TLH Recipe Special

Before I begin this week’s blog, I would just like to tell you guys about an unsettling incident that happened to me last night.

So recently I lost 11.5 pounds/5.2kg. Here is a photo of me as of yesterday:


It took me a fairly long time due to MANY slips and falls (One of the pains of having PCOS; Sugar cravings…) But I finally did it. And I owe it all to none other than good old healthy low glycemic eating, and getting my butt moving. I can shamelessly state that I’m just a little proud of myself.

So last night I posted this photo on my profile of a calorie counting website that I owe a lot of my success to, to show all my supportive friends on it how much their kind words have helped me ‘keep on trucking’.

It was all well and good, until I got a friend request from a girl who claimed to be “lowering her caloric intake to 800 cal this week”.

Mild alarm bells in my head began to ring, but I decided not to make a big deal of it. You can’t help those who don’t want to be helped, I guess.

However a few minutes later, I could began to see my friend request counter dramatically increasing. Such requests included Dyingtobethin, Thininmyskin, and Bonesonherbody.

I felt an immediate revultion in my being as I realised exactly what had happened.

I had become ‘thinspiration’ for disordered eating.

I know some of you may be thinking, “Damn, why is she complaining about chicks wanting to be thin like her?” Well, as someone who is about to commence study to become a dietitian, there is nothing more devastating than to be seen as a role model to young girls who tend to starve themselves.

My aim in life is to be a role model to those who want to be healthy and happy, not for misery and an early death!

Well now that my long rant is over (sorry), lets get this Recipe special started!

Recipes!

As someone whose favourite pass time is to invent new delicious, nutritious meals, I have come up with a fair few that are amazing substitutes for old favourites, and keep you from getting that dreaded blood sugar drop that often follows our naughty treats.

Lets start at the beginning, with breakfast!

Peanut butter & Jelly Oatmeal

My epic bucket of PB!

- 1 sachet of quick oats OR 1/3 cup rolled oats

- 1/4 cup soy milk

- 1 scoop vanilla protein powder

- 5-6 Almonds

- 1 tablespoon either sugar free, or health conscious strawberry jam/jelly

- 15g/1.5 teaspoons Natural Peanut butter

Cook oats, then add soy milk and vanilla protein powder. Stir

Add the rest of the ingredients. Pop it in the microwave just to melt the PB & Jelly a bit if you find that the oatmeal has cooled. Enjoy!

Nutritional info: 380 cal, 33g Carbs, 22g Protein, 16g Fat, 7g Fibre.

Mexicana Omelet 


- 1 egg, 2 egg whites (or sub whole egg for 3 egg whites to increase protein & decrease fat)

- 1/4 cup Arrabbiata sauce

- 10g Parmesan cheese

- 4-5 cherry tomatoes

- 1/2 cup spinach leaves

- 1 piece wholegrain toast

- Pan spray (opt for either rice bran, or extra virgin olive oil spray)

Crack eggs and whites into a bowl, and whisk.

Cut tomatoes into small pieces.

Heat up pan, lightly spray with oil.

Add tomatoes, lightly cooking them.

Add spinach leaves, quickly cooking before adding the eggs over the top.

Pour the sauce sparingly throughout the omelet, followed by sprinkling of the cheese.

Flip.

Once cooked, season with salt and pepper, and serve with a piece of wholegrain toast.

Nutritional info: 302 cals, 19g Carbs, 25g Protein, 15g Fat, 6g Fibre.

Lunch & Snacks

Tuna & cheese melt


- 2 slices of wholegrain bread (preferably one that is <190 cal)

- 1 slice of ‘light’ cheese (I use Bega Extra Light n Tasty)

- 4 slices of tomato

- 1/2 cup baby spinach leaves

- 1/8th of an Avocado

- 1 small tin of Tuna in Springwater

Assemble ingredients, and place sandwich in a griller, making sure that the cheese is on top.

Nutritional info: 340 cals, 29g Carbs, 33g Protein, 9g Fat, 7g Fibre

Chocaholics protein shake


- 1/2 cup Soy milk

- 2 scoops of low carb chocolate protein powder

- 1 tablespoon low cal hot chocolate powder

- 1/4 cup Nestle ‘light n creamy’ choc caramel swirl ice-cream (or 1/2 pint of Arctic zero chocolate. However nutr info applies to Nestle)

- Crushed ice

Place ingredients in a blender and mix.

Nutritional info: 220 cals, 20g Carbs, 24g Protein, 6g Fat, 4g Fibre.

Dinner

Baked Barramundi fillet with steamed veggies


- 150g/5.3 ounce skinless, boneless Barramundi fillet

- Rice bran/extra virgin olive oil spray

- 1 zucchini

- 1/2 broccoli stem (small)

- 1/2 capsicum/Pepper

- 4 Button mushrooms

- Lemon

- Cracked Pepper, Garlic powder

- Alfoil

Preheat oven to 180 degree celsius.

Cut up veggies, and place in a bowl.

Spray both sides of barramundi fillet with oil spray, and place in alfoil sheet.

Season fish with Pepper & Garlic, and other desired seasonings.

Enclose the foil around the Fillet, so that it is like a little package.

Place in oven and bake for 15 minutes.

Meanwhile, steam veggies until crisp and cooked. Will only take a few minutes.

Once cooked, squeeze a few drops of lemon juice on to the fish.

Nutritional info:  315 cals, 18g Carbs, 45g Protein, 9g Fat, 7g Fibre

Stuffed Peppers


- 2 Medium sized peppers

- 100g/0.4 cup reduced salt crushed tomatoes

- 1 tin Tuna in Springwater

- 1/2 cup Baby spinach leaves

- 3-4 cherry tomatoes, cut into small squares

- 3-4 button mushrooms, cut into pieces

- 1/2 zucchini/squash, cut into small squares

- 10g Parmesan cheese

- chilli flakes, garlic powder, cracked pepper

Preheat oven to 190 degrees celsius.

Cut the top off of peppers, and ‘gut’.

Combine ingredients in a bowl, making sure to add seasonings throughout.

Spoon mixture into peppers, topping off with a sprinkling of parmesan cheese.

Bake in oven for 30-40 mins, or until Peppers look wrinkly, and the cheese looks melted and crispy.

Nutritional info: 260 cal, 26g Carbs, 32g Protein, 4g Fat, 10g Fibre

Dessert

Fruity Gelato


- 1 cup mixed berries

- 140g Greek or Natural yoghurt.

Freeze berries.

Once frozen, take berries & place in blender with yoghurt.

Blend until thick and creamy.

Place back in freezer until it reaches desired consistency.

Nutritional info: 150 cal, 20g Carbs, 17g Protein, 0g Fat, 5g Fibre.

Dessert parfait


- 1/2 cup Strawberries

- 1/4 cup blueberries

- 100g/3.5 ounces Natural or Greek Yoghurt (preferably Chobani, or another high protein selection)

- 1/8 cup Digestive 1st cereal, or Kashi ‘Go Lean’.

Place berries in martini glass, and top with yoghurt.

Sprinkle cereal on top.

Nutritional info: 130 cals, 19g Carbs, 12g Protein, 0g Fat, 4g Fibre

One response

  1. Pingback: Hunting for a Healthy Lunch

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