Chicken Patty and Fries you say??

Who doesn't want a scrumptious meal that can be done in 20 minutes or less? I know I do. Contrary to popular belief, I do not spend hours in the kitchen making my meals. In fact THAT is the every reason why I like this lifestyle. Not much preparation but with just the right ingredients you can produce meals that are flavourful and delightful to the palette.

So here I've taken chicken mince, tomatoe sauce and sweet potatoes to make a meal that even my 4 year old niece would love. 

Chicken Patty with Sweet Potatoe Fries

Ingredients:

1lb sweet potato cut in 1/4" strips

splenda

cinnamon

1lb chicken mince

1/4 cup chopped onions

1tsp seasoning

1/4 tsp salt (optional)

1/2 cup breadcrumbs or ground oatmeal

1 whole egg

1/2 cup tomatoe sauce

1/4 cup chopped red and green tomatoes

1 tbsp tomatoe paste, 1 tbsp apple cider vinegar, 1/2 tbsp soy sauce, 1 tsp sweetener or sugar

seasoning of your choice

Preheat oven to 350 degrees. Grease a baking sheet with non-stick cooking spray, set aside. Place sweet potato strips on baking sheet, mix splenda/stevia and cinnamon in a bowl, sprinkle over potatoes and bake for 15-20 minutes until cooked.

While fries are being done, grease another baking sheet or glass baking dish with non-stick spray. Combine chicken mince, onions, salt, breadcrumbs, seasoning and egg in a mixing bowl. Form into round patties (to the size of palm), place on baking sheet and bake for 20 minutes or until patty is cooked through. Mix tomatoes, sauce and seasoning in a bowl, set aside. 

Remove patties and top with salsa and serve with potato fries.

Night cap...simple, sweet, so good

I am a big tea drinker, but occasionally, usually around bedtime, I get that urge for a nice hot cup of chocolate tea..aka hot chocolate. Of course for me lactose intolerance is a big issue so any dreams of milk infused chocolate tea is quickly dashed as I think about the side effects. Be that as it may however, I still think the same great experience can be had from a simple cup of night time decadence provided a few substitutes are used. I have come up with what has worked for me, giving me great flavour and the same 'feel' of rich, milky and sweet chocolate.

You'll need:
1 cup of Silk Pure Almond Milk (or Almond Breeze Unsweetened)
1 tsp of True Protein Flavour Pack (Java Mocha) or any unsweetened instant chocolate powder
vanilla & cinnamon (as much or little as desired)

Directions:
In a saucepan, heat almond milk just below boiling point (to avoid the film at the top) or heat in microwave for 2-3 minutes (time may vary depending on microwave).
Add chocolate powder, cinnamon and vanilla to the cup then slowly pour in hot milk, stirring continuously until completely combined. Sit and enjoy!

*This is also great anytime of day and for a morning/tea snack can be had with a few wheat crackers.

Pizza Anyone?

As a foodie, there is nothing in this world like a Big Ole Homemade Pizza filled with all the trimmings! The gooey cheese, tender meat and scrumptious veggies on a beautiful and freshly baked pizza pie is truly a sight to behold let alone taste! For some of us though, beholding such a sight is as far as we will get for the simple reason that we may not be able to handle the cheese, and in my case, be allergic to it. So what do you do if you are craving pizza, as I have many times throughout my last contest prep? You IMPROVISE! Not only do I save myself the allergic reaction, I also avoid a couple hundred unwanted calories.

So how do we construct this pizza? Well there are two ways: the protein rich, carb and fat free way or the protein rich, low-carb, low-fat way. Both ways appeal to the diet conscious individual who really still want sto enjoy a pizza without the 'issues'. 

For the Carb & Fat Free Option, you'll need:

4 large egg whites (for the pie)

dried herbs/spices of your choosing (i use mrs dash italian)

3 tbsp marinara or plain tomato sauce (no salt-added)

1-2 oz tuna (or whatever pre-cooked meat you desire)

1 tbsp onions chopped

1 tbsp peppers chopped

1 tbsp tomatoes chopped

Serves 1-2

Directions 

Preheat oven to 350 degrees.

