Garlic & Parmesan Cauli Bites

You may have picked up on it by now from some of my previous posts but I am a big fan of Cauliflower as a healthy alternative to many of our beloved Complex and Simple Carbohydrates. It is an extremely versatile vegetable that is packed with goodness and healthy stuff for our lovely tummies to feast on.

You will also know by now if you follow this blog that two of my favourite things in this world are Garlic and Parmesan. So whilst brainstorming for my Spring/Summer recipes, I landed on the idea of making Cauliflower Bites – something crispy and tasty that you can dip into your favourite sauce (I mixed ketchup with Franks Hot Sauce OMG) and snack on while watching some TV at the weekend or whatever. I also think they would make a lovely side dish alternative to the Sunday dinner instead of roast potatoes. I know the roasties are sacred but it’s just an idea 🙂

They were pretty easy to make seeing as I was making it up as I went along and I must say I was delighted with the result. They lasted a few days in the fridge and also reheated well in the microwave. If I were to give any tips, I would say to leave them baking in the oven for as long as possible – you really want to reach the core of the florette and also crisp up the coating as much as possible to maximise the flavours and the overall eating experience.
Any other tips I could offer is just to enjoy making them and of course, eating and sharing them!

Ingredients (Serves 4)

1 medium-large Cauliflower head
2 Eggs, whisked
¼ cup Plain Flour
1 cup Bread Crumbs of choice
¾ cup Parmesan Cheese, grated
1 Tsp. Garlic Powder
¼ Tsp. Cayenne Pepper
Salt & Pepper to taste
Dash Olive Oil

Method

Preheat the oven to 190 Degrees Celsius.
Chop the Cauliflower head up into small florets and add them to some boiling water in a pot on the hob. Cook until they are just about tender (approx 4-5 minutes).
In a bowl, mix flour, garlic powder, cayenne pepper and seasoning.
In another bowl, mix the breadcrumbs or breadcrumb alternative and grated Parmesan Cheese.
In a third bowl, have your eggs whisked and ready.
When the Cauliflower has been cooked, pat dry and leave to cool for about ten minutes. You can run it under some cold water before drying to speed up the cooling process.
Firstly dip your Cauliflower floret into the bowl of flour and seasoning.
Then dip it into the egg and then onto the cheese and crumb bowl.
Ensure your floret is fully coated.
Place the coated floret on a lined baking tray and continue this process until all the cauliflower has been used up.
Drizzle the florets with olive oil and pop in the oven to bake.
Mine took about 15 minutes and then I let them stay in for another 5 just to crisp up that little bit more.
I mixed some Franks Hot Sauce and Ketchup together and the combination went great.

And there you have it, another simple, cheap and delicious healthy snack to keep you on the right track! Enjoy xXx

Advertisements

5 Small Food Swaps for a Healthier You

So we are well into our New Year now and hopefully still sticking to some of our New Year’s Resolutions that we made a few weeks ago with such enthusiasm and hope. My Resolutions are mostly career and travel focused this year but I am bringing my promise to myself to live balanced and eat healthy with me from last year with the aim of continuing to explore the healthiest ways to cook and eat the widest range of fresh foods I can find.

This post is just to share a little bit of both self-taught wisdom and knowledge learned from my Nutrition and Food Science class. It is a few simple hacks that I swear by to live a little healthier in the easiest ways I can think of. I hope this post inspires you to keep up the good work you are already doing and to enjoy living healthier by making small, simple changes to how and what you eat.

Soft Drinks
I am Diet Coke’s Number 1 Fan, I’ll admit it! But I have taken control of my love for this nasty can of fizz and will usually treat myself to one a week (OK maybe two). But I know people out there who cant go a day without cracking open a can of the fizzy stuff and I have read so many articles on how this can be seriously detrimental to ones health and a huge factor in weight gain for many people. To make a long story short, stay away from soft drinks!
A great swap that I found is infusing fresh fruit like berries or kiwi with Sparkling Water. You will get that familiar, fizzy sensation you’re craving with a subtle hint of fruity flavour. For any Irish readers, I’m also loving the new Ballygowan flavoured Sparkling Water cans if you want to try one of these first – delish!

infused-water

Pasta
Penne, Fusili, Spaghetti – we love them all! I think I speak for most of us when I say there is just something about Pasta that is irresistible and I for one will admit that this is undoubtedly my guilty pleasure, I just love the stuff! But as we also know, too much of the good stuff will give us nice little Pasta Bellys that will simply not go with that Little Black Dress we’ve been dying to wear 😉 So what do we do? Buy a Spiralizer! I know Ive raved about it several times in my posts but trust me when I tell you, it is the best money you will spend on a Healthier You this year!
Spiralized vegetables such as Courgette and Butternut Squash are an excellent swap for Pasta and Spaghetti and will keep you well on track with those New Year Goals. Check out some of my Spiralizer Recipes for some inspiration.

