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Hot Hot Hot

8 Mar

It is sooooo hot in Australia right now!! Makes getting into the kitchen a bit less appealing haha. I’ve had a really good week in regards to staying on target with my eating, although I skipped leg day on Wednesday because I was so exhausted – my brain has been feeling really drained from being used so much. I’m going to make up my missed day on the weekend though!!

Motivation:

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My recipes are really piling up now so I need to start putting more into my posts!! Sorry if this is an overload :S

 

Roo Meatball Casserole – I think these are really yum!! My boyfriend refuses to eat kangaroo but I love it haha

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Serves 6

Meatballs:

500g kangaroo mince

1 clove garlic – minced

1/2 tsp pepper

1 tsp lemon juice

1/2 tsp paprika

1/2 tsp oregano

1/3 cup egg whites

1 cup oat flour

Casserole:

370g passata

2 tomatoes – diced

3 mushrooms – sliced

Handful of fresh basil

Tiny bit of low fat cheese

Make the meatballs first. Preheat oven to 180 degrees

Combine all of the meatball ingredients and mix well (I found it easier with my hands)

Roll mixture into small balls (I made about 20 but totally up to you) and place meatball on a baking tray (covered in baking paper)

Bake for 15-20 minutes, shake tray occasionally

Once cooked, remove meatballs from oven and place into a casserole dish

Pour over the passata, tomatoes, mushrooms, and basil, and gently stir through

Sprinkle some cheese over top, then put back in the oven to cook for 15 minutes

Nutritional info: per serve

Calories: 179.1

Total fat: 3.4g (1.0g sat)

Total carbs: 12.8g

Sugar: 4.0g

Protein: 22.2g

 

Low Carb Protein Pizza Base from proteinpow.com

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Serves 1-2

1 cup liquid egg whites

1/3 cup psyllium husks

1/2 cup pea protein powder

Herbs (rosemary, thyme, parsley)

Garlic salt and onion granules

Whisk all of the ingredients and you will get a sticky mixture

Dollop onto a hot hot hot nonstick frying pan and spread with a spoon to give it as flat a shape as possible

Once cooked on one side, flip it

Remove from the pan and place on a grill/baking tray

Top with whatever you want – I decided to break up some of my kangaroo meatballs and scatter them on top with a little bit of low fat cheese

Grill for 10-15 minutes (until cheese melts and sides are brown

NB to make it breadier (but higher carb) add oat flour

Nutritional info: per serve (just the base, without the toppings)

Calories: 192.7

Total fat: 0.5g

Total carbs: 10.4g (10.2g dietary fiber)

Sugar: 0g

Protein: 34.9g!!

 

Angel Food Cake from dessertswithbenefits.com

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Serves 8

3/4 cup oat flour

1/4 cup arrowroot starch

1&1/2 cup egg whites (fresh, not from a carton)

1&1/2 tsp cream of tartar

1/2 tsp salt

1 tsp vanilla extract

1 tsp almond flavour (I decided to sub this for lemon extract because I don’t like almond extract..)

1&1/2 cups Stevia (not the concentrated stuff!!)

Preheat the oven to 170 degrees

In a small bowl, mix oat flour and arrowroot

In a large bowl, add egg whites, cream of tartar, salt and extracts. Whisk until stiff peaks form (~5 minutes)

Slowly add the sweetener whilst continuing to whisk on a low speed

Slowly and gently fold in the oat flour and arrowroot mixture, one scoop at a time – be careful not to deflate the egg whites

Scoop the batter in a cake pan and flatten the surface with a spoon

Bake for 35-40 minutes, or until the surface is golden brown and springs back when tapped

Cool the cake upside down so that the cake doesn’t deflate

Once cool, remove from the pan and serve! I chose to sprinkle with coconut milk flour 🙂

Nutritional info: per serve

Calories: 80.6

Total fat: 1.0g

Total carbs: 10.3g

Sugar: 0.3g

Protein: 6.1g

 

BBQ Chicken Bolognaise from No Cheating! Clean Recipes for Lean Bodies

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Serves 8

1kg chicken mince

2 large onions – diced

3 medium zucchini – diced

1 broccoli – finely chopped

Barbeque sauce:

3 tbsp reduced salt tomato paste

1 tbsp smoked paprika

1 tbsp wholegrain mustard

3 tbsp worcestershire sauce

3 tbsp balsamic vinegar

1 cup passata

Salt and pepper to taste

Add diced vegetables to a hot, non stick pot and cook until beginning to sweat and soften

