Healthy

Healthy Sweet Potato Cottage Pie by Laura Scanlon

Sweet Potato Cottage Pie

This is the perfect Sunday dinner or easy mid week dinner. It is honestly so tasty you won’t want to stop eating it.

Ingredients

  • 500g extra lean beef mince

  • 1 small onion finely diced

  • 1 carrot peeled and finely diced

  • 1 stick of celery finely diced

  • 2 cups salt-reduced beef stock

  • 1/4 cup of peas

  • 1 clove garlic crushed

  • 2 tbsp tomato paste

  • 2 tbsp olive oil

  • 1 tbsp Worcestershire Sauce Or Tabasco

  • 3 large sweet potatoes cut in half longways

  • 1 tsp cinnamon

Method

  • Preheat oven to 170C

  • Line a baking tray with baking paper and place sweet potato halves on tray.

  • Drizzle with olive oil, sprinkle a little cinnamon and place in the oven for 50 min.

  • Heat remaining olive oil in a large pan over a medium/high heat.

  • Add mince to the pan and break up with a wooden spoon to remove lumps. Cook, stirring regularly, until mince has changed colour and is cooked through.

  • I like to drain excess fat off meat before next step.

  • Add garlic and onion to the pan and fry, stirring constantly, until the onion is transparent.

  • Add carrot, celery and peas to the pan and continue to stir mixture until vegetables have softened.

  • Pour beef stock, worcestershire sauce OR tabasco and tomato paste into the pan and bring the mixture to the boil. Reduce to medium/low heat and allow to simmer and thicken for 10-15 minutes.

  • While beef mixture is simmering, remove sweet potato from the oven (when cooked through and soft) and allow to cool slightly.

  • Being careful not to burn yourself, scoop sweet potato flesh out of each half using a large spoon and place in a mixing bowl. Discard the skin.

  • Using a potato masher, mash the sweet potato with a little butter until smooth.

  • Pour beef mixture into a large baking dish and top with mashed sweet potato.

  • Place in still hot oven for 15min to turn sweet potato golden and thicken the meat mixture further, then serve.

  • Enjoy

Don’t forget to #laurabodyzone if you post your delicious meal on on Instagram ;)

Laura xx

Green Juice Recipe by Laura Scanlon

MY GO TO GREEN JUICE RECIPE 

This is my favourite GREEN juice recipe that I like to make at home. I use a Nutribullet but you can use any blender you have. Lots of people enjoy buying fresh juices in local juice stores but they are missing out on the pulp which is full of fibre. The bulk of the vitamins and minerals are in your juice but I like to get extra fibre into my diet by juicing at home.

INGREDIENTS 

1.   A handful of spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple (peeled)

5.   Lump of ginger

6.   A full lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Blend & enjoy

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Monday Motivation (does it really work) by Laura Scanlon

To me life is very much about balance. I don't deprive myself yet when I need to have willpower I mainly turn it up a notch with my training more so than my food. When I talk about food I'm really talking about my very very bad sweet tooth. I find it really hard when it comes to willpower and not having the chocolate bar or the bag of jellies, but I do have the power to know I need to kick my ass in the gym or the track, so that to me is good balance. In terms of real food like breakfast, lunch & dinner, I am pretty good. On a Monday I know that if I start well with food choices I will continue on well, its a simple analogy that almost tricks the mind and gets your good willpower in motion. My boyfriend has amazing willpower when it comes to food and that really comes in handy when I need a kick in the you know what. If I see him reaching for the salad I am more likely to make that choice also.

 So when I see the weekly "Monday Motivation" pictures that people post on instagram (and me also) I actually do find them really motivating, because if the girl I admire or look up to is eating well or hitting the gym then I want to also. I dont want to miss out on feeling good in body and mind on a Monday. I mean everyone needs a little nudge every now and again and thats fine but I find when I see my instagram feed flooded with healthy food and fit bodies it does give me the boost I need to reach for a protein filled salad rather than a big fresh crispy hot breaded chicken roll (as I salivate writing) but no in all seriousness you are going to feel so much better in body and mind when you start a Monday with healthy food choices and hopefully you will exercise too. Its one of those sayings that you hear all the time and couldn't be more true, those endorphins after a sweaty session, you just cannot beat. So why would you not want to start your week off feeling amazing, especially if you had one or two too many treats over the weekend. Let's keep this Monday motivation thing up I say, hell, lets keep the mid week motivation vibe going also, because we are all in this together so lets help each other be best versions of ourselves.

Laura x

Healthy Breakfast Idea's by Laura Scanlon

Breakfast can be tricky one, you either love it or hate it. I tend to have a love/hate relationship with it. I often go through phases of not knowing what to have or I just get bored of having the same thing. Having said that, breakfast is the most important meal of the day. Not only does it give you the energy needed for the day ahead but it can also lead to how healthy or unhealthy you will eat for the rest of the day. It also improves performance and concentration levels as well as kicking off the metabolism. I love eggs so I try to vary how I cook them. I use coconut oil when cooking an omelette and I usually add some avocado, chicken and cottage cheese. I don't add butter to my scrambled eggs, its a bad habit people have and without the butter it tastes just as good. I sometimes poach mainly just to see if I have actually got the hang of it (usually never happens, sad face) but when I am just not in the mood for eggs I would have one of the alternative options below. Get it right first thing in the morning and your waist line will love you :)

Healthy Breakfast Options:

  1. 3 Egg Omelette - Add some chicken, avocado, cottage cheese (high protein, good fats) 
  2. Plain Greek Yoghurt - Add some low sugar granola (Lizi's), berries, Honey (high grade), chia seeds.  
  3. Nutribullet Smoothie - berries, nuts, greek yoghurt, fruit, spinach, greens..the list is endless, you decide :)
  4. Granola - (Lizi's Low Sugar is the best I have come across) Add greek yoghurt, blueberries. 
  5. Egg Muffins - 3 Eggs - Add any ingredients you like, ie. spinach, peppers, onion (20 mins until cooked in pre heated oven at 180*)
  6. Bullet Proof Coffee (For those who need something quick) 100% arabica coffee, Mct oil, unsalted butter, blend and enjoy (a personal fav) ref: www.bulletproofexec.com 
  7. Porridge - Add top high fibre porridge oats, add plain greek yoghurt for extra creaminess, berries (frozen save money)
  8. Avocado & Strawberry Smoothie - Add honey, plain greek yoghurt

I am not a nutritionist but these are just some of the healthy recipes I add to my daily breakfast meal. Lets focus on the goodness here and make breakfast a love relationship. If you have any healthy recipes that you love please feel free to comment and let me know. Happy healthy eating everyone :)

Laura x