SMAC Str8 Savage Beast Gear!

I'm a total sucker for slogan tanks, and I'm a even bigger sucker for Fitness apparel. So when looking for something a little bit unique and original I fell in love with these SMAC training tanks. SMAC are a small independent company based in the states (they do ship international), they are insanely passionate about what they do & welcome anyone who supports them into Team Savage with open arms. 


& when your geared up, be sure to check out & tag @crackavelli13 #Str8SavageBeastNation on Instagram! 


Bacon Ricotta & Courgetti Salad Recipe!

Girls night last night consisted of great company (as always) a super low fat healthy dinner followed by frozen yogurt and Channing Tatum...... 
Melly made me this amazing warm salad that I just had to share! At only approx. 340 calories a portion and full of nutritional goodness you can have yourself a little guilt free treat for afters! :0)

Ingredients to feed 2:

1/2 cup Peas
1/2 cup Sweetcorn
1/2 x Red onion
1/4 cup Mushrooms - diced 
6 slices of bacon 
3 x courgettes - Spiralized
1 handful of spinach
1 x tbsp sesame seeds
Drizzle or 2 of lemon juice
1 x garlic knorr flavour pot
1 dash fajita seasoning
Salt n Pepper to Season 

Spiralize the courgette's
Boil/steam your corn and pea's.
Griddle the bacon and put to one side. Then Fry onion and mushrooms, after a couple mins, add courgette, spinach, seseame seeds, seasoning, garlic pot, lemon juice. Once cooked down (around 5 minutes), slice the bacon and return to the pan to heat through. 
Serve with a loving dollop of ricotta cheese on the top! 


Nourishing those less fortunate

"I don't want to live in the kind of world where we don't look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I cant change the way anybody else thinks, or what they choose to do, but I can do my bit" - Charles de Lint

7,581 people slept rough at some point in London during 2014/15 - Just in London, and these were only the people that were seen, many remain hidden away in an attempt to get a safe night's sleep.
Last year alone 111,960 people in England made a homeless application. A 26% increase since 2010/11. Yet there are only 35,000 beds available in hostels for single homeless applicants. This has reduced in the last 4 years due to funding cuts. 

It seem's whilst many people's heart's go out to those less fortunate, so very few do anything about it. There are also some small minded people in this world spreading a conception that everyone living on the street's must have put themselves there through Drug or drink addiction and so it must be their own fault. 
True as it may be that some of these people have ended up in this situation through an addiction that took over their life, what right does anyone have to judge them. Why is this a valid reason to walk away and leave a person hungry, cold and alone? Do you not think that if someone felt lost enough that they felt the need to turn to substance abuse to get them through the day, that they haven't already had it bad enough? Does it make you feel powerful and privileged turning your nose up at someone else? Because the most powerful thing you can EVER do is to help someone else who is less fortunate than you. Closed and ignorant mind's really frustrate me. So the next time someone say's to you, 'don't give them your money they're probably only going to buy crack with it' please, just take a minute to think for yourself. You don't need to give someone your money - a good morning and a cup of warm coffee would suffice as something. 5 minutes of your time and £2 of your money could change that persons entire morning. 
About a month ago I was having the craziest morning, I had decided to spring clean the house, anyone who knows me knows that I don't do anything by halves. I literally tore apart the entire house, about half way through pulling out everything I owned I remembered I had to go into town before it closed to run some errands that had to be done that day. All in a tizzle I dropped everything I was doing and  looking a complete mess I jumped in the car, got all the way to the car park before realizing the only change I had to for parking was my Gym money. At this stage I'm no gonna lie, I'm getting a little bit ratty. So anyways I use my gym money, mutter a few choice words under my breath (I hate being rushed and unorganised) then I spot a homeless chap, I think he could see I was having a bad day because he smiled at me and said good morning. Those two words and that sincere smile instantly changed my entire mood. I returned the smile, said good morning and continued with my errands. I felt bad that I didn't have any change to give this guy and it played on my mind the entire time I was in town so before I rushed home and continued my day I took 5 minutes out to go to Greg's bakery and used my card to buy the man who had changed my day a sausage roll, a packet of crisps and a bottle of cola. When I gave them to him he was so thankful and he told me that he hadn't eaten in days. When I got back to my car I found a pound on the floor, hello Gym parking money! Now every time I go into town I look out for this guy, and if I see him he gets his lunch bought and I get that beautiful smile. 
On my 19th birthday I went shopping in London, did some of the tourist attractions that I don't do half as much as I should living just outside the city. What I remember the most about that day was the homeless man outside Westminster tube station in a wheel chair holding his most prized possessions, his medals. I had £20 of birthday left in my pocket and considered just giving him the money and heading home but I wanted to know his story. So I bought him one of those cranberry and turkey Christmas sandwiches and a Starbucks cup of tea, bought myself a tea and I stood with him for a minute and just asked 'what are the medals for' he told me that he had served in Iraq, and that he had seen some terrible things, when he came back he suffered with post traumatic stress disorder, turned to drink and lost his family. I burst into tears and had to walk away. It made me so angry that he served our country and the people he risked his life for to keep safe walk past him every day, people who work for our government get off those trains, how do they not see him? Why don't they use our tax money they so happily take from us and help him? Why are they not investing money in more homeless shelters? Why do rapists and murderers in prisons live more comfortably than innocent people who have just been down and out on their luck?! 
Anyways, before I get myself all irate any further..This is what opened my eyes to the homeless and made me want to help. So here's a few charities and organisations that have been set up to help those less fortunate than us. Help a blonde help the world if you can pleaaaasssseeee?  Like I said, a cup of coffee or if you have nothing to give just a warm smile can improve someone's day. 

