Tag Archives: breakfast

Breakfast feast: rolled eggs & greens

3 Jul

rolled eggs

There is nothing I love more than going out for breakfast on the weekend, but I just can’t help get the feeling I am being cheated not only in taste, but also at the expense of my bank balance! So last Sunday we did something a little crazy. We ate at home. Extreme I know, but I was pretty happy with the results and will defiantly be cooking up a storm at least one day over the weekends. I posted this pic to Instagram (find me at Fitnessinthecity_) and I have had a few people ask for the recipe – so here you go!

Rolled eggs with chilli greens.

Ingredients:

2-4 free range eggs (depending on how hungry you are or if you are sharing)

1-2 cups of washed greens. (I like Bokchoy, Silverbeet, Purple cabbage, Kale or whatever is in season/in the fridge.)

Handful of basil

2 organic free range bacon strips (optional of course)

½ Avocado

Handful of cherry tomatoes

2 slices of Lemon

Coconut oil, garlic, chilli paste, Himalayan rock salt, pepper to garnish

Egg spices:

Za’arar mix: Sumac, sesame, thyme, parsley, oregano, Himalayan salt

You can make your own or buy pre made. Another option is to just roll the eggs in sesame seeds or finely chopped herbs like parsley or basil – very tasty!

rolled eggs prep

Directions:

Boil room temperature eggs (I boil the water on a low to medium heat with eggs already in it, and then set the timer to 4 minutes once the water begins to boil).

In a fry pan on a medium heat cook your bacon to your liking.

In another pan, add some coconut oil, garlic and chilli paste to sauté your greens and basil in – don’t overcook as you don’t want to lose the nutrients of the greens. This should only take approx. 3 minutes, then set aside.

Your eggs should be off the stove now and resting in cold water (so they stop cooking) ready for you to gently peel (or have someone peeling for you – even better!)

Once peeled roll them in your desired spices – I rotate between chopped herbs, sesame seed or Za’arar mix (I got this idea from Dane: The Healthy Tradie)

Cut the Avocado in half (scoop out with a spoon), squeeze lemon over it and dress with Himalayan Rock salt and pepper.

Plate everything up, sprinkle the remaining basil on top – add a great chia tea and you’re ready to feast!

I would love to see your egg creations – tag your photos with #fitnessinthecity on Facebook (@FitnessInTheCity) or Instagram (Fitnessinthecity_ )

Paleo bread – possibly the best. Ever.

22 Mar

Not a day goes by when I don’t think of my beloved bread. Even though it was such a one sided relationship – I loved, and the bread? Well the gluten, grain filled bread did nothing but cause me heart (ok tummy) ache.

There were times when I would crawl back for more, just to endure days of pain and even depression. Then something new came along.

The world’s best paleo bread. Ever.

 Paleo bread sliced

Top with a generous scoop of homemade berry jam (if you’re feeling really crazy.. add some natural yogurt onto to act as cream YUM!!) and I promise you will be hooked too.

Ingredients:

200g cashew butter

220g macadamia butter

(Or 1 cup smooth nut butter of your choice at room temp)

5 eggs at room temperature separated (5 whites separated and 4 yolks separated)

1/2 teaspoon honey

2.5 teaspoons apple cider vinegar

1 teaspoon baking soda

1/2 teaspoon sea salt

1/4 cup almond meal

1/4 cup coconut flour

1/2 cup rice or almond milk (a splash more if need when whisking)

Directions:

Preheat the oven to 180 degrees Celsius. For a white colour loaf as in the photo, place a small dish of water on the bottom rack.

Line the bottom of an loaf pan with baking paper, then spread a very thin coating of coconut oil on the sides of the pan.

Beat (electric hand mixer) the cashew butter with the egg yolks, then add the honey, vinegar, and milk.

Beat the egg whites in a separate bowl until peaks form.

Combine the dry ingredients in another small bowl.

