Banana blueberry protein bars

I was a bit lazy with food prep for lunches this week. I usually do brown rice and chicken and then only have to add veg to take for lunch but didn’t do it yesterday. I didn’t have any bars made up either. This was basically due to not going to the supermarket for extra ingredients. (This may be TMI but it’s THAT time of the month and I knew if I went shopping I’d end up caving and getting something I’d rather not. Like ice cream….. Mmmmmmm……). Anyways, I did intend to make the same carrot cake protein bars as last week, but since I was avoiding the shops I changed it up and made blueberry banana ones- and they’re delish! I always have peeled and chopped bananas in the freezer, as well as blueberries, and other berries,( and mango’s, spinach etc) for smoothies. So I put together pretty much the same protein bar recipe, changed slightly because I didn’t check the recipe and made it from memory.
I used 3 frozen bananas (I’m sure you can use fresh too)
1/4 cup Greek yoghurt
3 egg whites
1/2 cup frozen blueberries
1 cup oat flour (I just blended up rolled oats to make my own)
1/4 tsp sea salt
1/2 teaspoon baking powder
2 scoops vanilla protein powder (I like Define Vanilla)
Preheat your oven to 175 degrees Celsius or 350 F.
Mix all the wet ingredients. I actually put my bananas and yoghurt in the food processor because the bananas were frozen. (On a side note, this was so yummy!! I’m going to do it again, and re-freeze for banana fro-yo. I loved it, had to remind myself I’m actually trying to prepare for the week, not just scoffing food!). Then fold in egg whites. Fold in dry ingredients. I had used a little coconut oil on an Pyrex dish, then I covered it with bran so the bars didn’t stick, and in my head they were going to be cheese-cakeish so I thought a bottom would suit. They aren’t, and the bran didn’t make much of a difference. They came out really easily, but so did the carrot cake ones from last week. Anywho, bake this in the oven for about 40 mins, or until you get a clean skewer. My oven is super hot so I got them out early, keep an eye on them when they brown on top. Enjoy!

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Clean Eating Egg Muffins Oxygen Magazine

I bought 2 large cartons of eggs, and needed a clean recipe that would make life easier during the week for lunches, so thought I’d share. The original minced rather then dices some veggies, but it’s a personal preference thing.

These portable energy-revving muffins are great to make in advance and use throughout the week!

Ready in 40 minutes • Makes 12 servings

Ingredients:

  • Oil spray
  • 4 spring onions, diced
  • 2 carrots, shredded
  • 1/2 capsicum, diced finely
  • 1/2 zucchini, shredded
  • 14 egg whites
  • 4 whole eggs
  • 1/2 tsp basil
  • 1/4 tsp oregano
  • Dash salt and pepper

Instructions:

  1. Preheat oven to 190°C (375°F). Coat a 12-muffin tin with a little oil to prevent sticking.
  2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
  3. Whisk eggs and seasonings in a large mixing bowl.
  4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):

Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

egg muffins

Homemade muesli/granola bars

Today I was so hungry during the day, I didn’t pack enough to take out with me, and so I’m wanting to make some homemade muesli bars.

Ive been looking for some good recipes, that are clean, not too sweet, will keep well, and not too complicated to make. If you have any on your blog, or that you like making, please post a link or recipe below!

Meanwhile, I’m thinking of making Coach Nicole’s Chewy Oat and Nut Granola bars The recipe and nutritional profile seems good, although I may modify them a little. I’ll have to wait until I go shopping though as I don’t have almond milk at home.

In the meantime I think I’ll put together some protein bars to tide me over. Again, if you have a good TASTY protein bar recipe I’d love it if you can share! Some protein bars I’ve had have been, uh, like eating chewy, well I don’t know what, but BAD! The recipe I’ll use is based on Jamie Eason’s ‘Oh Baby’ carrot cake protein bars, but I change it a little depending on what I have or don’t have. Works well and tastes good.

Ingredients

Coconut or Olive oil (i don’t ever use no fat non-stick sprays)

1 cup oat flour (blend whole oats in food processor)

2 scoops vanilla whey protein

2 tsp cinnamon

½ tsp baking soda

¼ tsp salt

1/8 tsp ground nutmeg

1/8 tsp allspice

4 egg whites

¾ cup Splenda (I’ve used honey or raw sugar instead too)

2 4 oz. jars or packs of baby carrots, instead of shredded carrots, (I have had to blend up a tin of baby carrots when that’s all I had)

1/2 cup ricotta (again, the original recipe calls for fat free ricotta, which I don’t do, or you can use greek yoghurt as I’ve done before)

Directions

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray, or coconut oil, Olive Oil etc.
In a large bowl, combine flour, protein, cinnamon, baking soda, salt, nutmeg and allspice.
In a medium bowl, mix egg whites, sweetner, water and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Number of Servings: 16

The original nutritional profile is (but I modify the recipe): 94 calories  (132 cal with oats folded in)
1.25 g fat  (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

(not my picture – mine aren’t as pretty!)