SCT - Since 1965 this great organisation has been providing drop in shelters, food, support housing, personal development, work experience and preventation of relapse. They really do change lives. Find out more about how you can help over at http://www.sct.org.uk/about-us

Shelter - Working tirelessly to try and prevent homelessness with their extended campaigns, Shelter provide expert advice and guidance to people on the road to becoming homeless assisting them in finding accommodation before it's too late. http://england.shelter.org.uk/what_we_do

Crisis - (http://www.crisis.org.uk/index.php)Have been working for many years now to get homeless people back up on the feet, food, clothed, homed, educated and back into working society.  I really want to get involved in crisis and christmas - check this out:


Random But Best Ever Green Shake

The other morning I was chatting to a friend who was showing off his excellent smoothie making skills. I got a little jellyfish and decided I needed a shake in my life. So I had a little dig around the fridge and cupboards and threw this beauty together, now I realize it's a bit of a random combination but it actually tasted really good and it's full to the brim with healthy goodness. 

1 x Banana
3 x Big handfuls of baby spinach
250ml Almond milk (unsweetened)
1 x Tbsp peanut butter
10 cubes of frozen mango

Blitz in the blender et voila! Done! I Served mine with a side of Berroca for an extra vitamin boost. 


Sinking The Bread Bloat!

A good friend of mine recently mentioned that he was planning to give up Bread to see if it improves his general health. Have you heard the saying 'The Whiter The Bread The Sooner Your Dead?' a bit harsh and slightly over exaggerated in my opinion but Bread is one of the most over processed 'Bad' Carbs you can eat. Even whole grain bread isn't usually made out actual whole grains they have been pulverized into a very fine flour, although it reserves the nutrients from the whole grains the fineness causes these nutrients to be digested rapidly, making them fairly useless. 

The starches in white bread are broken down quickly into the digestive tract and enter your bloodstream as glucose causing a rapid soar in your blood sugar. It's been said that even whole wheat bread creates blood sugar faster than your favorite sweet. 

This sore of blood sugar will then go down just as quickly, when your blood sugar lowers you become hungry again. Ever notice that after a big carby roast dinner you feel like you can't move but a couple of hours later your reaching for the biscuit tin? Same theory. 
The elevated blood sugars also cause glycation in the cells because the blood sugars react with the natural proteins in your body, one of the key components in ageing.
Research into non complex carb diets show that if you want to lose weight or suffer with diabetes you should eliminate or reduce all starches and sugars by avoiding all grains. Are you convinced yet? 

Soooo how can you still enjoy your nosh after eliminating bread? Here's a couple of quick and easy bloat free breakfast and lunch idea's...

3 Ingredient Banana Chia Pudding

Ingredients: 1 very ripe banana roughly chopped, 100ml of coconut milk & 2 tbsp of chia seeds. 
Method: Put the banana and coconut milk into a blender and blitz for 2 minutes, pour into an air tight container and stir in your chia seeds, give it a good stir, cover and then pop into the fridge overnight. 