Make sure your oven is completely preheated before adding the egg whites and the dry ingredients to the cashew butter mixture. You don’t want your whites to fall, and the baking soda will activate once it hits the eggs and vinegar.

Pour the dry ingredients into the wet ingredients, and beat until combined. This will result in more of a wet batter than a dough. Make sure to get all of the sticky butter mixture off of the bottom of the bowl so you don’t end up with clumps.

Pour the beaten egg whites into the cashew butter mixture, beating again until just combined. You don’t have to be gentle with this, but don’t over mix.

Pour the batter into the prepared loaf pan, then immediately put it into the oven.

Put in oven and drop temp to 140 degree and cook for 45 minutes – don’t open oven door for at least 40 minutes. Once cooked on top do a tooth pick test then cool for 15 minutes in tin. Then take out and cool on wire rack for at least 15 minutes before you dig in!!

Paleo bread with jam

Berry Jam

1 cup of frozen berries

1 tbs of honey

Rind of one lemon

2 teaspoons of lemon juice (or a good squeeze!)

Directions:

Boil on medium heat for 15-20 minutes stirring constantly until it thickens. Stick with it, it does thicken.

Pop in freezer for 10 minutes to ensure it is set then enjoy on top of fresh bread!!

Will keep for 1 week in fridge

Paleo bread

The original recipes (which I have adapted) came from the amazing gal at AgainstAllGrains.com.

Ditch the coco pops – three healthy breakfast ideas

1 Mar

If you haven’t already.. it is time to retire your favourite sugary cereal and replace it with a real meal to kick start your day (ie using real food). Unless you want to continue to feel sluggish and tired, then by all means – keep on eating those pops!

First up I want to introduce you to homemade gluten free corn cakes (inspired by Bills).  Served with a side of bacon, asparagus and tomato, avocado and coriander salsa this meal of champions is simple delish!

The carbs you get from the corn, coconut flour and asparagus will gives you the extra energy you need to power you on to lunch (with a snack thrown in for good measure of course). Plus the good fats for the avocado and protein from the bacon is essential to making this a balanced meal. Ensure the bacon comes from a good source – I always aim for organic meat where possible.

Sweetcorn gluten free Fritters with Avocado Salsa

Gluten Free Sweetcorn cakes

Ingredients

Corncakes
• 500 g fresh corn kernels – either cut from 3 corn cobs or use frozen kernels for convenience (defrosted first!)
• 2 organic eggs
• 1 small red onion chopped
• 15 g chopped coriander leaves
• 125 g coconut flour
• 1 teaspoon baking powder
• Sea salt and ground pepper
• Coconut oil for frying

Avocado salsa
• 2 ripe avocados diced
• 10 g coriander leaves
• 2-3 tablespoons lemon juice
• 1 tomato finely sliced
• Sea salt and ground pepper
• Thinly sliced chilli if you want a bite to it or dash of Tabasco

Directions
In a food processor or blender add: 2 cups of the corn kernels, the onion, eggs, coriander, flour, baking powder, salt and pepper and blend until combined. Then add the remaining corn and contents in and stir though.
Heat 1 tablespoon of coconut oil in a frying pan over medium to high heat and add mixture into pan – keep each corn cake small in size so they are easy to flip. Cook 3 minutes per side.
Once you have cooked your desired number of corn cakes, serve with bacon, asparagus and avocado salsa.

On the run breakfast – yogurt, fresh figs, walnuts and LSA.

yogurt, walnut, figs & LSA

While I always prefer to have a hearty ‘meat + nuts’ breakfast, sometimes that just isn’t possible! When in a rush (or the fridge is empty..) I simply throw together in a bowl:

Ingredients:
• BioDynamic Organic Yoghurt (low GI, aBc probiotics, no artificial sweeteners or sugar like most yogurts)
• Fresh figs (Figs are naturally rich in much health benefiting phyto-nutrients, anti-oxidants and vitamins)
• Walnuts (high in omega-3 fats, manganese, vitamin E just to name a few)
• And a spoonful of LSA which is made from ground Linseed, Sunflower and Almonds into a meal. LSA is rich in protein and helps keep blood sugar levels balanced which is important when consuming fruit. It also provides a good dose of omega-3, zinc and calcium.

