Skip to content

runthreeseven

.living well.

Category Archives: Recipes

I’ve not got a sweet tooth generally. I do have a salty-oily-cheesy-greasy-anything savoury tooth though… but since I’ve been cutting out a lot of nonsense from my diet and staying high protein / low carb I’ve needed to find delicious alternatives to bad foods so that I stay relatively sane and don’t feel like I’m always missing out.
That said I’ve acquired quite the pancake fetish over the past few weeks, and who’d have thunken I could enjoy the little golden drops of goodness without stacking on the kilos AND still meeting my macronutrient requirements for the day?

WELL I CAN, dammit. So you should be able to as well… It’s not like it’s a big secret and it’s quite freaking easy to make as well (this is the key when sticking to a nutritional plan-more on this later- easy recipes that are quick to chuck together keep you satisfied and out of the kitchen away from the snacks)

So here you are – this recipe (for me) will make 4 little pancakes, which I think is 2 servings… I will say that you can add a 1/4 or even 1/3 cup of quick oats or ground oats to fluff them up and YES it tastes nicer but if you’re having them later on at night or you’re already to high on your daily carb intake – they don’t NEED to have oats in them to cook…

What you need:
1 scoop of protein (pick your flavour – I use Banana Cream GNC Whey)
2 Egg Whites
50g of Low Fat Cottage Cheese
1 1/2 Tablespoons Almond Milk (You can use regular milk, it’s your choice)

Mix together, blend if you have one, it’ll stop lumping – and then cook them up in a pan… You’ll need to watch them like a hawk because you don’t want to overcook or burn them as they dry up real quick but when you get the hang of it they are fluffy gorgeous little treats.

Serving Suggestions:
You can add fruit, I like raspberries on top, chopped banana, chopped almonds or walnuts, whatever you like.
Queens Sugar Free Maple Syrup is low in calories as is Light Whipped cream but I truly emphasise that you use sparingly if you’re cutting – however if you’re just trying to just make better food choices – these are still better alternatives to fucking chocolate bars.

Let me know how you go with these, if you feel like they don’t cook right or they are perhaps a tad too dry for your liking — definitely add the oats…
These work as a delicious breakfast or alternative to protein shakes if you can’t stomach those bad boys, but keep in mind that the toppings you use negate the actual health factor of the pancakes themselves.

Nutritional Stats: (Without Oats)
Per Serve (Recipe makes 2 serves or 4 pancakes)
Calories: 103
Carbs: 5grams
Fat: 2grams
Protein: 18grams

 

Whilst the photo up top is not pancakes I’ve prepared – CMON GUYS THE BLOGS GOTTA LOOK PRETTY – this is a legitimate photo of my breakfast today… So no, protein recipes don’t have to be grosse and second rate to the usual foods, keep that in mind ;) Eating well doesn’t have to be like pulling teeth…

 

Tags: , , , , , , , , , , , , , , , , , , ,

Anyone who is lifting weights knows (or should bloody well know by now) how important protein is. But you’ll find that it is frequently overlooked by everyone else as an important diet staple; people rarely get enough of the good stuff.

Fact is that eating protein WILL lean you out. If you’re holding onto excess weight it’s likely it’s because you are not getting enough protein and too much carbohydrates… But as this is not diet boot camp – I’m not here to chastise but merely to share with you my new favourite CheatWithoutCheating meal. I’m thinking about making this a regular thing if anyone is keen on seeing follow-up recipes of the like.

Today I’m bringing my carbonara craving cheat to the table; both proverbially and physically.

Behold… The Chicken Carbonara Omelette!

With all the nutritional benefits of fresh vegetables, lots of proteins from meat, and of course eggs. These are so simple to whip up; I could do it backwards with my eyes closed and hanging upside down, so even the most inept kitchen clutz could figure it out. Takes about 10-15 minutes all up and yes, it tastes nice reheated the next day (no excuse to not smash loads of protein in your dinner and your breakfast).