Breakfast Smoothie Bowl:

Ingredients: 50g of frozen berries, 1 banana (peel, chop into quarters and freeze the night before) 250ml of either coconut or almond milk (always unsweetened) 1 tsp of vanilla extract 
Method: blend it all together and put it in a bowl, top with chia seeds, pumpkin seeds and dried coconut & Eat. 

Flour Free Banana Mini Pancakes

Ingredients: 2 x super ripe banana's, 2 eggs (room temperature) 1/2 cup of almond or cashew nut butter, & if your feeling it, a dash of cinnamon. 
Method: Mash your banana's using a fork coursley before mixing in the nut butter and cinnamon, in a separate bowl whisk your eggs together before combining the two mixes. Now in a non stick pan on a gentle heat (trust me I learnt this the hard way, there's no way to rush this) pour 2 tbsps per mini pancake and use your spoon to level it out so that it cooks through equally, because these don't really expand I tend try and fit as many as I can on the pan at each time. After 3 minutes flip and cook for a further 3 minutes. Done! I like mine served with a dollop of thick high protein yogurt and fresh blueberries. 

Green Eggs
Ingredients: 3 egg whites and 2 full eggs, 2 tsps of reduced fat or homemade pesto, a handful of chopped baby tomatoes, black pepper
Method: Mix together the eggs and whites with the pepper and scramble with the chopped tomatoes over a gentle heat for 2-3 minutes, mix in your pesto et voila! Serve with half a diced avocado and grilled or raw asparagus. 

Super Veg Wrap

Ingredients, 1 large romaine lettuce - split into shells , 1 carrot peeled and cut into lenghway slices, 1 red bell pepper seeded and cut into lengthway slices, half a cucumber cut into lengthway slices, 1 heaped tbsp of good quality reduced fat or homemade hummus.
Method: spread your lettuce shells with your hummus and fill with the prepared vegetables, wrap and eat. 

You can use the romaine lettuces as taco shells for mexican beef or fajita wraps, fill with prawn cocktail and tomatoes. 

Some friends of mine actually made burgers using Portabello Mushrooms instead of buns.

Eggplant Bruchetta

Cut your eggplant into garlic bread inspired slices and place on a baking tray, drizzle a little garlic olive oil on and season with salt and pepper before baking at 180'c for 15 minutes, carefully turn and bake on the other side for a further 10 minutes. 
For the topping try some finely diced red onions and plum tomatoes, capers, drizzle a little balsamic vinegar over the top and then sprinkle over some feta! 

Happy Healthy Face Stuffing! 

Essential Fats - The Low Down

In an earlier post 'Oil me up' I wrote about the benefits of Coconut oil and the difference 's between good and bad saturated fats. So here are a few more healthy fats that should be incorporated into your daily diet and why (not just because I said so). 

Olive Oil - Rich in monounsaturated fatty acids and bursting with antioxidants Olive oil is known for helping to prevent cell degeneration and delay ageing.
If you’re cooking over high heat, don’t choose olive oil. Olive oil has a lower smoke point—the point at which an oil literally begins to smoke (olive oil’s is between 365° and 420°F)—than some other oils. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.
Olive Oil tastes great drizzled over salads and veggies!

Nuts - These protein boosting beauties are full of the antioxidant vitamin E that helps give your face its glow and youthful appearance. The good fats in nuts such as monounsaturated and unsaturated are known to level out bad cholesterol.

Cold Water Fish - Mackerel, Salmon, Sardines are all Jam packed with Omega oils which are fab for keeping your locks and nails shiny and strong, Salmon also contains carotenoid - an astaxanthin which contains anti inflammatory properties that can improve skin elasticity.

Avocado's - full of Biotin, helps to prevent dry skin and brittle nails. Some actually recommend to put Avocado in green smoothies? I'll have to give it a go and let you know how it is! 
I usually have Avocado with my morning eggs or in a salmon salad. 

Seeds - Full of healthy minerals, niacin and folic-acid contents, Seeds are not one to be missed! They are among the better plant sources of iron and zinc. 28g of seeds have twice as much iron as 85g of skinless chicken breast as well as more fibre than nuts and are a great source of protein!  Seeds can be added to soups, salads, I often have mine toasted on the top of fruit and yogurt. 