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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!

Mountain Bread light tandoori yoghurt crusted chicken with mint – eat clean

I’ve been experimenting with Mountain bread, and found this great book of recipes online. I like the rye mountain bread, I took a wrap to work today with tuna and salad, have made other recipes which I’ll also post.

Mountain Bread

2  small chicken breasts (recipe calls for thighs but we eat chicken breast, chicken breast and more chicken breast in my house)

1 cup  greek yoghurt

1 tbsp tandoori paste

8 mint leaves, thinly sliced

250 gm mesclun lettuce

salt and pepper

8 sheets of Mountain Brea

1 tsp olive oil

 

Method:

1 Marinate chicken thighs in ¾ cup yoghurt and

tandoori paste for 2 hours.

2 Blend mint and washed lettuce together.

3 Heat oil in frying pan and cook chicken on a

medium heat for 4 minutes on each side until

cooked. Set aside on a plate to rest for 5 minutes.

4 Slice chicken and serve with extra yoghurt and

lettuce mix. Wrap up in the Mountain Bread

and enjoy.

 

Clean Eating – Dips

I love dips, they’re great to serve to guests, with some rye mountain bread wraps, cut up and toasted, or to add flavour to eggs and chicken, which when you eat a lot of sometimes need that something extra to prevent your diet from becoming monotonous.

Beetroot Dip

425g can Beetroot slices, drained

1 tsp Ground Cumin

⅓ cup Natural Yoghurt

Method

Blend all ingredients until smooth.

Tzatziki

¼ cup Greek Yoghurt

4 Cucumbers, grated

2 Tbsp lemon juice

¼ cup mint leaves, chopped finely

¼ cup dill leaves, chopped finely

Method

Combine yoghurt & juice in a bowl. Add remaining ingredients & mix.

Guacamole

1 Avocado, mashed

1 Tbsp Greek Yoghurt

1 garlic clove, crushed

¼ red onion, diced

Lemon juice

Salt, pepper & chilli (to taste)

Method

Combine all ingredients.

Hummus

400g chickpeas

2 Tbsp unhulled tahini

¼ cup lemon juice (approx 1 lemon)

1 tsp ground cumin

½ tsp ground coriander

1 clove garlic

2 Tbsp water (or more)

salt & pepper (to taste)

Method

Put everything (except salt & pepper) in a food processer & whiz. Add salt & pepper to taste.

Spinach Dip

1 container cottage cheese, or cup of greek yoghurt

1 cup frozen spinach, thawed

1 can water chestnuts

½ red onion, finely diced

½ cup parsley

2 cloves garlic, crushed

½ tsp salt

Method

Using a blender, blend cottage cheese until smooth & creamy. Put cottage cheese in a large mixing bowl & add all other ingredients, mix until well combined. Store in fridge.

Clean Eats: Turkey & Quinoa Larb

Clean Eats: Turkey & Quinoa Larb

 

from ‘mevsthebulge’. I don’t think this girl posts on this blog anymore, but it’s an awesome one to read, so inspiring. And this receipe is so good! Something I still eat all the time. Only difference I do is I cook the onion in the pan with the mince. I prefer it like that, not over cooked but just so it starts to go clear. The below is re-blogged exactly from the page, but I do recommend checking out the blog:

http://mevsthebulge.com/

 

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I love Thai food. I could happily exist on a diet of Thai food for a very long time. Actually, throw in Japanese food and I’m pretty certain I could exist on that for the rest of my life.

Issue is, you can never be certain what goes into your takeaway meal. Hidden salt, sugar and fat… it’s a major risk when you’re on Project Tighten Up.

So, I set about making my own sour and spicy Larb salad. I used turkey mince because it’s super lean and cheap however it is traditionally made with chicken or pork mince. I also served this up the next day for lunch with broccoli instead of lettuce and it was just as good.

Ingredients (serves 4)

1 tbs peanut oil 500g turkey mince 1 stem lemon grass, pale section only, finely chopped 1 small chilli, finely chopped 1/4 cup fresh lime juice 1 tbs fish sauce 1/4 small red onion, thinly sliced (or more if you’re an onion fan!) 1/3 cup fresh coriander leaves 2 cups of cooked quinoa Lettuce leaves, to serve

Heat the oil in a wok or frying pan over high heat until just smoking. Add the mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until meat changes colour. Transfer to a bowl and set aside to cool slightly.

Whisk together the lime juice and fish sauce in a small bowl until well combined. Drizzle the mince mixture with the dressing.