6150jpgkrl-_sx425_

White Rice
Again, another “white food” that we sometimes can’t help ourselves with. Rice is a wonderful accompaniment to so many family favourites but like Pasta, too much will send our healthy eating plans back to 2016. So what to use instead? There are a few different options here.
Quinoa would be my go-to grain, it’s simple and versatile and is very good for you. Other grains like Bulgar Wheat or even Wild Rice are great alternatives too. These ingredients are also cheap to buy and easy to cook so they’re certainly worth trying out.
Another great swap is Cauliflower Rice. You can find some simple instructions on how to make Cauliflower Rice in one of my earlier Posts on how good Cauliflower is for you. I would highly recommend giving this one a go.

img_0705

Sweets and Chocolate
I consider myself very luckily that I was born without a sweet tooth. I rarely crave sweets and chocolate and am more a savoury, cheese and crackers girl myself but I have seen friends and family fight the craving and it is Painful! Like all food, everything in moderation is more than allowed but many a friend has told me that once that packet of sweets or bar of chocolate has been opened, there is no stopping them until it has been obliterated. I’m sure you ave all had your fill of the sweet stuff over the Christmas and maybe even the sight of a sweet tin you will still find repulsive so now would be a good time to make the switch – while you still have the willpower!
Good quality Dark Chocolate with a high percentage of cocoa is a good alternative to keep hidden in the door of the fridge for when the craving just gets too much. I always buy the Lindt or Green & Black brand and tuck it away in the fridge case of emergencies.
Another good swap for sweets is Dried Fruit such as Figs, Cranberries or Goji Berries. They will kill the craving and help you stick to your goals with their more natural sugar content. Go easy on them all the same though as too much will lead to a build up of these natural sugars that will turn into stored energy and eventually fat.

dark-chocolate

Minced Beef
Certainly a true Irish staple, minced beef is used for so many delicious dinners – Bolognese, Burgers, Cottage Pie, Lasagne – it can be the main ingredient to some of our favourite meals. Poor quality mince and even some regular mince has a very high fat content and this can of course have adverse effects on our body’s health.
An ideal swap is making the change to Turkey Mince. This is just as versatile and far leaner than its beefy counterpart. Use it just as you would regular mince and you will be feeling leaner in no time. I have some great recipes including my most popular post to date – Turkey and Quinoa Stuffed Peppers – for some inspiration.

https://clodaghscountertop.blog/2016/06/11/turkey-quinoa-stuffed-peppers/

Of course, if you’re not up for trying a different meat, Lean Mince products are available. You just may need to seek out a good butchers or well stocked supermarket to get your hands on it.

turkey-burgers

Creamy Spinach & Garlic Chicken

Next up for a fresh and healthy 2017 is this delicious oven bake. With all the usual suspects in the line up – spinach, garlic, parmesan, this chicken wonder will leave you feeling full and satisfied. I have used coconut cream as the healthier alternative to regular cream here and it worked a treat but as always, this is more a guideline than a recipe so feel free to use whatever cream or cream alternative you want.

I loved making this dish as it was super easy to put together. I stormed home tonight after a full on day at work and big gym sesh and almost fell over with exhaustion but knew that dinner had to be cooked and was glad I had planned ahead with this one. I popped the oven on to preheat, prepared the chicken and the cream sauce as per the method below and threw this yummy looking dinner into the oven. Now with 40 minutes to kill, I got myself organised for tomorrow, showered and into my pjs and was back in the kitchen just i time for the oven timer to tweet.

And now I’m sitting here after enjoying this delish dinner telling you guys all about it and encouraging you to add this to your meal plan this week. Cheap and cheerful, this one is defo for the clean and healthy January menu.

