(( B O U N C E ))

I was invited down to a taster session of BOUNCE. 

A workout led on individual mini trampolines, to some serious dance music!

I must admit that I was slightly apprehensive (as always with workouts that aren't HIIT or resistance training- I'm so predictable)... so, will I enjoy this!?

It was sold to me by the assurance that it would be putting me back in touch with my dancing days, whilst being extremely fun!

Well, I will be the judge of that. 

I was supplied with some brightly coloured leggings *stepping out of my gym wear comfort zone*, and advised to pick a spot closer to the front.

So I chose the front far corner... confident, but still hidden if needs be. Right? Wrong. The lovely dance studios had mirrored walls- I could see my reflection ahead and stage right.... so I quickly & slyly dropped back a row!! 🙈😂 What a wuss!

Now a little about the coaches. 

The founder Kimberlee is a very bubbly & bouncy (see what I did there!?) blonde & tanned Essex lady! She worked with another coach, their energy was pretty contagious. 

They started the brand with just a small class in Essex, and now BOUNCE is a hugely known workout. They're very passionate about it, and this shows.

So.... it's time to BOUNCE. Cue the loud fast pace dance music & away we go.

Who thought it would be so difficult to bounce on a trampoline!? 

I knew that I would probably struggle sliiiiiiightly more than others (Hello, I am one of the clumsiest people on earth)... But. Seriously. What a workout!!

The girls taught you to bounce down with your legs, so your upper body stays at the same height. Think burning legs!!! 

Then we were doing all sorts with our upper bodies: dancing, jabs & hooks. The list goes on, and the sweat was real!!

There was even a core/abs section, involving lying on your trampoline and inflicting serious pain. 

Now, I workout, but this was intense. These girls are like pocket rockets. They're seriously fit & energetic, and even though the workout was tough they laughed and smiled the whole way through. I found myself laughing along & that probably helps you to push through.

My overall view. BOUNCE is actually a really tough without. Tough but fun- emphasis on the FUN. Definitely one to try with some friends, I really do recommend it.

It's open to all levels, as you can put in as much as is possible for you. So no worrying about not being able to do it, or not feeling "fit enough".

I left feeling like I had had a real giggle, but also sweaty & knowing that was a great workout. Endorphin high!

So... take a look online & find a class near you. It honestly is worth a try. It could be just the thing for you. 

No pressure, no intimidation, no scary weights..... just laughs and sweating- sound like your kind of thing? 

💋

((BOUNCE)) handles:

• Facebook - Bouncefitbody
• Instagram - bouncefitbody
• Twitter – BOUNCEFITBODY

Sophie/Sofit xxxxx

Turmeric Salmon Ciabatta Rolls!

After a Saturday morning workout I had my self a protein shake! 👌

Then went home and realised it was 2pm and I hadn't eaten yet!! 😱 I forgot to eat!? That never happens! 

I made this amazingly tasty lunch.... think warm bread & melted butter!!! So good.

INGREDIENTS:

•Salmon 

•Olive Oil

•Turmeric

•Garlic/Chilli/Salt grinder

•dried Chilli Flakes

•Pepper

•Curry powder

•Spinach

•Cucumber

•Ciabatta Rolls (I got mine from a bakery- but Tesco/Waitrose have part baked ones)

•Butter (I use/loooooove Lurpak slightly salted)

 

RECIPE:

•Pre heat Olive Oil in baking tray

•Drizzle Salmon with Olive Oil, then use plenty of Chilli/Garlic/Salt

•Sprinkle with Turmeric so well covered, but lightly

•Just a small sprinkling of Curry Powder

•Sprinkle with Chilli flakes to taste

•Cook for 18 minutes (skin side down) on 170c, basting twice (10 mins & 14 mins in as example)

•Cook Ciabatta & prep Salad whilst waiting 

•Butter the top section of the Roll

•Cucumber slices to the base

•add Spinach then serve the hot Salmon flaked on top (to soften/wilt the spinach)