Coconut Yogurt - My friend Beth introduced me to these about 6 months back, I took one look at the saturated fat content and initially turned my nose up. After a little convincing, I looked into them a little further and found that these are actually amazing for your body. Same as with coconut oil the saturated fat content is medium chain triglycerides (MCT’s) which are easier to metabolize, instead of storing the fat it is used to provide extra energy to your body. While the Lauric acid found in coconut oil strengthens your immune system and repairs your cells. You can find Coyo yogurts at your local Tesco's for around £1.99 a pot. 


Meet Lady Paris

If you follow my Social Media, you'll probably already have been inundated with pictures of the psychotic terror that is Lady Paris.
I've had her coming up 3 week's now, she's 14 weeks old &  games such as eat mummy's expensive GHD's , chasing the cat's, chasing feet and ball with my mums pup are amongst her favorite things do.
I'm not going to lie, having a puppy is not 'as' easy as I had imagined, she can be quite hard work sometimes. Paris is a Pomeranian and they are incredibly intelligent, she picks up tricks etc fairly quickly, however it also makes it quite a challenge to keep their brains stimulated at all times. 
From next month I am hoping to get her enrolled into puppy training classes, more for me than her. I've always been shockingly bad at discipline, so if I really shout at her she does this shocked jump back stare and a playful growl at me as if to say 'and who do you think your talking to' which I then instantly find quite funny and dogs can read you like a book I'm telling ya, you don't have to smile or cry  - they just know. Paris knows I can't stay mad at her for longer than 60 seconds and she plays me on it all the time. 

Regardless of her eating my stuff and destroying my house, Paris has completely changed my life, for the better. She is so loyal, so loving and innocent, she's smart, hilarious, and I like to be kept on my toes! Besides it wouldn't make sense to have a puppy that isn't as ridiculously crazy as her mama right?! 


Know Yo Greens! Green Tea - Some Facts!

On pretty much any health and fitness venture you take there will be at least one person that will praise Green Tea as the herbal remedy of gods. If your reading this, today I'm that person. So I've done a bit of research & here's what you need to know... 

Green Tea was first discovered in China around 4000 year's ago making it one of the oldest herbal tea's you can find. The Chinese would steam, fry and eat these leaves raw before settling on brewing it in hot water as a beverage, meanwhile not really understanding the benefits of what they were drinking.

Green tea actually comes from the same plants that our usual British brew's come from. Known as Camellia Sinensis it's the same tea but it is processed differently. Black tea is obtained by fermenting the tea leaves. The fermentation changes its color and flavor, while raising the level of caffeine and tannin in it. Where as for Green Tea the tea leaves are dried or slightly steamed but not fermented. 

Green Tea is rich in a group of chemicals called Catechin Polyphenols (also known as Tannins) which along side caffeine gives green tea it's characteristic bitter taste and stimulating effect. 
This group of super chemicals include Epicatechin, Epicatechin Gallate (ECG), Catechin, Epigallocatechin Gallate (EGCG). 
Along side these chem's you have various Pro-Anthocyanidins (Flavonoids - I can't say that other word either). These are powerful antioxidiants as well as a bunch of Amino acids such as Butyric Acid & Liganin.  (Seriously who think's up these words?)
I've also read that vitamins A, B1, B2, B3, C & E can also be found in green tea.

So what do all these super amazing scientific thingy's do for you?
  • Japanese researchers found that the abundance of the antioxidants in green tea appears to inhibit certain bacteria associated with gum disease and tooth decay. As an added bonus, catechins may also help reduce bad breath.
  • While it’s unlikely that green tea can actually prevent heart attacks, a Greek study shows that it does improve the function of blood vessels and arteries. A more recent investigation concluded that green tea could modestly lower blood pressure
  • A study from the Chinese University of Hong Kong showed that beneficial substances in green tea, including EGCG, can make their way into the ocular tissue, so they might provide protection against eye-related diseases such as glaucoma. (build up of pressure in the eye that affect's vision)
  • Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol as well as naturally speeding up your metabolism. So long treat feast pizza! 
  • Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect. This can help to battle issues with depression.
  • Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.  
So how much should you drink? Firstly pure green tea does contain a low amount caffeine, so if your pregnant or trying for a baby you should get advice from your doctor in regards to your daily intake.
I drink around 5 cups of green tea a day and 3 black teas. . & If I'm not drinking tea I'm drinking Smart or Fiji Water. I work in an office, it's thirsty business. 
If you really don't enjoy green tea but you still wanted the benefits, you could try Teapigs Pure Matcha Tea, its basically pure ground leaves. One teaspoon mixed with 30 ml of water done as a shot is equivalent to 15 cups of green tea. So like a cod liver oil, you just knock it back, yak a little and move on. 
The only problem I found with that method is that I get super high and buzzed for the first 30 minutes while it settles in my body from the caffeine hit and about 4 hours later I can sometimes feel a bit of a crash as if I've had a few too many coffee's. If your preggers do not try this method. 

