Creamy Tuna Pasta for Lunch?

Do you think “Creamy” and weight-loss don’t mix?  Think again my friend!  This yummy recipe is a great mix of carbs of protein, in a delicious creamy sauce which can be easily adapted for any taste!

• 1/2 cup of uncooked wholemeal spiral pasta (35g) 120cals
• 1 95g tin of tuna light (John West) (drained) 55cals
• 2 tablespoons (50g) of Easi-yo natural unsweetened yogurt 35cals
• spices eg. dijon mustard, chilli flakes or lemon and dill

Cook your pasta (add in double the volume of water and microwave for 8mins), drain, and simply stir in the tuna and yogurt. 

205 cals

18.2g protein; 24.4g carbohydrates; 3g Fat (40:54:6)

You can easily make this even more nutritious by added some frozen veg into the pasta as it is cooking (100g of a peas, corn and carrot mix is an extra 80cals for example). It is also very low fat so if you like you can add in some higher fat options to add flavour in place of some of the pasta!

Another option is to use salmon in place of tuna or to use either in one of the many flavoured single serve portions now available!

Learning to Love… Yogurt!

I’ve made no secret of the fact that I suffer from food aversions.  I struggle to eat some foods and am very wary of use-by dates or any sign that a food may make me feel ill.  Yogurt is one of those foods.

As a child I remember thinking yogurt was just kind of gross!  There was always runny bits on top, it wasn’t sweetened, and it never really sat well in my stomach.  It was on the ‘yucky’ food list and wasn’t eaten. 

Your parents dietary habits and tastes are passed on to you through exposure, and by your parents reactions to certain food.  I can remember thinking of yogurt as something that was foreign and something that went ‘off’ quickly.  I also remember my mum recently describing yogurt to me as just that!

I don’t want to pass this on my kids so I have made a commitment to battle this issue head on – with an Easi-yo Yogurt maker!  I’ve tried it this week and it has been great!  It is simple to use, and just using the standard, unsweetened version gives you a whopping 68cals per 100g!

Our 12wbt snack recommendation is 100-150cals, with two snacks per day.  Because I tend to get hungry at night I try to keep my snacks close to 100cals so I can save a nice 100cal protein based snack for just before bed to help me sleep.  The yogurt really does this nicely as it provides a nice mix of both carbohydrates and protein.

As 100g is only 68cals, this gives plenty of room to add flavour to the yogurt by adding fruit, spices, honey, or to use it in other recipes in place of higher fat options such as sour cream!  Today I tried cinnamon and honey at a whopping 92cals – perfect!

Cinnamon and Honey Yogurt

• 100g of natural unsweetened Easi-yo (prep as directed) – 68cals
• 1 teaspoon of honey – 20cals
• cinnamon – 2cals

Just stir the honey and cinnamon through the yogurt and enjoy!
92cals
3.9g Protein; 11.3g Carbs; 3.6g Fat (20:60:20)
If you want a higher protein ratio, just add some plain protein powder to the mix.  Just remember this adds calories, but for those of us doing lean and strong, protein calories are adventageous to building muscle so, in my mind, are considered 'freebies'.


This is extremely cost effective! The prepared yogurt lasts for 2 weeks in the fridge and makes 10 x 100g servings.  The satchets cost about $4 each if I remember, even less if you buy them in packs: that is .40c per serve!  And at only $25 for the kit, you will easily save money over the long term!

Mighty Balls of Power

These mighty balls of power will have you pumping up the iron and kicking arse in no time!  Designed to have a complete balance of macronutrients that is beneficial post-workout to those doing heavy duty training, these little babies are gonna feed your muscles so they grow big and strong!

And yes, I know they look like sheep poop!
Serves: 12 – make in advance and keep in the fridge or freezer
Just under 100 calories per serve if 12 balls are made, I make mine into about 18-20 balls so they are around the 50-70 calorie mark – Two or three are perfect a filling snack on the go!
4 tbsp (or 80g) Crunchy light peanut butter, Kraft
1 cup (or 90g) Quick Oats, Uncle Tobys
2 tbsps of Protein Powder- chocolate flavoured if available (Figure, Natures Way)
1 tbsp LSA mix
1/3 cup  (or 45g) Craisins ** (Ocean Spray)
Optional: 1 tbsp of cocoa baking powder if you can’t get chocolate protein powder or like a stronger chocolate taste!
You do need a food processor to make these up! 
All ingredients can be placed into food processor or add one at a time while mixing with a cutting attachment that will dice up the cranberries and oats into a fine mix.  The mix should just begin to bind but still be powdery.
Pour the the mix into a bowl and add a little hot water.. you shouldn’t need more then a 1/4 cup so add slowly and mix with a large wooden spoon for a few minutes before adding more as you want to be as dry as possible so they are not too sticky.  It will form a doughy ball when ready.  Just roll into balls about 2cm in diameter.
The total mix comes to about 1200 calories so just divide that by the number of balls to get an approximate calorie count per ball.  Remember though that protein powder will differ so it might be an idea to work it out based on your own ingrediants!
You could also substitute about 10g of shredded coconut for the LSA.
Now, the downside to these are that they are 35% fat but in a diet that is otherwise lean, they a good way to increase your fat intake.
Good points.. 22% protein, 43% Carb
They are not sweet but they fill my ‘chocolate treat’ craving.. something real chocolate doesn’t even do!

