a reply to: Domo1
It catches up on ya without even realising doesn't it? I've managed to lose about 50lbs over the past 18 months just making simple changes on a day to
In regards to food and recipes - absolutely fill your kitchen with dried herbs and spices. They are virtually calorie free and can add so much to a
dish. Especially garlic, dried/fresh and even frozen (it's really handy). I'll generally stick to chicken, turkey and lean red meat as protein sources
(about a 3oz serving). White and sweet potatoes, pasta, rice and legumes for carbs and fibre, olive oil, coconut oil, butter, eggs, cheese and whole
milk for fat sources. And then I treat non-starchy vegetables as 'free foods' (within reason). Not really into fruit.
Here's one or two recipes I like that I've created and these are all staples I keep in the kitchen:
Stuffed Chicken Breast with Mixed Salad:
• 1 Uncooked Chicken Fillet (Defrosted & no skin)
• Palm-full Sized Bunch of Baby Leaf Spinach (Raw)
• Small Handful of Frozen Peppers
• Thumb-Sized Piece of Cheese
• Seasoning: 1tsp Garlic Powder, 1tsp Mixed Herbs, Pinch Salt.
• Mixed Salad (I'll leave the recipe for this at the end of the recipes)
Butterfly the chicken fillet and lay it on a baking tray lined with either parchment paper or foil and pre heat your oven to 180 degrees Celsius.
Give the spinach a rough chop and put it on the right half of the butterflied chicken fillet. On top of the spinach put the frozen peppers and place
the piece of cheese on the top of these. Sprinkle half of your seasoning over the ingredients on top of the chicken and then fold the left side over
to cover the ingredients.
Sprinkle the rest of your seasoning over the top of the chicken fillet and wrap in foil so the chicken will keep the ingredients covered & place in
the oven for 35-40 mins. Serve with mixed salad.
Egg Stuffed Portobello Mushrooms:
• 2 Portobello Mushrooms, Stalks Removed
• 2 Eggs, Beaten together in a dish
• Handful Frozen Peppers
• Thumb Sized Piece of Cheese
• Seasoning: 1tsp Garlic Powder, 1tsp Dried Basil OR 5-6 Leaves Fresh Basil Bruised and Chopped, Thumb Sized Piece of Onion – Diced.
• Mixed Salad*
Line a baking sheet with foil or parchment paper. Pre heat your oven to 180. Place the mushrooms ‘face up’ (the inside of the cap will face up to
form a ‘cup’ shape to hold the egg.)
Beat the eggs together in a dish, add in all of your seasoning, peppers and onion. When all of the ingredients are well incorporated, carefully split
the mixture between the two mushroom caps. Cut the piece of cheese in half and place each half on top of each mushroom. Place in the oven for
20mins (or until the egg is cooked through to your liking). Serve with mixed salad.
Tossed Vegetables and Honey-Soy Chicken:
• 1 Fillet of Chicken (Defrosted)
• 1 Chopped Bell Pepper or a Handful of Frozen Peppers
• 1 Scallion, Chopped
• Handful of Frozen Green Beans
• 3-4 Large Button Mushrooms Cut in to Bite-sized Pieces
• You can bulk up this meal with more vegetables that aren't starchey
• Seasoning – 2Tbsp of Honey, 2Tbsp of Soy Sauce or Tamari Sauce, 1 Clove Garlic – Minced/Chopped, 1Tsp of Wholegrain Mustard (Optional)
• 1Tsp of Coconut Oil for Frying
Prepare your seasoning in a separate small dish and prepare your vegetables for cooking.
Slice the chicken breast in to thin strips so they will cook quickly.
Turn on your frying pan on a med-high heat and add the coconut oil to the pan, let it melt.
Add all of your vegetables to the pan and toss them so they begin to cook and after 5mins add all of the seasoning to the pan, tossing the vegetables
to coat them in the sauce and leave them to cook for a further minute or two.
Add a tablespoon of water to the pan and then add your chicken, tossing the mixture until thoroughly coated in the sauce and the chicken is cooked
through, keep an eye on the chicken and be sure it does not dry out.
This can be served with salad greens if preferred but it should be enough to fill you for the afternoon.
Recipe for mixed salad:
As much salad leaves as you like. Few diced tomatoes and onion to your taste. I'll use 1tbsp of full fat mayonnaise with 1 tablespoon of Ballymaloe
relish (don't know if you can get this where you're based. It' s an Irish product but any low cal/low sugar relish will be fine. It adds a nice
acidity to the salad as vinaigrette can be high in cals and sugar.
Anyway I wish you all the best on losing
if you have any questions don't be afraid to ask or send a message.