Quick n healthy omelette
1 egg plus 2 egg whites, salt and pepper to taste and a sprinkling of Chipotle seasoning (Woolies), lightly beaten. Pour in small non-stick pan on a medium heat. Turn over once set at bottom. And that is it!
Serve in a wrap with lots of lettuce and a dash of mayo, Tabasco or sriracha!
PS: If you dont have Chipotle seasoning, add a sprinkling of cayenne pepper and smoked paprika!
I love smoothies! It is quick and easy snack or even meal (breakfast! yay!) And it is a very convenient way to get your fruit and veg servings in one go. I dreaaaam of a Nutribullet (Dear Santa… is it too early to ask… promise I will be GOOD!), but for now, my little stick blender does the trick!
First up – Banana and Mango smoothie.
What I omitted when I made this one was some crushed ice (was in too much of a hurry!), but you can definitely add some. I used frozen banana though, it also help to coooool your drink.
1 banana (frozen if you are prepared!), peeled and cut into chunks
1 mango, peeled and cut into chunks (I know it is more expensive, but I prefer to buy mangos prepared already, what a mess to clean!)
100ml vanilla yogurt
100ml fat free yogurt
And now, a short cut to tropical goodness – 1 few drops of coconut essence.
Blitz and enjoy!
Don’t you just love these tiki glasses?? Got it from Mr Price Home – got get some 🙂
Banana and Apricot smoothie
Yes, there is a theme – I believe that all smoothies MUST have at least one banana in! Especially if you want to enjoy a filling and smooooth drink.
And as above – I use a mix of milk and yogurt, otherwise it may be too thick or too thin!
So the only difference – I replaced the mango with 4 apricots. Lovely and sweet!
And that is smoothies for you – you can mix up your fruit options, maybe even add some veggies, like spinach or celery. For a more filling breakfast, mix in a portion of raw oats or All Bran flakes!
First post of 2017! Yippeee-ka-yaayyy! Here’s to a much healthier year!
After the overload of meat the past month or so – my body is actually CRAVING veggies! And as you all know – I do believe I am an undercover vegetarian! 😉 So, our last ‘braai for lunch during the week’ before we go back to work.
Here goes! VERY experimental! LOL!
2 medium onions
1 green pepper, cored
4 tsp olive oil
125g mushrooms
100g breadcrumbs
2 eggs
Salt and Pepper
Liberal sprinkling of Garlic and Herb Seasoning
Finely chop the onions, green pepper – I used the food processor, quick and easy! Fry in olive oil until cooked through. Add mushrooms, chopped (also short cut – food processor!) Fry for a few minutes for mushrooms to cook through. Remove from heat and cool until easy to handle.
Add the rest of the ingredients – and form hamburger patties – I got 4 out of this batch. Okay, here’s the tricky part, the consistency was slightly mushy, so I was afraid that it will all fall apart on the grill! Grilled it on foil first, but then I changed my mind and popped it in the over to oven-bake. So I KNOW that it works well if baked in the oven! 🙂
Looks yum, not so? And it was!
WL – serves 4, 1 serving = 1 CC (actually a bit less), 2 veg, 1 fat, 1 Prot
(WL portion breakdown does not include the bun!)
Although I really love Sweet Potato, I seldom managed to cook it without it being mushy. And mushy is absolutely fine – but not in a salad! Also, I’m so used to it being served with lots of sugar/honey/butter, etc. So I was keen to try a ‘healthier’ option. So with this one I actually didn’t do too bad!
So here is a lovely Meatless Monday salad! It is based on a recipe I saw in the Ideas Magazine a while ago, but I did tweak the quantities and ingredients a bit.
160g cooked sweet potato cubes (soft but not mushy!), kept aside to cool
50g grated carrots
2 – 3 sundried tomatoes, cut into strips
30g low fat feta, crumbed
1/4 red onion, chopped
Mix all these ingredients together
Dressing – mix 30ml low fat mayonaise, 30ml white wine vinegar, about 1 ml Worcestershire Sauce
To serve – lettuce and chopped fresh parsley
Putting it all together for serving:
Place sweet potato mix on a bed of lettuce, drizzle dressing over and top with some freshly chopped parsley
WL breakdown: 2 CC, 1 fat, 1 Prot, 1 Veg
How cute is this! Just HAD to make something for Halloween! 🙂
I got the idea from a photo I saw on the internet, so it is by no means original! LOL! I did make up my own ‘stuffing’ though!