** note: if anyone knows were I can find some unsweetened cranberries I would love to hear from you!

Enjoy!

Mums Big Momma!

This is a variation of a traditional body builders recipe, also known as the Big Momma in 12wbt Pirate Circles!  I’ve worked out the calories based on my own protein powder (Nature’s Way Figure) so will have to adjust that when I get a new tub of protein powder!  I’ve made it as a ‘serves 2’ although you could use it as a single high protein meal on a day where you have totally stuffed up nutritionally and need a good filling hit of protein!

Serves 2

Per serve (approx from Calorie King)

Calories: 185

Protein: 20g

Carbs: 14g

Fat: 5g

Ingredients

• Oats (Homebrand, rolled), 30g or 1/3 cup
• Protein Powder (Nature’s Way Figure), 1tbsp
• Baking Powder, 1 tsp
• Egg White (Frozen), 100mL
• Milk (Skinny), 50mL or 1/4cup
• LSA (Macro), 1 tsp
• Spray Olive Oil

Method

Using a food processor, blend the oats into a flour adding the Protein Powder and Baking powder and LSA to ensure it is well combined.  Change attachment to the beater (or tip in to a bowl to mix) and add the egg whites and milk beating until light and fluffy. If you use fresh egg whites, you could whip these up and then fold in other ingredients to make an extra light and fluffy pancake! 

Pour half of the mixture into a slightly oiled (spray) pan on about half heat.  Cover and cook for about 5mins (bubbles should form) and then flip carefully. Cook the other and save for later!

Serving Ideas:

As this is a complete protein meal, serve with some fresh fruit for your carbohydrates!  I am thinking of trying a berry sauce.. 100g of mixed berries (frozen), a tbsp of fresh orange juice, a tsp of cornflour.. mixed together and nuked for a couple of minutes, stir, nuke for 2 more minutes.  That would probably be about 100 calories (~20g carbs) bringing it up to a full 300cal meal.   And of course, you could halve that and add a dollop of yogurt as well!

Cujan Chicken CousCous

This is one of my favourite recipes.  Simple and easy to do, a grill and some boiling water is all that is required!  High in protein and fibre, and low in fat! I make one serve to eat and pack one away for the next day for Lunch!

Serves Two

Per serve:

Calories: 300

Protein: 32g

Carbs: 32g

Fat: 3.2g

Ingredients:

• Chicken breast (~200g) sliced into four
• Cujan spice mix
• 1 small sweet potato (~100g)
• frozen peas (or other greens)
• 1/3 cup of dry CousCous

Method:

On a lightly oiled grill, place chicken strips and sweet potato and sprinkle with a little cujan spice seasoning before closing the grill lid and cooking ~10mins.  Turn the sweet potato half way through, 

Place dry CousCous in a bowl and add an equal amount of hot water.  Cover and let sit for 5mins.  Steam some greens or if using frozen peas, cover in hot water and microwave for 2mins or until warmed through.

When everything is cooked, dice the chicken and sweet pototo, divide between bowls and stir it in with the peas and couscous.

Green Burgers

So the picture isn’t hugely appetising I know!  But, these are a great hit of protein with lots of room for spicing it up to your own taste!  Change it up with whatever vegies you have on hand for grating up, and whatever spice combinations you are fond of!

Ingredients (makes 12 burgers):

• 500g Chicken Mince
• 1.5 cups of Oats
• half a bag of Spinach leaves
• 2 grated carrots
• 1 cup of frozen onions
• 1/3 cup of egg whites (2-3 large egg whites)
• Spice for flavouring: 2 tsps red Thai curry paste and1tbs Coriander leaves

Method:

Use your food processor and chop the spinach leaves and onion, grate in the carrot and throw in your spices here too.  In a large bowl, mix together the chicken mince, oats, egg whites, and vegetable mix.  Use a spatula to dollop and shape in frypan/grill which has a light spray of oil on it. Cook through and serve as a snack by itself or with salad on half a bun or in a wrap!!

Nutritional Info from calorie king..

Serves 12

Calories: 115
Fat: 3.6g
Sat. Fat: 0.9g
Protein: 10.8g
Carbohydrates: 8.0g
Fibre: 2.3g

I am assuming these will be fine in the fridge for a day or two, and freezer-able for month but please use your own common sense here!

