Author Archives: teesnutrition

Skinny Honey Lemon Chicken

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Tastes just like sweet’n sour ❤ Yum!

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Ingredients

  • 1 chicken fillet
  • 2 tbsp soy sauce
  • salt & pepper
  • 1 tbsp rapeseed oil
  • 3/4 cup chicken stock
  • 1/4 cup fresh lemon juice
  • 3 tbsp honey (more or less to taste)
  • 2 tbsp cornstarch
  • zest of 1 lemon
  • 1 tsp ground ginger
  • 1/2 cup quinoa
  • optional toppings: sesame seeds, thinly-sliced spring onions

Method

  1. Combine the chicken, soy sauce in a bowl. Stir together and refrigerate for at least 10 minutes, or up to 8 hours.
  2. For the quinoa, bring to a boil. Once boiling, bring to simmer for 15 mins.
  3. In a bowl, whisk together the honey lemon sauce ingredients together until well combined; chicken stock, lemon juice, honey, cornstarch, lemon zest and ground ginger.
  4. Heat oil in a large wok over medium-high heat. Add the chicken, season with salt, pepper. Saute for 5-7 mins or until it is cooked through. Transfer the chicken to a separate (clean) plate.
  5. Pour the honey lemon sauce marinade into the empty saucepan. Cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens (It thickened quite fast for me).
  6. Add the chicken back into the pan and toss until it is evenly coated with the sauce. Remove from heat and serve the chicken with the quinoa. Top with your preferred toppings 🙂

Enjoy 😀

Tee x

Egg Fried .. Quinoa!

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I didn’t think you could get any better than egg fried rice but then I found this recipe 😀 It’s absolutely delicious!! Like your own healthy Chinese at home 🙂 This recipe serves 4 but you can just divide the recipe down to serve 1 or 2.

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Ingredients

  • 1 cup quinoa, rinsed
  • vegetable/chicken stock cube
  • 2 tbsp coconut oil
  • 4 medium carrots, diced
  • 2 medium shallots, thinly sliced
  • 4 spring onions, thinly sliced
  • sea salt
  • 4 garlic cloves, minced
  • 1 tbsp ground ginger
  • 2 tbsp soy sauce
  • 2 eggs, beaten

Method

  1. Boil the quinoa in water and stock, once it comes to a boil, simmer for 15 mins.
  2. Meanwhile, heat the coconut oil in a large wok or nonstick skillet.
  3. Saute the carrots, shallots, spring onions until soft and beginning to brown.
  4. Season with salt. Add the garlic, ginger and stir fry for another 2 mins.
  5. Fold in the cooked quinoa and stir everything together.
  6. Stir in the soy sauce.
  7. Push the quinoa to the side of the pan to create a well. Pour the eggs into the well and cook, stirring gently, until nearly set.
  8. Toss the fried quinoa with the eggs.
  9. Transfer the quinoa to plate/bowls and serve.

Enjoy 😀

Tee x

Low Carb Zucchini Lasagne

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A healthy alternative to the traditional lasagne – Yum!

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Ingredients

  • 4 oz lean ground turkey breast
  • 1 zucchini
  • 1 tbsp rapeseed oil
  • 1 can of chopped tomatoes/jar of tomato sauce
  • 1 tbsp tomato puree
  • 1/2 chopped onion
  • salt, pepper, oregano to taste
  • 1/4 cup cottage cheese
  • 1 tbsp parmesan cheese
  • 1 egg white
  • 1/4 cup mozzarella/goats cheese

Method

  1. Start by slicing the zucchini into 1/8 thick slices, sprinkle lightly with salt, set aside to drain in colander.
  2. After a few minutes blot excess moisture with a paper towel.
  3. In a medium saucepan, heat the rapeseed oil and cook the onion until translucent.
  4. Add in the turkey and cook until turkey has browned slightly.
  5. Add in tomatoes, tomato puree, onion, salt, pepper and oregano. Stir and let simmer.
  6. Meanwhile in a bowl stir cottage cheese, parmesan and egg white until well combined.
  7. To assemble spread 1/2 the meat sauce into the bottom of a prepared dish.
  8. Next layer a few zucchini slices, cheese mixture, more zucchini slices, meat sauce and top with mozzarella or goats cheese.
  9. Bake at 190°C for 35-40 minutes.

Delicious 🙂 Serves between 2-4.

Serve with whatever you like, salad, sweet potato fries, spinach leaves etc.

Enjoy 😀

Tee x

Paprika-Baked Chickpeas

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These are SO good, it is hard to stop eating them!! These are the perfect healthy snack to keep you going mid-morning, mid-afternoon or even as a little nibble to have at midnight 🙂

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Ingredients

  • 1 tsp onion powder
  • 1 tbsp paprika
  • 2 large tins (400g each approx) of chickpeas

Method

  1. Preheat the oven to 180°C.
  2. Pour the drained chickpeas into a medium mixing bowl with the onion powder and paprika. Mix well.
  3. Spread the coated chickpeas onto a baking sheet. Bake for one hour, stirring occasionally, until crisp and brown. Cool to room temperature before eating. (Store leftovers in an airtight container.)

