Ostrich Meat UK – The New Beef!


Ostrich meat is the New Beef! UK Nutrition

If you love red meat, but could do without the saturated fat and cholesterol then ostrich is the way forward!

Nutrition experts and dietitians all over the world are highly in favor of ostrich over red meat. The taste and texture is similar, but I, myself, find ostrich to be more succulent than beef.  Because the fat is stored outside of the muscle, it is easier to process, making it leaner than chicken and other meats.

Considering how processed chicken, and even beef, is becoming nowadays, making the switch to ostrich seems to be a great choice. It is extremely easy to cook. It’s best when shallow fried rare – medium-rare. Be very careful not to overcook it as it will go rubbery! If you want a more elegant taste and have more time on your hands, cook on 100C/215F for 5-6 hours in a casserole dish of gravy, in the oven. Perfecto!

Ostrich is also high in iron – even more so than beef. This is great for those of us that lead an active lifestyle!

The photo above is a meal that I prepared. Aside from ostrich, it includes black kale, asparagus and red peppers.

All of this together makes for a great post workout meal. Here’s more of an in depth look at what’s inside:

Protein – muscle & tissue repair
Iron – blood
Aminos – tyrosine (dopamine), arginine (nitric oxide), lysine (bones & heart) isoleucine (muscle repair)

Omegas – immune system, anti-inflammatory
Vitamin C – antioxidant, fights free radicals
Beta carotene (vitamin A precursor) – immune system, skin
ITCs – detox

Antioxidants – detox
Calcium – bones
Vitamin E – immune system & free radical protection
Vitamin B6 – nerve function, liver function, energy boost, libido
Vitamin K – calcium absorption
Vitamin C – skin, organs, bones

Capsaicin – antioxidant, reduced LDL cholesterol
Vitamin C – skin, organs & bones
Vitamin A – reduces effects of free radicals
Other minerals & nutrients – magnesium, zinc, niacin, selenium


Roasted Lamb, Gem & Carrots

Roasted Lamb, Gem & Carrots

Roasted Lamb, Gem & Carrots

This dish cooks in 20-30 minutes. It is gluten, dairy and carb free. It sounds extremely healthy, but I can assure you that it is NOT lacking in flavor! Boni is a master of using foods that compliment each other’s flavor and require minimal ingredients. Enjoy!

Ingredients (serves two)

2 Lamb Neck Fillets Seasoned with Salt & Pepper to taste
2 Baby Gem Lettuce Heads
4 Blanched Spring Onions*
2 Carrots pealed & sliced into 4×1/2 inch pieces
Stick of Rosemary
Butter (optional)
1-2 tsp of Coconut Oil

*Blanching – From boiling water, a 2 to 3min process of time, cooking any veg until it is just under cooked.

Honey & Mustard Dressing

Honey & Mustard Dressing


People often ask me about sauces and dressings. Understandably so, it isn’t difficult to spoil a perfectly healthy dish with globs of ketchup, ranch dressing, or something similar.

This is a cost effective, quick and easy salad dressing recipe and is ideal for Boni’s Asparagus, Tenderstem Broccoli and Bacon Salad (see previous post).

Preparation is the key to success and convenience is what it’s all about when it comes to eating healthily. For that reason our recipe focus is built upon those very aspects.

Be sure to check the blog section on the website for more recipes and stay tuned. 20 min lamb dish coming up next!

Honey & Mustard Salad Dressing Ingredients
(Serves three)
1/2 lemon
1/4 tsp dijon mustard
2 tblsp honey
100ml olive oil
Salt to taste
Pepper to taste
25ml white wine vinegar (optional)

Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Asparagus, Tenderstem Broccoli & Bacon Salad

Asparagus, Tenderstem Broccoli & Bacon Salad

Here is a quick and easy salad recipe from Immortal Kitchen. Asparagus and bacon go very well together – the flavors are very complimentary of each other! I tried this myself and was able to make it in 10 minutes. Boni has also made a delicious, healthy dressing to go with the salad. Go here for the recipe: http://immortal-training.com/honey-mustard-dressing/

INGREDIENTS (serves 1-2 people)
3-5 asparagus tips
3-5 tenderstem broccolis
1/2 head of iceberg lettuce
200g of lambs lettuce
Bacon lardons
Coconut oil
Salt to taste
Pepper to taste



Serotonin and Bodyfat/Weight Management

Serotonin and Bodyfat/Weight Management

For extensive research about serotonin check out this article: http://m.jn.nutrition.org/content/142/12/2231S.full


We all know serotonin as the happy hormone in the brain, but not many know how it can effect us as far as our physiques are concerned.

Low levels of serotonin can result in the following symptoms:

– craving fatty foods, especially fried, and stodgy carbs such as chips, crisps and potatoes
– feeling anxious and/or worried
– depression
– lack of motivation
– struggling to get out of bed once awake
– pain sensitivity
– aggression

After looking at the symptoms, it is easy to understand how serotonin deficiency can effect your lifestyle in a way that will thwart your performance on more levels than just the gym alone.

Fixing the problem is down to nutrition (as always lol). There is an amino acid called l-tryptophan that is responsible for synthesising serotonin. Food sources are highly unreliable nowadays, so supplements are definitely your best option. Go with 1g of pure tryptophan before bed and the problems should cease. If you chose to go with food sources, good luck, and be sure to eat plenty of red meat, fish, poultry, sunflower seeds, almonds, pumpkin seeds, dried dates, and spirulina.

For extensive research about serotonin and tryptophan you can check out this article:

Insulin Resistance

Insulin Resistance

Do you crave sugar in the form of sweets, fizzy drinks and general junk food? Do you crave chocolate?

It may be that you were not born with a “sweet tooth” at all. In fact, it’s most likely down to inefficient insulin production and transport inside your body.

Here are some more symptoms:

– Unexplainable thirst
– Frequent urination
– Hunger even after just eating
– Unexplainable fatigue
– Dark skin patches around the neck & chest area
– High blood pressure
– Hyper-excitability
– Lack of motivation
– Mood swings
– Insomnia and/of disturbed sleep
– Feeling tired even after a full night’s sleep

If most of your symptoms are on the top half of that list then you are deficient in chromium. Supplement 20mcg/day and the problems will go away. If you are in the second half you need magnesium. Take 500-750mg every night before bed.

For profession medical information and a more in depth understand of insulin resistance there is a great article written by Melissa Conrad Stoppler, MD.

Go here:


Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England