Lemon & Chia Boost Bites

Light, Lemony & lovely! These little bites are perfect with a cuppa when you’re in the mood for something sweet!IMG_20170526_220718_561.jpg

Ingredients:

150g Cashews

120g Figs (only coz I picked up the wrong packet in Aldi 🙈 Dates were my first choice but figs worked well)👍

10g Chia seeds

Rind & Juice of half a lemon

 

Method:

Blitz cashews first (not too finely) then add rest of ingredients & blitz well

Press firmly in to a tin or lunchbox & top with 4g of desiccated coconut.

Makes 12 bites

 

Give them a go & let me know how you get on 😊

 

Tag me on Instagram @dee_m_fitness

Quick & easy Tofu burgers

I sometimes get a bit bored of tofu and run out of things to do with it! I like my tofu nice & crispy on the outside and these burgers definitely hit the spot and make my tofu game stronger! 🙂

Super easy to make and cook, here’s the recipe for you to try!

IMG_20161115_193928.jpg

Ingredients

200g firm Tofu (I always use Cauldron)

2 slices of Spelt bread blitzed in to breadcrumbs  (any bread type would do)

1 Egg

1 Garlic clove

2 tsps of curry powder of choice (I used Tikka)

A dash of light soy sauce

Method:

Drain water off tofu first & then place in a clean tea towel and squeeze all the moisture out – we don’t want soggy burgers ! Once that’s done add all the ingredients in to the food processor and simply blitz away!

Your mix will be quite thick and will have almost formed a ball like shape in the processor. Spoon out mix and form in to burgers and cook on a hot pan in a little coconut  (or olive oil).

The burgers should take 3-4 mins each side to cook and have a nice golden colour with a crispy outside !

The beauty of this recipe is that any spice type can be used – don’t like Tikka? Try paprika instead, or cumin or chilli – you get where I’m going 🙂 It’s easy to change the flavour to suit your taste buds!

Remember to tag me on Facebook or @dee_m_fitness on Instagram and let me know how you like them! 🙂

DeeFit

X

Chocolate Chip Cannellini Bean Blondies

Hi guys!

I’ve had a couple of requests for the recipe for these beauties so said I’d quickly get it up for you!

 

IMG_20160722_213402

Measurements are kinda approx but you’ll get the general gist 😀

These taste awesome and they make a perfect grain free / gluten free treat.

Recipe 

1 can of Cannellini beans (make sure they are well rinsed through with cold water)

Approx. 4-5 tbsps Crunchy Natural Peanut butter

3-4 tbsps Honey or Rice Malt syrup

2 tsps Baking powder

1/2 tsp Salt

1 Egg

6 Chopped squares of Dark (85%) Choc or dark chop chips

Mix all except dark choc in a food processor – test and see if it requires more of honey / pb and then stir in the dark choc pieces  (leave a little for sprinkling on top)

Place mixture in square baking tray (or a loaf tin will work fine either) I lightly  greased mine with a little coconut oil.

I baked at 180° for about 20 mins!

Just test with a knife throughout & enjoy 🙂

Enjoy & remember to tag me @dee_m_fitness if you give them a go!

 

Dee

X

 

Lemon & Chia Seed Protein Pancakes

Rewind back to a couple of years ago and I never would have thought I’d be eating pancakes for breakfast! I was so unaware and totally green to the whole concept of clean eating and realising that you can still have your cake & eat it (or in this case pancakes!) and enjoy them as part of a healthy & balanced diet.

So who wants the recipe for these beauties? I promise you won’t be disappointed! 😉

Ingredients
1.5 scoops Vanilla protein powder
40g Mashed banana
3 tbsps oats
1 tbsp chia seeds
2 egg whites
2 tbsps lemon juice
Rind of half a Lemon
1/2 tsp baking powder
1/2 tsp vanilla extract (optional)

Method
Bang everything in to a food processor & blitz! Consistency should be batter like but if a little dry, just add in a tbsp or 2 of unsweetened almond milk.

Fry in a little coconut oil on a heated pan & top with whatever you like!

I got 5 small fluffy pancakes from this recipe.

I chose to top mine with heated raspberries, greek yogurt  & sweet freedom fruit syrup 😀

BeautyPlus_20160514095905_save

Happy weekend!

Remember to tag me on Instagram @dee_m_fitness if you give them a go! 🙂

DeeFit

X

Tips to keep you motivated!

OK so you paid your gym membership in full in January & promised yourself to the moon & back that this was it, no messing around – you would be making the gym part of your everyday lifestyle. But… fast forward a few months, your interest has waned a bit, you’re barely getting to the gym & you’ve actually began to resent it a bit. Yep your motivation seems to have gone on vacation! What do you do?

 This happens EVERYONE from time to time, you are normal! There are days you will want to run to the gym as you are that excited to get your sweat on & there will be days you want to run away from it because you couldn’t be arsed!

Congratulations! –  you are a human being! We are all guilty of feeling like this at times!

Here are some tips that I find personally work for me. I hope they help.

Plan your workout

6f3adffce53c1febb4f2e9069bb574a5Know exactly what you are going to do when you walk in the doors to that gym. If you wander in aimlessly with no idea what muscles you are going to work or what you want to achieve you may as well walk back out. Like preparing your food, program prep is equally important. The gym can be a daunting place for any beginner so if you are unsure where to start, any gym instructor or personal trainer working there will be happy to help.

Goal setting

What is it you want to achieve? Why is it important to you to adopt and maintain a healthy lifestyle?  Set yourself a personal goal. This can be anything – running a 5k, beating a previous 1RM (one rep max ) in your squat, losing 5kg, fitting in to that little black dress that’s been hanging in the wardrobe but has become a bit too snug, a family event etc- Let this be your focus.

set-some-goals-gym-quotes

Stand back & actually LOOK at your progress

You’ve religiously stuck to your healthy eating & exercise plan but this doesn’t reflect on the scales and you become disheartened.

Progress-Not-Perfection_Square2.png

Do not let the scales define you & be your only measurement of progress. Let clothes & measurements do the talking but not only that, how you physically feel is also a measurement of progress. Six months ago you may have been lethargic, moody & feeling less confident where as now you have bags of energy and are feeling happier & confident. Another big one is progress pictures – Take them, keep them and look at them whenever you get in to that mindset & remind yourself how far you have come.

Variety is the spice of life!

Don’t be afraid to mix things up. Monotony isn’t good for the soul so why let your workout become repetitive. b7c8699989bb46cf02cce46acfd7eb1b2b27beecTry a new exercise in the gym, go to a crossfit class, try a boxing class – Step out of your comfort zone.

Be organised

You’ve planned to go to the gym before work in the morning but the alarm goes off, you think ‘crap what will I wear? what will I eat?  – ah feck it I’ll go tomorrow’.You press the snooze button and toss & turn for the next hour in bed and before you know it its time to get up anyway! Organise yourself the night before. Have the gym gear ready to go and breakfast prepared. You will get the day off to a positive start and your mood will automatically be enhanced!1f0254c9ab6afa194a6b652963d29eb4

Get a gym buddy!

 A friend, your partner, a co worker etc! This is an excellent way for keeping you both accountable! But not only that, it’s someone who understands the lifestyle you want to live & you can offer each other support & mutual motivation. So in other words when you feel like slacking, they can give you the kick up the arse you need to get back on track & vice versa!

funny-pics-friends-dont-let-friends-skip-gym-day

Hope you enjoyed today’s blog post guys!

Until next time!

DeeFit

X

Raw Mixed Berry ‘Cheesecake’

Happy Easter guys!

I made this yummy cheeseless cheesecake yesterday and I’ve literally been picking at it ever since! It’s delish! So if healthy cheesecake is your thing definitely give this recipe a go!

2016-03-26 08.37.14.jpg

BASE

1 cup Almonds
1 cup Walnuts
10 pitted dates
2 tbsps Rice malt syrup (to keep it vegan friendly) or honey
3 tbsps Coconut Oil
1 tsp Cinnamon

Mix all ingredients in food processor until you get a slightly wet crumbly mixture.

Press mixture firmly in to bottom of  a round cake tin and place in fridge to set.

‘CHEESE’ FILLING

2 cups raw cashew nuts (pre soaked for 1-2 hrs)
Juice of half a Lemon
1/4 cup Rice malt syrup or honey
1/4 cup melted coconut oil
Pinch of salt

(Mix all in food processor – mixture should be smooth with no bits, if you feel mixture is too thick, gradually add a little water)

Place ‘cheese’ mixture on top of crumbly base & smoothen over with back of spoon.

TOPPING

250g slightly thawed frozen berries of choice (I used mixed berries)
2 dates

(Mix both together until smooth in food processor)

Place on top of fake cheese mixture 😀

I also sprinkled some chopped 85% Rosher Noth choccie from Aldi on top! If you have cacao nibs this would work perfectly either! Desiccated coconut would be nice either sprinkled on top!

I placed my cheesecake in the freezer for about 2 hours & served slightly thawed! 👍

 

BeautyPlus_20160325233036_save

I hope you enjoy it as much as I did!

Remember to tag me on Instagram @deefit_healthyeats if you give it a go!

DeeFit

X

HIIT – What’s it all about?

HIIT…

What is it and why should I be doing it? HIIT has become a very popular form of cardio in recent years. HIIT stands for High Intensity Interval training. It involves alternating between very intense bouts of exercise and low intensity exercise.

Here are some reasons why you should be including HIIT sessions in to your fitness regime.

1. You continue to burn calories AFTER your HIIT session.

EPOC (excess-post exercise oxygen consumption) causes your metabolism to increase and therefore you continue to burn calories. With HIIT the total calories burned is greater in EPOC compared to steady state cardio like jogging.

 

2. It is time efficient

You can smash out a decent HIIT session in less than 20 mins. Generally I find HIIT more enjoyable than steady state cardio and if you find something more enjoyable then chances are you will stick with it!!

3. No equipment needed

You can do a HIIT session at home, in your back garden, in the gym – wherever you like and no equipment is necessary, HIIT can be performed by doing sprints or bodyweight exercises, I will provide some examples a bit further down 🙂

4. Improved VO2 Max.

VO2 Max refers to the amount of oxygen your body is capable of utilising in one minute. By performing HIIT, V02 max can be greatly improved as your body responds to utilising oxygen in the high intensity phase of your HIIT workout.

5. It can boost endurance.

This is definitely a benefit I have noticed personally. Lets say for example you are doing 15 mins of HIIT, 30 secs Sprint, 30 secs recovery. For those 30 secs that you are sprinting, you are pushing your body to run as fast as it possibly can for a period of just 30 secs, psychologically you know all it is, is 30 secs of work and then you are done so you will be more inclined to push yourself for that short period of time as opposed to performing steady state cardio and maintaining a ‘comfortable’ pace for the duration.

6. It can help maintain muscle.

A lot of studies have been done on this and the general consensus is that by performing HIIT as opposed to steady state cardio which can have a catabolic effect (where breakdown of muscle occurs)  muscle loss is prevented. I do believe this to be more aimed at chronic cardio though (highly stressful long distance type stuff!).

7. It can be easily varied!

As I touched on earlier, HIIT can be performed in a variety of ways.

Here are a few examples below of effective and efficient HIIT workouts 🙂

 
Treadmill / Exercise Bike HIIT.

30 secs Sprint / Fast cycling
30 sec Rest / Walk / Light cycling

Repeat 15-20 times.

 

Some Bodyweight HIIT Examples:

hiit-workout-graphic20131029153448-the-15-min-workout-hiithigh-intensity-interval-training-at-home

 

Hope you enjoyed today’s post guys!

DeeFit

x

 

 

 

 

 

 

‘Coats’ for breakfast?!?…Read on!

Ok as you probably guessed I’m clearly not talking about coats that we wear 🙂 Nope I’m talking about Carrots & Oats. Together. Eaten for brekkie! It may sound a bit strange but trust me on this! It works! 👌

 

IMG_20160202_085901So if you have any carrots lurking around the fridge & want to use them up give this a go!

