Sugar by any other name………… Is still sugar !!!

sugar

If you’re trying to cut sugar out of your diet, the best way to go about it is by reading labels.

If nutritional labels just said “sugar,” the task of cutting sugar out would be easy.

Beware of the many more names for sugar out there and this handy little list reveals some of many.

Banana cinnamon smoothie – with almond milk

smoothie

Thanks to almond milk and almond butter, you get a double dose of the good stuff in Spiced Banana-Almond Smoothie. This smoothie satisfies as a breakfast or post-workout evening snack.

Ingredients

1 banana (ripe)
1 cup almond milk (unsweetened)
1 tbsp almond butter
1/2 tsp ground cinnamon
1 tbsp honey ( optional)
2 ice cubes

Preparation

Combine all the ingredients in a blender and purée until smooth.

Enjoy ūüėČ

smoothie

Roasted sweet potato with honey chilli chicken scewers served on a bed of Rocket with Hummus and Home-made red peppered sauce

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Roasted sweet potato and goat’s cheese & Honey Chicken Scewers.

 

Ingredients for Sweet Potato

 2 sweet potato

1 tbsp goats cheese

1 teaspoon of cumin and chilli powder

sprinkle of feta to top

salt and pepper to taste

 

Ingredients for Chicken Scewers

2 chicken breast cubed

4 screwers

 

To Marinate chicken:

 1 lime juice

lime zest

salt / pepper

drizzle of honey

cumin

chilli

olive oil

 

Mix all together in bowl , add chicken and marinate in fridge for 1-3 hours

 

Method for Sweet Potato

  1. Scrub and wash potatoes clean
  2. Pierce each potato
  3. Put in oven for 1 hour or until soft
  4. Slice potato in half carefully, maing sure to leave skins intact
  5. Scoop potato into own bowl and add goats cheese etc
  6. Put mixture back into potato skins carefully
  7. Top with Feta and place back in the oven for 25 minutes, until crispy on top

 

Method for Chicken scewers:

1: After marinate place chicken screwers in oven for 30 mins – turning occasionally

 

Serve Sweet Potato and chicken on a bed of Rocket with Hummus and Home-made peppered sauce ( Receipe for home-made pepper sauce on previous post)

 

Enjoy!!!!! 

 

Goats cheese&basil stuffed chilli chicken, served with hot peppers ,guacamole and home-made spicy sauce.

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                       Ingredients

  • 2 skinless, boneless chicken breasts
  • 100g firm goat’s cheese
  • 1 tsp fresh basil leaves
  • 2 rashers streaky bacon,Fat removed
  • 1-2 tbsp olive oil, plus extra for drizzling

 

     For the hot peppers 

  • 3 peppers
  • 1 onion
  • teaspoon of paprika
  • teaspoon chilli flakes

For the Guacamole:

  • 1 Avocado
  • 1 teaspoon as lemon/lime juice
  • salt and pepper to taste

Mix together in bowl and serve.

 

Home-made spicy sauce:

  • 1 pepper
  • 1 onion
  • 1 carrot
  • teaspoon lemon/lime
  • teaspoon of Avocado

Blend together in food processer!

 

Method for chicken.

  1. Heat oven to 190C/fan 170C/gas 5. Split the chicken breasts almost in half from one long side to form a pocket. Mix goats cheese and chopped basil together in a bowl, stuff chicken with this.
  2. Wrap each one in one slice of the bacon and Sprinkle with chilli flakes. Hold in place with cocktail sticks
  3. Lightly oil a shallow gratin dish, Drizzle with olive oil and sprinkle with salt. Sit the chicken on top.
  4. Bake for 25-30 mins until the bacon is crisp and golden. Serve straight from the dish.

For peppers:

  1: Thinly slice peppers, carrot , onions

   2: Add to pan and sprinkle with paprika and chilli flakes.

 

Served with a handful of rocket, guacamole and ¬†home-made spicy sauce….

 

Enjoy!!!

 

My Favorite Juice – Carrot,,ginger,pinapple and kale

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I tend to make all my juices with more carrot than anything else because its cheaper when on a budget & packed with Vitamin A ! Below is a receipe I make on a daily basis (When I’m behaving)

 

The Orange Vit-bomb.

3 carrots

2 slices of pinapple

2 handfuls of kale 

2cm of ginger

 

Enjoy

Brocolli, ginger & tofu stirfry

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NGREDIENTS

For the marinade

  • 1¬†red onion, roughly chopped
  • 1¬†garlic clove, finely sliced
  • 5 cm fresh root¬†ginger, peeled and finely chopped
  • 1/4 hot¬†red chilli, deseeded and finely chopped
  • The juice of 2¬†limes
  • 2 tbsp¬†soy sauce, use gluten free soy sauce if you are making this as a gluten free recipe
  • 250g of firm¬†tofu, cut into 2cm

For the stir fry

  • 1 tbsp¬†sunflower oil
  • 200 g Tenderstem¬†broccoli, cut into 2cm diaganol slices
  • 100 g¬†cashew nuts
  • Fresh¬†coriander leaves, to garnish

METHOD

1. Mix the onion, garlic, ginger, chilli, lime juice and soy sauce in a medium-sized container. Add the tofu and gently stir to cover with the marinade; don’t be too vigorous or you’ll break it up Рif you have time, you can marinade the tofu for an hour before cooking or ideally overnight but this is not essential. 

2. Take the tofu out of the marinade. Drain off the liquid and reserve. 

3. Heat the oil in a wok over a high heat. Add the onion, garlic, chilli, and ginger from the marinade to the pan and stir fry for a couple of minutes. 

4. Add the broccoli and continue to cook for a couple of minutes. Tip in the nuts and fry until they are patched with brown. Add the tofu and stir it in very gently. 

5. Pour in the liquid from the marinade and 200ml water. Reduce the heat, cover and cook gently for 2 minutes, or until everything is heated through. Serve with cous cous or brown rice

 

Enjoy!!

Tomato & Basil soup with kale

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Perfect winter comfort food – Get creative with your own fav herbs and spices. Too easy.

Ingredients:

  • 2 carrots

  • 2 sticks celery

  • 2 medium onions

  • 4 cloves garlic

  • olive oil

  • 2 organic chicken or vegetable stock cubes

  • 400 g tinned plum tomatoes

  • 4 large ripe tomatoes

  • 1 small bunch fresh basil¬†

  • 1 bunch of kale chopped finely
  • sea salt

  • freshly ground black pepper

 

To make your soup:

1) Peel and roughly slice the carrots. Slice the celery. Peel and roughly chop the onions. Peel and slice the garlic. Put a large pan on a medium heat and add a couple of lugs of olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon.

2)Cook for around 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.

3)Put the stock cubes into a jug or pan and pour in 1.5 litres of boiling water from the kettle. Stir until the stock cubes are dissolved, then add to the pan with your tinned and fresh whole tomatoes, including the green stalks that may still be attached to some of them (these give an amazing flavour ‚Äď trust me!) Give it a good stir and bring to the boil. Reduce the heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves and chop kale.¬†

4) Using a hand blender or liquidizer, pulse the soup until smooth. Remove the pan from the heat. Season with salt and pepper and add the basil leaves and kale. Simmer for 2 / 3 min

5) Serve with a sprinkle of parmesan cheese and greek yogurt

 

Enjoy ūüėČ

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