Tropical Berry

Serving: 1

Ingredients

  • 1 Scoop PSN Just Strawberry Whey Protein (or Vanilla)
  • 250ml Coconut Milk
  • 1tablespoon uncooked rolled oats
  • half cup frozen mixed berries
  • half teaspoon vanilla extract

Method

Place all the ingredients in a blender and whiz until smooth.

Drink and enjoy

 

Advertisements

Berry Popsicle

Ingredients

  • Berry coulis:
  • 250 ml mixed frozen berries
  • 80 ml xylitol granules
  • 15 ml water
  • Cheesecake layer:
  • 80 ml water
  • 80 ml xylitol granules
  • 5 ml lemon juice
  • 5 ml vanilla essence
  • 250 ml plain double cream yoghurt
  • 180 g plain cream cheese, at room temperature
  • Nutty layer:
  • 30 ml raw cashews, chopped
  • 30 ml toasted flakes
  • 30 ml desiccated coconut
  • 15 ml xylitol granules
  • 5 ml cocoa powder

Method

For the berry coulis, place the berries, xylitol and water in a small saucepan and simmer for 5 minutes. Press down on the berries with a spoon to crush them slightly and allow to cool. 

For the cheesecake layer, heat the water, xylitol, lemon juice and vanilla in a saucepan for 2 minutes until melted. Remove from the heat and allow to cool for 5 minutes. Combine with the yoghurt and cream cheese and whisk with an electric whisk until smooth. 

For the nutty layer, stir everything together. Add ¼ cup of the cheesecake mixture and stir until combined. 

To assemble, divide the berry coulis between 8 large popsicle moulds. Top it off with the cream cheese mixture, leaving about a 1cm gap at the top of each mould. Use a skewer to lightly swirl the berry coulis and cheesecake mixture together in each mould. Top each one off with a layer of the nutty mixture. Add wooden popsicle sticks and freeze for at least 6 hours or overnight. Check on the wooden popsicle sticks after 1 hour of freezing time to make sure they are still centered and standing up straight. Adjust if needed. 

Tip: Frozen berries give the best colour, but fresh berries can be used.

Chermoula-crusted fish with butternut and mint

Servings: 4

Ingredients

  • 4x 200g salmon fillets
  • olive oil

Chermoula Sauce:

  • 10g fresh coriander, chopped
  • 1 small red chilli, chopped
  • ¼ tsp smoked paprika
  • 1tsp ground coriander
  • 1tsp ground cumin
  • 2Tbs olive oil
  • 1Tbs lemon juice
  • sea salt and black pepper

Butternut Couscous:

  • 2Tbs butter
  • 1 small butternut, cubed, parboiled
  • 5g fresh mint
  • 2 cup cooked and seasoned couscous
  • 75g pomegranate rubies
  • olive oil for drizzling
  • juice of ½ a lemon

Method

  • Preheat oven to 180ºC.
  • Mix together all sauce ingredients.
  • Place fish on a lined baking tray, top with sauce.
  • Season, bake for 7–10 min. Set aside.
  • Heat a frying pan, add butter and toss in butternut, pan-fry gently until golden brown and cooked through.
  • Season well, allow to cool. Toss with mint, couscous and pomegranate. Drizzle over olive oil and lemon juice.

Serve: With butternut couscous.

Lemon pork fillet schnitzels

Servings 2

Ingredients

Potato salad

  • 400g potatoes
  • 3Tbs mayonnaise
  • 1Tbs crème fraîche
  • 2Tbs baby capers – drained
  • 1 lemon’s zest
  • 2tsp lemon juice
  • Salt and freshly ground black pepper
  • 1tsp flat leaf parsley – finely chopped

For the schnitzels

  • 2 x 180g pork fillets – fat trimmed
  • Salt and freshly ground black pepper
  • 1large free-range egg
  • 2Tbs plain flour
  • 75g coarse dried white breadcrumbs
  • ½ lemon zest – finely grated
  • 15g Parmesan – finely grated
  • 300ml cooking oil

Method

For the potato salad:

  • Half-fill a pan with salted water and bring to the boil.
  • Add the potatoes and return to the stove. Cook for 15 – 18 minutes or until just tender. Drain in a colander and rinse under running water until cold.
  • Mix the mayonnaise, crème fraîche, capers, parsley and lemon juice in a large bowl.
  • Cut the potatoes and stir into the mayonnaise dressing with the lemon zest.
  • Season to taste.

For the pork schnitzels:

  • Sandwich the pork between 2 sheets of cling film.
  • Flatten using a rolling pin or meat mallet to create an even thickness of ½ – 1 cm.
  • Remove the cling film and cut the flattened fillet in half lengthways.
  • Season on both sides with salt and freshly ground black pepper. Repeat the process with the remaining pork.
  • Beat the egg in a bowl. Sprinkle the flour onto a plate.
  • Mix the breadcrumbs, lemon zest, Parmesan and a good pinch of salt in a shallow bowl until well combined.
  • Dredge each piece of pork first into the flour, dip it into the beaten egg, and cover it in the breadcrumb mixture until completely coated.
  • Heat the oil in a large frying pan. Add 2 of the schnitzels to the pan and fry for 2 – 3 minutes on each side until the coating is crisp and golden brown.
  • Remove from the pan and drain on kitchen towel. Repeat the process with the remaining pork schnitzels.
  • Season with a squeeze of lemon.

