Foodswaps 3: Turkey-avocado burger

I have discovered the wonderful world of burgers, which are neither fast-food junk or gourmet, but dripping of grease!

This low-fat turkey burger is a great weekend dinner: 498 kcal and 34.5g protein (but a lot depends on the ingredients you choose).

Ingredients:

  • 100g turkey steak
  • 1/4 of an avocado
  • 1 gem lettuce
  • 1 tomato
  • 1 tsp houmous
  • herbs and spices of your taste
  • 1 ciabatta roll

Preparation

  • Dry rub the turkey steak with your chosen herbs and spices (I like garlic salt, pepper, oregano and some chilli)
  • Grill it (I usually use a griddle pan)
  • Wash the gem lettuce and separate to leaves and slice the tomato
  • Toast your bun, spread with houmous
  • Assemble your burger: bun, lettuce leaves, tomatoes, turkey, avocado, bun
  • Make a Chef's salad from the lettuce and tomatoes (adding some spring onions and cucumber?) you could not fit into the burger
  • Always feel free to add more vegetables (maybe some cheeky mozzarella too ;))

Enjoy :)

 

Turkey-avocado burger
Turkey-avocado burger

 

EH&EH

Foodswaps 2: A different meatball soup!

I like soups unless they are thick, heavy and creamy - in my opinion, those are sauces!

This quick and easy meatball soup recipe will blow your mind: it's simple, healthy and unbelievably filling.

Only 245 kcal per portion packed with 28g of protein.

Ingredients (serves 2):

  • 200g lean beef mince
  • 1 egg
  • 20g of flour of your choice
  • 1 clove of garlic, minced
  • 200g frozen vegetable mix (cauliflowers, carrots and peas)
  • 1 whole onion with the skin on
  • 2 celery sticks, whole
  • 2 vegetable stock cubes
  • salt and pepper to taste
  • 1 l water

Preparation:

  • Put the water in a saucepan on the hob to boil it
  • Mix the mince, egg, flour, garlic and some salt thoroughly, and form walnut-sized balls - the mixture will be enough for about 16 meatballs
  • Put the meatballs in boiling water. They are cooked when they float to the top.
  • Once the meatballs are cooked, add all the vegetables, spices and the stock cubes
  • Bring it to the boil, reduce the heat, cover it, and cook for 30 minutes
  • Serve it hot, maybe with some thin noodles

Tips:

  • Do not chop the onion - it is only needed for its taste, and it is easier to remove as a whole
  • When the meatballs cook there might be some foam floating on top of the water. It is only some cooked meat-juice. You can remove it with a very small strainer if you wish.
  • You can add other vegetables too. The variety of vegetables will make your soup taste even better!
  • This amount will make 2 very generous, or 3 normal portions.
  • It becomes even more tasty if you warm the leftover up the next day, however, it is not suitable for freezing.

Enjoy!

Meatball soup
Meatball soup

EH&EH

Juicing diets will make you lose… your hair!

Fit as Hel would like to raise awareness of the dangers of the very popular juicing diets. This post series will make you think twice before starting a juicing fast - and will also make you to avoid them for good!

 

Juicing diets claim to be healthy, because you include more fruit and veg in your diet and thus you increase your vitamin intake as well.

 

This is a big fat lie.

 

Consuming nothing else but fruit and veg juices will cause over-consumption of certain vitamins and completely missing out others, such vitamin D, which is important for healthy skin, nails and hair.

 

Faded and broken hair.

 

But this is not the end:

If you do not get the nutrition your body needs, it will stop processes which are not essential for life, like hair production!

 

Could this get any worse?

 

Yes.

 

This will not happen straight away. It will take you weeks, maybe months to notice it.

You will not even think about blaming your juice diet, because you will have long forgotten about it.

 

Love your hair - give it the vitamins it needs from natural resources, such as: fatty fish (salmon, mackerel, sardines), egg yolks, liver etc. and most importantly: sunshine!

 

female hair loss_Fotor_Collage_Fotor

#100daysfitashel challenge – JOIN IN!

You know all about the #100happydays challenge, right? Now it's time to spread the word for the fitter lifestyle!

Join us in this picture challenge any time you want - and post a picture in social media that contributes to better wellbeing every day for the next 100 days. Everyone can make a healthy choice every day - this can be to do with your nutrition, activity, training or even rest. Show us what you're made of -- let's spread the Fit as Hel lifestyle -- it's all the little things that contribute to the biggest success!

The #100daysfitashel challenge can be a great motivational tool both to you and your friends :-)

 

Your posts should include

a photograph with any caption and hashtags #100daysfitashel and #day[number]

 

Nominate any friends to take part as well!

 

To healthier living,

Your fitness coach Erika Helsinki