Meal Prep Sunday: What I’m eating this week

Thank god it’s finally starting to warm up in London! This week both of my meals are inspired by Asian flavours; I’ve made a Thai, Prawn, Noodle Salad and a Salmon Superfood Salad.

I love the fact that everyday at work I receive a free breakfast but all the cereals supplied are so high in sugar! This week I’ve made two portions of Mango Over-Night Oats and you can find the recipe here.

The Salmon Superfood Salad is my take on Pret’s Salmon, Kale and Quinoa Salad. It’s one of my favourite salads that they do and it’s so easy to recreate at home (and so much cheaper too).

If you’re like me, and you’re storing the salad in the fridge for a couple of days, don’t add the dressing until you’re ready to eat it.

You’ll need… 

  • 50g quinoa
  • 175ml water
  • 50g kale
  • 100g edamane beans
  • 1/4 head of broccoli, cut into small florets
  • 1 spring onion, thinly sliced
  • 6 radishes, thinly sliced
  • 2 cooked salmon fillets
  • 1 tablespoon sesame seeds

For the dressing… 

  • 2cm piece of ginger
  • 3 tablespoons rice wine vinegar
  • 3 tablespoons soy sauce
  • 3 tablespoons seasame oil

Cook the quinoa in a saucepan with the water for about 10 minutes with a lid on, take it off the heat but keep the lid on and let it steam for 5 more minutes – just to ensure that it’s light and fluffy.

In another pan blanche the kale, edamane beans and broccoli.

Whilst everything is cooking, prerpare the dressing. Simiply combine all the ingredients and stir.

Once everything is cooked add the veg and quinoa to a salad bowl along with the spring onions and radishes. Mix the dressing in.

Flake the salmon over the top of the salmon and finish by sprinkling the seasame seeds.

meal prep 3a

 

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Healthy-ish Chocolate Torte with a Toasted Hazelnut Crust

This recipe is part taken from Angela Liddon’s, The Oh She Glows Cookbook, part my own invention. I’m a big fan of clean eating, but I won’t be becoming vegan or removing sugar from my diet any time soon.

I use a hazelnut crust and there’s no butter in this recipe – this is what I deem as the healthy bit. But there’s chocolate and sugar in it and life’s too short not to enjoy dessert.  The hazelnut crust is the perfect complement to the rich and creamy chocolate filling – you’ll have people going back for seconds despite their best intentions.

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You’ll need… 

For the crust:

  • 75g hazelnuts
  • 100ml coconut oil
  • 3 tablespoons maple syrup
  • 150g oats

For the filling:

  • 475ml skimmed milk
  • 150g sugar
  • 75g coco powder
  • 3 tablespoons cornflour
  • 1 egg
  • 60g dark chocolate
  • 1 teaspoon vanilla extract

Prep Time: 45 minutes

Freeze Time: 4-6 hours, but preferably overnight

Firstly, we’ll need to make the hazelnut crust. Preheat your oven to 180°C and lightly grease a pie dish with coconut oil.

In a food processor, blitz the hazelnuts into a fine crumb. In a bowl  combine the hazelnuts, oil, maple syrup, and oats. The dough should stick together but it shouldn’t be super-sticky either. If it’s too dry try adding a bit of water.

Put the dough into the pie dish, and with your fingers spread it out starting from the middle, moving outward and update along the side of the pie dish.

Bake the crust, uncovered, for 10 minutes until lightly golden. Remove from the oven and set aside on a rack for 15-20 minutes.

Now for the filing.. once you’re removed the crust from the oven combie a 1/4 of the milk, with the sugar, coco powder, corn flour, and the egg – stir this all together with a whisk.

Gently heat the rest of the milk in a saucepan until tiny bubbles start to form around the edge – do not boil the milk. Add sugar mixture to the hot milk with the chocolate and vanilla and cook over a medium heat until it’s thick and bubbly, stirring constantly.

Pour the mixture into the prepared crust and place in the freezer for a couple of hours.

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5 Ways to Enjoy Toast; The Polish Bakery

Last week I received the most incredible delivery of breads and cakes from The Polish Bakery. They’re known for their Sourdough breads which are all completely additive and preservative free. I’m a firm believer that bread should be a part of your diet and with healthy breads like these, there’s no need to cut carbs.

They’ve recently launched a new range of chia seed breads which are all high in fibre and protein, which helps you stay fuller for longer. I always start my day with a piece of toast (or two) and here are some ways to enjoy it:

Bruschetta

Brush a bit of olive oil on the toast and top with chopped cherry tomatoes. It’s also nice with a splash of lemon juice, garlic and rocket.

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Avocado and Smoked Salmon

This is by far my favourite way to enjoy toast. I mash the avocado with a little lime juice, olive oil, salt and pepper. Spread it on the toast and top with smoked salmon. For me, it’s the perfect breakfast.

Cream Cheese and Cucumber

Perfect if you’re looking for a quick, simple lunch

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Eggs and Mushrooms

If you have a little more time in the morning this recipe is perfect. I simply cook the mushrooms in a little butter and garlic. I prefer my eggs fried as I love crispy whites.

Peanut Butter and Banana

If you want something a little sweet in the morning, I’d recommend this. I’m obsessed with Pip & Nut’s Peanut Butter at the moment. Simply spread your nut butter on the toast, top with banana and sprinkle with cinnamon.

