Sunday, July 31, 2011

Bolognese



Everyone can cook up Bolognese but no two recipes are the same everyone has their own slant on it and  if you are buying shop bought jars you are getting a lot more than you bargained for, they are full of sugars, salts and preservatives and they can get pretty expensive
Making you own takes about the same time and cuts the calories drastically, it will taste infinitely better and will be packed full of healthy benefits 


The last one made I used Quorn to try it out,  most of their products taste better than chicken, but I wasn't all that impressed with the mince, it looked and smelled the part but the texture was not perfect, I enjoyed it but probably would use turkey mince as per usual next time, but you have to try new things right?


Here's what you are going to need to make my Bolognese

500g Mince Turkey or Quorn
1 Red Onion Diced
1 Tsp Minced Garlic
1 Green Capsicum
1 Red Capsicum 
2 Large Field Mushrooms
2 Tins of Diced Tomato
1 Tbsp Red Wine Vinegar
2 Tbsp Tomato Paste
1 bunch oregano chopped


Method
Saute the onion and Garlic
Add the mince and brown, set this aside and keep warm
Add the Capsicum and Mushrooms to the pan and cook until tender
Add back the Mince and Add Tomatoes, Tomato Paste and Red wine vinegar
Simmer until sauce thickens and sever with Zucchini Pasta
with 600Cals for 4 Serves this is a pretty tasty low calorie comfort food you can add to your reportoire




DinnerLoad Meal | Save MealCalskJ
(x) 1 packet (300g) of Quorn: Frozen Meals: Mince3121302
(x) 2 can (400g) of Ardmona: Vegetables, canned: Tomatoes, Chopped or Diced, No Added Salt or Sugar176736
(x) 2 cup, chopped (120g) of Vegetables, fresh: Capsicum, Red, raw60254
(x) 1 medium (120g) (96g) of Vegetables, fresh: Onions, average all types, raw29122
(x) 1 serving (35g) of Ardmona: Pastes: Rich & Thick, Tomato2190
(x) 1 tablespoon (15mL) of Cornwell's: Vinegar: Red Wine311
Meal Total6012515

Natural Eye Make-up Remover

Taking care of your body is not just about eating right and training hard. What you put on your body is very important to health also, your skin is your biggest organ after all. For interest sake next time you are in the bathroom start reading the ingredients on your products, they read more like a science experiment!

Be gentle to your skin because really what the point of having rock hard abs and asses if you have skin wrinklier than an elephants ear lobe?

In our house we don't just use it as a eye make up remover but also use it in place of baby wipes to clean up bubbas bottom at nappy change time with some micro fibre cloths, thats how gentle this is.

Heres what you are going to need;
1/3 Cup Aloe Vera Gel
2 Drops Tea tree Oil
2 Cups of Filtered Water boiled and allowed to cool mostly

Add the Aloe Vera and tea tree oil to a pump dispenser, I just put it in an old Aloe vera gel pump bottle that I had, if you are re purposing a old bottle be careful which you choose as there may be trace elements of what was in it previously and this could be harmful, you can pick up pump bottles pretty cheaply anyway


Top it up with 2 cups of Boiled filtered water that you have allowed to cool for a bit. If you add it when its too hot the bottle will melt
Shake it up until the Aloe vera combines 
if you want it thicker just add more Aloe
there you have it, doesn't get much easier than that, This is so gentle and cooling, I hope you enjoy it

Saturday, July 30, 2011

Week In Links 31/07

Food Allergies Part 1 Information from Poliquin, I learn something every time I visit his page

You hear a lot these days about food additive such as aspartimine and that they are bad for you, but do you know why? Heres the A-Z of Food Additives

I really Kinda want one of these

Cassandra Forsythe has a wonderful Blog, I found it while I was pregnant and still wanted to train hard but safely, if you have ever tried to find this info you will know how few and far between good info on this topic can be

Ingrid Romero 4 weeks out below kicking its ass at the gym, love it!



And If you are not on my facebook page you probably missed these two

Nia Shanks wrote Lift Like a girl she has a way with words, I can so relate

30 tips you can implement today to reduce your chances of Breast Cancer

I hope you have a great weekend, train hard and eat well xx

Thursday, July 21, 2011

22/07 Week in Links

Pass the Banana, Information as to why fruit is still a valuable part of your diet when you are trying to lose weight

Don't be a victim of your generation, you can succeed at any age and coming from any back ground Ernestine Shepard is in Guinness Book of Records as the Oldest Body Builder in the world

French Fries flavoured Lip balm? A healthier way to indulge? Hmm OK...

