Tips & Recipes
- 100g boneless, skinless chicken
- 1 Melba toast, crushed
- 3 garlic cloves
- 2 teaspoons onion, diced
- 1/2 teaspoon dried basil
- Salt & pepper to taste
- Fresh parley, chopped
Combine crushed toast, oregano, basil and salt & pepper. Roll chicken in toast mixture and put in a covered 8×8 casserole dish. Cover the chicken and cook at 180 degrees for 20 – 25min or until cooked through. Top with fresh parsley.
Counts: 1 protein serving, 1 Melba toast serving
Still remaining positive and focused for next weeks weigh in. Time is sure going by fast.
Here is another dish I’ve tried, and absolutely delish!
- 100g steak, cut into chucks
- 1 1/2 cups of beef broth
- 1 1/4 cup celery, chopped
- 2 tablespoons onion, diced
- 2 cloves garlic, minced
- 1/4 teaspoon garlic powder
- 1/4 teaspoon rosemary
- Bay leaf
- Salt & pepper, to taste
- Extra water if desired
Slice the meat into small chunks. Season the steak with salt & pepper and garlic powder. Place the steak, diced onion, and minced garlic in a small pot. Lightly sauté the outside of the meat over med-high heat until it is browned.
Add the remaining ingredients and simmer for 45 minutes on low heat. Add additional salt & pepper and water if desired. Remove the bay leaf and serve while hot.
Counts as: 1 protein serving, 1 vegetable serving
- 100g skinless chicken breast
- 2 tablespoons lemon juice
- dash of cloves
- dash of allspice
- dash of cinnamon
- salt & pepper
In a small bowl, combine the cloves, allspice, nutmeg, cinnamon, salt & pepper, and stevia.
Rub the seasoning mixture on the chicken and place in a hot, non-stick skillet with the lemon juice.
Grill until cooked through. Serve with a side of sautéed apples (optional).
Counts: 1 protein portion, 1 fruit with apples
Phase 2 Smokey BBQ Sauce
- 170g tomato paste
- 5 cloves garlic, minced
- 1/4 – 1/2 cup water (depending on consistency)
- 1 tablespoon onion, diced small
- 1 teaspoon onion salt
- 1 teaspoon mustard powder
- 1 teaspoon Worcestershire sauce
- 1 teaspoon red pepper flakes
- 1/2 teaspoon chili powder
- Liquid smoke to taste. (you can get this at Woolies)
- Dash of cayenne pepper
- Salt & pepper, to taste
- Stivia, to state
Add all ingredients in a small pot and bring to a boil. Reduce heat and simmer for 10min on low. Stir frequently. Store remaining sauce in a glass bottle in the fridge.
Hope these recipes come in handy. Will try and post some more.
Have a great weekend everyone.
Hi there fellow schallengers
I have found some nice recipes to share:
- Gem Squash Souffle
+-135g Gem Squash (with skin and seeds)
1 whole egg
1 egg white
1 clove garlic (I just used garlic salt instead)
1/2 cracker bread (crushed)
1 pinch dried thyme
1 pinch paprika (to garnish)
salt and pepper
- Boil or steam the gem squash until cooked and leave to cool
- Prepare the soufflé ramekin by spraying very well with non-stick cooking spray. Dust with the crackerbread. Refrigerate until use.
- Preheat the oven to 200C.
- Separate the eggs. Whisk the egg yolk. Remove the seeds from the gem squash and puree. Leave to cool completely (I put mine in the freezer for a few minutes).
- Combine the gem squash, egg yolk, garlic and herbs. Mix well to get an even, smooth texture.
- Whisk the egg whites until a stiff peak stage. Using a metal spoon, gently fold the egg whites into the gem squash mixture.
- Fill the ramekins with the mixture (I managed to get two ramekins from the mixture).
- Put the soufflé into the oven and immediately lower the temperature to 180C. Bake for 15 – 20 minutes until it starts to brown. Do not open the oven door during cooking.
- Garnish with paprika or a fresh sprig of thyme.
- Serve immediately
(Source: Slender Wonder recipe book)
You could also try and make a cauliflower souffle instead of gem squash and steam and mash the cauliflower. I am sure broccoli would possibly work as well.
50g baby spinach
10 g onions or spring onions
30g baby marrows grated
1/4 chili seeded and diced
1 Egg (separated)
1 Egg white
Salt and pepper
30g tomatoes, freshly sliced
- Arrange the spinach on a serving plate.
- Apply non-stick cooking spray to a non-stick frying pan.
- Fry the onion until it starts to soften (I usually add some water as well).
- Add the baby marrows and fry until the mixture softens.
- Add the chili and cook until all the vegetables are done.
- Whisk the egg whites until soft peak stage.
- Season egg yolk with salt and pepper.
- Apply non-stick cooking spray to another non-stick frying pan and heat to between low and medium (I usually use the same pan that I have quickly washed)
- Gently mix the egg yolk and egg whites and cook until set underneath and a thin layer of uncooked egg on the top.
- Spread vegetable mix over the entire egg mixture.
- Once cooked, fold the omelette over.
- Place on top of the baby spinach and serve with fresh tomato slices.
You could basically use any of the allowed veggies in your omelette, I have made a mix of tomatoes and baby marrows as well and then served with a few leaves of rocket (i.e. used more veggies in the omelette).
(Source: Slender Wonder recipe book)
3. Apple Crumble
This is quite a nice recipe if you feel like a dessert and have saved your fruit and starch portion for the day
2 Provitas (crumbed)
1/2 teaspoon cinnamon
- Peel the apple and cut the peel into very small pieces. I usually take the peel along with the provitas and cinnamon and sweetener and mix it in my small food processor.
- Dice the apple in small blocks and place it in an over proof dish or ramekin.
- Add 1 tablespoon of water of Sprite Zero
- Microwave the apple for 1 minute on high (I did it for 1 minute and then another minute – check how soft you want the apple)
- Place the crumb mixture on top of the apple
- Place in a medium oven (170C) for 15 to 20 minutes
(Source: Slender Wonder website)
Some other ideas:
- I am thinking of trying to make a frozen yoghurt lolly with peach. I usually make lollies for my daughter with full cream yoghurt and mango or other fruit which I blend and then freeze. Will see if it works with the fat free yoghurt. You could maybe even make a type of frozen yoghurt ice-cream if you don’t use moulds.
- One of my new favourite meals is baby marrow spaghetti (about 100grams) that I steam and then add tomato sauce (I saw a recipe with tomatoes and onions and basil where you can make enough for a few portions or if I am in a rush, I use a table spoon of the Woolworths Basil and Tomato pasta sauce). I then add salt and freshly ground black pepper and some chili if I feel like it. You could also convert this into a main meal by adding your portion of feta as protein for the day. I usually then take a peach and dice it into blocks and add my allowance of fat free yoghurt and a little bit of cinnamon on top.
Weekends are always a little more difficult than during the week as there is no real structure, and more socialising – which means more temptation for most.
Here is a recipe to hopefully keep you guy’s & gals inspired over the weekend.
Remember to make the right choices.
Have a magnificent weekend ALL!
Curry and Rice a great meal for the cold and rainy days. Don’t feel. trapped or limited there is always a wonderful meal to make in a healthy way
Curry and Rice
20g chopped onion
1 crushed crackerbread as a thickening agent
Half a teaspoon of curry powder (Cartwrights)
Half a teaspoon of sweetener
1 tbsp of vinegar
1 bay leaf
Half a clove of garlic – crushed
Salt and pepper to taste. (If you like, you can add some
herbs according to your taste.
Brown the chopped onion in a frying pan, sprayed with
spray and cook.
Add the mince and fry until brown.
Mix curry powder, sweetener, vinegar, garlic salt, pepper
and herbs together in a cup.
Add to the mince.
Add the bay leaf and cracker bread.
Add a little water and simmer until the desired
consistency is achieved and serve on a bed of cauliflower.
Optional: If you don’t want to use your crackerbread, you can use Cauliflower rice.
If you don’t want to use Lean mince you can change it for chicken mince.
Tip: You can use the same recipe to make “Chicken A La King” – Use chicken cubes or chicken strips
4 Breakfast Mistakes Everyone Makes + What to Eat Instead Whether it’s your favorite meal of the day or the one you care about the least, breakfast is your chance to front-load your system with the vitamins and nutrients you need to power through the day. If you do it wrong, however, and you’ll be a nutritionally compromised zombie — sleepy, hungry, moody, and ill-equipped to tackle the day.
And, unfortunately, most people are doing it wrong, filling up on junky, low-fuel, high-sugar breakfasts that give rise to hunger pangs, mood swings, and cravings before they even get to the office.
Sound familiar? Don’t worry. I’ve put together a list of the most common breakfast mistakes to avoid — plus a bunch of energizing, healthy breakfast solutions to start your day off right:
- Choosing “healthy” cereal.
Just about every person over the age of 10 knows that Lucky Charms makes a lousy breakfast — but what about the healthier-sounding ones like granola, muesli, or All-Bran?
Sorry, cereal lovers, they’re not much better. Most of these options are packed with sugar and carbs and come up short on protein and healthy fats. The result? Most people wind up feeling hungry soon after eating them. Adding insult to injury, most cereals are made from genetically modified crops that have been treated with pesticides and include preservatives like endocrine-disrupting BHT and suspected carcinogen BHA. My advice? Don’t fill your belly with this crap.
- Drinking bottled juices for breakfast.
I’m a big proponent of cleanses and detoxes — done right — but I’m not a big fan of bottled juice cleanses because most provide little (if any) fat, fiber, or protein to fill you up. Even the ones that may have valuable nutrients deliver a big dose of sugar, which means blood sugar and insulin spikes. Another cause for concern is consumers assume they’re bottled, “healthy” pressed juices to contain just one serving when more often than not, they contain two servings. When people drink a full bottle, they’re taking in twice as much sugar — anywhere from 20 to 30 grams.
- Opting for the classics.
You may not want to hear this, but traditional pancakes are, in no uncertain terms, a nutritional nightmare. We’re talking a perfect storm of genetically modified ingredients, sugar, refined carbs, gluten, factory-farmed eggs, and milk — all topped with a healthy dose of maple-brown-tinted high-fructose corn syrup. Virtually devoid of protein, fiber, or good fats, this nutrition-free carb-bomb is the reason you’re starving, lethargic, and cranky an hour or so after eating a stack. Even as a special treat, pancakes are a bad, energy-sapping breakfast idea, so grow up, and let them go.
- Buying a muffin on-the-go.
If you put the average homemade muffin against the massive ones on sale at your local breakfast or coffee place, you can’t help but notice the David vs. Goliath disparity. The ingredients are problematic too: sugar, refined flours, trans-fats, genetically modified ingredients, pesticides, preservatives, etc., and barely a scrap of anything nutritious. Think of the average store-bought muffin as essentially a giant piece of unfrosted birthday cake — hardly an energizing way to start the day.
What to eat instead for a better breakfast:
OK, so once you make pancakes, muffins, cereal, and juices off the menu, you may be wondering, “What in the world am I going to eat for breakfast?!” Glad you asked because, at Be Well, we have tons of ideas on how to build amazing and energizing breakfasts. Here are seven options — a week’s worth of breakfast meals! — To get you started on the better breakfast path:
- Paleo egg “muffins”
Make a dozen of these at a time and freeze for a delicious, portable breakfast anytime. Pack two “muffins” in a travel container; add some greens, black beans, and sliced avocado in another; and you’re out the door. At the office, warm the muffin in the microwave for 30 seconds and voilà, breakfast is served.
- Luscious leftovers to go
If dinner was great last night, why not enjoy it again in the morning? Toss last night’s roasted vegetables into an omelet, poach two organic eggs and serve atop leftover sautéed greens, or chop up a leftover baked sweet potato and use a veggie-filled hash — the possibilities are endless! Now that your new and improved breakfast menu doesn’t include sugar and dough, there is lots more room for tasty, nutritious, real food.