Chin Chin! 


Blonde Vs Spotify - Music Is Life.

There is no mood, no circumstance in my life, that can't be fixed by the right song. I can go weeks without watching TV and quite often do, but I couldn't go a day without music.  The best mornings involve a good spotify list, towel dancing and hair brush concerts. I get my best work at the office done with my headphones in & What is a work out without feeling totally badass whilst lifting to angry chick music? I'm useless at counting sets too, so I'm like 'Ok I'll do side squats for the entirety of Paramore's Crazy girls' before switching, you can get quite a few squats down in 3 minutes 32! The tricky part is not getting caught singing while you do them... 

I love many many different kinds of music, so my Spotify has like a gazillion different genres on there but my main genre, the one I always fall back on is Punk Pop/Rock. Sum 41, Blink 182, All American Rejects, Fall out boy, Bowling for Soup, Goldfinger, Zebrahead, Patent Pending,  basically anything that can take me back to my youth, reminds me of Cyprus, the beach and carefree days. If I need to clear my head I quite often take myself for a drive somewhere I can put my foot down and blast my thoughts away with any of the above mentioned bands and it calms me. Cheap Therapy! 

I'm really fortunate that both my sister and my best friend share my taste in music so I'm never short of a gig partner in crime. Melly and I have been known to spontaneously road trip 3 hours in a thunder storm to see a band. The smaller gigs are my favorites, they are so much more intimate, and your pretty much guaranteed to see the band hanging around before or after their set. Not that I ever have the courage to say hello, please, Tom Hardy could be stood in front of me and I would probably pretend I don't know who he is all the while Homer Simpson drooling! 

So as I write this I am currently listening to the Pretty Reckless, I worked out how to set up spotify on my laptop which is fairly exciting. I work in IT but you wouldn't believe it if you saw how technology thick I really am. 

Just an example how mixed up my taste in music is, here's 2o of my most played songs at the minute:

  • Make Me Wanna Die - The Pretty Reckless
  • Screaming Bloody Murder - Sum 41
  • I'm Gonna Show You Crazy - Bebe Rexha
  • Desire - Meg Myers
  • Go - Meg Myers
  • Jet Pack Blues - Fall Out Boy
  • Get Back - Zebrahead
  • Still Into You - Paramore
  • Someday's Gone - The All American Rejects
  • Final Warning - Skylar Grey
  • Rat A Tat - Fall Out Boy
  • Black Out Days - Phantogram 
  • Teenagers - My Chemical Romance
  • Disparate Youth - Santigold
  • Horseshoes and Handgrenades - Green Day
  • Hallelujah - Panic At The Disco
  • Dancing On My Own - Robyn
  • Sweet Dreams - Beyonce
  • Radio - Beyonce
  • Harlem - New Politic's


Sweet Treat - Nigella's Lemon Sponge

I know  my blog is mainly around the healthy stuff and being good to your body that's something I'm passionate about, but there's always room in my heart for a little sweet treat or two. Back before I started this Health Journey I would spend hours in the kitchen whipping up baked goods, my Kitchenaid mixer to this day is one of my most prized possessions. 
So when my mum asked me to make my dad's birthday cake this year I was chuffed to bits. Dad doesn't do chocolate cake & mum doesn't do butter icing (crazy people) but they do both love a good lemon sponge! I found this recipe through Nigella Lawson. I love her just a little bit. It didn't look quite how I envisioned it, but it wasn't a total flop and it tasted good!
Instead of Nigellas Lemon glaze, my dad loves Lemon curd so I covered the top of the cake with that and added some freshly cut lemon for decor. Obviously this means the cake needs to stay covered and in the fridge to get a couple of days life out off. I'll give you the actual Nigella recipe and you can make up your own mind what you want to do :0)

