Crispy Crunch Fruity Snacks...



I have totally wore myself out with all the exercise I did last week!

Not much water, fruit or veg as I was constantly thinking about grabbing a high energy snack and then onto the next run/ spin class/ circuit class/ bike ride lead me to being so weak and knocked off my feet this week I have been forced to rest.

Rome wasn't built in a day!

I have learned the hard way! I know now that getting fit is about getting the balance right too. Workout, refuel, drink plenty of water, eat fruit and veg for vitimins and get lots of rest.

One day I will get it right!!
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Lemon Tea : Day 24 #runstreak ...

Serves 4 mugs 6 cups


Ingredients

  • 2 Teabags
  • 2 Lemons
  • 2 Pints of Boiling water

Method

  1. Pre heat the teapot with boiling water.
  2. Wash and slice 2 lemons, discard the ends and take the pips out.
  3. Empty out the water that's been keeping the tea pot warm.
  4. Place the tea bags and lemon in the pot and add 2 pints of boiling water.
  5. Leave to stand for 10 minutes.
  6. Stir and serve.

Healthier tea option with no milk and the taste of lemon = no biscuits,,, good result?

#runstreak #Londonmarathon

This weather, snow and ice is really making me fed up. Cold outside, lots of yummy thing's to bake and not wanting to run!! Still trying and keeping up my runstreak...

Yesterday I managed 4 miles run in the snow but so slow and so much hard work. Today I went to the gm and ran a 10k on the treadmill.

Days ran this year 24/24 #runstreak #Londonmarathon


Miles ran this month 146

Workouts 29
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California Prunes Smoothie And Salad...

 California Prune and Mango Smoothie



Serves 6
Preparation time 10 mins


You will need
  • 1 orange
  • 1 mango stoned, peeled and chopped
  • 5 (50g) California prunes roughly chopped
  • 100g low fat natural yoghurt
  • 200ml semi-skimmed milk
 Method
  • Grate the rind of the orange then cut off the peel and cut into segments – do this over a bowl to catch the juice. 
  • Place the orange rind and segments in a liquidiser with the remaining ingredients, including the juice, and whiz until smooth.
  • Pour into 2 glasses and drink immediately.
nutrition per serving

  • 179 kcal
  • protein 7.8g
  • carbohydrate 33.6g
  • fat 2.5g
  • saturated fat 1.4g
  • fibre 4.6g
  • sugar 33g
  • salt 0.8g


Broad Bean, Watercress, Feta and California Prune Salad

Serves 4
Preparation time  25 mins


Ingredients
  • 275g shelled broad beans
  • 50g watercress
  • 100g mange tout roughly chopped
  • 100g California prunes halved
  • 30g pecan nuts roughly chopped
  • 175g feta cheese
  • 1 tablespoon white wine vinegar
  • 1 teaspoon wholegrain mustard
  • 1 teaspoon honey
Method
  • Cook the broad beans in a pan of simmering water until tender, then rinse under cold water and drain. 
  • The broad beans can be eaten like this but are nicer if the tough outer skins are removed. Divide the watercress between 4 plates and top with the broad beans, mange tout, prunes and pecan nuts, then sprinkle with the feta cheese.
  • Whisk together the remaining ingredients and sprinkle over the salad.
nutrition per serving

  • 415 kcal
  • protein 27.5g
  • carbohydrate 34.9g
  • fat 19.3g
  • saturated fat 7.2g
  • fibre 21.7g
  • sugar 16.3g
  • salt 0.6g


About this post- This is a free guest post by- California Prunes


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Get Fit Or Eat Pie Trying # Week 2....

For me its Get Fit Or Eat Pie Trying "
Goals -A under 2 hour half marathon 

      
A under 50 minutes 10k

And if I do get in London-just to be able to run a marathon!!

Was very pleased with last weeks training I put my training on Dailymile and last weeks I had ran 38 miles as well as a few exercise classes.

This weeks exercise was-

Friday- Rest day not had a day off for 9 days so need this.


Saturday -  Just under 3 miles -eek weekend and I had a few glasses of wine Friday night and didn't want to run...

Sunday - 8 miles was tough on my own early but kept on running

Monday - 7 mile run  fast for me at 9.15 pace and 1 mile cool down at 12 mins

Tuesday - 45 minutes spin class ( first time back in 3 months)
                45 minutes fit ball class ( first time back in 3 months)
              6 and half miles warm up/reps at running club/cool down

Wednesday - 3 miles recovery run
                      1 hour weights class
                      just under 4 miles in afternoon

Thursday - body combat class
                  Half mile swim

Been a busy week and my arms and stomach mussels are killing " No Pain No Gain " springs to mind

No whats everyone else been exercising to this week?

Posted some great running recipes yesterday from Seasonal Berries (pictured below)

















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Podium Power Porridge, Superfast Superfood Salad, an Isotonic Sports Smoothie and Raspberry Recovery Bars....


Matt Lovell, elite performance nutritionist to Olympic athletes, premiership footballers and international rugby players, has teamed up with Seasonal Berries to create a series of Berry Power recipes and nutritional tips to support their partnership with the BUPA Great Run races.

He has developed four recipe ideas using strawberries, blueberries, raspberries and blackberries to support your training regime: Podium Power Porridge, Superfast Superfood Salad, an Isotonic Sports Smoothie and Raspberry Recovery Bars.


Podium Power Porridge

If there were such a thing as the ‘fruit Olympics’ then blueberries would definitely be in podium contention for their powerful antioxidants, fibre and vitamin C.

Porridge is a great way to start any day.

Most commercial breakfast cereals are too high in sugars, so take a couple of minutes while the kettle is boiling to make Podium Power Porridge and get your day off to a fantastic start.

The oats are high in soluble fibre that keep you feeling fuller for longer. The nuts and seeds supply healthy fats and extra fibre, and the whey protein powder adds vital protein.

Ingredients
  • 60g oats
  • Pinch of salt
  • 5g flax seeds (ground)
  • 5g chia seeds (ground)
  • 100ml semi-skimmed organic milk.
  • 150g blueberries
  • 30g vanilla whey protein powder

Method
  • Put the oats, seeds and milk into a pan and bring to the boil.  
  • Keep stirring – the hotter the pan, the faster you need to stir.  
  •  extra milk if you prefer.
  • When cooked, stir in the blueberries and protein powder and eat straight away.


PERFORM

Isotonic Sports Smoothie

This is a delicious smoothie recipe.  

Strawberries are high in fibre, Vitamin C and potassium – one of the main salts in isotonic drinks that can help prevent you getting cramps.  Coconut oil helps boost your metabolism and immune system and cottage cheese is a great source of protein and calcium.

You can add ground flax seeds for extra fibre and omega 3 oils, oats for more carbs and whey protein powder for protein.  Often people make the false assumption that consuming whey protein is going to build muscles, but actually you need to do specific types of weight training to build new muscle.

Whey protein helps repair the damage that endurance running will do to your body.
Add a spoonful of honey or Stevia, a natural sweetener, if you wish.

Ingredients
  • 125g fresh strawberries
  • 100g cottage cheese
  • 300ml semi skimmed milk
  • 1 teaspoon virgin organic coconut oil
  • 4 large ice cubes

Method
  • Put all the ingredients into a blender and whizz until smooth.
Nutritional Information

Total Calories 320 Kcal
Protein 23g
Carbs 33g
Fat 12g


Raspberry Vinegar

Vinegars can be a key component of any athlete’s diet and are an underutilized food source.We all know we should be eating more salad and an oil and vinegar dressing has many nutritional benefits. Vinegar, although acid in nature, has an alkalising effect on the body – great as the typical Western diet is very acid forming.

Another way to incorporate fruit vinegars into your diet is as a refreshing drink – use them as you would use orange squash. Add a few ice cubes and you’ve got an amazingly refreshing drink. You can even drizzle a fruit vinegar over strawberries or natural yoghurt as a delicious snack or pudding.

Making vinegar with berries like raspberries, strawberries, blueberries and blackberries is an innovative new way of enjoying their flavours and nutritional benefits.

Ingredients
  • 500g raspberries
  • 500ml apple cider vinegar
  • 60g granulated sugar
Method
  • Squash your summer fruits with the back of a fork in a glass or bowl. 
  •  Pour the vinegar over and leave in a sealed air tight container for two to seven days, depending on the strength of flavour you prefer. 
  •  Give it an occasional stir.
  • After letting your vinegar steep, drain through muslin for two hours, or overnight.
  • Add the sugar to the liquid and bring to the boil for ten minutes. 
  •  For a low carb version, leave the sugar out and add some Stevia after boiling.
  • Pour into sterilized bottles and the vinegar will last for 12 months unopened. 
  • It makes a unique present at Christmas time too.

PREPARE

Superfast Superfood Salad

The flavour combinations in this salad work really well and the colours shout health and vitality. The vitamin C from the blackberries will increase the amount of iron absorbed from the spinach; spinach regularly appears on the lists of super foods and has high levels of calcium, iron, magnesium and manganese.

 Iron is an important part of haemoglobin, the substance in our red blood cells that transports oxygen around our bodies.

Walnuts are a great source of omega 3 oils and feta cheese is lower in fat than cheddar. The fat from the cheese and olive oil in the dressing help the absorption of fat soluble vitamins from the spinach.Perfect for eating on its own or served with flaked smoked mackerel for a delicious lunch or supper.

This is a good meal to have on a day when you are not training as it will help keep you full without eating a lot of carbs.

Preparation time: 5 minutes

Ingredients
  • 200g fresh blackberries
  • 150g-250g fresh spinach leaves
  • 50g feta cheese
  • 20g walnuts
  • 20ml raspberry vinegar
  • 10ml olive oil
Method
  • Lay the spinach leaves on a plate or bowl.
  • Arrange the blackberries, crumbled feta cheese and walnut pieces on top of the spinach.
  • Mix the raspberry vinegar and oil in a bowl and drizzle on top of the salad
Nutritional Information

Total Calories 469 Kcal
Protein 17g
Carbs 23g
Fat 35g


RECOVERY

Raspberry Recovery Bars

These are a delicious high calorie snack to have as part of your recovery from training or a race. You could even crumble one up and serve over natural yoghurt or cottage cheese or as a delicious pudding with a few extra fresh raspberries on the side.

