Tag Archives: dairy free

9 Workout Moves You Can Do In a Hotel Room

The easiest way to get fit (and stay that way!) is to use the one piece of equipment that will be with you no matter where you travel: you. With just the resistance of your own body weight, it’s possible to improve your strength, balance, agility, stamina, and more. The hotel doesn’t have a gym? No worries! Forgot to pack your sneakers? No problem! Accidentally booked a beach vacation during monsoon season? NBD! These 9 moves are excuse-proof, because wherever you go, there you are—literally!

CLICK HERE: 9 Workout Moves You Can Do In a Hotel Room

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Baked Cinnamon Honey or Sea Salt & Vinegar Crisps

IMG_2611Ingredients:

1 Tbsp Vinegar

1 Tsp Sea Salt

1 Tsp Ground cinnamon  

1 Tsp Honey

2 Small Sweet Potatoes 

 

Directions

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.

 

 

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Taken from a great blog – Undressed skeleton, click HERE to see more  

 

 

Mouthwatering Healthy Protein Pancakes 

Yes it’s true, these pancakes ARE healthy, low in fat, calories and high in protein which means they keep you fuller for longer! I’ve used juice plus complete protein powder which is gluten, wheat and dairy free and suitable for vegans and used by 3 Olympic teams and many athletes around the world.image

Prep time –5 mins

Cook time  –10 mins

Total time – 15 mins

Ingredients:

1 tsp baking soda

1/3 Cup instant oats, dry

2 scoops vanilla or chocolate protein (juice plus) powder

2 egg whites

1/2 cup fat free Greek yogurt (0% total)

1/2 small banana (old)

1/2 tsp cinnamon

1-2 tbsp unsweetened almond milk

Low calorie nonstick oil spray

Instructions:

1. In a blender, combine the oats, protein powder, egg whites, 1/4 cup Greek yogurt, banana, and cinnamon. Blend until smooth.

2. In a large skillet coated with spray oil, begin cooking the pancakes over medium-high heat, about 4-5 minutes on each side.

3. Serve immediately or let them cool and place in a Tupperware box. You can freeze half the batch as well in separate ziplock bags. Make sure they are defrosted before serving.

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Serving suggestions 

Best served warm (heat up in microwave or oven) with

-Total 0% Greek yoghurt & some strawberries / raspberries / blueberries

– organic almond or cashew nut butter & sliced banana 

– homemade frozen banana yoghurt and some cinnamon 

– Greek yoghurt a 2 tsps agave nectar syrup 

For more information on juice plus click here –http://www.juiceplus.co.uk/+ct53247

Mashed Avocado Egg Salad

Simple mashed avocado egg salad makes an excellent spread for ryvita or with a salad for lunch. It also tastes great with a jacket potato on those days when you’ve got too many plans to really cook. 

The blend of creamy avocado and mashed eggs is spiced up with zesty lemon and dijon mustard so chances are you won’t miss the mayonnaise- or the processed calories!

  

The avocado blended with the egg gives a high level of protein keeping you fuller for longer and the avocado contains healthy days and vitamin E- good for hair & nails!

Ingredients

4 large hard boiled eggs, cooled and peeled

0.5 avocado (about 100g)

1 tsp Dijon mustard

0.5 of a small lime or lemon, juiced

Salt & pepper to taste

Optional Toppings & Garnishes

Sliced tomatoes

Lettuce leaves

Sprinkle of fresh parsley

Herb spices

Extra sea salt

Directions

1. Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.

2. If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce.

3. Serve immediately and eat the same day you prepare it.

 

Nutrition Information- Serves: 2, Serving Size: 1/2 egg salad,

Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. 

Spiced Baked Apple Chips

These spiced baked apple chips make a fabulous healthy alternative to potato chips when you want a crunchy treat!

Prep Time: 5 minutes
Cook Time: 3 hours

Ingredients

Apples (as many as you like!)
Apple pie spice

Instructions

1. Preheat oven to 200 degrees F.

2. Slice apples very thinly and discard seeds.

3. Arrange apple slices (without overlapping) on nonstick or cooking-sprayed baking sheets.

4. Sprinkle with apple pie spice.

5. Bake apples for 1 hour, then flip and continue baking for 1 to 2 more hours, flipping occasionally, until the apple slices are crunchy and no longer moist. The thinner the apples, the less time they will need to bake.

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Store in an airtight container and enjoy!

