Tag Archives: healthy fats

Protein pancakes two ways: sweet or savoury

12 Jul

Hey guys,

How’s your week going? So I just got back from a lovely trip visiting my friends. It was so much fun seeing them again! But time flew by and before I knew it I had to board the plane and jet-set back home.

Usually when I’m away I try and keep up with posting and reading blogs, but this trip I barely opened my computer.  It was nice having a bit of a break from technology and just enjoying my time with friends.  I think it’s really important to just be where you are.  What I mean is that when you are with friend, relative, or your significant other, truly be there with them.  Don’t think about work, or tomorrow’s outing, or what’s on TV later.  Instead be present with that person, listen closely, and the moments you are spending together. It really makes life much more enjoyable!

Being on holiday also meant long leisurely breakfasts.  Like so many of you, I really really enjoy breakfast! So much so, that I often have it for dinner sometimes too.  I’ve recently been experimenting with my paleo protein pancake recipe, and have come up with two new mouth watering recipes that I’m sharing with you today.

Pumpkin Protein Pancakes

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:

  • 1/3 cup cooked mashed pumpkin
  • 1 tbsp (20 grams) raw mixed nuts (almonds, walnuts & cashews), ground into flour
  • 1 scoop Sunwarrior vanilla protein powder (equivalent to 17g protein)
  • 1 tsp ground flaxseed
  • 1 whole egg + 2 egg whites
  • 1 tbsp unsweetened almond or coconut milk
  • 1/8 tsp baking powder
  • 1/4 tsp cinnamon or pumpkin pie spice
  • Dash of sea salt
  • Stevia or other sweetener, to taste (optional)
  • Coconut oil or organic butter
  • Mixed berry syrup: 1/2 cup frozen mixed berries microwaved for 2 – 3 mins
Method
  1. Combine all ingredients, except coconut oil in a blender.  Process until smooth.
  2. Place a non-stick skillet over medium heat and grease with coconut oil.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until bubbles form on top, then carefully flip and cook for a further 2-3 mins.
  4. Transfer to a plate and cover with lid to keep warm
  5. Repeat with remaining batter.
  6. Serve pancakes with warm berry syrup.
Nutrition per serve (using 20g raw almonds, not including toppings): Calories: 325, Total fat: 16.8g, Total carbs: 15.5g, Fibre: 6.6g, Sugars: 3.5g, Protein: 35.8g
I’ve made these a few times and have had fun trying different toppings.  My favourite so far is blueberry syrup, cashew cream, and a drizzle of maple syrup.  These pancakes really satisfy on those mornings when I crave something slightly sweet, but also power me through until lunch from a hearty hit of protein.  And on the mornings I crave something savoury, I make these instead…

Savoury Sweet Potato Pancakes & Fried Egg

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:
  • 1/2 medium zucchini, grated
  • 1/4 cup cooked mashed sweet potato (about 1 small potato)
  • 1 whole egg + 1 egg white
  • 1/2 tsp dried chives
  • Salt and pepper, to taste
  • Olive oil cooking spray
  • 1 whole egg, for frying

Method:

  1. Combine grated zucchini, sweet potato, whole egg, egg white, chives, salt and pepper in a small measuring jug. Whisk with a fork to combine.
  2. Place a non-stick skillet over medium heat and grease with olive oil spray.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until edges are set, then carefully flip and cook for a further 1 – 2 mins.
  4. Transfer to a plate and cover with lid to keep warm.
  5. Repeat with remaining batter.
  6. To make fried egg: lightly grease pan again with cooking oil.  Carefully crack egg into a small ramekin.  When pan is hot, carefully pour egg into the pan.  Cook for several minutes, until the egg white becomes set, but yolk is still soft.
  7. Top pancakes with fried egg and serve.
Nutrition per serve: Calories: 220, Total fat: 10.1g, Total carbs: 14.8g, Fibre: 2.8g, Sugars: 6.1g, Protein: 18g

 

I absolutely adore these pancakes! The trick is to break the soft yolk and let it drizzle over the pancakes.  It really is the ultimate savoury syrup!  I love starting my day with protein and healthy fats as I find it keeps my blood sugar stable throughout the day.

Here’s to starting your day the right way

-Sarah xo

Do you prefer sweet or savoury breakfasts?
Any current food obsessions you would like to share (link welcome!)?

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Lemon Caper Snapper en papillote

12 Jun

I’m so glad many of you enjoyed yesterday’s post about the impact of mercury on your health.  As promised, today I’ll be sharing one of the two fish recipes I’ve recently made.  This snapper dish is a cinch to put together, has mimimal clean up, making it a perfect midweek meal.  The capers provide a nice salty burst, which offsets the flavours of mellow white wine and lemon.

