Tag Archives: keto

Sloppy Joe eggs with avocado, another eggcelent post workout meal

There are minimal carbs in this post workout meal. We start by cooking the eggs with tomatoes and onions. Then we top with feta and ripe avocado. You can eat this with toast or leave it carb free.

Begin by prepping your vegetables. You can use anything you’d like here, mushrooms or peppers. We used tomatoes and onions.

 

Wash and prep your ingredients. Photography by Rizwan Alvi
   
Season your eggs with salt, pepper or fancy salt-and-pepper!

   
    
   
Pour your eggs over your cooked tomatoes and onions.

   
   
Now for the sloppy Joe part! Stir your eggs gently to create a scramble. Top with feta & avocado.

   
   
Choose your favorite hot sauce and enjoy this delicious meal. You earned it! It’s packed with healthy protein and fats.

  
 
What do you think? 

xxSerena 

 

Advertisements

Easy peasy egg and feta omelette

Sometimes simple is best. With a teaspoon of butter, your favourite spices, two eggs and a sprinkle of feta you get an easy post workout meal full of a spectrum of protein. Your body will use this to build muscle as you sleep.

Easy Peasy egg feta omelette ingredients:

Two eggs

1 teaspoon butter

Salt, pepper and oregano to taste

2 tablespoons feta

Here’s what you do:

Mix spices into eggs. Whisk.

Photography by @rizwanalvifoto (Instagram)
Photography by @rizwanalvifoto (Instagram)
Photography by @rizwanalvifoto (Instagram)

Pour the omelette into a buttered pan and cook on low heat til bottom is semi firm:

Photography by @rizwanalvifoto (Instagram)
Butter in pan. Photography  and original recipe by @rizwanalvifoto (Instagram)
Egg in pan. Photography and original recipe by @rizwanalvifoto (Instagram)

Sprinkle feta onto omelette and then flip sides over onto the middle:

Add feta. Photography  and original recipe by @rizwanalvifoto (Instagram)
Fold over gently. Photography and original recipe by @rizwanalvifoto (Instagram)
Fold both sides into the middle. Photography and original recipe by @rizwanalvifoto (Instagram)

Enjoy!

Delicious and healthy. Photography by @rizwanalvifoto (Instagram)
Delicious breakfast. Photography by @rizwanalvifoto (Instagram)

xxSerena

 

Sautéed mushrooms and zucchini stirfry: what to eat at night

High carb foods eaten late at night take time to digest. It’s a good idea when, late at night, you take a break from heavy carbs like pasta, heavy starches like potatoes or bread. This of course, is just my opinion.

I ate a delicious very simple meal last night because I wanted to eat late. I thought I would share because my body felt great after eating it and it was so delicious. Here’s my very simple idea for a late night meal. Sautéed mushrooms and zucchini stirfry.

 Here is what you will need for one serving.  

Ingredients
:

Half zucchini, sliced into half moons

1 cup sliced mushrooms

Olive oil

1 teaspoon dried seasoning. I used garlic herb and Italian seasonings.

Directions:

Begin with 1 teaspoon of olive oil and seasonings under medium heat:

  
Add sliced mushrooms:

  
Add zucchini next:

   
   
Sauté for eight minutes. 

I can’t tell you what an amazing combo this was. Enjoy!

 

 
I think mushrooms and zucchini are a match made in heaven. Try it. They complement each other so well.

xxSerena 

The benefits to eating an avocado every day: collagen, fiber, lutein, antioxidants and more…

It’s high in that “good” fat. It tastes amazing, creamy, delicious but has gotten a bad rap for being so high in fat for such a long time.

As a kid I remember my mom splitting open an avocado and eating it with a small spoon right out of the skin. Now there are so many delicious recipes to choose from and so many ways to eat it. You can mash it up to make guacamole, fry it up in butter, substituted as mayo in sandwiches or used in smoothies.


A ripe avocado is an excellent facemask or hair mask too! It’s a great beauty secret for soft supple skin.


