Eating pud and feeling good!

Sometimes, chicken and veg just doesn’t cut it. Sometimes, you need something to finish a meal off. And there really is nothing better than a nice warming, hearty, apple crumble.

Now this is my healthified version, but by no means should it be eaten every day. When it comes to desserts, making them healthy all comes down to the ingredients. If you are one of these who hates “new” ingredients and won’t step foot into a health food store look away now. (In this particular recipe there is only one ingredient that requires sourcing from somewhere other than a supermarket. Although, by now I bet the really big ones do stock coconut sugar.)

I chopped up two cooking apples into bite size chunks and put them in a pan with a splash of water, literally a splash, you don’t want over gooey apples. When they were softening slightly I sprinkled over a little bit of coconut sugar and a squeeze of honey. Then I let it all cook and caramelise and get yummy.

It is also worth mentioning at this point that I did extra so that I had this delicious apple mixture as an extra topping for my yoghurt in the morning  - so worth it!

Once this cooked I distributed it into to little ramekins. My top tip here is to serve it in individual ramekins for portion control. By serving it this way, you can’t make too much and then go back for a second serving. :( Yey for waistline nay for taste buds. 

 

While the apple mixture was cooling I combined some oats, with a small amount of butter – this is why it isn’t 100% “clean” – some coconut sugar and lots of cinnamon. I pressed it all together in my fingers until it was just about combined and then sprinkled it evenly over the apple mixture.

Then I just baked it in a 180 degree oven for 20 mins. We were so excited that I totally forgot to get a photo of the finished product but I guess that just gives me an excuse to make it again. :) 

For the full recipe visit my recipes page

Homemade fish tacos - Friday night feast

This is one of my favourite recipes! It is a "taco" so it feels naughty, however, it is anything but. It is also a feast and if you serve it the way I did, it feels more indulgent as you grab at ingredients to stuff your home made tortilla so it's bursting with flavour!

First thing's first, make the tortilla. This is sooo easy I don't know why more people don't do it.
You need 100g of flour - use whatever healthy flour you have, I used a mixture of brown and rye as that's what I had in.

Mix the flour with around 60ml of water. Add it slowly as all flour is different, sometimes it may need more, sometimes a little less. Use your judgement to get a nice firm dough. Let it rest for 10 minutes and make yourself busy.

Now roll the dough out, this makes four for me so split it into quarters. I'm not that good at getting a super thin dough but roll it out as thin as you can and then slap it on a dry non stick pan

Can you see the bubbles?

Caution! Do not leave unattended. These tortillas cook soooo quickly. As soon as it starts to puff up, flip it over. This will only take a minute or two. 

Now clean up the floury mess before the other half comes in a shouts at you for leaving footprints all over the floor *flashbacks*.

Chop up your chosen fish, I would recommend haddock, it is cheap, sustainable and is filled with seven essential vitamins and minerals. Chop up your peppers - by choosing different colours you are getting even more vitamins. I also grilled spring onions whole to give them a sweetness and a char that is delicious. 

Whilst chopping I also diced the chilli, lime and coriander for the dressing. The next step is to cook it all. Just whack it all in one pan to save on washing up! 

While this is all sizzling away, it's time to make the dressing. This time I wanted a nice fresh and light tasting sauce so I took my greek yoghurt and mixed it right in the pot, (this is what real home cooking looks like).

Grate the zest of one lime into the yoghurt, squeeze the juice from half the lime in, chop some chilli and throw it in, as much or as little as you like and then add coriander or other herb of choice. Coriander is my fav!

Once everything is cooked put it on plates for everyone to help themselves like so...

Squeeze over extra lime and voila! Enjoy x

For full recipe details go to my Recipes page

Eat the rainbow!

By now we all know the main principal of healthy eating is to have a good balance of the three macro nutrients, Carbohydrate, Protein and Fat.

But that's not the end of it. It is imperative to get as many vitamins and minerals into your diet as possible to make sure your body performs at its best.

Now, there are many ways you can try and do this but the easiest way to ensure you get plenty, is to eat the rainbow.

