Category Archives: Healthy

No Carb Lunch – Broccoli Bread

After my pasta, bread and all things delicious ‘binge’ in Italy I decided to try and focus on being a bit more low-carb then usual for a few weeks. Just to get me back into a healthy balanced diet once again and feeling good. At the moment I am eating a large fruit salad with greek yoghurt for breakfast, salads or sashimi for lunch and for dinner a form of protein with loads of vegetables. You can read some of my favourite healthy low carb dinner examples here, here and here. I do this about 4-5 days a week and the other days I ‘cheat’ here and there to ensure I don’t go crazy ;) I love food too much to deny myself things all the time and that doesn’t work anyway – the 80/20 diet is the one and only ‘diet’ for me.

Anyway recently I discovered this great new lunch option in London called Plan Bread, who claim to offer the healthiest sandwiches in London. They basically create sandwiches with delicious fillings using UK’s lowest calorie, lowest carbohydrate bread which is made from broccoli! I know, carb-free broccoli bread sounds questionable, but this actually tastes absolutely amazing and it’s very filling.  Here are some of the sandwiches I ordered recently (£4.50 each and free delivery).

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So how do they make their broccoli bread? Well they don’t give their secret recipe away but this is what they say about their low-carb bread:

“The broccoli flour is the most important component. We take our broccoli florets we cook them for only a couple of minutes to retain as many nutrients as possible. These are then drained and carefully dehydrated to remove some of the water. The resulting broccoli florets are then combined with some gluten free fibre as well as some fresh herbs and milled to a flour. This flour is the main constituent of the bread. From this point we proceed in a similar way to a standard bread recipe but we omit yeast so that bloating problems are avoided. Air natural gets in the the mix during kneading and mixing. There is some added egg white and a small amount of soft cheese to boost the protein content and help with the texture and moisture. Hence the bread is not suitable for people who have intolerance or dietary preferences that include any of the ingredients mentioned. We then choose our sandwich fillings appropriately to compliment the broccoli bread.”

Pretty clever isn’t it? I have so far tried the Moroccan Falafel and Houmous, Smoked Salmon & Taramasalata, Shredded Beef & Soy Sauce and Roast Chicken & Bacon with guacamole sandwiches. All were super tasty and kept me full all afternoon! Check out their full range of sandwiches (incl. nutritional stats) HERE.

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For you London healthy people out there, I urge you to give this broccoli bread by Plan Bread a go! So if you want to try it – I can offer you a 20% discount on any order you place for the rest of July. All you need to do is go to www.planbread.co.uk, chose the sandwiches that you like and enter the promotional code dutchessroz at the checkout. I’m curious to know what you think of this new healthy lunch option! Do let me know :)

  
2 Comments | Posted in 80/20 Diet, Food, Healthy, Lifestyle

50 Healthy Habits

I came across this list of ’50 Healthy Habits Every Girl Should Have’ on Pinterest and just had to share with you all. As I read all 50 habits I agree wholeheartedly with each one. Such great habits every lady should have.  So enjoy and share with a great girlfriend in your life!

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There is more information on each habit on the original post HERE as posted on StyleCaster.com but these were some habits that stood out most to me personally, and that I want to pay more attention to from now on!

1. Start fresh every single day. 
It might sound a little corny, but every day could—and should—be considered a fresh start. Had a fight with your mom/boyfriend/landlord yesterday and didn’t resolve it? Had an awful day at work that you went to bed thinking about? Not thrilled with the way your friends treated you while you were out last night? Today’s a new day, and you should use it to approach the problem with fresh eyes and commit to either resolving the issue if it’s important, or move on completely if it’s something small or petty. You’d be surprised how insignificant problems might look once you put a few hours of distance between you.

5. Drink a glass of lukewarm water with lemon (and cayenne pepper, if you dare) first thing every morning. 
This morning drink gets your organs going, and fresh lemon juice and cayenne pepper both have major anti-fungal, immune boosting, and detoxification properties. Plus, Lemon juice is nature’s best tool for aiding in digestion and regularity, destroying bacteria and cleansing the system.