In a bowl whisk egg whites with herbs/spices . In a medium hot non-stick skillet (that can also be placed in the oven), coat with cooking spray then pour in eggs. Let the eggs sit in pan until slightly set but still slides easily when skillet is shaken. Flip over unto the other side and turn off heat leaving skillet on the burner.

Using a spoon, spread sauce over entire egg pie, sprinkle meat, then onion, peppers and lastly tomatoes. 

Remove skillet from stove and place in pre-heated oven for 2-3 minutes until veggies are cooked and meat is warmed throughout.

Remove skillet from oven. Pie should easily slide out of pan unto a plate but if thee is some sticking gently lift using a rubber spatula.

Slice up and enjoy!

For the Low Carb & Low-Fat Option, you'll need:

2 small whole wheat pitas

1/4 cup marinara or plain tomato sauce (no salt-added)

3-4 oz of any pre-cooked low meat you desire

1 tbsp onions chopped

1 tbsp peppers chopped

1 tbsp tomatoes chopped

dried herbs/spices of your choosing (i use mrs dash italian)

Serves 2

Directions 

Preheat oven to 350 degrees.

Place pitas on a non-stick baking sheet or a foiled lined cookie rack. 

With a spoon, spread sauce over pitas covering the entire surface. Add meat, then veggies and sprinkle herbs on top of entire pie. 

Bake in pre-heated oven for 4-5 minutes until pita is golden and crisp, veggies are cooked and meat is warmed throughout.

Remove from oven, slice and serve.

Who would have thunk it...an Egg White Wrap!

Something dawned on me today, and no it wasn't a way to get buff and ripped while sitting on my couch...but I digress...back on topic. I was saying..oh yea. I realized that my journey into blogging about 'fit food' (my version of it) was largely motivated by my Saturday visits to the market.

Usually after Boot-camp in the park, I make the 10 minutes drive to the Coronation market downtown to buy fresh vegetables, ground provisions and occasionally some fruit, all under 40 minutes. Once I get home, the bag is immediately unloaded and I review all that I have bought. And like clockwork, the moment I start doing so I begin to wonder how I am going to make broccoli and cauliflower into more than just a side dish.  Or what else can I do with egg whites besides frying, scrambling or boiling without adding unwanted calories or veer off the diet (reminder that I am still in pre-contest mode)? Of course no new ideas come to me immediately but I proceed to pack away and then reach for the typical ingredients to make a quick and easy breakfast...eggs.

With just 5 egg whites mixed with some sea salt and pepper, the intention was to do my usual egg white pancake (egg whites poured into hot skillet, cooked on one side and then flipped over for the next).  But as soon as the pancake slid unto the plate, I thought of a wrap! IS it possible? Well with just a few additional ingredients, and a quick return to the hot skillet for a few seconds, I came up with a tasty and totally prep-diet friendly breakfast.

Additional ingredients: cooked callaloo (left over - reheated), small piece of avocado (cubed/sliced), hot pepper sauce.

Method: Place veggies and sliced avocado closer to one side of the pancake leaving just 1/2 inch from edge; top with hot sauce or additional condiments (optional); gently fold 1/2 inch edge up and over veggies and roll tightly (if big enough gently tuck open ends into the roll) until it forms a wrap. Gently slide wrap back into the skillet, seam side down and sear until you feel it is closed. Avoid pressing on roll as it may break. Remove from skillet, cut in two and dig in!

This may be enjoyed with a hot cup of green, peppermint or ginger tea.