Add chicken to the vegetables and stir occasionally until cooked through

Combine the sauce ingredients together before pouring over the chicken and vegetables, then add water until there is just enough to cover the mixture and mix well

Continue to cook on a low heat on the stove for up to 3 hours, or until the chicken mixture has caramlised and lost most of its moisture. If using a slow cooker you can leave for up to 6 hours on the lowest setting

Nutritional info: per serve

Calories: 219.3

Total fat: 7.9g (2.3g sat)

Total carbs: 11.2g

Sugar: 6.8g

Protein: 27.3g

Sodium: 258.6mg

 

Omega-3 Protein Bread from chcolatechillimango.com – YUM!

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Serves 8 slices

2/3 cup quinoa flour (can substitute with basically any other flour)

2/3 cup ground flaxseed meal

2/3 cup pea protein (I used vanilla flavour because I don’t have plain..)

2 tsp baking powder

1 tsp salt

1 cup egg whites

1/8 cup extra-virgin olive oil

1/3 cup water

Preheat oven to 180 degrees

Grease a loaf tin lightly with olive oil spray/line with baking paper

Place the dry ingredients into a large mixing bowl

Whisk together the egg whites, oil and water, then add to the dry mixture and mix until you get a sticky batter (may need to add a little extra water)

Pour the batter into the loaf tin

You can bake this freeform, but let the dough sit for 5 minutes before turning it out on the baking tray so that it will thicken up slightly

Bake for about 30 minutes until golden and rise

Remove from the oven and cool on a wire rack before turning out of the tin

I chose to slice mine in big chunks, because I wanted to have ‘rolls’

Between two slices I had smoked salmon, avocado, and rocket 🙂 yum!!

Nutritional info: per slice

Calories: 151.5

Total fat: 7.9g (0.9g sat)

Total carbs: 9.2g

Sugar: 0.2g

Protein: 11.4g

 

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Hope you’re all having a great week, and for those in Australia, I hope you’re keeping cool!!! x

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Holiday’s Over :(

19 Feb

I have been so so busy! Last week we had orientation to introduce us to what we will be doing this year (general practice, paediatrics, women’s health, and psychiatry) and I had temporary accommodation with some of my fellow students. I didn’t want to wake people with my breakfast preparations every morning (sorry blueberry pancakes) so I made these and I think they’re really great!! Easy grab-and-go breakfast that is yummy, filling, and healthy :).

Motivation: Ellie Gonsalves

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Protein and Fiber Breakfast Bars from www.proteinpow.com (altered slightly to suit me)

Serves 4 (1 serve = 2 bars)

1/4 cup psyllium husks

1/4 cup whey protein (I just used vanilla)

1/4 cup casein protein (again, I used vanilla)

1/4 cup coconut flour

1/4 cup unsweetened applesauce

1 cup unsweetened almond milk

2og walnuts – chopped

Preheat the oven to 160 degrees

Mix the ingredients together, except for the walnuts

Fold in the walnuts, then pour the mixture into a small brownie pan

Bake for 30-35 minutes or until a toothpick comes out clean

Nutritional info: per 1 bar

Calories: 90.5

Total fat: 3.3g (0.9g sat)

Total carbs: 8.0g (4.5g dietary fiber)

Sugar: 1.7g

Protein: 7.9g

 

Feta-Filled Protein Crêpes, again from the amazing Anna at www.proteinpow.com

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Serves 1

1 large egg white

1/8 cup pea protein powder (I used vanilla flavoured because that’s all I have)

1/8 cup lite coconut milk

25g low fat feta

Optional: feel free to add herbs and spices to the crêpe before cooking it

Mix the ingredients together (except the feta) and pour into a hot hot non-stick frying pan

Flip the crêpe

When cooked, fill with the cheese (or with whatever you want!)

Nutritional info: per serve, with low fat feta

Calories: 153.5

Total fat: 6.0g (4.5g sat)

Total carbs: 0.5g

Sugar: 1.3g

Protein: 23.3g

 

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Hopefully I’ll get into the swing of things very soon and my posts (both on my blog and on my facebook page) will become more frequent and regular :). Don’t give up – if you’re sick of starting over, just give up giving up!! 🙂 x

Theme Parks and a LOT of Cooking!