Obviously, I don't mean skittles, but if your plate is all one colour, it looks bland and boring. But if your plate is splashed with reds, greens, oranges etc not only does it look more interesting but it provides many more nutrients. Each one can really benefit the other too, for example, eating vitamin C with iron increases absorption so combining a nice lean piece of steak with a red pepper salad is a great way to maximise nutritional intake.

Phytonutrients are what give foods their colour and each colour has its own unique property. For example, orange foods, eg carrots and sweet potato have carotenoids which help with vision (yes granny was right, carrots help you see in the dark) and blue/purple foods like blueberries have anthocyanins which help to keep your heart healthy. Now, I won't go into every single colour but you get the idea.

Every fruit, vegetable and grain has its own unique property offering a whole range of benefits. For the purpose of this blog, let me give you one of my favourite summer salad recipes, with additional nutritional info:

Rainbow Salad

Rocket: Only 25 calories per 100g. Strong delicious taste which stands up to most food. Laced with vits&minerals including: Iron, Calcium, Vitamin A, Vitamin C, Vitamin B6 and Magnesium.
Cucumber: 16 calories per 100g. High water percentage to help with hydration and feeling full. Source of Vitamins A, C and K, Magnesium, Potassium, Phosphorous and Manganese.
Yellow pepper: 27 calories per 100g. Excellent source of vitamin C. Also, Vitamin A, Calcium, Iron, Niacin, Magnesium, Vitamin B6, Folate, Potassium and Manganese.
Edamame: 122 calories per 100g. Great source of protein at 11g per 100g as well as high in vitamin and mineral content including, Vitamin C, Vitamin B6, Vitamin K, Iron, Calcium, Magnesium, Folate, Manganese.
Feta: This would be the "fat" in the salad and also acts as a dressing due to it's tangy flavour. 14g of protein per 100g, good source of Calcium, Vitamin A, Vitamin D, Vitamin B6 and B12 and Riboflavin which helps activate other vitamins.
Tesco Pink Slaw - Red and white cabbage, red onion and carrot. Calories = 38 per half pack (70g).

Enjoy x

A day in food

I have a few staple healthy meals so I thought I would share another trio of recipes.

These three dishes encompass a day of food in our household. Monday tends to be egg night so I have a few eggy recipes in my arsenal as they are quick, healthy and yummy. This particular one can also be served at breakfast or lunch and as it is such a popular choice between myself and Matt, it made the cut for this post.

There isn't a carbohydrate in the image but this dish needs one to compliment it really, a nice slice of wholegrain toast sat under this is perfect. We had a crumpet with it recently as that is what we had left over. But that's just another example of how flexible healthy eating can be.

The Stages of the Egg

These eggs are cooked in a yummy tomato base made up of with whatever you like really. Usually, I start with garlic and onions and throw in whatever veg we have, spinach and mushrooms is great and then tip in chopped tomatoes. I added a chopped up rasher of bacon too recently which was left over. As mentioned, this is such a flexible and versatile dish, you can make it your own!

Make some wells in the sauce and crack in some eggs, give them five minutes to cook through and bob's your uncle. I have to say, it may be yummy but certainly it isn't the prettiest dish to photograph.

I love salads. I hate when people perceive salads as the bog standard lettuce, tomato and cucumber -boring! I experiment with different ingredients and new recipes all the time. It isn't hard and doesn't take up any more time then any other lunch prep would. Often you can make enough to last a few days too.

This (almost) raw Pad Thai salad is one of my latest creations. I draw inspiration from various cook books such as Get the Glow (the most recent edition to my collection) and Jamie's Superfood (my current favourite) and make my own versions of salads based on something I see in other places.

Almost Raw Pad Thai

The Pad Thai combines wholewheat rice noodles with finely sliced veggies. Just choose your favourite it's easy! Then simply make a dressing, this had lots of lime juice, tahini and soy sauce. Ooze it over the salad and let the flavours come together. Yum.