Ingredients

30g Quick Oats

1 tbsp Almond Flax baking meal

1 tbsp Chia seeds

1/2 tsp Vanilla extract

25g grated Carrot

300ml unsweetened almond milk

2 tsps Cinnamon  (I’m a cinnamon addict so depends on own preference!)

2 / 3 tbsps Greek yogurt

1 tbsp slivered Almonds

1 tbsp rice malt syrup

Method

Place all ingredients except for greek yogurt, almonds & rice malt syrup in to a pot and stir well until it’s of porridge consistency.  Once done, transfer to a bowl and add your toppings!

Enjoy!

Remember to tag me on Instagram – @deefit_healthyeats if you give it a go!

DeeFit X

 

 

 

 

 

 

Carrot Cake Protein Balls

A fan of carrot cake? Then you will love these refined sugar free balls of yumminess!! 🙂

The perfect guilt free sweet treat to have ( I love mine with a cuppa!) made with all natural ingredients.

Don’t they look pretty?

BeautyPlus_20160128080722_save.jpg

I have been playing around with this recipe for the last 2 weeks and made a batch on Tuesday which turned out really good so I jotted down the recipe.

 

Ingredients:

1 Medium Carrot grated

8 Medjool dates (Soaked in hot water first to soften)

1 cup of Rolled Oats

1 scoop Vanilla protein powder

30g Raw Almonds

20g Raw Cashews

20g Raw Walnuts

3 Tbsps Coconut Oil

1/2 Lemon

1 tbsp Rice Malt Syrup

2 tsps Cinnamon

 

Method:

First quickly blitz oats in nutri bullet/food processor – We don’t want oats fully blitzed in to flour so only half blitz them so that mixture isn’t too fine.

Place in a large bowl, stir in your scoop of Vanilla protein powder and put to the side.  Then remove pits from your soaked dates and place in to the nutri bullet/food processor along with the grated carrot and cinnamon. Add juice of the lemon but leave a little to add at later stage. Add 2 tbsps of coconut oil – Blitz away!

Roughly chop your nuts or alternatively place in food processor to do this.

Place  carrot/dates mixture along with nuts in with oats and mix  in well.

Add remaining juice of lemon and 1 tbsp of coconut oil.

Mix it all up and then form in to balls.

Place in airtight container and store in fridge.

 

This recipe should make 12 decent sized balls 

 

I hope you enjoy these! 🙂

 

Remember to tag me on Instagram –  @deefit_healthyeats  if you give them a go!

 

DeeFit

X

 

 

 

 

 

Refined Sugar Free Nutty Cacao Granola

Who doesn’t love granola?  Yummy sweet roasted nuts and oats together with our favourite accompaniments always goes down a treat right?! Unfortunately though the granola we buy in the shops can be ridiculously high in the sugar department and there can be a lot of unnecessary & unwanted ingredients in there like table sugar, sweetened dried fruit etc.

So here is recipe that I use for Granola that is not only refined sugar free but extremely yummy too and just as good if not nicer than the store bought version! 🙂

Plus it is so easy to make!

 

share_image_temp.jpg

Nutty Cacao Granola

Ingredients:

2 cups of rolled oats
3 tbsps coconut oil
50g Raw almonds (roughly chopped)
40g Raw cashews (roughly chopped)
30g Walnuts (roughly chopped)
3 tbsps Pumpkin seeds
2 tbsps of rice malt syrup (could use maple syrup either)
1 tbsp Cacao powder
1 heaped tsp cinnamon ( I love cinnamon!)

Method:

Place all ingredients in to a big bowl & mix well!

Line a baking tray with some baking paper, lay granola mix evenly on top and place in preheated oven at 180 degrees for about 10-15 mins. (my oven is ancient so it can be a bit temperamental!)

Half way through baking, just stir it around a little to ensure it is evenly roasted.

 

Enjoy with fruit, Greek yogurt, on top of smoothies – whatever way you like!

 

IMG_20160119_093910

Remember to tag me on instagram @deefit_healthyeats if you give it a go! 🙂

 

DeeFit
X