Click here to go to original source

Healthy ice cream

Fancy a healthy cold dessert or snack? Love ice cream and banana’s? This is for you!

I saw this on Pinterest and had to try it!

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I used half a banana and it had been frozen for a couple of days. I also mixed Total 0% greek yoghurt, 1 tablespoon of syrup and a 1 teaspoon of natural cashew butter together before adding the banana. Then i used my hand blender to mix!

If you cannot have dairy, then minus the yoghurt of use Soya.

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Enjoy with a hot dessert/cake, on it’s own, with some meringue, or jelly or even some hot porridge!

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Cheesy Tuna & Potato Frittata

You are in a rush but need a quick healthy meal? The Fritatta is for you! You can make so many different Fritatta’s -from vegetable, cheese, ham, salmon, tomato and cheese, ….the list goes on!

The word “frittata,” which derives from the Italian verb “friggere,” or “to fry,” connotes the simplicity and pleasures of cucina povera—the “humble cuisine” that most of us innately love. Egg is the main ingredient. With its high protein and mineral content, easy availability and low cost, eggs are an essential part of the diet almost everywhere in the world.

What is the difference between a Fritatta and an omelette? – click the paragraph above to find out!

As long as you have eggs and milk in the kitchen (and who doesn’t?!) you have the base of the recipe.

You can have some carbohydrates with it by making it with potatoes or even noodles! Click here  for some great recipes for inspiration… 

here is my recipe!

SERVES 1

1 potato (sweet or jersey)

Tin of tuna

Frozen vegetables (70g)

Oil

5 tablespoons milk

2 eggs

Grated cheese (cheddar or parmesan, amount depends on you)

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To make this a G-free, D-free recipe, use rice/soy/almond milk and ‘Sheesh’ or Lactose free cheese (if you can tolerate)

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Instructions

  1. Drain Tuna
  2. Beat 2 eggs (or egg whites) with milk, salt & pepper and a handful of grated cheese
  3. Cook (microwave or hob) frozen vegetables
  4. Boil potatoes until tender
  5. Drain and slice potatoes
  6.  Oil a baking dish or pan
  7. Place sliced potatoes across bottom of dish or pan
  8. Scatter over the cooked vegetables
  9. Poor over the egg/milk/cheese mixture
  10. Place in pre-heated oven or on hob and let cook for 10mins
  11. Sprinkle some more cheese on top and let cook for another 10 mins – time depends on hob or oven and what temperature.Image

Enjoy!

Syrup Oat Pancakes (GF, DF, WF)

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Ingredients

Makes 10 pancakes (depends on size of your pancake!).

1 cup gluten free (GF) flour
1 cup GF quick or rolled oats (i used porridge ones)
1 tablespoon baking powder
( if you want 1 teaspoon salt)
1 egg (can use just egg white)

Cooking spray for pan

1 teaspoon cinnamon

1 tablespoon honey (this is not GF so i used Syrup, which is GF)

1 to 1 1/2 cups (vanilla) soy milk (or skim milk) (depending on whether you like thin or thick pancakes)

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Directions

  1. In a bowl, mix the flour, oats, baking powder, salt, egg, cinnamon, and honey. Stir in the soy milk to the desired consistency.
  2. Place a skillet or pan on medium heat sprayed with cooking oil. After spraying the pan, pour batter into 4-inch diameter circles (or whatever size you like your pancakes!).
  3. Once the pancakes begin to bubble, flip them and cook for another minute or so on the other side until golden brown.

To serve:

chopped bananas

finely chopped nuts

chocolate chips (dairy free)

Nut butter

raisins

Syrup

 

 

Eating out Gluten Free

Another excuse that may come to you when considering going gluten free – how do i socialize ! There are plenty of ways to get around this by simply checking online menu’s before you go to the restaurant (saves time and embarrassment when you get there). If there is nothing on their website try ringing them.

I have been to Zizzi, Ask and Pizza Express so far and ALL have gluten free dishes. To avoid dairy simply ask for no cheese. Sushi can also be gluten free, and Wagamama’s also offers a range of dishes if. It is easier than you think! and yes even Domino’s & pizza Hut does it too!!

Here are the menu’s….

Domino’s

Wagamama’s

Pizza Express

ASK

Zizzi

Carluccio’s

http://www.carluccios.com/static/pdfs/menus/GlutenfreeMenu8.pdf