Beautiful Fighta

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Mini-Muffins! Enough said…

I’ve been off sick for the past THREE DAYS from work and it’s driving me insane. I don’t do weel with resting, or doing nothing, but right now I’m at a stage where there is nothing else I can do. I got sick from running myself into the ground and giving too much over to my work, my OCD, perfectionism took over, and I needed my work to be perfect. I wasn’t even taking breaks at recess or lunch! And look where it got me, run down with a chest infection. So please, look after yourselves. When it comes down to fight-time, you are the only one in the ring, no one else, so look after the only body you have! Eat well, sleep and rest, exercise, omit positive energy, inspire others and drink lots of water! Everything else that stems from it is a bonus… Rant over…

Anywaaaaaaay, because I’ve been home for three days, I thought I’d play around with some healthy protein baking. It’s always nice to know there is a healthy ‘treat’ there for you, but it’s still following all the rules of clean eating. This recipe surprised me and turned out well. I used to make muffins all the time, but the normal, high-fat, sugary ones, so I combined my past knowledge with a few other recipes that I’d been reading around the traps and made my own flaves. The beauty about muffin recipes are, once you know the base recipe you can create any flavour! Oh, the power!! This recipe is clean, packed with protein, good fats, fibre and is paleo friendly (other than the protein powder!) I’ve been finding different brands of proteins cook better than others, so play with the recipe if you need to. Let me know how they turn out? Enjoy x x

Banana and Coconut Mini Protein Muffins

Makes 6

(I think it works out to around 120 cals a pop)

  • 1/2 cup almond meal (flour or ground almonds)
  • 1 scoop protein powder (I used unflavoured casein for this recipe, WPI works too)
  • 1/4 cup dessicated coconut
  • 1-2 egg whites
  • 1/2 mashed banana
  • 1 tbs stevia
  • 1 tsp vanilla essence
  • 1/4 cup macadamia nut oil
  • 1/4 cup light coconut milk

Heat your oven to around 180C and grease a muffin-tin with a little bit of oil.

Combine all dry ingredients in a bowl, almond meal, protein, dessicated coconut and stevia and mix well

Add all wet ingredients to the same bowl, and fold through till well combined. (Here is the point you may need to add a little more wet ingredients, dependant on the protein powder. You want it to be moist.)

Divide the mix among 6 muffin holes.

Cook for around 25 minutes or until they are just golden and cooked. They should be bouncy on the top!

Then eat!! Yummmmm! x


Notes:

Macadamia Nut oil can just be bought from the supermarket.

Also try other flavours:

  • Like Choc-tastic Muffins: omit the dessicated coconut, banana and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/2 cup unsweetened almond milk, plus the whole 2 egg-whites.
  • Chocolate, banana Muffins: omit the dessicated coconut and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/4 cup unsweetened almond milk.
  • Cappuccino Muffins: omit the dessicated coconut, coconut milk and banana. Add 1-2 tbs instant espresso coffee powder. Add 1/4 cup unsweetened almond milk.

You get the picture?… here’s other ideas

  • Energy Muffins: …with dried fruit and nuts
  • Honey and cinnamon Muffins: …with, pretty self-explanatory…
  • Blueberry Muffins: …with, you guessed it, blueberries! Yay!
  • Apple Muffins: …you can find a good CLEAN apple puree for this one as well as fresh apple. Also add raisins or sultanas for an extra treat. (Watch the sugar though)


Filed under recipe recipes paleo baking muffins dessert snack paleo snack healthy healthy living clean eating whole foods protein protein powder protein recipe diet nutrition fit fitness

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You Like Salsa? Salsa Likes you

I have been cooking this recipe since I left home. It is super easy, cheap and oh so good for you! I often cook it with chicken, but last night we had fish there and waiting, ready to cook, so I thought, ‘HUZZAH, CAJUN FISH’. Ingenious, I know!This recipe has your lean protein with the fish, your good fats from the avocado, chili for your metabolism, and your all essential vegies. I use the pre-mixed Cajun spice from the supermarket, but I have included the Cajun spices down the bottom as well. Enjoy x x

Cajun Fish

Serves 2

  • 2 x firm white fish fillets / chicken breast, diced
  • Cajun spices
  • 1 tbs Extra Virgin olive oil
  • Green veg to serve
  • 2 tbs corainder, chopped

      The Salsa. Cha cha cha

  • 1/2 an avocado, diced
  • 1 tomato, finely diced
  • Juice from 1/2 lemon
  • Juice from 1/2 lime
  • Sprinkle of Cajun Spices

Combine all Salsa ingredients in a bowl. Set aside.

Heat a pan to medium heat, add olive oil

Sprinkle cajun spices on fish generously, add to pan and sautee fish until just cooked.

Serve with half the salsa mix, top with the coriander and serve with your green veg.

Notes:

Cajun spice can be bought from any supermarket

The one I purchase contains the following flavours: salt, paprika, pepper, onion powder, dried basil, garlic powder, chilli, fennel, dried thyme

Filed under food healthy living paleo cooking recipe healthy fish dinner cajun recipes clean eating fitness fit diet nutrition

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Here Cookie, Cookie, Cookie…

As a person who is always looking for new and inventive ways to eat clean and eat healthy, I love looking around to experiment with creating fun and tasty snacks, this way I’m not getting bored and still feel like I get to eat treats guilt-free! Finding wholefood, paleo-kinda, no sugar snacks is near impossible for the everyday person or expensive, so creating your own snacks is a great way to still enjoy the little treats in life.

So protein cookies, NO COME BACK! I PROMISE THESE ONES ARE GOOD! Phew, almost lost you there. There are a lot of recipes for whey protein and clean eating and yes, sometimes these recipes SUCK and you end up baking cookies that you make you lose faith in the healthy eating train! But fear not, my lovelies!! I found a cracker *taps the table with knuckles*! I use whey protein isolate powder, but if you don’t want to use that I’m sure you could experiment with different flours eg. coconut, or almond flour.

(This recipe was adapted from a recipe I found in Australian Oxygen Magazine, Dec/Jan 11/12)

PROTEIN COOKIES

(makes 6 cookies)

  • 1/2 cup dessicated coconut
  • 1 tbsp almond butter
  • 1 scooop whey protein powder (I used unflavoured, but you could probably use any flavour)
  • 1 egg white
  • 2 packets of stevia, to taste
  • 1/2 tsp baing powder
  • 1/8 cup dates (or whatever you would like to put in it, eg carob chips, sultanas etc)

1. Preheat oven to 180C and line an oven tray with baking paper.

2. Combine all the ingredients together in a mixing bowl and mix with clean hands.

   

3. Shape the dough into golf size balls. Place onto the baking paper about 4cm apart. Bake for about 10 minutes. Serve. EASY AS PIE!… I mean cookies…

Tip: Take them out at 10 minutes or when they look just cooked. An overcooked protein cookie is a dry, unhappy protein cookie! 

I also tried experimenting with chocolate flavoured ones from raw cacao powder, however they didn’t turn out as tasty… I’ll keep you posted when I crack some other flaves… enjoy, my protein lovin’ readers…

Filed under food recipe recipes cooking baking protein protein recipe cookie healthy living clean eating Nutrition diet

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Ode To Thailand in Red

This is one of my faves and is super tastay! Since I’ve returned from Thailand recently I thought I’d post this recipe first as my ode to Thailand. I also did a cooking class there so I’d like to eventually share some of those things I’ve learnt there. As this recipe is Thai there are a few flavours you need to blend and balance; the Thai flavours of sweet, spicy, salty, but adjust quantities of ingredients to suit your tastes. As a note, I often just cook for myself after training so all recipes have been measured out for one person, it also means my recipes are fast and easy, as I don’t want to be hangry for too long.

Thai Red Curry Stir-fry

Serves 1… (and just so you know I serve it without rice)

  • 100 grams chicken diced
  • 1 tbs red curry paste
  • 2 tsp fish sauce
  • 2 tsp lime juice
  • 1 packet stevia (a natural sweetener)
  • 1 cup of mixed veg chopped (eg. zucchini, carrot, beans, peas)

Place vegies in a microwavable bowl and place on high in microwave for two minutes. (Let’s soften those babies up and speed up the process!)

Spray a wok with cooking spray. Add chicken to the wok and cook over medium heat until just cooked. Add red curry paste to the same pan and stir fry until fragrant, stirring it through through the chicken pieces.

Add the vegies to the same pan and stir through. Next, add the fish sauce, lime juice and stevia to the pan and stir through. Transfer it to a bowl and there you have it! Thailand in a flash!

Filed under recipes clean eating chicken healthy living stir-fry

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Back to Reality!

So as you may have noticed I haven’t posted in a while…in a fair while actually. After Christmas I, as you do, left the country!! I went to Bali for two weeks and had some amazing adventures, and then went to Thailand for two weeks. In Thailand I lived, trained and breathed muaythai, staying at Patong Boxing Gym and training twice a day. It wasn’t the first time I’ve visited and trained in Thailand, and that amount of training is actually what I’m used to leading up to a fight, but being in Thailand and meeting and training with new and awesome people makes the experience amazing!

Soooo I’m now back in Australia, back at work, back in training, back to clean eating and back to share my experiences. I’m sorry I haven’t been on here for a while, there’s so much in my head to share! Before my hiatus I had all these fantastic ideas of things to post: recipes, workouts, recipes, product stuff, muaythai, more recipes, how to snack like a bawse, aaaand recipes. 

So, BAM, I will begin my posting again and sharing all these awesome things with you. And I hope you enjoy them… heeeeeere’s hopin’ x

Filed under ramblings training muaythai healthy living clean eating recipes