Ingredients (Serves 4)

1kg (6-8 pieces) bone-in, skin-on Chicken Thighs
2 cups Fresh Spinach
1 can (330 ml) Coconut Cream
2 Cloves Garlic, crushed
1 Tbsp. Shaved Parmesan
1 Tsp. Corn Flour
Salt & Pepper to taste
Dash Olive Oil

Method

Preheat the oven to 180 degrees Celsius.
In a blender, processor or Nutribullet – whatever you have available – add the coconut cream, spinach, garlic, parmesan and seasoning and blend together until smooth and creamy.
Put the cream sauce to one side.
In a large pan, heat some olive oil and add the chicken thighs with the top side facing down.
Sear the thighs until brown and sealed and then turn them over.
Repeat the above step with this side of the thighs.
Once the chicken thighs have been sealed, place them bottom side down in a large oven dish.
Remove any remaining oil from the pan in which you seared the thighs and add the cream sauce (don’t wash the pan as it will be full of rich flavour from the chicken).
On a low heat, gently stir the cream sauce and add the corn flour to thicken.
Once the cream sauce has heat through, pour it over the chicken thighs waiting in the oven dish.
Add a sprinkle of seasoning over the chicken and place the oven dish on the middle shelf of the oven.
Leave the dish to bake in the oven for about 40 minutes.
Once thoroughly cooked, remove the dish from the oven.
Using a tongs, remove the chicken pieces from the dish and serve as desired.

Root Vegetable & Potato Bake

I thought this might be a nice recipe to share with you all now that it’s coming up to the biggest dinner of the year – December 25th. These days everyone is looking to put their own individual twist on the classic meal and I thought this was lovely way to cook your vegetable and one of your many potato side dishes. Lets face it, there is always about 3 or 4 different types of potato sides on an Irish Christmas Dinner Table.

Now the only advice I can offer with this one is that you should only commit to it if you’re ready to slice all those veggies and not lose patience half way through. I used my Slicer Dicer so I didn’t have that worry – use one if you can, it will literally halve your preparationn time.

Christmas is such a special time of the year and I hope you all have some family or friends at your dinner table to share the day with. Hosting the Christmas Dinner is no easy feat, I have only done two in my lifetime so far and no matter how many helpers or time you give yourself, we all know it is a serious day of preparationn and timing accuracy.

I look forward to Christmas dinner in my family’s home so much every year, my mother always does such a stand out job. My sister and I missed a few Christmas’ over the past number of years from living abroad and it meant so much for us all to sit around together last year for the first time in 5 years.

With the Turkey and Ham usually being the main event, I’m sure many of you will agree that the side dishes that come with the meat are crucial and have to be delicious and plentiful. No amount of roast potatoes will ever be enough on the Christmas table 🙂

This veggie bake is rich and indulgent and has a great Christmas taste to it with the hint of nutmeg. Any root vegetables or potatoes can be used for this dish once they slice thinly for you and are suitable for baking, below can just be a serving suggestion.

I have a few more Christmas side dishes to share with you between now and the big day so keep an eye out if you feel like doing something a little different this year. You can also eat more of these sides too seen as they’re on the “clean” side 😉

Ingredients

2 Carrots
2 Rooster Potatoes
2 Parsnips
1 large Sweet Potato
2 cloves Garlic, crushed
300 grams White Sauce*
70 grams Parmesan, finely grated
½ Tsp. Ground Nutmeg
Salt & Pepper to taste

Method

Preheat the oven to 190 Degrees Celsius.
Rinse and peel, top and tail your vegetables accordingly.
Using a good, sharp vegetable knife or a vegetable slicer (love mine), thinly slice each of your root vegetables.
Grease a medium sized oven dish and layer up all of your root vegetable slices.
Prepare your white sauce as directed in whatever recipe, jar or packet you are using.
Here are a few ways to make your own white sauce;

White Sauce:

https://clodaghscountertopblog.wordpress.com/2016/05/27/zucchini-lasagne/

There are a few white sauce alternatives you can use in this recipe. I also found this great link from another blogger’s website for lots of other white sauce ideas;

https://www.thehealthychef.com/2013/04/white-sauce-10-ways/

Just before you finish the white sauce, stir in the nutmeg, crushed garlic and desired seasoning.
Pour the white sauce over the layered root vegetables making sure it reaches all the corners of the dish.
Sprinkle the parmesan on the top.
Add the dish to the middle shelf of the oven and bake for 30-35 minutes or until the vegetables are cooked and the top layer is golden brown.
Serve the bake as a side dish to any main meat, poultry or otherwise and maybe some steamed greens.
This veggie bake is really rich and creamy and such a good comfort food, It works as a great accompaniment to roast chicken (that’s what I had it with) and I bet it would be a great festive side to serve up over the holiday season.
Enjoy All! xx

