Beetroot Brownies and Creamy Crunch Oatmeal

On Tuesday morning I decided to try another one of April’s recipes. I’ve tried lots of her recipes as the stats always amaze me! Today, I decided to try my hand at her Zucchini Brownies, with a few alterations – the most notable being that I used grated beetroot instead of Zucchini. These were a HUGE success – by far the best high-protein baked snack I have made to date. They were not dry or spongy, as can be the case with many recipes that contain protein powder. They looked perfect and tasted amazing. What’s more, the stats are so fantastic (high protein, low carb, low cal, sugar-free etc) that you can sit down and work your way through half the batch and rest safe in the knowledge that you’ve enjoyed a healthy and nutritious meal. I know, I know – half a batch of brownies as a meal? “Sounds too good to be true!” I hear your protest. I’ll admit, as I munched my through the chocolaty goodness I did find it hard to believe that these were totally healthy (even providing me with veg in the form of pumpkin and beetroot). High in fibre, low in fat, full of nutrients and crammed with protein – perfect for those, like me, who are looking to build and/or keep hold of muscle mass.

So what are you waiting for? Visit www.foodsofapril.com for the original recipe (and many more), or try my adapted version if you’re not fortunate enough to live in the States and have access to such things as oat fiber (will accept free samples of said product, if anyone’s got some lying around…)

 

Here’s my adaptation.

 

Beetroot Brownies

• ¾ cup egg whites
• 1 cup pumpkin puree (pureed butternut or carrot will also work fine)
• ½ cup cocoa powder
• ¼ cup soy flour
• ¾ cup wheat bran
• 2 scoops protein powder (chocolate flavour for me, but I’m sure that vanilla or even plain would work fine too. I used the most gross protein powder ever and it wasn’t at all noticeable!)
• ½ cup granular sugar substitute (Sweet-a-Vita’s stevia and erithritol blend for me) or pure powdered stevia to taste (you won’t need much if using the pure stevia – probably about a teaspoon or less)
• 1 tsp vanilla essence
• Large pinch of salt
• Small pinch each of baking powder and baking soda
• About 100g beetroot (1 root, peeled and grated)

1. Preheat oven to 180/350/Gas 4. Line an 8×8 square pan with baking parchment/greaseproof paper and spray lightly with non-stick spray.
2. Mix all ingredients together until thoroughly combined (best to add the beetroot last, so that you can get the rest of the batter smooth).
3. Pour into the prepared pan and bake for 45 minutes, or until skewer inserted into the centre comes out clean.

 

Delicious!

 

Tuesday’s workout was abs:

Ab rollers – Set 1: 12 reps; Set 2: 12 reps; Set 3: 12 reps

Stability ball upside down Vs – Set 1: 12 reps; Set 2: 12 reps; Set 3: 12 reps

Saxon side bend – 10 x 4kgs each side; 10 x 2.5kgs each side; 10 x 2.5kgs

Plank – Set 1: 1 min; Set 2: 1 min; Set 3: 1 min

I also did a calf exercise but I used too light a weight and didn’t do it properly so I’ll come back to calves later on in the week.

 

Yesterday’s noteworthy meals/snacks:

 

Sugar & Spice Chickpeas

• 1 cup cooked chickpeas
• 2 sachets sweetener
• Cinnamon, to taste

1. Dust the chickpeas in the sweetener and cinnamon, mix and eat!

 

Peanut Butter Jar Pudding

• Almost empty jar of peanut butter (mine had about 1 tbsp worth of PB, plus a few scrapings on the side)
• ½ cup cottage cheese
• 2 tbsp (approx) pureed butternut squash (from a baby food jar!)
• Fat-free natural yogurt
• Sweetener to taste (2 sachets for me)
• Cinnamon to taste (about ½ – 1 tsp)

1. Put the cottage cheese and butternut into the almost empty peanut butter jar and then fill to the top with the yogurt.
2. Add sweetener and cinnamon to taste, mix until well combined and eat straight from the jar!

 

And today’s:

 

Creamy Crunch Oatmeal

• 40g oat bran
• ½ cup soy milk
• ¾ cup water
• 1 tsp vanilla essence
• 4 egg whites (½ cup)
• 2 sachets sweetener
• Cinnamon to taste
• Extra soy milk (optional)
• 1 tbsp peanut butter

1. Cook oat bran and egg whites in the soy milk, water and vanilla essence on the stove, stirring continually till thick and all the water has been absorbed. If using a microwave, place all ingredients in a bowl and microwave for about 3 minutes, stirring at the end of each minute (keep an eye and make sure it doesn’t overflow!)
2. Add extra soy milk (or water) and mix well until you reach your desired consistency.
3. Stir in sweetener and cinnamon to taste and top with the peanut butter. Creamy and crunchy!

