July 15, 2016No Comments

Chicken pesto – #FeedMeFridays

Pesto Chicken Pesto Chicken with Quinoa

An amazing recipe that is one of my go to recipes when I’m feeling lazy. You can make it for yourself or for a big group of people.

Ingredients:

  • two chicken breasts roughly chopped up
  • a handful of whole cherry tomatoes
  • a handful of sliced mushrooms (mine are frozen!)
  • a handful of broccoli (mine are frozen)
  • a handful of spinach (mine is frozen)
  • a batch of my home made green pesto

Throw it all in the oven and let it cook on 180 degrees for a good 45 minutes or so, scrummy!

When it comes out you can eat it just as is, or you can boil up some quinoa, cous cous, rice, bread, pasta, the list goes on ! yummmmm

Ciao for now x

January 16, 2016No Comments

Day 16 – Carbohydrates

Today we're discussing the infamous CARBS. Now when you all think of carbs you immediately think of bread, pasta, potatoes and think 'oh they are bad for me', 'I can't eat those', 'they'll make me put on weight'.

Now what if I told you Carbohydrates are one of the most important things your body needs. Carbohydrates are your body's main source of energy. It uses it for everything you do, breathing, moving, sleeping and yes, in some people's case, exercising. So on those 'no carb diets' how do you get your energy?

This is the bit that will confuse you. Carbohydrates are in much much more than what you expect.

Carbohydrates are in grains, beans, bread, pasta and a whole host of vegetables.

Does that mean Carbohydrates aren't bad for you?
When we say the word carbs, the ones that immediately spring to mind are the infamous carbs. Bread, pasta, rice, potatoes. What do they all have in common? Well 1, their colour, and 2, all of them except the potatoes, are highly refined. Which means they do not start out as white. The bread and pasta are refined to remove all the fibre out of the grains, which makes them easier to digest. Without those our body struggles.

So how do you know where to get your carbs from if it's not these places? Try this list:

  • leafy greens have the lowest amount of carbs out of the vegetables, this is your spinach and kale
  • anything with a stem or flower is next up on the list. Broccoli, mushroom, artichokes and cauliflower all fall into this category
  • the fruit of the plant are next up on the list. This includes anything with seeds in them. Aubergine, squash, peppers and avocado.
  • highest on the list are root vegetables. Potatoes, sweet potatoes, yam and other starchy vegetables

Now what that means practically, check out the steps below:

  • Reduce the amount of refined carbs you eat day to day. Find alternatives. Wholegrain rice instead of white rice, wholegrain bread instead of white and sweet potato instead of white potatoes.
  • Bulk up on vegetables. Eating enough of the good vegetables in their natural forms will mean you still get the carbohydrates you need but with all the extra vitamins and minerals that natural, whole foods will give you.
  • You can still eat white carbs, but my rule is you need to earn them. When you've done intense, high energy exercise your body will benefit hugely from an instant shot of carbs and the refined carbs can give it. Eating white carbs straight after intense exercise will give your muscles back the energy they have burnt, much quicker than it would do naturally and will reduce the amount of pains and aches you will feel the day after exercising.

So carbs aren't all that bad, you just need to understand them and know them properly and they can be added to your diet. Remember, the key to eating well is to understand your food, understand your body and use them both together effectively.

Ciao for now x

January 12, 2016No Comments

Day 12 – Breakfast Muffins

MuffinsSweet Potato

Apologies for the delay but it's been a bit of a hectic one today.

Anyway, building up to the important article about breakfast and how much you really don't want to be skipping it I thought I'd include another breakfast recipe. This is one of my favourites and such an easy one to make. These muffins are delicious and I usually make them up on a Sunday and they will last all week for when I want a quick snack or if I just don't have the time to make a proper breakfast. They are also fantastic for after a workout as you get a big hit of protein, carbohydrates and vitamins and minerals that your body will be craving

Ingredients (makes 12 muffins):
24 rashers of Turkey Bacon - In most supermarkets now, just look at the bottom of the normal bacon aisle. 24 rashers is usually about 3 packets. Turkey is packed with protein and so yummy!

10 eggs - Great protein hit

1 Sweet Potato - the good type of carbohydrate to help your body regain some fuel used during exercise or to get the energy you'll need through the rest of the day

Varied vegetables - this is where you can be a bit creative. The only rule is that you need about the same amount of vegetables to the same amount of eggs. For this batch I used a handful of broccoli, handful of peas and about a quarter of a white onion finely diced. You can use absolutely anything you have to hand however, experiment with the flavours and enjoy it!

Two handfuls of grated cheese - ideally mozzarella or feta but I used cheddar in mine. Some fats to help your body start it's day!

 

Preheat your oven to 180 degrees celsius.

Peel and dice your sweet potatoes. Remember to cut the pieces nice and small as you want small delicious pieces, not chunks half the size of the muffins. Roast them until they are nice and soft, usually takes about 30-45 minutes.

In a bowl, crack and whisk your eggs together. Then add the vegetables that you have chosen. Mine were all uncooked and all taken from the freezer and thrown in with 1 handful of the cheese and the roasted sweet potato pieces. Mix, mix and mix it all up again!!

Brush two cupcake holder trays with coconut oil and lay the 2 turkey bacon slices in each so that they slightly overlap in the middle (make sure the mix doesn't fall out the bottom). They end up looking almost like the petals of a flower.

Spoon the egg and vegetable mixture into each cupcake holder space, adding another little sprinkling of cheese on top.

Bake in the oven for about 30 minutes. You want to take them out when they are nice and golden brown on top.

Let them settle and cool for a little bit or if you just can't wait attack them while they're warm! They are delicious and another excuse for you to NOT skip breakfast.

Ciao for now x

January 7, 2016No Comments

Day 7 – Feed the Freezer!

Turkey Stock, Peas, Broccolli Frozen Strawberries Bread, Herbs

Today's post is slightly different to normal. No knowledge imparting, no demonstration of moves, no recipes.

Today we talk about a general tip that might help you be healthier and manage your food, meals and diets in a better way.

Feeding the freezer is a great phrase. I am a massive fan of doing so! My schedule is a bit all over the place and the biggest issue I had was getting fresh fruit and vegetables in my diet and keeping them long enough so they didn't go off. So I started freezing. I am lucky enough to have two freezers, one of which is my height and is packed with things in every single drawer!!

I have frozen fruits which are amazing for smoothies in the morning and I have vegetables which I use in every meal I cook. Today I made a pasta bake, fresh sauce and I used frozen carrots, frozen onions, frozen garlic, frozen mushrooms, frozen peas and even the mince meat I used was frozen, but taken out yesterday so it could defrost properly.

Using my freezer is the best thing. Now I always have fruit and vegetables to hand and such a wide variety that you couldn't imagine. I can buy things cheaply when they are on special offer, sometimes just £1 for an entire bowl and they get put in the freezer. Some vegetables are chopped or chunked and frozen in their bags, otherwise are frozen whole.

Not only that but when I create a meal, I always over cook. It is crazy how much I always end up cooking but then they go in small containers and get frozen. On days when I don't have the time or energy to cook I just grab a home made ready meal and dinner is done!

So give it a go, get started and make space in the freezer. Throw out the ice cream, the ice lollies and any other things that shouldn't be in there and then get out and buy as much fruit and vegetables as you can fit in there and get feeding that freezer!!

Enjoy and ciao for now x

  
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