Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

  • Mel's Mini Frittatas

    Wednesday, July 29, 2015


    Makes 12

    Ingredients

    - 1 onion
    - 1 red capsicum, diced
    - 1 zucchini, grated
    - 1 tomato, diced
    - 1 handful baby spinach, roughly chopped
    - 1 small handful parsley, roughly chopped
    - 5 button mushrooms, sliced
    - 2 rashes bacon, diced
    - 12 eggs
    - 1/3 cup milk
    - 1 tablespoon turmeric
    - Salt and pepper, to taste

    Method

    1.     Preheat oven to 180OC. Lightly grease a 12 hole muffin tin (or line using patty pans or baking paper).

    2.     Combine the vegetables and bacon in a bowl. Mix together, then divide into the muffin tin.

    3.     Whisk the eggs, milk, turmeric, salt and pepper together until combined. Using a ladle, spoon over vegetable mix in the muffin tin.

    4.     Bake for 15 minutes, or until frittatas are slightly firm and light golden brown.

     

    These frittatas are great for breakfasts or as a small snack. The eggs and bacon provide a good mix of protein and healthy fats. Turmeric contains curcumin, which is believed to be an antioxidant and have anti-inflammatory benefits. You can play around with the ingredients you use – try different veggies, herbs or spices!



  • Chia Seed Energy Bars

    Friday, October 17, 2014

    Chia seeds: 1 tablespoon has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries and is an amazing source of fiber.

    What you will need:

    • 6 large dates
    • 1/2 cup Chia Seeds
    • 2 tablespoons Coconut Oil
    • 2 scoops of protein powder 60g

    Optional extras:

    - Pinch of cinnamon powder

    • Dark chocolate broken into small pieces 
    • Shredded coconut 
    • Dried fruit

    How to bring it all together:

    1. Remove pits from your dates and pulse dates in a food processor or blender until they form a paste
    2. In a medium bowl mix the chia seeds, protein powder and coconut oil in with the dates and it will form a thick dough
    3. Add in any of the optional extra if you like now
    4. Spread the mixer into balls or press into the bottom of a glass baking dish and cut into squares 
    5. It can be eaten immediately as is or you can put it in the fridge or freezer to make it more chewy texture. These can be wrapped in wax paper or parchment paper

     

    To Healthy Living

    Daniel Christie


  • Grain Free Bread Rolls

    Friday, October 10, 2014

    Great healthy snack idea for kids, just add some ham or chicken and avocado or bacon and eggs. You can even add their favourite nut butter.

    What you'll need:

    1 1/2 cups Almond Flour

    3 Tablespoons Psyllium Husk Powder

    1 Teaspoons Baking Powder

    1/2 Teaspoon Sea Salt

    1/2 Teaspoon raw brown sugar

    2 eggs, beaten

    Just under 1 cup boiling water

    How to bring it all together:

    Preheat oven to 180 degrees C (or 170 fan forced)

    Mix dry ingredients in a medium bowl

    Add in eggs and mix briefly

    Add in boiling water and stir vigorously until a moist dough is formed

    Divide in four and roll between hands.

    Place on a lined cookie sheet and flatten.

    Bake for 25 minutes. Turn oven off and leave for a further 10 minutes.

     

    Enjoy guys.


  • Coconut Curry Cauliflower Fried Rice

    Friday, September 05, 2014

    What you will need:

    • 150g of minced meat per person
    • 1 Cauliflower
    • 1 onion
    • 1 carrot
    • 1 zucchini
    • 1 squash
    • 3 eggs
    • Coconut oil
    • Unsweetened shredded coconut
    • Turmeric, ginger, curry
    • Srirachi and bragg’s liquid aminos (optional)

    How to bring it all together:

    1. Chop the zucchini, carrots and squash then blanch in a pot of boiling water, strain then set aside
    2. Chop up your cauliflower into small pieces and then add to a food processor, you might need to dice it again to bring it to rice size pieces
    3. Bring a large pan to a medium heat, add coconut oil and cook your minced meat, adding in your chopped onions and coconut flakes for the last 2-3 minutes
    4. Next add in your rice like cauliflower and also your Srirachi and bragg’s liquid aminos and other herbs to taste, stir well
    5. Next add in the blanched vegetable and stir well
    6. Lastly cook your scrambled eggs in a separate pan with coconut oil and when nearly cooked add to your larger pan and mix in
    7. Enjoy!

     

    To Healthy Living

     

    Daniel Christie


  • Home Made Protein Ice Cream

    Monday, August 11, 2014

    What you will need:

    • 350ml unsweetened almond milk
    • 1/2 scoop of whey protein powder
    • Few drops of coconut stevia
    • 1 tsp xantan gum

    How to bring it all together:

    1) Blend together 250ml of unsweetened almond milk, 1/2 scoop of protein and a few drops of coconut stevia. 

    2) Separate into small cubes and freeze 

    3) Once frozen add the cubes into a bowl and add another 50-10ml of unsweetened almond milk and 1 tsp xantan gum.

    4) Blend again

    Enjoy!

     

    To Healthy Living

    Daniel Christie



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