Core 2 apples.
Place apples in a baking tray - fill cavities with nut butter, pitted date and raisins.
Fill tray with about 2cm of fresh water and bake in oven at 190 degrees for about 30-45 mins. Baste apples with juice every 15 mins.
Delicious served as is or for breakfast with more nut butter, dried fruits and almond milk.

Core 2 apples.
Place apples in a baking tray - fill cavities with nut butter, pitted date and raisins.
Fill tray with about 2cm of fresh water and bake in oven at 190 degrees for about 30-45 mins. Baste apples with juice every 15 mins.
Delicious served as is or for breakfast with more nut butter, dried fruits and almond milk.

FACT:  The 17.9 g of protein in a cup of red lentils slows the entry of the 40g of carbohydrates into the bloodstream, which is important for avoiding imbalanced blood sugar that contributes to weight gain. When the body processes protein and carbohydrate, or sugar molecules simultaneously, it can respond to new glucose stores efficiently, which keeps the body’s flow of energy steady. Steady energy reduces cravings and binge eating that contributes to weight gain.  Source:  Livestrong.

For recipe, please go to EYL Facebook.  X

FACT: The 17.9 g of protein in a cup of red lentils slows the entry of the 40g of carbohydrates into the bloodstream, which is important for avoiding imbalanced blood sugar that contributes to weight gain. When the body processes protein and carbohydrate, or sugar molecules simultaneously, it can respond to new glucose stores efficiently, which keeps the body’s flow of energy steady. Steady energy reduces cravings and binge eating that contributes to weight gain. Source: Livestrong.

For recipe, please go to EYL Facebook. X

EatYourselfLean turned 1 today!

EatYourselfLean turned 1 today!

QUINOA BREAKFAST BOWL WITH HOMEMADE FRUIT COMPOTE (SUGAR-FREE)Made this over Christmas and it does have a Christmas feel to it with the spiced fruit compote. It’s a great pre-workout dish that fuels the body, slowly releasing energy and contains the 8 amino acids that the body needs to repair and build muscle. The dish is full of fibre so will support a healthy digestive system. It’s a healthy and nutritious dish made from natural ingredients. I use soy milk as I find it’s just easier on the stomach. This is my first go at fruit compote and would like to experiment with different spices and flavourings next time round. Enjoy!
INGREDIENTS: 1 cup of cooked quinoa, ¾ cup of soy milk (or milk of your choice), 1 apple (grated or chopped), 6-8 chopped dried figs, ½ teaspoon cinnamon, ½ teaspoon of ground cardamom, sprinkling of crushed raw almonds.OPTIONAL: add grated coconut, 1 vanilla podMake quinoa in advance. Place 1 cup of quinoa in a sieve and wash under tap and shake to get rid of excess water. Heat a saucepan and add quinoa grains – toast very lightly. Add 2 cups of water and bring to boil on medium heat. Lower to simmer for about 15 minutes until water has disappeared and grains are lovely and fluffy – they should also increase in volume.TO MAKE QUINOA PORRIDGE:
Add 1 cup of cooked quinoa to a saucepan together with ¾ of cup of milk. Cook until desired consistency. Top with 1 tablespoon of fruit compote (see below) and crushed raw almonds.TO MAKE FRUIT COMPOTE:
Boil a kettle of water. Place figs and apples in a bowl and add spices – combine all ingredients. Place fruits in a pickling jar and add enough water to cover the fruits. Leave jar open and let fruit sit during the day. It’s that simple!My compote kept for about 3 (unrefrigerated).
Cooked quinoa should keep fresh for about 3 days in the fridge.

QUINOA BREAKFAST BOWL WITH HOMEMADE FRUIT COMPOTE (SUGAR-FREE)

Made this over Christmas and it does have a Christmas feel to it with the spiced fruit compote. It’s a great pre-workout dish that fuels the body, slowly releasing energy and contains the 8 amino acids that the body needs to repair and build muscle. The dish is full of fibre so will support a healthy digestive system. It’s a healthy and nutritious dish made from natural ingredients. I use soy milk as I find it’s just easier on the stomach. This is my first go at fruit compote and would like to experiment with different spices and flavourings next time round. Enjoy!

INGREDIENTS: 1 cup of cooked quinoa, ¾ cup of soy milk (or milk of your choice), 1 apple (grated or chopped), 6-8 chopped dried figs, ½ teaspoon cinnamon, ½ teaspoon of ground cardamom, sprinkling of crushed raw almonds.