All  ingredients and the final result of the overnight oats (including in a to go tub)

Overnight oats are one of our favourite breakfasts, perfect for those with a busy lifestyle who need a grab and go breaky. The best part is, it takes a matter of minutes to prepare the night before, and if you want you can prepare two days worth.

All you need is a banana, mash it up, mix it with oats and milk and let it soak over night. I often include other soft fruits, mainly berries when mashing up the banana. It is so tasty and if you have a sweet tooth (like me) add some extra honey into it too.

Then, when you wake up, grab it out of the fridge and eat it. Hey Presto!

I will put the full recipes up on my page here in the next couple of days.

Happy eating! <3

Christmas left overs to revive you

Post-Christmas bloat is familiar to us all. Even for the nutrition and health conscious, the Christmas binge cannot be avoided. Some indulge more than others but never-the-less, pigs in blankets, tubs of chocolates and boards of cheese get the better of most of us.

I have to admit this past week I have barely touched any form of fruit.

So tonight I packed our dinner with a whole host of nutrient dense foods whilst using up left-over Christmas staples.

I had already made my own stock (known as bone broth these days) by boiling the left-over turkey carcass with some root vegetable for hours, I created my own, incredibly good for you stock. I do this with most left over meat bones, it really is worth it.There are more minerals and vitamins hiding in the bones than in the rest of the animal - so without the broth you would seriously be missing out on a fantastic nutritious hit.

"Bone broth"

Put it in a pan and cover with water, boil and then simmer for however many hours you have spare.

I used this stock to create a Christmas broth medley. Sprouts, herbs and pancetta were left over from the big day, so by adding chicken and some other vegetables that I always have in, I was able to make a delicious hearty tea.

Miscellaneous Veg

I added pearl barley, sage and thyme into the broth and let it cook away. While that cooked I chopped the pancetta, mushrooms and sprouts up and fried them in a little butter and olive oil until crispy. I added sage and thyme to the pan to cook and at the last minute added crushed garlic.

When I was about 4 minutes away from completion I added finely sliced chicken breast to the stock and pearl barley pot and finally, I threw in some spinach at the last minute.

Once everything was cooked and seasoned to taste I dished out the stock concoction and spooned the pancetta, mushroom and sprout medley on the top.

Finished dish

It was deep in flavour and full of goodness. I recommend it to anyone wanting to use up any left over foods from the festive season, or even for a quick evening tea.

Eggs for the win

I want to talk a little bit about eggs.

Eggs got a bad rep in 1988 when Edwina Currie, who was the health minister at the time, decided to make a statement to the nation that eggs were infected with salmonella.

I don't really know where that came from but I do know there were only 26 reported cases of salmonella that year and if you compare that to the amount of eggs eaten (we're talking tens of millions) it seems a little ridiculous.

Unfortunately that has left some people, even now, weary about eggs. However, they are an incredible source of nutrition and should be regularly eaten.

People also associate eggs with high levels of cholesterol however it isn't as bad as you may think. Yes one egg has roughly 62% of your recommended daily intake of cholesterol, however, the more of it you eat the amount you require changes. (Also to quickly note: the amount of saturated fat you eat has a higher influence on cholesterol build up).

To quickly summarise, your body needs cholesterol to survive and the liver creates it itself. But if you are ingesting cholesterol then your liver doesn't need to make as much so it balances the requirement out. So two eggs a day is perfectly okay.

Consider this, an egg has so much nutrition within it, it can form a living being (the chick). Just imagine how good it is for your body.

Not only is it a great source of protein but it is packed with a range of 18 different vitamins and minerals including the all important, Vitamin A, Vitamin D, Vitamin B2, Vitamin B12, Folate and Iodine, which all play an essential part in keeping your body healthy.

I love to have omelette night on a Monday. It is quick, convenient and healthy (as long as it is filled with the right ingredients). Mine is often filled with spinach, sometimes chicken sausages and lots of other veg, topped off with a small sprinkling of cheese (Applewood smoked or Parmesan have such great flavour you barely need any).

