Lose Weight & Keep it OFF

26/04/2023

Margaret olrod try this

Strawberry Banana Yogurt - Pretty in pink!
Serving: 2
Prep Time: 5 minutes
Ingredients
● 4 large strawberries
● ½ banana, sliced
● ½ cup blueberries
● 3 ounces soy yogurt
● 1 cup unsweetened soy milk
● 12 raw almonds
● 3 ice cubes

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 200
● Fat: 2g
● Carbohydrates: 33g
● Protein: 13g

26/04/2023

Such a refreshing smoothie

Honeydew And Cucumber Medley
Serving: 2
Prep Time: 5 minutes
Ingredients
● 1 cup ice
● 1 Medjool date, pitted
● 1 tablespoon ground flaxseed
● 1 tablespoon coconut flour
● ½ lime, juiced
● 1 tablespoon fresh mint, chopped
● 1 cup honeydew
● 1 cup cucumber, chopped
● ¾ cup Greek yogurt

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 334
● Fat: 7g
● Carbohydrates: 50g
● Protein: 20g

04/03/2023

Pepper Steak Stir Fry
Serves 4
Per serving: 1 serving: Calories 259, Fat 12g, Cholesterol 46mg, Sodium 647mg, Carbohydrate 10g, Sugars 4g, Protein 27g

Ingredients
1 tablespoon cornflour
4 tablespoons reduced-sodium soy sauce
60 ml water
2 tablespoons oil (divided)
1lb sirloin steak (cut into bite size chunks or strips)
2 small onions (sliced)
1 green pepper (chopped)
1 red pepper (chopped)
1 Large tomato (chopped)

Instructions
Mix cornflour, soy sauce and water until smooth.
In a large frying pan, heat 1 tablespoon of oil and stir-fry beef 2 to 3 mins or until browned. Remove from pan.
In the same pan stir-fry onions, tomato and peppers in remaining oil for 3 minutes. Stir cornstarch mixture and add to pan. Bring to a boil, then simmer continue stirring until thickened and bubbly 1-2 minutes. Add beef, heat through. Serve on its own or with rice.

02/03/2023

Chicken Thighs with Spinach & mushroom in a cream Sauce
Serves 6
Per serving: 1 chicken thigh with 2 oz spinach mixture: Calories 223, Fat 10g, Cholesterol 77mg, Sodium 360mg, Carbohydrate 7g, Sugars 2g, Protein 23g

Ingredients
6 boneless skinless chicken thighs
½ teaspoon pepper
1½ teaspoons olive oil
4 shallots (thinly sliced)
4 large mushrooms (sliced)
80 ml white wine or reduced-sodium chicken broth or half and half
1 packet fresh spinach (trimmed)
¼ teaspoon salt
4 tablespoons reduced-fat sour cream or plain yogurt

Instructions
Sprinkle chicken with pepper. In a large nonstick frying pan, heat oil over medium heat. Add chicken and cook for 6 minutes on each side or until chicken is no longer pink. Remove from pan, keep warm.
In the same pan, add the shallots and mushrooms, cook and stir until tender. Add wine or broth bring to a boil. Cook until liquid is reduced by half. Add spinach and salt and continue cooking until spinach is wilted. Stir in sour cream or yogurt. Add the chicken back into the pan and warm through. Serve with your favorite vegetables or rice.

28/02/2023

GLUTEN FREE Spicy Falafels
Serves 32
Per serving: Calories 131, Fat 15g, Sodium 247mg, Carbohydrates 1g, Sugars 0g, Protein 0g

Ingredients
470ml Vegetable Oil for frying
1 Tablespoon Sea Salt
2 Teaspoons Cumin ground
1 ½ Teaspoons Turmeric
1 Tablespoon Garlic (crushed)
177ml Hot Water
1 Teaspoon Baking Soda
1 Tablespoon Chili Pepper
1 Teaspoon Mustard Seed
1 Teaspoon Garam Masala
1 Tablespoon Ginger (crushed)
Half Onion (finely chopped)
115g frozen spinach (pressed and drained)
57g fresh mint (chopped)
227g Gluten-Free Falafel Mix
Lemon wedges to garnish

Dipping Sauce
120ml Plain low-fat Yogurt.
120ml low-fat or non-fat Sour Cream
half cucumber (peeled, seeded, and finely chopped)
57g parsley (finely chopped)
1/2 Teaspoon Dill

Instructions
In a bowl, combine falafel mix, baking soda, salt, chili pepper, cumin, mustard seeds, turmeric and garam masala.
Add hot water, stir well. Gradually add garlic, ginger, onions, mint and spinach.
Mix well and let rest for about 5 minutes.
Heat oil in deep frying pan. When oil is hot, drop 1 tablespoon mixture into pan; cook 6-8 balls at one time for about 5 minutes or until golden brown.
Remove falafels and drain on paper towel. Repeat process.
Dipping sauce
Blend all ingredients into a small serving bowl.

27/02/2023

Grapefruit Glow
Serving: 2
Prep Time: 5 minutes
Ingredients
● 1 cup ice
● 2 tablespoons h**p seeds
● Pinch of cinnamon
● 1 teaspoon vanilla extract
● ½ lime, peeled
● ½ cup fresh cilantro, chopped
● 1 small cucumber, sliced
● ½ cup frozen pineapple
● 1 pink grapefruit, peeled
● ½ cup silken tofu
● ½ cup 100% orange juice

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 377
● Fat: 10g
● Carbohydrates: 61g
● Protein: 15g

26/02/2023

Spicy Pork Patties
Serves 8
Per Serving: 1 patty: 242 calories, Fat 17g, Cholesterol 76mg, Sodium 502mg, Carbohydrate 1g, Sugars 0, Protein 21g

Ingredients
2lbs minced pork
2 teaspoons mixed herbs
½ teaspoons salt
½ teaspoons pepper
½ teaspoon paprika
½ teaspoon chili flakes
½ teaspoon cumin
1 egg (beaten)
2 tablespoons Oil to fry

Instructions
Combine all the ingredients into a large bowl. Mix lightly but thoroughly. Shape into eight patties.
Heat the oil in a large pan, add the patties, fry 4-5 minutes on each side or until cooked thoroughly. Remove from the pan and drain on paper towel.

25/02/2023

Honeydew And Cucumber Medley
Serving: 2
Prep Time: 5 minutes
Ingredients
● 1 cup ice
● 1 Medjool date, pitted
● 1 tablespoon ground flaxseed
● 1 tablespoon coconut flour
● ½ lime, juiced
● 1 tablespoon fresh mint, chopped
● 1 cup honeydew
● 1 cup cucumber, chopped
● ¾ cup Greek yogurt

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 334
● Fat: 7g
● Carbohydrates: 50g
● Protein: 20g

24/02/2023

Spicy Beef Stew
Serves 8 to 10
Per serving: Calories 391, Sugar 7.7 g , Fat 18.4 g, Salt 1.15 g, Protein 33.8 g, Carbohydrates 19.8 g

Ingredients
3 tbsp olive oil
1kg braising steak (cut into chunks)
2 onions (diced)
2 red peppers (deseeded and diced)
2 cloves garlic (crushed)
225g chorizo (cut into chunks)
1 tsp dried chili flakes or 1½-2 tsp mild chili powder
1 tsp ground cumin
2 tsp smoked paprika
2 x 400g cans chopped tomatoes
2 tbsp tomato purée
2 x 400g cans mixed beans (rinsed and drained)
Salt and ground black pepper to taste

Instructions
Heat the oven to 160°C/320°F/Gas Mark 3.
Add 1 tablespoon of the oil into a large frying pan, add half the meat and fry until browned all over. Tip the meat and juice into a large bowl. Repeat with another tablespoon of oil and the rest of the meat.
In the same pan add the last of the oil. Add the onions and fry gently for 5 mins. Add the peppers, garlic, chorizo and spices and cook for a further 5 mins. Add the tomatoes and tomato purée. Return the meat to the pan and simmer for 5 mins. Transfer to an oven dish and place in the oven, cook for 2-2 ½ hours or until the beef is tender.
Stir in the beans and return to the oven for 5 mins. Season to taste.

23/02/2023

Pineapple Green Anti-Ager
Serving: 2
Prep Time: 5 minutes
Ingredients
● ½ teaspoon fresh ginger, grated
● ¼ teaspoon turmeric
● 1 cup romaine lettuce
● ¼ cup avocado, chopped
● ½ frozen banana, sliced
● 1 cup frozen pineapple, chunks
● 1 cup unsweetened vanilla almond milk
● ½ tablespoon lime juice
● 2 tablespoons Brazil nuts
● 1 Medjool date, pitted
● 1 cup of water

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 410
● Fat: 8g
● Carbohydrates: 83g
● Protein: 9g

22/02/2023

GLUTEN FREE Bagels
Serves 12
Per serving: Calories 206, Fat 1g, Sodium 407mg, Carbohydrates 46g, Sugars 3g, Protein 2g

Ingredients
2 Packets Active Quick-Rise Dry Yeast
470ml Warm Water
5 1/2 Cups Gluten-Free Flour
3 Tablespoons Sugar
2 Teaspoons Salt
2 pints of boiling water.
2 Teaspoons canola oil

Instructions
In a small bowl, combine yeast and 470ml warm water. Allow yeast to dissolve for about 5 minutes.
In a large bowl Combine flour, sugar and salt. Using stand mixer with dough hook, combine until a well forms. Or combine well by hand.
Make a well in the flour and add water/yeast mixture into center of well. Using medium speed, mix until smooth dough forms.
Cover the dough and allow it to rest for 10 minutes.
Divide dough into 12 equally sized pieces. Roll each piece of dough into a cylinder shape, moisten ends and fuse together to form a ring.
Place bagels on baking sheet and cover with plastic wrap. Allow dough to rise for 30-40 minutes or until volume has increased about 30%.
add 2 pints of water in a pan and bring to a boil. Add canola oil.
Preheat oven to 400˚
Place bagels a few at a time in simmering water for 30-45 seconds. Remove from water and place on greased baking sheet.
Bake for 15-18 minutes or until the tops are golden; cool.
Serve with your favorite fillings.

21/02/2023

Sweet Kale Smoothie
Serving: 2
Prep Time: 5 minutes
Ingredients
● 2 cups kale leaves
● 1 ripe pear, peeled, cored, and chopped
● 15 green grapes
● 6 ounces fat-free plain Greek yogurt
● 2 tablespoons avocado, chopped
● 1-2 tablespoons fresh lime juice

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 143
● Fat: 1g
● Carbohydrates: 36g
● Protein: 2g

20/02/2023

Beef in Black Bean Sauce
Serves 4
Per serving: Calories 243, Sugar 9.6 g , Fat 11 g, Salt 0.5 g, Protein 20.3 g, Carbohydrates 16.1 g

Ingredients
350g lean beef (cut into strips)
160g sachet black bean stir-fry sauce
1 tbsp soy sauce
1 tbsp cornflour
2 tbsp oil
1 red pepper (deseeded and cut into strips)
1 red chili (deseeded and sliced)
2.5cm piece of ginger (peeled and cut into thin strips)
Sesame seeds to garnish

Instructions
Mix the beef with the black bean sauce, soy sauce and cornflour. Marinate for 30 minutes.
Heat oil in a pan and add the marinated beef. Cook for 1-2 minutes, then add the pepper, chili and ginger. Cook for a further 2-3 minutes or until the vegetables have just softened. Garnish with sesame seeds.

