Whole wheat banana pancakes and fruit platter

food

I made this for my husband’s birthday! I have to admit that it doesn’t taste like buttermilk IHOP pancakes but they are light, delicious and good for you! No guilt!

What do you need?

1/2 cup wholewheat flour

1/2 tsp baking soda

1/4 tsp salt

2 ripe bananas

2 eggs

1/2 cup skim milk or almond milk

Oil spray

Fresh fruits

Honey

Unsweetened fat free greek yoghurt

Mix the eggs, milk, banana, flour, baking soda and salt in a blender

Under medium to low heat, spray pan and place 3 tablespoons of the mix in pan. Let the bottom set and then turn the pancake and cook the other side.

Spray the pan in between each pancake.

Do not try to do this on hight heat! Trust me! I had to throw about 4 away! 😦

Place fruits and yoghurt in between layers and drizzle with honey! I served this with a fruit platter with pretty much everything I had at home! Mix together honey and yoghurt for a delicious dip!

Enjoy!

Honey dijon citrus whole roast chicken

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This dish is one of my favorites! Seriously, all you have to do is marinade it and stuff it in the oven! It also really makes the table beautiful with the whole chickens and colorful vegetables!

What do you need?

4 poussin/ baby chicken with skin

5 garlic cloves, chopped

1 cup of cilantro

Juice of 1 orange and rinds

Juice of 1 lime and rinds

2 tablespoons of olive oil

salt to taste

This is what you do either the night before or 2/3 hours before putting the dish in the oven.

Wash and dry the chicken and coat completely with olive oil, garlic, lemon juice, orange juice and salt. Stuff the rinds of orange and lemon.

Cover the chicken and leave overnight.

Take the chicken out of the fridge about 20 minutes before putting it in the oven

Preheat the oven to 250 C ( I use a fan oven) and place the chicken in.

For the glaze:

1 tbsp honey

1 tbsp course mustard

1 tbsp water

Let the chicken cook for 30 minutes then brush half the glaze on it.

Let it cook for a further 25 minutes and when you poke it, the juices should run clear. 5 minutes before taking it out brush the remaining glaze. Take the chicken out and let it rest under foil paper till you make the jus.

Take the drippings from the pan and throw out the oil floating on top. Reduce it under low heat, add cornstarch + water to thicken it or reglaze with some white or red wine.

I added some corn, tomatoes and more fruits for garnish.

It’s definitely a crowd pleaser!

Enjoy!

Celebrating our birthdays!

Lifestyle

This week was extra special! It was my birthday followed by my husbands. The person that I am I had to celebrate it to the fullest!

It’s really easy to dread any upcoming celebration when you are trying to lead a new lifestyle. I was brainstorming for weeks trying to figure out what to do for our birthdays, the healthier way!

I had a lunch party for my cousins and really also a way for me to show them that healthy foods can be just as delicious!

The menu:

Honey Dijon citrus whole roast chicken

Seafood salad with chili, lime and coriander dressing

(I simply cooked the seafood with the sweet chili sauce and added in lime and coriander. Tossed that with salad greens!)

Cilantro brown rice

( Warm brown rice + 1 tbsp olive oil + salt + coriander + lime)

Sweet and spicy ground beef lettuce wraps

Fresh salsa and guacamole ( one of my friends made this!)

Cheese platter and flavored waters

Brownies ( I will add this recipe at a later date as it did not turn out exactly as I wanted, some liked it some didn’t so…..)

Every dish was wiped clean! YAY! I also gave the sweet chili sauces as birthday party favors 😀

Since our birthdays were on a weekday, well mine was, I had the lunch party on a Sunday before. I felt so pleased being able to feed my family what I was eating on a daily basis and what was making us feel so good! It wasn’t a no carb thing nor was it a huge table full of death warrants, it was something I could feed my guests, guilt-free!

Moving onto the mandatory midnight cake cutting ritual, I was really hell bent on not eating a cake at midnight!! I mean I know it was my birthday but c’mon it just didn’t make sense! I have recently discovered my love for unsweetened fat free greek yoghurt and I thought why not a parfait? My husband and I put it together and it looked as great as it tasted!! We scrapped it off! It was full of goodness rather than refined sugars and butter. I didn’t think it would do the job but it clearly did as I repeated the same parfait for Zayed’s birthday, candles and all!

You can layer is however YOU want! Add any fruits YOU want! So no sieving through prepackaged yoghurt bowls of the things you don’t like! It is also a great mid day snack!

What do you need?

Unsweetened fat free greek yoghurt, you can also use natural yoghurt

Sugar free granola or any sugar free muesli or cereal

Fruits of choice

Acacia honey or any good quality honey

Easy to make, full of nutrients and great for your body!

