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Coconut Tofu Curry With Courgetti | Recipes

Coconut Tofu Curry With Courgetti

Delicious, Nutritious, Low Calorie, and Full of Good Fats and Protein! 

Coconut Tofu Curry

This meal is perfect to throw together when you get in from work! Its really easy and takes no time at all. There are little shortcuts which make this recipe perfect to make your family, friends or housemates without breaking the budget! Its completely clean, gluten free, dairy free and sugar-free – so you are ticking all the healthy eating boxes with only a handful of ingredients!


Difficulty: Medium

Lasts: 1 day

Travels: In Tupperware

Storage: Fridge

Coconut Tofu Curry With Courgetti

Ingredients:

  • Courgette – 1 spiralized (to make this easier you can buy prepared from Courgette Spaghetti from Tesco)
  • Tofu – 1 Pack
  • Sugar Snap Peas – Few handfuls
  • Peppers – 1 red
  • Onion – 1 white
  • Garlic – 1-2
  • Coconut Milk – 1 400g can
  • Chilli – 1 red
  • Ginger – 1 knob
  • Coconut Oil – 1 tbsp
  • Lime – 1 lime

Coconut Tofu Curry With Courgetti

Method:

#1 Heat a wok to a medium heat and add your tbsp of coconut oil

#2 Chop Tofu into small squares and shallow fry in the coconut oil until slightly crispy. Remove from wok and place in a bowl on the side. (try not to pick 😉 )

#3 Chop up your onion, pepper and garlic into small chunks and put in the wok. Simmer these on a low heat for a few minutes.

#4 Add can of coconut milk and turn the heat up to a medium. Chop the chilli an garlic into small pieces and add to the wok.

#5 Grab the courgette spaghetti. Heat a frying pan to a high heat with a little drop of coconut oil and pan fry the Courgetti for about 2 minutes.

Coconut Tofu Curry With Courgetti

#6 When the mixture is simmering nicely – taste – if you have a well-rounded taste with hints of garlic, chilli and ginger – add your sugar snap peas.

#7 Once the sugar snap peas are looking cooked (they should still snap but not be raw) add the tofu and season with a squeeze of lime.

Dish out into a bowl and enjoy this little spicy healthy treat to warm your belly

 Coconut Tofu Curry With Courgetti

Let me know if you try this recipe! @cyntra.in.the.city on Instagram or share with me on facebook! I love getting your feedback!


For More Stress-Free Recipes Click Here: Nourish

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Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.


1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

Healthline


2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

Fruit Bowl


3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

nuts


4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!


5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

1


Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

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How to become lean for life!

 

lean for life Louise Parker Method


January

The time of year for new starts and new years resolutions. High hopes after the Christmas cheer of shifting those extra squidgy bits that came from the cheese platter…guilty!

Many of us start out with a plan to start eating better and to shift Christmas pounds but when we go to search for the plan that will suit our needs we are bombarded with so much information it can become very confusing.

“No Carbs”

“More Fat”

“Gluten Free”

There are many different plans to follow however most people will find that these plans may make us reach our goal but what next… you will never have a carb the rest of your life?


 Lean is a Lifestyle

On Wednesday, I had the pleasure of joining a talk hosted by Lauren Armes, Welltodo, with Louise Parker from the LPM to discuss her new book Lean for Life: The Cookbook. The Louise Parker Method is well known as being the fame and celebrity go to for all things ‘weight loss’ and lifestyle chance. This perked my interest and I went along to get the inside scoop of this method.

I loathe dieting and I’m on a mission to end it!

The opening line from her book was read aloud to the crowd – this really perked up my interest! Louise started to tell us about her journey through health and lifestyle and how the Louise Parker Method came about. Contrary to this ladies slim physique she explained she had battled with weight and yo-yo dieting for years and is well aware the different ‘diets’ that women put themselves through in order to look great.

Letting go of the all or nothing approach

Louise explained that to be lean for life you have to accept that some days you won’t get it right. If you indulge a little too much just get back on it with the next meal or snack. It is all about mindset and lifestyle. The odd glass of wine here, or steak and chips for dinner there won’t impact you, as long as the majority of your decisions are good for your body. Operating at a 70:30 ration means that it will give you the longevity mindset to continue.


