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! 

Low carb buns

Hello friends, 

I am coming in today with a very low carb recipe for the keto dieters.  I made these this afternoon and I must tell you. DELICIOUS!

This is what you will need:

75g almond flour ( From healthshop, or simply grind your own)

5 tablespoons phsylium husk (From healthshop)

30g coconut flour (From healthshop)

40g ground flax seed (From healthshop or grind your own) 

10g stevia

1tsp garlic flakes

1tsp onion powder

1tsp baking powder

pinch on baking soda

3 egg whites and 1 egg

1 cup hot water

Mix everything well and bake for 45minutes on 180 degrees. 

Should make 6 round buns

3.3g of net carbs each

170calories each

 They are fast and easy to make and will go great with any meal! 

Low carb protein mug cake

Hello all you fit people! 

I want to share my protein mug cake recipe with you.  This is so fast and easy to make. Low in carbs, so you can actually fit it in anywhere during the day.  If you plan to have it post-workout, drizzle honey on top (as I did) 

Ingredients:

1 whole egg

15g coconut flour

200g fat free Yogurt

1 pinch baking soda

2 sachets stevia 

sprinkle of 100% chocolate chips

25g Metaput zerocarb protein 

Mix everything (except the chocolate chips) in a bowl.  Microwave for about 2-3 minutes.  Do not stir the mixture.  I like my centre soft and gooey, so you have the option of choosing how dry you want your mug cake.  When cooked, sprinkle the 100% chocolate chips. add a tablespoon of honey if taken post workout.  For those who do not know, 100% chocolate is great for muscle recovery. 

Have a great day! 

Eat clean - Train dirty! 

Cauliflower rice

Hello Friends, 

Hope everyone is great. I have been so MIA as of late, but been extremely busy with work. 

Nonetheless, I have a great recipe for you.  One of my new favourite things to eat.  

Boil cauliflower until soft.  With a knife and fork break down the florets. Add paprika, salt, pepper and garlic powder. 

This taste alot like mashed potatoes. :) 

Bon app! 

Coconut flour crust chicken

Hello Babies,

Hope you all are doing great?  It's the beginning of a new week and I have SO many goals... which are all on track btw.

I came up with a winner recipe yesterday.  I will be making alot of these now.

You need chicken mince. Season with chicken spice, salt, pepper and mixed herbs.

Make patty-like circles with the chicken and roll in coconut flour.





























Grill in coconut oil over low heat for about 10 minutes each side in a nonstick pan.

Serve when golden brown.

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.

Baked apple and coconut milk

Good  morning,

Hope everyone is doing great and ready for the new year?  I sure am!  This is going to be a good one.  I have so many plans and dreams and ambitions and not shy to act on them !

I returned yesterday from a lovely visit at my parents on the farm.  They live in a little house between the mountains.  It is absolutely medicine to the soul to wake up there in the  morning.  There you realize that there is something so much bigger than you in this universe.  Anyway.....

I put a little twist on my normal apple compote.  Cut your apples into quarters, sprinkle with cinnamon, ginger, nutmeg and cloves.  Bake in the oven until soft.  Bathe in coconut milk when cooked.

Normally I would eat my compote with almonds, so I only swapped the nuts for the milk.  This is like dessert.  I highly recommend!

Also this is a paleo as you can get.  I am getting good at complying to Paleo now. (Said after doing one decent meal ....lol)

Workout at home!

Short Circuit

Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.
If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. (Rest-pause is where, when reaching failure during a given set, you rest anywhere from 10-30 seconds and continue repping out.)
After each circuit, rest 2 minutes. Repeat the circuit 3-4 times, or however many times you can in 20 minutes.

Muscle Group	Exercise	Reps
Legs	Bodyweight Squat	20
Chest/Delts	Incline Push-Up*	20
Abs	Hip Thrust	20
Legs	Walking Lunge	20 total (10 per leg)
Chest/Delts	Standard Push-Up	20
Abs	Crunch	25

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

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. 

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.