Richard Murphy Fitness

Great and easy receipe for bounty bars!!

http://thelittlegreenspoon.com/2014/02/17/bounty-bars/

Enjoy!!

Bounty Bars - The Little Green Spoon Bounty Bars - The Little Green Spoon. Gluten free, dairy free, vegan and paleo.

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Turkey Stir Fry with Sweet Potato (15 minute meal)
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What to do when you have a mix of everything - just make a stir fry

Ingredients (serves 2)

3 small of 2 large sweet potatoes
1 pepper
1 onion
Small handful of mushrooms
1/2 courgette
2 Turkey steaks (mine have defrosted in the picture)

How to do it

Place sweet potatoes in microwave for 15 minutes
Chop up all veg and throw into pan
Mean while grill the steaks and put some herbs & garlic on them
When steaks are done chop up and add to veg mix
Add your curry paste (I had left over red thai)
Plate up and serve



Please share

Enjoy,

Richard

Don't know what to have for breakfast this Sunday morning, try this!

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Pancakes, Berries & Yogurt = A big beautiful mess
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Ingredients

2 eggs
1 banana
Large handful of berries
A dollop of Greek yogurt
1 tsp of butter

Should make 2 pancakes

Method

Blend together eggs & banana
Heat berries if frozen
Heat frying pan and add butter pour in mixture
Pour in egg & banana mixture and cook for 40 seconds, flip over and do the same

Plate up add yogurt, berries and a dash of cinnamon if it takes a your face.

Please share & enjoy

Richard

Anyone with chocolate or sugar cravings out there?? Check below for some foods that may help you. Please share.

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EGG MUFFINES - GREAT SNACK ON THE GO AND EASY
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Makes 9 muffins

4-5 medium mushrooms
3 slices of lean bacon
1/2 medium onion
Low calorie cooking spray
3 large eggs
25ml milk
Salt and pepper

Method

Preheat the oven to 200°C. Prepare your ingredients: quarter the mushrooms; dice the ham; trim and finely chop the onions.
Spray a non-stick frying pan with low calorie cooking spray and cook the mushrooms for 10 minutes until golden. Mix the mushrooms, ham and onion together. Whisk the eggs and skimmed milk together and season to taste.
Line a muffin tin with paper cases. Spoon the mushroom mixture evenly between the cases and pour in the beaten egg. Bake in the oven for 20-25 minutes, or until slightly risen and golden. Leave to cool slightly for a few minutes before removing from the cases.

Please like & share

Enjoy,

Richard

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SWEET POTATO BROWNIE & MY NEW ONLINE PROGRAMME
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Who knew a potato with a brownie would taste so good?

Ingredients
Sweet potato - cut into cubes
Pinch of sea salt
2 tbsps. of coconut oil
2 tbsps. of raw cocoa powder
40g of dark chocolate pieces
40g of almond flakes
2 tbsps. of maple syrup
1/2 tsp. of baking powder
3 large eggs

How its done
Boil the potato into pot for 20 minutes or until soft
Let the potato cool down and add eggs and mix in
Add coconut oil to pot and cook until melted
Once coconut oil is melted add into potato mix
Add salt into mixture
Add maple syrup and mix
Add dark chocolate pieces, almond flakes & baking powder and mix well for 3-4 minutes
Grease a baking tray with coconut oil and add mixture to the tray
Cook in oven for 20 mins at at 200 degrees
Serve with Fage Greek yogurt and add a dash of cinnamon

My 21 day online programme will kick of the start of January and only costs €21!! If you want to get a good jump start to the year then add your email in the comment box or message me so you are kept in the loop.

It would be appreciated if you can share!!

Enjoy,

Richard

In the middle of making sweet potato chocolate brownies!! Anyone want the recipe??

When gyms say their a "results" based gym. Is that opposed to a "non-results" based gym?

Ireland is getting fatter but here is great deals on crips, chocolate and fizzy drinks - agree / disagree??

A quick video explaining how food habits affect our mental health! https://www.youtube.com/watch?v=yH-TTBScKyE

Diet and Mental Health Research shows that food can have a direct impact on mental health. Just like any other organ, the brain requires proper nutrients for optimal functioning. W...

Want a free two week food plan? Share this post and message your email address and I will email it out to you!!