10. Count to 10 when you’re pissed off.
This healthy habit is one we all should adopt: Before reacting, take a beat. You’d be surprised at how much perspective you can gain in 10 seconds, as opposed to irrationally firing off an email, or confronting someone out of sheer anger before collecting your thoughts.

12. Put. Down. The. Cell. Phone.
Not only is it incredibly rude and predictable to always be on your phone, but obsessively stalking your cell before bed can have serious health effects. According ot the Daily Mail, staring at your mobile’s screen at bedtime causes people to take longer to reach the deeper stages of sleep and to spend less time in them. Bad news, as deep sleep is essential for your body to rejuvenate cells and repair damage suffered during the day. Seriously, Instagram can wait until morning.

27. Drink water.
It’s not rocket science: If plants—which are living things—wilt without water, we will too. Try keeping a large water bottle at your desk throughout the day and refilling it each time you’re done. Water hydrates our organs and our brain, so we’ll not only feel more awake, but look it, too. Dehydration has been shown to cause agitation, fatigue, and general unpleasantness. If you’re freezing and craving something hot, drink green tea, which is packed with antioxidants due to its high content of flavonoids.

48. Shop on a full stomach.
Never go grocery shopping when you’re super-hungry. Why? Because everything looks good, so you’ll undoubtedly start throwing in items you normally would never buy. 

What do you think of these 50 Healthy Habits? Which ones speak you to the most or are habits you want start paying more attention to? Happy Hump Day! :)

  
Leave a comment | Posted in Happy Hump Day, Healthy, Lifestyle

Mint Sugar

When it comes to herbs, mint is an absolute favorite of mine, and I love using it to make Mint Sugar! Have you ever tried it before? It is SO simple to make! Mint Sugar is exactly what it sounds like, mint + sugar. It is perfect to sprinkle on top of fresh fruit, rim cocktail glasses, or stir into tea or lemonade. No matter how you use it, you will love the refreshing minty sweetness the Mint Sugar adds to your favourite food and drinks!

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Mint Sugar

1 tablespoon mint leaves, finely chopped
2 tablespoons granulated sugar

To make mint sugar, combine 1 tablespoon mint leaves with 1 tablespoon granulated sugar using a mortar and pestle or a food processor. If you have neither piece of equipment, you can chop the mint finely with a knife, and rub it into the sugar. The recipe can obviously be scaled up or down depending on how much you want to make.

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I love the combination of mint & pineapple for a refreshing and healthy dessert. But mint sugar really can  be sprinkled on all manner of fruits, from citrus to strawberries, peaches, melons and the list goes on. You don’t need a lot, so it’s not terribly unhealthy, but it adds a touch of sweetness and sparkle. While the mint sugar will keep in the refrigerator for a day or two, it is best when it is freshly made.

Jamie Oliver is a fan of herb sugars too, for example he serves basil & mint sugar with fruit salad at his Recipease cafes (as seen here in my brunch review).

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I personally love swirling it into my greek yoghurt, then adding fresh fruit and a big scoop of my holy-grail homemade Honey Nut Granola (recipe HERE). Have you ever tried mint or any other herb sugar?

  
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Roasted Figs with Goats Cheese and Prosciutto

Just a quick little recipe from me today. Having a party or need a nice and easy starter for your dinner guests? Look no further! These Roasted Figs with Goats Cheese and Prosciutto is one of my go-to recipes that might look very fancy but is actually super simple to prepare. The combination of the melted goats cheese with the sweet fresh figs tastes incredible plus adding the herbs, honey and prosciutto brings it all together to create a perfect bite of creamy, juicy, sweet, salty and savoury!

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Roasted Figs with Goats Cheese and Prosciutto

Serves 4
Ingredients:

  • 12 fresh figs
  • goats cheese
  • 12 thinly sliced pieces of prosciutto
  • a few sprigs of thyme
  • black pepper
  • sea salt
  • honey

Method:

Heat your oven to 200ºC. Gently wash your fresh figs and slice and X into the stem side of each fig using a sharp knife. Only cut until about three-quarters of the way down (do not cut all the way through or your figs will just fall apart). Use your fingers to carefully open up the figs to prepare for stuffing. Spoon about 1/2 teaspoon of goat cheese into each fig and sprinkle with a bit of fresh thyme. Now wrap a strip of prosciutto around each fig. Arrange them all on a baking sheet, and they’re ready to go in the oven! Or if you’re have a party, you can do all this ahead of time, then just pop them in the oven when you’re ready! Roast the stuffed figs about 8 to 12 minutes. The figs will open up a little bit and the the goats cheese should be oozy and the figs intoxicatingly juicy. Remove them from the oven and carefully arrange them on a serving platter or on individual plates with fresh arugula (optional).  Drizzle each fig with honey and serve immediately.

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Don’t they just look amazing? So colourful and the mix of flavours is deeeelicious! I made these Roasted Figs with Goats Cheese and Prosciutto for my family for  Christmas Day Dinner and it was a huge hit.

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Super tasty, they look impressive, are quick to prepare and another little bonus is that this starter is also actually quite healthy which means fits nicely into my 80/20 diet! Have you ever tried the combination of fresh figs, goats cheese and prosciutto? Let me know if you give this recipe I go – I’d love to know what you think.

  
Leave a comment | Posted in 80/20 Diet, Food, Healthy, Lifestyle, Recipe

Green Juice with spinach, apple and cucumber

There is no use in sugar-coating it. After Christmas my body definitely needed a caloric break from all the chocolate, cheese, wine, cocktails and fatty goodness that I had consumed. That’s why January was all about health for me; meaning no alcohol, healthy eating and as much healthy living and exercise as possible. One of the things I really started enjoying were Green Juices loaded with green vegetables to detoxify and alkalize my body and to increase my energy and vitality. 

I always thought you needed a fancy (aka expensive) juicer machine to make green juices until I came across this handy video online that showed me you can actually easily make them at home just using a blender. This quick and easy Green Juice with spinach, apple and cucumber recipe is made in a normal blender, giving you the option to strain the juice for a thinner consistency, or, just start enjoying it, hearty pulp and all.

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Green Juice with spinach, apple and cucumber

Ingredients (1 glass)
100ml water
100g Spinach
1 Green Apple 
1/2 Cucumber
Juice of 1/2 Lemon
1 tsp of Chlorella (optional)
Ice (optional)

Directions

Chop your apple and cucumber part into small pieces. Then just add all of the ingredients into the blneder in the order in which they are listed. Blend on the highest setting and occassionally give it a little shake (or stir) to ensure everything gets well-blended. It will become the consistancy of a smoothie. If you want to enjoy the pulp with your juice, pour the mixture into glasses and serve. If you prefer a thinner consistency, pour the mixture through a fine mesh sieve, and using a spatula, press the pulp into the sieve to extract as much liquid as possible. (Or if you want to take it one step further you can also strain the juice through a cheese/nut cloth to wring out as much liquid as possible) Pour the strained juice into glasses and serve.

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It tastes delicious and it’s also bloody good for you! Just check out some of the health benefits of these superstar ingredients!

Spinach is incredibly rich in chlorophyll, fiber, vitamins A, C, E and K and minerals as Iron, Zinc and Selenium, besides being loaded with phytonutrients such as flavonoids and carotenoids, which give us a powerful anti oxidant and anti inflammation protection, preventing the degradation of the cells, the onset of diseases such as cancer and osteoporosis and alleviating problems associated with stress. Thanks to this combination of nutrients, the regular consumption of spinach improves skin, vision and bone health, helps the blood detoxification and formation, contributes greatly to a healthy nervous system and brain function and helps alkalize our pH. After all Popeye knew what he was doing!

Chlorella is a single celled Japanese algae whole food, packed full of nutrients to help support hair, skin and nails, as well as arming your body for the winter cold and flu season, so it’s no wonder the supermodels are slurping the green stuff.


Cucumbers rehydrate the body and replenishes daily vitamins. Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers are full of antioxidants – especially vitamins A, B, and C that boost immunity and give you more energy when you are feeling lethargic.

There are many health benefits of Lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.

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Green Juice with spinach makes for a perfect quick breakfast before heading out to the gym or a run in the morning! Have you ever made green juice at home (with or without a juicer)? Do share your favourite green juice recipe in the comments, I’d love to read them!

  
2 Comments | Posted in 80/20 Diet, Food, Healthy, Lifestyle, Recipe