Simple & Super meal!

Eggs & Salmon

Salmon & Eggs

This is always my go to meal!

Especially after a big workout that has left me starving but too knackered to really get cooking!

A quick and easy veg omelette, with Salmon & the wonderful Avocado.

Job. Done.

Sofit xxxxxxxxxx

Sweet sweet lord~ potato FRIES!!!

Quick.

Easy,

Simple.

Child friendly.

Hot or Cold.

Side or Snack.

DELICIOUS!!!

Ok guys, this is a short one because - well just because! It needs no words!

You just need to hurry up making & eating them!

RECIPE:

Remember to always use organic & locally sourced ingredients where possible.

• Sweet Potato ~ washed not peeled
• Coconut/Olive oil
• Salt
• Rosemary

That's it's for ingredients!

• Slice potato into thin shapes (like the size of McDonalds fries~ shhhh!)
• Add oil, salt and rosemary to a piece of baking paper in an oven dish
• Add fries to dish, and Shake Shake Shake! Ensuring all fries are coated
• Try to evenly space all fries
• Oven cook on 160-170c, shaking/turning fries every 7-10 mins
• Serve immediately (with some extra salt and rosemary~ optional)
• And enjoy!!!!!

Sofit xxxxxxxxx

Now you can eat Lasagne EVERYDAY! No guilt!

Ok, so I am majorly late on posting this recipe for you all- sorry!

I originally made up this dish just over 5 years ago when I first got into cooking. I used to love a ready made lasagne, or my mums famous Lasagne, (definitely not healthy) over a salad for my evening meal. So I decided to trial a new idea after seeing someone use salad as a bun for a burger, it got me thinking about lots of dishes and how I could replace the 'bad' bits with 'good' bits- such as vegetables!

I'm a dumbass for not posting this immediately because I recently scrolled through Instagram and seen that there are already lots of people making this dish in similar ways. But I'm still going to share mine with you- because it is delicious and I thought of it all by myself 5 years ago before the days of Instagram. I didn't even own a cookbook then! Haha.

Actually saying that, I own about 10 cook books and have read NONE of them! I'm terrible for that actually.

Back to the subject!!....

RECIPE:

Remember to use organic & locally sourced ingredients were possible.

• Lean Beef Mince
• 1 diced white Onion
• Diced Mushrooms 
• Chopped Tomatoes
• Chopped yellow Pepper
• Sliced Courgette ~ lengthways
• Spinach
• 5 Garlic cloves- crushed/diced
• 1 Stock Cube
• 1/2 tablespoon Oregano
• 1/2 tablespoon Basil
• 1 teaspoon Mixed herbs ~ dried
• Salt & Pepper ~ to taste
• Grated Cheese ~ 1/2 handful 

(Cheese is optional- and up to you which type of cheese.)

• Brown Mince in a big pot
• Add Onion until soft
• Add Mushroom, Tomato & Garlic
• Add Peppers & Herbs
• Salt & Pepper to taste
• Drain out any excess liquid
• Put a thin layer of mince into Lasagne dish
• Lay sliced Courgette on top
• Add another layer of mince
• Lay spinach on top
• Add a layer of courgette
• Add mince on top
• Top with Cheese
• You could layer the cheese through the dish too- but that's up to you
• Cover with foil and Oven cook on 180c for 20-25 mins
• Serve & Enjoy!!! 

I hope you enjoy this one!

It's one of mine and my families favourites~ and as always is a simple recipe! 

Sofit xxxxxxxx

Zendegii Fitness Bites! Amazing!

Zendegii Fitness snacks are amazing!!!

 

That is this review summarised into one quick sentence.

But that isn't enough~ I need to tell you more about them, because they deserve a full description.

 

I was lucky to be sent samples of this new range of healthy bar & ball snacks a few weeks ago... and oh my lord(!). They are not only amazingly healthy BUT they are literally a taste sensation! (And we know that this isn't sually the case when it comes to healthy snacks!)
 

I don't know how they have done it, but they have actually made a snack that I like MORE than a popular unhealthy option I/we usually crave after!

