I haven’t blogged in a while – not good of me! But to get back into the swing of things I have got another cool recipe for you all!
This is a recipe in which you can make use of all your left over vegetables and turn it into a quick breakfast or lunch snack!
Ingredients (12 frittatas):
– 10 eggs
– 1 bell pepper, cut in to little pieces
– 60 g spring onions
– 60 ml low fat milk or cream (optional)
– 100 g leek, cut in to little pieces
– 50 g smoked Italian ham
– 100 g fennel, cut in to little pieces
– salt, pepper
– 50 g grated low fat cheese
The Way To Do It:
– Preheat oven to 180°C
– Prepare your muffin tin with non-stick cooking spray, oil, or baking cups.
– Whisk eggs, water/milk, and salt & pepper in a large bowl
– Evenly distribute the vegetables and smoked Italian ham and grated cheese in all muffin tin cups.
– Carefully pour the egg mixture into each cup, filling almost all the way to the top
– Bake in the oven for 25 – 30 minutes, until the centers look set and puffy.
Most importantly – The Nutritional facts (1 frittata):
– Energy: 98 cal
– Protein: 10 g
– Carbohydrates: 1 g (sugar 1 g)
– Fat: 6 g (saturated 1.5 g)
– Fiber: 0.5 g
Don’t forget to let me know if you enjoyed it and how yours turned out! Join us on Facebook too…and post your healthy meals!
I have a quick recipe idea for you guys today!
This was sent to me by one of the readers and I simply had to share it! It serves 2 people and looks really delicious!
I can’t wait to try it!
- Fresh or frozen hake fillet 4 medium size pieces make sure hake is well defrosted
- Prawns, 6 to 8 prawns de-shelled and deveined
- 10ml olive or canola oil, sunflower oil would do
- 1 fresh lemon or 10 ml lemon juice
- Table spoon of finely chopped garlic, or 4 cloves garlic finely chopped
- Black pepper and course sea salt
- Half teaspoon of brown sugar
- Fresh parsley
- Half finely chopped red chilli
- 200g string green beans or substitute with a few pieces of fresh asparagus, if you want it gourmet
- Dried Italian herbs to your desire of taste
- 2 table spoons of low salt soy sauce or 1 teaspoon of oyster sauce
Heat up the oven grill to 200 degrees Celsius, set rack to second highest level
Season fish with black pepper and sea salt, be liberal with the black pepper but be kind to the salt, to little salt is better than too much, trust me, at the same time season the prawns lightly, you can add a pinch of paprika for colour and flavour to the prawns
Heat up 10 ml of oil in a non stick pan, high heat, place hake pieces skin down first and sizzle skin until a golden slightly caramelized brown colour, don’t let it burn, remove from heat and change heat setting slightly lower. Each side of fish about 5 – 6 mins in the pan. Remove and place skin face up on an oven tray, rest fish while you proceed to the prawns and green beans.
In a small pot bring water to the boil and add a pinch of salt, add green beans and blanch until bright green and slightly tender, it should not be limping. Strain beans over a colander filled with ice cubes. The ice cubes stops the cooking process of the beans and maintains the cheerful bright intense green colour, and it keeps it slightly crunchy. Set the beans aside.
In the same pan as the hake, start reheating the pan, this time not on high heat but a medium to low heat, add at least 10 ml of oil, tablespoon of garlic and chopped red chilli and sweat it. Add the prawns and briefly cook until just turned pink, add the 10 ml lemon juice, or half a squeezed lemon over the prawns and half a teaspoon of brown sugar, this helps neutralize the intense acidity of the lemon juice and the 2 tablespoons of soy sauce, at this point. Slowly simmer until sauce becomes reduced slightly, at this point add your blanched beans, and let it soak up the reduction with the prawns. At the same time pop the rested hake into the oven and grill the skin until it just starts bubbling and becomes slightly crispy.
Ready to plate your meal, beans at the bottom, grilled hake on top, and a few prawns, drizzle left over reduction, and garnish with fresh chopped parsley, and ready to eat.
You can always change the recipe to your needs and likes, you can add extra garlic or soy sauce, you can use Cajun pepper instead of black pepper, and you can even add a little water to you reduction if it’s too sticky or reduced to much, this will help thin the reduction!
There you go! Try it and let me know how it works out! Give some feedback on our Facebook page!
I think I have a cheat day coming up soon so I have decided to make these cup cakes! I love cakes and sweet things so getting away from them is very hard for me…or should I say STAYING AWAY from cakes are hard for me.
And if I deprive myself of these things that I LOVE I know that I am going to go insane and cheat more often than I should.
The Reward Challenge
I use this cheat day system as a reward for my HARD work for 6 straight days of being really healthy.
However, this is the key: Don’t OVER INDULGE – even on the cheat day!
Don’t eat an entire pizza or KFC or whatever you choose to have. I still have foods that I love but in moderation. And I don’t have them all on one cheat day…that way I still have some other kind of food to look forward in the next 6 days as my REWARD!
This is a low calorie, high fibre coconut cupcake recipe!
