Breakfast/Lunch

 

Oatmeal Pancakes

pancakensmoothie-1 egg

-1 medium banana

-30g of oats

-1 tbsp honey

-milk

-Butter for frying. Alternatively, you can use coconut oil (it smells luscious!)

Mash the banana in a bowl and add the egg. Mix together well and gradually add the oats along with the honey. Add milk to achieve your desired consistency. Pour a bit of the pancake mixture in a hot pan and swirl to get it covered. Remember to flip it on the other side and serve with berries, Greek yoghurt, cream, or whatever you like!

Colombian Arepas

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Seriously, the most gorgeous thing ever…

I didn’t weigh my ingredients, so here we go…

Warm water
Pre-cooked cornmeal (Harina P.A.N.)
A cube of butter, melted
A large pinch of salt and a small pinch of sugar
Lots of mozzarella
A teeny bit of warm milk
And love!

I poured the water in a bowl and added the flour, mixing with my fingers until it formed a dough. Then, I added the melted butter, salt, sugar and started kneading. Finally, I put the mozzarella in, making sure everything sticks together beautifully. I added a bit of warm milk so the mixture is moist, yet, easy to shape. You can apply some oil to your hands so it doesn’t stick, and form a soft ball with the mixture. Afterwards, place it on an oiled plate and slap it so it flattens. Take a round bowl and place it on top of the arepa so it comes out perfectly circular – alternatively, you can just use your hands to shape it. Then, I gently placed it on a buttered non-stick pan. I left it for about 8 minutes on one side, and flipped it so the other side is golden brown. Repeat the process until all the mixture is used and make more (what I did)!

Yummy Egyptian Dip 

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This dip is called ‘Asal Eswed Bel Tahina’ which literally translates to ‘Black Honey (Molasses) with Tahini’, and it’s an awesome dip as it acts as a full meal, which includes around 25g of protein (as much as a can of tuna), healthy fats, and calories. I would especially recommend it to those who do weight training and want to grow muscles (check out the ‘get ripped guide’ if you are interested in that), and I swear I have muscles growing out of no where when I eat this! Molasses is extracted from sugar cane and it’s a staple ingredient favourable to many Egyptians. Tahini is sesame paste, which is flavourful and nutrient dense and used in Middle Eastern cuisine.

The ingredients below act as a guideline only, so you can try it out and add more tahini or molasses, as much as you prefer.

-100g of tahini (sesame paste) – you would often find it in the international section of a supermarket, or any health shops

-35g of molasses – usually found at health shops

-Your favourite bread (preferably pitta)

Pour the tahini in a bowl, and gradually add the molasses so it twirls on top and mix very gently until the mixture has pretty brown patterns or if it’s a light brown colour. Dip in some bread and see if you would like more or less of any ingredient to suit your tastes. Alternatively, if you would like a lighter dip, you can add some water to the tahini and mix it well first, so it’s less concentrated.

Breakfast Smoothie 

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-2 bananas

-1 scoop/serving of protein powder

-1/2 cup oats

-4 tbsp Greek yoghurt

-milk to achieve desired consistency

-1 tsp coconut oil (optional)

Add your favourite berries!

Delicious Yam Pie 

imageIt isn’t really a pie, but it kind of looks like one and it’s made with yams (not to be confused with sweet potatoes) that are full of antioxidants, increases the absorption of nutrients, aids digestion, and full of carbohydrates to give plenty of energy (apparently Usain Bolt says yams are his secret for being so fast).

Fry one onion and one clove of garlic in olive oil in a non-stick pan until they’re golden brown. Next, add mashed yams and stir it all together. Finally, slap the yams against the pan so it flattens out and the side facing the pan turns into a lovely golden colour (should take about 10 or so minutes). Place a plate over the pan, flip it (careful!) and serve.

Sweet Potato Banana Magic 

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This recipe makes around 8 mini-cakes:

-1 white flesh sweet potato – (roasted for 1 hour)

-1 banana

-butter

Mash the sweet potato with the banana and shape them into circles using your hands, making sure they’re well bonded and stuck together. Heat butter in a non-stick frying pan, and place the mini cakes on top. Then flip carefully until the other side is golden brown. Best eaten hot, so it’s all buttery!

 

Greek Yoghurt with honey, 1 banana and cinnamon…try adding oats, almonds or hazelnuts!

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Apple slices and Peanut Butter 

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This honestly tastes like gateau, I’m not sure why. So whenever I crave gateau and I want something healthier, this is it! You also get a good amount of protein from the peanut butter.

-1 Gala Apple

-Peanut butter/Almond butter

Cut the apple in thin slices and coat the top of each slice with a little bit of peanut butter or almond butter. Enjoy!

 

 

 

Purple Passion Smoochie 

cropped smoothieIf you want a smoothie better tasting than a strawberry smoothie, this is it! Although it has spinach and beetroot, it’s almost impossible to taste them! 100g of blueberries, 4 tablespoons of Greek yoghurt, 2 tablespoons of vanilla ice cream, 1 can of coconut milk, 2 tablespoons of honey, 1 small avocado, 1 small beetroot, a small handful of spinach and at least 200 ml of milk to get your desired consistency. Start off with blending the beetroot and spinach along with 2 tablespoons of Greek yoghurt, and gradually add the rest of the ingredients in and blend well so it’s super smooth! Enjoy!

 

 

 

 

Scrambled Eggs with Rocket, Avocado, Almonds, Cucumber and Cherry Tomatoes

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Egyptian Chick Pea Soup 

This is incredibly delicious and I just crave it everyday! Chick peas are full of calcium, magnesium and fiber. You can add the amount of spices that are suitable for your taste buds. 

chickpeas

Cook around 250 grams of chick peas in water (according to instructions on the packet). Pour the chick peas into a mug with the water along with the juice of 1/2 a lime(I use 1 whole lime!), around 1 or 2 tbsps of olive oil, 1/4 tsp cumin powder, a touch of black pepper and a pinch of salt. If you like it hot, drizzle Tabasco sauce or a bit of chilli powder on top. Give it a stir and enjoy!

Why not add a few leaves of spinach?

 

 

Mashed Rose Coco Beans (also works with any type of beans)

Full of proteins and you can use it as a side dish! Add the spices you like…

beans

Cook beans according to instructions on the packet. Mash well with a fork and add olive oil, lemon juice, black pepper, and salt.

 

 

 

 

 

 

Pomegranate Bruschetta

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This is super easy to do and super tasty!

Ingredients*:

– seeds from 1/2 a pomegranate

– goat’s cheese

-1 small baguette

-1 small onion (preferably red)

-olive oil

*The proportions rely on the amount of baguette you are using. The above are suitable for 1 small baguette.

If you have a grill, place the baguette in between the plates on a low heat setting so it gets thinner without burning. Alternatively, you can slice the baguette in two lengthways. In a pan, fry the onion in a bit of olive oil until golden. Scatter on top of the baguette and top with goat cheese slices. Place in the microwave on a high heat for just a few seconds until the cheese is hot and bubbling (make sure to watch the microwave to avoid over-bubbling and runny cheese!). Top with pomegranate seeds. Enjoy

Omelette with greens and Manchego cheese/Feta cheese

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Super Salad with Smoked Salmon Slice

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Slice of smoked salmon, tuna, chick peas, spinach, rocket, sultanas, almonds, olives, cherry tomatoes, cucumber, finely grated carrot,  lemon juice, apple cider vinegar, olive oil, pepper & love!

 

 

 

 

 

 

Colourful Salad 

How much colour can you put in it? Look around the kitchen!

salad

1/2 yellow, red pepper, or green

1/4 cucumber

5 cherry tomatoes, halved

1 beetroot, cut

1/4  pomegranate

1 small grated carrot

Spinach/rocket/chives/lettuce

feta cheese

1 tbsp of olive oil, lemon juice and black pepper

Guacamole

A really refreshing and flavoursome side dish!

2 ripe avocados (preferably hass avocados)

1 chopped tomato

1/2 juice of a lemon/lime

1 tbsp of olive oil

1/2 handful of fresh coriander, finely chopped

Pinch of salt

Black pepper

Mash the avocado with a fork, adding the olive oil and lemon juice. Toss the rest of the ingredients onto the mixture and mix well. Season with salt and black pepper.

Super Healthy Salad 

Gives you plenty of energy, vitamins and minerals for a great boost!

1/4 of  a cucumber

2 beetroot

medium avocado, sliced

1 tomato or 4 cherry tomatoes

40g of quinoa, cooked (follow the cooking instructions on the packet)

25g of feta cheese

1 tablespoon of mixed seeds

1 tbsp of olive oil, lemon juice, and black pepper… Mix it all together! Add spinach/rocket/chives for extra greens!

Protein Salad 

Great for those muscles!

What protein do you like? Chicken cubes, tuna chunks, tofu cubes…

1 Egg, boiled and cut in slices

1/2 a handful of almonds

1/2 carrot, grated

Medium avocado, sliced

4 Cherry tomatoes, halved

A dash of spinach/rocket/chives

1 tbsp of olive oil, lemon juice and black pepper

Healthy Blueberry Muffins 

Great as a snack, desert or even for breakfast! 

175g of wholemeal, self-raising flour

2 tsp baking powder

50g of dried blueberries

75ml of agave syrup/honey

2 large eggs

250ml natural yoghurt

5 tbsp of wheatbran

2 tbsp of linseeds

3 tbsp of sunflower seeds

1 tbsp of pumkin seeds

Grated zest of 1 orange

Prehead the oven to 190°C/375°F/Gas 5. Line a muffin tin with 9 cases. Stir together the flour, baking powder, wheat bran  linseeds, sunflower seeds, pumkin seeds, orange zest and blueberries. Add the agave syrup/honey, eggs, yoghurt and mix until all the ingredients are combined. Spoon into the cases and bake in the oven for 20-25 minutes. 

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