Tag: Recipes


Oct
2018

10 protein foods for healthy weight loss

Categories: Food

Until recently I thought high-protein diets were ‘faddy’ and just for those wanting to build muscle, but I’ve come to realise this macronutrient is hugely important for all of us to consume. It can help you to feel fuller, healthier and can actually aid weight loss. Keep reading if you want to know a little more about protein, my top 10 favourite sources of it and to spot which one of my favourite protein foods didn’t make it into the photo! 

What is protein?
Protein is one of three macronutrients, the others are fat and carbohydrates, and together these form the foundations of what we need to consume (in large quantities) daily in order to function.

The role of protein
Many know the role of protein in building and repairing muscles, but protein also performs many more functions in the body, such as…

Maintaining the structure and strength of cells and tissues
Producing hormones
Regulating your metabolism and
Strengthening your immune system

Protein and weight loss
Protein can also help you feel fuller for longer too, which is why it can be beneficial to those wishing to lose body fat. Over the last few months I’ve made a conscious effort to up the amount of protein I eat and to switch from carb based to protein based snacks. So far, it seems to have made a difference in terms of my weight loss and I can definitely say I feel more satisfied after meals which have contained a lot of protein. 

Top 10 favourite protein sources
Here a few of my favourite protein sources, which can either be eaten alone as a snack or as part of a larger meal, I’ve also included how much protein per 100g each item contains but keep in mind that serving sizes will vary between these foods. 

    1. Quark 12g
    2. Fat free greek style yogurt 11g
    1. Chicken 23g
    1. Tuna 29g
    1. Cottage cheese (with and without pineapple) 8
    1. Eggs 12.5
    1. Ham 21.6g
    1. Salmon 20.9
    1. Light mozzarella 19g
  1. Slender blend protein shake 60g

Nov
2016

Chocolate velvet post-workout protein shake recipe

Categories: Recipes

This delicious smoothie recipe is inspired by The Body Coach; Weight Watchers; close friends of mine at www.echosupplements.com; a nutritionist at my local gym; and what I had in my kitchen. It tastes great and you’re sure to love it if you’re a chocolate fiend like me! I hope you enjoy it if you give it a whirl… or should I say blitz (poor attempt at getting in a blender reference).

The following recipe includes some of the ingredients The Body Coach uses in his post-workout recipes, but has been tailored to what I usually ‘spend’ SmartPoints* wise on breakfast. It also includes some sneaky fruit and vegetables (tip given to me by a nutritionist at my local gym) and a scoop of PHD diet whey protein powder. Lovely friends of mine who run www.echosupplements.com inadvertently introduced me to PHD diet whey protein bars and powders – during a catch up they shared one of the bars they had on them and it was so good. It completely sorted out my chocolate craving, actually filled me up and as a pleasant surprised had a low SmartPoints value too!

A Weight Watchers friendly Chocolate Post-Workout Protein Shake Recipe
Requires a blender
For Weight Watchers it works out at 5 SmartPoints

Ingredients
20g rolled oats
200ml of Oat milk (could used almond milk)
1 scoop of PHD chocolate diet whey powder
1 banana
Handful of spinach (frozen or fresh)
Handful of blueberries (frozen or fresh)diet-mum-feed-chocolate-protein-shake

Method
Chuck in a blender and whizz!

Do check out www.echosupplements.com or give them a call if you’re interested in trying PHD for yourself or want to know more about protein powders. They’re so knowledgeable and super friendly.

Enjoy the smoothie!

P.S I also noticed that the smoothie matched the colour of my nails, and so I thought I’d share that pic in this recipe too! haha.

 

* When you follow Weight Watchers – the counting method, as there is a no count method – every food and drink as a SmartPoints values


Oct
2016

A simple pasta sauce recipe

Categories: Recipes

This is a short and sweet post to share a little recipe… tomato and butternut squash pasta sauce. It’s tasty, filling and goes well with lots of stuff like prawns, beef or chicken, alongside pasta and whatever veg you may like (such as peas, spinach or peppers).

Tomato & Butternut Squash Pasta Sauce Recipe

Ingredients

  • Tinned tomatoes
  • Tablespoon or so of tomato puree
  • Coconut oil (or your regular oil)
  • Olive oil
  • Onion
  • 2 garlic gloves
  • Butternut squash – I use a packet of the frozen stuff
  • Salt, pepper and oregano
  • Teaspoon of agave syrup

Method

  • Cook your butternut squash until soft (then leave to one side or while that’s cooking crack on with the below)
  • Slice and dice some onion and crush some garlic – fry the lot in your chosen oil – I like to use coconut oil.
    *You may want to use a pan larger than a frying pan for this as it’s going to contain the whole sauce shortly and it creates a decent amount!
  • Add your salt, pepper and oregano, followed by the puree and tinned tomatoes – stir it up.
    * If you want to add fish or meat to the sauce, you could add your chosen item to the pan at this point to cook.
  • Once the onion and garlic look nearly cooked, add your butternut squash and mash it all up.
  • Bring to boil, reduce to simmer for 10 or so minutes. Stir in a little olive oil and I like to add agave syrup for a bit of sweetness and voila!

It’s basically your standard tomato sauce with butternut squash! I may be slightly obsessed with butternut squash at the moment. I love it in this sauce though as it makes it super thick and delicious. Plus, on Weight Watchers its 0 SmartPoints, whoop whoop!

The photo shown is the sauce with prawns and peas, which was later mixed in with some wholewheat pasta.


Sep
2016

A weight loss friendly peanut butter curry recipe – this is delicious!

Categories: Food, Recipes

I wanted to share a curry I’ve been making for a while that is absolutely delicious, full of healthy stuff and best of all does keep you feeling full! Warning: this recipe contains nuts (the clue is in the title, after-all).

Peanut Butter Curry
This little number is a popular West African curry and it was made a lot by my family when I was growing up – whether at my house, my auntie and uncles, or around family friends’ houses. Traditional West African or Caribbean curry recipes of this kind can include a few more spices, butters and oils than my version – which do taste great – but this version is super quick to make and (if you’re following Weight Watchers like myself) is lower in SmartPoints values than some versions of this curry.

Before I start – I apologise in advance to great cooks out there who may see this recipe and think “ahhh you’ve destroyed a beautiful dish you evil woman!” Recipe writing is also much harder than I’ve ever appreciated (shout out to all those I’ve worked with previously who have been responsible for writing top notch recipes). I’m a little nervous I’ve forgotten some key ingredients, as I’m so used to just chucking this curry together quickly after a long day.

I’ve included a rough guide of the quantities I use, but you can easily add more or less of everything and it will still work. For those on Weight Watchers, this recipe comes to around 8 SmartPoints values and is totally worth every single point – calculate the exact value of your version and track it too for weight loss success.

Be warned, this is moreish!

Peanut butter curry
Serves 2

Ingredients

  • Pack of diced chicken
  • Tinned tomatoes
  • Chopped onion
  • Crushed onion glove or 2
  • 2 tablespoons of peanut butter (I use smooth)
  • Tablespoon of curry powder
  • Teaspoon or two of coriander
  • Teaspoon of cayenne pepper (optional if you don’t like spice)
  • Coconut oil (or your usual cooking oil/oil sprayer)
  • Salt and pepper
  • Teaspoon of agave syrup, honey or brown sugar (I tend to use agave but this is also optional)

*If you want to add veg to this recipe, you could include peas, beans or sweet potato to this curry. Diced pepper or spinach just about works, but I like it plain or with beans and peas best.

* Serve with rice (I tend to have wholegrain in the cupboard, but it works great with whatever you usually eat or jollof rice).

Method

  • Fry the onions and garlic in your chosen oil
  • After a few minutes add the curry powder and coriander
  • Add the chicken and cook for 5 mins or so; or until you’ve browned all of the pieces – stir frequently
  • Add tinned tomatoes, peanut butter and cayenne pepper
  • Stir thoroughly, bring to boil then simmer for 15/20 mins or until the chicken is fully cooked
  • Season with salt and pepper
  • Plate up with some rice and voila!

Enjoy and do post a comment below if you try this recipe and like it.

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