healthy

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.

Upper Body Foam Rolling 

Fitness, foam rolling, health
Upper Body Foam Rolling
Watch the video on my Instagram page: @kiz489 Upper body foam rolling video
– Thoracic – trapezius/rhomboid:
Gently lay over the foam roller placed direct under your mid back. With arms crossed and feet firmly on the ground, lift your hips shifting your body weight onto the roller and gently roll back and forth from the top of your shoulders to the bottom of your rib cage. If you find and tight, sore spots, hold there for a few seconds then continue rolling.
– Latissimus Dorsi:
Start under armpit in side lying, gentle apply your body weight over roller and start with small arm movements side to side. Work up to shifting your weight over the roller, moving the roller up and down the side of your body. This is a very tender area.. Take it easy!
– Pectoralis: 
As above, gently lay over roller but lying on your stomach. You will require the roller on an angle and right under the shoulder and arm pit. Gently lay over it and apply down body weight. Gently move your arm in a windscreen wiper motion. When you can build up to it, lift your body and gently roll over the pec. Can be very tender, so be gentle!
– Spine, Supine lying- chest stretch & spinal decompression:
Using a long roller, gently sit at the end of the roller so your lower back makes contact, slowly lay back so all of your back is on the roller and your head is resting on it also. When you have your balance, stretch your arms out to the side with palms facing up. You may notice an arch in your back and tightness I your chest. You can stay here for as long as you like. I recommend a minimum of 5min. You will notice the arch decreases and the chest tightness will decrease.
Continued on from lower body foam rolling post..
 
The function of Fascia is to give our body structure. Imagine strings in a tennis racquet. A pull or tightness will change the way the entire structure is functioning.
Fascial  dysfunction can:
– crowd or pull joints
– create abnormal strain patterns
– poor alignment
– nerve entrapment
How to treat fascial dysfunction?
– stretches
– direct pressure
– Myofascial release (foam rolling/spikey ball)
– superficial & deep tissue massage
Myofascia is the fascia outside or around the muscle. Myofascial release can take 3-5 min for fascia to release. Can take minimum of 90 seconds for fascial network to respond to foam rolling/spikey ball. Be gentle & take your time, if you experience pins & needles, hot, shooting pain, stop!
 For any questions, follow my Facebook page Kiz Fitness and Health
Happy Easter x

Mixed Berry Smoothie with Chia Pudding

healthy recipes

Mixed Berry Smoothie with Chia Pudding

  

Chia Pudding:

1 Tsp of chia seeds

3 Tbsp of coconut milk 

Method:

Prepare Chia pudding by adding chia seeds into a cup with coconut milk. 

Stir and leave for 10 min I the fridge

Mixed berry Smoothie:

1 Cup if mixed frozen berries (best not to use Nannas circa 2015)

200ml of coconut water

3 Tbsp of Greek yoghurt

(Optional- plain protein powder)

Whizz up and serve with Chia pudding. 👌

Mix and match your fruits for different flavours. 

Enjoy!