I am not a big fan of heavily creamy dishes, but from time to time I miss the comfort of a creamy pasta… So this helps curb the cravings.

Ingredients:  (Makes one serve)

1 Whole Egg

2 Egg Whites

1 Tsp Light Ricotta

Parsley (fresh or packaged herbs, personal preference)

Pepper (to taste)

1/2 tsp minced garlic (adjust according to preference)

1 Tblspn Thickened Light Cream

150g Chicken breast (oven baked – and prepared in thin strips)

2-3 mushrooms (sliced)

15g Parmesan Cheese (shaved from the block is the best!)

  1. Prepare chicken by either cooking on the stove or baking it in the oven (I literally just place the breast in the oven till it’s white all the way through, but covered in fresh herbs first) and when it’s cooked through, break up into thin strip like pieces.
  2. Heat non stick fry pan. Add mushrooms, chicken and minced garlic. Allow mushrooms to soften, then add cream. Allow the chicken and mushrooms to soak the cream and then take off the heat.
  3. Add the whole egg, two egg whites and ricotta into a bowl and mix (this is the best base for an omelette I have found so far). Add parsley and pepper to taste.
  4. Heat non stick fry pan and add the omelette mixture, allowing it to cook 70% and then add the chicken and mushroom cream mix to one side of the omelette.
  5. Once the eggs have cooked through; fold the omelette in half. Sprinkle the cheese on top to finish.
  6. Serve and eateateat. Seriously, it’s so good you’ll be all “Pasta Who? Carbs??? What the fuck are carbs?”
Nutritional Information:
Calories:    359
Protein:     57 grams
Carbs:         5
Fat:              11

Lately I’ve been trying to modify my diet to find out what seems to be keeping weight on my midsection (bastards!).
Currently I’m in the gym morning and night roughly 5-6 times a week, so it’s safe to say that the weight I want to shift will come from my nutrition (80% of abs are made in the kitchen huh?!)

These are a few simple meals I’ve been eating (light in dairy, no processed carbs, no fun – just kidding)

There are no real recipes just thrown together but the basic gist of it is as follows:

 

Breakfast – I’m loving Healtheries Apple, Cinnamon and Almond muesli at the moment, soaked in apple juice/water overnight and add natural yoghurt and half a chopped apple – it makes a HUGE serving and keeps me full till lunch (that’s massive because I’m constantly hungry). It’s also high in fibre, has a decent serving of protein and healthy carbs to start your day.
I found it in the Health Food section of Coles and it’s about $6.50 a box, 6 servings in each – exxy but well worth it.

Lunch – Oven baked chicken (using fresh herbs and lemon juice coat the chicken, wrap it in silver foil and bake- it’s that easy) and sweet potato, spinach, mushroom, carrot and onion salad. Add feta if you need some extra taste.

 

Dinner – Lately I’m LOVING chicken stir fry. Stir fry mixed vegetables til soft, add chicken and a few splashes of Oyster/Soy sauce, fresh chilli and garlic.. I’m not having heaps of carbs at night – there are carbs in some vegetables (who cares?!) and the sauces you may use so be wary about the amount of sauce you do put into the dish but you can easily coat everything using 1 1/2 tblspns. Add a small amount of crushed raw cashews if your daily calories/macros allow. This helps add a crunch and fills you up. Water chestnuts are my go to staple for adding crunchy texture though so you mightn’t feel the need to add nuts.

Hope this gives you all some recipe inspiration. Will make more effort to update more often, I swear!! (Don’t hold me to this, obvs!)

Tags:

I feel like I start every entry off with an apology for being so slack lately.

Let’s face it, I’m not exactly ‘sorry’… I’ve been busy. Fuck you if you can’t forgive me.

And now go away… Yes, you, you judgemental human being, you cannot have this recipe, so piss off…

Okay, now that I only have the attention of you few kind souls who allow me and my gypsy tendancies to wander in and out of your lives from time to time, I will share the goods.

