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gym bunny protein pancakes

1 Mar protein pancakes

whoop whoop it’s almost the big day! check out my easy peasy protein pancake recipe- perfect for pancake tuesday but perfect for any time of the year too 🙂

need:

1 large ripe banana

2 tbslp almond milk

1 egg

1/3 cup coconut flour

1 tsp baking powder

2 tbslp vanilla whey protein

protein pancakes

make:

mix all the ingredients, cook slowly in coconut oil and top with almond butter and blueberries or some coconut, melted dark chocolate and raspberries 🙂

makes 5 delicious cakes yum!

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clean beef in lettuce cups

28 Dec lettuce beef cups

this is the most amazingly easy but incredibly tasty quick lunch at home or quick dinner in the evening.

need:

1lb of lean round steak minced

tsp chopped red chilli

few glugs of olive oil

tsp fresh ginger crushed

2 x tblsp soy sauce or salt free equivalent

scallions- chopped

iceberg lettuce leaves

some black pepper and sea salt to taste

avocado is also a lovely addition on top, cut into slices!

serve with a wedge of lime

 

clean beef wraps

 

make:

few glugs of olice oil into a heated wok

add mince and cook until brown

add minced garlic, chopped chillis and ginger and stir through

add the soy sauce and stir for a minute or two

wash your lettuce leaves- keep them intact as they are the ‘cups’ to hold the lettuce

dry the leaves and place two on a plate and gently add some of the mince mixture into the lettuce cups

sprinkle with the chopped scallions and add some avocado if you like too

serve with a wedge of lime and a big cup of green tea and enjoy 🙂

 

 

hot & spicy chicken noodle broth

12 Dec

(recipe for four servings)

need:

1 chicken breast with no skin
6 cups chicken stock- bouillon do a good gluten and nasties free one if you don’t have time to make your own
2 teaspoons red curry paste
gluten free rice noodles- a handful will do
1 red bell pepper very thinly sliced
4 scallions, sliced in diagonals
a handful of chopped corriandera
1 lime to squeeze on serving

 

spicy chicken noodle broth

make:

bring the chopped chicken, broth and 2 cups water to a light simmer. lower the heat, cover and simmer until the chicken is cooked through, roughly 30 minutes or so.
remove the chicken and let it cool down separately.
shred the meat and leave aside.
strain the broth and whisk in the curry paste and bring it back to a simmer over medium-ish  heat.
add the noodles and pepper and cook until the noodles are just tender, about 3 minutes should be fine.
gently stir in the chicken.
ladle the soup into bowls and top with the scallions and cilantro leaves and serve with a little lime squirted on top.
i also added some shredded carrot, a fried egg, some low salt soy sauce to mine and some chopped chillis as i like it spicy but the original recipe is above. fried egg addition is SAVAGE though.

enjoy 🙂

Detox Pesto- an easier way to eat your greens…

1 Dec

corriander and parlsey are very powerful natural green plant foods for detoxing heavy metals out of your body. start by adding these amazing herbs to juices, salads, soups and your main meals, like with this simple dip below…

homemade pesto

need:

3 cloves garlic

1/3 cup Brazil nuts (selenium source) or macadamia nuts

1/3 cup sunflower seeds (cysteine source)

1/3 cup pumpkin seeds (zinc, magnesium sources)

1 cup fresh corriander

1 cup fresh parsley

2/3 cup cold pressed olive oil

4 tablespoons lemon juice (vitamin C source)

 

make:

soak the seeds and nuts overnight to release the enzyme exhibitors.

process the parsley, corriander and olive oil in a blender until chopped.

add the garlic, nuts, and seeds, salt and lemon juice and mix until the mixture is finely blended into a paste.

store in dark glass jars. oh and it even freezes well 🙂

add on top of your favourite meats or as a dipper with some fresh crunchy veggies.

