Smoked trout frittata

Hello my Friends, 

Can you believe that I am already sitting here cuddled up in my blanket in front of the heater.  Haha! Barely winter.  I'm such a baby! 

I made the most delicious frittata, and its something I can grab on the go, which is how most things must be nowadays for me. 

Pre-heat oven to 200deg.

In whatever it is you choose to bake it in, just mix a chopped red onion with 200g egg white and fine fresh coriander. 

Place smoked trout ribbons over the egg mixture ( I used 100g)

Break 2 eggs open on top, on opposite sides.  I want 2 servings, so I used 2.  You can adjust to how much you want.  

Bake until the egg is cooked to your preference. 

Bon Ap! 

Breakfast muffins with blueberries

I just want to share this great recipe with you quick.  I have to get to work. These muffins have a moist texture on the inside and a nutty taste from the ground flax seeds. I did not add any stevia, because I do not want them sweet.  You could add stevia if you are more of a sweet tooth.

20g ground flax seeds
20g raw oats
100g egg whites
70g Banana
30g Blueberries
Half teaspoon of baking powder
Drop of caramel essence

Mix everything well and scoop into muffin pan. Bake at 180degrees for 25-30minutes

When cooked, let it cool for about 10minutes.  The creamy drizzle is optional and was made with a tablespoon of QNT SPORT Delicious protein , a dash of cinnamon and 2 tablespoons of light coconut milk.

Day before Christmas pancakes

These festive pancakes was so easy to make and if you eat with your eyes, like me, I need not say that they were delicious.

You will need:
1 Scoop QNT Delicious Protein
150g egg whites
Touch of caramel essence
Hint of cinnamon

Mix everything well and bake in a heated lightly oiled pan.

Top with homemade apple compote , nuts , berries and a drop of raw honey.

Bon Ap!

Coconut flour cookies - and my view on sugar addiction

Staying on point with a eating plan this time of the year can be a challenge right?  I am consumed with sugar cravings at the moment. 

After being on cortisone injections for a few weeks (many of my friends know I have been going through something with my skin - which is 'sort of' under control now) , my appetite has been out of control (not under control ...lol ) . 

It is so hard to get your mind focused again after derailing a little bit. For people who think they have weak will power, it is not as simple as that.  Don't beat yourself up too much.  You teach yourself to get stronger at begin good with your diet, over time. 

A pattern of avoiding and binging -- not sugar itself -- may lead to addict-like effects. Sugar even affects the same "feel-good" brain hormones as street drugs. Nobody would say sugar is the same as heroin, but it can still mess with your brain and body.

You may have an eating disorder or a plain bad habit. Anyone can use sugary foods in ways that aren't healthy. Some signs: You may lose control and eat more than you planned. You may feel bad when you skip your daily cookie "fix." These low blood sugar symptoms include feeling a little nervous and shaky.

Sugar fuels every cell in the brain. When you overload on sugary foods, it may alter the parts of the brain that control how much you eat. 

 Alot of hormones is involved when it comes to eating.  There is never just a simple answer.  

I simply cannot have one bite of something sweet though, it sends my body into overdrive, every fibre urging me to have more sugar.   So... I did a bit of searching and testing for a cookie recipe.  These are not sweet, so it will not activate any triggers! Still easing the mind that I am having cookies.  

Retrain your tastebuds.  Gradually reduce high sugar foods in your diet.  Excange it for fruit or honey. Your tastebuds will adapt to this over time and cravings for simple sugars will reduce. 

Cook recipe:

1/3 cup of coconut oil 

6 eggs 

2 tablespoons honey 

3/4 cup of coconut flour 

1 teaspoon of baking powder 

Pinch of salt 

Pinch of xantham gum 

Mix all ingredients and bake 20-25 minutes 

Stuffed giant mushrooms

Morning,

I hope you had a great weekend? I sure did. Busy busy busy!

I want to share a very delicious recipe with you.  I made these stuffed giant mushrooms last night. What a treat!

Pre-heat the oven to 200deg.

You need 230g lean ground beef
1 Small onion
1 Tablespoon Woolworths Slimmers choice Chutney
1 Tablespoon soy sauce
Spices to taste :  I used fresh rosemary, salt and pepper
2 Giant mushrooms

Chop your lill' onion.  Mix with ground beef and spices.  Devide equally and top the mushrooms.

Pop in the oven for about 30-40minutes.  It really depends on how cooked  you eat your beef.  I like it almost charcoal. lol... I want to be able to draw pictures with my meat, then it means its cooked enough :)



I served my stuffed mushrooms with a side salad of mixed greens and 90g of avocado.

This works well as a lunch or as a dinner.  There is no carbs in this meal.  My mealplan clients can use this in for their beef meals.

Nutritional information per serving:
Calories: 223
Fat: 9g
Protein:  33g
Carbs; 0g

Cabbage stirfry

This a an excellent example of your vegetable portion for my meal plan clients.  Try this one, you will not be sorry.  I simply love this recipe!

I will briefly explain how you make it. Super easy.

In a lightly oiled pan , fry a onion, a red bell pepper, 1 small chopped chilly and a teaspoon of fresh garlic.

Add your chopped cabbage and let it grill until you feel it is soft or hard enough.  I like mine still crunchy.

You could have this as a side with chicken breasts, fish or beef.

I had mine with avocado and little bit of mozzarella ( Not good for my lactose problem.. I know) .  This is vegetarian option and still delicious!

You can really prepare this in 5 minutes, so no excuses for not having time.  :)

Homemade applesauce with Pink Lady apples

See now... Making this is really as easy as taking candy from a child. (don't do that though... bad habit! :)  

To get one cup applesauce I peeled 6 Pink Lady apples.  Cut into blocks.  Cook until soft and mash.  Voila! You have applesauce!  I use this as a replacement when baking, instead of butter and sugar. 

Protein bread with QNT delicious protein

I want to share a great recipe with you.  This bread can be used in place of store bought normal bread for people with wheat or gluten intolerance's.

You will need:

2 Scoops QNT whey protein
1 Cup oat bran
3 whole eggs
1 teaspoon baking powder
1 cup applesauce

Mix everything well and pour mixture into a lightly oiled oven tray.  Bake at 200 degrees for about 20minutes.  Test with a tooth pick to see if inside is cooked.

Let it cool before trying to remove the bread from the pan, otherwise it will break.

Should make 8 servings.

Paleo bread - lactose free/grain free

Hello friends,

I have been reacting worse and worse to wheat - so been experimenting with more wheat free recipes.  This low carb bread is a winner! It's got a good texture with a nutty pallet. 

Ingredients: 

1.5 cups almond flour 

1/4 cups flaxseed flour

1/4 cups coconut flour

5 eggs

1/4 tsp baking soda 

1/4 tsp salt

1 tablespoon apple cider vinegar

4 tablespoon coconut oil

Mix everything well and bake on 200deg for 40-50 minutes. Wait until it's cold before you cut it.