UFC Fight NIght Sat. 17th December

Blueberry client Paul ‘Bearjew’Craig is making his UFC debut this weekend against Henrique da Silva -Be sure to tune in #UFCSacramento #UFC

 

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Exeter Fight Night 26th November

 

We were proud to be asked to act as Corner man throughout the day at Exeter Fight Night

 

 

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Mark “Hand Of” Godbeer UFC

We are proud to be tailoring the nutrition for BAMMA Heavyweight champion Mark “Hand Of ” Godbeer

Ben Mark Godbeer

ISAAC LOWE – 24th September

Less than 1 week1 until Blueberry Athlete Isaac Lowe Defends his title at the Manchester Arena . 24h September

 

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Saul Rogers MMA Academy

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We are proud to have partnered with the Saul Rogers MMA Academy where we are working in conjunction with Saul and the guys there.

We are helping tailor the nutrition fof the fighters of the academy where we help optimise the combatants nutrition and enable them to make weight safely

 

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Easy High Protein Salmon Muffins

Easy High Protein / Low Calore Protein Salmon  Muffins

This as a very easy to follow and prepare recipe that anyone can manage . It is a great breakfast choice or indeed can be prepared and eaten throughout the day

You will need

  • 6 Eggs
  • 50g Smoked Salmon
  • 4 Spring onions
  • Grease proof paper
  • a little butter
  • a muffin/ cupcake tin

 

 

Method

  • Pre – heat oven to 180°C
  • Grease and line muffin tin with grease proof paper – cut nto squares  (approx 12cm square)
  • In a bowl whisk the eggs  , season with black pepper
  • Finely chop the spring onions and add into the egg mix
  • Cut salmon into thin slices and also add int the mixture
  • Mix well
  • Pour mixture evenly into the grease proof paper lined tin
  • Bake in oven for about 18 minutes
  • Serve

 

 

Muffin

 

Protein                –   12g

Fat                        –   7g

Carbohydrates   –  1g

Total Kcals         –  110Kcals

Blueberry Recipe 78. Eastside Turkey Burgers

Blueberry Recipe 78

Eastside Turkey Burgers

You will Need

 

• 500g Turkey mince
• 2 crushed garlic cloves
• 1 tsp. paprika
• 1tsp. Sage
• ½ tsp. garlic powder
• 100g Blueberries
• 1 tsp. cumin
• 25g porridge
• 1 egg

 

Eastside 1

 

Method

 

• In a bowl mix all the ingredients until you have an even mixture
• Form equal 4 patties
• Place into an oven at around 180°C
• Cooked for approx. 30minutes until desired ‘cookedness’

 

Eastside 2

  • Serve

 

Makes 4 burgers

 

Protein                –   32g

Fat                        –   10g

Carbohydrates   –  5g

Total Kcals         –  250Kcals

 

Below is served with Spinach drizzled with olive oil and balsamic vinegar

 

Eastside 3

 

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Blueberry Recipe 1 – Pineapple Chicken Curry

Bluebrrry Recipe 1

Pineapple Chicken Curry

You will need

• 2 chicken breasts diced or cut into strips
• Corn flour
• Flour
• Curry powder
• Green pepper
• Red pepper
• Tin of pineapples 500g

 

Pineapple chicken 1

 

Method

 

• Place juice from tinned pineapple into a sauce pan; add 1 Tbsp. of corn flour and 1 tbsp. of curry powder. Heat until mixture thickensPut   to the side to be used later.
• Cut chicken into strips or dice and coat in flour
• Place flour covered chicken into frying pan with 1 tbsp. of oil. Brown the chicken and add sliced red and green pepper.
• When chicken is cooked and peppers are browned add the thickened mixture from sauce pan to frying pan and the pineapples too.
• Stir all ingredients and mix thouroulgy
• Eat

 

Pineapple chicken 2

 

Serves 2 people / 2 Servings
Protein                  –    46g

Fat                           –   6g

Carbohydrates  –   30g

Total Kcals          –  363Kcals

 

 

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Turkey , Halloumi & Pomeganate Salad

Turkey , Halloumi & Pomegranate Salad (serves 3)

You will need

  • 500g Turkey Breast (Diced)
  • Jar of stuffed olives
  • 180g Lentil & bean Sprout mix
  • 250g Beetroot (vacuumed packed )
  • 200g Halloumi Cheese
  • 100g Pomegranate seeds
  • 1 stp. Curry powder
  • 1 tsp. Garam masala powder

 

Halloumi , Turkey & Pomegranite 1

Method

 

  • Pre-heat oven to 180 degrees
  • Mix curry powder & garam masala powder in a bowl with 2-3 tsp. of olive oil. Add in turkey and cover turkey in mixture
  • Place on baking tray and put into oven and cook for approx. 30 mins
  • While turkey is cooking slice halloumi into strips
  • Take a frying pan and heat on low cook halloumi , ensuring there is a slight browning on each side. when hallouni is cooked put aside ready for plating
  • Disrtiubute rocket on plate
  • Dice beetroot and place on top of rocket
  • Add olives and shoots on top
  • Take turkey, Halloumi and pomegranate and spread evenly on top of rocket , beetroot and olives
  • Eat

 

Halloumi , Turkey & Pomegranite 2

 

Serves 3 people

 

Per serving

 

Protein             –    66g

Fat                     –    16g

Carbohydrates –    8g

Total Kcals        –  456Kcals

 

 

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Muscle Building / Enhancing foods. Part 1

BLUEBERRY NUTRITION -MUSCLE BUILDING/ PERFORMANCE ENHANCING FOODS. Part 1

 
When it comes to packing on muscle and improving athletic performance, we all know protein is where it’s at right? But are all protein sources made equal? Should you stick to one source? Should you mix it up? And what about carbs and fats?!
Here is the first part of a comprehensive list of some of the best foods around that can contribute to helping you achieve your goals.

