Archive | February, 2014

Spinach and pomegranate salad

27 Feb

When having salads, i think its really vital to always mix and match. First of all you need to make sure your body is getting a varied source of nutrients and also so you make sure you dont get too bored of the same boring salad everyday, causing you to fall in the doom of not finding salads exciting and when that happens – you’re in trouble!

So, make your salads exciting, add new ingredients, spices, veggies and fruits as well as protein to make sure you’re not undernourishing your body in ANY way.

Make sure you don’t ruin the benefits of salads by drowning it with high calorie- low nutrient dressings. It even takes away from the freshness of the veggies – the main enjoyment of a salad!

Ingredients:
Spinach
Lettuce
Pomegranate seeds
Walnuts
Lemon
Cheddar cheese

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Ginger and orange salad.

26 Feb

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I used to hate ginger. Yes. With all those benefits it comes with, i never used to put it in my mouth, and it was long due till it started becoming my daily routine. It does have quite a distinct taste and smell and so i started off gradually, adding a little at first to get used to the taste then all of a sudden loving the flavour i used to despise!

Ingredients:
Mixed lettuce
1/2 chopped orange
Almond flakes
Celery sticks – chopped
Ginger powder
Egg white
Chopped carrots
Chopped and peeled cucumbers.
Dressing: fresh lemon juice

This just reminds me of summer, I’m celebrating a little early, trying to get into that cheerful and energetic summer mood!

Vinegar egg whites

24 Feb

Ditch that salt and vinegar crisps bag and choose this snack everyday of the week! It satisfies that vinegar flavor that you may be craving and you can enjoy a bigger more colourful plate with no regrets to haunt you.

Ingredients: two boiled egg whites – mashed
1 chopped cucumber
1 chopped tomato
1 chopped green pepper
Black pepper
Thyme
Balsamic vinegar

Sweet and sour apple munchies

24 Feb

Following my last post on smart snacking i thought it would be a good idea to give you a taste of snacks that really do check all those boxes.

Starting off with my uktimate favourate fruit: apples!!

Ironically, when i was younger and our mum used to chop us some apple and pear boats, i used to secretly swap all my apples with my sister’s pears, i didnt really like apples, they weren’t as juicy, sweet or ‘tasteful’ as other fruits. But now i can genuinely say- i am obbsessed!

I still agree with the fact that so many other fruits do have a stronger and sweeter flavour than apples but i think that’s what makes them special! The fact that they’re quite crunchy makes you feel as if you’re not having a fruit but a proper meal, it keeps you full and satisfied and does not have that addictive taste that makes you over-eat. Thats the problem with most snacks these days, especially salty-processed carbs, your mouth tells you to keep going for more.

To add even more benefits to the already nutrient dense fruit i usually tweak my little snack of “an apple a day” giving it a little more life.

Sprinkle some cinnamon.
Sprinkle some ginger powder
Squeeze some lemon.

And there you go!

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Snacking – the pandora’s box our generation has opened.

23 Feb

Snacking can only be described as an opening of a pandora’s box. Yes! Snacking really can be extremely beneficial for our bodies, it can aid in weight loss, it’s enjoyable and it can prevent us from feeling starving before any meals which usually leads to over eating, it’s the best medicine to boost our metabolism and keep our body working 24/7.

But there’s always another side to the story; of course. Snacking can lead you to over-eating, especially when eating straight from a bag, in front of the tv, suddenly you realize you’ve eaten double what your stomach can actually fit.

The best thing to do is to snack smart.
What does that mean exactly? Just a few steps of clever thinking

1. Plan ahead
Keep some chopped veggies, washed fruits in the fridge. A healthy diet starts from the supermarket if everything processed is vanished from your cupboards, you really wont have that voice nagging you to grab the packet of crisps you know is lying there.

2. High protein snacks – healthy carbs
Egg whites, low fat greek yogurt, oatmeal. These foods stay in your stomach for a long time. They keep you satisfied and they release energy slowly and gradually.

3. Don’t go for the empty caloric foods.
Pretzels, rice crackers and such crunchy snacks that may sometimes claim to be low in fat and calories are just a waste of space and energy. They have so little nutritional value, they will not nourish your body or provide it with the right vitamins and nutrients it needs to keep going, why. Ot have a fruit or veggie instead?

4. NEVER eat from a bag, that goes back to point 1, plan ahead, keep everything in portion sized bags and containers so you know EXACTLY what you’ll be having and how much!!

It really isn’t that hard, snacking can be the perfect opportunity to enjoy a greater variety of foods and to really have a well balanced diet, so make the best of this awesome phenomenon.

