Why breakfast is important and recipes

Breakfast is the most important meal of the day!  Yet so many people skip it thinking it will help them lose weight, It will stop them having so many calories etc.

 

Truth is you are doing more damage to your body by not having breakfast then you are buying over eating!  Your body needs that meal to get started to help the brain work and the body move.  Even a piece of fruit is better then well nothing!  Lets face it would you ever send your kids to school without something to eat for breakfast?

 

No I doubt it and you probably tell them the same as this blog does that you need breakfast for your body and mind to start to keep yourself well and concentration up.  So why not take your own advice?

 

I agree it can be hard with life been so busy some days!  But hopefully these recipes can help they can be stored in the fridge so the next morning for breakfast you can easily grab them without having to cook!

 

Preparation is the key when it comes to getting healthy.  The more you plan the better and easier it is.

 

So recipe one!  Potato scones!  68 Calories per scone, makes 12 prep time is 10 minutes and cooking time is 20-25 minutes.  What is 40 minutes spent cooking before bed rather then watching your favorite show?  You could even watch it on the laptop while you cook!

 

Ingredients 

  • 550 g (1 lb 2 oz) large potatoes
  • 1 1/2 teaspoons baking powder
  • 2 medium eggs
  • 75 ml (3 fl oz) milk
  • vegetable oil for frying
  • salt and pepper

Preparation

  • Cut the potatoes into small chunks and cook in boiling slightly salted water for 15 minutes or until completely tender. Drain well return to the saucepan and mash until smooth.  Leave to cool slightly
  • Beat in the baking power then the eggs, milk and a little seasoning.  Continue to beat until everything is combined
  • Heat a small amount of oil in a heavy based frying pan.  Drop heaped dessertspoonfuls of the mixture into the pan spacing them apart then fry for 3-4 minutes turning once until golden.
  • Transfer to a plate and keep warm while frying remainders of the mix.  Can also be grilled.

 

Now that would be a perfect little breakfast recipe! add a fried tomato and a few mushrooms and you have a lovely breakfast.

 

How about a home made milkshake? Yes that is right a lovely fruity milkshake with only 89 calories per serving, makes 2 and take 2 minutes to prep!  Instead of having that apple making a milkshake!

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  • 1 ripe peach halved pitted and chopped
  • 150 g (5 oz) strawberries
  • 150 g (5 oz) raspberries
  • 200 ml (7 fl oz) Milk (Can use any milk you want)
  • Ice cubes

 

  • Put the peach in a blender/food processor with the strawberries, raspberries and blend to a smooth puree, Scraping the mixture down from the sides of the bowl if necessary.
  • Add the milk and blend the ingredients again until smooth and frothy.  Pour the milkshake over the ice cubes in a tall glass
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Yummy Deserts Under 100 Calories!

I know what you are thinking “Seriously yummy deserts under 100 calories that actually taste nice It can’t be true?”

 

Well Button Up Ladies And Gents Cause It Is No Lie!  And Right Now I Am Going To Share A Select Few With You!

Lets be honest we all love deserts but when calorie counting it can be hard to get home made ones that are not high in calories so we often look in shops for alternatives which then leads to eating yucky processed food!

 

So This first one is just 30 calories and one of my top 10!

 

Mini Orange shortbread biscuits!  At just 30 calories per shortbread they are the perfect mini desert!  Makes approx 80 shortbread and preparation time is just 10 minutes cooking time just 12 minutes.

Ingredients 

  • 250g (80z) plain flour sifted
  • 175g (60z) unsalted butter cut into small pieces
  • grated rind of 1 orange
  • 1/2 teaspoon mixed spice
  • 75g (3oz) caster sugar
  • 2 teaspoons cold water
  • 2 teaspoons icing sugar
  • 1 teaspoon cocoa powder

Method

  • Place flour in a bowl add the butter and rub in with fingertips until the mixture resembles fine breadcrumbs.  Stir in the remaining ingredients with the water and mix to form a dough.
  • Roll out a lightly floured surface to a thickness of 2.5mm (1/8 inch( using a 1.5 cm (3/4 inch( plain cutter cut out approximately 80 rounds.
  • Place the rounds on a nonstick baking sheet and bake in a preheated oven, 200c (400f) gas mark 6 for 10-12 minutes until golden.  Then carefully transfer to a wire rack to cool.
  • Mix together the icing sugar and cocoa powder and dust a little over the shortbread’s before serving!