Chopped Inspired Din Din

It is a rare thing for a Saturday night to see me at home before 8 pm doing nothing but watching tv. And on such a rare occasion, I would be equally lucky for there to be a Chopped marathon on! For those true Food Network lovers out there, a Chopped episode is never short of mystery, mishaps, near misses, drama, laughs and most importantly unique and unusual food combination/concoctions. Of all these elements, it is the unpredictability, of the mystery basket ingredients and the final 'dishes' that keeps me on the edge of my seat and tuned in. In fact seeing these chefs professional or otherwise struggle or soar, in as little as 20 minutes with an unknown set of items to create beautiful and tasty or sometimes ugly and horrid looking dishes, I got inspired to try it myself.

So with my timer set to 20 minutes, my own 'mystery basket' of ingredients, I proceeded to create my own chopped inspired Saturday night meal as quickly as possible.

Mystery ingredients were:
1 can chunk light tuna,
green beans & carrots
1 slice avocado
1 can sprite zero

Strategy:

Preheat oven to 350.

Wash and peel veggies, breaking off green bean tips and cutting carrots into thin strips. Toss veggies together with salt, pepper and mrs dash (or seasoning of choice). Place veggies on spray coated baking sheet and put in oven for 8-10 mins
Drain tuna dry and place in a cooking spray coated glass pie dish or plate seasoning with salt and pepper (or seasoning of choice). Place in oven with veggies for 5-6 mins
In a bowl, mash the avocado with 2tbsp sprite zero, 1/2 tsp apple cider vinegar, 1/2 tsp yellow mustard and a splash of lemon juice. Use less sprite for thicker mash.

Remove veggies and tuna at the same time from the oven. Layer veggies, then tuna, then avocado mash. Garnish with lettuce on top.

Pour remaining sprite zero with a 1 tsp lemon juice in wine glass to create a simple no calorie spritzer.  All done in 18 minutes!

Sit down and Dig in!

The Chicken & The Egg

Which one came first? To be honest, I have absolutely no idea nor am I even attempting to explore it. What I am attempting however is how to use BOTH of these clean protein sources to create a very simple yet tasty Frittata.

What is a frittata you ask? Well simply put, it is an open faced omelette. However, unlike making an omelette with the additional ingredients added to the already 'cooked' egg mixture, the frittata egg mixture includes all the necessary toppings before it is cooked. In addition, the frittata is cooked on stove top low heat only until the bottom is set (top remains runny) and then placed into an oven to be bake until completely cooked through. Another major difference: while an omelette is usually best served immediately and to 1 person per 2-3 eggs, a frittata can be made and served hot or cold to more than 1 person as slices much the same way a pizza is.

So technically a frittata is an Egg Pizza and with the most important base ingredient in hand, you can make this into a pizza you'll fight to share.

Ingredients:
3 egg whites
1/4 cup chicken (i used tuna but you can substitute with meat of choice)
1/4 cup cooked green beans & carrots chopped (substitute with veggies of choice)
1 tbsp red or yellow onions (diced)
2 tbsp tomatoes (diced)
1/2 tsp garlic
 1 tbsp evoo i.e extra virgin olive oil (olive/canola oil can be used )

Method;
In a skillet that can be used in the oven, heat evoo and add garlic and onions and cook for 1-2 mins. Heat oven 325 degrees F. Mix egg whites, tuna and all other ingredients and pour over onions until it covers base of skillet completely. Turn heat to med and let egg mixture cook by checking (with a spatula) the bottom for being 'set/firm'. Once it is set, transfer skillet to pre-heated oven for 3-5 minutes until top is set, making sure edges do not burn.

Remove from oven, let cool slightly. With a plate face down on to top of the skillet, flip to turn out frittata unto plate. Slice up and serve with your favourite salad, piece of whole grain toast or have by itself!

My very own Egg Pizza

Fish Cakes aka fritters

Salt fish fritters is one of those things, as far as I know, any Jamaican will eat by itself for a meal or even with a larger meal be it breakfast, lunch or dinner. They are just tasty savoury morsels that will have you licking all 10 fingers so as not to miss a greasy crumb.

Well clearly these fish cakes are NOT the classic Jamaican 'Stamp and Go'. For one, there is no oil, in which they will be emerged, nor is there any flour. It is a 'healthier' version of a classic with additional variations if this one does not appeal to you.