Alternatively, I also make great baked eggs in a spicy tomato sauce, now that is to die for. Watch out for the recipe soon!...

A trio of top recipes

I realise I have been very sparse with providing my latest recipes on here recently.

So to make up for it, here are three of my favourite from the last couple of weeks - maybe give them a try this bank holiday?

The absolute best in my opinion and one that will become a regular mid week supper is stuffed peppers.

Now who doesn't like a stuffed pepper? But I have to admit, it took me a long time to master the recipe. It sounds easy enough to make but as it is such a simple concept it is important to get the flavour.

I also found a fast way to make the creation.

I hollowed out the peppers and then put the lids back on. I put them in the over in a little tin foil chair so they didn't fall over and just baked at 180 degrees whilst I prepared everything else.

Make up some cous cous and flavour it how you prefer. I had mushroom cous cous. Whilst that is soaking fry off some onion and turkey mince. I added in some oregano. (I think fresh oregano is too strong but I loved the dried stuff and it is a match made in heaven with turkey). Once it was all cooked I mixed the turkey mixture with the cous cous and cooked spinach for added benefits and then stuffed the peppers.

I left them in the oven for a further 10 minutes to make sure everything was cooked through and hot. It also lets the flavours combine. Then serve with salad. Yum!


This next dinner is a rarity as my other half hates courgettes so I take the opportunity when he is away to have this super healthy tea.

Spiralize your courgettes. They can be eaten raw or cooked slightly but I recommend keeping some crunch in them or they become a bit watery.

For a sauce I blended an avocado with half a sachet of creamed coconut. It was a very luxurious and tasty sauce. Just season it to your liking and add some lemon juice. The coconut was a new twist I hadn't done before but I had some left over so I gave it a go and now i'll never look back.

I fried some onions for some lovely texture, added the sauce and courgetti to warm it all through and served with a couple of poached eggs on top. When the luscious yolk runs into the courgetti it is heaven.

My third creation, and one I am currently eating is an adaptation of lots of recipes for protein balls. I see them all the time and wanted to give this type a go. I have made some before but these were easier and so good!

In a blender I whizzed together some peanut butter, unflavoured protein powder, vanilla essence and honey.

Once it all came together in a crumbly consistency I scooped some out and rolled it into a ball. I did this 12 times and let the balls cool.

I then melted some chocolate with some coconut oil and dipped the balls into the choccy mix. One lesson I learnt was to keep the balls separate and in the fridge to set. As you can see from the below image they look a bit messy when they have been stuck together. Lesson learnt!

Once they set they have kept in the fridge for two weeks now (it has killed me trying not to binge on them) and they are a great healthy, on the go snack!

The nobbly bits give off the 'homemade vibe' or so I tell myself

Find all these recipes on my recipe page soon.

This week's healthy feasts

Vegetarian Mexican casserole,
Avocado, rice cake and poached egg,

Banana cookies

This week I have embarked on a culinary experiment.

I eat meat but I do love having a few days without it as it can be a bit heavy on my stomach. I have also been having trouble with my stomach lately and I suspect it is a wheat or gluten intolerance.

So I have tried a couple of new healthy recipes to try and get my tummy happy again. (Apologies about my sloppy presentation and photographs).


Guacamole and poached egg on rice cakes: 

The avocado, rice cake and poached egg is pretty straight forward and came from me having half an hour to rush a lunch using the few ingredients I had in.

So these new buckwheat rice cakes are brilliant. Only 29 calories and full of healthy seeds.

I love avocado, it is rich and creamy and full of healthy fats, it was a no brainer really - the guacamole and rice cakes would be a match made in heaven. But I needed more. It had to be more substantial to keep me going for the rest of the afternoon. My go to protein is eggs and I love poached egg.
Essentially I made my own healthy version of egg on toast. I upped the benefits by using super foods.

It was really delicious and will be a regular meal in future.

Banana cookies

These banana cookies were delicious and satisfied my sugar cravings. You only need three ingredients and they take 20 minutes to make.

