Chłodnik – Cold Beetroot soup recipe

Chłodnik

Is a great Summer soup from Poland. It’s also a really pretty looking dish to serve for guests, and is really good for your, with plenty of herbs, beetroot, and natural yoghurt.

I highly recommend it

Ingredients

bunch of young beets with stems
2 finely garlic cloves
1 litre boiling water
Vegetable stock, or cube (Vegeta)
Spring onion
Parsley
Dill
500g natural yogurt, buttermilk or kefir
salt & pepper, to taste
¼ lemon juice

4 hard boiled eggs
1kg baby potatoes

Method

Wash and chop the beets and stems.Cut them quite small, you can even coarsely grate the beetroot.
Place in a large pot with boiling water, garlic, stock cube or Vegeta, and lemon juice. Cook covered until beets are al dente – just soft enough.
Remove from heat, then add half of your dill, half your parsley (reserve the rest for garnish), your spring onions and leave aside to cool down a little bit more. Add yogurt (buttermilk or kefir), season to taste with salt, pepper. Taste it, it may need a little sugar to balance the flavour. If the soup is too dense you can thin it with more hot water. Chill in fridge for an hour.

Hard boil your eggs

Chop and cook your baby potatoes, then put a little butter (optional) and sprinkle the rest of the dill on them.

To Serve, half your eggs, and put on top of soup which you sprinkle the rest of the parsley on, and serve the potatoes on the side, so they can be added by your guests themselves to the soup before eating.

 

Make 6 servings.

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Plateau bust & Mountain Bread sausage rolls

I’ve lost my mojo a bit lately. I dunno if it’s that there’s been a hiccup with my holiday plans, or that I’ve hit a plateau weight loss wise and don’t quite know how to bust it…. But I feel a bit hmph.. bleh… real articulate I know, but i’m sure you get the picture.

Any tips for breaking through the plateau? And, I really cannot imagine eating less calories….

I downloaded a yoga app that my aunty was telling me she’s in love with. It’s Pocket Yoga, has anyone tried this app? Thoughts on it? Apparently Miranda Kerr, my fave, uses it, and for me that’s a glowing endorsement for me 🙂

Anywho’s, the other day I was saying how I have been using Mountain Bread and got their cookbook. Well, I made yummy sausage rolls with it. It was a great dinner. I used some organic free range pork, just for a change, but you could use beef, turkey, kangaroo mince, whatever your preference is. I had yummy fresh italian herb mix in my mince, and then placed some in the centre of a rye mountain bread wrap, and rolled it. It said to use a little water to seal, but I found I had to use a LOT of water, like literally run the roll under running water and drench it! Then, I baked at 180 degrees, for 30 mins – but you have to keep a careful watch that it doesn’t burn. I served with salad, with a tablespoon of flax oil and balsamic for dressing. So yummy, and soooooo great to have a change from the usual. I hightly recommend trying it, the boyfriend loved them too, and normally doesn’t go near normal pastry sausage rolls as they give him heartbrn, but these were great!

Turkey Mince Shepherds Pie with Cauliflower Mash

ImageAs mentioned in my last post, I made a turkey mince Shepherds pie, with a cauliflower mash top. A great healthy lower calorie and lower fat version of a favourite comfort food. You need:

For the pie:

1 onion, finely chopped

1 carrot, peeled and finely chopped

500g minced Turkey

2 tbsp Worcestershire sauce

400g can chopped tomatoes

110g (4oz) frozen peas

1 tbsp tomato puree    (optional, I was all out but usually have some and add it)

salt and freshly ground black pepper

For the mash:

1 Cauliflower

salt and freshly ground black pepper

50g Cheddar, finely grated

Firstly, preheat your oven to 190 degrees C ( which is 375 degrees F). Next you fry up the turkey mince in a pan, with some onion, and salt and pepper or whatever spices you like. I used Vegeta and chilli. Then add carrots until they’re a little tender. Then add a tin of whole peeled tomatoes and a few tablespoons of Worcestershire sauce. I just added to taste, but trust me, don’t skip it as it makes the dish in my opinion. Cook it down for quite some time, longer cooking times are great, a minimum of half hour though, you don’t want it watery at all, especially as cauliflower mash can be quite watery. Add peas towards the end, they don’t take long to defrost, and you’ll be baking it anyway.

Seperately, steam some cauliflower. I used about 3/4 of a whole cauliflower, and also had a potatoe in there (i’m trying to use up food we have at home before we go away). Once it’s soft mash it. You can add butterImage

I need to clean my cooktops, I’m kinda mortified at this pic!!

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Enjoy! Comfort food deluxe!

20 days to go…. fresh air and lizards and a yoghurt parfait

Went for a two hour beach walk -without my camera!! I saw the biggest lizard and wish I had a phone or camera to take a pic with.

