Tag Archives: simple

Smoked Haddock & Pesto Bake With Cauliflower Mash

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!

  

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.

 

 

OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERA

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

 

 

Mouthwatering Chocolate Zucchini Cake

On the look for a healthy after-school snack for the kids or for you on the go?  Zucchini (or courgette to us British!) is also available year round. This quick bread is incredibly moist and if you use a combination of applesauce and a small amount of oil it cuts down the fat content. You can cut up the loaf and pop individually-wrapped slices in the freezer for easy after-school/work snacking. This moist and cake-like chocolate zucchini bread is the perfect way to make sure you are eating your vegetables but still enjoying a sweet treat!

Prep time: 10 minutes

Cook time: 30-40 minutes

Serves: 16

Serving size: 1 slice

image

Ingredients

1¼ cup wheat flour

1¼ cup all purpose flour

¾ cup baking cocoa

¼ cup sugar

1¼ tsp baking soda

1¼ tsp cinnamon

½ tsp salt

½ tsp baking powder

2 cups grated zucchini (approx. 2½ zucchinis)

image

3 eggs, lightly beaten

8 oz vanilla non-fat Greek yogurt

2/3 cup unsweetened applesauce

1½ Tbsp vanilla

 

Directions

1. Preheat oven to 325 degrees. 2. Lightly coat two 8-inch bread pans with low calorie oil spray and set aside.

3. In a large mixing bowl, mix all of your dry ingredients: wheat flour, all purpose flour, cocoa powder, sugar, baking soda, cinnamon, salt, and baking powder.

4. In a separate mixing bowl, whisk all of your wet ingredients: mix zucchini, eggs, yogurt, applesauce and vanilla.

5. Add the wet ingredients to the dry ingredients and mix, careful not to over-mix.

6. Evenly distribute batter into your two loaf pans.

7. Bake for 30-40 minutes .

8. Let cool completely on a wire rack for 15 minutes, then remove from loaf pans.

Enjoy!!

image

Nutrition Information- Per Serving: (1 slice)

Calories: 112

Fat: 1g

Saturated Fat: 0g

Sodium: 132mg

Carbohydrates: 21g

Fiber: 2g

Sugar 5g

Pizza Bagels

Cauliflower is a great classic low carb option. It is so versitile and this is just one of the many ways it can be used. This is adapted from a recipe i found on Pinterest, i have altered it slightly. With childhood obesity at it’s highest ever don’t tell your kids it’s actually cauliflower and they will never know! These can also be frozen which is great if you make too many and can be de-frosted the morning of the day you plan to eat them.

Serves 6

Ingredients

– 2 eggs

– 1 cup light Mozzarella

– 1 cup riced, fresh cauliflower (not cooked- use a blender or grater)

– 10 slices smoked ham cut into quarters

– 0.75-1 tsp Garlic powder (depending on preference)

– 0.5 tsp Crushed red pepper

– 1 large slice tomato diced

– side salad- rocket , lettuce, cucumber & cherry tomatoes (dressing Balsamic vinegar & pepper)


Instructions

1. Preheat oven to 350 degrees Fahrenheit.

2.Combine all your ingredients and mix well.

3.Pour into greased bagel baking tray**

4. Bake at 400 for 20-30 minutes, or until set.

5. Serve with side salad 

NOTES: Can be frozen without the toppings after the first baking. Simply thaw, top and then bake for 12-15 minutes in a 425 degree Fahrenheit oven.

**£8.90 Ebay – CLICK HERE 

Why Kettlebells Are Good For A Toned Body & Fat Loss

Why Kettlebells Are Good For Weight Loss Your Calorie-Burning Secret: Kettlebells

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.”

IMG_5960.JPG

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!

http://www.tesco.com/direct/one-body-5kg-kettlebell/206-3376.prd

IMG_5961.JPG

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.

Now what?

1. Follow this amazing workout –

http://www.popsugar.com/fitness/Kettlebell-Exercises-Weight-Loss-21504882?slide=1

IMG_5965.JPG

IMG_5963.JPG

IMG_5964.JPG

IMG_5966.JPG

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.
http://www.popsugar.com/fitness/Basic-Kettlebell-Workout-31607864

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.

http://www.popsugar.com/fitness/30-Minute-Circuit-Workout-From-Equinox-Trainer-19828470