The More I Practise The Luckier I Get…

The More I Practise The Luckier I Get – Chris Patti (my wonderful Papa)

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Love these words from my Papa.

Somethings just take time …

When I first started I couldn’t get my knee to the ground on bodyweight ones. Now I do sets with 50 Kilos on my shoulders.

Every new technique takes me time to get my head around.

I find myself saying this quote to my son H about his times tables 🙂

Have the privilege of sometimes training at the Tedworth House gym.  The work that the guys do here is truly inspirational.

http://www.helpforheroes.org.uk/how-we-help/recovery-centres/tidworth-wiltshire/

 

Indian Spiced Butternut Squash Soup (GF) (DF)

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Indian spiced butternut squash soup – a low fat, low calorie, gluten and dairy free delight that absolutely delivers on flavours.

So easy to make and can be enjoyed more than once.

I took this over to a friends for our lunch – something wonderfully comforting about a bowl of soup.

If you prefer it less spicy then halve the spice amounts.

This makes 1200ml of soup

Macros per 100ml:

Calories 70, Fat 2.5g, Carbs 9.2g, Fiber 1.4g and Protein 1.3g

Ingredients:

  • 2 Medium White Onions
  • 700g Peeled Butternut Squash
  • 2 Tbsp Coconut Oil
  • 1 Litre Chicken Stock
  • 2 Tsp Garlic Powder
  • 2 Tsp Crushed Chillies
  • 2 Tsp Garam Masala
  • 2 Tsp Curry Powder

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Peeler
  • Large Saucepan With Lid
  • Spatula
  • Measuring Spoons / Scales
  • Blender / Liquidiser
  • Peel and finely chop your onions

  • Peel and cube your butternut squash

  • Melt your coconut oil over a medium heat

  • Add your onions and butternut squash.  Stir in and cook for 5 – 7minutes gently until softened

  • These are the spices I used.

    I bought them from Sainsbury’s world food aisle.  Best value 🙂

  • Make or heat your chicken stock

  • Add your garlic powder, garam masala, crushed chillies and curry powder

  • Stir in well

  • Add your sock

  • Add lid and simmer for 45 minutes stirring occasionally

  • Blend or liquidse and enjoy

    This keeps well in an airtight container in the fridge or can be frozen

Bacony Cheese Burgers (GF)

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Bacony Cheese Burgers – who does not love the flavours of beef, bacon and cheese?  These also have caramelised onions in them so all the flavours to make you go nom nom nom …

No fillers so low carb and gluten free

As I used reduced fat cheddar and 5% fat beef mince these are surprisingly low fat nom noms too.

This makes 4 Burgers.

Macros per 100g:

Calories 185, Fat 7.1g, Carbs 1.5g, Fiber 0.2g and Protein 28.4g

Macros per Burger:

Calories 324, Fat 12.5g, Carbs 2.7g, Fiber 0.3g and Protein 49.7g

Ingredients:

  • 500g 5% Fat Beef Mince ( I bought mine in Sainsbury’s)
  • 4 Rashers of Streaky Bacon
  • 1 Medium White Onion
  • 75g Reduced Fat Mature Cheddar (I used Sainsbury’s Be Good to Yourself)
  • Sea Salt and Black Pepper to Season

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Griddle
  • Large Mixing Bowl
  • Measuring Scales
  • Burger Press
  • Plate
  • Fish Slice
  • Griddle your bacon over a medium heat

  • Chop your onion

  • When bacon cooked remove from griddle and cook onions for 3 minutes in the bacon fat

  • Until golden and softened

  • Place your mince in your mixing bowl

  • Add the cheese

  • Chop your bacon

  • Add this to the mixing bowl

  • Add your onions

  • Mix by hand until well combined

  • Use your burger press to make 4 burgers

  • Place on a plate

  • Heat griddle to medium high and cook either side for 6 minutes or more if you like well done

    Enjoy.

    The burger patties keep well in the fridge in an airtight container or freeze well.