Delicious happens 🙂

Enjoy,

Tee x

Berry Protein Loaf

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A perfect protein rich snack which can be made gluten free and dairy free as well 🙂

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Ingredients

  • 2 eggs
  • 2 scoop vanilla protein powder
  • 1 cup (90g) oats
  • 1 cup (245g) greek yoghurt/milk
  • 1/2 cup (50g) raspberries/blueberries

Method

  1. Preheat oven to 180­°C. Line a 20x10cm loaf tin with parchment paper.
  2. Combine all ingredients, except for the raspberries/blueberries.
  3. Leave for 15 minutes to thicken.
  4. Pour into your loaf pan.
  5. Drop in raspberries/blueberries.
  6. Bake for approximately 45 minutes – this varies with type of oven.
  7. Slice up. I had mine topped with some crunchy peanut butter 🙂

Enjoy 🙂

Tee x

An Oreolicious Cake – Nutfree and Vegan!

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Not the healthiest of my recipes as the lovely oreos aren’t the healthiest of ingredients but the remaining ingredients are so it’s as bad as a healthy recipe is gonna get and since it is the final day of the year, let’s just call it a treat 🙂 Nutfree and Vegan so perfect for any dairy free lovers!

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Ingredients

For the Crust:

  • 1 pack of oreos crushed
  • 5 dates
  • 1/3 cup agave syrup or honey
  • Drop of water

For the Filling and Topping:

  •  1 1/2 cup coconut milk
  •  4 oz dark chocolate pieces
  •  1 pack of oreos

Method

  1. Mix the dates in a food processor.
  2. Carefully add the oreos and continue mixing. It’s ok if there are bits of oreos left in the dough.
  3. Add the agave syrup/honey and a drop of water and mix it with a spoon.
  4. Place everything in a small round tin.
  5. For the filling, heat the coconut milk and dark chocolate pieces in a pan.
  6. Pour the mixture over the bottom.
  7. Freeze the whole cake for about an hour.
  8. Check the cake after the hour, before it is fully set, stick some oreos into the cake standing up and crush the remaining oreos and sprinkle over the top.
  9. Put it back in the freezer to fully set.

Slice up and enjoy 🙂

Tee x

Dark Chocolate Oat Balls

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Ingredients

  • 1 cup rolled oats
  • 1/2 cup nut butter of choice eg. peanut butter/almond butter/cashew butter
  • 1/4 cup raw honey/maple syrup
  • 75g dark chocolate

 

Method

1. Blend together the oats, nut butter and syrup.

2. Use hands to roll into small golf sized balls – I was able to make 10 balls. Stick in the fridge/freezer while melting chocolate.

3. Melt chocolate in a heat proof bowl over a pan of simmering water.

4. Roll balls in chocolate.

5. Lay them on parchment paper and refrigerate for 20 minutes.

Enjoy 🙂

Tee. X

Salmon Burgers

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Love these salmon burgers – A must try 🙂

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Ingredients

  • 2 fillets of salmon
  • 1/4 cup (25g) oats
  • 1 tbsp lemon juice
  • 1 tsp minced ginger
  • 1 tbsp soy sauce
  • 1 tbsp plain greek style yoghurt/mayo
  • 1 tbsp rapeseed oil
  • Wholemeal pita breads
  • Lettuce/spinach leaves

Method

1. Remove bones and skin from salmon.

2. Combine the salmon, oats, lemon juice, ginger, soy sauce, and yoghurt/mayo in a food processor.

3. Form into burgers.

4. Heat the oil in a large pan over medium heat and cook burgers, roughly 5 minutes per side.

5. Serve on the wholemeal pita breads with lettuce/spinach leaves and mayo/relish if desired.

*Makes about 2 to 4 burgers – depends how big or small you want them 🙂

Enjoy 🙂

Tee. X

Raw Peanut Butter, Almond & Date Cookies

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Ingredients

  • 1 cup of raw almonds
  • 1/2 cup of crunchy peanut butter
  • 1 cup pitted medjool dates
  • 1 1/4 tsp vanilla essence

Method

1. Blend almonds in a food processor, then add in peanut butter, dates and vanilla until a dough-like texture.

2. Form into small balls and use a fork to press down.

3. Store in refrigerator to set for about 2 hours.

Enjoy 🙂

Tee x

Quinoa, Chicken & Feta Stuffed Peppers

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Ingredients

  • 3 red peppers, sliced in half and cored
  • 2 chicken fillets cut into cubes
  • 1 cup quinoa
  • 1 tbsp rapeseed oil
  • 1 medium red onion, diced
  • 2 garlic cloves, minced
  • 1 grated carrot
  • 1 cup spinach
  • 2 tbsp fresh parsley
  • 2 tsp Italian seasoning
  • 1 tsp thyme
  • 1/4 cup crumbled feta
  • chicken/vegetable stock (optional)

Method

1. Preheat the oven to 190°C.

2. Cook the quinoa in boiled water for 10-15 minutes (you can add a cube of stock to the water to add some taste if preferred – sometimes I do this to boost the flavour of the quinoa).

3. While the quinoa is cooking – in a medium saucepan, heat the rapeseed oil and cook the onions until translucent, then add the garlic and chicken. Cook for 5-10 minutes. Then add in the carrots, spinach and seasoning and cook for another 5 minutes.

4. Remove from heat. Mix in quinoa and feta.

5. Stuff mixture into red peppers and top with additional feta.

6. Bake in the oven for 20-25 minutes.

*This recipe served 3 people by the way and I served it up with some roast sweet potatoes 🙂

*If you’re a veggie feel free to leave out the chicken!

Enjoy 🙂

Tee x