Garlic Chick Pea and Broccoli

26 Oct

Only three main ingredients and some garlic and rocket leaves to serve with.

Fry some broccoli and garlic in coconut oil or rice bran oil until broccoli is tender.

Add in the cooked chick peas and sliced mushroom and fry until mushroom is cooked.

Keep the temperature low to avoid burning.

Serve with rocket leaves.

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I always used ready cooked chick peas to reduce on cooking times.

I purchase the ones in cartons rather than tins and check the ingredients are only chick peas and water. It is not much more expensive to get the organic variety.

Only around 80p or less for a 380g carton. The weight after draining is 250g but I save the chick pea juice for this!

 

Mushroom Burger Stack

26 Oct

There is no bread involved in this burger and you can change the ingredients within but use the large flat mushrooms as the bun!

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In this stack there is

  • sliced avocado
  • fried tomatoes
  • fried yellow pepper
  • fried red onion

The mushroom makes the top and the bottom.

I fried the mushrooms first then left to one side.

I lightly fried the pepper, onion and tomato slices and layered all together.

I fried them all in rice bran oil but you could grill these ingredients instead to reduce the fat content if you wish.

I served with this uncooked salad and added some pickled jalapeños sliced peppers.

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I found these jalepenos in home bargains!

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They are simply jalapeños peppers in vinegar, water and salt.

 

Curried Almond Rice

26 Oct

Ingredients:

  • 150g cooked brown basmati rice
  • 1 Tablespoon of curry powder (I used Tikka)
  • 1 carton of cooked chick peas (380g including juice)
  • Handful of almonds
  • 2 sticks of celery
  • 1 red onion
  • 1-3 cloves of garlic (optional)
  • pinch of cumin (optional)
  • oil for frying (I use coconut oil or rice bran oil)

Place oil in the pan and heat, fry the onion, garlic and celery for about 2 minutes. Keep stirring to avoid burning.

Turn down the heat to low and add in the chick peas.

Fry for another couple of minutes. Again keep stirring. A high heat will cause the chick peas to pop so keep it low.

Add the brown rice, almonds and then the curry powder and stir all ingredients together and continue cooking until all ingredients are warm.

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This would have been nice with some currants added to the mix. I will try that next time and update!

 

 

 

 

Vegetable Chilli

22 Oct

This is one of my go to recipes. It can be varied by the vegetables you use and anything goes really!

Ingredients:

  • 2 cartons of chopped tomatoes
  • 1 carton of cooked kidney beans
  • Pinch of cumin
  • Hot/mild chilli powder (around 2 tablespoons or half if you are using hot and don’t want too hot!
  • Coconut oil
  • A selection of vegetables (peppers, onions, mushrooms, peas, carrots or anything else you fancy)

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Use 1/2 to one tablespoon of coconut oil and heat in a frying pan.

Add the cumin seeds and allow to fry for 1-2 minutes. Turn the heat to a low setting

Add the vegetables to the pan and fry until tender, occasionally stirring. Around 5- 10 minutes.

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Pour over the chopped tomatoes and chilli powder.

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Stir all ingredients together and simmer for around 10 minutes, occasionally stirring.

Serve with brown rice, quinoa, potato skins or tortillas to make a wrap!

Garlic Baked Potatoes

22 Oct

I love Jacket Potatoes nice and crispy.

Instead of searching for a great topping why not try flavouring the filling?

These ones are garlic

flavoured with a touch of coriander.

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Ingredients:

  • coconut oil
  • bunch of coriander
  • 1-3 cloves of garlic depending how strong you like it

 

Bake the potatoes until they are cooked inside and crispy outside, then scoop out all of the middles.

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Mash the potato and stir in desired amount of coconut oil, garlic and chopped coriander. Mash and stir…

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Simply place back into the skins and grill until a little browned on top.

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Potato Skins

22 Oct

When having a baked potato it is the crispy skin that I find most appealing. Something you don’t get when making in a microwave so it’s worth the effort to bake them in your oven.

Potato like bread is known as a stodgy food and can sometimes be too much and instead you wish for something lighter. The creation of bagel thins, bread thins (where the slices are more petite and not as filling) I was inspired to do these.

I scooped out the mash potato and replaced with a homemade vegetable chilli.

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The potato inside can be saved for another recipe like homemade lentil cottage pie.

But if you want to keep the potato why not try flavouring the potato inside?

 

Tortilla Wrap

22 Oct

I am not a fan of bread and wheat based products, no matter how yummy they are!

So here I made a tortilla wrap using gram flour (chick pea flour) and water.

I added a pinch of chilli powder and a pinch of cumin seeds to add a bit of flavour.

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Ingredients: Note: I have measuring cups so I used one cup of gram flour and 1 cup of water, below I have converted into g and mls)

  • 92g of gram flour
  • 225ml water
  • pinch of cumin
  • 2 pinches of chilli powder (I used hot)

Blend all ingredients together so there are no lumps.

Oil a pan and heat to a high temperature.

Add enough liquid to create a thin layer on the whole of the pan and turn down heat.

Cook on each side for around 1-2 minutes like you would a pancake making sure there is no liquid left.

Place on a plate and allow to cool.

The above ingredients will make 2 – 4 depending on the frying pan size.

I made two large and filled them with homemade vegetable chilli.

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Note: The more liquid like the mixture, the more chance of splitting so if need be eat with a knife and fork!

Do You Need Support?

15 Oct

Don’t you think it’s crazy that some women put their life on hold because of how much they weigh?

Cancelling a night out because they don’t feel as good as they want to in their outfit?

Opting for baggy clothes when they long to wear something fitting.

Putting off going to the gym or exercise class because they feel they may be judged.

Maybe…..putting off taking any action on improving their diet and fitness because it’s all too overwhelming?

Are you one of those women?

Do you look at other people and think they should be hiding at home and missing out on life because they are not a certain shape?

It’s crazy! Then why should you be stuck on a hamster wheel of misery and putting life on hold?

No matter your size, weight or imperfections you are enough. You are special and you matter to me.

The person in your heart, your mind and your soul is who you are. You already have a beautiful functioning body. What you may have is an unwanted accessories also known as love handles, muffin tops and bingo wings and want to learn how to rid of them. It can be done.

The best thing I find is having support. Daily.

Support from people who feel or have felt like you. People who care about you and want to see you succeed to reach YOUR goals.

I run a group just like this on Facebook and it would be great to have you join us.

Not once has there been conflict. Not once has there been bitching. Not once has someone been judged negatively. Not only because I wouldn’t allow it but because they are a great bunch of women!

Send me a message, let me know if you could do with that kind of support….for free….contact mail@herfitness.co.uk

Temptation All Around!

13 Oct

The shops, on TV, at work and even at home in your cupboards!

Special offers, colourful packaging and addictive ingredients all to lure you into purchasing sugary foods.

Now your not a fool and easily tricked, I’m sure your aware what you should be eating and not eating so why do we fall for it?

Tiredness? When your tired you will want sugary foods to get you through the rest of your day. Sugar is an instant energy booster but comes at a cost to your health and waistline.

Cravings? Sugary foods will lead to wanting more. This is because you eat sugar, insulin is produced to get the sugar out of your bloodstream causing a dip in sugar levels, leaving you feeling lethargic and wanting more sugar. If you cave in you find yourself on a roller coaster of dips and peaks.

Hungry? When you are hungry your body craves energy instantly. Here comes the sugar craving again! Sugar provides instant energy and if it’s not going to be used up, it will be converted to fat and stored as ‘love handles’.

Emotional? Something sweet is often seen as a treat, a pick me up. Why are chocolates so popular as a gift of love?

While you can’t avoid being tired, hungry, craving and feeling emotional sometimes, you can certainly work on reducing the amount of times that we do.

But when they do strike there is something you can do to reduce the negative impact of sugar on your body.

The idea is to eat a protein rich food with the sugary food.

Protein foods include meat, fish, nuts, seeds, quinoa, lentils, pulses.

Eat a protein rich food before, during or straight after a sugary snack if you have to have it, that is.

Protein will help slow down that potentially dangerous spike in your blood sugar levels and giving you a steadier supply of energy opposed to the known sugar rush.

What Are You Made Of?

11 Oct

Over the last 16 years I have done more ‘formal’ training in exercise than I have done in food/healthy eating.

I used to hate exercise but I have always loved eating!

Since I can remember I have always took notice of diets and exercise trends, eventually leading me to enter the industry as my career and now my business.

It was on my second qualification (2003) that I learned about the power of having muscle. As part of my studying I would take myself off to the gym and lift weights and what I discovered felt like a complete miracle. To see my body take in a whole new shape was life changing.

You don’t only have to lift weights to build muscle, any kind of weight will work. You don’t need to buy equipment either! You already have what you need and that is your body!

Using gravity you can use body parts to move in ways that challenge you enough to build strength. Strength can only come from muscle.

Yet to women, muscle seems to be an ugly word!

Look at every person you see today and remind yourself, ‘they have muscle’.

Look at yourself and say, ‘I have muscle!’

Each person will have varying amounts. But notice this…

The ones whose muscles you can see are the ones who hold the least fat on their body.

We all know about muscle definition.

Form rippling body builders (don’t worry that’s not where I’m leading you) to the slightly defined celebs such as Jennifer Anniston and JLo to Cameron Diaz and Mel B.

These women are mature enough to have age as an enemy but clearly they are maintaining their youthful bodies by using them in muscle building ways.

All examples above look different form each other but they are all toned. Each will have a different body fat percentage but they are not carrying excess body fat.

How much fat you choose to have on your body is ultimately up to you How defined you wish to look is up to you.

You can manipulate that by the amount of fat and the amount of muscle you have. This is called body composition.

So wether you want a curvier, voluptuous type of body or a very lean slender one, your choice of food and exercise still remain the same for either result. Then you manipulate either more/less foods or more/less exercise because you can actually change your look!

(I have been both and it entirely depends upon the food I am eating and the type of exercise I’m doing at the time.)

Natural foods for the glowing skin, shiny hair, strong nails and generally healthy cells that make up your entire being.

Muscle building exercise to shape, defy gravity and to get you feeling strong and youthful.

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