The Louise Parker Method

Lauren and Louise continued to discuss how the Lean for Life: The Cookbook can support those who are following the LPM method and then introduced the four pillars that make up the Louise Parker Method.


Think Successfully

To achieve your goals and make the right choices to become the best you – you need to change your mindset! Once you get the method and the principles behind making the right choices, you have fundamentally taken one of the hardest steps in the right direction. With this new mindset and belief in success you will set yourself up for success on your goals!

Your brain is the most important muscle there is in your transformation, and you are going to train it consistently, as you would your body.


Eat Beautifully

No gimmicks, no ‘free froms’, no fads just filling your plate full of nourishing whole food that will give you all the right energy you need. The recipes in the book will provide you the tools to make excellent meals that will make life and living lean easy and part of your lifestyle

With a lower calorie diet you need to make sure you pack those calories full of nutrition

There will be days where you indulge and may be a little naughty – but that is fine as long as 70% of the time you are nourishing your body with simple, healthy and beautiful foods!


Work Out intelligently

Very simply, you’ll move more. You’ll also exercise in the most intelligent way, combining the maximum amount of fat-burning and toning, while boosting your metabolism and making you feel fabulous.

There is no point wasting your time with exercises that you will not keep up or enjoy. With any goal in sight you need to keep moving (even if it is just getting in those 10,000 steps a day)

Remember if you don’t enjoy it, find something you do. When you want to change your lifestyle and incorporate exercise in – it has to be something you enjoy otherwise you will not stick to it!


Live Well

The last foundation is about your Lifestyle. Making changes that apply to your wider health. Sleep, Digital Detox and starting to change those patterns that cause you to make bad choices.

When you get a bad night’s sleep it puts your hormones out of whack and this can impact everything from feeling low to how hungry you are.

We are surrounded by digital – even now writing this – my phone is buzzing, the screen is bright and I have my favourite episode on.

We can all take a leaf out of this one!


Become Lean for Life

Listening to Louise talk, it really struck a chord with how much information we are bombarded with, and how many do this, do that, eat this, stop that there are in the world… when actually it is all very simple.

By following simple principles of eating protein, fat, good carbs and balancing that with exercise you really have set the foundations for a life of ease.

We can all do with a bit of guidance, which is why I would recommend taking a look Louise’s new book, which offers recipes and meal guidelines to give you an idea of how you can live your life a simple way and achieve your lean goals.

Personal Rant!

From a female perspective, we are born into a World where how we look is discussed every day!

Magazine front covers are filled to the brim with crap to make us feel bad! The new fad to make you a size zero, drinking some tea that will ‘detox’ you (a.k.a a laxative), don’t eat a carb or you will look like a whale or gobbling keytones will be the be all and all!

All in all, generally confusing the f*** out of us – when all we really need are simple positive principles, regular ways to exercise, a confident and chilled mindset, which when followed the majority of the time will allow us to be free of the negativity and allow us to live lean and happy lives.


The above article was written with my own opinions and values

Recipes

Delicious Spinach and Aubergine Parmigiana


DELICIOUS SPINACH AND AUBERGINE PARMIGIANA

tasty

This little dish fills me with so much warmth. It is the perfect winter warmer which just keeps getting better. The ingredients cost little but the flavour is insane.

You can have it hot and eat it straight away or you can package this little delicacy up into some tupperware and take into work for a healthy treat.

My recipe has been updated to have all the flavour but less calories, hope you enjoy!


Ingredients:

2 x Aubergine
Glug of Mellow Yellow Rape Seed Oil
1x Red Onion
3 x clove Garlic
1 x 400g chopped Tomatoes
4x sprig of Basil
1/2 bag of Spinach
Splash of White Wine Vinegar
Grated Parmesan


Method:

Grab a griddle pan and heat up with a splash of Mellow Yellow Rape Seed Oil. Slice the aubergines and add to the pan to get a nice charred effect.

In another pan add another glug of Mellow Yellow Rape Seed Oil and chop the onions and garlic and add to the pan. Add some salt and pepper at this point and leave to soften. After 5-10 minutes add the spinach. Leave a few more minutes and add the tomatoes, basil and a splash of white wine vinegar and simmer to reduce.

Heat the oven to 190c and grab a over proof dish.

Take the charred aubergine and place a layer on the bottom. Add layers of tomato mix and aubergines until it is all used up. Sprinkle some parmesan on top of the mix for a nice crispy topping. This is up to you how much you add – but this is where the calories come from – so you can have too much of a good thing – however if you burn it off in the gym the next day – go nuts. 

Crack some black pepper on top and place in the over for 30 minutes

Leave to stand for 5 minutes before serving

aubergine parmagiana


A delicious meal to keep you warm this chilli winter. Perfect as a main with a side salad or to accompany some baked chicken.

In this recipe I have used Mellow Yellow Rapeseed Oil. Not many people know but using the right cooking oil has a big impact on health. Olive oil should be had cold and never heated. Coconut Oil can be heated but also leaves a subtle flavour. So I have been trying out this delicious cold pressed rapeseed oil. It has the lowest saturated fat content of any commonly available cooking oil – it contains less than half the saturated fat that is found in olive oil and is packed full of Omega 3. Mellow Yellow has a wonderful subtle nutty taste, it is ideal for salad dressings, while its high smoke point makes it perfect for high temperature roasting and stir-frying oil.

Enjoy xx

Recipes

Anti-Inflammatory Squash and Lentil Coconut Curry

anti infl curry

This dish is perfect to make on a Monday and keep tucking into for the next few days

Difficulty: Easy
Storage: Fridge 3-5 days
Travel to work: In Tupperware
Heat: Microwave

This is a perfect anti-inflammatory dish. Inflammation is incredibly important. It helps the body fight foreign invaders and also has a role in repairing damage. Without inflammation, pathogens like bacteria could easily take over our bodies and kill us. Although acute (short-term) inflammation is beneficial, it can become a major problem when it is chronic (long-term) and inappropriately deployed against the body’s own tissues.
It is now believed that chronic, low-level inflammation plays a major role in almost every chronic disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.

Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.

This dish contains Tumeric and Ginger: to highly regarded anti-inflammatory foods.
It is also vegetarian – so rates highly to keeping an alkalised ph in your body

Ingredients:

  • 1 butternut squash
  • 7 cloves garlic
  • Knob fresh ginger, grated or finely chopped
  • 3 red onions
  • 2 white onions
  • 2 tsp or more tumeric
  • 300ml of chicken stock
  • 500g red lentils
  • 1 tsp black pepper and Salt
  • 1 bar creamed coconut
  • 1 can of coconut milk
  • Spinach or Seasonal Greens (1 bag)
  • 1 lemon
  • coriander
  • Spring onions
  • Fresh chilli

Method:

  1. Peel the squash and dice into chunks and place into the pan with the garlic, onion, ginger. Sizzle until onions are browning and the squash starts to ever so slightly soften. Add the creamed coconut, coconut milk and chicken stock. Simmer
  2. Simmer for 10 minutes, add the red lentils, black pepper, turmeric and chilli if using, stir and let simmer on medium for a further 15-20 minutes until the lentils are soft.
  3. Add more water if the consistency is too thick.
  4. In the last few minutes, add the greens and stir through.
  5. Turn off the heat, add the sea salt and pepper, the juice of a lemon.
  6. Stir through the roughly chopped coriander and sprinkle spring onions on top to serve

Eh Voila – Delicious and Nutritious!

Explore/ Recipes

Eat Yourself Young – Elizabeth Peyton-Jones

If someone told you that you could make some small changes to your life that would make you look and feel younger, rejuvenated and alive… Would you not jump at the chance?

Do you sometimes find you start on a “health food quest” only to give up because you cannot be bothered?

Do you wake up everyday feeling like your head is in a bit of a fuzz, your hair is lifeless and your skin is dull – and then seek help through a pill or a coffee?

Does this sound like you?
I will be honest and I can put my hand up!

If you are ready to make a change then I think it is about time you went and read Eat Yourself Young
and Cook Yourself Young by Elizabeth Peyton-Jones

I discovered this book while researching how what happens in the gut affects the entire body. I was then fortunate to find myself attending a talk with Elizabeth, where I was able to hear first hand, how making small changes to how you nourish your body can really change how you look and feel.

Here is what happened when I met Elizabeth…

Elizabeth  (a natrupath and Master Herbalist) explained how 70-80% of the problems she treats with her clients is solved by a change of diet. Not a special pill, not cream, not voodoo… just food.

(at this point my ears truly pricked up)

She went on to explain that people have now become emotionally involved with food rather than just eating for nutrition. “When you become emotionally attached to food, you can’t make good decisions” – what she is referring to here is that morning coffee that has to be part of your routine… rather than waking up and identifying why you are tired you are associating a feeling with it. This goes for chocolate or other the sugary snacks you see as a “pick me up” in the afternoon in the office. She went on to explain “if it is emotional, it is addictive and it is not good for you” Instead of thinking about food as merely a means to a nourishing ends we are associating an emotion which is not beneficial.

(Interesting… Guilty!)

Elizabeth continued to explain what is making us old:

  1. Acidity
    2. Inflammation
          3. Digestive Problems 
                 4. Oxidation
                        5. Hormones

Each one of these is highlighted in her book and explains how they are affecting your bodies youthing abilities.

She went on to explain how our body sends signal to us – most of which we ignore or we medicate rather than dealing with the issue head on. All of us at some point will be affected by the 5 issues listed above. In what way and to what degree is all personal.

She went on to explain the top 3 to really focus on if you want reach your full potential

Acidity

When the body is acidic your body is not happy. Like fish, our bodies happiest state is at alkaline. The foods which are acid-forming in our body are: Meat, Dairy, Alcohol, Caffeine and Sugar – no surprises there really.
Our body draws on our natural minerals to alkalise these – thus pulling minerals from our teeth, hair, nails and bones.
This leads us to looking and feeling lifeless…

So what does Elizabeth say the top 3 things you can start doing to change this:
+ Lemon and Water 
+ Green Juices (try and go no fruit)
+ A plate of vegetables everyday

In her book she goes on to tell you how to cook to draw the most nutrition from vegetables and how to affectively alkalise your body without feeling like you are giving up the things you love. Simple changes to make a glowing you!

Inflammation

Inflammation is when your body swells to warn you. This could be in your mouth from allergies all the way down to your stomach. The latter is the harder one to identify. When your body has an allergy you may not even notice – there are subtle signs such as sniffing or coughing after/ during a meal, bloated-ness, and other little signs which we as humans so cleverly ignore.

In her book she gives a list of ailments and potential causes. If you think you have an allergy (or maybe you have no idea) it is definitely worth a look.

Tricks for dealing with Inflammation are: Ginger and Tumeric
She went on to explain that anything labelled with “itus” is an inflammation… e.g. tonsillitis
Which can be treated by alkalising the body and introducing these anti-inflamatory foods rather than guzzling down anti-biotics or other pharmaceutical drugs

Oxidation

Protecting yourself from the free-radicals. Making sure your diet is rich in anti-oxidants to fight the daily interactions with free radicals which age our cells from the inside out.

I am not going to re-write the book but I would highly recommend you look this lady up. Her website EPJHealth provides a plethora of information to get you started on your quest to transform yourself into the most vibrant version of you!

Her book Eat Yourself Young has guides, plans and questionnaires to help you find out where you are.

Cook Yourself Young gives you the pillars and a host of recipes to get you started.

Are you fed up of feeling fine?
(Defined by Elizabeth)

F – fucked up
I – Insecure
N – Neurotic
E – Emotional

Then start by making those small steps to a more youthful you

I shall end this blog with the parting words from Elizabeth

“May you never be fine”

“May you reach your potential”

“May you eat yourself young”


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5 Reasons to go Meat Free on Monday


ⓜⓞⓣⓘⓥⓐⓣⓘⓞⓝ Its September - one of my favourite months of the year... It's the beginning of the month and a perfect time to set new goals and reflect. As we move from summer to autumn, it allows us to adapt and get ready for the cooler months and also invest in safe ways to keep our tans... I'm looking at you @bondisands What's your goal for September? #September #goals #fitnessblogger #fitspo #fitness #quote #quotes #qotd #motivation #inspo #instagood #instadaily #london #girls #happiness

More and more people are starting to introduce Meat Free Monday into their week. You may be asking yourself why?

It seems to be the buzz hashtag on a Monday, instagram full of pictures of people’s plant based meals and there is even the Meat Free Monday Cookbook out now to buy!

 

So let’s go back to they WHY

#1 Health Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity.

Screen Shot 2015-09-03 at 08.53.04

#2 World Going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.

#3 Weight-loss Eating a plant-based diet can decrease total calorie consumption which helps you obtain and maintain a healthy weight, a key component to preventing and treating diabetes.

Screen Shot 2015-09-03 at 09.01.04

#4 Money Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

#5 Animals The most important point. We are a long way from our hunter gatherer pasts where we had to work together to hunt for meat. Today animals are getting mis-treated in order to meet the worlds needs for meat. By eating less meat you are creating a lesser demand. For all the other days of the week make sure you choose local farmers meat, free range and organic to make sure the meat you are eating has had the best possible life.

Screen Shot 2015-09-03 at 09.04.26

 

So why don’t you try it out… make Monday your Meat Free Day and see how you can explore plant based proteins and see if it makes a difference to your life. Please share with me any recipes you use! I am always keen to hear all of your views!

Peace x

(not my photos)

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Today’s Clean Meal: Organic Turnip Cottage Pie

In the last 2 years I have been moving away from more conventional veg and trying out new vegetables in old favourites. This isn’t because I am anti the potato – I just think there is a world of vegetables out there which could be used instead.

Glycemic-Index

White potatoes feature quite high on the Glycemic Index thus meaning it has a higher impact on your blood sugar levels and insulin. Without getting too scientific as this is not my major – when the blood sugars spike – the body releases insulin in the blood stream to counter act the spike. Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects.

So knowing this information but without neglecting some delicious classics I have decided to update the traditional cottage pie – with a twist of turnip

Turnip_2622027

Turnip has a GI value of 62 – means they are middle of the range but paired with high protein contents will help control that spike. So enough science… whats the recipe.

IMG_0367

Ingredients: for 4-6 people

  • Turnip x2
  • 800g of Lean Grass Fed beef mince
  • 3 Carrots
  • 4 Sticks of Celery
  • 500ml Homemade beef stock or bought from a butcher
  • 2 tins of chopped tomatoes
  • White onion x 2
  • Red onion x 2
  • Garlic
  • Salt and Pepper
  • Butter

Method:

Turn oven to 180c. Chop up the onions, garlic, celery and carrots into small chunks.

Heat a pan and add some ghee. Slowly sizzle off the onions and garlic until they start to soften. Remove from the pan and set aside but leave the onion juices in the pan.

Add the beef at a low to medium heat, turning the beef slowly, let the juices from the onion cover and flavour the beef.

When the beef begins to brown – add the carrots and mix them together. Add the celery and the onions into the mix.

Slowly add the beef stock and turn the heat up to med – high. Add the chopped tomatoes. Keep stirring the dish on a medium high heat until all of the dish is bubbling away. Then leave on a low to medium heat.

While this simmers away… peel and chop your turnip and place in pan of boiling water and cook until tender. Once tender – drain the water and add a pinch of sea salt and butter and start mashing.

Grab a baking dish – add the contents of the mince to the bottom. Add the mashed turnip on top and if you fancy a little more crispiness add some shavings of parmesan. However tastes just as good without.

Pop in the oven for about 30-40 minutes until golden and crispy. Leave to stand for 5-10 minutes – then serve.

Delicious and Nutritious evening meal.

IMG_0368

Balance

Today’s Workout: Pre and Post Workout Meals

A lot of people ask me: What should I eat before/after a workout?

There is a lot of information out there and I can’t give you the right answer for everyone but I will share with you what I do.

First thing you need to ask yourself is What do you want from your workout?

  • Are you wanting to gain muscle?
  • Put on weight?
  • Get lean?
  • Lose weight?

Once you know this the internet is your oyster

My aim is to stay slim and build lean muscle

This means I mix cardio with weight training therefore this means that I need a combination of carbs for energy and protein for power. If you are only doing 20 mins of HIIT – carbs are enough alone but if you will be spending over 40mins in the gym you need protein too. Keep your meal light and have it an hour before the gym to ensure you don’t get cramp.

Here is a picture of my Pre-Workout Meal

pre workout meal

1 Apple, Half a banana, teaspoon of natural peanut butter and a boiled egg – washed down with lemon water

After a workout you will need to replenish your glycogen levels and add some protein. The perfect way to do this if you’re in a rush on your way to work or havent quite your appetite back is through a smoothie.

This is my Post Workout Smoothie

powst workout smoothie

Coconut water for hydration, Apple and Mango for carbs, Spinach for greens, Almonds for a little fat and Pea Protein for all veggie and natural protein

Share with me your pre and post workout meals

Happy Training

Recipes

Today’s Clean Meal – Baked Eggs with tomato, quinoa and spinach

Another day and another clean meal to add to the winter repertoire…

Baked eggs have become quite the fashionable addition to the brunch menu in most restaurants however it also makes a perfect vegetarian winter warmer which is packed full of protein.

Ingredients
4 eggs
2 tins of tomato
1 sachet of waitrose love life quinoa
Tsp cumin
Balsamic vinegar
Onions
Garlic
Bag of spinach
Ball of mozzarella

IMG_3001.JPG

IMG_3002.JPG

Recipes

Juice Cleanse – Overview of Day 1

Embarking on my first day of the juice cleanse – I thought it would be helpful to write a little diary of how I am feeling…the good, bad and the ugly…

6am Woke Up: Having dreamed about my juice cleanse all night I awoke up pretty tired. I also didn’t have enough sleep but that was due to seeing a screening of Boyhood which was incredible

6.45-7.45am Hot Yoga –  The session was HOT! The class was full and the poses were strong. Towards the end I had to lie down as I noticed my internal temperature was not coming back down. I think this was primarily due to poor yoga cloth choices and that I drank alcohol last night

8.15 Shot of Ginger and Apple – I was supposed to have hot water and lemon but due to the fact that I was “glowing” from the session – slightly late – and grimacing at the fact I would have to take the Northern Line to work – GROSS.COM

9.30 Breakfast Smoothie: Glo Super Smoothie: This is made up of Apple, Lemon, Pineapple, Cucumber, Avocado and Wheatgrass. Glo kindly took the avocado out of mine as I am allergic. Feeling fresh and made the juice last for half hour

12pm Brunch Juice: Glo Super Detox: This is made up of Cucumber, Celery, Spinach, Apple, Parsley, Lettuce and Spirulina

2pm:  Feeling the fuzz – losing concentration a wee bit but powering through

3.10pm Lunch Juice: Glo Tastic: Pear, Broccoli, kale, courgette, carrot, ginger and lemon. Could not have come sooner 😀

6pm – Electrolyte: Orange, Salt, Honey, Lemon and water – this would have been almond milk but i am allergic to Almonds 😀 It was weird drink – I didn’t really enjoy it as it was quite salty but it did the trick and perked me up to tackle John Lewis and Jo Malone to find a 21st birthday present.

8.30pm Dinner Smoothie: Glo Super Smoothie: Apple, Lemon, pineapple, cucumber, avocado and wheatgrass. To be honest I wasn’t even hungry – which I was surprised about! I did sip my drink but I didn’t have my SOS food and was not craving anything.

9.30pm Bed  – from having 5 hours sleep the night before it was time to go into the land of nod

Day 1 – I felt this was a great success – it didn’t interfere with my day. I feel tomorrow will be tougher when I am in full throw of the detoxification!

Recipes

Today’s Clean Meal – Portion Advice

210314 portion size

Ever said to yourself – I don’t know why I am putting weight on as I only eat healthy food?

The key is portion sizes! Today’s sizes are through the roof and it is so easy to not even realize when your plate is too big.

Your hand is the best guide…portion size hand

Remember – bigger is not always better

xxx

Recipes

Todays Clean Eat – Asian Quinoa Salad x

Asian quinoa salad

 

This little treat you can make in advance and it will last you for about a week! yummy nutritious and full of colour

 

INGREDIENTS

1/2 cup quinoa
1/4 cup shredded red cabbage
1/4 cup grated carrots
1/4 cup corn kernels
1 green onion, thinly sliced
1 avocado, halved, seeded, peeled and diced
1/4 cup chow mein noodles, for serving

FOR THE SESAME VINAIGRETTE:
1/4 cup plus 2 tablespoons STAR Natural Rice Vinegar
1 clove garlic, pressed
1 tablespoon sesame oil
1 tablespoon sugar
1 teaspoon soy sauce
1 teaspoon grated ginger

INSTRUCTIONS
To make the vinaigrette, whisk together rice wine vinegar, garlic, sesame oil, sugar, ginger and soy sauce in a small bowl; set aside.
In a medium saucepan, cook quinoa according to package instructions.
In a large bowl, combine quinoa, red cabbage, carrots, corn, green onion and avocado. Stir in sesame vinaigrette.
Serve immediately, topped with chow mein noodles, if desired.

Recipes

Today’s Clean Meal

This evening I made a fritatta and my goodness it was delicious – it was the perfect sharer for me and my friends…and here’s a little secret – it tastes just as good the next dayy.

Chicken, Sweet Potato and Spinach Frittata 

Made with Love - Fritatta

Ingredients:

  • 800g orange sweet potato, peeled, chopped into 2cm pieces
  • 2 tablespoons chopped fresh basil
  • 8 eggs
  • Slices of Mozzarella
  • Salt & freshly ground pepper
  • 2 tablespoons olive oil
  • 300g cooked chicken, diced
  • 80g sun-dried tomatoes, roughly chopped
  • 50g baby spinach leaves
  • Side salad, to serve

Instructions:

  1. Step 1 – Place the sweet potato in a pan and boil in salted water till soft. Drain.
  2. Step 2 – Meanwhile combine basil, mozzarella and eggs. Season with salt and pepper.
  3. Step 3 – Heat the oil in 5cm deep, 26cm non-stick frying pan over a medium heat. Add the sweet potato and cook, tossing for 5 minutes or until golden. Add the chicken, sun-dried tomatoes and spinach, and toss until the spinach wilts.
  4. Step 4 – Preheat grill to high. Reduce the heat to low and pour over the egg mixture. Cook for 5-8 minutes or until almost set but still runny on top. Place the frying pan under the grill for 3-4 minutes or until golden and set. Serve slices with a side salad.

Its clean and delicious. To make it extra healthy and light – don’t add mozzarella and use egg whites for 4 out of the 8 eggs

Enjoy – perfect for parties or with friends

Kiss kiss

Balance

Today’s Clean Eat – Food Preparation

 This is my food prep for the week 🙂

Planning is key to being healthy – if you don’t plan its easy to forget to bring food which will result in poor choices – as most food readily available is processed and full of chemicals

To start the day – my favourite – a boiled egg – one or two of these little delights set anybody up for the day – easily transported and if cooked right – delicious!

 

eggs

Next healthy snacks. Fruit is a perfect snack in the morning but should not be consumed in quantity after 2pm as fructose turns into sugar which then turns to fat if not burned 🙂 Carrot sticks and homemade beetroot and mint dip, hummus or tzatziki are perfect afternoon snacks – if you can add a bit more protein even better!

carrots and hummus

 

Lunch for me is simple: Prepare 100g of lean white meat or fish, 1/2 cup of complex carbohydrates (sweet potatoes are best) and cup of vegetables and salad.

meal prepI prepare up to 4 days in advance so I do not even have to think when I am rushed off my feet at work.

In a good fridge they will keep well and if you add fresh lemon to chicken and basil – the flavours infuse even more

Enjoy xxx