Ok so I have signed up to the 12 week body transformation challenge. I needed something to give me a kick start, some motivation and accountability and some new inspiration. Technically the challenge starts in 3 weeks, but we're already been set some challenges and tasks to get started, as part of the 'warm up' and 'pre-season'. And to be fair some of it whilst being very basic, they are helpful.
Today was the 3rd preparation task to 'Gear up'... well as I already train I have this sorted. But I did find the previous task helpful- setting goals (1 month, 3 months, 6 months & 12 months).
The one before that was listing all the excuses you can or have made and writing them down and the solution... so next time you go to use it, the solution is there in print. So as you can imagine my fridge is becoming quite full!
The warm up challenges were basic changes, to get you focused and I guess so the challenge isn't such a shock to the system... as # 1 was make one small change. The others involved planning meals, writing down what you eat, exercising every day, cutting down on non water fluids... guess all the stuff we know we should be doing anyway.
So back to today. For lunch today I have left overs from the weekend BBQ feast! So thought I would share my walnut and fennel couscous recipe... as I love it!
Boil kettle, pour dried couscous into a mixing bowl. Add an equal amount of hot water (once boiled) and cover with lid, or cling film (glad wrap). Leave for at least 5 minutes.
Then in a hot pan heat through some cumin and fennel seeds, then break down in pestle and mortar and set aside.
Add tsp oil to pan, sauté 1 finely sliced fennel bulb, 2 celery sticks and an onion.
Once soft add 1 juice and rind of 1 lemon, bunch fresh parsley 75g walnuts to a blender and pulse. Then add olive oil, the sautéed vegetables and ground seeds. And pulse until mixed.
Uncover and separate couscous with a fork, mix through other ingredients.
Showing posts with label recipe. Show all posts
Showing posts with label recipe. Show all posts
Sunday, April 21, 2013
Tuesday, July 10, 2012
Zucchini Loaf
As I have a veggie garden and a few zucchini plants; each supplying 2-3 per week (each) I have quite a few to use! Good job I love them and add them to everything. But I thought I would share my zucchini loaf, that I made last night for this week's lunches. Great as a light meal warm or cold.
Zucchini Loaf- serves 6
Ingredients
Using clean cloth squeeze as much of the liquid out of the grated zucchini as possible, then fry off in pan with the spring onions- 2-3 minutes, then remove from heat.
Set aside to cool (about 10 minutes) slice and can be served warm or cold.
Zucchini Loaf- serves 6
Ingredients
400g grated zucchinis,
3 finely chopped spring onions
½ tsp nutmeg
½ cup plain flour
¼ cup fresh parsley
2 egg whites,
3 whole eggs
200g Low fat ricotta cheese
120g Low fat feta cheese
Pinch salt
Pinch pepper (optional)
I am not a salt lover so need this for balance, as cheese’s can also be salty
Instructions
Pre-heat oven to 190°, spray loaf tin (about 250mm x 150m)- or line with baking paper if likely to stick.
Using clean cloth squeeze as much of the liquid out of the grated zucchini as possible, then fry off in pan with the spring onions- 2-3 minutes, then remove from heat.
In a bowl beat the whole eggs and add flour, nutmeg and parsley (and pepper if using), then crumble in the cheeses and combine. Add in and fold through the onions and zucchini.
In another bowl whip egg whites and salt to stiff peaks, then fold though the original mixture. Transfer to the oven dish and bake in pre-heated oven for 50-55 minutes, or golden.
Set aside to cool (about 10 minutes) slice and can be served warm or cold.
Wednesday, August 4, 2010
Creamy lemon tart
Cakes & Bakes Servings: 10
Ingredients
100 g ginger biscuit
25 g butter
405 g Skim Sweetened Condensed Milk
1 whole egg, lightly beaten
1 egg white
2 medium lemon, rind finely grated, plus juice
Instructions
Preheat the oven to 180C.
Place the biscuits in a food processor and pulse until fine. Alternatively, place them in a plastic bag and crush using a rolling pin. Transfer to a bowl.
Melt the butter in a small saucepan over low heat. Add the biscuit crumbs and carefully press the mixture into the base of a 23cm cake tin. Refrigerate until required.
Place the condensed milk and eggs in a bowl. Beat until smooth. Add the lemon zest and juice and stir well. The mixture will begin to thicken. Pour into the prepared base.
Bake the tart for 20 minutes, then remove from the oven and allow to cool completely. Refrigerate until set.
Decorate with a slice of lemon just before serving.
