Posts Tagged ‘Fitbitcheats’

Vietnamese Poached Chicken Salad

March 30, 2016 at 1:48
Posted by Rachael Woolston

If you want to eat healthily, nourish and repair your body and lose weight then Asian food is a great choice

While most of South East Asian cuisine is built upon the interplay between sweet and sour, which means that many dressings contain sugar, the bulk of their food is so healthy (particularly if you forgo the rice) that a little bit of sugar really doesn’t matter.

I’ve adapted this from Rick Stein’s French Odyssey, £12.99 (Kindle) using Asian ingredients in place of some of the Western ones that he has used as part of my #cookthebooks challenge (see my instagram feed RachaelWoolston).

Ingredients

(makes two)

30g ginger, peeled and thinly sliced

50ml water

75g bean sprouts

2 boneless chicken breasts

1/2 cucumber cut into ribbons

1 tbsp dry fried sesame seeds

Bunch spring onions, trimmed and finely chopped

Fresh mint and coriander torn into pieces

handful roasted peanuts

 

For the dressing

4 tbsp fish sauce or to taste

2 tbsp rice wine vinegar or to taste

Juice of one fresh lime

2 dsp palm sugar

1 medium red hot chilli, finely chopped (seeds in or out according to taste)

1 garlic clove, finely chopped

 

Method

Bring ginger to boil in a pan and then somme with the chicken breasts until cooked (varies according to size). Turn off and leave to cool.

For the dressing, combine all the wet ingredients and then add the chilli and garlic. Add the sugar according to taste and adjust seasoning if need be. If not hot enough, add chilli seeds, if too hot, add more sugar and lime.

Lift the chicken out of the poaching liquid and pull into strings (take skin off if it has skin on).

Combine all the salad ingredients with the chicken except the herbs. Add the dressing and make sure it is evenly distributed (I use my hands) and then add the herbs, toss and serve.

Notes:

If on a Fitbitch weigh loss course, eat the salad as it is. If eating for endurance training, you can add wholegrain rice or noodles to add carbohydrate.

 



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Pimp your porridge

February 13, 2016 at 6:23
Posted by Rachael Woolston

Oats are a great source of slow release energy making porridge a great breakfast for marathon runners and dieters alike. Here’s how to keep your morning bowl of glow interesting and tasty too…

Sticky sesame banana

Sticky sesame banana

Naked porridge

I always make my porridge by roasting the oats in the pan first, and then adding full fat milk and a dash of water (milk and nut milk alternatives add protein to help slow the release of energy further). Personally, I find water only porridge looks and tastes like wallpaper paste – food should be enjoyed, not endured.  You may notice a lot of these recipes contain cinnamon – this is because it is a great natural sweetener  especially if you invest in a cheap coffee or spice grinder. (I’ve got a James Martin Spice Grinder, £14.50)

Sticky sesame

Slice a banana and coat them in sesame seeds. Now dry fry the slices in a frying pan, taking care that the seeds don’t catch and burn. Once golden, add to your porridge. You can make it stickier by adding maple syrup although this adds calories.

Carrot cake

carrot

Sounds strange, looks odd, tastes lovely.Grate a peeled carrot, add some sultanas, squeeze a fresh orange over it and sprinkle with cinnamon. Serve on top of the porridge.

 

 

Cinnamon figs and flaked almond

For this, you need deliciously ripe figs with that lovely vibrant, dark mauve colour. Wash, top and quarter. Meanwhile dry roast some flaked almonds, take them out the pan and while they are still hot, sprinkle with cinnamon. Serve.

Cacao and roasted hazelnuts

cacoa

Cacao, essentially the ‘raw’ version of chocolate is an acquired taste (and an expensive one at that) so you may wish to use chocolate powder although this does contain sugar so if you’re dieting, watch out. First, dry roast the nuts in a frying pan taking care not to burn them. Make the porridge with the cacao or chocolate powder in. If using cacao you may wish to add a dash of maple syrup for sweetness.

Grated apple, pecan and cinnamon

Grate the apple, roast the pecans and add together with the cinnamon. I prefer mine served on top but some people like stirring it through the porridge.

 

If you want to lose weight and get in shape, don’t miss the start of our next four week healthy eating and fitness course. Check our Timetable for the latest upcoming course and location.



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Carrot & Cinnamon Muffins

November 2, 2015 at 12:10
Posted by Rachael Woolston

Want a healthy and delicious cake? Try these almost sugar-free treats perfect for runners, cyclists and even dieters too

Ingredients

Makes 9-12

75ml olive oil

2 eggs

1 orange, zest and all juice

2 tsp freshly ground cinnamon

250g plain flour

1 tsp bicarbonate of soda & 1 baking powder

1 mug of grated carrot

Handful of raisins

Sliced almonds or crushed nuts

Optional 50g of sugar

Heat oven to 180C. Brush the inside of a 12 hole muffin tin with oil and dust with flour or use baking cups.

Whisk olive oil, eggs, orange juice and zest (add sugar here too if  you want a bit of sweetness).

Fold in flour, bicarb and baking soda. Then stir in carrots (you can also use courgettes or squash) and raisins and the cinnamon (the cinnamon adds natural sweetness so add according to taste). Divide between cups, top with nuts and bake for around 20-25 minutes or until a skewer inserted comes away clean.



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#fitbitcheats: healthy Ice Cream

July 31, 2014 at 11:04
Posted by Rachael Woolston

As the weather continues to heat up, why not enjoy some delicious Fitbitch gelato that won’t ruin your healthy eating habits?

 

We’ve been experimenting with a few recipes at Fitbitch HQ this summer – and I’m confident that we will be experimenting with a few more!

 Some of these have been made with SunWarrior Chocolate powder, a vegan protein powder that is clean of the kind of additives which are often hidden in other protein supplements.

Don’t worry, protein powder will not suddenly make you sprout muscles. It simply helps you to repair and rebuild muscles that have been worked through exercise in order to create tone. Or if you haven’t exercised, it has the benefit of making you feel fuller for longer.

Of course, there are lots of delicious fruit and coconut based recipes that you can you devise for ice lollies and ice ‘creams’ too. So make sure you check back or subscribe to the blog if you want to get these straight to your inbox when we post.

 

Chocolate & Raspberry Ice Cream

One scoop of protein powder

200-250ml Rude Health almond milk

Handful of frozen raspberries, more if you wish

Dash of water if needed

Whizz in a food processor until fully combined and then pour into an ice cream or individual blancmange mould. Freeze overnight and serve.

 

Blueberry, apple & ginger

OK, so it’s not an ice cream but it’s like drinking a delicious cocktail in ice form!

Handful of frozen blueberries

Juice of one apple and inch stub of ginger

Combine in a food processor, pour into a mould and freeze.

 

To help ease any of these out of their moulds, leave at room temperature for ten minutes. Or you can dip quickly into a cup of boiling water.

 



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