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Golden chicken 

It looks good doesn’t it?! 

One of my favourite go to dinners, that you just have to try! 

No more flavourless rice,  bland chicken or undesoravle veg. Sounds like a winner to me.

Serves: 1                                         Preparation time: 10 minutes         Cooking time: 20 minutes

Ingredients 

♡ 1/3 cup White rice 

♡ 1 Chicken fillet 

♡ 1/2 Red onion

♡ 1 Courgette 

80g Asparagus 

♡ 1 Vegetable stock cube 

♡ 1 tbsp Honey

♡ Salt to taste

♡ Rapeseed or coconut oil 

You can use whatever veggies you have at home and so can change the dish every time, likewise you can use different meats and different seasonings. ABSOLUTELY IDEAL!!!

Instructions 

 Heat a little oil on medium-high heat in a sauce pan for the rice and a frying pan for the veggies and one for the meat.

♢  Wash and chop your vegetables, however you like! 

♢ Add the rice to the saucepan pan and fry a little in the oil before adding enough water to boil the rice.

♢ Add the vegetables to one of the frying pans. 

♢ Portion your chicken fillet into small chunks and add to the other pan and fry.

♢ Continue to stir all three pans for even cooking.

♢ I like to add my seasonings until the very end for full flavour. But I add the honey to the chicken once the meat is seared for slow cooking to get that golden finish.

♢ When there is a little water left in the rice add the vegetable stock cube and mix until all is dissolved and continue cooking until all the liquid has gone. 

♢ Add salt to the vegetables and stir for even colour. 

♢ Make sure the chicken is throughly cooked by cuntying into one of the pieces just to check. But slowly cooking usually does the trick. 

♢ It’s now all ready to plate up, so enjoy!

Believe you can and you’really halfway there

x E x 

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Maize cous cous mix

Super simple recipe and similar to the stuffed peppers I made a couple weeks back. But perfect for when you’ve got randome vegetables left in your fridge! You can use whatever veg you have and any combination will work. 

Serves: 1                                                       Preparation time: 10 minutes           Cooking time: 20 minutes 

Ingredients

♡ 90g Maize cous cous ( you can also use normal cous cous or rice) 

The vegetables I used were:

♡  Half a red onion 

♡  1 Courgette 

♡ 1 Red pepper 

♡ Enough water to cover the cous cous 

♡ Rapeseed oil (coconut oil or other cooking oils)

♡ Salt to taste

♡ A Vegetable stock cube 

♡ Sweet paprika (or any seasonings you like) 

Instructions 

♢ Wash and finely chop your vegetables.

♢ Pour a little oil  into a saucepan and a frying pan (I used rapeseed oil) Place on medium-high heat. 

♢ Fry all your vegetables, I started by caramelising the onion and then added the courgettes and pepper until thoroughly cooked. 

♢ Then add the Maize cous cous to the saucepan and fry a little in the oil for about a minute. 

♢ Cover the cous cous with water and wait to boil, once it is boiling, stir in the vegetable stock cube. 

♢ When it is all mixed in, remove from the heat and cover with a plate. 

♢ After five minutes check on the cous cous and make sure all the water is absorbed, if not place back on the heat for a little until no liquid is left. 

♢ Once this is done, add the vegetables and stir them together. 

♢ Now you can add seasonings of your choice I used a little salt and sweet paprika. 

♢ Dinner is served!

A Sunday well spent, brings a week of content.

Follow my IG @emilysavvidou for more pics!

x E x 

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The Ultimate Cookie 

These cookies are so good and an absolute must-try!

Serves: 15                                                             Preparation time: 15 minutes                       Cooking time: 40 minutes 

Ingredients:

♡ 125g Gluten Free Oats 

♡ 100g Hazelnuts 

♡ 4 Tbsp Peanut Butter 

♡ 150g Dairy Free Chocolate bar  ( I used Lindt 70%) 

♡ 80g Maple syrup or Agave 

♡ 200 ml Almond milk ( I used hazelnut milk) 

Instructions

♢ Pre-heat the oven to 190 degrees.

♢ In a food processor add the oats and hazelnuts and 100g of chocolate and blitz thoroughly. 

♢ Add the contents of the food processor into an empty mixing bowl.

♢ Add the peanut butter, maple syrup and almond milk.

♢ Combine all the ingredients together. 

♢ Line a baking tray and spoon small and equal amounts of the mixture.

♢ Top each individual unbaked cookie with chocolate from the remaining 50g (use a food processor). 