Meat and Nut breakfast

Meat & Nut breakfast

This no frills breakfast is a paleo favourite – the meat and nut breaky includes the 3 macronutrients (protein, carbs and good fats) and can have the following benefits:
• kick-start your metabolism for the day
• allowing you to burn more fat throughout the day
• decrease the insulin load in your body therefore increasing your ability to stay lean year round.
• increase your mental energy early morning and throughout the day;
• increase physical energy early morning and throughout the day;

Ingredients:
Lamb steaks cooked in coconut oil, herbs and spices.
Avocado garnished with ground cracked pepper and salt and a good squeeze of lemon
Raw asparagus
Basil leaves
5 macadamia nuts (you can have these instead of avocado)
Cook, serve and eat!

You can also check out what I eat for breakfast in Prevention Magazine online ‘What the experts eat for breakfast’ here

Lee Sutherland – Personal Trainer and Health Coach, Fitness In The City www.fitnessinthecity.com.au / www.facebook.com/fitnessinthecity / www.twitter.com/fitnessinthcity / http://instagram.com/fitnessinthecity_

Diary of a juice cleanse

3 Sep

I can now say I have successfully completed a juice cleanse (pre blog post here). Admittedly it was for only 3 days, but regardless, it was a great and gentle little intro into this world which is become oh so popular.

So why juice cleanse?

No matter how ‘healthy’ you are there are always toxins sneaking into our bodies. Whether it be via pollution, foods (like the Hungry Jacks meal deal you may or may not have polished off last week..), sugar (in everything these days), high fat foods (the bad kind, not nut’s and avocado) and not consuming enough fibre. This puts undue pressure on not only our immune system but also our digestive system leading to decreased absorption of the GOOD things you actually are eating.

Did you know that many of these toxins can become deposits in our fat cells (hello muffin tops..) making it harder to lose fat?

Yes, your body is designed to keep on keeping on because it is an amazing machine, but just like machines, a little service here and there can make it function a lot smoother – and that smoother for us means clear skin, healthy and regular bowel movements, energy, clarity and the ability to work without coffee and stimulants!

So that is why I chose to try a juice cleanse! It’s a fantastic way to consume a bucket load of real, fresh easily-assimilated nutrients, vitamins and minerals while naturally working with the body to accelerate the elimination process of releasing toxins to restore optimum health – just in time for Spring!

According to Urban Remedy (who delivered my fab juices) ‘By giving your digestive system a rest, vital energy normally used to digest food is freed up, allowing that energy to become available for other uses, like cleansing and detoxifying. With all this “free time’, your body will begin to scour for dead cells, toxins, damaged tissues, fatty deposits, etc, all of which are then burned for fuel.’

Win!

So below is a short play by play on my cleanse – in a nutshell, they tasted great, yes I got a headache, yes I was grumpy by 6.30pm and yes I feel great now!!

Day 1

I woke up 10 minutes before my alarm went off this morning, maybe it was the anticipation of my 13 week challenge ahead (the juice cleanse is just the beginning), maybe it was a text message jarring me awake.. either way gold star for not going back to sleep like my usual Monday mornings! Instead, I took the pup for a walk, fixed myself a warm water with lemon drink (stimulates metabolism) before a quick yoga session in my lounge room (thanks Power Living DVD) before heading to work.

I decided to stick to Urban Remedy’s suggested times for the juices which means starting at 9am,11am, 1pm, 3pm, 5pm and last one at 7pm.

9am  – #1 avocado, banana, coconut, vanilla and chia -yum!

11am: Ok so I am a little shocked by my juices. How can they be good for me when they taste like this?! They are all delicious! #2 lemon, cayenne pepper, stevia and water

1pm: Pleasantly surprised to find a soup – again, delish! # lentils, tomato, carrot, celery, garlic, veggie stock, olive oil, rosemary, thyme.

