Posts Tagged ‘Clean Eating’

Cacao & Agave Chia Pod

cacao agave chia pod

 

I’ve been at it again! I’ve made another flavour chia pod to add to my list! Can’t wait to keep adding some more! This one is by far my favourite!

Ingredients:

  • 2 tbsp chia seeds
  • 1/2 cup coconut milk
  • 1 tbsp agave nectar
  • 1 tsp cacao powder

Method:

  • Mix all ingredients together in a small kilner jar or ramekin dish
  • Make sure the cacao powder is really well blended, you may have to make a small folding action to get this to mix in well.
  • Pop in the fridge for the seeds to swell and for the mixture to chill overnight.

I’m going to keep adding recipes for these Chia pods, if anyone has any ingredient requests that they want me to experiment with add them in the comments and I will try and make something to tantalise your tastebuds 🙂

Love Roo xx

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Sausage Crust Sweet Potato & Spinach Quiche

paleo sausage crust quiche

I am a HUGE meat eater! I genuinely couldn’t live without it! To curb my meaty cravings I love making this sweet potato quiche with a sausage crust instead of a pastry one

 

 

 

Ingredients:

  • 500g Sausage meat
  • Medium sweet potato cubed
  • 1/2 cup diced red onion
  • handful of spinach
  • 3 eggs
  • 2 cloves garlic
  • 1 tsp mixed herbs
  • 1/4 tsp oregano

Method:

  1. Preheat oven to 180C
  2. Get a pie dish and press the sausage meat into the base and up the sides to form your crust, really squish it into place. I used the back of a spoon to really get it against the sides
  3. Cook the sausage meat for 20 minutes
  4. Then in a pan, cook your onions and sweet potato
  5. Once the potatoes start to become tender should be about 5 – 7 minutes add our spinach and cover the pan to let the steam wilt the spinach
  6. After a couple of minutes remove from the heat and add in the herbs.
  7. Once the mixture has cooled a bit then add the eggs and stir.
  8. Once your sausage meat has reached the 20 minute mark, remove from the oven and add in the sweet potato eggy mixture and cook for a further 30 minutes.

I love my quiche hot so I ate it straight from the oven 🙂

Love Roo xx

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Eggs – How Many Should You Eat A Day?

Basket with eggs - are eggs healthy

How many times have you read up on various diets and heard people saying they only eat egg whites and casting dietary shame upon the yolk because of it’s fatty cholesterol content? Myth busting time! The egg yolks are fine! It provides you with essential fats and most people don’t know that egg allergies are usually a reaction to the whites not the yolk! Let’s delve a little deeper into this and I will explain why eggs are not bad for you at all and as with everything else you eat, it’s simply about eating things in moderation.

Cholesterol is a term used as a bad and scary word and people want to avoid it because high cholesterol means heart disease. But did you know that each and every body cell needs cholesterol to help keep your brain working to help formation of nerve cells and also forming important hormones; testosterone, oestrogen and cortisol.

There are two types of cholesterol; blood and dietary. Blood cholesterol is produced mainly by your liver and dietary cholesterol is naturally present in animal food products.

Paleo studies have shown that our bodies are well adapted in consuming dietary cholesterol and eating egg yolks in particular does NOT increase blood cholesterol levels. In fact what affects blood cholesterol is your diet alongside eating those egg yolks. For example frying them in bad fats and oils will have a negative affect on your blood cholesterol not because of the eggs but because of what your are cooking them in. If you’re eating a clean paleo diet the eggs yolks and other dietary consumption will reduce the risk of high blood cholesterol levels which we all know leads to heart disease.

Equally as important as with any diet, keep it in moderation. Try not to eat eggs and only eggs for breakfast, lunch and dinner! If you are eating them daily aim to keep it around 2 – 4 eggs a day.

I hope that’s cleared things up a bit!

Love Roo xx

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Paleo Minced Beef & Bacon Meatloaf

Paleo MeatloafOne of my favourite meals is meatloaf, it really feels like a warm hearty meal and fills you up nicely! It tastes delicious with mashed potato and some onion gravy! mmmmmmm……

 

 

 

 

Ingredients

  • 650 grams of Minced Beef
  • 8 rashers of bacon diced
  • 1/4 cup of ground almonds
  • 3 eggs
  • 1/2 cup diced red onion
  • 1/2 cup of peppers diced
  • salt and pepper to taste

Method:

  1. Preheat the oven to 180C
  2. Mix together all of the ingredients until everything is bound together.
  3. Pour the mixture into a loaf tin
  4. Cook for 1 hour until cooked through

Love Roo xx

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Vanilla & Cinnamon Chia Pod

Vanilla and cinnamon chia pod

 

My current obsession is chia seeds, this wonderful superfood is really helping me to get lots of omega 3 in to my diet which I am missing because I dislike fish 🙁

To add some fun and variety I decided to make my very own chia pods to store in the fridge and I can grab them whenever I feel the need for something sweet to tickle my tastebuds!

Ingredients:

  • 2tbsp chia seeds
  • 1/2 cup coconut milk
  • 1 tsp vanilla extract
  • 2 tsp cinnamon

Method:

  1. Add all of the ingredients together in a small kilner jar or ramekin dish
  2. Combine until well mixed and pop in the fridge overnight
  3. The chia seeds will swell in the liquid and will make it more gelatinous and yummy!