•Top with the buttered piece to let it melt

•Serve & Enjoy!!! 👅 

Sophie/Sofit xxxxx

Lululemon Summer Streets at Regent Street

✨Last night I used my resistance bands to repeat some of the exercises we were put through on Sunday at the @lululemonuk @thirdspacelondon event on @regentstreetw1 🙌🏻 You don't always have to life weights to feel the burn & ache for 3 days!! Haha. 💪🏻 It was a great session, they are hosting lots of similar events across London all summer!!✨ 

PS have a scroll across for some serious LOLs 😩😂 I am just so not gracious - masking my eyes from the sun (I hate sunbathing/sun in my 👀) during the glute bridges & saved the best for last.... 😳🤣 Me looking like a giraffe, having a nose at what's going on during downward dog!! Hahaha! 🙈

HAPPY FRIDAY!!!! 🎉

STRONG by Zumba! <No shimmying included>

I was lucky enough to be invited down to try the brand new STRONG by Zumba workout just over a week ago.

"STRONG by Zumba™ is a high intensity interval training workout driven by the science of Synced Music Motivation. ... STRONG by Zumba™ is a High Intensity Interval Training class using more traditional fitness moves for a more athletic, conditioning-style workout."

As the fitness & HIIT fanatic I am, I immediately RSVP'd a firm yes! How exciting? A brand new style of workout that sounds right up my street! 

But....

Hold on....

Zumba???????

🤔 I'm not sure that my thing!?

Although I have years of Dance & Cheerleading history to my name, Zumba has never been my thing. I'm confident I can pull a few moves (what a geek) but the whole Latino, elegant/sexy & swinging of the hips... I'm a bit too much of a clumsy Giraffe for that! 😬🙈

A quick bit of reading & research later and I was comforted by almost the first piece of information I found.....

"NO, ITS NOT A DANCE CLASS."

No, it definitely wasn't a dance class.

It was a seriously intense, challenging and sweaty workout- my heart was literally pounding the whole way through. 

STRONG by Zumba have teamed up with Team GB athlete and Olympian Perri Shakes-Drayton and Made in Chelsea star and personal trainer Ryan Libbey. 

I knew it was going to be tough when Perri jokingly warned that the class gets harder and harder, and that even the warm up is tough! SHE WAS NOT JOKING!

The class is designed like no other HIIT class I've been to.... you will do every single HIIT body weight exercise known to man during this class. But what makes it original is the music! 

"EVERY BEAT HAS A MOVE"

The team worked with producers such as Timbaland (legend!) in a reverse method.... aka the workout routine was created, and then the music was built to fit it. With a beat for every single move. 

The result? You feel so encouraged & driven to keep going - even when you feel that pain barrier/exhaustion, you really are distracted & keep going. 

So.... if you see STRONG by Zumba is on near you, go book yourself in! Honestly, seriously. You can thank me later! 🙃

The class is so much fun- not only is effective at burning calories & toning you up, it is seriously enjoyable too! I can not recommend it more.

Enjoy 😘

Sophie/Sofit xxxx

Protein Smoothie / Shake!

This was so so soooooo tasty, really refreshing in this heat, and a great energy booster for a pre gym fix. 

 

INGREDIENTS:

•Almond Milk (I used Blue Diamond's new Calcium added Milk 👌)

•1 Banana

•2 Ice Cubes

•1 scoop of Vanilla Protein

•1/2 teaspoon of raw Cacao powder

•1 squirt of Honey

•1 heaped teaspoon of Nut Butter (I used Crunch Peanut Butter!)

RECIPE:

•Blend all

•Enjoy!!! 

       Simples 😂😘

 

Sophie/Sofit xxxxx

Pesto stuffed/Bacon wrapped Paprika Chicken!

Wow, wow, wow!

We are having a seriiiiious heat wave right now. It really is so hot! 

