Easy and healthy crispy roast chicken and baby potatoes


Easy and healthy crispy roast chicken and baby potatoes

This recipe for easy and healthy crispy roast chicken and baby potatoes is a really comforting home cooked meal. Everyone needs that one meal in their repertoire that they can fall back on when they aren’t sure what to cook for dinner. This recipe certainly fits the bill.

This recipe is fabulous because it is quick and easy to put together and once it’s in the oven there is nothing left to do so you can get on with your other chores or work.

The crispy roast chicken and baby potato recipe is also very versatile because it lends itself to many additions. So for example you could add vegetable, legumes and you can use kind of potatoes of your choosing.

The recipe is also made with ingredients that are generally staples in any household pantry. The recipe is also family friendly and is one of those meals that the parents and kids are all happy to eat.

I used Greek spices for today’s recipe. But the sky is the limit as far as spicing goes.  You could use Indian spices, Asian spices or Mediterranean style spices too. That’s why this recipe is so great. It can be used as the base for many more meals.

If you would like to check out some more chicken recipes then have a look at The easiest and most delicious chicken lo mein recipe , Thai peanut butter chicken curry or one pot Italian chicken and brown rice for  some more recipe inspiration.

I hope that you enjoy eating this meal as much as we did. Chat soon, Leanne xoxo

 

Easy and healthy crispy roast chicken and baby potatoes

 

4 leeks, topped and tailed then washed and sliced

3 sticks celery , washed and sliced

10 – 14 baby potatoes

Salt and pepper to taste

4 tsp olive oil

1 x chicken (spatchcock)

4 Tbsp fresh Thyme

1 Tbsp bottled oregano

1 tsp crushed garlic

Zest and juice of one lemon

 

Method

  1. Place the leeks and celery at the bottom of an oven proof dish
  2. Place the potatoes in a bowl, drizzle with 2 teaspoons of the olive oil, season with salt and pepper and then place on top of the leeks and celery
  3. Combine the remaining 2 teaspoons of olive oil with the thyme, oregano, garlic, lemon zest and lemon juice
  4. Rub the olive oil-lemon mixture all over the chicken and place in the middle of the baking dish
  5. Place the chicken dish into the oven and bake at 180C for 95 minutes, turning the chicken at 60 minutes and then again at 80 minutes

 

The perfect healthy FISH Christmas dinner!


The perfect healthy fish Christmas dinner planned just for you!

 

Wouldn’t it be nice if someone could plan the perfect healthy Christmas dinner just for you? Well here you have it! From starters to desert this is the perfect Christmas meal for you.

The meal includes a wonderful slow roasted tomato, garlic and thyme soup and baked salmon with yogurt dill dressing to start off with. The soup is followed by a succulent oven baked ‘fried’ fish with two side dishes which include a low carb sugar free pumpkin pie and honey mustard roast sweet potatoes. Your main meal also includes a wonderful salad with tomatoes, baby marrows, palm hearts and toasted pine nuts.

To end off your meal with a flourish, the sugar free sweet potato chocolate brownies, low carb choc chip cookies and chocolate swirl meringues are all to die for.

So why not make this Christmas as special as any other Christmas but without any extra kilos at the end of it! What could be better than delicious food with benefits!

I wish you a wonderful festive season and look forward to sharing new recipes with you in the New Year.

 

MENU

 

STARTERS

 

Slow roasted tomato, garlic and thyme soup

2kg salad tomatoes

1p sprigs fresh thyme

6 cloves garlic

2 small red onions cut into wedges

Salt to taste (I used pink Himalayan salt)

Pepper to taste

olive oil

500ml vegetable stock

 

Method

  1. Cut the tomatoes in half and place them into a baking tray
  2. Add the fresh sprigs of thyme, the garlic cloves and the red onions making sure to distribute them evenly around the baking tray
  3. Drizzle the olive oil generously all over the ingredients in the tray and place the baking tray into the oven
  4. Roast the tomatoes at 180⁰C for about an hour or until the skins are staring to peel away from the tomatoes and there are bits of charred skin on some of the tomatoes
  5. Once the tomatoes have cooled down, peel the skin off the tomatoes and place the inside of the tomatoes into a pot big enough to hold all the tomatoes and stock
  6. Once all the tomatoes have been peeled and added to the pot (and the skins have been discarded) add the rest of the ingredients including all the liquid in the pan into the pot with the peeled tomatoes
  7. Add the stock to the pot and blend the ingredients in the pot with hand blender
  8. As soon as the tomato soup is blended and you have checked the soup to see that the seasoning is correct you are ready to enjoy your scrumptious and healthy bowl of soup

 

Delightful baked salmon with a yoghurt dill dressing

 

300g fresh salmon (3 x 100g fillets) – or for as many guests as you are having

 

Dressing

½ cup full fat, thick yoghurt

2 Tbsp fat reduced mayonnaise

1 tsp dried dill

3 Tbsp water

Salt to taste

 

  1. Pre-heat the oven to 180⁰C
  2. Place the salmon on to a baking tray lined with baking paper and season with salt
  3. Put the baking tray into the oven and bake the salmon for 10 – 12minutes depending on how you like your salmon cooked
  4. Once cooked, remove the salmon from the oven and allow it to cool down
  5. Add all the dressing ingredients into a bowl and mix well to combine
  6. You can either serve the sauce separately to the fish or drizzle ove the top of the fish to serve

 

MAINS

Oven baked ‘fried’ fish

1 ½ cups all purpose flour

2 Tbsp fish spice

1 Tbsp chicken spice (this isn’t a mistake, it gives the fish an outstanding flavour)

4 eggs

2 Tbsp oil to cook (I used canola for this recipe because the smoking point is higher than olive oil and so is a better choice when you are cooking at temperatures above 180C)

900g firm white fish

 

  1. In a bowl combine the two spices and mix well
  2. In a separate bow beat the eggs until they are well mixed
  3. Cut up the fish into 1 inch/ 2.5 cm pieces and begin dipping each piece into the flour
  4. Once each piece has been dipped into the flour, dip each piece in the beaten eggs and then coat each piece in the flour again I find that dipping into flour, then egg, then flour again gives a nice crispy outside)
  5. Place one tablespoon of the oil onto a non-stick baking pan and place the pan into an oven that has been pre-heated to 200C
  6. Leave the pan to heat up for a few minutes in the oven so that when you place the fish onto the pan it is already hot
  7. Once the pan has heated up then place all the fish pieces onto the pan and put the pan with the fish back into the oven for 10 minutes
  8. After the 10 minutes is finished remove the pan from the oven, add the second tablespoon of oil to the pan and turn each piece of fish over making sure that the second side of the fish get coated in the oil
  9. Place the pan back into the oven for a further 10 minutes 9during this time I gave the pan a shake to make sure that there was no raw flour left on the fish)
  10. After the 10 minutes is finished take the pan out of the oven and your oven ‘fired’ fish is ready to eat, enjoy!

 

Low carb sugar free pumpkin pie

 

1kg pumpkin, cut into cubes

2 eggs

2 egg whites

½ cup lite coconut milk

½ cup almond flour

1 ½ Tbsp stevia erythritol blend

¼ tsp cinnamon

½ tsp baking powder

 

Method

 

  1. Steam the pumpkin for 40 – 45 minutes or until it is soft enough to mash
  2. Allow the pumpkin to cool down a bit and then add the rest of the ingredients
  3. Mix the ingredients well so that there are no lumps of almond flour and pour into a baking dish that has been sprayed with olive oil spray
  4. Bake the pumpkin pie for 55 – 60 minutes or until it is set
  5. Enjoy!

 

Honey mustard roast sweet potatoes

 

1 kg small sweet potatoes (you can use any variety of sweet potatoes and yams will work well too)

 

Dressing

1 Tbsp honey

2 Tbsp olive oil

1 tsp Dijon mustard

½ tsp salt

2 Tbsp water

 

Method

  1. Combine all the dressing ingredients together in a bowl and mix well
  2. Place the sweet potatoes into an ovenproof baking dish and pour the dressing over the potatoes
  3. Bake in the oven 180C for 1 ½ – 2 hours or until the sweet potatoes are cooked through (if you poke them with a knife, the knife should go through easily)

 

Tomato, baby marrow and palm heart salad with toasted pine nuts

 

450g baby tomatoes of various different sizes

1 heaped cup sliced palm hearts

4 baby marrows, sliced

14 green olives, pitted and sliced

2 spring onions, chopped

¼ c pine nuts

 

Dressing

1 Tbsp olive oil

4 Tbsp red wine vinegar

1 tsp garlic and herb seasoning

Salt and pepper to taste

 

Method

 

  1. Cut the baby tomatoes in half and place into a salad bowl
  2. Add the palm hearts, sliced baby marrows, green olive and spring onions to the tomatoes
  3. Place the pine nuts onto a baking tray and toast in the oven for 5 minutes at 180⁰C
  4. Remove the pine nuts from the oven, allow them to cool down and add to the salad with the rest of the ingredients
  5. Combine the salad dressing ingredients and mix well
  6. Pour the salad dressing over the salad ingredients and toss well to combine all the flavours well
  7. This salad is best served at room temperature

 

DESERT

Fudgy sugar free sweet potato brownies

 

1 large sweet potato (should fill a 250ml cup when mashed)

2 tsp oil

40ml (Half of a third of a cup) coconut oil

¼ c stevia (make sure it’s one that it’s suitable for baking or it goes very bitter)

¼ c castor xylitol (finely ground)

2 Tbsp honey

½ cup cocoa powder

½ cup almond milk

1 large egg

½ tsp baking powder

½ tsp Vanilla extract

 

  1. Drizzle the sweet potato with the oil and bake in the oven at 180C for about 45 – 60 minutes or until it’s properly cooked through and soft enough to mash
  2. Once cooled own peel the sweet potato and mash well
  3. Combine the mashed potato with the rest of the ingredients and mix well
  4. Pour the batter into an ovenproof dish that is about 22cm x 22cm in diameter and bake at 180C for 40 minutes

 

Low carb choc chip cookies

 

1 cup cashew nut butter*

½ cup castor xylitol

2 Tbsp coconut flour

1 Tbsp chocolate chips

1 jumbo egg

¼ tsp baking powder

*cashew nut butter can be quite expensive so feel free to use the nut butter of your choosing

Method

 

  1. Mix all the ingredients together until they form a dough
  2. Take spoonful’s of the dough using a teaspoon and form each spoonful of dough into a ball so that each ball is roughly the size of  a large walnut
  3. Place each ball on a baking tray lined with baking paper and bake at 180C for 10 minutes. When they come out of the oven they are soft and they harden as they cool

 

Sugar free chocolate swirl meringues

 

3 extra large egg whites

2 Tbsp stevia-erythritol blend (it must be suitable for baking or it goes very bitter)

¼ tsp lemon juice

¼ tsp vanilla extract

1 Tbsp boiling water

¼ tsp cocoa powder

 

 

Method

  1. Combine the cocoa powder and boiling water, mix them well and set aside
  2. Separate the eggs and place the egg whites into a clean bowl (if the bowl has any residue or isn’t clean then the egg whites won’t whip)
  3. Beat the egg until the they are starting to form peaks
  4. At this point start slowly adding the stevia until the egg whites are looking glossy
  5. Then add the lemon juice and vanilla until the meringue mixture has formed stiff peaks (the ultimate test is if you turn the bowl over then the egg whites stay in the bowl))
  6. Drop a few drops of the cocoa mixture into the eggs whites and fold the mixture 2 – 3 times to incorporate the chocolate (be very gentle doing this and don’t fold more than two or three times or you won’t get the swirl effect
  7. Pre-heat the oven to 120⁰C
  8. Place the meringues into the oven and immediately reduce the oven temperature to 100⁰C
  9. Bake the meringues at 100C for one hour
  10. After an hour turn the oven off, open the door to the oven slightly and allow the meringues to cool down in the oven
  11. Once they have cooled down the meringues are ready to serve and eat

 

If you would like to view a similar Christmas dinner with options that aren’t only fish then have a look at The perfect healthy Christmas dinner. Also if you would like more fish recipe ideas then feel free to have a look at skinny tuna lasagne or airfryer baked salmon.

Disclaimer

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

 

 

 

 

 

 

 

The perfect healthy Christmas dinner


The perfect healthy dinner Christmas planned just for you!

 

Wouldn’t it be nice if someone could plan the perfect healthy Christmas dinner just for you? Well here you have it! From starters to desert this is the perfect Christmas meal for you.

The meal includes a wonderful slow roasted tomato, garlic and thyme soup as well as a baked salmon with a yogurt dill dressing to start off with.

The starters are followed by a succulent honey and soy Chinese5-spice roast chicken with two side dishes. These side dishes include a low carb sugar free pumpkin pie and honey mustard roast sweet potatoes. Your main meal is also accompanied by a wonderful salad with tomatoes, baby marrows, palm hearts and toasted pine nuts.

To end off your meal with a flourish, the sugar free sweet potato chocolate brownies, low carb choc chip cookies and chocolate swirl meringues are to die for.

So why not make this Christmas as special as any other Christmas but without any extra kilos at the end of it! What could be better than delicious food with benefits!

I wish you a wonderful festive season and look forward to sharing new recipes with you in the new year.

Christmas dinner

The Perfect healthy Christmas dinner planned just for you!

MENU

STARTERS

 Slow roasted tomato, garlic and thyme soup

 

2kg salad tomatoes

1p sprigs fresh thyme

6 cloves garlic

2 small red onions cut into wedges

Salt to taste (I used pink Himalayan salt)

Pepper to taste

olive oil

500ml vegetable stock

 

Method

  1. Cut the tomatoes in half and place them into a baking tray
  2. Add the fresh sprigs of thyme, the garlic cloves and the red onions making sure to distribute them evenly around the baking tray
  3. Drizzle the olive oil generously all over the ingredients in the tray and place the baking tray into the oven
  4. Roast the tomatoes at 180⁰C for about an hour or until the skins are staring to peel away from the tomatoes and there are bits of charred skin on some of the tomatoes
  5. Once the tomatoes have cooled down, peel the skin off the tomatoes and place the inside of the tomatoes into a pot big enough to hold all the tomatoes and stock
  6. Once all the tomatoes have been peeled and added to the pot (and the skins have been discarded) add the rest of the ingredients including all the liquid in the pan into the pot with the peeled tomatoes
  7. Add the stock to the pot and blend the ingredients in the pot with hand blender
  8. As soon as the tomato soup is blended and you have checked the soup to see that the seasoning is correct you are ready to enjoy your scrumptious and healthy bowl of soup

 

Delightful baked salmon with a yoghurt dill dressing

 

300g fresh salmon (3 x 100g fillets) – or for as many guests as you are having

 

Dressing

½ cup full fat, thick yoghurt

2 Tbsp fat reduced mayonnaise

1 tsp dried dill

3 Tbsp water

Salt to taste

 

  1. Pre-heat the oven to 180⁰C
  2. Place the salmon on to a baking tray lined with baking paper and season with salt
  3. Put the baking tray into the oven and bake the salmon for 10 – 12minutes depending on how you like your salmon cooked
  4. Once cooked, remove the salmon from the oven and allow it to cool down
  5. Add all the dressing ingredients into a bowl and mix well to combine
  6. You can either serve the sauce separately to the fish or drizzle ove the top of the fish to serve

 

MAINS

 

Honey, soy and Chinese-5-spice roast chicken

 

Marinade

2 Tbsp honey

3 low sodium soy sauce

1 tsp Chinese-5-spice

2 tsp olive oil

1/3 cup water

 

1.5kg chicken (feel to use a bigger chicken and double up on the sauce)

 

Method

 

  1. Combine the ingredients for the marinade and mix well, making sure that the honey has been properly dissolved
  2. Place the chicken into a baking dish that is suitable for the oven and pour the marinade over the chicken
  3. Rub the marinade all over the chicken making sure to coat the bird well
  4. Leave the chicken to marinade for an hour or two before cooking if possible
  5. Preheat the oven to 200⁰C and place the marinated chicken into the oven to roast for 70 minutes or until the skin has gone a dark brown colour and the chicken is cooked through
  6. Once cooked remove the chicken from the oven and enjoy !

 

Low carb sugar free pumpkin pie

 

1kg pumpkin, cut into cubes

2 eggs

2 egg whites

½ cup lite coconut milk

½ cup almond flour

1 ½ Tbsp stevia erythritol blend

¼ tsp cinnamon

½ tsp baking powder

 

Method

 

  1. Steam the pumpkin for 40 – 45 minutes or until it is soft enough to mash
  2. Allow the pumpkin to cool down a bit and then add the rest of the ingredients
  3. Mix the ingredients well so that there are no lumps of almond flour and pour into a baking dish that has been sprayed with olive oil spray
  4. Bake the pumpkin pie for 55 – 60 minutes or until it is set
  5. Enjoy!

 

Honey mustard roast sweet potatoes

 

1 kg small sweet potatoes (you can use any variety of sweet potatoes and yams will work well too)

 

Dressing

1 Tbsp honey

2 Tbsp olive oil

1 tsp Dijon mustard

½ tsp salt

2 Tbsp water

 

Method

  1. Combine all the dressing ingredients together in a bowl and mix well
  2. Place the sweet potatoes into an ovenproof baking dish and pour the dressing over the potatoes
  3. Bake in the oven 180C for 1 ½ – 2 hours or until the sweet potatoes are cooked through (if you poke them with a knife, the knife should go through easily)

 

Tomato, baby marrow and palm heart salad with toasted pine nuts

 

450g baby tomatoes of various different sizes

1 heaped cup sliced palm hearts

4 baby marrows, sliced

14 green olives, pitted and sliced

2 spring onions, chopped

¼ c pine nuts

 

Dressing

1 Tbsp olive oil

4 Tbsp red wine vinegar

1 tsp garlic and herb seasoning

Salt and pepper to taste

 

Method

 

  1. Cut the baby tomatoes in half and place into a salad bowl
  2. Add the palm hearts, sliced baby marrows, green olive and spring onions to the tomatoes
  3. Place the pine nuts onto a baking tray and toast in the oven for 5 minutes at 180⁰C
  4. Remove the pine nuts from the oven, allow them to cool down and add to the salad with the rest of the ingredients
  5. Combine the salad dressing ingredients and mix well
  6. Pour the salad dressing over the salad ingredients and toss well to combine all the flavours well
  7. This salad is best served at room temperature

 

DESERT

Fudgy sugar free sweet potato brownies

 

1 large sweet potato (should fill a 250ml cup when mashed)

2 tsp oil

40ml (Half of a third of a cup) coconut oil

¼ c stevia (make sure it’s one that it’s suitable for baking or it goes very bitter)

¼ c castor xylitol (finely ground)

2 Tbsp honey

½ cup cocoa powder

½ cup almond milk

1 large egg

½ tsp baking powder

½ tsp Vanilla extract

 

  1. Drizzle the sweet potato with the oil and bake in the oven at 180C for about 45 – 60 minutes or until it’s properly cooked through and soft enough to mash
  2. Once cooled own peel the sweet potato and mash well
  3. Combine the mashed potato with the rest of the ingredients and mix well
  4. Pour the batter into an ovenproof dish that is about 22cm x 22cm in diameter and bake at 180C for 40 minutes

 

Low carb choc chip cookies

 

1 cup cashew nut butter*

½ cup castor xylitol

2 Tbsp coconut flour

1 Tbsp chocolate chips

1 jumbo egg

¼ tsp baking powder

*cashew nut butter can be quite expensive so feel free to use the nut butter of your choosing

Method

 

  1. Mix all the ingredients together until they form a dough
  2. Take spoonful’s of the dough using a teaspoon and form each spoonful of dough into a ball so that each ball is roughly the size of  a large walnut
  3. Place each ball on a baking tray lined with baking paper and bake at 180C for 10 minutes. When they come out of the oven they are soft and they harden as they cool

 

Sugar free chocolate swirl meringues

 

3 extra large egg whites

2 Tbsp stevia-erythritol blend (it must be suitable for baking or it goes very bitter)

¼ tsp lemon juice

¼ tsp vanilla extract

1 Tbsp boiling water

¼ tsp cocoa powder

 

Method

  1. Combine the cocoa powder and boiling water, mix them well and set aside
  2. Separate the eggs and place the egg whites into a clean bowl (if the bowl has any residue or isn’t clean then the egg whites won’t whip)
  3. Beat the egg until the they are starting to form peaks
  4. At this point start slowly adding the stevia until the egg whites are looking glossy
  5. Then add the lemon juice and vanilla until the meringue mixture has formed stiff peaks (the ultimate test is if you turn the bowl over then the egg whites stay in the bowl))
  6. Drop a few drops of the cocoa mixture into the eggs whites and fold the mixture 2 – 3 times to incorporate the chocolate (be very gentle doing this and don’t fold more than two or three times or you won’t get the swirl effect
  7. Pre-heat the oven to 120⁰C
  8. Place the meringues into the oven and immediately reduce the oven temperature to 100⁰C
  9. Bake the meringues at 100C for one hour
  10. After an hour turn the oven off, open the door to the oven slightly and allow the meringues to cool down in the oven
  11. Once they have cooled down the meringues are ready to serve and eat

 

I hope that you enjoy these recipes and that this makes planning your Christmas dinner so much easier. If you would like some more healthy food inspiration then go to http://sandtondiet.co.za for lots more healthy recipes. Here are some other recipe suggestions that you may want to add to this menu Outstanding shredded beef recipeHealthy and quick baked Italian meatballs or Thai peanut butter chicken curry. If you have any vegetarians coming over for Christmas dinner this coconut curried lentils recipe is really delicious.

 

Disclaimer

Please feel free to add the link to this Perfect healthy Christmas dinner post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

 

 

 

Super creamy cinnamon and coconut oats recipe


Super creamy cinnamon and coconut oats

This super creamy cinnamon and coconuts oats recipe was the most wonderful way to start off the day. The beautiful flavour of the cinnamon and the creaminess from the coconut milk made for a wonderful combination.

Oats is a great way to start off the day. It is full of soluble fibre and the carbohydrate in it is the slowly absorbed variety and is a great way to start off the day.

This delicious, warming creamy cinnamon and coconut oats was a delicious little bowl of heaven on a cold winter’s morning. It was very quick and easy to prepare. I had it for breakfast the following day too because I had mad too much on the first day and I wasn’t sorry.

I hope that you try this recipe and that your family enjoy this wonderfully indulgent but secretly healthy breakfast. Please send pictures of your oats recipes. I always love to see your food creations!

If you love oats and would like another recipe option for breakfast try out this recipe for overnight vanilla and coconut soaked oats it is also an absolutely divine.

Chat to you soon, Leanne x

oats recipe

Super creamy cinnamon and vanilla oats

Super creamy cinnamon and coconut oats

 

1 x 410ml can lite coconut milk

¾ cup water

1 tsp liquid stevia (feel free to use the sweetener of your choice)

½ tsp cinnamon

1 cup oats

1 Tbsp slivered almonds per bowl oats

 

Method 

 

  1. Combine all the ingredients except the oats and bring to the boil in a pot on the stove
  2. Once the liquid is simmering add the oats, mix well and simmer for three minutes
  3. Serve the oats in a bowl and top with the slivered almonds
  4. Enjoy!

The easiest oven baked eggs in toast


The easiest oven baked eggs in toast

This oven baked eggs in toast recipe is a fabulous recipe to have in your arsenal.  It took me 15 minutes from start to finish to put the entire meal together. I have made this recipe many times over the years and is loved by the adults and the kids in my family

Eggs are a great cheap and nutritious meal to give to your family. They are high in good quality protein and are incredibly versatile in recipes.

This recipe is perfect for those days when you have to cook supper, you have no idea what to cook and you have no energy to cook the meal either. It is extremely quick to put together and because it’s baked in the oven you don’t have to stand at the stove to cook anything. Another advantage of this oven baked eggs I toast recipe is that you can cook in bulk. Your only limitation is the size of your tray.

If you have kids in the family it is a great way to get them to do some of the work. Because the whole has to be cut out of the bread the options for shapes and sizes are endless. You can get them to cut whichever shape they want and to spread the bread with olive or butter. I hope that you enjoy this recipe as much as we did

If you would like to add some more new eggs recipe to your repertoire make sure to check out the egg recipes in 8 outstanding healthy breakfast recipes or How to flip an omelette if you arent a chef

The easiest baked eggs in toast you will ever make

 

6 slices low GI/ wholegrain/ rye bread  (this number will depend on how many people you are feeding)

6 large eggs

Olive oil spray or butter

Salt to taste

 

Method

  1. Cut a whole into each slice of bread using a cookie cutter (depending on whether you are serving this to kids or adults you can play around with the shape of the cookie cutter that you are using)
  2. Cover the baking tray with baking paper and line the slices of bread next to each other on the tray
  3. Spray each slice of bread with olive oil spray (this is also quite flexible…depending on your preference you are welcome to use olive oil, butter etc)
  4. Crack each egg on the tray itself in the whole in the bread where the egg is going to be placed so that you can crack the egg and get it into the whole in the bread in one motion
  5. Sprinkle each egg with a bit of salt to taste
  6. Bake in the oven at 180C for about 10 – 12 minutes (because everyone likes their eggs done differently this time will most probably vary between each household)
  7. Enjoy this delicious and super easy meal !
egg recipe

The easiest oven baked eggs in toast

The best way to lose weight without being extreme


What is the best way to lose weight without being extreme ?

The answer to the question of  how to lose weight without being extreme is multi-faceted. There are several aspects that are important when it comes to healthy eating and losing weight that involve both food choices as well as eating behaviours.

What are your food choices?

Firstly is important that the food you choose to eat is healthy and full of nutrients. Your food should include protein, healthy fat, vitamins and minerals. Your food choices are important because in order for your bodily to perform optimally you need good nutrition from your food.

which food groups should you choose?

The second part of healthy eating is that you should be eating from all the different food groups and that food should be delicious. If you eat food that isn’t delicious, especially if you are dieting, it leads to inappropriate snacking and it’s not usually of the healthy variety. Also if your eating is very restrictive and you exclude major food groups it makes it very difficult to eat out or socialise or even share a meal with your family. It really is possible to eat from all food groups and still be healthy or lose weight if that is what your goal is.

Conscious or mindful eating

The next aspect of your food journey  that is really important is to eat with consciousness or mindfully. So for example if you have a food in front of you whether it be healthy or not its always good to go through a thought checklist first. Are you really hungry? Do you need that food? If you don’t need the food but still want it then decide whether it has to be an enormous portion and so forth. If you go ahead with eating the food make sure to enjoy and luxuriate in eat bite so that its not necessary to overdo things. By doing this mental checklist and eating your food with deliberate thought and mindfulness it enables you to eat with much more consciousness. This is a great tool to teach yourself to eat what you want but eat it moderately and with some thought.

Is portion important

Eating the correct portion is probably one of the more important factors in a weight loss program. Essentially weight loss is an equation. If you eat less energy that your body is using then you should lose weight. Or if you eat more energy or calories than your body is burning off you will lose weight. So the nuts and bolts of your weight loss program working is to make sure that you are eating less energy than you are burning by being mindful of your portion sizes

Planning

Now that we’ve covered the basics how do we make sure that the food we eat is both nutritious and above all delicious too. This step takes some planning and thought. The advice I often give to clients who are trying to lose weight is to gather a repertoire of delicious, healthy recipes (i often include these in meal plans or you can go to….. where I have done some of the planning for you) and begin building a group of recipes that your family love. Then the next step of the plan is to take those recipes with you to the shops or use the recipes to write your shopping list for the week and make sure that you have the ingredients to make your recipes. Without planning healthy eating or weight loss is much more difficult to manage.

Resources

If you need some help with your planning there are resources on this website (http://sandtondiet.co.za) to help get you going. There are two week dinner planners as well as a one month meal planner, which all include recipes, to get you going on your healthy eating or weight loss journey.

have you tried everything in this article and still can’t lose weight?

If you have tried all these strategies and you are still feeling stuck then have a look at these this article 5 top reasons you can’t lose weight or have a look at Top 10 diet tips and tricks for successful weight loss to see if there any extra bits that you may be missing out on.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

quick and easy one-pot pesto, olive and tomato pasta


Quick and easy one-pot pesto, olive and tomato pasta

This recipe for one-pot pasta is an absolute winner. It was super quick and easy to prepare and was beyond delicious with the addition of the pesto, olives and tomato.

You may have seen that there are lots of one-pot pasta recipes around but I can never get my head around the concept, it just seems too good to be true. Also, in theory I could not believe that dumping pasta together with other ingredients in one pot could create a good meal.

But it does! And what an absolute keeper. This one-pot pasta dish is one that I will be making many times over because it was absolutely delicious. The combination of ingredients works beautifully and it was honestly just a bowl of pesto yumminess.

Every single member of my family loved this and I have since been asked to make this dish twice again. This dish is so easy to put together even the kids can get involved with  this one. I hope that you enjoy this dish as much as we did!

If you would like any other one pot wonder recipes then check out one pot Italian chicken and brown rice or lemon and herb chicken with barley

 

method

3 ½ cups vegetable stock

450g spaghetti, broken in half (apologies to all the Italians I just offended)

½ cup basil and cashew pesto

1 cup baby tomatoes, halved (halve them before measuring)

2/3 cup sliced Kalamata olives

 

  1. Place the stock into a large pot and bring to the boil
  2. Once boiling add the rest of the ingredients and give everything a good stir
  3. Reduce the heat on the stove to a low simmer and leave the pasta to cook for 10 minutes with the lid on
  4. Make sure to stir every few minutes or the pasta sticks to the pot
  5. Once the 10 minutes is over leave the pot on the stove with the lid on for a further 5 minutes to absorb the rest of the liquid then enjoy!
one-pot pasta

quick and easy one-pot pesto, olive and tomato pasta

raspberry, almond and granola breakfast bowl


This raspberry, almond and granola breakfast bowl is a pure delight to eat. This breakfast recipe was seriously quick to prepare and was an extremely filling. This breakfast bowl is also an extremely nourishing way to start the day. To be honest, after creating this recipe I have had this for lunch too…

Feel free to use whatever fruit you have available at the time of the year. I love using the berries though because they have potent anti-oxidant properties and I love the way they pop in your mouth.

The oats and almonds in this breakfast recipe also have great health benefits and add a wonderful crunchy element to this breakfast dish.

I hope that you enjoy this breakfast bowl as much as I did and that it also become a regular feature in your household, Leanne x

 

Raspberry, almond and granola breakfast bowl

 

½ c raspberries (feel free to use whichever berries you have available)

1 ½ c vanilla flavoured yogurt

4 Tbsp blueberries

2 Tbsp slivered almonds

2 Tbsp oats based granola (low sugar)

Edible flowers to garnish

Method

  1. Using a pestle and mortar pulverise the berries, making sure to leave the berries somewhat intact (so that it’s not a complete mush)
  2. Combine the yogurt and berries, mix well and place into a bowl
  3. Going from the side of the bowl gently put down the blueberries, slivered almonds and granola in straight lines on top of the yogurt layer
  4. Garnish with edible flowers and enjoy!
breakfast recipe idea

Berry, almond and yogurt breakfast bowl

Outstanding shredded beef recipe


This weeks healthy and easy shredded beef recipe is the most outstanding shredded beef you have ever tasted. The beef is fall apart delicious and is seriously quick to put together.

Shredded beef is a really versatile recipe to have in your repertoire. It can be made on the stove top or in the slow cooker and it is simply scrumptious. The recipe is quick and easy to put together and is most certainly loved by whole family. The recipe is as simple as browning the meat and adding the rest of the ingredients which are then left to do their thing on the stove.

The recipe uses stewing beef which needs a longer time to cook but boy is it worth the wait. Because of the longer cooking method the meat is soft and juicy and as the title suggests, it just falls apart.

The shredded beef can be used as the base to many meals. The beef can be served on a baked sweet potato, on zucchini noodles or over caulimash. Essentially wherever you would use bolognaise, this shredded beef recipe can be used instead.

I have been making this recipe for years and it’s always a hit. The recipe is quite small though so if you have more than 4 people eating or if you want left overs then double up the recipe. Let me know how it goes, Leanne x

The most outstanding shredded beef 

 

1 Tbsp canola oil

500g lean beef goulash/ stewing beef

1 ½ cups finely chopped carrots, onion and celery

1 sachet (50g) tomato paste

1 Tbsp low sodium soy sauce

1 tsp low  garlic and herb seasoning

½ tsp pink Himalayan salt

1 ½ cups water

4 – 5 sweet potatoes or yams

method

  1. Heat the oil in a pot and sear the beef for about 5 minutes until it is well browned
  2. Add the remaining ingredients, mix well and simmer, with the lid on, on a low heat for 2 ½ – 3 hours
  3. At the end of the cooking time use a potato masher to break up the meat into fine pieces
  4. To roast the sweet potatoes or yams, coat each potato in a small amount of oil
  5. Place the potatoes into a roasting pan that has been covered with baking paper and roast for approximately an hour depending on the size of the sweet potatoes or yams
  6. Slice the sweet potato open down the middle and add a serving of the meat to the centre of the sweet potato
shredded beef recipe

The easiest and most outstanding shredded beef recipe

one pot Italian chicken and brown rice


This recipe for one-pot Italian chicken and brown rice is a really comforting home cooked meal. Everyone needs that one chicken recipe in their repertoire that they can fall back on when they are not sure what to cook for dinner. This chicken recipe is fabulous because it is quick and easy to put together and once it’s in the oven there is nothing left to do so you can get on with your other chores or work.

The one-pot recipe is also very versatile because it lends itself to many additions. So for example you could add vegetable, legumes and you can use kind of rice of your choosing. The recipe is also made with ingredients that are generally staples in any household pantry. The recipe is also family friendly and is one of those meals that the parents and kids are all happy to eat.

I hope that you enjoy eating this meal as much as we did. Leanne x

One-pot Italian chicken and brown rice recipe

Spice mix

2 Tbsp garlic and herb seasoning

½ Tbsp bottled, dried thyme

1 Tbsp bottled, dried oregano

1 tsp dried garlic flakes

2 tsp pink Himalayan salt (you are welcome to use regular salt)

½ tsp mustard powder

1 Tbsp olive oil

 

1 x whole chicken cut into portions

1 ½ cups brown basmati rice (you can use regular brown rice)

4 cups vegetable or chicken stock

Method

  1. Combine all the ingredients for the spice mix together to form a thick paste and rub it all over the chicken pieces
  2. Place the chicken in the fridge to allow it to marinade for a few hours
  3. Place the rice in the bottom of an oven proof dish that is large enough to accommodate the chicken and liquid in this recipe
  4. Slowly pour the stock over the layer of rice and the carefully place the chicken pieces on top
  5. Cover the dish with a lid or tinfoil and bake at 180C for 1 ½ hours or until the chicken has cooked through and the liquid has been absorbed
  6. Enjoy!
one-pot chicken dinner recipe

Comforting One-pot Italian chicken and brown rice