Mash or blend two medium bananas to make a smooth paste, mix in a cup of oats and a quarter of a cup of chocolate chips - or dried fruit if you prefer. Scoop out onto a baking tray, (it made about 12 for me) and bake at 180 degrees for 10-12 minutes.

Then enjoy!

Mexican casserole

Now this was something special. As someone who loves Mexican food and peppers this was perfect. I made it for friends and it served six so I had two portions left over for the next day.

I fried a load of peppers and onions in a pan, added some sweetcorn once the peppers had softened and sprinkled everything with chili powder and cumin.

Then I mashed up a tin of mixed beans and pulses with a bit of water to loosen them and made some enchilada sauce.

I used whole wheat tortilla strips and layered all the ingredients in a baking dish. Popped it in the over with some cheese on the top for 20 minutes and viola - a stunning dinner.
My boyfriend didn't even miss the meat!

Enjoy and keep an eye on my recipes page for instructions...

Feeling better with food

I am one of those people that feels really at home in the kitchen. 

If I am down, I cook.

If I am happy, I cook.

If I am celebrating, I cook.

If I am commiserating, I cook.

If I am ill, I cook.

Which is what I am right now - ill. Unfortunately I am having some severe stomach issues that are leaving me with no appetite one minute, to starving from lack of food the next. And once I indulge, welcoming the urge to eat which has been rare, I feel sick and writhe in agony.

So I decided to cheer myself up by recipe testing.

I had a go at making homemade, wheat and rye bread, chicken, vegetable and pearl barely soup and cinamonutty granola.

And am I pleased with my self or what?!

The granola is delicious and goes so well on top of yogurt. The soup is also great, made with homemade chicken stock really makes all the difference, and the different textures make it a pleasure to eat. And what more could you ask for when you're poorly than homemade chicken soup.
The rye bread is nice but it is a bit dense and heavy - but I guess rye bread does tend to be like that. One thick slice, toasted has been tasty and filling to dip in the soup, so I will definitely make it again - maybe tweaking it slightly each time.

To find out more watch out on my recipes page where I will shortly upload the method. 

Eating like a queen

So, after eating a large quantity of sugary foods (yes I have slipped back again) I decided to crank out two of my top healthy dinners.

Minted pesto courgette spaghetti and crunchy Greek style salad with chickpeas.

The salad is great for a lunch or accompanied by some form of protein for tea.

Crunchy Greek salad

Courgette spaghetti 

I have also been told I should do more food blogs and upload my recipes more so I will.

My main aim is to create healthy, fast and tasty food and I personally think these two are up there with my favorite recipes.

They are crisp, yummy and very quick to make. They are both refreshing in their own way too.

They are filling and keep me going for hours.
Try them yourself by checking out my Recipes for success page

A hair affair

Help me! I'm going bald! Okay that might be a little over dramatic but for someone who has always had nice, thick hair, thinning hair is a catastrophe.
It had been coming out either in clumps or one strand after another.
I know hair does fall out and some people have hair that comes out more than others but this is noticeably worse than usual.
My sister is also a hairdresser and told me it did feel and look thinner.
I am a big champion of natural hair. Often you see me walking around with wet hair as I like to let it dry itself and it is rare it is brushed.
I have to admit, I have felt a little more stressed than usual.
Both work and play have been hectic so I cannot help but think it must be the cause.
I am an emotional eater so I have eaten a lot of comfort food lately. I'm sure that has not helped either.
So what do I do?
Upon my research I found that the three key nutrients for healthy hair are vitamin C, protein and iron.
Vitamin C is great for looking after your follicles and scalp oils, iron helps oxygen circulate through the strands and you hair is made up of 97% protein so the more you eat the more it reinforces it.
So what foods have these essentials in?
Unfortunately for me, most of the foods I found that were key to maintaining your mane, I eat virtually every day anyway.
These were:

Fish/poultry - Salmon is the best as it is high in omega 3 fatty acids as well as a lot of protein. These fats help grow hair and regulate scalp oils.

