Recipes

You say Frittata, I say….

You can’t beat a good frittata! So easy to make and so good for you! You can throw in whatever vegetables you have in the fridge and if you make a large one you can keep it in the fridge for up to a week and take for lunches etc.

frittata 2

You will need:
50g Leek
60g Broccoli
50g Frozen peas
110g Cherry tomatoes
6 eggs
55g Feta
1 tsp mixed Herbs

Grease a roasting dish (approx 25cm x 25cm) with a little olive oil and preheat the oven to 200 C.
Slice the leeks and cut the broccoli into small florets. Heat a tbsp olive oil in a frying pan, add the herbs and then the leeks, broccoli and peas. Cook until softened (a few minutes). Chop the tomatoes in to halves and add to the pan and cook for a further 2 – 3 minutes.

frittata 1

Put the cooked vegetables in to the roasting dish in one layer. Beat the 6 eggs together and pour over the top. Chop the feta into small cubes and sprinkle over the egg mixture. Place in the oven for 20 minutes.

frittata 3

Remove and allow to cool a little, then slice and serve. Can be eaten hot or cold.

frittata 4

Enjoy 🙂

xxx

 

(This recipe was originally published on pureformfitnesskitchen.com)

Recipes

Overnight Oats / Bircher Muesli with Cocoa, Apple and Berries

This is a great option to make for brekkie’s on the go, or even lunches. It keeps in the fridge for days so you can make a batch for the week. The greek yoghurt adds protein which helps to keep you fuller for longer. This comes in at around 274 cals for a portion.

(This makes one portion)

You will need:

40g oats

100g 0% Greek yoghurt (I used Total)

50 ml Vanilla alpro yoghurt (you can switch this for any ‘runny’ yoghurt you like or a little milk)

Half an apple

Raspberries and blueberries (small handful)

2-3 tsp cocoa powder (adjust to taste)

Start by popping the yoghurts in a bowl (or whatever you want – jar/tupperware etc) with the cocoa powder and mix well. Add the oats and mix well. Grate the apple into the oat mixture and mix. If at this point it is very thick add a tiny bit of water (or milk if you prefer). Pop the berries on top.

Place in the fridge until you’re ready to eat. If you used normal porridge oats you can actually eat it almost immediately. If you used the larger rolled oats it will need at least a few oats (or overnight).

Enjoy! 🙂

Xx

Nutrition and Calorie Tips

Cereal offenders…

Cereal offenders… 🥣

We are often told that higher protein is a better option when it comes to healthy food choice. Recently brands have been capitalising on this by marketing their products and releasing new products as high in protein or as a ‘protein’ version.

There is evidence that higher protein can help with weight management – but only because it helps to make you feel fuller, which therefore makes you less likely to consume more calories later. The end result is hopefully that you stick to your calories and are able to maintain or lose weight. Total calories are however the most important factor.

Cereals are one of the latest foods to fall victim to this. There are several brands out there now producing ‘protein’ cereals – Special K, Weetabix, Shreddies etc. You’d be forgiven for assuming the protein enhanced cereals were better for your health and to help you achieve your fat loss goals.

In reality the ‘normal’ cereal contains only 145 calories and 4.4g of protein. The protein enhanced cereal contains more calories at 182 per portion and 6g protein. So yes you are getting more protein of course, but the marginal gain in protein really isn’t worth the added calories and cost. That 1.4g of protein is not going to make a significant difference. You’d be better off having the cereal you want, and if you’re keen to increase protein levels then either add some Greek yoghurt instead milk, or have a snack of something that’s higher in protein later on (e.g a light mini babybel for 42 cals with 5g protein). The bonus of having the babybel or adding Greek yoghurt is that you’ll also get more fat which helps to keep you fuller for longer when combined with protein.

So if you’re a cereal lover then I wouldn’t waste your money or calories on these protein enhanced cereals (unless you actually enjoy the taste of them more of course). Either way read the labels rather than being swayed by the ‘protein’ label and make an informed choice xx 🤗

Recipes

Mushroom and Tomato Tofu Scramble

This is a great easy lunch, light dinner or brekkie option. It’s filling, high protein and low fat and so easy and quick to make. You can use any veg you like – I often put pepper and courgette in if I have it.

This makes a large serving at approx 245 cals or a smaller (enough for lunch) serving at only 123 cals! You can keep leftovers in the fridge to be re heated the following day. Best served on toast – either a nice bit of sourdough or if want to save on cals go for one of the sandwich ‘thins’ at only 100 cals per thin.

Tofu only tastes as good as the herbs and spices it’s cooked in so adjust these to your taste.

You will need:

1 packet of Silken tofu (approx 350g)

100g Mushrooms

100g tomatoes

Spices and herbs to taste. I used :

Worcestershire sauce

Paprika

Mixed herbs

Cayenne pepper

Salt

Pepper

Chop the mushrooms and tomatoes. Add a little oil to a frying pan and cook the mushrooms until starting to brown.

Add the tomatoes and cook them down.

Open the tofu and drain off any obvious liquid, then add to the pan and break it up with a spatula.

Add all the spices and herbs and cook through.

Continue to cook for a couple of minutes and then serve on a piece of toast!

Enjoy 🙂

XX

Recipes

Delicious, healthy pud

This is one of my favourite puds. It’s creamy and sweet and perfect for combatting sugar cravings – especially after dinner. It’s also really quick and easy to prepare. If you have any stewed fruit this is also a great addition too!

Calories vary depending on what fruit you use but you’re looking at roughly 250 – 300 cals.

You will need:

Half a bowlful of mixed fruit – I like strawberries, raspberries and pineapple

A large dollop of greek yoghurt (or non dairy yoghurt) (approx 150g)

1 tsp peanut butter (15g)

Sprinkling of Rice Krispies or some seeds and nuts

Drizzle of maple syrup (or sweetener of choice) – if more sweetness required

Stewed fruit (optional)

Chop the fruit and pop in the bowl.

Add the dollop of greek yoghurt and drizzle the peanut butter over. If you’ve got any stewed fruit then add a dollop – I cooked up a batch of apple, red currant and blackberries which is great to add to desserts and porridge etc.

Sprinkle the rice krispies or nuts/seeds and if using then add the sweetener (I don’t think it really needs it to be honest!).

Enjoy!

🙂 xx