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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Bacon Breakfast Egg Muffins.

Oh yes! These Egg muffins are amaaaaazing! I'm making them again tonight for breakfast for the rest of the week they are that good.

The perfect on the go/lunchbox breakfast that can be enjoyed hot or cold. Nutrition and protein packed!

RECIPE:

•7 eggs

•Salt & Pepper

•Turkey Bacon

•chopped Choizo

•Onion

•Mushroom

•Cherry Tomato

•Olive/Coconut oil

•Whisk eggs with seasoning

•Stir in chopped veges

•Oil muffin tray (I use silicone muffin cases from tesco)

•pour equal amounts into cases/tray

•Cook on 160 for 30 mins

•Then on high until cooked and browned on the top

•Serve & Enjoy! Or box up for tomorrow!

Enjoy!

Sofit xxxxxxxx

I feel like Chicken tonight!!

Happy weekend everyone!

This weekend we are celebrating my younger sister's 21st birthday~ which, of course, involves lots of naughty food and plenty of alcohol. But, that's ok! It's ok because I am a human, and because I deserve a treat after having a healthy week and working out lots too. I will never become so "obsessed" with living healthily that I forget a vital component to health~ HAPPINESS.

Eating unhealthy food, drinking alcohol and treating myself in a social situation makes me happy. I am not going to become a bore that is 100% 'perfect'- because, to me, that is not perfect, and sometimes you are just having a bad day and you can't think of anything but a certain food- allow yourself it. (On Friday I did not eat healthily~ but I will spare you the details and the temptations!)

I will never portray a false image to you, my followers. I am a very normal 25 year old girl, who loves food (good and bad) and enjoys a good drink too. I will always tell you when I slip off the wagon, and I will never lead you to think that I am some sort of super robot living on only clean food and exercise. There is so much more to life. The key is moderation!

Moral of the story: yes my blog is filled with healthy food and fitness tips, but don't ever be intimidated or under a false sense that I am not the same as you. I see it alot on people's health pages; they will make you think that they are this ridiculously healthy freak~ when in fact they drink alcohol and binge on the food they tell you not to eat. NOT ME- I am the same as you, living in a life filled with temptation and trying (most of the time) to make healthy choices & in return live a life that I am proud of.


Yesterday moring I met friends for breakfast and had a breakfast omelette instead of what my head initially shouted out: "FULL ENGLISH WITH HASH BROWNS AND TOAST!".
Lunch was some pan fried vegtables and Chicken in garlic and chilli.

Last night when I was offered a dinner from the chippy I opted to make a healthy dinner of super-tasty-juicy-Chicken, Butternut Squash wedges and veges instead.
I love butternut squash wedges, they make me feel like I am eating potato wedges and leave me full with no cravings.

Chicken was cooked in a foil parcel with a little Olive Oil, Garlic and Chilli, Salt and Pepper & Chicken Stock.

Served with Spring Greens, Peas and Carrots.

Sofit xxxxxxxx

Mustard Cauli Mash dinner.

Super quick fix dinner last night ~ Minute Steak, boiled Eggs, mixed Salad, Butternut Squash wedges and the tasty Mustard Cauli mash!!

• Cut squash into wedges
• Oil and season~ cook on high for 30-40
• Soft boil Eggs
• Boil Cauli~ mash with Ghee, Spring onion and stir in Mustard of choice
• Fry steak in a little Ghee
• Prep Salad
• Serve & ENJOY!

Quick, easy, filling, nutrtitious, deeeelicious ;)

Enjoy the yolk!!! 

Sofit xxxxxx

Chicken & Veg Curry.

Last night I made another curry dish. This one was as good, if not better, than the one I made last week. For starters I made the rice with 2 eggs, and made the pieces of egg bigger- always a bonus! (I love egg!!) I also put more of a tomato base and extra chillies into this one~ then slow cooked it all in one pot together. Full of flavour!!

RECIPE:

• Chicken breast ~ 2-3
• Sweet Potato ~ 1
• Carrot ~ 2
• Onion 
• Mushroom
• Tomatoes ~ 2 cups or 1 tin and 8-10 cherry tomatoes 
• Garlic ~ 4 cloves, crushed
• Coconut Milk
• Curry Powder ~ 1 table spoon
• Tandoori and Madras Powder ~ 1 table spoon of each 
• Chicken Stock
• Pataks Tikka paste ~ 1 table spoon
• Salt & Pepper
• Corriander ~ fresh, lots
• Chillies - fresh, lots of them!

• Cut/chop/crush/dice all ingredients
• Put in a big oven dish/pot/bowl or a slowcooker
• Cook on high heat for 1 hour
• Then medium heat until cooked through
• Serve with Egg Fried Cauli Rice and Ghee sautéed Kale
• and Enjoy!!!

TIP: When cooking Cauli Rice, cook it for an extra 30 seconds on each side~ let is stick, brown and crisp a little. This is what gives it the amazing flavour!! 😊 

Sofit xxxxxxxx

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