Poached Rhubarb with Ginger

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Poached rhubarb with ginger – a lovely sweet treat.

The rhubarb is poached in orange juice with honey, vanilla and ginger. Such a quick, low fat, scrumptious thing.

I serve this with my pancakes at breakfast or as a pudding with frozen yoghurt.

This makes 8 servings

Macros per serving:

Calories 130, Fat 1.2g, Carbs 30g, Fiber 1.3g and Protein 1.9g

Macros per 100g:

Calories 94.54, Fat 0.87g, Carbs 21.89g, Fiber 0.95g and Protein 1.39g

Ingredients:

  • 750g Washed Rhubarb
  • 6 Tbsp Runny Honey
  • 6 Tbsp Orange Juice
  • 3 Tsp Vanilla Bean Paste
  • 200g Glace Ginger

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Large Pan
  • Spatula
  • Scales / Measuring Spoons
  • Pop the honey in your pan over a medium heat

  • Add you orange juice and stir until it melts

  • Chop your rhubarb into 1cm pieces

  • Add to pan and then add vanilla, stir in well

  • Add your ginger and stir in well

  • Cook for 4 minutes until softened but not mush

  • Serve and enjoy

Turkey Tandoori Masala Kebabs (GF)

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Turkey Tandoori Masala Kebabs.  Delicious, easy and quick to make. Batch cook these and you have supper plus a stunning lunchbox for the next day. What’s not to love?

Low fat, low carb and high protein delights

I served mine with a chapatti, salad and a mango dressing 🙂

The longer you leave this to marinate the better, so try an prepare the meat the night before or the morning of when you will cook it.

This serves 4:

Macros per serving: Calories 213, Fat 2.4g, Carbs 5.6g, Fiber 2.5g and Protein 40.4g

Macros per 100g: Calories 170.4, Fat 1.92g, Carbs 5.6g, Fiber 2g and Protein 32.32g

Ingredients:

  • 500g Diced Turkey Breast
  • 100g 0% Fat Total Greek Yoghurt
  • 6 Tbsp Minced Garlic
  • 6 Tbsp Minced Ginger
  • 6 Tbsp Tandoori Masala Seasoning
  • Tsp Sea Salt

You will need:

  • Large Mixing Bowl
  • Measuring Spoons
  • Mixing Bowl
  • Cling Film
  • Fridge
  • Pre Heated Grill Medium High
  • Foil Lined Baking Tray
  • 4 Soaked Skewers

 

  • Pop your diced turkey breast in your mixing bowl

  • This was the seasoning I used.  I found it in the Sainsbury’s world food aisle

  • Add to your turkey the total greek yoghurt, ginger, garlic, salt and tandoori masala

  • Mix in well.

    Cover with cling film, pop in fridge and leave to marinate

  • Soak your skewers

  • Thread your marinated turkey on to the skewers and ensure evenly spread

    Pop under grill for 20 minutes and turn every 5 to ensure evenly cooked

  • Ensure they are cooked through and enjoy

    These keep well in an airtight container and I have whats left for a packed lunch.

    Happy days.

Vanilla and Ricotta Cheesecake with Lime Curd Swirls (GF)

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Vanilla and Ricotta Cheesecake with Lime Curd Swirls – This was my entry to a competition where the criteria was that it needed to make 12 slices and be less than 350 calories per slice

This is a really yummy, creamy cheesecake with a crunchy caramel base which has been enjoyed by a few people in my village 🙂

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Another plus point is it’s an easy peasy no bake delight.

