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Dinner

Sweet potato Soup

Hayley Keevers

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sweet-potato-sausage-soupSoup is perfect for those cold winter days, but it’s also a light yet filling option that will help avoid those winter kilos sneaking on.

It’s tough to stay healthy when it comes to food choices. But we’ve got this quick, easy and delicious recipe that’ll keep you on the wagon and ready for summer. You could even make extra to freeze for later.

Serves 4-6

Ingredients:

1 chopped onion

2-3 peeled and diced sweet potatoes

4 diced carrots

1 litre of bouillon vegetable stock

Spices to taste (cayenne pepper, paprika, cumin, chilli flakes)

Salt and pepper to taste

Method:

  1. Fry the onions in a large saucepan, then add the sweet potatoes and carrots until lightly cooked.
  2. Pour the stock into a saucepan – enough to cover all the vegetables.
  3. Place a lid on the saucepan and boil on low until the vegetables are soft.
  4. Blend the ingredients together, seasoning with spices, salt and ground white pepper to taste.
  5. Enjoy! =)
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Dinner

Low carb Spaghetti Bolognese

Hayley Keevers

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Low-carb-Spaghetti-Bolognese-Ubody

When it comes to eating healthy and counting macros, it doesn’t need to feel like you’re eating like a sparrow. Everyone LOVE spaghetti bolognese however the carbs will blow your diets out of control! Why not try this super easy delicious low carb pasta dish which will keep your spag bowl cravings at bay. Better yet, it’s only 158 calories and you feel like you’re eating for two! =)

Ingredients

  • 250g slender slim pasta
  • 50g weight watchers cottage cheese
  • 5g minced garlic
  • 5 medium white button mushrooms
  • 100g cabbage
  • 150g Organic diced italian tomatoes

 

Method

  1. Follow the instructions on the back of the pasta packet.
  2. Dice all ingredients and add all together in a frying pan.
  3. Cook until cabbage has softened and add pasta.
  4. Turn onto low heat and simmer for 2-3 minutes.
  5. All ready to serve and enjoy!

 

Optional extras

  • Add 100g cooked lean meat of your choice. This will bump the calorie count but we all need protein in our diet. Why not try lean beef, tuna or chicken.
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Dinner

Salmon Noodle Dish

Hayley Keevers

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Absolutely love this dish! Salmon is a great source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it’s the content of omega-3 fatty acids that receives the most attention.

Serves 2 | 8 minutes prep time | 20 minutes cooking

Ingredients

  • 110 grams soba buckwheat noodles or whole-wheat spaghetti
  • 140 grams asparagus, cut in thirds
  • Cooking spray
  • 1  salmon fillet, skin off, cut into 8 pieces
  • 1 tablespoon toasted sesame oil
  • Zest and juice of 1-2 limes (3tbsp juice)
  • 1/4 teaspoon rock salt
  • 1/4 teaspoon pepper
  • 110g cucumber, skin on, cut into medium pieces
  • 1/2 small avocado, cut into bite-size pieces

Method

  1. Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al-dente (about 2 minutes); rinse under cold water.
  2. Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Set aside.
  3. Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.
  4. Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container.

>>> Good to Know
Omega-3s in salmon and other fatty fish help build more muscle, and more muscle means more calories burned.

YUM =)

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Dinner

Beef & Spinach Stir-Fry

Hayley Keevers

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beef
Prep Time:5m cook time:25mTotal Time:30m

SERVES | 2

INGREDIENTS:
500g steak
2 tsp chopped chives
1 1/2 tsp italian herbs
1 tsp onion flakes
1 tsp garlic
1/2 tsp ginger
Sesame seeds 2 tsp
Pepper – to taste
1/2 Capsicum diced
1 carrot sliced
2 mushrooms diced
A big handful snow peas
1 cup fresh baby spinach

PREPARATION:
Mix and chop ingredients
Cook meat till READY – about 15 mins
Add veggies
cover & reduce heat to medium – cook for another 5mins
Spread fresh spinach on the plate and serve.

NOTE:

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