Lunch

This is one of my fav musclefood products. I will only ever post honest reviews, I’m not a fan of the chicken, but these, the mince and fish, oh and my precious egg whites. Just wow!!! These turkey hache steaks cook really quick, they go beautifully crispy are packed with protein and are so so so low fat. Syn free too!!! Had mine today with a large salad.

I found a fab code I use. Get 400g Extra Lean Free Range Steak Minc for 99p (Usually £3.50) its less than 5% fat, so free.

Code: NEWYEARMINCE
Expires: 31.01.17
Order up to 5 packs per order!

Link is here http://bit.ly/2j45LuO

Enjoy xxxxximg_3984

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Spice kits, gorge!!!

I’m LOVING these @spicentice kits and rubs!!!!!!!! Kits are syn free apart from the chilli (comes with chocolate so 4 syns in total) and make the most gorgeous meals! If recreating the recipes on the back just swop oil to fry light and anything else thats full fat to fat free. Honestly so tasty! Tandoori rub is free. Waiting on confirmation of the rest. So happy I found them. They’ve kindly given me a discount code for you all to use. Code is FOP20 for 20% discount until Sunday. Head to their website page to order xxx http://www.spicentice.com

 

Cajun chicken pizza 

Ingredients
½ small red onion, chopped

½ red pepper, 1/2 yellow chopped

1 tbsp chicken stock

1 tbsp tinned tomatoes 

1 tbs tomato puree

1 tsp oregano

1 tsp of basil

1 tbs of Cajun powder (use less if you don’t like it with a kick)

1 chicken fillet

Low calorie cooking spray

Low fat hard cheese, grated ( I used musclefood Mozzarella) 
Method
Place the onion, peppers in a small saucepan with the stock and simmer for a few minutes.
Add the tomatoes to the pan, tomato purée, herbs and spices.
Cut the chicken fillet in half horizontally, being careful not to cut it the whole way through. Fold open to make a butterfly shape. Spray a non-stick frying pan lightly with low calorie cooking spray then fry the chicken to give colour on both sides. Place the chicken on a baking tray and place in the oven, 220ºC/200°C Fan/Gas 7 for 15-20 minutes.
When cooked, place the tomato mixture on top of the chicken. Add the cheese and then put back in the oven for 5 minutes.
Serves: 1

Perfect for Extra Easy SP
Syns per serving: FREE

Add Syns if not using Cheese as a Healthy Extra on Original and Extra Easy. I did mine with salad and and a pizza topped mushroom. 

 Musclefood is just fantastic!! Check out these deals I’ve got

I have 2 codes, please see below:

 

4 Free Chicken Breasts on your order!

 

Enter code: NM0172146 at checkout.

 

Affiliated link – http://track.ilikethis.com/hit.php?w=138127&s=214&a=5529

 

Minimum spend of £25 applies – One code use per order – Max 4 breasts free.

 

 

5kg Chicken Breast Fillets now JUST £19!

 

Enter code: FOP19CHIC at checkout.

 

Affiliated Link – http://bit.ly/1WiPZv3

 

Minimum spend of £25 applies – One code use per order – Max 4 breasts free.

    
 

Smokey paprika BBQ sauce and musclefood sausages 

Working till later tonight so needed something filling.This is the musclefood chicken sausages, swede mash, veggies and my new creation, a smokey paprika BBQ sauce. I’d heard mixed reviews on the sausages, but I loved them!!! I’m going to do a full review and blog when I’ve tried all the products delivered today. These sausages are 1 syn each as per the sw app. I need to buy fruit, so dessert was the new aldi yogurts that I adore and the new sw choc orange hi fi bar, OMG how good are these peeps!!!!!

The sauce was as follows :-

BBQ sauce recipe

1 onion, peeled and roughly chopped

1 tsp mild chilli powder

1 tsp of smoked paprika (I added slightly more than this)

230ml passata

2 tbsp artifical sweetener

4 tbsp balsamaic vinegar

1 tbsp worchestershire sauce

1/2 tsp mustard powder

salt and freshly ground black pepper.

Spray a pan with fry light and sauté the onion and chilli powder and paprika over a low heat for 5 minutes until softened. Stir in the remaining ingredients, bring to the boil and simmer for 10 minutes until thickened. Season and serve.

Tag a friend you think would like this lunch or dessert x

  
    
   
 

Tuna, feta and freekeh salad!!! Gorgeous lunch!!