♢ Once in the oven bake for 40 minutes, make sure to keep checking on them (as ovens differ) until cookies are baked through.

♢ Leave to cool a little and either eat warm or room temperatured. Store in an air tight container. 

♢ Enjoy! 

Hard work should be rewarded by good food

x E x

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Simple Stir Fry 

It had been forever since I saw my best friend…..so what better way to catch up than cook up a delicious meal together?! 

We conjured up a super easy, quick and healthy dish that anyone can make. 

Super Simple Stir Fry 

Serves: 2                                           Preparation time: 5 minutes           Cooking time: 10 minunites 

Ingredients 

♡ 2 tbsp Coconut oil 

♡ 1 Clove of Garlic 

♡ 2 Inch piece of Ginger 

♡ 3 Spring onions 

♡ 1 Red pepper

♡ 150g Mini corn

♡ 400g mixed veg (we used frozen carrots, sweetcorn,  peas and green beans)

♡ 300g Rice noodles

♡ 1 Vegetable stock cube 

 I love this recipe because you can add whatever ingredients you have in your fridge and it doesn’t have to be the same every time! Different vegetables, different meats, different seasonings — so many possibilities!


Instructions

♢ In a wok or frying pan melt the coconut oil on low heat.

♢ Add the garlic, ginger, onions, pepper and mini corn to the pan and increase to a medium heat to soften the vegetables and get some colour.

♢ Once they have some colour add the mixed frozen veg and continue to stir. Continue until they are cooked.

♢ Add the rice noodles and the stock cubes ( *We also added a little water just to avoid anything getting stuck to the pan and to dissolve the stock cube*)

♢ The rice noodles take a bit 2 minutes to cook until soft.

♢ Stir the stock cube thoroughly through to gain a bit of colour and make sure there are no big clumps.  

♢ Done. — I told you it was easy! 

It’s been a busy few weeks for me which is why I haven’t posted in a while. I am doing my best to juggle lectures, coursework, training, eating well and socialising, so far I’m just about coping! 

You only fail when you stop trying. You didn’t come this far to only come this far.

x E x 

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Stuffed Peppers

It was the first time I tried stuffed peppers filled with cous cous (well not really cous cous…..I used a gluten free alternative – Maize Flour. But it works equally well without this substitution!)

I only had 3 peppers but I had leftover filling so would peopably fill 4-5 peppers which in my books would serve 2. 

So….

Serves: 2                                         Preparation time: 10 minutes         Cooking time: 40 minutes 

Ingredients: 

♡ 4-5 Peppers (which ever colours you prefer)

♡ 85g Maize Flour (or cous cous or rice)

♡ 150g Tomato Sauce ( I used Dolmio stir in tomato and basil) 

♡ Salt to taste 

♡ Oil for cooking 

Optional: 

♡ Other vegetables  (I used courgettes)

♡ Meat  ( I used 1 chicken fillet cut into cubes)

I recommend a combination of 2-3 so as not to over fill the peppers. 

Instructions 

♢ Preheat oven to 190 degrees

♢ Wash and remove the stem from all peppers by cutting the top of and removing all the seeds inside 

♢ On a lined baking tray place the peppers with the hollow side facing up and try to balance them against each other so they have support when they lose structure. I also place the tops of the peppers in the oven so they all have a little lid to go on at the end.  

♢  Once they are in the oven prepare the filling. Start by cooking your choice of vegetables and meat. 

♢ Once they are cooked leave them on low heat to keep them warm.

♢ In a saucepan heat water with a little salt until boiling and then add the Maize Flour (cous cous or rice – rice takes longer to cook than the other two) 

♢ Stir thoroughly and leave on heat until there is no liquid left

♢ Then add your vegetables and/or choice of meat and add the tomato sauce 

♢ Check to see if your peppers are ready if not increase the oven a little and leave a little longer. Also leave your combined filling on low heat until the peppers are ready.  

♢ When they are, remove from the oven, turn upside down overy the sink to remove any liquid then plate up and add your filling and don’t forget to add the lids 🙂

♢ Voila! 

Food is essential for life, so MAKE. IT. GOODO! 

x E x

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Stack ’em high Pancakes!

The weekends are for Pancakes of course!