 

I took yesterday as a rest day (exercise-wise), since I was exhausted from all the late hours we’ve been pulling in the studio.

Well that’s all for today – got an album to record!

Lotsa love,

Mali.xxx

Muffins, Cheesecake and Choc-Chick Pudding

Hola!

As you all know, the past few weeks have been studio-mania, with little time for anything that doesn’t relate to music. As such, my exercise regime has flown to some other hemisphere, and I am starting to feel a little less fit and strong that I would like. So yesterday, it all began again. I am starting a new program, with weight training 5 days a week and an optional cardio session on the 6th day (I know what you’re thinking – who would choose to do an OPTIONAL cardio session? Well, cardio helps with my moods and energy levels, and to be perfectly honest I actually enjoy it). I’ve still been eating healthily (with the occasional treat at weddings and birthdays, etc), though perhaps eating a little too much considering my lack of activity. I’ve picked up a little bit of weight, but that doesn’t worry me – more stored energy for my body to burn as muscle fuel!

Some of yesterdays more noteworthy meals:

My newest creation, which I will be repeating often:

Choc-Chick Pudding:

• 1/3 cup cooked chickpeas

• ¼ cup soy milk

• 1 scoop chocolate flavoured protein powder

• 1 tbsp cocoa powder

• Pinch each of xantham and guar gum (or ¼ tsp of one or the other)

1. Chuck the lot into a blender and blitz until smooth.
2. Eat straight away or chill first.

I wasn’t sure how this would turn out, but it was such a pleasant surprise – smooth, thick and chocolaty!

Then I hit the gym for a long awaited session. It was a back day, and I’m pleased to say I can still dead-lift over 30kgs despite my inactivity over the past month. My workout was as follows:

Bench pull-ups* – Set 1: 8 reps; Set 2: 8 reps; Set 3: 8 reps

Straight-leg dead-lifts – Set 1: 6 x 30kgs; Set 2: 8 x 30kgs; Set 3: 8 x 30kgs

Bent-over rows – Set 1: 10 x 7.5kgs each side; Set 2: 10 x 7.5kgs; Set 3: 10 x 7.5kgs;

One-armed bent-over rows – Set 1: 10 x 7.5kgs; Set 2: 10 x 7.5kgs; Set 3: 10 x 7.5kgs

N.B. 6 x 30kgs means 6 reps with a weight of 30kgs. All weight figures do not include the weight of the bar itself.

*I do not have a pull-up bar, nor would I be able to do unassisted pull-ups even if I did, so I kneel on the floor behind the bench, grab the bar (wide-grip) that’s resting on the rack and pull myself up using as little of my leg strength as possible. This is a surprisingly effective exercise for those unable to do pull-ups or without access to a pull-up bar/machine.

I am pleased to report that today I am SUPER sore – in a good way! Not due to injury but due to the tears in muscle fibres that will prompt my body to regenerate bigger, stronger fibres (i.e. bigger muscles!)

My post-workout meal consisted of one of my new Mighty Muffins, along with a simple protein shake made with 2 scoops of chocolate protein powder, ½ cup soya milk, about ¾ cup water, 1 tsp instant coffee and a pinch each of xantham and guar gum.

Here’s the muffin recipe:

Mali’s Mighty Muffins

(Makes 15 muffins)

Dry ingredients:

• ½ cup stone-ground whole wheat flour

• ¼ cup oat bran

• ¼ cup soya flour

• ¼ cup flaxseed powder

• ¼ cup wheat germ

• ¼ cup stone-ground sorghum meal

• 1/3 cup wheat bran

• 1 ½ tsp baking powder

• 1 ½ tsp baking soda (bicarb)

• 1 tsp cinnamon

• ½ tsp mixed spice

• Pinch salt

• ¼ cup stevia for baking (could use splenda or other sweetener to taste)

Wet ingredients:

• 4 bananas

• 200ml applesauce

• 6 tbsp buttermilk, yogurt or sour milk (I used sour milk)

• 2 eggs • 2 tsp vanilla

Add-ins:

• ¼ cup mixed seeds

• ¼ cup dried peaches, chopped

• 50g dried dates

• ¼ cup chopped peanuts

1. Mix dry ingredients together in a large mixing bowl (I like to mix with a balloon whisk to get rid of lumps – too lazy to sift!)
2. Place wet ingredients in a food processor and blend till smooth.
3. Mix wet and dry ingredients until well combined.
4. Fold in your chosen add-ins (feel free to get creative – I just listed the ones that I used) and mix until evenly distributed.
5. Bake in sprayed muffin tins 180/350 degrees (Gas 4) for about 15-20 minutes (or until skewer comes out clean).

