If you are a religious follower of my blog, you might notice recipes with eggs being the dominant ingredient don’t feature too prominently and that’s because I don’t like eggs!
Don’t get me wrong, I still eat eggs just not in the boiled, poached, scrambled, fried or scotch-egg format. I even wouldn’t touch a quiche for a long time until I discovered if I added enough vegetables and other ingredients I could stomach them.
First came my Frittata, followed closely by my Cupcake Quiches, Fluffy Yoghurt Omelette and now an Egg Crepe has been added to my safe zone of egg dishes.
Eggs are probably one of the most versatile ingredients to have in the cupboard and they don’t need to refrigerated once fresh in the shell. Free-range organic eggs are the gold standard as the colour and flavour can never be matched by battery laying hens (we have hens at home so honestly I know).
This crepe recipe can be adjusted really easily with whatever is lying around your fridge which makes it perfect for those days when you’re staring desperately at a very barren shelf. Swap any fresh or dried herbs, kale, spinach or any leafy green for the cabbage in the crepe, replace the cottage cheese with feta, mozzarella or even hummus; substitute tomatoes, roasted vegetables, leftover stir-fry instead of mushrooms. You really can’t go wrong with this recipe.
- 4 eggs
- 2 tbsp milk
- 2 spring onions, thinly sliced
- 2 heaped tbsp sliced cabbage
- 3 cloves garlic, minced
- 10 button mushrooms, sliced
- 4 tbsp cottage cheese
- 1 tbsp mixed herbs
- In a bowl, whisk together the eggs, milk, spring onions and cabbage. Set aside in the fridge until ready.
- Heat a frying pan over a medium heat with a drizzle of oil.
- Once hot, add the garlic and cook for 2 minutes. Add the mushrooms and toss until nicely golden. Mix through the cottage cheese and herbs until well combined. Remove from the pan and set aside.
- Rinse the frying pan and return to a medium heat with another drizzle of oil. Whisk the eggs one last time and pour half the mixture over the pan. Ensure the cabbage is evenly distributed.
- Once the crepe begins to cook through, place half the mushroom mix on half of the crepe and fold over.
- Continue to cook for another 2 minutes until the crepe is cooked through.
- Remove from the pan and repeat with the remaining egg and mushroom mix.
Oats is the preferred option for many to start their day. Oats are not only a great source of slow-release carbohydrate but also a really versatile ingredient to have in your kitchen cupboard. They don’t go off, are inexpensive and can be eaten as any meal of the day.
Meals that can be prepared in advance are great for time short people, find more meal prep tips here. Overnight oats are a great option for any busy person as all the work is done the night or even day before. A little bit of chopping and stirring is the only work required with eating taking the longest!
The options with overnight oats are endless and I have plenty more inspiration on the blog for you. My latest variation is inspired by my travels through South America and perfect for the summer season. Top with some more yoghurt, seeds, nuts or berries as you like.Serves 2.
- 4 tbsp jumbo oats
- 2 tbsp dessicated coconut
- 1 cup fresh pineapple, chopped
- 5 tbsp yoghurt, plain
- 2 tbsp water
- 1 passion fruit
- Using a clean resealable jar or tub. Place all the items into the tub.
- Mix thoroughly together and place in the fridge overnight.
- Remove from the fridge in the morning, stir again and serve with a sprinkle of coconut, pineapple pieces and passionfruit.
With any challenge, goal or quest in life there is always going to be conflicting times due to barriers some within our control and other times completely outside our control. One such barrier can be injury and illness. Nobody likes to be sick or injured. Initially, one or two days off work or school is nice but then the boredom sets in and if your in pain or physical discomfort there is nothing nice at all about this time.
My goal for Lent was to set myself a challenge. Instead of giving up, I was going to take up something and in my case get back strengthening my body whilst I travel the world. My aim was to complete three High Intensity Interval Training (HIIT) sessions per week in my #exerciseforlent campaign.
Like all good intentions, the first week was full of vigour and enthusiasm. The second week was a bit tougher as it clashed with a four day Lost City trek but I still managed to squeeze in the sessions before and after the trek. Week three and I was back on track, fitting in sessions daily if not every second day until week four. I had just landed in San Gil, a market town nestled in the mountainous regions of Santander state and otherwise known as Colombia’s adventure capital. I was all set to try some extreme sports and thankfully got to try rappelling and rafting until trouble struck. I got sick, no need to get into details but extreme tummy trouble should suffice. I was flat lined, no energy, no appetite and obviously a HIIT sessions was out.
So after five days out from exercising, I feel like I should be pushing myself to do a session but just walking around is enough for me. I have two major treks planned in the next two weeks so they are my priority to be well enough to complete them. I’m not the kind of person to walk away from a challenge but right now I need to listen to my body for the long run. This is tough for me as I’m not used to being sick or not exercising in some way. The lack of positive effects on my mental well being from exercising daily is also beginning to kick in.
