Archive | Psyllium Crepe RSS feed for this section

The Magic of Confidence

14 May

Started cardiology rotation last week and I absolutely love it!! I’ve started putting cannulas in and I did my first injection – I’m really getting my confidence up and it’s fantastic!! Unfortunately we only have 2 weeks of cardiology but I’m going to make the most of it this week ๐Ÿ™‚

 

ImageIt’s incredible – as soon as I put my cannula in I felt my confidence just sky rocket – it was like a turning point for me. I took a deep breath and did something that I was so nervous about, and it turns out I had totally over-thought it and it wasn’t that bad ๐Ÿ˜€ it’s suprising how often that happens to me… I need to learn not to think to much about something! Just do it ๐Ÿ™‚

 

Motivational pic for this week:

Image

Oh and happy mothers day to all those mums out there!! ๐Ÿ™‚

 

Meal 1/Breakfast:

As usual I’m having my blueberry pancakes, but over the w/e my boyfriend didn’t have all of the ingredients at this place so I changed the recipe a bit and it was delicious!! Here it is:

Sweet Nutty Protein Pancakes

1/3 cup oats – ground

1/2 cup egg whites

1/2 tsp baking powder

1 tsp vanilla essence

Splash of sugar-free maple syrup

Splash of almond milk

Peanut butter

1. Blend ingredients (except peanut butter)

2. Cook on frying pan (making 2-3 depending on how big they are)

3. Once cooked smear a little peanut butter onย top, roll/fold, and enjoy!!

I think I’m going to leave these as a treat for when I’m at my boyfriend house because I can’t actually keep peanut butter at mine – I can’t resist it!!

 

Meal 2:

Ok so i’ve been wanting to try baking with beetroot for a while… and these were a bit of a disappointment haha. Maybe it was because I put too much beetroot in? I’m not sure.. but anyway here’s the recipe that I tried – it might be better if I added sugar-free maple syrup to them… this is from proteinpow.com

Image

Whey Protein Muffins – the Pink Version

Serves 7

250g cottage cheese

2 cooked beetroots

1/2 cup vanilla whey protein powder

1 whole egg

2 egg whites

1/4 cup coconut flour

1/4 cup instant buckwheat (I subbed this for oat flour)

1 tbsp vanilla essence

1 tbsp toffee flavdrops (I subbed this for an extra 1 tbsp vanilla essence but maybe next time I’ll put in maple syrup? I can’t find these toffee flavdrops anywhere!)

1 tsp baking powder

1. Blend all ingredients together until smooth

2. Bake until 160 degrees for about 35 minutes

3. Apparently these are nice with butter on them whilst warm, but I don’t eat butter… I tried with peanut butter but I still didn’t really like them… I don’t know haha

 

Meal 4/Lunch:

Image

Jamie Eason’s Meatloaf Muffins – I have posted this recipe before and have tried them with kangaroo mince, but I’ve decided I prefer the turkey version ๐Ÿ™‚ I love these in a psyllium crepe (5g psyllium husks + 55g egg whites, cooked like a pancake) with salsa + spinache + Greek yoghurt – YUM!

 

Meal 5:

Chocolate andย coconut protein bars – my boyfriend tried these the other day and he loves them too, so it shows that they’re actually nice ๐Ÿ™‚ love them with a cup of sugar-free hot chocolate!

 

Meal 6/Dinner:

Tried a new recipe and it’s pretty yummy! I altered it slightly to make it lower in carbs and it’s delicious! Different… but yum! This is my version of the recipe that I found on busybuthealthy.com

Image

Texan Ranch Chicken Casserole

Serves 4

1 onion

2-3 stalks of celery – chopped

1 red capsicum

1 green capsicum

2 garlic cloves – minced

600g chicken breast – diced and cooked

1 tbsp chilli powder

2 tbsp butter (I left this out and just sprayed the pan with a little canola oil)

6 tbsp oat flour

1 cup low sodium chicken stock

1 cup unsweetened almond milk

450g can diced tomatoes

Sprinkle of parmesan cheese

(I also added 1/3 eggplant and 1/3 zucchini)

1. Preheat oven to 180 degrees

2. Cook vegies in a frying pan until crisp

3. Add garlic and chilli powder and cook for 1 minute – remove veggies from pan

4. Cook flour for 1 minute, add chicken stock and almond and stir until thickened

5. Add in the cooked chicken, tomatoes and vegies

6. Pour mixture into a 9×13 pan and top with cheese

7. Bake for 25-30 minutes until bubbly and browned

 

Meal 6:

Chocolate Protein Mousse ๐Ÿ™‚

 

New Snack!! Full of antioxidants and super yummy! These are fantastic but I’ll struggle to refrain from eating them all…

Image

Advertisements

First Week

6 Feb

In order to ensure I stick to clean eating, as well as give me more time during the week, I’m going to try cooking in bulk at the start of the week, preferably Sundays. I tried this for the first time yesterday and so here’s my menu for the week:

 

Meal 1/Pre-workout:

Banana & Almond Cake

Serves 16

2 cups oat flour

3x 30g scoops vanilla whey protein powder

1/2 cup Stevia baking formula (or 12 scoops of concentrated Stevia)

1 tsp baking soda

1/2 tsp baking powder

3 bananas – mashed

1& 1/2 tsp almond extract

1/3 cup egg whites

1/4 cup unsweetened applesauce

1/4 cup unsweetened almond milk (or any other milk of choice)

Topping:

1/4 cup raw almonds, chopped

NOTE: if you use concentrated Stevia you may way to add 2 Tbsp of ground flax in order to thicken up the batter a bit, otherwise the blueberries may sink to the bottom.

