What’s on my shopping list?

I am a creature of habit.  In my home out shopping list doesn’t change too often. The bulk of what we buy is fresh and seasonal. Our number one priority is Eating Well and Feeling Satisfied!  Here is a list of what we always have in our fridge, freezer and pantry and most the recipes I post on my blog contain these items.

Check out my Food for Fuel page for some more recipe ideas and healthy eating tips. 

Fresh Fruit (usually go by what is in season)
-Pink Lady apples
-Mandarins/oranges
-Bananas
-Strawberries
-Lemons
-Berries (Check out Antioxidant Booster Smoothie)

Vegetables
-Baby spinach leaves
-Mixed lettuce leaves (usually pre washed pack for convenience factor)
-Peppers/capsicums – red, green, yellow
-Tomatoes (I like the baby tomatoes)
-Basil leaves
-Celery
-Carrots
-Red onions
-Avocado
-Beetroot (tinned is easier, if you are patient fresh is SO much better!)
-Sweet potato
-Red chillies
-Mushrooms
-Corn on the cob (Easy to just pop in the microwave for dinner)

Dairy Items
-Milk
-Cottage cheese
-Chobani yoghurt (Check out what Chobani Yoghurt sent me!)
-Feta cheese
-Ricotta (See delicious Breakfast Brushcetta!!)

Protein
-Salmon fillets (can buy in frozen section of supermarket or fresh! I like keeping the frozen ones in my freezer for a quick dinner option)
-Chicken – Breast or Thigh fillets
-Eggs
-Lean steak
 Grains
-Oats (Health Benefits of Oats)
-Bills organic bread (multigrain or sourdough)
-Quinoa
-Mountain bread (Perfect for wraps, check out Chicken and Avocado wrap)
-Brown rice (I like to keep the small single serve, ready made brown rice packs on hand)

Pantry Items
-Black Tea (My dedication to tea..!)
-Peppermint tea
-Peanut butter
-Honey
-Almonds / pecans / walnuts (Perfect for making my healthy nut and seed loaf)
-Mixed nut packs (See my snacking tips)
-Olive oil
-Balsamic vinegar / white vinegar
-Fun size chocolates (perfect size for dipping in tea)
-Wholemeal flour
-Quinoa
-Tomato paste
-Tuna tins (I love it in olive oil)
Happy shopping and cooking!

What are the top 3 ingredients you always have on hand??

Simple and well-balanced lunch idea

Need some inspiration for a quick, healthy and delicious lunch idea? Try this…

Chicken and Avocado Wrap 
It is so easy and only 4 ingredients! No mess and no fuss 🙂

Yum!

*I used Wholewheat Mountain Bread which is always on hand in my freezer; it is nice and thin, but holds its shape well. It is perfect for wraps, lasagnes or even grilled (best with a brush of olive oil and a sprinkle of your favourite seasoning). Great for serving with soup or dips.

*I woud have added spinach leaves, rocket or kale, but we were all out. So if you have some greens on hand – throw them in.

Ingredients
-Mountain bread or wholemeal wrap
-Chicken breast (or substitute with tuna, meat or another protein of your choice)
-Avocado
-Pickles

Method
-Leave mountain bread to defrost for a few minutes or place in microwave for 10 seconds
-Spread on avocado (keep a bit of room on top and bottom)
-Slice chicken breast and pickles nice and thin
-Place on wrap and then roll in the outsides to bring it all together
-Place in sandwhich press and leave until mountain bread is nice and golden.
-Enjoy!

Back to studying for me. Final Psychology exam (ever!) on Thursday 🙂

Happy Saturday!

What are you having for lunch?

Smart Snacking Solutions (guaranteed to leave you satisfied!)

Happy Friday!

I am a big fan of snacking. I need to eat something small and satisfying between my meals to keep me focused and on task. Here are some healthy snacking ideas. Enjoy!

1) Fresh, seasonal fruit. Nothing beats this (especially Pink Lady apples!)

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2) Cut up vegetables. Enjoy plain or with your favourite dip.

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3) Natural yoghurt, berries and a sprinkle of pumpkin kernels

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4) Trail mix (nuts, seeds and dried fruit).  Amore has a great natural selection that is perfect for on the go.

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5) Celery and peanut butter

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6) Avo, tomato and spinach leaves on crackers

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7)  A bowl of vegetable soup (garnished with chives)

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This is perfect for a Winters day! Thanks mum 🙂

Well that’s all from me today. What’s your favourite thing to snack on?

Please don’t be shy! I would love to hear your ideas.

*Please note I am not a Nutritionist. These are my thoughts, ideas and suggestions based on my own experiences and research.

How to throw together dinner in 3 easy steps

At my home we use a simple 3 step ‘formula’ to create delicious, healthy and incredibly satisfying dinners.

Just follow these 3 steps:

1) Choose a good quality protein. Whether it is fish, chicken, eggs, beef, lamb, tofu or lentils.  We love to do as much as possible on the BBQ, especially in Summer.  We try to minimise using processed ingredients/sauces and usually stick with olive oil, fresh herbs and spices. Good for the bank and better for your health.

2) Choose a grain and/or substantial vegetables.  Favourites for us include brown rice, sweet potato, corn or pumpkin. Alternatively a mixed stir fry with noodles can be inserted here 🙂

3) Go mad with salad! We have a large, fresh salad at every dinner sitting. We pile in the spinach leaves and add whatever vegetables we have in the fridge. Occasionally, depending on what else we are having, we will add a cheese, nuts or fruit. For dressing, we use a good quality olive oil and vinegar. Rock salt, pepper and a squeeze of lemon to add the final touch.

Spinach, Bocconcini and Cherry Tomato Salad

Spinach, Fig and Roasted Sweet Potato Salad

Roast chicken, vegetables and salad

Oven baked salmon, roast veggies and salad (click for more details on this!)

*Please not that cold winter nights call for something a bit more heart-warming.
That is tonight for us. My mums cottage pie is on the menu.. with a large green salad ofcourse 🙂

Happy dining!

Please share your dinner tips (in the comment section bellow) with me!  

Sunday PR and Baking

Sunday morning is usually my Bondi beach run day… however due to the miserable weather this morning Josh and I ended up running around the shopping centre instead.

Whilst Josh was checking out IPads, I used the opportunity to (sneakily) publicise my blog

Lol. I only managed to upload it onto 2 computers… before shame got the better of me.

I then headed home and decided to do a bit of baking.  A seeded-nut loaf seemed like the perfect idea. I called my mom for a rough ingredient list and she enlisted the help of her baking-guru-friend, Ilana.  Thanks Lanz 🙂

It is a pretty simple recipe and a slice of this loaf is the perfect way to fuel a workout.  It is loaded with nuts, seeds and wholegrains; making it high in fibre and protein.

To begin, turn the oven onto around 180 degrees.  Grease a loaf tin and set out all the ingredients, 2 large bowls, measuring utensils and a mixing spoon.

You can choose to use whatever nuts and seeds you like; I went with pecans, sesame seeds, sunflower seeds, pepitas and linseeds.

To begin you add all the dry ingredients together in 1 bowl.

  • 2.5 cups wholewheat self raising flour
  • 1/4 cup sugar
  • large pinch of salt

In another bowl, add the wet ingredients.

  • 1/3 cup oil
  • 2 eggs
  • 1.5 cups milk

Wet mixture and dry mixture

Combine wet and dry mixtures. Add nuts and seeds to mixture.This is what I added to mine (however you can be flexible in quantities and nut/seed selection here).

  • 1/2 cup chopped pecans
  • 1/2 cup linseed
  • 1/2 cup pepitas
  • 1/2 cup sesame seeds

Pour into loaf tin.

Pre-decorating

Combine 1 egg and a dash of water, and brush the loaf. Then sprinkle nuts and seeds to decorate!

Post-decorating, ready for the oven!

Place in pre-heated oven for about 1 hour (keep an eye on it!)

And then my friends… just wait patiently.  An aroma of deliciousness will fill your home and tease your taste buds.

Take out the oven and allow to cool, before enjoying with a cup of tea and your favourite spread.

Ready to be eaten

Happy Dad

Tea time is over and well enjoyed by all. I am off to squeeze in a body attack class @ the gym now. Happy Sunday everyone!

Whats’s on the menu for tea at your place?

Delicious Thai Dinner Idea

Thailand is a feast for the senses! The beautiful beaches, the delicious cocktails, the wonderful people, the affordable massages and the clear, blue waters perfect for snorkelling, kayaking and swimming.

However, one of the highlights from my recent trip to Thailand was the Thai cooking class Josh and I took in Koh Samui.

What attracts me to the Thai cuisine is the abundance of vegetables and fresh herbs. My protein of choice (When it comes to Thai) is usually always Tofu.

When we arrived at our hotel outdoor dining area, a wonderful array of ingredients and a portable stove had been set up.

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Some of the herbs, spices and ingredients

The Chef never spoke any English, so the receptionist translated for us 🙂

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One of the delicious dishes we cooked, was the Gaeng Kiew Waan (Green Curry). We were told that it originated from Central Thailand and is loved by most people as it is not as hot as other Thai dishes. In other words if you can’t handle the heat – this dish is for you!

We happily chopped, diced and sliced out little hearts away

 

And we came out with a delicious dish- our teacher was proud of us 😉

We sat down and enjoyed the fruits of our labour

Tom Yum Soup and Green Curry (center)

So, I recommend you give it a try. It is creamy, tasty, full of veggies and you can add any protein that tickles your fancy.

Here is the recipe:

Gaeng Kiew Waan (Green Curry)

Ingredients:

  • 100g meat / chicken / fish fillet / tofu
  • 50g green curry paste
  • 20g red chilli
  • 5g sweet basil
  • 10g fish sauce
  • 300g coconut milk
  • 50g eggplant
  • 50g beans
  • 10g sugar
  • ** add any other vegetables! Peppers, broccoli and carrot all work well

Method

  • In a pot, put the green curry paste and a bit of coconut milk
  • Stir and blend for 2 minutes
  • Add the protein
  • Add more coconut milk and vegetables
  • Add sugar and fish sauce to taste

Tips

  • Be sure to taste along the way, and modify to suit your preferences
  • It is hard to reverse adding too much fish sauce, so don’t be too generous!
  • Check out your local Asian grocer for any ingredients you have trouble finding

Enjoy! And let me know how you go!

Now, I turn to you. What is your favourite cuisine to cook at home?

Why I fell in love with running

People are often intrigued by the fact that I actually, for the most part, enjoy running.

Here are some of the reasons I love it so much

1)  ‘Running is cheaper than therapy’ –  running gives you the opportunity to unwind, relax and think things through in your head.

2) It gets the blood circulating and the heart racing – it is an instant mood enhancer!

3) It gets me outdoors.  I love nature, and I love being out in the fresh air.  Whether I run around my local neighbourhood or along the coastline @ any of the beautiful Sydney beaches – I am always inspired by my surroundings.

4) Music. Ballads. Feel good songs.  Singing like noone is listening (except the awkward encounter with the walker who doesn’t have earplugs in).

5) It keeps me feeling fit and healthy. And don’t we all like to feel that way?

What do you do that makes you feel good?