Sweet potato and veggie mountain

22 Feb

Ingredients:
Broccoli
Tomato
Brussel sprouts
Celery
Cottage cheese
Extra virgin Olive oil
Sweet potato

Another sweet potato obsession plate has been invented! This time a mountain of boiled vegetables topping off the sweetness, getting in all the great benefits of the green vegetables.
This is a great dish for vegetarians, or anyone who’s finding it hard too add more vegetables to their diet!

Sprinkle some black pepper and oregano on the veggies for an extra surprise to your taste buds and drizzle olive oil on cottage cheese for that source of healthy fats. Giving you a perfect healthy balanced meal!

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Avocado and sweet potato boats

21 Feb

Following a healthy diet, you really need to make sure you choose the right foods in order to get the best source of good fats and carbs! In my opinion, they taste so much better than any processed food! Sweet potato is full of flavour and you can get so creative by enjoying it with different meals and herbs!

I decided to top a jacket sweet potato with some low fat greek yogurt, 1/2 mashed avocado, and cottage cheese. Topped off with a simple side salad; This really was a great lunch idea!

Ingredients:
1 sweet potato – boiled and baked in oven
1/4 cup greek yogurt
1/2 mashed avocado
1 tablespoon cottage cheese
Oregano

Green tea Overnight oats

18 Feb

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Wouldn’t you like to wakeup with this cute little pot waiting for you patiently in the fridge? Whenever i decide to make overnight oats i get the pleasant surprise of remebering that i dont have to rush my breakfast time by spending extra minuets which i don’t have to prepare a good delicious breakfast AND eat it before going to school. I can relax, enjoy my breakfast in peace while reading a book or catching up with the daily news before the day begins. That is the magic of over night oats – apart from the amazing taste and energy it provides ofcourse.

Ingredients:
1/4 cup green tea – warm normally prepared 1 teabag.
1/2 cup quaker oats
1/4 cup soya milk
Handful raisins
1 tablespoon sunflower seed
1/2 tablespoon flaxseed
1 apple chopped
1 teaspoon honey
Cinnamon
Flaked almond

Although it looks pretty small, after eating in the morning, i was full of soo much energy i had a huge urge to even do a little morning workout before school – something i usually do only in the afternoon, so i guess the body’s response is the main proof that this really is the PERFECT breakfast!

Veggie oregano omelette

17 Feb

Oregano is just this lovely bliss, it smells good, it tastes good and it makes nearly ANY food more delicious! Wether its brown rice, chicken or an omelette. Theres such a huge range of herbs that are naturally given to us to flavour our meals its such a shame that they are not used often and are switched with these processed flavorings that do nothing good to our body.

Ingredients:
Mushroom
1/2 orange bell pepper
Parsley
Oregano
1 egg
Black pepper
Cayenne pepper
1 chopped tomato.

Chop all the vegetables, add 1/2 tablespoon of olive oil to a pan and add the mushrooms first then gradually add in all the vegetables. Beat the eggs and add to the pan, followed by the herbs. Make sure the vegetables are well mixed around the egg.
The only way you can really get the idea of the amazing smell that came out of the pan is to go ahead and make your own. What makes it better is that the same smell that lures you to devour the dish is completely satisfied with the wonderful taste, just as promised! A great simple dish full of protein and vegetables, that really defines “indulgence”

Bowl-a-mania

16 Feb

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It has become my new favourite meal idea to just chop plenty of fresh greens, spicing it with some tasty herbs and a hint of lemon juice as well as a good portion of a healthy protein source for a great lunch idea! You feel full, but not bloated, energized and mainly you get all these amazing nutritions and a lovely colourful plate infront of you!

Making a bowl is the easiest thing ever all you have to do is make sure you’re prepared beforehand. If you have your vegetables washed and ready waiting for you in the fridge, when its lunchtime you will have no excuse but to mount the veggies and forget about any refined food! After all healthy eating does start with
1. Your shopping
2. Organization

So my advice is have ready chopped vegetables from the morning in a lunchbox in the fridge, when its lunch time all you have to do is mix and match. Veggies done!

Daily dose of healthy fats:
Top your veggies with a tablespoon of olive oil to make sure your body still has a good source of unsaturated fats to be able to function properly.

Protein!
To make sure you stay full for longer, proteins stay in your stomach to be broken-down. They are also vital for growth especially muscle growth, it will make this a perfect meal before or after a workout session! Black beans/chicken breast/egg white

Herbs:
Nothing tastes better than that hint of spiciness, so don’t be scared to take a little risk by adding a hint of spices to your meals. Cayenne pepper is one of my all time favorite- well known for its fat-melting magic 😉

And that- dear followers- is how a real healthy bowl is done! Look at that plate of goodness! A huge portion- low calorie- low fat and just keeps you healthy and happy! You never get bored and can mix and match different ingredients everyday, lunch really can not come easier!