Among Youths Secondhand smoke has been linked to hearing loss

The chore wars are over? Hmm sometimes I wonder..

heat-related-illnesses How to treat and avoid them. Its about as cold as it gets here at the moment so this post almost seems like wishful thinking, I never thought I would feel so cold at 20C whoops!


Good Reads  is my favourite place to find my next book, its full of reviews from real people and you can keep a list of books you have read and share it with your friends also seeing what they have read

Everything you need to know about the Benefits of Bcca's

Nutrition Vocabulary defined if you were wondering

Wednesday, July 20, 2011

Carrot Cake Protein Bars


Most shop bought protein bars are just full of additives and sugars. Therefore not a very god choice for someone trying to lose fat, why not make your own? That way you know exactly what went into them
I found a similar recipe to this by Jamie Eason I changed it around to suit what I had available to me in Oz without sacrificing the low calorie count of 95 Cals per serve
Here's what you are going to need;

1 Cup Oat Flour
2 Scoops Vanilla protein Powder
2 Tsp Cinnamon
1/2 Tsp Baking Soda
1/4 Tsp Salt
1/8 Tsp All Spice
1/8 Tsp Nutmeg
4 Egg Whites
3/4 Cup Splenda Bake
400 gm Tin baby carrots

Preheat Oven to 175C

If you Don't have Oat Flour just place normal Oats into a blender and whizz until it is very fine, that is all Oat flour really is
Add the rest of the dry ingredients to the blender and Whizz to Combine
add the eggs one at a time whizzing after you add each one
Drain the carrots and rinse in a colander
Add to the mixture and whizz until nice and smooth
Pour into a tin lined with baking paper
Bake in the oven for about 20 Min
Allow to cool cut into serving and glad wrap each serving
Keep them in the fridge to stay fresh or pop them in the freezer for later

Straight out of the oven, (I went a bit mad with the baking paper...)

Tuesday, July 19, 2011

Zucchini Pasta




That's right I made pasta from Zucchini, you might think I'm mad but if you have ever tasted Spaghetti Squash you might understand why I was pining over it recently (its out of season here in Oz and I have to grow my own, very dedicated I know) And I thought normal zucchini is not all that different maybe there was some way of melding the two ideas, well it turns out I was not the first to think of this and after a little rummaging around on the net I found a few methods that hit my targets (Fast, Easy and Healthy)
Its very easy to do and takes literally 5 Min's to prepare (Real pasta is about 10?) So no talk of healthy food taking too long please.
Obviously this does not taste exactly the same as pasta but it gives you something substantial to serve your sauces with and not feel left out
Here's what you are going to need

Approx.. 1 Zucchini per person
a veggie peeler (or if you are all fancy and have a mandolin at the back of the drawer get that out)
a little salt and lemon juice (lemon is optional)

Method

Wash the Zucchini and use the veggie peeler to make long ribbons
Keep peeling until you get to the seeds and turn sides until you have done all four sides
Discard the seeds as they are too wet for this and will fall apart
pop the "pasta" in a bowl and sprinkle with a little salt and lemon juice to remove as much water from it
you can even pop it in a strainer and squeeze gently to remove more
Pop them in a fry pan with a little oil, stir fry for a minute or two
All you are doing really is warming them up a little before use


top with your sauce (I will have a nice Bolognese recipe for you soon)The sauce will be enough to re- heat the pasta for you
and Enjoy

Thursday, July 14, 2011

15/07 Week in Links

Happy Friday Everyone! I actually was awake about an hour before I realised it was the weekend, imagine my surprise! It was wonderful. Here are some links for you to make this rainy Friday slip by a little quicker

I have started making my own yogurt at home, my mum gave me the idea (she is so clever) here is the system we are both using. My baby is a huge fan of yogurt and I like that I can give her this knowing exactly what went into it
Here's Some I prepared earlier ;)

Some real nice eye candy...and some tips about planing ahead with meals

Ever thought about having you veggies Delivered? Buy from here and you will be supporting your local farmer, your food will be fresher and your carbon foot print a little lighter, whats not to love?

You don't even want to know whats in cool Whip Do you have any of this in your fridge?

How Search Engines are changing the way our memory works and who knew Al Capone was a furniture dealer ;)

Fantastic information about your blood type and how it has an impact on so much more than you will realise, I am a Type A and can relate to so much of the information, especially the "gone to the bunker" part, what blood type are you? Did you see any similarities?

Can Milk relieve the symptoms of PMS? I also really enjoyed the Everything I do is wrong Site

You Beauty! The Science behind your beauty

Veggie Vending Machines! What a great Idea

I often dream of a paper free house, especially around this time of year... Dump your printer and escape the madness!

