(via alelaska)

Tuna patties: serves 2

• two 100g cans of tuna, drained
• one egg
• three spring onions, finely chopped
• a handful of coriander leaves, finely chopped
• one slice of wholegrain bread, ground into breadcrumbs (use a food processor)
• a squeeze of lemon juice
• one teaspoon of Dijon mustard

Mix all the ingredients together. Refrigerate for 30 minutes. Separate the mixture into six patties. Cook in a pan over medium heat for 3-4 minutes on each side.

veganfoody:

Pineapple and Portobello Tacos with Roasted Chickpeas 

Chicken Soup! Serves 6

1 onion
2 carrots
1 parsnip
1 large handful of green beans
4 garlic cloves
1 ear of fresh corn
1.5L chicken stock + 500mL water
4 chicken thighs (skinless, boneless)

Dice the onion, carrot and parsnip. Cut beans into thirds. Finely chop or grate the garlic. Boil the stock and water in a separate pan. In a large pot, sauté the onion in olive oil until translucent. Add the garlic, stir, then add the carrot, parsnip and beans. Cook for 2-3 minutes. Pour in the hot stock and water, and simmer. Submerge the whole chicken thigh fillets in the soup. Return to a low simmer, cover and cook for 15-20 minutes or until the parsnip is tender. Turn off the heat. Remove the chicken and shred with 2 forks. Add the shredded chicken back in, then cut the corn off the cob into the soup. Cook for 1 minute. Serve with wholegrain toast!

smilestones:

Spicy Chicken Lime Soup

Serves: 2-3

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium onion, diced
• 1 carrot, peeled & diced
• 1 stalk of celery, diced
• 2 cloves of garlic, minced
• 1 jalapeno, seeds removed, diced*
• ½ teaspoon ground ginger (1 tablespoon of fresh, minced ginger would be even better!)
• ¼ teaspoon cumin
• salt & pepper
• 6 cups chicken broth
• 1 cooked chicken breast, shredded
• 2 tablespoons cilantro, chopped
• 1 tablespoon apple cider vinegar
• juice of ½ a lime

Instructions

1. In a pot, heat olive oil over medium-high heat.
2. Once hot, add onion, carrot, celery and jalapeno and saute for about 5-8 minutes until softened and starting to brown.
3. Add ginger, cumin, salt & pepper and saute for another 1-2 minutes.
4. Add chicken broth, let mixture come to a boil then reduce to a simmer for 15 minutes.
5. Add shredded chicken, cilantro, vinegar and lime juice and stir to combine.
6. Remove from heat, serve hot and garnish with additional cilantro.

Notes

*with 1 full jalapeno this is a very spicy soup! Use less for a more mild version.   

(via size10plz)

Summer Salsa

• 2 tomatoes
• half an avocado
• 1 red capsicum
• half a red onion
• 1 green chilli
• handful of coriander
• fresh sweet corn (1 ear)
• juice of half a lime
• salt & pepper

Finely dice all the vegetables. Mix in the lime juice, and salt & pepper. This salsa improves with time, so make it at least 3 hours before serving! Serves 2 as a side salad.

i-w0rk-out:

Frozen Berry-Granola Squares

INGREDIENTS:

• 1 cup whole-grain granola
• 2 cups fresh strawberries, raspberries or combination
• 3 cups low-fat Greek yogurt
• 1/3 cup agave nectar
• 1 tsp real vanilla extract

INSTRUCTIONS:

1. Line an 8-inch square baking pan with foil.
2. Sprinkle granola evenly on bottom of pan and set aside.
3. In a blender, whirl together berries, yogurt, agave nectar and vanilla until blended. Pour berry mixture over granola, smoothing mixture to the edges of the pan. Cover with foil and freeze until firm, approximately 4 hours. Keep frozen until serving.

Nutrients per 2-inch square: Calories: 170, Total Fat: 2 g, Sat. Fat: 1.5 g, Carbs: 28 g, Fiber: 2 g, Sugars: 16 g, Protein: 10 g, Sodium: 64 mg, Cholesterol: 0 mg

(Source: cleaneatingmag.com, via size10plz)

Best smoothie ever: blackberries, banana, vanilla protein powder, plain Chobani yoghurt, peanut butter.

cleanbodyfreshstart:

Rice Paper Rolls with Chili Sauce

Ingredients for Rolls:
Remember you can use whatever fillings you like!

• Rice Paper Wrappers
• Firm Tofu
• Carrots (grated)
• Bean Sprouts
• Baby Spinach
• Shallots
• Cucumber 

Method:

• Prep the fillings- grate the carrot, chop the shallots, slice the tofu and cucumber into strips
• Follow the rice paper wrappers instructions (wet one wrap at a time in a large bowl of warm water) move the wrapper to a clean plate
• Add your filings - after you make the first wrap, you’ll have an idea of how much will fit inside. 
• Roll once, fold in the sides, continue rolling. 
• Serve with Chili Sauce (or any other dipping sauce you like!)

Chili Sauce
this amount was enough for my four wraps with plenty left over which I used as dressing on a salad - it was delicious!

Ingredients:

• 2.5 tbs Lemon Juice
• 1.5 tbs Rice Wine (I used Sushi Seasoning, it’s the same thing)
• 1/3 tsp Sesame Oil 
• 2 Red Chilies 
• Shallots
• A few small Kaffir Lime Leaves

Method:

• Finely chop the chillies, shallots and kaffir lime leaves
• Combine all the ingredients
• I let mine sit in the fridge overnight, then removed it before making my rolls and used it at room temperature. xxx

(via cleanbodyfreshstart-deactivated)

For the muffins

• 2 scoops vanilla protein powder
• 1/2 cup wholemeal flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 2 ripe bananas, mashed
• 2 egg whites
• 2 tbs plain Greek yoghurt
• 2 tbs light agave syrup
• 1/3 cup oats

For the topping

• 1/3 cup oats
• 1 tbs brown sugar
• 1 tsp light agave syrup

womenshealthmag:

10 Healthy Sweet Potato Recipes!

For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.

Spicy Sweet Potato Fries

Roasted Sweet Potato Salad

Gingered Sweet Potato and Carrot Soup

Spiced Sweet Potato Chips

Baked Sweet Potato Latkes

Rosemary Sweet Potato Wedges

Chili-Spiced Mashed Sweet Potatoes

Apple and Sweet Potato Hash Browns

Ginger Sweet Potato Cheesecake

Marshmallow Whipped Sweet Potatoes

(via make-the-right-choice)

Banana Bread Protein Muffins

Dinner! Tofu & vege skewers with cous cous and salad.

squaremeal:

(via Chickpea, Feta and Parsley Salad | Simple Provisions)

Banana Vanilla Protein Pancakes