Notes: For a different citrus flavour, try using the zest and juice of 2 juicy limes in place of the lemons
Ingredients
100 g ginger biscuit
25 g butter
405 g Skim Sweetened Condensed Milk
1 whole egg, lightly beaten
1 egg white
2 medium lemon, rind finely grated, plus juice
Instructions
Preheat the oven to 180C.
Place the biscuits in a food processor and pulse until fine. Alternatively, place them in a plastic bag and crush using a rolling pin. Transfer to a bowl.
Melt the butter in a small saucepan over low heat. Add the biscuit crumbs and carefully press the mixture into the base of a 23cm cake tin. Refrigerate until required.
Place the condensed milk and eggs in a bowl. Beat until smooth. Add the lemon zest and juice and stir well. The mixture will begin to thicken. Pour into the prepared base.
Bake the tart for 20 minutes, then remove from the oven and allow to cool completely. Refrigerate until set.
Decorate with a slice of lemon just before serving.
Notes: For a different citrus flavour, try using the zest and juice of 2 juicy limes in place of the lemons
Orange beef stir-fry
Main Meal Servings: 4
Ingredients
1 whole stock cube, (chicken), dissolved in 1 1/4 cups (300ml) hot water
3 tbs soy sauce
1 tsp powdered artificial sweetener
Canola Spray
2 tbs fresh orange rind (peel)
2 tbs fresh ginger, julienned
2 clove garlic, finely sliced
1 whole fresh red chilli, de-seeded, finely chopped
600 g lean beef fillet steak, excess fat trimmed, thinly sliced
300 g snow peas, ends trimmed
1 tbs arrowroot, dissolved in 1 tbs water
Instructions
Combine stock, soy sauce and sweetener in a small bowl.
Spray a wok, or non-stick frying-pan oil and set over medium to high heat. Add orange rind, ginger, garlic and chilli. Stir-fry for 2 minutes. Add beef and stir-fry for 2 minutes or until lightly browned. Add snowpeas and stir-fry for 2 minutes or until tender crisp. Add stock mixture and cook for a further minute. Add arrowroot mixture and cook, stirring for 10 seconds or until sauce has thickened.
Remove from heat and serve immediately.
Ingredients
1 whole stock cube, (chicken), dissolved in 1 1/4 cups (300ml) hot water
3 tbs soy sauce
1 tsp powdered artificial sweetener
Canola Spray
2 tbs fresh orange rind (peel)
2 tbs fresh ginger, julienned
2 clove garlic, finely sliced
1 whole fresh red chilli, de-seeded, finely chopped
600 g lean beef fillet steak, excess fat trimmed, thinly sliced
300 g snow peas, ends trimmed
1 tbs arrowroot, dissolved in 1 tbs water
Instructions
Combine stock, soy sauce and sweetener in a small bowl.
Spray a wok, or non-stick frying-pan oil and set over medium to high heat. Add orange rind, ginger, garlic and chilli. Stir-fry for 2 minutes. Add beef and stir-fry for 2 minutes or until lightly browned. Add snowpeas and stir-fry for 2 minutes or until tender crisp. Add stock mixture and cook for a further minute. Add arrowroot mixture and cook, stirring for 10 seconds or until sauce has thickened.
Remove from heat and serve immediately.
Greek spinach pie
main meals Servings: 4
Ingredients
Canola Oil Spray
1 tbs olive oil
600 g fresh spinach, cooked, excess water squeezed out, chopped
1 medium onion, finely chopped
2 tbs fresh parsley, finely chopped
1/8 tsp ground nutmeg
2 whole eggs
200 g reduced fat feta cheese, crumbled
200 g low-fat ricotta cheese
3 tbs grated parmesan cheese
3sheets Puff pastry,
Instructions
Spray a 20cm baking tray with oil spray.
Heat the oil in a large non-stick frying pan over medium to high heat. Add the spinach and onion and cook until any liquid has been absorbed. This will take 5-8 minutes. Add the parsley and nutmeg and stir. Remove the frying pan from the heat and transfer the mixture to a large bowl. Add the eggs, cheeses and season well with salt and pepper.
Lay 1 sheet of filo in and up the sides of the prepared pan. Spray the surface lightly with oil. Top with 5 more sheets of filo, spraying each layer with oil before adding the next sheet. Spread the spinach mixture over the last sheet of filo and top with 8 more sheets of filo, spraying each layer with oil. Roll the overhanging sides of the pastry into the edges of the baking tray to form a border.
Using a sharp knife, cut into 6 squares, almost through to the bottom, but not quite or the filling will leak. Refrigerate for 30 minutes.
Preheat the oven to 190C. Bake until crisp and golden, about 45 minutes. Let stand for 5 minutes before cutting squares all the way through to the bottom. Serve warm with a salad tossed with fat-free dressing.