The Note Book Doodles are pretty and inspiring

Tuesday, July 12, 2011

Pumpkin & Haloumi Pizza


Home made pizzas are very popular in our house, its a long time since one in the box with the dots has passed our threshold, too much junk meat and grease for our liking. Here's a fast little recipe for you so fast in fact Id bet you would have it made before a delivered one ever turn up on your doorstep
Here's what you Will need

Lebanese flat breads
Salsa or Tomato paste
Dried Herbs
100g Pumpkin Sliced thinly
50g Haloumi
3 or 4 Sun dried Tomatoes chopped
A little grated Low fat cheese to top off

Method
Spread the base with some salsa
Shake on some Dried Herbs
top with the sliced Pumpkin, tomatoes and cheeses
pop in the oven and bake for about 10 Min's
my tomatoes don't look great in the picture, but I can assure you they tasted great!
Hope you enjoy

Lemon Pepper Tuna and Haloumi Salad


Haloumi is one of those foods that one you have discovered you will wonder how you ever survived with out it! Slice it up and quickly pan fry on each side and you will have a beautiful snack or it can be added to many heals to take them to a whole new level! this salad is one such meal, here's what you are going to need;

Ingredients
2 big handfuls of Mixed Salad
1 Tomato cut into wedges
1 Stick of Celery Chopped
Spring Onion shopped finely
1/2 red Capsicum Chopped
1/2 Avocado sliced
1 80g Tin of Lemon Pepper Tuna Drained

Method

Slice the Haloumi and fry on each side until browned
Layer up the remainder of the ingredients
Tear or chop up the Cheese and pop on top of your salad

Monday, July 11, 2011

Baked Stuffed Mushrooms

It was so hard not to eat the Chirizo on top before the pic was taken!

I wanted something warm and yummy for lunch today but didn't want to have the usual fatty winter foods. I had this mixed up and in the oven in about 5 minutes flat, it was so delicious I will be making it again...and again
Heres what you are going to need;

Ingredients
2 Field Mushrooms (stalks removed)
1/4 Capsicum Diced
1/2 Cup Low Fat Cottage cheese
1/2 Inch wedge of Chirizo diced
1/2 Tsp Dried Herbs
a shake of Cayenne Pepper

Method
PreHeat oven to 200C
spray a little olive oil top and bottom of mushroom cups and place them face up on a baking tray lined with grease proof paper
Chop the mushroom stalk, capsicum and Chirizo
Add the Cottage Cheese, Herbs and Pepper stir to combine
and stuff into the mushroom Cups
Bake for about 20 mins or until the top starts to brown and the mushrooms are tender
I served mine with a side of Balsamic Baked Tomatos

Friday, July 8, 2011

A Week In Links 09/07/11

I had a very busy week with a sick baby, Baby colds I believe are akin to man flu.... Ah bless her heart she's on the mend now,  but here are a few littlies to sip your morning coffee over


What are the best and worst foods  for weight loss, always a good reminder and delves a little deeper

For the month that's in it, where to hide your MoonShine pretty clever

The greatest addiction I have given up most of my vices as time has gone by, but I doubt Ill ever want to kick this habit, you probably have partaken this very morning!

Apparently Getting along is in our genes and helped man kind survive and prosper, the only question I have is why do we seem to always be fighting?

I hope you have a great weekend

Thursday, July 7, 2011

How Do you know you are getting enough Veggies Daily?

Veggie, Tuna & Miracle Rice



I set a mini goal for myself recently to see if I could double the amount of veggies I was eating on a daily basis. I am a firm believer that to fill yourself up you need lots of good complex carbs, enter veggies no one on this planet (I am almost certain...) ever blamed their weight gain on vegetables and better than this veggies are like a vitamin pill and in-house cleaning system for your body, making sure no nasties can hang around long enough to do any damage
a Side of Balsamic Honey Mustard Veggies 

So the question becomes how much should you be eating? the old adage of 3 serves of vegetables and 2 of fruit is probably sufficient if you are just plodding along, but what if you are currently under refurbishment? you are at the gym before everyone wakes or while baba is having her morning snooze, you are walking to the shops you are doing an abs butt and thigh class, well you get the picture all this tearing down and rebuilding needs good raw materials to build a harder, stronger, faster body. The answer is the Sky's the limit! go for broke, if you are having a bowl of veggies grab a mixing bowl and fill it up! if you are having a salad bowl use the salad bowl, granted you are going to get some strange glances and remarks but hey! you will be full to the brim and less likely to make bad food choices when your blood sugar drops. And there is something very rewarding about sitting down and having the hugest serving of food in front of you without any negative feelings attached. its healthy, its tasty and its yours! all yours! So go grab the biggest bowl you own and start chopping. Let me know if you would like me to post the recipes for the pictured bowls these have been a few lunches I have had this week
Penang Curry Tuna veggies and Miracle rice

