EXTRA ADDED SUPER Green Smoothie.

It's been a long time since my last blog post, I am settled into sunny Dubai now so will begin blogging again!

Last month I was lucky to receive a sample of both organic Chlorella & Spirulina from the lovelies at GECO, and thought I would tell you all about it.

Please note that I do not get paid to review products, and only give you my own honest opinion.

So why should we add Chlorella & Spirulina to our diets?!..

Spirulina has 26 times as much calcium than we get from milk. 
Spirulina is naturally 65% protein and amino acids.
Spirulina contains ALL essential amino acids.
Spirulina is high in Omega 3, 6 and 9.
Spirulina has high levels of Chlorophyll which help remove toxins and heavy metals from the blood.
Chlorella cleans the blood by fusing to heavy metal toxins in the blood and removing them.
The chlorophyll in chlorella helps you process more oxygen.
Chlorella helps to balance your body’s pH.
Chlorella supports key bodily functions in the bowel, liver and blood systems.

If that isn't enough for you, Chlorella also helps to improve focus and concentration.

Basically it's amazing!!

And GECOs are organic too!!! (We love organic!)

I have been adding a teaspoon of each to my favourite smoothies, and away I go!

It tastes delicious with Spinach, blueberries, banana, apple and almond milk (1 cup of each).

Unlike other Chlorella and Spirulina I have tried, this once did not change the smoothies taste or texture dramatically, it adds a slight 'plant like' taste to a plain smoothie, but when berries are in the smoothie I did not taste a difference,

You can purchase the products on amazon and they will be posted to you! How easy is that.

I highly recommend this product to everyone and anyone, so I am now recommending it to you! Especially if you have smoothies as a meal replacement! That way you are receiving so much added goodness!

Buy GECO Spirulina here!

Buy GECO Chlorella here!

Let me know how you all get on! :)

Sofit xxxxxxxxx

Night Shift Fun.

Oh night shifts, how fun you are.

None of you have an excuse now-

Even with a really strange shift pattern - you can still remain healthy!

Just when I had got myself into a nice healthy routine and was starting to lose weight and make toning improvements, I switch to full time night shifts and mess up my routine.

I am now working nights as a General Nurse at a Private Hospital & a Nursing Home. 

The hours are 8:30pm-7:30am.

Bed time is 8:15am after a shower,

Wake up is 15:30 if I'm on a shift the following night, 

And 12:30 if I have a night off.

So as you can imagine it's pretty strange to work out the routine & difficult to stick at it as you crave different things on different nights.

So my routine is:

Wake up and work out! Fasted cardio and/or weights before I start making excuses and stay in bed with a film! 

I then like to throw in some HIIT/Tabata style toning exercises before showering and driving to work.

The most difficult thing is working out what to eat and when.

At the end of a shift, (the morning to you) I am craving a big dinner of carbs and carbs.

Through my shift I want carbs and chocolate!

However- I have devised myself a plan and am going to stick to it!

Working days:

A big hearty & healthy dinner after workout/before work.

A smoothie or soup for overnight, and fruit and nuts.

Breakfast before bed (optional) Eggs, Spinach, Avocado and Green Tea.

Non working nights:

I will of eaten soup/smoothie and fruit early hours at work the night before.

Big hearty & healthy breakfast ~ protein, good fats & vegetables.

A healthy light meal. 

I will be adding Spirulina and Chlorella to my smoothies as extra goodness to help me through my nights.

(Blog post to follow~ product review.)

So, to summarise, no excuses people! Just sit down and workout what to do and when! Plan and prepare! Stick to it! :)

Sofit xxxxxxxxx

Garlic & Tomato Pie.

I had NO idea what to call this dish...

Turkey garlic pie

Garlic and herb pie

Italian Pie...

So then I decided to keep it simple ~

Garlic & Tomato Pie!

It's a dish based around my favourite dish~ Sheperds Pie (see previous post), but with an Italian twist.

It is seeeeeeriously tasty! Super satisfying!

And of course, nutritious AND delicious.

RECIPE 

Turkey Mince

2 x stock cubes

6 Garlic Cloves ~ crushed

Salt & Pepper

Italian Herbs

Oregano & Basil

1/2 tinned Tomato

Tomato purée

4 Tomatoes ~ diced

8 Cherry Tomatoes ~ diced

1 white Onion ~ diced

8 Mushrooms ~ diced 

1 Sweet Potato

1 Cauliflower

Butter ~ 1 tablespoon (I use Kerry Gold)

Cheese ~ grated (optional)

Cook/brown mince in a pan, (no oil required) & add stock, salt & pepper to taste, 1 large pinch of herbs & all of the garlic.

Add diced Onion, Mushroom & Tomatoes~ cook for 3 minutes.

Add tinned and purée Tomato, and 1 large pinch of herbs.

Simmer & reduce.

Boil Sweet Potato & Cauliflower, mash together with butter,

In a casserole dish, add all Turkey to the base,

Top with mashed layer,

Add salt & pepper,

Top with grated Cheese.

Oven cook for 20 mins on high,

Whilst preparing boiled veg.

Serve & Enjoy!

Sofit xxxxxxxx

Spinach Wraps!!!

As you all know- i LOVE carbs.

So in March 2013, when I was getting going with the health kick, I really missed having a sandwich or a wrap at work for lunch, or some carbs with my tea. I had looked into how to make your own healthy tortilla wraps- but it seemed like too much effort (and i would probably not make them very well).

So, I came up with my own simple invention which did the job for me, and I have had good feedback from a few people who have made them also.

Ingredients:

Eggs

Spinach

Coconut Oil

Optional seasoning: chilli or garlic or pepper or salt

Directions:

Using a blender, blend your eggs and spinach (I would say about 1 small handful of spinach per egg)

Heat a small amount coconut oil in a frying pan (just to grease the pan)

Turn the heat to the lowest setting

Pour a tiny amount of mixture into the middle, and immediately tilt the pan to spread the mixture out into a very thin layer covering the whole pan (pour a very small amount as you can always add another small amount if it doesn't cover the whole pan- this does not work as well with a thick layer)

Cook gently, then flip and cook gently on the other side

That's it! There we have a spinach wrap.

Serve immediately, warm with my chilli beef filling & quacamole

Or cold for your lunchbox with roasted veg & hummus.

Enjoy :)

SoFit xxxxxxx

Spicy Turkey in Cabbage Rolls.

Once you have a think about it, it's quite easy to substitute healthy & whole food for processed & unhealthy food.

I've made wedges out of Squash & Carrot,

Lasagne with courgette not pasta,

Cauliflower as rice,

Spinach & Egg as wraps....

And now for the even quicker wrap fix:

Savoy Cabbage.

For this amazing dinner I made my Quacamole recipe, ~

2 avocados mashed, 1/2 onion diced, 6 Cherry toms diced & coriander.

And my super easy Squash & Sweet Potato wedges recipe, ~

Slice squash & potato, olive/coconut oil, salt & pepper, chilli & garlic flakes, 190c oven for 50 mins.

Then my Spicy Beef recipe, using Turkey mince instead, ~

Turkey mince, diced onion, diced mushroom, diced pepper, chillies, stock, seasoning.

Then boiled some whole cabbage leaves and dished it all up.

Easy peasy.

All recipes can be found on my blog.

Enjoy!

Sofit xxxxxxxxxx

Real & Whole Breakfasts.

Avocado is the perfect side for eggs.

Scrambled Eggs, Spinach, Avocado & Chives.

Green & Clean.

PERFECT.

A big Real & Whole food bowl.

Bacon, poached Egg, Spinach, Spring Onion, Mushroom, Cherry Tomato & Cottage Cheese.

Filling & NUTRITIOUS!

Sofit xxxxxxxxx

Chicken Stir Fry.

Everybody loves a stir fry!

Sometimes though, they get a bit boring. So yesterday I made mine with different vegetables to what I would usually use.

And it was good!

RECIPE:

Chicken ~ diced

3 Garlic cloves ~ crushed

Coconut Aminos / Soya sauce

Mushrooms ~ whole

Cherry Tomatoes ~ halved

5 Spring Onions ~ sliced lengthways

6 Asaparagus ~ halved

Sugar Snap peas ~ whole

Cook the Chicken in Garlic & Aminos/Soya

All all veg

Stir fry for 3 minutes

Serve & ENJOY!

Sofit xxxxxxx

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