Basic Banana Bread

Banana Bread is one of life’s simple pleasures.
It’s simple and tasty and such a good way to use up any uber-ripe bananas you didn’t get around to eating.
On a scale of one-to-sweet, my recipe is pretty savoury – maybe a 1 or a 2 and the verdict from the office guinea pigs was an all-round thumbs up.
I am much more of a Savoury than a Sweet so I pulled back on the sugar content of regular recipes and I was really happy with the result.

Banana Bread really is very easy and quick to make and will make a great breakfast-prep for a week in work. It is also lovely to pop in the oven early on a Saturday morning so those endless cups of tea that will be had over the weekend will have a yummy side kick.


If you have kids it’s also a fun way to get them into the kitchen and curious about baking. This was one of the favourites when I looked after a gorgeous brother and sister in Oz. We loved to bake and they had serious sweet-tooths so this was a cheeky way to get one of their 5-a-day in.


Depending on what recipe you use, there is still a significant amount of flour and sugar used in many Banana Bread recipes but I would still recommend a low-sugar recipe like below if you are looking to curb a craving but don’t want to dive head first into the biscuit tin.


Most of the ingredients you should already have on-hand if you are a standard enough baker – the ingredients required are very basic so it won’t cost you the earth to go out and get the goods you need to put this lovely little loaf together.


A great little tip my sister gave me too is if you don’t think you will use all the bananas before they do go off, chop them up and freeze them in individual portions to use for banana bread when you do feel like making some. They don’t take long to defrost and mash really well from frozen.


Banana Bread is also very photogenic as you can see from my pictures, trust me I’m not great at the old photo-taking but some foods just look great behind the lense 😉


As always folks, I hope you enjoy making this as much as I have enjoyed sharing it with you. xx

Ingredients

3 very ripe Bananas
⅓ cup Butter, melted
⅓ – ½ cup Sugar or Sweetener (depending how sweet you want it)
1 Egg, beaten
1 Tsp. Vanilla Essence
1 Tsp. Baking Soda
Pinch of Salt
1 ½ cups Plain Flour
Handful of Flaked Almonds

Method

Preheat the oven to 180 Degrees Celsius.
In a large mixing bowl, add the bananas and mash them with a fork or potato masher.
Once the bananas are mashed, add the remainder of the ingredients – be sure to sieve in the flour!
Mix all of the ingredients together until a dough-like consistency is formed.
Pour into a greased bread tin.
Sprinkle the flaked almonds on the top and push them ever-so-slightly into the dough to secure them.
Pop the bread tin in the oven on the middle shelf and bake for about 50 minutes (until cooked through).
Once cooked, remove the loaf from the tin and let cool on a wire rack for about ten minutes.
Slice the loaf like you would a regular bread loaf and apply butter or jam or whatever your choice of topping is and serve!
So simple and sooo good!

Clo’s Chicken Pie

Happy New Year to all you Lovely Humans! If you are reading this, I hope you have read some of my other posts and if so, I would like to first of all thank you for even bothering 🙂 This blog started as something to do at the weekends, to share my love of cooking and develop my knowledge of healthy food, its benefits to my health and how to make it good enough to eat. I honestly have no idea if people are even reading it so if you are, thank you.

One of my 2017 Resolutions is to develop this blog more and explore other ways that I can share the benefits of healthy eating – and healthy cooking – with you all. I am almost finished a course in Nutrition and Food Science that I have found so informative and interesting. I have been jotting down so many new ideas for The Countertop so “watch this space” – lots of exciting posts and delicious recipes will be coming your way in 2017 if you stick with me.

So, I thought I would kick of the New Year with an easy one – the humble Chicken Pie. If like me, you are not fully ready to dive feet first into Clean January but want to ease yourself in instead, then this recipe is perfect! This pie has all the elements of an indulgent meal but it is in-fact quite the opposite. When you break it down, the ingredients are all generally very healthy – chicken breast, spinach, almonds. Yes, the pastry might be a tad indulgent but when weighed out against the rest of the ingredients you will have nothing to feel bad about. The trick here is the mixture’s sauce. It will look and taste like you’ve landed a pint of double cream over the chicken pieces when you have really just combined some yummy almonds and chicken stock together! I was very excited when this experiment worked and the result really is delicious.

It would be a great Sunday Dinner if you are at a loss as to what to cook today. It is a simple recipe with a truly comforting and tasty end result and will help you settle into Sunday evening nicely.

So I urge you all to give this one a go – a true comfort food to get us all back on track for a brand new year full of possibilities! xx

Ingredients (Serves 4)

320 gram Ready-Made Puff Pastry Roll
3 Skinless, Boneless Chicken Breast Fillets
2 cups Fresh Spinach Leaves
60 -80 grams Almonds
500 ml Chicken Stock in Water
1 Tbsp. Corn Flour
1 Brown Onion, coarsely chopped
1 Clove Garlic, crushed
Dash Olive Oil
Salt & Pepper to season
1 Tsp. Dried Parsley

Method

Preheat the oven to 180 Degrees Celcius.
Grease a small-medium size oven dish and put to one side.
Chop the chicken fillets into small chunks.
Heat the olive oil on a frying pan on the hob.
Add the chopped onion and chicken pieces to the pan and fry until the chicken is cooked through and has browned.
Remove the pan from the heat.
In a food blender, processor, Nutribullet (whatever you have available), add the chicken stock, crushed garlic, almonds, dried parsley and seasoning.
Blend this mixture until it becomes smooth and creamy – add a little more almonds or stock until you reach your desired consistency.
Once you are happy with your sauce, return the frying pan to the heat and add the sauce.
Reduce the hob to a medium heat and stir the filling consistently for about a minute.
It is at this stage that you can use your own judgement – if you think the mixture needs some corn flour to thicken or more seasoning etc, play around with it at this point.
Once you are happy with the mixture, stir in the Spinach leaves and remove the pan from the heat.
Roll out the pre-rolled pastry and cut it out to cover the oven dish – leaving an extra few centimetres to cover the edges.
Pour the chicken filling from the pan into the oven dish.
Cover the mixture with the puff pastry, securing it tightly over the edges of the dish.
Place the dish on the middle shelf of the oven and cook as per the pastry’s cooking instructions (about 40 minutes usually).
Once the pastry has cooked through, remove this delicious pie from the oven and serve.
This will go great with many different sides. Try some fresh salad, sweet potato fries or steamed broccoli.
Delish!

 

Spiralized Squash Spaghetti

I have had this recipe in my head for months now and I have finally gotten around to trying it out! I did give it a go a good while back but the way in which I cooked the squash did not turn out so good and I really didn’t like the end result. I had boiled the spiralized squash and then added it to the pan to sauté with the seasoning but it just didn’t work and the squash tasted mushy and yawk! So I dumped it and left this one on the side line for a while.

IMG_1429

So I picked up some squash last week as I was in the mood for squash soup (post coming soon) and thought I would give my squash spaghetti another go before I whizz it into a soulful bowlful of squashy goodness. I thought about my favourite way to eat squash usually and it was of course, roasted with some oil and garlic so I thought I would apply the same concept to my spaghetti. Let me tell you the result was simply gorgeous! I absolutely devoured the full bowl of squash spaghetti and had to go out and buy more for my soup! This is a really great way to substitute regular pasta and is so filling. As this is only the basic spaghetti recipe, you can vary the seasoning and other meal components to this once you have mastered the spaghetti part! I have visions of roast pepper pesto with chicken and sundried tomatoes tossed through the spaghetti or a rich mince Bolognese piled on top.

IMG_1425 - Copy

I strongly urge you to give this one a go if you’ve got the Spiralizer or any other kitchen appliance that does a similar job like a Julien. If you do try it and put your own spin on it, I’d love to hear what you teamed it with and how you got on. Leave any comments or suggestions you like below.

IMG_1426 - Copy

 

IMG_1428

Ingredients

1 medium – large Butternut Squash
1 Tbsp. Olive Oil
1 clove Garlic
Salt & Pepper to taste
Additional Seasoning if desired

Method

Preheat the oven to 190 Degrees Celcius.
Line an oven tray with parchment paper and grease with some oil.
Top and tail the butternut, cut in half from top to bottom, peel off the skin and de-seed.
Using your Spiralizer or Julien or whatever appliance you opt for, create your spaghetti.
In a bowl big enough to fit all the spaghetti, toss this through with the olive oil and seasoning.

IMG_1427

Spread the squash spirals out on the oven tray and pop in the oven to roast for about 15 minutes or until the squash starts to brown.
Give the tray a shake to turn the squash half way through yto ensure even cooking.
Once the squash is cooked to your satisfaction, serve it as you would regular spaghetti.
If you want to add any more ingredients like a protein, more veg or a sauce, you can do so at this point.
Serve and enjoy.

IMG_1430

Innocent Ice Cream

I know this post is a bit late to the party as the weather has already begun to change on us but ice cream is nice no matter what time of year, let’s be honest!
I am a big ice cream fan, it’s one of the only deserts I actually considering ordering if I’m out for dinner and have any room left.
I have also been trying to brainstorm fun ways to get my 5 a day and to also adhere to my restricted food allowance.
As most dairy is now off limits for me, I thought I would use almond milk and banana as an alternative to yoghurt and regular ice cream and I was pretty chuffed with the results.
I am presently obsessed with pineapple and find myself buying a fresh one almost every week to snack on.

Pineapple is virtually fat free with 1mg of fat per 100 grams of pineapple and only 50 calories.
It is also high in fibre and Vitamin C which makes it an all-round good fruit to have.
When you combine it with banana and almond milk, you’re creating a pretty healthy and guilt free treat that tastes like it should be far naughtier.

So if you have 5 minutes to spare, why not give it a crack?

Ingredients

½ Sliced Banana, frozen
2 cups chopped Pineapple, frozen
½ cup Unsweetened Almond Milk

Method

Take banana and pineapple out of the freezer and let it soften slightly for about 20 – 30 minutes
Pop all 3 ingredients into the food blender, Nutribullet or use your hand blender (a recent phenomenon for me).
Combine all the ingredients until smooth and creamy – or until it resembles ice cream.
Scoop into a desert bowl and enjoy.

Image result for pineapple ice cream

Simple, quick and tastes amazing!!

Chili Basil Chicken

This is absolutely one of my favourite Asian dishes of all time! Not only does it taste amazing but my first experience of this dish was in one of the most beautiful places in the world and whenever I make this dish, I am full of fond memories.
You might be thinking “another Asian themed recipe” but the reason for this is the speed and convenience of the prep and cooking and also how clean and healthy the ingredients are.
This recipe also ticks all the boxes for my allergy list too so if you are suffering same, as some of you have written to talk to me about, this is defo one for you to try out!
This quick dish looks beautiful and can be served in a lunchbox the next day at work or as a romantic meal for two on a Friday night, it’s totally versatile!
The aromatic smells coming from the pan will fill your kitchen with those holiday vibes and will make sure this dish doesn’t last long on your plate.
I am getting very excited about this recipe so I hope you guys love it as much as I do. I’d love to know your feedback.

IMG_1227

Ingredients

200 grams Skinless, Boneless Chicken Fillets, chopped
1 Scallion,
1 cup Fresh Basil Leaves
2 cloves Garlic
1 Red Chili
2 Tsp. Soy Sauce
1 Tsp. Sugar / Sweetener
2 Tsp. Water
1 Tbsp. Olive Oil
Salt & Pepper to taste

Method

In a small bowl, stir together soy sauce, sugar and water.
Add olive oil to a frying pan and heat.
Chop the garlic cloves and your chili finely and add to the hot pan.
Chop your scallion and add the white end of it and your chicken pieces to the pan to cook.
When the chicken starts to brown, add your sauce from the bowl gradually until the water starts to fry off and the sauce looks nice and shiny.
Once you’re satisfied that the chicken is cooked thoroughly, toss through the green end of the scallion and the basil leaves.
Give the whole mix a quick stir to let the basil leaves wilt slightly and remove immediately from the heat.
This dish can be served on its own or with some rice, it’s up to you what you’re in the mood for.

IMG_1228

Let me know what you guys think!

Homemade Fit Food – Peanut Butter Dip

This little winner is so simple to make and will help you keep on track with all the healthy changes you’ve been making.
Packed with protein and energy, this dip will fill you nicely before or after a workout or will wait quietly for you in the fridge for when you have a burst of craves.
Give it a lash and let me know what you reckon?!