I know this is getting quite long but here’s the last part of the ‘homemade’ birthday celebration! I made my husband brunch in bed!

Whole wheat banana pancakes and fruit platter!

It was the perfect weekend brunch and it allowed us to ‘cheat’ without feeling devastated about it! I mean if you call 1/2 cup of flour cheating! 😉 He was ecstatic saying that he wanted to eat really slowly as he was afraid to finish it! Success!

There’s no reason to be scared about falling of the wagon during a celebration nor is there a reason to make yourself believe that it is okay to fall of the wagon because it’s your birthday! I worked out twice on my birthday and went to my favorite japanese restaurant for the the miso black cod! I couldn’t be happier with the way I felt, this isn’t a fad diet or a crash diet, this is my life!

Happy birthday to us!

Sweet & spicy and garlic & lime chicken dinner

food

Planning dinner really gets me frustrated! There is no room for cheating or mistakes and when you are as exhausted as I am at the end of the day a one dish oven chicken dish sounds just about perfect!

Chicken breasts are a great source of lean proteins and with the availability of cleaned and cut chicken breasts this is easy peezy! I did add in boneless chicken thighs in my dish, feel free to use whichever pieces you like but remember this recipe is measured for boneless pieces!

What do you need?

You can adjust the measurements if you are cooking for 3 or more people. I made enough for 3 persons.

4 boneless chicken breasts and thighs

1.5 tablespoon of olive oil

A mix of chili sauce, honey and whole grain mustard, a tbsp of each. However if you have made the amazing sweet chili sauce you can use 2 tbsp of that and add a tbsp of mustard of choice. Also in that case decrease garlic to just one clove as the sweet chili sauce contains garlic. (I hadn’t tried out the sweet chili sauce when I cooked this!)

2 garlic cloves, roughly chopped

2 – 3 red or green chilies, chopped

Juice of half a lime

Roughly a cup of chopped cilantro

2 tbsp water

Salt and pepper to taste

Wash the chicken pieces and pat dry

Make sure to place a cling wrap over your cutting board when cutting raw pieces of meat. The juices get soaked into the boards, especially if they are wooden and basically the bacteria harvests in there and you do the math! Ech! Always remember to cling wrap your boards, may it be plastic, granite or wood when handling raw meats or fishes!

Cut the pieces into equal sizes, this completely depends on you! But make sure they are roughly equal so that they cook evenly.

Sprinkle with salt and pepper

Mix sauces together with the juice from the lime and add 2 tbsp of water. Mix and set aside.

Under medium heat, put half of the oil and sear the pieces to give some color and lock in the juices

Preheat the oven to 250 C ( I use a fan oven)

Place the remaining oil, cut chilies, cut garlic and half of the cilantro into an oven proof dish

Transfer the pieces into the prepared dish, try not to crowd them too much and then cover each piece completely with the sauce. Leave some to add on after the cooking process.

Place it in the oven and watch the cooking and caramelization happen!

It should take 30 – 35 minutes before its done. Turn the pieces half way through. The chicken is cooked when you insert a toothpick and the juices run clear! You can even take a piece and cut it to make sure! No one’s judging here!

Transfer the chicken into your serving dish and cover with foil.

Take the drippings from the dish and reduce it down. You can add in a tsp of cornstarch mixed with water to get a thicker sauce but honestly it’s not necessary!

Serve the chicken in slices or whole, smear it with the remaining sauce and garnish with cilantro.

Serve with a side of steamed crunchy vegetables!

This is easily a dish you can make for many people, its hassle free and you can really skip the searing part if you are feeling extra lazy!

Enjoy!

Sweet chili sauce: Just the way you like it!

food

It’s been 4 months that I’ve been following this new cleaner lifestyle and I realized that I was constantly looking for the sweet and spicy flavor in my dishes. You might have noticed in my recipes that I was constantly making the honey + chili combination!

Before that I was using store bought sweet chili sauce which has a shelf life of more than 1 year and obviously full of the ‘bad’ stuff. One of the major hurdles of leading a healthy life is the addition of condiments, most of them are full of sugars and preservatives! It’s such a necessary but unnecessary addition!

So, while trying to come up with a new chicken recipe, I thought out the way I could bottle this sweet chili sauce! And it worked!!

I ordered these jars even before trying it out! 😀

What do you need?

1 cup honey
1/2 cup water
1 1/2 tbsp vinegar (I used apple cider vinegar it’s healthier)
1 tbsp lemon juice
Red and green chilies ( the amount depends on how spicy you want it)
3/4 cloves of chopped garlic
1 tbsp of cornstarch with 1.5 tbsp of water

You will make 6 110ml jars!

