Archive | April, 2014

Zuchinni and carrot strips

28 Apr

Filling your salads with colourful strips of vegetables really gives it a more exciting twist, that way you can enjoy both the idea of having a pasta-like dish but in a much more healthy and colourful way!

Ingredients:
Zucchini ribbons
Carrot ribbons
Lettuce
Cucumber
Red lentils
Tomato

Adding lentils to salads is a great option, they are prepared really easily and quickly and also provide you with a lot of protein, also they are not a full source of protein you can mix some nuts or barley with lentils to get the full range of amino acids you need.

20140428-105405 am.jpg

Minty zoats – healthy porridge idea

28 Apr

When you have mint under your hands and you smell the georgeous aroma it gives out as well as being aware of its wonderful soothing and antimicrobial properties, its such a big temptation to try and include it in nearly all my dishes.

And its porridge’s turn now, something so simple but so full of flavour, i finally found a flavour of porridge which doesnt need a million extra ingredients to make it exciting

Ingredients:
1/2 cup oats
1/2 cup grated zuchinni
Handfull chopped fresh mint

Cook in water and enjoy either warm or cold.

Optional: drizzle with a dollop of honey for you sweet sweet sweet toothers out there.

20140428-065600 am.jpg

Tabouleh inspired – quinoa salad

27 Apr

20140427-012023 pm.jpg

When having salads for lunch, and you are in a rush, only under an hour to prepare your meal before heading back to work, its easy to get lazy and forget a vital macronutrient in ANY healthy diet – proteins.

Proteins are great for keeping you full for longer after a meal as they stay and are digested in the stomach, it will prevent you from feeling the need to start snacking a few minuets after lunch.

The thing about proteins is that things such as chicken, or lean meats have to be prepared before hand, if you don’t have some ready in the fridge then you have no option but to find another source of protein to quickly add to your salads. Beans are even worse, as much as i adore them, you need to prepare them the day before to boil for a few hours, its always a good idea to boil some and keep in the fridge to enjoy for a few days.
Moral of the story? If you plan well you will never have a problem but sometimes were not perfect humans (unfortunately) and life gets in the way as we end up so preoccupied that we don’t even have time to scratch our heads, never mind a whole meal prep session.

Thats where quinoa comes into the picture. A dry ingredient, which should always be in your cupboards for emergencies like these, 10 minuets and youre ready to go with a nice bowl of protein and slow-energy releasing carbs.

Ingredients:
Handful mint
1/2 cup shredded lettuce
1 cucumber finely chopped
1 tomato finely chopped
1 cup finely chopped parsley
1 large cabbage leaf – shredded
Juice of 1 lemon
1 tablespoon balsamic vinegar
1/2 cup cooked quinoa
Salt and pepper to taste

Mix all the ingredients and you have your colourful quinoa bowl!

Spinach and rye flatbreads

26 Apr

When you get into the habit of always having a nice colorful salad for your lunch or dinner, you need to make sure you have a good balance of all the macronutrients you need.

Wether its a grilled salmon or chicken for protein or some source of healthy fats like olive oil.

Most people also seem to always make the mistake of thinking they’re enjoying the healthiest meal ever- a salad- but having a bread basket as a side which they devour and ruin the whole point of a “low calorie high nutrition dish”

If you feel like you need something starchy and bready with your salads, make your own! That way you know exactly what has gone in them, they can always be enjoyed fresh and most importantly they are unproccessed.

Ingredients:
1 cup rye flour (and 1/2cup for when opening up the dough)
2 cups cooked spinach

Sautee the finely chopped spinach unti l smooth and gradually add to the flour and knead.
If the dough needs a little moisture add 1 tbsp of the leftover water when you sauteed the spinach to get the right consistency.

Divide into 6 mini balls and start opening up on a floured surface into thin circles.

Spray a pan with some olive oil spray and add each circle for 2 minuets on each side.

You have to make sure you get them thin enough to be able to be well cooked on the pan.

If they’re a bit thicker you can place them in the oven for 20 minuets.

Store in fridge.

You can enjoy them:
With salads
As a wrap (great with smoked salmon)

20140425-080440 am.jpg

2 ingredient mint-boosting smoothie

24 Apr

Zucchini and chicken omelete

21 Apr

Chicken and egg whites are two of my favourate protein sources, not only do they taste great but they give you plenty of protein with little saturated fat.

Its important to include protein in all your meals as it is the only part of the meal which is responsible for keeping you satisfied for longer.

Omelets are genius, because you can literally add different toppings everyday and never get bored, especially when using egg whites only you can transform them to be both sweet or savoury, add different herbs and get creative.

Ingredients:
2 egg whites
1 teaspoon extra virgin olive oil
1/2 chicken breast
2 mushrooms
1 small tomato
1/4 cup shredded zucchini
Black pepper

I started off with 1 teaspoon extra virgin olive oil in a pan, then added some chopped mushrooms and tomato, with a hint of water, after mushrooms have become soft i added the shredded zucchini and topped it off with 2 egg whites. Leave on the stove for a few minuets covered and serve with some leftover chicken breast pieces.