Last night after a day on my feet (covering about 9 miles), and then a gym session, I just really couldn't be bothered with standing in a hot kitchen and cooking!

The boyfriend was still building our new A-MA-ZING BBQ (to be featured soon)... so I opted for a super simple dish, that was to his taste rather than mine.

I'm not usually the biggest fan of Pesto, and I opted to have no cheese, and yet it honestly turned out to be one of my favourite things I've made in a while!

It was so easy to cook & it worked so well with a simple salad, ate outside with a load of cucumber infused water! 👌

 

I hope you all enjoy this one!

 

INGREDIENTS:

•Chicken Breasts (large- then one per person)

•Smokey Bacon

•Pesto

•Olive Oil

•Salt, Pepper, Smoked Paprika & Chilli Flakes

RECIPE:

•From the top of your Chicken Breast cut down & form a pocket (ensuring not to pierce through the sides or the bottom- your just want an entry for the Pesto, and for it all to stay contained in the Chicken)

•Use a tablespoon to stuff the Chicken with Pesto

•Pre heat a little oil in a baking tray in the oven

•Heat oil in a frying pan

•Wrap Bacon around the Breast pieces (2 is perfect, or 3 for a larger size) 

•Add some Salt, Pepper, Smoked Paprika & a few Chilli Flakes to the frying pan oil

•Place the Breasts into the hot Oil & cook for 3 minutes each side

•(Place underside down first, to get the ends of the Bacon to fry & knit together) 

•Transfer the Oil carefully into your pre heated baking tray

•Add your Chicken top side up

•Cook for 18 minutes on 200c

•(Always check it is cooked thoroughly on the thickest piece!)

•Serve & ENJOY 😬😘

 

Sophie/Sofit xxx

Roasted Chic Peas

I was so surprised with just how tasty these Chic Peas are! Plus.... they are really filling!!

 

They were lovely served hot straight from the oven, and also worked cold in my lunch the next day.

(I did try them reheated- but they were pretty dry, so maybe avoid that haha!🙅🏼)

Hope you enjoy them anyway... 😘

 

INGREDIENTS

•One can of Chic Peas

•Olive Oil

•Salt & Pepper (I use pink Himilayan salt)

•Dried Chilli flakes

•Hot & Smoked Paprika

•Hot Cayenne Pepper

•Garlic (powder or fresh)

RECIPE

•Pre heat a baking tray with Olive Oil in the Oveb

•Drain & wash your canned Chic Peas

•Add them to a bowl with a splash of Olive Oil

•Season to your desired taste (heavy on the Paprika & Cayenne 👌)

•Spread them onto your baking tray

•Cook at 220c for 30-40 mins (or until golden brown)

•Stir/Shake half way

•Serve & ENJOY 💛

 

Sophie/Sofit xxxxxx

One Pan Salmon Bake.

So simple & so tasty!

 

INGREDIENTS:

• 4 Salmon Fillets
• Soya sauce
• 3 Garlic Cloves - diced/minced
• Chilli Flakes
• Salt & Pepper
• Lime (1/3 juice)
• Honey - just a little
• Baby Jersey Potatoes
• Asparagus
• Courgette
• Pomodorino Tomatoes

RECIPE:

• Put Soya Sauce, Garlic, Chilli, Lime, Honey & Salt/Pepper in a bowl and leave Salmon in the mix to marinate for as long as you can (I did 5 hours)
• Pre heat baking tray with Oil of choice (Coconut/Olive)
• Season with Salt, Pepper, Chilli Flakes & Garlic
• Place all ingredients onto the tray
• Bake for 20 minutes
• Stir/Shake & bake for a further 5 minutes
• Whilst boiling some Broccoli
• Serve and Enjoy 

 

sophie x 

Chicken Strips!! 😍🐽👌

Healthy eating is great. It makes you feel happy & healthy, helps you to feel better about yourself & makes you a superhero. (Maybe 💪)

I pretty much eat healthily 80% of the time anyway, but am often caught hungry if I haven't prepped enough... and tend to catch myself munching the final bite of a McDonald's Chicken strip before I can stop myself!! 🍗🐽

I have even sourced the best shop bought chicken strips when the craving has taken over!!