Ingredients

½ cup (Low Fat) Greek Yogurt
¼ cup good quality Peanut Butter (crunchy is better in my opinion for this but up to you!)
½ Tbsp. Lemon Juice

Method

Not even a recipe guys, throw all 3 ingredients into the blender or Nutribullet or even use a bit of elbow grease and mix until even.
Chop up some fruit or veg or whatever you want to dip in and enjoy the yummy goodness 🙂

IMG_0964

Almond Flour

Almond flour is fast becoming a go-to alternative to regular flour for many dishes that require some element of the ingredient, most notably breadcrumbs or flour.

IMG_0712

A much better alternative, almond flour or almond meal is so simple to make and provides far more nutrition to your dish than your every day white or brown flour.
It is also suitable as a part of a gluten free or low carbohydrate diet as it is literally just almonds.
Depending on what kitchen appliances are available to you, the simple method requires you to mill your almonds until you reach a flour-like consistency.
I use the Nutribullet with the milling blade to make mine but a pestle and mortar or coffee grinder are also suitable.

IMG_0711

Check out my recipe for Chicken Dippers using a spiced and seasoned almond flour to coat the chicken strips. They are absolutely delish and taste a lot naughtier than they actually are.

IMG_0710

Any of my recipes that have breadcrumbs or flour as an ingredient can use almond flour as an alternative but it is totally up to you which one you want to use.

I personally try to always use the almond flour just because Bread and I are not friends since I entered my mid-twenties.

Feature Fit Food #1 – Carb Curbing Cauliflower

Rosemary and Garlic Mashed Cauliflower

The simplicity of this dish makes it all the more tempting to try!

Ingredients

1 Large Cauliflower Head, chopped
80 gm Low Fat Cream Cheese
2 tbsp. Real Butter
2 cloves Garlic, chopped
1 tbsp. Fresh Rosemary

Method

Bring a pot of water to the boil and pop the cauliflower in to cook for 10 minutes. Once cooked, remove and drain.
Leave to cool for a few minutes and then add all of your ingredients to a food processor or blender.
Whizz until it reaches a smooth and creamy consistency.
Scoop out and serve as a scrummy side to any main dish.
I’m a big fan of roast chicken, steamed greens and cauliflower mash for a homey Sunday dinner.

IMG_0702

Cauliflower Rice

Cauliflower rice is a ridiculously quick and uber-nutritious alternative to grain rice. And it couldn’t be easier to make!
All you need is a head of cauliflower and a cheese grater, whether it’s your standard box grater or the grater blade in the food processor.
Simply grate the head of cauliflower to create a rice-like consistency.
Heat some oil on a pan and sauté the cauliflower rice for a couple of minutes, adding salt and pepper to taste.

IMG_0705

Crack an egg in and make yourself some egg fried rice either. I like to add a dash of soy sauce and some frozen peas to mine and it’s my own little fake-away!

Cauliflower Pizza Base

Another great way to use cauliflower as a healthier alternative is for a tasty pizza base.
Again, it’s quick and easy to make and replaces your usual white bread pizza base.
Just follow this simple recipe and then add your favourite pizza toppings for a tasty treat.

IMG_0754

Ingredients

1 Head Cauliflower
1 Egg, beaten
½ cup Parmesan
¼ cup Grated Mozzarella
1 Tbsp. Salt & Pepper
1 Tbsp. Garlic Powder
1 Tbsp. Mixed Herbs

Method

Preheat the oven to 260 degrees C.
Using a food processor or blender, whizz the chopped up head of cauliflower until it reaches a floury consistency.
Pop the processed cauliflower into a microwave safe bowl and microwave for 4 minutes.
Once cooked, leave to cool for about 5 minutes.
Transfer the cooled cauliflower from the bowl to some kitchen paper and squeeze as much liquid as possible from the flour.
It is important get as much moisture as possible squeezed out through the kitchen paper.
Once fully squeezed, pop the flour in a mixing bowl with the egg, parmesan, mozzarella and seasoning.
Mix it all together with a wooden spoon or with your hands until the mix reaches a dough-like consistency.
Once dough-like, roll the mix out on some parchment paper into a pizza base shape.
Bake the base for 10-15 minutes or until golden brown.


Remove pizza base from the oven and add your favourite pizza toppings.
Pop back in the oven until the toppings have cooked.
Remove, slice and serve!

IMG_0756