Thursday 4 July 2013

Salmon and zucchini frittata
Serves 4
1 large onion (220g), roughly chopped.
1 clove garlic minced
3 tbsp olive oil or coconut oil.
3 medium to large zucchini grated
6 large organic free range eggs.
200 grams salmon fillet ( cooked on the grill and once it is cooked, let it cool and using a fork to make like salmon flakes.)
1 tbsp chopped coriander leaves
1 tbsp chopped flat-leaf parsley
Celtic sea salt and black pepper

Preheat the oven to 180 degrees. Grease base and sides of a large baking dish.
Sauté the onion with olive oil in a large frying pan or small of medium heat until brown. Add garlic and zucchini and cool over medium high heat for 10 minutes, stirring occasionally. Turn off the heat and let it cool for 10 minutes or 15.
In a mixing bowl, beat the eggs with a fork, then add salmon, coriander and parsley. Add zucchini and onion mixture, season with salt and pepper and mix throughly until combined. Pour egg mixture into a prepared dish. Bake for 30-40 minutes or until golden brown on top and cooked when tested at centre with a skewer. Take out of the oven, leave to cool for 10-15 minutes and serve.

Thursday 13 June 2013

Healthy protein French toast

Healthy protein French toast
2 organic free range eggs
1/3 cup unsweetened almond milk
1 scoop of of protein powder of your choice. ( I used garden of life-brown rice protein powder)
10 drops of vanilla stevia or any flavour you like. I used banana flavour. Or use 2 tsp of stevia powder.
2 pieces of organic sprouted spelt bread. ( or any choice of bread you like.)

Mix all the wet ingredients well.
Dip each slice of bread in the mixture for 1-2 min until its full soaked. Heat up a pan with coconut oil and pan-fry the bread until lightly golden brown on both sides. Repeat the other slice too.

Berry sauce
1/2 cup organic frozen or fresh berries.
Lemon juice.
1/2 filtered water

Using the same pan. Add water and berries. Bring it to a boil, let it simmer for 3 minutes add stevia, lemon juice. Set it aside And let it cool.

Now it times to assemble your French toast and berries. I like to spread my French toast with coconut oil and some almond butter then lightly drizzle with raw honey!'s so so GOOOOD!!!

Saturday 12 January 2013

Healthy cacao nibs banana bread

* 2 very ripe/ripe bananas mashed
* 1 cup almond meal/flour ( I used leftover almond pulp from making almond milk)
* 2 whole organic free range eggs or 1 whole egg and 2 egg whites
* 1 cup unsweetened almond milk
* 1/3 cup unsweetened apple sauce
^ 1 tsp vanilla extract
* 2 tbsp stevia or an natural sweetener of your choice *
* 1 tbsp flaxseed meal
* 1/2 cup coconut flour
* 1/2 scoop protein powder of your choice * ( I used vital vanilla pea protein powder )
* 1/2 tsp cinnamon
* 1 tsp baking powder + 1/4 tsp baking soda
* 4 tbsp raw cacao nibs ( If you don't have them you can substitute for good quality dark chocolate chips)
* pinch of sea salt to taste ( optional only )

Mix all the dry ingredients together. In a separate bowl. Mash 2 ripe bananas and add all the wet ingredients together. Add the dry mixture into the wet ingredients. Mix and combine well. Add in the cacao nibs and fold in gently. Pour into a baking loaf/tin and bake in a 180 degree oven for 50 min or until toothpick inserted and comes out clean.
Enjoy! I like to reheat it the next day and toast it! :) it's super yum!

Saturday 5 January 2013

Lemongrass char-grilled prawns

* 450-500 grams of fresh tiger prawns , peeled and deveined ( leave the tails on)
Marinade lemongrass mixture:
* 2 stalks of lemongrass bruised and minced ( or you can buy already made at the asian supermarket in the freezer section)
* 3 kaffir lime leaves minced.
* 1 lime zest and juiced.
* 1 Thai chilli minced
* 2 cloves garlic finely minced
* 1 tbsp of fish sauce
* 1 tbsp tamari or soy sauce
* 1 tbsp of maple syrup or palm sugar
* 1 tbsp organic coconut oil or olive oil.
* 1 tsp sesame oil
* pinch of good quality sea salt and pepper ( to taste)
Bamboo skewers ( soak in water for 10 or 30 min to prevent from burning when grilling)

Combine the lemongrass mixture well in a big bowl or you can crush them all in a portal and pestel.
Marinate the prawns with the lemongrass mixture for 2 hours or overnight in the fridge. Stick prawns through the bamboo skewers and heat the grill pan.
Grill on both sides for 4 minutes or until cooked. Served with fresh lime or lemon.

Wednesday 2 January 2013

Flat belly apple pie waffles

* One organic small apple or half peeled and grated.
*1 scoop of protein powder of your choice ( I used vital vanilla protein )
*1 tbsp flaxseed meal
* 2 1/2 tbsp coconut flour
* One teaspoon of apple pie spice mix or just use 1/4 tsp of cinnamon, nutmeg, gloves and ginger.
* 2 tsp stevia or a healthy sweetener of your choice
* 1 tsp organic vanilla extract
* One organic free range egg + one egg white.
* 2 tbsp unsweetened almond milk.
* One tsp of organic raw coconut oil/ butter.

Mix all the dry ingredients together. In a separate bowl whisk all the wet ingredients. Combine the dry mixture to the wet ingredients. Combine well but don't over mix!! Fold in the grated apples. Set your waffle iron and spray with cooking spray. Cook in the waffle iron until it beeps. Served it on a plate with your choice of toppings you like. Enjoy!

Wednesday 19 December 2012

Chocolate pudding ( tofu )

1 block/brick or package soft silken tofu.
1/3 cup pure cocoa powder
2 tbsp organic 100% maple syrup (feel free to use a little more if you want it sweeter)
1 tablespoon vanilla extract
4 tbsp stevia
Pinch of sea salt
1. Place all the ingredients in a food processor and blend to combine.
2. Scrape down the sides of the food processor and blend again to make sure everything is incorporated.
3. Serve immediately or chilled

* if too thick add more almond milk. .

Tuesday 4 December 2012

Healthy baked donuts with guilt free frosting

* 1/4 cup buckwheat flour ( use can use oat flour if you want too. But it will be a bit more dense)
* 1/4 coconut flour
* 1/2 cup of vanilla protein powder of your choice ( I used vital natural pea protein powder)
* 1 egg and 2 egg whites or 3 large egg whites.
* 1/3 cup of natural peanut butter or almond butter.
* 3/4 cup almond milk.
* 2 tbsp or 1/4 cup unsweetned apple sauce.
* 4 tbsp stevia
* 1 tsp vanilla extract
* 1 tsp cinnamon.
* pinch of sea salt.
* 1 tsp baking powder and 1/4 tsp baking soda.
Sift all dry ingredients together and In a separate bowl whisk all the wet. Combine and mix well.

* 2 hard boiled egg whites.
* 4 tbsp almond milk
* 4 heaping tbsp greek yoghurt.
* 1 tsp vanilla extract
* 4 tsp of stevia
* 3 1/2 tbsp vanilla protein powder.
Blend in a food processor until creamy or smooth.

If you are dairy free. You can use @fitalicious recipe frosting.
2 hard boiled egg whites
1/4 cup canned light coconut milk
2 tsp stevia
Blend until creamy and smooth.

Well i hope you guys will enjoy these donuts. Please tag me if you make them! I will appreciate it a lot and will love to see yours! ^^