So naturally I have perfected my own recipe! 😁

The first time they were so good I thought it was a fluke! I've had them a further 3 times now, and 2 friends have given very positive reviews! 

The only trouble is- I am a bit pants at measuring precisely for my recipes.... but that gives you, my Master Chefs, the freedom to play around a bit!

 

RECIPE:

4 Chicken Breasts

Almond Flour / Ground Almonds (150g bag- coop)

Paprika (spicy or regular)

Chilli Flakes

Garlic Powder

Himalayan Pink Salt

Ground Black Pepper

Butter (I used Lurpak)

You will also need a zip lock/sealable bag (ikea)

METHOD:

Melt a tablespoon of butter onto a baking tray, then remove and place onto surface

Slice Chicken into 3 strips

Place 75g (half a bag) of Flour into the bag

Add approx 2 teaspoons of Paprika

3 big teaspoons Garlic Powder

Chilli Flakes to taste

Plenty of Salt

And even more Pepper. And then a little more.

Seal and shake, so all is evenly mixed

Place all Chicken strips into the bag & shake/roll/coat with the flour mix

Place evenly on the baking tray

Bake at 200c for 7 minutes 

Flip & bake for a further 8 minutes 

Serve & Enjoy 😘

KEEP SCROLLING FOR EXTRA RECIPE

 

SOUTHERN FRIED CHICKEN STRIPS:

75g Almond Flour

1 teaspoon Garlic

1 level tablespoon of Paprika

2 teaspoons of Nando's Peri Peri Salt

1/2-1 teaspoon of Chilli Flakes

Lots of Salt & even more Pepper

Enjoy ❤

Sophie xxxxxx

😍 Thai Style Chicken Curry

I made this one up a few weeks ago, I just chucked a few ingredients in the wok & was really happy with the results. I've made it a few times since to try & get the recipe spot on... hopefully this works for you all.

Feedback is always, always welcomed. 

Enjoy xxx

 

INGREDIENTS:

5 Chicken Breasts

Olive Oil

Toasted Sesame Oil

Garlic paste/purée

Ginger paste/purée

Fish Sauce

Soy Sauce

Red Chillies - to taste (I use 2)

Chilli Flakes

Season All mix

Thai 7 Spice mix

Garlic Granules 

Curry Powder Hot 

Pepper

Honey

Brown sugar

Coconut Milk

+ whatever vegetables you want, I use: 

Courgette

Peppers

Red Onion

Asparagus 

Mange Tout

Baby Corn

+ Rice of your choice - I use boil in the bag Thai Rice (Sainsburies)

 

RECIPE:

Heat Olive Oil in a wok (a large frying pan works too)

Chucky dice your Chicken

Season chicken with Thai 7 spice - so the upper side is all coated (1/4 of a bottle)

Season with Season All - 2/3 tablespoon

Add Garlic granules - 2 teaspoons

Add Pepper & mix by hand so all Chicken is coated

Add to the wok/pan & start cooking 

After 5 minutes drizzle with Sesame Oil

add Chilli Flakes to taste

1 heaped teaspoon each of Garlic & Ginger Purée

1 tablespoon of Fish Sauce

A very good splash of Soya Sauce

Cook on medium for a further 15-20 minutes so Chicken is thoroughly cooked

•At this point Heat another pan with Oil, add Chilli & Garlic granules & place chunky chipped veg on high - flipping the Veg 3 times only. Perfect result is crunchy.

•Cook your rice

Add another drizzle of Sesame oil to the Chicken & turn on high to crisp for 5-7 minutes

Then add thin slice fresh chilli (saving some for garnish) & any extra seasoning you feel is needed

& a drizzle of Honey & a teaspoon of Brown Sugar. This should give you a paste with the Chicken. 

