GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “yoghurt”

Fuel your day!

Hi there!

I’m going to try and get more regular posts out now! I’ll be a bit more room bound now that exams are racing round so will have a bit of time to sit down and write! Today, I’d like to post about breakfast. My favourite meal ever and I love trying out new things to give me a great, healthy kick start to the day! I thought I’d share a couple of my favourite recipes! Unfortunately, there are no photos, except ones of breakfasts I’ve already posted! Unless otherwise stated, all recipes are for 1 person.

1) My Rock n Roll 10k breakfast; I made this just this weekend to prepare me for my first 10km race. I ate it about 1 hour 30 minutes before I started and it kept me powering through! It needs to be left in the fridge overnight.

Ingredients;

  • 1 portion of natural/greek yoghurt (your preference here)
  • 1 protein scoop of oats (this is about 25g worth of oats)
  • 6 frozen strawberries
  • Optional; 1 teaspoon cinammon/agave syrup/golden syrup

Method;

  1. In a resealable tub, mix the oats with the cinammon (if using).
  2. Chop 3 of the frozen strawberries into chunks and pile on top of the oats.
  3. Add the yoghurt.
  4. Cut the remianing strawberries and place them on top of the yoghurt.
  5. Drizzle the agave syrup/golden syrup on top (if using) or sprinkle more cinammon (if using).
  6. Leave this covered in the fridge overnight.

2) Power Up Pancakesfollow the link for the recipe!

Protein Pancakes

3) Avocado & Egg Toast; oats aren’t everybodies cup of tea, so here’s a more savoury option for those dreary mornings!

Ingredients;

  • 2 slices wholegrain bread
  • 1/2 ripe avocado
  • 2 medium eggs
  • To season; ground black pepper, smoked paprika, salt, tabasco, you’re condiment of choice

Method;

  1. Slice the avocado into strips.
  2. Scramble the eggs (try use olive oil rather than butter here).
    If you want, feel free to boil/poach/omlette your eggs!
  3. Toast the bread whilst the eggs are cooking.
  4. Put the avocado on top of the toast first.
  5. Add the eggs on top.
  6. Season.
  7. Devour.

4) Super fruit bowlfor a fresher, lighter start to the day!

Ingredients;

  • 1 small banana
  • 1 small apple
  • Handful of berries (you choose)
  • 1 portion of natural/greek yoghurt
  • Optional; cinammon, golden syrup, agave syrup, cocoa powder

Method;

  1. Chop all the fruit and pile into a bowl.
  2. Mix the yoghurt and any optional toppings you fancy.
  3. Simples!

These are 4 super easy and healthy recipes you can whip up for breakfast to keep the day starting right! I always find if I start the day on a good, healthy note, then maintaining my healthy eating throughout the day is so much easier. I also feel more energetic and have more energy right through to snack time.

Have a great week guys! Anyone else counting down the days until summer!?

Gym Bug

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Snack time!

Hi there!

Sorry I’ve been absent, the weather is gorgeous and I’ve been spending a lot of time outside getting my daily dose of Vitamin D!

Getafe

Can’t help but be outside.

However, yesterday I discovered a new delicious, quick and healthy snack! It’s pretty basic but tastes like apple pie!

Ingredients;

  • 1 apple, chopped (go for any type you want)
  • 1/4 cup of oats
  • 1/4 cup cornflakes/bran flakes/crunchy cereal
    Watch what you choose, remember some are high in sugar and calories
  • Honey
  • Cinnamon

Method;

  1. Add the oats, apple and cornflakes/bran flakes/crunchy cereal to a bowl.
  2. Add as much honey and cinnamon as you like.
  3. Enjoy!
  4. Optional; if you’re looking for a punchier snack, add some greek yoghurt to it (proteeeeeein).
Om nom nom

Om nom nom

I know it doesn’t look like much but I swear it’s delicious!

Happy snacking!

Gym Bug

Oats!

Hi there!

Warning: I will use oats and porridge interchangeably.

