Bye for now!

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I can’t believe it but it has already been nearly 7 months with this blog. I guess it’s true that time flies by when your having fun!

If you have read the ‘About’ section of my blog (which I suggest you do) you would be aware that this blog is a part of my Personal Project at school. The Personal Project requires each student to plan, create and write about a product that they have made over the course of 10 months. So, as you may have guessed, this blog is my product.

Sadly, I am up to the report stage of the project, which means I am no longer able to post anything on my blog, as I have already stretched it out longer than I had originally planned!

But never fear, I will be back soon….probably in a couple of months. I am already brainstorming potential recipe ideas! I have had so much fun creating this blog that I am super excited to say that I am going to continue on with this blog once I am finished with my Personal Project. It’s amazing to look back over the past 7 or so months and see how much I have accomplished; I have made so many new friends, developed new skills, jumped out of my comfort zone, learnt so many new things and most importantly, enjoyed myself!

I am so grateful to every single one of you who have either followed my blog religiously or just simply scrolled through the pages when you were bored. You guys are the ones who made this blog happen in the first place! I would also like to thank all the other blogs I follow for giving me lots of inspiration for my own meals….I do enjoy salivating over my laptop screen!!

I also hope that you guys have learnt things that you may not have known before from my blog, as well as gained inspiration, or simply laughed at one of my stupid jokes!

If you would still like to keep up with my daily food adventures, then never fear, I will be regularly updating my Instagram page: @eat.sleep.run.repeatt

For now, have a good week and I will see you in a couple of weeks!

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Tanisha xx

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Persian Eggs with Lentils and Cous Cous

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I love cous cous, I love lentils, and well, I’m learning to love poached eggs, which are essentially what the Persian eggs are. Another thing I also do love is salads, which again ticks the box for this dish.

I found this recipe on Taste.com, which is one of my favourite websites to scroll through and look at all the beautifully presented food. This one was found whilst I was looking (read: drooling) at the vegetarian section. Whilst, my attempt may not look quite as good as the original, the flavour is definitely still there. By the way, I’m still working on my poached eggs…. Let me know if you have any tips.

Recipe

Persian Eggs with Lentils and Cous Cous

Serves 4

Ingredients:

  • 1 cup couscous
  • 1 cup boiling water
  • 400g can lentils, drained, rinsed
  • 2 large tomatoes, chopped
  • 1 teaspoon each sumac, cumin and paprika.
  • 1/2 red onion, very thinly sliced
  • 1 teaspoon sumac
  • 1/2 cup torn fresh mint leaves
  • 180g tub Persian feta, drained, reserving 2 tablespoons oil
  • 2 teaspoons white vinegar
  • 4 eggs
  • Lemon wedges and mint, to serve

Method:

  1. Place couscous in a large heatproof bowl. Add boiling water. Cover. Set aside for 5 minutes or until liquid has absorbed. Using a fork, fluff couscous to separate grains. Stir in lentils, tomato, and spices. Season with salt and pepper.
  2. Combine onion and half the sumac in a small bowl. Add mint and reserved feta oil. Season with salt and pepper. Toss gently to combine.
  3. Pour cold water into a large saucepan until 8cm deep. Add vinegar. Bring to the boil over medium heat. Reduce heat to low (water should still be simmering around the edge). Crack 1 egg into a shallow bowl. Using a wooden spoon, stir water to create a whirlpool. Tip egg into water. Cook for 2 to 3 minutes or until just set. Using a slotted spoon, transfer egg to a plate. Cover to keep warm. Repeat with remaining eggs.
  4. Divide couscous mixture between bowls. Top with eggs and mint mixture. Crumble over feta and sprinkle with remaining sumac. Serve with lemon wedges and mint.

Notes:

  • The original recipe didn’t include the cumin, paprika or mint but I included it to add extra flavour.

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The Lowdown:

This little beauty of a meal is packed full so many nutrients you won’t know what hit you. Just kidding! But in all honesty, it is a great meal option for vegetarians. The eggs provide a large component of the protein, as well as hosting a breadth of other nutrients. The yolk and white each contain 3g of protein, meaning the whole eggs has 6g of protein. Eggs are also known for being very satiating, which makes them great to have with your breakfast.

Many athletes, particularly females, suffer from iron deficiency, which really halts your athletic performance. Eggs are actually a good source of iron, especially for vegetarians. If you eat two large eggs, you will gain 2 milligrams of iron.

The cous cous also contains a significant amount of healthy carbohydrates, which also contribute to the feeling of satiety.

Tanisha xx

Sources:

http://www.pointssports.com/eggs-for-athletes/

http://healthyliving.azcentral.com/benefits-eggs-runners-16440.html

Mango and Passionfruit Smoothie

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Somewhere around the world it’s probably going on 40 degrees C and you’re sweating your knockers off to keep cool, but I’m guessing you’re not really having much like. Am I right?! (Please tell me I’m right)

So, what better way to cool off than with this tropical inspired Mango and Passionfruit smoothie? It’s not exactly what I would be drinking right now in the midst of winter, but it is what I recommend YOU should be drinking if you’re in the midst of summer. You see what I’m getting at?

Now, lets just cut to the chase and provide you with the recipe.

Recipe

Mango and Passionfruit SmoothieIMG_1882

Serves 1

Ingredients:

  • A handful of frozen mango
  • 1 banana
  • 1 passionfruit (pulp)
  • 1 orange, juiced
  • ¼ cup yogurt
  • ½ cup milk
  • 1 tablespoon honey
  • Ice
  • A few sprigs of mint and passionfruit pulp, to serve

Method:

  1. Add all the ingredients to a blender (except for the ice) and blend on high speed for a minute or two.
  2. Add ice if needed and blend again.
  3. Serve with mint and passionfruit in a glass.

Notes:

  • You could even add a tablespoon or two of shredded coconut.

Where did I get the idea for this tropically inspired smoothie you might ask. Well, I just so happened to be pondering the idea of myself sitting on one of those fold out pool seats in Hawaii whilst sipping on an exquisitely refreshing drink. Yeah, life’s good! And then I began wondering what type of drink I was holding, which made me think of a very good mango and passionfruit smoothie I made last summer. And so I thought, ‘why not post the recipe on my blog!’ because there’s no time like the present!

The Lowdown:

This is a great healthy snack option for anyone due to its balanced components of nutrients such as, antioxidants, calcium, protein, fiber and minerals.

Mango is by far my favourite fruit and to be honest, I don’t think it gets all the attention it deserves. Sometimes we get too caught up in the hype of all the super fruits of the moment that we forget about how good all the other over-looked fruits are. Take mangos for example, they’re bursting with fiber, vitamins A and C, and other minerals and IMG_1886phytochemicals. They have even been proven to help reduce body fat and control blood sugars when included regularly in the diet.

In terms of smoothies, they can be a great way for people (especially young children) to eat their fruits and vegetables if they don’t like them in their raw or cooked state. Often you can get away with sneaking in some greens, such as spinach or kale without any notice at all.

For athletes they’re great for getting a high volume of energy packed into one meal. Runners, particularly endurance runners have high energy needs that need to be met by eating lots of food. Often this can become very tiresome, and can leave you feeling bloated and sluggish. So, smoothies are a great alternative to this. Did you know that “AIS Sports Nutrition recommends having a smoothie made with bananas, low-fat milk and honey as a staple snack on a carb-loading day.” (Samuels, 2014)

For some more information try reading an article by Endurance Sports Nutrition called ‘Smoothie suggestions for endurance athletes’.