Even Mr K, who doesn’t always enjoy my healthy reinventions, liked these.

For dinner I stir-fried a whole load of shredded cabbage, onion, carrot and green pepper in olive oil, along with some lean springbuck (venison) mince, a tin of tomatoes and some hot peri-peri sauce.

Dessert (pre-bed, to prevent muscle breakdown during sleep) was a Peanut Butter Cheesecake Pudding: ½ cup smooth fat-free cottage cheese with 1 tbsp peanut butter and a sachet of sweetener. Mmm…

Well, it’s time for me to work my abs and calves!

Shalom,

Mali.xxx

A quick recipe…

Hi everyone,

Sorry for my lack of posts in previous weeks. I am super busy with the album! It’s coming on really well – we’ve almost finished vocals, and it will be ready for mixing soon!

In the meantime, here’s a quick breakfast recipe for you! This is my morning staple.

Chocolate Cake Mix Oatmeal

It’s hard to believe that there is nothing unhealthy about this breakfast. Be prepared to feel like you’re sneaking brownie batter from the mixing bowl.

• ¼ cup oat bran
• 1 tbsp rolled oats
• 1 tbsp golden flaxseeds (linseeds)
• ¼ cup soya milk
• ¼ cup water
• 1 tsp vanilla essence

• 1 tbsp wheat germ
• 1 very heaped tsp cocoa powder (probably equal to about 1 level tbsp)
• Sweetener (such as stevia) to taste (I used 2 sachets)
• 1 scoop protein powder (I used chocolate flavour, but vanilla or cookies & cream would also be great)
• ¼ cup pumpkin puree (optional – butternut, carrot or another sweet vegetable would also work)

1. Combine the first 6 ingredients in a bowl or pan and cook as you would regular oatmeal. You may need to add more water during cooking.
2. Add the rest of the ingredients (and more water if needed) and mix until all ingredients are well combined.

This breakfast (or lunch, or dinner…) is packed with nutrients. It’s high in fibre, complex carbs and protein, with magnesium from the cocoa, beta carotene from the pumpkin, omegas (healthy fats) from the flaxseeds and a shed-load of B-vitamins from the wheat germ. And it tastes wonderful! What more could you want out of a meal?

Enjoy!

Love, Mali.xxx

Coleslaw, Cottage Cheese and Chocolate Custard

Howdy peeps,

It’s been a while! I have finally kicked the flu for good and am back on the exercise and as such back on the (“good”) carbs. At the moment the majority of my carbs are coming from vegetables, with some oats and other wholegrain stuff here and there.

I’ve taken to steaming a whole 300g bag of coleslaw mix (shredded carrot and cabbage) and topping it with 1 tbsp olive oil, some lemon juice, salt pepper and hot peri-peri sauce. Delicious stuff.

I’ve read lots of things about “Overnight Oats”, so I thought I’d have a go and creating my own concoction. Last night I got:

• ½ cup fat-free, chunky cottage cheese
• ¼ cup fat-free vanilla yogurt
• ¼ cup butternut squash puree (I didn’t have pumpkin so the butternut baby food jar got cracked open)
• ¼ cup oats
• 1 tbsp wheat germ
• 1 tsp golden flaxseeds
• 2 tbsp soya milk
• 1 tsp cinnamon
• 1 sachet sweetener

I whacked it all in a bowl, gave it a little mix, covered with a plate and put it in the fridge, where it could sit overnight and contemplate being devoured the next day. This morning I came downstairs, armed myself with a spoon (and an extra sachet of sweetener), and gobbled down this little bowl of healthy deliciousness.

Another delicious new creation is Healthy Chocolate Custard. Ok, so it’s not really custard, but it reminded me of those funny chocolate-custard desserts you get in the yogurt aisle. Here it is:

• ½ cup fat-free natural yogurt
• 1 scoop chocolate protein powder
• 1 tbsp cocoa powder
• Sweetener to taste (stevia, splenda… whatever you want)

Put all the ingredients in a pretty bowl and mix thoroughly till smooth. Feel free to adjust the quantities of each ingredient to suit your taste.

