In this delicious Italian starter the thin slices of courgette are ‘cooked’ in oil and vinegar before being stuffed with a delicious cottage cheese filling. This recipe makes four or five rolls.
Serves 1 Preparation time: 5 minutes, plus at least 20 minutes marinating
1 courgette (18 cals)
1 tsp extra-virgin olive oil (27 cals)
1 tbsp balsamic vinegar (12 cals)
100g (3½oz) low-fat cottage cheese (63 cals)
1 tsp lemon juice (1 cal)
4 fresh basil leaves, shredded
salt and freshly ground black pepper
• Cut the ends off the courgette (zucchini) and, using a vegetable
peeler, cut 4 long strips, discarding the first and last strips that
are just skin.
• Drizzle the olive oil and half the balsamic vinegar over a large plate.
Arrange the courgette strips flat on the plate, making sure they don’t
overlap, then drizzle the remaining balsamic vinegar over the top.
Leave to marinate in the refrigerator for at least 20 minutes.
• Place the cottage cheese in a fine sieve (strainer) and press on it
gently with a fork to remove as much liquid as possible. Put the
cottage cheese into a small bowl and mix in the lemon juice and shredded
basil, then season.
• Place 1 generous teaspoon of the cottage cheese mixture onto one
end of a courgette strip and roll up. Repeat until you have used up all the filling.
Arrange the rolls upright on a serving plate to serve.
Egg whites are a good choice if you are cutting back on calories, as there are only 18 calories in an egg white.
SERVES 1 PREP 5 minutes COOK 5 minutes
3 large eggs (54 cals for egg whites)
1 tbsp skimmed milk (5 cals)
3 sprays light sunflower oil (3 cals)
10 cherry tomatoes, cut in half (22 cals)
fresh basil leaves, torn (optional)
salt and freshly ground black pepper
• First, separate the eggs. Crack one of the eggs on the side of a clean bowl and, using your thumbs, open the two halves, letting some of the white run into the bowl. Carefully pass the egg yolk from one half of the shell to the other, letting the egg white run into the bowl. Keep passing the egg yolk from one half of the shell to the other without breaking it until all the white is in the bowl. Put the yolk in a separate bowl and repeat for the other 2 eggs. Add the milk to the egg whites and whisk together with a fork.
• Spray the oil into a wide frying pan (skillet) and warm over a medium heat for at least 2 minutes. Pour in the egg white mixture, then add the cherry tomatoes and basil immediately. Season with salt and pepper and cook until set. You may need to swirl and tilt the pan to distribute the eggs, tomatoes and basil evenly over the base of the pan. The omelette should cook in less than a minute. Serve straight away.
1 Mix together the sugar, apple, blackberries and cinnamon in a bowl.
2 Sift flour and baking powder into a separate bowl and make a well in the centre. Mix together the eggs, milk and oil in a jug, then pour into the well and stir until blended. Stir in the fruit mixture, taking care not to mix too much. Divide the mixture among the sections of a lightly oiled or paper case-lined 12-hole muffin tin.
3 Bake in a preheated oven at 200C/Gas Mark 6 for 20-30 mins or until a skewer is inserted and comes out clean. Transfer muffins to a wire rack to cool.
I am making this delicious casserole for our family tea tonight. Our kitchen smells divine! It’s really filling and the sausages make it mighty tasty. There’s only 65 calories in a chipolata!
In a heavy based lidded saucepan, heat the oil at a medium temperature and fry the sausages until they are tinged with brown. Remove the sausages from the pan and set aside.
Turn the heat to low and add the onion, garlic, carrot and peppers. Stir and leave to saute gently for 5 minutes.
Next, add in the lentils and mix into the vegetables. Then pour in the water, turn the heat to high and bring to the boil. Crumble the stock cube into the pan and add the bay leaf too. When the lentils start to boil, turn the heat to medium (bubbling vigorously) and cook for 10 minutes.
After 10 minutes turn the heat to low, add the tomatoes and stir. Then put the sausages into the top of the pan and put the lid on. Cook on the lowest heat possible for 1 hour. Alternatively, transfer the pan to the oven and cook at 180’C (160’C fan, 360’F) for 1 hour.
Serve with the sausages (2 chipolatas or 1 sausage per person) on top of the sauce. Goes well with some green winter vegetables such as kale or spring greens. Note this recipe can also be frozen.
It might be tempting to grab a frosty beer after an intense workout session, but a single cold one is seldom satisfying. The euphoric sensation of a light buzz following an endorphin rush can be uplifting, but the consequences of ingesting alcohol post-workout can be detrimental to muscle recovery.
It doesn't take a genius to realize that alcohol doesn't mix well with exercise, but the actual impact of swigging a drink post-workout as opposed to a protein shake might be more devastating than you may think. It's important to take proper precaution when deciding to slug back a couple beers after exercise. Alcohol Acts As A Toxin
The average gym-goer has his or her own guilty pleasures. For some, it's tough to kick a regular drinking habit, especially in social settings. The idea of cutting out drinking can be just as difficult as making a dedicated effort to eat a low-carb diet. We are all creatures of habit, which means we sometimes make decisions that might be cognitively recognized as "wrong," but we execute that choice regardless.