I’ve already done a post on Stoats, which is a great porridge company based in Scotland. I love their oats and recommend trying their flavours to mix breakfast up! However, if you prefer making your own delicious oats, I’ve made a list of easy toppings that you can cook into the porridge (just cook the toppings with th oats) or throw on after cooking. I usually cook my oats in the microwave also a make it slightly drier.

  • Banana; very simple. If you microwave your oats the banana disappears and creates a delicious and creamy mix.
  • Banana and honey; bit sweeter.
  • Pineapple; this becomes insanely hot in the microwave, but it’s a great sweet and sour flavour. Add some dried/fresh coconut to make a tropical breakfast.
  • Dried fruit; cranberries, raisins, sultanas, apricots, dried coconut, the list goes on! Bananas and raisins are also delicious.
  • Cinnamon; powdered cinnamon is brilliant, throw it in with bananas, apples, raisins for even more flavour.
  • Apples; cook them with the porridge too for delicious, hot breakfast.
  • Berries; strawberries, blueberries, raspberries, blackberries. Again, add these on top or cook into the porridge. Cooking them creates a lovely compote.
  • Peanut butter; on its own, with cinnamon, bananas or apples.
  • Jam; a bit more fruit (and a bit more sugar).
  • Peanut Butter and Jam; watch the portions here, but it’s a delicious treat.
  • Dark chocolate; a couple of squares, great if you’re craving some chocolate.
  • Cocoa powder; not as tasty as dark chocolate but better if you’re watching your calories.
  • Yoghurt; I really enjoy cooking up a nice, hot bowl of porridge and adding a tablespoon of low-fat natural or fruit flavoured yoghurt.
  • Granola; top your bowl with a modest amount of granola for a lovely crunch.
  • Almonds; adds a nice crunch and delicious flavour. Best add these in and cook for the final 20 seconds or crush them into your porridge.
  • Protein Powder; I recommend mixing up the protein and milk in your shaker then adding that to the oats before cooking to make sure the protein dissolves well.

You can also make porridge savoury, but I’ve never tried this (yet) but here’s a list of recipes from Shape to try if sweet porridge is not your thing!

If hot porridge is not your thing then try mixing your oats (typical 40g portion) with yoghurt in an airtight container (I use Weight Watchers individual pots, one per breakfast, great flavours), throw in some toppings listed above  and leave it overnight. Next morning you’ll have delicious cold oats, they must be left overnight however to ensure the oats soften. I’ve already mentioned overnight oats before with a recipe for Bircher’s Muesli that my mum makes.

IMPORTANT; porridge doesn’t need to be just for breakfast. Porridge can be a brilliant recovery food. Over the Christmas holidays I enjoyed cold, overnight oats post-run. You can get a great balance of carbohydrates and proteins and some sugars to help your body recover.

I’m a huge fan of porridge in case no one noticed.

Gym Bug

2-Ingredient Pancakes

Hi there!

Last night was pancake night! A friend and I had decided to make some pancakes to give ourselves a break from studying. However, we used a recipe neither of us had tried before. I was slightly sceptical, there is literally 2 ingredients in these pancakes but they were actually really, really good.

Ingredients; (for one person, about 3-5 pancakes)

1 large, ripe banana
2 eggs
Cinnamon (optional, we actually forgot)

Method;

  • Mash the eggs, bananas and cinnamon (if using) all together to form a smooth batter.
    You could use a blender here if you have one.
  • Heat a little oil in a pan (on a medium heat).
  • Fry the pancakes until browned on each side, about 2 tablespoons per pancake works well.
  • Serve with your favourite toppings!

We had jam or honey or a bit of dark chocolate on ours, but try with yoghurt, fruit, dark chocolate drops, maple syrup, whatever you love on pancakes! They are sweet because of the banana, so watch out for that!