What is your favorite way to eat avocado?

xxSerena

What are the health benefits to eating cabbage? 

I went out for chicken wings the other day and they were resting on a bed of shredded cabbage. Someone asked, digging at the cabbage with a chopstick, “do you eat this, or is it just garnish? It’s mostly water, isn’t it?” 

  
Cabbage has a multitude of health benefits. The way we ate it, raw shreds, is very nutritious. Myrosinase enzymes are activated naturally after cutting, slicing, shredding and chopping. Five to 10 minutes after chopping raw cabbage, cabbage cells are broken apart  and myrosinase enzymes become active. 

Cabbage has a long history of both food and medicinal functions. Cabbage is an important anti cancer food for three reasons; it’s rich in antioxidants, anti-inflammatory agents and high in glucosinolates. 

One cup of cooked red cabbage contains 44 cal, 79% of your daily recommended value for vitamin K, 69% of your daily recommended value for vitamin C and 20% of vitamin B6. It’s also high in manganese, fiber, potassium and folate. So remember the cabbage soup diet? There is a lot of merit to that. Cabbage is a great food for weight loss. 

Red cabbage is 6-8 times higher than green cabbage in terms of antioxidant capacity so don’t be afraid to choose a color for cabbage!

  
The phytonutrients in cabbage can be converted by the body into compounds that have special detoxification and anti-cancer properties.

So no, cabbage is not just the garnish. It’s not just water. Don’t overlook the powerful nutritional value packed into cabbage. Eat it! 

  
What’s your favorite way to eat cabbage? Leave me a question or comment about cabbage! Happy eating 🙂

xxSerena

Healthy recipe: paleo flourless gluten free avocado chocolate cookie heaven

The other day I wanted something decadent. Chocolatey. Soft and moist. The melt in your mouth type thing. But I’m being health conscious right now.

When you want a low carb, healthy, flourless treat it’s not easy to just head to the supermarket or the local coffee shop and pick up something decadent.

But that’s what I was craving. I wanted something rich, chocolatey, but with a low glycemic index and no simple carbohydrates. I wanted something sweet, but no white sugar. I wanted the chocolate goodness to melt in my mouth and  close my eyes with sheer happiness. But somewhat clean. I wanted to guarantee what was going into my body, and so I knew it be better if I baked something myself, from scratch. Something delicious, chocolatey, decadent but healthy.

That’s a difficult request.

But someone wise once told me, “there’s always a solution.”

Theres-ALWAYS-a-Solution-to-Your-Problem

So I began researching.

And I found a simple recipe that looked delicious, that I thought I could make. All thanks to a great blog called The Smoothie Lover. I baked them, tried them and was so happy with the results I thought I’d bring this baking fiasco to my own blog! These cookies melted in my mouth, were caky moist pieces of chocolate heaven. Without the guilt.

Ingredients:

2 small avocados, ripe
1/2 cup coconut sugar
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
2 tablespoons (30 grams)  (I used 85% chocolate broken into pieces and chips)
1 egg
pinch of sea salt

Directions:

1. Preheat oven to 175/350 degrees Celcius. Line a baking pan with parchment.
2. Mix avocados, sugar, coco powder, baking soda and chocolate in a mixer. Mix until combined.
3. Add egg and pinch of good quality sea salt. Mix again.
4. Spoon mixture onto parchment lined baking pan.
5. Bake for 10 min. Take out of oven, let cookies rest on hot cookie sheet for 10 minutes. Transfer to cooking rack and cool for another 10 minutes. Store cookies in airtight container in refrigerator for up to 3 days. If they last that long.

Here are the ingredients I used:


Then I began mixing the ingredients. I used my Kitchen Aid stand mixer:


          

The cookie batter was very soft. I read that this batter will not flatten down so you would have to smooth it out. I used a spoon to dollop the batter onto the parchment.