For the cake

  • 250 ml self-raising flour
  • 10 ml baking powder
  • teaspoon vanilla essence
  • 125 ml butter (melted)
  • 180 ml caster sugar
  • large lemons (juice and rind)
  • large eggs
  • pinch of salt

for the glaze

  • 125 ml sugar
  • large lemon juice
  • 50 ml butter
Also a great album on spotify, terrible singing and lots of dancing!! Whatever you do, have fun doing it right? <3


Confessions Of A Shopaholic - May/June Edition

It's no secret that I have a slight addiction to the odd credit card bashing shopping spree, In the words of Carrie Bradshaw  'I like my money where I can see it, hanging in my wardrobe.' 
Monday to friday I can usually be found in a pencil skirt or a shift dress and a pair of heels - the higher the better, that's my signature look, by 5.30pm you're likely to find me in gym leggings and kicks ready to get a sweat on. At the weekend my outfits are completely spurred by my mood, skinny jeans with a vest top and a pair of boots are my classic go to outfits though. 
I don't really follow 'fashion' the only fashion show I watch every year without fail is Victoria's Secret, purely because those girls are super hot and I want to be them haha, no but they do put on an amazing show and the outfits are always out of this world. 
Rather than follow the latest trends, I think it's important to dress your body to suit your frame, and find your own personal style, if you find something in the latest trends that you can mix into that then great, but not every fashion is for every person. If you feel comfortable in what your wearing then your going to be more confident in it, and if your confident in what your wearing your going to look a million times better to everyone. So don't be a sheep, you don't need to wear a dress that looks like it was made out of your nans curtains just because some designer somewhere says it's fashionable. 

Gym Apparel, I'm forever reading people's comments on other peoples blogs about how the gym isn't a fashion show, how they just go to the gym in an old baggy t'shirt and some 20 year old joggers....blah blah blaaaaaahhhhh If that's your thing, good for you!! 

Again for me, personally, if I feel comfortable and confident in what I'm wearing,  I'm going to do better at what I'm doing and I spend 4-8 hours trending as a sweaty beetroot so I choose to try and blend it out a bit by investing in my Gymdrobe. 

Soooo some of May's cheeky purchases, below is my new work tote by Anne Klein (It has all these different department's for me to organize my work stuff - I'll bore you with another post on my daily essentials later)  a little polka dot Tommy Hilfiger weekend bag & this Strong is Sexy Reebok training vest, all from Century 21 which is this great discount store in New York, if you head over to pay your respects at ground zero C21 is right across the street, you cant miss it and it's well worth a visit.

Obviously whilst in New York I had to take advantage of the exchange rates and stock up on my Victoria Secrets, here's some of my training gear I got there, I also got some VS Knockout cropped joggers - they are seriously the most flattering and comfy training joggers you can get! They cost near on $60 but I promise they are worth the extra $£. 

Then this morning I also got a delivery from Smac Str8 Savage Beast who are a fairly new independent fitness apparel group over in the states, if your on Instagram check out @crackavelli713 he's a great guy and can hook you up with some fresh and unique training gear, you can also head over to their site www.smacstr8savagebeast.storenvy.com - I'm really looking forward to getting back to training and repping these guys. 


Melly's Pesto Chickadee with Courgetti! Recipe Share!

Hey Thur!! Happy Friday!! 

Quick little recipe for you to try, I would love to take credit for it but this come's courtesy of a dinner date at my girl Melly's pad. Pesto chickadee with Courgetti! It's simple, fast and clean! 

Ingredients to feed 2: 

400g skinless chicken boob diced

1 Large courgette in strips, I used a potato peeler to do mine but I did notice the other day Tesco are selling pots of ready to cook courgetti for £1! 
1 big handful of baby plum tomatoes sliced in half
1 red onion thinly diced
0.5 jar of reduced fat green pesto 
1 big handful of pine nuts
1 tsp of coconut oil
Salt & Pepper to season

Start off by gently frying your red onions in some coconut oil, meanwhile season your diced chicken breast. After 4 or so minutes add in the chicken and fry for a further 7-10 minutes until pretty much cooked through, then add in the rest of your ingredients for another 3 minutes et voila! Dinner is done! 

This has quickly become a staple dinner in my house as it takes barely any prep or time at all it's great for something quick after a hard session at the gym!  Cheers Melly!