What you'll need:

1/2lb salt fish (soaked/boiled, cooled, flaked and seasoned)
1/2 cup steamed callaloo
1/3 cup chopped onions (red & yellow)
2tsp fresh thyme
1tsp scotch bonnet pepper
1 egg beaten
1 cup mashed sweet potato (optional)
1/3 cup ground oatmeal (flour consistency)
cooking spray

Instructions:

combine all ingredients except oatmeal. heat skillet/frying pan and coat with cooking spray. use spoon or hands to form mixture into balls, flatten and coat with oatmeal flour (lightly). place in greased skillet/pan, cooking until golden brown on one side, then flip unto other side until done. Remove from skillet and place on paper towel.

Tuna & Crackers

Yes you saw correctly, this one is about tuna and crackers! I am not talking about the usual boring tuna, as one would expect when on a diet or a healthier way of eating, nor am I talking about the usual national cream or water crackers or crix's wheat, original or multigrain crackers (although those by themselves are tasty enough). My friends I am talking about mustard mayoed (yes I made up the word) tuna and zucchini crackers! Why in heavens name would anyone be excited about tuna and vegetables, no matter how you spin it?  

Well I was headed to the kitchen for my next meal and realized I didn't know what it was going to be. The easiest and most convenient thing in my cupboard is canned tuna, but I was not in the mood for the usual 'salt and pepper' tuna and certainly I wasn't the mood to cook either. So what did I do? I opened the cupboard and stood there...wondering what I could use to jazz it up and give it a 'smothered in mayo' kinda vibe without the 'other stuff'. Tired of doing that I decided on my usual an apple cider vinegar, splenda, mrs dash concoction but added some ground mustard to it. And while I didn't get the 'thick' mayo feel, it certainly made the tuna tastier, yet, it was still missing something.

Of course 'crackers' immediately popped in my head and since it's not exactly part of 'the program' I quickly dismissed it. At least that's what I thought until I found myself standing in front of the fridge...wondering what could give me that tuna & crackers experience without spoiling the diet. And then it HIT me like a bolt of lightning....zucchini!

Immediately I grabbed that, sliced it up, tossed on some seasonings, turned on my george foreman grill and threw them on. In less than 5 mins, I had perfectly grilled zucchini crackers topped with my sweet & tangy mustard tuna. Not only did I satisfy a craving but it did so while keeping my diet in tact!! And THAT folks is why I am excited about tuna and crackers!

 Notes: use more yellow mustard and less vinegar for thicker 'mayo' for the tuna; zucchini can be pan seared in a skillet instead of grilled to make it crunchier, either way its still tasty as a snack or an entire meal! Enjoy

Snack Time

If ever there was a favourite food type past time, it would be 'snacking'. Don't get me wrong, I love me some good food, but only when I'm in the mood for it. Snacking however, is the cure for all kinds of moods, be it the good, the bad and the indifferent. It is the never failing, feel good 'thing' we look forward to each day. The reality though is that while we look forward to the snacks themselves, most of which are laden with unhealthy fats and tons of sugar, we do NOT look forward to the potential health hazards and expanding wasitline from 'snacking'. So does that mean give up snacking? Absolutely not! If you can limit the calories or rather make them fit into your daily caloric requirement, making your own versions of these same snacks with heathier ingredients and options is the way to continue your favourite past time.

So what are these options I speak of? The rule of thumb (by my standards) is the more natural and less processed it is, the healthier it is. But isn't it likely to taste awful? you might ask? I say, no, not if you add your own touch of creativity to it. Let's take granola bar or oatmeal cookies for instance. With some, oatmeal, wheat germ, splenda (or honey), raisins/cranberries all mixed in a bowl, pressed into a square baking dish and baked for 10 minutes you can get the same yumminess as a nature valley bar but with 1/2 the calories.

