Cajun Chicken Salad

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A simple and tasty salad – perfect for any time of the day!

For this salad I used shop bought Cajun chicken breast strips. I like to make things easy but keep it clean and healthy. These were fresh and the ingredients were minimal so I know there isn’t much added other than breadcrumbs. I always check that the packet says chicken breast otherwise you can get processed chicken inside the breadcrumbs and that defeats the objective of eating clean.

Ingredients

  • Cajun chicken breast strips
  • Lettuce
  • Tomatoes
  • Grated carrot
  • Steamed green beans and peas
  • Fresh diced mango
  • Toasted walnuts and pine nuts
  • A tablespoon of coleslaw
  • Lemon rapeseed oil – 1 Tbsp

Make your Salad

  1. Cook the chicken according to the instructions on the packet
  2. Steam the green beans for 10-15 mins adding the peas for the last 5 minutes
  3. Toast the walnuts and pine nuts in a pan for 2-3 mins (keeping an eye on them – they burn really quickly)
  4. Grate some carrot
  5. Pop the lettuce leaves, tomato and grated carrot on a plate
  6. Add the diced mango
  7. Add the steamed green beans and peas
  8. Sprinkle the toasted walnuts and pine nuts
  9. Pop the chicken on the top
  10. Add the coleslaw
  11. Drizzle the lemon rapeseed oil over the top

Enjoy your healthy and nutritious salad!

With love,
Tash 💖

The Importance of Drinking Water

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I am always telling people to drink more water…these days with our busy lifestyles and hectic days, it’s hard to remember to carry water with you but it really is so important.

This picture perfectly demonstrates where in our bodies water is used and what for. Many people don’t realise just how much of our bodies are made up of water.

An average adult should drink 2 litres per day. If you don’t like the taste of water, drink herbal teas, or add sugar free squash. It still counts.

So… if you change one thing today…please drink more water.

With love,
Tash 💖

Poached Eggs on Smashed Avocado Toast with Smoked Bacon

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I love brunch – it’s probably my favourite meal of the day!

This is a quick and easy way to make a simple brunch taste a-ma-zing!

Ingredients (per person)

  • Slices of wholemeal bread – 1 or 2
  • Eggs – x 2
  • Slices of bacon (I cut the fat off) – x 2
  • Avocado – x 0.5
  • Coconut oil (or other oil) – 0.5 tsp
  • Lemon rapeseed oil – 0.5 tsp
  • Salt & pepper – to taste

Make it

  1. Pre-heat a griddle pan / frying pan and add coconut oil / your other oil
  2. Pop the bacon in a griddle pan – turning every couple of mins
  3. Put the bread into the toaster
  4. Pop the kettle on (you need boiling water for the poached eggs)
  5. Grease the pan you are going to use to poach your eggs (with oil or butter) and make sure you do the sides and the bottom – we don’t want any egg stuck to the sides
  6. Put the boiling water into a pan and put the cooker on so that the water is gently simmering
  7. Scoop the avocado into a mixing bowl and add the rapeseed oil and mash it up (I use a potato masher)
  8. Stir the water in the pan with a spoon so that the water is spinning and crack the eggs directly into the middle of the water – leave for 2-5 mins (depending on how you prefer your eggs)
  9. Spread mashed avocado onto the toast
  10. Turn off the eggs and bacon – best not to forget to turn the cooker off like I have done a few times – eek!
  11. Take the eggs out of the pan with a serving spoon and drain off any water
  12. Pop the eggs on the avocado toast
  13. Add the bacon to the plate
  14. Sprinkle salt and pepper

Eat and enjoy!

With love,
Tash 💖

Fruity Yogurt Bowl

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Sometimes you just want something light, clean and fresh for breakfast (or as a snack)…this fruity yogurt bowl is exactly that and it’s full of added nutritional benefits too – winner!

Ingredients

  • Bifidobacterium yogurt – any flavour – 1oog
  • Frozen summer fruits – 0.5 cup
  • Linseeds – 0.5 tsp
  • Sunflower seeds – 0.5 tsp
  • Pumpkin Seeds – 0.5 tsp
  • Goji berries – 0.5 tsp

NB/ I get my linseeds, sunflower seeds, pumpkin seeds and goji berries in a milled mix so it’s all crushed up together and easy to sprinkle. 👍

Making your Yogurt Bowl

  1. Empty the yogurt pot into a bowl
  2. Pop the frozen summer fruits in a pan for 1-2 mins until defrosted or microwave for 30 seconds – take out and stir – back in for 15 seconds
  3. Pop the summer fruits onto the yogurt
  4. Sprinkle the linseeds, sunflower seeds, pumpkin seeds and goji berries on the top

Enjoy your nutritious yogurt! 😆

With love,
Tash 💖

The Happy Healthy Green Smoothie

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It’s great to have a smoothie every now and then for breakfast and they are simple and easy to make. Your body has naturally been detoxing overnight and you are waking up with a clean canvas – the perfect time to put some nutrients in but let’s be honest… you are never going to munch on veggies first thing…so why not drink them with lots of other ingredients that make them not just palatable but really yummy too.