Lemon Caper Snapper En Papillote

Prep Time: 5 mins

Cooking Time: 12 – 16 mins

Serves 4

Ingredients:

  • 4 Snapper fillets (about 600g)
  • 1 tbsp butter or olive oil
  • 4 tbsp white wine
  • 1 tbsp baby capers
  • Zest and juice of one lemon
  • 1/2 cup parsley, chopped
  • Salt and pepper, to taste

Method:

  1. Preheat oven to 200 degrees Celsius.
  2. Cut out 4 large pieces of tin foil or parchment paper.
  3. Place each fillet in the centre of parchment paper.
  4. Divide butter  (or olive oil), capers, white wine, lemon zest and juice evenly among the fillets.
  5. Season with salt and pepper, and top with parsley.
  6. Fold parchment tightly in a half moon shape, crimping the edges as you go.  You need to create a tight seal to steam the fish.  (You can also place each parchment inside tin foil and crimp the foil; it is sometimes easier to manage).
  7. Cook in pre-heated oven for 12 – 16 minutes, or until fish flakes easily.  Serve with extra lemon, steamed new potatoes and green beans for a complete meal.

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Motivational Monday: Change your Tuna

11 Jun

Hey all! I honestly can’t believe Monday has rolled around so fast! The last week of lectures just wrapped up and now it’s study time as exams start next week. Eeek! So as you can probably imagine I’m slightly stressed, definitely tired, but still very much pumped for today’s post :)

Today I wanted to talk tuna with all you, so I suggest we start at the very beginning…

If you are a fitness fanatic like me, canned tuna is probably in your repertoire of foods that you eat quite often.  It’s cheap, convenient, low in fat, and even comes in yummy flavours.  For a good year I’d say I had a can a day habit.  Whether it be on a salad at lunch, or with some crackers as a snack, tins of tuna always made a regular appearance on my plate.  And I thought nothing of it.  I was in the mindset of fish being a healthy addition to my diet, but I was unaware of the hidden dangers lurking in those tins – Mercury.

Mercury occurs naturally in the environment and tends to accumulate in the aquatic food chain, as methylmercury. This is because mercury from the ocean sediment is transformed into methylmercury by microorganisms.  The mercury is then absorbed by fish through their gills as they swim, and digestive tract as they eat.  So it’s not just Tuna that is affected! All fish will have some level of mercury in them, but the exact amount can vary between species and regions.  As a general rule of thumb, the bigger the fish, the more mercury it is likely to have.

But what does methylmercury actually do and why is it harmful to us?

When ingested, methylmercury is completely and readily absorbed in the gut.  From here it binds strongly to proteins, and amino acids, such as cysteine.  The body mistakes this methylmercury and cysteine complex to be the familiar essential amino acid, methionine.  Because of this, the molecule is freely transported across the body, and even goes through the blood-brain barrier, and can lead to damaging effects.  Mercury also takes a long time to break down in the body (it has a half life of about 50 days), so accumulation and toxicity is possible.

Symptoms of toxicity are often hard to differentiate from other disease states, but some signs include:

  • impairment of the peripheral vision;
  • disturbances in sensations (“pins and needles” feelings, usually in the hands, feet, and around the mouth);
  • lack of coordination of movements;
  • impairment of speech, hearing, and walking;
  • and muscle weakness
Ok so before you start freaking out and throwing all your cans of fish in my face, know this: You can still enjoy your favourite seafood fare in moderation!  A balanced diet with 2 – 3 serves of fish per week is considered a safe and beneficial intake, according to the Food Authority of NSW.  Furthermore, fish such as wild salmon or sardines, are packed with healthy omega-3 fats, iodine, and are a great protein source.
I have personally kicked my can a day habit of tuna and opt for fresh fish instead. Sure it takes a little extra time to prepare, but  it also means more variety in my diet and the fun of trying different recipes!  And for those days when I need a quick meal or snack, I now turn to canned sardines, which are perfect mixed in salad or mashed and spread onto gluten free toast.
If you are in need of some meal ideas, stayed tuned! This week I’ll be posting the recipes for my Lemon Caper Snapper en papillote and Crispy Seared Salmon with Dill.
And for those who are interested, here is a list of the mercury levels of different fish.
Here’s to a happy and healthy week ahead.
-Sarah xo
How often do you eat fish?
What is your favourite fish recipe?

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Tasty not sexy recipe #1: Mediterranean Meatballs

31 May

Like a lot of health food bloggers, I really enjoy cooking, and sharing the fruits of my labour with my lovely readers.  For me it is a creative  and therapeutic outlet (and baking up a batch of healthy cookies is also way cheaper than seeing a therapist too!). Whether I’m experimenting with new-to-me ingredients, putting a healthy spin on a classic dish, or just baking some comforting cookies, the kitchen is my ‘zen’ zone.

My dream kitchen

But to be honest, a lot of the stuff I cook doesn’t get to grace the pages of my blog.  Half of the time I will make something really yummy, only to realise halfway through eating that I never took a picture!  Pretty sure nobody wants to see a half eaten plate of food, so I usually just continue chowing down instead.  The other half of the time, I make something really yummy and take a picture only to realise….it doesn’t look all that sexy.  Which brings me to this post: Tasty not sexy.

I think seeing so much media around food photography and food styling has made me really critical of my abilities as a home cook.  Sure I want my food to look good, but the more important thing is how it tastes!!!  So I decided to stop being Miss Judgy Pants about the quality of my photography and just share the recipe instead.

Tasty not Sexy Recipe #1: Mediterranean Meatballs

Gluten free (Grain free option), dairy free, Low FODMAP

Seriously how do you make a ball of meat in tomato sauce look appetising?  But who cares anyway.  These balls are filled with the goodness from shredded broccoli, chopped celery, baby eggplant, and even pureed parnsips!   My brother is like the ultimate vegetable hater, so I take every opportunity to sneak in extra veggie nutrition where I can.  He didn’t detect any flecks of green so gobbled them down happily (and then proceeded to eat the leftovers too).  I made close to 50 meatballs from this recipe so feel free to freeze the leftovers for a quick dinner mid-week.  

Prep time: 25 mins        Cooking time: 45 mins

Makes about 45 meatballs

 Ingredients:

  • 2 tbsp garlic infused olive oil, divided
  • 1 large stalk celery, finely diced
  • 1 stalk of broccoli, grated
  • 2 finger eggplant, finely diced
  • 1 medium parnsip, peeled, boiled & pureed (about 1/4 cup puree)
  • 1/4 cup gluten free rolled oats, ground into flour**
  • 1 tsp dried oregano
  • 1 tsp dried chives
  • 1 cup fresh basil leaves, cut chiffonade
  • 1/2 tsp sea salt
  • Fresh ground black pepper
  • 1 tbsp Worcester sauce
  • 1 whole egg + 1 egg white
  • 500g lean beef mince
  • 250g lean pork mince
  • 500ml tomato & basil pasta sauce

To serve

Method:
  1. Heat 1 tbsp garlic oil in non-stick pan.  Saute celery, shredded broccoli, and eggplant for 8 – 10 mins until soft.  Add water one tablespoon at a time to prevent vegetables from sticking to pan.
  2. Combine cooked celery mixture with remaining ingredients, excluding tomato sauce. Mix thoroughly using clean hands.
  3. Using your measuring spoons, scoop out a tablespoon of meat mixture and form into a balls.  Mixture should make about 40 – 50 meatballs.
  4. Cover meatballs loosely with plastic wrap and chill in the fridge for 10 mins to firm up.
  5. Heat remaining 1 tbsp garlic oil in non-stick pan.  Saute meatballs in batches, for several minutes until browned on both sides.  Once all meatballs are browned return them to the pan and add tomato pasta sauce. Season with salt and pepper if desired.
  6. Reduce heat to low and simmer covered for 25 – 30 mins.
  7. Serve with gluten free pasta, vegetable spaghetti and a green salad.
**Substitutions: To make this grain free omit the oats and use 1/4 cup walnuts or almonds ground into flour.

You will probably see a few more entries in the tasty not sexy series over the coming weeks and I do hope that you try some of the recipes.  While they might not look as appealing as pictures from a magazine I can assure you they taste terrific.  And if you are being super judgemental about your own abilities I urge you to stop! You are only human and don’t need to do everything perfectly.  So make your food tasty and nutritious, snap a quick pic and eat!

What’s your favourite dish that’s really tasty but not so sexy?

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Motivational Monday: Going Meatless

21 May

Happy Monday guys!  How was your weekend?

Mine was action packed with fun and not-so-fun events.  But let’s focus on the fun ones shall we?

On Saturday I attended a food photography and styling workshop with Dario Milano.  It was an intimate setting in his workshop, with 5 other lovely ladies attending.  Most of them had food blogs, loved to cook, and of course take lots of pictures.  You can imagine we all got along swimmingly!

Being a group of mostly novice photographers, Dario took the time to go over the basics of adjusting the settings, and helping each person with their camera.  I don’t own a DSLR, so was lucky enough to borrow one of Dario’s for the duration of the class.  It was great fun seeing what a really good camera can do!