paleo granola

24 Nov

paleo granola crunch

need:
dry ingredients:
¾ cup of raw pumpkin seeds
¾ cup of raw sunflower seeds
1½ cup of ground almonds
1½ cup of shredded unsweetened coconut
3 cups of raw chopped or sliced almonds, hazelnuts, walnuts etc…
3-4 teaspoons of little each of cinnamon, ground cloves, ground ginger, and nutmeg

wet ingredients:
¾ cups of raw honey
3 tablespoons of pure vanilla essence
¾ cup of melted coconut oil

NB: put oil in last so it lightly coats and helps keep it from sticking to pan or foil.

make:
preheat oven to 180c.
mix all the dry ingredients together.
stir in the wet ingredients. it comes together pretty easy. put on a greaseproof tray and bake for 20 minutes. remove after 15 minutes and stir. place back in oven 5 more minutes.

let it cool for about 5-10 minutes and then dig in! 🙂

sample healthy eating plan and one song workout

9 Nov

to be honest, my main issue, before i fell in love with gym and healthy eating, seemed to be ‘finding’ the time to workout and fitting in the time to plan and prepare healthy food.

what i’ve come to learn, is that if you don’t make time for healthy living now, you’ll have to find time sooner or later, for illness-

try these two small changes for a week- that’s 7 days out of 365. no excuses. no complaints. you’ll just feel better.

healthy eating food plan

one song workout macklemore

honey ginger prawn and vegetable stir-fry

28 Oct

need:

prawns de-veined and de-shelled

brocolli florets

mangetout

baby corn

red chilli de-seeded

rice- optional

marinade:

1/4 cup of honey

fresh ginger-about 2 x tsp

2-3 cloves of garlic

lime juice of one lime

honey garlic prawn stir-fry

make:

get a jar and put all of the marinade ingredients inside and toss the prawns in and make sure they are all coated

heat some nut oil on medium heat and cook the prawns for about two minutes or until totally pink

put prawns aside and stir-fry the mixed vegetables of your choice (i used brocolli, chilli, mangetout and some baby corn)

once the veggies are all cooked to your liking, toss the prawns on top to serve hot

i like to garnish with a bit of corriander and some slivers of red chilli cos i’m fancy like that

eat and enjoy 🙂

coconut & almond pancakes

10 Aug

need: *for four pancakes

2 tbsp coconut oil2 eggs
1/4 cup water (sparkling water is best)
1/4 teaspoon salt
1 cup of almond flour
Vanilla Extract – optional but yummy!

recommended toppings:
butter
agave syrup
almond butter

 

tool-kit:

spatula
mixing bowl
measuring cup & spoon
whisk

non-stick pan

coconut shavings

make:

heat the non-stick pan on low-med heat.

add warm coconut oil to the mixing bowl, add the eggs and whisk.

pour in the sparkling water and salt into the bowl and whisk it all together.

add vanilla extract.

add the almond flour to the wet ingredients and mix well with a fork making sure there are no lumps in the batter. add more water if the batter seems too thick and gloopy.

when your pan is warm, pour 1/4 of the mixture onto the pan. the pancakes should be about 5 inches in diameter. don’t overcook them as they can be very easily overdone.

when the edges have set and begin to turn golden brown, carefully flip the cake over using a large spatula. cook for 1-2 more minutes. remove from heat and repeat steps 6 and 7 for the remainder of the batter.

add toppings as desired- i think coconut shavings and a little dark chocolate are pretty amazing but for a healthier option try almond butter and leave out the chocolate. however, if like me, you LOVE chocolate, aim for 85% cocoa solids.

eat and enjoy 🙂

a healthy delicious snack on the go- no excuses

29 Jul

healthy snacksAlso try without yoghurt if you are looking to lose weight- this is quite good for a post-workout snack too YUM! 🙂

 

easy homemade protein bars

2 May

need:

200g mixed nuts & seeds (chopped almonds or hazelnuts work well)

150g desiccated coconut

5 teaspoons low fat natural yoghurt

100 ml coconut oil

2 1/2 scoops vanilla protein powder

coconut almond protein bars

make:

chop nuts

melt coconut oil

mix all together

place cling film in a lunchbox or similar

spoon the mixture into the box and squash it down

put it in the freezer for about and hour and a half

chop into little squares and separate with grease-proof paper

eat and enjoy

YUM 🙂