Mini Salmon quiche recipe

Hello friends... 

I want to share a quick recipe with you. ( and so I dont forget it ... lol ) 

For the mini salmon quiche I used: 

1 can drained salmon (340g) 

1 chopped medium onion 

5 whole eggs

125g low fat cottage cheese 

60g crumbled feta 

about 2 cups of chpped spinach 

salt and pepper to taste 

1 teaspoon whole grain mustard

Mix all the ingredients and scoop into muffin pans.  Bake at 180deg until cooked. 

The tzatziki went really well with this too.  You can make it by mixing the following; 

half a greated cucumber 

1 cup if yogurt

squeeze of lemon juice

salt and pepper to taste ( garlic optional 

Bon ap! :) 

Quiche = 90 cal each 

Baked cauliflower - no carb

Hello there,

I was feeling a little bit more experimental with my food yesterday.  Lately, for some reason, I cannot stomach cauliflower anymore if its not made a little more interesting.  I have no idea why, I used to not have a problem with it.

I have never tried the cauliflower crust for pizza, so I guess I tried to copy that to use it for pizza base later.  It might really work if you top it with bacon and feta.

Ingredients: 
200g cooked Cauliflower
30g medium fat cheese - grated
1 egg

Pre-heat the oven to 200deg. Put everything in your food processor and blend well.  Pour the mixture in a silicon baking tray.  I baked it ... (  I forgot to time lol) I'd say 20-25 mintues.

Macro's
Calories ; 223
P -  20g
F- 10.7
C- 12
fiber 6g  of fiber

Bon ap! :)

Homemade Mayonaise with Herbes de Provence

I seriously cannot believe how easy this was and how good it tastes! 

1 egg yolk 

150ml olive oil 

1 tablespoon apple cider vinegar 

I put everything in a shaker and used my blender stick to blend . It turned mayo in less than a minute :) 

I added coarse salt , pepper and herbes de provence to taste .... next time , fresh herbs ! 

Glutenfree bread

Hello there, 

This will be a quick one to share this delicious glutenfree bread recipe with you.  I made my first gluten free loaf yesterday and I must admit that I was very sceptical at first.  It did not look like it was going to rise. 

But as the dough started cooking in the oven, the smell that filled my kitchen told me everything was going to be okay. :) 

You  need:

250g Gluten free bread flour

1 teaspoon guar gum

1 teaspoon bicarbonate of soda

1 cup of water
80ml coconut oil (melted)
1 Tablespoon xylitol 

2 eggs

Pinch of salt
Optional:  2 tablespoons dried cranberries or raisin,  1 tablespoon crushed nuts 

Mix everything and scoop mixture in a breadpan. 

Bake for 60 minutes at 180

These types of bread tend to go stale quite fast, so I cut mine in advance and put it in the freezer to take it out as I need.  

Over night coconut oatbran

When I made this the first time, It was one of those aaaaaaaaaah moments.  You know?  When you get it JUST right! Creamy and delicious with a hint of coconut and cinnamon. 

I have mine with a cup of chicory in the morning.  Chicory is a very good pre-biotic 

I love this meal, but still a little too fiber sensitive to have it daily.  

Make yours:

40g Oat bran

20g soaked and chopped almonds ( I love soaked almonds) 

5g chia seeds

150ml coconut milk

150ml water

1 teaspoon of cinnamon

Simply add everything to a shaker and let it sit overnight. 

Heat in the morning and add xylitol to taste.  I cannot get enough of this! #oatsjunkie!  

Beef and bean stew - hearty and warm !

Hello friends... 

On these cold days I just need warm food ! I am sure you all agree ! 

I made this delicious hearty beef meal last night.  Saved some for lunch too . 

Try it tonight :) 

500g Beef chuck ( remove all visible fat ) 

1 big onion

4 big tomatoes 

300g green beans 

Add spices to taste : garlic , salt , pepper , tamari , paprika

Add everything to a pot , and let simmer for 2 hours . Do not stir the pot . 

I made cabbage and Ming bean sprouts grilled in coconut oil. I love the crunchyness of the mungbeans .... 

Makes 4 servings
190 Calories
6g fat
25g protein
7g carbs

Low carb flax buns

I haven't made these in so long , but the fact that most store bought breads are out for me at the moment forces me to get creative 

100g milled flax 

30g coconutflour 

150g eggwhite 

5 tablespoons psyllium husks 

2 teaspoons yeast free stock powder 

half a cup of hot water 

teaspoon of baking soda 

 

mix and make into 4 or more round flat balls . depends how much you want ... it's your buns and you can cry if you want to 

bake 30-40 minutes at 200 deg. 

let cool and serve as bread ..... 

Buckwheat muffins

Buckwheat muffins

I threw this together of the top of my head and now trying to remember what I put in here ... lol 

150g cooked buckwheat

25g pumpkinseed 

25g sunflowerseed 

25g coconutflour 

150 eggwhite 

teaspoon baking soda

pinch of salt 

tablespoon cinnamon 

Mix and bake in cupcake pan for 30-40 minutes at 200deg 

Banana, date and carrot muffins, baked with Evox whey

Hey there babies ...

How are you ? 

I have a very nice recipe to share . I made these tonight. it's meant for breakfast :) 

 I think this would work really well as a bread too ... Maybe try it next time! 