20140421-073731 am.jpg

Choco-chia pud

21 Apr

20140418-090059 am.jpg

Just as promised another chia seed pudding and this one is truly to die for.

Once you get used to your new ingredient and know exactly the consistency and texture it brings then its so much easier to add it to your daily dishes to enhance them or change them up a bit to make sure you are getting the full spectrum of vitamins and nutrients that you need.

So here is the chocolate goodness that makes me feel sorry for everyone who still craves sugary processed ice cream and finds it hard to give up in order to “loose a few kilos” it makes me sad that its so hard for people to psychologically accept that this right here is all natural given to us by earth and tasted so much more amazing and gives our body energy as well as not adding those extra pounds which everyone today fears!

Ingredients:
1 frozen banana
3 cups raw spinach
1 date
1 tbsp raw cacao powder
5 cashews
1 tbsp chia seeds
1/2 cup water
6 ice cubes

Blend water with banana and spinach to get the liquidy consistency, add and blend all the other ingredients except for the chia seeds.

Mix in the chia last with just a spoon.

Leave to set in fridge for around 2 hours.

Get yourself psychologically prepared to taste the most luscious chocolaty desert ever.

“OMveGGie” curry – healthy vegan curry!

17 Apr

This is way way way to amazing for me to have waited this long to actually try and make a curry, iv always put curries at the back of my head not really ever thinking about trying out “healthifying” the very popular dish. After going to an indian restaurant for my sisters birthday, i was inspired to try and get everyone to enjoy the wonderful taste of spices without feeling bad and came out with this bowl of goodness which i think can not get ANY better!

Ingredients:
1 Grated zucchini
1 cup Chopped cabbage
1/2 Chopped eggplant in thin sticks
1 Chopped carrot
1 diced tomato
1/4 finely chopped onion
1 tsp extra virgin olive oil
1 tablespoon curry powder
1 tablespoon cumin
Hint of: cayenne pepper, turmeric
1/4 cup Red split lentils

Add the oil onto a sauce pan and as it heats up add the spices followed by the onion and then tomatoes, mix for a few minuets then add the vegetables and cover, adding extra water and mixing every now and then.

Boil the lentils and leave to cool, adding them into a bed of lettuce (you need that fresh cold ingredient to balance out the herbs) 🙂

And enjoy! A 15 minuet cooked and delicious dinner!!!

20140417-081627 am.jpg

Chia seed pudding

16 Apr

I finally went and bought me the ingredient which i have been hearing ALOT about – chia seeds! The magical ingredient, absorbs the water around it creating a jelly like texture.

Just like tofu, chia seeds are tasteless and therefore get the taste of anything you add with them – you can definitely say chia seeds are a superfood with the countless benefits and nutrients they fill your body with.

This was my first ever try at a chia seed pudding and although i thought it was going to be a disaster till i get a concrete idea of the different ratios and amounts, it was a great success for my first ever chia seed pudding.

And i can guarantee that many more will come!

Ingredients:
1/2 cup water
2 tablespoons chia seeds
1/4 cup almonds milk blended with (hazlenuts, cinnamon, coconut and half a banana)
1 tablespoon oats
1 tablespoon wheatbran

Keep refrigerated overnight and enjoy this jelly like pudding for breakfast or as a snack. It really does magically transform overnight 🙂

(I hadn’t blended my nuts and banana with the almond milk so they were crunchy and separate, but i think blending it would create a smoother texture and more even taste – )

20140416-110954 am.jpg

Sweet and simple ZOATS – healthy breakfast

14 Apr

Back to another form of my second favourite breakfast (after my spinach-based smoothies) this was an idea i saw getting popular around the fitness instagram world and although was quite excited to try it, didnt really quite expect it to be THIS successful.

I do have a sweet tooth which i must always satisfy when it comes to my porridge, wether its with dates/raisins/carob or honey, these are all great healthy ways to add flavour to your dish however when you can have an even sweeter amazing creamy porridge with just VEGGIES – how can you honestly say no?

Zuchhini- the revolution to all our problems, the vegetable that mixed sweet and healthy all in one nutritious creation.

Ingredients:
1 cup grated zuchinni
1/2 cup rolled oats
1 tablespoon wheatbran
Water
Coconut flakes
Hint of cardammon powder (optional)
Flaxseed
Egg white

Add all the ingredients except for the egg whotes, making sure you dont add too much water, if it evaporates then gradually add more – to give your porridge the preferred consistency. After the oats have been cooked, add in the egg whites and mix, keep on stove for 1 minuet on low heat and keep stirring.

Optional: I kept mine in the fridge for a few minuets to cool down a bit, sort of like a warmer version of overnight oats. (Especially with the weather getting quite sunny these days – at least on this side of the globe)

I really thought it was going to need extra cinnamon or honey or even an apple on the side to give it that extra flavour but it was so full of the wonderful sweet zuchinni flavour, it really needed nothing more!

20140414-100535 am.jpg