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Fi mum23

Royalty, Wife, Mummy, friend, teacher, student & fitness blogger

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substituting unhealthy elements

Chicken & sweet potatoes.. my fave !!

Yes, I gotta say…. the fact that my family doesn’t complain about how much chicken & sweet potato are plated up for them each fortnight can only be a testament to my skills when it comes to variety !! (Yay Me !!)

Tonight I once again had a hankering for chicken, but my actual craving was not too healthy, so I had to come up with another plan.  As I’m sure you’re curious what my craving was….  it was chicken & mushroom Calzone.  As the bread option is not super fab to have, especially in the evening.. I thankfully managed to put my craving aside.  Good thing really, as I’m pretty sure tonight’s meal was one of my finest… and I totally just made it up as I went along (as I often do).  In the interest of utter honesty, I was also feeling extremely LAZY tonight.. I wanted a delicious meal, requiring very LITTLE effort to prepare.  Check out the method… WAY EASY !!

As I have no idea what is a suitable name for my creation tonight, let’s just call it Fi’s chicken surprise !! 

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Now, some things I want to make clear here….

  1.  this is my HUSBANDS serving size, mine was like maybe the same sweet potato fries, but about a third of the chicken.  I gotta tell you though, it was sooooo hard to not go back for seconds of the chicken.
  2. Yes, aren’t you all impressed how much effort I put into making my photo like super professional.  ha ha.
  3. Yes, I use a LOT of Turmeric in my cooking, hence the now empty bottle.. whoops.  (not to self… add Turmeric to shopping list).  PS…  Turmeric is WAY GOOD FOR YOU !!

So.. how do you make this masterpiece I hear you say….

Ingredients

  • 1kg Skinless chicken breast, cut up into small slices
  • 150g fresh spinach
  • 120g cut up mushrooms
  • small red onion finely sliced
  • Parsley, Basil & Tumeric (vary to taste)
  • 4 generous dollops of cottage cheese

Method

  • Preheat oven to 180°C
  • Place all ingredients into oven-safe pan, or foil tray.
  • Using a wooden spoon, stir up all ingredients.
  • Cover with foil and place in pre-heated oven for 1hr.

Once you have your chicken dish in the oven, start preparing your sweet potato fries.

Ingredients

  • 2 medium to large sweet potatoes, peeled and cut into fries
  • Cinnamon
  • butter (not Margarine peeps.. that stuff is GROSS)

Method

  • Microwave for 16mins with a dob of butter  & some cinnamon sprinkled on top.
  • Once par-cooked in microwave, place on an oven tray and in the oven with your chicken dish.  Leave to cook/crisp for the remainder of the chicken cooking time.
  • Serve up & ENJOY !!!

This meal was so so easy to make.. and the whole family was impressed.  DH even went back for seconds.

Enjoy & be blessed peeps !!  xox

It’s HEALTHY recipe share time

Today it occurred to me that I really should be sharing my recipes as part of my fitness & healthy living journey.  I originally found it difficult to break away from my ‘tried & true recipes’ and change over to 99% healthy eating, but now that I’m in the swing of things, it seems totally natural to cook this way.  :0)  It can be super easy for you to switch over too.

My ‘tried & true recipes’ involved eating a pasta meal of some sort at least once a week, sometimes twice a week.  Lasagna, pasta bake, spag bol, Tuna bake etc etc.  There was also a couple of serves of white potato mash consumed each week.  My first step was to cut out the pasta and switch over to Sweet potato.  The pasta cut out was pretty easy as I just serve my own portion size up prior to adding noodles, pasta etc.  I also switched over to cooking with only extra virgin coconut oil… so yummy .. and so good for you. Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol in your body, but also help to convert the “bad” cholesterol into good cholesterols. By Increasing the saturated fats in the body, it helps promote heart health, and lower the risk of heart disease.  I’ve had to ‘trial run’ a few different organic brands as my children aren’t crazy for the actual coconut smell & flavour.  I personally love it, but have had to settle on the brand I now use in order to keep the peace at home.

As I’ve already said, for myself, I have swapped out white potato for sweet potato in EVERY situation where I once used white.. mashed potato, baked potato, potato chips, potato bake, use in casseroles etc.  My family still like the white potato a lot so in most situations (except the mashed variety), it’s easy to still give them the white and I just have the sweet.  I have found that the thermomix makes SUPER delicious sweet potato mash.  It’s even a hit with the fam-bam !!

Ok… so the first recipe I’m going to share with you all is my Cashew Satay Chicken & vegetable casserole.  I make this for my family once a fortnight or so, but have used it a couple of times as my ‘go to meal’ when I’m preparing a meal for a needy family etc.

satay chicken

Ingredients

  • 1 kg skinless chicken breast
  • 1 medium onion
  • 5 or 6 garlic cloves
  • 120g fresh spinach
  • dessert spoon coconut oil
  • 2 large carrots
  • 1 large sweet potato
  • can of corn kernels
  • 2 x zuccinis
  • 175g mushrooms
  • 3 stalks celery
  • 175g broccoli
  • 175g Cauliflower
  • 2 x large dessert spoon of organic cashew butter
  • 2 x dessert spoon organic natural honey
  • 2 x dessert spoons cottage cheese.