Its 3pm and I am on my #4 juice for the day (this one is a green little number full of apple, celery, silver beat, lemon and parsley) and I can honestly say I was expecting dirt tasting liquid  (sorry for the low vote of confidence Urban Remedy but you have surprised me)!

Also surprising is the fact I am not rocking myself in the corner starving and I only have an ever so slight headache (I knew Ben & Jerrys was a bad idea last night as my last horary for the next 13 weeks…) so far so good!

It’s now 5pm and I must say I am feeling a little ill.. but it’s time for juice 5 and thank god the juice turns out to be another soup which is amazing and instantly settles my stomach! #5 asparagus, leek, broccoli, green peas, veggie stock, olive oil, raw cashews, cumin.

7pm – dinner is light but somehow filling… #6 coconut milk and water, raw cashews, raw cacao, stevia and water.

9.30pm I am more than ready for bed – and surprising, I go to bed satisfied still.

Day 2

6am start to teach strength class this morning, and to keep my hunger at bay, I fill up my 1.5L water bottle with filtered water and my good ol’ favourite Vital Greens – perrrrfect!

3pm and my energy is flagging big time with a wee headache to accompany this. Fun fun. It’s the first time during a ‘cleanse’ that I have had any negative impacts, which I guess is a good thing (means it’s working and I need it, but also bad because I shouldn’t have consumed Ben & Jerry’s pre detox!!) Looking forward to cracking my 3pm scheduled green juice!

Early to bed again and must say I was a little grumpy come 6.30pm – lucky I had no clients!!

Day 3

Feeling good!! It’s only 7.41am and I just returned from Bondi to Bronte run (amazing!!) and am just going to take the pup for quick walk.  I hope my energy levels stay with me tonight as I have a movie premier at 6.30pm, which is the exact time I got really grumpy and tired last night.. stay tuned.

3pm. Be gone headache!!

9pm. So I didn’t stab the boyfriend for eating during the movie because I made it and I made it easily!

DONE!

Feeling great today my only regret is that I didn’t do the 5 day cleanse, and it just hit me today that it has been 5 days without coffee and I am feeling good! I have got out of bed A LOT easier the last two days and my digestion system feels to be functioning better as well.

I may have to make this a regular thing. Who knew a juice cleanse would be this easy and fabulous?!

* Juice and soup flavours change per season.

Flirting with vitality

11 Jul

I’ve have had commitment issues in the past I’m not going to lie… but there is something which has held my attention for quite some time and keeps me coming back for more.

It’s a little something called Vital Greens.

While I flirt nonchalantly between my other staple products such as fish oil and Vitamin D, my well documented love for the green powder is a keeper and I won’t stray.

Here is why:  Vital Greens is a nutrient and enzyme-rich, complete “Superfood’ that is an energizing, cleansing, alkaline-promoting, all in-one nutritional supplement.

Why this is this combo so important to me?

I lead a pretty busy and hectic life (hello early morning PT sessions followed by a day of work, training, writing , more working and probably not going to bed early enough..) so I need something that energies and supports my system – and that isn’t called caffeine…

I can literally feel every glass full working to my benefit – especially since I made such a conscious effort to take it daily (and sometimes twice daily).

My head is less foggy, my skin is clearer, my tummy isn’t bloated anymore and I have been waking up at 5am with the energy to train myself before I train my clients (and if you know me that is a huge feat!).

One key influencer that bought us closer together was my trip to Nepal. My trusted travel sachets of Vital Greens and I trekked 8 hours uphill everyday for 9 whole days, full of energy and not getting sick once -while everyone around me was dropping like flies!

What else do I love?

