Monday, August 13, 2012

Healthy recipes for you to try!

I find being prepared (especially for breakfast and snacks) keeps me on my healthy eating plan! Here are some of my favourite recipes I have made up or found! Enjoy! Love you to share others you have created or found with the rest of the 10week team!  Food dosen't have to be fancy to make, no-one wants to spend hours in the kitchen. A couple cook up days a week and you are good to go, you will get into a pattern and have favourites that you cook time and time again. Add your own flavour to these also.I encourage you to share your recipes...

Egg Muffins
These are great for breakfast, lunch or snacks! They freeze well too.  You can bulk them up with any protein and vegetables that you like.

You can either use muffin tins sprayed with olive oil or put cupcake patties in the muffin trays or onto an oven tray.

*Do not overfill if you are just putting in patties on a tray, they might expand

Makes 16-20 egg muffins
10 -12 eggs whisked well (use whole eggs)
1 shallot
2 zucchini
3 big handfuls of spinach
1 cup  roasted capsicum (red and/or yellow)
6-8 slices of cooked bacon or sliced ham
Fresh basil
salt and black pepper to taste
Preheat oven to 180 degrees, grease with olive oil two muffin pans (or one at a time depending on your pan situation). Whisk all your eggs in a big bowl. In a food processor throw in the shallot, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…).  Add this mixture to your eggs.  Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans Bake for 20-25 minutes or until the eggs are set in the middle. 
Allow to cool for 15-20mins before putting in fridge or freezer. I use glad bags and freeze two at a time, they are ready to go!  Serve with a green salad, avocado and homemade salsa! YUM

Baked eggs 
I so love this on the weekend or even a cheeky mid week dinner, if you have ramekin dishes these are perfect.... 

I use tinned tomatoes, mix with pref fresh herbs, garlic
Fry off some onion, chorizo (or bacon) mushrooms if you fancy, do not overcook
Mix in with tomatoes/herbs, place in ramekin dish and crack egg on top (two if dish fits)
Bake for about 15-20mins at 160degrees
Serve with avocado, salsa and spinach

Quick homemade salsa
  • 2 large ripe tomatoes, diced
  • 1/2 large onion, diced
  • 1 jalapeno pepper, chopped
  • 1 teaspoon lime juice
  • salt, pepper, and garlic (to taste)
  1. Combine tomatoes, onion, pepper and lime juice.
  2. Add salt, pepper and garlic to taste.
  3. Serve.
  4. Store fresh homemade salsa in the refrigerator.

Baked chicken, with paprika, lemon garlic (great for large batches for left overs)

500g - 1kg chicken breast or thighs (your choice, I love thighs myself)
2 tsp paprika
1 tsp chilli flakes/or fresh
2 cups fresh lemon juice
2 tsp garlic
Put 500g to a 1kg of chicken breasts (sliced in half ) or thighs (with skin, or without, your choice) in a oven proof dish.

Mix paprika, lemon, garlic into a paste and pour over chicken   Cover chicken with lid or foil.

Bake at 180degrees for 20-25mins, taking cover off for last 5mins.

*For something different, add chorizo and pineapple to the mix. Delish.

Turkey meatballs, tomato sauce (homemade or tins fine) with zucchini strips

I just love Nigella's recipe for turkey meatballs.  I take out the sugar and use fresh breadcrumbs.
Use fresh thyme when you can! Dried is ok.  This freezes great too!  Serves 4 people. Bulk it up and make lots... mmm.
Steam some zuchini slices, and serve.

Simple Curry
Seriously, the internet nowadays is a great resource, I have so many favourite links stored with recipes.  This one I started using this recipe late last year and found it easy, which should be the whole point of cooking. I always have coconut milk and curry paste in my cupboard - just add fresh ingredients depending on your mood! I love a red fish curry with green beans and sweet potato.  
* use light coconut milk if you want, Ayam brand is best. Don't be afraid to use full fat. serve with steamed vegetables or just have on own. If for lunch serve with brown rice.

 Baked Fish

When I get home from the gym and could eat a horse, this is what I whip up.

Put fish fillets (I use basa) on tin foil
Mix up soy sauce, ginger, garlic, chilli and a little lemon
Pour over fish fillets
If you have a bit of time, marinate the fish in the marinade for 10-15mins then put in oven
Bake in oven for 20-25mins or until cooked, 180 degrees
Serve with steamed vegetables (bok choy, asparagus, zucchini, broccoli) or with some sweet potato mash if you fancy.

Protein Balls

These are great if you really feel like eating bad processed chocolate or lollies - these are a great treat, you can make them and freeze them in sep bags and they will be a much healthier option.  I wouldn't eat daily.....

200g almond meal
1tbsp cacao powder (or cocoa powder)
10 dates (chopped super fine)
1 scoop your favourite flavour of protein powder (I love Tony Sfeir's natural or pea protein) choose one with low sugar and less crap added in.
Mix in a little water to get a good "ball rolling" consistency and roll in coconut.

Other quick meals that are cheap and easy to plan
** Bake sweet potato and other veggies to have with chicken and wild rocket (baked beetroot is great) have raw cauliflower with it and carrots
** Tuna, shallot and celery mixed with lemon juice, have with some baked veggies and/or spinach
** Blend up some fruit, coconut milk into a shake (berries, banana)
** Apple with almond butter (great snack)
** Almonds, blueberries (yum) great when eaten together... try it...
**  Kangaroo sausages (or lean meat sausages) on tomato and avocado for breakfast or snack

Fresh, delicious, colourful and easy to prepare dishes.  Do not be afaid to eat healthy foods everyday - do not starve yourself this WILL NOT make you healhier and fitter in the long run - just stuffs up your bodies metabolism and you want that baby firing with great fuel.

Dressing on salads, make them fresh with lemon juice and herbs. Have greek yoghurt with lemon, garlic, dill etc. Make things fresh. When shopping, stick to the outside of the supermarket except for cleaning products etc. Do not think that museli bars and packaged health foods are GOOD for you.

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