The Green Smoothie

Ingredients

  • Avocado – 0.5
  • Spinach – 1 cup
  • Carrot – 0.5
  • Kiwi – 1
  • Mango (frozen or fresh) – 0.5 cup
  • Pineapple – (frozen or fresh) – 0.5 cup
  • Probiotic yogurt (I use Activia) – any flavour or make – 1 small pot
  • Almond milk or normal milk – 1 cup
  • *Spirulina OR wheatgrass powder – 0.5 teaspoon

*Instead of buying powders separately, you can get a pouch of pre-mixed nutrients from places like Holland & Barratt. Example: –

http://www.hollandandbarrett.com/shop/product/bioglan-superfoods-supergreens-81-vital-ingredients-powder-60020789

Make your Smoothie

  1. Pop all the ingredients into your smoothie cup and place on the mixer machine
  2. Drink at your leisure!

Enjoy!

With love,
Tash 💖

Nutty Blueberry Porridge

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Porridge doesn’t have to be boring… you can jazz it up so quickly and easily and add a nutritional boost at the same time! 😄

Eating a bowl of porridge in the morning provides so many health benefits (some of which are listed below)…❤

  • Regulation of blood sugar
  • Reduction of the bad cholesterol (LDL)
  • Regulation of appetite
  • Complex carbs for energy
  • Contains high amounts of iron
  • High in phosphorus which can help with muscle recovery
  • Good source of calcium (even more so if made with milk)
  • High levels of vitamin A

Nutty Blueberry Porridge

Ingredients

  • Porridge Oats – 45g
  • Milk – approx. 1 cup (use as much or little as you like depending on your preference)
  • Frozen blueberries – 0.5 cup
  • Almonds – 4/5
  • Walnuts – 2/3
  • Linseeds – 0.5 tsp
  • Sunflower seeds – 0.5 tsp
  • Pumpkin Seeds – 0.5 tsp
  • Goji berries – 0.5 tsp

NB/ I get my linseeds, sunflower seeds, pumpkin seeds and goji berries in a milled mix so it’s all crushed up together and easy to sprinkle. 👍

Making your Porridge

  1. Add the milk to the porridge oats and use saucepan on cooker (cook through until the right texture) or microwave for about 2 minutes (or until right texture for you)
  2. Pop the frozen blueberries in a pan for 1-2 mins until defrosted or microwave for 30 seconds – take out and stir – back in for 15 seconds
  3. Pop the blueberries onto the porridge
  4. Add the almonds and walnuts
  5. Sprinkle the linseeds, sunflower seeds, pumpkin seeds and goji berries on the top

Enjoy your nutritious blueberry porridge! 😆

With love,
Tash 💖

 

 

 

 

 

Cajun Turkey Burgers

imageWondering what to do with minced turkey…these turkey burgers are so quick and easy to make and taste amazing 😄😆 Serve them with a superfood side salad and some veggies and you’ve got a perfect mid week meal packed full of nutrients 👍❤

Ingredients – Turkey Burgers

  • Minced turkey x 500g
  • Cajun seasoning x 1 teaspoon
  • Eggs x 2
  • Salt and pepper
  • Breadcrumbs – to lightly cover the patties

Ingredients – Superfood Salad

  • Spinach
  • Beetroot
  • Avocado
  • Walnuts
  • Sunflower seeds
  • Pumpkin seeds
  • Lemon rapeseed oil

Add whatever veg you like 😄

Making the Turkey Burgers

  1. Put turkey mince in a bowl stir it up to break up the clumps of meat
  2. Add cajun seasoning and salt and pepper
  3. Stir in eggs and mix it all up
  4. Mould the burgers in your hands into whatever size you like
  5. Put the breadcrumbs on a plate and dab the burgers in the breadcrumbs until lightly covered
  6. Pop in a frying pan with hot oil covering the surface and cook through on low heat until the middle of the burgers are cooked

Whilst they are cooking, get your superfood salad ready with a drizzle of lemon rapeseed oil
Pop it all on your plate and you are good to go 😆😆😆

So simple yet so tasty and no processing! 👍❤

With love,
Tash 💖

Who has time to make their own pesto?

Hi – I’m Tash. 😄 I am a healthy eating fitness fanatic. I am studying diet and nutrition inme my spare time (haha spare time – there’s really not much of that going around is there?!) 😂 and I hope to get my diploma which means I will be able to help people make the right choices when it comes to eating clean healthy foods.

I, like most of you, am a busy person with a full time job…I like making healthy food but without the fuss. Who has time to make their own pesto these days?? We don’t all have a huge kitchen, loads of fresh herbs and spices to hand (i’ve tried but they die before I’ve used them up) 😂 and ‘spare’ time to make that stuff from scratch and guess what…we don’t need to. 😆 I am a big believer in making life a little easier but still keeping it fresh, unprocessed and of course, most importantly, yummy 👍❤

So, I will use my blog, to give you really easy recipes and ideas for healthy meals (probably amongst other ramblings) 😄 that will hopefully help make your life in the kitchen a little easier and a lot healthier 👍

Bye for now 😙

Healthy Recipes | Nutrition | Lifestyle | Fitness | Beauty

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