Nutritional Recipes

A balanced diet can help with a number of issues. I post wholesome, healthy recipes, to help to serve as an inspiration to your new healthy way of living.

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Nutritional Recipes
Health & Fitness

Oatmeal Panckaes

Ingredients: 1 1/2 Cups rolled oats 1/4 cup Greek Yoghurt 1/4 Cup semi skimmed milk 3 Large eggs 1 1/2 Tsps baking powder 3/4Ttsp Cinnamon Method: Put all the ingredients into a blend and blitz until smooth. Heat a pan or skillet over a medium heat. Brush lightly with...

Sour Dough Loaf Recipe

500 gram Sour Dough Loaf Recipe: You will need the starter to make the bread. Recipe for this can be found at: https://www.emmawheeler.fitness/sour-dough-starter/ Ingredients: 375 grams strong flour 225 grams of sour dough starter 7 grams of salt 75-125 ml of water...

Sour Dough Starter

  Ingredients: Day 1: Combine 60 grams of bread flour and 60 ml of warm water.  Cover and leave at room temperature. Day 2: Check on the starter, bubbles indicate fermentation.  Continue to rest for another 24 hours. Day 3: Discard half of your starter and add 60...

Shrove Tuesday – Pancake Recipe

Pancake Recipe 100g plain flour 2 large eggs 300 ml milk 1 tbsp of sunflower oil Method Whisk the eggs and oil together in a medium mixing bowl. Gradually whisk the flour and continue to mix until it reaches a firm consistency. Add the milk slowly until you have a...

Pasta and Pesto

Pasta and Pesto

Ingredients  1 pack of bacon  1 garlic clove  50 g of mushrooms  200g of homemade pesto  200ml of white wine  2 tablespoons of crème fraiche  20g of parmesan  Seasoning to taste Method  Trim any fat off the bacon and thinly slice.  Fry the bacon and crushed...

Homemade Pesto

Homemade Pesto

There’s nothing like homemade Pesto and it’s a great way to use up basil. Follow my method for making this pesto and you’ll find another recipe for a pasta and pesto dish next. Ingredients  50g pine nuts  80g basil  50g parmesan  150ml olive oil  2 garlic cloves...

Moroccan Tomato Soup

Moroccan Tomato Soup

Ingredients 2 tbsp olive oil 1 large onion, fine chopped 200g pumpkin or butternut squash 2 garlic cloves 2 tbsp harrissa paste 50g red lentils 400g can of tomatoes 800ml of vegetable stock seasoning For the optional garnish 1 tbsp oloive oil 150g cooked chickpeas 1...

Reduced Carb Salmon and Red Pepper Stew

Reduced Carb Salmon and Red Pepper Stew

Try this low carb Salmon and Red Pepper Stew taken from Joe Wicks Cooking for Family and Friends Recipe Book Preparation time: 12 mins Cooking time: 1 hour Ingredients 2 tbsp olive oil 1 red onion slied 1 yellow pepper finely sliced 1 red pepper finely sliced 1...

September 2020 Newsletter!

September 2020 Newsletter!

Emma Wheeler Personal Fitness September 2020 NewsletterWelcome to my very first newsletter!And what an exciting month it is too. Debbie and I join forces as joint coaches at Healthily Toned and have a wide variety of classes to offer you. Choose from HIIT, Circuits,...

Sweet Potato and Mixed Tomato Curry

Sweet Potato and Mixed Tomato Curry

Do you have lots of tomatoes from the garden, too many to eat! Here’s a recipe to use them some of them. 1 galic blub 1 onion 1 tsp coriander seeds 1 tsp mustard seeds 1 tsp turmeric 1 tsp ground ginger 1 cinnamon stick 1 tbsp curry powder 1/2 sweet potato 600g mixed...

Peach and Orange Yoghurt Pots with Ginger Oats

Peach and Orange Yoghurt Pots with Ginger Oats

2 peaches or nectarines, stoned and sliced 1 orange, juiced and zested 60g porridge oats 12g pine nuts 1/2 tsp ground ginger 1tsp ground cinnamon 1 tbsp raisins 2 x 150ml natural yoghurt Method Put the peaches or nectarines and orange juice in a small pan. Put the lid...

Bean Burgers

Bean Burgers

Ingredients 400g cannellini beans, rinsed and drained 1tsp tomato puree 1tsp cornflour 1 spring onion 1/2 clove garlic 1/2 tsp mild curry powder 1/4 tsp turmeric seasoning Method Place the beans in a large bowl and use a fork to thoroughly mash the beans. Add the...

Granola

Granola

Ingredients 2tbsp vegetable oil 125ml maple syrup 2tbsp honey 1tsp vanilla extract 300g rolled oats 50g sunflower seeds 4tbsp sesame seeds 50g pumpkin seeds 100g flaked almonds 100g dried berries 50g coconut flakes or desiccated coconut Method Heat oven to 150oC. Mix...

Sushi

Sushi

Sushi is full of protein, antioxidants and normally includes at least one of your five a day. Take a look at Facebook.com/emmawheelerpersonalfitness for the recipe.

No Flour Pancakes

No Flour Pancakes

Bananas are an excellent source of potassium, a mineral that is essential for heart health, especially blood pressure. Ingredients 2 Large ripe bananas 2 large eggs Light olive oil spray Optional extras Mixed seeds 1 tbsp raisins, chopped dried apricots 1/2 tsp ground...

Power Balls

Power Balls

These power balls are great after a workout and not loaded with sugar. Choose your coating for the final stage, I used flax seeds but you could use desiccated coconut or sesame seeds. Taken from Davina’s 5 weeks to sugar free. Go to...

Pumpkin Cake

Pumpkin Cake

Use your carved pumpkin flesh up in a cake. Counts as one of your five a day but limit yourself to small pieces as there’s a lot of sugar. It could be made healthier by using brown sugar or wholewheat flour. Ingredients 212g pumpkin puree 2 eggs 125ml vegetable oil...

Banana Oat Energy Bars

Banana Oat Energy Bars

These bars are better than any shop bought ones and with no ingredients you can’t pronounce! Ingredients: 3/4 cup chopped walnuts (optional) 2 very overripe bananas 1/2 cup vegetable oil 1 cup granulated sugar 1/2 tsp vanilla extract 1 1/2 cups rolled oats 3/4 cup all...

Fruit Leather

Fruit Leather

Fairly simple method but a long cooking time. Contains all the fibre of the fruit and you don’t need to peel the fruit. Ingredients 300g eating apples or pears ( although any combination of fruit work) Juice of 1/2 lemon 50ml water 300g berries (blueberries or...

Flapjacks

Flapjacks

No processed sugar, all natural. Great for a snack or on an endurance exercise session. Ingredients 200g unsalted butter 250ml honey 150g chopped dates 400g porridge oats 100g desiccated coconut (if desired) Method Preheat the oven to 180oC and line a 30x20cm baking...

Vegetable Crisps

Vegetable Crisps

Ingredients 1/2 butternut squash 1 beetroot 1 parnsip Or other root veg 1 tbsp. sunflower oil Salt and pepper Method Preheat the oven 180oC Peel and slice the vegetables thinly using a sharp knife or mandolin. Dry completely in a tea towel and then transfer to a large...

Carrot Cake Bites

Carrot Cake Bites

These bites have less saturated fat and the nutritional value increased. Ingredients: 100g Porridge oats 80g wholemeal flour 1tsp bicarbonate of soda 1 tsp ground cinnamon 50g melted butter 1 egg 1 tsp vanilla extract 75ml honey 100g peeled, grated carrots 50g...

Pecan Pie Energy Balls

Pecan Pie Energy Balls

Easy peasy energy balls. Easy to digest on the go so make a great running snack. Ingredients 80g dried apricots 100g toasted pecans 4 tbsp. rolled oats 1/2 tsp cinnamon 1/4 tsp ground ginger 1/4 tsp ground cloves 1/4 tsp nutmeg 4 dates For the coating 1 tbsp. chia...

Black forest overnight oats

Black forest overnight oats

Bored with the same old breakfast? Try these chocolate overnight oats, this recipe should be enough for three servings. Add fresh fruit and nuts in the morning. Ingredients 100g jumbo porridge oats 2 tsp chia seeds 2tsp unsweetened coco powder 1/2 tsp ground cinnamon...

Indian Spiced Fish with Bean and Pea Sabji

Indian Spiced Fish with Bean and Pea Sabji

Serves 2 Ingredients 2tsp ground cumin 1 tsp hot curry powder 1/2 tsp ground cinnamon 1/2 tsp ground turmeric 2 tbsp olive oil 2 skinless loins of white fish (haddock, hake, cod or Pollock) For the Sabji Light olive oil spray 1/2 tsp coriander seeds 1/2 tsp fennel...

Breakfast Bran Muffins

Breakfast Bran Muffins

Try these bran muffins, full of fibre and very little refined sugar, sweetness comes from the pineapple, banana and honey. Ingedients 100g bran flakes 100g wholemeal flour 50g ground almonds 100g sultanas/raisins 100g canned crushed pineapple 100g natural yoghurt 2...

Cinnamon, Raisin and Pumpkin Seed Bread

Cinnamon, Raisin and Pumpkin Seed Bread

Makes 1 loaf 425g of pumpkin, skin off, cut into chunks 2 cups of pumpkin seeds 1 cup of sunflower seeds 3 cups of quinoa flakes or grind quinoa in a blender 1 cup of raisins 1/4 cup of chia seeds 2 tsp of salt 2tsp cinnamon 1/2 tsp nutmeg 1 cup of water 1/4 cup maple...

Healthy Oat and Banana Muffins

Healthy Oat and Banana Muffins

2 1/2 cups of oats 1 cup of natural yoghurt 2 eggs 2 very ripe bananas 2 tablespoons of honey 1tsp of vanilla essence 2 tsp of baking powder 1 tsp bicarbonate of soda Method Heat the oven to 170oC Blend all the ingredients until combined Bake for 30 minutes Use this...

Falafels

Falafels

250g Chickpeas 1/2 tsp Bicarbonate of soda 1 Garlic clove 1 Onion 1 Leek Handful of parsley Handful of Coriander 1 tsp Chilli flakes 1tsp Cumin Method Soak the chickpeas overnight Drain and add the bicarbonate of soda, pulse in a blender Remove 3/4 of the mixture Add...

Emma Wheeler

transform your mind, body & life

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I keep my hours flexible as many of my clients are Mums who don't work regular office hours! Always feel free to get in touch and if I'm not available, I will get back to you as soon as I can.

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07736 720 870

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I'm based in Wiltshire
but I serve clients right throughout the country with a mixture of both online and face to face sessions.