 

 

 

"This perfect blend of ingredients was created to give you a great tasting and healthy snack with no added ‘nasties’ and packed full of goodness." LEARFitness.pro

 

 

The bars come with an option of topping~ Hazelnut or Pistachio. My advise? Buy both!

Honestly they are too good to miss.
The balls are currently out of stock~ they are that good! But when they return, I recommend you buy them in bulk!

 

They are a perfect snack, a brilliant energy booster and have amazing health benefits such as:

 

 

High fibre content for long lasting satiety

Well moderated insulin response

Reduced fat absorption

Consistent and long lasting energy supply

Post workout recovery

LEARFitness.pro

 

LEAR Fitness belongs to Nick Richardson a Personal Treainer and fitness fanatic from the Midlands, so this a great local brand to support all you Midlanders! I predict a massive future for them.

 

For more information and to buy these products & more, head to:

 

LEARFitness.pro

 

You won't regret it.

 

 

 

Sofit xxxxxxxxxxxxxx

 

 

 

PLEASE NOTE: I do not get paid to write any reviews. All reviews are my personal 100% honest opinion. Sofit xx

Green Smoothie.

Warning~ this smoothie is delicious!!

As you may already know, I am not a big fan of liquids. I much prefer sinking my teeth into some tasty and solid food, but I am partial to a nice refreshing juice from a cafe too. Smoothies always took last place in the breakfast option list.

In the past I have tried to have smoothies for breakfasts when on a "mega" healthkick- but I have always felt I was forcing them down and not particularly enjoying them. It's usually the texture that gets me, thick and lumpy ~ bleurgh! It creeps me out a bit. Plus I was then finding that I was suffering from reflux because I have an over sensitive tummy! (But that's another story.)

However this is D E L I C I O U S !

It's tasty, has a good texture and makes me feel awake and energised after! 

Try it for yourself!!

RECIPE:

• Ice ~ 1/2 cup
• Almond Milk ~ 1/2 cup
• Spinach ~ 2 big handfuls 
• Banana ~ 1
• Apple ~ 1 (peeled or unpeeled)
• Blueberry ~ 1 small handful

• Blend Ice & Milk
• Add Spinach
• Add chopped Banana and Apple 
• Finally add the Blueberries
• Serve & Enjoy!!

Sofit xxxxxx

Spicy Mince & Red Pepper.

This dish honestly is just delicious!

It is a super quick, mega simple yet really tasty & satisfying dish. 100% clean, yet tastes as good as something bad for you!

I served it with Boiled "Rice" (cauliflower) & boiled Cabbage. (I've got a bit if a cabbage addiction at the moment!)

RECIPE:

Remember to use organic and locally sourced ingredients where possible :)

•Lean Turkey Mince

•White Onion ~ diced

•Mushrooms ~ sliced

•Red Pepper x 2 ~ thick sliced

•Cherry Tomatoes ~ quartered

•Red Chillies ~ diced

•Franks Hot Sauce

•Stock Cube x 2

•Cook Turkey in a big pot with Stock

•Add in Onion ~ cook until softened

•Add Mushroom, Peppers, Chillies & Hot Sauce

•I leave mine to summer for 15 minutes to reduce all liquid & increase the flavour

Serve and Enjoy!

Sofit xxxxxxx

Healthy Nut Bread.

 A delicious Grain & Wheat free bread that is literally simple to make!

Honestly, even I can make it- so it must be easy!

My first attempt was too sweet, and a little bit too moist- so I adjusted the recipe the second time and it came out perfectly. I like it best toasted.

It has a very strong nut taste, so if you don't like nut then it might not be the best bread recipe for you. :)

RECIPE:

• 7 eggs
• 1 tablespoon honey
• 3 tablespoons of Nut Butter (I used 2 peanut & 1 almond)
• 3 tablespoons melted Coconut Oil
• 2 tablespoons of Ground flax, sunflower seeds
• 3 tablespoons of Almond Flour
• 1/2 tablespoon of Coconut Flour
• 1/2 tablespoon Baking Powder (gluten free)
• 1/3 tablespoon of Salt

• Grease loaf tin with Butter/Ghee/Coconut Oil
• Preheat oven to 180^c
• Mix all wet ingredients with a hand blender
• Add all dry ingredients and mix using hand blender
• Pour mix into the loaf tin
• Pop into the oven for 36 minutes
• Remove and leave to stand for 15 minutes
• Remove from tin, Serve & Enjoy :)
• Store in an airtight container. The bread keeps in the fridge for 7-10 days! 

