Bolognese Sauce

 Lean and clean Bolognese sauce, perfect with pasta or in our Lasagne. This one is a hit with the whole family!

Ingredients:

Bolognese Sauce:
500g extra lean beef mince
1 medium carrot, grated
1 medium zucchini, grated
1 small onion finely, diced
1-2 cloves of crushed garlic
handful of fresh spinach, chopped
800g canned organic tomatoes, crushed
2 Tbsp tomato paste with no added salt
1/4 cup fresh basil and parsley combined
fresh cracked pepper to taste


Method:

 Combine first 5 ingredients in a large pot on med-high heat, cook stiring and breaking up the mince pieces with a wooden spoon for 5-10 minutes or until meat is browned. Add remaining ingredients to the pot cover with lid and lower the heat to simmer. Simmer sauce for 2-4 hours to really bring out the flavours but if you are time poor once sauce has come back to the boil and herbs/spinach have wilted it can be used. Enjoy!

Lean Lasagne!

Low on the calories and using clean ingredients, this family favourite is a winner for sure! This recipe looks very long but dont be fooled it is super easy too!

Ingredients:

Bolognese Sauce:
500g extra lean beef mince
1 medium carrot, grated
1 medium zucchini, grated
1 small onion finely, diced
1-2 cloves of crushed garlic
handful of fresh spinach, chopped
800g canned organic tomatoes, crushed
2 Tbsp tomato paste with no added salt
1/4 cup fresh basil and parsley combined
fresh cracked pepper to taste

Bachemel Sauce:
1/4 cup whole wheat flour, sifted to remove larger wheat particles
2 Tbsp Olive oil
1.5 cups Almond milk (or any milk of your choice)
pinch of seasalt and ground white pepper to taste

8 Mountain bread Rye wraps, trimmed to fit your lasagne dish
pinch or two of sweet paprika


Method:

Bolgognese sauce ~ Combine first 5 ingredients in a large pot on med-high heat, cook stiring and breaking up the mince pieces with a wooden spoon for 5-10 minutes or until meat is browned. Add remaining ingredients to the pot cover with lid and lower the heat to simmer. Simmer sauce for 2-4 hours to really bring out the flavours but if you are time poor once sauce has come back to the boil and herbs/spinach have wilted it can be used.

Bachemel sauce ~ Preheat hotplate to medium heat, in a medium saucepan add the oil and flour and place on the heat, whisk continuously until combined and bubbling but not coloured. Add the milk in small amounts whisking well after each addition until no milk is left or sauce reaches desired thickness, season with salt and pepper and set aside.

Preheat oven to 180 degrees. Once both your sauces are ready, its time to layer it into your lasagne dish. Starting with the bolognese sauce ladle enough into the bottom of the dish to just cover base. The next layer is the Rye wraps, add two wraps between each bolognese layer and continue alternating until there is no sauce or wraps left and making sure you end with a wrap layer. Pour your bachemel sauce as the last top layer and sprinkle with sweet paprika to decorate. Place you lasagne into your preheated oven for approx 20-30 minutes or until golden on top. Serve with a garden salad on the side. Enjoy!

Clean Cumbed Chicken

Cut chicken into bite size pieces as a finger food and serve with a dipping sauce for entertaining or Slice long ways in half and have as a Schnitzel for dinner.

Ingredients:

2 Chicken breast cut to your liking
1 tbsp Ground Sweet Paprika
1tsp Ground Tumeric
1/2 tsp Ground Coriander
1/2 tsp Ground Garam Masala
1 tsp Ground mustard
(or any combination of spices you like/have)
2 eggs
1/4 cup Almond milk
8-10 Ryvita biscuits

Method:

 First cut the chicken to the size pieces you would like, add the chicken and spices into a freezer bag and shake/mix to evenly cover chicken in the spices. In a Container that is big enough to accomodate each piece of chicken whisk the eggs and milk with a fork to combine. Blend Ryvita biscuits in a food processor to resemble breadcrumbs and add to another container similar size to the egg mixture container. To crumb the chicken first dip each piece into the egg mixture then straight into the ryvita crumbs. Press the crumbing on to completely cover the chicken in the crumbs and set aside on a plate while you do the rest of the chicken. Preheat oven to 180 degrees celsius. Line a baking tray with greaseproof paper and lightly spray the paper with coconut oil spray. Place your chicken on top of the paper  without overcrowding and lightly spray the top of the chicken with the oil spray too (this helps to give the crumbs crunch and colour). Bake chicken in the oven for approx 25 mins (depends on the size pieces you have cut) turning half way through until golden and chicken is cooked thoroughly. Serve with a dipping sauce or your favourite toppings or even just plain is super yummy. Enjoy!

Clean And Spicy Southwest Dipping Sauce

A creamy sauce with a bit of tang and a nice spicy kick to it. You can make it milder and more kid friendly by reducing/leaving out the Cayenne pepper.

Ingredients:

1 egg
2 tsp vinegar
1/2 tsp Dijon mustard
1/2 tsp ground sweet paprika
1/2 tsp garlic salt
1/4 tsp hot cayenne pepper
1/2 cup olive oil

Method:

 Add first five ingredients to a small-medium bowl that is heat proof and that fits on top of one of your saucepans snuggly to act as a double boiler. Put some water in the saucepan (you dont want the water to touch the base of the bowl) and put onto a hotplate at medium-high heat and place bowl on top. Whisk ingredients together and continue to whisk throughout the rest of the process. Once all ingredients have been thoroughly whisked together and water is coming to a boil in the saucepan underneath, lower the heat to a simmer and add a tiny bit of the oil (approx 1tsp) at a time giving a good mix between each addition. Once all the oil has been added and the sauce has thickened remove from heat and cover the sauce with cling wrap directly onto the sauce to prevent a skin forming. Refrigerate until needed. Enjoy!

Almond Buttermilk Whole Wheat Pancakes

My kids practically inhaled these! Perfect for a Sunday brekky or special occasions.

Makes 6-8 depending on size

Ingredients:

1 Cup whole wheat flour
1 cup Almond milk, plus a little extra
2 tablespoons apple cider vinegar (with the mother)
1 egg


Method: 

In a measuring jug combine Almond milk and vinegar and set aside for 5 mins to turn into buttermilk (it will look like curdled milk). In a mixing bowl add your flour, once your buttermilk is ready add it and the egg to your dry ingredients and whisk to combine.Check the consistency of your batter and add a little extra almond milk to get it to the consistency of thick cream. Preheat your hotplate to med-high, spray your fry pan with coconut oil spray. Pour your first pancake (approx 1/4 cup of batter depending on the size you want them) and gently shake the pan to evenly spead out the batter. Watch for your pancake to dry around the edges and form bubbles around the top edge this is when its time to flip your pancake, cook for a further minute or so until golden brown. Cook the remaining batter in the same way, once all cooked serve with your fave clean toppings. Enjoy!

No excuses!!

Ham and veggie omelette

Super quick, super tasty, super filling!

Ingredients:
2 eggs
1 egg white
handful of spinach chopped
1/4 cup ham off the bone
1/4 cup corn kernels
1/2 cup mushrooms sliced
1/4 cup finely diced red capsicum
fresh cracked pepper
 coconut spray oil

Method:
Preheat frying pan to medium-high and spray with coconut spray oil, whisk all ingredients together and pour into hot frying pan. Gently lift the sides of the omelette as it cookes and tilt the pan to allow uncooked mixture to be cooked where the lifted edge is. Once omelette is cooked to your liking fold over the omelette in the pan and slide onto serving plate. Great for brekky as is or you could add a garden salad to make a nice lunch. Enjoy!

Clean Brekky

This is a simple, yummy, filling and clean brekky to give you a good start to the day!