Jeni

Preparation for Season 3: Week Two

This first week didn’t go to plan, probably due to a significant lack of planning!  I had my confirmation presentation on Wednesday, and public speaking is a big deal for nearly everyone.  I think I can forgive myself as I hadn’t had to time to begin the good habits I really needed to be in place for times like these!  So that is my goal this round… to get those habits firmly in place so ‘red flags’ are easier to deal with!

The week didn’t go too bad really, well, until Wednesday night when I decided to celebrate.  A little too much celebration has taken place – late nights and alcohol, take out as well.  I don’t feel too great to be honest, tired, and my belly just feels.. off. I had a huge shock this morning when I weighed in at over 54kg – I was 53kg on Wednesday! But I know how to make this program work.  I just need to JFDI, so today I did.

• Breakfast: egg on toast (220cals)
• Morning tea: Bodywise bar (125cals) and berry muffin (150cals)
• Lunch: Beefy Salsa and couscous  (350cals)
• Afternoon tea:  Yogurt -Tamar valley (150cals)
• Dinner:  Jen’s lasagne (300cals)

And if I get hungry later.. I have my small tins of baked beans.  I’ve had three cups of tea as well.  It is nearly 5pm and I am not yet hungry for the lasagne so I think my couscous meal is a good filler!

110g of lean beef, 1/4 jar of doritos salsa dip, a pinch of taco seasoning, 1/4 cup of couscous (w/ 1/4 cup of water and a pinch of a stock cube) – very easy, very yum, and around 350cals I think.  I know I have gone over 1200 calories for the day, but I have made good choices about what I am eating.

The best thing is though, I cleaned out the fridge and got my shopping done for my meal plan!  That means I actually have half a chance of following it! I’ve just started with planning my dinners – lunches tend to be a bit erratic and although I have ‘options’ I don’t want to be confined to certain meals on certain days.  I can have either  leftover Lasagne, an egg and lettuce sandwich, a nicoise salad, or whatever other leftovers I have!  Snacks shouldn’t be too much of an issue either…  have my vita wheat biscuits and Cruskits, Bodywise bars, yogurts, and baked beans.  And breakfast will be my standards oats or special K with fruit.

I am feeling really positive about this week – but for now, tonight is what I need to focus on.  Tonight I will do my best to set up myself for great hot body for summer!

Chicken Salsa

A yummy light lunch that is super quick and easy!  I freeze my chicken breast fillets as singles, whihc is around two serves.  Cook up the whole fillet at lunch, dice it up and use half now, half for dinner (or in the fridge for tomorrows lunch!).

Serves: 1
Calories: 250 (Optional: 320)

Ingredients:

80g of chicken (cooked and diced)
35g of roasted capsicum salsa (Old El Pasco)
25g light 'n tasty shredded cheese (Devondale)
handful of mixed lettuce or baby spinach
Optional
1 slice of mountain bread

Method:

If having mountain bread, turn the oven onto 200C and slice up mountain bread into (8) triangles, bake for 15mins (while preparing the rest of the meal) or until they look nice and crispy (you can add a light spray of oil if you like).

combine chicken and salsa, place on a microwave safe plate and top with cheese.  Microwave for 1min (approx) or until cheese melts (you could grill if you like). 
Serve with mixed lettuce leaves or baby spinach.
Optional: serve with mountain bread 'crisps' as well!

Tips: 
**great to take to work.. split into two containers, one to microwave with grated cheese, and one with the salad and/or mountain bread crisps.
**an alternative is to use the mountain bread and make it a wrap!

Choc strawberry Snack!

4 medium strawberries (80g)
1 heaped tablespoon of ricotta (extra light) (35g)
1 heaped teaspoon of milo (5g)

Method:

Chop strawberries into bite sized peices, stir through the ricotta, sprinkle with milo and stir as you eat!

Prep Time:  <5mins
Energy: 60cals
Protein: 5g
Fat: 1.3g
Carb: 6g
Fibre: 1.4g

Notes:  I tried to take a photo but it somehow managed to get eaten before I had a chance! lol

Food. Glorious food!

Food is a big thing for anyone trying to lose weight! Even Mish says that the results you get from the program depend more on food then exercise! 80% food: 20% exercise!

So this is what I am eating. Last night's dinner was Chicken Parma - my way! 130g of Chicken, grilled in the George Foreman, throw on a couple of tablespoons of salsa dip (yup, the kind you use for corn chips), and some Parmesan cheese. Throw it under the grill to melt the cheese and serve with some greens!! It sits around the 300cal mark depending on the size of the chicken and how much Parmesan cheese you use!


So yummy!!