In regards to post-workout alcohol consumption, the general consensus is that alcohol acts as a toxin, forcing the body to use added energy. This process negatively impacts recovery and can result in added soreness the next morning. In addition, workout performance also becomes affected. You're less likely to workout at high-intensity levels on the day following a night of drinking.
Post-Workout Dehydration
For men, post-workout alcohol consumption can be especially damaging to muscle recovery, specifically because it decreases the body's naturally-occurring levels of testosterone, which is crucial for building muscle mass. As seen and heard on television beer ads, "please drink responsibly."
Consider the importance of water when working out. Staying hydrated is a crucial aspect of gaining optimal benefits from an intense cardiovascular or weightlifting session. The body needs water to help supply working muscles with the fuel they require to operate efficiently. Alcohol is a diuretic, which essentially means that it sucks water from your body, forcing you to become dehydrated. The resulting effect is fatigue and loss of muscle definition due to a lack of muscular-produced energy.
Added Belly Fat & Heart Disease
The infamous "beer belly" is a product of over-consumption of alcoholic beverages because of the so-called empty calories they contain. Most drinks won't fill you up, but that doesn't mean your body isn't enduring a calorie overload.
If you're genetically prone to quick weight gains, alcohol consumption should be limited to special occasions (e.g. not just because it's the weekend). For some, sporting a belly bulge isn't a deal-breaker when it comes to working out, but it's important to realize that excess fat deposits in the abdominal region can lead to severe health defects, such as diabetes and heart disease.
Men are at higher risk for these consequences than women because males naturally store fat in their bellies. Although a couple post-workout beers with your friends won't cause your gut to bulge overnight, a regular drinking habit can severely alter your body's composition, potentially causing health problems. source; http://www.fitday.com/fitness-articles
Studies have shown that including a scoop of cinnamon into your daily diet can help you lose weight. A teaspoon of honey and half a teaspoon of cinnamon powder added to a cup of boiling water can also help you lose weight and lower your risk of heart disease.
Cinnamon is rich in manganese, iron, calcium and fiber. It has been used since medieval times to cure diarrhea, indigestion and bloating. In addition, it helps prevent the spread of cancer cells, the formation of stomach ulcers, and assists in curing bacterial infections. Cinnamon lowers blood sugar levels along with bad cholesterol levels (LDL) while having no effect on the good cholesterol (HDL). Hence, it’s beneficial for both heart and type 2 diabetes patients. The lowering of blood sugar levels and improvement in cholesterol ratios helps to reverse insulin resistance or pre-diabetes. Since cinnamon is sweet to the taste, it also satisfies the craving for sweet foods that generally afflicts diabetics.
Cinnamon and Weight Loss
Cinnamon has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body. It imitates the biological activity of insulin and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps prevent this increased storage of fat and enables you to lose weight. In addition, it influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Studies show that abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.
Other Ways to Incorporate Cinnamon into Your Daily Diet
You can add cinnamon to herbal tea to get a cup of healthy and tasty tea. Alternatively, add a teaspoon of cinnamon to your breakfast cereal or oatmeal, sprinkle it on your toast or add it to your morning cup of coffee. The addition of cinnamon to foods such as butter and cheese, and pies such as apple and peach pies, enhances their taste. It can also be added to fruit juices and ciders for the same purpose. Alternatively, you can take cinnamon capsules as an easier alternative to the above.
You should ensure that the cinnamon you use is fresh. However, cinnamon alone can’t help you lose weight permanently. For optimum results in your weight loss program, it’s essential that you eat a nutritious but low-free diet and exercise regularly. Incorporating a teaspoonful of cinnamon in your daily diet can definitely reduce your appetite and help you lose weight and even layers of fat around your abdomen.
This recipe takes less than ten minutes to cook and is oh so filling. For the mixed beans my favourite is Tuscan bean mix from Epicure.
Serves 1 Prep time: 1m Cook time: 7m
10g chorizo, finely chopped (50 cals)
150g mixed beans (ready to eat, drained weight) (159 cals)
1 tbsp tomato puree (paste) (30 cals)
½ tsp chilli flakes (red pepper flakes)
1 tsp red wine vinegar (1 cal)
few drops worcestershire sauce (2 cals)
2 tbsp water
• Heat a small frying pan on a high setting until hot. Add in the chopped chorizo and fry until turning brown on all sides: 1-2 minutes.
• Turn the heat to low and then add in all the rest of the ingredients. Stir thoroughly. Allow the stew to start bubbling gently and then cook for another 5 minutes stirring occasionally.
Suitable for a diet day dinner or a healthy normal lunch.
I made this as a quick fix lunch today. It is not a diet day for me, but definitely counts as a healthy light lunch. Using a tortilla wrap as the base makes it so quick and easy to do – I knocked this up in a few minutes and it tasted divine.