Once cooked transfer Chicken to a bowl for serving shortly. 

Add Coconut Oil to the used wok/pan, stirring in all of the leftover paste on a low-medium 

Add 1-2 tablespoons of Curry Powder (to taste)

Serve with Rice at the bottom

Crispy Veg on top

Then Chicken & the paste

Finally drizzle with the Curry Sauce 

& garnish with Red Chillies 👌

Enjoy! 😘 xxxx

 

🎄 Festive Bake 🎄 (no pastry in sight)

•Par boil your Sprouts (whole) in lightly salted water

•Chunky cut 2 Sweet Potatoes

   & 1 Red Onion

• Half some New/Salad Potatoes

• slice 4 large Garlic cloves

•Place in an oven dish with preheated Olive/Coconut Oil and Salt & Pepper

•Add lots Garlic & Chilli Salt / chilli powder / garlic powder and mix

•optional Add fresh Chilli

•Bake at 180c for 20 minutes

•Stir & Bake for a further 20

•Work out your timing & cook your topping: sausage? Steak? Egg?

*(This is where I cooked my Pigs in Blankets)*

•I then added cooked my sprouts in a frying pan with Oil & Garlic, and added the baked food for the last few minutes

•Optional to cut sprouts in half, or enjoy whole

•Top with a perfectly poached Egg (or a non perfect one!) optional- but I must insist you try it once 😍

•Enjoy xxxxxxx 

Steak & Bacon Courgette Noodle Pan 🍳

This is a high protein, high nutrient, high fat & low carb, really quick fix & simple dish- but really tasty too! 👌

PERFECT!!

Ideally the bacon fat in this recipe makes the noodles crispy on the bottom 😍🐽

There are so many variations possible too, so have a try & do share with me on social media! 😁😘

INGREDIENTS:

Courgette Noodles

Shallot - really thin slices

Bacon - cut into noodle like strips 

Steak - cut also into strips

Seasoning: - fresh or dried 

         ~Garlic - to taste (TIP: LOTS!)

         ~Chilli - to taste (Flakes & fresh!)

         ~Herbs - just a pinch

         ~Salt & Pepper.  

Grated Cheese - of choice (mature)

Eggs

METHOD

Place Bacon strips & Onion in dry pan (2 mins) on a high heat,

Add Steak slices for a few minutes on medium heat,

Then add Cougette & season well,

Cook for 3-4 minutes - patting down with spatula,

Drain off any excess fluid,

Sprinkle cheese on top & using a large spoon create a space/hole for the Egg(s),

Crack your egg into the pan & cook on low-medium until cooked as you like them (TIP: I placed a lid over them to help steam cook the egg),

Leave to stand for 2 minutes (whilst taking a picture and tagging me 😉),

Serve & Enjoy! 💛

Hope you like 😘 xxx

Kick the Hangover in the Ass bowl! 👌

I must admit I have this nearly every weekend.... Because I've been hung over nearly every weekend!! 😳

I actually think it works! (Sometimes).

It's a good mix of high carb, proteins & fats to refuel & hit a sweet craving whilst being healthy- so no feeling like shite after!! 🙊

INGREDIENTS:

•New/Salad Potatoes

•Sweet Potato

•Smoked Bacon

•Avocado

•Red Onion

•Garlic Cloves

•Chilli (Flakes/Fresh/Powder)

•Olive Oil

•Salt, Pepper, Chilli & Garlic grinder

•Egg (optional)

💁💁💁💁💁💁💁💁💁

RECIPE:

•Heat Olive Oil in an oven dish

•Chop Potatoes into chunks 

•Dice Garlic & Onion

•Add to hot dish, season very well with Salt, Pepper, Garlic & Chilli grinder

•Stir with a spoon to mix

•Cook on high for 10-15 mins

•Cut Bacon into big strips

•Prep Avocado into slices 

•Mix Potatoes with spoon & add Bacon

•Cook on high for a further 20-25, mixing once or twice during

•Serve with Avocado & Chilli topping

•Optional to add a poached Egg! 🍳

•Enjoy! ☺️😘 

Soph xxxxx

Chilli Fries!!! 🔥

This one is a bit of cheat recipe... because it is just using old recipes.