18 Jan

Sorry I’ve been so MIA – my boyfriend took me for a trip to the Gold Coast for my Christmas present so I decided to take that time to just spend with my boyfriend and not stress about blogging, exercise, and even splurging on ice cream and wine :). We went to Wet ‘n’ Wild and Movie World, and spent a lot of time relaxing on the beach or by the pool; it was nice to just have some time to ourselves! I didn’t eat very well when I was up there, although I did try to have healthy options (e.g. poached eggs for breakfast, grilled fish without chips), and I admit that it was nice to come home and start eating clean again. Sometimes it’s necessary to have that bit of a break to remotivate yourself.

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Motivation: Claire Rae

 

I’ve been doing LOADS of cooking since getting back from Queensland!!

 

Prawn and Basil Mediterranean Salad

Serves 1

12 cooked, peeled prawns

2 cherry tomatoes – halved

Handful of fresh basil leaves – torn

25g pitted olives

1/4 lebanese cucumber – diced

1/4 spanish onion – thinly sliced and soaked in cold water

Salt and pepper

1 tsp extra virgin olive oil

1/4 lemon

1 tsp balsamic vinegar

Just throw everything together and enjoy!!

Nutritional info: per 1 serve

Calories: 189

Total fat: 9.8g (2.1g sat)

Total carbs: 3.6g

Sugar: 3.2g

Protein: 21.4g

 

Almond and Quinoa Based Protein Pizza from www.proteinpow.com

Serves 2

1/8 cup pea protein

1/8 almond meal

1 tbsp coconut flour

1/2 cup quinoa flakes (could sub with oats)

1 whole egg

3 egg whites

1/8 cup lite coconut milk

1 tsp dried rosemary

1 tsp dried thyme

1 tsp salt

Put everything in a blender

Cook in a hot hot hot non-stick frying pan like a pancake

Top with whatever you want, then grill for 10-15 minutes (I topped mine with pizza sauce, tomato, grilled chicken, lite ricotta cheese, and fresh basil)

Nutritional info: per serve (without the toppings)

Calories: 248.8

Total fat: 9.0g (2.6g sat)

Total carbs: 24.0g

Sugar: 1.6g

Protein: 16.8g

 

Black Chocolate Protein Brownies from femmefitphysique.wordpress.com

Serves 12

2 scoops chocolate whey protein powder

2/3 cup unsweetened cocoa powder

2/3 cup black bean puree (rinse about 1 cup canned, low sodium black beans and blend with a splash of water)

1/4 cup unsweetened almond milk

12 serves Stevia

2 tbsp oat flour

3 tbsp coconut oil

2 egg whites

3/4 tsp baking powder

1/4 tsp salt

OPTIONAL: 1-2 tsp coffee grounds (I left this out)

In a medium bowl combine dry ingredients

In a separate bowl, combine wet ingredients and blend well

Add wet to dry and mix (don’t overmix, just until all ingredients are blended)

Bake at 180 degrees for about 20 minutes or until cooked to the centre

Let them cool before cutting them

Nutritional info: per serve

Calories: 98.5

Total fat: 5.2g (4.4g sat)

Total carbs: 5.3g

Sugar: 0.9g

Protein: 6.7g

 

Smoked Salmon and Rosemary Low Carb Protein Quiche (Gluten Free) from http://www.proteinpow.com – I could not believe how good this was!! Tastes just as good, if not BETTER than normal quiche!! Yum yum!!

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Serves 2

Base:

1/4 cup egg whites

1/4 cup pea protein powder

1/8 cup coconut flour

1/8 cup milk

1 tbsp almond meal

1 tsp dried rosemary (optional)

1 tsp onion flakes (optional)

Filling:

3 eggs

1 egg white

Splash of milk

50g salmon (I just used canned)

Spring onion

Rosemary

Blend the ingredients for the base, then press into either a medium-sized pie/quiche/tart tin or into a few small ones

Bake this 200 degrees for about 15 minutes or until it starts to brown

Allow the base to cool

Whisk together the eggs, egg white, and milk

Add salmon, spring onion and rosemary to the filling mixture

Poor into the base, then cook at 200 degrees for 15 minutes, then reduce to 160 degrees and bake for a further 10 minutes or until the filling is set

Nutritional info: per serve (including the filling)

Calories: 291

Total fat: 9.7g (3.7g sat)

Total carbs: 7.8g

Sugar: 2.0g

Protein: 39.3g!!

