Crunchy summer salad with JOYA apples

These JOYA apples makes a lovely contribution to any summer salad due to his tarty sweetness.  I just love the added crunch!

All you need to make this super easy salad:
2-3 cups shredded cabbage and carrots
2 tablespoons dried cranberries or goji berries.  ( I used a combination)
1 tablespoon chopped walnuts

Layer your ingredients.

For the dressing mix the following:

60 g light mayonnaise
15 g honey
dash of milk
squeeze of lemon juice.

Simply pour over your salad and enjoy as a side to your BBQ.

Hello friends, 

You know I like to share with you all the amazing little things that I find and enjoy everyday.   The newest little gem on my list is JOYA.  You've probably seen me posting about this apple. 

I found JOYA in store inside Woolworths.  You can only get these delicious, crunchy, red apples from selected Woolworths stores. 

Why do I love them?  They are sweet, yet tart, juicy with an amazing crunch.  They make out to be a great eating apple.   As you can see, I am not the only one in my family who enjoys them.  :)

"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? 

What health benefits are associated with eating apples?

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

Apples contain almost no fat, sodium or cholesterol.

Apples deserve to be called "nutritional powerhouses". 

They contain the following important nutrients:

• Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents.
• B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.
• Dietary fiber - a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.

• Phytonutrients - apples are rich in polyphenolic compounds". These phytonutrients help protect the body from the  effects of free radicals.
• Minerals such as calcium, potassium, and phosphorus. 

So go on, get you daily energy boost now! 

http://joyaapples.co.za/

Titan whey choc chip cookies

Hello everyone,

It's been a while since I posted a recipe, but I must say things have been hectic.  We are also expecting our second baby.  Very very excited to share with you this news!

If you are looking for something for the sweet tooth, this protein cookie is it!

Ingredients:
1 can drained chickpeas
2 tablespoons peanut butter
1 tablespoon honey
2 scoops Titan whey protein
1 egg
1 teaspoon baking powder
pinch of salt


I always start by blending my chickpeas in the food processor , than adding the egg.  Add the rest of the ingredients.

Blend everything together VERY well  until the mixture is smooth.  Make sure there is no more little chickpeas floating around. 

Add your choc chips when everything is done and stir through your batter. 

Line a baking tray with baking paper and scoop tablespoons of batter on the tray.

Baking 15-20 minutes (or as needed) in a 200 deg oven.  I almost burned mine!

Makes 12 cookies

Bon Ap!

Butternut and Cauliflower Cottage Pie

Hello Friends,

Today I'm sharing a delicious recipe with you that I threw together in no time at all.  This was so fast and easy and I think it has more flavor than the real deal.

You will need 1kg butternut and 1 large head of cauliflower.  Steam or cook them together until soft

In a pan grill together 1 large onion and 1 teaspoon of fresh garlic. Add 1kg extra lean beef mince and spices to taste.  I added 1 packet of savoury mince sauce (optional) .  When the mince is slightly cooked, add to oven dish.  I love to use the red braai spice from Ina paarman on my red meat. 

Blend your steamed butternut and cauliflower until smooth.   Salt and pepper to taste.  I added freshly chopped chives for extra flavour.

 If the consistency is too thick to spread, add a little bit of the water you steamed your veggies in.  Just be careful to not add too much, as  you don't want the mixture to run.












Now you spread the butternut mixture evenly over your mince in the oven dish.

Oven bake for about 30minutes at 200deg.

There you go.  You can thank me later :)

Bon appetite!

What does it take?

I've been contemplating to write this blog for so long, just decided to jump at it. 

I receive so many messages/emails of people who say they will do ANYTHING to lose weight.  They even list what they have done and what they are willing to do on top of that. 

Client buys a plan, 1st week great, 2nd week good... 3rd week.... diet is not working. Client is done. 

Let's paint a bigger picture. When you have alot of weight to lose, you can easily drop n few kg by simply making better food choices.  When you reach the stage where you have plateaued, it is not that simple anymore. You need to be much more meticulous about what goes into your mouth.  You need to be moving more and burn calories to burn fat. 

The question you should be asking yourself, is this worth it for you? Is this a lifestyle that you do want to pursue? By simply following a plan I give you , here and there, it's not going to happen for you. If you do not adhere to your given macros, how would we know to make adaptions to your plan?  Calories also need to be adjusted monthly to progress towards your goal. 

I'm writing from my own experience and 10 years of settling into this type of lifestyle. It took me YEARS to find the balance.  Sometimes I still battle. 

1. You NEED to stick to your diet. 

2. What you eat determines 80% of how you look. 

3. You cannot sneak a glass of wine, spill on your macros and think your body will not pick up on it. Everything counts. 

4. Condiments adds calories, which means your weigh loss deficit is no longer a deficit.  This includes the honey you put into your tea! 

5. WEEKENDS are the silent death. Why does everyone spoil their diet on a weekend? They are out of routine and goes into relaxing mode. This is when you should be more focused on staying on track, just because this is what makes the difference between success and failure. 

6. You cannot fix food binges with more cardio.  You cannot out train a bad diet! 

7. You cannot TONE and not build muscle. Toning is building muscle. You need muscle to have shape when your bodyfat comes down, otherwise there will only be skin and bone. 

8. If you want to get stage lean, you need to follow the rules 95% of the time. 

9. Sneaking cookies and chocolate IS going stall your progress. 

10. MINDSET is everything. a Positive mindset will get you further than any great genetics would! 

Next time you say you will do anything, think about what you are willing to sacrifice to get there. 

Being lean or thin isn't everything, being happy is.  If you enjoy a glass of wine with friends, think about whether you are prepared to give that up to go do your cardio.