Here's some serving suggestions:

Let me know what you think. Enjoy!!

Sofit xxxxxxxxx

Chicken & Cabbage Soup.

Well my detox is going well, me and my sister have stuck to it and had smoothie juices for breakfast (see previous post for recipe), and we've had soup for lunch. We've even had soup or smoothies for our evening meals too! Check us out!! 

Last night I made a giant batch of Chicken & Vegetable soup in the slow cooker, which serves 5-6 people. 

I had one portion for lunch and have anther for my evening meal. 

Tomorrow I am moving onto solid food again, and getting some energy ready to hit the double gym classes. I really am ON IT!

RECIPE:

Remember to use Organic & responsibly sourced local ingredients where possible.

• 5 Chicken Breasts ~ Diced

• 3 large Carrots ~ Chopped

• 2 Leeks ~ Chopped

• 5 Celery ~ Chopped

• 1/2 large Green Cabbage ~ Peeled

• 2 handfuls Mushroom ~ Thin Sliced

• Fresh Garden Peas ~ 2 cups

• 1/2 Swede ~ Small Diced

• Basil ~ 1 teaspoon

• Oregano ~ 1 teaspoon

• Sea Salt ~ 1/2 teaspoon

• Black Pepper ~ 3 teaspoons

• Cayenne Pepper ~ 1 teaspoon

• Kerry Gold Butter ~ 2 teaspoons

• 4 Stock Cubes ~ I use organic vegan stock cubes

I put all ingredients into the slow cook, which holds 6 litres, and topped with boiling water to the brim. Popped on the lid, cooked it on medium whilst I slept. In the morning the kitchen smelt goooood!, and my soup was ready to take to work.

I hope you like this one as much as I do.

Enjoy!

Sofit xxxxxxxxx

Detox Juice!

I just realised that I haven't yet told you about my morning detox juice ritual!

Ok, I say ritual (it's only been 2 days) but, it will be a ritual.

I am starting my days with a lovely refreshing & energising Carrot, Apple, Beetroot juice. I have had it with Ginger, and another time Lemon & Orange. It's delicious!

The best thing about it is that I don't actually own a juicer! I make this wonderful stuff from my regular/non expensive blender. And a sieve! 

•Simply add 1 cup of water and I've to your blender,

•Blend in 1 Beetroot,

•Add in 2 chopped Apples,

•Add 3 chopped Carrots,

•Then add your Ginger/Lemon/etc,

•Strain through a sieve,

•Enjoy!!!

Sofit xxxxxxxxx

She's baaaaaack!

Hello my lovely readers!

I am back from my amazing holiday is Tulum, feeling relaxed, chilled and..... Well.... Fat!!

But hey a little holiday indulgence is allowed and I am not beating myself up for it, simply getting straight onto the detox!

I am following a strict 4.5 week diet and all results will be posted on here for you all.

If anyone would like details on the diet plan just drop me an email: miss.sofit.healthy@gmail.com 

I made an effort to eat healthily a few times whilst on holiday and did a few days of exercise, including a bike ride, beach walks and swims.

Here are some of my meals in Mexico, my boyfriend was hating on me for snapping our food all the time haha... Blogger issues!! ;)

Remember you can follow me on:

Instagram: @healthymisssofit

Tumblr: @healthymisssofit

Twitter: @MissSofit

Bloglovin: Miss Sofit

Facebook.com/miss.sofit

Misssofit.blogspot.com

Sofit xxxxxxx

Chorizo Pie.

This dinner was delicious!

Basically I wanted to make a big batch of packed lunches that tasted good and were filling too. I had some Turkey mince, Veal mince and Chorizo in my fridge so decided to try something out.

I am in my final week countdown until my holiday so I NEED to try and eat good 100%.