Sources:

http://humansciences.okstate.edu/nsci/index.php/component/content/article/1-latest/56-nsci-research-finds-health-benefits-in-mangos

http://www.livestrong.com/article/525480-what-athletes-should-know-about-smoothies/

Chocolate Peanut Butter Granola

IMG_4404Chocolate + peanut butter + granola = heaven!

I think this is possibly the best granola/muesli I have EVER made. And that’s a pretty big call for someone like me because believe me, I’ve made and tried a vast array of granolas and mueslis in my lifetime. I have to say, this one comes out pretty close to the top.

But I guess it shouldn’t really be much of a surprise considering it combines three of my favourite foods in one: muesli/granola, peanut butter and chocolate. It tastes like I’m eating Coco Pops minus all the sugar (and guilt)!

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Recipe

Chocolate Peanut Butter Granola

Inspired by: Kim’s Cravings

Serves 6 (if you resist the temptation to eat it all in one sitting!!)

 

Ingredients:

  • 2 cups rolled oats
  • 1 cup shredded coconut
  • ¼ teaspoon salt
  • ¼ cup peanut butter or other nut butter
  • ¼ cup honey
  • ¼ cup coconut oil
  • ½ teaspoon vanilla extract
  • ¼ cup cacao powder

Method:

  1. Preheat oven to 150 degrees C and prepare a baking tin with baking paper..
  2. Combine oats, shredded coconut and salt in a large bowl.
  3. Heat peanut butter, honey and coconut oil over medium-low heat in a small saucepan. Once heated and combined, stir in vanilla and cocoa powder.
  4. Pour peanut butter mixture into dry oat mixture and stir to combine.
  5. Spread oat/peanut butter mixture over baking sheet.
  6. Bake for about 30-35 minutes, stirring every 10-15 minutes.
  7. Allow granola to cool for approx. 20 minutes.

Notes:

  • In the original recipe Kim adds chocolate chips as an additional but I think it’s perfect without them!

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Today I served mine with milk, yogurt, peanut butter, a banana, blueberries, chia seeds and shredded coconut.

The Lowdown:

I am so, so happy that I have finally gotten around to posting a granola recipe on this blog because it is something that I always make, as I love it so much! Homemade granola is a lot healthier than the store bought ones, which I only buy occasionally as a treat.

It is also such a great breakfast, snack or dessert for athletes and the general public alike. This particular recipe is very high in energy so it is a great pre-training snack that I would recommend. It is also quite sumptuous so it is also a great healthy dessert option.

Despite its naughty taste this granola is full of nutrients. The cacao holds an abundance of antioxidants, which makes it heart-healthy with cardiovascular benefits, as well as lowering your blood pressure and blood glucose levels.

Peanut butter is another one of the star ingredients that can sometimes be avoided for all the wrong reasons. Many people are under the misconception that peanut butter is actually BAD for because it is often associated with all the not-so-good foods such as cakes, biscuits, chocolate bars and all that good stuff. But, in actual fact, it has been proven to be a great food for maintaining a healthy weight and even losing weight. This because it contains a superstar combination of fiber (2g per serving) and protein (8g per serving), which mean that you stay full for a considerably longer time, helping you eat less overall.

Funnily enough, I was actually just reading an article before posting this that put granola under the spotlight for all the wrong reasons. This article was called ‘9 things an athlete should never eat’ and no. 7 was infact, granola. Now before you get a little confused and vow to never eat it again, I want you to hear me out. The reason this article listed granola was because most store-bought versions of this presumably healthy snack are full of added sugars and fats, as I have mentioned before. BUT when made the right way, granola is actually really quite healthy. The main ingredient, oats, are very fibrous and full of the necessary carbs needed for athletes. So before you buy that store-bought, why not consider making your own.

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That’s enough from me today. Have a good Sunday!

Tanisha xx

Sources:

http://healthyeating.sfgate.com/health-benefits-raw-cacao-nibs-7364.html

http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter-good-you

http://www.mensfitness.com/nutrition/9-foods-an-athlete-would-never-eat/slide/7