Over the next few hours we played with light and shadows to make the piece of food look appetising and natural.  Dario had been to the farmers market that morning, and picked up some beautiful produce to photograph including tri-colour carrots, baby fennel, oranges, red apples, and some baby potatoes that had a beautiful pink hue. Unfortunately I don’t have any photos from the day as I was borrowing the camera, but I will be sure to post some up as soon as they are sent through to me.  I was just eager to tell you all about the exciting day!

Seeing and photographing all that beautiful produce on saturday got me thinking about the great simplicity of eating meatless.  To be honest, I actually quite enjoy eating vegetables and fruit. I’m the kind of gal who will dig into a big plate of steamed veggies  and revel in their deliciousness.  Especially broccoli.  So today I thought I’d do a little recipe round-up of some meat free meals.

Eating a meatless meal is not only beneficial for your health, it is also kind to the environment.  A few advantages to eating meat free include:

  • Reduced risk of cancer
  • Reduced risk of heart disease
  • Reduced risk of becoming overweight or obese
  • Reduction in your carbon foot print
  • Reducted water usage
  • Reduced fossil fuel dependence

The great thing about meatless meals is they are also kind to your wallet.  Seriously, what’s not to love?  (Ok maybe brussel sprouts, but that’s just a personal dislike).

To get you started I’ve rounded up a few yummy looking dishes for inspiration, but feel free to create your own.  Let your fresh produce be your guide! Try a lovely fresh salad at the beginning of the week, and make some soup on the weekend when you have extra time.  Balance it out by adding some beans, lentils, or a handful of nuts for a hit of protein that is sure to keep you satisfied!

Meatless Meal Ideas

Try this Eggplant and Arugula Wraps with Tomato Basil Cashew Cheese by Gena @ Choosing Raw for lunch

Copyright Gena @ Choosing Raw

Or maybe a Mango Basil Personal-Sized Tortilla Pizza by Averie @ Averie Cooks

Copyright Averie @ Averie Cooks

Or even a big juicy Veggie Burger by Angela @ Oh She Glows

Copyright Angela @ Oh She Glows

As you can see meatless meals are just as enticing and delicious.  So put that bacon back in the fridge and veg out!

What is your favourite meat free meal or snack?

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Stupid Food Rules & Chewy Chocolate Cookies

5 May

I have always believed there is power in truth.  And today I am coming clean about a few things.  Firstly, I’m not perfect. Nor do I wish to be.  There was a point in time where I strived to be the ‘perfect daughter’ or the ‘perfect girlfriend’ or have the ‘perfect body’ and it almost killed me.  Striving for perfection is what led me to an eating disorder.  It affected all areas of my life: my relationships, my family, my friends, my work, and my ability to study.  Everything that had been going so well just slowly started to fade away as I became deeper and more obsessed with food. Or really the lack thereof.

But one day I decided enough was enough.  Life was worth living, and I knew I needed to change.

I can’t say the process has been easy, but it has been worth it.  I think recovery for each person is very much an individual thing. Each person has their own journey of self-discovery, slowly undoing the damage that was caused and learning to love themselves again.

When I was in the initial stages of recovery (circa 2010), I decided to seek out the advice of a dietitian.  She and I worked closely together, sticking to a meal plan to keep me on track and get my weight moving in the right direction.  Regular eating and increasing portions became easier with time, but the mental side was a real struggle.  Telling that mean voice in your head to just shut up.

No you’re not fat.

No you’re not lazy.

Yes you should and can eat dessert.

Overcoming stupid food rules and being kinder to myself is how I know I’ve come a long way.  You know you’re a little more healed when you can laugh at all the silly restrictions you used to put on yourself.  My mom and I were doing this yesterday, and I was in stitches remembering how pedantic I used to be.  The conversation went a little like this:

Me: ‘Hey do you remember there was a time when I wouldn’t eat fruit?’

Mom: ‘Yeah you were nuts.’

Me: ‘I know, but it wasn’t me, it was the eating disorder.  That thing yelled stupid sh*t at me like ‘Ohmygod fruit has sugar! Sugar is the devil! Eat that and die biatch’

Mom: ‘Haha, I’m glad those days are behind us!’

Me: ‘Yeah me too.  Now let’s make cookies and get high on sugar!!! Mwa ha ha ha’

I’ve overcome a good many food fears, but it didn’t happen overnight.  For me it was a process of unlearning bad habits, and replacing them with more helpful ones.

From no fat, to low-fat, to ‘Do you think bacon goes with this?’ (obviously I’m making up for lost time!)

bacon wrapped caramelized sesame asparagus @ How Sweet It Is (Click on picture for recipe)

From chicken breasts, to chicken thighs, to ‘I’d like my steak medium rare thanks.’

From lacklustre, to ho-hum, to loving life.

And from self-hate, to self-acceptance, to ‘Damn girl nice booty!’

