Glazed Donuts

Ingredients

2 Tablespoons golden flax seed powder
1 tablespoon ground oat meal
1 tablespoon oats
1 tablespoon Honey
2 Medium ripe bananas
1 teaspoon peanut butter (no salt, no sugar)
1/2 teaspoon baking powder
1 jumbo egg (66 g)
1 tablespoon spoon unsweetened almond milk (feel free to use any milk)

Process

- in a mixing bowl mix all the ingredients together
- fry in pan ,in circle form or use donuts maker

Glaze

1 teaspoon peanut butter 
1 teaspoon honey
1 teaspoon cacao powder
1 tablespoon almond milk or water (add more if you want a runny consistency)
Delicious for breakfast or a snack 
Decorate the donuts with glaze

ENJOY

Chicken Soup

Boost your immune system with this easy chicken soup

Ingredients

  • 6 pieces of chicken
  • Garlic x 6 cloves
  • 30 ml Ginger
  • chopped mushrooms 1 cup
  • 1 onion chopped
  • celery chopped
  • spinach
  • carrots x 6
  • tomato paste
  • 15 ml Olive oil
  • salt and pepper to taste
  • 2 blocks chicken stock
  • 1 L water
  • in a pot on medium heat, add Olive oil and fry the chopped onion and mushrooms until cooked.
  • add the chicken and fry until brown
  • add the celery,garlic,ginger,carrots and spinach
  • fry for 5 mins
  • add the water, tomato paste and simmer for 40 min on low heat or until cooked
  • shred chicken and remove bones or eat as is

The chicken is added whole as the bones and fat of the chicken makes a great broth and has amazing immune boosting benefits

Serves 4

Mouthwatering Butternut

Go meat free for dinner with this amazing Oven roasted, vegetarian butternut recipe.

Ingredients

  • 2 whole butternut squash
  • 15 ml oil (I used coconut oil)
  • 250 g Sliced Mushrooms
  • 200 g Spinach
  • 1 diced Onion
  • 1 diced green pepper
  • 15 ml lemon juice
  • 20 ml water
  • 30 ml tomato paste (no added sugar)
  • 15 ml oregano
  • 15 ml Parsley
  • 10 ml Garlic
  • 50 g Cottage cheese
  • 30 g Cheese

Method

  • Start by washing off butternut
  • cut butternut into halves
  • Scoop out butternut seeds
  • Place in Microwave for 10 – 15 min or steam until soft
  • add 15 ml oil to medium hot pan
  • fry the onion,mushrooms and garlic until cooked
  • add the parsley and oregano
  • add spinach and stir until cooked
  • Scoop cooked butternut out of skin and add to a bowl
  • add lemon juice, tomato paste ,water and cottage cheese to the butternut and mix well
  • add the butternut mix into the prepared filling and mix well ,simmer for 2 min on low
  • Heat Oven to 180°C
  • now scoop the filling into the butternut skins ,add the cheese and bake for 5 to 10 min
  • ENJOY

Recipe yield 4 servings

Per Serving

180 Calories

29 g Carbs

5.6 g fat

11.3 g Protein

Then and Now

There is not one person who’s pregnancy will be the same as the next. Some my gain loads of weight, others not. Some have more stretch marks ,swollen feet,high blood pressure, re-flux and Morning sickness. But we all have something in common .We all became mothers. Do not compare yourself to other pregnant mommies, they might go through something else that you don’t have to deal with.

My pregnancy was hard, i gained a lot of weight,struggled with morning sickness and night time sickness (well that’s what i call it) I had re-flux but gave birth to the most beautiful baby boy.

My then and my now definitely differs, I felt so huge even though i ate healthy most of the time. Now i am 9 months Postpartum and i feel good even though i still have flabby skin (working on it). The most important part is HOW DO YOU FEEL?

If you want to know more or join my on a 8 weeks challenge to CHANGE YOUR LIFE . Then contact me today

Where do I start?

You were pregnant for 9 Months and you had your baby boy/girl. It has now been at least 6 weeks after, (or has it been months ?) and your stuck. You find yourself asking, “where do I start?”

First off all congratulations and well done to you for bringing a Human into this world, for putting yourself last and your baby first. If you feel lost, I completely understand and know the feeling all too well as it feels like yesterday. I can tell you that you won’t feel like a bad mom for doing something for yourself but you will feel bad. Please just remember that a healthy mom equals a healthy baby and a healthy family.

  1. Start by drinking 8 glasses of water a day
  2. Replace all the unhealthy takeaways and quick meals with fresh veggies, lean protein and of course add some carbs like brown rice. yes carbs are your friend not your enemy.
  3. Don’t feel bad about doing something for yourself (Reminder}
  4. Eat 6 small meals a day that is 3 meals with 2 snacks.
  5. Number 1 rule- Home made is best. If you crave a burger,make it at home.
  6. READ LABELS. Stick to serving sizes
  7. If you can not exercise ,don’t stress.. number 1 key to fat loss is what you put in your mouth
  8. Read point 3 again
  9. If you can exercise start by doing 5 min walk even if you walk with the baby in the pram outside in the garden.
  10. Ask me to help you with a eating plan according to your body,needs and lifestyle.
  11. Drink a good multivitamin or continue with your pregnancy vitamins if you still breastfeed
  12. Sugar in moderation
  13. Salt in moderation

Feel free to contact me if you want to make a change today

Thank you for reading and remember you are such a good Mom!!!!

I am Back

Aiden

Hi

Yes, it has been quite a long time, what
Happened? Well on April 3rd 2019 I gave birth to the most beautiful baby boy . I took some time off to reflect on life and enjoy my baby ,see him grow up and here we are. 7 Months later? yes that’s right, and i’m so glad i did it. I learned a lot about myself ,being a mom and a wife.

What else is new? well i got the shock of my life when i realized after giving birth my body was not what it used to be. I gained 20 kg’s and a lot of flab. I was not sure how i was going to be able to lose this weight while learning how to be a mom and still have the time to be a great wife and get back in to shape. Was it hard? YES!!

Here i am now lost 22 kg’s and now i am working on gaining back the muscle that i lost. 240 days of healthy meals, 180 days of training. Some days I had to train at night, other days at 4 am in the mornings,but it got me here. Most will say i don’t have time,you make time! even if you start with 1 healthy meal a day, 1 training session a week, it is a START.

Thank you for taking the time to read this, Please stay tuned for lots of content. Healthy recipes including baby/Toddler Recipes.

Do not forget to DM or Email me if you are interested in a Health plan. I will also most definitely share my journey back to health with you SOON!!

Zucchini Frittata

This recipe is perfect for a light dinner or a lunch with family. You can even take it to party as a appetizer, the family will most definitely be impressed. Go ahead and try this yourself.


Ingredients :

4 cups shredded zucchini
½ teaspoon salt

1 medium onion, chopped
3 large eggs
½ cup finely shredded Parmesan cheese
⅓ cup all-purpose flour
1 teaspoon chopped fresh basil
Pinch ground pepper
½ cup shredded mozzarella cheese
1 medium zucchini, very thinly sliced
2 large tomatoes, slice


To make it :

  1. Preheat oven to 350°C. Lightly coat a pizza pan with cooking spray; set aside.
  2. Spread shredded zucchini on large platter or shallow baking pan; sprinkle evenly with salt. Let stand for 15 minutes. Using paper towels, gently press excess moisture from zucchini.
  3. Meanwhile, lightly coat small skillet with cooking spray; heat over medium-high heat. Add onion; cook until onion is tender. Remove from heat.
  4. In large bowl, combine eggs, Parmesan cheese, flour, basil and pepper. Stir in shredded zucchini, cooked onion and mozzarella cheese. Pour into prepared pan, spreading evenly.
  5. Bake about 25 minutes or until top is lightly browned and eggs are set. Add tomato slices and basil leaves on top . If desired, sprinkle with additional Parmesan cheese. Bake for 10 minutes more.

