Courgette Spaghetti Stir Fry

16 May

Ingredients:

  • Courgetti (Spiral courgette)
  • Peppers (any colour)
  • Cherry tomatoes
  • Red onion
  • Olives (optional)
  • Tomatoes puree (optional
  • 1/2- 1 avocado
  • Coconut oil
  • Dried Oregano
  • Fresh garlic clove (optional)
  • Juice from 1/2 fresh lemon (optional)

I haven’t listed how much of anything to add to this dish because you can judge it as you go along and suit to taste.

Add coconut oil to the pan and heat. Add chopped garlic, fry for 1 minute.

Add the chopped peppers, tomatoes and red onion and fry for a few minutes. Stir in some dried oregano.

Add the courgetti and continue to fry lightly until desired result is achieved.

Mash the avocado and stir in the lemon juice and place in the centre of the courgetti. Add some olives and serve.

 

 

Chick Pea Masala Quinoa and Spinach

11 Feb

Serves 2-3

On dishes like this I work in American cup sizes because it works out as 1 cup of quinoa and two cups of water for the perfect cooking result, meaning you are not left with mush! Measuring cups are really cheap and widely available.

This dish can be eaten hot or cold as a main meal or a side dish. Half the quantities of powders for a less spicy dish.

It would work to add grated carrots, peppers or chilli peppers (at the same time as the onions), experiment!

Chick peas could be substituted for frozen peas or even sweetcorn as another option.

 

 

  • 1 cup of quinoa
  • 230g (drained weight) carton of precooked chick peas (or prepare own in advance)
  • 1 fresh onion diced  or 6 tablespoons of diced frozen onions
  • Handful of fresh or frozen spinach
  • 3 melted tablespoons of coconut oil (more or less if you wish, just make sure the dish doesn’t dry out)
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground coriander
  • 1/2 teaspoon of hot/mild chilli powder
  • 1/2teaspoon of turmeric
  • 1/2 teaspoon garam masala
  • 2 cups of water

 

Wash and rinse quinoa, then add to a frying pan with no oil and fry on a low heat until it dries out and turns golden brown. Place quinoa in a bowl and leave to one side.

Add the coconut oil to the same frying pan and heat. Add cumin seeds and on a low heat fry them for around a minute.

Add the diced onions (fresh or frozen) and fry for a further minute on low heat. Next add ground coriander, ground cumin, turmeric and chilli powder. Stir thoroughly.

Add the golden quinoa to the onions, followed by 2 cups of water. Stir and bring to the boil for about 10 seconds.

Turn to low heat to simmer until half the water is absorbed.

Add the precooked chick peas and garam masala powder, stir and keep on low heat until all water is absorbed. Be careful not to let it burn.

In the last couple of minutes of cooking add in a handful of fresh spinach, stir together and leave until wilted.

Stir and serve.

 

 

Chilli Quinoa with Avocdao

10 Feb

Serves 2-3

  • 1 cup of quinoa
  • 1 large diced onion (fresh or frozen)
  • 1 cup of frozen peas
  • 2 grated carrots
  • 2-3 tablespoons of coconut oil (melted)
  • 1/2 teaspoon of cumin seeds
  • 1/2 teaspoon of coriander powder
  • 1/2 teaspoon of cumin powder
  • 1/2 teaspoon of hot/mild chilli powder
  • 1/2 teaspoon of paprika

 

 

  • Wash and rinse quinoa then dry fry in a pan until dried out from rinsing. They will start to turn golden brown. Place in a bowl ready for use later
  • Use the same pan and add coconut oil. Less or more depending on the pan
  • Fry the cumin seeds on low for a minute and then add the onions and carrots and fry for a further minute or two
  • Add in the cumin, coriander, chilli  and paprika powders and stir thoroughly
  • Add the dry quinoa to the mix and add 2 cups of water. Bring to the boil then reduce to simmer
  • When half the water has evaporated add frozen peas and continue to simmer until all liquid has evaporated.

Serve hot with avocado or store cold until ready to eat and add avocado later.

It’s Within You!

03 Jan
If you see someone in shape or healthy you may think they know something you don’t.

It’s known healthy eating and exercise creates a fit body. The only difference is they have done the work created the habits required to be that way.

People are looking for that magic pill or exercise to be invented to get them the figure they crave but it just doesn’t exist.

You have what you need already to become the fittest and healthiest you can be.

You already go shopping so just change what you buy.

You also have lots of spare time to exercise. If you think you don’t, take a look at the time you spend on social media, games or watching tv.

Of course there are techniques that make things easier for you, like searching recipes, learning new exercises and having a support group.

Most people you see in great shape have learned, practiced and created a habit of consistency.

You don’t need to know everything to be able to start.

You didn’t learn to drive before taking driving lessons.

You learned as you went. Made mistakes and corrected them. Saw what worked and what didn’t.

The best thing you can do is just start!

Learn as you go. Get a feel of what works for you and what doesn’t.

So just make that start….

Do it (as you are learning).
Continue with it.
Keep learning and tweak to get the balance right for you.
Get what you want and probably more!

Do

Learn
Continue
Get

If you can’t just do it yet at least stop what isn’t working for you right now. It can save you a lot of time, money and misery!

Most people who have found success love to share their knowledge with you so just ask….

Why Muscle Is A Girls Best Friend!

13 Nov
Over and over again when women tell me what they want, it’s ‘I just want to tone up!’
The first thing anyone has to realise is that fat is fat and muscle is muscle.
Two different things that cannot, no way, turn into each other.
You cannot tone up fat and by not exercising muscle, it cannot turn into fat. Ever!
To get a toned body you need to melt fat from your body and create muscle for shape and definition.
How far you take each is up to you. What do you want your final body to look like?
Women fear that lifting weights will make them look bulky but this is not true.
If you look at a bikini body builder you will see how petite they are. They have burned off excess (and more) body fat leaving them very petite so the judges can judge tem on their muscle shapes, symmetry and overall balance.
This of course is an extreme lifestyle that they do not maintain all year round but when in competition. It’s not necessarily the look we are going for but my point is to prove how small they look despite building lots of muscle.
Anyone who wants to be a smaller size must address body fat percentage. To melt body fat you will make changes to your diet as we have discussed but building muscle is vital.
Not only does having more muscle on your body make you feel stronger, less sluggish and younger but it will boost your metabolism meaning you burn more calories 24/7.
Excess fat is of no use to your body in this day and age. It will gather in rolls, droop and make you feel uncomfortable.
Muscle can not be built by food alone, you must use the muscles in a way that they feel challenged. This in turn stimulates the muscle to grow.
Eat clean foods to melt fat, nourish the body and build muscle to burn more calories and shape the body. Build from the inside and melt form the outside.
Eventually as fat begins to melt you will start to reveal the work from your exercise. How defined you want your muscles to be depends on how much body fat you carry.
It is important to realise these simple steps and keep it in mind when selecting your foods and exercise.
The exercise videos I have provided you with work every muscle on the body.
You cannot tone a muscle without growing the muscle. As you work through the videos you will feel the specific muscles working. Know that each time you do them you are causing a response from your muscles to become stronger, more compact and lifted.
Find an exercise hard? Need to stop because your muscles burn? GOOD! This is what is needed to grow your muscles. Keep it up!

Add A Salad!

07 Nov

To everything!

It is really simple to get more vegetables into your diet by adding a simple salad as a side dish to your meal.

  • You at start of with a small portion and increase as your desire for vegetables increase, because it will.

It doesn’t  have to be anything major or exotic, more ideas will come over time.

Choose some of your favourite salad vegetables like

Tomatoes

Peppers

Onions (red or white)

Cucumber

Spinach, rocket or other salad leaves

Eating a variety of colours will give you a variety of vitamins and minerals along with much needed fibre.

TIP: Prepare enough for a few meals in advance and store in the fridge for quick and easy access.

salad

 

Mexican Flavoured Red Rice

29 Mar

A rice dish that can be eaten hot or cold. This recipe will serve four when bulked out with salad or other foods. Great for lunches to take to work. Use kidney beans or peas. Try using red rice found in supermarkets, its very chewy and high in protein.

Ingredients:

 

  • 1 tablespoon of Coconut oil
  • 1 tsp of cumin seeds
  • 1 tsp dried coriander
  • 1tsp paprika
  • 1 tsp of dried oregano
  • 1/2 tsp chilli powder (hot or mild)
  • 1/2 teaspoon of garlic powder (you could try fresh garlic)
  • 2 onions
  • Grated carrot (optional)
  • 200g cooked kidney beans or frozen peas
  • 200g uncooked Red Rice

Boil the rice as the packet suggests…meanwhile

Add the oil to pan and heat until it starts to sizzle, turn down the heat and the cumin seeds and fry lightly for one minute.

Add the onions and grated carrot if using then fry for a minute or two until onions go soft.

Add the coriander, paprika, oregano, chilli powder and garlic powder and mix all ingredients well.

Next add in your freshly cooked red rice (or rice of choice) and stir fry all ingredients together for up to five minutes.

Serve immediately or save for cold dishes.

I ate it with Cabbage Salad (inspired by Jamie Oliver) and roasted sweet potato chunks and everyday salad.

 

IMG_2359
Lime, chilli and cabbage salad with mex rice and peas
Mex Rice with sweet Potatoes and salad (cherry tomatoes, cucumber, red pepper and rocket leaves.
Mex Rice with kidney beans, sweet potatoes and salad (cherry tomatoes, cucumber, red pepper and rocket leaves. Sweet potatoes were previously cooked by roasting in coconut oil and added cold

 

Served with chopped red onion, cucumber, cherry tomato and peppers and a whole avocado. I used a teaspoon of chilli powder in this one!
Served with chopped red onion, cucumber, cherry tomato and peppers and a whole avocado. I used a teaspoon of chilli powder in this one! Also a different brand of red rice (found in the world foods aisle of the supermarket. Much cheaper but not as red as the other rice.

Lime Infused Cabbage salad

22 Mar

The measurements of the ingredients do not have to be perfect. Judge by eye and preference.

Ingredients:

  • 1/2 white cabbage
  • 1-2 red onions
  • 1 large grated carrot
  • 6 radishes
  • Fresh coriander
  • 1 red pepper
  • 1-2 red (mild) or hot green chillies or use both
  • juice of two fresh limes

Shred and chop everything and mix into a large bowl. Drizzle over the lime juice, sprinkle on some Himalayan salt and leave to infuse. Very refreshing!

IMG_2353

This goes nice with Mexican Flavoured Red Rice

Spicy Pan Fried Chips

04 Mar
Spicy Pan Fried Chips. Great hot, or cold in a salad
Spicy Pan Fried Chips. Great hot, or cold in a salad

Ingredients: Serves 1-2

  • 2 Sweet Potatoes (or regular potatoes, cut them into French chips)
  • 1 tablespoon of coconut oil
  • 1-2 cloves of garlic finely chopped (frozen is ideal)
  • 1/4 teaspoon of black mustard seeds
  • 1/4 teaspoon of cumin seeds
  • 1/4 teaspoon of chilli powder (hot or mild)
  • 1/4 teaspoon of ground turmeric
  • pinch of pink Himalayan crystal salt (optional)

Add the coconut oil into your frying pan and when hot reduce heat to low and add mustard and cumin seeds and wait for them to pop. This will happen within seconds.

Add the chopped garlic, fry for a minute then remove the pan form the heat and add the Chilli and turmeric powder.

Add the potatoes to the pan and briefly return to a high heat until sizzling, cover the pan (I use a plate) and reduce to the lowest heat and allow to gently cook for anywhere between 10-20 minutes.

Keep checking and stirring until potatoes are soft.

You can even turn the heat off, leave covered and leave for another 5-10 minutes to allow further softening of the chips.

 

 

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