Recipes

Today’s Clean Eat – Feta, Bacon, Spinach and Sun dried Tomato Frittata

Tonight was my turn to cook for my friends. I have recently bought a house in Brixton and the oven doesn’t work so I had to think on my feet.

What would be tasty, nutritious and doesn’t require an oven…a yummy frittata!

The ingredients you will need:

Garlic
Shallots
Spinach
Sweet Peppers
Sundried tomatoes
Bacon Lardons
8 eggs
Salt and Pepper
Feta

Chop the Shallots and Garlic and place them in a frying pan with the bacon

Chop the sun dried tomatoes and peppers and add to the pan

Wilt two hand full of Spinach in the pan

Whisk the eggs together and season with salt and pepper

Add eggs to pan and mix ingredients together. Remove from heat leaving the top of the frittata still un cooked

Add the rest of the spinach, feta and sun dried tomatoes

Place under grill until top is golden and slightly crispy

Serve with a side salad and a drizzle of Olive Oil

Voila and enjoy xxx

Recipes

Today’s Clean Eat – Feta, vegetable and rice bake

Ingredients:

2 1/2 cups medium brown rice
1/3 cup grated parmesan
2 eggs, lightly beaten
2 tablespoons olive oil
250g sweet potato, peeled, cut into 1cm cubes
1 medium red onion, cut into thick wedges
1 large zucchini
125g cherry tomatoes, halved
1/3 cup black olives
100g feta cheese, crumbled

Method:

Preheat oven 200°C/180°C fan-forced. Grease a 3cm-deep, 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 3cm from edge of pan.
Cook rice according to packet directions. Transfer to a bowl. Set aside for 20 minutes or until cooled. Stir in parmesan and egg. Press rice mixture into base of prepared pan.
Place sweet potato and onion in a bowl. Add 1 tablespoon oil and season with salt and pepper. Toss to coat. Scatter potato mixture over rice base. Bake for 15 minutes or until onion is lightly browned. Remove from oven. Using a vegetable peeler, cut zucchini into ribbons. Top rice mixture with zucchini, tomato, olives and feta. Drizzle with remaining oil. Bake for 10 to 15 minutes or until vegetables are just tender. Stand in pan for 5 minutes. Cut into thick slices. Serve.

I find this is best served with some fresh al dente broccoli and 0% fage greek yoghurt

Bon appetite x

Recipes

Today’s Clean Eat – Mango and Papaya Smoothie

This summery little delight made its way on to my radar when I decided to start the new year with a detox in mind,

If you drink/ eat fruit first thing in the morning your body can absorb all the nutrients and give you the health benefits from the second you wake up!

Smoothies in place of a meal are a great way of weight loss – in a healthy balanced diet

Right – what you will need!

1 mango
1 papaya
250ml of coconut water
ice cubes

Slice the fruits into chunks, add coconut water and ice – and voila!

Garnish with blueberries – yummy!

Recipes

Today’s Health – Himalayan Rock Salt – health benefits

Himalayan salt is millions of years old and pure, untouched by many of the toxins and pollutants that pervade other forms of ocean salt. Known in the Himalayas as “white gold,” it contains the same 84 natural minerals and elements found in the human body.

The health benefits of using natural Himalayan Crystal Salt may include:

Controlling the water levels within the body, regulating them for proper functioning
Promoting stable pH balance in the cells, including the brain.
Encouraging excellent blood sugar health
Aiding in reducing the common signs of aging
Promoting cellular hydroelectric energy creation
Promoting the increased absorption capacities of food elements within the intestinal tract
Aiding vascular health
Supporting healthy respiratory function
Lowering incidence of sinus problems, and promoting over-all sinus health
Reducing cramps
Increasing bone strength
Naturally promoting healthy sleep patterns
Creating a healthy libido
Circulator support
Promotes kidney and gall bladder health when compared to common chemically-treated salt

I have started drinking a table spoon every morning mixed in with a glass of warm water. This kind of salt flush is good at getting your insides from your tummy right to then end in good nick. It cleanses and detoxifies the body! One week of pure body love!

You can find it at most stores – I bought mine at Waitrose xxx

Recipes

Today’s Clean Eat – Chicken Noodle Soup

Delicious and healthy chicken noodle soup

All you need is

Chicken breast
Miso soup sachet
Red onion
Garlic
Ginger
Gluten Free rice noodles
Sweetcorn
Carrots
Soy Sauce
Coconut oil
Spring onion
and coriander

Brown off the chicken in a pan. In a separate pan – bring miso soup to boil. Add chicken and onions, garlic and ginger. Simmer for 10 minutes. Add carrot and noodles and stir gently – after 5 minutes add sweetcorn and spring onion. At last minute splash in some soy sauce and coconut oil – and its ready!

