Italian Starter: Healthy Brushettas

What’s up guys! I hope you had an amazing easter 🐣 enjoying the sun, good foods and all the chocolates! Over the weekend, I made the family this delicious Italian style brushettas and safe to say that everyone loved it and went for seconds 😉☀️.

Each brushetta is 93 calories, delicious and perfect on a summer day with freshly squeezed cold orange juice 🥤.

Ingredients

Handful cherry tomatoes

1 red onion

50g mozzarella

Fresh basil

Handful kalamata olives

Handful sundried tomatoes

Olive oil

Ciabatta bread

Method

Pre-heat your oven to 190•.

On a baking tray, add the cherry tomatoes, sliced red onion and season with pepper and garlic powder. Drizzle with olive oil and put in the oven for 25 mins. Mix it halfway through cooking.

In the meantime cut the ciabatta into slices. Slice the mozzarella into strips. Chop the basil. Slice the sundried tomatoes and the kalamata olives (make sure you get the seed out).

When your veggies are ready: have you slice of bread ready and add the roasted veggies on top, followed by the mozzarella, sundried tomatoes, olives, basil and a little drizzle of olive oil and some ground pepper.

And they’re ready to be served 😋. Obviously best enjoyed with a cold drink, sunshine and great company 😉.

Until the next recipe,

FittyGalz x

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#MealPrepRecipe – Lentil Bolognese

What’s up you guys and happy Tuesday! Over on Instagram, I posted a “What I eat in a day” video to show you what I eat to maintain my weight. It’s a Sunday edition, where we all have a little extra time to cook right?

Also, last week was the #FittyBreakfastWeek and I couldn’t be more excited to share all the healthy recipes with you guys!

Today, I am sharing with you this amazing meal prep recipe that is so easy to batch make and have for the week. Imagine coming home from work and finding this already prepped, just warm it and have it with either pasta, rice or even in  a wrap. I dare ya to try this combo as it’s a great one!

Let’s get started!

Ingredients

1 celery stick

1 carrot

1 onion

1 garlic clove

30g lentils (uncooked weight)

1 can of chopped tomatoes

PS: these ingredients are for 1 portion only and you can increase the portions to meal prep it for the week. 

Method

Chop the celery, carrot, onion and garlic clove.

Put it in a saucepan with 1 tbsp olive oil and fry it. After you feel that it is all cooked, add in the can of chopped tomatoes. Cook for an additional 10 mins.

Add in the lentils and 1 cup of water. Cover and let it cook for 25-30 mins.

Once ready, just serve on top of Tagliatelli or Spaghetti. Believe me when I say, it’s a DELIGHT!

Until the next recipe,

FittyGalz x

Meal Prep Idea – Chili Bean Stew

You guys, confession time: This bean stew is by far my favorite meal prep recipe to make! I literally make it every single week. The flavors stay intact, in fact, the stew only gets better with time as it soaks up the flavors from the spices.

It’s packed with vegetables, proteins and all the good stuff your body needs. On top of that, it is so versatile. You know how meal prep can be boring where you just prep plain rice chicken and brocoli and are forced to eat it? Well fear no more, because with this stew, you can have it with rice, in a wrap, as a soup, with bread, with pasta… YOU CHOOSE!

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It takes around 15 mins to get all ingredients together and 1 hour to cook to perfection for the best flavors.

Right, let’s get to it guys!

Ingredients

2 big red peppers

2 big green peppers

1 big onion

2 garlic cloves

5 big tomatoes (or 1 can of chopped tomatoes)

8-10 mushrooms

1 celery stick (optional)

200g red beans

1/2 squeezed lemon

Spices: 1/2 tsp salt, 1 tsp pepper, 1 tsp cumin, 1 tsp garlic powder, 1 tsp paprika, 1/2 chilli flakes.

Method

Wash and chop all your vegetables whichever way you like. I chopped mine length way to have some texture.

Add them all to a pan over medium heat and add 1 cup of water. Cover and let it simmer for about 10 mins.

Add the beans (canned, rinsed and drained) and all the spices. Stir well until everything is combined and keep stirring for an additional 2-3 mins. Add some more water.

Cover and let it cook for about 30-40 minutes. You can keep on checking on your stew to make sure it doesn’t dry out of water and keep adding to adjust.

Your bean stew is ready and you can keep it in the fridge for up to 6 days!

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Get creative in the ways you eat it 😉. I love to have mine with some wild rice, a side of sweet potato and some avocado. So filling, so nutritious and SO GOOD!

Until the next recipe,

FittyGalz x

Chickpea and Zucchini Fritters

My love for chickpeas will forever be growing and there is absolutely nothing that will stop it! From hummous to roasted chickpeas to warm homemade meals , the versatility of this ingredient will never seize to amaze me. I am coming to you today with ANOTHER chickpea based recipe. Packed with veggies, absolutely DELICIOUS and so perfect for a light lunch/dinner with a side salad.

Ingredients 

For 7/8 fritters

200g cooked chickpeas

1 carrot

1 zucchini

2 eggs

2 tbsp oat flour

Spices: 1/4 tsp salt, 1/2 tsp pepper, 1/2 paprika, 1 tsp garlic powder, 1/2 tsp cumin, 1/2 tsp oregano, fresh chopped basil.

Method

Grate the carrot and zucchini. Put a towel over an empty bowl and transfer the grated vegetables in it. Swirl the towel to squeeze out all water from the veggies.

In a food processor, blend the chickpeas. Transfer into a bowl and add the vegetables, the eggs, the flour and spices. Mix everything well together until combined.

Form patties with your hands. In a non-stick pan, add 1 tbsp olive oil over medium heat. Once the pan is heated, add your patties and let them cook for 5-6 minutes each side until they golden.

Your fritters are ready to serve with yoghurt or some tahini!

Enjoy 😉.

Until the next recipe,

FittyGalz x

Protein Packed Quinoa Patties

Happy Monday guys!

If you haven’t seen it on Instagram yet, I announced over the weekend that I will be taking care of the Instagram account and the FittyGalz blog. Yasmine and I both agreed on this decision and are still very much friends.

So hi guys, Soso here! Coming at you with a marvelous new protein packed recipe! So easy to make, perfect for meal preps and so delicious! It will take you around 30 minutes to prepare with 35 minutes cooking time, but will last you for the week! You can even freeze it up to 1 month – Literally THE perfect recipe you guys!

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Ingredients

40g quinoa (uncooked weight)

4 mushrooms

Handful of spinash

2 eggs 🥚

3 tbsp oat flour

30g cheese 🧀 of choice

Spices: 1/4 tsp salt, 1/2 tsp pepper, 1 teaspoon garlic powder

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Method

Pre-heat your oven to 180°.

Cook your quinoa according to package instructions.

In a pan, add sliced mushrooms and spinach. Cook on a medium heat until the mushrooms get golden and spinach cooks completely.

In a bowl, start by mixing the eggs with a whisk. Add in your cooked quinoa, the mushroom/spinach mix, the flour, cheese and spices. Give it all a good stir and make sure everything is well combined.

Form patties in your hands and add them to a greased baking tray.

Put in the oven for 30-35 minutes.

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& enjoy 😉.

Until the next recipe,

FittyGalz x

Peanut Butter Stir Fry Recipe

Happy Monday guys! Hoping your Monday started the right way and that you enjoyed some healthy and satisfying foods! We all know that after a long Monday after work we love to unwind and enjoy a nice and hearty meal so I’m coming to you with this super healthy, super tasty peanut butter stir fry recipe. It’s the perfect combination of flavor, health benefits and everything in between.

Did I mention it was 330 calories per portion and takes only 15 mins to put together? Oh well I got you convinced – let’s get cooking lovely people!

Ingredients

For the peanut sauce

1 teaspoon peanut butter

2 tbsp soy sauce

1 teaspoon apple cider vinegar

1 pinch of ginger

1 pinch of garlic powder

For the stir fry

1 onion

1 minced garlic clove

1 grated carrot

1 grated courgette

2 brocolis florets

3 asparagus

60g chicken breast

1 handful of peanuts

One noodle nest

Method

Mix all ingredients for the peanut sauce in a bowl and set aside.

In a large wok pan combine all ingredients excluding the peanuts and the noodles. Season with some pepper (do not use salt as the sauce is already high in sodium).

Let it cook on medium heat, cover and let it simmer for 10 mins.

Put the noodle nest in boiling water for 5 mins and let it soften. Once ready add it to the wok and stir it in with all other ingredients. Add in the sauce and the peanuts and keep stirring until everything is combined.

Your noodles are ready to be served!

Until the next recipe,

FittyGalz x

 

Healthy Bolognese Quinoa Bake

You guys!

400 calories.

Tastes like bolognese.

Packed with proteins.

Packed with flavours.

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Literally don’t know what you are waiting for to go and make this DELICIOUS quinoa bake! It’s such a creative way to use quinoa (that can sometimes be boring) and you have a combination of AMAZING flavours without compromising on the calories 😉! Let’s get to it 👇🏻.

Ingredients

1 onion

1 garlic clove

3 big mushrooms

1 grated carrot

50g red beans

2 tbsp tomato sauce (or purée would do)

80g cooked quinoa (30g uncooked quinoa = 80g when cooked).

15g grated cheese of choice (parmesan was used here)

Method

Pre-heat your oven to 180•

In a heated pan add the sliced onion, the minced garlic clove and mushrooms. Cook in 1 tbsp olive oil until brown.

Add in the carrot, the red beans and the tomato sauce. Let it simmer for 10 mins.

Add in the cooked quinoa and stir well.

Transfer your mixture into a baking tray and sprinkle with grated cheese.

Put it in the oven for 20 mins.

And it’s ready! You’ll thank me later 😉

Until the next recipe,

FittyGalz x