Sterilize the jars by placing them in a hot oven for 15 to 20 minutes. Be careful when taking them out!

On low heat, bring the honey and water to a simmer and add in the chilies and garlic

Continue to simmer for 5 minutes then add in the vinegar and lemon

Simmer for a further 5 minutes and add in the cornstarch and water mixture. Keep whisking slowly until sauce has thickened.

Fill the jars with the sauce and keep open to cool completely.

Once cool, you can refrigerate and enjoy for up to a month! I doubt it will last that long!

I gave these jars as favors for my husband’s birthday lunch! I was happy to share this healthy change with my loved ones!

Enjoy!!

What do I do with chia seeds?

food

In my last post, I mentioned the benefits of these tiny, relatively inexpensive seeds!

Why chia seeds?

In Bangladesh, a substitute for these seeds is basil seeds or ‘tokma.’ They are usually taking during the month of Ramadan to keep feeling fuller for longer. They have the same properties as chia seeds whereby they swell up upon contact with liquids.

You can make these cups for a week at a time and they are really delicious for that afternoon pick me up snack or dessert cravings. They are slow releasing so they also work really well as a snack pre work out giving you the fuel to push through, thats when I usually take it.

Everyone needs that bit of chocolate in their lives, I know I do! This is a great dessert packed with nutrients and satisfies that sweet tooth.

What do you need for chocolate chia pudding cups?

2 tbsp chia seeds (black or white)

1/2 cup of fresh almond milk or skim milk or unsweetened coconut milk

1 tbsp unsweetened cocoa powder or baking cocoa powder

1.5 tsp honey, you can increase it to your liking

Shaved chocolate for garnish

Mix all the ingredients together, fill cups and chill overnight. Serve with fruits and shaved chocolate.

You will make 6/7 shooter cups

What do you need for vanilla chia puddings?

2 tbsp chia seeds (black or white)

1/2 cup of fresh almond milk or skim milk or unsweetened coconut milk

1 tsp good quality vanilla extract

1 tsp honey

You will make 6/7 shooter cups

Whisk all the ingredients together in a bowl and fill shooter cups. Refrigerate overnight and enjoy! You can add more honey or nuts or fresh fruits on top when enjoying this cup of deliciousness.

I also add them directly to my morning smoothie. You can sprinkle them over your salad or soup. There is no one way to enjoy this superfood!

Why shouldn’t you mix Carbohydrates and Proteins?

food

This food plan that I follow is the one devised by Harvey and Marilyn Diamond. Their bestselling book “Fit for Life” was first published in 1985, and was re-released in 2010 and contains information in details. Buy the book

Here are the basics:

Till 12pm

You must only eat fruit, homemade smoothies in this period. No coffee, tea, toast etc. You can drink herbal teas, and water. This works as fruits have their own digestive enzymes and only takes 20-35 minutes to digest. Fruits also contain fructose which will aid you to give up sucrose, refined sugar!

Lunch

Carbohydrate + Vegetables (preferably steamed as it holds most nutrients)

(30:70 ratio)

Dinner

Protein + Vegetables (preferably steamed as it holds most nutrients)

(30:70 ratio)

Do not mix carbohydrates with proteins. Protein is digested by acid and carbohydrates are digested by alkaline. Alkaline cancels out acid and so the food consumed is not properly assimilated and is very difficult to digest.

Do not eat fruit after a main meal as it will ferment your meal.

Add a tablespoon of olive oil or coconut oil to main meals.

Why Whey Protein?

food

What is Whey Protein?

Buy whey protein

Whey protein is a protein that is easier and quicker to absorb than protein found in most foods. While this is convenient, it doesn’t necessarily mean it is better than foods. Protein is required to repair the tears in muscles from strenuous and intense exercise. When you put stress upon your muscles, you cause tears that actually break down the muscles. And yes this means that technically by working out you are causing your muscles to become weaker.

When you consume protein, whether it be whey, soy, etc, the tears get repaired. Not only do these tears get repaired to their original state but rather the tears become more adapted to exercise, thus leading to strength gains.

Taking Whey Protein After A Workout

After a workout, your body is starved for energy, or at least is looking for where it can get some to refuel. Typically when your body is searching for sources of energy either from exercise or prolonged stages of under-consumption, it absorbs nutrients much easier.

The time after working out is important, how long do you have to capitalize on taking the protein? Roughly 40 minutes is the best time to chow down.

After your post-workout protein, it is best to eat at least every 2 hours for 6 hours afterwards. Just because you had your post-workout meal does not mean that your body is done searching for energy to recover. This is also the perfect time to take your multi vitamins as it gets absorbed the fastest!

