Add Some Goodness to your Short Stack

Hey Guys,

Happy Pancake Day! I hope you’re all planning on tucking in to some delicious options whether for breakfast, lunch or dinner (or all three in my case!) I Love pancakes so this is my favourite kind of Tuesday 🙂

There are numerous different carb free and protein pancake recipes out there and I do in general love them. For today though I think it’s ok to partake in a little pancake indulgence. At the end of the day, it’s all about balance. Continue reading

Winter Warmer Recipe #2

Hey Guys,

From my previous post you will know, I am trying to find healthy alternatives to classic winter comfort food. Today’s recipe is chicken and vegetable pie. This recipe is great for getting vegetables into you. This is ideal for me as I’m not really a big veg eater so at least I know I’ve gotten at least 2 of my 5 a day into me with this recipe.

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What You Need:

Gluten free, wholemeal wrap

1 sweet potato

Vegetables of your choice

1 Chicken breast

Coconut oil

Coconut flour

1/2 cup of almond milk

What You Do:

Chop up all the vegetables & the sweet potato

Cook the chicken breast in the oven or on the George Foreman

Steam or boil the vegetables until they are 80% cooked (remember if you’re using spinach, it only takes a few minutes!)

Cook the sweet potato in the oven or on the George Foreman

While all of these are cooking, make the dairy free white sauce that is outlined in the previous Winter Warmer post

When the vegetables and chicken are done, mix the sauce in

Place the wrap in a baking tray and pour your vegetable and chicken mixture in

Cover the mixture with the sweet potato and form a pie

Cook for approx 20/25 minutes (depending on your oven)

Simple, Quick & Easy!

 Sorry Guys, pic is not the greatest, the lighting in my house is terrible!photo (84)

This recipe is packed full of nutrients and protein with good, wholesome carbohydrates. It creates a balanced meal perfect for the cold winter evenings.

Hope you Enjoy 🙂

Z x

Healthy Homemade Quiche

Hey Guys,

As I’ve said before, I love unhealthy food and am constantly looking for ways to make healthy alternatives. I think a lot of time people think they are eating healthy and are oblivious to the hidden saturated fat and high salt and sugar levels, contained in a lot of ‘healthy’ foods. Quiche is a prime example of this. I always see people opting for quiche and salad and saying they are on a diet. Yes the salad is healthy but nine times out of ten the quiche is loaded with cheese and pastry, effectively upping the fat levels. I personally do like quiche but I never choose it in a cafe or a restaurant, simply because if I’m going to eat something that fattening I want it to be a burger!

Here is an example of what a regular bacon and cheese quiche contains:

Nutrition Facts
Serving Size 1 Serving (90 g)

Calories 299

Calories from Fat 186

Total Fat 20.732%

Carbohydrates 20.77%

Dietary Fiber 0.94%

Protein 6.3g

As you can see there are high levels of saturated fat and calories from fat included in the quiche, so it really isn’t as healthy an option as you may think. One of my friends recently gave me a recipe for a healthier alternative for quiche. When I tried it I loved it and decided I would share it with you guys, so I really hope you enjoy it as much as I did!

What you need:

5 eggs

Spinach

1/2 cup pre-cooked bacon / ham

1 gluten free, wholemeal wrap

1 small slice of cheese (whatever your preference)

What you do:

Mix together 2 eggs and 3 egg whites in a bowl

Place the wrap into a baking tin

Cover the base with the bacon / ham

Add in  3/4 of the egg mixture

Layer a handful of spinach leaves over the mixture

Add in the last bit of the egg mixture

Grate the small slice of cheese and place on the top

Cook for approx 30 minutes / until the egg mixture is solid

photo 2 (13)

photo 1 (15)

So Simple, Quick & Easy!

Hope you Enjoy 🙂

Z x

Protein Pancakes

Hey Guys,

Today I had the nicest protein pancake today and thought I would share it with you. I have tried loads of different types of protein pancakes and while they are nice, they can sometimes seem a bit bland. Today I used a different protein and I think that made all the difference. Casein protein is the one I used and it has such a nice taste to it. I opted for the vanilla flavour as it’s not too over powering. There’s also no powdery after taste leftover.

What you need:

3/4 scoop of protein powder (see above for my preference)

2 eggs

2 tbsp cinnamon

1 1/2 tbsp flaxseed

Greek yogurt

Strawberries

1 tbsp linseed

1 tsp stevia

1 tsp coconut oil

What you do:

Mix all your ingredients in a bowl

Put coconut oil in the frying pan

Cook your pancake (make sure not to have the heat on too high, it will burn!)

When you’re done, place the fat free greek yogurt, chopped up strawberries on top

Sprinkle linseed and some stevia around the edges

Et Voila

photo 1 (12)photo 2 (10)

I figured I should eat a healthy breakfast seeing as I knew the rest of my day would not be so healthy!

Hope you enjoy 🙂

Z x

Confessions of a Secret Snacker: Week 1

Hey Guys,

So here is my first post evaluating my healthy eating (or lack there of) this week. I have been trying to eat healthy for the past three weeks and while I was doing considerably well for the first two, I fell off the wagon this week. I was sick for the majority of the week and although I know that is not an excuse, I found myself craving comfort food. By comfort food I mean carbs and sugar in abundance. Monday to Wednesday I replaced dinner with all night snacking with cups of tea. I find it so difficult not to have chocolate or biscuits with my tea and this is not ideal for the waistline! This also impacted my energy levels significantly, this combined with the tiredness from being sick left me so unmotivated.

I find when I eat large amounts of sugar my blood sugar really does go a bit nuts! I would choose to eat sugary food with loads of carbs if I could but I know I don’t feel my best when I do. I had great intentions of starting to get back on track today but waking up on a Friday the last thing I am thinking about is clean eating. HOWEVER I am trying. As I am writing this in work I am eating a healthy lunch; Salmon and sweet potato with a dairy & carb free sauce, courtesy of momma bear. (I will put this recipe up over the weekend) I haven’t had much time for snacking today which I am happy about however Friday evenings are a killer for me. If I choose to go out I end up eating and drinking far too much and if I stay in, it’s usually the same!

I am going to try and avoid snacking this evening but I tend to give myself a free pass at the weekends. I don’t necessarily know if this is a good thing or not, but my plan is to try and avoid temptation this weekend as I was quite bad earlier in the week. Thank God this week is nearly over! There’s also cake currently circulating the office, this could be dangerous!

Until next week 🙂

Z x