When they come out of the oven they are so soft. Don’t touch them. Cool them twice as I explained in the directions: once on the hot rack and then on the cooling rack. I used a spatula to transfer them. They are so soft and cakey they won’t hold up stiff like regular cookies. They are like heavenly pieces of chocolate cake.

 


So easy, and I don’t even feel guilty. Healthy fats, delicious dessert, chocolatey heaven.

Happy baking!

xxSerena

What do you eat post workout?

Everyone’s got different goals. Some people believe that you should get some protein powder in you quick – within an hour – after a workout or even immediately afterward or during!

I never eat during my workout. If I eat before a workout is usually something very light like a banana with peanut butter or some Greek yogurt with berries. I try to drink as much water as I can get in before a workout though.

I’m not one of those people who believes you need to eat immediately after a workout. Intermittent fasting works for me so drinking water immediately after workout is the best thing for my body.

But if I am hungry after a workout you bet I’ll eat! I try listen to my body but keep my fuel choices sensible. Today about 45 minutes after my workout I drink a glass of cold buttermilk. It’s high in protein and tastes like plain yogurt. Why do I drink it? Because I love the taste and I always have. It’s slightly sour and sick and I just love it.

Then I cut up a tomato and basil chicken sausage and fried it in a little bit of olive oil. I added two beaten eggs seasoned with salt, pepper and Italian seasoning. I added a splash of cold water, beat the mixture some more and poured onto my browned sausages for a light fluffy frittata. 

 

So today my post workout was packed with fats and protein. Also I drink lots of water! I ate a few pistachios too a little after since I was still hungry.

Everyone eats different things post workout. Every body is different. What do you eat after workout?

Here is some post workout food ideas in case you wanted more information:


I like that they have chocolate milk on the chart. I used to work out, break my fast with chocolate milk and then eat a spinach salad with avocado and chicken breast!

What do you do ?

xxSerena

How to make the best homemade popcorn ever

I like making my own popcorn, and I’ve been doing it for years. Not microwave but on the stove in a nonstick pot with a lid. I typically use a combination of corn oil and olive oil. It took a couple of minutes maybe three minutes or four… Until it was ready..  sometimes I had burnt kernels sometimes many unpopped kernels. With this new technique, very few burnt kernels hardly any unpopped and it takes one or two minutes!

After trial and error, I think I have finally discovered the best recipe for making great popcorn at home.

You will need two ingredients. Coconut oil and popcorn kernels. I found some jumbo organic popcorn kernels in bulk so I used those.

   
 

The coconut oil has a high smoking point and heats up very fast. I started with a hot pan and 1 tablespoon of coconut oil. You just need enough to coat the bottom of the pan liberally.

   
 

As soon as I saw the oil smoke a little bit I added enough popcorn kernels to coat the base of the pan. You don’t want any overlapping kernels. Another very important tip is to make sure you coat each kernel with oil. So move the pad around and make sure the oil has coated each of the kernels.

  
You are still on high heat here. Next, add salt! If you want sweet popcorn then add sugar here. As soon as your first popcorn kernel pops put a lid on it.

   
 

After about 30 seconds, shake the pan and reduce the heat to medium heat. 

Then don’t touch. Just listen. Keep it heat on until you hear the popping stop. Then turn off the heat and get your big bowl ready to toss your hot delicious popcorn and seasonings in.

   

While it’s hot I season with salt and Tabasco because those are my favorites. But you can do a number of great seasonings like parmesan and garlic salt, brown sugar and butter, and chili lime powder. 

   
 

2 cups of this popcorn is about 150 cal, has 48 mg of potassium 2 g of dietary fiber and total carbs of 13 g.

Here are details on the coconut oil I used: 

   

Unlike some movie popcorn or ready-made brands this version has no trans fat. Since I use coconut oil, however, it does have saturated fat. 9 g of saturated fat. And 11 g in total. So what do you think? Is this a healthy snack? It does depend on your dietary needs and diet plan. 

Great tasting popcorn though!

xxSerena