- Open-faced, gluten-free power “sandwich”
If it’s just not breakfast without toast, then make this Paleo bread recipe. Toast up a slice or two and top with one of these combos (or create your own):
- Sweet: nut butter and strawberry slices, plus a sprinkle of chia seeds
- Savoury: mashed avocado on toast, topped with shredded chicken, salmon, or sardines
Yes, our team here at Be Well is, admittedly, a little crazy for smoothies as long as they are not sugar bombs. We are constantly discovering delicious new variations; this Mocha Choca Smoothie is my current favorite.
- Paleo “pancakes”
Still craving pancakes? Then give your mom’s recipe a modern, healthy makeover. Whip up a batch of high-protein “pancakes” made with coconut flour, mashed bananas, and eggs.
- Chocolate chia seed pudding
Who said a healthy breakfast can’t also feel like a treat? You can make a big batch of chocolate chia seed pudding, and it will keep in the fridge for up to three days. Here’s the recipe:
- 2 tablespoons chia seeds
- 1 cup of your favorite non-dairy milk (almond, cashew or coconut are great)
- 1 tablespoon raw cacao powder
- 1 teaspoon cinnamon
- A squirt of raw honey (adjust to suit your sweet tooth)
- A sprinkle of sea salt
Place all ingredients in a sealed jar and shake. Refrigerate for 10 to 15 minutes, and dig in!
- Toad in the hole
The kiddie version involves an egg and toast. The exquisitely delicious, nutritious grown-up version keeps the egg but trades the toast for half an acorn squash garnished with chives. Bake it the night before to save precious morning minutes — and allow you more time to eat and savor!
Recipe: Beef Steaks, Rosemary an extra treat.
Recipe: Beef steaks, rosemary an extra treat on the weight loss program but unfortunately beef is limited to 2 times per week.
|100g||Beef, lean fillet|
|Pinch||Herbal salt or sea salt|
|Pinch||Freshly ground black pepper|
|½||Spring of rosemary|
|¼||Clove of garlic, split or crusted open|
|1||Sprig of rosemary for garnishing|
- Preheat the oven to 180*C.
- Season the beef with salt.
- Apply non-stick cooking spray to a non-stick frying pan.
- Heat up to medium to hot and sear the fillet(s) until well browned.
- Remove from the pan, smear with the garlic and season with pepper.
- Arrange in an ovenproof dish, add the rosemary sprigs and bake for 3 to 5 minutes until cooked through but still moist.
- Wrap in foil and leave to rest for 5 minutes.
- Garnish with a sprig of rosemary.
Health Benefits of Rosemary
Recipe: Moroccan Baked Fish & Salsa Salad
Recipe: Moroccan baked fish & salsa salad Put together this healthy Main meal for your Body Renewal weight loss program. Can be served as lunch or dinner
|100g||White fish fillets, e.g. Hake|
|5ml||Lemon juice, freshly squeezed|
- Preheat oven to 200*C
- Wipe fish with a damp cloth
- Mix spices, salt and lemon juice together and rub into fish fillets.
- Apply non-stick cooking spray to a baking tray and place fillets on the baking tray
- Bake for almost 15 to 20 minutes (depending on thickness) or until done.
|120g||Salsa made from chopped tomatoes, cucumber, red onions and coriander leaves|
The reason why fish is healthy:
Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, as a result, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, therefore fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids.
The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in environmental contaminants and eco-friendly include:
- wild salmon from Alaska (fresh, frozen and canned),
- Arctic char,
- Atlantic mackerel,
- farmed rainbow trout
Fish is a really nutritious food, being rich in protein, vitamins and minerals which are essential to maintain good health. There are three types of fish: oily fish, white fish and shellfish. Oily fish are a rich source of vitamins A, D and E. They are also rich in essential omega-3 fatty acids which are essential for healthy brain, eye and nerve development in babies and children. They are also beneficial to your heart health and there is emerging evidence to suggest that eating fish reduces the risk of cancer and arthritis.