After work on Monday I had a lovely fish dinner and prepped this random pie ready for Tuesdays dinner.

I boiled 2 sweet potatoes and half a cauliflower, whilst pan cooking my mince meat. I added chopped onions, mushrooms, tomato, stock and salt & pepper to the pan- then at the end chucked in some chopped chorizo and chilli flakes.

I poured it evenly into a big lasagne dish and topped it with some peas, salt & pepper and a stock cube. Then layered on top my potato and cauliflower mashed with KerryGold Butter & a final good serving of pepper to top.

The next day I simply popped it in the oven on about 200c for 20 minutes and served it with boiled veg, then potted up the rest into portions with roasted squash and boiled veg. 

Clean lunches for the week sorted! :)

Enjoy xxxxxxxx

Loaded Sweet Potato.

I sure am glad that sweet potato is Paleo friendly. I looooove sweet potato.
But, I also think that too much of it can be too sweet!
This is why I am very grateful for white flesh sweet potatoes- Paleo friendly and not as sweet at all- so they are perrrrrrfect for a baked potato.

I made dinner for my sister and friend Emma last week- Emma requested stuffed sweet potatoes after seeing the ones i previously made. I decided to make them a little differently.
Instead of cutting them in half and making them stuffed skins style, I kept them whole and in baked potato shape.
For the filling I used Turkey mince meat and Chorizo, instead of Chicken pieces. I was very very happy with the results. Especially because I baked a mix of orange & white flesh potatoes which reduced the sweetness. Delicious!

RECIPE:

• 3 orange flesh Sweet Potatoes
• 3 white flesh Sweet Potatoes
• Turkey mince
• Chopped Chorizo
• 4 Garlic cloves ~ diced
• 4 Mushrooms ~ diced
• 1 white Onion ~ diced
• Salt & Pepper
• Mixed Herbs

• Bake Potatoes for 1 hour on 180c
• Leave to cool ~ I left mine for 1 hour
• Brown Turkey mince with Garlic
• Add Onion ~ 3 mins (until softened)
• Add Mushroom, seasoning and Chorizo for 3-5 mins
• Slice sweet Potatoes and scoop out flesh into a bowl
• Mix the white and orange flesh together
• Mix/Stir Potatoe and Chorizo/Turkey mix
• Using 2 tablespoons scoop mix into balls and stuff back into Potatoes
• (Try and squeeze it all in and close the potato closed again)
• Place in the oven on 180c for 15-20 mins
• Serve and Enjoy!!

Sofit xxxxxxxxxxxx

Love Cookies~ Chocolate Chip.

Yummy in my tummy!

I made these in 20 minutes (including cooking time) last night before a family meal.

They are healthy, light and soooo nice!

Top Tip- they are best served warm because thy are squidgey and the chocolate is gooey, so eat 2 quickly to yourself before sharing them out with others!! 

RECIPE:

• 2 cups of Almond Flour
• 1/2 tablespoon Baking Powder
• 1-2 teaspoon(s) Cinamon
• 1.5 teaspoon Vanilla
• 1/3 cup of melted Coconut Oil/Ghee
• 1/3 cup of Honey (organic & raw)
• 1 egg
• 1/2 teaspoon Salt
• Chocolate Chips~ or cut up Chocolate yourself (I used Green & Blacks Organic Cookig Chocolate)

• Preheat oven to 200c
• Combine all dry ingredients
• Separately combine all wet ingredients minus Oil/Ghee
• Mix with the dry and combine
• Slowly add in melted Oil/Ghee
• Stir in Chocolate chips
• Form balls of cookie mix
• Place onto baking paper (I ran out so used the matte side of foil)
• Gently press down onto the balls to slightly shape (they spread as they cook anyway- so just very gently press them)
• Cook for 10-13 minutes
• Serve immediately with a lovers kiss
• And enjoy!!!

Happy Valentines Day all,

Sofit xxxxxxxx

Chinese Chicken & King Prawn Fried Rice~ Cauli Rice.

I am a very happy lady with this recipe!
As some of you may know, I am seeeeeeriously addicted to Chinese and Thai food. I am an absolute sucker for anything Chinese... so you can imagine my excitement at mastering another recipe that turns my favourite food super healthy & nutritious.

I forgot to tell you that I bought some Raw Coconut Aminos which is a sauce similar to soya sauce- but soya free. Aka paleo perfect. I ordered mine from amazon after a long time waiting for it to come into stock. It's delicious!!

The cauliflower egg fried rice recipe that I posted previously has been one of my most viewed recipes, so I have faith that youre going to LOVE this one too.

Top tip: The cauliflour rice always needs cooking for a bit longer than you think..
I heat up my oil, garlic and some spring onion in a pan, then add all of my uncooked riced cauli, I keep stirring and tossing it until it is all soft for about 4-5 minutes. Then i turn up the heat and add a little more oil and some salt & let it sit in the pan that little bit longer than you want it to. I let bits of the rice brown and crisp- THIS IS THE BIT THAT GIVES IT THE AUTHENTIC FLAVOUR. I cook on high for a further 4 minutes before adding the egg(s) and finishing with more spring onions right before serving.
If you dont cook it for long enough it comes out soggy and with a strong cauliflower taste.




RECIPE:

• Diced Chicken
• King Prawns
• Coconut Aminos (or soya sauce)
• Cauliflower
• Shredded Ginger
• Diced Garlic
• White Onion
• 1 Chilli
• Mushroom
• Spring Onion
• Cherry Tomatoes
• Coconut Oil
• Egg(s)
• Salt & Pepper
• Chilli Flakes

• Heat oil in a pan and cook Chicken thoroughly
• Add Coconut Aminos to taste 
• Cook Cauli fried rice~ see previous blog (you can do this before or simultaneously)
• Add chopped Onion, Garlic and Ginger until onions soften
• Add Mushrooms, Chilli, Tomato until all soft
• Add Chilli Flakes to taste~ tatste here & add ginger/garlic/chilli if needed
• Season with Salt & Pepper
• Mix the Cauli Rice into mix
• Add cooked Garden Peas
• Serve & Enjoy!! :)

Sofit xxxxxx

Garlic & Herb Turkey Thigh.

I have been so ill this week. It's not been a good week at all. 

I haven't worked out once, I have been eating lots of carbs and chocolate. I crashed my car. Etc etc! So apologies for no blog action. I will be back on it from now!

I made a lovely healthy dinner of Garlic & Herb Turkey Thigh and served it with Chilli Peas, Buttery Carrot and Sugar Snap Peas, Garlic Broccoli and Butternut Squash Wedges! Delish! 

RECIPE:

• Turkey Thigh
• Mixed Herbs
• Garlic cloves 
• Olive Oil
• Salt & Pepper

• Cover Turkey with mixed herbs and chopped Garlic
• Add Salt & Pepper and Oil
• Put lots of garlic cloves into baking tray
• Place Turkey on top
• Cover with foil and cook as per recommended by serving size~ I cooked mine for 1hr on 180c covered, and 30 minutes uncovered.
• Regularly baste Turkey with oil and Garlic juices
• Leave Turkey to rest for 15 mins
• Slice and Serve, pour on juices from baking tray
• Be sure to serve the garlic cloves from out of the bottom tray- Delish!
• Enjoy ;)

I boiled my peas and stirred in Chilli flakes and black pepper.

I boiled the veg in salted water, then stirred in a teaspoon of ghee.

I added a tablespoon of the Turkey juices and garlic! Amazing.

Sofit xxxxxxx

Oven Roasted anything.

So simple and quick, yet so amazing.

I love oven roasted 'anything' if it has the right seasoning on.

On Saturday after a seeeeeriously heavy Power class, I had 3 of my Goats Cheese Egg Muffins and some roasted root vegetables.

Sweet Potato, Carrot and Butternut Squash.... Delish!

I cooked these in some Olive Oil, Salt & Pepper and Garlic & Chilli.

Perfect!

Sofit xxxxxx

Goats Cheese, Bacon and Squash Egg Muffins.

These absolute beauties are amazing~ so long as you Goat's Cheese!!

I had been thinking of ways to make the egg muffins even tastier and decided to trial cheese instead of meats. As you may know from my Chorizo Breakfast Egg Muffins, meat is a great way to add flavour to these lovely muffins, but this time I threw in a strong cheese... and it worked!

I chose Goats Cheese because people with a lactose intolerance, dairy allergy, or other dietary considerations may be able to eat it. Also because I love goats cheese!
This recipe would work perfectly with a caramelised onion chutney and a big leafy salad.
I had mine reheated for lunch with roasted Butternut Squash and Sprouts & Pancetta. AMAZING!

RECIPE:
Remember to always use organic & good quality products where possible.

• 7 Eggs
• Goats Cheese
• Turkey Bacon ~ or regular bacon/ham
• 5 Cherry Tomatoes
• White Onion ~ 1/2 or a medium size
• Roasted Butternut Squash cubes
• Salt, Pepper, Garlic & Chilli grinder
• Coconut/Olive Oil

• Whisk Eggs and add seasoning
• Dice Goats Cheese ~ portion size to your taste
• Cut Turkey Bacon, Tomatoes & dice Onion
• Oil line muffin tray/cases (my silicone ones from Tesco are amazing- non stick)
• Pop into oven on 160c for 30 mins
• Then up on high to brown/crisp the tops
• leave to stand for 5-10 mins
• Pop out of tray/cases
• Serve & Enjoy :)
• or Lunch box up & reheat & Enjoy! :)

I hope you like the recipe, let me know how you get on.

Remember that this recipe can be used with alterantive meat. cheese and veges. Nearly every ingredient works~ be careful if using spinach and tomatoes as too much = soggy results!



Sofit xxxxxxxxxx

Bubble & Squeak Cauli mash.

This is the perfect side dish for a comfort meal. Last night I made meatballs with my Roasted Sprouts & Pancetta Recipe and served it with a new idea of bubble and squeak.

I loved it. It does definitely still taste of cauliflower though- So if you're not a fan this one probably isn't for you. Or you could add in some mashed swede.

RECIPE:

• Cauliflower ~ whole head
• Pancetta
• Cabbage
• Mixed herbs
• Garlic & Chilli seasoning
• Salt & Pepper
• Ghee
• Cheese ~ optional
• Olive / Coconut Oil

• Boil cauliflower and cabbage seperately
• Slice Cabbage, Dice Pancetta
• Fry Cabbage & Pancetta in oil and herbs
• Mash Cauliflower with Ghee
• Add in seasoning to taste
• Stir in Pancetta & Cabbage
• Taste & Add seasoning to taste
• Serve & Enjoy!! :) 

Sofit xxxxxxx

Lunch Box Club 2014

I'm thinking of starting up Miss Sofit's Lunchbox club again for 2014. I loved us all helping to motivate each other with keeping healthy and packing up our lunch boxes.

Every day in my office everyone I work with one by one asks me what I have today as they pass my desk. My lunch is probably the biggest chat of the office. They will all ask what I have, say ooooooh very nice or you're very good aren't you Sophie or aren't you healthy and occasionally they will ask how I made it & that they love a certain ingredient. Naturally I love it, any chance to talk about food and my recipes. ;) 

So ladies & gents, let's start Instagram tagging, tweeting, facebooking, or emailing Lunch Box Club pictures. Remember the theme is Colourful Plate Challenge!! How many colours can you get onto your plate? Colourful unprocessed food = lots and lots of nutrients. and to bring back a quote I used to use last year: COUNT NUTRIENTS NOT CALORIES! :)

Yesterday's lunch box was Turkey mince, Chorizo, Chilli, Onion, Mushroom and Tomatoes! :)

Today was heartbreaking~ I picked up the wrong lunchbox and ended up with this full looking (but great tasting) lunch of Chilli Turjey with Sweet Potato and Butternut Squash. I had made some amaaaaaazing roasted Sprouts but they were in the other lunch box!! :(

I hope you're all having a great week~ tonight is Power class. I am achin like mad from HIIT Insanity class last night and Body Combat the night before. Feeling good! Aching is good! Lots of protein for me.

Sofit xxxxxxxx

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