Archive | April, 2013

A healthy lunch sandwich

25 Apr

I love having sandwiches for lunch.  I always use low GI bread which is tasty but also keeps me fuller for longer.

I also try to have a sandwich that combines protein, carbs and a good fat.

Yesterday I had a ham, avo, lettuce and tomato sandwich on low GI bread, and it kept me full until about 5pm when I have my afternoon snack.

You could replace the ham with chicken, turkey, tuna or whatever protein you prefer.

Please feel free to share your great sandwich combinations with me 🙂

Ham and avo sandwich

Comfort food Cottage Pie

18 Apr

As its starting to get colder and colder, I tend to start cooking more and more comfort food.

 

But of course, I always try to make it healthier but still tasty.

 

My ingredients are :

  • 5oog Ostrich and Beef mince (Pick n Pay stocks this)
  • Tin of tomato and onion mix
  • 1 small can of tomato paste
  • 1 large potato
  • Approx. 10 blocks of butternut / pumpkin
  • Garlic
  • Salt and pepper
  • 1 sachet sweetener / 1 tsp.
  • Fat free milk
  • Margarine

 

Heat your oven to 200 degrees Celsius.

 

Chop the potatoes and butternut/pumpkin and cook in boiling water until soft.  Once soft, add a dollop of margarine and a splash of fat free milk to the veg and mash together.

 

Fry mince in a pot until cooked. Add the garlic, salt and pepper.  I don’t like to use oil when cooking so if the mince starts to stick, just add some water to the pot and loosen.

 

Once the mince is cooked through, add the tin of tomato and onion mix and the tomato paste, and cook through for about 3 minutes.  At this point I normally add a sachet of sweetener as the tomato paste can be quite tart and sharp.   Cook through for another minute or so and transfer to an oven dish.

Cottage pie before

 

Once the mince has cooled slightly, add the mashed veg to the top of the mince mix, and put in the heated oven for approximately 20 minutes or until potato has set.

Cottage pie cooked

 

After baking, put your oven on grill and bake for a further 5 minutes to ensure the veg sets nicely and the top of the pie has a nice golden glow.

 

Then its time to plate up! I normally have green veg on the side as I have already used a heavy carb in my mash mix.

Cottage pie plated

Enjoy!!

 

 

 

Pain…

16 Apr

Pain

 

Love this saying!! Started working out yesterday after a week and a half off due to bronchitis.

 

While lifting my weights doing Chalean Extreme, this saying came to mind. And as hard as it got to lift those weights, I focused on my muscles and rather concentrated on how my body was changing with every lift.

 

So don’t give up! Its all worth it!!!!

Breakfast/brunch Bake

11 Apr

Breakfast bake after

Another simple recipe that will make everyone come back for a second helping!  This recipe feeds 4 people 🙂

 
Once again, you can use whatever you would like, but the ingredients I use are :

 

Breakfast bake ingredients

  • 8 eggs
  • 1 pkt weigh-less bacon (or any fat reduced bacon) – chopped into bite size pieces
  • Cheese (preferable fat reduced cheese but I used what I had)
  • 1 Onion
  • Mushrooms
  • Garlic
  • Salt and pepper

 

Preheat oven to 200 C.

 

Chop your onion and saute until soft, adding some garlic.

 

Once soft, remove from pan and fry bacon until soft.

Breakfast bake bacon

 

Once bacon is nice and brown, remove from pan and fry off mushrooms until soft.

Breakfast bake mushrooms

 

Beat up the eggs in a bowl, add salt and pepper and mix in all the fried ingredients with the egg mixture.  Add the cheese and fold through.

Once that is done, transfer the mixture to a greased oven dish.  Top with mixture with a little cheese.

Breakfast bake before

 

Bake for approx. 20 minutes or until eggs have set. Then grill for 5 minutes.

Serve with health bread and tomatoes.

To make this recipe even healthier, you could use one whole egg and the rest egg whites. And any fat reduced cheese.

Healthy layered vegetable bake

10 Apr

I love this recipe because it is so ridiculously simple, but the pay-off is so great!

You can use any veg you have, but these are the ingredients i generally use :

Butternut

Baby marrows

Mushrooms

Reduced fat cream

1 pkt brown onion soup

Salt and pepper

Cut all veg into slices.  Layer bottom of oven dish with butternut, then baby marrows and then mushrooms.  Always put the veg that takes longer to cook at the bottom.

Layered veg before

Sprinkle the packet of brown onion soup over all the veg.

Pour the cream over the veg.

Cover with foil and bake for approx. 40 minutes or until all the veg is soft.  Add salt and pepper to taste after baking.

Layered veg after

Easy, huh? Enjoy! 🙂

Feeling under the weather?

5 Apr

Honey lemon tea

Been fighting off a head cold for almost a week, and now its gone to my throat and chest.

I am all for over-the-counter meds, but sometimes going the natural route is best.

Honey-lemon tea is a staple for me and a great drink that is soothing on the throat and helps with congestion.

Boil water and fill a cup. Then add a teaspoon of honey and a teaspoon of lemon juice. Stir well until the honey dissolves and drink.  Sometimes I add more honey depending on my taste, so up to a tablespoon of honey is also good.

It is really soothing and comforting, especially if I have a nagging cough and sore throat.  And even better – you can have a few times a day because it is all natural.

Hope this helps 🙂

Honey

 

Protein Bars

4 Apr

Supashape diet bars

Being a sweet tooth, I’m always looking for a chocolate substitute that will still give me the same satisfaction as eating a chocolate bar.

I have tried  many protein bars over the past year, but I can say without a doubt that the Supashape Diet Snack bars are the best! They are chewy, chocolately and soooo good!

They come in 3 flavours, and are low in calories and high in protein. If you are following my recommendations for a high protein, lower carb diet, then this is a yummy way to get more protein in your diet without consuming endless chicken breasts lol.

They can be bought seperately or in a box of 20. One box lasts me a whole month as I have one every night after supper.  I tend to buy them directly at Dischem, and they can also be purchased at http://www.musclejunkiestore.com.

Try them…you will be hooked, and in this case, its a good thing 😉