Macros per slice:

Calories 295, Fat 16.9g, Carbs 23.5g, Fiber 0.2g and Protein 5.2g

Ingredients:

  • 10 Kallo Caramel Rice Cakes
  • 90g Unsalted Butter
  • 500g Ricotta
  • 300g Philadelphia
  • 150g Golden Icing Sugar
  • 3 Tsp Vanilla Bean Paste
  • 100g Lime Curd

You will need:

  • 8 Inch Spring Form Tin
  • Foil To Line Base
  • Cling-film
  • Food Processor
  • Small Saucepan
  • Large Mixing Bowl
  • Electric Whisk
  • Spatula
  • Scales / Measuring Spoons
  • Fridge
  • Foil Line the base

    Line with cling film

  • Pop your caramel rice cakes into the food processor and blitz until like breadcrumbs

  • Melt your butter over a medium heat

  • Add you rice cracker crumbs and stir in well

  • Until evenly coated and starting to stick together

  • Allow to cool a little and then transfer to prepared tin

    Spread evenly over base and press down

  • In mixing add your ricotta, philadelphia, golden icing sugar and vanilla bean paste

    Mix in well with your electric whisk

  • Swirl through your lime curd into mixture

  • Don’t over mix

  • Add you your biscuit base

    Cover and chill in fridge for at least 5 hours before serving.

    Enjoy

Don’t Wait Until You Feel Better To Do Something

SR do it

Don’t wait until you feel better to do something …

Around 2 years ago I was in an unhealthy place.

I felt exhausted all the time, was anaemic, four and a half stone heavier, unfit, intolerant of a lot of foods and being told I needed surgery.

This was a real low point, as I had never felt like this before and did not want to be where I was.

My route back to health has been an amazing journey and my 5 key learns have been this:

  1. What do you want? Yes you, not mum, dad, boyfriend, girlfriend etc You. It’s ok to admit that something isn’t ok – it allows you to fix it
  2. Ask for help – I am not an expert on exercise and nutrition so I work with someone who is. I told my family and friends.  The support you can get when you ask for help is amazing.  It’s not weakness to ask, it’s empowering.
  3. Celebrate every success Every new move I mastered, recipe I made, every stride forward. Give yourself a well done and a happy dance.
  4. Be compassionate with yourselfYou are human. There are set backs and mistakes but a setback or mistake does not mean you need to descend into a vortex of doom and self damnation. How would you treat a friend who had made a mistake? Recognise the mistake or set back.  Pick yourself up and learn from it. Move back on track to where you want to be
  5. Do what makes you happy – I love lifting weights and because I enjoy it I do it.  Don’t do something because you think you have to and hate it. Do something that gets you active and love it. Tap dance, lift, run, walk, skip, box, hula hoop etc The choices are out there so make a happy choice for you.

I’m really glad that I didn’t wait to feel better to do something.  As back then I don’t think I could have felt worse.

Doing something (or a lot of things) has made me feel so much better 🙂 I have my health and a lot of energy.  I’m stronger, leaner and the food intolerances have gone as has my anaemia and now I regularly give blood.

Ultimately my happy quota is way up.

The difference two years can make ….

SRprofile

Chilli Popcorn Skinny Kiev (GF)

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Chilli Popcorn Skinny Kiev. Scrunchy, crunchy, yummy, chicken joy. Flavoured with chilli, garlic, cheese and parsley.

Normally chicken kiev comes in at over 600 calories with only 100g  of chicken.  Not so with these beauties which come in at 392 calories and has 150g of chicken.

This makes 4 Kievs

Macros per Kiev:

Calories 392, Fat 12.3g, Carbs 15g, Fiber 2.7g and Protein 50.8g

Ingredients:

  • 4 x 150g Skinless Chicken Breasts
  • 75g Bag Metcalfe’s Heat and Sweet Topcorn
  • 1 Tsp Paprika
  • 6 cloves of Garlic
  • 100g Philadelphia Lightest
  • Handful of Fresh Chopped Parsley
  • 2 Large Eggs
  • 1/2 Tbsp Coconut Oil

You will need:

  • Pre Heated Oven 180C Conventional 160C Fan
  • Food Processor
  • Scales / Measuring Spoons
  • Vegetable Chopping Board
  • Garlic Crusher
  • Small Bowl
  • Metal Spoon
  • Meat Prep Board
  • 2 x Sharp Knives
  • 2 x Medium Tupperware Boxes
  • Large Frying Pan
  • Fish Slice
  • Kitchen Roll
  • Foil Lined Baking Tray
  • I used this popcorn for the recipe