Ingredients
Canola Oil Spray
1 tbs olive oil
600 g fresh spinach, cooked, excess water squeezed out, chopped
1 medium onion, finely chopped
2 tbs fresh parsley, finely chopped
1/8 tsp ground nutmeg
2 whole eggs
200 g reduced fat feta cheese, crumbled
200 g low-fat ricotta cheese
3 tbs grated parmesan cheese
3sheets Puff pastry,
Instructions
Spray a 20cm baking tray with oil spray.
Heat the oil in a large non-stick frying pan over medium to high heat. Add the spinach and onion and cook until any liquid has been absorbed. This will take 5-8 minutes. Add the parsley and nutmeg and stir. Remove the frying pan from the heat and transfer the mixture to a large bowl. Add the eggs, cheeses and season well with salt and pepper.
Lay 1 sheet of filo in and up the sides of the prepared pan. Spray the surface lightly with oil. Top with 5 more sheets of filo, spraying each layer with oil before adding the next sheet. Spread the spinach mixture over the last sheet of filo and top with 8 more sheets of filo, spraying each layer with oil. Roll the overhanging sides of the pastry into the edges of the baking tray to form a border.
Using a sharp knife, cut into 6 squares, almost through to the bottom, but not quite or the filling will leak. Refrigerate for 30 minutes.
Preheat the oven to 190C. Bake until crisp and golden, about 45 minutes. Let stand for 5 minutes before cutting squares all the way through to the bottom. Serve warm with a salad tossed with fat-free dressing.
Chicken chasseur
Main meals Servings: 4
Ingredients
Canola oil spray
600 g skinless chicken breast, excess fat trimmed
2 medium onion, thinly sliced
2 cloves garlic, crushed
100 g mushroom, thinly sliced
1 whole fresh carrot, peeled, sliced
400 g chopped tomatoes
1/4 cup tomato puree
2 tbs fresh parsley, chopped
1 whole stock cube, (chicken) dissolved in 300ml hot water
Instructions
Preheat oven to 190°C.
Heat a large non-stick frying pan over medium-high heat. Spray with oil. Add chicken breasts and cook for 2-3 minutes on each side, until brown. Transfer to an ovenproof casserole dish.
Add onions and garlic to pan and cook, stirring, for 3 - 4 minutes or until softened. Transfer to casserole dish along with mushrooms, carrot, tomatoes, tomato puree and parsley.
Add stock to frying pan and bring to the boil. Stir well with a wooden spoon to dislodge any bits that have stuck to the bottom of pan. Add to casserole and taste and season with salt and pepper.
Bake casserole in oven for 45 minutes or until chicken and vegetables are tender. Serve, garnished with parsley.
Great one for the slow cooker!
Ingredients
Canola oil spray
600 g skinless chicken breast, excess fat trimmed
2 medium onion, thinly sliced
2 cloves garlic, crushed
100 g mushroom, thinly sliced
1 whole fresh carrot, peeled, sliced
400 g chopped tomatoes
1/4 cup tomato puree
2 tbs fresh parsley, chopped
1 whole stock cube, (chicken) dissolved in 300ml hot water
Instructions
Preheat oven to 190°C.
Heat a large non-stick frying pan over medium-high heat. Spray with oil. Add chicken breasts and cook for 2-3 minutes on each side, until brown. Transfer to an ovenproof casserole dish.
Add onions and garlic to pan and cook, stirring, for 3 - 4 minutes or until softened. Transfer to casserole dish along with mushrooms, carrot, tomatoes, tomato puree and parsley.
Add stock to frying pan and bring to the boil. Stir well with a wooden spoon to dislodge any bits that have stuck to the bottom of pan. Add to casserole and taste and season with salt and pepper.
Bake casserole in oven for 45 minutes or until chicken and vegetables are tender. Serve, garnished with parsley.
Great one for the slow cooker!
Thursday, July 29, 2010
Bread Pudding
Dessert: Servings: 8-10
Ingredients
1 loaf Bread (I use wholemeal, traditionally used stale white bread)
1 cup raisins/ sultanas
½ cup brown sugar
½ tsp cinnamon
½ tsp nutmeg
Boiling water
2-3 tea bags (optional)
Instructions
Place tea bags into a mixing bowl and add 2-3 cups boiling water, allow to stew.
Break the bread into smaller pieces, remove the teabag from the bowl and immerse the bread pieces. Add more water if required to cover the bread, then leave to stand preferably over night.
Using your hands, squeeze out excess liquid from the bread, however you do not want it to be dry, just soggy.