Greek yogurt - Again high in protein low in fat and sugar. It is regularly my choice in breakfast. You can pair it with so much as I do. Often I will stir in some vanilla extract or honey and add nuts. Sometimes I would get a bag of frozen forest fruits out because the liquid that comes off them really is delicious on the yogurt.

Walnuts - Another food high in omega 3 and funnily enough they are also great on the yogurt to double up my hair growing abilities. Or you can just grab a handful as a snack. I have to admit, alone I don't really like walnuts but as an ingredient in something they are brilliant. I do make a delicious apple and walnut salad which is great both in summer and winter. I will upload the recipe for that the next time I make it.

Sweet potatoes - Ohh god do I love these golden vegetables. Quick fact, they are not actually a part of the potato family. The antioxidant properties in the beta carotene turns in to vitamin A which helps all the cells in your body function. Also they help keep your scalp healthy. I absolutely love making sweet potato wedges. They only take half an hour, keep the skin on for extra fiber and texture. Coat in a little olive or coconut oil, keep it simple with salt and pepper or spice it up with cajun seasoning, you really can't go wrong and it is a great accompaniment to salmon.

Spinach - Virtually all my meals contain spinach, whether it is scrambled egg for breakfast, salad for lunch or cooked, again with salmon and sweet potatoes for a super food splurge. It is high in iron and we have already learned why that is key. And to make it a bit more special it is also high in vitamin C and beta carotene.

Finally eggs - My go to meal. Morning, noon or night. You cannot go wrong with eggs. Super high in protein with some iron in there too. I literally have eggs all the time. After a heavy evening work out it is great for a fast, filling meal. I often make a big omelette and throw in anything I have around, mushrooms, spinach and tomato is a favourite. Sometimes I make a cheesy omelette for more healthy fats, protein and calcium or you can make it meaty by adding ham, chicken or any kind of fish. Smoked salmon is a personal favourite - particularly around pay day!

So what can I do? I don't know I will just keep trying to eat well and see how it goes. I will eat even more of these staple foods and hope for the best.

Quitting sugar

So I really want to quit sugar completely.
I have come a long way since I started this blog a year ago. I have lost around a stone and I do not binge to the same extent. I can even just have one biscuit (occasionally) and not go back for more.
I have done a lot of research and a lot of reading. The one thing I have learnt is that sugar really is our enemy.
So I bought Sarah Wilson's book I Quit Sugar. It comes with an eight week program to help you quit. I cannot put it down, it is so helpful and full of great tips and recipes.
I'm no saint so I know it is going to take me a long time until I reach the point where I can detox for eight weeks. But I have had a reasonably good start. I thought I would go slow to begin with and cut down.
Now, surprisingly by thinking this way, last week I did not touch any sugary food except for an apple a day. My skin had been getting really bad lately which had been bringing me down but by Thursday I could see a slight difference.

What more motivation do you need?

I was recovering from a pretty bad cold so I did not have the energy to stick to my usual exercise routine - I did keep up with it just not as strenuously as normal.

By Friday I was beaming because I had done so well to resist temptation.
But one thing I have learnt about sugar, it is everywhere, which means if you're not prepared for just how many things it is in, life and sugar will get in your way.
So I visited my family in Yorkshire and once again monster mum got to me with her delicious baking.

I might have also ended up at a cake-away. But look at it, who could resist while you're still a sugar addict?!

So I failed the week. However, I did not want to punish myself too badly as I had said I could take it easy to start with so I think I did pretty well.... I just wish it hadn't been for the last three days.

Benefits of a juicer

Every once in a while I feel the need to cleanse my body. Sometimes it is with products such as Bootea other times it is with a juice cleanse.
I have been feeling a little bit too exhausted this week to do a full juice cleanse so I just incorporated a couple of juices into my week.
They served as my snacks and pre-workout drinks.
The best one has definitely got to be my fruity beetroot juice. Whether you like beetroot or not you should try this one. It is a delicious recipe and the apples make it sweet and yummy.