  • Put your bag of popcorn with a your paprika into your food processor and blitz

  • Until like bread crumbs.  Pour contents into one of your tupperware boxes

  • Peel and crush your garlic

  • Add to small bowl

  • Add your philadelphia lightest

  • Add your chopped parsley

  • Stir well to combine in your small bowl

  • Pop your chicken breast on the meat prep board

    Turn on side and slice down middle but not all way thorough to make a pocket

    Add a quarter of your garlic, herb and cheese mix

  • Seal it back up

  • Pop it on a plate and make the other three

  • Crack your eggs and whisk in your other tupperware

  • Pop your kiev in egg mix and roll to ensure it’s all coated in the egg

  • Then roll it in your popcorn and ensure evenly coated

  • Add to plate and complete the same process for the other three

  • Melt your coconut oil in frying pan over a medium high heat

  • Add you pop kievs

    Cook for 2 minutes until golden

  • Then turn and cook for another 2 minutes.

    Remove from heat and pop on some kitchen heat to remove any excess oil

  • Add to your baking tray

    Pop in oven and cook for 25 minutes

  • Serve and enjoy

    These keep well in an airtight container once cooked

     

Papa’s Topsy Turvy Lean Lasagne (GF)

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Papa’s Topsy Turvy Lean Lasagne has always been a favourite in the Patti Family HQ

At 326 calories per serving it’s lower in calorie than a traditional lasagne.  Still delicious and easy to make.

It’s layered a little differently has butternut squash instead of pasta for layers ( I just tell H it’s orange pasta) and the cheese sauce has a bit of a twist

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This serves 6

Macros per serving:

Calories 326 , Fat  13.1g, Carbs  19.6g, Fiber  1.5g and Protein  42.3g

Ingredients:

  • 425g Peeled Butternut Squash
  • 1 Tbsp Olive Oil
  • 500g 5% Fat Beef Mince
  • 400g Tin Chopped Tomatos
  • 1 Tbsp Sun Dried Tomato Puree
  • 3 Tsp Dried Mixed Herbs
  • 250g Fat Free Cottage Cheese
  • 3 Large Eggs
  • 100g Reduced Fat Mature Cheddar

You will need:

  • Pre Heated Oven 180C Conventional / 160C Fan
  • Medium Size Lasagne Dish
  • Medium Size Saucepan
  • Chopping Board
  • Sharp Knife
  • Mandolin (if you have one)
  • Scales / Measuring Spoons
  • Medium Mixing Bowl
  • Whisk
  • Lightly grease your lasagne dish with a tsp of your olive oil

  • Slice your butternut squash in lon layers with your mandolin if you have one or a sharp knife

  • Put half of the slices along the bottom of the lasagne dish

  • Put the rest of your olive oil into the bottom of your saucepan and place over a medium high heat

  • Cook the mince until it has browned

  • Like this, discard any excess fat

  • Add your sun dried tomato puree paste and mixed herbs

    Stir in and cook for 2 minutes

  • Add your chopped tomatoes

    Stir in and cook until much reduced on a simmer

  • Cut and cube your cheese

  • Crack your 3 eggs into a mixing bowl

  • Add your cottage cheese and whisk to combine

  • Add some salt and pepper to season

  • When your mince has reduced down take of heat

  • Add half of your egg and cottage cheese mix to lasagne dish

    Spread it evenly all over the base

  • Sprinkle over half of your cubed cheese

  • Add half of your mince mix and spread evenly

  • Add the rest of your butternut squash layers

  • Add the rest of your cottage cheese and egg mix.

    Spread it evenly

    Sprinkle over the remainder of your cheddar

  • Add your remaining mince mix and spread evenly

    Pop in oven and bake for 45 minutes

    If after 30 minutes your mince looks very cooked, cover with foil and cook for remaining 15 minutes

  • When cooked remove from oven.

    Serve and enjoy

    This keeps well in the fridge in an airtight container so you can have again 🙂