Okay, so we’re nearing the end of January now so we can officially say that we must have finished the ‘Christmas Food’ before starting back on the diet wagon.  Whether you want to lose weight, eat more healthily or just feel better in yourself there are plenty of reasons why clean eating and exercise should be a focus for you in 2016.

Here at KAE we have a large range of health & fitness courses, with everything from kettlercise to yoga, pilates to learning to run a 5k and chairobics to Zumba. But without an adjustment to the food we eat there’s not that much point in doing exercise by itself. Let us help you with a few of our favourite healthy meals that will help to fuel your body and add to the effects of your exercise.

Low Fat Salmon Quiche 

If you struggle to have healthy lunches in a busy working week this low fat salmon quiche is something you can make at the weekend and take with salad throughout the week.


Serves 6

  • Pack of ready-made shortcrust pastry
  • 1 tin of salmon – retain the liquid
  • 1 egg
  • 2 egg whites
  • 300g low fat cottage cheese
  • 1 onion – chopped
  • 1 stick of celery – chopped
  • 1 yellow pepper – chopped
  • 2 tablespoons of grated parmesan
  • 2 tablespoons of dried parsley
  • 1 tablespoon of oil
  • 2 tablespoon of flour


  1. Roll out pastry and line 24cm quiche dish.
  2. Drain and flake the salmon – retaining the liquid.
  3. Heat oil in a pan and gently sauté the onion, celery and pepper until soft. Blend in the flour and add the reserved salmon liquid and flaked salmon and stir until combined. Pour into the prepared pastry case.
  4. Beat together the egg whites, whole egg, cottage cheese, parmesan and parsley then pour into the pastry case.
  5. Bake at 200C/Gas 6 for 40 minutes or until the top is set.

Thai Beef Salad 

Perfect to make the night before for lunch or for a light and quick dinner this recipe will make you feel like you aren’t even on a diet. We love a recipe that feels like a ‘fakeaway’.


Serves 2

  • 225-250g rump steak
  • Oil, for brushing
  • For the salad
  • ½ head Chinese leaf, finely sliced
  • 3 spring onions, thinly sliced
  • 1 carrot, thinly sliced
  • 6 radishes, thinly sliced
  • 2 tablespoons of freshly chopped coriander
  • For the dressing
  • 4 tablespoons sweet chilli sauce
  • Zest and juice of a lime
  • 1 tablespoon light soy sauce
    For the garnish
  • 25g roasted peanuts, shelled and skinned
  • Handful fresh mint leaves


  1. Brush the steak evenly with the oil and season to taste. Heat a griddle pan until smoking, then add the steak and cook for 3-6 minutes each side, or until it has been cooked to your liking. Transfer to a plate and allow to rest for 5 minutes.
  2. Meanwhile, place all the salad ingredients in a bowl. Whisk together all the dressing ingredients in a small bowl, then pour half of it over the salad and mix well.
  3. Using a sharp knife cut the cooked steak into thin slices and arrange on top of the salad. Pour over the remaining dressing, scatter over the peanuts and fresh mint leaves, and serve immediately.

The Ultimate Makeover: Chocolate Brownies

BBC Good Food

Ok, so we know we’re cheating a little but the ‘makeover’ that Angela Nilsen has given this recipe means that actually these brownies are way better for you than the standard brownie. So go on, we won’t tell anyone.


Makes 12

  • 85g dark chocolate, 70% cocoa solids, chopped into small pieces
  • 85g plain flour
  • 25g cocoa powder
  • ¼ teaspoon bicarbonate of soda
  • 100g golden caster sugar
  • 50g light muscovado sugar
  • ½ teaspoon coffee granules
  • 1 teaspoon vanilla extract
  • 2 tablespoons buttermilk
  • 1 egg
  • 100g mayonnaise


  1. Heat oven to 180C/fan 160/gas 4. Pour enough water into a small pan to one-third full. Bring to the boil, then remove the pan from the heat. Put the chopped chocolate into a large bowl that will fit snugly over the pan without touching the water. Sit the pan over the water (still off the heat) and leave the chocolate to melt slowly for a few mins, stirring occasionally until it has melted evenly. Remove the bowl from the pan, then let the chocolate cool slightly.
  2. Meanwhile, lightly oil and base-line a 19cm square cake tin that is 5cm deep. Combine the flour, cocoa and bicarbonate of soda, using a wooden spoon, stir both the sugars into the cooled chocolate with the coffee, vanilla and buttermilk. Stir in 1 tablespoon warm water. Break and beat in the egg, then stir in the mayonnaise just until smooth and glossy. Sift over the flour and cocoa mix, then gently fold in with a spatula without overmixing.
  3. Pour the mixture into the tin, then gently and evenly spread it into the corners. Bake for 30 mins. When a skewer is inserted into the middle, it should come out with just a few moist crumbs sticking to it. If cooked too long, the mix will dry out, not long enough and it can sink. Leave in the tin until completely cold then loosen the side with a round-bladed knife. Turn out onto a board, peel off the lining paper and cut into 12 square pieces.

With these tasty recipes and of course joining one of our courses, we can’t see a better way to get fit, eat healthy and feel better in 2016.

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