Hey all. 
OMG I’ve just had the best lunch!!! Had to share it!!!! It’s adapted from the cous cous recipe in the current sw magazine. I’m not a fan of cous cous, I prefer higher protein grains, like quinoa. I spotted this new product in tesco today and thought I’d give it a whirl. It’s called freekeh. I’ve never tried it before, I checked the app and it’s free!! 

Ingredients:-

Fresh basil

Freekeh 50g

250ml of boiling water

Spinach

Chunks of red onion

Vegetable stock

Seasoning

Tuna

Garlic clove sliced

Tomatoes

Peppers

Balsamic vinegar 

15g of feta (healthy extra or syn)

1. Bring the freekeh to the boil with 250ml veg stock, simmer for 15 minutes. 

2. Roast the tomatoes, onions, peppers and garlic, along with a tbs of balsamic vinegar. 

3. Wilt 200g of spinach, drain, squeeze out the water, set aside. 

4. Add the spinach, roast veg, seasoning, another tbs of balsamic vinegar, tuna and mix together with the freekeh.
5. Squeeze over some fresh lemon juice and add the basil leaves.

Eat!!!! Yummers!!!! 

Happy Fopping xxxx

   
   

My recent discoveries. Chia seeds and flaxseeds

Hi everyone. I hope you’re well. I’m really enjoying learning more about nutrition and broadening my knowledge on food. 

A PT recommended that I try flaxseed and a gym friend recommended chia seeds. Having never tired both I did some research, wow, I was blown away by the health benefits!!! Got to be worth a try. I looked them up to see about using them as a healthy extra and you can! Even better!!! 

Chia seeds 30g as a HEB or 25g is 5 syns. 

   
 Flaxseed that I use is 20g as a HEB and 25g is 6 1/2 syns.

   
 So far I’ve used the flaxseed in scrambled eggs with veggies and ZOATS pancakes. 

The chia seeds I made in to a pudding like breakie. I weighed out the seeds then soaked them over night in unsweetened almond milk, a tbs of stevia and a few drops of white chocolate and strawberry flavouring. The seeds swell over night and soak up the milk. Give them a stir then add some fruit, I choose strawberries. It was really nice! I was full from 8.30am until 1.30pm, which is a miracle for me!! I’m going to look in to some other ideas for using this, exciting!!! 

I bought the seeds from sainsburys and my sister got me the flaxseed from holland and barratt. 

If you’d like to learn more about the health benefits read below or give it a google! 

Happy Fopping xxx

Chia seeds :-

Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. 

They also give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for preventing dehydration during exercise or exposure to heat.
Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle (source).
According to Mountain Rose Herbs they contain “Essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.”
Additionally, “They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity. Chia seeds readily dissolve into the water, creating a substance that looks like gelatin. This gel-forming action is due to the soluble fiber in the Chia seed. Researchers believe that this same gel-forming phenomenon takes place in the stomach when Chia seed is consumed, thus creating a physical barrier between carbohydrates and digestive enzymes and slowing the conversion of carbohydrates into sugar. Slowing the conversion of carbohydrates into sugar helps with endurance and metabolic rates, which is beneficial for athletes and others”.
“For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace food within recipes. Bulking up a meal with Chia gel helps lessen the amount of food consumed, since Chia gel is primarily made up of water. Chia gel may also be used in place of fats within recipes, even within baked goods. Chia seed has hydrophilic properties, and can absorb more than 12 times its weigh in water. Because of this, Chia seeds can prolong hydration, helping retain moisture and regulate more efficiently the body’s absorption of nutrients and body fluids, including electrolyte balance.” (source)
Flaxseed:- 

The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food.

Unique Nutrient Features of Flaxseeds
The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World’s Healthiest Foods, flaxseeds comes out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads.
The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. The unique structure of lignans gives them a further health-supportive role to play, however, in the form of phytoestrogens. Along with isoflavones, lignans are one of the few naturally occurring compounds in food that function as weak or moderate estrogens when consumed by humans. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans. Sesame seeds come in second, but contain only one-seventh of the total lignans as flaxseeds. To give a few further examples, sunflower seeds contain about 1/350th as many lignans, and cashews nuts contain about 1/475th as many lignans as flaxseeds.
A third unique feature of flaxseeds is their mucilage (gum) content. “Mucilage” refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds.
This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit described below all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.
Cardiovascular Benefits
The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA—can be helpful to the cardiovascular system in and of itself. As the building block for other messaging molecules that help prevent excessive inflammation, ALA can help protect the blood vessels from inflammatory damage. Numerous studies have shown the ability of dietary flaxseeds to increase our blood levels of ALA, even when those flaxseeds have been ground and incorporated into baked goods like breads or muffins. When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection.
Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts. The overall anti-inflammatory benefits of ALA and lignans in flaxseeds has been further corroborated by studies in which flaxseed-enriched baked goods (like muffins) lead to decreases of 10-15% in C-reactive protein (CRP) levels. CRP levels are a commonly used indicator of inflammatory status in the cardiovascular system.
Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flaxseed—including flaxseed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flaxseed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodsteam have both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day.
Intake of flaxseeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the “good” cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flaxseeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber.
Although direct studies on flaxseed and blood pressure are limited (and mostly confined to flaxseed oil versus ground flaxseed), numerous studies have shown the ability of increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing so, decrease our risk of high blood pressure.

What do to with quark 

A really common question I get asked is what do I do with quark.  If you follow my blog or if you know me, you know I love quark!!!!! My all time favourite is the tesco one. It’s soooooooooo thick and creamy!! I adore it!!!

My top favs are :-

Mix a tub of quark with a sachet of options and a bit of stevia. Praline, mint or choc orange are my favs!!!

Mix it with some double concentrated sugar free squash and a pinch of stevia. Tastes just like a deluxe yogurt!

Mix it with stevia and flavourings, Sicilian lemon essence from tesco is heavenly!!!!

Use it for a sauce on lasagna. Mix it up and smooth it over your layers then add your hea of cheese.

For dips. Millions of tip ideas on the sw website.

In chicken supreme, recipe is on my blog or the sw website. 

Mix with a white chocolate options and serve with berries and a small crushed meringue for a low syn Eton mess.

Lastly I use it as an alternative to yogurt when on eesp for making pancakes, see my blog for my carrot cake pancakes.

For more ideas see this handy visual. Please feel free to comment on your fav ways to use it xx
  

Fav cupcake world flavourings so far :-

Fav cupcake world flavourings so far :-

I get asked this question all the time, so thought I’d write a quick blog on it. 
I use my flavourings in porridge, quark with stevia, fat free cottage cheese and berries sweetened, magic pancakes and lots more. 

Top five
1. Lemon cheesecake 

2. Mint chocolate

3. Orange chocolate


4. English trifle 


5. Digestive biscuit or the rhubarb and custard 

Some are stronger tasting than others. I found the coconut ones a bit over powering, but the rest have all be great!! I don’t measure mine out but I’d recommended adding a few drops at a time, then taste, repeat if necessary. 

All are syn free 

   

Check out http://www.cupcake-world.co.uk for the full list x

New fry light alternative

Hi all. So I’ve been testing out the new organic cooking spray with virgin coconut oil by the groovy food company.

The website describes it as “something new and very exciting for all you coconut oil lovers – we’ve taken our top selling organic virgin coconut oil and created a brand new cooking oil spray! Lovingly blending our delicious organic virgin coconut oil with organic rapeseed oil, this new addition to our Groovy Food family is the first of its kind available in the UK. It’s packed with essential Omega acids as well as brilliant Lauric acid, so it not only tastes great, but helps make you feel good too! And just when you thought it couldn’t get any better, our new coconut cooking oil contains just ONE calorie per spray. Great for frying, roasting and baking, it’s an exciting alternative to less healthy oils and fats and perfect for anyone following a low-calorie diet!”

I was really intrigued as there’s never been another option to fry light before. All the other spray oils have a syn value so I was excited!!

My only concern was that the coconut flavour would be too strong, the though of coconut flavour syn free chips didn’t really appeal!! I see fitness professionals cooking with coconut oil all the time on Instagram and so on, it’s the new in product at the moment isn’t it. I’ve used it as a moisturiser and a make up remover but never for cooking as it would be syns. So I was thrilled to see a syn free version.

So I started off just using it for things like scrambled eggs, omelettes, curries, pancakes sw stylie etc… The hint of coconut is very very subtle. It actually makes your food taste slightly creamier, which is gorgeous with eggs. It heats up fast in the pan too, so helps to really crisp up your food. The only thing I’m not keen on is the smell when it’s heated up, it doesn’t smell great but luckily it doesn’t taste like it smells. You’ll see what I mean if you buy it. The spray works perfectly and evenly distributes the oil in to your pan or on your food. It’ll last ages!!

Overall I’d certainly recommend it. It’s currently found in Tesco.

Happy Fopping xx

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