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 🙂

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Homemade Fit Food- Blueberry Power Muffins

The next instalment of my Fit Food Series are the little beauties I like to call Blueberry Power Muffins.
This Fit Food has a similar recipe to my Porridge Bread so if you’ve tried that you’ll know they’re cheap and cheerful to whack together.
My Power Muffins are packed with energy, protein and anti-oxidants so they’re well worth giving a go.
Have Fun!

Ingredients

1 x 500  ml cup Greek Style Yogurt
2 cup Porridge Oats (rinse out yogurt tub and fill twice with oats)
1 Tsp. Baking Soda
1 Tbsp. Stevia Sweetener
1 small punnet Fresh Blueberries
1 Tbsp. Chia Seeds
1 egg, beaten
Olive Oil Cooking Spray

Method

Preheat the oven to 180 Degrees C.
Spray a muffin tray with olive oil spray and set to one side.
In a large mixing bowl, add yogurt, baking soda and stevia sweetener and stir briskly until the mix starts to rise.
Pour oats in gradually and stir until fully covered by yogurt.
Add blueberries and beaten egg and continue to mix until you’ve created an even dough-like mixture.
Scoop out the mix bit by bit into the muffin cases until all the mix has been used up.
Sprinkle the chia seeds and some porridge oats over each muffin and push down with the back of a spoon so they’ll stick.
Pop the muffin tray in the oven and bake for about 20-25 minutes.’
They may need a little longer so judge this by how moist the dough in the middle of one muffin is until you’re happy they’re cooked though.
Once cooked, leave the muffins to cool on a wire rack for a few minutes.

These Power Muffins are great to throw in your lunch box or gym bag and have as a mid-morning or pre workout snack.
Leave a comment and let me know what you think 😉

Green & Greek Yogurt Dips

If you are trying to make a few small changes to your diet but still find yourself unsure with certain condiments such as salad dressings,
what oils to use, full fat or fat free, this post might be able to help out a bit.
An ideal way to swap out the Ceaser or sour cream is to whip up some Greek Yogurt with a few other ingredients to fuse together a fine substitute.
Greek yogurt is a staple in my diet and I try to use it wherever possible. Below are a few ways I dress it up to make it even more delicious and versatile.

Avocado and Greek Yogurt Dip and Dressing

Ingredients

1 Avocado
150 grams (low fat) Grek Yogurt
1 Clove Garlic
Juice of 1/2 Lemon
1 Sprig Fresh Parsley

Method

Throw all of your ingredients into a food blender or processor and whizz until smooth and creamy.
That is literally it!
If you want to use this as a salad dressing, just add the juice of another 1/2 lemon and 1 Tbsp. Olive Oil to the ingredients list.

Cucumber Dip / Tzatziki

Ingredients

1/2 regular Cucumber, chopped
150 grams (low fat) Grek Yogurt
1 Clove Garlic
Juice of 1/2 Lemon
1 Sprig Fresh Dill
1 Tbsp. Olive Oil
Salt & Pepper to taste

Method

Combine all your ingredients in a blender or processor until even and smooth.
Done!
This one goes great with lamb or in a wrap.

Yogurt and Mint Dip

Ingredients

1 cup Fresh Mint
150 grams (low fat) Grek Yogurt
Juice of 1/2 Lemon
Salt & Pepper to taste

Method

You’ve guessed it – Throw it all in the blender and whizz until smooth.

I also like to add some garlic and herbs to his one and marinate some chicken fillets in it.
After about 4 hours of marinating, place chicken fillet in the oven and bake.
Guilt free and gorgeous!

Zucchini Lasagne

A family fave, lasagne is an ideal way to cook up and serve up a slap up meal. If you’re cooking just for one or maybe two people like myself, its also great for meal prepping and stocking up the freezer.
This version of the recipe has recently become super popular with food gurus like Rosanna Purcell including her take on the dish in her recent publication Natural Born Feeder.
I first heard about this twist on the traditional recipe over in Australia a few years back and since I first tried my hand with it, I am totally converted and honestly don’t think I’ve made it without zucchini since.
Zucchini lasagne is a healthy way to get your comfort food kick but to also up your green intake and curb the carbs. Its just as easy to make and tastes awesome.