A couple of cooking notes;

  • The ‘batter’ will be quite thin if you leave your bananas slightly chunkier (like we did), it still works really well, plus you get delicious hits of warm banana through the pancake.
  • They are paler than normal pancakes, to ensure the egg is cooked leave about 2-3 on each side.
  • If you’ve left banana chunks in there; you will find wetter parts through the pancake as you are eating it, the pancake is cooked (if you’ve left it long enough) it’s just the banana making it a bit more moist.
  • Next time I think I’ll add some raisins or dark chocolate drops to add to these a bit.
  • If you’re looking to bulk them up a bit add some peanut butter in there or any nut butter (or you could use these as toppings).
  • Chocolate craving? Cocao powder in there.
  • These average out at about 25 calories per pancake (untopped), that’s about a 20 calorie saving per pancake compared to generic pancakes!

These were such a great mix up to my usual boring dinners! Love them! There are some photos below (on my iPhone, apologies about the quality) of them cooking and one finished pancake!

Pancake Cooking

Pancake cooking

One completed pancake

One completed pancake

The set-up

The set-up

It’s a Monday! Did you get your Monday off to a great start with a workout!? I did not, the gym is closed so I went yesterday instead! But if you can go on a Monday I recommend it! It sets you up for the week!
Here’s to a great week.

Gym Bug

Adoring Avocados

Hi there!

It’s almost Christmas (as I’ve said, I know, but I’m so excited). Which means delicious food circling and lots of opportunities to show off some (healthy) cooking! These recipes are not just exclusively for Christmas though so keep a note of them for future opportunities to use them! They’re great for dinner parties, appetisers or just a healthy dinner!

A big health food in my house is avocado. We love them! They’re in season May through to August (but you can still get some now) and are brilliant sources of good fats (poly- and monounsaturated fats) which when eaten instead of saturated fats can help lower cholesterol. Some avoid avocado because they are high in fat and therefor calories, but again, good fats. They are very easy to chop up and throw in a salad, put on some ryvita or crispbread or whip up some guacamole! Here are some recipes below my family enjoy.

Guacamole

1 avocado
1/3 red chili, deseeded and chopped
1/2 red onion
1 clove of garlic
3 cherry tomatoes
Salt and pepper

  1. Blitz all the ingredients together in a food processor until to the desired consistency.
  2. Add salt, pepper, more chili to taste.
  3. Store in an airtight container, keeps for roughly 3 days (ensure to leave the avocado pip in with the guacamole to prevent browning)

Avocado Salad Dressing

1 avocado
1/2 tablespoon honey
2- 3 drops of Tabasco
Handful of coriander
2-3 cloves of garlic
2 tablespoon of cider or sherry vinegar
1/4 cup extra virgin olive oil
1 small onion
Juice from 1 lime
3/4 cup of water
Salt and pepper

  1. Blitz all the ingredients in a food processor until you get a smooth, creamy texture.
  2. Season as required to your own personal taste, add more Tabasco if you like the kick.
  3. Store in an airtight container in the fridge for around an hour before serving to allow the flavors to blend.
  4. This will keep for around 3-5 days in the fridge, stored in an airtight container.

Caeser Salad Dressing-this is a great, healthier alternative to a mayonnaise based dressing, you can also use fat-free natural or greek yoghurt (about 5 tablespoons)

1 avocado
2 tablespoon of finely grated Parmesan
Juice of 1/2 lemon
1 1/2 tablespoon of extra virgin olive oil
1 clove of garlic, crushed
Salt and pepper