But regardless it's a bloody good dish! 😍

Being demanded by my sister to share the recipe 🐽

INGREDIENTS:

•Chilli Con Carne (previous recipe)

•Guacamole (previous recipe)

•Sweet Potatoes (I suggest cooking more than you think needed)

•Extra Mature Cheese (or any grated cheese)

•Sour Cream

•Jalapeños 

•Lime

•Salt, Pepper, Paprika & Cayenne Pepper 

RECIPE:

•Heat Chilli Con Carne (I pre cooked mine the night before. I will use pre cooked frozen chilli next time.)

•Cut your sweet potatoes into fries (or use pre cut ones {Sainsburies do them})

•Cook them seasoned with Salt, Pepper, Paprika & Chilli Cayenne Pepper 

Top tip- once cooked transfer them to a pizza tray (with holes) and blast on high to help make them crispy & not soggy!

•When they're cooked load half into a baking dish

•Layer 2/3s of your Chilli on top

•Sprinkle with cheese

•Add another layer of fries 

•Add another cheese layer 😍

•Top with Chilli 

•aaaaand yep- another cheese layer 🐽

•Add Jalapeños to taste

•Pop in the oven on high for 5 approx (until cheese is melted- fries and chilli should already be heated)

•Pile on the Guacamole

•Add a big dollop (great word 😂) of Sour Creme

•Top with Lime 🍋

•SERVE & ENJOY!! 💛

Top Tip: if you want lower carb- root veg chips work well. Pre cut in Sainsburies & Tesco! 👌

Soph xxxxx

Hot Chick!!

INGREDIENTS:

Chicken Breast

Bacon (Approx 1.5 slices per breast)

Red Onion 

Dijon Mustard

Chilli Cayenne Pepper

Salt & Pepper

Olive Oil

RECIPE:

•Coat your Chicken (in a butterfly cut) with Mustard, Cayenne & seasoning

•Heat a generous amount of Olive Oil & cook diced Onions on high until soft

•Add diced (or strips of) Bacon & cook well until brown 

•Put contents into a bowl & use the same pan with a little extra oil for the next step

•Cook the Chicken on high on each side briefly - 2-3 min each side 

•Add the bowl contents & cook for a further (approx) 20 minutes until Chicken is cooked through 

•Serve & Enjoy!! 💛 

Serving suggestion ~ works well with sweet potato 👌

Soph xxxx

Chicken, Potato & Salami Salad.

Serious lack of recipe making over here! 

🙋🙊

I've become addicted to clean & simple meals:

Chicken Salad

Chicken & veg

Steak Salad

Etc

I went for dinner at my old housemate Nicole's last week & made another quick and easy warm salad.

INGREDIENTS:

3 Chicken Breasts

Salami

Salad/NewPotatoes

Garlic (fresh or lazy)

Olive Oil

Butter

Mixed herbs 

Salt & Peoper

Asparagus

Broccoli

Mixed leaves

RECIPE:

•Put potatoes, Butter & Herbs and Salt & Pepper into a baking dish and cook on high for 30 minutes

•Boil Brocolli & drain when cooked

•Dice Chicken & cook in Olive Oil, plenty of Garlic and Salt & Pepper until cooked- then transfer to oven dish with potatoes 

•Using the same pan as the Chicken, cook your Asparagus with a little extra salt

•Prepare leaves in the bowl, and add Salami to the edges (screwed up like flowers haha 🌹)

•Top with Asparagus, Chicken & Potato

That's it! Simples! 👌

I served it with houmous, but this works amazingly well with Aioli 😍

Enjoy xxxxx

 

Mexican Mayhem!