 

I have many more new recipes that I cooked this week but I’ll save them for another post 🙂

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Enjoy the journey 🙂 x

More Car Troubles

24 Aug

Yep, I’ve had more problems with my car!! I got stuck at my boyfriend’s house at the start of this week because my car wouldn’t even start… I ended up having to replace the battery altogether 😦 my wallet is looking extremely sad and empty at the moment!!!

This was my last week in aged care/rehab… I’m looking forward to  next week!! Surgery woo!! 🙂 can’t wait.

Motivation: Nathalia Melo. So jealous of her tiny waist!

 

Ok due to my financial situation I was a bit stingey on food this week. However, I do have a couple of new recipes to share with you! 🙂

Food plan:

 

Meal 1/Breakfast:

This is what my boyfriend has for breakfast every morning (he never used to eat breakfast but I’ve talked him into it haha). this is a quick and easy omelette that he chucks together every morning – he has the mushroom and tomato cut up in advance so it’s even easier!!

Boyfriend Scrambled Eggs

Serves 1

200g egg whites

1 egg

1/2 portobello mushroom (handful)

1/4 tomato (pinch)

1-2 slices shaved ham (or cooked and diced chicken breast)

Sprinkle of low fat tasty cheese

This is how my boyfriend does it, and I know it’s not the normal way of making scrambled eggs but it tastes awesome so I don’t see anything wrong with it!! –

Cook the mushroom and ham in a large frying pan (medium-high heat)

Once the mushroom is cooked, pour in egg whites and crack an egg in. Stir the egg in (with a wooden spoon)

Throw in tomato and cheese, then stir every now and again until the egg is all cooked!!

 

Meal 2:

Banana Bread Muffins

 

Meal 3/Lunch:

Leftovers 🙂

 

Meal 4:

Choc Fudge Protein Brownies.

I added about a tbsp of hemp seeds and a tsp of chia seeds for extra texture and nutritional goodness!

 

Meal 5:

All of the ingredients for this recipe cost me only $15.00, including the whole half dozen carton of eggs and 1L of egg whites!!

Chicken and Mushroom Quiche

Serves 4

1 cup egg whites

1 egg

1/4 cup reduced salt chicken stock

1 tsp reduced salt tomato paste

250g chicken breast – diced

200g mushroom – chopped

1 small onion – sliced

1 cup broccoli – chopped

Handful of spinach

Preheat oven to 180 degrees

Cook chicken breast on a frying pan

When nearly completely cooked, add onion, mushroom and broccoli

While that’s cooking, whisk together the egg whites, egg, chicken stock and tomato paste

Just before removing from the heat, add spinach to the chicken and vegie mixture

Pour the chicken and vegie mixture into a casserole dish

Pour egg mixture over top (it’ll fill in the gaps)

Cook for 20 minutes (or until egg is cooked – knife comes out clean)

Nutritional info: per 1/4 serves

Calories: 133

Total fat: 2.2g

Total carbs: 4.1g

Sugar: 1.2g

Protein: 25.0g

 

Meal 6:

This is so yum!! I got the recipe from www.tasty-health.se but altered it slightly according to what I had in my pantry :). I’ve written below what I used because it tasted awesome!

 

No Bake Choc Fudge

Serves 4

4 tbsp coconut flour

1 tbsp coconut butter

1 scoop chocolate protein powder

2 tsp unsweetened cocoa

8 serves Stevia

5 tbsp water (feel free to add more/less depending on the consistency of the mixture)

Mix all ingredients together and press into the bottom of 4 silicone muffin cups

Set in the freezer for about 15 minutes

I topped these with a tbsp of fat free Greek yoghurt that was mixed with 4 serves of Stevia – this tasted just like chocolate fudge with cream!!!

Nutritional info (including Greek yoghurt): per 1/4 serves

Calories: 104

Total fat: 3.8g

Total carbs: 7.8g

Sugar: 2.0g

Protein: 9.0g

 

 

Never give up!!! Keep at it 🙂

If a system or routine isn’t working for you, change it and make alterations so that you can reach your goals!! I’ve had to make a few modifications recently – I’ve put up little post-it notes to (attempt to) stop myself from snacking in between meals (see below). I’ve also started going for morning walks; I always gets up early but I usually just laze around for a few hours before actually doing anything constructive. So I’m pushing myself to get outside and wake myself up by going for a quick 30 minute walk 🙂 I used to jog every morning and I didn’t realise how much I miss being outside so early!! So fresh :). Also I’m trying to cut out my tv/movie watching because I tend to eat whilst sitting in front of the screen. Instead, I’m trying to get back into reading, which I enjoy a lot more anyway.

