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Recipes

Avocado and Pomegranate Tabbouleh | Recipes

Pomegranate and Avocado tabbouleh, cyncityAvocado and Pomegranate Tabbouleh

It’s Sunday and you’re planning your lunches for the week ahead!

The buzz words in your head are CLEAN LEAN PROTEIN GOOD FATS LOW CARB VEGAN

and then your mind goes blank…

Well here is a perfect little dish that you can make ahead of time and will last up to 3 days in the fridge! It is easily transported in Tupperware and just tastes better and better…


Ingredients:

80g quinoa – read packet instructions on how to make nice and fluffy.

6 tomatoes, diced into small chunks

1/2 cucumber

5 large handfuls of roughly chopped fresh, flat-leaf parsley

1  handful of chopped fresh mint

1 large ripe Hass avocado

2 tablespoons of toasted flaked almonds

Pomegranate seeds (you can buy these at most supermarkets pre-seeded if you need) If you can’t find pomegranates sultanas can be used as a substitute

2 large handfuls of leaves such as watercress, spinach and rocket


Dressing

6 tablespoons of extra virgin olive oil

1 grated garlic clove

2 tablespoons of fresh lemon juice

2 teaspoons of good quality honey

Sea salt and Black Pepper

Pomegranate and quinoa, cyncity, Cyntra


Method

Drain and rinse the quinoa well – make sure there are no bubbly bits in the water as these are the natural saponins which are not good for digestion. Cook according to packet instructions, usually 15 minutes, then drain and set aside to cool. Run a fork through it to lightly fluff up the quinoa

Put all the ingredients for the dressing in a jam jar (if you have one) and shake or grab a glass and whisk with a fork

Chop the tomatoes and cucumber – remove the seeded bit of the cucumber as this can make the salad go quite wet. If you cut the cucumber in half then half again lengthways – grab a spoon and run it down from top to bottom you will find the seeds will pull out quite easily.

Combine the warm quinoa, tomatoes, cucumber and herbs with the dressing.

At this point, if you wish to save for lunches this week – leave to cool till cold. Then seal in Tupperware and keep in the fridge (see more info below)

Make a gorgeous bed of salad, place the tabbouleh on top, and add chopped avocado and pomegranate

Dry fry the flaked almonds few minutes on a medium heat until toasted and scatter over the tabbouleh.

Serve warm or cold


Pomegranate and Avocado tabbouleh, cyncity

Transport

Keep the tabbouleh in the fridge

On the day of lunch: chop the avocado and place in a container with a squeeze of lemon/lime on top (this will stop from going brown) and place pomegranate.

Grab some toasted almonds (you can buy them pre-toasted) and sprinkle on top – just before eating for extra crunch

Place salad leaves on top in order to keep them fresh


Nutrition

Quinoa is full of protein

Avocado is a great healthy fat

and the rest is made up of beautiful skin nourishing herbs, fruit and veggies

Delicious, Nutritious and Perfect for anyone on the run!


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5 Ways To Stop Mindless & Emotional Eating

Stress-Free Lifestyle Tips

You’re sat at your desk and all of a sudden your inbox is full to the brim, that colleague of yours is constantly asking questions, your boss is putting pressure on you… not to mention all the washing, chores and other odds and sods waiting for you at home.

5 Ways To Stop Mindless & Emotional Eating

StressBrain

You thought this week would be the week you start eating healthy and ditching the crap. You’ve realised you skipped breakfast for the caramel latte and all of a sudden its 11 am and you’re stressed, hungry and about 10 seconds from hitting the vending machine!

STOP!

Here are some top tips of how to stop emotional and mindless eating at work.


Say “No” and Supply Alternative

Stop yourself.

Pause and say to yourself – will this sugary sensation help?

Will it get me closer to getting my jeans to feel comfortable?

Will it make my day less stressful?

Saying no means sometimes eating what you know will make you happy later on even when you really want chocolate cake now. 

Fill your bag and desk full of healthy alternatives. Pull out those carrot sticks and homemade hummus.

Go and get a glass of water or make a cup of tea. Get up and go for a walk. Distract that pang and focus on what will truly make you happy.

5 Ways To Stop Mindless & Emotional Eating

Healthy office snacks

Chocolate Won’t Make Stress Go Away

The sweet sensation of sucking on a piece of chocolate may make you have a few minutes of taste but this will be followed by a sugar rush.

You will have a brief period of increased energy followed by a severe low.

You may even go through the guilt cycle of “I shouldn’t have had that” “I was supposed to have a healthy week” etc etc.

Sugar is never the answer to a stressful situation – in fact, it can make it a thousand times worse.

