My take on enchiladas

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The guy’s dinner

Recently my guy moved in with me, so I’m looking for new recipes that we can share, or easily adjust to our own requirements. I found this great recipe for (zero weight watchers flex points) tortillas, and I decided to add some filling and make some kind of ‘open’ enchiladas. I used the exact recipe mentioned above, and added 2 cloves of garlic to the mixture before baking. I made 5 tortillas with it, 3 for the guy, 2 for me. I really thought I would still taste the cauliflower, but I didn’t, they’re really great! It made me decide to use the remaining cauliflower in the white sauce, and it was amazing.

 

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My dinner

What I used for the guy’s filling:
– 200 gr low fat minced beef
– 80 gr corn from a can
– 35 gr black beans from a can
– 200 gr diced tomatoes from a can
– 1/2 green bell pepper diced
– 1/2 small onion cut small
– 1/2 crushed garlic clove
– Chili powder, cayenne pepper, oregano, salt and pepper

What I used for my filling:
Exactly the same but used a mixture of minced turkey and minced low fat beef. The whole recipe for me was 11 weight watchers flex points. Quite a lot, but so worth it!

I made a white sauce: (1/4 for me, 1/2 for the guy, refrigerated the rest)
– 10 gr real butter
– 1 table spoon flour
– 100 ml low fat milk
– 1 cup riced cauliflower
– 40 gr grated parmesan cheese
– Salt and pepper

Instructions:
I made the tortillas like the recipe said. I used 2 nonstick pans for the filling, for both I just fried the meat, then added the onion, garlic and bell pepper. After a bit of frying, I added the diced tomatoes and spices. For the white sauce, just melt the butter in a pan until it’s bubbling, then add the flour (it becomes crumbly), slowly add the milk while stirring. Add the cauliflower, a bit of water if it’s too thick. Add the parmesan cheese and keep stirring. Add salt and pepper to taste.

Fill the tortillas, add the white sauce on top and a bit of extra parmesan cheese if you want. Bake in the oven (200 degrees Celsius) for 15 minutes. You can easily make this meal ahead, put it in a oven dish and pop it in the oven when you want to eat!

Mindset over diet

I am a stress- and emotional eater. I eat fast, I eat a whole lot of bad stuff in as short time frame, I eat when I’m not even hungry, I grossly overeat when I really am hungry. When something that’s unhealthy in my mind touches my tongue, I go overboard and think ‘what the heck’. I anxiously try to eat healthy and try to keep count of everything I eat in a kind of obsessive way, to make sure I eat healthy all the time. My thoughts about food are really black and white. In my mind, I know it’s nonsense, but changing the way you feel about something is really hard. Last year I decided I needed to seriously change my thoughts and behavior, because just following a healthy lifestyle or a diet didn’t change that for me and I ended up relapsing and gaining weight again.

My current method is to stop and stand still. I try to do yoga regularly, I meditate, I have therapy and I think everything together is working for me. I’ve watched a TED-talk about addiction some days ago, which I also thought was really helpful. I thought it was a bit like mindfulness, the speaker talked about letting cravings or bad thoughts be there, accept that they’re there, but you don’t have to act on them. It works better than fighting the thoughts or cravings, because it’s like the ‘don’t think about a pink elephant game’. It only makes you think about it more! So here’s the video, I hope you guys get the same out of it I did:

 

 

Protein bars (made with protein powder)

Hi there!

I currently like to eat protein bars as a snack, because they’re easy to take with you, they’re tasty and the ones I’m eating (clean protein bars from http://www.bodyenfitshop.nl) are also quite filling. But also very expensive! So I was looking to see if I could make them myself using protein powder, which is less expensive. I combined some ideas I saw online and came up with these tasty, easy to make and no-bake bars:

Recipe is for 8 bars:  PicsArt_04-27-09.19.28
1 bar is 2 sp for you ww people out there

1 bar contains 106 kcal, 6.4 gr carbs, 2.8 gr fat and 12.6 gr protein.

Ingredients:

  • 1 banana
  • 100 ml (1/2 cup) of unsweetened almond milk
  • A splash of liquid sweetener (to taste)
  • A few drops of vanilla and rum essence (or whatever tastes good to you)
  • 50 gr coconut flour
  • 20 gr unsweetened peanutbutterpowder
  • 100 gr of coconut flavour whey protein powder (I use whey perfection)
  • 15 gr raw cacao nibs
  • 20 gr psyllium fiber

Mix the liquid ingredients with the smashed banana, set aside. Use a sieve for the flour, peanutbutter powder and protein powder, and mix with the cacao nibs and fiber. Throw like a teaspoon of this mix in your pan/mould to ease removal afterwards! Now pour the liquid mix on top of the ‘dry’ mix, and mix until it becomes like a dough. If it’s too dry, add a bit of extra almond milk. It shouldn’t be too wet, because it will not really dry up anymore. Press the dough into a pan, a mould or whatever has a shape that suits you. Put in the fridge for a couple of hours, remove, cut into 8 pieces and use a bit of baking paper to wrap them, because they’re still a bit sticky! Store in the fridge, enjoy!

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Veggie lasagna

My mom gave me the Jamie Oliver’s superfood cookbook for Christmas and I’ve been using it to get some new ideas. Of course I’m not going to completely copy somebody else’s recipe, but I like to use it as inspiration to come up with something that fits my lifestyle, so here is the veggie lasagna recipe everybody’s waiting for 🙂

It contains 291 kcal per portion, 26 gr carbs, 11 gr fat and 24 gr of protein. It’s 6 sp on weightwatchers!

Ingredients for 2 portions:

  • 1 squash/pumpkin (the long type) IMG_20160208_141419
  • 1 zucchini
  • 1 onion
  • 2 tomatoes
  • 2 hands of fresh spinach
  • 20 gr sunflowerseeds
  • 200 gr cottage cheese
  • 20 gr parmesan grated
  • salt, pepper and italian herbs

Preheat your oven to 340 degrees F or 170 degrees C. I use a silicone cake-shape baking mold to get it in the shape I want. Use a cheese slicer or any other tool to make very thin slices of zucchini and squash. When you reach the middle of the vegetable, it won’t give you nice slices, so cut those piece up and use it in the sauce. Lay the nice slices out on some plates (you’ll also get some bad slices, use them in the sauce!) Sprinkle some salt on the slices. It’ll draw out some of the water which you can remove with some kitchen towell. Repeat once. In the mean time, cut the onion, tomatoes, zucchini and pumpkin pieces and fry it in a nonstick pan. Add the spinach and let it shrink. Make sure it get’s thick and most of the moisture is gone! Add the salt, pepper and herbs.

IMG_20160207_111352Start layering your ingredients, start with pumpkin slices and use your imagination to make the rest of the layers. Be aware that normally the pasta plates absorb a lot of moisture. Making lasagna without the pasta will create a lot of moisture, so make sure you drain the cottage cheese before you use is and make the sauce as thick as possible. End with the pumpkin slices again and sprinkle with the parmesan cheese.

Put it in the oven and bake it for about 30-45 minutes, check it regularly for getting too brown. After this, remove from the oven, cut it in half and remove. Let it drain a bit on a plate to remove some of the excess moisture and enjoy!

Mealprep week 11

Many people tell me that eating the same thing for a couple of days is boring to them. I can imagine that, personally, I don’t find it boring, but that’s just me. This week, I want to show you that by just some minor adjustments, you can make it less boring. Let’s start with an overview of this weeks food:

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  • Breakfast: superseed oats with pb and fruit
  • Snack: 4x protein-bananabread, 2x bellpepper and cucumber, 2x radish and carrots
  • Lunch: 4x sweet potato, 2x chicken, 2x sausage, 2x broccoli, 2x cauliflower
  • Snack: 2x apple, 1x pear, 1x orange
  • Dinner: 4x yellow brown rice, 2x chicken curry, 2x Indonesian chicken liver, 2x sweet/sour salad, 2x veg stir fry.

Breakfast: Many people eat the same breakfast day after day. A way to make oats a bit different is adding different types of fruit. Personally, I always add a banana with some berries, but you can mix and match different types of fruit and add cinnamon/vanilla or other flavors to spice it up a bit. A great thing about this is, that you can prep a basic oatmeal breakfast and still safe time, but have different toppings every day. (Recipe for this oatmeal breakfast is over here)

Snacks: Making different types of bananabread could be possible with using small trays and adding different ingredients. Personally that’s too much work for me, so I stick with the same (yum) bananabread every day (recipe is over here). I tried to have some variation with the veggies and fruits, which doesn’t cost extra time at all. (It does cost extra money, because buying 1 orange and 1 pear etc. is relatively more expensive than buying it in bulk and eating the same fruit every day).

