recipe – The 10 Minute Body

10 minute GUACAMOLE recipe

Here's my favourite guacamole recipe for you to try out - it's simple, super healthy and ready in 10 minutes.
Guacamole is high in monounsaturated fats, which are the healthiest kinds of fats in the world and actually help your body get rid of bad fats. Half an avocado a day can have amazing health benefits, just be aware of the calories that quickly add up!

The 10 Minute Body GUACAMOLE

1 ripe avocado (cut in half, remove the stone and spoon out the flesh)
1/2 red onion (finely chopped)
1 clove of garlic (minced or chopped very finely)
1 ripe tomato (finely chopped)
1 lime (cut in half, squeeze all the juice out)
Fresh coriander (torn), to taste
Pinch of salt and pepper

HOW-TO:

Add all ingredients in a bowl, mix together by mashing the avocado with a fork. Enjoy with corn chips, in a wrap with chicken and salads or as a sandwich filler.

Foodswaps 3: Turkey-avocado burger

Fit as Hel

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 :)

EH&EH

Foodswaps 2: A different meatball soup!

Fit as Hel

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!

EH&EH

Foodswaps 1: Courgette Bolognese

Fit as Hel

Welcome to Foodswaps, where we present everyday favourites with a healthy twist, which are cheap and easy to cook.

The ingredient of the week is courgette (zucchini). Courgettes are very low on calories (only 27 kcal/100g), are filling and contain Vitamin A, which is important for growth and development, for the maintenance of the immune system and good vision!

Try our Courgette Bolognese - courgette gives richness to the sauce and you will need less pasta to fill up.

Sounds delicious! And you can use this sauce in a variety of forms! Serve it with:

Pasta of your choice! Cook a handful according to the instructions on the packet.
Mix the sauce and the pasta, put in an ovenproof dish, put some fresh mozzarella cubes on top, bake it until the mozzarella turns golden brown, and there is your pasta bake.
Believe it or not, this sauce is also excellent with rice.
This sauce also makes a beautiful jacket potato filling - try sweet potatoes: tasty, healthy and exciting!
If you have any left over (but why would you? :)) you can make a Subway-style sandwich from it. Carve out the fluffy inside of the baguette or bread bun of your choice and fill it with your sauce and grill it!

A portion of this sauce is only 276 kcal and contains 35g protein, and will only cost you about £2.50.

EH&EH

High fibre banana smoothie

erika

- Natural yoghurt
- Banana
- Wheat bran (you can get this in your local health shop and in well equipped supermarkets)
- Honey

Splitz & enjoy!