This would be delicious with just a sliced banana, but I had it with Shelley’s Chocolate Monkey Protein Souffle (recipe at www.theworldaccordingtoeggface.blogspot.com). I don’t have the fancy soufflé kit, or a decent oven, so I just poured the batter into microwavable muffin cups and micro-ed for about 5-6 minutes. The mixture made 7 muffins (I filled the cups right to the top). Also, I don’t have sugar-free syrup, so I used 2 tbsp stevia baking blend and a tbsp water. ALSO, I’ve never seen multigrain pancake mix in this country, so it was wholemeal self-raising flour for me. Despite my alterations, the muffins were truly delicious. I definitely recommend a visit to the website – she has loads of healthy versions of traditionally less-healthy dishes.

Well, that’s all for today. I have been studio-bound all week, recording vocals for my debut album, Atlases & Astronauts. It’s really sounding great now – almost like a finished product! I cannot wait to hold the first copy in my hand! At the moment we’re pre-selling copies, with lots of privileges attached for those willing to buy in advance (including a free acoustic download of the entire album). If you want more details, drop me a line and I’ll be happy to send you the info.

Have a sweet day!

Love Mali.xxx

Sugar and spice and side-Effects that were not so nice…

This weekend has been something of an indulgent one. There were two family Birthdays to be celebrated, which meant that cake was all around. One such cake was so beautifully crafted that I chose to eat a slice. Only problem was, I misjudged the amount of cake I could handle, and dished myself up a massive piece, as well as a biscuity-thing. About three mouthfuls into this delicious cake I realised that I was extremely full. However, I did not want to see a half-eaten piece of this art go to waste, so I finished every last crumb. In retrospect, I should’ve wrapped it up and taken it home, then shared it with my husband later on. But hindsight is always 20:20.

Having not eaten any carbohydrates (let alone sugar) for 2 weeks, I was very interested to note the effects that this excessive indulgence had on my body. I would like to share my “findings” with you, and suggest that we all try and cut back on that sweet, white poison.

Symptoms experienced after the consumption of one MASSIVE slice of cake (and a little bit of extra sugar)

Within a couple of hours:

• Anger and aggression
  • I started thinking about things that make me angry, getting worked up and frustrated and ready for conflict. I even said to my husband, “I feel like I wanna fight someone.”
• Lack of impulse control
  • This was a strange one. I started rambling a load of self-pitying nonsense that I knew wasn’t true and would usually have the sense not to speak out over my life. It felt very similar to how I used to feel after a few drinks – lacking inhibition (not in a good way), listening to words fall from my mouth and feeling almost powerless to stop them, as though I were standing outside myself and quietly observing.
• Fatigue
  • I was so tired that when I stood in the kitchen and saw all the washing up waiting for me, I felt overwhelmed to the extent that I lay on the bed and pulled my dressing gown up over my head. The prospect of a few simple dishes made me want to hide away from the world, such was my exhaustion.

The next day:

• Tender, bruised feeling all over
  • When I got up in the morning my whole body felt tender and sore to the touch, as though I had been play-fighting with Mike Tyson. Yet I had no injuries and no visible reason to be in pain.
• Mouth sores/ulcers
  • A few of them.
• Sore abdominal area
  • Everything between my chest and hips was sore and swollen. My abdominal muscles hurt as though I’d done a workout (which I had not) and my intestines felt like they had been burnt with acid from the inside (I’m not being melodramatic – that’s just the best way I can think to describe the strange, burning pain and stayed with me all day).
• Heartburn
  • After eating.
• Excessive hunger
  • Possibly due to the volume of food consumed the previous day having stretched my stomach, making it harder to satiate my appetite than usual.
• Sugar cravings
  • A sane person would not have eaten any more sugar, but I was in the “sugar-zone” and couldn’t get enough sweetness. This is testimony to the addictive nature of refined sugar.

And the day after that:

• Geographical Tongue
  • Google it. Strange circular patterns formed on my tongue, which are not as painful as they look, but a little bit sore an uncomfortable all the same.
• Diarrhoea
  • Don’t laugh at me for sharing the nature of my bowel movements with you. This is a health blog after all, and there’s no room for embarrassment when it comes to health.