Pancake Tower

Serves: 2                                         Preparation time: 10 minutes         Cooking time: 30 minutes

♢ 1 cup buckwheat or almond flour

♢ 1 cup almond milk

♢ 1 tsp stevia 

♢ 1/4 tsp vanilla essence 

♢ 1 tsp cinnamon

♢ 2 tsp baking powder

♢ Coconut oil for cooking

Optional (1 tsp Powdered Peanut Butter)

Optional Toppings

♢ Peanut butter 

♢ Agave 

♢ Stevia 

♢ Fruit 

♢ Dairy free chocolate sauce 

Instructions: 

♡ Mix all the dry ingredients into a bowl

♡ Stir in the milk, followed by vanilla essence

♡ Heat a sauce pan on low heat with coconut oil (make sure it’s not too hot -to avoid burning the mixture) 

♡ Once the pan is hot, add a little pancake mix to the pan (depending on the size and quantity you want from your pancakes) – don’t make them to big so that they are easy to flip

♡ Now slow cook them (they will take longer than normal Pancakes as they lack egg and gluten)

♡ Check the colouring – once golden brown, carefully flip and cook the other side to get a golden brown finish 

♡ Plate up and repeat the process for the rest of the mixture

♡ When you have a delightful pancake tower decorate as you wish with all your favourite toppings!

♡ Bonnie appetite!

Happy Weekend!

xEx

It’s been a sweet week! The potato kind……

Sweet potatoes are an absolute staple of mine and I tend to have them at least twice a week and normally have rice for thexample other 5 days. This week however, I went a little over-board with sweet potatoes and had them every day! Ooopsie…they are just so damn good.

If when I cook I make something super simple, easy and delicious that isn’t too time consuming I will then eat it continuously for long periods of time. Which is what I did this week. Sweet potato mash seasoned with paprika for 7 out of 7 days–tehe! 

The reason this came about was because I got ill from my sweet potato mash that I ordered out in a restaurant as I completely didn’t clock that it would contain dairy! So I obviously had to prove that I could make dairy free sweet potato mash! And if I’m completely honest with you,  mine was a thousand times better…..smashed that mash out the park!  

I encourage you to try this recipe for yourself regardless of whether you are intolerant to lactose or not. It is simply divine.

Sweet and Simple Mash 

Serves: 1

Preparation time: 5 mins

Cooking time: 10 mins
Ingredients:

1 Medium-large sweet potato

1 cup Almond milk

Salt to taste 

2 tsp Paprika

1 tsp Rapeseed oil 
Instructions:

♡ Peel and dice sweet potato

♡ Heat the sauce pan to medium heat 

♡ Add rapeseed oil to the pan

♡ Once heated add sweet potato

♡ Allow to colour a little then add almond milk 

♡ Lower heat a little and leave to simmer for 5-10 minutes

♡ Add salt and paprika

♡ Once the majority of the milk has been absorbed stir and begin to mash using a folk or potato masher

♡ Once all has been mashed stir together and ensure consistency is smooth and there are no hard chunks

♡ Finally plate up and enjoy!
Optional toppings:

♢ Melted cheese 

♢ Vegetables

♢ Honey

The possibilities are endless….

I hope you all give it a try!
The one who falls and gets back up is so much stronger than the one who never fell.

x E x

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Who said weight loss means starvation?!

Definitely not me! I have a weight loss goal to lose 10kg and it’s been just over 2 weeks now since I’ve started really focusing on my main onjective (post-holiday). In this time I have lost 3.2Kg! I’m super happy with my progress so far and I’m so excited to see my physique improving further.

If you’ve started weight loss programs before and they haven’t lasted then they aren’t right for you! — Simple. The changes that you make to your lifestyle, fitness routines and the way you eat needs to be sustainable for the long term not just a short term FAD that is almost guaranteed to fail!

This is why starving yourself, although it may seem to you to be the only way to lose weight, will only do you harm, physically and mentally. 

The key to safe weight loss is eating the right balance of nutrients to fuel your body for a full day by eating the right foods and in the right quantities. 

Linked to this is what I believe to be the most important factor to eating right which is PORTION CONTROL!!! You should only ever eat to feel sufficiently satisfied not overly full. Smaller meals that will keep you fuller for longer is my mentality for weightloss.  

I eat high carb, medium protein and low fat meals.My body does not function properly without carbs…….I feel more tired, I don’t have as powerful workouts and I cannot focus. This is why you need carbs in your diet to get energy.  

My main sources of protein: 

♡ Chicken 

♡ Fish 

♡ Protein bars

My main sources of carbs:

♡ White rice

♡ Rice noodles

♡ Sweet potato

My main sources of fats:

♡ Nuts

♡ Oils (coconut & rapedeed)

♡ Nut Butter

♡ Protein bars 

By incorporating a little of everything in your meals along with plenty of colourful veggies, you will find that you never go hungry, your appetite may shrink, you reduce snacking and still have plenty of energy to be active whilst losing weight. 

