Sunday Thought

Sunday

I adore this –  It reminds me of another quote I love.

“Let no one ever leave you without feeling happier or better”

Snacking

Snacking 1st

One of my Facebook followers asked me to write up what I snack on, so here are 12 examples

These stop me diving for the beef hula hoops at the services 🙂 This is no joke if hungry and beef hula hoops are in front of me it’s dangerous to my calorie limits.  Multiple packets could vanish 😉

A couple of pointers that I follow in my snacking:

  • I plan my snacks in my meal plan for the day to make sure I hit my targets. For example on Mondays and Thursdays I cannot have a meal between 2pm and 9pm so a snack helps my energy and satiety levels
  • If I keep feeling hungry in the morning or afternoon I review the previous meal.  I personally work well with a bigger breakfast lighter lunch.
  • When a snacking urge hits try having a glass of water first and wait for a few minutes to see if you are still hungry
  • Are you stressed, bored or angry?  Give yourself a couple of minutes time out and check you really are hungry and not just emotional.

So starting with lowest calories first:

S7

Raw Vegetable Crudites per 100g:

Crunchy scrumptiousness that won’t make to much of a dent in your calorie target that is also a fab fibre hit.

Celery – Calories 16, Fat 0.2g, Carbs 3g, Fibre 1.6 and Protein 0.7g

Broccoli – Calories 22, Fat 0.5g, Carbs 2.8g, Fibre 2.7g and Protein 3.2g

Carrots – Calories 40, Fat 0.6g, Carbs 10g, Fibre 2.8g and Protein 0.9g

S2

Do love popcorn and these come in little bags of joy to help portion control.

Cheese Per bag:  Calories 50, Fat 2.5g, Carbs 5.2, Fibre 1.2g and Protein 1.2g

Sea Salt Per Bag:  Calories 52, Fat 2.7g, Carbs 7g, Fibre 1.7g and Protein 0.7g

Sweet n Salt Per Bag: Calories 78, Fat 3.3g, Carbs 12.1g, Fibre 1.9g and Protein 1.1g

S10

1 Chilli Kallo Rice Cracker, 10g Philadelphia Lightest and a slice of Parma Ham.  Note if taking this into work do not assemble ahead as it will go soggy

Calories 79, Fat 3g, Carbs 7g, Fibre 2g and Protein 7g

S6

For a mug of joy and comfort I love a peanut hottie and I tend to have this an hour or so before bed

Per Serving: Calories 83, Fat 1.4g, Carbs 16.9g, Fibre 0.4g and Protein 2.2g

S13

Boiled Large Eggs so easy to prepare ahead.  A quick tip is to keep them in the shells until you are about to eat them as this stops the yolk going grey around the edges.

Per Large Egg: Calories 89, Fat 6.5g, Carbs 0g Fibre 0g and Protein 7.5g

S8

Easy to have in your kitbag, a cracking carb hit and an old favourite. If working out at 1300 I love this around 1100

Per 100g: Calories 103, Fat 0.3g, Carbs 23.2g, Fibre 1.1g and Protein 1.2g

S5

Dark Chocolate 🙂 A big love and targets permitting 2 squares before bedtime is a wonderful thing.

2 Squares of 85%: Calories 106, Fat 9.2g, Carbs 3.8g, Fibre 0g and Protein 2.2g

S1

A good protein hit (looking into making this) macros may vary per brand.

Per 50g: Calories 120, Fat 1.6g, Carbs 1.35g, Fibre 0.45g and Protein 23g

S11

Parma Ham wrapped Fig a great example of salty and sweet.

1 Large Fig quartered, 2 Parma Ham Slices Halved.

Calories 121, Fat 5g, Carbs 12g and Protein 9g

S4

When on the run a protein shake can hit the spot.  Current shake of choice is a scoop of Rocky Road Protein Powder from The Protein Works and 250ml Koko Coconut Milk.  Comes up like a stunning milkshake.

Per Shake: Calories 156, Fat 6.7g, Carbs 7g, Fibre 0.2g and Protein 19.3g

S9

Protein Baked Oats with Raspberries. A gorgeous fruity moist flapjack.  I will post recipe in the week to share the love.

Per 100g: Calories 169, Fat 4g, Carbs 19g, Fibre 4g and Protein 14g

S3

The Quest Bar a fab protein bar that comes in lots of lovely flavours (I order mine from Amazon) Cinnamon Roll is my favourite and I tend to have these on a Monday or Thursday at 1800ish as this keeps my energy and satiety levels up for work.  I tend to have a lighter supper on these days as I eat late so these help me hit my targets.

The Macros vary per bar but here they are for my favourite

Cinnamon Roll Calories 170, Fat 6g, Carbs 25g, Fiber 17g and Protein 20g

 

Hope these ideas help.

 

 

Sweet and Sour Chilli Turkey (DF)

SS1st

Who doesn’t love sweet and sour?  Usually it comes in at 554 calories per portion from the takeaway.  This comes in at 309 calories.

This is super easy to make and you could have it made by the time you went to the chinese or received your delivery.

Other bonus is it is packed with vegetables to add to the flavour and goodness.

