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Coleslaw - a perfect addition to a Summer BBQ or a crunchy alternative to salad but the shop bought slaw you pick up is slathered with mayo and soon turns a healthy side dish into a calorie dense extra that you just don’t need.
Here at MW Fitness we don’t like giving up the things we love so we have come up with a delicious alternative that tastes great, is easy to put together and is super healthy. This coleslaw is a mix of red cabbage, tangy apples, carrots and red onion all mixed together with lime, wholegrain mustard and greek yoghurt. It may sound like an unusual combination but trust us, it is so good and it really is as easy as 1,2,3! 1. Grate your carrots and apple and finely chop your red onion and cabbage (you may only need half the cabbage) 2. Mix it all together with a good dollop of greek yoghurt, a teaspoon of wholegrain mustard and the juice of ½ - 1 lime. These amounts are down to personal taste. If you want to you can substitute half the greek yoghurt with some light mayo however don’t substitute the whole amount as not only will the mayo be more calorie heavy you will lose the delicious fresh taste that the yoghurt brings. 3. Serve with your favourite meal and enjoy! Download the recipe here: healthy_homemade_coleslaw.pdf
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   Smoothies are a quick way to have a tasty breakfast or snack - blended together in super quick time.
We use them often in the morning - and the kids like coming up with recipes too! They can be high protein, fruity or green depending on your tastes. A great combo to try is: 1-1.5 Scoops Protein Powder (Chocolate is good) A handful of frozen berries A teaspoon of peanut butter This sets up the day with protein, fats and fruit. There are many more combos and ingredients to try - banana, spinach, almond milk - if it is tasty and blends it should be good. We all know how easy it is to get stuck in a breakfast rut. Life is busy and although the idea of scrambled eggs in the morning is lovely we often end up grabbing something as we run out of the house, frantically trying to grab our coat, bag and keys as we go!
Whether you are trying to stick to your macros or just want a little bit of variety in your life these savoury breakfast muffins are perfect. They are really simple, you can make them and store them in the fridge so they are easy to grab for breakfast or a snack. You need muffin cases, eggs and your choice of fillings. Chop your chosen fillings and pop them in the muffin cases, whisk your egg and fill the muffin cases (they will rise so don’t go crazy!) then pop them in the oven at 180 degrees for 15-20 minutes and voila!! In these ones we just used pepper and red onion as our veggies and then did a few with bacon, a few with chorizo and a few with ham. Obviously you can use whichever fillings you like! Here is the basic recipe to download: Savoury Breakfast Muffins Recipe Recipe by Hanna - hanna@mwfitness.net  Power balls, bliss balls, protein balls, little bites of deliciousness….whatever you want to call them these bite size treats taste great and pack a great punch of healthy fats and protein without any added sweeteners or nasty stuff. They are super easy to whip up and you can keep them in the freezer so there's no excuse not to have 1 (or more!) on hand for when you’re feeling peckish.
You can substitute a variety of dried fruit, nuts and seeds depending on what you enjoy and what's in your cupboard. My baking and cooking is fairly creative (or experimental!) so these amounts are flexible depending on taste, often I just eyeball it and add things as I go but here is the basic recipe. 1 ¼ Cup Dates (These can be medjool or regular - just make sure you take the pits out first!) 1 Cup Walnuts 4tbsp Cocoa 1tsp Vanilla Extract A pinch of salt Now here is the easy bit….bang it all in the food processor and blend, blend, blend! You may need to stop and scrape down the sides a few times to get all the mixture evenly blended but that's basically it. When the mixture is the consistency of sticky dough and squashes together easily then it's ready. Using a teaspoon, get the mixture in your hands and roll it into a ball, repeat until you run out of mixture! I dust mine with cocoa when I’m done, put them in an airtight container and keep them in the fridge or freezer. Kept in the fridge or freezer they should keep for a good few months. If you do decide to freeze them just take them out a few minutes before you want to eat them. Download and save the recipe here: Walnut and Date Power Balls Recipe by Hanna - [email protected] |
Author:Mark Williams Archives
February 2022
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