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Another Yummy and healthy recipe is this one another one of my top 10!

Just 60 Calories per cookie and this recipe makes approx 30 cookies prep time is 10 minutes and cooking time is just 6 minutes!

Ingredients 

  • 50g (2 oz) unsalted butter softened or polyunsaturated margarine
  • 40g (1 1/2 oz) granulated sugar
  • 25g (1 0z) soft light brown sugar
  • 1 egg beaten
  • a few drops vanilla essence
  • 150g (5oz) self raising flour sifted
  • 50g (2 oz) rolled oats
  • 50g (2 oz) dried cranberries and 40 g (1 1/2 0z) hazelnuts toasted and chopped
  • You can substitute the cranberries for another dried fruit and same the hazelnuts.

Method

  • Preheat oven at 180c (350 f) gas mark 6
  • Beat together the butter sugars, egg and vanilla essence in a large bowl until smooth
  • Stir in the flour and oats then the dried cranberries and chopped hazelnuts.
  • place teaspoonfuls of the mixture on to a baking sheet lined with grease proof paper or nonstick baking paper and flatten them slightly with the back of a fork
  • Place in the preheated overn for 5-6 minutes until browned and transfer to a wire rack to cool.

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Now finally one your all wanting!  A yummy chocolate one!  Don’t worry there is not just one!  I have so many more to share with you over the next few weeks!  This one of my favorite low calories ones.

 

White chocolate biscuits 98 Calories per biscuit, makes 20 biscuits prep time is 10 minutes and cooking time is 20 minutes.

Ingredients

  • 50 g (2 oz) white vegetable fat
  • 50 g (2 0z ) butter
  • 50 g (2 oz) caster sugar
  • 1 egg yolk
  • 200 g (7 oz) brown rice flour
  • 1 teaspoon ground almonds
  • 50 g (2 oz) white chocolate grated
  • 2 teaspoons icing sugar to serve.

Method

  • Preheat oven at 180 C (350 F) gas mark 4
  • Place the fats and sugar in a large bowl and beat together, then beat in the egg yolk followed by the remaining ingredients.  Form the dough into a ball, wrap in clingfilm and chill for 1 hour.
  • Remove the dough from the refrigerator, unwrap and place on a surface dusted lightly with flour.  Knead the dough a little to soften it, then divide into 20 balls.
  • Place the balls on two baking sheets flatten them and bake in the preheated oven for about 20 minutes until golden remove and transfer to a wire rack let cool and dust over with icing sugar before serving.

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Amazing Low Calorie Recipes

So I have begun my journey into a new healthier me!

 

I decided I would try eat less calories to be honest I normally intake a lot a very lot more then what I should!

 

Here is a few recipes I have tried and loved!

Goats Cheese and herb souffles 

Amazing delicious recipe 277 Calories per souffle, serves 4 people and preparation time is 10 minutes cooking time is 15 minutes a quick easy recipe.

Ingredients needed!

