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!

Quick, Healthy go-to dinner recipe – Chilli Cashew Basil Chicken

Chilli Cashew Basil Chicken
  • Prep Time: 6 mins
  • Cook Time: 9 mins
  • Total Time: 15 mins
  • Serves: 4
Ingredients
  • 2 boneless, skinless chicken breasts
  • 1 tsp soy sauce
  • 2 cups loosely packed fresh basil
  • 1 tbsp fish sauce
  • 3 cloves garlic
  • 1/2 tbsp peanut oil or canola oil
  • 1 tbsp red-chilli sauce or 2 small chilli’s.
  • 1 tsp brown sugar (or substitute)
  • 1 tsp fresh cracked pepper
  • 1 red capsicum
  • 1 red onion
  • handful raw cashew nuts

Can serve with brown rice, steamed rice, quinoa, etc

Directions
1.
Finely chop the garlic and chilli’s, then use the side of your knife to press them together into a rough paste. (Add a pinch of salt to make this process easier.)
2.
Preheat a wok or stainless-steel saute pan over medium-high heat. Add the oil and the garlic-chili paste you just made, and cook for 2 minutes (be careful not to burn the garlic). Chop the chicken into small pieces and add them to the pan, cooking until they’re lightly browned, about 3 to 4 minutes. Add the soy sauce, fish sauce, red-chilli sauce, and sugar, and continue to cook until the chicken is done all the way through, another 3 to 4 minutes.
3.
Add the capsicum, stir fry another minute or so, then basil, and cook until the basil is just wilted, about 2 minutes. Serve immediately.
Enjoy!

Choc fudgy balls

Offices can be bad places for strict eating plans. There’s always something to celebrate, a birth, someone leaving, a birthday etc. So,t’s sometimes  it’s better to make something yourself and bring it in – so if you do indulge at least you know exactly what’s in it, and can make something with some nutritional value… Which brings me to these:

Soooo yummy! And easy. I was meant to put some desiccated coconut in but forgot to get some! Oops.

1/2 cup almonds (or other nuts)

3/4 cup pitted dates

2 tablespoons cocoa or cacao

2 tablespoons Craisins

1 tablespoon coconut oil

optional  – add a couple of squares of chcolate for extra yumminess.

Take all ingredients, whizz up in food processor and roll into balls. Allow to set in fridge. Coudn’t be easier. And they’re tasty, but not terribly low calorie so don’t gobble them all down at once! I try to limit myself to one. You can add agave to sweeten, or honey or sugar if that’s how you roll, but dates are the sweetest of all dried fruit and so I don’t think it needs sweetening. These taste like chocolate-y deliciousness.

New Recipes tab & staying healthy on holiday

This morning I had dream that I didn’t want to go do cardio. I was thinking my legs are sore from leg day at the gym, me chest hurts from last night, I’m sooooo sleepy this morning etc. Then the alarm went off and I’m happy to say I jumped out of bed and just fucking did it! I don’t usually use an alarm but this morning I wanted to do everything half hour earlier then usual, to avoid seeing someone at the gym. From opening my eyes to getting to the gym usually takes me exactly 17 mins.

 

Someone suggested I do a seperate tab for recipes. Great idea, so i’ve added that in. In a month the boyfriend and I are going away, road trip holiday. Going in a campervan and hitting the beaches. Can’t wait! So, the recipes tabs will come in really handy for me too. Don’t want to eat out too muchand blow the good work I’ve done (away for a month), and it’ll be so convenient to have all my faves and go to’s so easy to access. Myself, I do like less talk more recipe in a post, so I’ll try to post this way from now.

We’ve also ordered a resistance band set to take away as it’s light and portable, so I’ll post our thoughts (male and female perspective) on that once it arrives.

 

 

 

 

MMMmmm, my next smoothie. At the moment I am in LOVE with variations of Avocado smoothies but this sounds so yum!

moderngirlnutrition

Initially, this was a total smoothie flop. I added way to much nutmeg to the first batch, and nearly had to have the hymlyck. With the next try came a relentless bitterness- I added parsley (I hate raw parsley, and shouldve know better) and left out a sweetener. All in all, it was just a recipe for disaster…literally:)

But they say the third time is a charm, and after drinking this smoothie this morning, I have to agree! Warm notes of chai compliment the sweet banana and spicy cinnamon perfectly, while the almondmilk tones it down. Plus it’s packed full of greens and healthy fats. Sounds good to me!

Ingredients:

1frozen banana

1 tsp cinnamon

1 tsp nutmeg

1 cup chai tea brewed overnight

1 tsp honey

Handful greens

1T flax

Almondmilk to taste

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Breakfast faves

Thank god it’s Friday! Can’t wait to do some baking and try out some new recipes this weekend. I love doing this, and have found some great things that I’ve added to the food repetoire – and have had some epic failures too (Chickpea blondies anyone? I sooo wanted to love these, and sort of pretended I did, but urgh, do NOT recommend!!)

I did an an awesome shoulder workout last night. I was always one who was a bit iffy about this in the past… I got over the ‘weights will make me bulky’ misconception a while ago, but didn’t want to look ‘butch’ around my shoulders, and still undecided on traps. But, I was looking at blogs and pinterest and decided I like defined shoulders. Really like, and want to work on mine. Seeing Michelle Bridges on tv last night in an interview sealed the deal. She looked amazing!

This post was meant to be about my breakfast favourites though. I love overnight oats. So yum. Lately I’ve been loving different combinations of fresh blueberries, chia seeds, PB2 (powdered peanut butter with SO much less fat and calories  – RECOMMEND, craisins, nuts. I also add some flax seed oil to my oats, but last night I had it on salad with dinner.And of course, I have my green tea. I drink copious cups of green tea, and lately I’ve been having green tea with peppermint to change it up. Equal also do little Stevia tablets, which are great to take out and again, I use these to switch up the taste of my green teas.

Sophie Guidolin’s Energy Balls

I recently stumbled upon a site a friend of mine has – check it out. She looks amazing and is an inspiration. I also found this yummy recipe on there.
She is a mum of two who recently trained for the  2012 INBA Sportsmodel taking out 1st place.
energy-balls
Sophie Guidolin’s Energy Balls

Great for kids lunch boxes as unlike most energy balls- they contain no protein powder, no artificial sugars or artificially processed foods!

Preparation: 15 minutes,
Cooking: minutes,
Approx. Total: 15 minutes

These are great for kids lunch boxes as unlike most energy balls- they contain no protein powder, no artificial sugars or artificially processed foods! Great for adults as a natural pre workout, or a great snack on the go!
They taste INCREDIBLE, even the fussiest of children would LOVE them- and are so much better than processed foods!
Please note- these DO contain NUTS.

Ingredients
  • 1/4 cup almonds
  • 1/4 cup cashews
  • 8 dates
  • 1/4 cup cranberries
  • 1/4 cup sultanas
  • 1/4 cup shredded coconut
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 2 teaspoon of natural organic cocoa powder
  • 1 teaspoon of agave syrup- optional
Method
  1. Add all ingredients in the food processor, the natural liquid in the dates/sultanas will provide enough moisture for the mixture to be a good consistency.
  2. This process may take 4-5 minutes, keep stopping the processor and using a spoon, mix the mixture together and to ensure none is stuck on the sides.
  3. Agave syrup- This is optional, these are naturally very sweet, however if you have only just started your clean eating journey and are use to processed foods, the taste is a ‘different sweet’ (natural!!) so you may want to add the agave, you will only need 1 teaspoon max.
  4. Once the mixture looks like the picture, and is moist, yet still has texture. Roll into balls, you can add topping to this- cashew nuts in halves, almonds, cranberries etc

My favourite things #1

My fitness and food diary.

Every day I diligently write in what I’ve eaten, how and when I’ve moved and what exactly I’ve done, and worked out my BMR and the calorie deficit i need to meet my weight loss goals for the week. Each Saturday I weight and measure myself and it’s done wonders. By the way, I am not being paid by this company, or anything to write this – i just truly love it!

http://www.peterpauper.com/diet-and-fitness-journal-3847

Any fitness/food diary would do the trick, but I do highly recommend getting one, especially if you’ve struggled with weight loss or hit a wall.

 

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