Lunch: I chose to keep my carb source the same, but to mix up the meat and veggies. I chose the meats that are easy to prepare, I always pop the chicken in the steamer and the sausages are fried with some turning over from time to time. I eat cauliflower raw and I lightly steamed the broccoli in the steamer at the same time together with the sweet potato and chicken (I love that machine!).

Dinner: Again, kept the rice the same for all the meals, but chose different meats and veggies. My mom has Indonesian ancestors and has the best Indonesian chicken liver recipe (yum!). It goes well with sweet and sour cucumber/orange pepper/tomato salad which I’ll make when I’m going to eat it (cut tomatoes don’t stay well, I didn’t show the cucumber in the picture, because it messes the beautiful balance, lol!). The other dish is chicken curry with vegetable stir fry. I fried the chicken with some onion and garlic and added a bit of red curry paste and 3 tablespoons of coconut cream. I fried the veggies with onion and garlic, spices and mustard seeds. I love my non-stick Stonehenge pans, because you really need almost no oil!

I prepped everything in about 1 hour and 45 minutes! I went like a tornado through the kitchen, but what really helps is planning ahead. So for example; start with making the bananabread, because it needs some time in the oven and also needs cooling down before the cutting. I always start with that, then I’ll pop my stuff in the steam cooker and move on to the next thing. If you think about your planning before you start, you can safe so much time!!

Mealprep week 8

If you want to start mealprepping/mealplanning yourself, I uploaded a printable mealprep planner on my mealprep page for you to use, have fun!

Another week, another mealprep! I´ll write something about my experiences with the raw vegan week soon. To be short about it: I loved the meals I made, but totally binged in the weekend. I find that restricting myself too much leads to the opposite! IMG_20150216_135528

So now about this week: I wanted a simple, but nutritious mealprep with a bit more vegetables and fruits (one of the things I learned from my raw vegan week). I always eat extra food on the days I go to the gym! If you want to calculate your exact needs, go to http://www.iifym.com.

  • Breakfast: Superseed oats with raspberries, blueberries and a banana
  • Snack: Questbar, carrots and cucumber
  • Lunch: steamed sweet potato, steamed chicken breast and steamed broccoli
  • Snack: walnuts, 1/2 bell pepper, apple
  • Dinner: yellow spicy quinoa, minced lean beef with mushrooms, onion and kale, sugar snaps and grape tomatoes
  • Snack: a pear

I took it super easy, not making bananabread and chosing meals that are cooked quickly. This way it is possible to make it really fast. This is how I did it:

I started in the morning making the breakfast oats, for the recipe look here. I always make it for 5 days and eat one right away. I divided the berries so I won’t be left with only a few on friday 😉 I shopped for my groceries which were super cheap this time! I started with putting the chicken, sweet potato and broccoli in the steamcooker. I cook the chicken for 60 minutes, but remove the layer of broccoli after 15 minutes and the layer of sweet potato after 20 minutes (I really adore this machine). In the meantime I cook the quinoa with maggi, curry powder and tumeric powder. I fried the onion in a nonstick pan together with the mushrooms. After this, I added the minced meat and only in the end 2-3 hands full of kale. When everything is cooling down I cut the veggies and put them in the tubs. Divided the rest of the meals in the tubs and of course made pictures!

I’m so looking forward to spring/summer! 20150216_113024I’m going to have a vegetable and herb patch on my balcony, I will keep you people updated! Here is a picture of my broccoli seeds getting ready to sprout! 🙂 Have a nice day everybody!

Mealprep week 6 breakdown

I always start with the fact that I don’t think everybody should mealprep, I’m writing this because I want to show people a way that most think is impossible or very hard. It can be done and it’s not even that hard! For more tips go and check out this mealprep 101 post. I kept it relatively easy during this weeks mealprep. So what did I make:

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Breakfast: superseed oats with pb and a banana (and I add blueberries and goji berries): With pb:7 pp, 275 kcal, 23 gr carbs, 13 gr fat, 16 gr protein. Without pb: 5pp, 224 kcal, 22 gr carbs, 9 gr fat, 14 gr protein. Check out this post for the exact recipe.

Snack 1: carrots and 1/2 bell pepper. 0pp, 64 kcal, 1 gr fat, 12 gr carbs and 2 gr protein.

Snack 2: banana-protein bread, The whole bread contains 1441 kcal, 30 gr fat, 179 gr carbs and 101 gr protein. A 1/6 slice (which is BIG) contains 5pp, 240 kcal, 5 gr fat, 30 gr carbs and 17 gr protein. Check out this post for the exact recipe.

Lunch: sweet potato, chicken, tomatoes and sugar snaps. My serving is 8pp, 408 kcal, 6 gr fat, 37 gr carbs and 47 gr protein.

Snack 3: 2 clementines. 0pp, 54 kcal, 0.4 gr fat, 11.2 gr carbs and 0.8 gr protein.

Dinner: yellow brown rice, cauliflower and a pork sausage (100% clean). 7pp, 348 kcal, 11 gr fat, 30 gr carbs, 28 gr protein.

Nutritional information of 1 day: 27pp, 1389 kcal, 36 gr fat, 143 gr carbs, 110 gr protein.

IMPORTANT: this is a VERY basic mealprep. I will add at least 1 questbar to get to my daily allowance, but will add more food on the days I workout. This is meant for an average women to lose weight when already close to goal. This will NOT be enough for an average male or female who doesn’t need to lose weight or for a very obese person! Calculate your specific needs on www.iifym.com.

Instructions:

I’m not going to write a complete shoppinglist anymore, because the chance somebody wants to do this exact prep is very small and it’s a huge time investment on my part. So generally, I do my preps like this:

I wake up Monday morning and start with the breakfast prep (recipe over here). Sometimes I already put everything in the pan on Sunday evening for easy and fast cooking. I eat 1 of the breakfast, then I’ll go shopping for the rest of the ingredients. When I come home, I pop the chicken (4 200gr pieces of boneless chicken) in the steam cooker, while I peel and cut the sweet potato (4×125 gr). I add those in the top layer of the steam cooker. Total steam cooker time is 60 minutes. Meanwhile, I preheat the oven and make the dough for the banana-protein bread (recipe over here). When the bread is in the oven, I wash the brown rice (4×30 gr) and boil it with tumeric, salt and hot curry spices for about 30 minutes. I also throw the sausages in a pan and fry them slowly for about 30 minutes (turning them from time to time). Usually around this time I have some waiting to do, I’ll use this for cutting/cleaning my veggies and put them in the tubs. Now some of the things are finished, I’ll let it cool down before I put them in the tub. I let the bread cool down partially and slice it into 6 pieces (eat 1 right away, nom nom). Let everything cool down properly before you put the lids on! Divide your portions using the weighing method I describe in my mealprep 101 post!

Enjoy!

How to get abs…..

ab-abominations-1Surprise, you already have them! Or you are some kind of freak of nature, born without abdominal muscles, which would really suck, sorry! Look at this hot example of abs, click on it if you want, it takes you to a great article that I also refer to later in this post.

I read the sentence ‘I just want abs’ all the time and it always creeps me out. Why? Because there is a whole industry based on a lot of nonsense ways to ‘get abs’. The abroller, abtronic, even my gym has its hourly ab-15 minutes. You go to fitness sites and they’ll tell you to do a certain amount of exercises for a certain amount of days and you’ll get abs as a result. Let me tell you, this is all BS!

First of all, by saying ‘I want abs’ most people mean, ‘I want to have a flat and tight stomach with some visible abdominal muscles’. Most abs are covered by insulation (aka fat) so they’re not visible. Training your abdominal muscles till you drop will NOT automatically melt away your stomach fat and show some shizzled abs. Why? Well, abdominal muscles are just like any other muscle: you give them regular heavy training and in time (yes, time….) they will grow a bit and get more definition. Bigger muscles burn more energy, that’s true, but in comparison with the whole body, the abdominal muscles are just tiny and won’t contribute that much to fat burning. You will need other ways to lose your fat and show off your amazing midsection!

Abs are made in the kitchen

Many people write this and though I understand and agree with the thought behind it, technically it is not correct, because you already have abs. The thing is, you need to eat healthier and less calories to lose your fat and at a certain fat % your abdominal muscles will show. This is different for everybody, the same can be said about the way your abdominal muscles look (4pack/6pack)! A much better sentence would be: Abs get trained in the gym and will show itself when you stop putting so much crap in your mouth.

Personally, I would rather call it ‘core muscles’. A strong core is very important for a fit body! Having a strong core will give you great posture and prevent injuries. Training lower back and side muscles is equally important as training your abdominal muscles! Did you know that by doing a lot of free weight and (standing) single arm/single leg exercises, you already train your core? Did you know that doing endless sit-ups doesn’t really take you anywhere? You can read a great article about ab-mistakes over here. If you ‘want abs’ go and read it!

Oh, and if you don’t feel like doing those exercises and reduce eating crap, you can always get ab implants:

AOGe4Ad

 

Plantain-peanutbutter patties

I’m trying out other ‘clean’ carb sources and though plain fried or baked plantain is already really tPicsArt_1422432782215asty on itself, I created this recipe to have some variation in my repertoire. It also makes a yum snack! Just so you know, these patties stay kind of soft and don’t get hard and crispy. This recipe makes 4 servings.

Nutritional information:

Weightwatchers: 5pp per serving. Per serving: 206 kcal, 4,5 gr fat, 112 gr carbs, 6 gr protein.

Ingredients:

  • 300 grams of plantain (it doesn’t matter if it’s getting a bit soft or growing legs like mine)
  • 1 big or 2 small onions
  • A piece of gingerPicsArt_1422432879341
  • 1 garlic clove
  • 25 gr natural peanutbutter (mine has no additives)
  • 30 gr natural peanutbutter powder (mine has no additives)
  • Salt, pepper, chilli and curry powder
  • Optional: non-stick spray or some oil to fry (not calculated in the nutritional information)

PicsArt_1422432846892Instructions:

Throw all the ingredients in a food processor! Yes all! Process until its smooth-ish. Take a non-stick pan (I have a Stonehenge pan which I adore because almost nothing sticks to it!). Bake/fry the patties on low-medium heat. They WILL burn if you use high heat! When the top is starting to look a little bit dryer, flip them gently as they are still a bit soft. Heat for another minute or so and remove from the pan.

Enjoy! PicsArt_1422432813801

Swimming makes you fat??

Today I want to write something about swimming. To start, I LOVE swimming, always have and always will. My mom called me a water rat when I was young (in a loving way of course). On holidays I could spend hours in de pool, playing, swimming, doing water ‘acrobatics’. Later on in life, I started speed-swimming when I had my knee injury and couldn’t do normal sports out of the water. I was actually not bad, but stopped due to time and motivational problems.

Last year, when I started my weightloss and getting fit journey, I started swimming once or twice a week before work. I did it for 45 minutes and then felt really accomplished. Until I read an article with the title ‘swimming makes you fat’. I was like: What?? I thought I was being very good by swimming, it’s easy on the joints for a very obese person, but if it makes you fat then why should I do it? I read the article and did some of my own research and found the following:cust_bg_87_1399620442455

Swimming on itself doesn’t make you fat, BUT: most people who go swimming to lose weight, do it in a slow pace and because of the weightlessness you actually don’t really get your heart rate up so you don’t burn more than when you sit at your desk. The problem is that people THINK they had a great workout, and tend to eat more to compensate the calories they never burned, so they can actually gain weight.

I wanted to see if this was true, so I bought a heartrate monitor that could get wet and works in pool water. I measured my heartrate during my 45 minutes in the pool and guess what, I didn’t even get into the first zone on the monitor. I was shocked, I thought I had some great workouts in the water, meanwhile I could’ve just laid in my bed (ok, I admit, I’m a lazy person). So instead of quitting swimming, I changed my routine. I did some reading and read a lot about HIIT (high intensity interval training). I did the following: I started with 5 minutes higher tempo swimming, the kind that will raise your heartrate to level 1. Then I did 30 minutes of HIIT. Normally you use the clock for HIIT, like 30 seconds fast and 30 seconds slow, but that’s kind of difficult in the pool. I chose to swim my fastest (the type that will leave you out of breath) from one side to the other and then swim medium speed back to my starting point then did this until 30 minutes were finished. After 30 minutes I did a 10 minute cooling down swim. This way, I burned about 300-400 kcal during this 45 minutes.

Currently I don’t swim anymore as weightlifting and climbing takes all of my time. I do think swimming can be a great cardio workout for very obese people or people who have injuries (and the elderly), because it’s easy on the joints, tendons and muscles. What you need to remind yourself of (if you want it to be a workout), is that it’s only a real workout when you raise your pace and get a bit out of breath. Personally, I’ve stepped away from the cardio-only view and started weightlifting to aid my weightloss. You can read about it in this post. I also wrote something on how to start weightlifting in this post. As you all know, exercise is great, but if you don’t control what you put in your mouth, it won’t make you lose weight: you can’t outtrain a bad diet!