CONNECT WITH ME
Subscribe by Email
I ♥ INSTAGRAM
MY RECENT PINS
Category Archives: Healthy
As you know I am a true believer in the 80/20 diet, which is all about the right balance between eating healthy (80%) and treating yourself (20%). As part of this ‘diet’ I usually try to eat very healthy during the week and for the last few months I have started to cut out carbs on my healthy dinner time meals. Via Pinterest and other blogs I actually realised that there are lots of delicious low-carb alternatives out there; like my beloved zucchini noodles! But now onto another low-carb goodie; have you ever heard of cauliflower rice?
Well, as an example this Broccoli Beef dinner is one of my healthy dinner go-to recipes and even though this looks like normal rice, I can tell you there isn’t a grain to be found in that photo!
Cauliflower rice is pretty much ‘rice’ made from, you guessed it, cauliflower! When grated it has couscous-like texture and is perfect with chicken, steak or anything you would normally serve with rice. Plus it’s great with things like curries and stir-fry’s because it absorbs the flavours of the sauces you serve it with.
Does it taste like cauliflower? Well yes, but I think it has a very mild taste, so even if cauliflower doesn’t usually rock your boat, I’d say give it a go! And if you add some garlic, herbs or spices during the cooking process it will really change the flavour. Plus did I mention that 100g of cauliflower rice is only 24 calories, compared to 100g of rice at 355 calories!
So how do I make cauliflower rice? It’s SUPER simple and this is all you need to know!
- 1/2 head of cauliflower (serves 2, or keep 1 portion covered in fridge for lunch the next day)
- Food processor or if (like me) you don’t have one, a cheese grater will do just fine!
- Microwave or frying pan/wok depending on preferred cooking method for your dinner.
- Rinse cauliflower under cool water and pat dry.
- Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). Or use a food processor to pulse the cauliflower to desired texture.
- When it comes to cooking the ‘rice’ you can either steam it or sauté/fry it depending on your preference or the type of dish you will be serving it with.
- When steaming it I usually just place the grated cauliflower rice in a microwave safe bowl and cook it on full power in the microwave for 2 minutes (reduce to 1 min seconds if using one portion’s worth). Oh and there’s no need to add water: there’s already enough liquid in the cauliflower to stop it from drying out. Keep an eye on your rice while it’s cooking, you don’t want to overheat it so it remains a little crunchy!
- Stir fry/Sauté; heat a tiny bit of oil in a wok or saucepan over medium heat. Add in the cauliflower rice and fry/saute for 2-3 minutes. You can also add garlic or spices and herbs to give it extra flavour!
- Then when cooked, serve immediately with your meal and enjoy this guilt free little side-dish!
Some more suggestions for enjoying Cauliflower Rice;
- Herbed rice; add 1/4 cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.
- Curried Cauliflower Rice; add 1 tablespoon turmeric or curry powder.
- Chinese Fried Rice; after frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower “rice” together. If desired, add a little soy sauce to the mixture.
- Rice Salad; after frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.
- Spanish Rice; after cooking the cauliflower, add an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.
- Vegetable Rice; add your favorite diced vegetable and sauté with onions.
- Lemon Rice; add some lemon zest and lemon juice
One of my favourite meals I have with cauliflower rice is this Broccoli Beef recipe – it’s SO tasty and pretty easy to make and trust me you won’t miss the normal rice one bit.
BROCCOLI BEEF (with cauliflower rice)
Serves 4 – Original recipe from Iowa Girl Eats
3/4 pound flank steak, sliced very thin and against the grain
4 cups broccoli cut into bite-sized pieces
1-1/2 tablespoons high-heat cooking oil like vegetable or canola oil
2 cloves garlic, minced
2 teaspoons cornstarch, dissolved in 2 tablespoons water
cooked cauliflower rice
For the beef marinade:
1 teaspoon low-sodium soy sauce
1 teaspoon mirin
1/2 teaspoon cornstarch
For the sauce:
1/4 cup oyster sauce
2 teaspoons mirin
2 tablespoons low-sodium soy sauce
1/2 cup chicken broth
- Place the sliced beef in a large ziplock bag. Stir together the marinade ingredients and pour into the bag. Smoosh to coat the beef in the mixture, then let it sit at room temperature for 10 minutes.
- Meanwhile, steam the broccoli for 2 minutes, or until crisp tender. Do not overcook as the broccoli will cook a bit more later in the recipe.
- Stir together the sauce ingredients in a small bowl and set aside.
- Heat an electric wok, or very large skillet, to high heat. Add the oil then gently place the beef in the wok and spread into a single layer. Let the beef cook for 1 minute without touching it.
- Add the garlic and stir continuously for 1 minute, then add in the sauce and broccoli. Bring the sauce to a boil, then add in the cornstarch dissolved in water. Cook until the sauce has thickened slightly, about 2 minutes. Serve over cauliflower rice and enjoy! :)
Have you heard of or tried cauliflower rice before, and if not are you now inspired to give it a go? I’d love to know what you think, and what your favourite way is to enjoy it!
It is Wednesday again so time for some midweek wisdom!
“Take care of your body. It’s the only place you have to live!” ~ Jim Rohn
After quite a stressful and hectic few months, I am really trying to focus on being healthy and looking after my body at the moment. Unfortunately, I am still struggling with a running injury (ITB & jumpers knee) which means I can’t do a lot of cardio which is really frustrating. But I am getting physiotherapy treatment for it and am hoping that in a few months I will be able to get back into running, I miss it so much! Anyway, but instead of letting it get me down I have decided to focus on other forms of exercise; like STRENGTH! I joined this new gym which is a more specialised martial arts gym and I have been taking classes to work on my condition, strength and endurance. During the week I am doing a mix of Kettlebells, Circuit, Spin and Boxing classes and am loving it.
Food-wise I still love eating very much but I try to keep it balanced by sticking to my ‘80/20 Diet’. You can read all about it HERE but basically it means trying to eat very healthy during the week and indulging a bit more in the weekends. For a selection of my favourite healthy meals, snacks and clean eating food inspiration check out my Healthy Eats board on Pinterest! Are you also trying to be a bit healthier at the moment?
On another note, thought I’d spread some blog love today! I have finally updated by blog roll which means you can now find a larger selection of my favourite daily reads by clicking BLOGROLL in the top navigation bar!
I always love discovering new blogs so make sure you drop me a comment to let me know about other fab blogs I should check out! I hope you all have a wonderful rest of your week and HAPPY HUMP DAY :)
I think seafood is pretty awesome because it is healthy and delicious at the same time. One of the shellfish I love cooking with are prawns as they can be added to stir fried vegetables or pasta for a speedy weeknight dinner!
Chilli garlic prawn pasta is one of my favourite spaghetti recipes. It is fresh, full of flavour and all about simple ingredients instead of rich sauces. You can of course make this recipe with regular spaghetti, but if like me you occasionally want to limit your carb intake then swap normal pasta for zucchini ‘spaghetti’ instead.
Click here to read all about how I make my guilt free zucchini pasta. Now without any further adieu, let me introduce you to my healthy Chilli Garlic Prawn Pasta recipe!
Chilli Garlic Prawn Pasta with Zucchini ‘Spaghetti’
Ingredients (Serves 2):
- 2-3 zucchinis to make your zucchini pasta. Use your spiral cutter, julienne peeler or mandoline to create your spaghetti.
- 2 garlic cloves, crushed or chopped
- 1 small fresh chilli, deseeded and finely chopped
- Extra Virgin Olive Oil
- 200gr prawns (I used already cooked & peeled tiger prawns)
- 100g cherry tomatoes
- Salt & Pepper
- Handful (about 50g) fresh baby spinach
- Grated fresh parmesan to serve
- Make your zucchini pasta and keep aside in a bowl (or for the carb version just cook your normal pasta until al dente)
- Heat a slug of olive oil in a frying pan or shallow sauce pan over medium-high heat.
- Add the garlic and as soon as the garlic starts to sizzle, add the chillies and fry for 1 minute.
- Then add the chopped tomato and cook for about 3 minutes, stirring occasionally until they soften and burst. I sometimes mash them a little with a fork to spread the flavour and create a bit more of a sauce.
- At this stage you can add the uncooked zucchini pasta noodles to the pan to heat them or you can place them in a microwave bowl and heat them for 1-2 minutes until warm through but still crunchy.
- Add salt & pepper and fresh baby spinach until it is slightly wilted.
- Divide between 2 pasta bowls and serve immediately sprinkled with plenty of parmesan cheese!
(You can use raw prawns for this recipe too. Just add them at the beginning with the chilli and garlic and then follow the recipe as normal)
Looks pretty tasty doesn’t it, and so easy and healthy!
Will you give this recipe a go? Let me know if you do :)
In summer I love having healthy salad dinners and this recipe has been one of my recent favourites! The combination of grilled fresh tuna, avocado and the spicy lime wasabi dressing is just delicious. And it’s super fast and easy to make so perfect for a quick weeknight dinner or lunch.
Grilled Tuna Avocado Salad
2 very fresh tuna steaks (about 1 inch thick)
4 tablespoons olive oil, plus extra for brushing
Rock salt and freshly ground black pepper
Grated zest of 2 limes
1 teaspoon wasabi powder
6 tablespoons freshly squeezed lime juice (3 limes)
2 teaspoons soy sauce
10 dashes Tabasco sauce
2 firm, ripe Hass avocados, large diced
1/4 cup minced spring onions, white and green parts (about 2 spring onions/scallions)
¼ cup red onion, small diced
1x bag of rocket salad (optional)
Brush the tuna steaks with olive oil, and sprinkle with salt and pepper.
Place the tuna steaks on a very hot grill pan and cook for only one minute on each side.
Set aside on a platter.
Meanwhile, in a small bowl, combine the olive oil, salt, pepper, lime zest, wasabi, lime juice, soy sauce and tabasco. Add the avocados to the vinaigrette.
Cut the tuna in chunks and place it in a large bowl with rocket leaves. Add the scallions and red onion and mix well. Pour the vinaigrette mixture over the tuna and carefully mix.
Original recipe by: The Barefoot Contessa
Très simple to make and trust me it’s ohmygoodness SO tasty!
I really like fresh tuna – it’s so soft in taste and very healthy! Have you tried it before?
One of my favourite drinks would have to be Fresh Mint Tea. This lovely, hot, healthy and refreshing drink has been very popular in lots of countries for years already but it has only just started to become a more regular feature in cafes around London.
Back home in The Netherlands, Fresh Mint Tea is a cafe staple! You’ll be able to order it pretty much anywhere and it’s been that way ever since I can remember. Now do not confuse it with regular (bagged) peppermint tea because this kind of peppermint tea is usually a teabag filled with dried peppermint leaves and I find this has a very different taste; one I personally am not a big fan of.
Fresh Mint Tea on the other hand is simply made with FRESH mint leaves and boiling water! People often ask me how I make this lovely drink so I thought I’d quickly show you how I do it on the blog today. This is the most common way it is served back home in cafe’s and I really like drinking it from a big glass.
So what do you need again….
Fresh Mint! You can buy it it bunches from your local fruit/veg market or the supermarket often also sells it in bunches or packaged bags. I normally try to buy it fresh from the market because it is cheaper, more organic and they sell it in larger quantities but today I only had some mint leaf branches from the supermarket.
Now depending on how ‘minty’ you want your tea, you just grab a bunch of mint branches, give them a quick rinse under the tap and pop them in a nice big water/juice glass. Put the kettle on with water and wait for it to boil. Once the water has boiled you just pour it over the mint leaves until the glass is full.
Then all you do is just let it sit for about a minute or two/three to let all the wonderful flavours come out and then it’s ready to drink! Easy right? I have it just like that, with the leaves still in the glass – they don’t bother me and this way it will continue to draw out all the flavour and goodness out of the mint leaves.
Because did you know that not only does fresh mint tea taste great, it also has some amazing health benefits? Peppermint is a fantastic digestive aid that helps to relieve tension, bloating and other unpleasantries in the stomach. Plus peppermint is also a mild muscle relaxant. For this reason, it is a popular beverage to be consumed just before bedtime, or drink it whenever you are feeling a little tense, tight, anxious or sore and you might just feel a little more relaxed as a result.
Are you a fan of fresh mint tea too or perhaps you haven’t tried it before?
Go on, it’s wonderful! :)