I had a yummy yoghurt parfait for breakfast today. You NEED to try this. I had some low fat greek yoghurt ( i don’t do fat-free foods, I usually just get normal greek yopghurt too, but the low fat is good, by the ingredient list, peaches, Power Superfoods Cacao nibs, Power Superfoods Goldenberries and I toasted some rolled oats and shredded coconut with some Agave Syrup on it. Layer in a glass, go and sit outside and enjoy your yoghurt parfait. Bliss.

Today I am sooooo excited to go to the gym and deadlift and squat myself stupid!! Tight butt and six pack you’re mine baby!!

I also started on my new Maxine’s burn protein yesterday. Choc Latte flavour and flavour wise it’s got to be the yummiest protein drink I’ve ever tried. I’ll ave to wait and keep with it to see effects and results, but yum, this stuff is good. I used it as a meal replacement after a workout and it satisfied me, and did it’s job well. Back on track, feeling so good, sooooo excited to go away. I was getting nervousthat I’d blow out into a big fat blob in fluro (i love fluro bikini’s – and clothing for that matter, if you’re tanned and at the beach it’s all good I reckon!), but now I think i’ll be ok. I’ll put up some pics soon too. Very soon, just getting up the nerve.

Slim secrets products – smart snacking

As mentioned in a previous post I was sent some products from Slim Secrets to review (thanks Sharon 🙂 ) You can buy it online, including packs, from here, and they have a loty of gluten free options, including a pack you can see here

I’ll start with the low carb fit balls


These were really good. Mint is not really my thing, but it did give the balls a nice flavour and crunch, and really worked with this product. The climate here is HOT and when the boyfriend and I set off for a hike we do, we decided to share the fit balls before setting off, to see if they made a difference in energy levels. Ordinarily by the end of the walk we’re dying. There’s a drinking fountain on the hone stretch, and getting there is the only thing I’m focused on. Both of us found that we had more energy and fared a lot better, especially on that last stretch. These are something I’d keep in my gym bag, and have before the gym after work. I find that sometimes I don’t train as hard at that after work time. Lunch feels like eons ago, and I’m thinking about dinner, and the only thing in the way is a workout. The boyfriend had the Milk (Michael Klim) which are pretty much the same flavour, but a bit higher calorie and protein as well, and loved them. Now, he does like LOVE Mint, so they suited him to a T. For me, I love fresh mint in a meal, but mint flavoured sweets etc just remind me of eating toothpaste too much! I like my treats sweet, but as mentioned these use natural mint and it’s not toothpaste-y in the slightest!!

The next thing I had was these:

One word – Ah-mazing! Loved ‘em! Just as I’m not a massive Mint fan, my boyfriend is not a salt and vinegar fan. I thought “yesssssssss! I get these to myself!” Wrong.

No, those are NOT my man hands (Seinfeld reference)  holding the chips! He loved these too – boo for me! At 140 calories how can you go wrong. And they’re soooooo yum. Salty snack attack disaster curbed! I haven’t had the other flavour – sea salt and cheese & onion, but if they’re as good as these were there’s really no need to ever have normal chips again in my opinion. Guilt free chips? Yes please. The only downside is I’ve never seen these at my supermarket 😦

I was feeling all chocolately another night – and lazy too. Normally I’ll whip something up that’s healthified because that’s how I roll, but I had a binge buster on hand. A Cranberry and Choc’N’ Nuts bar.

Excuse the really shoddy picture taking! This was great, a bit of chocolate because sometimes there’s no substitute, and a girl needs what a girl needs. And for this girl that need is chocolate. I haven’t tried the vanilla almond one from this range, but will definitely be looking for it, sounds like a bit of me. Did I mention the best part – apart from taste? Under 100 Calories. That’s right UNDER 100 CALORIES, I’m shouting it out. There’ll definitely be some of these in my pantry at all times.

Another thing I LOVED was the night time binge buster bar. Does as the name says. I really couldn’t say it any better, and the name couldn’t be more apt.

It’s low carb, low GI decent protein at over 11g too, which is a added bonus. As I’ve mentioned in other posts, I’ve amped up the weight to two a day, and I had shared this before the second session, did the trick as I went hard. Tri’s that night, and I smashed it!

Afternoon cup of tea ( I LOVE tea, a tea fiend!!) with a cookie that’s filling, tasty and healthy? Yes please!! Great to take to work to solve the tea break dilemma, when everyone else is dipping into the cookie jar. BYO, and you’ll feel better for it. The cookie was chocolately and soft, and not over sweet, which is important for me…. But the cookie that was my  very fave, was actually not this choc one, shockingly (for me it’s usually chocolate at the end of the day), it was the trail mix cookie:

Yeah, again with the man hand. I shared this too, but if I knew the taste of this one I definitely would’ve stashed it, and taken this one to work and had it all to myself – Greedy bitch, but at 128 calories I could’ve been, and not felt at all guilty. For the calories or for the greediness for that matter. It’s AMAZING!! I’d say go out and get one right now. I’ve already asked my local Coles to stock the full range, but on their site I’ve just seen this pack is on sale. Win.

Last of all:

Protein Caramel Crunch bar. This one is a protein bar, and has the real protein bar consistency, you know that soft, chewy texture that they have? I wouldn’t exactly call it a ‘crunch’ bar, the whole time I was like – where’s the crunch. But, having said that, the caramel flavour is lovely, white choc gives that sweetness and the whopping 20 grams of protein is terrific. I just ripped a bit off this one, the boyfriend had this post-workout and loved it. He said he’ll definitely get this again, and have some in his gym bag. And that’s a huge endorsement from him, as he’s usually a protein shake post-workout kinda guy. Today I’ve been out swimming all day and am soooo tired, as mentioned I’ve got some family visiting so we went swimming and had a bbq lunch. I’ve actually sent my boyfriend out to the shop as I type to see if they have any of these, for me to have before gym, then dinner etc.

To sum up, my faves were the chips, if you see these I highly recommend trying them, I know I’ll be looking for them. Girls, if you’re like me and like a savoury snack, especially at that time of the month, this is your answer. LOVED the Cranberry and Choc’N’ Nuts bar too, and will be trying the other flavours in the under 100 calorie range too. Trail mix cookie, I love love love too. I’ll be taking a few of these on the road trip for afternoon tea, or after a long day at the beach treat. I know, what a hard life, huh? Haha. I think I’ll take some of the Binge Buster bars too, and even though it wasn’t in this sample selection, I’ve mentioned in prior posts my love of the Craving Crusher cookies & cream bar.

For him, he’s a fan of either the fit balls, but they’ll look at bit girly for him, so the MILK protein bombs (& they’ve got about 3g more protein). They’re pretty much the same in flavour, and the White choc and caramel bar… although by the prevalence of man hands in my pics, you can see he was pretty much a fan of it all.

Vegetable Curry with Quinoa – from Kora Organics – Miranda Kerr

Vegetable Curry with Quinoa

Picture Different from outcome

Don’t you just love a meal that you can sit down to with the complete assurance that what you’re eating is bringing health, vitality and healing to your body?.  In the state of the busy world today, it seems that our priorities are so focused on the high speed rhythms of work and priorities, that we don’t have any time to think about what we are feeding the very body that is endlessly chugging us through a life of almost impossible demand. Those demands require nutrients and that is the key for a functioning body and a healthy life.

Nowadays we are fully immersed in a society where fresh wholesome food is available, yet unfortunately our biggest killers are preventable diseases.  In my opinion we need to get our aprons on, our skillets a-sizzling, and link arms to tackle these issues head on, with enthusiasm and joie de vere.

The idea of preparing nutritious meals at home can seem like a pain to many people. But really there’s no need to feel daunted, it just takes a little practice in the kitchen, planning, and an appreciation of the nutritional value of wholesome ingredients.

The Supercharged Food website and blog are a perfect starting place, providing you with nutrient packed, easy recipes complimented by research that will educate you on the very ingredients you’re cooking with. You can prepare and enjoy disease fighting food knowing exactly how the ingredients are bringing your body into a state of health and wellness. Win-win!

This exotic vegetable quinoa curry is a wonderful meal to include into your transition to a lifestyle of health. Cook up a massive double portion and freeze the leftovers for those busy weeknights or work lunches. I promise that your body and tastebuds will be jumping for joy!

The base of this mouthwatering curry is quinoa (pronounced keen-wah), technically a fruit seed that seems to be growing and growing in popularity due to its versatility and significant health benefits. Quinoa conveniently has a quicker cooking time compared to brown rice and other grains, and accompanying flavours are absorbed beautifully, making it a great option for sweet or savoury cooking.

The uses of quinoa are remarkably diverse, and it can be used in pilaffs, gluten free risotto’s, soups, salads, or as an interesting addition to stuffed capsicums, tomatoes or mushrooms.  I personally love to use fluffy royal white quinoa to make a satisfying gluten free breakfast porridge.

One very important thing to remember before cooking with quinoa is to wash the seeds, as they contain a naturally occurring outer coating called saponin, a defense mechanism of the seed that is toxic to humans. This can be easily removed by placing the seeds in a fine sieve, washing under a tap and using your fingers to scrub off the residue. Saponin has a bitter taste, so a taste test before cooking will ensure that it has been removed.

So why is quinoa really selling out in supermarkets? What are its real claims to fame besides being a convenient grain substitute? The rage for quinoa has its roots in the knowledge that unlike other grains, it is a complete protein. The superfood uniquely contains all nine essential amino acids required for protein utilization. Vegans and protein junkies rejoice!