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A Grecian Feast at The Real Greek

Growing up in North London has meant I’m pretty familiar with Grecian cuisine (and I’ve been known to eat whole tubs of Taramsalata in one sitting, oops). The Real Greek are launching a cookbook in mid-July, and I was invited along to their Shepherds Bush branch to taste some dishes. It’s got a prime location on the Southern Terrace of Westfields shopping centre – and on a nice sunny day it’s so easy to forget that you’re still in England.

Tonia Buxton is one of the brains behind the book. She’s incredibility personable and she’s so passionate about Greek culture and cuisine – it was a real pleasure to meet her.  She went all out and put on a complete feast for us, and my god, it was delicious.

One of the things that I love about Grecian cuisine is that you’re almost always guaranteed as atmosphere. It’s centred around the family, everything is shared, and dinner is never rushed.

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We started off with a range of cold and hot Mezes. One of the dishes that really stood out for me was the Tiropitakia. It’s a filo pastry parcel stuffed with a creamy leek, spinach and feta filling and it was simply divine.

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Make sure you get the Grilled Octopus, it’s such a simple dish but it’s done so well wasn’t chewy at all. When it comes to sides, a Greek Salad is obligatory to help balance all the flavours.

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If you’re still hungry after all that food, you absolutely have to try the Bougatsa – a filo custard pie. It’s the perfect end to a fantastic meal.

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One of the things I love about the menu is that the calories are noted next to every dish, which is great for someone like me who meticulously tracks everything they eat.

I’ll definitely be spending some sunny summer evenings cooking my way through this book and I can’t wait to share  some of these dishes with you. The book comes out on the 14th July and you can pre-order it here.

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The Real Greek, Southern Terrace, Westfield Shopping Centre
London, W12 7GB

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Meal Prep Sunday: What I’m eating this week

I’m always preaching about the benefits of meal prep. It really helps me stay on track, especially in terms of snacking.

This week I made some lamb kebabs with a carrot and mustard seed salad, and two portions of chicken with artichokes, rocket and quinoa. I got the recipe from this month’s Women’s Health Magazine – it’s so tasty and simple to make!

You’ll need:

  • 2 chicken breasts
  • 1 lemon
  • 1tbsp olive oil
  • 2 garlic cloves
  • 4 artichoke hearts
  • A handful of rocket
  • 20g Parmesan
  • 250g precooked quinoa

Mix the chicken with half the lemon, oil and garlic and place in the oven for 30 minutes at 180c

Meanwhile mix the quinoa, rest of the lemon, artichoke hearts and rocket.

When the chicken is cooked, place it on top of the salad and add some shaved Parmesan.

meal prep 2

I also whipped up some coconut slices for me to keep my sugar cravings at by – let me know if you want the recipe for them!

meal prep 2b

 

 

 

 

High Sky Yoga followed by Brunch at Beany Green

Last Sunday I started my day with an early morning yoga session at Sky Garden. Not many people can say that they have worked out surrounded by fresh flowers and with 360-degree views of London, so it was a really nice change to my usual routine. Sky Garden is the perfect place for early birds, like me, to soak up the morning sun.

The flow of the yoga was pretty fast, leaving me breathless – but our yoga instructor had a lovely calming voice, making it easy to follow her. I’m not the greatest at Yoga, I do enjoy it and definitely don’t practice as much as I’d like.

yoga gardern

After the class we headed to Beany Green, which is an Australian inspired cafe whose brunch menu is packed with healthy food and bold flavours. Make sure you sit outside as you can overlook Broadgate Circle.

beany green menu

You can choose to make your brunch bottomless but we fancied detoxing after our yoga session. I had an amazing smoothie, the yogi berry. It was so creamy and delicious, and it went down a treat.

beany green drinks

I opted for the avocado toast which is served on fermented activated charcoal sourdough. Activated charcoal is meant to help whiten teeth, alleviate bloating and help with hangovers – it’s unusual and it tasted good but I won’t be incorporating it into my daily diet.

beany green avocado

Scott went from the Bondi breakfast, which comprised two poached eggs, bacon, sausages, mushrooms, half an avocado and a dollop of homemade chilli pesto on sourdough bread – admittedly I eat all the pesto as it went really well with my dish too. The bacon could have been crispier but it was all washed down with excellent coffee.

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Beany Green is also the perfect place to refuel after hitting 1Rebel as both are in Broadgate Circle.

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Beany Green, Broadgate Circle, London, EC2M 2QS

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Meal Prep Sunday: What I’m Eating this Week

A lot of people at work constantly tell me how healthy I am, they’re right… sort of.  I don’t think I have a bad diet at all – but my biggest downfall is eating out. I’m a huge foodie and I just can’t say no to trying new dishes and restaurants. During the working day I try and control my diet by cutting out processed food. I’m a huge advocate of meal prepping all my lunches and snacks on a Sunday. One, it saves money. And two, it’s so much better for you!

meal prep

This week I’ve made two portions of turkey and feta meatballs by Joe Wicks and a cashew stir fry by Madeleine Shaw. On Fridays I then tend to treat myself to either sushi or pho.

I’m also really trying to up my protein intake so I’ll be starting to incorporate some protein powder into my diet and I’ll be trying out MyProtein’s range.

my protein

If you’re wondering what snacks I eat to help conquer my cravings, check out my previous post here.