Tag Archives: coconut oil

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_ )

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Raw Healthy Chocolates!

28 Mar

Fitness In The City - raw chocolates

Instead of buying the standard cheap, sugar filled chocolate eggs from the supermarket this Easter.. why not try something a little different and make your own.

Healthy, easy and simply delicious – what more could you want?!

Raw Homemade Chocolates

Ingredients:

¾ cup coconut oil (it needs to be liquid so if solid put jar in hot water to melt)

¾ cup agave nectar (you can also combine honey/maple syrup/agave)

1 cup of raw cocao powder (Green & Blacks organic cocao is another option)

1 tablespoon of almond butter

1/3 tsp of vanilla extract

 

Directions:

1. Place liquid coconut oil in a bowl – if hard melt beforehand.

2. Mix all ingredients together with a hand blender until smooth.

3. Pour chocolate mixture into moulds (I use Ikea shaped icetrays) or pour into a baking dish lined with baking paper.

4. Place moulds into freezer to be set in the freezer (approx 15 minutes).

Options: add goji berries or peppermint oil for a flavour change.

Fitness In The City - raw chocolates with goji berries

 

Why You Should Start Dry Body Brushing Today

15 Mar

dry body brushing
Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?

You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.

Think back to your human biology class (minus the traumatizing exam) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?

Answer for all: the skin!

The benefits of dry skin brushing include:
• Listen up ladies: Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. So, rather than take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
• Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
• It assists in improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively.
• Dry skin brushing rejuvenates the nervous system by stimulating nerve endings in the skin (and it feels pretty great, too!).
• It helps with muscle tone and gives you a more even distribution of fat deposits.
• Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores.
• And, in my experience, dry body brushing first thing in the morning can actually set up a perfect day! By doing something solely for yourself first thing in the morning, you can develop a beautiful follow-through effect, starting with a healthy breakfast – why ruin all the good work you just did?
Can you try dry body brushing at home?

Good news – you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body.

The directions are pretty simple:
• Start on dry skin before bathing.
• Work in gentle circular, upward motions, then longer, smoother strokes.
• Always begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart, so it’s important that you brush in the same direction.
• Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
• After you’ve finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
• Ensure you shower to wash away the dead skin cells and impurities.
• Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin.
• Then follow it up with a slick moisturizer to nourish the skin (personally, I’m a fan of coconut oil).
Give it a go for 30 consecutive days and your body will love you for it!

See my original post on Dry Body Brushing here on MindBodyGreen

MindBodyGreen

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