Obviously this is an extreme example, given that I went from zero sugar to a whole lot. But I found it interesting that a lot of my immediate symptoms were similar to those found in children with ADHD. If sugar can have such an extreme effect on a grown-woman, just think what it could be doing to small, developing bodies when administered in a steady stream throughout the day. The same people who want to give a child a biscuit are often the ones who try to avoid such foods themselves, knowing that it can contribute to weight-gain or poor health. So why do we offer such “foods” (for lack of a better word) to a child too young to even ask for it? A child who would be just as happy if you gave him an apple, whose taste-buds are as yet undamaged and able to appreciate the natural sweetness of healthy fruits and vegetables?

My parents didn’t give me sugar as a young child, which I’m sure is part of the reason why I was generally well-behaved. Both my folks maintain that I only ever had two tantrums in the whole of my childhood (not including my hormonal teens), one of which was when I was unwell and thus not myself. I used to snack on raw veggies and pieces of fruit. My lunchbox would consist of a wholemeal sandwich with a healthy filling such as a banana (for some natural, nutritious sweetness) or mashed avocado, some carrot or pepper sticks, a handful of olives, some fruit and other such healthful things (yes, I did get teased about the olives, but the omegas they contained were probably part of the reason I was academically above-average, so who had the last laugh?). Alternatively, my mum would send me to school with some veggie-packed leftovers from the night-before, which I would gobble down appreciatively while my peers munched on crisps, chocolate and white-bread filled with processed meat. I remember a friend once coming over to play and asking me where we kept the crisps, to which I replied we don’t have crisps. I think she found the whole thing very confusing.

If you’re in need of a sweet fix, or want to give your kids a healthy treat, try my new recipe for pumpkin bread:

Mali’s Pumpkin Bread

Wet ingredients:

• 2 eggs
• 7.5 oz pumpkin puree
• 200ml sugar-free applesauce (I used a jar of baby food!)
• 50 ml oil (sunflower, olive, coconut – you choose. Alternatively, you could try omitting this and upping the applesauce to 250ml)
• 1/3 cup orange juice (about 1 orange’s worth. For an extra, aromatic kick of orange, finely grate the zest and add to the dry ingredients)
• 1 tsp vanilla

Dry ingredients:

• 2 cups wholemeal flour of choice (I used a mixture of wheat, barley and buckwheat)
• 3 tsp (1 tbsp) baking powder
• 1 tsp salt
• ¾ cup granular sugar substitute (such as stevia, xylitol, erithritol or splenda – make sure it’s equivalent to sugar in volume and sweetness)
• 1 tsp cinnamon
• ½ tsp ground ginger
• ½ tsp mixed spice

Topping (optional)

• 1 egg
• 2 tbsp granular sugar substitute
• 1 tbsp each pumpkin seeds, sunflower seeds and flaxseeds.
• ½ tsp cinnamon

Preheat oven to 180/350. Spray a 9×5 inch loaf pan with non-stick spray, or line with greaseproof paper and brush with oil.

In a medium bowl or jug, beat together the wet ingredients till smooth and well-combined.

In a large bowl, mix together the dry ingredients till well-combined (I’m too lazy to sift, so I just dry whisk everything to get rid of lumps and ensure even distribution of ingredients).

Add wet mixture to dry mixture and mix together with a fork till well combined.

Pour into prepared loaf tin.

Blitz topping ingredients in a blender until seeds are ground but still fairly chunky. Spread this mixture over the top of the unbaked loaf.

Bake for about 1 hour or until a skewer inserted into the centre comes out clean. The topping should be dark brown in colour, but not burnt!

I’m sure this would work with pureed sweet potato, butternut squash or carrot if you can’t get hold of pumpkin. Luckily in SA it’s in season and SUPER cheap.

Happy baking!

Mali.xxx

Panna What-a?

Well it’s 6am and I have been awake for the past hour. It’s not fully light outside yet, so I’m sitting in the living room with the wall-lamp on and a blanket around my legs. Reminds me of winter mornings in England, when it’s dark till 8 o’clock and breakfast is eaten with the curtains closed and lights on.

I woke up feeling hungry and reached for a low-carb Vanilla Panna Cotta that I prepared a couple of days ago. In truth, I’ve never even tried the real thing, so I have no idea what it’s supposed to taste like, but it was pretty good, though next time I will whip up a couple of egg whites and fold them in, halve the water and gelatine and whip the cream more thoroughly (but I’m lazy and my electric whisker is stashed in a box somewhere). The taste was good but I would prefer it fluffier and less dense, though perhaps Panna Cotta is meant to be dense and firm?