OPTIONAL: add grated coconut, 1 vanilla pod

Make quinoa in advance. Place 1 cup of quinoa in a sieve and wash under tap and shake to get rid of excess water. Heat a saucepan and add quinoa grains – toast very lightly. Add 2 cups of water and bring to boil on medium heat. Lower to simmer for about 15 minutes until water has disappeared and grains are lovely and fluffy – they should also increase in volume.

TO MAKE QUINOA PORRIDGE:

Add 1 cup of cooked quinoa to a saucepan together with ¾ of cup of milk. Cook until desired consistency. Top with 1 tablespoon of fruit compote (see below) and crushed raw almonds.

TO MAKE FRUIT COMPOTE:

Boil a kettle of water. Place figs and apples in a bowl and add spices – combine all ingredients. Place fruits in a pickling jar and add enough water to cover the fruits. Leave jar open and let fruit sit during the day. It’s that simple!

My compote kept for about 3 (unrefrigerated).

Cooked quinoa should keep fresh for about 3 days in the fridge.

A taster of what’s to come in 2014!  Homemade sweet potato pizza made from soy flour, olive oil and sweet potato (and that’s about it!).  Topped with some fresh, wholesome vegetables and a cheese of your choice.  It’s Vegan, gluten-free and really delicious.  Just perfecting the recipe before publishing full details next year.   Best, Perdy X

A taster of what’s to come in 2014!  Homemade sweet potato pizza made from soy flour, olive oil and sweet potato (and that’s about it!).  Topped with some fresh, wholesome vegetables and a cheese of your choice.  It’s Vegan, gluten-free and really delicious.  Just perfecting the recipe before publishing full details next year.   Best, Perdy X

Made this yesterday from 1 large baked sweet potato and at least 6 roasted large carrots.  Home made stock from 1 litre of fresh water, 1 turnip, leek, celery stick, onion, carrot, 2 teaspoons of chopped carrot and parsley, 1 tablespoon of organic miso and sprinkling of Himalayan salt.  
Place all stock ingredients in a saucepan including 1 litre of fresh water.  Bring to the boil at a medium heat and then lower to simmer for about an hour.  Leave to cool and drain liquid into a jug.  
Place sweet potato in a pre-heated oven at 200 degrees for about 40 minutes or until tender.  Allow to cool slightly before removing skin.
Peel carrots and cut ends.  Cut in half lengthwise and marinate in 2 tablespoons of olive oil, 2 teaspoons of sweet paprika, 1 teaspoon of ground cardamom and 1 teaspoon of cinnamon.  Place in oven for about 25 minutes until golden brown and tender.
Place potato and carrots in a blender and gradually add liquid until smooth and creamy.  Finally add half tin of coconut milk for a lovely sweet, exotic favour.  Garnish with chopped coriander.
It’s that easy and sooooo delicious!   X

Made this yesterday from 1 large baked sweet potato and at least 6 roasted large carrots.  Home made stock from 1 litre of fresh water, 1 turnip, leek, celery stick, onion, carrot, 2 teaspoons of chopped carrot and parsley, 1 tablespoon of organic miso and sprinkling of Himalayan salt.  

Place all stock ingredients in a saucepan including 1 litre of fresh water.  Bring to the boil at a medium heat and then lower to simmer for about an hour.  Leave to cool and drain liquid into a jug.  

Place sweet potato in a pre-heated oven at 200 degrees for about 40 minutes or until tender.  Allow to cool slightly before removing skin.

Peel carrots and cut ends.  Cut in half lengthwise and marinate in 2 tablespoons of olive oil, 2 teaspoons of sweet paprika, 1 teaspoon of ground cardamom and 1 teaspoon of cinnamon.  Place in oven for about 25 minutes until golden brown and tender.

Place potato and carrots in a blender and gradually add liquid until smooth and creamy.  Finally add half tin of coconut milk for a lovely sweet, exotic favour.  Garnish with chopped coriander.