Sweet potato and chicken gratin

Hello Everyone,

This month I wanted to go for something salty, since we have been doing sweet recipes 2 months in a row now.  The  most questions I get, by far, is how to make chicken interesting.   Well, you will love this one.

Pre-heat your oven to 200deg.

Start by peeling and chopping 600g sweet potatoes very thin.  Lay them out on a lined baking tray and oven bake until soft.

I added some salt and pepper to taste.  I know I eat way too much salt, but luckily my blood pressure is good.  :)

The rest of your ingredients:

450g cooked chicken.  (chopped)
Half a red onion (chopped,  you will lightly fry with with a clove of garlic and  some fresh herbs of choice)

2 whole eggs
180g egg whites OR 3 more whole eggs
150g cottage cheese
60g grated medium fat Gouda ( or cheese of choice)
Few sprinkles Parmesan (grated)
1 chopped tomato
200g fresh spinach

Add the eggs and cottage cheese to a blender and mix well.  Add the chicken and pulse just 2-3 times.  You don't want your chicken too fine.

Now you will begin the layering.  First add an layer of sweet potato.  Followed by a layer of spinach, then chicken, then a sprinkle of Parmesan.

Repeat this.

On the top layer, add the tomatoes and grated cheese.

Reduce your oven to 175 degrees for baking your gratin slowly.

When it is done, put in the oven for 45 minutes.  Check with a toothpick when it is cooked on the inside.

To remove your gratin, hold a plate over the pan and flip.  Add another plate over the gratin and flip him right side up.

I got 4 very big servings out of mine.  I am sure you can get away with 6-8 servings if you serve with vegetables

Bon Ap :)

Macros for 4 servings . Calories 380 /  Protein  43 / Fat 7.4 / Carb 31.4

Pink Lady apple pie with almond flour crust

                                 
                                                                                                            Hello everyone, 

Hope you are all doing great.   Mothers, it is now your turn to spoil Dad with this amazing almond flour crust apple pie for Fathers day.  I swopped out some ingredients to put a more healthy spin on it and I must tell you, it is still absolutely delicious.  Was also easy to throw together. 

For the crust: 

2 cups almond flour

Pinch sea salt

2 tablespoons coconut oil

1 egg

1. For the filling

1. 500g of Pink Lady apples. Peel and sliced thin 
2. 2 tablespoons honey
3. 1 teaspoon  cinnamon

1. 1/2 teaspoon nutmeg

1. 2 tablespoons arrowroot flour 
2. (you get this from any health shop)

1. 1 tablespoon lemon juice

1. Pinch sea salt

For the topping

1. 1. 1/3 cup almond flour
   1. 1/3 cup xylitol
   1. 1/2 cup oats 
   2. 4 tablespoons butter or margarine
   3. 
      

Place flour and salt in food processor and pulse briefly (or bowl and use a mixer). Add coconut oil and egg and pulse briefly.  Press dough with fingers into a 9-inch pie dish. Bake at 200deg  for 10 minutes.

While pie is blind baking in the oven, put all ingredients  into a large pan over medium heat. Cover the pan, and stir occasionally. Once the liquid from the apples has thickened and the flour has dissolved, remove from heat. Transfer the cooked apples to the blind-baked pie crust.

Pulse all of the ingredients for the topping,  in a food processor. Spread the  mixture over the top of your pie.

Bake the pie in the oven for 15-20 minutes at 200 deg , or until the crust is golden brown and the crumble has toasted up. Cool and serve.

Cranberry and Chia chocolate pancakes

Hello friends,

I hope that everyone is keeping well?  I have a recipe I would like to share with you.

Treat your #fitmom this Mother's day with these delicious cranberry and chia chocolate pancakes in bed.  They are super easy to make.  They won't flop, Dad :)

Ingredients for pancake:
200g eggwhites
40g raw oats
1 Tablespoon raw cocoa powder
1 teaspoon chia seeds
1 teaspoon flax seeds
10g dried cranberries
1 teaspoon vanilla essence
a pinch of salt
1 Teaspoon of coconut oil for the pan

Toppings:
2 teaspoon xylitol
Tablespoon of honey
a few cranberries to scatter
Cinnamon

Blend all your pancake ingredients together until smooth.  Make sure you have an oiled hot pan on the stove.  I devided my batter in 2,  but you can make one big pancake if you want to.

Make sure to turn  your pancake over.  2-3 minutes on a side should do the trick.

When it is cooked, put a teaspoon the peanutbutter and xylitol inside and close.  Drizzle the honey over the pancakes and scatter your cranberries.  Lightly dust with cinnamon.

Don't forget Mom's coffee  :)

Happy Mother's day!

Double layer Coconut and oat bars

 I have a fantastic new recipe for you.  This is one of those that evolved as I went with it...  haha
Let me know how it goes if you give it a try!

 Mix together in a food processor:

200g raw oats
2 peeled bananas
1/2 cup almond milk
20g Tahihi from Crede
20g flax seeds
10g chia seeds
I use the last 80g of my woolies granola mix (See picture)
Add a few drops vanilla to the mixture.

I will be very stick and tough to handle.  Spread it onto a baking sheet in a small baking tray.
Make sure to spread the mixture evenly on the tray.

Now combine the following:

1/2 cup of melted coconut oil
( I also use Crede - the coconut scented one)
1 scoop Whey protein
(Vanilla is a good choice but it does net really matter)

1 Tablespoon cocoa

Pour the mixture over the bars in the baking tray.

Set in the fridge to set.  It took about 3 hours to set completely.
Cut in 12 servings.
Keep the bars in the fridge.

200 calories per bar