Welcome to Evolv Fitness - Personal Training and Sports Therapy

Healthy Recipes.

Healthy Pancake (or is it a pancake) really tasty

2 eggs

1 spoon of almond butter

Mashed banana

2 table spoons of almond milk (unsweetened)

Blend up pour onto pan gentle heat, 3 servings.


Spring Onion, Watercress and Tarragon Frittata


Serves 4 or 2 very hungry beasts


One and a half tablespoons of olive oil

4 spring onions, trimmed and sliced

2 garlic cloves, crushed

A bunch of tarragon

A bunch of watercress

8 organic eggs

Sea salt and ground black pepper

Maybe a little more olive oil

Bang it together

Heat oil and cook the spring onions, garlic and tarragon in a pan until soft, add the watercress and continue cooking on a medium heat till wilted

In a mixing bowl whisk the eggs add a couple of pinches of salt and pepper. Add the spring onion mix and combine well

Heat the olive oil and add the frittata mix in a small pan, cook in a low medium heat (take your time) don’t let the edges stick. After about 8 – 10 mins once the frittata is cooked on the bottom place the pan under a heated grill and cook for another 8 – 10 mins until golden and cooked.

Eat with a small green mix salad.

What’s in it?

Omega 3 good fats, glutathione S transferase (an important cancer fighting enzyme), calcium, Vit C and K. Choline, lutein. Garlic is great for cardiovascular health


A healthy Snack post Christmas Workout

A healthy Yum Yum energy snack for Christmas (even a desert). Takes 12 mins max to prepare. Blender time, 5 tablespoons of flaxseed, half cup of cashews nuts, half cup of almonds, whizz. Then 250g pitted dates, 2 tablespoons of coco powder, 1 tablespoon of vanilla, 1/2 cup of water, whizz and blend. Separate and roll into balls, sprinkle (be generous) desiccated coconut onto food and eat. Calcium, magnesium, fiber, potassium, selenium and a good snack for the heart.

Remember Dates are Natures Candy, high in calories so work out hard to enjoy this.


Cottage Cheese, yes not only a super food choice but also can be made tasty

Cottage Cheese

Let’s look at cottage cheese folks. It contains generous amounts of L -Tryptophan, an amino acid that is a precursor to both serotonin (our happy hormone) and melatonin (sleep hormone). A lack of which would be about as much fun as sharing a bath with your mother in law. Studies have shown this amino acid helps relieve post exercise muscle soreness.

It contains L Glutathione, helps the body remove certain toxins and chemicals, helps the body’s cells operate effectively and is also a rich antioxidant.


It also contains good bacteria to back up the immune system and finally, it provides a nice amount of protein and not much calories or fat.

Yep not the tastiest, but here are some ideas to disguise the taste of the cottage cheese.
1:Hard Boil 2 eggs, pinch of sea salt, third of a cup of cottage cheese little bit of dijon mustard, mix up together throw on a bed of washed organic spinach leaves.
2:Pre heat oven to 325, little bit of olive oil on cake cup pan, slow blend half cup cottage cheese, 2-3 egg whites, pinch of cinnamon and 1 and half chopped a…pples, pour mixture into cups bake in pre heated oven 35 – 40mins till done
3: Blend a small amount with natural yogurt some organic strawberries and banana.
4:Chop up small cucumber, mix cottage cheese with lemon juice and some cider vinegar, throw on a bed of organic spinach leaves and broccoli. Dry fry with pinch of soy sauce handful of almonds, pine nuts and walnuts, mix through salad mix.

Adding some chocolate protein, walnuts and banana pretty much turns it into a dessert! A great alternative if you get sugar cravings around 7pm



Make some Healthy Banana Bread

Bread – The Staff of Life – I think not, the whiter the bread the quicker you’re dead comes to mind.

Something everyone seems to crave for, from adults to kids. Should be avoided, but let’s look at a tasty healthy recipe for a Protein Banana Bread, the kids will also love it.


2 medium bananas – 200g, 1/8th cup (22g) of coconut flour, 3 whole eggs, 2 egg whites, ½ cup of oats, ½ cup of whey banana protein powder, ½ cup of (105ml) of goats milk, 8 -1 0 almonds, 1 tsp of baking powder.

Blend together a bake @ 160(320) for about 40mins (or until your utensil comes out clean after stabbing the bread) in a bread loaf pan.

Thank you Anna Sward for a yummy recipe.

What’s in it?                     

Potassium, cell integrity, fluid and electrolyte balance. Fructoogliosaccharides, good bacteria for the gut. Lauric Acid, anti viral anti bacterial properties. Choline, cardiovascular, liver and brain health. Lutein, Eye health. Magnesium, Energy, nerve, muscle function, muscle relaxation. Protein, repair, detox, aiding the immune system. Fibre, detox, bowel function, lipid profile, regulate blood sugar



Massaman Curry

Mas Curry Pic Healthy can be tasty!

There’s a common misconception that to get healthy and loose weight your diet has to be    boring and bland….Not true! We’ll use a Thai dish to demonstrate this. According to some sources the massaman curry originated in Southern Thailand. Traders brought spices such as turmeric, cinnamon, star anise, cumin, cloves and nutmeg from Indonesia to the south coast of Thailand adding a little extra to the local cuisine. Many of these spices have strong medicinal benefits. Cinnamon is one of the spices used to give a Massaman its flavor, when the health benefits of cinnamon were investigated one study done on 60 people with type 2 diabetes demonstrated that 1 to 6gr taken daily for 40 days reduced fasting blood glucose by 18%, tryglycerides by 23% and LDL cholesterol by 12% and up to 26% in some cases.

Most would consider a curry to be a calorie laden meal, and they’re right! But with a few simple tweaks to the recipe you can seriously reduce the calorie content making it more conducive to health and weight loss.  A good portion of fats in the coconut milk for a Massaman curry are immune boosting medium chain saturated fats one of which is an essential fatty acid called Lauric acid, this is converted to monolaurin in the body and has anti-viral and antibacterial properties. Fats contain more energy/calories than carbohydrates so instead of loading up on rice and potatoes with your curry simply steam some vegetables and have them instead. Rice and potatoes and extremely starchy foods. If you’re lean (below 12% body fat) and training regularly already your body should manage these starchy foods but if you’re trying to loose weight having a curry with rice and potatoes will halt your progress and most likely contribute to weight gain.

This recipe should dispel any myths that healthy is boring!



Chopped chicken breast             –      5 fillets (boneless, skinless)

massaman curry paste                –       2-3 tbspns (more paste = more spice)

cardamom                                        –      8 pods

cinnamon                                         –      2 sticks

star anise                                          –      3

shallots                                              –     6 small/3 large (peeled, quartered if large)

coconut milk                                   –     2 cans

fish sauce                                          –     1 and 1/2 tbsp

potatoes(optional)                        –     2 medium (peeled, quartered)

tamarind paste                                –     1/2 tbsp

brown sugar                                      –     1 tbsp

peanuts                                                –     3-4 tbsp (roasted, unsalted)

coconut oil or vegetable oil        –      2 tbsp

Thai basil leaves                               –      a handful, chopped.


  • Roast your peanuts in 1 ts of oil for 15 minutes at 170 degrees
  • Cut the chicken into bite sized pieces
  • Massage the paste onto the chicken
  • Heat some oil in a pan
  • Once the oil is hot, fry the cinnamon, cardamom and star anise in it for 30 seconds
  • Add the shallots and fry until golden-brown
  • Then add the chicken, lower the flame and let it cook for 3-5 minutes
  • Add coconut milk, fish sauce, peanuts and half the basil
  • Bring the mixture to a boil
  • Cover and simmer for 60 minutes
  • Add potatoes for the last half hour off cooking
  • If needed, remove the lid and cook until the curry reaches desired thickness
  • Check seasoning
  • Remove the pan from the flame
  • Stir in the tamarind paste, brown sugar and remaining basil
  • Serve with steamed broccolli, carrots and mangetout!