Ingredients
2 large chicken breasts
1 1/2 cups breadcrumbs or almond meal
1/4 cup sesame seeds
3 tablespoons dried parsley
3 tablespoons 2 dried garlic
3 tablespoons chilli flakes (less or more if preferred)
Salt & pepper
Slice chicken breasts into inch strips. In a flat base bowl or dish combine dry ingredients into make a dry coating mix. Heat a frying pan and lightly oil. Coat each chicken strip in the dry coating mix and fry for a few minutes turning mid way.
"Take care of your body. Its the only place you have to live." - Jim Rohn
What is Clean Eating?
The Clean Eating lifestyle involves eating whole, unprocessed foods such as lean proteins, complex carbohydrates, fruits, vegetables and healthy fats like Omega 3 to provide the body with our required macro and micro nutrients. A Clean Eater eliminates or reduces significantly refined sugars, alcohol, processed/junk foods and bad fats such as trans and saturated.
Find me on facebook
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The Clean Eating lifestyle involves eating whole, unprocessed foods such as lean proteins, complex carbohydrates, fruits, vegetables and healthy fats like Omega 3 to provide the body with our required macro and micro nutrients. A Clean Eater eliminates or reduces significantly refined sugars, alcohol, processed/junk foods and bad fats such as trans and saturated.
Find me on facebook
www.facebook.com/CleanFit
Friday 15 November 2013
Blueberry Pancake Stack
Ingredients
3/4 cup almond meal
1/4 cup desiccated coconut
1/2 cup granulated stevia
2 eggs
2 teaspoon vanilla essence
1/4 cup milk
1 teaspoon baking powder
Pinch of salt
Handful of blueberries
Combine all ingredients into a batter, then spoon into a lightly oiled pan on a medium heat to desired size.
Serves 2-3
3/4 cup almond meal
1/4 cup desiccated coconut
1/2 cup granulated stevia
2 eggs
2 teaspoon vanilla essence
1/4 cup milk
1 teaspoon baking powder
Pinch of salt
Handful of blueberries
Combine all ingredients into a batter, then spoon into a lightly oiled pan on a medium heat to desired size.
Serves 2-3
Monday 21 October 2013
Coconut & Chocolate Chip Cookies
Ingredients
2 cups almond meal
1/2 cup desiccated coconut
2/3 cup stevia granules
2/3 cup choc chips
Pinch of salt
2 tablespoons vanilla essence
1 teaspoon coconut essence
2 eggs
Combine all ingredients in a bowl to form a wet dough. Roll in into balls and flatten onto an oven tray lined with baking paper.
Bake 180deg fan forced oven for 15-20mins.
2 cups almond meal
1/2 cup desiccated coconut
2/3 cup stevia granules
2/3 cup choc chips
Pinch of salt
2 tablespoons vanilla essence
1 teaspoon coconut essence
2 eggs
Combine all ingredients in a bowl to form a wet dough. Roll in into balls and flatten onto an oven tray lined with baking paper.
Bake 180deg fan forced oven for 15-20mins.
Thursday 12 September 2013
Turkey Meatballs in Tomato & Spinach Sauce
Meat Balls
500gr Lean turkey mince
2 teaspoons diced garlic or garlic flakes
Diced fresh herbs or any dried herbs
1/2 teaspoon chilli powder
Pinch salt
Black pepper
Mix in a bowl and then roll into small meat balls.
Sauce
500ml of tomato based sauce salt reduced
1/2 large onion
4 cups raw washed spinach
Black pepper
Heat a medium saucepan, brown the onions in olive oil then add the tomato sauce heat through then add the meat balls, cover with saucepan lid and simmer until cooked through Approx 15-20 mins then add the spinach and pepper and stir through to wilt.
Serves 2
500gr Lean turkey mince
2 teaspoons diced garlic or garlic flakes
Diced fresh herbs or any dried herbs
1/2 teaspoon chilli powder
Pinch salt
Black pepper
Mix in a bowl and then roll into small meat balls.
Sauce
500ml of tomato based sauce salt reduced
1/2 large onion
4 cups raw washed spinach
Black pepper
Heat a medium saucepan, brown the onions in olive oil then add the tomato sauce heat through then add the meat balls, cover with saucepan lid and simmer until cooked through Approx 15-20 mins then add the spinach and pepper and stir through to wilt.
Serves 2
Monday 9 September 2013
Chocolate Mousse
Ingredients
1 ripe avocado
2 1/2 tbs raw cocoa
4 tbs stevia or 2 tbs honey
1/2 banana
1 tsp vanilla essence
2 1/2 tbs raw cocoa
4 tbs stevia or 2 tbs honey
1/2 banana
1 tsp vanilla essence
Combine all ingredients in a food processor or blender to combine. Spoon into two serving glasses chill in the fridge then garnish as desired.
Serves 2
Spicy Bean Burger
Ingredients
420g can cooked beans drained
1 heaped cup cooked brown rice
1/2 onion
1/2 teaspoon chilli pwd
1/4 teaspoon cumin
2 garlic cloves
Handful fresh herbs
Salt & pepper
1 egg white
1/4 - 1/2 cup breadcrumbs
1 heaped cup cooked brown rice
1/2 onion
1/2 teaspoon chilli pwd
1/4 teaspoon cumin
2 garlic cloves
Handful fresh herbs
Salt & pepper
1 egg white
1/4 - 1/2 cup breadcrumbs
Add all ingredients except the breadcrumbs into food processor to combine, then add the desired amount of bread crumbs to help the mixture bind. Roll into 6 balls, flatten to burger patties. Lightly pan fry until browned on either side.
Makes 6
Saturday 13 July 2013
Banana & Coconut Pancakes
Ingredients
1 ripe banana
2 eggs
2 eggs
splash of vanilla essence
1/2 teaspoon baking powder
1/2 cup almond meal
1/4 cup granulated stevia
1/4 cup desiccated coconut
1/4 cup milk
1/2 teaspoon baking powder
1/2 cup almond meal
1/4 cup granulated stevia
1/4 cup desiccated coconut
1/4 cup milk
Optional - honey & banana to top the stack.
Mash the banana in a medium size bowl, add the wet ingredients followed by the dry combine into a batter. Heat a non-stick frying pan lightly oiled spoon batter in to pan to desired size, cooking in batches.
Top with fresh banana & honey if desired.
Makes 12 small or 6 medium pancakes.
Serves 2
Tuesday 2 July 2013
Zucchini Fritters
Ingredients
1 & 1/2 large zucchini grated
1 onion sliced thinly
1/2 - 1 cup grated low fat cheese or feta
4 tablespoons any flour
3 eggs
Black pepper
Squeeze water from the grated zucchini then lightly fry with onions in a fry pan. Allow to cool. Then add all ingredients into a mixing bowl to combine & then lightly fry into small fritters.
Super Green Cleanser
Ingredients
2 big handfuls of washed spinach
1 scoop of super greens powder
1/2 juice of a lemon
1 whole orange peeled
handful fresh mint
1 teaspoon fresh grated ginger
1 1/2 cups of cold water
1 cup of Ice cubes
Add all ingredients into the blender and blitz until well combined.
Blueberry & Almond Muffins
Ingredients
2 cups almond meal
2 egg whites
2 whole eggs
2 tablespoons honey
1/2 cup granulated stevia
1 teaspoon baking soda
1 tablespoon lemon juice
dash of salt
1 teaspoon vanilla extract
2 tablespoons of olive oil
1 cup blueberries (fresh or thawed)
Preheat oven to 150 deg (fan forced). Mix all dry ingredients together in a mixing bowl, to this add the wet ingredients. Lastly to the batter add the blueberries. Spoon into 12 small cupcake size cases. Bake for 20-25 minutes.
Makes 12 small muffins.
* Cooled muffins should be stored in the fridge, they also freeze well.
2 cups almond meal
2 egg whites
2 whole eggs
2 tablespoons honey
1/2 cup granulated stevia
1 teaspoon baking soda
1 tablespoon lemon juice
dash of salt
1 teaspoon vanilla extract
2 tablespoons of olive oil
1 cup blueberries (fresh or thawed)
Preheat oven to 150 deg (fan forced). Mix all dry ingredients together in a mixing bowl, to this add the wet ingredients. Lastly to the batter add the blueberries. Spoon into 12 small cupcake size cases. Bake for 20-25 minutes.
Makes 12 small muffins.
* Cooled muffins should be stored in the fridge, they also freeze well.
