Asparagus, couscous and feta salad

Especially for #WellnessWednesday!

Trying my best to get into this healthy living thing again!  Sigh… undoing the ‘damage’ of the past year is taking much longer than I thought.  And yes, patience is apparently a virtue.  And yes, apparantly you need to have more than just 1 healthy meal once in a while. #Denial #TheStuggleIsReal

Lunches are normally okay, and then I fall off the wagon a bit in the evening.  Is that what they call ‘balance’?  I tried, okay!  🙂  #OneMealAtATime  Will not give up!  🙂

entire-kitchen

I ALWAYS go for quick and easy – prepared a batch of couscous Monday morning – a little too much, it was in fact enough for 3/4 people, so we may have another couscous salad for lunch tomorrow 😉

Anyway!  Here we go – no ‘real’ instructions needed, salads are easy like that 🙂

Serves 1

90g couscous prepared + 40g crumbed fat free feta

90g (or a bit more – don’t let asparagus go to waste, it is expensive enough as it is!) steamed fresh asparagus

100g mixed variety tomatoes (love the beautiful colours of these ones I got from Woolies)

Lettuce to serve

Salt and Pepper

You can of course just mix everything together, but I like the look of a ‘layered’ salad – first lettuce, then tomatoes, then couscous and feta mix, and top with steamed asparagus. Season to taste – I just drizzled it with a bit of garlic-infused olive oil.

And voila!

2017-01-25-12-55-50

Advertisements

Couscous Chickpea Salad with Herby Yogurt Dressing

img_20170123_165536_237

Serves 1

 

90g couscous (prepared)

1/2 tin chickpeas (drained)

50g cherry tomatoes, halved

1 Granny Smith apple, chopped

Salt and pepper to taste

Lettuce to serve

Dressing:  120g plain, fatfree yogurt.  1/2 handful chopped fresh mint and coriander

 

Mix the couscous, chickpeas, cherry tomatoes and apple together and season.  Serve on lettuce leaves and drizzle with dressing!

 

How easy is that?? 🙂

#MeatlessMonday

 

Omelette in a Wrap!

dsc_2566.jpg

Quick n healthy omelette

1 egg plus 2 egg whites, salt and pepper to taste and a sprinkling of Chipotle seasoning (Woolies), lightly beaten.  Pour in small non-stick pan on a medium heat.  Turn over once set at bottom. And that is it!

Serve in a wrap with lots of lettuce and a dash of mayo, Tabasco or sriracha!

PS:  If you dont have Chipotle seasoning, add a sprinkling of cayenne pepper and smoked paprika!

Smoooooth Smoothies!

I love smoothies!  It is quick and easy snack or even meal (breakfast! yay!)  And it is a very convenient way to get your fruit and veg servings in one go.  I dreaaaam of a Nutribullet (Dear Santa… is it too early to ask… promise I will be GOOD!), but for now, my little stick blender does the trick!

img_20161230_064933_711.jpg

First up – Banana and Mango smoothie. 

What I omitted when I made this one was some crushed ice (was in too much of a hurry!), but you can definitely add some.  I used frozen banana though, it also help to coooool your drink.

1 banana (frozen if you are prepared!), peeled and cut into chunks

1 mango, peeled and cut into chunks (I know it is more expensive, but I prefer to buy mangos prepared already, what a mess to clean!)

100ml vanilla yogurt

100ml fat free yogurt

And now, a short cut to tropical goodness – 1 few drops of coconut essence.

Blitz and enjoy!

dsc_2627.jpg

Don’t you just love these tiki glasses??  Got it from Mr Price Home – got get some 🙂

Banana and Apricot smoothie

Yes, there is a theme – I believe that all smoothies MUST have at least one banana in!  Especially if you want to enjoy a filling and smooooth drink.

And as above – I use a mix of milk and yogurt, otherwise it may be too thick or too thin!

So the only difference – I replaced the mango with 4 apricots. Lovely and sweet!

And that is smoothies for you – you can mix up your fruit options, maybe even add some veggies, like spinach or celery.  For a more filling breakfast, mix in a portion of raw oats or All Bran flakes!

 

Mushroom Burger – made with…. mushrooms!

First post of 2017!  Yippeee-ka-yaayyy!  Here’s to a much healthier year!

After the overload of meat the past month or so – my body is actually CRAVING veggies!  And as you all know – I do believe I am an undercover vegetarian!  😉  So, our last ‘braai for lunch during the week’ before we go back to work.

Here goes!  VERY experimental!  LOL!

2 medium onions

1 green pepper, cored

4 tsp olive oil

125g mushrooms

100g breadcrumbs

2 eggs

Salt and Pepper

Liberal sprinkling of Garlic and Herb Seasoning

 

Finely chop the onions, green pepper – I used the food processor, quick and easy!  Fry in olive oil until cooked through.  Add mushrooms, chopped (also short cut – food processor!)  Fry for a few minutes for mushrooms to cook through.  Remove from heat and cool until easy to handle.