Here’s what I did:

Low-Carb Vanilla Panna Cotta

Serves 2

• 1 cup heavy cream
• 1 tbsp gelatine
• 2 tsp vanilla essence
• Stevia to taste
• 125ml boiling water

1. Whip the cream with the vanilla and stevia till thick and light.
2. Dissolve gelatine by sprinkling over the boiling water and whisking with a fork. Leave to cool.
3. Fold ingredients together and add more stevia if desired.
4. Pour into 2 serving glasses and refrigerate till set.

I will post an updated version of the recipe when I’ve tried it with the aforementioned alterations.

An unfortunate side-effect of this low-carb diet for me has been oily skin. Since I am eating more fat than usual (important for encouraging ketogenesis), my skin has gone from combination to deep-fried, and I have a couple of blemishes so huge they deserve their own postcode. Perhaps a symptom of detoxification? Or maybe just a fact of life for the low-carber. It doesn’t help that most of my skincare products are tailored for dry or combination skin – something I intend to rectify soon.

Food for Thought: Letting go of the past

How often do we allow the events of the past to inhibit our enjoyment of the present? Past experiences shape us into the people we are today, and today’s events can determine who we are tomorrow. But to assume that we are merely a product of fate, with no control over the choices we make, is to short-change ourselves. We each decide how the past affects our lives. We can choose to become crippled with regret or let resentment rob us of peace. Or we can learn to forgive, let go, and live in the freedom that has been offered to us through Christ.

Forgiveness doesn’t come naturally (if it did, Christ wouldn’t have given it to us as a command!), so don’t sit around wallowing in hurt and expecting it to just happen. It takes effort, sacrifice (of pride) and prayer, prayer, prayer.

You may have trouble forgiving yourself for a past mistake; a mother or father for perceived flaws in their parenting methods; a spouse or lover for the hurt caused by their inevitable imperfections. Asking God to show you the source of your bitterness is the first step in moving forward. Once you’ve identified that, pray that God will fill you with His love and compassion. Pray for the welfare of the person you resent (including yourself!) and actively behave in love towards them (see 1 Corinthians 13). Acknowledge that the past happened the way it did and that you are powerless to change it. Try to identify the good may have come from it, or make the decision to use it for the good from now on (e.g. helping others who have struggled with similar issues). But most of all, set your sights on doing the will of God and developing a strong relationship with Him. That is the key to true contentment.

The Apostle Paul put it perfectly: “But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.” – Philippians 3:13-14.

Easier said than done, but doable all the same!

Much love and laughter.

Mali.xxx

Chocolate

In my life, I have encountered very few people who dislike the taste of chocolate. Whether you like it dark and bitter or milky and sweet, the luxurious way it coats the mouth with its rich flavour and velvety texture makes you feel like you’ve been momentarily transported to heaven. Or perhaps it’s just me?

I admit, I have something of a passion for chocolate. And by chocolate, I mean Cacao – in pretty much all its forms. I love crunching on raw Cacao Nibs, which are hard and bitter with no hint of sweetness. I mix plain Cocoa Powder into shakes and oatmeal, sweetened with stevia or fruit. A couple of squares of Lindt 85% Cocoa Chocolate makes any mid-afternoon snack more enjoyable, and yes, I do love the occasional bar of Dairy Milk, though for me the sugary, low cocoa bars feel less indulgent. So it really is the Chocolate that I love, not the sugar.

Cocoa itself is far from unhealthy – some people actually consider it a “superfood”. It’s full of magnesium and other minerals, can have a beneficial effect on moods (I’m not going to start explaining about serotonin, but trust me, there is science behind it!) AND (wait for it) has been shown to aid fat loss in athletes! Do you need any more proof that God loves you?!

Since I am low-carbing it at the moment, I am finding new and interesting ways enjoy chocolate. This morning my experiment took the form of some Low Carb Chocolate Muffins, which I adapted from a recipe I got from the net.

Low Carb Chocolate Muffins

Made 11 muffins at just over 1g carbs each

• 1/3 cup (30g) soya protein isolate
• 1/3 cup (55g) gluten flour*
• 20g cocoa powder
• 2 tsp baking powder
• Pinch salt
• 3 eggs
• 5 tbsp oil (I used sunflower oil)
• ¼ cup water
• 2 tsp vanilla essence
• ¼ – ½ tsp almond essence (or other flavouring of choice – I love the combination of chocolate and almond!)
• Stevia or your favourite sweetener to taste

*Gluten Flour is not just plain old wheat flour, but rather a flour made up entirely of gluten – the protein found in wheat, oats, barley and rye. As a result, gluten flour is high in protein and has hardly any carbs.

1. Combine the first five ingredients by dry-whisking in a mixing bowl.
2. In a jug, whisk together the oil, eggs, vanilla and almond essence. Pour onto dry ingredients and begin to lightly combine with a fork.
3. Add the water and mix until smooth, thick and paste-like. You may need a couple of extra tablespoons.
4. Pour into greased muffin tins and make for 10-15 minutes at 170-180. I baked for 15 minutes but next time will do 10 so that they’re a bit more moist in the middle.

My breakfast consisted of two of these treats, warm from the oven – one smeared with butter (I love low-carb diets) and the other topped with whipped cream. Creme Fraiche would also make a delicious frosting. Accompanied with some black Kalhua Fudge Coffee, it was the kind of breakfast to make me energetic and optimistic about the day ahead! I know, I’m easily pleased.

And now for the introduction of a new section of my blog: Food for Thought – because our bodies are not the only things that need daily nourishment!

Food for Thought: Jehova Jireh – God, our provider

God provides and works everything together for the good of those who love Him. We have a responsibility to work hard and utilise the talents He has given us, but with the intention of bringing Him glory, not out of a desire for wealth. The Bible tells us to “Seek first the kingdom of God, and his righteousness and all these things shall be added unto you” (Matthew 6:33). God takes care of those who put Him first.

Have a delicious day!

Mali.xxx

Coconut Craziness

Well the sun is shining and I’m feeling great! I’m loving the world around me and contemplating how to play my part in bettering it. When I look to my left I can see the ocean, dark blue and calm, framed in the rich greens that cover the clifftop. I’m wearing a summer dress with no jersey, which marks the turn of the seasons! I’m glad to be alive.

I am currently on a low-carb program as I have been unable to train for the past few weeks due to a long bout of flu. This week I am going to be recording vocals for my upcoming album, Atlases & Astronauts, which means my days will be spent in the studio rather than the gym!

I’ve heard such mixed reviews about low-carb diets. One person says they’re the road to death, another says they increase vitality and prolong lifespan. I have come to the conclusion that a low-carb diet can be beneficial for some and not for others. The only way for me to find out which category I fall into is to try it! I’ve been doing it for 1 week now (10-15g carbs per day) and so far I feel great. If I stop feeling great, I stop the program. Simple as that!

So yesterday I started the day with some Coconut Crepes and then poured the leftover coconut milk into my coffee. I found a brand which totals about 2g carbs in the whole 400ml can.

Coconut Crepes

These are one of my favourite sweet low-carb concoctions. Makes 1 serving of about three or four crepes.

Ingredients

• 3 whole eggs
• 2 tbsp plain soya protein powder (or you could use a flavoured protein powder of your choice)
• Pinch of baking powder
• 4 tbsp coconut milk
• 2 tbsp cold water
• ½ tsp banana essence (or to taste)
• 1 tsp sugar-free pineapple cordial (Sweeto brand for me)
• Sweetener such as Stevia to taste

1. Put all ingredients into a blender and blend until light and increased in volume (you want lots of air to be whipped in – this will make the crepes light and fluffy).
2. Spray a non-stick pan with cooking spray, or for a tastier alternative, melt some butter and spread until pan is coated. Heat pan to a medium temperature.
3. Coat the base of the pan with a thin layer of the mixture (this can be easily achieved by tilting the pan and pouring the mixture from the top and moving the pan from side to side as the mixture runs down).
4. When golden on the underside and easy to move, flip the crepe and cook for about 20 seconds on the other side.
5. Repeat until all your mixture is used up and serve with your favourite topping (cottage cheese, peanut butter, sugar-free syrup, crème fraiche, etc)!

Have a great day!

Mali.xxx

You are beautiful!

In today’s beauty-conscious world, aesthetics have become something of an obsession. I was dieting and wearing make-up to school at the age of 11, and allowed myself to be fooled into believing that my level of happiness was directly proportionate to the quality of my appearance. I wasted my teens feeling miserable and self-conscious, instead of loving my body and using it as a tool to enjoy life. Interestingly, I didn’t hold other people to the same standards I set for myself. I was able to appreciate the beauty of everyone other than myself.

