Category Archives: nourishment

New Year, New You

I’ve made a few bits and pieces the last few days but haven’t had much time to blog.

Here’s a selection of foods I’ve whipped up in a hurry.
This parfait was fun to make with my son & gave me the much needed protein after a mini workout. I’ve been trying to walk daily for about 45 minutes and run small sections of my route.
I used zero fat Chobani Greek yoghurt with blueberries, raspberries, linseed, sunflower & almond mix (lsa) and bee pollen. 
All these were just layered in a small glass.
******
A favourite with my son is Chow Mein.
I made a low fat version of this using Slim Rice ( I had no noodles left in the cupboard!) & it came out filling & yummy!
Again this was a throw together meal.
Wee Man enjoyed cutting up the cabbage & we grated the carrot. I used a lean beef mince for this dish too.
My Low Fat Chow Mein came in at about 150 calories a serve. 
I used a McCain recipe base, grated carrot, sliced cabbage, diced onion & lean beef. Once all the meat is cooked & the veggies soft I threw in the warmed slim rice. YUM!
******
This is my absolute favourite.
I wanted a quick but tasty warm breakfast. This would be suitable as a snack too. Modify it to your taste.
You will need: 
3 egg whites & 1 whole egg & a handful of grated cheese.

Whisk the eggs & microwave for one and a half minutes. Sprinkle in the cheese, saving a little for serving, microwave for a further minute and then serve. Sprinkle on the cheese and ENJOY! 

This sets you back about 150 calories.
3% carbs, 60% protein & 37% fat.
*******

Love me a pizza!! 

This pizza was completely vegan.
I used a vegan pita bread, Cheezly motzerella cheese, spinach, chargrilled vegetables ( zucchini, eggplant, capsicum, olives) & some Tofutti cream cheese instead of a tomato paste base.

The pizza cooked in about 10 minutes on about 180 degrees.

A lovely light meal at about 300 calories. 

Coconut Yoghurt Smoothie

I think this is the best smoothie that I’ve made so far…

It is completely dairy free, gluten free & vegan. 

I had some coconut yoghurt in the fridge so I popped it in a blender along with two frozen bananas a tablespoon of chia seeds a teaspoon of agave syrup and a handful of frozen blueberries. 

Blend all ingredients and it will become a thick consistency. It’s a very creamy and sweet but bursting with antioxidants, potassium and is low GI.
Wee Man loved this combination too & said it tasted like melted Ice Cream! 
Yum!!

24 Days of Salad: Tasting Plate

This has to be my favourite type of salad.

A bit of everything without the pile of greens! 
Usually a plate of lettuce with a few chopped up vegetables isn’t exactly enticing but a small variety of vegies and sauces displayed right, look much more appealing.
Try mushrooms, mini capsicums, pretzels (yes pretzels), nuts, mayonnaise and cheeses can make all the difference. It almost turns into a platter, hence tasting plate.

I used egg free mayonnaise, salsa and some left over salad dressing (see my radish and apple post) from a previous day as my sauces. I find it fun to dip the vegetables rather than have a ‘dressing’.
I had a few bits and pieces left in the fridge- half an avocado, some olives and mushrooms so I added some sliced capsicum, feta, artichoke hearts & mung bean sprouts.
It’s a light dish, and was my dinner after finishing work at 9pm.
The calories are fairly low too, but types of mayonnaise and depending on dressings or dips used can make all the difference.
I prefer to eat vegan or vegetarian when I can and I find the alternatives, like vegan mayonnaise and cheeses feel better during digestion and give my stomach a lighter feeling. I find there’s less bloat too.
There are so many ‘better’ options these days and so many things can be made from scratch too.

24 Days of Salad: Mediterranean Mix

Tonight’s salad consisted of a few handfuls of mixed green salad leaves & some marinated vegetables.

I was cooking the family some seafood so I added a few prawns to my mix of feta, olives, semi dried tomatoes & anchovies.

This was a really quick & easy dish to throw together & was a fresh, fuller meal than previous salad dishes. 
Salads are so versitile and easy, I’m looking forward to trialling some new ‘salad’ dishes. 

24 Days of Salad: Radish & Apple Slaw

Easy to prepare & comes together in a matter of minutes. Perfect for a 30 degree evening too!

Combine a couple of cups of pre-made coleslaw with a handful of walnuts. Cut up two large radishes & add to the slaw. 
Slice a medium size apple & add to the mix (I used a Pink Lady). 
For a dressing I mixed 2 tablespoons Dijon Mustard & 2 tablespoons white wine vinegar & a few drops olive oil. 

Combine the ingredients with your desired amount of dressing and heap onto a serving plate.
Great as a meal or side salad.