Chicken Okra with Cous Cous





I have a habit of buying foods I have no idea how to cook, if I can't pronounce it or I have never eaten it you can bet it ends up in my shopping trolley. This is how a bag of Okra found its way into my freezer, I had no idea how to cook it, what it tasted like but I thought I'd give it a try. So I set about looking online for a few recipes and information. there wasn't really a lot to be honest, but most of it was Cajun, African or Greek, so I knew I was going to like it.
Here's the recipe I found, I changed it around to suit what I had in the cupboard and fridge and I am sure you could do the same. Mum dropped by while I was cooking it so she got reined in on the duties too. I was quite happy with the result I hope you like it too, here's what you are going to need;

Ingredients
500g Chicken Breast Diced
1 Red Onion Diced
2 Tsp minced Garlic
1 Red Chilli Diced seeds removed
1 Bag of Tomatoes cut into wedges (or 400g Tin
250g Frozen Okra
Stock to preference

For the Cous Cous
1 Cup Dried Cous Cous
1 1/14 cup chicken Stock
1 Tsp Cajun Spices
a handful of fresh Parsley chopped
85g tin sweet corn
Salt & Pepper

Method
In a large fry pan heat some oil and brown the chicken, set this aside
add the onion, garlic and chilli fry until soft
Add the tomatoes, I don't bother peeling them its too fiddly as they are cooking squash them with a wooden spoon releasing all the juices and as they soften you will be able to pinch out the skins
After about 5-10 min they will be breaking down nicely, you can add a little stock to speed this up and get the sauce to the thickness you want
pop the okra on top, don't stir them in they should be sitting in but not be covered by the sauce (or they will go to mush) every now and then swish the pan around to make sure nothing sticks to the bottom.
To Make the Cous Cous, pop it in a heatproof bowl with the spices top with the hot stock and give it a stir
cover with a tea towel and leave for about 5 min
fluff up with a fork and stir thru the Parsley and Sweetcorn
Season to taste
Serve up and enjoy
This was so delicious and easy it will be back on the menu for sure at our place. You can omit the Chilli if you like and swap for Cayenne Pepper
leave the Chicken out and swap to veggie stock for a vegetarian meal

Tuesday, July 5, 2011

Chicken Chow Mein



Chow Mein is a real crowd pleaser, it can be really healthy if you make a few changes and takes no time at all to make which is always a plus when you have a child (literally) hanging off your leg wanting to be fed!
Here's what you will need;

Ingredients
500g  Leftover Roast Chicken shredded
200g Wholemeal Soba Noodles
Peanut Oil
1 Onion Diced
1 Tsp each Minced Ginger and Garlic
200g cauliflower chopped into small florets
1 bunch asparagus ends trimmed and chopped
1 red Capsicum chopped
1/2 Wombok Cabbage chopped
2 tsp Arrowroot or Corn Flour
2 Tbsp Oyster Sauce
2 Tbsp Salt reduced Soy Sauce

Method
pop the noodles in a heat proof bowl cover with hot water when soft drain and set aside
Add some oil to a Wok pop in Cauliflower cook until it starts to soften
Add the Capsicum, asparagus, onion Garlic and Ginger stir-fry until soft
Add the cabbage mix thru and wilt
In a small bowl combine the Arrowroot flour, Oyster and Soy Sauce. Mix until smooth
Add the noodles, chicken and sauce mix to the Wok, stir to combine
if you like add some stock or Chilli sauce)

Friday, July 1, 2011

Chicken Quesadillas


Who doesn't like a toasted cheese sandwich? Try this Mexican slant on things next time you feel like one and you will save on carbohydrates by swapping the Bread for Tortillas easy as!
here's what you are going to need;

Ingredients

1 Chicken breast cooked and shredded (if you have left over roast chicken that would work great
I poached mine with some garlic, cumin and white pepper)
Multi Grain Tortillas
1/2 Cup Low fat grated cheese
50g Spinach
85g tin of Kidney Beans drained and rinsed
Red and Green Capsicum
Spring Onion
Jalapeno pepper
Taco Sauce to serve
Avocado to serve
Ready to be topped 

Method
Pan Fry the capsicum in some oil garlic and cumin until tender
Place one tortilla on the bench top with the other ingredients
repeat until all the ingredients are used and top with another tortilla
place under the grill to toast (or in a large fry pan) on both sides
Serve with taco sauce and avocado