  • Most of the bulk ingredients are certified organic or of natural origin.
  • It has a comprehensive formula of 76 vital ingredients (and if you want to learn about every each herb this site here lists them individually with explanations.).
  • Vital Greens includes all the products I used to take separately like Spirulina, Chlorella and Wheatgrass – so I am saving money on buying just one super product.
  • It is balanced with antioxidants and immune supporting herbs (such as astragals root, green tea, shitake mushroom) so I found since taking Vital Greens consistently for the last year (instead of occasionally over 3) I don’t catch every cold and flu going around, and who doesn’t love less sick days!
  • It contains digestive enzymes, prebiotics and probiotics (hello healthy inside and colon).
  • It is alkaline forming – super important for healthy digestion and bowels (and aiming for an alkaline system is especially important if you eat a high protein diet like I do).
  • It is designed to curb the appetite (with artichoke powder, green tea and other ingredients) so it’s perfect for my afternoon Vital Protein/Vital Green shake snack before gym session.
  • It’s high in iron and protein (which makes it perfect for vegetarians too).
  • It taste good which is an important quality in a powder (and if you are not sold on the flavour, try it in juice or smoothie rather than plain water.)

Don’t believe me? My clients are fans too:

“I cannot live without my greens, and I have found Vital Greens to be the superior product on the Australian market. I literally feel the spirulina and chlorella hit my cells, which is the perfect compliment to my nutritional cleansing lifestyle! I have all of my clients on Vital Greens for that extra hit of alkalising nutrients! Lee provides product super quick on request too, which I love!!” Emilie Tonkin, www.emilietonkin.isagenix.com

 ‘Living and working in Sydney has many benefits, but the big city life can be hard to keep up with. Trying to balance a hectic work schedule and a growing social life is hard enough – without having to worry about finding time to keep healthy. Thankfully, at least the early morning rush of trying to throw something together before running out the door has been made easy, and healthy, with the discovery of Vital Greens. My partner and I have been benefiting from all the goodness of Vital Greens for the past 12 months. Mixed in simple fruit smoothies, Vital Greens fuels us for the entire morning and we have the energy to tackle the day…..and the city! I would recommend this product to everyone!’  Darren Duke

“I’m 30 now and having been playing AFL foofball for 22 years and it’s getting harder to recover and have the energy to get the day after a game or training. Since I have started taking Vitals Greens (before the game and in the mornings) I have found I have more energy and more go. I just add it my protein shakes and I’m good to go!’ Shaun Silver

So what are you waiting for, put a spring in your step, ward off winter bugs and get into this green liquid gold!!

Here is a nice little raw recipe to try using Vital Greens and a mix of other superfoods:

Vitality Balls 

              

35 pitted dates

¼ cup chia seeds (black and white mixed)

¼ cup sesame seeds – grind half in mortar and pestle and keep other half whole

¼ cup desiccated coconut

¼ cup walnuts and seeds of your choice.

1/3 cup raw cacao powder

3 tablespoons Vital Greens

3 tablespoons Vital Protein

3 tablespoons honey

3 tablespoons tahini (preferably unhulled)

2 tablespoons ABC spread (combined almonds, Brazil, cashews)

1. Soak dates overnight.

2. Combine dry ingredients in a separate bowl chia seeds, sesame seeds, nuts/seeds, Vital Greens and Vital Protein, desiccated coconut, and cacao powder.

3. Either put softened dates in a food processor or alternatively chop dates into small pieces into a separate bowl. (fyi a food processor does makes your life easier with this recipe!)

4. Add honey, tahini, and nut spread to the chopped dates (either combine in food processor, or combine in the bowl with the dates).

5. Slowly add dry ingredients, mixing as you go. You just need it at a consistency that will hold the dry ingredients together, so you may need to vary quantities as you see fit.

6. Using your hands, form into individual balls about 3cm diameter. Roll in extra coconut or crushed nuts  if you wish!

Enjoy  x

Happiness: Winter, Fitness and Paleo (carrot-cake) pancakes

6 Jul

Winter in Sydney this year is agreeing with me. Shocking right?!

Normally I would be complaining and hiding under my warm blankets waiting for the warmer days to return, but not this time.