 

Things aren’t going to change by themselves – if you’re not happy with something, do something about it and learn from your mistakes 🙂 xx

Reaching Goals

22 Jul

I am so proud of myself – it has been over a week since I’ve had a bulimic episode!!! I usually ‘relapse’ on Mondays/Tuesday/Wednesday, because the start of the week is always hardest for me (I miss my boyfriend…) but I managed to break my pattern and lasted a whole week!! WOOO!! I’m trying a different tactic – I’m putting a sticker on my calendar for each day that I go bulimic-free 🙂 it’s very ‘primary school’ but it’s working! It might sound strange but you could try it for anything – give yourself a sticker if you go a whole day without chocolate, or give yourself a sticker each day you go to the gym – it’s amazing how rewarding a sticker on a calendar can feel 🙂

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I decided to give myself a treat for reaching my week goal (start with small goals… my next aim is a month!) so I gave myself a fake tan and bought myself flowers haha. In medicine, we are taught about creating SMART goals:

S – specific

M – measurable

A – appealing

R – realistic

T – timely

So for me, this was last one week without having a bulimic episode and I will get a (non-food) reward!! Pat on the back for me 🙂

 

Motivation: (I’m not sure who this is, but I’m envious of her cuts!)

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Weekly food prep:

 

Meal 1/Breakfast:

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What’s this? NOT protein pancakes?? Hahah I decided to have omelettes this week (just to be outrageous :P). Here’s what I threw in a frying pan:

2/3 cup egg whites

1 egg

Tomato, mushroom, spinach, avocado

Tinsy pinch of low fat cheese

Pepper

Paprika

Parsley

YUM!

 

Meal 2:

I cooked Banana Bread Protein Muffins from dashingdish.com and they’re really nice! These would also be great for a pre-workout snack.

Serves 12

3/4 cup ripe banana (about 1 large banana)

3/4 cup egg whites

1/2 cup plain no fat Greek yoghurt

3/4 cup oats

2 scoops vanilla whey protein powder

1/4 cup Stevia (I used about 12 serves)

1 tsp baking powder

1 tsp baking soda

1/2 tsp cinnamon

Preheat oven to 170-175 degrees. Spray muffin tin with non-stick cooking spray

Place ingredients in a blender and blend until the mixture is smooth

Divide the mixture into the 12 muffin tins

Bake for 15-18 minutes, or until a toothpick comes out clean

Even though I overcooked these slightly, they were really nice! And tasted just like banana bread 🙂 I’m possibly going to add walnuts next time I make these :).

Nutritional info: (per 1/12 muffins)

Calories: 42

Total fat: 0.2g

Total carbs: 3.8g

Sugars: 2.0g

Protein: 6.5g

 

Meal 3/Lunch:

For lunch I’m just eating left over Clean Crockpot Thai Chicken from last week 🙂 yum.

Nutritional info: (per 1/8 servings)

Calories: 375

Total fat: 16.8g (all good fats!)

Total carbs: 6.3g

Sugars: 2.8g

Protein: 46.5g

 

Meal 4:

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I cooked another batch of Macadamia Protein Cookies and this time I substituted 2 tbsp of coconut butter with unsweetened apple sauce. They were just as yummy (I think they were a bit better because they weren’t as butter-heavy) and had lower fat content 🙂

Nutritional info: (per 1/15 cookies)

Calories: 107

Total fat: 6.7g

Total carbs: 7.4g

Sugars: 0.7g

Protein: 3.7g

 

Meal 5/Dinner:

I tried another easy crockpot meal, this time from paleomg.com – Brazilian Curry Chicken! I haven’t tried it yet (I’m having it today) but it smelt pretty darn delicious!!

Serves 6

3 chicken breasts

3/4 cup lite coconut milk

2 tbsp reduce salt tomato paste

3 garlic cloves, minced

1 tbsp ground ginger

4-6 tbsp curry powder

2 capsicums (I used red and green), diced

1 onion, sliced

1 cup reduced salt chicken stock

Salt and pepper

Throw everything into the crockpot (except capsicums, onion and chicken) and whisk together.

