Cheesy Bacon Egg Muffins!

I have these for breakfast every single day at the minute! Literally!

They are so good!

I eat mine cold, but sometimes have them heated up after the gym for a quick fix dinner too.

I make a big batch of them and keep them in the fridge, I eat them all within 4 days. 

INGREDIENTS:

•Smoked Bacon grilled (x2 packs)

•1/2 large Onion diced small

•8 Mushrooms diced small

•8 Cherry Tomatoes diced small

•1 yellow Pepper

•3 Garlic cloves

•8 medium/large Eggs

•grated Cheese 

•Salt & Pepper

Recipe:

•Preheat oven

•Grill bacon

•Fry Onion, Mushroom, Tomato and Garlic in Coconut/Olive oil ((don't just soften them- really cook them; almost to mush))

•Add yellow Pepper for last 1 minute

•Whisk Eggs with Salt & Pepper

•Add frying pan contents to Egg

•Add Cheese and Bacon (tip: cut bacon in half then into small pieces using scissors) and mix together 

•Add to muffin cases (make sure you oil the cases)

•Cook on 175c for 35 minutes

•Stand & Serve

•ENJOY!!

I use silicone muffin cases from tesco and spray oil them before.

Sofit xxxxx

Chicken, Sweet Potato & Spinach Curry

INGREDIENTS:

5 Chicken Breasts ~ chunks

2 Sweet Potatoes ~ cubed

4 Garlic cloves

2 teaspoons freshly grated Ginger

2 red Chillies ~ thinly sliced

2 teaspoons of Chilli Flakes

2 tablespoons Curry Powder

1 tablespoon Garam Masala

1 tablespoon Paprika

1 tablespoon Tikka Curry Powder

1 tin of tomatoes (or fresh tomato)

1 tin/carton Coconut Milk

Cherry Tomatoes

1 pack of Mushrooms ~ cubed

1 large white Onion ~ diced

Salt & Pepper

Coriander - fresh/dried/puréed to taste

1(-2) extra large bag(s) of fresh Spinach 

Add a tin of chickpeas too if you want

RECIPE:

•Simply pop all ingredients, except the spinach, into a slow cooker. Mix it all together and cook on high for 3 hours, stirring every 45 minutes or so.

•I then taste and add more of whatever is needed, every batch is different. Often I add extra chilli or curry powder.

•10 minutes before serving stir through the fresh Spinach, a handful at a time.

This is perfect to pop into freezable containers, or for lunch. So make it in bulk! :)

Enjoy!

Sofit xxxxxx

Sausage & squash bake.

Well this feels a bit new! 

I haven't blogged in so long, I have been a busy & lazy lady!

This recipe has been tried and tested by quite a few friends and family over the last few months, and everyone has raved about it. 

Best part of it- it's so easy to make! 

RECIPE

•1 pack of sausages (Tesco Finest's sweet chilli work amazinglyyyy!)

•1 large Butternut Squash

•As many Garlic cloves as you can stand (lots and lots for me!)

•Mixed Italian dried herbs (or fresh herbs for you fancy pants people)

•Tin of tomatoes / chopped fresh Toms

•A white Onion, Mushrooms & Peppers

•Grated Cheese (!!) optional but is soooo needed ;)

•Fresh Chilli / Chilli flakes optional

•Precook your sausage in a baking tray

•Cook your chopped squash at the same time with a light spray of olive oil and salt & pepper (in the oven also, even the same tray if you wish)

•heat Olive oil in a frying pan & lightly fry the onions with half of the minced/chopped/crushed garlic

•Then fry your chopped vegetables with salt and pepper & herbs in the same pan

•Add your squash, remaining garlic, tomatoes and really mix it through

•I then half cut and, kind of crush, some of the squash pieces with the spatula (not neatly & with no method) to get "mashed squash" in the mix too 

•Simmer for few minutes

•Chop the Sausage and add it to the pan with half of your grated cheese

•Transfer the pan contents into a casserole dish

•Top with cheese

•Oven or Grill until the cheese is too much to resist

•DIG IN & ENJOY! :)

Sofit xxxxx

Spicy Sweet Sausage Muffins!

Another great Egg Muffins recipe has been created! I think this one is good enough to compete with the Spicy Mince Muffins I made a few months back~ and they proved extremely popular with you all! 

So these ones aren't as perfectly healthy as some of the others, but not by much. The reason they're not that "healthy" is because I used Sweet Chilli Sausages from the Tesco finest range. Oh..... And then added in a little Sweet Chilli & Jalapeno cheese! ;) 

Where I do think that organic and well sourced meat is best & I do think avoiding processed food is really important..... I also love sausages, salami & cheese!! What's a girls supposed to do. 

Plus you can be 100% strict with your diet, and get really nitty gritty over certain details..... But then go and drink alcohol or eat cookies when you're relaxing a bit. 

ALL IN MODERATION I say, the trick is balance. (I'm still working on mine and tackling this "winter weight" that I've had on me for about 16 months now!!! Oooops!) 

Anyway, recipe time!

RECIPE:

•Eggs (free range)

•Salt, Pepper & Chilli flakes

•Sweet chilli Sausages ~ (sliced (use scissors))

•Salami (small squares)

•Red Onion (diced)

•Mushroom (Diced)

•Red Chilli (sliced)

•Garlic (crushed/diced)

•Olive Oil

•Chilli/Spicy Cheese (small diced)

•Heat oil in a pan

•Add Sausage, Onion, Mushroom, Garlic & Chilli (Cook for 3-5 mins)

•Add Salami & seasoning 

•Cook for 1 minute

•Cut sausage into smaller chunks

•Add pan contents to whisked Eggs & mix

•Add Cheese (& more seasoning)

•Spray oil in muffin cases and pour in mix

•Oven cook on 170c for 35 mins, turn the tray half way

•ENJOY!!!!! 

Xxxxxx

Parsnip Chips!

I made Parsnip & Butternut Squash chips for dinner tonight.

I also made a tuna frittata, but that was a fail in presentation, (as you will see) but still a taste sensation! 

The parsnip worked out really well as French Fries, they crisped loads! And tasted goooooood with ketchup! Haha. 

RECIPE:

•Parsnip

•Butternut Squash 

•Oil baking tray

•Place chopped veg into tray (thin French fry stle cut)

•Season well with plenty of salt

•And some chilli flakes

•Cook on 180c for 40-50 mins

•Shake/Unstick fries every 10-15 mins

Serve & Enjoy!!! Xxxxx

Ps sorry about the frittata fail haha

Chilli & Nachos!

This is going to be a popular one! It literally tastes amaaaaazing!! 

INGREDIENTS:

•Mince Meat (I used Veal)

•White Onion (1/2 large diced)

•Cherry Tomato (4 sliced)

•Tinned Tomatoes (2/3 tin)

•Kidney Beans (1 tin)

•Peppers (1 in total, sliced)

•Chilli pot (Knorr- these are amazing!!)

•Garlic (1 clove crushed)

•Beef stock cube

•Cumin (2 teaspoons- or to taste)

•Pepper & Salt (to taste)

RECIPE:

•Cook on a medium heat

•Half cook Mince in frying pan with a little oil, then add Onion

•Drain half the liquid (or remove with a spoon if your clumsy)

•Add Chilli pot & stock cube and stir through for a minute 

•Add in the Peppers and sliced Toms for 2 minutes 

•Add Kidney Beans for another 2 mins 

•Finally add the tinned Toms, Cumin & Pepper and simmer (turn to low & keep stirring!)

•Make your Nachos and Guacamole now...... Recipe below

NACHOS:

•Slice the Sweet Potato thinly width ways- thin is the trick. Not wafer thin.... I think ideal would be the depth of a pound coin (if you want to get precise over it!!).

•Oil your baking tray - ONLY use the smallest amount of oil as possible. I used 3 sprays of Olive oil Spray light for the base

•Add a little Salt & Pepper (just a little)

•Then place the Sweet Potato disks flat onto the tray, not to be overlapping 

•Add another 3 sprays of and a tiny but of salt & pepper 

•Cooking begins- use a medium heat and keep an eye on them! You need to turn them over 3-4 times to ensure even cooking and no burning.

•A trick is to precook them, and then recook them from cold, on a pizza tray (one with holes in)... This gets then reeeeal crispy!! 👍

GUACAMOLE:

•Smash Avocado (1-2 whole Avocados) with a fork

•Add some chopped white Onion & Tomato

•Stir it up and serve 

•Also tastes great with a squeeze of Lime, and chopped Coriander! 

Enjoy!!!!

 xxxxxx

Meaty Egg Muffins

Easy peasy.... 

•Fry diced white onion and garlic in a little coconut oil

•Whisk eggs and season with Salt & Pepper

•Add chopped cooked sausage and cooked mince meat to egg mix

•Add fried onion and garlic too

•Grease muffin cases/tray

•Cook on 180c until done (approx 20 mins)

The reason I don't specify how many eggs is because it depends on how much mince & sausage you use... Or how many egg muffins you want to make.

Enjoy!

Sophie xxxxx

Hash Brown!!

This recipe is amazing!

Honestly you need to try this one!!... And it's so easy to make too! 

I can't wait to hear your reviews!!

INGREDIENTS:

•1 white potato

•1 sweet potato

•1/2 a large white onion

•2 garlic cloves

•2 sausages

•Mince meat (just a little~ I used some from my meaty egg muffins)

•2 eggs

•Salt & Pepper

•Coconut/Olive oil

•Precook your sausage and mince meat

•Grate your potatoes and then

•Rinse potatoes well, using a colander, under running water

•Squeeze out as much of the water as possible by hand & place into a bowl 

•Mix 2 whisked eggs into the potato

•Add diced sausage (smaller the better) and mince into the potato 

•Lightly fry diced garlic and thinly sliced onion in a flat frying pan

•Add Garlic Onion to potato bowl

•Season and mix well

•Add a table spoon of oil to the pan

•Reduce heat in pan to Low-Medium

•Add hash brown mix and flatten down with a spatula

•Cook on low for approx 8-11 minutes ensuring edges don't stick

•Turn the hash brown onto a plate, re oil your pan & carefully transfer the hash brown into the pan (uncooked side down obvs)

•Flatten again & look after the edges

•Cook again for approx 8-11 mins

•Serve & Enjoy!!

I'm thinking of making this over Christmas with other breakfast bits and people am help themselves. Or you can cut it up into small serving sizes!

Sophie xxxxxx

Coconut Chilli Curry!

A brand new recipe for you all, a real winter warmer! The chillies make this one veryyyyy warm in fact!!

This recipe is made up of only whole and nourishing food, therefore it fits any diet type: paleo, slimming world etc.

I hope you all enjoy it. I served mine on a bed of spinach, then the next day reheated it with spinach stirred through. It would work on rice to, brown rice or home made cauli rice (see previous recipe).

Enjoy xxx

RECIPE:

•5 Chicken breasts - big chunks

•1 red onion & 1 white - diced small

•1 can of coconut milk 

•1 tin of tomatoes

•4 Garlic cloves - minced

•3 fresh Chillies - sliced 

•Ginger powder - 1 teaspoon

•Hot curry powder - 2 tablespoons

•Garam masala - 1.5 tablespoon

•Dried Chilli flakes - 1 teaspoon

•Salt & Pepper - pinch of each

•Stir through dedicated coconut before serving or sprinkle on top! - 1 tablespoon (or to taste)

I cooked mine in the slow cook over 5 hours, but you could cook it quicker, just ensure all chicken is cooked before eating! 

Enjoy!! 

Sofit xxxxxxxxxxx

Spicy Mince Frittata

This is amazing!

You're going to love it! 

I'm debating making another batch already! 

My healthy meals have been so repetetive, no new recipes for a long time. 

This week I made my spicy mince recipe (standard) using Turkey mince, and instead of having the leftovers reheated on another day I made a whole new dish out of them.

RECIPE:

•Spicy mince (see previous recipe)

•Chopped tomatoes

•Baby Spinach ~ torn

•Eggs x 6

•Cheese (optional)

•Seasonings

•Whisk eggs

•Add Salt & Pepper

•Add dried mixed herbs

•Add minced garlic

•Add Chilli powder

•Add the precooked mince, tomato & spinach (& cheese)

•Grease oven dish/muffin case/tray

•Pour mix in

•Oven cook on 180c until cooked (approx 30-40 mins)

•Place on a rack to cool

•Serve & Enjoy!!! 

Sofit xxxxxxxxxxx

HEALTHY OCTOBER!

I have been on it recently!

In 8 days I have been to 9 classes at the gym & have had a well balanced diet.

I am addicted to Vibe Cycle at the minute, and Vibe Power! I did a Body Pump class this week too for the first time in a while so I have definitely fallen for that class again. Body pump used to be my number 1! 

I fly out to Ibiza tonight for a weekend of fun, so I am giving myself 2 days recovery when I get home. On these days recovery I have to still be active (eg walk the dog) and then it's back to the gym Friday! I don't want to lose this flow I am on, especially now I am really seeing results.

I am also going to be doing some Bikram Yoga again- which I am extremely excited for. I'm also looking at starting a dance fit class! So October I am very excited for you!

My sister, my roomie and I are on a major healthkick. I have bought us each a plain book/journal, which will become our bible.

In it we have to write every single thing that passes our lips, and every bit of exercise that we do. We will be taking measurements every loosely 2-3 weeks, and generally aiming to develop healthy habits that will become a way of living.

 

Make healthy choices daily & try not to skip a workout for more than 2 days. Find what works for you & stick to it!

Sprouts & Parma ham

I really haven't blogged much in aaaaages. Because I'm now working full time nights I've really not had much time to be experimenting with new recipes, so all of my meals have been from recipes I have previously posted.

Do you follow me on Facebook and/or Instagram? I post my meals daily onto both. 

Facebook.com/miss.sofit

@healthy_miss_sofit

However, with that in mind I have LOTS & LOTS of new recipes for you all in October! I promise to be more active with my blogging, I also have a new competition to launch in October. So watch this space!

On Sunday I wanted to make my winter favourite, sprouts in blankets! The shop had no pancetta so I used Parma ham instead, and it worked just as well.

This one is super easy to make, and quick too.

It's Paleo friendly and also fits in with most diets.

RECIPE:

•Boil sprouts in slightly salted water

•Drain and leave to cool slightly

•Heat a pan onto low

•Simply wrap each sprout with ham

•Dropping them into the pan as you go

•Cook for approx 2-3 mins / until cooked to desired level

OPTIONAL

Add garlic to pan ~ delicious!! 

Enjoy!! Xxxxxxx

Sofit xxx

Monday Dinner/Bubble & Squeak!

Me and my lovely housemate Nicole made a massive roast dinner for the two if us yesterday. Massive. It easily could of fed a family of 5!

But instead.... 

I made us an old childhood favourite of bubble & squeak.

I didn't chop the food as small is standard, didn't mix in the mash, only used a small amount of thin gravy and kept the cabbage leaves big.

Simply fried it all in a little olive oil with salt and pepper..... Aaaaaand...... Added some bacon!!! The result was goooooood.

I roasted some parsnip and carrot as a side and had a spoon of my leftover mashed potatoes. 

DELICIOUS!

RECIPE:

Add oil to a pan

Heat, add salt and pepper

Add Bacon & Beef (cut into chunks)

Add 2 crushed Garlic cloves 

When bacon is cooked add all veg chopped to desired size,

Stir fry for 7-10 mins,

Add small amount of gravy and simmer

Allow to bubble & squeak.

Serve & enjoy!! :)

For the roasted Parsnip & Carrot, I simply chopped and roasted on a tray with olive oil and salt & pepper. 

Easy peasy bubble and squeaky!

Sofit xxxxxxxxx

Eggs every day!

Eggs everyday.

Any which way.

:)

Lemon Pepper Chicken.

Hello again all, I hope you're all having a good week. 

I'm really on a roll this week, eating well, planning a preparing meals, training hard & regularly and starting to see results!

I have had chicken for dinner every night this week, but it hasn't been boring or repetitive because I've had it with different things every night.

This recipe is definitely a new favourite of mine. So simple, so healthy, so good!!

• Section your Chicken into portions, and place in a container (I have 2 breasts to a portion)
• Squeeze the juice of half a Lemon onto the Chicken
• Season with lots of freshly grounded black pepper 
• And optional add Chilli Flakes
• Refrigerate your Chicken until ready to cook
• Place in an oven dish, cover with foil and cook! 

I hope you enjoy this one as much as I do!

Here are some serving suggestions;

1)With Butternut squash & Sweet potato wedges, Salad with Antipasti & soft boiled Egg and Peas.

With Sweet potato wedges, fresh Salad and antipasti. I added peri peri salt to the Chicken before cooking!

With a fresh Salad made of Watercress, Spinach, Iceberg, Green Beans, raw Beetroot, Butternut Squash, Pepper, Cucumber, Avocado, Red Onion & Anitipasti mix. 

DELICIOUS!!

Sofit xxxxxxxxxx

Bacon & Garlic Potato Salad!

Hello everybody! I hope you're all enjoying the summer as much as I am. I've had so much good food and am enjoying some outdoor bootcamp sessions too! I sure do love the summer!

The other weekend me and some of the girls threw a surprise baby shower for our friend, it was a lovely sunny day and we had a table full of party food. I made my standard home made Coleslaw, and a huge bowl of my Quacamole. 

I also decided to try a new dish and made a potato salad. Not just a regular potato salad, but a Bacon & Garlic Potato Salad!

It was seriously easy, so no excuses- Get making it for this weekends activities! Or even weekday meals/lunches!

RECIPE

Salad Potatoes ~ halved 

Red onion ~ sliced thinly

Garlic cloves ~ 4 diced

Bacon (Turkey or pork) ~ Cooked and sliced

Chives ~ fresh and snipped small 

Mayonaise ~ 2 tablespoons 

Please note: I wish I could say that the Mayonaise was super healthy, or organic, or home made.... But actually it was just regular low fat mayo. My new rule is to not be too strict on the finer details, a little bit of something added to a meal isn't going to hurt me too much, especially as it means I stick to the healthy eating for longer as I'm enjoying my food! 

HEALTHY EATING SHOULDN'T FEEL LIKE HARD WORK!! 

So I boiled the whole bag of halved Salad Potatoes,

Whilst frying my sliced Onion & diced Garlic in olive oil (and salt and pepper),

And whilst grilling my Bacon until it was crispy,

I sliced the Bacon and then transferred all ingredients into a big tub with a lid, 

Added the mayo, fresh chives and lots of pepper,

Then shook the pot really hard in all directions for a minute or 2 to mix, but also soften/crush, the potatoes.

Serve immediately or eat cold. 

ENJOY!!!

Sofit xxxxxxxxx

Tasty BBQ/Grill Bites.

This recipe works well with Chicken or Turkey! 

And tastes amazing fresh off the BBQ, but also great grilled too!

I've been having this all week cold in a mixed salad. Delicious! 

It's the perfect lunch box friendly recipe for meal or snack time! Grab & go!

RECIPE

• Chicken/Turkey ~ diced
• Natural Yoghurt
• Chilli flakes ~ 1 teaspoon
• Curry powder ~ 1 teaspoon
• Turmeric ~ 1 teaspoon
• Chilli powder ~ 1 teaspoon
• Salt & Pepper ~ to taste

• Mix all together in a bowl, and leave in the fridge for 24 hours
• The next day BBQ or grill the meat
• Serve & enjoy!
• Or pack in a lunchbox & enjoy later!

Easy peasy!

Enjoy!!

Sofit xxxxxxxxxxx

Smashed Avocado & Eggs!

Bread & Butter

Sausage & Mash

Adam & Eve

Tea & Biscuits

Beyoncé & JayZ

And of course Avocado & Eggs!

One of my favourites! 

Smashed avocado with a sprinkle of sea salt is the perfect butter alternative on regular bread, rye bread, quinoa bread, rice cakes .... Whatever you like! 

If you still haven't tried this- what are you waiting for?!

I've been going on and on about this one since the very start of my blog. It's amaaaaazing.

Today I toasted a piece of regular brown bread, spread on smashed avocado sprinkled with salt, added some hock ham & eggs. Pepper to top. JOB DONE! 

Enjoy!

Sofit xxxxxxxxx

Summertime

Well so much for that summer body!!!

Anyone else thinking the same?

I had a great holiday in Dubai & Turkey and gained myself a few extra pounds that I was meant to tackle as soon as I landed in the Uk.

But I kinda haven't been practicing what I preach, and instead had a crazy weekend catching up with friends over (lots of) food and alcohol. Sorry!!

But it's fine! I am back now! 

With a BANG!  

Or something like that anyway! :)

So, plans for this healthkick:

• Drink lots of water! Lemon & cucumber infused water preferably.
• Exercise at least 4 times a week!! Even if it's a half hour!
• Eat for fuel, not for reward. Eat clean, healthy & fresh! I need to break out of the food is a reward- instead I will be buying myself a small gift every week that I am healthy! 
• Everything in moderation! I've decided in order to stick to it for longer, I will not be restricting anything, but will eat (or drink) in moderation. Therefore hopefully avoiding any binges! 
• Chill out & accept it's going to take time. I'm really not going to be where I want it 2 weeks- give it time Sophie!! 

Tonight's night shift goodies are all healthy and fresh. Mixed salad, chicken & baked potatoes, cherries, grapes, satsuma and lots of infused lemon water. 

LETS DO THIS!

Hope you're all with me!

Sofit xxxxxxxxx

Tabata workout- I dare you!

Oh it's a good one! It got my heart racing, I was sweating and today I am ACHING!

This workout was completed in under 30 minutes, that's all it takes!

So next time you only have a short amount of time- do some tabata!!

I've spoken about Tabata before because it's amazing!

So what is Tabata?

"Tabata training (aka, the Tabata Protocol) is a type of High Intensity Interval Training that follows a specific format:

• 20 seconds of a very high intensity exercise
• 10 seconds of rest
• Repeat 8 times for a total of 4 minutes"

1)) For my first exercise I did Burpees up to star jump. 

So that's 20 seconds of Burpees, repeated 8 times. 

Then a minutes break.

2))My second exercise was Kettlebell throws. 

20 seconds of, repeated 8 times!

(The stopwatch does this for you!)

3))After a minutes break I went into Wall Ball throws with ass to grass squats, using a 4kg ball. 

Basically you get a weighted ball and throw it as high onto a wall as you can, as you catch you drop into a low squat "ass to grass", stand up & throw the ball again in one fluid movement.

4))This is where I've really started to struggle.

For my next exercise I used a blow up Exercise Ball/Stability Ball and did my favourite core/an exercise. It killed me!! I alternated the move forwards, left and right.

5))I then put an ankle weight on and did a round of leg raises. I alternated straight up for round 1, then up, front and back for round 2, back to up for round 3, up front and back for 4 etc etc.

6))Finally I did a round of ab exercises. I followed the tabata stopwatch but did a different ab exercise every 20 seconds. 

I started with regular sit ups, Then side to side with a 4kg ball, Then sit ups with arm extension using the 4kg ball, Then crunches, Then sit ups with side to side twist, Then back to side to side with the ball & then finally used the exercise ball for the diagram below.

Download the  "Tabata Stopwatch Free" App and give it a go!

Let me know what you think! :)

Sofit xxxxxxxx