With the rain I have found a new sense of contentment. I am waking up before most of the city has even contemplated opening their eyes.  I train myself, then I teach a class or private PT session, I race home to prepare my paleo meals for the day, work, eat, perhaps do another quick strength session, teach another class, catch up with friends/boyfriend/family after work, then cook dinner, and write some articles before bed ready to do it all over again the following day!

Exhausting to type, but surprisingly not so exhausting to do!

Why and how is this routine working you may ask? Eating clean brings energy and balance, training brings the same while cooking and play time brings happiness – so together the synergy just works and balances one another. If my diet was bad, processed and full of sugar it would decrease my energy, my hormones and mood would be terrible so I would bitch instead of train and good luck trying to wake me up.

I look back and feel bad for the former years I may have wasted sitting and waiting.

The moral of the story (if there is one..) don’t wait to start things. You can look back in a year and be happy you made the changes towards a healthier lifestyle.  Or, you can look back in a year and regret that haven’t started yet.

Below is my weekend winter reward treat – so delish and quick to whip up!

Come join us on facebook for daily update, hints, recipes and such and while you are at it, check out twitter to!

Paleo Carrot-Cake Pancakes

Ingredients

  • 1 cup of grated carrots
  • 3 eggs
  • 1/2 cup almond meal
  • 1/2 cup canned coconut milk
  • 1/4 cup walnuts, chopped (or pecans)
  • 2 tablespoon coconut oil
  • 4 tablespoon coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon: cinnamon, ginger, nutmeg (I usually add more than this though!)
  • 1/2 teaspoon stevia
  • 1 tablespoon honey (optional)
  • Once cooked plate up and top with a tablespoon of coconut butter and maple syrup – DELISH!!

Instructions

1. Mix all dry ingredients together in a large bowl

* almond meal

* coconut flour

* baking soda and powder

* spice

2. Add wet ingredients to dry ingredients and mix thoroughly

* carrots, eggs

* coconut milk

* coconut oil

3. Heat a large frypan up under medium-high heat and use coconut oil to grease the surface. Don’t be shy with the oil here you don’t want it to stick!

4. Pour batter into piping hot frypan. Cook on both sides for 3 or so minutes.

5. Top pancakes off with coconut butter and maple syrup.

Makes approx 4 pancakes.

This fab recipe was originally sourced via http://paleomg.com (but I have made a couple of Fitness In The City style amendments and inclusions!)

Aside

Home Made Almond Milk

14 Mar

I place Almonds in the high achiever category… not only do they boast good levels of folate, Niacin, as well as vitamin A, E and vitamin D, almonds also make a great milk alternative to those who are lactose intolerant or people like me who simply choose to follow a paleo way where dairy is off limits.

What makes the humble little nut and its milk even better, is the fact that making it yourself is seriously simple, gratifying and more healthy than buying the carton version (which can contain sugar) because you can control the exactly what goes into it.

Lets also not forget, you can increase your ‘healthy’ smug factor by using raw almonds (not processed) and soak them over night to encourage easier digestion while also activating their nutritional content (go you!)

Homemade Almond Milk

Simple to make, homemade almond milk is a great alternative to cow’s milk. Use only raw, unpasteurized almonds for optimum nutrition.

Ingredients

300 grams raw, unpasteurized almonds

6 cups (1.4 liters) cold, filtered water

Vanilla or few drops of Stevia (optional for sweetening)

Directions

1)   Place almonds in a large container (with lid on tight) and cover with the water. Refrigerate for 18-24 hours.

2)   Pour almonds and water into a high-speed blender and process for 90 seconds on high. Start slow and build up the speed so you don’t splash it everywhere. Use or refrigerate up to a few days.

Some recipes strain the almond milk through a nut milk bag to make it more silky smooth, but this step isn’t essential.

Note – For sweetened or flavored almond milk, use a little vanilla or almond extract and a little agave or brown rice syrup.

image from ‘A Food Centric Life’

%d bloggers like this: