Tag Archives: protein

Carribean curried turkey and brown rice with black eyed peas

Afternoon Foodies,

I just cannot believe September is upon us already!? Not that I’m complaining because it’s the start of my favourite time of year! Don’t get me wrong, I love the summertime as sporadic as it’s sunshine may be but there is something about autumn that I find so miraculously magical. The feeling of the first cool breeze and the smell of autumnal rain just fills me with delight – warm socks, knitted jumpers, hot drinks and mulled beverages  will slowly ease themselves so comfortably back into our days – then of course there are the warm hues of the harvest season produce and all those glorious tummy warming edible concoctions that go with it. So for now as we are still amidst the transition of summer and autumn, here is one of my favourite dishes that will warm your soul on those ever darkening evenings but still has the vibrant flavours of sunshine and far away warmer climes. 


Turkey breast – 400g

Red chilli – 2 chopped 

Onion – 1 diced 

Garlic – 3 cloves,chopped

Creamed coconut – half a block chopped finely 

Thyme – 1 tablespoon

Dunns river All purpose seasoning – 2 tablespoons

Jamaican curry powder – 2 tablespoons 

Tomato – 2 chopped into quarters

Olive oil 

Salt and pepper 

Brown rice – 1 cup

1 tin of black eyed peas 


Start by putting the All purpose seasoning,curry powder,creamed coconut,onions,garlic,chilli,tomatoes,rhyme,salt and pepper and a tablespoon of olive oil in a mixing bowl and combine all together until it makes a paste. Seal the turkey in a saucepan in a little coconut oil then add to the mixing bowl of paste and rub into the meat until covered in the paste. Add a little more coconut oil to the saucepan and add the ingredients,  on a medium heat, stirring frequently to cook the spices lightly. Add about 2/3 cup of water, bring to the boil then cover and simmer while you cook the rice. 

For the rice heat some oil in a saucepan, add the dry rice and the other half of the creamed coconut block and stir together. Drain a little of the water in the black eyed peas away then pour the entire contents of the tin on the rice. Boil until the water reaches surface of the rice level then cover and turn off the heat  (the rice will then steam until ready and makes perfect rice everytime) it will usually take around 20 mins and by this time the curry should also be ready.

This dish is perfect alternative for takeout food, it’s so quick and easy and oozing with flavour! It’s more traditionally made with on the bone meat – alternative, more fatty oils would be used and served with bread or fried dumplings but there is now no reason it cannot be enjoyed in all its flavour glory in this cleaner-leaner way.


Tagged , , , , , , , , , , , , , , , , ,

Garlic and herb – Quark dip!

This awesome alternative to mayonnaise is a whole new level of deliciousness and fabulously guilt free – not to mention massively high in protein! I have always loved quark and just love to experiment with both sweet and savoury ways to use and improve it. As simple as this is, it’s going to rock your world! 


Quark – desired amount depending on serving 

Garlic – one clove

Salt and pepper 

Lemon juice – just a squeeze

Oregano – a pinch 

Finely chop the garlic and throw it along with the rest into the quark, mix well and season to taste.

And that’s it! To die for with some sweet potato fries or on salads! Dress  (whatever takes your fancy) to impress! The kids will love it too! 

Tagged , , , , , , , , , , , ,

Evening snack monster savers- spinach, chilli, tomato, garlic, egg white grilled omelette



Here is a little recipe for when you you are circling yhe kitchen in the evening like a shark trying not to give in to carbs lol


2 egg whites 1 yolk
Sweet red pepper
1 red chilli
Two cloves of garlic
Salt and pepper
Spinach leaves

Lightly whisk the eggs with a fork in a bowl

Chop all the ingredients and lightly cook in frying pan then add the egg, cook for about a minute then place under the grill to finish.

You can sprinkle some paprika on the top before grilling for extra flavour, I like to have mine with a little red habanero sauce 🙂


Tagged , , , , , , , ,

Turkey mince and borlotti bean chilli con carne


We all love a little heat sometimes and theres nothing I love more than a good chilli con carne! Ever since I was little its been my favourite meal and its one of those much loved comfort foods that can leave you feeling full to the eyeballs.

Using lean turkey mince in place of beef mince is far less fatty and an alternative for those protein hungry fitness foodies out there, you can pretty much use any legume/bean you like but I find borlotti beans go well with the mince in this clean version of the mexican classic as they arent too heavy but are still very tasty.


400g of lean turkey mince

4 cloves of garlic

1 tin of borlotti beans or soaked over night raw beans

Balsamic vinegar

Tomato paste

Salt and pepper

Two table spoons of cumin

3 chopped tomatoes

1-2  red chillis or 1 scotch bonnet

Start of by browning the mince in a little water or oil, then add the cloves of garlic(chopped very small)stir for 1 min then add the cumin and stir for 1 min (try not to burn the cumin or it will taste bitter) add the tomato paste, beans, chilli salt pepper and a splash of balsamic and stir again, next add the chopped up tomatoes (you can use tinned ones but use less water after) then add about half a cup of water bring to the boil then cover and cook on a medium heat, gradually turn the heat down low after about 20 mins and leave to simmer really low for another 20 mins to allow the flavours to stew.

Serve with brown rice or quinoa

Tip: the longer the chilli is left the tastier it is, its one of those meals that marinate and the flavours deepen so you can cook then put in the fridge over night and have the next day and it will be even more delightful.

Tagged , , , , , ,

welcome :)

welcome to my shiny new blog, where to begin….well…I am laura , hello 🙂 and that giant screen invading photo above is moi,I started my health, fitness journey and few years ago and I havent stopped since, creating, tweeking, experimenting and thinking up a storm of new ideas and recipes, on facebook and instagram and no doubt driving my friend’s mad with it all so here I am starting an official blog for it all, in hopes to inspire and help you achieve your health and fitness goals or simply just give you some yummy cooking/baking ideas, for you and your family and friends to enjoy.

All Of my recipes are either  vegan, gluten free, yeast free,etc some are high protein and all are guaranteed to be healthy and equally delicious. I have also included the odd foodie photos of my favourite places to eat for gluten free treats.

Anyway I am rambling away, I do hope you enjoy my blogging and feel free to contact me via the instagram page @clean_bites

Happy clean eats ♡

Tagged , , , , , , , , , , , , ,