Add the sugar, fruit and spice. Compact the mixture into an oven proof dish and bake for approx 40 mins at 180°c. Once cooked, allow to cool and firm.
Serve with tea/ coffee as a snack or with warm custard as a dessert.
Ingredients
1 loaf Bread (I use wholemeal, traditionally used stale white bread)
1 cup raisins/ sultanas
½ cup brown sugar
½ tsp cinnamon
½ tsp nutmeg
Boiling water
2-3 tea bags (optional)
Instructions
Place tea bags into a mixing bowl and add 2-3 cups boiling water, allow to stew.
Break the bread into smaller pieces, remove the teabag from the bowl and immerse the bread pieces. Add more water if required to cover the bread, then leave to stand preferably over night.
Using your hands, squeeze out excess liquid from the bread, however you do not want it to be dry, just soggy.
Add the sugar, fruit and spice. Compact the mixture into an oven proof dish and bake for approx 40 mins at 180°c. Once cooked, allow to cool and firm.
Serve with tea/ coffee as a snack or with warm custard as a dessert.
Sunday, July 18, 2010
Selsig Morgannwg (Glamorgan Sausages)
Traditional Welsh Dish: Servings: 6
Not really sausages, but a cheese, egg and breadcrumb mixture formed into rolls and traditionally fried, though I bake mine
Ingredients
120g Strong low fat Cheddar
120g fresh breadcrumbs
1 small onion, finely chopped
1 tsp mustard powder
1 tbsp chopped parsley
Pinch thyme
3 eggs
Dried breadcrumbs for coating
(Salt and pepper)
Instructions
Preheat oven to 180°c
In a bowl, beat the two eggs and add the mustard, parsley, thyme and seasoning.
In a separate bowl, mix together the cheese, breadcrumbs and the onion.
Now combine the egg mixture with the breadcrumb mixture. With floured hands, form the mixture into approximately 10 sausage-shaped rolls.
Beat the 3rd egg in a bowl, dip in the sausages, coat them with the dry breadcrumbs and Place in the oven for 15-20mins or until golden. Serve with salad or as a nibbles.
Not really sausages, but a cheese, egg and breadcrumb mixture formed into rolls and traditionally fried, though I bake mine
Ingredients
120g Strong low fat Cheddar
120g fresh breadcrumbs
1 small onion, finely chopped
1 tsp mustard powder
1 tbsp chopped parsley
Pinch thyme
3 eggs
Dried breadcrumbs for coating
(Salt and pepper)
Instructions
Preheat oven to 180°c
In a bowl, beat the two eggs and add the mustard, parsley, thyme and seasoning.
In a separate bowl, mix together the cheese, breadcrumbs and the onion.
Now combine the egg mixture with the breadcrumb mixture. With floured hands, form the mixture into approximately 10 sausage-shaped rolls.
Beat the 3rd egg in a bowl, dip in the sausages, coat them with the dry breadcrumbs and Place in the oven for 15-20mins or until golden. Serve with salad or as a nibbles.
Welshcakes/ Picau ar y Maen
Traditional Welsh Dish: Servings: 24
Ingredients
500g self raising flour
250g margarine
250g sugar
250g currants
tsp mixed spice
half tsp salt
300ml skim milk
2 eggs
Flour for dusting
This recipe is traditionally cooked on a stove top Bakestone, but a hotplate or flat grill surface or large non-stick frying plan works well.
Personally I use the flar half of my George Foreman.
Instructions
Beat the eggs, then add the remaining ingredients (but leave some sugar for dusting) in a cool mixing bowl, until a dough consistancy.
Dust a clean surface with flour. Break off a hand full of the dough and roll out until approx 1/4 inch thick.
Cut circles out using a cutter apporx 3cm diameter is ideal.
Now place onto the warm surface and cook for approx 1 minute each side or until browned- Becareful to insure the centre is not still doughy.
Dust with the remaining sugar and serve immediately.
These will last and are great if stored in an air tight container- but best eaten warm.
Ingredients
500g self raising flour
250g margarine
250g sugar
250g currants
tsp mixed spice
half tsp salt
300ml skim milk
2 eggs
Flour for dusting
This recipe is traditionally cooked on a stove top Bakestone, but a hotplate or flat grill surface or large non-stick frying plan works well.
Personally I use the flar half of my George Foreman.
Instructions
Beat the eggs, then add the remaining ingredients (but leave some sugar for dusting) in a cool mixing bowl, until a dough consistancy.
Dust a clean surface with flour. Break off a hand full of the dough and roll out until approx 1/4 inch thick.
Cut circles out using a cutter apporx 3cm diameter is ideal.
Now place onto the warm surface and cook for approx 1 minute each side or until browned- Becareful to insure the centre is not still doughy.
Dust with the remaining sugar and serve immediately.
These will last and are great if stored in an air tight container- but best eaten warm.
Banana Bread
Dessert: Servings: 6-8
Ingredients
100g low fat spread
1 cup brown sugar
2 eggs
2 cups plain flour
1 tsp baking powder
1 cup mashed ripe banana
2 tbs chopped walnuts
Instructions
Heat oven to 180°c.
Lightly grease loaf tin.
Combine spread & sugar, until creamy. Add mashed banana and eggs and mix until combined
Sift flour and baking powder into the bowl and mix.
Pour mixture into the loaf tin, top with walnuts.
Bake for 50 mins or until an inserted skewer comes out clean.
Remove form the tin and leave to cool on a wire rack.
Ingredients
100g low fat spread
1 cup brown sugar
2 eggs
2 cups plain flour
1 tsp baking powder
1 cup mashed ripe banana
2 tbs chopped walnuts
Instructions
Heat oven to 180°c.
Lightly grease loaf tin.
Combine spread & sugar, until creamy. Add mashed banana and eggs and mix until combined
Sift flour and baking powder into the bowl and mix.
Pour mixture into the loaf tin, top with walnuts.
Bake for 50 mins or until an inserted skewer comes out clean.
Remove form the tin and leave to cool on a wire rack.
Thursday, July 15, 2010
Guacamole
Ingredients
1/2 ripe avocado, peeled and stoned & mashed
2 tablespoons lemon juice
1 tbsp low fat Sour cream
1/3 clove garlic, crushed
And pinch of corriander or chilli flakes (optional)
Instructions
Place all ingredients in a blender and process until smooth and combined.
Refridgerate until ready to serve.
1/2 ripe avocado, peeled and stoned & mashed
2 tablespoons lemon juice
1 tbsp low fat Sour cream
1/3 clove garlic, crushed
And pinch of corriander or chilli flakes (optional)
Instructions
Place all ingredients in a blender and process until smooth and combined.
Refridgerate until ready to serve.
Kathy's Tzatziki
I got this recipe from a Greek friend and swear by it!
Ingredients
1 cup Greek Yoghurt
1/2 Peeled & finely grated cucumber
1 tbsp vinegar (white wine)
1 clove crushed/ grated garlic
2 tbsp Olive oil
Instructions
Mix ingredients, pass through a sieve and serve.
If possible leave the combined ingredients in the fridge for a few hours before straining.
Personally I use Black Swan No fat, as it's one of the few low fat versions that doesn't separate or go lumpy.
Ingredients
1 cup Greek Yoghurt
1/2 Peeled & finely grated cucumber
1 tbsp vinegar (white wine)
1 clove crushed/ grated garlic
2 tbsp Olive oil
Instructions
Mix ingredients, pass through a sieve and serve.
If possible leave the combined ingredients in the fridge for a few hours before straining.
Personally I use Black Swan No fat, as it's one of the few low fat versions that doesn't separate or go lumpy.
Thursday, July 8, 2010
Raspberry Brownie Slice
Desserts: Serving 16 (mine made 24)
Ingredients
2 eggs (lightly beaten)
80g canola spread
85g cups self raising flour
165g brown sugar
85g dark choc bits
35g cup cocoa powder
150g frozen raspberries
125ml skim milk
icing sugar to serve
Instructions
Preheat oven to 180c
Spray 19cmx29cm slice pan with oil and line with baking paper
Place spread, sugar, cocoa & milk in saucepan. Stir over low heat until smooth. Transfer to large bowl and cool 5 mins
Stir eggs, flour, choc bits & raspberries into cocoa mixture. Spoon the cake mixture into the pan and bake for 45-50 mins or until cooked. Stand for 10mins before turning out onto wire rack to cool. Serve cut into squares dusted with icing sugar.
Ingredients
2 eggs (lightly beaten)
80g canola spread
85g cups self raising flour
165g brown sugar
85g dark choc bits
35g cup cocoa powder
150g frozen raspberries
125ml skim milk
icing sugar to serve
Instructions
Preheat oven to 180c
Spray 19cmx29cm slice pan with oil and line with baking paper
Place spread, sugar, cocoa & milk in saucepan. Stir over low heat until smooth. Transfer to large bowl and cool 5 mins
Stir eggs, flour, choc bits & raspberries into cocoa mixture. Spoon the cake mixture into the pan and bake for 45-50 mins or until cooked. Stand for 10mins before turning out onto wire rack to cool. Serve cut into squares dusted with icing sugar.
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