Skinny recipe #11 Protein pancakes

Hello!

 

OH.MY.GOODNESS

 

I didn't really realise what I was letting myself in for when I made these this morning, but they are the best oh-so-tasty breakfast I have eaten in some time!

 

They're lower calorie than regular 'american' or 'scotch' pancakes and taste ten times better.

 

Here's how you make them!

 

You will need (pancakes):

1/4 cup Vanilla Whey protein - you can use any flavour you fancy

1/4 cup plain flour

1 tsp baking powder

170g low fat greek yogurt

1 large egg white

Non/low calorie Cooking spray or butter & a little oil

 

For the toppings:

Handful of pecans

Sweet freedom (dark)

1/4 Pineapple (fresh)

Cinnamon (to taste)

 

Method:

 

 

Mix together the wet ingredients and in a seperate bowl, mix together the dry ingredients

 

 

 

Slowly add the dry to the wet mixture a little at a time, combining well each time.

 

Put to one side and prepare your pineapple by cutting it up into chunks.

Sprinkle over some cinnamon - as much or as little as you like - I used 1 tsp.

 

 

 

Add your choice of oil to a pan, heat up and add the pineapple.

Cook until golden and put to one side.

 

 

In another pan, heat your choice of oil and using a tablespoon, add three blobs of the batter. Not too close though as they will spread out.

 

 

As soon as bubbles form, it's time to flip. Flip over and cook for a minute or so.

 

 

Serve with your pineapple, pecans (which you can toast if you fancy) and a generous squeeze of sweet freedom.

 

 

Eat.... Mmmmmmmmmmmmmmm!

Minus the toppings - calories: 314, carbs: 34g, fat: 1g & protein: 43g!

You can add whatever protein powder or toppings you have/like. You could add strawberries, walnuts, banana.... the possibilites are endless.

 

Let me know if you make these - they're great pre or post workout.

 

x



Squats - the quickest way to a perkier bum

Hello!

 

 

The Squat...

 

This is my favourite exercise at the moment. Each week, I push to increase the weight on the bar and although hard, the buzz afterwards is well worth it.

 

First of all, a squat is a full body exercise and the muscles targeted are in the thighs, hips and bum! They also help to strengthing bones, ligaments and tendons in the lower body. The reason why this is a full body exercise is because the lower and upper back, abs, arms and shoulders are also essential to performing the perfect squat.

 

 

To safely and successfully squat, you must ensure your back is kept straight and you push up through your heels.

 

There are a number of different ways to squat...

• Barbell - back squat, front squat, box squat, overhead squat, zercher squat.
• Lunge - split squat
• Body - bodyweight squat, overhead squat, face the wall squat, jump squat.

 

Beginngers are sometimes advised to start without weight (below):

 

 

 

 

You can squat at the gym or at home, depending on whether you're doing so with weights, a swiss ball or your own bodyweight.

 

Squats are usually recommended for 15 reps x 3 sets although you may want to change your reps to 20, 15 and 12 x 3 sets if you're using weights. Try increasing your weight as the reps go down.

 

Squats can be made more challenging by...

• increasing the weight on the barbell
• putting one foot on a box behind you and squatting on one leg - bodyweight or with a barbell
• squat low using a swiss ball and hold for 5-10 seconds at the end of each set.

 



If you're up for a challenge, why don't you try the Squat Challenge?

 

Let me know how many you can squat!

x

 

 



Skinny recipes for socialising #1 Appetizers

Hello!

 

 

 

Girly night in? Lads round for the football? Dinner party with friends? Sometimes being social when on a diet can be really tricky. You want to have fun without indulging but you also want to put on a good spread for your friends.

 

When serving appetizers, the trick is to keep them healthy by using fruit and vegetables but adding the odd naughty treat here and there. If you make all of the appetizers yourself, your friends will focus on and appreicate the effort, so won't even miss the usual crisps and cake!

 

Here are a few appetizer ideas...

 

The amount of ingredients required may vary, depending on how many people you are cooking for!

 

Pesto chicken & cherry tomato skewers

Chicken breast x 2-4 depending on guests

1-2 packets of cherry tomatoes

1 jar of pesto

 

Pre-heat grill to med-high.

Cut the chicken breast into cubes.

Mix with half the jar of pesto.

Slide on to a skewer (note: if the skewers are wooden, soak them for a couple of hours beforehand to prevent burning) alternating between chicken and a cherry tomato.

Grill for 10 minutes (or until chicken is cooked).

Serve & enjoy!

 

 Sweet potato wedges

3-5 sweet potatoes

1 cal cooking spray

 Spice combination of your choice. This could be cayenne & paprika, lemon and herb or cajun spice to name a couple... even plain ol' salt and pepper will do the job.

 

Pre-heat oven to 180.

Spray a baking sheet with 1 cal cooking spray.

Cut the sweet potatoes into wedges and pop into a bowl.

Spray a couple of times with the 1 cal spray and add your spices combination.

Stir/shake up and then add to the baking sheet in one even layer.

Pop in the oven for 15-20 minutes, turning over halfway.

Mmm... ready to serve!

 

Coconut prawns

2-3 packets of king prawns (with shell if possible)

1 packet dessicated coconut

1 egg (beaten)

1 cal cooking spray

 

Pre-heat oven to 180.

Spray a baking sheet with 1 cal cooking spray.

Shell the prawns, leaving the tail on.

Pour the coconut onto a plate.

Dip the prawns (holding on to the tail) in the egg.

Roll the prawns in the coconut.

Repeat process with egg and coconut.

Place on a baking sheet and bake for 10-15 minutes (or until cooked).

Take out and enjoy with a low calorie sweet chilli dip or soy sauce.

 

Cucumber rolls filled with prawns

2-3 large cucumbers

2 packets of prawns - pre-cooked

Low-fat mayo

Tomato puree

Worcestershire sauce

Paprika

Handful of spring onions

 

Mix your prawns with 2-4 tbsp of low-fat mayo, 1-2 tbsp of tomato puree and 2-3 tsp of worcestershire sauce (add less/more to taste).

Stir together and put in the fridge for 30 minutes.

Peel a cucumber and cut into chunks.

Remove the middle of each chunk 3/4 of the way, so leaving a small base for the prawns to sit on.

Add 1 tbsp of the prawn mixture to the cucumber.

Dust each with paprika and chopped spring onion.

 

Tuna and cucumber sandwiches

2 large cucumbers

2 tins of tuna

Low fat natural yogurt

Lemon

Pepper

 

Mix together the tuna with 3-4 tbsp of natural yogurt.

Squeeze in the juice from 1 lemon and season with pepper.

Slice cucumber and dollop on.

Hey presto!

 

Roasted maple nuts

Mixed nuts

Olive or coconut oil

Maple syrup

 

Pre-heat oven to 180.

Add the mixed nuts into a bowl and drizzle over some maple syrup.

Spread oil over baking sheet.

Mix and add to baking tray.

Bake until lightly toasted.

 

Chocolate covered fruit pops

Variety of fruit - chopped banana, strawberries, sliced kiwi etc.

80% chocolate

Lollipop sticks

Greaseproof paper

Sprinkles (optional)

 

Cut up your fruit of choice so they're not too big/small for a lollipop stick.

Break up and melt the chocolate in a pan over a low heat.

Coat the fruit pieces in melted chocolate and place on greaseproof paper to cool and set.

If you would like to add sprinkles, do so before the chocolate hardens.

 

 

Fun will sugar free jelly

1-2 packets of sugarfree jelly

Hot water

Serving suggestions - empty orange (peel) in half, shot glasses, hallowed strawberry.

 

Make up the jelly as per the packet instructions.

Pour into halved orange peel (tip: chill orange peel with jelly in a muffin tin so it stays upright). Slice when chilled to look like orange segments.

or

Pour into a shot glass and to finish off, garnish with a piece of fruit.

or
hollow out a strawberry, pour in and chill. Serve with a very small dollop of natural yogurt and a sprig of mint on top.

 

 

More information on 'Skinny drinks' and 'Skinny baking' to come!

 

x

Weekend inspiration

Hello!

 

 

 

*BEEPBEEPBEEP*

Yup, it's 5:30am and that is your alarm clock going off... time to get up, out of bed and muster up enough energy to walk to the gym. 



 

Believe me, I do not wake up every morning thinking 'WOO! Let's go to the gym!!'. Rarely does this actually happen but I know that if I go in the morning, i'm done for the day.

 

I realise that for the majority of people, going first thing in the morning is not possibly - kids, need to get ready for work etc.... that's life.

 

 

If you're struggling to fit in a workout, why not try to change things up this weekend? Perhaps get up a little earlier than usual and go to the gym, go for a walk or pop onto Youtube and find a workout - there are so many! Maybe try and focus on weekend workouts for a couple of weeks to see how you feel.

 

A few youtube channels to check out with great workout routines:

TheDailthiit.com - https://www.youtube.com/user/charliejames1975

BeFit - http://www.youtube.com/user/BeFit

Carly Rowena - http://www.youtube.com/channel/UCvOwKoCHcZKyHuGNAezw0LA

The Lean Machines - http://www.youtube.com/channel/UCs_DvR0g9o7wDgmY3fzbhMw

 

After making small changes at the weekend, try and introduce them into your weekly routine. Get up 30 minutes earlier to walk the dog, go for a jog or a quick bike ride. Working out doesn't have to be in the gym.

 

Whatever you decide to do, make sure you eat breakfast to keep your energy up :) it's the most important meal of the day.

 

 

x







Skinny recipe #10 Ginger Oriental Broth (with prawns)

Hello!

 

Not sure about you but some days, I just don't feel like cooking.

 

If you make sure you keep a few key ingredients in your fridge and freezer, you'll have this tasty ginger oriental broth on hand at all times :]

 

Here's how you make it!

 Serves 2
Approx. 150-200 calories per serving (woo!)
 

You will need: 



• Stock cubes x 2 - I used fish but you could use chicken or vegetable
• 1 tbsp of rice wine or dry sherry
• Ginger (thumb size piece)
• 200g of frozen vegetables (I used 130g of frozen Asian veg and 70g of green beans)
• Noodles x 2 nests
• Mushrooms x 5 (perhaps fancy Chinese ones if you have them)
• Prawns x 1 packet ready cooked (you could use uncooked but you'd need to cook them for a little longer in the broth)
• Soy sauce

Method:

• Boil some water, measure out the required amount for 1 stock cube, dissolve cube and then add to a saucepan.
• Crumble in the 2nd stock cube and add a little more water (don't measure, just use your judgement)!
• Peel and slice the ginger, then add to the saucepan.
• Add in the tbsp of rice wine or dry sherry.
• Bring to the boil and then add the noodles.
• After two minutes, add the vegetables (frozen and mushrooms)
• If your prawns are raw, add them in at the same time as the vegetables but if they're cooked, add them in a minute or so after.
• Simmer until everything is cooked (only takes a few minutes) and stir in some soy sauce to taste.
• SERVE!

This is such a quick and simple recipe. It's also healthy and you can use any ingredients you like!

You could make this to take to work or enjoy as a light dinner.

I'm tempted to try this with chicken next time :)

 

x



Skinny snack #2 Cottage cheese... gone wrong!

Hello!

 

 

 

I'm trying to eat more protein so looked up 'healthy protein snacks' on Pinterest, just to get some ideas. One of the ideas was cottage cheese! I love cottage cheese so figured on my way to work, I'd pick up a tub to keep in the fridge at work. Sorted.

 

I stupidly decided to be a little adventurous and try the cottage cheese with pineapple. I'm not sure why I do this to myself... I always try these health foods and am usually disappointed because they taste horrible.

 

This was one of them. I'm not going to lie, haha. I usually love cottage cheese but with pineapple, it was just horrible. So I tried to cover up the taste with some toasted pumpkin seeds... Oh dear god, that made it worse.

 

Some times you just can't make things tasty...!!

x

Perks of 'The Plank'

Hello!

 

 

The Plank....

 

Must admit, I have a love/hate relationship with this exercise. I love the challenge of trying to hold it for as long as possible but hate the fact it still kills me after a hard workout.

 

First of all, a plank is an exercise that helps strengthen the back and shoulders as well as working the upper abs, lower abs and obliques. It also promotes good posture!

 

 

 

To safely and successfully hold the plank, get down on the floor on your forearms and knees. When ready, push up on to your toes so you are holding yourself up with your back straight... like a plank. Make sure your feet are hip width apart, arms are directly under your shoulders and you keep your abs engaged.

 

Beginngers are sometimes advised to start on their knees (below).
 

 

Wherever you choose to carry out your plank - at the gym, home or even the office (if you're really crazy) then try to hold each one for as long as you possibly can. Ideally, hold each plank for 30 seconds with a 20 second rest between each.

 

I include my planks into my 'tummy' routine at the end of my workout but you can add these into your routine wherever suits you best!

 

If you're feeling adventurous, then why not try an advance plank? An advance plank could be...

• asking a trainer/friend to add a weight to your back just after getting into position (nothing too heavy) 
• walking up on to your hands and then back down on to your forearms
• start the plank on your hands instead of your forearms (similar to a push-up position with hands shoulder-width apart) and hold
• move to a side plank by either staying on your forearm or hand and rotate your body round, laying your free arm either on your side or raise up in the air (below)
• put your feet or hands on a swiss ball and continue your plank as usual.

 

If you're up for a challenge, why don't you try the Plank Challenge?

 

 

I had every intention of trying this but didn't really get started. I think i'm going to try and give this one another go.

 

How long can you hold your plank for?

 

x



Skinny snack #1 Apple Dippers

Hello!

 

 

 

I'm trying to be a little more inventive when it comes to snacking. Instead of reaching for just a yogurt, piece of fruit or (worst case) bar of chocolate, i'm really trying to find new ways of making snacks enjoyable, more fillings and packed with as much nutrients as possible.

 

 

To me, this tastes like apple pie and contains all my favourites so it was perfect for me.

 

Here's how to make it!

 

You will need:

A bowl

Teaspoon

1/4 measuring cup

Low fat yogurt

Small apple

Peanut butter (or any nut butter... crunchy or smooth)

Cinnamon

Honey

 

Method:

• Slice up the apple and pop to one side
• Measure out 1/4 cup of natural (low fat) yogurt, 1 tsp peanut butter, 1 tsp honey and 1/2 tsp of cinnamon. Note, I prefer 1 tsp of cinnamon, so I added way more than the recommended 1/4 tsp!
• Stir all of the ingredients together and serve in a small bowl alongside the apple.
• Sit back, dip and enjoy!

 

This is such a simple snack and goes well with any fruit (bananas and strawberries etc.) but tastes amazing and is full of food that is good for you.

 

Let me know if you try it :)

 

x

 

 



Skinny recipe #9 Lettuce cups

Hello!

 

 

 

I ran out of salad ingredients the other day so decided to create little salad cups/wraps instead.

 

If you're cutting out the carbs or fancy a change for lunh, that is just as filling, then try this.

 

Here's how to make it!

 

You will need:

• Lettuce (iceberg)
• Red pepper
• Cashews
• Cucumber
• Tuna
• Sweet Chilli sauce
• Mayo (light)
• Frying pan
• Chopping board
• Knife

Method:

• To a dry frying pan, add a handful of cashews and toast lightly. Once toasted, set aside.
• Cut off and wash large lettuce leaves to at as your 'cups' or 'wraps'.
• Lay these on a plate/platter and fill with a handul of chopped cucumber and pepper. Add tuna (with or without mayo), top with cashews and sweet chilli sauce.
• Either roll up or eat as they are.

 

These cups are surprisingly filling, healthy and different. I'd imagine fajitas would be perfect for this as well.

 

Let me know what combinations you try!

 

x