Add capsicums, onions and chicken.

Mix all ingredients together til the chicken is covered in the curry mixture.

Cook on low for 6-8 hours, or high for 4-5 hours.

May eat with rice/quinoa… whatever your current dietary needs are! I think I may just eat on its own.

Nutritional info: (per 1/6 serving)

Calories: 263

Total fat: 4.7g

Total carbs: 4.4g

Sugars: 2.7g

Protein: 47.4g (!!!)

 

Meal 6:

Cottage cheese + WW chocolate mousse + almonds 🙂

 

I hope everyone has a great week – don’t be afraid to make goals… even if you don’t reach them the first time, the important thing is to keep your chin up, get back on your feet, and keep trying 🙂

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Winter Holidays

20 Jun

Sorry I haven’t posted for a while – I’ve been relaxing with as little brain work as possible and I really needed it! I think I was really run down and it’s only been the past couple of days that I’ve been bouncing out of bed and feeling more like my usual self 🙂 I start back at uni next week (boo…) so study is happening again, but I’ve been treating myself to some lovely healthy treats and trying a few different recipes that I couldn’t usually try whilst at uni (due to lack of utensils/time etc).

My current home page for my iphone is this:

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Make it yours! I hate when I have ‘blah’ days (which I’ve had a lot of recently) and by the end of the day I feel like I’ve totally wasted it. Just the smallest action or interaction can make any day amazing 🙂

Current motivation: Dianna Dahlgren

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Ok so I’ve been very slack with my training and healthy eating over the past few weeks. I haven’t been feeling very well – extremely run down, easily hurting my muscles, just lacking motivation – so I took some time off. I don’t know if it’s just a mental thing, but I feel like I don’t look anywhere near as good and so I’m finally feeling well enough and I’m pumped up to start knuckling down again!! Sometimes a break is so needed, but it always feels great to get back into the swing of things. Not only physically rewarding, but also mentally.

I’ve taken some ‘before’ pictures and done some measurements, so now I’m going to get back in the mindset of pushing the weights and eating as clean as I can. I’m striving for a goal, and it feels great to be doing so!! Summer is just around the corner, so the thought of strutting around in a bikini is what is going to keep me going :).

 

I haven’t been bulk cooking because I’m back at home on the farm with my family over the holidays and it’s nice to eat fresh meals when I have the time. My mum also likes me to eat whatever she cooks, so she’s making an effort to cook low carb, clean meals (she’s usually pretty good anyway), which is lovely of her! However, here is a rough meal plan of what I’ve been eating – however my dinner has been different every night (thanks to Mum!).

 

Meal 1/Breakfast:

Blueberry pancakes!! 🙂 However, the other day I was at my boyfriend’s house and decided to cook an omelette and I threw in some leftover roast lamb, sweet potato, mushrooms, and low fat cheddar with my egg whites – YUM!

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We’ve also grown some delicious grapefruit at home, and I’ve read that it’s great to eat half a grapefruit for breakfast, so I’ve been having that every couple of mornings as well. Grapefruit is extremely high in Vitamin C, which is especially important in the colder months when more people are prone to developing the common cold.

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Meal 2:

Ok so I have a few recipes to throw at you here.

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Salada with cottage cheese, avocado and tomato (and cracked pepper) is surprisingly nice.

Nutritional info: per 1 topped salada

Calories: 92

Total fat: 2.9g

Total carbs: 8.8g

Sugar: 1.9g

Protein: 7.6g

 

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Blueberry protein muffins (from http://www.littlebshealthyhabits.com – I’ve done these before but it was my 2nd post so decided to rewrite it – they’re quite yummy!)

Serves 12

1&1/2 cups oat flour

3 scoops protein powder (I use Optimum Nutrition 100% Gold Standard Vanilla Icecream)

1 tsp baking soda

12 serves Stevia

2 egg whites

1 cup unsweetened almond milk

1/3 cup unsweetened applesauce

1 tbsp vanilla extract

1/4 cup no fat Greek yoghurt

1/2 cup blueberries

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.

 

Vanilla and Cinnamon Protein Cake (from http://www.proteinpow.com). This was really tasty, but it didn’t quite cook right :S the top when extremely crispy, but the middle was a bit uncooked… I had to preheat my oven to 180 degrees (due to the settings on the microwave oven) so maybe that’s why? Not sure. The flavour and texture (of the properly cooked parts) is awesome though!

Serves 6 (I sliced it into 8 though)

1 cup oat flour

2 egg whites

2/3 cup oat milk (I subbed almond milk)

2&1/2 cups vanilla whey protein

1 tbsp ground almond

1/4 cup unsweetened applesauce

1 tsp vanilla extract

1 tsp baking powder

1 tsp chiaseeds (this can be omitted)

2 tbsp Stevia

1/2 tbsp cinnamon

Mix all ingredients in a bowl – the batter is very wet (add a little more milk if still too thick).

Pour the batter into an oven-safe dish (or a muffin tin) and sprinkle with cinnamon.

Bake for 20-25 minutes in an oven at 175 degrees (less time for muffins).

 

Meal 3/Lunch: 

I’ve been cooking grilled chicken/salmon with salad for lunch, because I absolutely love it! My favourite salad to have is made up of:

Mixed lettuce leaves

Cherry tomatoes

Cucumber

Carrot

Avocado

Low fat fetta cheese

Toasted pine nuts

Lemon juice (as dressing)

 

Meal 4:

I just made these today and they are so yummy! From http://www.proteinpow.com/ again – A Dark Chocolate, Oat, and Almond Protein Bar.

Serves 6

1 cup ground oats

1/2 cup whey (again I used my vanilla whey protein, but I would have preferred to use my chocolate protein if I’d had it with me)

2 tbsp almond butter (NEW OBSESSION! So so yummy!)

1/4 cup water

1/4 cup unsweetened applesauce

1/4 cup hulled hemp seeds

1 tbsp 100% cocoa

1/2 tbsp pea protein or coconut flour – I didn’t have either of these and instead rolled the mixture in dessicated coconut in an attempt to dry the mixture up a bit

Mix everything and shape into 6 rectangular bars.

Melt 60g of dark chocolate (the darkest I could find was 85%) in a bain marie and coat the bars in the melted chocolate. Mine were too sloppy to ‘dunk’ them in the chocolate, so I had to settle with coating only one side of the bars.

Once coated, freeze the bars for an hour or so, until the chocolate has hardened.

 

Meal 5/Dinner:

As I mentioned before, dinner has been different every night as I’m eating with my family, but has varied from chow mien, to cauliflower soup (sounds gross, but is really YUM! I’m probably going to make some to take back for uni) to spaghetti bolognese (minus the spaghetti).

 

Meal 6:

I tried something a bit different – a low carb pancake. Essentially the same as my blueberry pancakes but I subbed ground almonds for the ground oats, and left out the blueberries. It’s pretty nice!

1/2 cup egg whites

1/3 cup ground almond

1/2 tsp baking powder

1 tsp vanilla extract

1 tsp cinnamon

Mix, cook, eat! I squeezed some lemon juice over them to add a bit extra and it was nice 🙂

I took a trip to the health food store (and supermarket) this morning and came back with some goodies –

Unfortunately the stores around here are no longer supplying unsweetened applesauce (go figure…) so my Mum suggested that I buy tinned apples and just mash them! I don’t have time to prepare applesauce from scratch but this process turned out pretty well! A bit chunkier but I prefer it to the sweetened applesauce. Also, I’m super excited to try out this brownie mixture – just add low fat ricotta cheese, lite sour cream, egg whites and vanilla extract!! I’ve never tried carob or hulled hemp seeds either, so I’m looking forward to experimenting with them a bit :).

Try not to let the comfort foods of winter put you off target – but at the same time, don’t be afraid to accept that your body needs a break; a week (or 2!) off gym is not going to lose you any of that hard-earned muscle.

Lift heavy, eat clean, and smile 🙂 xx

Oncology

24 May

Sorry the latest post has been delayed, I’ve been busy with assessments and starting a new rotation in oncology. The last couple of weeks have been a bit up and down for me – I don’t handle stress very well because I’m not very good at acknowledging and accepting the fact that I need to try to relax a bit. Even when I watch tv I have to play sudoku or browse facebook at the same time… the only time I really feel like I have ‘me’ time is at the gym – music pumping, sweat dripping and muscles burning – I love it!!

Motivation: Ana Delia De Iturrondo is absolutely gorgeous and I love how toned she is!!

Food for this week –

Meal 1/Breakfast:

Pancakes! This is a photo of my peanut butter and maple syrup w/e treat 🙂

Meal 2:

The base of this recipe I got from proteinpow.com (the Kristen Apple, Vanilla and Popcorn Protein Cake) but I changed it just a touch 😛 here’s my recipe (I call them Choc Goji muffins – not too creative :P):

Serves 7

1/2 cup vanilla whey

1/2 cup egg whites

1/4 cup cottage cheese

1/4 cup coconut flour

1 tsp baking powder

1 tbsp vanilla essence

4 tsp sugar free strawberry drinking mix

Handful of dark chocolate chips

Handful of dried goji berries

1. Mix all ingredients together

2. Pour into muffin tray

3. Bake at 160 degrees for about 20 minutes or until cooked

I think these are pretty yummy though the texture is a little bit funny, possible due to the use of coconut flour. I love the goji and chocolate mix though! Full of antioxidants (however I think I went a little bit overboard on the choc chips… I’m a chocoholic)

Meal 3/Lunch:

Quiche recipe from http://www.mckennagordon.com/blog/my-favorite-healthy-quiche-recipe (I altered it slightly by subbing and adding veggies). Here’s what I did:

4 cups fresh spinach

1&1/2 tbsp extra virgin olive oil

1 large red onion – diced

1/4 tsp salt

1&1/2 cups mushrooms – chopped

1/2 sweet potato – diced

1 red capsicum – diced

1/4 carrot – diced

7 large eggs (I used about 1 cup of liquid egg whites instead)

3/4 cup low fat fetta cheese (I used skim cottage cheese instead)

2 tsp oregano

1/4 tsp black pepper

1. Cook spinach and a couple of tbsp water in a frying pan over medium heat until spinach is just wilted – put aside on paper towel

2. Cook ingredients with olive oil in frying pan in the following order (don’t add next ingredient until the previous ingredient is properly cooked). Stir occasionally while cooking:

– Onion and salt (until starts to become translucent)

– Mushrooms (until lightly browned)

– Potato, red capsicum and carrot

3. Cover and cook until the potato begins to tender; stir every couple of minutes

4. Meanwhile, whisk eggs, spinach, cheese, oregano and pepper

5. (Here’s where I did it differently again) Instead of putting the egg in the frying pan and cooking it a bit like an omelette, I poured everything in a baking pan and baked it at 180 degrees for about 25 minutes (I think…) or until cooked

Meal 4:

Coconut and Chocolate Protein Bars

Meal 5/Dinner:

Healthy Chicken Souvlaki from thegraciouspantry.com

700g chicken breast – diced

2 tbsp olive oil

2 tbsp lemon juice

1 tbsp lemon zest

3 cloves garlic

1/2 tbsp salt

1 tsp red chilli flakes

1 tbsp dried mint

1 tbsp dried oregano

1. In a small bowl whisk together all ingredients (except chicken) and then pour over chicken to allow to marinade for at least 30 minutes (even better if you’re organised enough to let it marinade overnight)

2. When ready to cook, heat over medium-high heat until no longer pink in the middle

Yummy! This is really nice in a psyllium crepe with spinach and greek yoghurt 🙂

The photo above isn’t my chicken souvlaki but I had leftover turkey meatloaf muffin in a psyllium crepe with spinach, salsa and Greek yoghurt the other day and it was so yummy and looked so good so I had to take a photo 😛

Meal 6:

Ok so I know this looks like all of my other desserts but it IS different!! And it’s my new favourite! 🙂

Super Dooper Mousse

30g skim cottage cheese

1/2 weightwatchers chocolate mousse sachet (10g)

1 tsp unsweetened cocoa

Dash of almond milk

1. Mix it all together and enjoy! This is so yummy and creamy and delicious!! The cottage cheese that you use might affect how it tastes though (the texture might be a bit funny?) – I use Tempo continental skim milk cottage cheese and I absolutely love it.

I was so excited to find these in the supermarket – $2 cheaper than the ‘adult’ sugar free hot chocolate yet exactly the same!! There is also banana flavour which I have yet to try. These are great to stop cravings/add to protein shakes/add to cooking (I’m still experimenting), and I’ve just discovered that when I add the strawberry flavour to Greek yoghurt it tastes quite a bit like strawberry icecream… 😀 YAY!!!

Hope everyone is having a good week… only one week left until 3 weeks of winter break and I am SO hanging out for it!!! Counting down the days 🙂 x