Raspberry Flapjack Slices are packed full vitamin C from the raspberries and healthy fats from the nuts, seeds, butter and coconut oil.  Try to use organic butter as it is higher in omega 3 oils and healthier than margarine.  Oats are a superfood as they release their energy slowly and are high in the soluble fibre beta-glucan that can help lower cholesterol.

If you are on a budget don’t be put off by having to buy the extra flax seeds, pumpkin or chia seeds – just add what you miss out with extra oats, or just buy one of the types of seeds.

Ingredients
  • 350g oats
  • 25 g flax seeds
  • 25 g pumpkin seeds
  • 25g chia seeds
  • 50g organic butter
  • 50 g virgin coconut oil
  • 50g honey
  • 250g raspberries
  • 20g coconut flour/oat flour

Makes 10 bars

Method
  • Grind the oats and seeds as this makes the mixture slightly finer and helps it stick together – these flapjacks have a tendency to crumble more than regular ones as they are lower in fat.  
  • If you are short of time, grind only the flax seeds and chia seeds as your body doesn’t break these down.
  • Melt the coconut oil, butter and honey in a saucepan and add to the dry ingredients.  
  • Add the oil/honey mix in stages, stirring well to make sure it is all incorporated.
  • Spoon two thirds of the mixture onto a baking tray and press it down firmly into the edges, ensuring it is at least 1cm deep.  
  • Bake at 180C for 5 minutes.
  • While it is baking, blitz the raspberries in a blender or mash them with a fork.  
  • Add the flour to thicken the consistency, and mix together
  • Remove the base from the oven and smooth the raspberry mixture over the top.
  • Sprinkle the remaining third of the oat mixture on top of the raspberries and press it down gently so it sticks into it.
  • Return to the oven for a further 5 minutes or until brown on top.
  • Leave to cool before cutting into pieces.
Nutritional Information

Per bar:
Calories 285 Kcal
Protein 7g
Carbs 29g
Fat 15g

He is also offering nutritional advice on what to eat pre and post training and for race day to help enhance performance and increase enjoyment of race training Power Race Nutrition Plan

Recipe and photo credit  Seasonal Berries


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Creative Mondays Blog Hop Week 9 : Breakfast Bars....


Want to link up?

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Honeyed Turkey and Avocado Salad with a Yoghurt Mint Dressing ...

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Lisa Faulkner's Chilean Blueberry Pancakes for Shrove Tuesday...


Celebrate Pancake Day on Tuesday 21 February with Lisa Faulkner’s recipe for homemade pancakes with a healthy twist.

“We forget how easy it is to make pancakes from ingredients we all have the cupboard. This recipe is lovely and dotting the pancakes with Chilean Blueberries before you flip them is a delicious addition,” said Lisa.

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Grilled Pear, Endive and Crottin de Chavignol toasts with Caramelised Walnuts....

  
Serves 4

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Norwegian cod and prawn soup with fennel...

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Provamel Lime and Lemon Balm Yogurt Smoothie with Lavender and Goji Berries...


Fancy a smoothies that is a little different? 

Adding yoghurt and fun fruit make it much more tasty ...
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Cocoa And Vanilla Smoothie..


Do you like to make tasty filling smoothies? Today's guest post adds cereal to them to make them more filling. Yum yum, need to give this one a go!!
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Linwoods Beauty Boosting Strawberry Smoothie...


Today I'm sharing a  Beauty Boosting Strawberry Smoothie from Linwoods. Now beauty boosting sounds great to me!!
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Stuffed Peppers With Ricotta and Basil......


Serves 4 as a starter or 2 as a main course

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Creative Mondays Week 1 : Blackberries Smoothie....


Hello and welcome to Creative Mondays hosted by Clairejustineoxox and Judy-H-JS Thought where you can link up all your creative post each week. Trying to be healthier now I made some Blackberries smoothies...
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Greek Vegtable Terrine.....


Serves 8

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Bulgur Wheat Stuffed Tomatoes....



A delicious tasting vegetarian dish, that only needs a fresh salad as an accompaniment.

Tomatoes are packed with vitamins and antioxidants and by using the juices and pulp in the recipe, none of these are going to waste.

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Primula Cheese offers easy, elegant party snacks this Christmas...


Primula is helping busy hosts offer simple, elegant party snacks this festive season with a range of canapé suggestions designed to make entertaining hassle free and fun.The range of five tasty flavours; Original, Ham, Prawn, Chives and Light, can all be piped directly from the tube. The star shaped nozzle creates an attractive pattern and impressive finish quickly and easily.

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Roast Beef with Cranberry and Port...

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Braised Beef & Clementine’s

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