I’m not saying that it won’t be tough, because it will be — but if it were easy everyone would be doing it! 

You will have days when you get cravings for sweets, snacks or unhealthy foods. But it is okay to give in every once in a while. That way you are not living a restricted lifestyle. But remember to not over indulge or over eat. 

My motto is a sweet treat a day keeps the cravings away. If you allow yourself a treat a day, you can hit those cravings and won’t drive yourself crazy. I always try to find healthier substitutes for my favourite sweets, snacks or traditionally unhealthy meals. I have so much fun coming up with healthier alternatives in the kitchen like pizza or cheesecake but there are also so many good products you can buy. Last night I had healthierpopcorn whigh was 100 kcal,  low fat and low carb…..IDEAL! 

BUT do not be fooled by calorie counting. As the real issues lie within the fat, carbs and sugar content as well as the ingredients (if you can’t pronounce them they might not be good to put in your body — but do your research!) 

I hope this helps – if you have any questions send me an email to ebm.savvy@gmail.com 

How many Mondays have been and gone since you said I’ll start next week? Take action – Start today! And don’t forget to be awesome doing it! 

x E x

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Study, Study, Study!

I’ve moved back to uni now and it’s back to the books for this chica! I am gradually getting into a new routine but it feels really weird going to lectures again.

Along with getting stuck in with my uni work I am focusing on eating right to ensure a healthy gut as well as to fuel my body for a full day. 

My breakfast is nice and simple with chocolate and peanut butter porridge topped off with berries……TRULY scrumdiddlyumptious!

My meals as of late have been super easy to cook up. I’m eating all colours of the rainbow with plenty of fresh veggies. I think I might need bigger plates though……oooopsie! 

But I did find a delicious treat to snack on whilst relaxing in the evenings with a little TV. Nomnomnom! A girl can never resist chocolate…..I just don’t know why, but we are hooked! 

I’m also working on getting more definition in my muscles and shedding body fat! I like to do this through smaller portion sizes, filling myself up with the right proportions of carbs, protein and veggies that will still keep me fuller for longer. As well as by incorporating more cardio activity into my workout sessions.

Sweat-Baby-Sweat! 

What cardio do you like to do? 

Always start your day right! (Excuse the messy bowl)

No matter how you feel….

Get up.

Dress up.

Show up.

And never give up!


x E x


Summer to Autumn 

WOW! I have had an absolutely amazing holiday in Greece. I got to spend some quality time with my family which is always lovely! We went on mini adventures every day whether that was cycling to different parts of the island to go exploring, canoeing round to different bays or taking day trips to different islands. I always say a mini adventure a day is the best way! Greece is so unbelievably beautiful. Every time you dont think you will find a better view……boom!!!! It surprises you and takes your breathe away with its beauty.

We have indulged on some delicious and flavoursome traditional greek cuisine and I have tried to always make the best choice of what to eat to include loads of seasonal veggies, succulent proteins and small portions of carbs. Unfortunately eating out for every meal meant I couldn’t 100% guarantee that my meals were dairy free despite my best attempts at explaining. So I did have days when I bloated like a balloon and felt really unwell. But I made sure to drink mint tea to sooth my digestion and I would only eat when I felt hungry which meant I would sometimes skip breakfast and have brunch instead to avoid feeling worse. I also made sure I drank lots of water which is also key to not getting dehydrated in the strong heat of the sun. 

I am now excited to start my final year of university and see what this year has in store. Although it is nice to get away and enjoy new moments and discover new places I am definitely looking forward to getting back to the gym after 3 weeks off. It will be nice to get into a new routine to fit in fasted cardio as well as weight training. It’s not something I tend to do but I have really enjoyed all the swimming and cycling on holiday so I am keen to kick it up a gear with more intense sessions. 

I have loads of new weighted exercise ideas that I want to try when I get back to the gym. As well as fitting in plenty of studying and some socialising with good friends! 

My focus for the next few months will be on good gut health, effective workouts to become healthier, stronger and fitter than ever before and of course enjoying life’s wonderful moments and making them count. 

Remember to do one new thing each day — go on your own mini adventure! Learn something new, go someplace you’ve never been before, meet new people, try new things. Go have fun and love every minute of it! 

Much love to everyone 

x E x