Find out what is triggering your stress at that moment. Pause. Take 5 minutes to deal with it. Acknowledge the want for the chocolate and then let it go.

5 Ways To Stop Mindless & Emotional Eating

Spinach

Don’t want to eat like a rabbit? Then don’t!

Unless you love salad, in which case, crack on, however, if you’re like the majority of the human race, we associate eating lettuce leaves with “being on a diet” and that automatically makes you feel restricted.

Instead, fill your lunchbox with some delicious whole food recipes. Try new things. Find out what you like and try out something off the wall. Get some new recipe books in and have a research.

5 Ways To Stop Mindless & Emotional Eating

emotional-eating-21

Love Your Body Its The Only One You’ve Got

Right now is your prime! This second is the youngest you will remember.

You will look back at photos and look at this time and wish you still had that youth. When mindlessly eating or feeling stressed out and grazing… think about the future.

avocado

You are what you eat and you will want your body to be full of the most nourishing foods out there.

Think skin: avocados

Think hair: coconut

Think body: lean protein and these triggers will guide you

Think Cellulite… yes vending machine I am looking at you!

Pip N NutGet Support From Your Friends

Making the right choices can sometimes be hard if people around you are not making the same choices. Share with a friend.

Make yourself accountable to someone at work… someone who can stop you mindlessly reaching for the 3 pm biscuit tin, or when you’re out for coffee saying the no-way to the Hazelnut Latte!

5 Ways To Stop Mindless & Emotional Eating

Beetroot Hummus


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Balance/ Recipes

Healthy Homemade Hummus

Stress-Free Homemade Healthy Hummus

Delicious and stress-free healthy hummus recipes. These easy recipes are great go-to for lunches, snacks, dinner parties or just to have in the fridge when hunger strikes.

Beetroot Hummus


Beetroot Hummus

  • 1can of chickpeas
  • 4 beetroots – cooked and peeled
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 tablespoon of 0% Fage yoghurt
  • cumin
  • salt and pepper

Put all in a pot and blend. Season to taste


 Caramelised Red Onion hummus

Homemade Hummus

  • 1 can chickpeas
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 red onion
  • Paprika, salt and pepper
  • Tahini
  • Water

Caramelise the onions in balsamic vinegar and olive oil.

Leave to reduce and simmer down. Blend all other ingredients together – season to taste.

Place in fridge to cool and when onions have cooled – add onions and leave to cool again.


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Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.


1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

Healthline


2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

Fruit Bowl


3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

nuts


4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!


5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

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Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

Recipes

Easy Cream of Asparagus Soup

  Cream of Asparagus Soup

Asparagus Soup

Asparagus is a treasure trove of vitamin k, which your body needs to bolster bone strength and regulate blood clotting. The carotenoids found in asparagus make for its pretty green hue and double as anti-inflammatory compounds. Asparagus can also claim high levels of glutathione, a powerful antioxidant that guards against cell damage from intense exercise and everyday living. 

Cream of Asparagus Soup


To make this delicious and nutritious soup you will need:

  • Half an onion
  • Bunch of Asparagus
  • Pint of Vegetable Stock

Cream of Asparagus Soup

This Asparagus Soup recipe is healthful and low calorie but filling all at the same time.

  1. First, chop the onion and sizzle till soft.
  2. Grill the asparagus to with a little salt a pepper to bring out that beautiful flavour.
  3. When soft and slightly charred chop and add to onion
  4. Add Stock, bring to boil, then simmer until all is tender
  5. Whizz

 

Cream of Asparagus Soup

There is no cream added as the asparagus soup does this all by itself

PER SERVING

• Calories: 74

• Protein: 6g

• Carbs: 7g

• Fat: 3g

• Fiber: 3g


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Recipes/ Stress Free Style

Eat Pizza and still look like a Victoria Secret Model?


One of those days when only a big slice of cheesy pizza will let go the pressure of the RatRace?
Then you remembered that this weeks goal was to lose half your body weight and look like a Victoria Secret Model?

Well check out this little recipe to hit both goals in a tasty delicious slice.


Gluten Free Pizza

Pizza – one of the best exports from Italy. Comforting, tasty and the ultimate indulgence – there is never a dull moment with Pizza involved. Unfortunately I am allergic to wheat which kind of puts a dent in my pizza escapades until I discovered this tasty recipe. Its perfect if you’re making it for flatmates or boyfriends who may be a little bit adverse to the healthy way of life. All round belly pleaser.

Simple and easy to make after a long day in the office. You can let go of the stresses of the day while tucking into some comfort food. Bring the flavours of Italia right to your home.


 Ingredients 

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Base:

2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded light mozzarella cheese
2 tablespoons grated parmesan cheese
Salt  and freshly ground black pepper

Toppings:

1/4 cup tomato sauce/ paste
Mozzarella cheese
Fresh Basil
Chilli flakes
Spinach
Olive oil


DIRECTIONS

Preheat oven to 220c

Find a pizza slate or a baking tray and line with parchment paper

Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft.

Remove from the microwave and let cool.

Strain through a dish cloth by putting all the mixture inside a clean cloth and squeezing out the excess water

Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.

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Using your hands roll into the amount you need for base and then put the ball in the middle and push out mixture until you make a circle

Bake for 12-15mins or until golden

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Remove from oven and add your toppings – this is where you can freelance from vegetarian to meat pizzas

Cook for a further 10 mins or until the cheese has that perfect glow and brown shade

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And there you go – low carb – delicious treat for you when you fancy a little naughtiness.

You can package it up for work the next day and serve with a side salad or save it for about 2-3 days in an air tight container in the fridge.

As it contains no nasties and all fresh ingredients its best not to leave it too long.

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Balance

Exercises to Slim for Office Christmas Party!

Retro Fonts

Christmas party season is well and truly in the throws! Drinks here, meals there and the after party.

So what is the trick to get ready for that little black dress?

Here are my tricks to slim down for the slinky black dress.

xmas party

80/20

It is all about nutrition to beat the bloat. Cut out white carbs, sugar, alcohol (unless at the party), reduce salt and UP THOSE VEGGIES.

The above can lead to that little bulge that pops out in the lower stomach… the dreaded bloat. By upping your veggies and reducing the list above you can wiggle straight into your dress and feel as confident as ever

8 minute abs

This video is my go to! You get results in days and you can really feel it working. 8 minutes before your morning shower is nothing! So get crunching

Eat more protein

Protein fills you up and doesn’t make you bloat. Make sure you don’t go hungry: load up with eggs in the morning, salad and protein at lunch and in the evening keep on track with lots of veggies and more protein.

Eating Out

Tis the season to be jolly after all. When eating out with friends make wise choices. You can’t really go wrong with asian especially Japanese. Stay away from sugar loaded cocktails and stick to champagne and prosecco.

If you do drink a little too much…don’t succumb to the late night munch – drink a pint of water and get yourself to bed

asian

HIIT

If you really want to look super strong, trim and lean – get those hiit sessions in. 3 times a week will really make the difference.

The Body Coach is my favourite. He is such an inspiration and really nice guy – so get in the know!

Sleep

Sleep, sleep and sleep as much as possible. When you’re properly rested you make better decisions. It also helps with recovery for muscle building and keeping your stress levels down.

If in doubt – go and have a nap

Wishing you all the fun in this festive period

Balance

Today’s Workout: Walk in your lunchbreak

walking on lunch

On your lunch break today – get up and move. Walking in the middle of the day really helps get the blood moving around your body and also helps you shed those pounds which cancreep on when you work an office job

 walking

We should be getting 10,000 steps in a day – so walking on your lunch break can really help boost those numbers. Fresh air and movement is also good for your wellbeing.

treadmill_heels

 

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Today’s London Monday Motivation

Monday Motivation

It’s Monday and it is so easy to get bogged down in the blues! But DON’T!

Monday Motivation1

The only person who can change your mood is you! Think Positively and embrace the day.

If you follow the below rules you can start each and every day and each and every week with a brand new boost of motivation.

Monday Motivation2

These are simple rules and if followed can lead to a happier and better you. People will see your radiance and your love for life.

Happy Monday

Balance

Today’s Workout – 3 month progress

Snap3

This is my 3 month progress pic.

I have been doing:

Monday: Yoga

Tuesday: Circuits and Body Conditioning

Wednesday: Rest

Thursday: Power Pump and Advanced Pilates

Friday: Rest

Saturday: HITT

Sunday: Personal Training

Getting a routine has really helped achieve these results. Before I was so sporadic and wasn’t keeping it simple and consistent

Recipes

Todays Clean Eat – Asian Quinoa Salad x

Asian quinoa salad

 

This little treat you can make in advance and it will last you for about a week! yummy nutritious and full of colour

 

INGREDIENTS

1/2 cup quinoa
1/4 cup shredded red cabbage
1/4 cup grated carrots
1/4 cup corn kernels
1 green onion, thinly sliced
1 avocado, halved, seeded, peeled and diced
1/4 cup chow mein noodles, for serving

FOR THE SESAME VINAIGRETTE:
1/4 cup plus 2 tablespoons STAR Natural Rice Vinegar
1 clove garlic, pressed
1 tablespoon sesame oil
1 tablespoon sugar
1 teaspoon soy sauce
1 teaspoon grated ginger

INSTRUCTIONS
To make the vinaigrette, whisk together rice wine vinegar, garlic, sesame oil, sugar, ginger and soy sauce in a small bowl; set aside.
In a medium saucepan, cook quinoa according to package instructions.
In a large bowl, combine quinoa, red cabbage, carrots, corn, green onion and avocado. Stir in sesame vinaigrette.
Serve immediately, topped with chow mein noodles, if desired.

Recipes

Today’s Clean Meal

This evening I made a fritatta and my goodness it was delicious – it was the perfect sharer for me and my friends…and here’s a little secret – it tastes just as good the next dayy.

Chicken, Sweet Potato and Spinach Frittata 

Made with Love - Fritatta

Ingredients:

  • 800g orange sweet potato, peeled, chopped into 2cm pieces
  • 2 tablespoons chopped fresh basil
  • 8 eggs
  • Slices of Mozzarella
  • Salt & freshly ground pepper
  • 2 tablespoons olive oil
  • 300g cooked chicken, diced
  • 80g sun-dried tomatoes, roughly chopped
  • 50g baby spinach leaves
  • Side salad, to serve

Instructions:

  1. Step 1 – Place the sweet potato in a pan and boil in salted water till soft. Drain.
  2. Step 2 – Meanwhile combine basil, mozzarella and eggs. Season with salt and pepper.
  3. Step 3 – Heat the oil in 5cm deep, 26cm non-stick frying pan over a medium heat. Add the sweet potato and cook, tossing for 5 minutes or until golden. Add the chicken, sun-dried tomatoes and spinach, and toss until the spinach wilts.
  4. Step 4 – Preheat grill to high. Reduce the heat to low and pour over the egg mixture. Cook for 5-8 minutes or until almost set but still runny on top. Place the frying pan under the grill for 3-4 minutes or until golden and set. Serve slices with a side salad.

Its clean and delicious. To make it extra healthy and light – don’t add mozzarella and use egg whites for 4 out of the 8 eggs

Enjoy – perfect for parties or with friends

Kiss kiss

Balance

Todays Workout – Ab Workout

This year I have been really focusing on getting my body into shape. I turn 25 mid this year so the time is now for me to transform to be the best woman I can be.

Abs are one area that really can make or break a bikini situation. For women they are one of the toughest areas as we carry fat on our stomachs for when we are ready for babies.

To get a flat stomach it is a combination of two factors: Nutrition and Exercise.

If you have weight to lose HIIT exercises combined with strength will help you lose the excess weight.

Once you get lower – ab exercises do help define your stomach.

my tummy warmed upIts cold… my utmmy

When I first started working on my abs I used to do this ab exercise in the morning to get myself going http://youtu.be/vkKCVCZe474 8 Minute Abs

It only takes 8 minutes and it truly does work. You can get the app for both ipad and iphone too

tummy

This is my progress pic to date. This progress is due to gym classes and working out but the video is one of the best ways to get started

Hope this helps xx

 

Balance

Todays London – Sushi Making Course

For my Christmas present – my beautiful beau Nicolas took us on a sushi making course with a Michelin Star Chef

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The Ichi Sushi & Sashimi Bar we went to was beautiful – it looked out on to Big Ben and we sipped latte’s as we waited for our course to begin.

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We were greeted by ladies dressed in kimono’s and were taken to our tables where we were offered edamame peas and sparkling sake cocktails (I wasn’t so sure as just turned 12pm but went for it)

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We were given little aprons and our own stations before our sushi chef began to teach. He threw us straight in there making our first vegetarian maki roll. We then continued to make salmon and avocado maki rolls. Moving on swiftly we were taught dragon rolls – deliciously covered in sesame seeds – which personally are my favourite!

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It was fun watching the people in the class master the art of the sushi roll. The rice was so sticky – and yes I ended up with most of it littered around me – and the rolling a delicate art…Nicolas and I persevered!

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One of the highlights was dressing a dragon roll with fresh salmon then been given a BLOWTORCH to toast it to give it a delicious flavour – my god it was incredible!

We finally completed the hand roll – which to my delight we were told to stuff with as much fresh salmon as possible! Delicious!

11 or  14

We placed our sushi on trays (you decide who’s design is better) and then the best bit…we got to eat it all!

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We were brought fresh tuna and salmon sashimi (personally my favourite) served with fresh wasabi – still blows your mouth to new levels.

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Once we were sufficiently stuffed – poor effort on both our parts – we tweezed all the last bits of fresh salmon and went for a walk along the south bank to ease our bellys…

Definitely recommend!