Monthly Archives: January 2015

Make your own Greek yoghurt

Easy way to make your own Greek yoghurt

greek-yogurt

You will need:

  • 2liters low fat milk
  • 2 tablespoons plain yoghurt
  • Cooking pot with lid
  • cheese cloth

Directions:

1)   Heat 2 liters of low fat milk on medium heat (stove setting 3), uncovered, to just before boiling point. It will take more or less 20 minutes. The milk should make small fine bubbles on the surface but should not boil.

2)   Take the pot off the stove and cover with lid, leave for 1 hour.

3)   Stir in 2 tablespoons of plain yoghurt (this will be your cultures!)

4)   Cover the pot again with the lid, place the pot in a towel or blanket and leave to cool for 10 hours.

5)   Throw the milk/yoghurt mixture out onto a cheese cloth (buy from your local haberdashery)

6)   Hang cheesecloth up and leave mixture to strain for 3 ½ hours.

7)   Scrape into a sealable container and place in fridge to cool completely.

8)   Enjoy with a spoon of honey and fresh fruit!

 

Tips:

  • Prepare your milk mixture at night and leave overnight to cool down
  • If you have nowhere to hang your cheese cloth, tie it to a hanger and hang it up onto one of your cupboard handles. Remember to place the cooking pot below the mixture so that the whey protein can drip into it.
  • If your yoghurt is too thick, stir some of the whey protein (watery substance) back into the yoghurt
  • If there are small lumps after straining, stir the yoghurt with a whisk.
  • This recipe will make 700 – 800g thick yoghurt

Boot camp week 4

We have been exercising for almost a full month now! How are you feeling? Has your fitness improved?! Focus on your breathing this week… and remember to hydrate and stretch!

running_twosixmag

Monday (26th Jan)

- 3km Run / Walk

- 60 Sit-ups

- 30 squats

- 15 push-ups

 

Tuesday

- 50 Jumping Jacks

- 60 Sit-ups

- 30 squats

- 15 push-ups

 

Wednesday

- 3km Run / Walk

- 40 Sit-ups

- 30 squats

- 10 push-ups

 

Thursday

- 300 Jumping rope jumps (divide them into 6 sets)

- 120 Sit-ups (divide into 6 sets)

- 60 squats (divide into 6 sets)

- 30 push-ups (divide into 6 sets)

 

Friday                         – REST

 

Saturday                    – 5km Run / Walk

 

Sunday

- 50 Jumping Jacks

- 60 Sit-ups

- 30 squats

- 15 push-ups

 

Monday (2nd Feb)

- 300 Jumping rope jumps (divide them into 6 sets)

- 120 Sit-ups (divide into 6 sets)

- 60 squats (divide into 6 sets)

- 30 push-ups (divide into 6 sets)

Vegetarian recipe 3

Squash, red onion and butter bean roast

veggie

Serves 8 | Hands-On Time: 15min| Cooking time: 60min

INGREDIENTS

600g Butternut

600g Red onions

1 garlic bulb

40ml olive oil

320g Tinned butter beans

2 Tablespoons chopped sage

Salt and pepper

METHOD

Preheat oven to 190’C

1. Cut the butternut into 3 – 4cm chunks, place in a roasting tin.

2. Peel onions, leave the root intact so that layers can stay together. Slice them top to toe in thin wedges, add to butternut

3. Peel garlic cloves and add to dish.

4. Add salt, pepper and oil to the veg and mix well. Cover with foil and roast for 45minutes

5.Remove foil, add butter beans and roast for another 15 minutes

6.Add chopped sage and stir well. Serve with leafy green salad. (add 2 veggies)

 

1 Serving = 1 Veggie + 1 ½ Starch + ½ Fat

 

Boot camp week 3!

Exercise program week 3

Can you believe we are in week 3 already?! Well done for keeping up.. Lets push through this next week!

skipping_600x450

Monday (19th Jan)

- 3km Run / Walk
- 50 Sit-ups
- 25 squats
- 15 push-ups
Tuesday

- 300 Jumping rope jumps (divide them into 6 sets)
- 120 Sit-ups (divide into 6 sets)
- 60 squats (divide into 6 sets)
- 30 push-ups (divide into 6 sets)
Wednesday

- 2km Run / Walk
- 30 squats
- 15 push-ups
Thursday – REST
Friday

- 3km Run / Walk – 60 Sit-ups
- 30 squats
- 15 push-ups
Saturday

- 5km Run / Walk
- 50 Sit-ups
- 20 squats
- 10 push-ups
Sunday – REST
Monday (26th Jan)

- 3km Run / Walk
- 60 Sit-ups
- 30 squats
- 15 push-ups

Sesame Roasted Carrots

Sesame Roasted Carrots

IMG_9775-2

Serves 4 | Hands-On Time: 30min| Cooking time: 60min

 Ingredients

400g Carrots

40ml olive oil

30ml sesame seeds

Finely grated zest of 1 orange

60ml Orange juice

5ml Honey

100g raisins

Generous handful flat-leaf parsley

Salt and pepper

15ml toasted almond flakes to finish

Method:

Preheat oven to 180’C

1. Peel, trim and slice carrots (2cm thick rings) and place them in a large roasting dish (not too crowded)

2. Add oil , salt and pepper, and sesame seeds and mix well.

3. Roast carrots and give them a good stir once or twice – for 40 – 50minutes

4. Place orange zest, juice and honey in a small saucepan and bring to a simmer

5.Add raisins and turn of the heat. Leave them to soak and plump up.

6.Add raisin mixture to carrots along with the parsley leaves and combine.

7.Finish with toasted almond flakes and season to taste.

8.Serve with green salad

 

1 Serving = 2 Veggie + 1 Fruit + 1 Fat

Boot camp week 2

You have survived week 1 and the worst shock is over..

Let’s take week 2 and make the most of it!
ProgramBootcamp

 

Monday (12th Jan)

- 2km Run / Walk
- 50 Sit-ups
- 25 squats
- 15 push-ups

 
Tuesday – REST

 
Wednesday

- 2km Run / Walk

- 65 Sit-ups
- 30 squats
- 15 push-ups

 
Thursday

- 250 Jumping rope jumps (divide them into 5 sets)
- 75 Sit-ups (divide into 5 sets)
- 35 squats (divide into 5 sets)
- 25 push-ups (divide into 5 sets)

 

Friday

- 2km Run / Walk
- 50 Sit-ups
- 30 squats
- 15 push-ups

 
Saturday

- 5km Run / Walk
- 50 Sit-ups
- 20 squats – 15 push-ups

 
Sunday – REST

 
Monday (19th Jan)

- 3km Run / Walk
- 50 Sit-ups
- 25 squats
- 15 push-ups

Yummy Roasted Aubergines

Roasted Aubergines with sweet and sour tomatoes

baked_eggplant_boat_2

Serves 4 | Hands-On Time: 20min| Cooking time: 60min

Ingredients

2 Large Aubergines (750g in total)

30ml Olive oil

3 garlic cloves (sliced)

200g Onion (sliced)

15ml balsamlic vinegar

5ml sugar

15ml tomato puree

50g Raisins

250g cherry tomatoes (halved)

50g pine nuts (lightly toasted)

Salt and pepper

Chopped mint to finish

Method:

Preheat oven to 190’C

1. Halve the Aubergines down the middle (stalk to base). Use a sharp knife to make diagonal cuts deep into the cut side of the flesh, about 1.5cm apart. Repeat the other way to create a diamond pattern.

2. Use 20ml olive oil to brush over aubergines

3. Stuff the slices of garlic into the aubergine cuts. Season with salt and pepper and bake for 30minutes

4. Combine the onion, balsamic, sugar, tomato puree, raisins and 10ml olive oil in a large bowl. Mix well and then stir in the cherry tomatoes.

5.Add tomato and onion mix to the roasting dish, pushing it around the Aubergines (do not cover the Aubergines)

6.Trickle 100ml water on tomato and onion mixture (not on Aubergines) and bake for another 30 minutes.

7. As soon as dish comes out of the oven, spoon tomato mixture on top of the Aubergines, leave to settle for 10minutes

8. Serve with pine nuts and mint and add a green salad.

 

1 Serving = 4 Veggies + 1 Fat