  • 25G (1oz) Polyunsaturated Margarine
  • 50g (2oz) Plain flour
  • 300ml (1/2pint) Milk
  • 4 Eggs separated
  • 100g (3 1/2 oz) goats cheese crumbled
  • 1 tablespoon chopped mixed herbs
  • 1 tablespoon freshly grated Parmesan cheese
  • 75g (3oz) rocket
  • 2 tablespoons fat free salad dressing
  • salt and pepper

Method

  1. Melt the margarine in a medium saucepan, add the flour and cook, stirring for 1 minute.  Gradually add the milk whisking all the time, and cook for 2 minutes until thickened
  2. Remove the pan from the heat beat the egg yolks one at a time then stir in the goats cheese and season well.
  3. Whisk the egg whites in a large bowl until they form firm peaks, then gradually fold them into the cheese mixture with the herbs. Transfer to four lightly oiled ramekins, sprinkle over the Parmesan then bake in a pre-heated oven 190 C(375F) gas mark 5 for 10-12 minutes until risen and golden
  4. toss the rocket and dressing and sere with the souffles

 

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Another recipe I love however instead of Hazelnuts I have use almonds due to a family member having a peanut and hazelnut allergy.

Nutty Passion Fruit Yogurts

These are so delicious they are 348 calories per serving,  This recipe serves 2 people and the preparation time is 5 minutes and also chilling time required.

Ingredients 

  • 2 passion fruit
  • 250ml (8fl oz) natural yogurt
  • 4 tablespons clear honey
  • 50g (2 oz) hazelnuts (or similar) toasted and roughly chopped
  • 4 clementines peeled and chopped into small pieces

Method

  • Half the passion fruit and scoop the pulp into a large bowl.  Add the yogurt and mix them together gently
  • Put 2 tablespoonfuls of the honey in the bases of two narrow glasses and scatter with half of the hazelnuts.  Spoon half of the yogurt over the nuts and arrange half of the clementine pieces on top of the yogurt
  • Repeat the layering, reserving a few of the nuts for decoration,  Scatter the nuts over the top and chill until your ready to serve them.

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Review! Charlotte Crosby 3 minute belly blitz

So I have a few work out and yoga dvd’s  So I though what better way to share them then to give honest reliable reviews.

I am starting with the Charlotte Crosby 3 minute belly blitz.  This DVD I did 5 out of 7 days around October-December time. Getting started with exercising has always been my weak point along with actually sticking to it and doing it.  If I do not enjoy it I won’t bother doing it again not because I can not be bothered but it wont help motivate me to do it.

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I will be honest I have tried several different ones in my time and some are worse then others some I am glad I got for free because I did not enjoy them or continue to do them.  That is the big thing here you need to exercise but it HAS TO BE SOMETHING YOU ENJOY! There is no point exercising if you do not enjoy it and you feel worse after then you did when you started.

 

So here is my review of the work out DVD.  I actually bought it on Sky store it is now on my TV, Laptop, Phone and even on DVD!  Put it this way I liked it so much I did not give a second thought to buying her next Bum Blitz DVD!  Which I will be doing next to give a review.

 

The workout is amazing, Short 3 minute bursts of exercising, No 15 minutes doing the same three work outs over and over. The warm up itself actually gets you burning fat from the get go as she says on the DVD!   It is hard but not to the point where you feel like giving up after 3 minutes!  There is also a easier version which is demonstrated all through the work out session.  I found I could do some the hard way but others I had to use the short cut version but found it still worked as well.

 

It is fun and upbeat and the music is also great.  The instructors are amazing and so motivating even though its on DVD  this is what you need!  Motivation during the work out not just someone telling you what to do.  You need something like this that keeps you motivated and tells you to keep going!

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My review is defiantly going to be a 9/10 the only reason it does not get a 10/10 is because in between the 3 minute work out it cuts off to start the next 3 minute session.  I would rather it not cut out to say session 2 session 3 etc.  So you can actually see them doing the whole routine without having a break like so many others do.

 

But honestly if you struggle to stick to a work out or find them boring this is the thing for you with, squats, lunges, kicking, punching and so much more it is an amazing fast paced work out.

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What Clean Eating Means To Me

Now people think that clean eating means you just have fruit, Salads and Veg.

It is far more then that.  You see certain things we put into our bodies every day because they taste nice we do not actually think are not meant for human consumption.  This is because it is sold in all the shops everywhere not illegal and everyone else eats them.

 

Lets look at some stats.  We will start with dairy.

So Approximately 75 % of Earths population is lactose intolerant!  Now is it just me or does that seem like a very big number? Why are we still selling and promoting it knowing this?  But think of this how many of those 75% got through their life suffering because of milk and do not think something as simple as milk can cause them to become ill?

People and companies advertise it was perfectly natural.  It may be yes it comes from cows and is pure however was cows milk made for human consumption? No it is for calf’s Could you imagine a mother expressing her breast milk and feeding it to a kitten or a puppy? It would more then likely cause the pet to become ill because it is not meant for their system.

 

One of the biggest signs is the fact you are told not to give babies milk until 6 months then it has to be cooked in food then around 12 months they can start drinking it.  But why all of a sudden do they say no that when you switch them to cows milk they need vitamins?  How many 1 year olds can you think of that get ill and are unable to drink milk?  Is it normal?  Yes now it is but lets be honest why are we told that when our children hit 1 year old you should switch them from what ever milk they drink to cows milk?

 

Now the reason i chose milk is because my daughter had several issues, unable to sleep, waking crying, cramps, unable to go to the toilet etc.  She did not have cows milk until she was 16 months! But from 11 months when I stopped breastfeeding and switched her to baby milk we started seeing issues.  I never though it was the milk because its made for babies but after nearly a year looking at the ingredients It actually has milk in!  So no you should not give your baby cows milk it is frowned upon however check your baby milk because it actually has cows milk in!

 

So now I have said that lets look at clean eating and what I see it as.

I do not see clean eating as something like Vegans where you only eat natural untouched items that have fallen off the tree not picked etc.

 

To me clean eating is about cutting out those foods which have items in that can cause problems.  So lactose 75% of people have a intolerance to it.Lets look at gluten now I could not find one for world wide but here is some info on the amount of people in America 18 million Americans may have non-celiac gluten sensitivity.

That is just a bit but there is also yeast, full dairy, wheat, the list is endless.  And while some will be fine eating them all a lot of people do not realize but they actually are intolerant in some way even if it a bit and over time it can cause bigger issues.

My favorite meals for clean eating are things like, Pork chop, Sweet mash potato, and veg.  Scrambled egg, omelets etc using coconut milk, almond milk or similar.  Stuffed mushrooms, peppers even stuffed tomatoes.  There is truly something for everyone.  Sunday dinner, Cook chicken and veg and they can be stored in the fridge for the next few days.

 

Clean eating is essentially cutting out the packaged food that has added things to it such as preservatives etc.  Is it easy?  No!  But honestly over time it gets easier and the difference in your health is shocking.  I know I did a month of only clean eating, drinking water and avoiding those nasty foods and chemicals and in that month I felt better then I have in over 20 years!  And no I am not a typical junk food person I eat healthy most days but still those foods had some sort of chemicals in them.

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Frozen or fresh you choose 

Simple food makes delicious food

To many people assume to eat healthy either costs to much or is hard to prepare and cook.
Fact it its actually really not that hard and as for price I personally don’t think it costs more but even if it did you can’t put a price on your health.  What would work out to cost less money?  Eating healthy or paying out loads in weight loss program’s, diabetes treatment, high cholesterol treatments etc.
To many people say they don’t have a choice but you do let’s look at pricing for a second.
Frozen meal which is the stores value products.

8 breaded chicken burgers £1.20

Frozen chips £1

Tin of beans 50p

So total would be £2.75 average for the cheapest every day value products for one meal family of 4 on the basis dad has 3 chicken burgers cause of how small they are mum has 2 and kids have 1 and a half each.

Now let’s say you buy the more expensive branded products around £2 for 4 breaded burgers x2 chips £2 beans 75p total around £7.75 average.
Now let’s look at say shepherds pie.  This can be stored in freezer or fridge a well and used again after because it makes such a large portion.

Mince £4 for 500lb average

1 carrot 15p average

Peas 25p average

Stock £1 average and left over for another 2 meals

Potatoes £1average

That makes let’s say average £7 yes £7 for a shepherds pie that fed us 7 plus had left over for us all the next day!
So you see even with the £2.75 cheap value products that would be £5.50 average for 2 days of meals so for around £1.20 more you could have cooked a home made meal that would serve say a family of 4 around 3 times and our family of 7 twice!

To many people look and see cheap prices on pre made frozen foods and think it’s an amazing deal.
How about this look at the actual stats of some of these food.

 

Lets look at one supermarkets cheap own brand breaded chicken burgers these stats are per burger!

  • Energy

    592kJ
    142kcal
    ,7%of your GDA

  • Fat

    8.3g,12%of your GDA

  • Saturates

    2.0g,10%of your GDA

  • Sugars

    0.8g,1%of your GDA

  • Salt

    0.4g,7%

Now remember most people one of these burgers would not be enough a man would need on average 3 or 4 because of how thin and little poultry you actually get!  So lets say you have two that is 24% of your GDA fat in them 2 burgers! Before adding on chips, beans etc.  And of course along with this you also have the big issue of the energy etc is junk so not long after you need to eat again because your low on energy or hungry.

That seem shocking?  Lets look at a tin of baked beans seems a great deal yes like 30-40p average for a tin.

  • Energy

    766kJ
    182kcal
    ,9%of your GDA

  • Fat

    1.1g,2%of your GDA

  • Saturates

    0.3g,2%of your GDA

  • Sugars

    9.5g,11%of your GDA

  • Salt

    1.3g,22%

 

22% of your GDA salt!  Oh that is half a can as well so if your thinking beans on toast and have a full can 44% of your salt intake has gone without adding the salt from your butter if you add it to your toast!

 

Short cuts seem like a great idea you throw it in oven go back twenty minute later and remove it and its cooked no hassle but just what are you putting in to yours and your families body?

 

I suggest you go now take out a typical meal that you cook that is frozen or pre-packed add you all the salt sugar content and see just how much you have left to eat that day after that one mean.

 

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Simple food makes delicious food 

To many people think that eating healthy or clean is hard work and stick to frozen food, takeaways and microwave meals.  The truth is you can make a delicious meal from scratch quickly without the worry of what’s going in it.
How about this easy to make and quick breakfast recipe even great for lunch.

  • Mini breakfast frittas 

Ingredients needed 

  • 8 Large eggs 
  • Half a cup of milk 
  • Half a teaspoon of ground black pepper 
  • 4Oz thin sliced ham chopped 
  • 1/3 cup of grated parmasan 
  • 2 tablespoons chopped parsley leafs

Now to prepare and cook.

  • Preheat oven at 180c and spray 2 mini muffin tins (24 each)  with none stick spray.
  • Wisk eggs, milk, pepper and a  pinch of salt (optional) in a bowl.
  • Stir in ham cheese and parsley.
  • Split the mixture between the muffin tins so they are almost to the top and place in the oven on a middle shelf for 8-10 minutes.
  • Using a rubber spatula loosen the frittas from muffin tin and enjoy.
  • You can replace ingredients with other items your desire such s fresh chopped tomatoes, mushrooms etc 

Let’s talk about exercise.

Now for me exercise is so much more then just getting fit.  Most Pele assume you only need to exercise to lose weight or to become fitter.  For me it really is live changing let’s talk about why.

So I suffer from a few things IBS OCD Depression and Anxiety.  Now I know these illnesses will never leave me but I can ease them and make them more manageable.  How??   With exercise yes that’s right exercise. Now I’m not saying it’s just exercise that helps I do other things as well but I find exercise has really helped my illnesses.
So let’s start with my mental illnesses. Depression anxiety and OCD exercise helps so much it makes me feel energetic.  It helps keep me active and wanting to move.  The biggest issue such depression is you get up and don’t get active and you stay like that for most of the day achieving nothing leaving you feeling down.
For my IBS it helps so much so would have thought something like exercise would help it certainly didn’t cure it but it helps.
Im not saying do an hour work out every morning a quick 5 minute routine would be just as good.