Reference:

http://bodyathletics.hubpages.com/hub/When-Should-I-take-Whey-Protein

Why Chia Seeds?

food

Buy chia seeds

Chia seeds are native to South America and have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out the South American staple is a rich source of nutrients and antioxidants.

In Bangladesh, a similar seed is called ‘tokma’ or basil seeds.

Their benefits are:

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Egg Replacer

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.

Dyslipidemia

A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Reference:

http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html

Why Matcha Green Tea?

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MATCHA ANTIOXIDANT LEVELS

Buy Matcha

6.2 TIMES THAT OF GOJI BERRIES
7 TIMES THAT OF DARK CHOCOLATE
17 TIMES THAT OF WILD BLUEBERRIES
60.5 TIMES THAT OF SPINACH

CANCER PREVENTER

Green tea contains potent antioxidants called catechins, which scavenge for dangerous free radicals in the body. The most powerful catechin found in green tea is EGCG (epigallocatechin gallate), which is believed to be a powerful anti-carcinogen⁴.

A 2003 University of Colorado study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of antioxidant EGCG compared to a conventional cup of green tea¹.

ANTI-AGER

One of the locales in the world where people live the longest is Okinawa, Japan. The Okinawan people’s longevity has been partly attributed to regular consumption of Matcha Green Tea¹.

Matcha green tea is the most popular green tea in Japan, but is rapidly gaining more popularity throughout the world because of its ability to combat inflammation, oxidation and aging.

HEART DISEASE PREVENTER: LOWERS LDL “BAD” CHOLESTEROL

A 2011 study featured in the American Journal of Clinical Nutrition demonstrated that administration of green tea beverages or extracts significantly lowered serum total cholesterol and LDL “Evil Emperor Zurg” cholesterol concentrations⁵.

WEIGHT LOSS

A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that green tea extract rich in catechins has thermogenic properties and promotes fat oxidation beyond that explained by the tea’s caffeine content.

It was found that consuming green tea increased thermogenesis (the body’s rate of burning calories) from 8-10% to 35-43% of daily energy expenditure⁶.

Another study demonstrated that exercising immediately after drinking matcha green tea resulted in 25% more fat burning during exercise⁴.

DETOXIFIER

Matcha is grown in the shade, which is why it is richer in chlorophyll than other green teas. Chlorophyll is the pigment responsible for giving leaves their green color. The Hulk would be proud!

Chlorophyll is purported to detoxify the body¹, but this has yet to be scientifically proven. I wanted to mention it because of its supposed ability to clear the body of toxins, heavy metals, poisons, dioxins and hormone disrupters.

MIND IMPROVER

Matcha green tea contains up to 5 times more L-theanine than conventional green tea². L-theanine is an amino acid with psychoactive properties, capable of inducing alpha wave activity in the brain.

Stress is known to induce the brain’s beta wave activity, leading to a more agitated state. Alpha wave activity can relieve stress, promote relaxation and even lower blood pressure¹.

Although matcha contains some caffeine, the relaxing properties of L-theanine counterbalance the “jittery” effects of caffeine. Therefore, a cup of matcha green tea promotes concentration and clarity of mind without producing any of the nervous energy typically associated with coffee².

FIBER

Matcha green tea leaves contain a high level of easily-absorbable dietary fiber. The benefits of dietary fiber include its ability to ease constipation and stabilize blood sugar levels.

ENERGY ENERGY

Try a cup of matcha green tea as an afternoon “pick-me-up” anytime you need extra focus. matcha green tea is an ideal substitute for coffee because it provides an energy boost without the headaches¹ you might get from a coffee crash.

Reference:

http://www.bodybuilding.com/fun/8-wonders-of-matcha-green-tea.html

fklifestyle

Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must, but take the step!

Month: May 2014

Whole wheat banana pancakes and fruit platter

Honey dijon citrus whole roast chicken

Celebrating our birthdays!

Sweet & spicy and garlic & lime chicken dinner

Sweet chili sauce: Just the way you like it!

What do I do with chia seeds?

Why shouldn’t you mix Carbohydrates and Proteins?

Why Whey Protein?

What is Whey Protein?

Taking Whey Protein After A Workout

Why Chia Seeds?

Omega-3 Fatty Acids

Fiber

Antioxidants

Minerals

Satiety

Gluten-Free

Egg Replacer

Can Be Digested Whole

Dyslipidemia

Blood Sugar Regulation

Why Matcha Green Tea?

MATCHA ANTIOXIDANT LEVELS

CANCER PREVENTER

ANTI-AGER

HEART DISEASE PREVENTER: LOWERS LDL “BAD” CHOLESTEROL

WEIGHT LOSS

DETOXIFIER

MIND IMPROVER

FIBER

ENERGY ENERGY

Reference: