KERRIE FITNESS – Carolina Reaper – Chili Prawns…Yummmmmm!

I love growing my own herbs, vegetables and fruits.  I had half a packet of frozen prawns in the freezer and I thought to myself, how about I just throw some of this together and see what happens.  Short answer…empty bowls!!!

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All I did was…

In a medium fry pan put;

1 x tsp Carolina Reaper Sauce

1 x large basil leaf

1 x sprig rosemary

Pinch of parsley

1 x stem of Shallot

2 x stems of chives

1 x tblsp olive oil

Brought it to temp ( softened the herbs )

Put in about 350g of prawns, cooked till pink, (approx 5 mins)

then placed on a bed of spinach!

Done.

Of course feel free to experiment with your own flavours, I just have all these growing so I grab it all.

So yummy and good for you.

 

Talking about whats good for you, that’s good food.  Go to KERRIE FITNESS for good exercise.  Head to KERRIE FITNESS in Campbelltown and train with Kerrie at her Studio today.

Can’t make it to the studio?  Don’t worry, head to www.kerriefitness.com.au and download your digital copy today.

 

 

 

 

 

Blueberry & Banana Bread – KERRIE FITNESS

I have always been a lover of banana bread but try to avoid buying it in cafes as it is filled with oil, butter and sugar. This little beauty is super healthy, but doesn’t taste it. Hallelujah! The whole family, including Grandparents love it! I make it weekly and no slice ever ends up in the freezer!!!*

Ingredients:

3 eggs (alternatively 1 cup of apple sauce)

3 ripe bananas, mashed

1 cup almond meal

1/4 cup coconut flour

1/4 cup raw honey

1 cup fresh blueberries (or raspberries)

1 tsp baking powder

Pinch Of Cinnamon

Instructions:

• Pre-heat oven to 180 degrees celsius, fan forced

• Line a small loaf tin with baking paper

• Using a medium size mixing bowl, lightly beat the eggs with a fork

• On a plate or chopping board use a fork to mash the bananas

• Minus the blueberries, mix all of the ingredients with a wooden spoon in the mixing bowl with the eggs

• Gently fold in the blueberries

• Pour into pre-lined tin

• Bake in oven for approximately 60 minutes, or until brown. (Just depending on the heat of your oven) Insert a skewer into the centre of the loaf, if it comes out clean, it is ready.

• Remove from oven and leave in tin for 10 minutes

• Remove from tin and cool on wire rack

• Cut yourself a sneaky piece to enjoy hot off the press whilst the remainder of the loaf cools!!

Bon appetite!

*NB: I like to slice the loaf, let cool and then individually wrap in cling wrap. That way they’re easy for the whole family to grab and go. Whatever pieces are not going to be consumed within 24 hours, pop in the fridge. If you’re only making for 1-2 people, pop some slices in the freezer. You can then either let defrost to room temperature or defrost in the microwave by removing the cling wrap and wrapping in paper towel ❤️ 👩🏼‍🍳

Zucchini & Almond Mini Muffins – KERRIE FITNESS #kezfit

Ingredients

• 1 grated zucchini (1 standard zucchini)

• 250g almond spread (1 jar)

• 1/4 cup maple syrup (or agave)

• 1 Tablespoon apple cider vinegar (with the mother!)

• 1/4 teaspoon pink himalayan sea salt

• 1/2 teaspoon bi-carb soda

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla bean (or extract)

• 1/2 Tablespoon chia seeds

• 2 eggs, lightly beaten with a fork

• 25g 85% cocoa dark chocolate, chopped

Method

1. Pre-heat oven to 180°C

2. Olive oil spray 2 mini muffin trays (24 holes) (these silicon ones from K-Mart are amazing as you can carefully pop the muffins out once they’re cooled)

3. Grate the zucchini

4. Chop the chocolate

5. Lightly beat the eggs

6. In a medium mixing bowl, combine all of the ingredients, except the dark chocolate and stir until well combined. Then gently stir in the dark chocolate.

7. Carefully 3/4 fill each muffin hole with the mixture.

8. Bake for approximately 12-16 minutes (depending on your oven). You will see the tops rise. (They will deflate a little once out of the oven cooling) Insert a cake skewer or a toothpick to see if it out comes out clean without any batter.

