Recipes – Page 3 – Every Step Fitness

This is a super easy chocolate mousse which makes a fab dessert or snack. Because it uses Greek yoghurt it’s higher protein than ‘normal’ mousses and that means it is more filling so can help to keep you satisfied.

I’ve also used Cocoa + protein chocolate – mainly because it’s one of my favourite milk chocolates and I was desperate to try their new baking chocolate, but it does have the added bonus of more protein. Any chocolate will work though – milk or dark!

This is so quick to make and so easy. It serves 5-6 at around 200-240 cals snd 15g protein per portion.

You will need:

160ml skimmed milk (or any milk of your choice)

160g 0% Greek Yoghurt (I used ‘total’ – you can use any but it needs to be thick)

200g Chocolate (I used Cocoa+ milk choc)

Start by popping the chocolate, in small pieces, in a clean bowl and melt it using short blasts in the microwave (or a bain- marie)

While the chocolate is melting measure out the milk and yoghurt.

Add the milk to the yoghurt and then whip it together until frothy using a hand whisk.

Once the chocolate is melted add it gradually to the yogurt mixture, mixing it quickly and really well.

Once it’s well mixed pour into individual Ramekins and pop in the fridge for at least 3 hrs to set. It will be quite liquid to start with so don’t worry.

Sprinkle a little chocolate on top to serve.

Enjoy 🙂

Recipes

Frozen Grapes

May 22, 2020May 22, 2020 Dr Nancy P

This is the perfect snack for a warm day!

It’s so easy – too easy to be called a ‘recipe’! All you need are some nice grapes – green or red – your choice.

Pop them in the freezer for a couple of hours (I just throw them in wherever I have space but obvs you could put them inside a Tupperware or plastic bag if you prefer).

Then enjoy!

Brilliant to quench thirst, and help with sugar cravings – low cal, healthy, tasty! And so easy!

🙂

Recipes

Craving Beating Pud – Chocolate Greek Yoghurt Your Way!

May 15, 2020May 15, 2020 Dr Nancy P

This is one of my favourite desserts (or even a mid afternoon snack!). It’s like having a huge chocolate mousse! It’s creamy and sweet, and perfect for combatting sugar cravings – especially after dinner. Its really filling too (as the Greek yoghurt is high in protein) which means you’re less likely to go on to graze on more snacks afterwards. It’s also really quick and easy to prepare.

You can make whatever flavour you like – I’ve done a chocolate one and a white chocolate and raspberry one, but the world is your oyster! If you use cocoa powder you will find it needs sweetening – so for that i use either a low calorie jam (my favourite is the skinny food co Jam – only 7 cals for a tbsp and they also do flavour syrups too I’d that’s your thing – check them out here : The skinny food co) or you can use some honey etc or some stewed fruit.

You can also customise toppings – sometimes I have it without, or I use a few chocolate chips (I happened to have white cooking chocolate chips in the cupboard so used those), or a little sprinkle of cereal (Rice Krispies, cocoa pops etc work well).

Calories vary depending a little on what flavour, fruit and toppings you use but you’re looking at roughly 160 – 250 cals.

Chocolate bowl

You will need:

125g 0 percent Greek Yoghurt – I prefer ‘Total’

1 serving of hot chocolate powder (options works well) OR 1 large tbsp cocoa powder (adjust cocoa powder for taste – I also like to add a little cocoa powder as well as the hot choc for added calorie free richness)

A handful of mixed berries (around 120g) – I like strawberries, raspberries and blueberries

A few chocolate chips (or choice of topping)

Sweetener if required

Place the hot choc powder or cocoa powder in a bowl.

Add the Greek yoghurt

Using a spoon just mix the cocoa powder/hot choc into the Greek yoghurt (it may look like it’s going to be too dry but keep going). ‘Whip’ it up by mixing well so it’s nice and creamy and the powder is fully incorporated. Taste a little and if needed you can add something to sweeten it (honey, maple syrup, zero calorie syrup, low cal jam etc).

Add the berries.

Sprinkle over your topping of choice and enjoy! 🙂

White chocolate and raspberry

You will need:

125g 0 percent Greek Yoghurt – I prefer ‘Total’

1 serving of white hot chocolate powder (options works well)

A handful of mixed berries (around 120g) – I like strawberries, raspberries and blueberries

1 tbsp low calorie jam (I use skinny food co raspberry jam : The skinny food co

A few white chocolate chips

Place the hot choc powder or cocoa powder in a bowl.

Add the Greek yoghurt.

Using a spoon just mix the hot choc into the Greek yoghurt (it may look like it’s going to be too dry but keep going). ‘Whip’ it up by mixing well so it’s nice and creamy and the powder is fully incorporated.

Add the jam and swirl it through the yoghurt.

Add the fruit and sprinkle the white choc chips over the top.

Enjoy!

🙂 xx

Recipes

Veggie Sausage Casserole – perfect mid week warmer

May 13, 2020 Dr Nancy P

This is an easy meal for a mid week dinner on a great day. I like to cook up a batch of this so it gives a few meals. You can obviously use any sausages you like, but using veggie sausages really reduces the calories without sacrificing the taste. I usually use quorn sausages but this time I used Cauldron’s lincolnshire sausages and they are delish! If you want to save time use a bag of frozen grilled veg, or use any veg you have in the fridge! Also it’s worth noting that Lea & Perrins Worcestershire sauce contains anchovies so if you’re vegetarian then double check – Biona and other companies make one without the use of animal products and it’s widely available.

This serves 6 at about 220 cals per portion.

You will need:

6 vegetarian sausages

800 g passata or chopped tomatoes

Approx 500g mixed vegetables (either a pack or 1 onion, 2 sticks celery, 1 pepper, 1 courgette, 1 small aubergine etc – you don’t need to be exact)

1/2 tsp Paprika

1/4 tsp chilli powder (adjust for taste)

1 tsp mixed herbs

1/2 tsp cayenne pepper

2 vegetable stock cube

1/2 tsp Worcestershire sauce (optional)

1/2 tbsp Balsamic vinegar

1 tbsp marmite (optional)

1/2 tsp of sugar

Salt and pepper to taste

If using fresh veg then prepare it and chop it up. Heat a little oil in a pan, add onions first and allow to soften. Chop the sausages in to slices and add to the pan and allow to brown (NB I like my sausages a bit browner so I often brown them in a separate pan and add them later – but either way works fine). Then add the pepper, courgette and aubergine or whatever veg you like (if using a pack then just throw it all in at once once the sausages have browned).

Cook for a couple of mins until the veg start to soften and then add the passata. Stir well and bring to a slow simmer. Add the stock cube, all the spices, balsamic vinegar and Worcestershire sauce and stir well. Add the sugar (this brings out a richer tomato flavour). (If you browned the sausages separately then add them now).

Bring to a simmer and allow to cook through for about 10-15 mins.

Serve with green veg and grains, with a jacket potato or just on its own!

enjoy 🙂

Recipes, Uncategorized

Lemon veggie ‘chicken’ and ‘bacon’ rice

May 9, 2020May 12, 2020 Dr Nancy P

This is something I used to make many years ago with ‘real’ chicken and bacon. You can obviously use the real deal if you want, but even if you’re not veggie it’s worth considering the vegetarian alternatives as they do save a lot of calories without sacrificing taste or satisfaction.

This works well with either freshly cooked or leftover rice. The lemon gives it a real freshness which is great for a warm spring/summer dinner or lunch.

It serves 4 and is approx 320 cals a portion.