Quinoa is the perfect substitute for animal protein, therefore a lunch ingredient of high biological value that will fill your tummy and protect you from the haunting idea of eating that sugar laden doughnut during your 3 o’clock slump. Quinoa is also rich in iron and magnesium, and provides fibre, vitamin E, copper and phosphorous, as well as some B vitamins, potassium and zinc.

Studies confirm that quinoa is a very good source of flavanoids, particularly in its high levels of quercetin and kaempferol antioxidants.  Quercetin has been found to be valuable in cases of allergic reactions due to its ability to inhibit the production and release of histamine.  It has also been linked to an improvement in the health of capillaries and connective tissues, as well as having important antiviral and immune support benefits. Kaempferol is known for its strong antioxidant and anti-inflammatory properties. Evidence has indicated that kaempferol is one of the most important flavanoids that inhibit heart, spinal cord and brain disease, and studies have shown that it can help the treatment of cancers, cardiovascular disease, neuron disorders and cholesterol.

I could go on forever. There is so much valuable evidence out there showing the countless benefits of this superfood. Try out this delicious, hearty curry as a way to include quinoa’s wonderful benefits into your life.

Vegetable Quinoa Curry Serves 4

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups baby green beans
  • 1 head cauliflower chopped into florets
  • 4 carrots, peeled, thinly sliced
  • 3/4 cup chopped coriander
  • 1 1/2 TBS coconut oil
  • 2 tsp. grated fresh ginger
  • 1/2 cup cashews
  • 2 cups vegetable stock or water
  • 1 large onion, cut into strips
  • 2 tsp. cumin seeds
  • 1 tsp. turmeric powder
  • 1 cup coconut milk
  • 2 tsp. minced garlic
  • 2 tsp. ground coriander

Let’s Get Cracking:

  • Bring a saucepan of water to the boil and add quinoa cooking for 5 mins
  • Add green beans and cook for a further 5 mins
  • Now drain and set aside in a colander
  • In a frying pan sauté garlic, ginger and onions in coconut oil push to one side and toast cumin and coriander and turmeric for a couple of minutes, stirring consistently
  • Add cauliflower, cashews and carrots and stir fry for a couple of minutes then add stock and bring to boil then reduce heat to simmer and stir through coconut milk cook for 10-15 mins
  • Remove from stove and stir coriander through and then fold in quinoa and green beans

For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

And a pic of Miranda looking Ah-mazing to inspire…

20 snacks uner 100 calories – what i SHOULD HAVE had.

Last night I went to the supermarket after the gym. Bad move.

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Enter Weiss coconut rough bars. Delish. At 187 calories per ice cream not tragic… except I had two. I’d done a killer chest workout, an hour 20 min beach walk, and was feeling so damn good too! They were yummy though, and if I’d had just the one I wouldn’t feel bad. This week was meant to be an ah-mazing week for me food and training wise though. Maybe I was putting too high expectation on myself and the sabotage part of me had to strike. Anyways, I put it into the food diary, take my exercise I was still negative 445 for the day, so not too bad.

It did lead me to write up a list of snacks under 100 calories, that I can refer to next time I get snacky.

What I should have gone for..

21 Snacks under 100 calories!

  1. Chocolate banana – half a fresh or frozen banana, with 2 squares of dark chocolate      melted over it
  2. 3/4 cup frozen grapes
  3. ½ cup no fat greek yoghurt with cinnamon and stevia
  4. One cup blueberries with a tablespoon of greek yoghurt
  5. 2 squares of dark chocolate
  6. A mug of Jarrah Chocolatte
  7. Baked apple (cored) topped with cinnamon, sweetened with stevia with a tablespoon of greek yoghurt
  8.  2 Carrots and hummus (watch the portions as the hummus varies A LOT between brands, or if you make your own)
  9. Hard boiled egg
  10.  1 med sized celery stick with a tablespoon of Peanut Butter
  11. Cottage cheese (1/2 cup) with blueberries or pineapple pieces
  12. 3 Caramel rice cakes from Sunrice
  13. ½ Apple with a teaspoon of peanut butter
  14.  1 small can of tuna in springwater, add tablespoon of ricotta, some dill, chopped onion & pepper
  15.  10 almonds, 20 sultanas
  16.  Cup of skim milk (or skim soy, almond etc) with a teaspoon milo
  17.  Slim secrets bars – they have different options under 100 calories and they’re good.
  18. my Choc fudgy balls
  19. 2 medium  kiwi fruits
  20.  ½ cup frozen yoghurt
  21. (even the fit protein icecream, comes in just over 100 but can have a slightly smaller serve)

There we have it, some wiser choices for the future snack attacks!