Teriyaki Chicken
Ingredients
2 skinless chicken breast diced
1 teaspoon cornflour
Sauce
1/2 cup mirin
1/2 cup sake
1/3 cup Japanese soy sauce
1/4 teaspoon ginger grated
1/2 teaspoon garlic grated
Once chicken has been diced, heat a deep frying pan (at least 1 inch deep) with a little olive oil then add the chicken to brown, reduce heat. Combine ingredients together to make the sauce in a jug, pour a little at a time over the chicken continue to heat through until the chicken is well cooked. To thicken the sauce dilute the cornflour in a splash of cold water and add to the simmering chicken, once the sauce appears to thicken turn off the heat.
Serve with brown rice and salad.
Serves 2
* You can substitute the chicken for any other protein source.
2 skinless chicken breast diced
1 teaspoon cornflour
Sauce
1/2 cup mirin
1/2 cup sake
1/3 cup Japanese soy sauce
1/4 teaspoon ginger grated
1/2 teaspoon garlic grated
Once chicken has been diced, heat a deep frying pan (at least 1 inch deep) with a little olive oil then add the chicken to brown, reduce heat. Combine ingredients together to make the sauce in a jug, pour a little at a time over the chicken continue to heat through until the chicken is well cooked. To thicken the sauce dilute the cornflour in a splash of cold water and add to the simmering chicken, once the sauce appears to thicken turn off the heat.
Serve with brown rice and salad.
Serves 2
* You can substitute the chicken for any other protein source.
Sunday 31 March 2013
Cottage Cheesy Scrammbled Eggs
Ingredients
1 Whole Egg
1/2 cup Egg Whites
1 tablespoon of Cottage Cheese
Pepper to taste
Handful of Spinach or any other Vegetables or Herbs
Whisk together the whole egg and egg whites with the pepper in a bowl or jug. Heat a frying pan with a small amount of olive oil, to the heated pan add vegetables and saute 30 seconds. Add the egg mixture to the pan as the egg starts to cook mix gently towards the center and add the cottage cheese. Continue to stir through til cooked.
Serves 1
Vanilla Whey Custard
Ingredients
2 tablespoons Vanilla Whey Isolate Protein Powder
1/4 cup Natural Yoghurt
Drop of Vanilla Essence
Mix all ingredients to combine, leave for a 2 minutes and mix again until smooth and lump free.
Serves 1
Eat cold - do not heat this custard as the whey will start to curdle.
Eat cold - do not heat this custard as the whey will start to curdle.
Saturday 2 March 2013
Mixed Berry Protein Smoothie
Ingredients
1 cup unsweetened Almond Milk
1/4 cup Blueberries
1/4 cup Rasperries
1 scoop (30g) Vanilla Protein Powder
1 tablespoon Flaxseeds
1 tablespoon Natural Yoghurt
Handful of Ice cubes
Place all ingredients into a blender, whizz up.
Nutrition
Calories 213
Protein 30 grams
Carbohydrates 12 grams
Fibre 4 grams
Fat 5 grams
Saturday 12 January 2013
Rosemary & Garlic Poached Chicken Breast
Ingredients
2 Chicken breasts skinless
4 Cloves garlic
Rosemary
4 Cups chicken stock
Pepper
Olive oil
Water
Place chicken, rosemary, pepper and garlic in a deep pan (that has a lid). |
Add chicken stock and additional water to cover the chicken by at least 1 inch, amount will vary depending on pan size. |
Remove chicken from the pan onto a plate. |
Slice chicken. |
Season with additional pepper, rosemary and a drizzle of olive oil. To make the chicken more moist drizzle over a few teaspoons of the cooking stock. |
Thursday 10 January 2013
Grocery Shopping Tips
Remember what you buy is what you will consume.
Aim
to shop the perimeter of the supermarket for the bulk of your items.
Center aisles contain some items you will require but also many
unhealthy products that you do not want to find their way into your
trolley.
Beware of packaging and advertising claiming to be diet, light,low fat, less or reduced fat these can often contain high amounts of sugar.
Turn products around and read the nutritional contents and compare one brand to others on the shelf before you decide.
Cherry Tomato & Basil Couscous Salad
Ingredients
1 cup of uncooked couscous
2 handfuls of washed baby spinach
1/2 punnet of cherry tomatoes washed and halved
1/4 cup of pine nuts
handful fresh basil leaves
Pepper
Lemon juice
Olive oil
Cook the couscous as per the directions on the packaging then allow to cool in a large salad bowl. Once cooled add the spinach leaves and tomatoes. Tear the basil leaves and add to the salad along with the pine nuts. Squeeze over the juice of half a lemon, drizzle with olive oil and a crack of pepper the mix through.
Serves 4 as a side salad.
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