Archive | June, 2014

Healthy -no oil – finger licking french “fries” and homemade ketchup

23 Jun

Yes they are finger licking yes they are healthy and yes both words can exist in the same sentence!

These were so simple, why do people even bother with going through the whole process of deep frying everything when a simple “pop it in the oven” works just fine.

Ingredients:
Potatoes
Oregano
Himalayan salt
2 teaspoons olive oil

Cut the potatoes into 1cm thick strips and rinse very well.

Drizzle with the oil salt and oregano in addition to any extra herbs you would like.

Place on sandpaper in a pan and leave in the oven for 20 minuets until crispy.

Enjoy with some homemade ketchup

HEALTHY HOMEMADE KETCHUP:

2 tomatoes
2 dates

Peel the tomatoes and blend with the date, add a hint of water if needed for a better consistency. The perfect thing about this ketchup is that you know exactly what has gone into it, no unnecessary sugar or preservatives and a better fresher taste, you end up getting the best of both worlds!

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Lemon and thyme fish

14 Jun

Fish is a great addition to a diet to add a variety of different sources of protein, it is full of healthy fats and also a great source of omega 3 (which ladies….prevents stretch marks!!)

You also have a HUGE variety of different fish which you can choose from making it so much less repetitive to have it as a meal at least three times per week.

This is a very easy way to bake your fish in the oven, while giving it as much flavour from fresh ingredients. I loved the simplicity of this dish as well as how every thing you added is completely natural and beneficial for your body!

Ingredients:
1 lemon
White fish of choice
2 teaspoons olive oil
Handful thyme
Spinach
Mushrooms

Place an aluminum foil on your baking tray and add a layer of chopped lemon at the bottom, Add handful (or more) of spinach and mushrooms and place more lemon pieces on top. Place your fish on top, rub with some lemon, 1 teaspoon olive oil and fresh thyme. Drizzle with 1 teaspoon olive oil. And place in the oven for around 40 minuets.

Enjoy with a side of brown or wild rice and some cayenne pepper.

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Crunchy Vegetable crisps – the healthy way

13 Jun

Snacking on a bag of crunchy and crispy potato chips is probably the loophole to many people’s healthy journeys. Its also one of the most unnecessarily fatty food with so much oil that it literally makes those potatoes seem like a completely different ingredient, and thats not to mention the tonne of extra flavouring colours sugar and salt that have been added to purposefully lure our taste buds to take “just one more crisp” until we reach the end of the bag.

Its time to say no to crisps. To put things in our bodies that we will enjoy JUST AS MUCH except for that horrible bloated and greasy feeling after.

Crispy. Check. Full of flavour. Check. Good for your body. Check. I introduce to you my zuchinni and egg plant VEGGIE CRISPS! And yes they were a 5 minuet spontaneous recipe which was very sucessful, youll probably have the ingredients at home to make it RIGHT NOW!

Ingredients:
1 large zuchinni
1 large egg plant
2 teaspoons olive oil
Himalayan salt

Chop the egg plants in thin strips and zucchini in circles. (Get creative with chopping, cut in the way which you will possibly enjoy more just make sure they are the same thickness/size) – make each piece around 1-2mm thick

Drizzle 2 teaspoons olive oil and a pinch of himalayan salt and spread on a baking sheet. Keep in oven for 35 minuets on high heat. Keep checking and flip the vegetables half way.

RECIPE IDEA:
You can sinply munch on these little peices of heaven or get a little more creative by drizzling some “dressing” to boost that flavour.

Ingredients:
Crispy veggies
Cooked spinach (1/2 cup)
1/2 chopped tomato
1 tablespoon tahini
1/2 lemon (juice)

Place the cooked spinach on the base of your plate followed by the vegetables and tomato, drizzle with the tahini and lemon. Add a pinch of himalayan salt and enjoy this mini “salad”

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White bean feast – beans and veggies done right!

