Wednesday, 17 December 2014

Let's talk about WHEAT

Rule 68

Wheat

As you know I don’t eat flour that often because it’s just really bad for you.

I had someone comment to me “the researches aren’t decisive yet about flour and my answer is: it’s processed, aka – bad for your body! You don’t need research to know that - just a brain that works.

Wheat is more than a flour. It can actually be quite healthy if you eat the fruit part!
It promotes digestive health, helps lower blood cholesterol and blood sugar levels, aids in weight management and encourages regular bowel movements.

The Harvard School of Public Health (one of my favourite places to get health information from) reports that whole grains, such as wheat berries, contain plant oestrogens or phytoestrogens that may reduce your risk of developing of cancers so yay! Mama nature got our back again! J
It’s high I fiber, magnesium, selenium and copper!



And here’s a few recipes for you to try.

Wheat berries and goat cheese:
Ingredients
·         1 1/4 cups wheat berries
·         2 1/2 cups chopped English cucumber 
·         2/3 cup thinly sliced green onions 
·         1 1/2 cups loosely packed chopped arugula 
·         6 tablespoons minced fresh flat-leaf parsley
·         1 pint grape tomatoes, halved 
·         1 tablespoon grated lemon rind 
·         3 tablespoons fresh lemon juice 
·         1/2 teaspoon freshly ground black pepper 
·         2 tablespoons extra-virgin olive oil
·         3/4 cup (3 ounces) crumbled goat cheese
Preparation
1. Place wheat berries in a medium bowl. cover with water to 2 inches above wheat berries. Cover and let stand overnight. Drain.
2. Place wheat berries in a medium saucepan. Cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and rinse with cold water; drain well. Place wheat berries in a large bowl. Add all ingredients.
Let stand at least 30 minutes; serve at room temperature.

Wheat berries vegan pudding:
Make 8 serving
Ingredients
·         1 cup wheat berries
·         2 tablespoons plus 3 cups your choice of milk, divided
·         1 cinnamon stick
·         1 strip orange zest, (1/2 by 2 inches)
·         1/2 cup pure maple syrup
·         1 teaspoon vanilla extract
·         1/2 teaspoon ground cinnamon
Preparation
1.       Rinse the wheat berries well. Place in a large heavy saucepan and add water to cover by 2 inches. Bring to a boil, reduce heat to medium-low, cover and simmer, adding more water if necessary, until the wheat berries are tender, about 1 hour. Drain well.
2.       Place the wheat berries and 2 tablespoons milk in a food processor. Pulse, scraping down the sides as necessary, until most of the wheat berries are coarsely chopped (some may remain whole).
3.       Combine the chopped wheat berries, the remaining 3 cups milk, cinnamon stick and orange zest heavy-bottomed pot and bring to a boil. Reduce heat to medium-low and cook, stirring often to prevent sticking, until the mixture is very thick, 25 to 30 minutes. Remove from the heat; discard the cinnamon stick and orange zest. Stir in maple syrup and vanilla.
4.       Serve warm or chilled, sprinkled with cinnamon.

Wheat berries vegan chilli:
Ingredients
·         1 cup wheat berries
·         3 cups water
·         1 large onion, chopped
·         1/2 green bell pepper, chopped
·         1/2 yellow bell pepper, chopped
·         4 tsp chilli powder, or to taste
·         1/4 tsp hot pepper sauce
·         1/8 tsp black pepper
·         1 small can tomato sauce
·         1 large can tomatoes, diced
·         2 medium cans black beans
Preparation
1.       Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse wheat berries with cool water and drain thoroughly.
2.       In a saucepan on medium heat, cook onion, green and yellow pepper for until softness.
3.       In a 4-quart pot, combine remaining ingredients with vegetables. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally

Ok and that it for now!

Make your own dish using wheat berries and post it IG, tag me @danagatfit and use the hashtag #eatcakenotgetfat for you chance to win a customise workout plan!

Research and writing by Dana Gat ©2014

Sunday, 14 December 2014

Chicken recipes


Rule 67

Chicken

I apologise to all of my vegan followers but I’m not vegan (I do eat lots of vegan dishes) and this blog is not for you; but the next post is for you so stay tuned J
I love chicken! Especially wings! But I usually eat the breast part because it’s pure protein and low in fat (animal fat is not good for you).
You want to eat protein because you can’t survive without it and also because you can’t burn fat or gain muscles without it.
I recommend eating about 0.8-1 gram of protein to every lb of your body = I eat between 130 to 150 gram of protein daily.
It’s a lot! But my body needs it. I also workout 4-5 days a week so you know…
So much have been said about why you should eat protein in order to lose weight, that I’m going to save it from you and just give you awesome recipes to eat chicken breast because it’s kinda boring after a while and your food shouldn’t be boring….

Dana’s yellow chicken:
Ingredients:
·         4.5 oz chicken breast cut to small pieces
·         1 cup eggplant cut to small pieces
·         ½ onion cut to small pieces
·         1.25 cup cauliflower cut to small pieces
·         3 tbsp Turmeric
Direction:
1.       Heat a saucepan and add everything beside the chicken together and cook for about 5-7 min
2.       Add the chicken and cook until chicken is ready


Eat The Cake Not Get Fat Chicken Curry:
Ingredients:
·         4.5 oz chicken breast cut to small pieces
·         1 cup diced tomatoes
·         ¼ cup water
·         2 carrot cut to small pieces
·         ½ cup peas
·         1 tbsp curry powder
·         1 tbsp turmeric powder
·         2 tsp garam masala powder

Direction:
1.       In a saucepan cook the carrot for about 5 min
2.       Add the chicken until you can’t see pink
3.       Add everything else and cook for 5 min


Grilled chicken breast:
1.       4 oz chicken breast put in a foil paper with 1 tsp honey and 1 tsp mustered.
2.       Grilled for 20 min.


And that’s it for now.
I just wanted to show you chicken breast doesn’t have to be boring J
Make sure you check my IG account because I post theere at least 3 chicken recipes per week J

Research and writing by Dana Gat ©2014