Get Your Kids (And YOURSELF!) To Eat Their Brussels Sprouts

We celebrated Christmas in July with our fabulous friends over the weekend. Not only was it a huge hit (if I do say so myself) but I managed to cook Brussels sprouts and actually really enjoyed them, as did many of my other guests. I remember, as a child, being FORCED to sit at the dinner table till ALL of my sprouts were eaten or I wouldn't be able to leave. Geez, talk about child abuse! But really, all jokes aside, most parents wouldn't know how to cook a Brussels sprout for your child to actually enjoy them. I remember my Mum's (sorry Mummy) were DISGUSTING! Bitter, watery, grossness. So let me let you in on a little secret and then you too can perform miracles and get them munching away. Please Note: I don't own any real children, so my disclaimer is this: DO NOT ACTUALLY TELL THEM WHAT THEY ARE EATING AND IT'LL BE FINE.

Sprouts are from the cruciferous family and have an array of benefits. Great if fat loss is important to you or even preparing your body for pregnancy.

Kids love soup, right? So blend up the sprouts and they won't blink an eyelid.

Firstly, I had some roasted vegetables left over from my dinner party. Potatoes, parsnips, carrots and the sprouts. See recipe below to get the inside scoop on delicious tasting sprouts.

Sprouts:

Wash and chop most of the white end off the sprouts, get rid of any lose outer leaves and also make little crosses on the bottom of them with a pairing knife. Next place in shallow fry pan, cover the sprouts with water (add salt). You want to boil them for only a short time approx 5 minutes, have a taste, their should be crunch in them definitely not soggy or bitter tasting.

Drain off in a colander, then place back into a fry pan with a samll knob of butter or get one step fancier and add a few rounds of thinly sliced pancetta! Mmmm delicious. Fry for 2-3 mins and serve.

So the key is a short boil and then a quick fry and douse with butter and herbs. Don't forget the salt and pepper!

Soup time
Ingredients:

Array of roasted veg (parsnips, Brussels sprouts, potatoes and carrots work well. These work cooked in oil and were seasoned appropriately)
3-4 cups of Chicken stock or veg stock (reduced salt)
Pepper


Add all the roasted veg (approximately a sauce pan full - 5 cups of veg) into a pot, cover with stock (approximately 3-4 cups of stock) then simmer. It will not take long to cook because they have obviously been cooked previous but the longer you simmer the more the flavour will develop. Blend up to a nice smooth consistency (kids love smoothness) with a stick blender.  Serve with a small dollop of sour cream or cream (at your discretion).

Never have sprouts tasted so good!

What was your most hated vegetable as a child? Has it become a favourite vegetable yet?  

Easy Meals: Healthy Gluten-Free Fried Rice

Sunday afternoon's are usually spent preparing the diary for the week ahead, relaxing with my partner (and cat!), watching a movie or recorded episodes of trashy TV (yes, i love it!) and then we argue over who is cooking dinner. Sound familiar?

To prevent WWIII happening, here's a solution: A health, quick Gluten-Free Fried Rice. This is great when you have minimal items in your fridge also. It provides you with a nice balance of Carbs, protein and fat (all the marco nutrients your body needs)

Serves 4:

Ingredients:
2 cups Rice (preferably brown)
2 eggs
Head of Broccoli florets (snipped or chopped up into small pieces)
Tamari (which is a gluten free soy sauce)
Few Tbls dried chilli
Tbs Sesame oil

Cook the rice first (using your favourite method), next drain off rice and set outside. Also think about using left over quinoa or amaranth.  I find if you put it in a big fry pan (non-stick) and spread it out it'll cool down and separate faster. You need to separate the grains slightly so it's not gluggy.
Next, Put the fry pan back on the heat and heat up the rice, throw in a tbs of sesame oil, chilli, tamari and the broccoli. Stir it regularly so that all the ingredients have combined together. Beat the eggs together in a separate bowl or mug (just quickly till they form a rough omelette consistency). You can either take every thing out of the pan and make the omelette separately or just do what smart, less fussy people (like me!) do and pop the egg into the rice and stir to spread it around while it cooks through.
Have taste check and add a little more tamari if you like it salty or maybe some more chilli, if you like to live on the edge!

Calorie count: 215 per serve

Be adventurous and add chicken or beef and also more vegetables. You can really go nuts and get really creative....if only I could be bothered on a Sunday

What's your favourite quick rice dish?

Gluten Free Pork & Fennel Meatballs

Let me share with you a Gluten-Free, low fat and super tasty protein packed meal. 

Pork and Fennel Meatballs
By Natalie Carter

1 packet pork mince (500g)
1/2 cup Quinoa 
1 tsp Fennel seeds 
1 tbsp Herbs mixed (dried)
1 egg
Salt
Pepper

Sauce:

400g Tin tomatoes 
2 tbsp Tomato paste
1 big clove Garlic chopped/or grated finely
1 Onion chopped

Preheat oven to 200 degree Celsius: 


Combine all ingredients together and form small round balls. I find it easy to get perfect round balls if I wet my hands slightly to create the balls then place them in muffin trays with small muffin holes, for perfectly portioned meatballs. 


Place in oven & at 10 mins mark turn over, drain fat if necessary
Another 5 mins (total 15min cook time) they should be cooked through. Take a ball out and check if you are unsure. 


Tomato sauce (prepare whilst meatballs are baking):


Place 1 tbsp oil in pan,  fry off onion and garlic till soften, place can of tomatoes in with tomato paste, combine and bring to almost a boil then place on low for simmer- the longer you leave it the more the flavours will develop. Minimum cook time : 15 - 20mins

I like to place the meatballs in the sauce for 5-10 mins when they are cooked to develop flavour & keep the  meatballs moist.

Serve with steamed vegetables or gluten free pasta. These are delicious for lunch or dinner options and can be made ahead to save time. They will keep frozen, perfect for those nights when you don't fancy cooking. 


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High Protein Peanut Butter Granola

Want a fast, easy breakfast or snack that tastes delicious but is also high in protein and provides you with slow releasing carbohydrate fuel? Here it is:

High Protein Peanut Butter Granola
By Natalie Carter

Preheat oven to:160 degrees

Mix together: 

3 cups Rolled Oats (Organic if available)
4-6 tbsp Protein Powder (Professional Whey is my favourite)
4 tbsp Peanut Butter (crunchy all the way!)

1/2 Cup shredded Coconut
1 Tsp Vanilla Bean Paste
Optional: add extra seeds/nuts: sesame, chia or almonds for crunchy and texture. 

Place on a non-sheet baking sheet and place in oven for approx 30 minutes. Check every 5-10 minutes to make sure the granola doesn't burn or become too brown 
Serves 6 (1/2 cup serve contains 208 Cals) 

Perfect with berries and yoghurt and can be stored in an airtight container for up to 20 days (if it lasts that long!)

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Kettlebell Workout: Burn Fat Fast

Do you want an effective workout that will make you work harder in a shorter amount of time? YES?..read on.....NO? Get lost and keep following your own "program" 

Do you want to look hot? YES...read on

Do you want to burn lots of calories? YES...read on 

Do you want to increase strength and develop lean muscle? YES..read on

Do you want to maximise you fat burning capabilities even when you aren't exercising? YES...read on

Do you want a flat stomach and rock hard abs? YES..then guess what? You have come to the right place

Kettlebell Workout 2

My lovely client, V, has stepped in as today's model:

1. Deadlifts (We are using a 12kg KB, use what you feel will push you. Select a weight that has you feeling challenged by about the last 3-4 reps)  

Core activated at all times. Slightly bent knees and perform a hip extension, slowly come up with a flat back at all times. 

12kg x 15

2. Squat swing changes 12 kg x 20 

Similar to a kettlebell swing (swing and hip thrust) but you change hands over in mid air at the end of the up phase. 

3. Run! 200m sprint

4. Lunges 12kg x 20m (up and back)

Hold KB in right arm travelling up and left arm travelling back. Try to keep shoulders and hips straight. Core is activated. Bend back leg 90 degrees and keep back straight (try not to lean froward)  

5. Mountain climbers extension BW (body weight) x 20

With a normal Mountain climber your knees go towards the direction of your chest. With these "extension" climbers, you're foot goes out on the outside of the hand. Try to keep your hips low and arms nice and still. I recommend a hip flexor and hamstring stretch before you attempt this one, just to loosen things up a bit. 

6. Skipping 150 skips (or approx 1:30 mins)

Repeat from the top 4 rounds through with minimal rest. You can rest when you sleeping...Now hop to it!


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