9 Jun

Beans. The haven of every vegetarian and vegan out there, known for its great source of protein. Its also a great healthy addition to your salads as well as making them more exciting and tasty, helping you reach your macronutrient goals. They’re a great source of natural protein given to us, and are abundant in so many different kinds, there is no fear of getting bored with the endless choices/sizes/colours and flavours of the bean world as well as how you can add them to your dish.

I love my beans when they’re slightly over boiled making them sort of mushy and soft but not too creamy.

Ingredients:
1 cup boiled white beans
2 teaspoons olive oil
Chopped zuchinni
Chopped eggplant
Chopped peppers
Carrots
Chopped lemon
Spinach
Onion
Cayenne pepper
100grams tuna in water (optional non-vegetarian)

Add the olive oil in a pan and sauté the veggies and lemon until tender. Place as a side to your plain white beans and drizzle with some balsamic vinegar.

I loved the simplicity of the dish, you can really enjoy the taste of the white beans as it is. Instead of diminishing its benefits by adding lots of extra oil, accompany it with some juicy vegetables instead!

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Quinoa with zuchinni and nuts

8 Jun

Its always a good idea to mix and match your vegetables, each individual veg has its own abundance of vitamins and minerals which can be very beneficial for you- as most of you are already aware of that. But by having a range of different vegetables you’re able to supply your buddy with a huge range of all these vitamins and will get the most balanced diet of all. Apart from that, its also so much more interesting to try new flavors and change up your dishes, its like our taste buds are trying to tell us something!

I’v always read about soaking quinoa instead of cooking it and though it was about time that i give it a shot, although it does need to be prepared in advance at least the morning if you’re having it for dinner, or the night before, it really does make the cooking procedure a lot quicker, you don’t need to wait for the quinoa to boil until you mix in your veggies and it can also be enjoyed raw without even heating if you want.

Soaking quinoa:
All you have to do is soak it with double the amount of water and keep rinsing and changing the water every 3 hours or so until it becomes 10 times its original size.

Quinoa zuchinni pilaf:
Ingredients:
zuchinni
Parsley
Onion
1 teaspoon olive oil
3 mushrooms
2 tablespoons pine nuts
4 tablespoons raw quinoa
2 tablespoons raisins

Add the chopped onions and olive oil in a pan and gradually add in the parsley, zucchini and mushrooms, when sautéed and tender mix in the pine nuts and raisins and finely add the soaked quinoa and keep mixing on low heat.

Enjoy with an extra drizzle of fresh lemon juice 🙂

Its a perfect way to get your proteins, carbs, healthy fats as well as a perfect combination of delicious vegetables.

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Bulgur wheat salad with vegetables and feta cheese

4 Jun

The great nutritious benefits of bulgur wheat are way undermined, i personally think it doesn’t get enough “media attention” (can we actually call it that?) being such a great substitute to processed carbohydrates such as white rice or pastas, you can include bulgur in so many different dishes, hot or cold, in salads, and even turn it into a sweet twist with some raisins and fruit.

It tastes absolutely delicious and really does keep you full, our body needs its carbohydrates for energy especially active people if you like to cycle or go jogging. Instead of substituting your rice which you have been “frightened” of because of what you have read online, that definitlly, 100% does not mean all carbs are bad!!!!! And bulgur wheat is a great ingredient to add to your diet.

Ingredients:
4 tbsp raw bulgur wheat
1 tomato chopped
1/2 onion chopped
4 mushrooms
1/2 egg plant
40gr feta cheese
2 tsp olive oil
Lettuce
Cucumber
Parsley

Chop the onions and add to a pan with the olive oil, add in the tomato. Add bulgur and water and leave to boil.

In a pan add chopped egg plant and mushrooms on low heat for 10 minuets until tender.

When bulgur is ready mix in the mushrooms and egg plant, mix in the feta and start combining on low heat.

Pour on top of your salad and season with some cayenne pepper.

You have your carbs, your protein, your veggies, and your healthy fats! And most importantly it tastes absolutely amazing and allows you to have a plate full of food. Thats what makes a delicious and nutritious meal 😉 No need to have one piece of lettuce and cucumber on an empty plate to be categorized as “healthy.”

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