Green Smoothie

Green Smoothie

My first attempt at a green smoothie today, turns out, they are actually really yummy!

Ingredients:
1 banana
1 green apple finly chopped with the skin on
1 tsp chia seeds
1 large handgul of spinach
cups of ice
200ml water

Blend all the ingredients together and thats it! :)

Hungry for Change

Hungry for Change

Today i watched a movie called 'Hungry For Change' and wow!.... it has definitely opened my eyes up about what goes into food and the affects is can have on your health.

This is the website to check it out.... Highly recommend to watch it!!

www.hungryforchange.tv/

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Tofu for breakfast

My tofu breakfast 

Morning everyone! I just finished at gym and I'm starving!!

Im having tofu for breakfast today :)

Super high in protein and low in carbs!

What i used: 
1/2 packet of hard tofu (150gms) (Macro brand at the supermarket, but any will do)
1/2 tomato
hand full of mushrooms
To flavor the tofu... smoked paprika, pepper (u can use what ever you like)
coconut oil

Heat two non stick pans with a little coconut oil. In one pan,cook the tomato and mushrooms first as they take longer to cook, then in the second pan, add the tofu and cook until it turns a bit golden.

 Then serve with a little cracked pepper! :)

Nutritional info for the tofu...

Calories	177	Sodium	70 mg
Total Fat	6 g	Potassium	0 mg
Saturated	1 g	Total Carbs	6 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	23 g
Cholesterol	0 mg

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Coconutty pancakes

Coconutty pancakes

I bought some coconut flour a little while ago from my local health food shop, and whilst browsing some sites for recipe inspiration I found a recipie using coconut flour in pancakes.

So i gave it a go this morning and it worked! turned our perfectly and delicious! :)

 

What you'll need:

4 Egg Whites

2 tbsp Coconut Flour

1 tsp Vanilla Extract

(optional to add some stevia or nativa or even 1/2banana for some sweetness)

coconut oil

Topping ideas: 

Banana, Chopped

Raw Walnuts 

Dash Cinnamon

2 tbsp Honey (substituted for syrup)

Greek yogurt

shredded coconut

What to do: 
Preheat a nonstick pan with a little coconut oil to medium heat. Mix all ingredients well (i found using a small blender worked well) You can use a blender u added banana and, otherwise mixing by hand will work too. Put the mixture in the pan and cook like a pancake. The mixture will be quite thick.

Once it has been cooking for a few minutes flip over and cook on the other side for another minute or so until its golden brown and cooked.

Flip out onto a place and serve with your desired topping. I used chopped banana, greek yogurt (Chobani) and shredded coconut.

 

The pancake has only 208 calories! (not including toppings)

Another variation on this pancake...

I added 1/2 a teaspoon of coconut essence and 2-3 drops of liquid stevia to my mix and cooked it up, served with finely chopped green apple, yogurt and shredded coconut....

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Powdered Peanut butter!

Powdered peanut butter....

Ok... so you all of you know i have a crazy obsession with peanut butter so i invested in PB2 (powdered peanut butter) made by a company called Bell Plantation. (I ordered mine from eBay.com.au) (http://www.bellplantation.com/)

Its basically the same as peanut butter but without the oils and fats. I know that the fats are very good for you in moderation, but if your really conscious about fat intake and still want to have copious amounts of peanut butter then then this product may tickle ur fancy. It comes in 2 flavors, chocolate peanut butter and just regular peanut butter. To make peanut butter from the powder, just add 2 tablespoons of the powder into a cup then add a bit of water and stir, the end consistency is same as the jar you buy in the shops. The taste is very similar to normal PB too! :) i find it tastes better mixing into smoothies or pancakes or with yogurt...

Nutritional Facts

PB2: Powdered Peanut Butter (the plain PB)

Ingredients:

Roasted peanuts, sugar, salt.

Serving size: 2 Tablespoons (12 grams)

Servings per container: 15

Calories: 45

Calories from fat: 13

Value and % Daily Value*

    Total fat 1.5 g

    Saturated fat 0 g

    Trans fat < 0.01 g

    Cholesterol < 0.01 mg

    Sodium 94 mg

    Total carbohydrate 5 g

    Dietary fiber 2 g

    Sugars 1 g

    Protein 5 g
 

This brings me to my breakfast today....
 
Today's recipe is... chocolate banana pancake with natural peanut butter and greek yogurt... and it was delicious, makes my taste buds jump for joy and filled me up!

Its the same chocolate banana recipe that i have posted previously...
(makes one big pancake, serves 1)
1 x banana
1x egg
1/2 scoop of protein powder (i used chocolate, but u can use whatever you like)
1tsp coconut oil 

Place the egg into a blender and whip it until its all combined, then add the banana and mix for a few seconds then add the protein powder. (i find whipping the egg first before adding the banana stops the pancake from going rubbery) Once the mixture is all combined pour into a non-sick pan with a little coconut oil. Once the bubbles start to from on the top and the sides are starting to go hard, then flip for a minute or so then turn onto a plate.... and then.... i get my PB2 powder, mix it with a little water, then scoop some greek yogurt, mix them together and.... totally yummm!! :)

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secret spiced chicken

Secret spiced chicken

Oh man how good does this look!! and its only grilled chicken!! plus my secret spices... ;)

I'll let you in on my spice mix that makes this totally awesome! 

Smoker paprika (gives the chicken a smokey flavor)
Ground coriander
Mixed herbs
Chili powder (only a little though!)

Place under the grill for about 10mins each side (depending on how big the pieces are) 

No fat, no salt or preservatives, totally clean and delicious!

Cant wait for lunch today! :p

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tofu curry

TOFU CURRY

This recipe is pretty much the same as my chickpea curry, except im using tofu....

What you'll need: (serves 2)
1/2 packet of firm tofu

1 red onion chopped or sliced (which ever you like)
2 tsp garlic or 2 clove
1 finely chopped red chilli (you can leave out if you don't like it spicy)
As much as you want of the following:
      Broccoli (full head)
      Cabbage
      mushrooms
      snow peas
      Zucchini (used 1)
*Note: you can use whatever veggies you like, this is just what i had in the fridge :) 
2-4 teaspoons of curry powder (depending if you like is strong) 
Juice of a lemon
Coconut oil (any cooking oil will do if you don't have coconut)
Greek/natural yogurt to serve 

What to do:
Dice up the tofu into small cubes and place in a container that has a lid. add the chilli, garlic, lemon juice and 2 teaspoons of curry powder, stir all together, place lid on and let it marinade for at least 20mins. 

 

While the tofu is marinading you can chop up all the veggies :)

 

When your ready to cook, heat a pan with the coconut oil (or other oil), once hot, add the tofu and marinade to the pan and cook for a minute or 2, then add the onion and cook until softened.

Add the curry power and cook for a minute before adding all the veggies and a little lemon juice. Once the veggies are cooking cover and let it steam for a few minutes, check and stir to combine the curry powder over all the veggies. Then once they are nearly ready, (takes 3-5 minutes depending on how u like them cooked, i like mine still crunchy) 

Then serve with a dollop of greek yogurt... delish! :) 

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Bananas

BANANANANANAS!!! 

A friend of mine posted this on Facebook, i thought it was very informative, who knew bananas were so wonderful!

Bananas

Never, put your banana in the refrigerator!!!...
This is interesting. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

Mocha Frappe

Mocha Frappe

I created the most delicious icy drink on the weekend, chocolate... coffee.... icy.... yummm!!

What you'll need: 
1 scoop/serving of chocolate protein powder (i use myofusion milk chocolate flavor)
1 cup of unsweetend almond milk
1 shot of coffee  (you can add more depending of how strong you like coffee)
1 banana (optional... doesn't need to be added, still tastes amazing without it)
1 tsp of LSA (linseed, sunflower, almond)
1-2 cups of ice

What to do:
Combine all ingredients into a blender or use a stick blender and mix! I like to eat mine with a spoon :p

Soo delicious on a hot day or after a big workout!!

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Chicken pizza bases

Chicken pizza bases

I saw a recipe for this today and thought... what a great idea! Making a pizza without the bready base, using chicken mince instead!

What you'll need: 
(serves 1, but the more mince you add, the bigger the base or more smaller ones)

Base:
100-120gms of chicken mince (i just cut my mince into quarters and used 1)
1/2 tsp of crushed garlic (or 1 clove)
1/2 tsp of paprika
pinch of cumin
pepper
1 egg beaten

Topping:
2-3 tablespoons cottage cheese
red and green capsicum
handful of baby spinach leaves
1/2 red onion

What to do:
Pre heat the oven to 180degrees C, then in a bowl combine the chicken mince, garlic, spices and egg and mix until all combined. It will make a pretty wet mix but dont worry, it will work.
Then once combined, spoon mix out onto a lined baking tray and spread out until it makes a pizza base shape, its better if you make it about 0.5 - 1cm thick. Then place in the oven for 20-25mins or until browned and cooked.

Then chop up the toppings...

This is the brown colour that your base should look like, the white stuff is cottage cheese as my base sauce :)

 

 Once the chicken base has come out of the oven place a wipe of cottage cheese on the base, this will hold the toppings. once you are happy with it, place back into the even on the same temp for 10mins to cook through the veggies. once its cooked, serve with a dollop of cottage cheese on top and some cracked black pepper.

My massive pile of toppings on my base before going into the oven... mmm cant wait! 

Its very filling and delicious! you can always mix up the sauces and topping to suit your tastes :)

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