Ingredients

500 gram lean mince, beef or turkey
1 large / 2 medium zucchinis, thinly sliced
1 brown onion, chopped
2 cloves garlic, chopped
250 gram punnet of field mushrooms, chopped (optional)
1 tin chopped tomatoes
1 big dash of balsamic vinegar
1 beef stock cube, crumbled
300 gram white sauce (see below for method)
1/2 cup grated parmesan
Salt & Pepper
2 Tbsp. Mixed Herbs
1 Tbsp. Olive Oil

White Sauce

There are a couple of different ways to whip up the white sauce to your recipe, depending on your preferences.

1. Buy a jar of white sauce from the local supermarket if you’re time poor or you’re not
confident enough to make your own.

2. Milk Alternative
600ml/1 pint low-fat milk
1 bay leaf
2 tablespoons cornflour
3 tablespoons cold low-fat milk
1 teaspoon mustard of your choice

Gently heat the milk and the bay leaf in a medium sized pot.
Slowly bring to the boil, then remove from the heat and leave for 15 minutes.
Strain.
Blend together the cornflour and 3 tablespoons of cold milk separately.
Pour the strained milk mixture back into the pot.
Gradually add the cornflour mixture in.
Cook over a medium heat, stirring all the time to make a smooth sauce.
Simmer on low for 1 minute.
Add mustard and extra milk if necessary.

3. Natural Yoghurt Alternative
500 gram natural yogurt
2 eggs, beaten
1 pinch nutmeg
Salt & Pepper
Mix all of the above together until smooth and use as your sauce.
I tend to use this method as I find it the easier and healthier choice personally.

Method

Preheat your oven to 180 degrees C.
Heat the olive oil on a pan and add your onions and garlic.
Once the onion and garlic have began to cook through, add your mince and stir.
If you are using mushrooms or any other veg you might like, wait for the mice to brown and then add.
Once your mix has began to cook through, add your crumbled stock cube, balsamic vinegar, mixed herbs, salt and pepper.
Spread and stir the mix evenly for about a minute and then add the tin of chopped tomatoes.
Once you have stirred this all through, reduce the heat and let the mix bubble away.
Thinly slice the zucchini using either a knife or a slicing blade on a mandolin / vegetable slicer.
Pour about half of your mice mixture into a medium-large lasagne dish.
over the mix with a layer of zucchini slices and then add a layer of white sauce.
Repeat this step until all your mix has been used up.
Be sure to finish with a layer of white sauce and then sprinkle the parmesan cheese over this.
Place in the oven and let it cook away for about 35-40 minutes.
Remove from the oven, scoop up a serve and have it with some sweet potato fries, salad or garlic bread.

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Chicken & Broccoli Bake

Ingredients

500 grams boneless, skinless chicken breasts, chopped
500 grams broccoli florets
1 chopped brown onion
1 Tbsp. Olive Oil
3 Tbsp. brown flour/almond flour
1 ½ Cups (low fat) Milk
150gm Greek Yoghurt
2 Tbsp. light mayonnaise
Salt and Pepper to taste
½ cup grated parmesan

Method

Pop the oven on to preheat at 180 degrees C and stick on a pot of water to boil.
Once water has come to the boil, add your broccoli florets and cook for 3-4 minutes until bright green and almost soft. Remove and drain.
Heat olive oil on a pan and add chopped onion. When onions begins to soften, add chicken breast and fry until golden brown and cooked thoroughly.
Sprinkle flour over the cooked chicken and stir consistently for about a minute.
Stir in milk and bring to the boil.
Cook the mixture for a couple of minutes until it becomes thick.

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Add cooked broccoli to the mix and heat evenly for about a minute. Add your yogurt, mayonnaise, salt and pepper and stir quickly and lightly to evenly combine the whole mixture.

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Grease a casserole dish with a small drop of olive oil and pour in your mixture from the pan.
Sprinkle the grated parmesan over the top of the mix and pop the dish onto the middle shelf of the oven.

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Let it cook away for about 20 minutes or until the parmesan begins to melt and brown.
Remove from the oven and serve immediately.

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Porridge Bread – The Ultimate Alternative!

Anyone who knows me will tell you that I literally cannot get over this concept as an alternative to regular bread. I genuinely think it is one of the best ideas to hit the healthy food lovers menu-ever!
Porridge bread is simple, wholesome and a genuine alternative to bread. It can be made as sweet or savoury and I guarantee you will wolf it down.
My favourite way to have porridge bread is toasted with a poached egg for breakfast but that’s not to say you won’t find me adding some fresh raspberries through it and
enjoying it with a nice big cup of tea in the evenings either.