Makes 4 servings

ENJOY

Reduce sugar habits – Children

1. Eliminate or drastically reduce sugary drinks. This includes sport/energy drinks, sodas, lemonade, fruit punch and even 100% fruit juice. Manufacturers of 100% fruit juice often add sugar to it. And even if there’s no sugar added to it, the process of juicing fruit typically eliminates the fiber once contained in the fruit. Thus, kids don’t feel full after drinking it and often overindulge.On average, a no-sugar-added 250 ml glass of orange or apple juice contains 40 grams of sugar. That’s the same as a can of cola. I suggest drinking more water and milk. Eat whole fruit instead

  1. Serve more vegetables and fruits. Children should eat 5-9 servings of produce per day such as apples, carrots, broccoli, bananas, and peppers. Whole fruit and vegetables contain water and fiber, which will help kids to feel full.  Plus, research tells us that chewing is an important part of satiety.
  2. Eat whole foods that aren’t processed. Eating more foods in their natural state will not only ensure that you know what is in them, but will eliminate added sugars.
  3. Cook more at home. I realize this is a tough one, but the more you can cook for your family at home, the more control you have over the foods that you eat. Restaurants often add sugar (and lots of salt and fat) to enhance the taste of the foods on their menu. But these additives aren’t necessary for making foods taste good.
  4. Pack snacks ahead of time. If you’re out and about with your kids, it’s tempting to give in and grab a snack from the candy aisle, snack counter, or vending machine. But if you plan ahead of time and bring snacks with you, it’s possible to avoid this scenario. Fruits, veggies and dips (hummus, nut butters), trail mix, and nuts all travel well.

Top Low Calorie Fruits

With summer approaching there is nothing so satisfying then biting into a yummy juicy piece of fruit

Check out these top low calorie fruits.


Peach 

Calorie count:  58 in a medium fruit

Peachy keen, indeed. With over two grams of fiber per serving and a moderate amount of vitamins A and C, it’s the perfect snack and salad garnish.

Grapefruit

Calorie count: 52 in 1 half

Grapefruit halves have become the breakfast fruit for good reason, they add an extra pep to your morning, packing over half of your daily recommended intake of vitamin C and two grams of fiber.

Cantaloupe

Calorie count: 53 in one cup diced

Protect your immune system and eyesight with this vitamin A- and C-packed melon that also offers one and a half grams of fiber.

Watermelon

Calorie count: 37 in one cup diced

At 92 percent water, it contributes towards your eight cups of water a day, packs tons of disease-fighting antioxidant lycopene and half a gram of fiber per serving.

Papaya

Calorie count: 62 in one cup diced

This tropical fruit packs three grams of fiber, tons of vitamin C, folate and potassium, and a sweet-yet-creamy taste in minimal calories.

Strawberries

Calorie count: 49 in one cup halved

Fun fact: These berries aren’t actually berries since their seeds are on the outside. You’ll get three grams of fiber and a healthy dose of vitamin C and manganese.

Appricots

Calorie count: 59 in three-quarters cup sliced

We’re used to them dried, but raw, you get more bang for your bite. Loads of vitamin C and A, plus a refreshing and tart juice

Blueberries

Blueberries are popular berries that serve as a great source of vitamin K.0

Calories count  84 in one cup

Chicken Curry

Ingredients

  • 1/2 tbsp olive oil
  • 1/2 tsp roasted cumin
  • 1-1/2 tsp masala
  • 2 tsp curry powder
  • 1/2 onion, minced
  • 5 cloves garlic, minced
  • 1 large tomato, chopped
  • 2 tbsp fresh cilantro, chopped
  • 1/2 cup light coconut milk
  • 2/3 cup water
  • 1 large sweet potato peeled and diced small
  • 6 skinless chicken thighs
  • kosher salt to taste

Method

  1. Add onion and garlic and saute 1 minute. Add cumin, masala and curry powder and mix well, cooking 1 minute.
  2. Place chicken in the pan and season with 1 teaspoon salt.
  3. Add tomatoes, cilantro, coconut milk and water.
  4. Stir all ingredients and cover pan, simmer on medium-low until chicken is cooked through, about 30 minutes.
  5. Add sweet potatoes, 1/2 teaspoon salt and simmer, covered an additional 10 minutes, or until the potatoes are tender.

Pressure Cooker Directions: Reduce water to 1/2 cup and cook the chicken after step 4 on high pressure for 15 minutes, quick release then add potatoes, high pressure 5 minutes. Let it release naturally.