Serves 1
1 tortilla wrap (118 cals – but check the packet, the calories can vary)
5 cherry tomatoes, quartered (11 cals)
½ ball light mozzarella cheese, shredded (65 cals)
¼ bag rocket leaves (20g) (4 cals)
1 tsp chilli oil (27 cals)
10g parmesan cheese, grated (45 cals)
freshly ground black pepper
Pre-heat the grill to high.
Place the wrap on a baking tray and pop under the grill. Grill for a minute or two until turning brown on one side. Remove from the grill.
Turn the wrap over. Arrange the cherry tomatoes and mozzarella over the wrap and place back under the grill. Cook until the cheese is melted and the exposed wrap is turning brown.
Arrange the rocket over the top of the pizza, drizzle with the chilli oil and sprinkle on the parmesan and freshly ground black pepper.
Salmon and herb fish-cakeServes 2 Prep time 45 minutes Cook time 10 minutes Total time 55 minutes
Ingredients • 213g tin of wild salmon (165g drained) • 140g cold mashed potatoes • 1 tablespoon of chopped fresh chives • 1 tablespoon chopped fresh parsley • 1 teaspoon capers, drained and chopped • 1 teaspoon Tabasco sauce • salt and pepper • 1 tablespoon plain flour • 2 to 4 sprays of low-fat spray oil, such as Fry Light
Note Tasty and hearty home-made fish-cakes which are only 285 calories per portion of two fat fish-cakes, and are made with leftover mashed potato and store-cupboard tinned salmon. Packed with fresh herbs and a dash of Tabasco to add a spicy kick, these are perfect for anyone following a low-calorie diet such as the 5:2 diet (for fast days) and Weight Watchers.
Directions
Step 1 Mash the tinned salmon in a bowl, discarding the skin and bones if you wish.
Step 2 Add the mashed potato, chopped herbs and capers to the salmon and mix thoroughly. Add the Tabasco, salt and pepper to taste, mix well again.
Step 3 Roll the mixture on a lightly floured board into a sausage shape, and then wrap in cling-film and chill for at least 30 minutes in the freezer.
Step 4 When you are ready to cook the fish-cakes, take the mixture out of the freezer and cut into 4 cakes, or thinner ones if you wish, although thicker ones are best, as you will use less flour and oil. Dust each fish-cake in a little flour, so they are completely covered.
Step 5 Spray the low-fat oil into a large non-stick frying pan that is big enough to take all of the fish-cakes on one layer and heat over a medium heat.
Step 6 Cook the fish-cakes over a low heat turning carefully every few minutes, until they are golden brown and warm right through.
Step 7 Serve immediately with fresh chopped herbs, a wedge of lemon and a salad of cucumber ribbons, or a green salad. (50g cucumber is only 5 calories)
Step 8 Add 26 calories for a tablespoon of light tartare sauce.
This week I again followed a low carb diet on two consecutive days – I did Monday and Tuesday.
This proved easy peasy on Monday but I found I suffered from dreadful cravings for anything sweet on Tuesday. I wasn’t hungry, just desperate for chocolate! Next week I will definitely not attempt to do the low carb days consecutively.
For anyone interested, I am not following an “Atkins” style, totally carb-free diet but I am restricting my carbs (on 2 days a week) to less than 40g. In practice this means that I need to avoid starchy carbs like bread, rice and pasta and also sweet things. I can however have a much more varied diet than strict carb-free. Low carbohydrate foodstuffs in small quantities such as milk, tomatoes etc can easily be incorporated. Very low carb diets such as Atkins always get a bad press and probably for good reason – you are depriving your body of essential nutrients over a long period of time.
Low Carb 5:2 is NOT like Atkins. Firstly we are only restricting carbs for 2 days and we can eat a broad range of foods on the other 5 days. Secondly we are not aiming for the Atkins holy grail of “ketosis” which is when the body is forced to use different stores of energy such as glycogen from the liver – a lot of this weight-loss turns out to be just water! Instead we are using the easy rules of low carb to make our diet days even easier.
Biggest advantages over low cal 5:2
no calorie counting
less hunger pangs
My results so far
It has been a good diet week: I have lost 2 pounds over the 2 diet days, achieving my target weight-loss for the week. Last week I only lost a pound which was very disappointing. I ended up doing a third low carb day on Thursday and then I did manage to lose the extra pound. This week, I have been more sensible with my fat and cheese intake. I have also been more careful to only eat when I am hungry – sticking to three meals with no extra snacks.
Top tips
Don’t take low carb to mean “Eat as much cheese as you possibly can!”
Do as much exercise as possible – on both low carb and normal days. It will make you feel good and help stop the cravings.
Less likely to want to binge the day after a diet day so am finding it easier to eat healthily on normal days.
Low carb 5:2 is working for me. It’s definitely easier than normal 5:2 and I am losing weight – Result!!
