It’s layer upon layer of delicious flavours, abundant nourishment & perfect to make in large batches and enjoy the following days. Serve as is or make it go further with rice or naan.

You know you should be living a healthier life. But your days are so hectic that you simply can’t see how you can find the time to do anything meaningful. The transition to living a healthy lifestyle doesn’t have to involve time-consuming new ways of doing things. It is far better to make small, incremental changes that you can seamlessly and painlessly integrate into your schedule. Here are 5 tips that you can adopt over the next few weeks regardless of how busy your days get.

In a blender combine the fish sauce, lemon grass, ginger, chillies, salt, garlic, coriander stems and sugar. Blitz until well combined and form a paste. Taste and adjust seasoning and taste, if need be. Mix in with the chicken thighs and leave in the fridge to marinate from 30 mins up to overnight.

In the rice cooker add the rice plus half the coconut milk and the rest water as required. Add the kaffir lime leaves and cook the rice.

Heat your wok or heavy wide based pan, good glug of rice bran oil or grape-seed oil until hot then in batches cook the chicken until it gathers good colour. Set the chicken aside.

Add a little more oil if need be to the wok or pan and add the carrots and toss through for 1-2 mins. Add the chicken back to the wok or pan and toss through then add the snow peas. Cook for 3-4 minutes then add the remaining coconut cream. Reduce the heat to medium and cook until the sauce thickens around 5-8 mins or everything is cooked through.

Place the rice in a serving bowl.

Place the bean sprouts at the base of the bowl then add the chicken then the peanuts and some chopped coriander.

Taking care of your muscles’ connective tissue is a key part of staying supple and pain-free. Your connective tissue is otherwise known as fascia and consists of a thick band of tissue that surrounds each of your muscles. In this article, we provide 3 key strategies to keep your connective tissue flexible and your muscles pain-free.

Turn your BBQ on high and close the lid. Oven on at 180 degrees

Combine the mexican rub with a couple of pinches of salt and mix well. Rub on both sides of the fillets, onto a plate and cover with cling film then into the fridge for 30 minutes.

Rinse the corn under water leaving the husk on and then onto the BBQ grill with the lid open. Rotate every 10 mins to get a good char for 30 mins. Remove once cooked and shred the husk off and then cut the kernels off and place into a mixing bowl. Don't worry if some of the corn is burnt as this adds texture and flavour to the salsa.

Add the tomatoes, capscicum, chillicand juice of one of the limes to the corn and mix well. Season with salt and pepper to taste.

Remove the avocado from the flesh and mash in a mixing bowl. Add juice of the second lime and season with salt and pepper. Taste.

Heat a fry pan with a little grape seed oil to medium/high and once hot add the fillets and cook 3 mins each side, make sure you create a mexican crust on each side. Transfer the fillets to a lined tray with baking paper and into the oven for 3-4 mins or until cooked through.

Assemble the salsa on the plate, fish and the avocado on top.

Enjoy this fish taco without the taco.

Running is a type of workout that, you’d think, doesn’t need much explaining. We all know how to run (or think we do) so, surely, it’s just a matter of getting out there and doing it? Actually, there’s more to it than that. There are a lot of different types of running workouts designed for different purposes and levels of training experience. While we are stuck in lockdown, incorporate these sample outdoor running workouts for beginners, intermediate and advanced runners into your weekly routine.

Method

Bring 3 cups of water to the boil in a large saucepan.

Meanwhile, prepare all vegetables by dicing into one inch cubes.

Once the water is boiling add the potatoes and boil for 10 minutes.

Next, add the broccoli, zucchini, peas and garlic. Cook for a further 5 minutes.

Add the baby spinach, mint and salt to a blender, and begin transferring over the vegetables. Will you probably need to do this in a few batches, but once it is blended down there will be enough room for the full amount. Blend until smooth.

Serve with a dollop of sour cream, and sourdough toast, if desired.

You can get an effective full-body workout that hits every muscle group while also getting your heart pumping with nothing but the body you were born with. Here is a simple 5 exercise workout that you can do right now to start getting your sweat on at home.

When it comes to achieving your workout goals, nutrition is the key. What you fuel your body with before, during and after your exercise session is going to determine whether your hard work pays off or not. In this article, we break down what you should eat before, during and after your workout to fuel your body for optimal gains.

When the days get colder, the sun disappears and the rainclouds gather, it can become a lot harder to motivate yourself to maintain your exercise habit. With proper preparation, however, you can successfully negotiate your way through winter without losing a step in your workout momentum. Here are 5 tips to help you do just that. 

Method

Bring a pot of water to the boil and add the rice. Stir and once the rice is tender and chewy drain it and set aside to steam.

Dice the salmon and use your knife to break it up as much as possible into small flakey pieces and place into a bowl.

Add the ginger, chilli jam, coriander, egg, rice and a light sprinkle of salt and pepper. Use a large spoon or/and your hands to mix together.

Divide into four large handfuls and roll into a ball, before flattening out into a patty.

Heat a large frying pan on a medium heat with olive oil. Cook each patty for approximately 2 minutes per side, or until nicely golden.

Serve immediately, partnered with vegetables. Serves 2.

Gaining muscle is a simple, but challenging, process. Despite all of the contradictory information and myriad ideas about working out, eating and supplementing to pack on muscle, the most successful route to gaining muscle is to keep it basic and consistent. In this article, I’ll provide you with an overview of everything you need to know in order to start adding some serious muscle to your frame.

Heat a wok over a medium heat, add the sesame oil and curry paste and all it to gently fry for 1 minute, until it becomes fragrant. 

Stir in 1.5 cups of water, the coconut sugar and soy sauce and bring to the boil.

Add all of the vegetables and tofu, allowing to cook through for a few minutes.

Stir in the coconut milk and cook for another 5 minutes. 

Meanwhile, preapre the noodles according to the packet. 

Serve the noodles and top with the curry and lime juice. Serves 4. 

While more and more people are exercising, a recent survey shows that most of them are doing so to look better rather than to improve their heart health. Most of those surveyed were unaware of just how much and what type of exercise they should get each week for maximum cardiovascular benefit. While 51% of those surveyed said they exercise to lose weight, just 32% stated that they do so to improve their heart health.

We have known the benefits of tea for a long time but recently we’ve seen a new star arise on the scene - Matcha. This version of tea is booming thanks to its antioxidant and neuroprotective benefits. In this article, we reveal everything you need to know about Matcha so you can decide if it’s for you.

Let’s face it - sustaining our motivation to workout can be a challenge. That’s why we need to be constantly feeding our minds with positive reinforcement to break out of our procrastination and get us moving. In this article, I’m going to provide you with 9 of the most inspirational fitness quotes you’ll ever come across. These come from the mouths of some of the greatest coins in the fitness industry. If these don’t get you pumped for your workout, you might want to check your pulse!

Simply combine a good splash of oil with your Texas rub in a mixing bowl and combine. Don't be afraid to use lots of the rub as you want that smack of flavour. Coat your chicken and leave in the fridge to marinate for an hour or longer.

BBQ on high and get the grills smoking hot.....

Rinse your corn under some water then onto the bbq turning a few times until cooked - around 20 minutes. Allow to cool and then strip the kernels off the cob of corn into a mixing bowl with the other salad components.

Cook the chicken 4 mins per side depending on the thickness, because you will slice it to serve if you need to you can slice to check. Take off the grill and rest before slicing. 

Mix all the salad together in a little oil and salt and pepper then onto your serving platter. Place the chicken over the top and a good squeeze of lime.

Method 1. Heat a medium sized frying pan on a medium heat. Add the olive oil, followed by half of the chilli, allow it to gently sizzle.

2. Add the eggs and spoon the black beans around them, with some of the juice from the can. Cook to your liking, depending on how runny you like your eggs.  

3. Remove from the heat and top with avocado, the remaining chilli, coriander and season with salt and pepper.  

Most people want strong arms. For most of them that means focusing on the biceps. However, if you want truly impressive arms you need to give equal attention to all three muscle groups that comprise the upper limb: Biceps, Triceps, Forearms. Here is a no frills 15 minute workout that will blast all 3 of those muscle groups in less than 15 minutes to give you an unbelievable arm pump and get those guns loaded for the summer.

We all know that we need to eat more vegetables but which ones should we prioritise? In this article, we list the 7 best vegetables that should be part of your diet, as ranked by the nutritional value to your body.