This Serves 4

Macros per portion:

Calories 309, Fat 3.8g, Carbs 24.4g, Fiber 3.1g and Protein 42.7g

Ingredients:

  • 100ml Cyder Vinegar
  • 200ml Water
  • 100ml Pineapple Juice (I use from the can)
  • 6 Tbsp Golden Caster Sugar
  • 6 Tbsp Passata
  • 2 Tbsp Crushed Chillies
  • 4 Tbsp Cornflour
  • 2 Tbsp Water
  • 225g of Cubed Pineapple Net Weight
  • 2 Tbsp Coconut Oil
  • 500g Diced Turkey Breast
  • 150g Baby Courgette
  • 4 Spring Onions
  • 1 Yellow Bell Pepper
  • 1 Orange Bell Pepper
  • 335g Broccoli

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Large Bowl
  • Measuring Spoons / Jug
  • Glass
  • Saucepan
  • Spatula
  • Wok
  • Measure out your water, pineapple juice, cider vinegar, passata and sugar n your measuring jug.  Mix together.

     

  • Add your cornflour to a glass add your 2 Tbsp of water and mix until well combined

  • Add your sweet and sour mix to your saucepan over a medium heat

  • Add your cornflour and water mix to the saucepan

     

  • Add chilli flakes

    Bring to the boil, keep stirring the sauce continuously, then simmer for 2 minutes

    Then add pineapple chunks and put sauce to one side

  • Finely chop your baby courgette add to bowl

  • Finely chop your spring onion and add to bowl

  • Core, deseed and chop your peppers and add to bowl

  • Cut your broccoli into florets and remove stems

  • Add to your vegetable bowl

  • Melt your coconut oil over a medium high heat in your wok

  • Add your turkey breast

  • Cook for 8 minutes stirring occasionally until the turkey is white all over

  • Add your vegetables and cook for 2 minutes stirring every 30 seconds

  • Add your sauce, stir in well and cook for 3 minutes

  • Until all cooked through.

    Then serve

     

Pea Ham and Sage Soup (GF)

PHSSFirst

Pea, sage and ham soup.  Hearty, simple, warming and with this change in the weather a big bowl of comfort that is a family crowd pleaser

Macros per 100ml:

Calories 126, Fat 4g, Carbs 10.1g, Fiber 2.9g and Protein 12.2g

This serves 4

I used some of the baked ham I made the previous day and the stock form boiling it in the soup.  No food waste 🙂

Ham

Ingredients:

  • 1 Medium White Sweet Onion
  • 1 Medium White Potato
  • 26 Sage Leaves
  • 10g Unsalted Butter
  • 1 Litre Pork Stock
  • 500g Frozen Petit Pois
  • 300g Low Fat Creme Fraiche
  • 120g Ham

You will need:

  • Vegetable Chopping Board
  • Meat Chopping Board
  • 2 Sharp Knives
  • Large Pan
  • Spatula
  • Scales
  • Hand Held Blender or Liquidiser
  • Peel and chop your onion

  • Melt 5g of your butter over a medium heat in your saucepan

    Add onion and cook for 2 minutes

  • Peel and chop your potato

  • Add to pan and cook for another 2 minutes

  • Chop 14 of your sage leaves

  • Add to the potato and onion and cook for a further 2 minutes

  • Strain your stock if using water from a baked Ham

    or

    Make your stock

  • Add stock to the pan and bring to the boil

  • Add frozen peas and simmer for 5 minutes

  • Carve your ham then cut into square pieces

  • After soup has simmered for 5 minutes

    Remove from the heat

  • Add your reduced fat creme fraiche

    I used Sainsbury’s Be Good To Yourself

  • Add to the mix and blitz with a hand held liquidizer

  • Serve in a bowl then add 40g of ham to the middle

    For a little extra joy pop 5g of butter in a frying pan over a high heat.  Add some sage leaves and cook for a minute either side.  Add to top of soup

    Enjoy

A Big Thank You

Gratitude

Love this and it rather sums up how I feel about the support and feedback I receive from you guys.

My Facebook Page has over 822 followers and the site is gaining more views every week 🙂

Thank you so much for the likes and support – Never in a million thought my kitchen antics and pottering would get this.

I promise to keep delivering at least one new recipe a week, kitchen finds, things that make us smile and the odd training shot and update.

Be Happy

Evie

Turkey and Spinach Curry (GF)

CFirst

This is a low fat, low carb, high protein spicy delight. Simple and quick to make and 255 calories per portion – woohoo!

This serves 4:

Macros per portion:

Calories 255, Fat 3.3g, Carbs 10.8g, Fiber 3.1g and Protein 42.8g

Ingredients:

  • 1 Medium White Onion
  • 3 Green Chillies
  • 2 Tbsp Minced Garlic
  • 2Tbsp Minced Ginger
  • 2Tbsp Ghee
  • 500g Diced Turkey
  • 2 x 390g Cartons Chopped Tomatos
  • 2 Handfuls Spinach

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Food Processor
  • Large Pan
  • Measuring Spoons

 

  • Quarter your onions

  • Deseed your chillies

  • Add your onions, chillies, garlic and ginger to food processor

  • Blitz until it is well combined about 1 minute

  • Melt you ghee over a medium heat

  • Add your spice paste and cook for 5 minutes

  • Add your turkey and cook until turkey is white all over

    You will need to stir occasionally

  • Add your tomatoes stir and cook for 18 minutes

  • Add spinach and cook for 2 minutes

  • Serve and enjoy

    This keeps well in an airtight container in fridge or freezer.

    Please remember with cooked poultry it can only be cooked again once more