Fruity no-bake bars

Hello there ,

Seems like I'm on roll in the no-bake department now.  I mean... who's got time to wait for the oven!

Ingredients:

150g of a seed and nut mix.  I used a granola from Woolworths (wallnuts, coconut, goji berries and cranberries, raisins, etc. )
100g oats
50g Crede Coconut flour

Toast these ingredients in a pan for a few minutes.

Add to your pan:

1 shot espresso
1 tbsp coconut oil form Crede
1 tbsp honey ( If you do not want them too sweet, you can omit.  I would next time I make them)

50g Black chocolate 

125g vanilla whey protein
1/2 cup Almond milk

Mix very well. The mixture becomes very sticky and hard to manage.

Line a small square baking tray with baking paper and scoop the mixture onto the paper.  Smooth the mixture out. It is very sticky!

Pop in the fridge for 2-3 hours before cutting your bars.  I got 10 servings out of mine.

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

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.

Remaining positive.

Hello friends,

I hope all of you are doing great.  This is my favourite time of the day, when I can just come home after a day's hard work. Have a good nutritious meal.  Take off my make-up so my skin can breathe again. Take a cold shower (not cold by choice).  Sit down and sip a mug of infused tea. Ahhh bliss.  I was suppose to go train, but my body is just so drained - it is better to know when you need rest.

My thoughts have been around this topic the whole day.  How do you remain positive when it feels like everything around you is working against you? I tend to believe that I am a positive and grateful person, but even the most positive of us have days where you would rather go rock in a corner with your knees hugging your chest. lol. Serious... this happens to the best of us.  What makes the difference is how you are going to handle this negativity.

Look life in the eye and just say 'COME AT ME' ...  Your attitude will be the number 1 denominator in whether problems is going to get under your skin or not.  I have this thing I do and for me it really works.  I wallow in self pity for a day.  Really. Ha ha! Normally while I am doing this, it dawns upon me that I am being such a ungrateful idiot, because I have so much to be thankful for.  There are people so much worse off and they are smiling.

Obstacles are ALWAYS going to come your way in many shapes and forms.  Lift your pretty lill' chins up ladies and look life in the eye.

Anyhow... on  a lighter note.  Here is a delicious meal recipe I had after work today. Took me 10 minutes to prepare!

People always ask me how I get my fish like that.  I have a few tricks up my sleeve... which I am still deciding if I am sharing ( I am bribe able... haha)

Pan grill your hake in coconut oil.  I seasoned with Coarse salt,pepper and rosemary.

For the coleslaw I shredded cabbage.  Added 100ml of Hellman's Light mayonnaise, a tablespoon of honey and about 100g of dried cranberries.  Salt and pepper to taste.

Bonn ap!

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!

Home workout!

Bitches be like... No make-up...  lol 

 Hello my friends!

It is SO good to be home for Christmas!  My father lives in the mountains, so you wake up to the most amazing view.

Anyways, still need to keep the tush tight... even on holiday.  I have 4 Expo's coming up and want to look my best.  The show must go on.

As many of you know, small towns does not have gyms. lol. .... Next best option is to drive a home workout gym around in your car's boot.  :)

I did this workout this morning.  Burned a good 500 calories in 50 minutes! That is REALLY good.

The routine:
Warm up with 5 minutes jogging:



Perform this sequence 2 times.  45sec action with 15 seconds rest.
1.  kettle bell swings
2. Push ups
3. Elastic band pull over body.
4. Other side -
5. Squat set with bent over rear delt raises
6. Dynamic lunge set with dumbbell curls
7. Stationary lunge set with triceps extension (elastic)
8. Other side
9. One arm squat press
10. Other side

I finished off with 10 minutes of abs exercises

All the equipment you need for a great session at home. 

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

Grilled asparagus dish

Hello ladies and gentlemen ,

I am doing a lot of vegetarian dishes lately. I am not going 'veggo' or anything , just not craving too much meat at the moment. 

Here is a simple but delicious asparagus recipe. : 

Grill asparagus with tiny bit coconut oil in a pan. When cooked, slice into tiny pipes. ( or what you may call it) 

Add beansprouts, chopped avocado, celery ,cherry tomatoes and a few almonds. 

I gave it a turn or two of  salt and black

Pepper. 

Bon ap! :)