Add the, quinoa, onion and coriander and stir to combine. Spoon the mince mixture among lettuce leaves and dig in!

What cuisine could you eat every day for the rest of your life?

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Food Conversion charts

Food Conversion Chart

CUPS to MILILITERS (cup to ml)
1 cup = 16 tablespoons = 48 teaspoons = 240 ml
3/4 cup = 12 tablespoons = 36 teaspoons = 180 ml
2/3 cup = 11 tablespoons = 32 teaspoons = 160 ml
1/2 cup = 8 tablespoons = 24 teaspoons = 120 ml
1/3 cup = 5 tablespoons = 16 teaspoons = 80 ml
1/4 cup = 4 tablespoons = 12 teaspoons = 60 ml
1 tablespoon = 15 ml
1 teaspoon = 5 ml
CUPS to FLUID OUNCES (cup to fl. oz)
1 cup = 8 fl oz
3/4 cup = 6 fl oz
2/3 cup = 5 fl oz
1/2 cup = 4 fl oz
1/3 cup = 3 fl oz
1/4 cup = 2 fl oz
1 tablespoon = 0.5 fl oz
1 fl oz = 2 tablespoons = 6 teaspoons
FAHRENHEIT to CELCIUS (F to C)
500 F = 260 C
475 F = 245 C
450 F = 235 C
425 F = 220 C
400 F = 205 C
375 F = 190 C
350 F = 180 C
325 F = 160 C
300 F = 150 C
275 F = 135 C
250 F = 120 C
225 F = 107 C
FLOUR (CUP to GRAMS)
1 cup flour = 140 grams
3/4 cup flour = 105 grams
2/3 cup flour = 95 grams
1/2 cup flour = 70 grams
1/3 cup flour = 50 grams
1/4 cup flour = 35 grams
1 tablespoon flour = 10 grams
* Weights may change according to method used. Above are according to ‘dip and sweep’ method.
BUTTER (CUP to STICKS to OUNCES to GRAMS)
1 cup butter = 2 sticks = 8 ounces = 230 grams
GRANULATED SUGAR (CUP to GRAMS)
1 cup sugar = 200 grams
3/4 cup sugar = 150 grams
2/3 cup sugar = 135 grams
1/2 cup sugar = 100 grams
1/3 cup sugar = 70 grams
1/4 cup sugar = 50 grams
1 tablespoon sugar = 15 grams
BROWN SUGAR (CUP to GRAMS)
1 cup sugar = 220 grams
3/4 cup sugar = 165 grams
2/3 cup sugar = 145 grams
1/2 cup sugar = 110 grams
1/3 cup sugar = 75 grams
1/4 cup sugar = 55 grams
1 tablespoon sugar = 15 grams
COCOA (CUP to GRAMS)
1 cup cocoa = 105 grams
3/4 cup cocoa = 80 grams
2/3 cup cocoa = 70 grams
1/2 cup cocoa = 55 grams
1/3 cup cocoa = 35 grams
1/4 cup cocoa = 25 grams
1 tablespoon cocoa = 7 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
CORNSTARCH (CUP to GRAMS)
1 cup cornstarch = 125 grams
3/4 cup cornstarch = 95 grams
2/3 cup cornstarch = 85 grams
1/2 cup cornstarch = 65 grams
1/3 cup cornstarch = 40 grams
1/4 cup cornstarch = 30 grams
1 tablespoon cornstarch = 8 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
POWDERED SUGAR (CUP to GRAMS)
1 cup powdered sugar = 160 grams
3/4 cup powdered sugar = 120 grams
2/3 cup powdered sugar = 105 grams
1/2 cup powdered sugar = 80 grams
1/3 cup powdered sugar = 55 grams
1/4 cup powdered sugar = 40 grams
1 tablespoon powdered sugar = 10 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
EGG
1 egg (without shell) = 50 grams
1 egg yolk = 20 grams
1 egg white = 30 grams
POUNDS to GRAMS
1/4 pound = 112 grams
1/2 pound = 225 grams
3/4 pound = 340 grams
1 pound = 450 grams
1,25 pound = 560 grams
1,5 pound = 675 grams
2 pound = 900 grams
2,25 pound = 1 kilogram
3 pound = 1,35 kilograms
4,5 pound = 2 kilograms
OUNCES to GRAMS
1 oz = 28 grams
2 oz = 56 grams
3,5 oz = 100 grams
4 oz = 112 grams
5 oz = 140 grams
6 oz = 168 grams
8 oz = 225 grams
9 oz = 250 grams
10 oz = 280 grams
12 oz = 340 grams
16 oz = 450 grams
18 oz = 500 grams
20 oz = 560 grams
24 oz = 675 grams
27 oz = 750 grams
36 oz = 1 kilogram
54 oz = 1,5 kilograms
72 oz = 2 kilograms