Recipes

Craving Beating Pud – Chocolate Greek Yoghurt Your Way!

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 Shepherd’s Pie

This is a great option for batch cooking for the week ahead, or a hearty weekend dinner. I’m not really sure whether to call it Shepherd’s or Cottage pie – as it’s neither – it’s meat alternative pie but that definitely doesn’t have the same ring lol!

This is really easy to make and if you’re busy you can speed it up even more by using bags of frozen veg. Waitrose/Ocado do a bag of mixed onion, celery and carrots (‘soffritto mix’) and a great bag of frozen mixed grilled veg (onion, aubergine, courgette and pepper) which work brilliantly. Don’t be afraid of using the frozen veg – often they’re actually higher in nutrients than fresh as they’re frozen immediately rather than sitting in warehouses for months. I’m very much a believer in making eating healthily as easy as possible so this is a really easy option.

Even if you’re not vegetarian I’d definitely suggest you try this – it’s a lot lighter in calories and just as tasty. And if you’re worried the family may not want a meat substitute I’d suggest trying it and not telling them – I bet they don’t notice! Loads of my clients have found that their other halves and children haven’t even realised it’s not meat (though obviously you could use turkey or beef mince if you wanted to).

The base is my veggie chili recipe – so it makes a large batch of the mince (8-10 servings) so you can make some of it into Shepherd’s pie and some of it can be used for bolognese/chili etc. Or just make extra pie!

If you’re making the shepherd’s pie it comes in at around 374 cals per serving!

You will need:

1000g of Quorn mince (or ‘meet the alternative’ or any other meat substitute)

1500g Pasatta or chopped tomatoes

Either – 1 bag of soffritto mix OR 1 large onion, 2 sticks of celery and 1- 2 large carrots all finely chopped

Other mixed veg – pepper, courgette, aubergine, mushroom (your choice, or 1 bag of the frozen veg)

3 vegetable stock cubes

1 tbsp balsamic vinegar

1 tsp sugar

1/2 tsp smoked paprika

1/2 tsp Mixed herbs

Dash of Worcestershire sauce (vegetarian brand if necessary)

Spoonful of marmite (optional)

Salt and pepper

For the potato topping – I made small pies so just used 2-3 medium potatoes per pie but you can adjust the quantity as you like.

A little butter/spread, and skimmed milk is also needed.

Heat a little oil in a large pan. Add the onion, celery and carrot and sauté for a few mins. Then add any other veg you’re using.

Add the mincemeat and mix well and let it heat through (if using turkey, beef etc then ensure the meat browns at this point). Add the stock cubes and mix well. Heat for a few mins.

Stir in the passata and then add all the spices, sugar, Worcestershire sauce, balsamic vinegar and marmite. Mix well and allow to simmer.

Taste it during this phase and adjust seasoning to taste.

Allow it to simmer for at least 20 mins, if you can let it cook a bit longer do as it helps to give a better flavour.

While it’s cooking peel and chop your potatoes and boil them until soft. Add a little spread and skimmed milk and mash to your desired consistency. I also add some salt and pepper.

Add a good quantity of the mince to a bowl/pie dish and then top with potato.

You can freeze it in portions using takeaway containers etc. I like to them pop it in the oven to crisp the top a little before serving.

If you don’t make all the mince into pies then freeze the rest and have with spaghetti, jacket potato or add a little chili and have it with a dollop of Greek yoghurt!

Enjoy 🙂

Xx

Recipes

Spiced Lentils

This is another perfect comforting meal. It’s filling and spicy and the combination of sweet, aromatic spices with the hot spices really gives this a wonderful richness. I used the spices I had in the cupboard, and yes, there are a lot, but you could use whatever you want so don’t stress if you don’t have them all.

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1 cup Brown Lentils
1 Onion
1 Red Chilli
2 Cloves Garlic
1 Carrot, 1 Courgette, 1 Stick of Celery (whatever veg you have can be used!)
½ Red Pepper
2 tbsp Fresh Ginger, grated
10 Plum Tomatoes
1/2 cup Tomato Puree/Passata
1 cup Vegetable Stock
2 tsp Ground Cumin
2 tsp Paprika
1 tsp Mustard Seed (fenugreek seed is better but I didn’t have that!)
1/2 tsp Dried Thyme
1/4 tsp Ground Cardamom
1/4 tsp Ground Coriander
1/4 tsp Coriander Seeds
1/8 tsp Ground Allspice
1/8 tsp Ground Cloves
1/8 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
1/4 tsp Turmeric
¼ tsp Chilli Powder
Salt and Black Pepper to taste

Saute the onion, red pepper, garlic and chilli in a pan with a little oil. Add the ginger and spices and sauté for another 5 mins. Add in the carrots, celery and courgette and sauté for another 5 mins, then add the chopped tomatoes, tomato puree, stock and lentils. Simmer until the lentils are tender. Serve with baby spinach leaves and a dollop of natural yoghurt.

Enjoy 🙂

xx

Recipes

Quorn mince (or any veggie mince) and sweet potato shepherd’s pie

This recipe should serve 3 – 4 people. You may find you have slightly too much veggie mince if so then simply add some more spices and chili to the left over mince for an easy lunch time chili 🙂

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140g Veggie mince (Soya, Quorn, etc)

450 ml Vegetable stock

1 Onion

1 clove Garlic

1/2 Red pepper

800 g chopped Tomatoes

1 tbsp Tomato puree

Seasoning (I used salt, pepper, celery salt, oregano, mustard seeds and paprika)

A dash of Balsamic vinegar

A dash of Worcestershire sauce

650 g Sweet potato (peeled)

A dash of milk

Dice the onion and pepper and crush the garlic. Place them all in a large saucepan and soften. Add the veggie mince. Add the tomato puree, chopped tomatoes, balsamic vinegar (only a dash!), Worcestershire sauce and all the seasoning. Leave it to simmer for as long as possible – the longer the better.

Meanwhile chop the sweet potato and place in a pan of water. Bring to the boil and simmer until soft. Drain well and then mash – adding seasoning and a dash of soya milk to give a smooth mash.

Place the cooked mince in a large dish, fork the sweet potato mash over the top. Place in the oven (approx 180 C) before serving to brown the top slightly and heat through. Serve with veg of your choice!

Enjoy 🙂

xx

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

Jackfruit ‘Tuna’ Pasta Sauce

Jackfruit is a bit trendy at the moment. It’s actually something I first tried during my fieldwork in Indonesia years ago and until recently it was really hard to get over here so I’m thrilled it’s now a bit more readily available. It’s touted as a great meat alternative – and it certainly is, but it’s worth mentioning that it’s not a great protein alternative, but rather provides a great option in terms of texture and taste (when you use the right sauces etc with it). In terms of protein it’s fairly low but that doesn’t stop it being a great option.

I personally love the texture and flavour of it and if you’re trying to watch your calories it’s a great way to reduce calories without sacrificing flavour or mouth feel! This serves 3-4 and comes in at only 89 calories per portion!

In this recipe I’m using it in place of tuna – obviously you could do the same thing with tuna itself if you wanted! I also used what veg I had in my fridge – if you had them then some olives would be a great addition (I was out!).

Jackfruit is available in most supermarkets and comes conveniently prepared in cans of water.

You will need:

1 can of jackfruit

1 large onion

1 pepper

Handful mushrooms

Handful of cherry tomatoes

1 can of chopped tomatoes

1/4 tsp Mixed herbs

Chilli powder to taste

1/4 tsp cayenne powder (to taste)

Pinch of celery salt

Pinch of garlic salt (if you have it – or use a garlic clove or omit)

Dash of Worcestershire sauce

Dash of balsamic vinegar

Small pinch of sugar to bring out the tomato flavour

Salt and pepper to taste

Chop the onion, pepper, mushrooms and tomatoes. Add the onion to a pan with a little oil and sauté until soft. Add the pepper and mushroom and continue to sauté.

Drain the jackfruit and add to the pan (you can slice it up a bit and use your fingers to separate some of the fibres if you have large pieces). As it starts to soften and brown just break up larger pieces.

Add the cherry tomatoes and cook through.

Add the chopped tomatoes and herbs and spices and then allow to simmer for 10 mins.

Serve on your pasta of choice!

Enjoy 🙂 xx