I want to appeal to all of you who are unhappy with your bodies or faces, who are living a half-life of discontent because you are striving to reach an unattainable goal. It sounds cliché, but beauty comes from within, and until you learn to love yourself as you look right now, no amount of physical change will bring peace.

Does the sunset need to be photoshopped in order to appear beautiful? Of course not. It is intrinsically beautiful because of the nature of what it is – an example of God’s glory and a product of His creativity. The same goes for your body. You are a breathing miracle, created by a living God. That makes you beautiful, regardless of your size, shape or features.

Why do I want to build muscle? To be strong and healthy. Why do I want a good body? To be a good advert for a healthy lifestyle and to have a tangible achievement to keep me motivated. Am I happy with myself throughout every transitional stage of my fitness journey? Absolutely. I am continually in awe of the complex and intricately designed body God has given me. I am past the days of looking in the mirror and saying “I hate my legs”. Instead I think, “Thank You Lord, for giving me a pair of perfectly designed, fully functioning legs. I will do my best to honour the gift by keeping them strong.”

So step back and take a moment to appreciate all of the wonderful things your body is doing for you every day. Thank it by taking care of it, and thank the God who created it.

Mali.xxx

When life gives you lemons, make lemsip!

Well, true to form, the very day after boasting and posting about my lack of illness over the past year, I come down with a cold. Still, a year and three months is pretty good going, so I’m proud of my old immune system for defending me so well.

I am not the kind of person to continue exercising when I’m ill. I exercise for the purpose of being healthy looking after my body. Working out when ill puts strain on the body and can prolong recovery, which is counter-productive. In the meantime I am resting well, eating plenty (hard work as I have lost my appetite), getting lots of vitamins and drinking lots of water. Thankfully I picked a whole crate of naartjies (tangerines to non-Africans), so there is no shortage of vitamin C in the house. I am not going to reduce my calorie intake due to my inactivity – my body needs the extra energy to recover, and I don’t want any muscle-wastage to occur in the process. I had some yummy protein pancakes last night, topped with peanut butter, cinnamon, 1 packet of equisweet and freshly squeezed lemon juice. Best protein pancakes I’ve had yet!

So, on the topic of colds and flu, I decided to put forward my ten nominees for the award of top flu-fighting food:

1. Lemons – Not only are these sour little things Vitamin C powerhouses, but adding the juice to some warm water can help cut through excess mucus – one of the most annoying symptoms of the common cold.
2. Onions – Helps clear the airways and can reduce chest symptoms. Try cutting one in half and leaving it next to your bed, or soak a whole, quartered onion in honey overnight for a homemade cough syrup. Alternatively, slice and eat raw in salads.
3. Honey – a small spoonful in a warm drink helps leaves a thin coating on the throat helping to soothe and ease and soreness.
4. Lean red meat – High levels of iron keep sufficient oxygen levels flowing through the body. High grade protein supports cell regeneration, vital during recovery from illness.
5. Sardines – A great source of energy, with essential fatty acids to joint mobility, brain function and metabolism, whilst providing a high dose of calcium minus the mucus of dairy, which will only exacerbate your symptoms.
6. Wheat Germ – Packed with energy-essential B-vitamins in an easy-to eat form. Simply add to smoothies or sprinkle over cereal.
7. Oat Bran – When you’re fighting off an infection, other bodily systems can take strain. Oat bran is high in both soluble and insoluble fibre, which helps keep the digestive system healthy and functioning. Add to or use in the place of rolled or instant oats.
8. Cayenne Pepper – Hot, spicy food can help loosen mucus and clear the sinuses. Not suitable in the case of a fever.
9. Ginger – Another great one for clearing the sinuses. Add to hot drinks, stir-fries, salads or baked goods. Both powdered and root ginger work well.
10. Garlic – Supports the immune system and enhances blood circulation – important during times of bed-rest or inactivity. Spread a raw, crushed clove over whole wheat toast and drizzle with olive oil. No one will want to kiss you when you’re infectious anyway, so you may as well make the most of it!

Homemade “Lemsip”

• Juice of half a lemon
• 1 cm stem ginger, peeled and chopped or grated (or ¼ tsp powdered ginger)
• 1 tsp honey
• Small pinch cayenne pepper

1. Put all ingredients into a large mug.
2. Pour boiling water over, stir, and allow to steep for a few minutes.
3. Sip slowly whilst drink is warm. Strain first if desired.

Lots of love and good health!

Mali.xxx