Ingredients (12 mini cupcakes):
- 100 g coconut flour (100%)
- 1/4 teasppon baking powder
- 7 egg whites
- 1 egg
- 200-250ml water, you can also use milk, almond milk, yoghurt
- 30 g honey
How to do it:
- Put all the ingredients together in a bowl and mix
- wait 10 minutes and mix it all again
- put the mixture in a tin for cupcakes
- put it in a pre-heated oven at 180 °C for 45 to 60minutes
Also not forgetting NUTRITIONAL FACTS (1 Cupcake):
- Energy: 33 cal
- Protein: 3 g
- Carbohydrates: 2,3 g (sugar 2,3g)
- Fat: 1,3 g (saturated 1,3 g – wich are 70% mct’s, so good triglycerides)
- Fiber: 5 g
I hope you all try it and ENJOY them…if you have any recipes, please do share them.
Putting Humpty Together Again
For the past few weeks I have been watching someone in my office do something I think is strange but now I am jumping on that wagon because it’s going to A) save me a hell of a lot of time and B) give me more time to sleep.
I usually prepare my breakfast for the next day, the evening before. Does this make sense? Well, I spend all this time making my favourite breakfast (omelettes). Preparing the ingredients, cutting, chopping and whisking.
For a few weeks I have been watching this guy bring all these ingredients (good vegetables) to work and making an omelette in the microwave. I thought it was crazy but now I see that it can save me so much time and get me to bed earlier instead of slaving away in the kitchen.
Here’s how it works:
- Egg whites or with yolk (which ever you prefer)
- 1 tablespoon shredded mozzarella cheese, ham, peppers, onion
- Then add whatever other vegetables you like – spinach, mushrooms, even asparagus.
- Take the eggs and place it in a bowl!
- Mix in the other ingredients.
- Place in microwave.
- Heat for 2-3 minutes (depending on the strength of your microwave).
- Let cool 30 seconds – 1 minute.
So, just pack your ingredients the night before, leave it on the kitchen counter and grab them on your way to work. It takes only 2 minutes to prepare and even less to gather the ingredients!
The Office Secret
I was visiting a good friend of mine, who is a rugby player and has an awesome physique, and we were talking about doing home exercises. I am very keen on the idea and am willing to do anything to get into shape. But I mentioned to him that I don’t have any equipment. He says to me that you DON’T NEED it! Well…at least at first! Until you can get a set of dumbbells, do some resistance training which uses your own body strength!
All good and well but when do I find the time to do all this? “At the office” he says…WHAT?
- Set a goal for how many push ups you would like to do in one day.
- Divide them equally between the amounts of hours you spend at work.
- Find a place in your office that is quiet and where you can do your push ups.
- Do the allotted amount every hour.
I was stunned at the simplicity and the practicability of the idea! I have found my space in the office already.
Do you guys have any other tips for healthy living on the go?
Now that Christmas is over and our bellies have had time to relax and deflate…it’s time to look on to the impending future and NEW YEARS!
This entire period of festivities is a time of laughing, fun, time with family and lots of EATING!
Now…this time of the year doesn’t have to be the time for you to over eat or gain weight or be unhealthy! Although, I must admit I do sometimes just want to pig out BUT I have to remind myself that I have don’t have to hoover everything in sight! I can still be eat and live healthily this festive season.
Instead…have FUN with FOOD
Yes, let’s get to the GOOD stuff! There will no doubt be many parties, endless braai’s (i.e BBQ’s) and copious amounts of alcohol! Going to a BBQ doesn’t have to be stressful in terms of what you can eat! Here are some healthy and fun things to eat and put on the coals/fire:
- Skinless Chicken Breast
My personal favourite though has to be the SKEWER! Chicken breast, vegetables (green, red, yellow peppers), red onion, mushrooms…actually WHATEVER you like! I included some dried peach just for fun! It’s really filling and just CHEWY GOODNESS!
Add a LOVELY green salad and you are good to go!
Now, I realise that not everyone eats meat…so, I suggest when going to the BBQ, take along your tofu burgers, and remove the chicken breast from the skewer! I made one without meat as you can see in this image to the left…
Don’t be SKEERRRRDDD!
DON’T be afraid to go to a BBQ – EVER! You can have just as much fun as the others and still be healthy!
If you guys out there have any other cool healthy foods and recipes for BBQ snacks…please comment and let me know!
I was wondering about what to eat the other day and I was looking to find something interesting. I guess my most interesting ideas come from nowhere, when it’s just me and the kitchen! Like when I fried almonds in the pan with onions and peppers…
So, I came up with this little treat for myself! I must admit that some elements are borrowed too…borrowed or lent? I never know…
Here is it:
- 30ml oil (I suggest olive oil/extra virgin olive oil)
- 500g rump steak (you really substitute here…if vegetarian, tofu is great)
- 30ml soy sauce
- 30ml sesame oil
- Juice of 1 lime
- 6 spring onions, very thinly sliced
- 250ml bean sprouts
- 500ml shredded red cabbage (regular will do as well)
- 1 red apple very thinly sliced
- 30ml sesame seeds
- Mint leaves (fresh)
Heat the oil over high heat and seer the rump steak on both sides. Then, cut the steak into strips.
Combine the sesame oil, soy sauce and lime juice and set it aside.
Mix together the spring onions, bean sprouts, cabbage and apple.
Place the beef strips on top of the mixed vegetables and apple. Drizzle with the sesame oil mixture, sprinkle with sesame seeds and put some mint leaves on the very top!
You can serve this with any or no bread…it is good with rye though!