  1. Blend the avocado in a food processor until smooth.
  2. Stir in the remaining ingredients except the olive oil.
  3. Add the olive oil last and stir briefly.
  4. Season if desired.
  5. This will store in an airtight container for about 3 days in the fridge.
You can play around with the quantities of all of these recipes to get the desired flavors and consistencies. Honestly, when I make them I just go with it until I get the flavor I’m looking for. Beware with the Avocado Salad Dressing, the honey can be very distinctive and make the dressing sweet, best go for less at first then add if desired.
Parmaham, Avocado and Balsamic Salad
1 pack parmaham
1 avocado
50g pine nuts
150ml balasmic dressing
200ml extra virgin olive oil
As much rocket as you like
Salt and pepper
  1. Wash the rocket thoroughly and pat dry, lay out on a large, flat plate.
  2. Toast your pine nuts by laying them on a frying pan (no oil) on a medium-high heat until they start to brown (some may have black patches, that’s fine) remove from the heat and allow to cool in a dish.
  3. Mix the balsamic and olive oil together, we place it in a  glass bottle with an unpeeled clove of garlic, salt and pepper and shake thoroughly (you can store it in this bottle in the fridge for salads too).
  4. Peel and slice the avocado, best to cut the avocado in half, remove the pip then slice length ways to keep the curved shape in each slice.
  5. Scatter the avocado across the rocket, tear the parmaham and scatter it too then sprinkle over the pine nuts.
  6. Drizzle some of the dressing (not all of it) over the plate and allow others to add more dressing if desired (remember that dressing can be used for all salads).
  7. Best eaten then and there, but will keep in the fridge for a day or 2, make sure to keep the avocado pip and pop it on the plate/in the container when you store it.
Creamy Avocado Pasta (for one)- this is a super simple, cheap pasta dish that’s very quick and healthy!
1 avocado (the riper, the better)
70g wholewheat pasta
1 garlic clove
1 red onion
1 teaspoon chili powder
1/2 tablespoon olive oil
50g peas
Chicken or prawns (optional)
Salt and pepper
  1. Start cooking your wholewheat pasta, it takes slightly longer than normal pasta, best give it around 12 minutes, at around minute 9 or 10 throw in the peas to the water.
  2. If you’re having chicken cook it now any way you wish and slice it into manageable chunks, if your prawns are raw cook them now.
  3. Chop the garlic and onion and put in a food processor with the avocado, chili powder, olive oil,salt and pepper and blitz until you get a smooth, creamy sauce.
  4. Once your pasta and chicken/prawns are ready, drain the pasta and throw in the chicken/prawns and stir in the avocado sauce (I do this in the pot the pasta was cooked in to heat the sauce up a bit)
  5. For vegetarians you could try adding tofu or quorn (never tested this myself).

Guaranteed the Parmaham, Avocado and Balsamic salad will make an appearance in my household over the festive period (or at least a variation of it). Give them go and always be willing to tweak them as you see fit (and healthy).

It’s the weekend! Have a great weekend everybody!
Gym Bug

Power Up Pancakes

Hi there,

Another transfer from my old blog, but these pancakes are incredible so they must be shared. Best part? They’re good for you. Excellent post or pre-workout fuel and they’re very easy and quick to make

Ingredients:
50g oats (Stoats Original work perfectly)
100g cottage cheese
2 eggs
Your favorite pancake toppings

Method:
1) Blend all the ingredients together (easiest to do with a food processor).
2) Split the batter into two equal portions and spread into a pan.
3) Cook until golden brown on each side.
4) Top with your favorite toppings!

I topped mine with fresh raspberries, strawberries, blueberries, banana, a little golden syrup and some raspberry fat free yoghurt. It was amazing.  The photo below shows an example of what you can do with the pancakes in terms of toppings. This particular photo was taken on Friday when my two sisters made them.

Some suggestions for healthy* toppings;

  • Banana and greek yoghurt
  • Berries (fresh or frozen, you could even whip up a quick fruit compote)
  • Peanut butter (just watch the quantities)
  • Fat free yoghurt (keep an eye out on the sugar content)
  • Golden syrup (again all about moderation)
  • Tinned fruit (aim to buy tinned fruit in it’s own juice not syrup)
* you might consider some of these unhealthy, but things in moderation are okay, and let’s face it, these pancakes deserve decent toppings!

Start the day with a protein punch! Or have them as a post-workout snack!
Check out my Pinterest page for othe healthy recipes I’ve found (and some little treats), when I tried them out I’ll post about them!
Gym Bug

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