[Posted with iBlogger from my iPhone]

Smoked Cod with Cheese Sauce–Updated Version

 

Today’s task was to enter the 12wbt Challenge for this week – create a recipe!  The basic rules are as follows:

• No more than 10 ingredients including basics such as oil, salt, pepper, herbs.
• Must be 300 calories or less (150 calories for Dessert)
• Ingredients need to be available at normal supermarkets (eg no Beluga caviar)
• Ingredients need to be reasonably priced (no whole white truffles - $2000-$4000 per kg)
• This must be an original recipe, not an existing recipe

I was stuck on perfectionism for this challenge – I wanted the perfect recipe.  But then I realised that I wasn’t perfect and that although this is pretty much a ‘treat’ recipe with cheese, it was still a good original recipe!  And it is something new and different that lots of people may not know about! 

Now this recipe began as a suggestion from my mum – her mum used to do smoked cod by boiling it in milk.  Sounds pretty gross hey! lol  But my husband decided it was worth a try and made it up using full-fat milk and cooking cream!  It was delicious and quickly became a family favourite!  I would have it with just a smaller serving of the cheese sauce.  But I decided I had better make it 12wbt friendly and lower the calories!

Most importantly – smoked cod is very low fat at about 70-80cals per 100g depending where you look.  Using low fat milk and cheese keeps the calories down while providing a lovely sauce that is full of flavour from the smoked cod.  Even the kids love it!  So here goes….

Smoked Cod in White sauce

Serves 4; 280cal per serve; Cooking time: 20mins; Prep time: 5mins.

Description

The smoked flavour of the fish permeates into the cheesy sauce creating a taste sensation! A delightfully wicked meal suited to the whole family and those on a budget! My mother suggested the cooking method, my husband created the original recipe, and I adapted it to reduce the fat and calorie content!

 

Ingredients

600g Smoked Cod (150g serve per person)

½ leek – sliced in rings

1.5 cups of low fat milk

1 tblspn cornflour

75g grated light cheese

1-2 cups of chopped broccoli

1-2 cups of chopped cauliflower

2 med carrots

Method

Preheat oven to 180 C.

Layer the base of a baking dish with the sliced leek and layer the smoked cod on top. Cover with low fat milk and bake at 180C for approximately 20mins or until fish is cooked.

Steam broccoli, cauliflower and carrots (or whatever seasonal vegies are available - 75cals per serve) while the fish is baking. You can adjust the amount of vegetables to your own appetite!

Drain the liquid from the fish into a bowl keeping 1 cup and discarding the rest.  In a small pot, heat the liquid and add the cornflour mixed into a paste with a small amount of cold water.  Simmer while stirring adding the cheese as the sauce thickens.

Comments

· You may not need to add all the cheese depending on how thick and cheesy you want the sauce – try trading some for a more flavoursome cheese like parmesan (50-60 cals total).

· Divide the sauce onto small dipping plates to help with portion sizes!

· If the milk isn’t sufficient to cover the fish you can add more, remembering that it will be discarded – I have allowed for ½ cup of milk to be absorbed into the fish during cooking.

· Parents – you do occasionally get a bone or two in smoked cod so remind kids to chew!

· I haven’t added any spices to the sauce so this is an opportunity to adapt the recipe to your own tastes. I sometimes add a little red curry paste to spice it up, or the kids seem to like a little nutmeg!

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I hope you enjoy this family favourite! Please let me know as we haven’t tried this out on anyone outside of the family as yet! lol

Smoked Cod in White Sauce

 

 

Not sure how this rates on the healthy scales but on the yum scale, it rates highly!

• Grab a pyrex baking dish – the long flat one (yup, highly specific).
• Give the base a quick spray with olive oil just to prevent sticking.  Layer onions or leek over the base thinly and lay two pieces of smoked cod on them (cost about $7.50 for the smoked cod at Woolworths).
• It should take about a cup and a half of milk to cover the fish, then you can spread around a bit of chopped garlic, thyme, a bay leaf, peppercorns, whatever takes your fancy really.
• Bake in a moderate oven for about half an hour – until the fish is just nicely cooked.
• about 10-15 min’s after you put in on, you can add some brown rice to a pot of boiling water, then chop up your vegetables and place in a steamer above the pot of rice (any vegetable juice that drips with be absorbed into the rice!).
• Once the 30mins is up, take out the fish and plate it up with the rice and vegetables.
• Pour the milk portion into a small pot (it’s fine for some of the chunkier stuff to come with it!).  Add in about a teaspoon to a tablespoon of corn-flour (depends on how thick you like the sauce!) mixed with cool water and bring to boil before simmering for a couple of minutes until the corn-flour just starts to thicken.  Be sensible with serving size!

 

I hope you enjoy this as much as I did!  The two pieces were plenty for two adults, though I could have quite easily sacrificed a bit of mine to a toddler!  For middle sized kids I would say about half a piece would be plenty.  I am an evil mummy however and my kids enjoyed some crumbed fish fingers from the frozen section of the super market!