Eat with chopsticks!

Yummy and healthy xxx

Recipes

Today’s Home – The beauty of this earth

Welcome 2014! The New Year has begun and we are all trying to do our best to keep the tipsy new years resolutions we made from the night before.

I visited home for the festive period. I live in an area in England which has beautiful mountains and when I am home I am always trying to ring around my lovely friends to join me for a walk.

My friend emma and her lil pup hugo decided to join me on a mountain stroll. It looked grey and miserable until we climbed above the clouds – and wow it was worth it!

The wind was freezing and tried to push you back from reaching the top – but hugo, emma and I were determined. Once above the clouds – it was like reaching the calm of the heavens. It was magnificent…

This world is full of beauty – and not everything is always as it seems. Sometimes if you take the time to climb though the negativity and reach higher – you will be rewarded with the beauty that sometimes can be hidden from you.

Getting to the top felt incredible – even if I did get a free blowdry

In 2014 take time to access all situations because sometimes it is not always as it seems… x

Reach for your goals!

Recipes

Today’s Clean Eat – Healthy snack to get you through the day

When hunger strikes…act fast

Keep it clean and keep it healthy

If you stock up your desk with healthy treats – it will mean you never lean to the biscuits of the chocolates

Recipes

Today’s Clean Eat – Turkey, spinach and red pepper wholemeal wraps

This tasty little treat can set the mouth on fire while still being low calorie, tasty and easily wrapped and taken to work

At 271 calories – you cannot go too wrong

Turkey, spinach and red pepper wholemeal wraps

1 wholemeal wrap
2oz deli turkey
2 small balls of light mozzarella
1 chopped sundried tomato
1/2 cup of red pepper
1/2 cup of spinach

Heat the wrap in a pan with a tiny bit of olive oil. Place all the ingredients in the wrap. Slowly wrap and heat on both sides rotating til the cheese melts. Once cooked – leave to cool and wrap up to take to work or eat fresh for lunch.

Recipes

Today’s Clean Eat – Quinoa and Edamame Salad

This nutritional dish is perfect for taking to work with you.

It is full of vegetables and the taste is wonderful. It is super filling so will last you.

It is also 400 calories of clean goodness

Quinoa and Edamame Salad

For the salad:

1/4 cup of quinoa
1 cup of shelled edamame
8 tomatoes
4 mini corns
1/4 pepper
1/3 chopped onion
1/2 cup of vegetable broth

Dressing:

2 lemons squeezed
2 tsp of dijon mustard
drop of agave syrup
sprinkle of cumin and pepper

Boil the quinoa in 1 cup of water. In a heated pan put the vegetable broth and add all the veggies except the edamame – heat.

Once the qunioa is cooked – add to the veggies and stir fry

Add the quinoa last and the dressing

A delicious dish that will last a couple of days and travels well.

Recipes

Today’s Clean Eat – Healthy Banana Crepes

I am going to start blogging about some of my clean eating recipes and little tricks I have for taking them to work with me to make sure that I stay healthy, light and clean everyday of the week.

These are Healthy Banana Crepes

All you need for crepes is:

1 egg
1tsp of cinnamon
1 banana
1/3 gluten free oats
1/4 cup of almond milk

To top:

Blue berries
Agave syrup
Greek yoghurt

Blend all the crepe ingredients together – heat a pan with a tiny bit of coconut oil then add the batter

Turn over when bubbles arise on top

Once cooked – top with all your favourite berries.

For 315 calories you can’t beat a clean start to the day 🙂

Recipes

Stress-Free Snack Preparation

Stress-Free Food Prep

When you go to work if you do not spend that extra 20 minutes planning your food for the day – there is a high chance that your healthy eating will be scuppered. When we are hungry or our blood sugar levels are low – that is when healthy eating goes out the window.

Pret, Starbucks, EAT, M&S and all the other morning shops all provide breakfast, snacks and lunches are full to the brim with crap: refined sugar, simple carbs, high saturated fat and all kind of chemicals that send your body loopy when all it wants is some fuel for the day!

Refined sugar and simple carbohydrates spike your blood sugar which means you have huge highs followed by crashes – which lead you to want to eat more as you feel tired, sluggish and cannot concentrate. Starting your day with a cake is not the path to healthy living.