Another favourite of mine is my quick oatmeal rounds/cookies. zero fat and 1/3 the cals of the store bought type. All it takes for 2 servings (2 people)

1. 1 cup quick oatmeal (option: in a food processor, blend to get a flour type texture)
2. 1-2 egg whites, whisk in 1 tsp vanilla to this
3. 2 tbsp splenda (or 1 tbsp light corn syrup)
4. raisins/cranberries (optional)

5. cinnamon

6. 1/4 tsp baking powder

combine dry ingredients first then add wet ingredients. mix until combined. spoon mixture into balls unto lightly greased baking sheet, press flat using bottom of glass or hands, bake at 350F for 10 minutes or until edges become lightly browned.

I usually have these as my mid am snack with a protein shake or as the carb portion of breakfast after an intense am workout. They are also delicious with coffee or tea or plain yogurt as a mid morning snack. Seems like a simple way to get a treat packed with all the good nutrients to fuel the body for the day ahead, wouldn't you say?

Classic Treats - healthy indulgence

So you've been a good girl or guy for 6 days out of the week, sticking to your diet, keeping up with exercise and getting everything else done, without having a meltdown...hooray! You deserve a treat,don't you think? The ultimate treat for me, outside of 2 scoops of the infamous devon house ice cream, is made right at home with the help of a few key ingredients. I call it Indulgence...cause that is really what it is. This can't possibly fit in with the 'Fit Food Bites' philosophy you might say, but I beg to differ. Why and How?

For one, it is a TREAT , a way of giving yourself a mental break from the regimen of 'dieting' (if you are ding so) and something to look forward to at the end of the week.Two, it arguably has about 3/4 less the calories and fat than any store bought product with you controlling the ingredients. For these 2 reasons, it is an indulgence I will indulge in as many Sundays as I can afford or choose to.

Ingredients:

For Ice cream:

• Breyers (lactose free) vanilla or low fat ice cream or ben & jerry's fro-yo (chocolate fudge)

For Cake:

1. Box Duncan Hines Chocolate cake mix (or whichever is preferred) 
2. 3 egg whites
3. 1 cup water
4. 1/3 cup natural applesauce
5. 1 cup oreo thins (crushed)
6. 1/2 cup marshmallows (optional)  
7. chocolate cake frosting (optional)

Preheat oven to 350F and lightly grease and flour 9X10" baking pan, set aside. Mix cake according to box directions substituting apple sauce for oil and egg whites for whole eggs. To mixture gently fold in 3/4 crushed oreo thins and marshmallows (don't over mix). Place cake on center rack in oven and bake until toothpick inserted comes out clean. Let cool. 

Cover cool cake with chocolate frosting. sprinkle remaining oreo things over top. 

For Indulgence:

layer cake, then ice cream, then cake, then ice cream as much as you desire. top additionally with chocolate powder, oreo thins or whatever else you desire. 

dig in and enjoy! Happy Sunday!

Patties for Breakfast anyone?

Breakfast is the most important meal of the day we've heard for as long as we can remember! Yet so many people I've come to realise don't indulge in this as they should sighting many reasons as not being able to eat so early or don't have the time to get up and do it and blah blah blah, it goes on! I am however a firm believer in breakfast, and while it must be the most important, it doesn't have to be the large fare so many think it is. Filling and effective fuel is what breakfast should be. You wouldn't put inferior fuel into your car and expect it to run properly would you? So why do that to your body?

For those without the time or want something simple, here's a quick and easy 'all-in-one' Patty, packed with all the good foods your body deserves to start the day. Caveat - assumes you have left over sweet potato or pumpkin from last night's dinner in your fridge or you can cook 2 medium sweet potatoes.

Ingredients;

1 can tuna, small onion (diced), 2 plummy tomatoes (chopped), 1 cup mashed cooked sweet potato (either use leftover or cook potatoes and then mash), 1 egg white

Preheat oven 350F, lightly spray baking dish/sheet/pan,

Combine onions, tomatoes, tuna. Mix in mashed potato until fully combined. Add egg whites and combine ensuring all is mixed in. Using hands, form balls of mixture, and place in baking dish flattening either using bottom of glass or with/in hands before placing in dish.

Bake in oven for 12 mins or until edges get slightly browned.

Serves 1 - 2 people.

Seafood Diet...no I don't mean eat all you see!

So for the past 3+ months I've been having no other meat but seafood, hence 'Seafood Diet'. :) And while I never fancied this regular amount of seafood, especially on a pre-contest diet, I've somehow found the simplicity and uncomplicated nature of this piece of meat, refreshing.

A few basic rules when it comes to seafood, that I've found and not necessarily going by any culinary laws, especially fish fillets and shrimp, are:

1. It takes very little time to cook it, so cooking it more than 15-20 minutes is overkill.

2. It ain't chicken, so you don't need to rough it up. In other words be gentle with it given its delicate nature.

3. Start with fresh, use simple, fresh herbs and don't be afraid of a dash of lime juice/vinegar.

4. steaming (oven or cook-top), baking and poaching are the simplest ways, that I've found, of making a quick fish meal and still get all the great flavours in.

5. Pairings with fresh veggies like broccoli, carrots, cauliflower, string beans or the heartier pairings like sweet potato, yam and pumpkin transform any seafood into a mouthwatering restaurant worthy dish.

With these in mind, your trusty roasting pan, skillet or steamer you can cook up tasty meals for either yourself, friends or a nice family dinner. I have cooked up for the most part, myself, but my co-workers have surely complained on a daily basis about me torturing them with the heady smells of 'tasty food' that they refuse to believe is diet food!

1. Cut up veggies of choice and set aside.

2. bring to a boil water in steamer and steam pumpkin until flesh is soft and skin can be cut through easily with a fork.

3. Meanwhile, heat skillet, spray lightly with cooking spray and add fish. Brown on one side before turning over for 1 minute before covering with lid and let cook until fish cooks through (test with a fork it should barely flake away). Add okra last 2 mins before turning off heat.

4. For shrimp, heat skillet and spray with pam (or cooking spray of choice), add shrimp. let heat through 2-3 mins stirring occasionally until shrimp is completely cooked through. Add broccoli & carrots just before turning heat off and let it sit 2 mins more before removing from heat completely.

Cut veggies - broccoli, okra, red onions, pumpkin, and get steamer  set up (bring water to  boil)

Lightly season seafood (Snapper, Shrimp) with your favourite herbs (mrs dash, garlic, pepper etc) 

Put pumpkin in steamer 1st, while fish & is placed in a lightly sprayed skillet,  covered  and left to cook until it turns opaque in colour; add okra last 2mins, and red onions just before turning off heat.  

In lightly sprayed skillet add shrimp and cook until pink, add broccoli last min, cover and turn off heat

The finished product, shrimp & broccoli medley, fish & okra  both served up with a side of pumpkin

Cooled and ready to be stored.

Fit Food Bites

I'm a foodie which to most people means "someone who absolutely loves food...all kinds even"! On the one hand I'd tend to agree, but on the other...I don't. Yes I AM a foodie but what I love about food is making it MY OWN! Putting my own stamp on it, taking the most mundane foods and livening it up, and for me most of the time that means DIET food! Yes, I said it DIET food! A diet in the simplest terms is what you eat day in, day out. Once you consume food, whether you are a plant, animal or human, we ALL have a diet!

So Fit Food Bites is MY way of sharing with you how some of the most bland and boring 'diet' foods can be transformed into the most pleasing and pleasurable injections to one's taste buds. They certainly have been to mine! I may even through in the occasional 'cheat' food but even then there's a way to improve its 'healthy' profile!

I will be sharing pics of the how to's, even a video clip or two as well as tips and tricks to make it YOUR own. I am no chef, so I can only vouch for what has worked for ME. But I certainly welcome you to ask as many questions as you like, make comments and give your suggestions, maybe a tip or two of your own on how to keep it simple, keep it fresh but most importantly keep it refreshingly satisfying.

Fit Foodie