9. Allow muffins to cool in trays for approximately 5 minutes. Remove from trays and cool completely on a wire racks.

10. Serve fresh and pop the remaining mini muffins in an airtight container in the fridge for up to 5 days or in the freezer for up to 4 months. Be sure to place baking paper in between the mini muffins for easy removal from the freezer (and so you’re not tempted to eat 4 when they’re stuck together!!!) Simply set aside for a little to reach room temperature or if you’re impatient like myself, lol, wrap in paper towel for a few seconds in the microwave on defrost mode!

Bon appetite 👩🏼‍🍳

Kerrie 💗

| Bad Habits to Good Habits |

Is what you are eating having an effect on your mood? Try to eliminate the junk food from the house so it’s not assessable on a daily basis.

When you are looking for something extra after dinner, try a square or 2 of dark chocolate together with a camomile tea.

It will satisfy your sweet cravings and set you up for a peaceful nights rest without your body trying to digest extra food it wasn’t hungry for.
The best thing… You can indulge EVERY night. Just remember, only 1 or 2 squares though (85% cocoa is best). Enjoy 🙂

| Almonds |

Snack-spiration! It may seem simple, but a handful of almonds is all you need to get through from breakfast to lunch. When you’re working out so hard, you don’t want to undo your hard work with daily unhealthy snacks. Why you should be eating a handful of almonds daily:

• Healthy nutritious snack loaded with minerals, vitamin E, calcium, magnesium and potassium.
• Great source of protein and fibre.
• Promotes heart health.
• Prevents weight gain. Keeps you feeling full and satisfied so you won’t have the urge to overeat.

Why you should chose raw over roasted: Both raw and roasted almonds pack a high dose of nutrients and minerals. However, raw almonds have more naturally occurring beneficial fats, as some are lost in the roasting process. Dry roasted almonds have the same amount of calories as raw almonds, while almonds roasted in oil contain slightly more calories.

| Wholemeal Blueberry Muffins |

Freezing cold outside? Warm up inside by making your own wholemeal blueberry muffins. Mmm!!!

| Ingredients |

2 cups wholemeal flour
1 punnet fresh blueberries
4 Tablespoons softened butter
3/4 cup sugar
3 eggs
1 teaspoon vanilla extract
1 cup light milk

| What to Do |

Pre-heat oven to 180 degrees celsius.

In a mixing bowl, stir together the flour and blueberries.

With an electric mixer, mix the butter and sugar, then one at a time add each egg. Then add the vanilla extract, followed by the milk.

Mix the wet ingredients into the dry then pour into a muffin tray (I did 6 large).

Bake for 20-25 minutes until skewer comes out clean. Bon appetite!

 

‘Till next time <3 🙂

 

| Blueberry, Lemon & Yoghurt Mini Donuts |

Hello! Today for you we have some healthy, yummy donuts. The only “fancy” thing you need to cook them is a mini donut tray! Enjoy 🙂

| Ingredients | Makes 36 (3 trays) |

1 & 1/4 cups of plain whole meal flour
1/2 teaspoon of pink Himalayan salt
1 teaspoon baking powder
3 tablespoons extra virgin olive oil (feel free to use whatever oil you want)
2 eggs
1/8 cup of sugar (just fill half a 1/4 cup)
1/2 cup of Greek (coconut) yoghurt
1/4 cup of coconut and almond milk (same milk, not two different ones!)
3/4 cup of blueberries
1 & 1/2 tablespoons of lemon juice
1 tablespoons of lemon zest

| What to Do |

Preheat oven to 170 degrees Celsius

Combine flour, salt and baking powder in a bowl then set aside.

In a separate bowl, whisk eggs, sugar, Greek (coconut) yoghurt, olive oil, almond and coconut milk until well combined.

Add in the flour mixture while still stirring.

When a batter has formed, add lemon juice and lemon zest.

Got a lemon to spare? Make the lemon juice and zest yourself! Simply grate the lemon skin to get the zest, then cut the lemon in half and juice it.

Pour the batter into the mini donut tray and put in the oven for 12 minutes. Bear in mind the top and bottom of the donuts will be lighter than the sides.

Take the donuts out and pop them onto a cooling rack. Voila! You’re done.

Note: We didn’t have to spray our donut tray, as the donuts popped out easily with a little help from a knife around the sides.

‘Till next time <3 🙂