Another week has flown by… one of my sisters has gone to schoolies on the Gold Coast, another one has headed off to Europe for a school art tour… I’m still here working on my fitness and absolutely loving it!! I wouldn’t mind taking a trip somewhere though.. any suggestions? I’ve started my Cert III in fitness and so far it’s all OHS and Client Services… I can’t wait to get to the fun stuff!! I have a feeling that’s more in Cert IV unfortunately :S I’ll get there eventually.
My dad has hit his mid-life crisis and decided to really start eating clean and exercising daily… AND he has bought himself a classic 1989 mazda MX5. It’s actually very cool, but tiny and a bit feminine, and we tease dad by calling it the “hairdresser’s car” haha. Dad let my boyfriend drive me around in it :).
This week’s motivation: Veronika Gulasova
High Protein Gluten Free Carrot Cake from http://www.mindmuscleyoga.com – this is sooooo good!! Absolutely delicious!! The ‘icing’ totally MAKES it :). Must try!! However, I don’t think it would freeze very well..
Serves 4
5 serves Stevia
30g coconut flour
25g whey protein (I used vanilla)
1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ginger
1 egg white
200mL milk (I used unsweetened almond milk)
50g grated carrot (about 1 medium carrot)
1/2 tsp vanilla essence
Frosting-
100g low fat cream cheese
5 serves Stevia
1/2 tsp vanilla essence
Preheat oven to 150 degrees and line a small cake tine with baking paper
Stir together dry ingredients
Combine wet ingredients (except carrot) separately, then add wet to dry
Stir until smooth and fold in the grated carrot
Pour into cake tin and bake for 15-20 minutes or until the cake is golden on top and springs back when you press on it (maybe it was just me but mine took about twice the time to cook…)
While cake is cooling, prepare frosting by combing the ingredients
When cool, slice the cake in half (I had to do this length ways because my cake was about as flat as a pancake haha)
Put frosting between the two layers, then spread the rest on top
I then sprinkled a bit of cinnamon on top – YUM!!
Nutritional info: per 1/4 serves
Calories: 126
Total fat: 5.6g
Total carbs: 8.9g
Sugar: 3.4g
Protein: 9.0g
Asian-Style Prawn Salad
Sorry I was actually meant to post this last week but I totally forgot haha too many recipes!! I just made this one up and it was delicious!
Serves 2
500g cooked and peeled king prawns
1/2 cup cucumber – sliced
1/4 cup carrot – sliced into matchsticks
Couple of handfuls of mixed lettuce
1/4 avocado – cubed
Handful of coriander
1/4 cup fresh lime juice
Basically just combine all of the ingredients! This is really fresh and delicious
Nutritional info: per 1/2 serves
Calories: 277.4
Total fat: 5.3g
Total carbs: 6.5g
Sugar: 2.5g
Protein: 39g!! (thank you prawns!!)
Creamy Avocado and Chicken Pasta – again a bit of my own creation haha
Serves 1
160g chicken breast
1/4 cup no fat Greek yoghurt
1/4 medium avocado
1/2 lime (juice)
3 walnuts
Salt and pepper
Consider throwing in some chives/thyme/basil… I just didn’t have any
Grill chicken breast
Blend yoghurt and avocado until smooth
Stir in lime juice, walnuts and cooked chicken
Serve with wholewheat pasta (for high carb) or SlimPasta (for low carb)
Sprinkle some parmesan on top if desire
Nutritional info: per serve
Calories: 281.3
Total fat: 7.7g
Total carbs: 4.3g
Sugar: 2.4g
Protein: 44.0g
Saffron Protein Muffins with White Chocolate from http://www.tasty-health.se. These are really good!! I don’t usually like to use any chocolate except for dark, but I decided to make an exception and use the white chocolate. It’s scrumptious 🙂
Serves 8
40g vanilla whey protein
60g oat flour
1/2 cup almond meal
1 tsp baking powder
1/4 tsp salt
1/4 tsp vanilla essence
12 serves Stevia
~2 tsp saffron powder
2 small egg whites
12.5mL unsweetened almond milk (or any milk)
75g unsweetened applesauce
30g white chocolate (I couldn’t find sugar-free so I used lindt :D)
Preheat oven to 175 degrees
Pour all ingredients in a bowl and blend until smooth
Break or chop the chocolate
Pour batter into muffin cups – these work best with silicone molds, sprinkle with white chocolate
Bake for 20 minutes or until cooked
Remove and let cool before removing from the muffin cups
Nutritional info: per 1/8 muffins
Calories: 98.5
Total fat: 4.2g
Total carbs: 8.2g
Sugar: 2.9g
Protein: 6.7g
Jamie Oliver’s Stuffed Cypriot Chicken from Jamie Oliver’s 30 minute meals – yum!
Serves 4
Small bunch of fresh parsley
Small bunch of fresh basil
8 jarred sun-dried tomatoes in oil
2-3 cloves of garlic
100g reduced fat feta cheese
Zest of 1 lemon
4x 180g chicken thigh (I would prefer to use breast but I wasn’t organised to have any haha)
4 sprigs of fresh rosemary
Pile the parsley, basil and tomatoes, with a pinch of pepper, on a chopping board
Crush over the garlic then finely chop everything together, mixing with the knife as you go
Crumble over the feta, finely grate over the lemon zest and mix again
Open up each thigh ‘like a book’ and divide the filling into the middle of each piece of chicken
Fold the chicken back over to cover (with the chicken thigh I had to use toothpicks to hold them together)
Spray some oil on a frying pan, heat on medium, then lay chicken down
Cover and allow to cook for about 10 minutes, then check and flip if golden brown on the underside. Add sprigs of rosemary to the pan
Before serving check that it’s cooked by cutting one in half
Cover and allow the other side to cook
Nutritional info: per 1/4 serves (with chicken thigh)
Calories: 158.2
Total fat: 9.0g
Total carbs: 0.8g
Sugar: 0.6g
Protein: 17.0g
We’re due to have an absolute scorcher here today – 38 degrees!! I’m going to be sitting by the pool reading fitness magazines haha lovely!!
Hope you’ve all made a conscious decision to eat healthy this holiday season and not stray too far into the realms of sugary treats and deep fried meats haha x
learnlovelift 