Ingredients:

2 eggs
1/4 cup almond milk
handful of chopped spinach
1 cup mushrooms sliced
1/2 vine ripened tomato
1 slice rye bread
coconut oil spray

Method:
whisk eggs, milk and spinach to combine. Preheat frying pan and spray with coconut oil. Scramble eggs until cooked through and spinach has wilted. remove from pan and set aside, add your tomato and mushrooms to the pan and cook to your liking. Meanwhile toast your rye bread. once cooked  serve on a plate and serve with fresh cracked pepper. Enjoy

Banana Muffins

Who said eating clean meant you have to sacrafice? Nuh-uh not here. Enjoy this scrumptious treat that is yummy and good for you :)

Ingredients:
2 cups almond meal
2 mashed bananas
1 tsp baking powder
1 tsp ground cinnamon
2 teaspoons Natvia (natural sweetener)
1 tsp vanilla essence
2 eggs
1 scoop banana or vanilla protein powder

Method:
Preheat oven to 180 degrees. Mix all ingredients in a large bowl with electric beaters. Place 1 1/2 tablespoons of mixture into a muffin case and bake in the oven for 12-15 minutes or until top springs back when lightly pressed and golden. Enjoy!

Very true!

Clean eating info

What are you waiting for?

Peanut Butter Cups

A deliciously clean treat for when your craving something sweet!

Part 1.
The first part of the dessert is to make the biscuit casing

Ingredients:
4 ryvita's
1/4 cup rolled oats
1 tbl spoons melted coconut oil
1/2 tbl spoon Natural Peanut Butter

Method:
1. Place the ryvita's and oats into a food proceesor for 2 minutes
2. Mix all of the above together
3. Using your hands, create the base by pressing the mixture into a muffin tray or silicon muffin cases
4. Place tray into the freezer for about 10 minutes (whilst making parts 2 & 3)

Part 2.
The next part is the peanut butter layer

Use Natural Peanut Butter

Method:
1. Take trays out of the freezer and place 1 teaspoon of peanut butter in each case
2. Place trays back into freezer for 10 minutes

Part 3.
The final stage is the chocolate layer

1. Make 1 batch of clean chocolate and layer about half a table spoon or so of chocolate over the peanut butter layer
- Ingredients:

2 1/2 tbl spoons of softened coconut oil
1 scoops Choc Protowhey (or any other clean chocolate powder)
1 tbl spoon low fat greek yoghurt
1 teaspoon vanilla essence
*Mix all of the above ingredients in a food processor :)

 Place back into the freezer for 30minutes - 1hour. Remove from muffin tray and try eat sloowwwlyy! Enjoy!

Chicken Cajun Salad

Very yummy and filling Chicken salad!

Ingredients:
100g chicken breast
1-2 teaspoons cajun spice (depending how spicy you like it, can substitute mild paprika if you dont like heat)
1 tablespoon olive oil
chosen salad leaves (the darker the better)
cucumber, sliced thinly
celery, sliced thinly
tomatoes
avocado

Dressing:
1 tablespoon olive oil
juice of 1/2 lemon

Method:

Cut through the middle of the chicken breast to halve the thickness of it. Rub it with olive oil and the cajun spice. Heat grill (or frying pan) until hot, add the chicken and cook for several minutes until cooked through. Remove from the heat and slice into strips. assemble the salad ingredients into a bowl. Add the dressing to the salad and toss. Top with chicken slices and serve. Enjoy!

My Progress

Before (December 2011) and current (August 2012)

Excuse the blemishes, I have had 3 children and it has certainly taken its toll on my body.

The before picture was 6 months after having my youngest daughter and the after is after 6 months of dedication. I will be the first to admit I have had my down days with slip ups and lack of motivation but overall im quite happy with my efforts so far!

No excuses!

Welcome to my blog :)

Thankyou for popping into my blog!
I am currently on a journey to get clean and lean to improve my health and to be happy with my body. I hope to use this blog to not only keep myself in check but also to help others and inspire them. I will be posting recipes, workouts, tips and motivation throughout my journey, feel free to post comments/questions on anything of interest, I love feedback! Hopefully in my process I can inspire others to follow in my clean eating ways, it really is worth it!
Heres to a happier, healthier me (and you) :)