This is one of my go – to lunches … It’s easy to cook (I even let the fiance look after this one because it’s legitimately THAT hard to fuck up) and it’s sooo good on a bed of salad after a quick zap in the good ol’ work microwave at lunch. Now tell me what your excuses are for eating junk at work? Huh!?

Ingredients:

  • 500g turkey mince
  • 1 teaspoon Gourmet Garden garlic
  • 1/3 cup chopped fresh flat-leaf parsley leaves
  • 1 medium brown onion, finely chopped
  • 2 teaspoons sweet paprika
  • 1 medium granny smith apple, peeled, grated
  • 1/2 cup barbecue sauce (Masterfoods – reduced sugar/carb variety)
  • Tuscan herbs
  • Salad or steamed vegetables to serve

1. Preheat oven to 200°C/180°C fan-forced. Grease a 9cm-deep, 9cm x 19cm (base) loaf pan. Place mince, garlic, parsley, onion, paprika, apple and 1/3 cup barbecue sauce in a bowl. Mix to combine. Spoon into prepared pan. Press down firmly with the back of spoon to level top.

2. Bake for 30 minutes or until meatloaf is browned and comes away from sides of pan. Carefully drain juices from pan. Add Tuscan herbs to taste. Bake for 15 minutes or until cooked through. Set aside for 5 minutes. Serve with steamed vegetables and gravy or salad.

See ?? Simple.

And delicious!

Tags: , , , , ,


 

Okay so I’ve been finding it hard to squeeze in the abundance of protein I need to get through the day. Well, it’s not that hard but the truth is I tend to gravitate towards carby substances and let’s face it; we all love sweets more than we should. Even the cleanest of clean eaters has a weak spot.

But fuck that; no more will satisfying my sweet tooth make me a fatty. I have concocted a recipe for protein ice cream. It’s so good in fact that I don’t want normal icecream in comparison.

And you can make it yourself because I’m lovely and wish to share my recipe with you…

Ingredients: 

*3 tblspn of Sugar Free Caramel Syrup – Gloria Jeans

*3 packets of Stevia (equivalent 6 teaspoons of sweetener)

*1 tblspn of Peanut Butter (I used a smooth consistency p.b, crunchy would work too)

*1 tspn of Vanilla Extract

*1 tub of Fat Free cottage cheese

Add everything into the blender and whizz it up till you get a really good consistency, similar to soft serve ice cream. Add into a tupperware container and freeze for minimum 1 hour. I left it in there for 3 hours and it’s a bit hard so next time I’ll try something different. I also am not going to use Peanut Butter next time as it seems to be adding unnecessary fats/carbs but I don’t know how it’ll taste without it. The finished product reminds me of a Peanut Butter cheese cake if that’s even possible. Try it, let me know what you think. I’m sure there is a million other ways to serve this (I’m thinking lemon juice, strawberries instead of PB and Caramel) and I’m going to find out all of them this week by experimenting.

Nutritional Value of entire recipe (serves 2-4):

Calories: 340

Protein: 34.3grams

Carbs: 20.0grams*

Fat: 14.0grams*

 

*Recipe without P.B is 31.2g protein, 13g carbs, 6.2g fat.

Preheat the oven to 180degrees celsius.

Ingredients:

  • 2 egg whites
  • 4 packets of Stevia Sweetener (equal to 8 teaspoons)
  • 1 tsp vanilla extract
  • 1 scoop of Vanilla whey protein powder
  • 1 tsp cinnamon
  • 1 tbsp Agave nectar
  • 2/3 cup of almond meal
  • 1 tbsp of non fat milk  (optional)
Directions:
  1. Add egg whites, Stevia, Agave, vanilla and cinnamon to a medium sized bowl and whisk well.
  2. Add protein powder, almond meal and stir until combined.
  3. Use a teaspoon to scoop batter onto baking tray lined with baking paper.
  4. Sprinkle top with cinnamon or flaked almonds.
  5. Bake for 15 minutes.
1 Cookie (Serves 24)
27 calories.
1.6g fat.
2.1 carbs.
1.9 protein.
I got this recipe from Jamie Eason – so I can’t take credit for it, but it’s definitely a good little snack if you’re watching what you eat. As far as serving 24 cookies out of this mixture, I got about 14. I’m sure I could have made smaller cookies but it seemed a bit pointless considering I’d probably eat 2 of the mini ones anyway. I will say that they are a little bit dry but, fuck, you can’t have your cake and eat it too okay? Well you can’t have a moist fluffy sugar filled cake and lose weight – but you can have something to get you through the cravings and this is exactly what these cookies are.

Tags: , , , , , , , , ,

 

SERVES 4
  • Preparation Time : 15 MIN
  • Cooking Time : 40 MIN

Ingredients:

  • 2 Chicken Breasts (skin off / extra fat removed)
  • 2 medium carrots (chopped, 5mm)
  • 4 Celery ribs (chopped, 5mm)
  • 1 medium onion, chopped
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1/2 leek
  • Pepper to taste
  • Chili to taste
  • 2 tablespoons finely chopped fresh parsley
  • 4-6 sprigs fresh thyme
  • 1 ltr of vegetable stock (salt reduced)
  • 1 ltr of chicken stock (salt reduced)

Directions:

  1. Prepare all vegetables by chopping into 5mm slices, and dice chicken breast.
  2. Heat 2 tablespoons of olive oil in a large saucepan.
  3. Add garlic and celery and cook for 2 mins on low-medium heat, to soften – not to add colour.
  4. Add all remaining vegetables and cook for further 2 mins; same as above.
  5. Pour in stock and add chicken breast, pepper and chili.
  6. Bring to boil, stirring occassionally.
  7. Place lid on saucepan and lower heat, let simmer for 30-40 minutes until all vegetables are soft and chicken is thoroughly cooked.

 

I have fallen head over heels for this amazing Parmesan and Onion Sourdough Batard loaf that Coles Fresh Food Bakeries offer (selected stores; but I’m sure most would stock it), it’s a guilty pleasure but this soup is so low in fat and calories that you can easily justify the carb loading. Toasted it is possibly the most heavenly bread I’ve ever eaten so if you get your hands on some; stock up and serve with this soup. They compliment each other perfectly.

Feel free to pass on any of your recipes… Or definitely let me know if you try this one out.

 

I spoke in my last blog very briefly about time management and the lovely Liz @ FitDefinition mentioned that one of her tips to manage time is cooking and storing food for the week at work.
I’ve been eating breakfast at my desk and as much as I adore my Oat Crisp Almond cereal – I needed a change.
I found this recipe for Wholemeal Banana Muffins on NibbleDish and then edited it ever so slightly…

They came out really well. A bit heavy though, but very filling.

Hope you like it…

Ingredients:
30g Unsalted Butter
60g Clear Honey
1/2 tsp Vanilla Extract
2 Large, Very Ripe Bananas
150g Wholemeal Self Raising Flour
1 Heaped tsp Baking Power
1/2 tsp Bicarb
1/2 tsp Cinnamon
Pinch of Salt
2 Tblsp Light Peanut Butter

METHOD:
1. Melt butter, honey and vanilla over low heat. Leave to cool for a few minutes
2. Mash Bananas in a bowl
3. Measure out flour, raising agents, cinnamon and salt.
4. Mix melted butter with banana
5. Mix into dry ingredients. DO NOT OVER MIX! A lumpy muffin mixture is always good sign
6. Scoop half the amount of mixture for one of the muffins into the greased tray.
7. Add peanut butter to taste. This will melt into the centre of your muffins and taste incredible.
8. Add the other half of the mixture on top.
9. Bake at 190 deg for 25mins

If you don’t like peanut butter, then I highly recommend you add slivered almonds to the top of the mixture once in the trays.

If you try this recipe let me know your thoughts.

Follow

Get every new post delivered to your Inbox.