The basic recipe is as follows but scroll down further for some ideas as to what else you can add.

 

Ingredients

1 large tub of (fat free) Greek style yoghurt (usually 500 ml)
2 large tubs of porridge oats (rinse out the yoghurt tub and fill twice with oats)
1 Tbsp. Baking Soda
1 Tsp. Salt
125 gram of your favourite extras

Extras for porridge bread can be anything you like really, here is some inspo if you’re not sure where to start;

Pumpkin seeds
Linseeds
Flax seeds
Chia seeds
4 seed mix
Crushed almonds
Crushed walnuts
Crushed hazelnuts
Chopped olives
Chopped sundried tomatoes
Finely chopped pancetta
Grated parmesan
Spinach
Feta
Garlic
Cinnamon
Sultanas
Raisins
Chopped pitted dates
Raspberries
Blueberries
Dried figs

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Method

Preheat your oven to 180 Degrees C.
Grease up a medium size loaf tin or line with parchment paper.
In a large mixing bowl, pour in yogurt and add the baking soda and salt.
Stir briskly until the mix starts to fizz and rise.
Rinse out the yoghurt tub and fill twice with porridge oats, stirring the oats into the mixture.
Add any extra ingredients you like and continue to stir until it has been evenly mixed through.
Fill the loaf tin with the bread mix, pushing it down with a wooden spoon to ensure theres no air pockets.
Pop into the oven on the middle shelf and bake for 40 minutes.
Remove the bread from the loaf tin after 40 minutes and return to the oven for a further ten minutes.
Place the loaf on a wire rack and let cool for several minutes.
Depending on whether you have made a savoury or sweet loaf, smother yourself a slice in butter, jam, honey – whatever!

 

Enjoy a seriously tasty slice of guilt free homemade bread with a cuppa for breakfast,
soup for lunch or as a little snack in between.

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Smoothies Any Which Way

Smoothies and Juices are a wonderful way to up your 5-A-Day intake
and for the obsessive compulsive in me;
they’re quick, clean and are a great way to use up any bits of
fruit and veg that are on the way out.
The beauty of the smoothie is that you can pretty much combine any
ingredients you have available and it’s bound to taste delish!
The best formula to use when creating your own recipe
is as follows and this can be interpreted any way you like;

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1 Part Thickener + 1 Part Liquid + 1 Cup Fruit + 1 Part Veg + 1 Part Booster

Here are some examples of each component;

Thickener

Your Smoothie Thickener should fill about ¼ of your cup
Banana
Avocado
Natural or Greek Yoghurt
Mango
Ice Cubes

Liquid

Approx. 250ml
Filtered Water
Coconut Water
Aloe water
Almond Milk
Soy Milk
Coconut Milk

Fruit

About a handful
The list is endless here. You really can use any fruit you like.
My favourites are mixed frozen berries, apples, pears, blueberries, strawberries,
raspberries, mango, frozen or fresh pineapple.

Veg

A good handful
The best veg to use is definitely dark, leafy greens.
They are packed with nutrients and dont take up that much room in your smoothie cup.
My two staples are spinach and kale. You can buy them either fresh or frozen to use.
I will also try to use beetroot wherever I can as it’s such a super Superfood!

Boosters

1 Tablespoon
Almonds
Cashew Nuts
Walnuts
Peanut Butter
Almond Butter
Cashew Butter
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Goji Berries
Coconut Chips
Cacao Nibs
Ginger Root
Honey
Cinnamon Stick
Vanilla Pod
Protein Powder
Lemon Juice
Lime Juice

Green Juices

Green juices have become so popular the last couple of years but they really do have
the right to be the A-List celeb in the Smoothie and Juice community.
They make take a bit of getting used to but they are seriously worth it.
I am a self proclaimed green juice addict but only because
I have personally felt the beneficial effects.
My energy is through the roof (you can ask my poor housemates),
my skin glows more than ever and my (very poor) digestion is improving all the time.
Like smoothies, you can use whatever is lying around in the fridge or the fruit bowl, the greener the better!
1/3 a cup of liquid with 2/3 a cup of greens and an extra booster or two
will combine to make a delish and ridiculously healthy juice.

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