Selfie Update

I have been flat chat – assignments, study, uni hurdle tasks, moving house etc etc – and unfortunately this blog has been neglected :S. I think that instead of making false promises and attempt to create big weekly/fortnightly/monthly posts, I’m going to post 1 recipe per week. I think this will make it a lot more consistent and easier for me. I hate that I’ve left this post so long, so I want to apologise to you all!!

 

Update on where I’m at:

– Just finished my 1st semester of 4th year medicine/surgery, which for me was a long GP rotation – now have 2 weeks of holiday!!!

– A little over 2 years with my man ❤

– Starting an IDEA CEC online course on Women and Weights

– Still promoting the IDEA World Fitness Convention!! As Australian Representative I’m trying to bring awareness to Australia about this amazing fitness and nutrition event in Los Angeles

– Chosen to receive a part sponsorship from Enduro Supplements!!! (Didn’t receive a full sponsorship as I’m not an elite sports person haha) (endurowhey.com.au)

– Entered Oxygen Australia covergirl competition! I haven’t taken the photo that people can vote on yet, but when I will I’ll let you know and I’d love your support

– Organising to potentially do a BMedSci year with CORE (Centre of Obesity Research and Education) in which I will research the long term effectiveness of lap band surgery on decreasing cardiovascular risk factors and diabetes management

– Article published on www.drjoe.net.au

– Recipes soon to be published on ultimateyou.com.au/magazine

– Received 300 likes on learnlovelift facebook page

– Volunteering with RSPCA

– Just started Ashley Conrad’s 21-day Clutch Cut program (www.bodybuilding.com/fun/ashley-conrads-21-day-clutch-cut.html)

– Ordered Protein Pow’s e-book (can’t wait for it to arrive)

– Eating clean and training mean (always!! <3)

– And yes, I pledge that I will be posting on this blog more frequently!

So that’s me. Keeping busy!! I feel like I’m finally making some slow progress 🙂

 

Motivation: Jennifer Nicole Lee

 

Chili Chicken Stir Fry

I had this for lunch today and it’s really good. I chose to have it just with SlimPasta noodles, but feel free to have it with rice/soba noodles/or on it’s own!

Serves 3

Sesame or peanut oil

500g chicken breast – diced

2 tsp crushed garlic

3cm piece of ginger – peeled and finely grated

4 spring onions – chopped into 3cm pieces

1 red chili – diced

1 bunch choy sum or bok choy (I’ve made it with both) – trimmed

2 tbsp oyster sauce

1/2 cup unsalted cashews

1/2 cup fresh basil leaves

Heat wok over high heat until hot, then drizzle in some of the oil. Cook the chicken until browned (may need to cook in 2 batches, depending how big your wok is)

Put chicken in a bowl to the side

Drizzle a little more oil in the wok and stir-fry the garlic, ginger, spring onions and chili for 30 seconds

Add choy sum/bok choy and stir-fry for another minute

Throw the cooked chicken back in the wok along with the 2 tbsp of oyster sauce

Stir-fry for another minute

Stir in the cashews and basil leaves, then serve!

 

Nutritional info: per serve

Calories: 303

Total fat: 10.3 (2g sat)

Total carbs: 8.5g

Sugar: 4g

Total protein: 44.9g

 

Set yourself some goals and live your life!! Do not fear failure, fear not trying. x

Chocolate Satisfaction

Last weeks food was the perfect amount; I even had some left over – and everything tasted amazing! However, I tend to get bored if I each too much of the same thing, so I did some research & I’ve tried a few different recipes this week. Here goes:

 

Meal 1/Breakfast:

Protein Porridge

Serves 1

1/3 cup rolled oats

3/4 cup water

Dash of chia seed, flax seed, cinnamon and goji berries

1/4 cup frozen blueberries

1 scoop of vanilla whey protein powder

1. Mix all ingredients except cinnamon, blueberries and protein powder, and microwave according to the oat packet

2. Once cooked, blend in a scoop of protein powder and a dash of cinnamon

3. Fold in the blueberries – YUM!

NB You can change the added ingredients according to your preference

 

Meal 2:

Blueberry Muffins (same as last week)

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 3:

Chicken Salsa

Serves 4

1 large jar of Bolognese Sauce

1/2 onion – diced

3 cloves of garlic – minced

As much carrot, celery, mushroom, capsicum etc as you want

1 kg of chicken breast – left whole

1. In a slow cooker, pour 1/2 the sauce in along with the veggies

2. Put in chicken and cover with remaining suace

3. Cook for 3 hours on high or 8 hours on low

4. Serve with brown rice (my preference) or wholewheat pasta

 

Meal 4:

Chocolate Fudge Slice

These are so delicious!! Be very careful not to overcook them though!

Serves 12

1 cup oat flour

4 egg whites

2 scoops chocolate whey protein powder

1/2 cup Stevia

1/2 tsp baking soda

1/4 cup unsweetened applesauce

3 tbsp unsweetened baking cocoa

115g unsweetened almond milk

3 tbsp non fat Greek yoghurt

Glaze-

1/2 scoop chocolate whey protein powder

1 tbsp Stevia

1 tbsp cinnamon

Water

1. Preheat oven to 180 degrees

2. Mix dry ingredients separately from wet, then whisk together

3. Place in a prepared 8×8 pyrex dish and cook for 20 minutes or until a toothpick comes out clean

4. To make the glaze: mix dry ingredients together and add water slowly until you reach desired consistency. Pour over protein bars as soon as they are out of the oven, then wait to cool before cutting (the glaze will become sticky but not runny)

Nutritional info: per 1/12 bars

Calories: 89

Total fat: 2.4g

Total carbs: 7.8g

Sugar: 2.4g

Protein: 7.3g

 

Meal 5/Dinner:

Eggplant and Zucchini Vegie Quiche

Serves 4

2 cups eggplant – chopped

1 cup zucchini – chopped

1 cup red pepper – chopped

1 cup onion – chopped

2 cloves of garlic – minced

2 tsp extra virgin olive oil

1 cup egg whites

1 cup skim milk

¾ tsp ground pepper

½ tsp dried thyme

½ tsp dried oregano

½ cup fresh basil – torn

¾ cup part skim shredded mozzarella

Olive oil

1. Preheat oven to 220 degrees. Saute eggplant, zucchini, pepper, onion and garlic in oil in a large skillet over medium heat for 10 minutes.

2. In a medium bowl, whisk together egg whites, milk, pepper, basil and mozzarella to vegetable mixture. Stir until everything is evenly distributed.

3. Oil an 8 inch pan and pour in vegetable mixture. Cook for 25 – 30 minutes. Remove from oven and let sit for 10 minutes before serving.

Nutritional info: per 1/4 serves

Calories: 146

Total fat: 2.8g

Total carbs: 16.2g

Sugar: 6.2g

Protein: 15.8g

 

Zucchini Lasagne

Serves 4

For the noodles-

6 large zucchini, cut lengthwise into 1/8 inch strips

For the meat sauce-

500g lean ground turkey meat

1 large onion – diced

2 cups broccoli

2 cups cauliflower

2 cups spinach – chopped

1 large jar of Chunky Vegetable Pasta sauce

1 clove of garlic – minced

Pinch of salt and pepper

2 tbsp dried Italian herbs

For the cheese layer –

310g light cottage cheese

60g light pizza plus cheese

1. For the noodle layer: preheat the oven to 220 degrees. Spray a baking tray with cooking spray, arrange zucchini slices and season with salt and pepper. Bake for 5 minutes on each side, then remove from the oven and set aside.

2. Lower oven temperature to 180 degrees.

3. For the meat sauce layer: in a large non-stick pan, cook meat until brown, then add vegies, seasonings, and the jar of sauce. Simmer for about 10 minutes or until veggies begin to soften, stirring occasionally.

4. For the cheese layer: mix cottage cheese and pizza cheese together.

5. Put it all together: spray a 9×13 baking dish with non-stick cooking spray. Layer meat, then zucchini clices, then cottage cheese – repeat until the dish is full.

6. Sprinkle more pizza cheese evenly on top. Cover with foil and bake for 1 hour.

7. Remove foil and bake/grill another 5-10 minutes until cheese is browned. Remove from oven and let rest for about 10 minutes before slicing.

Nutritional info: per 1/4 serves

Calories: 181

Total fat: 5.0g

Total carbs: 9.8g

Sugar: 5.0g

Protein: 25.0g

 

Meal 6/Dessert:

Vanilla Icecream

Serves 1

70g light cottage cheese

5mL vanilla essence

30mL almond milk

1. Blend ingredients

2. Freeze for an hour or so

3. I sprinkled chocolate whey protein on top 🙂

 

Recipes this week came from all over the place!

www. dashingdish.com

http://www.cleaneatingonline.com

http://www.littlebshealthyhabits.com

http://www.fitfoodieshealthlife.com

Also, look what I found>

I’m going to try this with some left over turkey chili from last week as a bolongese and I’m excited to see how they taste!! 🙂