I feel like a little more me and a little less e.d. every day.  But like I said, I’m not perfect.  I still have my bad days too.  The difference is now I choose life.  I accept those bad days for what they are and move forward.  Because I deserve to be happy, I deserve to work towards my goals, and you better believe I deserve to eat cookies!

Prep Time: 10 minutes         Cooking Time: 25 minutes

Makes about 30 cookies

Ingredients

  • 6 egg whites at room temperature
  • pinch sea salt
  • ¾ cup coconut sugar (or other natural sweetener)
  • ¾ cup unsweetened cocoa powder
  • ½ tsp pure vanilla extract
  • 40g dairy free dark chocolate (70% or greater), chopped
  • ½ cup + 1 tbsp unsalted dry roasted hazelnuts, chopped

Method

  1. Line 2 cookie sheets with baking paper. Preheat your oven to 175°C (350°F)
  2. Using an electric mixer, beat egg whites with salt until soft peaks form.
  3. Gradually add coconut sugar and continue beating until stiff peaks form.
  4. Fold in cocoa powder, vanilla, chocolate and ½ cup hazelnuts and mix until combined.
  5. Drop batter by rounded tablespoon onto prepared cookie sheets, dividing evenly.  Garnish with additional chopped hazelnuts.
  6. Bake 1 cookie sheet at a time on oven’s middle rack for 10 to 12 minutes per sheet, until cookies are no longer shiny.
  7. Allow to cool 5 minutes before removing from sheet.  Transfer to cooling rack.
  8. When completely cool, store cookies in air tight container, lined with baking paper.  Cookies keep up to 1 week at room temperature, or can be frozen for up to 3 months.

To download a printable version click here: Chewy Chocolate Cookies

These cookies are like slightly sticky with a chewy texture that is similar to a brownie.  On their own they are delicious, but if you are feeling in the mood for something even more satisfying, then do what I did: make an ice-cream sandwich!!!

Gluten & Dairy Free Ice-Cream Sandwiches

Simply make up a batch of banana soft serve, spread a small portion in between two cookies, and stick it in the freezer for 10 – 15 minutes to set. Pure bliss!

What fears have you overcome?
What is your favourite type of frozen dessert?

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Motivational Monday: Less is More

30 Apr

Haaaaaaappy Monday!!! Right now I’m feeling pretty darn excited because I just finished my last mid-semester exam! I can breathe again (well at least for a little while).  I’m also pretty darn excited for another reason…today’s post!!! Today the lovely Shira from In Pursuit of More will be taking over Motivational Monday and sharing a bit about herself along with an amazing recipe. Hope you guys enjoy!

Good Day Diva readers! So happy to be here and to be guest posting on Sarah’s awesome blog!

The blog world is so very full of amazing, driven, and passionate people – Sarah is no exception as she writes, stays fit, eats incredibly well all while studying hard to boot! Anyone that can successfully juggle all those things is an inspiration in my books, so with that, it’s a pleasure to be here, and a pleasure to meet you all!

When I started my blog in January, I was well underway with the much larger project which is the reason I am here today.

It was just over a year ago today that I took action to make changes in my own life that would help me heal from (what was becoming) a dangerous and un-fulfilling addiction to shopping. I was at a point in my life where I had everything I could ever want, but somehow was still struggling to be truly happy. If you like, feel free to read about it here at the IPOM site.

I set to work on setting up a non-profit organization called Not So Fast that would feed people who had less than me. And I started fasting. I thought if I could do it, perhaps others could too?

Since fasting simply means to abstain, I just called it ‘going without’.

One day a week I’d go without a store bought lunch. The next week I might skip a glass of wine with dinner. Other days I might fast for an entire day (if that was feeling good to me). The money I didn’t spend on food was donated to those who would otherwise go hungry.

Learning how to ‘live with less’ was something that was sorely needed in my life at that time, and it led me to start IPOM, a blog about ‘living with less’ and finding more while doing it!

Not So Fast has yet to officially launch, but while we set up (it’s quite a massive project), IPOM was started to start the celebration of the food we eat, and the blessings we have, knowing that not all are as fortunate as we. I’ve had so much fun so far and met so many wonderful inspiring people along the way – it’s been amazing to share in the journey!

Today I’ll share with you a wonderfully simple and tasty salad dressing recipe featuring extra virgin olive oil and fresh basil. Here in Canada, summer is about to start, and for those Diva readers in Australia, fresh basil is a wonderful last kick at the can for summer before the Autumn season moves in full force!

I hope you enjoy this little recipe as a simple, delicious way to get more greens into your life – perhaps just what we might need on this Monday! I’ll let you be the judge….now let’s get to it, shall we?

The Less:

Less bottled dressings for salad means fresher oils and ingredients all around. Less packaged goods means less waste and more fresh flavor. Less ingredients means a chance for ingredients to shine, so maybe you can shine (just a little) too :)

The More:

More fresh herbs means more fresh green summer flavor. More olive oil based dressings means more heart healthy meals. More delicious reasons to eat salad means more good feelings all around, so you might just eat salad everyday!

Easy Fresh Basil Salad Dressing:

  • (1/4) cup extra virgin olive oil
  • (2) tbsp red wine vinegar
  • (1) tbsp dijon mustard
  • (1) tsp salt (or to taste)
  • (1) tbsp sugar (or alternative sweetener)
  • 8 leaves of fresh basil
  • (1-2) tbsp water (optional)

Combine all ingredients (except water) in a blender, and blend on high until fully emulsified. Taste to correct seasonings, and add water to thin if desired.

Voila! The bountiful, sweet taste of summer is easily at hand to dress your greens, grains, or even on a cold noodle salad! I enjoyed it over the weekend with fresh bitter frisee, cubes of raw firm tofu, avocado and gomashio.

It was incredible!

No act of kindness, no matter how small is ever wasted.

~ Aesop

Enjoy this recipe – and thanks so much for reading! Also, a huge thanks again to the Diva for the invite!

Wishing you all a wonderful Monday full of more!

Yours in Less,

Give us the less and more in your life.  Anything you wish to cut back on?  What would you add instead?

I’ll go first. Less food wasted at the end of the week, and more hearty soups to use up the odds and ends.  Also less paper towels for cleaning and more reusable washcloths instead!

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Adventurous April: The Final Countdown

28 Apr

Hey guys! How are you all??? So first of all I’d like to apologise for being a little m.i.a. this week.  As you probably know, I’ve been madly studying for mid-semester exams.  Well I’ve completed two, and have one left on Monday.  I’m feeling quite worn out mentally, but I’m pushing through.

Even though I’ve been a busy bee studying, I still managed to find some time for a few adventures. This is officially the last week of adventurous april, and I wasn’t about to let exams get in the way of having just a wee bit of fun!  Here’s a recap of this week’s adventures:

1. Pomegranate

Before this week I don’t think I’ve ever tried a pomegranate.  But when I saw that they were on special at the store, I decided to pick one up and try it out.  After removing the arils from the fruit, I quickly got to work for recipes to try with this new-to-me ingredient.  I came across a tropical inspired oatmeal recipe that sounded right up my alley, and used it as inspiration for this great protein packed breakfast.  I give you Pomegranate Power Porridge!!! It’s just a simple variation of my Banana Berry Oatmeal Soufflé, but tastes very light and fresh.  I especially love the burst of flavour when you bite into one of the pomegranate arils!

From this...

To this!

The close up...oooohhhhh

Click here for the recipe: Pomegranate Power Porridge

2. Bacon

Yes you read that right! I also tried bacon for the first time.  Growing up I was never a fan of bacon OR eggs.  Well last year I made the leap and started eating eggs, so naturally bacon is the next step to the equation.  Part of the reason I avoided trying bacon was the fact that I thought fat was bad, but now that I’m over that whole saga, I decided to give it a go.  I cooked it up and added it to a nice big salad with some corn and leftover chicken.  I’d love to show you exactly what it looked like, but sadly hunger got the best of me.  But you all know what a salad looks like right??? In case you don’t it was pretty similar to this:

3. Fancy Pants

I have a confession to make: I’m fairly slack when it comes to dressing up for uni.  I would live in workout gear if it were socially acceptable to do so.  But do you ever notice how good you feel when you put in that extra effort?  Your confidence radiates, you have a bit more spring in your step, and feel dead sexy. Ok ok let’s not get carried away here…

With exams on, putting in that extra effort was definitely a challenge.  But I really felt the confidence in my appearance would translate into confidence that I was going to ace my exam!  Positivity feeds off itself right?

Red seems to be my colour!

4.  Photography

Since starting this little blog of mine, I’ve taken a keen interest in photography.  I currently use a point and shoot to take most of my shots, but get frustrated with how they turn out sometimes.  To be honest, my Dad’s iPhone takes better pictures!  So I’m saving up to buy a camera, and have also decided to some money into improving my skills.  First on the agenda is a food styling and photography workshop in a few weeks time (adventurous april is being extended in my books).  The guy who runs it, Dario, said he would be happy to lend me one of his cameras for the class. I’m super excited and can’t wait to learn some tricks of the trade!

Rhubarb Crumble. Photo Courtesy of Food Pixels.

5. Meeting my fitness idols!

This weekend the Australian Health and Fitness Expo was on at the Sydney Convention Centre.  Being a pilates instructor, I got free entry into the event, so there wasn’t any way I was going to miss it.  Especially because some of my fitness idols would be there!!! Specifically Lindy Olsen and Alicia Marie.  I got to meet them in person, and even had my photo taken.  Really made my day.  That and all the free samples.  Who doesn’t love free stuff right!

Alicia Marie, Me, and Lindy Olsen

Phew, what a week!!! Anyway tomorrow is back to studying for my final test on Monday.  And speaking of Monday, I’ve got a special treat coming up for you, so stay tuned! Hope you all have a great weekend!

Who are your idols? Have you ever met them in person?
Do you have any foods that you like now, but hated growing up?

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Breakfast for Dinner

17 Mar

Have you ever walked into your kitchen, opened your fridge to look through what’s there and felt completely uninspired?  You’re hungry, you want food, there IS food in the fridge, but nothing really appeals to you? So you walk away and ponder for a few minutes, return to the fridge and have a look again.  Something inside you is hoping that maybe the ingredients on your shelves have changed, or perhaps dinner cooked itself and is just waiting to be reheated.  But no such luck.  So you close the fridge door, walk to the computer, and check Facebook for a few minutes (or hours depending on hunger levels).

Fridge full of food...nothing to eat

Eventually your stomach starts to grumble again, so you get up and go to the kitchen.  You open the fridge door and take a good look around again.  Your mind is going ‘What do I want? What should I make? Not chicken again please!’ But none of the ingredients you have on offer are calling out to you.  Just before you are about to throw in the towel and reach for a bowl of your favourite cereal, you spot the humble brown carton on the bottom shelf of your fridge.  You smile and shout ‘Eureka I’ve got it! It’s breakfast for dinner tonight!’

Breakfast for dinner is one of the great pleasures in life.  One of my fondest childhood dinner meals was French toast. I thought my mom was pretty awesome (and she is!) for letting us having eggy fried bread with maple syrup and fruit for dinner.  It always made my day.  Back then getting away with no veggies was always a plus.  My how times have changed!

When breakfast for dinner is on the menu, the options are endless.  You can make fluffy pancakes, or thin crepes and stuff them with sweet or savoury fillings.  And don’t forget about French toast or waffles either.  But sometimes you want something speedy, with minimal fuss, and that’s when eggs become the superstar!

Happy chickens lay happy eggs... Always choose free range or organic when possible!

A baked frittata, or simply scrambled are some of the fast fresh options that I enjoy.  It’s also a great way to use up leftover bits and pieces you have in the fridge. Toss in some leftover roast potatoes, the sausages you sizzled on the barbeque yesterday, or that bag of spinach you’ve been meaning to use all week.  Like I said, the options are endless!

If you want a quick delicious dinner, have a crack at making my easy Veggie Garden Scramble.  This basic recipe has a zesty little twist that I urge you to try.  If you are in the mood for a slightly more decadent dinner, I’ve included some links to a few other ideas I hope will inspire.  And if none of those appeal to you, then by all means go to the cupboard and make a deluxe bowl of your favourite cereal; the ultimate dinner of champions!

Veggie Garden Scramble

Prep Time: 10 minutes         Cooking Time: 10 minutes

Serves 1 – 2

Ingredients

  • 2 whole eggs (or a mix of whole eggs & egg whites)
  • 1 tbsp non-dairy milk, such as So Delicious Unsweetened Coconut Milk
  • 1 cup chopped vegetables, such as mushrooms, zucchini, or broccoli
  • ½ – 1 cup washed baby spinach leaves
  • Zest of ½ a lemon
  • Salt and pepper to taste
  • Olive oil cooking spray

Method

  1. Spray a non-stick pan with cooking spray and place over a medium high flame.
  2. Add chopped vegetables and sauté for 5 – 8 minutes, until lightly cooked.  Remove from pan and set aside.
  3. In a small bowl whisk together eggs and milk.  Add lemon zest, salt and pepper
  4. Lightly spray pan again and place back on heat.  Add egg mixture to pan and cook for 1 minute before adding sautéed vegetables and baby spinach.  Continue to cook until eggs reach your preferred consistency.
  5. Transfer eggs to plate and serve.

To download a printable version click here: Veggie Garden Scramble

And here are some other delicious breakfast for dinner ideas:

Strawberry Shortcake Stacked Pancakes by Angela from Oh She Glows

(Source)

Baked Coconut Cream French Toast from Leanne at Healthful Pursuit.  (P.S. It’s also Gluten free, Dairy free, Sugar free, and Yeast free!)

(Source)

Or maybe a Cinnamon Fruit Filled Omelet from Ashley at The Edible Perspective

(Source)

Then there are the savoury options! Like this Avocado Breakfast Sandwich by Matt at The Athlete’s Plate

(Source)

And lastly for a more filling option try this Fajita Frittata with Avocado Salsa from Mark’s Daily Apple

(Source)

Now stop staring at your fridge door and get cooking!

