So, this is it!

Today I went to do my shopping and start preparing my breakfast, chicken and vegetables for the week.

 

I started by making chicken breasts in the slow cooker, I will shred it when it’s done and use it during my week as my protein to add  to any salad and soup that is in the weekly plan. This is a really easy way of making chicken breast and it will absorb any flavour that you add to it. So add it tomorrow to our Thai inspired kale salad or to the Laksa soup. And when you don’t feel like making a recipe just sperilize some courgettes and top it with the shredded chicken.

Slow Cooker Chicken breast

INGREDIENTS                                                               

• 4 boneless, skinless chicken breast
• 1 big onion, sliced
• 2 carrots, sliced
• 8 garlic cloves,
• Parsley
• 3 French celery (with the leaves)
• 4 cups chicken stock (MSG free)
• 1 tbsp sweet paprika
• 1 tsp salt
• 1 tsp freshly ground black pepper

METHOD

• Prepare the chicken stock and add the paprika, salt and pepper and mix together.
• Place the chicken breast, vegetables and herbs in the slow cooker and cover with the chicken stock.
• Cover and cook on high for 4 hours.
• Remove from slow cooker and shred.
• Use to top soups and salads.

 

While the chicken was cooking I made breakfast, there are two options in the plan and you can choose to have just the one or the other or alternate between them like I do. The first option is breakfast muffins or baked eggs muffins and the other option is porridge, you can use my recipe or any recipe you like.

I made the 3 grains porridge and divided them into five bowls, ready to be topped up by 1 tbsp linseed and fresh berries or six nuts from the evening snack (if you have your porridge with the nuts then deduct it from the evening snack).

Then I made the baked eggs breakfast muffins, I froze them in portions of two so they are ready to go. This time I made them with only green vegs but you can use any veggies you like, like: mushrooms, red pepper, kale, tomatoes etc. if you are not on a strict diet you can also add some cheese to the mixture. I like my veg pretty small so I chopped them in a slicer / blender.

 

Mean, green and lean power muffins  

Makes 12 muffins                                                       

INGREDIENTS

• 1 tbsp. coconut oil
• 1 onion, finely chopped
• 1 green pepper, finely diced
• 1 cup broccoli florets
• 2 handful spinach
• 4 garlic cloves, minced
• 9 eggs
• ½ cup asparagus , sliced
• Small bunch of parsley, finely chopped
• 3 spring onions, sliced

METHOD

• Preheat oven to 170C
• In a slicer or blender chop the onion, pepper, broccoli, spinach and garlic until small.
• In a frying pan melt 1 tbsp. coconut oil add the chopped vegetables and sauté for 5 minutes until all tender. Then let cool down.
• In a bowl whisk the eggs, add the chopped asparagus, chopped parsley and spring onion, add salt and pepper to taste.
• Pour the cooked and cool green vegetables into the egg mixture and mix.
• Spray a 12 muffin pan with low calories cooking spray or used paper cases in the pan.
• Divide the mixture into the 12 muffins cases and bake for 15-20 minutes.
• Let the muffins cool in the pan before removing so they want break down.

Store them in the fridge for up to 3 days or freeze and defrost when needed.

And then I made the porridge

Three grains porridge:

Makes 5

INGREDIENTS                                                              

• ½ cup old fashion Oats
• ¼ cup Quinoa, white or mix colour
• ¼ cup Amaranth
• 4 tbsp oat bran
• ½ tsp ground cinnamon
• 1 tsp vanilla essence
• 2 cups almond milk
• 2 cups water
• Pinch of salt

METHOD

• Place all the ingredients in a pan and cook on low heat for 20 minutes, stirring often.
• Portion the porridge and place in the fridge for up to 5 days.

 

That’s it for today, send us some photos of your meals and scales… and if you have any questions please leave them in the comments.

Have a healthy week

Two Healthy Cookies