So you’ve got the hang of the no refined white carbs thing. Bread, rice, pasta, you name it, they’re all firmly in your no-go zone and that’s great….. but sometimes you just need mash potatoes and there’s no two ways about it – this is the prefect way to get the satisfaction you need without the carbs and calories!
People snack; that’s a fact. And frankly, there’s nothing wrong with that. If you’re trying to eat when you’re hungry and stop when you’re comfortable, you usually end up eating smaller meals plus a couple of snacks in between.
Make the most from your snacks this summer with these frosty fruity bites which I love to nibble on. These are great go-to snacks for any season, but are exceptional on a warm day! This is the season when the fruits are just rolling into markets so healthy choices are both cost effective and delicious.
Just wash and dry and pop in the freezer on a lined cookie sheet. Once frozen, store in a freezer safe container or bag until ready to eat.
2.Frozen Yogurt Grapes
Wash and dry grapes, then submerge in your favorite yogurt (we find a toothpick method is easier than fishing out the grapes with utensils). Pick out the grapes one-by-one and pick on a lined cookie sheet. Freeze until completely frozen and store in a freezer-safe container.
Wash and dry your grapes and using a high-speed blender, puree them until completely and entirely smooth. No seeds allowed here! Pour the puree into popsicle molds and freeze completely before enjoying (about four hours).
4.Bananas, Two Ways!
If you haven’t jumped on the frozen banana train you don’t know what you’re missing! Try these out the next time you have bananas that are really spotty and brown.
5.Banana Bon Bons
Peel banana, cut into 1-inch chunks and freeze until firm. Then, one-by-one, dip each banana chunk into melted semi-sweet, bittersweet or dark chocolate (we like using a toothpick to keep this part tidy). You can then dip the chocolate covered banana in chopped nuts or coconut flakes to really jazz it up.
6.Yogurt Breakfast Popsicles
(Makes 6 popsicles)
- 3cups strawberries, hulled and roughly chopped
- 1/2 cup agave next a or natural honey
- 1 cup 0% Greek yogurt
- 1/4 to 1/2 cup skimmed milk
- 3/4 cups homemade granola
1. Combine the strawberries and 1/4 cup agave/honey in a small saucepan and stir gently to combine. Let the berries soften on the counter for at least 10 minutes, until it’s syrupy.
2. Place the pan over medium-high heat and bring to a rapid simmer.
3. Cook for 8 to 10 minutes, stirring often, until the strawberries are thick and jammy.
4. Remove from heat and let cool to room temperature. You should have about 1 cup of jammy fruit.
5. When ready to assemble the popsicles, whisk together the yogurt, 1/4 cup of the milk, and 1/4 cup of the honey. The yogurt should be thick, but pourable (roughly the consistency of regular yogurt). If needed, whisk in a little more milk. Taste and add more honey if desired.
6. Scoop out 1/4 cup of the yogurt mixture and stir it into the granola. This will help the granola freeze into the popsicles.
7. Arrange 6 popsicle molds on your work surface. Pour a generous spoonful of yogurt into the bottom of each mold. Add a scoop of granola and then a spoonful or two of strawberries. Continue layering yogurt, granola, and strawberries until the molds are filled. Tap the molds lightly agains the counter or use a popsicle stick to work out any air bubbles between the layers.
8. Insert popsicle sticks into each mold and place the popsicles in the freezer. Freeze until solid, at least 6 hours.
9. To unmold, run the popsicle molds under hot running water for a few seconds and gently easy the popsicles out of the molds. Popsicles will keep in the freezer for several weeks.
The strawberries can be replaced with an equal amount of any other fruit.
Where to buy the popsicle holders – £2 Free Delivery, Click HERE, Ice Lolly Maker Pop Mould
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1 Tbsp Vinegar
1 Tsp Sea Salt
1 Tsp Ground cinnamon
1 Tsp Honey
2 Small Sweet Potatoes
1.Mix the honey and cinnamon together on half the batch for a sweet flavour
2. For the salt & vinegar, shake up the sea salt and vinegar with the sweet potatoes in a ziploc/airtight bag.
Try a Greek Yogurt dip (total 0%) to go with these.
Taken from a great blog – Undressed skeleton, click HERE to see more
There’s a reason why so many people love kettlebell training — after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.
That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!
What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”
You can use kettlebells anywhere ! Workout whilst watching TV or a film at home , in the morning before work or even in the local park. No excuses!
You can buy them from tesco’s or amazon from as little as £10!
So what should you do once you’ve got yours ?
These cast-iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it’s best to start off with a light weight at first. If you are a healthy and fit female, begin using one that’s about 15 pounds (8 kg).
If you haven’t strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you’ve chosen the right size, try these three exercises after you read more.
1.Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds, and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.
2.Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly, and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it’s above shoulder height.
3.Place a kettlebell in one hand, and lift it above your head. You should be able to lift your arm all the way up without arching your back and should be able to hold the weight up there for a few seconds.
It’s better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I’ll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.
1. Follow this amazing workout –
Then move on to the following
2. Basic 5-Move Workout
This five-move kettlebell workout will torch tons of calories. When learning these exercises, it’s important to start with a light weight first, such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
3. Circuit Workout
This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core.
This is taken from (I have edited it!) a great blog – check out these Budget tips when on a gluten free diet …
Gluten-Free Living on a Budget Tips
- Buy pantry items on sale.
Beans. Rice. Canned tomatoes. Canned pumpkin. Quinoa. Gluten-free pasta. Stock up when you can. And buy in bulk.
- Eat more vegetarian and vegan meals.
Cut down on meat and browse my Vegetarian and Vegan Index for some budget-friendly inspiration. My Sweet Potato Black Bean Enchiladas are super popular- and muy delicioso. Not to mention my Vegetarian Shepherd’s Pie and the all-time classic comfort food Baked Mac + Cheese.
Shop at the Farmers’ market for seasonal inspiration and budget friendly prices.
- Make your own snacks instead of buying pre-packaged.
You can make twice as much hummus for less than half the price. Try my Jalapeno Lime Hummus recipe, or classic Hummus Tahini. Make your own snack chips out of stale corn tortillas and brown rice tortillas- here’s how to make your own chips. Easy. Make your own pesto, too. And if basil is outrageously expensive- try cilantro, parsley and mint. It makes a wonderful pesto with pecans (cheaper than pine nuts).
- Use more potatoes.
They’re amazingly versatile. You can make a soul warming- and filling- soup Potato Leek Soup for very little investment. You can make a baked Idaho potato- or a sweet potato- the centre of a meal rather than a side dish. Top it with a scoop of leftover Santa Fe Chicken Chili, or veggies like my Balsamic Roasted Veggie Smothered Potato. Top a baked sweet potato with my Melted Peppers and Dags. Easy and cheap. Buy them at your local Farmers Market.
- Eat breakfast for dinner .
Make an 1-2-3 omelette with eggs and left over blue corn chips and call it a Blue Chip Fritatta. Make pancakes. Or Pumpkin Waffles. Or a simple Fried Egg and Pesto on Toast. Bake up a spaghetti quiche-pie with leftover pasta and veggies and call it an Autumn Pasta Fritatta. Find more brunch, quiche and egg recipes here.
- Pasta is goddess sent.
Even though gluten-free pasta runs a tad more expensive than regular old grocery store spaghetti, you can often buy in bulk and save. Ask your grocer for a case discount.
- Make soup.
And if you make it a slow cooker, you save energy costs. Easy, And pretty cheap- if you buy the beans on sale. Use leftover chicken and make my Roasted Corn Chowder with Chicken and Cilantro. Hardly a sacrifice. Browse more soup recipes on the blog.
- Make your own broth–
Don’t bother buying expensive gluten-free broths. Make your own with water. Fill a pot. Toss in some old celery sticks that have been hanging around, a couple of bendy carrots, a piece of onion, some garlic and a shake of herbs. Sea salt. Cover. Simmer. Strain. Boom. Broth. And you know what’s in it.
- Remix leftovers.
Don’t just reheat leftovers in the microwave. Get creative with leftover rice, quinoa, stews and chili. Combine leftover veggies and chicken for soup. Throw in leftover salad greens. Toss in some carrots. Add a scoop of rice. Save leftover chili (like my Two Artists Chili) and bake it with rice the next day for a fabulous Baked Chili Casserole (pictured above). Make a fabulous Brown Sugar Meatloaf and smashed potatoes and the next day turn leftovers into a tasty pie (see below for recipes). Make a potato soup into a fish chowder the next day by adding a can of wild salmon and some frozen corn. Use leftover rice and chicken and add some garlic and frozen spinach to make my Chicken Spinach Rice Bake. And of course- the obvious favorite around here- make Mexican. Use leftover chicken, beef or turkey to make enchiladas.