Ingredients; 

1/2 cup Almond flour 

1/2 cup coconut flour 

1 teaspoon baking soda 

Pinch of salt 

1 tablespoon cinnamon 

60g Evox whey in vanilla 

3 mashed bananas 

60g chopped and pitted dates

2 whole eggs 

120 ml almond milk ( or milk if your choice) 

2 tablespoons coconut oil 

1 and 1/2 cups finely grated carrots 

Mix all the dry ingredients.  I blended the wet ingredients in my food processor... just easier.  

Add all together and mix very well . 

Spoon into your baking trays .... and voila  ! 

Bake for 20-25 minutes at 200 deg ... don't let them get too dry 

Makes 12 servings 

134 calories 

6.5g fat

12g carb 

7g protein 

Conversions... Very handy!

What Does 1 Cup Of .... Weigh?

We use a metric (250ml) cup.

1 cup All-Bran	70g
1 cup almond meal	110g
1 cup whole almonds	168g
1 cup uncooked arborio rice	228g
1 cup mashed banana	260g
1 cup pearl barley	220g
1 cup blueberries	150g
1 cup dry breadcrumbs	115g
1 cup fresh breadcrumbs	60g
1 cup brown sugar, firmly packed	226g
1 cup butter	238g
1 cup diced carrot	142g
1 cup caster sugar	225g
1 cup grated cheddar cheese, firmly packed	100g
1 cup chopped cooked chicken	150g
1 cup dried chickpeas	210g
1 cup small chocolate buttons	190g
1 cup cocoa powder	112g
1 cup desiccated coconut	80g
1 cup cornflour	150g
1 cup couscous	185g
1 cup deseeded dried dates	170g
1 cup flour (plain or self-raising)	150g
1 cup jam (strawberry conserve)	340g
1 cup sliced leek	90g
1 cup medium-sizedmarshmallows	96g
1 cup finely grated parmesan cheese	88g
1 cup tomato passata	260g
1 cup roasted unsalted peanuts	150g
1 cup pearl barley	220g
1 cup frozen peas	128g
1 cup green split peas	225g
1 cup pecan halves	130g
1 cup raisins	180g
1 cup frozen raspberries	130g
1 cup uncooked medium-grainrice	228g
1 cup rice bubbles	32g
1 cup rolled oats	92g
1 cup sour cream	250g
1 cup green split peas	225g
1 cup sugar	220g
1 cup caster sugar	225g
1 cup icing sugar	140g
1 cup walnut pieces	124g
1 cup water	250g
1 cup Greek-style natural yoghurt	270g
1 cup diced zucchini	133g

Chickpea and protein bread

Since I'm feeling so inspired by chickpeas nowadays , I wanted to try a bread . Something  I can put an egg on... 

I came up with this : 

1 can chickpeas ( drained) 

60g Evox protein 

1 teaspoon baking powder 

2 whole eggs 

Mix all ingredients in foodprocessor until it's a smooth mixture 

Pour batter in a bread pan and bake at 200deg for 20-25 minutes . 

..... and Bob's your uncle ..... :) 

Chickpea slices

Hello Friends,

These were one of those moments of genius!

Soft and delicious.  The most amazing smell in my kitchen while they were baking.

Healthy and simple at its best!

All you need:

1 can drained chickpeas
1/2 cup of honey

2 eggs
1 tablespoon of natural peanut butter
1/2 teaspoon of baking powder and baking soda
Pinch of salt
1 Teaspoon of vanilla essence
Dark chocolate nibs

Mix everything in the food processor.  Pour batter into tray and sprinkle with chocolate.

Bake for 15-20 minutes at 200deg.

220 Calories per serving.
Makes 8 servings


Bon App! :)

The scoop on protein powders

Dear Protein Powder enthusiasts..... 

Does this scenario seem familiar?  You walk up and down the supplement isle, eyeing the one protein pot after the other, not having a clue which one to use.
Let me explain.   Taking a protein powder CANNOT make you big.  It does not contain any stimulants or steroids (lol) and is only protein.  Just like written on the pot. :)
So... When would you take a protein shake? 

Even more so, IF you should be using protein powder and heaven forbid if the powder is full of steroids??!! What if you grow chest hair?  Or get a beard, or even worst...'get too big' ......  

Pre-workout

Get yourself ready for your session by taking this around an hour before training.  Whey protein should do the trick. 

Post-workout

Remember your protein window.....  Make sure to get that shake in withing 20  minutes.  This is the time for muscle repair and recovery! Taking a protein shake will not make you look like man ladies... its simply amino acids.  It aids your body in muscle recovery.  Whey protein is perfect for this.  

Between meals

If you are anything like me, around 2 hours after breakfast and lunch, you will get really haaaaaaangry!  Then pop your shake.  Evox 100% is the perfect choice.  My favourite is Cookies and Cream.  

Before bed

Casein baby!  This is super slow digesting protein that will keep you from going catabolic when you sleep and keep your tummy full!   Some people actually wake up in the night feeling very hungry.  Take your casein before bed and see if this makes a difference.  

There are a few rules too.  Supplements are exactly that.  Supplements.  Do not replace your food with supplements.  These shakes should be used in addition to your healthy eating plan.  You can eat too much protein, so make sure that you only consume the amount needed for your body.  

http://www.evox.co.za/index.aspx