Healthy High Protein Bacon Breakfast Idea

So I've recently moved house and found myself conveniently close to a Waitrose which = amazing top quality food, but more importantly ...an amazing selection of gluten free/health foods!!

So on my most recent visit I stumbled across Organic Wholegrain Biona Millet Bread. I generally don't eat much bread anyway but this doesn't really resemble bread... More like a seedy, fibre-filled, cakey-textured, nutty-flavoured accompaniment to a healthy meal. It's MUCH healthier than your average slice of bread!

So the other day I decided I needed such an accompaniment to my protein-packed breakfast of scrambled egg whites and grilled crispy bacon with avocado.......

DEEEElicious! A breakfast that kept me sustained through until lunch time and a perfect to have following a gym session the previous evening or pre-breakfast :-) 

Healthy Breakfast Option

This has become my new favourite in the (rare) long period of hot weather we're having this summer!

It contains a variety of fruit and grains and is therefore a brilliant source of vitamins to help kickstart your day!

Ingredients

-3 tablespoons of fat free Greek yoghurt

-a sprinkling of gluten free porridge oats

- a sprinkling of 'munchy seeds' (a combo of roasts sunflower, pumpkin, hemp, sesame, chia and flaxseed)

- a squeeze of honey

- a combo of fruit - I often have a banana chopped with raspberries, blueberries and kiwi or peach and strawberries .... The list goes on....

Combine your preferred fruits with all other ingredients as ENJOY! Super tasty!!

Cauliflower cheese and herb 'flat bread'

This recipe is really simple and creates a flat bread which doesn't actually contain any usual bread ingredients such as flour! It is therefore gluten free and low carb :-)!!!

Ingredients (makes one small flat bread)

-1 egg

-1 cup of cauliflower (riced)

-Couple of teaspoons of mixed herbs

-Handful of low fat cheese (grated)

-Baking paper

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- pre heat oven to 180c

- put enough cauliflower into a food chopper to make 1 cup full of grated cauliflower.

- sauté the cauliflower in a pan to remove moisture

- mix cauliflower with egg, cheese and herbs

- spread onto a baking tray (covered with baking paper). Make sure it's spread nice and thinly but make sure it is still one piece.

- bake for approx 15 mins or until golden brown.

Ta-da!

I used mine for a ham salad wrap mmm.

However you can coursley chop your cauliflower and double the mixture to make a pizza base and then top with your favourite toppings and grill!!

Tastes amazing!!!

Macros per one wrap: 208 calories, 11g fat, 7g carbs, 18g protein.

I will be sure to post a pizza version soon :-)

Enjoy xxx

Healthy meal idea: Flaked baked tuna, cream cheese and pesto with greenveg!

This meal is easy peasy to make and packed full of protein and vitamins! 

Ingredients

- 1 tuna steak

- 40g 'Yum' pesto and cream cheese

- 5 spears of asparagus

- 50g green beans

- 100g brocolli and cauliflower florets 

- fresh black pepper

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-preheat the over at 180 degrees and place tuna steak on middle shelf (sprinkle some black pepper on top beforehand). Cook for approx 17mins.

-in the meantime prepare the veg. 

- once the tuna is cooked, flake it in a bowl and mash the pesto cream cheese into it.

-serve everything up in a dish and FEAST!!

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Macros: 410cals 14g carbs 16g fat 49g protein

Enjoy x

Breakfast idea: 'Overnight' Oats

This breakfast idea is so simple. All it requires is for you to prepare it the night before :-)

The secret added ingredient that makes ALL the difference is the addition of Chia seeds. Chia seeds have a huge nutritional profile. They contains calcium, manganese, and phosphorus, and are a great source of healthy omega-3 fats. Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong.

Ingredients 

-60g gluten free oats

-120ml alpro light soya milk

- tsp vanilla extract

- 20g chia seeds

- 1tbsp agave syrup

Optional ingredients:

You can add whatever fruit you fancy to your overnight oats. In my picture above I used some strawberries and sultanas. If you plan to workout before your breakfast you could even add a scoop of protein powder in there :-)

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- mix all of the ingredients together in a sealable container and leave in the fridge over night. Add your fruit toppings just before you eat it - as simple as that!

Macros for the porridge without toppings: 

404cals 

36g carbs (all the chia carbs are pure fibre so not absorbed!) 

11g fat (6 of which are polyunsaturated!) 17g protein.

Enjoy x

Spicy baked tempeh sticks!

Tempeh goes in the same category with marmite - people seem to either love it or hate it. I personally love marmite- I'll eat it out of the jar with a spoon he he! 

I must warn you, these spiced chips are quite addictive, and a perfect alternative to bread as an accompaniment to soup or stew.

Ingredients

-1 packet of tempeh (300g)

-1/4 teaspoon ground cinnamon

-1/4 teaspoon ground coriander

-1/4 teaspoon ground turmeric

-1/4 teaspoon chilli flakes or cayenne pepper

-1/4 teaspoon ground cumin

-pinch of sea salt

-freshly ground black pepper

                       ~*~

1. Preheat the oven to 150C and line a baking sheet with baking paper. 

2. Cut the tempeh into thinnish slices and arrange the slices on the baking sheet.

3. Mix together all the spices and sprinkle the mixture on both sides of the tempeh slices. 

4. Bake for 40-60 minutes, turning the slices regularly, until they feel firm and slightly crispy. 

YUM!

Macros: 150cals 11g protein 10g carbs 7.5g fat (mostly poly-unsaturated)

Moroccan turkey, lentil and vegetable stew!

So you're after some comfort food but you don't want it to lay heavy on your waistline? Well you've come to the right place!

This lentil stew can be served with or without the meat depending on your preference.

Ingredients (makes 4 servings)

-1 tablespoon olive oil

-1 yellow onion, finely chopped

-1 clove garlic, minced

small piece of fresh ginger, grated

-2 carrots, finely cubed

-1/2 teaspoon ground coriander

-1/2 teaspoon ground cumin

-1/4 teaspoon ground turmeric

-1/4 teaspoon ground cinnamon

-1 medium sized eggplant, cubed

-100g green beans, chopped

-100g button mushrooms, chopped

-5-6 tomatoes, chopped

-100g green lentils (or any lentil you prefer

-300g turkey breast, cubed

250ml - 500ml vegetable stock

pinch of freshly grounded black pepper

 1. Heat olive oil in a large pan. Cook the turkey through. Add onion, garlic, ginger and carrots. Cook for a few minutes, then add the spices and a splash of vegetable stock. Cook for a further few minutes.

2. Add the rest of the ingredients. Start with just 250ml of vegetable stock and add more when necessary during cooking. Cook the stew for 30-40 minutes or until all the vegetables and the lentils are fully cooked.

Serve with any other veg you fancy! Put any leftovers in Tupperware in the freezer and just defrost and heat up when you fancy more!

I will be enjoying my leftovers with some spicy baked tempeh sticks at work this week :-) (recipe soon to be added)

Macros per serving: 175cals 9g carbs 30g protein

Enjoy :-) x