Sweating the Small Stuff: April 2017

Thursday 27 April 2017

Sugar Snap and Radish Salad

This is one of my favourite lunches to eat. I love the crunchiness of the sugar snaps and the radishes combined with the creaminess of the avocado and the saltiness of the dressing.

I like to make the dressing up in batches and I keep it in the fridge. Then each day I can decant a portion of the dressing out for my salad instead of having to make it every time. The dressing keeps well in the fridge and I've stored it for up to 5 days with it still remaining good.
Although my favourite id to have it with this salad the dressing can be used for regular salads too.
I always use Tamari soy sauce because it's richer and more balanced than normal soy sauce. It also has less gluten in it (and sometimes none). But you can use normal soy sauce if you'd rather.

Dressing:

2 tbsp sesame oil
2 tbsp Tamari (or plain) soy sauce
Splash of balsamic vinegar

Mix all the ingredients together. You may need to play with it a bit to get it just right for your taste.
You can multiply this up to get a stash to keep in the fridge for the week.

Salad Ingredients:

150g sugar snap peas
100g radishes, top and tailed and cut into chunks
1/2 avocado, cut into chunks
Teaspoon of sesame seeds
2 tbsp dressing

Chuck everything together and you're good to go!

Peanut Butter Porridge

I love to eat porridge because it's clean, easy and quick to make. I like to experiment with different toppings such as fruits, berries, chopped nuts and chia seeds. The possibilities are endless!

I always buy rolled oats as opposed to instant oats because they retain a much higher nutritional value. If you can get steel cut oats then that's even better!

I microwave mine with some unsweetened almond milk because it's quick and I like how the almond milk makes them more creamy than using water.

I wanted to share this recipe with you as it's an easy one to make and very yummy!

Peanut Butter Porridge:

50g uncooked rolled oats
Unsweetened almond milk (use the directions on the oats packet to see how much you need)
2 tbsp. clean peanut butter (the ingredients should be 100% peanuts and nothing else)
1 tsp. cinnamon
1 tbsp. honey

Coconut Protein Bars

Aaaahhh, this is a deadly recipe!!!

A friend of mine shared this recipe and they are seriously good!

Although these are full of clean ingredients there are lots of healthy fats in there so you need to be really careful about portioning these out. And only eat one piece!!!

It’s a clean snack because it has your protein from the nuts and then your complex carbohydrate from your dates! These are great if you need a quick fix of something sweet, or if you're looking for a healthy protein bar to pack up and take with you.

INGREDIENTS

15 Medjool Dates
75g raw almonds

75g unsalted cashews

75g desiccated coconut

2 tbsp coconut oil
2 tbsp water

DIRECTIONS
Mix the almonds, coconut and cashews in a food processor until fine. Then add the dates, oil and water and pulse until a dough forms. Line an 8X8 pan

with greaseproof paper leaving enough room for some to come out the sides. That way, the bars will be easy to remove and cut with a pizza cutter. Press down so that the mixture is packed in well and place in the fridge to set. It will take an hour or two. Slice and eat. These should keep in the fridge for a couple of weeks in an airtight container.

http://mywholefoodlife.com/2013/02/11/coconut-cream-larabars/

Grilled Teriyaki Salmon with Ginger Rice and Bok Choi

This is a lovely asian inspired recipe packed full of taste.
It's best to marinate the salmon overnight if you can so the salmon takes up all those lovely flavours, but if you can't then try to marinate it for at least an hour before cooking.

You can use this marinade for other things as well as salmon, it's too good not to!

Ingredients: (Serves 2)

2 x 120g pieces of salmon, without the skin

Teriyaki marinade (see below)

2 pineapple rings, canned in juice, drained

1 garlic clove

1 medium head of bok choi, roughly chopped

1/2 tsp sesame oil

100g uncooked brown rice

1 tsp powdered ginger

To make the marinade:

1/4 cup low sodium soy sauce
1 1/2 tsp maple syrup
2 tsp finely chopped garlic
2 tsp lemon juice
1/2 tsp sesame oil
1/4 tsp sea salt

Combine all ingredients together.

Method

Place the salmon in a shallow baking dish and allow to marinate overnight or for at least an hour in the fridge. Turn the salmon a few times to ensure every surface is evenly covered in the marinade.

Grill the salmon for 5 minutes on each side in a grill pan.

Place pineapple slices in the grill pan for 2 minutes and sear.

Add rice, 160ml water and 1tsp powdered ginger into a saucepan.

Cook on low heat until rice is tender.

Meanwhile, spritz nonstick cooking spray and 1/2 tsp sesame oil into a frying pan. Sautee 1 garlic clove and the boy choi until soft, yet still crisp.

Kale Chips

I love kale when it's steamed and served with lots of gravy over it! But unfortunately that doesn't fit into my clean eating :(

Kale chips seem to be a bit of a fad thing and everyone goes on about how awesome they were, so I thought I'd jump on the bandwagon and have a go.

They actually are pretty good, and I would definitely make them again. They're handy when you're craving that crunch of crisps but you're being good! And they're so quick and easy to make they're brilliant to whip up when you really fancy picking at something in the evening.

INGREDIENTS:

1 bunch of kale

Extra virgin olive oil
Sea Salt
Sprinkle of Parmesan Cheese

DIRECTIONS:

Preheat the oven to 175C.

With a knife or kitchen scissors carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry the kale (a salad spinner is useful). Drizzle the kale with olive oil and sprinkle with sea salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes. Sprinkle with parmesan cheese!

Nut Roast

This recipe is really tasty and it's a great vegetarian option instead of a Sunday joint roast.
I've taken this directly from the BBC GoodFood website, and it's entirely clean and full of lots of good stuff. It takes a little bit of prep work but it's worth it!

Ingredients:

1 tbsp extra virgin olive oil
15g butter
1 large onion, finely chopped
2 sticks celery, finely chopped
2 garlic cloves, finely chopped
200g chestnut mushrooms, finely chopped
1 red pepper, halved, deseeded and finely diced
1 large carrot, grated
1 tsp dried oregano
1 tsp smoked paprika
100g red lentils
2 tbsp tomato purée
300ml vegetable stock
100g fresh wholemeal breadcrumbs
150g mixed nuts such as walnuts, pecans, hazelnuts and Brazil nuts, roughly chopped
3 eggs, lightly beaten
100g mature cheddar, grated
Handful flat leaf parsley, finely chopped

For the tomato sauce
2 tbsp extra virgin olive oil
2 garlic cloves, finely sliced
1 sprig rosemary
400ml passata

Method:

Preheat the oven to 180C/fan 160C/Gas 4. Line the base and sides of a 1.5 litre loaf tin with parchment paper.
Heat the oil and butter in a large frying pan and cook the onion and celery for about 5 mins until beginning to soften. Stir in the garlic and mushrooms and cook for a further 10 mins.
Stir in the red pepper and grated carrot and cook for about 3 mins then add the oregano and paprika and cook for just a minute.
Add the red lentils and tomato puree and cook for about 1 min, then add the vegetable stock and simmer over a very gentle heat until all the liquid has been absorbed and the mixture is fairly dry. Set aside to cool.
Finally, stir in the breadcrumbs, nuts, eggs, cheese and parsley and a pinch of salt and some ground black pepper. Stir to mix well then spoon the mixture into the prepared tin and press down the surface . Cover with foil and bake for 20 mins, then remove the foil and bake for a further 20 mins until firm when pressed gently.
Meanwhile, to make the sauce, heat the oil very gently then add the garlic slices and rosemary sprig and heat without colouring. Pour in the passata and add a pinch of salt and some ground black pepper. Simmer gently for just 15 mins.
Allow the loaf to cool in the tin for about 10 mins then turn out onto a serving board or plate. Remove the baking paper and cut into slices and serve with a little of the tomato sauce.

Serve with roasted root veg and it's a winner!

Tuna Melt Stuffed Tomatoes

These are really tasty and were a bit different for our family. We don't eat tuna that much and hot tuna isn't something I've been a fan of in the past. These surprised me! I'll definitely be making these again.

Tuna Melt Stuffed Tomatoes (Serves 1)
Containers: 1 red, 1 green, 2 spoons, 1 blue

Ingredients:

2 medium beefsteak tomatoes
1 small can of tuna, drained
2 spring onions, thinly sliced
2 tsp extra virgin olive oil
1 tsp Dijon mustard
Sprinkle of smoked paprika
30g grated cheddar

Directions:

1) Preheat the grill and put an oven rack on the top rung of the oven.

2) Cut a ¼ inch slice off the top of each tomato, so that the seeds are fully exposed. Use a spoon to scoop out and discard the seeds, being careful not to rip the sides of the tomato. Put the tomato cups on a baking sheet.

3) Combine the tuna, spring onions, olive oil, Dijon mustard and smoked paprika in a mixing bowl and mix together. Spoon half the mixture into each tomato cup.

4) Grill until the tuna is warm and the tops of the tomatoes are starting to shrivel and brown (approx. 5 to 7 minutes)

5) Sprinkle the cheese on top of the cups and grill until the cheese is melted and slightly browned (approx. 30 seconds to 1 minute).

6) Serve with roasted asparagus and baked sweet potato.

---- Asparagus (drizzled with olive oil, seasoned to taste, roasted for 15 minutes)

----- Small sweet potato (baked at 200°C for 45 minutes)

Easy Egg Scramble

I feel ya! I KNOW it seems crazy to even be talking about a hot breakfast when you're rushing off to work or trying to get the kids out of the door in time for school.

But hear me out!

These are so quick and easy it's untrue. Especially if you've cut up your veggies and ham the night before. Cheat even more by buying grated cheese!

You can pack these full with as many vegetables as you want, and choose whatever you fancy in there. You don't need to use the ham at all if you don't want to.

This is my basic recipe but feel free to throw whatever you want in these. They truly are that versatile!

Easy Egg Scramble (Serves 1)

Ingredients:

2 eggs
3 slices ham, cut into thin strips
1 tomato, chopped
30g grated cheddar
2 spring onions, chopped
Salt and pepper, to taste

Instructions:

1) Lightly beat eggs in a bowl. Add ham, tomato, spring onions and cheese and a dash of salt and pepper.

2) Very lightly coat a microwaveable bowl with olive oil (or use spay oil) and pour in the egg mixture.

3) Microwave for 3 minutes.

BINGO!

Veggie Enchiladas

My Chicken Enchiladas are a staple in our house. In fact, my husband has even told me they're his favourite dinner ever!

Soooo, I thought it would be a good idea to adapt the recipe for a vegetarian version as well.

You can spice these up by adding chillis or chilli spice. I like to keep ours mild because the boys won't eat them if they're too hot, but feel free to spice these up as much as you want!

I serve ours with a side of vegetables to make it a balanced meal.

These are unbelievably filling, I struggle to eat two of them!!!!

Veggie Enchiladas (makes 8 enchiladas)

For the sauce:
2 cloves of garlic, minced
1 tsp south-western/chipotle seasoning (you're looking for something with a touch of heat - I'm using Santa Maria American Cajun seasoning)
1\2 tsp cumin
1 tsp smoked paprika
180ml vegetable broth
350ml passata
Salt and pepper, to taste
Chopped chillis or chilli spice, to taste (optional)
Extra virgin olive oil

For the filling:
1 tsp extra virgin olive oil
1/2 large onion, diced

350g baby spinach

400g tin of black beans, drained

400g tin of artichokes, drained

75ml sour cream
Large handful of coriander, chopped
2 cloves of garlic, minced
Salt and pepper, to taste

To assemble:
8 corn (or whole wheat) tortillas
50g grated mozzarella
50g grated cheddar

Preheat the oven to 200degC and prepare the sauce:

Add a little oil to a medium saucepan and fry the garlic. Add all of the other sauce ingredients to the pan and stir. Bring to the boil, then simmer for 5 -10 minutes to thicken the sauce slightly. Season to taste. Remove from the heat and set aside for later.

Prepare the Filling:

Heat the oil in a large frying pan. Cook the onions and garlic until soft, about 2 minutes.

Add the drained artichokes the pan, then add the spinach. Cook, stirring and tossing frequently, until the spinach has wilted. Continue cooking, stirring frequently, until the pan is no longer wet with excess moisture.
Remove from heat and transfer the mixture to a bowl. Stir in the drained black beans and sour cream. Season to taste with salt and pepper.

Assemble:

Lightly oil a 9 by 13-inch baking dish.
Split the filling mixture evenly between the 8 tortillas and roll each up.
Place the tortillas seam side down in the baking dish.
Pour over the sauce and top with the cheese.
Cover with foil and bake for 20 minutes.

You can top these with spring onions if desired. Enjoy!

Sunday 23 April 2017

Egg White Muffins

I’m always in search of quick easy snacks and meal ideas and these are great!

The fact that you can make these ahead of time, pop them in the fridge and grab and go for the rest of the week just makes perfect sense! The other bonus is that if you have kids you can easily give these to them on the way to the bus stop or in the car!! It’s a no brainer way to sneak in proper nutrition without anyone having to know!!!

The awesome thing is that you can throw in or substitute any veggie you want to get the taste you desire!!

This is a versatile meal that can be eaten on the go or at home for breakfast, as a snack, for lunch or dinner, or even before bed!

Preheat oven to 350 degree make for 10-15 minutes in a muffin tray. Let them cool for about 10 minutes before eating.

Ingredients
8 egg whites
1 whole egg
1/2 cup (90g) chopped spinach
1/4 cup (45g) chopped red and green peppers
1/4 cup (45g) onion
1/2 cup (90g) mushrooms chopped
Pinch of seasoning

Instructions:

You can either blend all ingredients in a blender or you can chop up your veggies very finely with a chopper!

Spray a muffin tray with extra virgin olive oil cooking spray or any non stick cooking spray.

Pour the mixture evenly into the muffin tray.

Cook at 180 deg C for 10 to 15 minutes, until firm.

Avocado Chicken Salad Wrap

Hello!

I was doing so well but somehow life got the best of me and I slowly started drifting my way back into my old habits with exercise going first and then my eating. I've stopped and realised that all the hard work I did just went out the window. So I'm getting myself back on track. It starts with my food.

I find lunches the hardest and I often struggle for ideas.

This is a really tasty lunch recipe for a chicken salad wrap. I prepared enough for the rest of the week so that it is quick and easy to grab and go! It has a combination of good fats, protein and dairy all in one, enough to keep you full and energized through the day!

Ingredients:

4 chicken breasts cooked and shredded
Plain low fat greek yoghurt
Spring onions, sliced
Coriander, chopped
1 avocado mashed
Salt and pepper
Lime juice

Directions:
There are no specific measurements with this recipe, I just added a little of everything until I got the consistency and taste that I wanted. I scooped out the avocado into a bowl and mashed it with a fork. Then I added a scoop of greek yoghurt and stirred until it was a creamy consistency. Next I added the sliced spring onions, just enough to give it some flavor. Then I chopped up a handful of coriander and mixed that in. I added a splash of lime juice and some salt and pepper. I mixed that together well and gave it a taste test. I ended up adding a little more salt and pepper and it was perfect. I covered and put in the fridge so tomorrow I can just put a couple of scoops on a whole wheat wrap with some of the chicken and some lettuce and tomato, and I have a clean lunch!!!

Enjoy!!!!

Apple Pie Yoghurt Recipe

I'm terrible with having a sweet tooth after dinner. It seems like some days I just HAVE to have something sweet.

I've found a recipe that is great for stopping this in its tracks. It keeps me on the straight and narrow and hits the spot nicely.

So here is the recipe:
For Portion Fix containers it is 1 red, 1 purple, 1 yellow.

Ingredients:

1 apple into chunks
1/2 cup (90g) of dark chocolate chips
1 cup of plain greek yogurt
Sprinkle of cinnamon

Put the apple into a suitable bowl, add a splash of water and microwave for 90 seconds,
Spoon the yoghurt on top,
Sprinkle on the cinnamon and chocolate chips.

Easy peasy! Enjoy!!!!!

Clean Eating Cookie Dough Yoghurt

This is an awesome snack if you fancy something for that sweet tooth after dinner. It's right up my street with peanut butter and chocolate!!!

Now, I wouldn’t put this on the menu for every night as a snack but this is a perfect treat to replace your occasional bowl of ice cream.

Ingredients:

3/4 cup (190g) plain Greek yoghurt,

1 tbsp nut butter,

1 tbsp honey,

1/4 tsp vanilla essence,

Pinch of sea salt,

1 tbsp mini chocolate chips

Directions:
Combine Greek yoghurt with the nut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!
Share this recipe with someone who might enjoy it!!!

Post in the comments if you tried it and what you think of it!!

Grilled Chicken Wrap

Here is one of my staple lunch ideas. So easy to do!
Ingredients:

Whole wheat wrap
Low fat humous
Grilled chicken slices
Lettuce
Tomato
Feta cheese

Preparation:
Spread humous on a whole grain wrap. Next, slice grilled chicken thinly and place on the wrap. Top with lettuce, tomato, feta cheese and any other veggies that you like. I just wrap it up and put it in my cool bag for lunch with a piece of fruit and water! Quick, easy and delicious!

Tips for Eating Out

Now we're finally seeing some sunnier weather I’m sure your weekends will start to get packed with picnics, parties, BBQs or dinner out at restaurants. As I’m writing this sentence my blood pressure is already starting to rise because I know that all of these things come with high fat, sugary, and hard to resist temptations. Oh, and that's not to mention the beer, Pimms, cocktails and fizzy drinks!!!

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno’s Stripped book to keep your blood pressure in check!

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

If you know which restaurant you're going to be eating at try and find their menu online beforehand. That way you can decide on the healthiest option before you get there. Don't look at the menu again once you're sat at the table. You already know what you're ordering and you don't want to be seduced by the other choices!!!

1. Develop an “I don’t have to eat it all!” mindset. Make up your mind before you go that you don’t have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don’t gorge. Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green. Start your meal with a salad, without dressing. Use a squeeze of lemon or some balsamic vinegar.

4. Broth is best. When there is no salad option look for a broth based soup instead.

5. No bread please! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for options featuring steamed or raw vegetables and grilled, baked or roasted meats or fish. If they aren’t listed, ask the waiter or waitress to have it prepared that way.

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag if need be and split your meal in half.

8. Fletcherize. This is the practice of chewing each mouthful a minimum of 25 times. It gives your body a chance to recognize when you are becoming full.

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can’t resist something sweet ask for a fresh fruit salad and leave it at that!

If you doubt your ability to resist tempting offerings then pre-eat! Then, when you go to a restaurant or social event you don’t have to worry about what’s on the menu and you can focus on socialising instead.

If you can’t resist a pudding then pack a few clean cookies in a food bag and pull them out with your coffee while everyone else is eating their sugar laden desserts and ice cream.

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym
Have a movie night at home with healthy clean snacks
Organize a rounders or football game in your neighborhood or with the kids.
Volunteer together at a local charity
Meet at the park for a walk or bike ride
Take a fitness class with friends

Eating clean and creating a healthy lifestyle doesn’t have to mean that you are becoming a boring person. There is so much more to experience than food and drink! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

Pre-Planning Healthy Snacks

We all struggle with finding the time to pack our healthy snacks everyday especially when you are a busy mum or have a full time job. Well you don’t have to resort to vending machines and the local bakery or sweet shop. There is a way to stay on track and eat healthy while on the go. It just takes a little planning. I’ve outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks. I spend a few hours each week baking chicken breasts for wraps and salads, cutting up fruits and veggies and portioning it into containers or food bags, along with nuts and houmous to make a complete snack. The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, houmous, cottage cheese) at each meal. This prevents the crash in blood sugar which can lead to bingeing!

I always sit down with my dry-wipe board and plan out all my meals for my family and then use that list to go food shopping. I’ll then spend a couple of hours preparing my snacks and getting organised for the week.

I love to browse the web for clean eating ideas, I find a lot of my recipes this way. Some of my favourite websites for recipes are the Gracious Pantry and Eat Yourself Skinny.

I have included a list of some healthy snack ideas for you to use!

20 grapes and 1 low fat string cheese.
2 cupped handfuls of strawberries and 10 raw unsalted cashews
Handful of cut up carrots and cucumber and 1 tbsp low fat houmous.
2 whole wheat rice cakes (no salt added) with 1 tbsp all natural peanut butter (look at the label, it should say dry roasted peanuts only) and 1 tbsp raisins on top
1 cup (285g or 16tbsp) plain greek yogurt, 1 orange cut up with 1 tbsp almonds. If it’s too tart for you add a tiny bit of honey or agave nectar.
1/2 cup (100g) cottage cheese and a handful of fresh berries.
1 small banana with 1 tbsp all natural nut butter
1 apple with 1 tbsp nut butter or a small handful of raw unsalted almonds.

If you ever need help with meal planning please email me and I’d love to work with you to come up with some healthy alternatives! This is my passion and I love helping other people!

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