Low fat recipes tried and tested

I thought it might be an idea to publish some tried and tested low fat recipes every now and again that I come across.

As runners and fitness nuts many of us like to keep an eye on what we are eating. I tend to follow an 80/20 rule so that I don’t always deny myself the naughty stuff and therefore don’t tend to be as tempted as much as if I told myself I categorically cannot have something.

A lot of low fat food has in the past tended to be bland and lacking flavour but  the rise in popularity of shows such as Master Chef which has made more people aspire to be better cooks, and shows such as The Biggest Loser with their  Master Class cooking section (they have been promoting being able to still cook great tasting food but with not quite so many calories as maybe the Jamie Oliver version which has been great) cooking low fat and making it tasty is now easier than ever.

So I have tried out two great recipes courtesy of my Twitter friend Angela Wallace who has an amazing story by the way – check it out on her blog. Please see them below. Enjoy!

I have listed the details below but for extra tips click on the title link to take you to Angela’s website.

Green Elixir aka Zucchini, Spinach & Cauliflower Soup – 106 calories per serving

Serves: 12 (2 cups per serve) Calories: 106 per serve

This soup is a Green Elixir!  Packed with green goodness, it helps me ensure I get my fix of green vegies. Spinach and zucchini are two of my faves so I set about creating a recipe that combined these into a simple recipe that I could freeze & reheat during busy times. I promise it tastes better than it looks… and is incredibly good for you!

Prep time: ~10 ‐ 15 minutes. Cooking time:  ~20‐30 minutes

4 medium onions, peeled and roughly chopped
4 cloves garlic, peeled and roughly chopped
1.4kg cauliflower, chopped into small florets
880g zucchini, trimmed and roughly chopped
450g frozen spinach
2 teaspoons chilli paste
8 cups chicken stock, salt reduced
500g low fat natural yoghurt
Extra virgin olive oil spray

Spray saucepan with small amount of oil and cook onions and garlic over a medium heat for 5 minutes or until onion is soft.
Add the stock, cauliflower, zucchini, frozen spinach and chilli paste.
Bring to the boil and then reduce heat and allow to simmer for 20 – 30 minutes (or until all vegetable are soft).
Add natural yoghurt, blend until smooth and season with pepper to taste.

No need to defrost the spinach – add straight from the freezer.
Just before serving, add either serve with a sprinkle of parmesan cheese or a dollop of low fat natural yoghurt. Add 23 calories for 10g of parmesan and 23 calories for a 40g dollop of low fat natural yoghurt.

Here is my effort at the muffins 🙂 Yum

Apple, Cinnamon and banana muffins  makes a whopping 24 muffins and they are 125 calories each and have no dairy of eggs – so perfect for people with intolerances. Click on the link to go to Angela’s website for extra tips and variations.

If you have a sweet tooth you might find these are not sweet enough for you – perfect way to not eat as much sugar!

A normal muffin at a coffee shop can have up to a whopping 450 calories if you like chocolate ones so this recipe was great for me as its low in sugar once you spread the sugar across the 24 muffins but it’s a great snack, I have a stack of them sat in my freezer!

Prep time: ~10 minutes. Cooking time: ~15 minutes

1 ¼ cups rolled oats
3 cups wholemeal self raising flour
2 teaspoons baking powder
½ cup brown sugar (loosely packed)
3 over ripe bananas, peels & mashed
200g apple puree, unsweetened – I couldn’t find apple puree so actually used the Goulbourn strawberry and apple puree instead – tasted awesome.
1 cup Physical No Fat milk
2 teaspoons vanilla essence
2 teaspoons ground cinnamon
Extra virgin olive oil

Preheat oven to 180 degrees Celsius.
Lightly spray 2 x 12 large muffin pans with oil
Combine all the dry ingredients in a bowl and mix.
Add the mashed banana, apple puree and approximately ¾ of the milk. Stir until just combined (don’t over mix of muffins will be flat!). Use the remaining milk in required. It should be a thick batter‐like mixture.
Spoon evenly into the muffin trays to create 24 muffins.
Bake for 15 minutes or until golden brown. To test, use a skewer. Poke it into the centre of a muffin; if it comes out clean the muffins are ready!

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