It’s that easy and sooooo delicious!   X

BLACK BEAN AND ROASTED CARROT, SWEET POTATO SOUPA yum yum dish.  I ate a bowl of this soup after my spin session yesterday and then added gluten free rice for my evening meal following a fitness/running session.  It was pretty easy to make using minimal ingredients but not lacking in any flavour.  I did not use any garlic in this recipe as I’ve developed a dislike to it since my 6-day stomach virus!  Please feel free to add garlic to add further flavour.INGREDIENTS:  2 cups of black beans, 1 sweet potato, 6 carrots, 6-8 chopped sundried tomatoes, 2 handfuls of fresh coriander, ½ can of organic coconut milk, 1 tablespoon miso (optional), 1 teaspoon of coconut oil, 1-2 tablespoon of olive oil, sprinkling of Himalayan salt, sprinkling of paprika.Soak black beans for 12 hours.
Pre-heat oven at 200 degrees.  
Peel and cut ends of carrots.  Cut carrots in half (lengthwise) and place in a baking tray.  Coat with olive oil and sprinkling of paprika.  Place in oven until carrots are golden brown - check every10 minutes and turn carrots over.  You can also bake the sweet potato at the same time as the carrots – place in the oven for about 40-50 minutes – potato should feel tender to touch. Heat 1 teaspoon of coconut oil in a saucepan and add the black beans.  Add enough water to cover the black beans by about 1 inch.  Add 1 tablespoon of miso (if using) and bring to the boil on a medium heat and then lower to simmer – beans are cooked when they are tender. If necessary keep topping up with boiled water.  Place beans and their liquid in a bowl.  Blend carrots and pulp of sweet potato (not the skin) together with the coconut milk and 1 handful of fresh coriander.  In a saucepan alternate spoonfuls of beans and sweet potato mix.  Use liquid from beans to reach the desired consistency.  Looking for something on the creamy side.  Add sundried tomatoes and season with salt and remaining chopped coriander.  Serve up.

BLACK BEAN AND ROASTED CARROT, SWEET POTATO SOUP

A yum yum dish.  I ate a bowl of this soup after my spin session yesterday and then added gluten free rice for my evening meal following a fitness/running session.  It was pretty easy to make using minimal ingredients but not lacking in any flavour.  I did not use any garlic in this recipe as I’ve developed a dislike to it since my 6-day stomach virus!  Please feel free to add garlic to add further flavour.

INGREDIENTS:  2 cups of black beans, 1 sweet potato, 6 carrots, 6-8 chopped sundried tomatoes, 2 handfuls of fresh coriander, ½ can of organic coconut milk, 1 tablespoon miso (optional), 1 teaspoon of coconut oil, 1-2 tablespoon of olive oil, sprinkling of Himalayan salt, sprinkling of paprika.

Soak black beans for 12 hours.

Pre-heat oven at 200 degrees. 

Peel and cut ends of carrots.  Cut carrots in half (lengthwise) and place in a baking tray.  Coat with olive oil and sprinkling of paprika.  Place in oven until carrots are golden brown - check every10 minutes and turn carrots over.  You can also bake the sweet potato at the same time as the carrots – place in the oven for about 40-50 minutes – potato should feel tender to touch. Heat 1 teaspoon of coconut oil in a saucepan and add the black beans.  Add enough water to cover the black beans by about 1 inch.  Add 1 tablespoon of miso (if using) and bring to the boil on a medium heat and then lower to simmer – beans are cooked when they are tender. If necessary keep topping up with boiled water.  Place beans and their liquid in a bowl.  Blend carrots and pulp of sweet potato (not the skin) together with the coconut milk and 1 handful of fresh coriander.  In a saucepan alternate spoonfuls of beans and sweet potato mix.  Use liquid from beans to reach the desired consistency.  Looking for something on the creamy side.  Add sundried tomatoes and season with salt and remaining chopped coriander.  Serve up.

COCONUT RICE AND CHICKPEA MIXIngredients:  1 cup of gluten-free rice, 1 cup of organic coconut milk, 1 teaspoon of coconut oil, 1 cup of frozen peas, 1 cup of cooked chickpeas, about 8 florets of broccoli, 6 chopped sundried tomatoes, 20g pine nuts (lightly toasted or dry pan-fried until golden), handful of fresh spinach, sprinkling of Himalayan salt.Made with gluten free rice and organic coconut milk.  In a saucepan heat 1 teaspoon of coconut oil and add 1  cup of rice – mix rice with oil.  Add one cup of frozen peas, Add 1 cup of coconut milk and 1 cup of fresh water.  Bring the rice mix to the boil at a medium heat and then lower to a low heat to cook until rice is fluffy and liquid has dispersed. Heat a frying pan and add one cup of cooked chickpeas (with about a tablespoon of cooking liquid), spinach and chopped sundried tomatoes – cook lightly – add rice mix, steamed florets of broccoli and toasted pine nuts. Season with Himalayan salt and a sprinkling of fresh coriander (if you have).   A wholesome dish using only fresh ingredients. I had a bowl of this mix after a weights session at the gym – really satisfying with low GI foods providing a slow release of energy to keep me going for the rest of the afternoon. Chickpeas are a source of protein and help to repair and build muscle following exercise. Broccoli provides a high amount of vitamin C, which helps iron absorption in the body„ and also eases the symptoms of the common cold – great for this time of year.  The potassium in broccoli helps those battling high blood pressure, while a large amount of calcium helps combat osteoporosis. Potassium is necessary in water and acid base balance of the body, aids in the conversion of glucose to glycogen (the storage form of glucose that will be used up if the body needs it such as in fasting), serves as a chemical agent to many enzymes that are needed for body processes.

COCONUT RICE AND CHICKPEA MIX

Ingredients:  1 cup of gluten-free rice, 1 cup of organic coconut milk, 1 teaspoon of coconut oil, 1 cup of frozen peas, 1 cup of cooked chickpeas, about 8 florets of broccoli, 6 chopped sundried tomatoes, 20g pine nuts (lightly toasted or dry pan-fried until golden), handful of fresh spinach, sprinkling of Himalayan salt.

Made with gluten free rice and organic coconut milk.  In a saucepan heat 1 teaspoon of coconut oil and add 1  cup of rice – mix rice with oil.  Add one cup of frozen peas, Add 1 cup of coconut milk and 1 cup of fresh water.  Bring the rice mix to the boil at a medium heat and then lower to a low heat to cook until rice is fluffy and liquid has dispersed. Heat a frying pan and add one cup of cooked chickpeas (with about a tablespoon of cooking liquid), spinach and chopped sundried tomatoes – cook lightly – add rice mix, steamed florets of broccoli and toasted pine nuts. Season with Himalayan salt and a sprinkling of fresh coriander (if you have).   A wholesome dish using only fresh ingredients.

I had a bowl of this mix after a weights session at the gym – really satisfying with low GI foods providing a slow release of energy to keep me going for the rest of the afternoon.

Chickpeas are a source of protein and help to repair and build muscle following exercise. B
roccoli provides a high amount of vitamin C, which helps iron absorption in the body„ and also eases the symptoms of the common cold – great for this time of year.  The potassium in broccoli helps those battling high blood pressure, while a large amount of calcium helps combat osteoporosis. Potassium is necessary in water and acid base balance of the body, aids in the conversion of glucose to glycogen (the storage form of glucose that will be used up if the body needs it such as in fasting), serves as a chemical agent to many enzymes that are needed for body processes.

CHUNKY SWEET POTATO FRIES – a healthier way to enjoy potato chips!I par-boiled the sweet potato first before chopping into long chunks and roasting in the oven.  I think it definitely helped to crisp them up on the outside and leaving them nice and fluffy on the inside. Peel sweet potatoes and cut either in half or in quarters (lengthwise) depending on size of potatoes.  Place the potatoes in a saucepan of water (enough to cover potatoes) and bring to the boil at a medium to high heat.  Switch the heat off and drain.  Allow the potatoes to cool slightly before cutting into long even chunks.  Place enough olive oil in a baking tray to cover the base but not so that it’s thick in oil.  Should skim the surface.  Place in the oven for about 3-4 minutes.  Take tray out and carefully place potatoes in the tray taking care as oil may spit.  Place potatoes in oven and roast for about 15 minutes – keep an eye on them – turn them over and roast for another 10 minutes or so until golden brown.   Take care if potatoes are uneven in thickness some will cook quicker than others – remove potatoes that are cooked and leave the others to roast further.The avocado cream is just avocado mashed with a mashing utensil and then whipped up further using a fork.  Seasoned slightly with salt.The other dip is Torfunesa – a much healthier version of mayonaise.  See my post on Facebook  for all it’s nutritional value.Enjoy!  X

CHUNKY SWEET POTATO FRIES – a healthier way to enjoy potato chips!

I par-boiled the sweet potato first before chopping into long chunks and roasting in the oven.  I think it definitely helped to crisp them up on the outside and leaving them nice and fluffy on the inside. 

Peel sweet potatoes and cut either in half or in quarters (lengthwise) depending on size of potatoes.  Place the potatoes in a saucepan of water (enough to cover potatoes) and bring to the boil at a medium to high heat.  Switch the heat off and drain.  Allow the potatoes to cool slightly before cutting into long even chunks.  Place enough olive oil in a baking tray to cover the base but not so that it’s thick in oil.  Should skim the surface.  Place in the oven for about 3-4 minutes.  Take tray out and carefully place potatoes in the tray taking care as oil may spit.  Place potatoes in oven and roast for about 15 minutes – keep an eye on them – turn them over and roast for another 10 minutes or so until golden brown.   Take care if potatoes are uneven in thickness some will cook quicker than others – remove potatoes that are cooked and leave the others to roast further.

The avocado cream is just avocado mashed with a mashing utensil and then whipped up further using a fork.  Seasoned slightly with salt.

The other dip is Torfunesa – a much healthier version of mayonaise.  See my post on Facebook  for all it’s nutritional value.

Enjoy!  X

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