Have you ever made breakfast for dinner? What did you make?

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Guilt-free eating & Carrot Pineapple Protein Muffins

2 Mar

‘Cheat’ meals.  I cringe at the words.  To me it just has a really negative vibe.  If you eat a ‘cheat’ meal, can you really enjoy the food?  Or do you just end up feeling guilty.

Guilt is another one of those useless emotions, especially when it comes to food.  Food is meant to be enjoyed!  My personal mantra is that there is no such thing as ‘good’ and ‘bad’ food.  Labeling food like this just creates an unhealthy mindset:

‘Good’ food thought: Broccoli is good for me! I shall relish the mighty green trees. and worship all their benefits!!! The diet gods will look down on me in praise’

‘Bad’ food thought: Potato chips are bad for me and should be shunned for all time!  I feel like such a glutton for eating this salty sin filled with fat.

I know what you are thinking…this girl is crazy right?!?!? The Healthy Diva advocates eating potato chips? Yep I sure do!  And all treats for that matter.  Sure we should eat some foods, like broccoli, more than others, but there is no need to deny yourself of the things you love! The key is moderation and portion control. Life is too short to restrict yourself.

But the trick is to actually learn to enjoy the things you love.  First of all I want you to ditch the ‘cheat’ mentality.  It’s negative and unnecessary.  Instead put a positive spin on it.  For example, ‘I’m going to enjoy this sweet treat.  It’s delicious, made with love, and I want it.’

The next step is savour the flavour!  Put your chosen food on a plate, and sit down at the table while you eat it.  Notice the texture, aroma, and taste of the food.  I find this really enhances the experience.

The final step is to lick your lips, and rub your belly.  You can even add an ‘mmmmm that was good!’ for extra effect.

These three steps will help you master the art of satisfaction.  And you know what they say, practice makes perfect!  So I thought I’d help you out by sharing a recipe for one of my food favs; Carrot Cake.  This is seriously sinless recipe, so feel free to ‘practice’ as often as you want. Let’s all stop ‘cheating’, start ‘treating’, and live a guilt-free life. Why? Because The Healthy Diva said so!

Carrot Pineapple Protein Muffins

These marvellous muffins are gluten free, dairy free, high in protein, and FODMAP friendly.  Enjoy them plain of with a smear of cream cheese icing for extra decadence. **UPDATED RECIPE: I’ve removed the sugar from this recipe as I found them to be slightly too sweet. Enjoy this new improved sugar free version!**

Prep Time: 20 mins    Cooking Time: 25 mins

Makes 15 muffins

Ingredients

Dry Ingredients

  • 1 ½ cups blanched almond flour (ground almonds)
  • ½ cup vanilla protein powder
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 2 tsp ground cinnamon
  • ½ tsp ground ginger
  • 1/8 tsp ground cloves
  • 1/8 tsp ground nutmeg

Wet Ingredients

  • 2 eggs, separated
  • ½ tsp vanilla extract
  • 225g can pineapple pieces in juice, drained and juice reserved
  • 3 tbsp reserved pineapple juice
  • 2 cups grated carrot (about 3 medium carrots)
  • ¼ cup roughly chopped walnuts or pecans
  • 2 tbsp raisins (optional)
  • 15 walnut or pecan halves (garnish)

Method

  1. Preheat your oven to 180°C (355°F) and line muffin tin with baking wrappers.
  2. Sift the dry ingredients together two to three times through a fine mesh sieve.  This will ensure a light texture when baked.  Transfer ingredients to a large mixing bowl.
  3. Place 2 egg whites into a stand mixer and beat until stiff peaks form, about 5 minutes.
  4. Meanwhile place egg yolks, vanilla, pineapple, pineapple juice and carrot into another bowl.  Mix to combine.
  5. Combine egg yolk mixture with dry ingredients and blend.
  6. Fold 1/3 of the beaten egg whites into the batter.  Once incorporated, transfer remaining egg whites, walnuts or pecans and raisins (if using) into batter and mix to combine.  Do not over mix as this will knock the air from the beaten egg whites.
  7. Drop heaped tablespoons of batter into lined muffin tin and garnish with walnut/pecan halves.  Bake in preheated oven for about 20 – 25 minutes, or until a toothpick inserted comes out clean.
  8. Cool on a wire rack.  Once cool, store in a sealed container for up to 1 week in the fridge.  Muffins can also be frozen for up to 3 months.

To download a printable version of the recipe click here: Carrot Pineapple Protein Muffins

What goodies will you be treating yourself to this weekend?
Which of your favourite foods do you wish was calorie free?

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