Serves 2
1 yellow pepper per person
Stuffing
10ml olive oil
1 onion, chopped
Crushed garlic and herb
A sprinkling Woolies Puttanesca seasoning
A handful cherry tomatoes, halved
Salt and Pepper to taste
50g cooked spaghetti
About 50g cooked butternut, mashed and seasoned
1 serving = 1.5 veg, 1/2 CC, 1 Fat
I’ve been craving Egg Fried Rice for a while now – the healthier option of course! So here we go, fresh pineapple for extra flavor (without adding too much sweetness) and a bit of crunch.
100g fresh pineapple
5ml olive oil
50g chopped onion
1 small red pepper, chopped
1 small green pepper, chopped
1/4 tsp chopped chili
1/4 tsp crushed ginger and garlic
140g cooked brown rice (firm, but not soft)
1 egg
1ml chinese 5 spice (or according to taste)
Salt to taste (or low sodium soy sauce)
Fry onion in olive oil until soft. Add garlic, ginger and chili – and fry for a minute for flavors to develop a bit. Add chopped peppers and fresh pineapple (and a little bit of water if needed). Fry for a few minutes until peppers are soft. Stir in cooked rice, egg and rest of ingredients and cook until egg is set. Serve with fresh coriander or spring onions.
TERRIBLE photo! Apologies!
2 CC, 1 Prot, 2 Veg, 1 Fat
I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon! And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub! I use it so often, that I always buy 2 containers at a time! Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.
Here’s a quick and healthy salad to make the most of those flavours:
Serves 1
80g cooked couscous
75g chickpeas (tinned/cooked)
A big handful of fresh rocket
30g soft dried apricots, chopped
10g toasted almond slivers
Dressing
100g plain fatfree yogurt
1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)
Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing. Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.
2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk
Inspired by Buzzfeed Recipe
It seems as if we jumped straight from winter to summer! And, it is also time to concentrate on getting rid of this ‘winter body’. Yes, one step at a time!
This salad is so simple, with only a handful of ingredients – and really yummy 🙂
Serves 1
Lettuce and Herb mix (to serve)
150g fresh strawberries, cut in quarters or bite sized bits
25g red onion, sliced
90g smoked chicken, sliced
10g cashew nuts
Salt and pepper to taste
Put strawberries, red oinion, and smoked chicken on bed of lettuce and herbs. Sprinkle chopped cashew nuts over, season and drizzle with olive oil and balsamic reduction.
Super quick and easy!
1 Veg, 1 Fruit, 1 Prot, 1 Fat
If it is Thursday night it must be ‘vegetarian’ night! 🙂 Super healthy, quick and easy – curry for 1 coming up!
50g finely chopped onion
5ml peanut oil
1/2 teaspoon ginger and garlic paste
100g chopped red pepper
5ml Thai 7 Spice (Cape Herb & Spice)
a generous sprinkling of Robertsons Exotic Thai Season
75g chickpeas (tinned/cooked)
200ml fat free milk + a few drops coconut essence (saving calories, instead of using coconut milk)
Salt to taste
Fry onions in peanut oil until soft, add ginger and garlic paste. Fry for another minute or two. Add red pepper, spices and chickpeas. Add some water if needed – simmer for a few minutes until red pepper is soft. Add ‘coconut’ milk, season to taste and simmer for about 5 minutes.
And done!
Serve with some basmati or brown rice. And fresh coriander (that I forgot this time around!)
(Not the best pic, I know!)
1 Prot, 1.5 Veg, 1 Fat
Okay, this was VERY experimental! I haven’t even HEARD of a samp salad before 🙂 But inspiration hit (while looking for a new ‘carb’ option to try) and this is what transpired.
Dressing: (leave to infuse a bit). By the way, this salad can be made in advance, just add the tomatoes and salt just before serving otherwise it becomes soggy.
Okay, where was I… yes, the dressing (mix it all together):
1oml olive oil
2 TBSP freshly squeezed orange juice
2 TBS lemon juice
2 TBS White Wine Vinegar
1/4 tsp fresh garlic
A dash of cayenne pepper
A dash of ground cumin
Then,
Mix together (or pack in layers if preferred):
200g corn kernels (I used frozen corn, covered with boiling water and left to stand for 10 minutes, no need to cook)
140g cooked samp (I cooked this in advance, because it does take a while to cook – and then left to cool)
200g red kidney beans (tinned and drained)
100g chopped tomato
50g chopped onion
100g chopped mixed peppers (I used green and red)
Salt and Pepper to taste
Pour dressing over, and voila! I actually wanted to add some fresh coriander as well, but realised I was all out. Next time 🙂
WL Breakdown, serves 2 (LARGE portions), 1 Serve = 2 CC, 1 Prot, 1.5 Veg, 1 Fat