Well I had to post this one today due to demand! It seems to of caught the attention of a few of you... And you won't be disappointed. (I hope!)

INGREDIENTS:

•Beef Mince Meat (lean)

•2 Beef oxo cubes

•1 tablespoon of Mixed Herbs

•2 fresh Garlic cloves (crushed or diced)

•2 teaspoons of Paprika

•1 large teaspoon lazy Garlic, 

•1 teaspoon lazy chilli

•Chilli Garlic Salt grinder (to taste)

•Black pepper

•Mushrooms, 1 White onion, Pepper, Mange Tout and Baby Corn - diced small

•1 tin Tomatoes

•Extra Mature Cheese 

•Spring onion & halved Cherry Toms (for topping)

•Side of Sweet Potato (Chips or slider) 

•or I had Wild Rice & Veg mix

•Served with smashed Avocado or Guacamole 

•and fresh sliced Chilli

•Cook diced Onion in a little Olive Oil 

•Add Mince Meat

•add Chilli & all the Seasoning to the meat immediately

•Add all Veg once meat is nearly cooked

•Once cooked add tinned Toms and put on high stirring regularly, to reduce liquid

Whilst that bubbles

•Smash avocado / make Quacamole. 

•Cook your rice & slice some Chilli 

•Add a handful of cheese to pan and mix

•Place into a baking dish

•Sprinkle with grated Cheese thin, add Spring Onion, Cherry Toms & Chilli

•Then top with more Cheese 

(Use as much or as little cheese as you wish. I used a good amount!)

•Pop in the oven on high, until cheese is melted and bubbling

•Serve immediately with side

•Top with Avocado/Quac

•Sprinkle on some Chilli

•Season with Black Pepper

& ENJOY :) 

I hope you love it as much as I do!

Soph xxxxxxx

Garlic & Balti Chicken Fillets

Super simple.

Just prep then the day before and leave in the fridge for 12-24 hours before grilling.

•4-5 Chicken Breast pieces 

•Cut into Mini Fillet size

•Place in a bowl with 2 tablespoons of Olive Oil

•Salt & Pepper

•1 tablespoon of Garlic Powder

•1 tablespoon of Hot Madras Powder

•1/2 tablespoon of Chilli Flakes/Powder

•Mix / Cover / Refridgerate

•Then grill & serve! 

They are literally so juicy and tasty straight away, but work cold or reheated for lunches too!

Enjoy xxxxxx

Sausage & Sprout Bake!

This recipe is insane!

Everyone who has tried it so far has loved it! 

It is a taste sensation.

But I would say that- sprouts & sausage are my all times faves! Haha.

It's easy to make & super super healthy (with an added bit of naughty with the sausage)! Enjoy!!

**Read to the bottom for a healthier alternative**

This recipe can be done by dicing things small or chunky, it's completely up to you.

Any type of sausage works- but the most popular is Sweet Chilli Sausages (Tescos finest).

•Par boil your Sprouts (whole) in lightly salted water

•Dice 1 Sweet Potato, 1/2 a White Onion, 5 Mushrooms, 4 large Garlic cloves & 6 Cherry Tomatoes

•Add diced ingredients & drained Sprouts to a baking tray with Olive/Coconut Oil and Salt & Pepper

•Add lots Garlic & Chilli Salt / chilli powder / garlic powder 

•optional Add fresh Chilli

•Add Sausages 

•Bake at 180c for 40 minutes, flip/shaking every 15 minutes

•Chop your sausages into bite size pieces 10 minutes from the end & mix well

•Optional to cut sprouts in half, or enjoy whole

•Top with a perfectly poached Egg (or a non perfect one!) optional- but I must insist you try it once 

Enjoy!!!

If you wanted to be healthier, you can substitute Chicken & Bacon for the Sausage. It doesn't taste quite as juicy in my opinion, but it is still delicious!! 

Soph xxxx