You need to make sure you have a solid clean breakfast, a healthy snack at the ready for eleven-sies, a yummy lunch and an afternoon snack to make sure you don’t fall victim to the cakes, sweets and Christmas snacks…yes that season has begun!

Load your desk with nuts, fruit, hummus and veggies to make sure that if hunger strikes you are prepared!

Healthy Eating Plan

Morning snack – Blueberries

Lunch – Tuna, Sweetcorn, half fat creme fraiche, salad and tomatoes

Afternoon snack – homemade hummus and carrot sticks

All the colours of the rainbow for a office day

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Recipes

Strawberry and Banana Protein Smoothie

This little treat is the perfect morning wake up for those who can’t face eating before the big day ahead.

Its cold, it’s fruity and it’s refreshing but also contains protein to keep you fuller for longer and give you that morning dose of protein for all those lean muscle builders out there.

Protein Shakes are a great companion to a weight loss program as they keep you fuller for longer when had as a meal replacement or as a snack between meals

Ingredients:

1 scoop of vanilla whey protein
a glass of coconut water
ice
5 strawberry’s
Half a banana
Blueberries to garnish

Put all the ingredients in a glass and blend with a hand-held blender

Enjoy

Recipes

Today’s Clean Eat – Carrot and Ginger Soup with Lemon Cream

Another clean, lean and mean winter soup for you…

This Carrot and Ginger Soup with Lemon Cream is a light and low calorie dish full of nutrients to warm the belly while the Wintery months prevail.

Prep Time: 10 mins

Cook Time: 25 mins

Ingredients:

700g carrots, chopped
2 medium onions, peeled and roughly chopped
1 clove garlic, peeld and crushed
3 tbsp extra virgin olive oil
1/4 ginger stem
1 tsp medium curry powder
3 pints chicken or vegetable stock
Sea salt and black pepper
Rind of 1 lemon, finely shredded

Lemon Cream

200g half fat creme fraiche
Grated rind of 1 lemon
2 tsp fresh parsley, chopped
2 tsp chives, chopped

Heat the olive oil in a saucepan and add the onions and carrots, cook for several minutes, stirring from time to time. Do not brown the vegetables.

Then add the garlic, ginger and curry powder and cook for a further minute.
Add the stock and lemon strips to the pan, half cover the pan with its lid, and simmer gently for 20 minutes until the carrots are tender.
Cool slightly, then liquidize the soup until smooth.

Taste and season with sea salt and black pepper.
Reheat to serve.
To make the cream, stir all the ingredients together gently, or the crème fraiche will go runny, and then spoon a dollop into the middle of each bowl of soup, garnish with chives or parsley if you wish.

Serve with wholemeal crusty bread.

Enjoy clean living and healthy eating…x

Recipes

Today’s Clean Eat – Paleo/ Gluten Free Lasagna

Last night I decided to cook a lighter, healthier and gluten -free lasagna. My flat mate and I decided to dine in together to discuss the week and treat ourselves to a winter warmer!

By replacing the lasagna noodles with thin sliced zucchini you can create a delicious, lower carb (gluten-free) lasagna that’s loaded with vegetables, and you won’t miss the pasta!

Calories: 345 • Fat: 17 g • Carbs: 16 g • Fiber: 2 g • Protein: 36 g • Sugar: 8 g

Ingredients:

lean beef mince
3 cloves garlic
1/2 onion
1 tsp olive oil
salt and pepper
2 can chopped tomatoes
2 tbsp chopped fresh basil
4 medium courgette/zucchini, sliced
1 ball of mozzarella cheese, shredded
home made white sauce

1. In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmeron low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick.

2. Meanwhile, slice courgette into 1/8″ thick slices, add lightly salt and set aside or 10 minutes. Courgette has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

On a gas grill or grill pan, grill courgette on each side, until cooked, about 1-2 minutes per side. Place on paper towels to soak any excess moisture.

3. Pre-heat oven 175degrees

4. In a dish spread some sauce on the bottom and layer the courgette to cover. Then place some of the white sauce mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

5. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving.

6. To make it truly carb-free – I roasted some garlic to have as a garnish with a spinach salad to replace the garlic bread which usually compliments a lasagna

Ecco! A gluten free, paleo and healthy alternative to the Italian treat Lasagna – Buonissimo!!

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Recipes

Holistic Nourishment + Recipes

Stress-Free Food Prep

Healthy Eating Plan

Strawberry and Banana Protein Smoothie

Ingredients: