Spaghetti Squash.

Yum yum! Healthy, clean & guilt free spaghetti/pasta! AMAZING!

I bought my spaghetti squash from Whole Foods at the weekend after seeing one for the first time ever! I've never seen them anywhere else! 

Spaghetti squash is super easy to make~ you just cook the squash and it turns into spaghetti itself! 

• Pierce squash several time
• Oven cook on 180 for 60 mins
• Slice in half
• Scoop out the seeds & pulp
• Use a fork to remove stringy 'spaghetti'
• Serve & Enjoy! 

I served my squash halves stuffed with a Spicy Chicken & Bacon mix with an egg on top, then stirred some of the mix through spaghetti squash in a bowl for lunch tomorrow.

• Chicken sliced
• Bacon sliced
• Peppers sliced
• Onion diced
• Mushroom diced
• Garlic crushed
• Chilli sliced
• Chicken stock
• Salt & Pepper

• Cook chicken and bacon with stock
• Add garlic & chilli
• Add all veg and sauté
• Season to taste
• Serve and enjoy!!!

Sofit xxxxxxxx

Fish & Chips.

I spent this weekend in London with my boyfriend, and as we are now nearly on the 6 week countdown until our holiday we are trying to be as good as possible diet wise.

On Saturday I spent a long time having a wander in heaven (Whole Foods), and bought us a lovely healthy and organic meal of Cod, Salmon, Sweet Potato and Salad. 

I absolutely love Whole Foods- you can buy anything and everything there pretty much. I can get so many everyday items chemical, sugar & gluten free. Perfect!

• Wrap fish individually in foil parcels and oven cook on 200c for 15-25 minutes (depending on fish size)
• I cut my sweet potato on half and made one half Chips and the other half Discs
• I oven cooked them on 200c for 35 minutes, turning regularly 
• I cooked them in chilli olive oil, salt & pepper
• I served it with Spinach, Rocket and mixed Leaves

DELICIOUS!!

I love sweet potato discs! They not only taste great but can be used as the "bread" for other recipes eg: Burgers, Breakfast sandwich, quacamole etc. Or just thinly sliced like crisps! :)

Enjoy! 

Sofit xxxxxxxx

Chicken & Squash Curry.

I'm a bit cautious to put up this recipe as I just made it as I went, and added bits as I felt was needed on tasting.

The result was absolutely amazing. It honestly tasted like it was too good to be healthy! It was so satisfying and filling- I will definitely definitely be making this one again!

I served the curry with a big portion of my new favourite Egg Fried Cauliflower Rice and some ghee sautéed Kale. Perfect!

RECIPE:

• Diced Chicken Breast x 3
• Diced and peeled Squash
• Diced white onion ~ large
• Diced Mushrooms
• Quartered cherry Tomatoes
• 3 crushed Garlic cloves
• Fresh Corriander
• Coconut Milk
• Fresh Chillies x 2
• Curry Powder ~ 2 tablespoons
• Pataks Tikka paste ~ 1 tablespoon
• Ghee ~ 1.5 teaspoons

• Boil Chicken and Squash in water with 1 tablespoon Curry Powder until cooked 
• Heat Ghee in a large pan
• Add Onion, Mushroom, Garlic, Chillies, Tomato ~ 3 mins
• Stir in Tikka Paste ~ 1 min
• Stir in Coconut Milk & Corriander
• Drain cooked Chicken & Squash and add to sauce ~ simmer
• Prepare side dishes
• Taste your curry and add seasoning as required 
• At this point I added 1 tablespoon Curry Powder, Salt & Pepper and Chilli flakes
• Serve & ENJOY!

I hope that recipe makes it turn out as amazingly creamy and spicy as mine was! 

Enjoy!

Sofit xxxxxxx

Coconut King prawn Curry.

I absolutely loved this dish! I will be making it over and over and over again. So proud of myself for making this one all from scratch, and all my own recipe! :) It is so tasty! My sister loved it and has asked for me to make it again! :) 

I hope you all like it too!!

RECIPE:

• King Prawns
• Lemon
• Salt & Pepper
• Cayenne Pepper
• Chilli flakes
• Coconut Oil
• Onion (white or red)
• Coconut Milk
• 2 fresh Chillies (optional)
• 1 teaspoon of ground pepper
• 1 heaped teaspoon of sea salt 
• 1 tablespoon if ground Ginger
• 1 big teaspoon tandoori Curry Powder
• 3 crushed Garlic cloves
• 3/4 teaspoon Turmeric
• Chopped tomatoes

• Add juice from 1 small/medium lemon to a bowl, add Prawn, Cayenne Pepper, Salt & Pepper and chilli flakes ~ Refridgerate
• Cook chopped onion in coconut oil ~ 3 mins
• Add seasoning on low heat ~ 7 mins
• Add tomatoes ~ 3 mins
• Add Coconut milk and sliced Chilli ~ bring to boil 
• Add shrimp ~ until cooked
• Serve & Enjoy!!

I dished mine with my Cauliflower Egg Fried Rice (Recipe in previous post), and pan fried greens (green beans and pak choi).

This recipe is perfectly paleo, and will fit into any diet type as it is all made with real food and is low carb! :) 

I used Biona Organic Coconut milk. 

Enjoy!

Sofit xxxxxxxx

Garlic Cauliflower Mash.

I love mashed potatoes! Creamy stodgy smooth mash! But unfortunately my body does not like it as much.

This recipe is another super easy one, a great way of satisfying a craving and substituting something we all love with a healthier and more nutritious version. 

This recipe is also great for the fact that you can mix any type if seasoning into it, as well as serving it with a variety of dishes. 

I'm thinking bacon and cabbage mash, and sausage mash and gravy! :)

RECIPE:

• Cauliflower
• Garlic Cloves x 2
• 1 teaspoon of oil 
• 1 teaspoon of sea salt
• Lots of black pepper
• 1 teaspoon of ghee/unclarified butter (normal butter works perfectly but I'm trying to follow paleo rules)
• Spring Onion

• Boil cauliflower
• Mash/blend with crushed Garlic, oil and ghee
• Stir in Salt, Pepper and thinly sliced Spring Onion
• Top with more black pepper
• Serve and Enjoy!!! 

Sofit xxxxxxx

Scotch Eggs.

Today I attempted to make scotch eggs- I was trying to remake a lovely scotch egg I had in London last weekend that was served hot with a runny yolk! :) So amazing!

The runny yolk attempts were a fail- but I know what to change for the next attempt- so I will post it up once I have a success!

I made some with hard boiled eggs because that way is so much easier, and they were really tasty!

RECIPE:

• Hard boiled Eggs
• Sausages
• Coconut Flour, Chilli flakes, Pepper, Salt, Mixed Herbs

• Remove the skin from the sausages and roll into a ball (like dough)
• Place onto cling film
• Cover with cling film 
• Roll out flat using a rolling pin 
• Season with salt, pepper, chilli & herbs
• Wrap meat around each egg, being sure to mould edges together
• Sprinkle with a mix of Coconut Flour, Salt, Pepper, Chilli and Herbs
• Fry in coconut/olive oil on a medium heat, turning into each part to ensure all sausage is cooked
• Serve and Enjoy!!!

Tips: 

You can use any type of flour: almond, coconut, regular flour.

Slice Scotch Eggs in half- if the sausage looks too pink place in the oven until cooked.

Enjoy!

Sofit xxxxxx

GIVEAWAY HAMPER COMPETITION!

Miss Sofit's Hamper Giveaway Competition!

GIVEAWAY HAMPER COMPETITION!

This lovely hamper filled with some of my favourite bits for living a healthy lifestyle could be yours! Contents: Extra Virgin Coconut Oil, Almond Flour for making my clean cake recipes, a journal for joining me on keeping a Food Diary, a Julienne Peeler to make vegetable noodles, an Egg Timer, Green & Blacks organic dark chocolate, raw fruit snacks and my favourite spices: Chilli and Paprika! 😊

How to enter: Like and share Miss Sofit on Instagram and Facebook (links in my profile), Invite your friends to like Miss Sofit's Facebook, then send your full name to: miss.sofit.healthy@gmail.com 

The winner will be drawn on February 14th - GOOD LUCK!

Miss Sofit xxxxxx

Sheperds Pie.

I am a real lover of traditional English dishes and haven't posted this recipe yet. I've been making this one for a few years now, I used to make it with quorn mince when my opinion was that quorn was healthier than meat (not anymore!!! No processed shiz for me), so obviously recently I've been making it with mince.... Today however, was the first time in a while that I have made it with lamb mince. It made such a difference! It was sooooo tasty!

I made this after work tonight for just me and my mother- she loved it, had a second helping and told me that I can definitely make it again! :) Success!

RECIPE:

•Lamb mince

•Onion

•Mushroom

•Carrot

•Chilli

•Peas 

•Tomato

•Basil 

•Stock

•Salt & Pepper

•Sweet Potato

•Cauliflower

•Optional gravy and cheese

•Brown mince in a pan

•Add chopped onion, mushroom, tomato, chilli, peas, basil and salt & pepper ~ simmer

•Peel, chop and boil potato & cauliflower

•Add mince to caserole dish

•Mash sweet potato and cauli

•Put mash on top of mince, add pepper

•Add grated cheese

•Add to oven on low to keep warm whilst:

•Boil chosen side vegetables (I had sprouts, brocoli, cabbage & carrots!)

Serve & Enjoy 

Sofit xxxxxx

'Breakfast' Chorizo & Bacon Egg Muffins.

I say 'breakfast' but these beauties can be eaten at any time. 

I had mine cold in the car in the drive to work. I was pleasantly surprised at just how well these had turned out- literally full of taste and a good texture instead of a bit mushy like they sometimes can be. 

They are the perfect sin free meal or snack idea, and really you can out any type of filling into them. Eat them cold or reheat them.

A perfect protein boost!

RECIPE:

•7 Eggs

•Bacon- 1 slice per muffin

•Chorizo

•Tomato

•Onion

•Kale

•Whisk 5 eggs

•Add chopped veg into mixture

•Line muffin tray/cases with coconut/olive oil

•Preheat oven 200c

•Wrap 1 slice of bacon around the inside edge of each muffin case

•Spoon in equal parts of mixture to the top

•Oven cook on 160c for 10 minutes

•Whisk 2 eggs and top up mix to each muffin

•Cook for a further 20-25 minutes on 160c

•Serve immediately or leave to stand before removing

•Enjoy!

Tip: Top up the mix because as it starts cooking the egg level goes down- for a full shape top it up :)

I hope you like them as much as I do!

Sofit xxxxxxx

Butternut Squash soup & Bacon.

Copied from my Instagram account:

I've told myself off massively today! I cracked at lunch time and had some junk that the nurses had brought in, and it made me feel so ill! I have had constant reflux, stomach pain, uncomfortable bloating and indigestion type pain since! I dragged myself to body pump hoping if I ignored it that it would go- the pains got worse so I've had to cancel going out for dinner with a friend and sit at home telling myself off! But, hey, I'm only human - we all have slips- but I'm back on it. I was in too much pain to eat but don't want to skip meals so I made a creamy vegetable soup with a easier of crispy bacon chopped up!

This is a great healthy quick fix to suit all diet types.

RECIPE:

•Butternut Squash

•Onion

•Celery

•Carrot

•Garlic

•Chilli

•Basil

•Corriander

•Chicken Stock

•Salt & Pepper

•Chop all ingredients up & dice garlic

•Boil in a small amount of chicken stock

•Simmer with added herbs, chilli & seasoning to taste

•Blend ingredients ~ blender/hand blender

•Simmer whilst frying streaky bacon in olive/coconut oil

•Put bacon onto paper towel and pat off excess oil/grease

•Serve and Enjoy :)

Sofit xxxxxx

Thursday 9th Food Diary.

Breakfast: Egg, Mushroom, Tomato and Ham.

Lunch: Mixed Grill, Egg, Salad and Peas

Dinner: Salmon, Sweet Potato & Spinach.

Yesterday I did a spin class at the gym.

I hope you had a good day too!!

Sofit xxxxxx

Cauliflower Egg Fried Rice.

I promise you, hand on heart.. I would not lie to you...
This recipe tastes EXACTLY like a good egg fried rice if it is cooked properly.
Honest to God! Everyone in my house tried it and agreed.

Cauliflower Rice is a common go to for Paleo/Primal diet followers, but i hadn't got round to trying it due to not owning a food processor. But fear not, I still do not own a food processor- instead I used a regular hand held grater (cheese grater).

As you all know I am on the Whole9 cleanse and have been following paleo(ish) for a good few months now. Paleo is: NOTHING PROCESSED(!!), NO Dairy, NO grains, Plenty of Meat & Fish & Eggs & Vegetables, with portioned amounts of Fruit and Nuts. Sounds strict? Sounds confusing? Sounds overpowering? Honestly- it's not. Have a look through my recent recipes- I have been making some amazing dishes full of taste and that are really filling all following the paleo approach. It's easy.

Follow me on facebook and Instagram for daily links to all of my meals and recipes: facebook.com/miss.sofit and Instagram: @healthymisssofit :)


For tonight's meal I made the Chorizo Chilli Beef recipe from last week and teamed it with some steamed cabbage and Egg Fried Rice (Cauliflower- but you won't taste the difference!!).


RECIPE:

• Cauliflower
• Garlic
• Spring Onion
• Egg
• Coconut / Olive oil
• Salt

• Heat oil in a frying pan/wok
• Grate (or food process) Cauliflower into desired portion size
• Add diced Garlic and thin sliced Spring Onion to oil & Salt to taste ~ 2-3 minutes
• Add Cauliflower to oil ~ turn every minute, cook until golden ~ 6-12 mins approx
• Clear a well/circle hole in the centre of pan and add 1 whisked Egg
• Using a fork whisk the Egg slowly in the centre until it starts to solidify
• Use the fork to 'toss' the Egg through the Cauli-Rice
• Cook for a further 1-3 minutes until desired colour
• Serve and top with thinly sliced Spring Onion

TIP: Cook on medium heat- its better to cook it slow than fast.

I can't wait for you all to try this one, it's definitely going to be a regularly consumed dish for me from now on. I have lots of varieties of the dish all ready for trial and to be shared with you all.


Enjoy!
Share any pictures of your lovely attemps with me please :) I love seeing them!


Sofit xxxxxxxxxx

Whole9 Day 2 Food Diary: Tues 7th.

Breakfast:

Lunch:

Dinner:

Another successful day of eating real food only! :)

Sofit xxxxxx

Gym workout & Day 2 cleanse update.

I rejoined my old gym today and had a 60 minute freestyle workout on the gym floor. Considering I have had over 4 weeks out of the gym and have lost my shape completely, I didn't feel too bad and only stopped at 60 minutes because I had to go to work at 4pm. 

I worked up a good sweat and could feel that good shake you get after a workout, but this is just baby stuff compared to how I'm going to progress- this was just a warm up! You hear that body?! BE PREPARED! 

I was absolutely starving after so I ate my ham salad with a boiled egg at about 5pm, then I had a 3 egg omelette and salmon at 8pm as my tummy was rumbling. Protein loaded! :)

I am on Day 2 of my Whole9 cleanse. It feels great to detox with whole food as opposed to attempting the once/twice a day smoothies (aka vomit) that I tried to have last January. I am enjoying every single meal time, feeling both full and satisfied after- PLUS am having zero to tiny amounts of sugar in my diet which means I am feeling energetic from good wholesome foods instead of sugar rushes.

The benefit of cleansing and detoxing with food vs liquid is that eating solids is a natural function for your body; we stopped drinking fluids as a baby and naturally progressed to solids, so why would we want to reverse back to fluids now as adults?! 

As a nurse I don't agree with any of the liquid cleanse/detox programmes out there- the body should have its normal functions: we should chew daily, swallow solid daily and digest whole food daily. We should not be stripping our body of its capability- it's not natural and over a long time could cause health problems.

Maybe I would be more open to juice cleansing if my body got on with it more, but I just can not live without food. I much prefer chewing, feeling satisfied/full and enjoying my food. A belly of liquid gives me reflux and makes me feel sick. So that is my body saying 'No thank you!!' 

I am 100% anti any 'meal replacement' liquid cleanse out there- slim fast, weight watchers shakes, Aloe Vera.... All of them! They're a pile of rubbish- they harm your body, and you won't be keeping off any weight you might of lost! Because you starved your body the next time you eat your body is going to grab and hold onto that food! And it usually sticks in the places that you don't want it to and stores it as fat! 

Stop and assess whichever detox/cleanse you are following this January- are you happy? Are you satisfied?... Or are you starving, tired, moody and on a sugar roller coaster?

"JUST EAT REAL FOOD!"

"YOU HAVE TEETH- SO USE THEM!"

Here is my gym workout from today: 

Enjoy!

Sofit xxxxxx

Garlic Loaded Sweet Potato.

Jackpot!!!!

GARLIC LOADED SWEET POTATO

I have made another 10/10 dish. I am so chuffed with this one- it tastes so good that it is hard to believe it is healthy! Also it is filling AND satisfying... perfection.
I have a lot of new recipes to trial this week for you all- so stay tuned for more amazing sofit recipes!

Monday sucks on a normal day. But today was the first day back after 2 weeks Christmas holiday, and it was tipping it down AND...well....I don't know what else.
However my day perked up massively whilst cooking and eating this dish. I really enjoy cooking. I want to get really good at it, I think I am still very basic.
2014 goal: learn to cook super challenging dishes! :)

Ok, no more chatting, more food....


RECIPE:

• 3 Sweet Potatoes
• 4 Chicken Breasts
• 1 pack of Bacon
• 3 Shallots
• 5 Mushrooms
• 6 Garlic cloves
• Coconut / Olive oil
• Salt, Pepper, Mixed Herbs, Chilli
• Sides: Green Beans & Mixed Leaf salad with shredded Carrot

• Bake Sweet Potatoes on 200c for 60 minutes then take out to stand and:
• Cook small cubed chicen in Coconut oil and Garlic
• I crushed 2, Diced 2, and thin sliced 2 Galic cloves. 6 in total.
• Add thin sliced shallots when chicken is cooked - 2-4 minutes
• Add very thinly sliced mushrooms to mix
• Season according to taste and simmer whilst prepping potato
• Cut Potatoes in half and scoop centre into a bowl
• Mix 1/3-1/2 of the centre with the Chicken/garlic mix
• Add Chicken mix to potato boats
• Wrap each half Potato in 1 slice of Bacon
• Cook on full until Bacon is cooked with a crisp
• Fry green beans in chicken pan with leftover garlic flavoured oil
• Serve and ENJOY!!

I would love to see pictures if you try :) It makes me happy seeing you all giving my recipes a go.
Have a great week!


Sofit xxxxxxxxxxxxx

Roasted Brussels and Squash.

It goes oh so well together. You just have to try it.

Brussel sprouts and butternut squash oven roasted in a light mix of coconut oil, sald, pepper and a dusting of chilli.

As you all know by now I am completely obsessed with Brussel sprouts, in any way shape and form. When oven roasted the individual leaves crisp and taste so good! Even people that don't like sprouts should try them this way- you will like them! You just have too! Haha.

RECIPE

•Brussels 

•Squash

•Coconut oil

•Salt, pepper & Chilli

•Cut sprouts in half

•Cut squash into small chunks

•Drizzle with melted coconut oil

•Season to taste

•Roast on 190c for 30-45 mins

Enjoy!

Sofit xxxxx

Chorizo & Chilli beef.

Chorizo, beef and spice :)

10/10 

Best dish in the world!

Quick, easy and super simple to make.

RECIPE

•Minced beef

•Diced chorizo

•Onion

•Red chilli

•Mushroom

•Stock

•Salt & Pepper

•Cook mince and veg in a frying pan

•Sprinkle on stock cubes

•Season with salt & pepper

•Add in chorizo and cook for 5 mins

•Fry egg in coconut oil

•Serve and enjoy!!!!

Sofit xxxxx

Prawn and Chorizo Frittata.

I had my friend round for lunch today, so I made a really good frittata with prawn and chorizo and filled it with any vegetables I could find in the house.

RECIPE

•King Prawns

•Chorizo

•5 eggs

•Onion

•Spring onion

•Mushroom

•Buternut squash

•Carrot

•Tomato

•Cut squash into small pieces and put into the oven on high with coconut oil

•Cook king prawns and chorizo in a frying pan, then place in a bowl

•Cook all vegetables in the frying pan and place in the bowl with meat

•Re oil frying pan & turn heat to medium

•Add half of the whisked eggs

•Pour bowl of cooked ingredients on top

•Add squash

•Add remaining half of egg

•Season with salt and pepper

•Cook until mix becomes cooked/solid underneath

•Place on the sliced tomatoes

•Finish the frittata under the grill on high for 5-10 minutes (until cooked)

•Put a lid on pan and cook on the grill on medium for a further 3-5 minutes to help form solidity/shape

•Serve immediately and enjoy

This can also be stored and eaten cold or reheated :)

Enjoy!

Sofit xxxxx

HAPPY NEW YEAR!

Happy New Year to all of my lovely friends and followers :)
I wish you all every bit of happiness and health for 2014!

I celebrated New Years at a friend's house with take out and red wine, watching the fireworks on the tv. I hope you all had a good night too.


On New Years Eve I did a big healthy food shop and stocked up ready to start 2014 with a healthy and positive attitude. On New Years Day I made my sister and I a paleo friendly cooked breakfast of sausage and egg, then made a big healthy and hearty Beef and Sausage Casserole. I filled the casserole with every vegetable I could and then served it on a bed of kale- I needed the nutrition, and it was lovely. (Recipe below.)

My aim this year is to lose my winter weight and then maintain a healthy relationship with food, and in doing so I know that my weight, skin and mentality will be in good form.
I don't believe in making New Years resolutions because I think that if you want something enough you should just be able to start at any time, but after a fun filled Christmas this year I was grateful for New Years Day to make me snap back into the healthiness.

I have lots of new recipes to try and post for you all this year, so please keep sending me pictures and feedback of your versions of, it helps to motivate me.

I am also aiming to try some different fitness approaches and workouts this year so I will be giving you reviews of those too.

Well, have a great start to the year and get in touch if you have any questions or opinions :)
Sofit xxxxxx




Beef and Sausage Casserole Recipe:

• Beef
• Sausage
• Sprouts
• Carrot
• Swede
• Leek
• Shallots - whole
• Mushroom
• Cherry Tomato
• *you can add any vegetable*
• Diced Garlic
• Stock
• Gravy granules

• Cut everything into chunky sized pieces
• Add everything to a Casserole/large oven dish
• Add stock water so it covers 3/4 of meat & veg
• Season with salt and pepper
• Cover air tight with lid/foil
• Cook on 200c for 1 hour
• Stir and put back into the oven for 1-4 hours on 120c, stirring regularly
• The longer you cook the casserole- the better the flavour :)
• Add gravy granules and stir to thicken
• Cook on 200c for 10 minutes whilst
• Boil Kale in lightly salted water
• Serve and season with black pepper

Enjoy!


Sofit xxxxxx

Paleo Breakfast shredded Hash.

Paleo Breakfast shredded Hash.


I made my sister and I a lovely paleo perfect breakfast the other morning of vegetable hash, garlic mushrooms, roast tomatoes, sausage and topped with a runny yolk egg. B-E-A-UTIFUL!

Easy peasy to make, all you need to do is:

Oven roast sausages,
Cook mushrooms in a pan with lots of diced garlic and some coconut oil,
Roast tomatoes in the oven with a little coconut oil,
Fry the hash in a pan with garlic, coconut oil, salt and pepper,
Fry an egg in coconut oil.
SERVE.

Hash Ingredients:

• Thin sliced white onion
• Julienne peeled carrot
• Thinly sliced red cabbage
• Peeled courgette

Pretty much any vegetable will go into a breakfast hash, I think it will always work if you add garlic and onion. See my previous post for the hash I made on Boxing Day with Christmas dinner leftovers.


Hope you all had a lovely New Years Eve, lots of happiness and health for for the year ahead :)



Sofit xxxxxx