingly common for non-vegans, to dabble with things like meat-free Monday as well as altering some of their meal and snack selections to incorporate vegan or plant-based alternatives. The alternatives are now readily available and there are even retailers, cafes and restaurants catering exclusively for vegans.
When it comes to snacking, there are several reasons why vegan doesn’t necessarily mean healthy and I’ve rounded up the main points you should consider before reaching for your mid-morning or mid-afternoon snack.
Firstly, eggs and dairy are commonly used in desserts and snacks. They give a rich, thick consistency. Vegan snacks have these ingredients replaced with artificial alternatives. Manufacturers tend to add in things like emulsifiers and stabilisers to give the snacks a similar texture and mouth-feel. The resultant food items are likely to be heavily processed foods which may have little nutritional value.
Secondly, be wary of some snacks as they may be laden with refined sugar. Refined sugar comes from sugar canes or beet which are processed to extract sugar. Chemical processes are used to remove impurities and coloured compounds. It is typically found as sucrose. During the refinement process, sugar is stripped of its nutritional components, therefore, refined sugar is essentially ‘empty’ calories as it provides no nutritional benefits.
Your brain will also react to the sudden influx of sugar by producing serotonin, which acts as a sleep- regulating hormone. An afternoon slump is far from ideal when you’re in the middle of a working day!
If you’re looking for a vegan sweet treat, look carefully at the food label and assess the ingredients. As is often the way, the fewer ingredients the better! Try to choose snacks with a couple of whole-food ingredients, as opposed to a long list of unpronounceable components. Being careful with your selection will be more beneficial all round.
As with non-vegan treats, they can be enjoyed in moderation as part of a healthy, balanced diet, if you make mindful, nutritious choices.
I may be bias, but we have a number of delicious ones on our menu, which can be incorporated into your daily macros. The vegan millionaire shortbread is a firm favourite here at FFF HQ! Search it on our blog!

Georgia Head
FFF Nutritionist

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Topics: food, healthy diet, Food & Recipes, vegan diet, vegan foods, london, Nutrition, Vegan, vegan living, vegan recipes, vegans, veggie

Stay On Track This BBQ Season

Posted by FFF FFF on Jul 19, 2018 12:18:39 PM

We aren’t here to tell you to turn down all that your BBQ has to offer, because, well, burgers are life.
However, if fat loss is your goal, it's important that you are mindful of your intake to ensure you maintain a consistent calorie deficit. One huge blowout at a BBQ can undo all of your hard work from throughout the week, leaving you feeling demotivated.
Below we’ve listed a few simple tips to see you through the BBQ season:
Be mindful of your calorie intake during the rest of the week
Keeping this really simple - if you know you are going to a BBQ, save yourself some calories for it. This can be achieved by having generally smaller portions throughout the day than you would usually. We don’t mean starve yourself all week, this is not advisable and you are likely to binge upon arrival if this is the case. However, to lose fat you need to be in a consistent calorie deficit throughout the week. Some of the team here at FFF use intermittent fasting to manage their calorie deficit, but that’s a story for another blog post...
Liquid calories
Alcohol is often described as ‘empty calories’ as it is calorie dense and easy to consume in large amounts over a short period of time. Not to mention, as you begin to feel a little tipsy, your drunk alter-ego might have a little less willpower than you. The best thing to do in these situations is stick to lower calorie soft drinks, or water, with a few alcoholic beverages if desired. A beer can total up 220 calories, whereas a slimline gin and tonic amounts to only 70 calories. However if you really want the beer, just have one beer. It’s all about prioritising what is most important and where you want your calorie intake to come from. A great way of slowing down your alcohol intake is by taking a glass of water in between each alcoholic beverage.
Opt for leaner protein
Burgers, sausages and chicken wings all taste great on a bbq but they are very calorie dense foods. You’re best to opt for leaner proteins such as chicken or prawns. Better yet, bulk these out with grilled veggie skewers to provide yourself with low calorie density volume. Stack them with peppers and courgettes, pineapple and mushrooms - which not only look Instagram friendly, they are super tasty too! If you do want burgers for your BBQ, making your own burgers with less than 5% fat mince can be great (and just as tasty!).
Top tip: Marinade the protein overnight for extra flavour!
Bring your own sides
It can be tricky eating your own food at a friends BBQ, but get in everyone’s good books by bringing along your own sides to share. 100g of coleslaw can rack up 260 kcals. Try our FFF coleslaw here to save yourself the calories and the additional saturated fat!
Salads are also a great addition to any BBQ table.Try out our fig and apricot salad recipe here - a complete game changer.
Don’t be afraid of events like these over the Summer; you don’t need to turn down social occasions to hit your goals. It’s all about prioritising and being mindful.
Hope you are all enjoying the sunshine!
FFF

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Topics: Fitness & Training, Food & Recipes, Nutrition

The Truth About Carbs

Posted by FFF FFF on Jun 27, 2018 2:34:59 PM

Over the years, carbohydrates appear to have unfairly earned themselves a bad reputation.

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Topics: Food & Recipes, Nutrition, Uncategorised

Turmeric High Protein Pancakes With Charred Pineapple And Passionfruit

Posted by FFF FFF on Jun 22, 2018 9:38:27 AM

Serves 2
Pancakes
+ 250g Gluten free flour
+ 4 Bananas (peeled)
+ 20g Honey
+ 2tsp Baking powder
+ 40g Whey protein
+ 4 Whole eggs

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Topics: Food & Recipes, Nutrition, Uncategorised

Vegan Bombay Style Breakfast

Posted by FFF FFF on Mar 21, 2018 1:35:05 PM

Introducing our new vegan savoury breakfast option, packed with plenty of veggies and a side portion of GF toast guaranteed to kickstart your morning right!
Check out the recipe below if you'd like to try this for yourself. It's the perfect weekend breakfast!
(Serves 2)
Ingredients:
+ 6 Flat mushrooms
+ 2tsp Garam masala
+ 2 Tomatoes
+ 1 Avocado
+ 1tsp Mint Sauce
+ 1 Red onion (finely diced)
+ 150g Butter beans
+ 150g Black beans
+ 1 Thumb sized piece of ginger (diced)
+ 1 Garlic clove (diced)
+ 1/2 Green chilli
+ 2tsp Curry powder
+ 250g Chopped tomatoes
+ 2 slices Gluten free bread
Method:
1. Pre heat the oven to 180c.
2. Line a tray with baking parchment and add the mushrooms, drizzle with oil and season with salt and add 1tsp of garam masala.
3. Place the tray in the oven.
4. Grab a pan and add a splash of oil and heat on a medium heat.
5. Pop in the diced onion, garlic, chilli and ginger - sauté until the onion becomes translucent.
6. Add the reamaining tsp of garam masala and the curry powder and fry for a further 2 minutes before adding both types of beans.
7. Mix together before adding the chopped tomatoes.
8. Cut the tomatoes in half then place them on the tray next to the mushrooms. Place back into the oven for 10 minutes, or until the tomatoes just start to break down.
9. While this cooks, remove the skin and stone from the avocado and place the flesh into a bowl.
10. Add the mint sauce and then crush the avocado with the back of a fork.
11. Place the bread in a toaster, then plate up and enjoy!

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Topics: Food & Recipes, Uncategorised

Savoury Vietnamese Crepes, topped with Umami Mushrooms

Posted by phillip on Feb 12, 2018 3:56:35 PM

 
(Serves 4)

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Topics: Food & Recipes