Lovely beetroot juice

Beetroot

The benefits beetroot have to offer are endless. The purple plants are packed with betalains, plant pigments that give the beets their distinct colour. Not only do they give these root veggies their vibrant colour but they have great anti-inflammatory and detoxifying properties. 

The purple jewels also contain potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbs, protein and soluble fibre. They are great pre-work out and experts suggest they can increase stamina, manage blood pressure and delay dementia. 

It might sound a bit extreme but what have you got to lose? Whether that is true or not it will still do more good than harm packing in some beet juice with your lunch. 

Juice

I cannot shout about my juicer enough and anyone who wants to incorporate more of the vitamins and minerals raw fruit and veg has to offer, should invest. 

I am not stupid, I know whole fruit and veg has even more in the way of nutrition and a lot of fibre is in the skins and peels. But when you're pushed for time or just not motivated enough to eat a lot of fruit and vegetables one day, this is a quick and easy way to get some of the best benefits of the healthiest foods into your system. 

So try a juice and see if you feel energized and refreshed. Also if you have beetroot don't be alarmed by your pink urine. That is normal. 

Healthy home cooking

Comforting home food is sometimes just what you need. But if you're worried a big plate of pasta might ruin your diet why not try making it fresh. 

I made butternut squash ravioli and topped it with fresh tomato sauce (made with onion, garlic, basil and tinned tomatoes) and fresh cod. 

Butternut squash ravioli topped with cod, tomato sauce and the left over squash puree. 

Some people worry making pasta would be difficult. It really isn't if you are willing to put a little bit of time in. 
I made lots of fresh pasta, separated it into dough balls and froze a couple. That way when I fancied fresh pasta I could take it out of the freezer, defrost it, roll it out and cook it. It takes minutes when it's fresh.
This meal was indulgent, the right amount of heavy and comforting as pasta should be, but packed with goodness.
Butternut squash is great for you, combined with the tomato sauce and cod this meal was packed with protein, vitamin A and C. 
I recommend it to anyone. For the method see my recipe page.

Pancake day the right way

So we all know it, today is pancake day. And who doesn't love a pancake.
I also saw it as an opportunity to have nutella and peanut butter. I just had them on one, I stuffed the other with almond butter.
I made pancakes for everyone in the office so I did the traditional ones but I also experimented and did a batch of protein pancakes.

Stack of protein goodness

All I needed was protein powder, eggs, koko milk and bicarbonate of soda. I have to say now, they taste nothing like pancakes but they work as a great base for everything you would love on a pancake.

They were a little bit dry, I think I went overboard on the bicarb but the next time I reckon they will be perfect.

So maybe I could have been healthier today, I had the pancakes for lunch with yummy fillings but at least they were protein packed. That on top of lots of exercise (swimming, rowing, weights and a short run on the treadmill) I think I can let myself off.

Just for good measure, these are the normal pancakes I made, my best batch yet.

Check the recipe page for the method. 

Pounds are lost in the kitchen

I am an avid cook. I love trying new things and attempting to recreate my favourite dishes at home.
I have recently found a love of making soup. I just cannot find fault with something that comes in hundreds of flavours and varieties, can be tweaked to suit what you like, is cheap, easy, nutritious and warming for the winter. I have also become more savvy with cooking. I take every opportunity to pack in fruits and vegetables wherever possible in a meal. So I thought I would share with you my healthy, tasty breakfast, lunch and dinner from yesterday.
Breakfast: Smoothie 

Apologies for this photo, I had almost finished before I remembered. But I had to show you the lovely, lavender hue.

So, due to the 21 Day Challenge I am undertaking, it was an early start. I had to get up and going swimming before a 9am start. So this was the best excuse to make a quick and portable breakfast I could enjoy on my way to work.
I blended up a concoction of nutrients that would help after a work out and keep me going until lunch. Banana and blueberries provided the carbs, flax seed helped out with the healthy fats, Greek Yoghurt gave me a protein boost and bound the ingredients together and I added a scoop of banana protein powder for an extra kick of banana flavour and muscle building goodness. Yum.
Calories: 324

Lunch: Homemade sushi 

I devoured these beauties.