I am confident that with a few days more recuperation, I’ll be back to full steam but this is the thing about goals and setbacks. Goals never go from start to finish smoothly, they are more likely to match a roller coaster ride and the knocks, setbacks and tests along the way will make the result all the sweeter. Returning from injury and illness is just the same. No two individuals are the same and therefore their recovery can never be compared. All you can do is listen to your body and the professionals treating and guiding you.It’s never too late to get moving yourself and join me on my #exerciseforlent campaign.
As I’m hoping most of you feasted on some pancakes yesterday, I’m sure many of you pondered the question “So what am I going to give up for Lent?”. The usual answer is sweets, chocolate, drink etc. Then the next 40 days and nights are spent trying to avoid these items and feeling bad when you do succumb to temptation. To be honest I don’t like the whole notion and concept of giving up something or banning something from your diet so I normally try to take up something.
This Lent I’m taking up exercise! Yes very simple and something you probably might think I get enough of but since I’ve started travelling in December my regular exercise routine has disappeared. In work I’m normally on my feet all day treating patients as a Physiotherapist before going to football training or gym sessions. All my fitness and strength training is planned by my coaches so I really don’t have to think about any of it, just follow the plan and push myself as hard as possible at training.
Now I’ve no routine, no scheduled training sessions or gym membership. Sure I’m doing walking and cycling tours, dancing until the sun comes up and some hiking but no strength training and to be honest I’m beginning to see the deconditioning. You can eat all the healthy food in the world but you need to exercise too!Our bodies are majority bone and muscle, which both require continuous strengthening for maintenance and development. This doesn’t mean lifting heavy weights and walking around looking like a bodybuilder. This just means working yourself a little harder than normal and most importantly working up a sweat and feeling a bit out of breath. HIIT or High Intensity Interval Training is basically body weight exercises performed repeatedly for a short duration in a circuit format and are perfect for strengthening. They require no equipment just you, some space, a stopwatch and plenty of determination. Add in an exercise mat for comfort and a chair to make some exercises harder. The range of exercises you can do are endless so just Google “bodyweight exercises”, “HIIT exercises” or complete a program suggested by your Physiotherapist, personal trainer or favourite social media fitness person. Just remember if you are completely new to exercise or carrying some injuries it is worth getting advice from a professional and I am obviously going to recommend a chartered Physiotherapist.
When starting any new exercise program, your body will take time to adapt to it, the next morning you will more than likely feel some muscle soreness. Stretching and a proper warm-up and cool-down are essential to prevent muscle soreness. Stretching is also paramount to prevent injury and increase flexibility. Physiotherapist and yoga instructor Orla Crosse has some great stretching advice so check out her website and social media accounts.Our health is really our wealth. But how many of us now spend the majority of days in sedentary positions? How many of us de-prioritise our health and fitness for long hours in the office or time spent looking after others when really we should be looking after ourselves and our health. One of the best ways to maintain any new skill or commitment is consistent practice and repetition until it becomes a habit. Exercise is a habit, it is a lifestyle option and a really positive one not just for you but for your friends, family and colleagues. As more than likely you will begin to exercise together or simply walk up the stairs to that meeting or go for a weekend hike together. Having an exercise buddy is great, it makes you accountable to someone, you won’t want to let them down by missing a session and likewise they’ll feel the same. A group environment has also proven benefits for motivation, socialisation and participation levels.
So let’s get moving and #exerciseforlent! I’ll be sharing my exercise locations via my Instagram story. My aim is to do a minimum of 3 HIIT sessions a week so if you catch me slacking be sure to call me out!! Any questions on this type of exercise or advice on injuries just get in touch. #exerciseforlent
If you haven’t figured it out already, I love salads!! It’s not just because they are healthy but I love the texture of salads, the crunch of cabbage, the burst of flavour that fresh herbs add and the juicy sweetness of sun-ripened tomatoes. This recipe is a very colourful slaw that combines lots of vegetables, seeds and a simple vinagerette that will add a serious burst of colour to your plate.
- 200g red cabbage, thinly sliced
- 1 medium carrot, coarsely grated
- 1/2 medium courgette, coarsely grated
- 2 tbsp pumpkin and sunflower seeds
- 2 tbsp chia seeds
- 1 tbsp sesame seeds
- 1 tbsp fresh lemon juice
- 2 tbsp fresh parsley or coriander, roughly chopped
- 2 tsp honey
- 2 tsp Dijon mustard
- pinch of sea salt
- 1 tbsp extra-virgin olive oil
- 2 tbsp water
- Place all the vegetables in a large mixing bowl.
- Add the seeds and combine well.
- Whisk all the dressing ingredients together until well combined.
- Combine the dressing, lemon juice and freshly chopped herbs to the vegetables and stir together until well coated using a fork.