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sugar free

Sugar Free Skinny Chicken Tandoori, with Yogurt & Mint Dip

From my 5 Day Sugar Free Shift Plan, try this Skinny Chicken Tandoori. I am not a ‘diet’ kinda woman, I don’t even like the ‘d’word. I am a Wellness Warrior (I love that phrase!). Wellness comes through the balance of physical and emotional health, however food is obviously a HUGE part of wellness and the very best change we can make to promote our optimum wellness is to remover SUGAR from our diets – including alcohol sugars.

I find that people are daunted by the thought though, they feel, as with alcohol that they will be missing out on something. I promise you, the way you will look and feel will remove any doubts.

A sugar free life really is so simple and is easily achieved just a few tweaks. The focus is on whole foods, simply prepared, minus all the processed crap. By removing simple carbs (which break down quickly into sugars in your body), and upping your healthy fats – no low fat rubbish here, you will feel fuller longer and your waist will literally shrink!

Just 5 days on my Sugar Free Shift Plan and the physical cravings you didn’t even know you had will be gone. I promise you.

Now, I need to say here that the physical craving is easily dealt with, but if you find yourself returning to high sugar foods when your mood is lower, you need to check out my End Emotional Eating page and my Break Free From Emotional Food Habits page. I don’t want to be a quick fix and both the emotional and physical cravings need to be addressed for long term health, wellness and that shrunk waist.

So to whet your appetite, and to show you how super easy my 5 Day Sugar Free Shift Plan is, here’s  sugar free family curried chicken which is absolutely delicious – can you imagine any takeaway being as healthy? Or any shop bought sauce being sugar free? – hell no!

I serve this either with cauli rice, mixed with chopped avocado & chilli mixed in, or a huge salad or just left over steamed veg, and of course with my cooling Yogurt & Mint dip. Happy eating xx

Sugar Free Skinny Tandoori Chicken

Serves 4

Ingredients

  • juice 1 lemon
  • 2 tsp paprika
  • 1 red onions, finely chopped
  • 8 skinless chicken thighs
  • vegetable oil, for brushing

For the marinade

  • 150ml Greek yogurt
  • large piece ginger, grated
  • 2 garlic cloves, crushed
  • 1/2 tbsp ground coriander
  • ½ tsp either mild or medium curry powder
  • ½ tsp chilli powder
  • ½ tsp turmeric

Yogurt & Mint Dip

  • 3 x tbsp. yogurt
  • 1 x clove of garlic minced
  • 1 x handful fresh mint, chopped
  • 1 x tbsp squeezed lemon
  • Salt & pepper to taste

Method

Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.

Mix all of the marinade ingredients together and place in a large plastic sandwich bag, add the chicken and massage together lightly.  Chill for at least 1 hr or overnight as this can be done up to a day in advance.

Either wrap in foil and bake in a pre-heated over 200 / 180 for 25 mins, or heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.

Yogurt & Mint Dip 

Simply place all ingredients in a bowl and mix well.  Leave to chill for 30 mins.

My 5 Day Sugar Free Shift Plan is £35 and includes a 15 minute Complimentary Sugar Free Discovery Telephone Call

Click here for my Contact Details
or call me on 00 44 (0) 7973359135. x

frozen

FROZEN YOGURT – A healthier, Delicious & Versatile Alternative to Ice Cream

Frozen yogurt, along with my banana ice creams have taken the place of my favourite full fat, dairy summer time treats.  Now, I did not see that coming.  From when I was a little girl, I have always loved an ice cream.  I remember with such fondness the ice cream van coming to our street what seemed like every day of the year, but surely can only have been in the summer.  The blare of tinny, jangly music to announce its arrival and its gooey, sweet, synthetic offerings covered in either chocolate, or strawberry sauce, nuts and a flake if I had a few extra pennies.  Ah, delish!  But it was not ice cream and definitely had no real chocolate or strawberries in the sauce.  In fact, because of my knowledge now, I shudder to think what ingredients were in those garishly bright coloured sauces.  Anyway, I digress.

Now at 53, my tastes have evolved.  I do still like my sweet, icy desserts, but now I prefer the fresh taste of the fruit melting on my tongue and the quality of the ice cream sliding down my throat is of paramount enjoyment to me. Sadly though I can no longer scoff an ice cream every day without it hugging my waistline for the rest of the summer.

So, what to do? I am absolutely not prepared to give up frozen treats, so have experimented and the results are fabulous.  Frozen yogurt, like my banana ice creams are so easy to make, only three basic ingredients, delicious and refreshing to eat and so much lower in saturated fat (that’s the one we should be checking out on food labels).

For ice cream to be labelled ice cream, it must contain at least 10 percent milkfat and this is usually met through the addition of cream. Top quality, premium ice creams can contain as much as 16 percent milkfat. Frozen yogurt is not made with cream and does not have a fat requirement.  Without the added cream, frozen yogurt is much lower in fat. In one cup of ice cream the fat content is 15g fat, 9g saturated fat.  Frozen yogurt comes in at, per cup, 6g of fat, 4g of saturated fat.  A huge difference.

However, whilst frozen yogurt is much healthier, you do need to keep an eye on portion sizing, especially if you go for some of the higher fat additions.

So, how to make.  Frozen yogurt is so simple. For a basic, but still delicious one, grab, Greek yogurt (higher in protein), honey, and fruit (packed with fibre and nutrients). That’s it.  Literally, that’s it! You can serve in a bowl, cone or pop a lolly stick in before you freeze and you have gorgeous “ice lollies” for the kids.

  • 1 x cup plain Greek Yogurt.
  •  4 x cups frozen, fresh fruit or drained tinned fruit
  • 2 x 3 tbsp honey.

Blitz until the consistency you like, either creamy for approx. 5 mins, or if with “bits” in for 3 – this is entirely up to your taste.Freeze for a minimum of 2 hours, depending on how much you make.You can add to your frozen yogurt any fruit you like. Below are some other suggestions. Obviously, some are healthier than others, but you know that right!

  • Add cinnamon, allspice, peanut butter or Nutella in to the blitz
  • Caco powder & mint essence
  • Add crushed nuts as a topping
  • Add more fruit as a topping

So, make some today, keep in the fridge and be ready for a sunny afternoons delicious and nutritious treat.