Add the rest of the ingredients – and form hamburger patties – I got 4 out of this batch.  Okay, here’s the tricky part, the consistency was slightly mushy, so I was afraid that it will all fall apart on the grill!  Grilled it on foil first, but then I changed my mind and popped it in the over to oven-bake.  So I KNOW that it works well if baked in the oven! 🙂

dsc_2646

Looks yum, not so?  And it was!

WL – serves 4, 1 serving = 1 CC (actually a bit less), 2 veg, 1 fat, 1 Prot

Sweet Potato Salad #MeatlessMonday

Although I really love Sweet Potato, I seldom managed to cook it without it being mushy.  And mushy is absolutely fine – but not in a salad!  Also, I’m so used to it being served with lots of sugar/honey/butter, etc.  So I was keen to try a ‘healthier’ option. So with this one I actually didn’t do too bad!

So here is a lovely Meatless Monday salad!  It is based on a recipe I saw in the Ideas Magazine a while ago, but I did tweak the quantities and ingredients a bit.

 

160g cooked sweet potato cubes (soft but not mushy!), kept aside to cool

50g grated carrots

2 – 3 sundried tomatoes, cut into strips

30g low fat feta, crumbed

1/4 red onion, chopped

Mix all these ingredients together

 

Dressing – mix 30ml low fat mayonaise, 30ml white wine vinegar, about 1 ml Worcestershire Sauce

 

To serve – lettuce and chopped fresh parsley

 

Putting it all together for serving:

Place sweet potato mix on a bed of lettuce, drizzle dressing over and top with some freshly chopped parsley

 

2016-11-14-sweet-potato-salad-2 2016-11-14-sweet-potato-salad

WL breakdown:  2 CC, 1 fat, 1 Prot, 1 Veg

 

 

 

Halloween Stuffed Peppers

How cute is this!  Just HAD to make something for Halloween!  🙂

I got the idea from a photo I saw on the internet, so it is by no means original!  LOL!  I did make up my own ‘stuffing’ though!

Serves 2

1 yellow pepper per person

 

Stuffing

10ml olive oil

1 onion, chopped

Crushed garlic and herb

A sprinkling Woolies Puttanesca seasoning

A handful cherry tomatoes, halved

Salt and Pepper to taste

50g cooked spaghetti

About 50g cooked butternut, mashed and seasoned

  1. Fry onions in olive oil until opaque.  Add chopped cherry tomatoes and seasoning, lower heat and cook until tomatoes are soft.  Stir in cooked spaghetti and keep aside.
  2. Cut tops off the peppers and clear the pips and other ‘flesh’.  Use a pairing knife to cut ‘jack o lantern style’ eyes and mouth.  Use your own initiative. dsc_1304
  3. Boil in water for about 5 minutes and carefully remove (hot!) and drain and leave aside to cool a bit
  4. Mix mashed butternut and all the other ingredients and carefully stuff the peppers.
  5. Place carefully on an ovenplate – I put the peppers in the corners so that it ‘stands’ on its own without topping over – put the pepper tops back on and bake for 15 – 20 minutes at 180C
  6. Carefully remove and serve!

    1 serving = 1.5 veg, 1/2 CC, 1 Fat

Egg Fried Rice with Fresh Pineapple

I’ve been craving Egg Fried Rice for a while now – the healthier option of course!  So here we go, fresh pineapple for extra flavor (without adding too much sweetness) and a  bit of crunch.

100g fresh pineapple

5ml olive oil

50g chopped onion

1 small red pepper, chopped

1 small green pepper, chopped

1/4 tsp chopped chili

1/4 tsp crushed ginger and garlic

140g cooked brown rice (firm, but not soft)

1 egg

1ml chinese 5 spice (or according to taste)

Salt to taste (or low sodium soy sauce)

 

Fry onion in olive oil until soft. Add garlic, ginger and chili – and fry for a minute for flavors to develop a bit.  Add chopped peppers and fresh pineapple (and a little bit of water if needed).  Fry for a few minutes until peppers are soft.  Stir in cooked rice, egg and rest of ingredients and cook until egg is set.  Serve with fresh coriander or spring onions.

TERRIBLE photo!  Apologies!

egg-fried-rice-with-fresh-pineapple

2 CC, 1 Prot, 2 Veg, 1 Fat

 

Moroccan Apricot Couscous Salad

I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon!   And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub!  I use it so often, that I always buy 2 containers at a time!  Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.

Here’s a quick and healthy salad to make the most of those flavours:

 

Serves 1

 

80g cooked couscous

75g chickpeas (tinned/cooked)

A big handful of fresh rocket

30g soft dried apricots, chopped

10g toasted almond slivers

 

Dressing

100g plain fatfree yogurt

1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)

 

Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing.  Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.

2016-09-28-14-05-59

2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk

Inspired by Buzzfeed Recipe