 
CHICKEN

surprised-chickenVersatile, inexpensive and packed with a host of health improving properties – Chicken should be a mainstay on your shopping list, whether you’re burning fat or looking to get stacked, get it on your plate.

High in protein and lean to boot, chicken is high in the amino acid Tryptophan which increases the serotonin levels in your brain, enhancing your mood and blasting stress. Homocysteine is another amino acid that can cause cardiovascular disease when levels get too high in the body. The consumption of chicken can supress and control Homocysteine levels

 

NUTRITIONAL INFORMATION / 100g
Protein 21g
Carbohydrates 0g
Fats 9g
Energy in Kcals 172Kcal
Chicken also contains the Vitamins:

A, B2, B3, B6, B12, K, as well as iron, Magnesium and Zinc

 

 

Pineapple Chicken Curry recipe

• 2 chicken breasts diced or cut into strips
• Corn flour
• Flour
• Curry powder
• Green pepper
• Red pepper
• Tin of pineapples 500g

Place juice from tinned pineapple into a sauce pan; add 1 Tbsp. of corn flour and 1 tbsp. of curry powder. Heat until mixture thickens. Put to the side to be used later. Cut chicken into strips or dice and coat in flour. Place flour covered chicken into frying pan with 1 tbsp. of oil. Brown the chicken and add sliced red and green pepper. When chicken is cooked and peppers are browned add the thickened mixture from sauce pan to frying pan and the pineapples too. Stir all ingredients and mix thouroulgy. Serve

 

AVOCADO

avocado-cut-in-half-ftrIf you do not already eat avocado on a regular basis then trust us you really should. A true nutritional powerhouse -these fruits, which are often mistaken for vegetables are able to boast over 20 nutrients that contribute to a better you.

NUTRITIONAL INFORMATION / 100g
Protein 2g
Carbohydrates 9g
Fats 15g
Energy in Kcals 160Kcal

Avocado also contains the vitamins:

B1, B2, B3, B5, B6, C, E, K and also (but not only) Omega 3, 6and 9 fatty acids, calcium, iodine and potassium

Although Avocados have a high calorific content it is a very nutrient dense content. The fats contained inside this popular fruit are the very healthy Omega 3 fatty acids which help to prevent wrinkles. Rich in the amino acid tryptophan and accompanied with B vitamin complex (and folic acid) avocados help with the production of the bodies ‘feel good’ chemical serotonin.

Avocados are able to reduce blood pressure due to their potassium content; coupled with oleic acid and Omega 3 the effects are increased.

 

Avocado butter substitute

• 1 Avocado
• Olive oil 1 tsp.
• Sea salt -pinch
• Pepper – pinch
• Lemon juice 1tsp
Mash up the avocado in a bowl. Add in the rest of the ingredients and mix. Spread onto fresh seeded wholemeal bread. Enjoy.

 

SALMON

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The combination of a potent protein hit and healthy fats make salmon a regular on the Blueberry/Bodyfire menu. The protein in salmon is easy to digest and absorb -thus making it ideal when packing on lean muscle.

Salmon aids in reducing LDL (bad) cholesterol due to its omega 3 content, as it does this it also elevates HDL (good) cholesterol. It also reduces blood pressure and prevents hardening of the arteries and which reduces the risk of a heart attack.

NUTRITIONAL INFORMATION / 100g
Protein 20g
Carbohydrates 0g
Fats 13g
Energy in Kcals 208Kcal

Salmon also contains the vitamins:

A, B1, B2, B5, B6, B12, D, E, K, as well as but not limited too – Zinc, selenium, and iron
The Omega 3 fatty acids in the forms of eciosapentanoic acid (EPA) and docosahexaenioc acid (DHA) have a wealth of benefits including the reduction of post exercise joint stiffness

This fish has a high antioxidant content including Vitamin A – which is integral to a healthy nervous system.

 

Salmon ginger parcels recipe

• Salmon fillets
• Tin foil
• Fresh ginger
• Olive oil
• Soy sauce

Place salmon fillet on sheet of tin foil. Wrap foil around the salmon, leaving top exposed. Grate ginger onto salmon pour on a little soy sauce and olive oil. Bake in oven for around 25 mins at around 180 – 200°C. Remove from foil. Serve

 

 

COCONUT WATER

 

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Coconut water has gained in popularity in recent times. It is the water found inside of a coconut and contains natural sugars and important vitamins and minerals.

Dubbed by some as ‘mother nature’s sports drink’ due to its electrolyte content. Making it a good choice to hydrate you after a bout of intense exercise.

Most unflavoured coconut water contains approx… 200mg potassium/100ml. and 20mg sodium. /100ml making it a very favourable combination when it comes to electrolyte content.

A study published in Medicine & Science in Sports & Exercise shows that coconut water replenishes body fluids as well as a sports drink and better than water but the athletes preferred the taste of the sports drinks.

NUTRITIONAL INFORMATION / 100ml
Protein 0.5g
Carbohydrates 4g
Fats 0.1g
Energy in Kcals 22 Kcal

 

 

Ben Crook