19/02/2023

Mixed Berry Smoothie
Serving: 2
Prep Time: 5 minutes
Ingredients
● 2 cups of filtered water
● 1 teaspoon organic stevia powder
● 1 handful wild arugula
● ½ cup organic Greek yogurt, non-fat
● 1 banana, in frozen chunks
● 2 cups mixed berries

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 222
● Fat: 2g
● Carbohydrates: 46g
● Protein: 8g

18/02/2023

GLUTEN FREE Cauliflower Pizza Crust
Serves 4
Per serving: Calories 97, Carbohydrates 5g, Protein 13g, Fat 3g, Sodium 315mg, Potassium 275mg

Ingredients
1 large head cauliflower (chopped).
1 large egg
340g thinly sliced mozzarella (divided)
150g cup Parmesan (divided)
Salt for seasoning
4 tablespoons marinara or pizza sauce
2 cloves garlic (minced)
1 tomato (sliced)
1 red chili pepper (de-seeded & thinly sliced) optional.
100g mushrooms (sliced)
Torn fresh basil leaves for garnish.

Instructions
Preheat oven to 425°.
In a large pan, add cauliflower cover with water and season with salt. Cook for 3 to 4 minutes or until slightly tender but still firm. Transfer onto a clean cloth (or paper towels) and squeeze thoroughly to remove any excess water.
Add drained cauliflower to food processor and pulse until grated.
Transfer cauliflower to a large bowl and add egg, 170g mozzarella and 75g Parmesan, then season with salt.
Transfer dough to a baking sheet lined with cooking spray, using a spatula pat cauliflower into a crust. Bake for 20 min or until golden and dried.
Spread crust with marinara, remaining mozzarella and Parmesan, garlic, sliced tomato and mushrooms. Add sliced chili pepper (optional)
Bake for a further 10 min or until cheese is melted and crust is crisp.
Garnish with fresh basil.

17/02/2023

Powerful Alkaline Smoothie
Serving: 2
Prep Time: 5 minutes
Ingredients
● 1 cup full-fat coconut milk
● 1 avocado, diced
● ½ cucumber, sliced
● 1 handful shake, chopped
● ½ inch ginger k**b
● 1 tablespoon almond butter
● 1 tablespoon flaxseed
● 1 tablespoon coconut oil

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 230
● Fat: 10g
● Carbohydrates: 38g
● Protein: 4g

16/02/2023

Crab and Mint Linguine
Serves 2
Per serving: Calories 386, Sugar 1.5 g , Fat 16.9 g, Salt 0.3 g, Protein 17.2 g, Carbohydrates 41.4 g

Ingredients
150g linguine or thin spaghetti
2 tbsp olive oil
2 tbsp breadcrumbs
1 clove garlic (peeled and crushed)
Pinch of dried chili flakes
100g ready-prepared white crabmeat
Zest and juice of ½ lemon
8 mint leaves (chopped)
Salt and freshly ground black pepper

Instructions
Cook the pasta according to pack instructions.
Heat 2 tsp of the oil in a small frying pan, stir in the breadcrumbs, garlic and chili flakes and cook briefly until golden. Place to one side.
Drain the pasta, and place back into the pan stir in the rest of the oil, then add the crab meat, lemon zest and juice and mint leaves and seasoning with salt and pepper.
Serve into bowls and sprinkle with the garlic breadcrumbs.

15/02/2023

Strawberry Banana Yogurt - Pretty in pink!
Serving: 2
Prep Time: 5 minutes
Ingredients
● 4 large strawberries
● ½ banana, sliced
● ½ cup blueberries
● 3 ounces soy yogurt
● 1 cup unsweetened soy milk
● 12 raw almonds
● 3 ice cubes

Directions
1. Add all the ingredients except vegetables/fruits first
2. Blend until smooth
3. Add the vegetable/fruits
4. Blend until smooth
5. Add a few ice cubes and serve the smoothie
6. Enjoy!

Nutrition Values
● Calories: 200
● Fat: 2g
● Carbohydrates: 33g
● Protein: 13g