I love this recipe! I obviously changed up the veggies to the ones I had on hand and made it in my instant pot! It was delicious!!😍 Spiced Crock Pot Beef Roast
2 1/2 lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5 oz cooked servings)
6 cups (1 1/4 lbs) whole mushrooms, trimmed
3 cups (7 to 8 large stalks), celery, roughly diced
3 cups green beans, trimmed
2 cups (12 to 14) scallions, roughly chopped
Crockpot Spice Blend:
2 tbsp water
1 tbsp soy sauce
2 tsp Worcestershire sauce
1/4 tsp salt
1 tbsp freshly ground black pepper
4 tsp balsamic vinegar
2 tsp dry mustard
2 cloves garlic, minced
Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crockpot. Make several small slits in top of roast. In a small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 6 to 8 hours or on high 4 to 5 hours. Add vegetables during last 30 to 60 minutes of roasting.
6 Servings with 1 Lean, 3 Greens and 3 Condiments (No Healthy fat required)
•TURKEY CHILLI 3 WAYS👉🏽•
Another #meaprep idea!💡 .
I was so in the mood for chilli this week, I love having it with loads of kidney beans (great source of fibre✅) and I really like the taste of turkey mince in a chilli - with the added bonus that it is low in saturated fat! ✅
Here I’ve had it over the last 3 nights with spinach, and either baked aubergine, red and white quinoa and basmati rice🍚.
I always get asked if I get bored of making meals that I then eat for the next 3-4 days, and yes that does sometimes happen, but with meals like chilli, who says you have to have it with rice?!
I really enjoyed all 3 of these meals, and one thing that is always discussed at university, and something implement in my own diet is ❗️DIET DIVERSITY❗️. There is no “perfect meal”, or “best breakfast” - switching up the foods you eat to allow your body access to an array of nutrients is one of the keys to a great diet 🔑
If anyone wants my chilli recipe, please let me know & I can post it on my stories😊🌶
Creamy Pesto Chicken & Spinach Fusilli 🌱
Meal 1/3 out of my @goustocooking box this week & this was a 10-minute @thebodycoach recipe (with a few added cherry tomatoes) 😍
After a long day at work it’s so easy to order in but who needs to when something like this can be ready within 10 minutes of coming in the door?! It was delicious, healthy and balanced. It’s a yes from me!
If you fancy trying Gousto out, use the voucher code “CONNI15787543” to get 60% off your first box, PLUS 30% off each box ordered in your first month. If you do, I’ll get £15 credit too! Win win ✌🏼
DM if you’d like the recipe 😘
🌟Eat your vegetables @bodysculptorben
🍆 We all have heard the saying ‘eat your greens they’re good for you’ probably from your nan or your mum and dad at some point. So the majority of us are aware that vegetables are pretty damn good for us. Likelihood is however that the majority of people don’t eat enough of them. What are the actual benefits of smashing back some of natures goodness?
🥦 From a body composition perspective they are hugely important for people in a calorie deficit. The likelihood is that if you are in a calorie deficit you are going to get pretty damn hungry at some point. In this instance vegetables are definitely your friend. They are super low in calories, full of dietary fiber which is ultimately going to help give you that ‘full’ feeling after a meal. This is likely to help keep you on track with your fat loss goals, reducing the temptation to ‘cheat’ or go over your calorie target because you are hungry.
🌽 Vegetables are also rammed full of vitamins and minerals. Magnesium, calcium and iron can all be found in various vegetables along with numerous vitamins. This high level of micronutrients is going to help you feel great inside and out.
🥕 Want bright, glowing, healthy skin and hair? Forget your face creams and fancy shampoos/ conditioners, get more vegetables in your diet!
🌶 It is also suggested that eating plenty of vegetables in your diet can help reduce the risk of numerous diseases and illnesses. Such as cardiovascular diseases, some cancers, heart diseases, strokes and diabetes.
🥒 However, as far as i am aware there is limited conclusive evidence on this. But leading a healthy and active lifestyle with a diet consisting of plenty of vegetables and fruit can only have tremendous upside to your health. So eat those veggies!
❓What’s your favourite vegetable? Mines steamed spinach! Pop eye gains! 💪🏼
If you’re not losing weight, look inward, so you have the ability to change it.
It’s not because of your metabolism.
It’s not because you’re “not eating enough”.
It’s not because you’re not doing enough cardio.
It’s because you’re taking in too many calories.
There’s a lot of ways this could be happening.
Most often, we are taking in calories that we don’t consider to be “a big deal”. And while I’m all about balance, I’m also all about results. And even though it may not seem like a big deal, it’s probably holding you back.
Let’s talk about some possibilities⬇️
1️⃣Weekend Binging. Ding ding ding! I put this first for a reason. It is the #1 diet killer. We all know the routine; super strict during the week, and then bam, the calorie flood gates open Friday-Sunday.
2️⃣Frappuccino’s, Pop, Energy Drinks, and Juices. Ah-hah. Yes, these also have calories. Most people don’t consider them because you don’t “eat them”. However, they are jam packed with sneaky calories, and they don’t fill you up at all. There’s so many alternatives out there!
3️⃣Snacks, Licks & Bites. “Oh, I’ll just have a taste”. “Ope, I gotta test the batter”. If you do this a couple times a week, the calories will add up, without you even noticing.
4️⃣Inconsistent Workout Routine. One day you’re running 3 miles, the next day you lat on the couch, and then you walk the dog the next day. It’s impossible to know how much to eat because you’re constantly expending different amounts of energy. This also has a huge affect on your appetite. The more “movement” you do, the more hungry you will be, which may be the reason too much cardio is working against you.
5️⃣Eating “Healthy” Foods That Are High Calorie. Peanut butter, nuts, guac, flax seed, oils. These are all nutrient-dense, but they’re also higher in calories. Health does not equal “losing weight”.
6️⃣Eating Off of Your Friend’s Plate. “Just lemme get a lil bite”. “You gonna finish that”. This doesn’t seem like a lot at the time, but you’re adding in extra calories that you’re probably not counting. Additionally, you’re probably not even hungry!
Look inward when your stumble across a plateau.
Cause of death: Suicide(s)...again😂. The motto during our sessions: blood relations don't matter in the war room🏋🏾♀️. Another great session. Well done @miss_sandows 👏🏽👏🏽. Check out my stories for more shots from today's session!
I found this recipe for 🔼Easy Pork Carnitas Meal Prep Bowls🔼
I love easy recipe options. Sometimes we make it too hard. It's gotta be something you can stick with. Realistic.
Swipe left for Nutritional info.
2 lb - 3 lb package of Smithfield Marinated Boneless Pork Shoulder Seasoned Carnitas
1/2 cup chicken stock
1 cup sweet corn
1 cup black beans rinsed and dried
1/2 cup diced red onion
1/4 cup fresh chopped cilantro
1 Tbs fresh lime juice
Salt and pepper to taste
Serve with Seeds of Change Quinoa and Brown Rice with Garlic Pictured
Put carnitas in an Instant Pot or slow cooker. If in the instant pot, cook for 30 minutes to an hour
If in the slow cooker, cook 3-5 hours.
Meanwhile, prepare corn salad by draining corn, and mixing 1 cup corn with 1 cup rinsed and drained black beans, red onion, cilantro, and lime juice, salt and pepper in a large mixing bowl, then set aside.
When pork is done cooking, shred, and place on a cookie sheet and broil on high for 3-5 minutes until edges are a little crispy!
Serve with bean salad and Seeds of Change Quinoa and Brown Rice with Garlic (Pictured) and garnish.
Great for meal prep!
Mango and passion fruit roulade
85g golden caster sugar, plus 1 tbsp
85g plain flour, sifted
1 tsp baking powder , sifted
1 tsp vanilla extract
For the filling
1 tbsp golden caster sugar
flesh from 2 large, ripe passion fruits
2 mangoes, peeled and cut into small chunks
250g frozen raspberry , defrosted
200g tub 2% Greek yogurt or very low-fat fromage frais
Heat oven to 200C/fan 180C/gas 6. Grease and line a 30 x 24cm Swiss roll tin with nonstick paper. Put the eggs and sugar into a large bowl and beat with electric beaters until thick and light, about 5 mins. Fold in the flour and baking powder, then the vanilla. Tip into the tin, tilt to level the mix, then bake for 12-15 mins until golden and just springy. Turn onto another sheet of paper, dusted with 1 tbsp caster sugar. Roll the paper up inside the sponge, then leave to cool completely. Sponge can be frozen for up to 1 month.