Preheat oven to 180 degrees. Spray an 8×11″ rectangular pan with cooking spray. Combine all the dry ingredients in a large bowl, and in a smaller bowl mash the banana well, add other wet ingredients, and mix well. Pour the wet ingredients into the dry and mix until combined. Pour batter into the pan, then sprinkle with the chopped almonds.

Bake for 25 minutes until it turns brown around the edges and a toothpick comes out clean. Allow to cool, then cut into squares.

Nutritional info: per 1/16 slices

Calories: 115

Total fat: 4.1g

Total carbs: 10.7g

Sugar: 4.4g

Protein: 9.9g

 

Meal 2/Breakfast:

Scrambled Egg Whites

Serves 1

1/2 cup egg whites

1/4 cup cooked brown rice

1/4 cup mushroom

Handful of spinach

Paprika

Pepper

Parsley

Rosemary

Mix all ingredients and cook! Sometimes I make this an omelette (add low-fat cheese) or just scramble it.

 

Blueberry Pancake

Serves 1

1/2 cup egg whites

1/2 cup oats (blended into a flour)

1 tsp vanilla essence

Cinnamon

1/3 cup blueberries (I used frozen)

1 tsp chia seed

Mix all ingredients (gently fold in blueberries) and slap into a frying pan. May want to add sweetener, or top with a blueberry sauce (blueberries blended with almond milk/greek yoghurt). To make it taste a bit less eggy, add 1/2 tsp of baking powder.

Nutritional info:

Calories: 275

Total fat: 5.1g

Total carbs: 35.4g

Sugar: 6.9g

Protein: 19.3g

 

Meal 3/Lunch:

Chicken Taco

Serves 4

500g chicken breast/ground chicken

4 large tortillas (I used wholegrain)

1/2 medium onion – chopped

1/2 capsicum – sliced

1 Tbsp chilli powder

1 tsp garlic powder (or minced garlic)

1 Tbsp ground cumin

1/2 cup water

2 cups+ shredded lettuce

1 tomato – chopped

8 Tbsp salsa

Brown chicken over medium heat. Add onion and capsicum and cook until soft. Add spices, and water. Serve with lettuce, tomato & salsa.

I took these to class and left out the lettuce, tomato and salsa because it wouldn’t have tasted fresh enough. Instead I sliced the tortilla into 4 and had mini-tacos.

Nutritional info: per 1/4 serves

Calories: 116

Total fat: 1.3g

Total carbs: 5.8g

Sugar: 2.6g

Protein: 20.6g

 

Jamie Eason’s Meatloaf Muffins

Serves 18

1kg minced turkey

1/3 cup egg whites

1 cup quick cooking oats (sometime I leave the oats out or put in 1/2 a cup)

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard

2 tsp black pepper

1 tsp dried sage

2 tsp paprika

1 tsp salt

2 tbsp minced garlic

1/4 cup chopped celery

1/4 cup mushroom

1/4 cup chopped onion

Preheat oven to 200 degrees and spray a muffin pan with oil. Mix all ingredients together in a large bowl. Roll into balls (1/4 cup each) and place in muffin tray. Bake for 40 minutes.

Nutritional info: per 1 serves (2/18 meatloaf muffins)

Calories: 173g

Total fat: 10.4g

Total carbs: 0g

Sugar: 0.6g

Protein: 19.9g

 

Meal 4:

Blueberry Muffin

Serves 12

1 & 1/2 cups oat flour

3x 30g scoops of vanilla whey protein powder

1 tsp baking soda

1/2 tsp baking powder

1/2 cup Stevia baking formula (or 12 packets of concentrated Stevia)

Pinch of sea salt

1/3 cup egg whites

2/3 cup unsweetened applesauce

3/4 cup blueberries (again I used frozen)

Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!

To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.

 

Meal 5/Dinner:

Turkey Chili

Serves 4

500g ground turkey

1 onion – chopped

4 tsp minced garlic

4 tsp tomato paste

2-4 whole tomatoes – diced

1 cup of 3 bean mix (drained can)

Chili powder

Curry powder

Sea salt

Black pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then put in the tomato, tomato paste, and spices. Cook until is thoroughly cooked.

 

Psyllium Crepe

Serves 1

5g psyllium husk powder

55g liquid egg whites

NOTE: I like to add a little bit of flax seed, and possibly some herbs and spices, depending on what I’m eating it with.

Mix, cooking in a pan (like a pancake) then top with whatever! Recently I like it with chopped turkey meatloaf muffins and salsa/salad.

Nutritional info:

Calories: 87

Total fat: 0.3g

Total carbs: 1.5g

Sugar: 1.5g

Protein: 13.3g

 

Meal 6/Dessert:

Quick Chocolate Pudding

Serves 1

1/3 cup egg whites

3 tbsp sweetener

2 tbs cocoa

Combine well, then microwave for approximately 1 min 20 sec.

 

Chocolate Melting Cake

Serves 1

1 scoop vanilla whey protein powder

1/3 cup almond milk

1 heaped tbsp cocoa

1 serve of Stevia

Blend then microwave for 60-80 seconds, and eat immediately.

 

Sooo yeah that’s basically my plan for the week!! Plus a protein shake as my post-workout meal (I don’t include it in my 6 daily meals).

I’ve worked out all the macros for the recipes and everything is low carb, low sugar, high protein, and delicious!!

I got the blueberry muffins, banana and almond cake, and chicken tacos from www.busybuthealthy.com, and the turkey chili from www.fitfoodieshealthylife.com – I often modify these recipes according to what I have to cook with.

Hope this all lasts me through the week ๐Ÿ™‚