Frenchie’s Food Diary #4

Since changing my mentality towards what foods I eat and regaining control of my mental health surrounding the issue, I’m now forever looking for new healthy ways of hitting macros by using wholesome and delicious recipes and not being so restrictive. But you all know, that said, I’m also all about that meal prep, easy life. So I do hope that these weekly food diaries are of use 🙂

Breakfast

Coconut Granola with Greek Yogurt

I’m aware that not everyone is like me, and religiously eats oats every morning which are why I do try bring you a new healthy breakfast recipe each week. Even if it’s one I don’t use.

That said, this week, I am going to make a batch to sprinkle on my mid-morning snack, cause it looks so tasty!!!!!

This makes a big batch, probably about 20 portions. This lasts for weeks so long as you put it in a sealed container or one of those pretty jar’s that are oh so photogenic too. It’s a great alternative to cereal to have in the cupboard and can be used in so many different ways. Sprinkled on porridge or greek yogurt, even added to salads. If you have different preferences on the type of nuts or seeds, feel free to swap them for your favourites J

Ingredients (makes 10-20 portions):

 

  • 1 tsp vanilla extract
  • 200g honey
  • 80g coconut oil
  • 500g jumbo oats
  • 120g flaked almonds
  • 50g desiccated coconut
  • 100g pumpkin seeds
  • 100g sunflower seeds
  • 200g mixed dried fruit
  • Greek yoghurt to serve

 

  1. Preheat oven to 150 degrees Celsius.
  2. Heat oil, honey and vanilla in saucepan over a low heat until warm. Don’t allow to boil.
  3. Place oats, nuts and seeds in large bowl and mix well.
  4. Add in the oil mix and stir until evenly mixed.
  5. Spread onto a baking tray covered in parchment paper.
  6. Bake for approx 30 mins, stirring every 10 mins. Bake until cooked evenly and turning golden brown.
  7. Add fruit once the mix has cooled.
  8. Serve with 0% fat Greek yoghurt and fresh berries, add to porridge or eat like a bowl of cereal!

 

Lunch:

Burrito Bowl with green beans

Shock horror. I’ve never had a burrito….

So when I saw this little healthy recipe twist on one, I decided Let’s go for it!! This little gem eliminates the wrap, cheese and sour cream. Obviously, if you want, you can keep them in 😉 I’m going to stick with rice, black beans and French green beans instead.

Ingredients (makes 5 portions):

 

  • 5 onion, diced
  • 5 chicken breasts, sliced
  • 2 red bell pepper, sliced
  • 2 tsp chilli powder
  • 3 tsp paprika
  • 5 tsp cumin
  • 1 tsp garlic powder

 

  • 200g Uncooked Rice (5 portions)
  • Bag of frozen greens
  • Can of black beans

 

  1. Add onion to pan on medium heat with a little oil and allow to soften.
  2. Next add in your chicken and lightly brown.
  3. Add the red pepper and spices. Then pour in enough water to cover the chicken. Turn up the heat and leave to simmer.
  4. Once your chicken is cooked through, serve alongside some salsa sauce/relish, rice and black beans. You can even add in some of the guacamole if you want.
  5. Sprinkle some lime on top.
  6. I’m going to add some green beans too for added goodness.

VOILA!!!

Dinner:

So if you haven’t already figured out, my dinners are kind of always fish based. But I always add a salad/veg and some rice/cous cous or quinoa to it. This week I’m going to make a big batch of the below salad to go with it 🙂

You’ll find my fish recipe in my second diary entry, but any questions just shout me an email 🙂

Carrott, Courgette and Orange Salad

Ingredients (makes 2-3 portions): You will need to remake the salad on Wednesday for the rest of the week cause it wont last a week.

Ingredients

  • 2 large Carrots, grated
  • 1 Courgette, grated
  • 1 tbsp Cumin
  • 2 Oranges, in segments
  • 1 tbsp Olive Oil
  • 1/2 tsp ground cumin

 

  1. To assemble the dressing, first take 3-4 segments of orange and squeeze the juice out of them into a small bowl. Add the olive oil and the ground cumin. Stir.
  2. Next, heat up a pan over a low heat with a touch more of olive oil. Add the cumin and add in the remainder of the orange segments.
  3. The orange should begin to brown and caramelize. Once they are nicely browned but not burned, remove from the heat.
  4. Toss the carrot, courgette and oranges in a mixing bowl. Add the dressing and mix through.

Serve this salad as I said above with cous cous, rice or quinoa on the side and some fish fillets. Simple yet satisfying.

Happy meal prep,

Sophs xx

 

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