Low carb strawberry shortcake

Servings 8

Ingredients

Cake:

  • 250 ml almond flower
  • 125ml coconut flour
  • 125ml xylitol
  • 1tsp baking powder
  • 6 large eggs
  • 1 cup double cream yoghurt
  • 80ml sunflower oil
  • 60ml milk
  • 1tsp vanilla essence
  • pinch salt

Roasted Strawberries:

  • 8 strawberries
  • 1Tbs xylitol
  • To Serve:
  • ½ cup cream
  • 1tsp xylitol
  • seeds from ½ vanilla pod
  • 40g slivered almonds
  • mint leaves – to granish

Method

  • For the cake, preheat the oven to 170°C.
  • Line a 22cm loose-bottom cake tin with baking paper.
  • Stir the almond flour, coconut flour, xylitol and baking powder together in a large mixing bowl.
  • Combine the eggs, yoghurt, oil, milk, vanilla essence and salt in another mixing bowl and whisk until smooth.
  • Whisk the wet mixture in with the dry mixture.
  • Pour the cake batter in the prepared cake tin and bake for 30 minutes or until a cake tester comes out clean when inserted.
  • Allow the cake to cool in the tin for 15 minutes before transferring to a cooling rack.
  • For the roasted strawberries, pre heat the oven to 190°C.
  • Arrange the strawberries in a baking dish and sprinkle the xylitol on top.
  • Roast for 20 minutes and allow to cool.
  • To serve, whip the cream, xylitol and vanilla seeds together until stiff.
  • Spread this over the cake, scatter the almonds on top and cut into 8 portions.
  • Place a roasted strawberry on each portion and garnish with mint, if preferred.

 

Tip:

To turn this cake mixture into cupcakes, simply divide the batter between a muffin tin lined with 12 cupcake liners and bake 12-15 minutes.

Physical activity and exercise

Physical activity and exercise

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

  • Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
  • Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
  • Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
  • Regular exercise can help control weight gain and in some people cause loss of fat.
  • Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week.
  • Exercise can be broken up into smaller 10-minute sessions.
  • Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
  • People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
  • Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.
  • Children need exercise; play outside of the home is a good beginning.
  • Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder).
  • Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.

Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

  • Men over age 40 or women over age 50
  • Individuals with heart or lung disease, asthma, arthritis, or osteoporosis
  • Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily
  • Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease
  • Individuals who are morbidly obese

Consequences of physical inactivity and lack of exercise:

  • Physical inactivity and lack of exercise are associated with heart disease and some cancers.
  • Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes).
  • Physical inactivity and lack of exercise contribute to weight gain.

Chili-Rubbed Steaks & Pan Salsa

Serves: 4

Any cut of steak will work for this recipe, I especially like the flavour of rib-eye with these seasonings; look for steak that has been thinly cut.

Ingredients

450g 1½cm thick steaks, trimmed and cut into 4 portions

2 teaspoon chilli powder

2 teaspoon kosher salt, divided

2 teaspoon extra-virgin olive oil

4 plum tomatoes, diced

4 teaspoons lime juice

2 tablespoon chopped fresh cilantro

Method

  1. Sprinkle both sides of steak with chilli powder and ¼ teaspoon per steak. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
  2. Add tomatoes, lime juice and the remaining ½ teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks.
  3. Serve the steaks topped with the salsa and salad.

Indian Spiced Prawns

Serves: 4

 Ingredients

1 tablespoon yellow split peas

1 tablespoon coriander seeds

1 teaspoon cumin seeds

1/4 teaspoon black peppercorns

1 dried red chile, such as thai, cayenne or chile de arbol

2 tablespoons finely chopped fresh cilantro

1 teaspoon tamarind concentrate

1/2 teaspoon salt

500g raw prawns (16-20 per 500g), peeled and deveined

1 tablespoon canola oil

1 teaspoon black or yellow mustard seeds

1/4 cup minced shallots

1/2 cup water

Method

  1. Toast split peas, coriander, cumin, peppercorns and chilli in a large skillet over medium heat, shaking the pan occasionally, until the peas turn reddish brown, the spices become fragrant and the chilli blackens slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground black pepper.
  2. Combine cilantro, tamarind concentrate (or lime juice), salt and the spice blend in a medium bowl. Add prawns and turn to coat. Cover and refrigerate for 30 minutes. (Do not marinate for more than 2 hours or the acidity in the tamarind will affect the prawns’ texture.)
  3. Heat oil in the pan over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the skillet. As soon as the popping stops, add shallots and the prawns in a single layer and cook until the undersides of the prawns turn salmon-pink, 1 to 2 minutes. Turn the prawns and cook until the other side is pink, 1 to 2 minutes. Add water and continue cooking for 1 minute.

Serve immediately on a bed of brown basmati rice.

Note: Lime juice is an acceptable substitute if you can not find tamarind concentrate

 

Lemon & Dill Chicken

Servings: 4
 
A taste of the Mediteranian, fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts.
 

Ingredients

• 4 boneless, skinless chicken breasts (1-11/4 pounds)
• Salt & freshly ground pepper to taste
• 3 teaspoons extra-virgin olive oil or canola oil, divided
• ¼ cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

Method:

1. Season chicken breasts on both sides with salt and pepper. Heat 11/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
 
2. Reduce heat to medium. Add the remaining 11/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
 
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed
platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
 
Per serving: 170 calories; 6 g fat; 3 g carbohydrate; 24 g protein

Drop The Yolk

Don’t eat the egg yolk.

I’m not sure which came first: my love for poached eggs on avocado toast or the science supporting the health benefits of whole eggs, yolks included. Either way, I’m on board with the advice to eat whole eggs since yolk contains much of eggs’ nutrients, and can make meals more satisfying.

There is one exception, though: I still recommend egg whites in omelets (or reducing the amount of yolk you use), especially if you like to add cheese. For the average person, three whole eggs plus cheese adds up to more calories than likely needed.