Method

  1.  Dice up chicken & all vegetables into small pieces (onion & garlic very small… I use my tupperware happy chooper.)
  2. Heat coconut oil on medium to high heat in a large dutch oven sized saucepan
  3. Cook onion, garlic & mushrooms until softened and caramelised.
  4. Add all remaining diced vegetables, turn right down to low and cover.
  5. Stir every few minutes.
  6. When your broccoli has turned a lovely bright green, it’s time to add the chicken.
  7. Add your chicken to the pot, stir through and cover.
  8. Stir every few minutes until your chicken is cooked through.
  9. Add your Cashew butter, honey, corn kernels & cottage cheese and stir through.
  10. Add your choice of herbs & spices.  (I suggest Turmeric be one of them as it is loaded with health benefits.) Cover.
  11. This can now be left for 30mins or so to simmer… or up to 2hrs on a very low heat.(the longer it simmers for, the richer the flavours.)
  12. Serve up & ENJOY all that healthy goodness !!

Notes

  • Not only different stoves, but also different cookware can vary your cooking times & temperatures.  eg. I cook in a very large flavourstone pan which doesn’t need heat over medium to achieve what would need high heat in your run of the mill saucepan.  I also may use my Chef’s Toolbox pan, which is similar to the flavourstone  when it comes to heat range.
  • All of these vegetable quantities are pretty fluid.. put in as little or as much as you like.
  • This amounts makes 2 decent sized meals for a family of 5.
  • In the interest of complete honesty…. the picture I used is not mine… it’s just that this meal NEVER lasts long enough in my home for me to take a nice picture of it, so I had to improvise and use a google image.  :0)
  • You’ll notice I add my raw chicken to the vegetables without browning it first.  I used to do this in a seperate pan as they say it locks in the flavour.  Well, in a state of rush one evening a few months back, I skipped this step and simply added it to the pan.  There was no noticeable change whatsoever, so I have continued to do it this way.. and the child that is on dishes that night thoroughly thanks me for this.  :0)
  • If you go for the longer simmer time, you will find that your sweet potato has completely cooked down to mash and will have melded with your satay sauce. If you don’t like this … go for the shorter simmer time.
  • I have also added natural greek yoghurt when I’ve had some in the fridge and that was a delicious addition to the meal.
  • I’ve also made this satay with natural organic Almond butter.

You will LOVE this recipe.  It is so so easy to make, it gives you 2 meals, and loads you up with lots of vegetable goodness !!!  The added benefit is that you can either bless another family with the second meal, or pop it in the fridge securely covered to enjoy a ready made meal 2 nights later.  Hands up who loves a ready made meal evening !!!  ME !!

So, what are you waiting for…. get cooking peeps !!!!!  xox  :0)

 

 

 

My Super Bella helps me eat clean… all the way to flat & toned abs !!

Hiya all…  It’s kinda cold and rainy here in Brisvegas tonight … so a perfect time to whip up a delicious meal of Spinach & Mushroom Risotto (made vegan style with the butter substituted with Avo, and the cheese with milled cashews).  Seems kinda funny making a Vegan meal when we’re eating it with fish.. but hey, the effort is there.  ha ha.

We’ve actually been having Risotto withdrawals since my Super Bella decided to die and it was 3wks until the replacement arrived this week.  I also finally managed to do the firmware update on it which is a real plus.  As far as I know it basically means it’ll stop beeping at me when cooking is done, and also will reduce the display time of the warning symbol when you take the lid off to 5sec instead of constant.  It was kinda annoying when you took the lid off as you’d lost your recipe screen due to this warning screen coming up.  Yes, I get the idea that there is a blade in there and it’s not a good idea for me to stick my hand in… thanks.

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I’m really enjoying finding healthy but yummy ways to change our family eating style.  DH & the boys like to put their nose in the air if I even hint at it being a ‘healthier’ version, so I’ve stopped telling them what I substitute the unhealthy elements for… it’s just easier that way.  They eat healthier food without even knowing it.  :0)  Hopefully they’ll thank me later.

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I’m actually quite surprised how much healthy food I’ve been able to dish up without complaints.  Broccoli, zucchini, spinach, cauli & carrot are all very regular parts of our meals and they get eaten without a fuss… woot woot.. Mummy WIN !!

These meals along with my sit-ups and weight training are getting me closer and closer to my goal of a fit healthy body that will keep me running for years…  (even though looking at current world events and compare it what we read in the book of Revelation, we may not be here much longer.. but hey.. that’s for another blog.)

Hope you have all had a great weekend and are looking forward to the week ahead.  2nd week of school hols for us… so we really need to tackle that job list that has barely been started.

Blessings  xox

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