Doesn’t get any easier than that! I will be trying out plenty of other recipes version of this so watch this space for some more sweet treat inspiration!

Love Roo xx

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Sweet Potato & Spinach Mash

sweet potato spinach mash

Sometimes you focus on the main meal so much that you forget about adding a bit of variety to your side dishes!

This adds no extra time to our prep or cooking but adds some much needed nutrients to your diet!

Simply boil some sweet potatoes ready to mash, during the last 5 minutes of the potatoes cooking tear and steam a handful of spinach until wilted (steam it over the same pan our cooking the potatoes in). Mash the potatoes as normal then stir in the spinach.

Yum!

Love Roo xx

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Paleo Agave, Mustard & Garlic Chicken

agave mustard garlic chicken and sweet potato spinach mash

This recipe is absolutely scrumptious and tastes awesome with sweet potato and spinach mashed potatoes!

To make this dish all you need is:

  • 2 Chicken Breasts
  • 1/3 cup dijon mustard
  • 1/4 cup agave nectar
  • 2 cloves garlic crushed
  • 1 tbsp apple cider vinegar
  • 1 tsp rosemary
  • 1 tsp thyme

Firstly preheat the oven to 180C

Then mix together the mustard, agave nectar, crushed garlic, cider vinegar, rosemary and thyme.

Place some parchment paper in a small roasting tin and place the chicken breasts on top.

Then spoon the agave mustard mixture over the chicken breasts and ensure they are evenly coated.

Cook for around 30 minutes until chicken is cooked through.

Love Roo xx

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Pasta Carbonara

Carbonara

Okay, so normally I try to stay away from pasta because for me it is a slippery slope and I find after one mouthful I could eat enough to feed a small army! As part of my diet I aim to eat clean and as close to Paleo as possible which means pasta is on the “naughty” list, however I allow myself the occasional treat and whenever I do I always make sure I go for wholegrain pasta to make it the healthiest option possible!

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Free Nutrition Plan for 3 People!

Healthy Life wooden sign with a beach on background

To further the offering of my blog I have recently studied a Nutrition in Fitness course so that I can start providing 12 week nutrition plans to those that need that extra helping hand to get them started on their healthy living journey. To start this off I am looking for 3 lovely individuals who want to help me build my portfolio to go alongside my own weight loss success of losing 2.5 stone over the course of 12 months! So I am offering the opportunity for 3 people to receive this nutrition plan free of charge and all I ask in return is that you send me your progress photographs and measurements at the beginning, during and at the end of the 12 weeks and that you are happy for me to use these images and stats on my website, social media sites and within my portfolio. Easy peasy!

As part of the 12 week plan I will provide a list of recipes, meal plans, foods you should be eating or eliminating, important information about nutrition and eating a healthy diet as well as weekly updates (or more frequently if required) to provide support via email, facebook messenger and I would also recommend using the My Fitness Pal app and I will monitor your daily intake and advise on where you are doing well and where you can improve.

If you would be interested in this please email me at roo@rooderennes.com with the following information.

  • Current weight
  • Current measurement of thigh, hips, waist, chest and arms
  • Goal weight and goal measurements
  • What diets / weight loss techniques have you tried previously?
  • What did you like about it?
  • What didn’t you like, or what made you stop?
  • Dietary requirements (please note that if you have any serious dietary issues it is best to consult your GP prior to making any major changes to your diet)
  • Are you currently training / working out?
  • If yes, please supply further details; what training are you doing, how often and how long do you work out for?
  • Please send 3 photos of yourself in tight fitting clothing (front view, side view and back view)

The closing date for applications is 28th February 2015. I will contact the successful individuals by 9th March. All other applicants will be offered a 10% discount off the nutrition plan fee once it is fully launched later this year as my way to say thank you for showing interest 🙂

I look forward to hearing from you!

Love Roo xx

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Hearty Chorizo, Kidney Bean & Veggie Soup

I am soooooo in love with a nice warming soup, especially when there’s such a chill in the air, it warms your cockles and muscles alive alive-o! Added bonus it’s a one-pot dish so minimal washing up afterwards – it’s win win!

chorizo soup IMG_20150207_121020

Ingredients

  1. 3 garlic cloves
  2. 1 red onion
  3. 2 tbsp coconut oil / ghee
  4. 1 red pepper
  5. 1.5 – 2 tbsp tomato paste
  6. 1.5 pints vegetable stock
  7. 1 medium sized sweet potato
  8. half ring of chorizo
  9. 1 courgette
  10. 1 tin of kidney beans
  11. 1 tin of coconut milk (use cream at top)

Method:

  1. Melt the coconut oil or ghee in a large saucepan
  2. add the chopped garlic cloves and onion and fry for a couple of minutes
  3. Then add the red pepper and fry for a couple more minutes
  4. Add a small amount of the vegetable stock and tomato paste to a measuring jug and mix until thick
  5. add this to the pan and then add the remaining amount of stock and potatoes
  6. bring to the boil and simmer for 30 minutes stirring occasionally
  7. then add the courgette and chorizo and kidney beans (drained) and stir.
  8. cook for 15 minutes
  9. then add the coconut cream and cook for a further 15 minutes

Serve and devour!

Love Roo xx

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