Now, it makes me so sad when people turn their nose up at sushi and think it is all raw fish. It has made a name for itself as that which is great but sushi is a category of food just the same as a Chinese for example. However sushi is great because portion sizes are small and on the most part it is fresh vegetables and protein. That isn't to say there are a few sushi dishes your waistline should watch out for!
I love it so much I bought a do it yourself kit. Couldn't be easier. Cook the rice, add a splash of sweetener and rice wine vinegar, lay seaweed on the rolling mat, layer with rice and your choice of filling. Here I chose ham, spinach and cucumber. It was delicious and it felt a little bit naughtier than my usual, soup.

Calories: 411 for six rolls

Dinner: My veggie eggy mess 

There is no other way to describe this than veggie eggy mess but it is one of my favourite quick teas.

This is one of my fast, go to dinners. It is so fast and easy, ideal for when I get in at 8pm after spin class starving. (I would tidy it up a bit if someone else was coming for tea but when it is just me, I don't think it matters). You cannot go far wrong with a dinner involving eggs and vegetables and nothing else, bar a little black pepper. Eggs are one of the biggest sources of protein out there and I don't have to explain why vegetables are good. This was a particularly good one because it had broccoli and kale, two superfoods, in. This dish is great for using up any veg you have in though. I steamed a selection of green veg, threw it in a pan, poured over two whisked eggs and an egg white and stirred until it was cooked through. I chucked in some tomatoes for freshness and finished with black pepper. It was delicious, nutritious and filled me up!
Calories: 239

The point of this post was to show how fast and easy healthy meals can be. This is just one day of food and I felt fantastic when I woke up this morning knowing I had eaten so well, (and the sushi really did feel like a treat). The total calories in all three meals were 974 so I threw in some fruit and nuts to up my intake.
Try it yourself and check out the recipe page for ideas.

Get a Grip

I started this Blog because I thought publicly humiliating myself and my eating habits would help me.
The past two weeks I think it is safe to say I am disgusted in myself. I will not even go into what I have eaten today.
I have been slacking from the gym too. I have been going but I don't feel like I have been working very hard.
Well that is it. I am sick of telling myself at the beginning of the week that I will be good this week and then by the weekend I over indulge beyond belief.

My enemies of the day

Now, I have no desire to be stick thin, hungry and missing out on food but I need some self control.
Believe it or not some of the healthiest meals I cook are my favourite. It is the snacking I need to control. Chocolate and cereal are my worst enemy.
I am horrendous with biscuits but since I stopped buying them I seem cured. A chocolate bar or chocolate mousse is all too easy to pick up and I will not give up my cereal.
Cereal is my favourite thing in the world. I could live on it.
Yes you may say you could be eating worse things but it is the quantity that is the problem.
Most of my cereals are healthy, oats, Special K and Alpen which I adore on a morning and intend to stick to eating.
I believe breakfast is the most important meal of the day and is the best time to indulge. So I need to remember that when I go for a bowl of Frosties at 9pm.
As I said in a previous post, I have made two big batches of soup. That is lunch sorted. I have also planned dinner time meals.

Monday: Tomato and basil chicken with salad. 20 minute run on the treadmill, ab weights and Zumba.
Tuesday: Fish and steamed vegetables, 1 hour 30 minutes gym routine.
Wednesday: Spiced chicken and quinoa salad, 1 hour 30 minutes gym routine
Thursday: Soy glazed Tuna with spiced steamed vegetables and 45 minute spin class
Friday: Homemade pasta, pesto and scallops, 1 hour 30 minute gym routine
Saturday: 3 mile run and cottage pie.
Sunday: Rest day and carvery.
I will stick to this, snacks will be fruit and nuts which I will constantly have to hand and I will make a mango mousse for dessert on Saturday for being good. (If I am good). I feel more determined then ever to stick to this. I feel I am letting the Blog down as I started it and have barley reported anything good. Wish me luck and I will update daily.

Eat smart this week folks.