Fold sugar, passion fruit pulp and one-third of the mango and raspberries into the yogurt. Unroll the sponge, spread with filling, then roll up. Serve with the rest of the fruit on the side. Roulade can be filled and rolled up to 2 hrs before serving and kept in the fridge.
Super easy and yummy lunch.
One of the benefits of working from home is being able to whip something up in the middle of the day.
This helps me stay away from grabbing something fast, processed, and unhealthy 🙌
I love the @traderjoes cauliflower gnocchi.
1)Toss the frozen package contents in a pan, turn up the heat and drizzle some olive oil and a pinch or two of salt.
2) Be patient.
3) Let the gnocchi have a chance to sizzle and caramelize.
4) Toss every now and then until they get a little color on them.
5) Add in 1 minced garlic clove, 3/4 cup of chicken or beef broth, and let summer for 1 or 2 minutes. Until liquid reduced by half.
6) Add a good handful of spinach, 1 tablespoon of butter, and toasted pine nuts.
7) Swirl or toss around till the pan juices come together, add a squirt of 1 teaspoon lemon juice, garnish with Parmesan cheese.
Wow! I hadn't really realized the full difference in my transformation until comparing these photos! I first started the #21daymealplan in early August 2018 and had completed two successful rounds before taking a "break" in November/Dec but was still eating healthy and using recipes from the cookbooks. I decided to start again January 1, and so far I've experienced SO many #nsv's... Loose clothing, skinnier face and arms, better sleep and concentration, etc. The list goes on. I have one week to go and I'm so excited to see my results at the end. 😍💪
2 4416 hours ago
¡Esto es comer saludable y delicioso! Bowl lleno de color, sabor y texturas.
Ingredientes: tomate cherry, repollo morado, edamames, camote asado, betabel rallado y pasta integral.
Síguenos y encuentra mas recetas súper saludables y deliciosas.
🍤 20 MINUTE HONEY GARLIC SHRIMP
The combination of honey and garlic is music to my tastebuds, but you know what’s even better than that? We have a 20 minute dinner on our hands tonight. That’s why I love cooking seafood for dinner so often: it’s quick. The shrimp takes a whopping 5 minutes to cook on the stove, while the marinating takes another 15.
1/3 cup honey
1/4 cup soy sauce (I use reduced sodium)
1 Tablespoon minced garlic
optional: 1 teaspoon minced fresh ginger
1 lb medium uncooked shrimp, peeled & deveined
2 teaspoons olive oil
optional: chopped green onion for garnish
TAG YOUR FRIENDS WHO WOULD LOVE THIS 😍
54 238521 hours ago
Tag a friend who would love this! .
Servings: 4 people
2 tablespoons fresh squeezed lime juice
2 tablespoons oil
1 large garlic clove, minced
1 1/2 teaspoons ground cumin
1 teaspoon salt
1/2-1 teaspoon ground chili (adjust to your desired spice preference)
1 tablespoon fresh chopped cilantro (optional)
1 1/2 pounds (650 grams) chicken thighs, skinless and boneless
3 large bell peppers (or capsicums), cut into strips (I use green, red and yellow)
1 red onion thinly sliced
2 avocados, peeled, seeded and sliced
In a large shallow bowl, combine lime juice, oil, garlic, cumin, salt, chili and cilantro; mix together. Add the chicken thighs and If time allows, let marinate for 30 minutes.
Heat a large skillet or pan (12-inch | 30cm) on medium-high heat until smoking. Add a drizzle of olive oil to lightly coat the bottom of the pan. Sear the chicken on both sides until golden, charred and cooked right through (about 8 minutes per side, depending on the thickness of your fillets). Flip them a couple of times while cooking so they get a nice even char.
Transfer chicken to a warm plate, loosely tent with foil and let rest.
Add the peppers and onions to the skillet (drizzle with a little extra oil only if needed), and cook until the onion is soft and the peppers are slightly charred and cooked to your liking. Season with salt and pepper.
Slice chicken into strips.
Serve with warmed tortillas, chopped cilantro and sliced avocado (plus your desired fillings)
One of those meals that makes you go 🥰. You guyyss. This crispy combo (exhibit a: salmon; exhibit b: hasselback potato rounds) was all kinds of cozy and good! ☺️. Eating salmon on Sunday feels so conformist (who else is on the #salmonsunday train today? 🙋🏼♀️), but in the absolute best way 😍.
#whatsonmyplate: honey garlic chipotle salmon 👉🏻 1) in a bowl, combine 1 tbsp. honey, 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee or butter, a punch or salt + a punch of pepper. Spread evenly over two 4-6 oz. salmon filets (you can easily double this to serve four). 2) in a pan, heat 1 tsp. ghee or oil for a minute; add salmon filets, skin side up, and sear for 3 mins.; flip, and cook an additional 3-4 mins. 🌶🍯 •• crispy garlic-parmesan hasselback potato rounds 🥔 (just baked a hasselback potato (recipe in my stories) and then fanned the rounds on the plate) •• grilled asparagus w/ parmesan and red pepper.
Currently in my comfies on the couch watching the Golden Globes, and hoping ‘A Star is Born’ wins big tonight 👏🏻🏆 Happy Sunday! ♥️😘
Q: What was your favorite movie this year? 🎥
14 214618 hours ago
Eating healthy isn't enough sometimes in order to lose weight. Here you have a smart and easy swap: 👇
2 salad bowls, both healthy and full of nutrients, but :
Left has 200 g baked sweet potato with olive oil, half avo, 100 g pork roast, lettuce and yellow bell pepper.
RIGHT: same salad, minus the sweet potato ( 200 kcals from carbs and fats from cooking oil) plus one small carrot 🥕
And that's how you saved easily 200 kcals 🙋🏼😉❤
35 18272 days ago
Food Preparation 🍽👌❤
Want to know what a delicious & nutrient packed day looks like in the 1,500-1,799 calorie bracket looks like? ✨
Feast your eyes on this amazing spread of tasty foods that will keep you full all day long! ⠀ ⠀
(4 green, 3 purple, 4 red, 3 yellow, 1 blue, 1 orange, 4 tsp.)⠀ ⠀
Breakfast: Pumpkin Protein Pancakes (½ purple, ½ red, 2 yellows)⠀
(Recipe: bit.ly/fixpumpkinpancakes)⠀ ⠀
Snack 1: Chocolate blended with water, ice, and 1 large banana (1 red, 2 purple)⠀ ⠀
Lunch: ¾ cup seasoned ground turkey cooked in 2 tsp. olive oil with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1 ½ green, 1 yellow. 2 tsp)⠀ ⠀
Snack 2: ¼ cup hummus with baby carrots (1 blue, 1 green)
Dinner: 6 oz. grilled chicken cooked in 2 tsp. olive oil served over ½ cup spinach with ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. dressing (1½ red, 1½ green, 1 orange, 2 tsp)⠀ ⠀
Snack 3: ½ cup mixed berries (½ purple)⠀
Follow us for the best daily Health and Calorie Intake Guides 🏃🏻🏃🏻♀️
📸 All credits to respective owner(s) // @gainstutorial
👥 Tag a friend that should Follow us
Here’s what I prepped yesterday for the first half of the week! Note that we ate two of the meals last night so this is what’s left over.
🤔I get so many questions about how many meals to make and learning how to plan properly is crucial if you want to make the right amount - no more or no less.
👉🏼My best tip: work around your schedule. Look at your week before choosing recipes and meals- what do you have going on?
🍽This week for example my partner has a catered meal at work so he didn’t need a lunch today! Otherwise we would have had 4 main meals instead of 3 for today.
🤷🏻♀️Also- my partner isn’t a huge breakfast person so all breakfasts in my preps are for me. Otherwise there would be way more.
🤘🏼Meal prep is awesome because you can really tailor it to your schedule and it makes a huge difference. No one said you *have* to only eat meal preps all week if you do it. The frequency is completely up to you.
MEAL PREP DEETS:
🍪Breakfast 1: oatmeal raisin cookie overnight oats
🍠Breakfast 2: breakfast baked sweet potato stuffed with scrambled egg
🥗Meal option 1: homemade falafel with quinoa Greek salad and tahini mustard lemon sauce
🥦Meal option 2: baked salmon with Cajun spices/homemade pesto with roasted sweet potato, broccoli and asparagus
Got questions about this prep? Drop them below!
RECIPES: the breakfasts and falafel will be in future WWL Meal Plans!! You can get access and learn more in my bio link. The salmon meal prep is already in the WWL Meal Prep Program!