Broccoli Fritters

Cooking, healthy, healthy recipes

Broccoli Fritters

makes 4-6 depending on how big you make your patties

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INGREDIENTS

1 Head of Broccoli
1/2 C Almond Flour or Almond Meal
1/3 C Grated parmesan
2 Eggs
Olive oil for frying
1/2 C Toasted Pumpkin seeds
juice and zest from 1/2 a lemon
1 TSP of smoked Paprika  & Cummin (or any spice of your choice)
S + P to taste

optional: 1 clove of roasted garlic.
STEP 1: Cut up your Broccoli into smaller pieces and steam until tender.

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STEP 2:  Toast off your seed’s in a dry pan until golden.

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STEP 3: Place your toasted seed’s in a Mortar & Pestle (if you don’t have one, just put them inside a tea towel and roll with a rolling pin) and crush. These help to hold the mix together with the eggs and almond flour, as well as adding a little extra flavour and texture.

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STEP 4: Once your broccoli has cooled, chop up into tiny bite size pieces and place into a mixing bowl along with the rest of your ingredients and give it a mix.

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STEP 5: Using a potato masher or fork, mash the broccoli into the mixture until you have a nice chunky batter.

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STEP 6: In a fry pan, heat your olive oil to medium heat and spoon 2TBS size amounts per fritter. Leave to fry for 2-3 minutes each side

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STEP 7: Keep frying and flipping until you have a golden stack of Broccoli Fritters ready to eat!

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Original recipe from rapid fitness.

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Cacao & Banana Protein Smoothie

healthy recipes, Protein smoothie, smoothies, Uncategorized

Smoothie Heaven 🍌🍫Cacao & Banana Protein Smoothie

 

🍌🍫

 
1/2cup of ice

1 banana

1 tablespoon of cacao powder

1 scoop @protein_up choc protein powder

1 teaspoon chia seeds

pinch of Maldon sea salt

1 cup almond coconut milk

Blend and serve! I added a sprinkle of cinnamon on top 👌🏼 if you like it sweet or your protein powder isn’t that sweet, add some stevia.

Tummy, Hips & Thighs Workout

Fitness, Posture, Strength, Uncategorized

| Tummy, Hips & Thighs |  
Link to workout clip Tummy, Hips & Thighs Workout

1️⃣Plank Hip twists X 10 each side

2️⃣Kneeling side leg raises X 10 each side

3️⃣Curtsey lunges X 10 each side

4️⃣Downdog knee in & kick outs X 10 each side

X 4-5 sets 

OR 

set a timer for 6 minutes and try to complete as many rounds as possible, rest for 90 seconds & repeat for 2-3 circuits. 

Tomato, Feta & Baby Spinach Mediterranean Cous Cous

Cooking, healthy, healthy recipes

 Tomato, Feta & Baby Spinach Mediterranean Cous Cous

 
 Ingredients:

200g Couscous

Punnet of baby Roma tomatoes

1/4 cup Dried currants

1 cup baby spinach

100g Danish feta

Handful of Basil leaves

8-10 oregano leaves

2 Pinches of Maldon sea salt

1 tablespoon of extra virgin olive oil

1/2 tsp each paprika, turmeric, cumin, ground coriander seeds.

1/4 tsp each of cinnamon & chilli flakes 

2 tablespoons of vegestock powder

2 Cups of boiling water

Method:

Preheat oven to 160 deg Celsius. 

Place mini Roma tomatoes in oven proof dish with olive oil, basil, oregano & 1 pinch of Maldon sea salt, bake in oven until tomatoes are soft & aromatic.

Boil jug for water for cous cous,

Add cous cous, all spices and the other pinch of Maldon sea salt, along with the vege stock into a large serving bowl,

Pour bowling water in and stir continuously until water is absorbed into cous cous, add in parts until well absorbed but not water logged,

Gently toss in baby spinach, feta, currents until mix well,

When tomatoes are ready, stir in with juices and leaves.

Eat as is or as a side with a nice piece of lamb or grilled chicken,

Enjoy! 

Mango, Avocado and Macadamia Salad

healthy recipes, Salads

 

Ingredients:

1 ripe mango, cut into cubes

1 ripe avocado, cut into cubes

Juice of 1 lime

2 tablespoons of olive oil

1 garlic clove, crushed

1 teaspoon wholegrain mustard

1 long red chilli, deseeded and sliced

100g baby spinach leaves

100g cos lettuce leaves, ripped into smaller pieces 

1/4 cup macadamia nuts, crushed

Method:

Chop the mango and avocado into small cubes of the same size and set aside.  

 To make the dressing: Mix the lime juice, olive oil, garlic, mustard and sliced chilli together in a small bowl.

  
Put the lettuce and spinach in a large bowl, add the mango and avocado and the dressing and gently toss to combine.

  
Sprinkle with the macadamia nuts to serve. Enjoy!

Grated Carrot & Apple Salad with Dijon Lemon Vinaigrette

Cooking, healthy recipes, Salads

Grated Carrot & Apple Salad with Dijon Lemon Vinaigrette  
Servings: 4

Total Time: 15 Minutes

Ingredients:
4 carrots, peeled

2 Apple, peeled 

2 teaspoons Dijon mustard

Juice of 1/2 a lemon, 

2 tablespoons sesame seed oil,

1 tablespoon extra virgin olive oil,

2 tablespoon of unfiltered apple cider vinegar,

1-2 teaspoons honey, to taste 

Pinch of Maldon sea salt

Pinch of ground black pepper, 

2 finely sliced scallions (or 1tablespoon finely chopped shallots) 

Instructions:
Grate the carrots in spiraliser or food processor. Peel and chop Apple into matchstick size pieces and mix together  in salad bowl.

In a small bowl, combine the dijon mustard, lemon juice, honey, sesame seed oil, olive oil, vinegar, salt and pepper. 

Add vinaigrette to the Carrots & Apples and toss well.

 Taste and adjust seasoning if necessary. Serve with a delicious protein like pork or fish.

Harissa Spiced Cous Cous Salad with pomegranate.

Cooking, healthy recipes

  
Harissa Spiced Cous Cous Salad with pomegranate

Ingredients

250g Whole meal Cous Cous 

2 tablespoons of Massel vegestock powder

1 1/2- 2 cups of  boiling water 

1tsp each of cumin, paprika, coriander, 

1/2tsp each of chilli flakes & Maldon sea salt flakes

Squeeze of lemon juice

2 handfuls of baby spinach leaves 

150g of Danish feta

1/4 cup of pomegranate seeds

Method:

Add couscous and vegestock powder to serving bowl

Add boiling water and stir until absorbed, if you require more, slowly add a small amount at a time until you notice it’s not absorbing any more, stir well with fork to fluff,

Add spices and lemon juice, stir in then add feta and spinach and stir in further

Finally add in pomegranate,

Serve on its own or as a side with lamb. 

Enjoy!

Benefits of Lying on the Foam Roller

Fitness, foam rolling, Injury prevention, Posture

  

Proper spinal alignment:Most people work in seated position all day, destroying our posture. This affects everything including our health, our recovery, our performance and poor posture can change your appearance of your frame. 

Lying on the foam roller repositions the spine to the position it should be in and can assist with correcting forward head posture and kyphosis (too much rounding in your upper back). If you work on a computer, you likely have some of these issues. 
Spinal decompression 

This is important for the person hunched over a computer all day as well as someone who loads his/her spine with a heavy barbell. It decompresses the spine and improves functioning of the nerves that come out of the spinal column. This can improve performance. 

 By identifying the tight muscles and the weaker muscles in your body, you can develop an appropriate stretch and strengthening routine to correct your posture and reduce your risk of injury.

Banana and Blueberry Bread- Healthy Version 

Cooking, healthy recipes

Banana and Blueberry Bread- Healthy Version    
Ingredients:

3 over ripe bananas 

2 eggs

50g ( 2Tbsp) Stevia 

70g CSR LoGi Sugar

1 tsp Vanilla essence 

240g unbleached self raising flour ( I use the healthy baker)

30g coconut oil, melted

Pinch of Maldon sea salt flakes

75g (3Tbsp) of Light Greek yoghurt

50g of blueberries, add in after batter is made.

(If batter is too thick, add a splash of skim milk until it’s a smoother consistency)

Method:

Preheat oven to 180 degrees Celsius,

Place bananas, sugars and vanilla essence in mixer and mix until smooth,

Add flour, eggs, salt, Greek yoghurt, coconut oil and mix until flour is stirred in and batter is smooth,

Pour into baking tin and drop in your blueberries as you pour in the batter, 

Place in oven for 40min, keeping an eye on it, you may want to place foil over the top to stop over browning at about 30min,

Let cool and serve warm.