My Journey Back

Week 6

I walked on Monday because I had to volunteer, so I walked to the train station which was 40 minutes. Walking with a mask isn’t fun but that is the rule. Unless you are running you don’t need a mask. I usually buy subway for Lunch when I’m in the city but I decided to go home and make my own lunch. I still have a sugar craving, especially on days when I’m busy and dark chocolate helps. Eating dark chocolate has many benefits such as it’s nutrious, has antioxidants and improving brain functions.

I had got my booster shot on Wednesday so didn’t run, took a rest but Friday woke up early, it was one of my perfect days for running. It was partially cloudy and the air was cool. Ran for 6 km. Still monitoring my food intake and I am under my calorie intake.

Came across an article on the benefits of walking and they have the same benefits as running

They boost your mood

You lose weight

It boosts your creativity and energy

Extend your life

Read article below:

Benefits of walking

https://www.healthline.com/health/benefits-of-walking#joint-pain

8 health benefits of eating dark chocolate

https://www.everydayhealth.com/diet-and-nutrition-pictures/delicious-reasons-to-eat-dark-chocolate.aspx

7 proven health benefits of dark chocolate

https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate

Roasted Pumpkin and Beef

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Pumpkin is a great vegetable,  it’s packed with nutrients and a good source of fibre. Try this roasted pumpkin which is coated in paprika and grilled beef for a delicious dinner.

Ingredient
150g beef fillet or steak
200g pumpkin
1 tsp paprika
oil
Bunch of spinach or rocket leaves

Method
Preheat oven to 180ºC for fan force oven
Chop pumpkins and add paprika and oil
Place pumpkin on a baking tray
Bake for 15-30 minutes
For the beef add your favourite spices like paprika, cumin and coriander.
Place beef on a char grilled pan for 3-4 minutes on both sides
Add spinach or rocket to serve.

 

Try these dishes

Pumpkin Mash and Steak

Grilled Beef and Mushroom with Broccoli Mash

Spicy Grilled Steak

 

 

Sardines & Chilli Linguine

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A delicious and simple dish to make for dinner. I have used both tuna and sardine to make this dish and they are equally delicious.

Ingredients

120 g Linguini
1 bunch broccolini
105 g Sardine in olive oil
Dried Chilli flakes
2 garlics
100 g cherry tomatoes

Method
Boil pasta according to box instructions.
Cut Broccolini and when pasta is almost ready place the broccolini in water for two minutes.
Heat the olive oil from the sardines and add the garlic and chilli flakes. Stir for a new seconds until you get the fragrance.
Add the sardines in the oil and mash them.
Put the tomatoes and pasta in the sardine mixture and toss through.

Note

Serves two
Use a different pasta if you wish.
You can use tuna in olive oil if you want.
Add chilli to your liking (1/4 tsp to 1 tsp).

Try these pasta dishes

Rigatoni with Chicken and Broccoli

Pasta with Pesto and Meatballs

Poached Chicken Meatballs

 

Beef and Beetroot Sandwich

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A quick lunch idea, spread mustard on a multigrain bread top with slice roast beef,  topped with beetroot and rocket.

Ingredients
2-4 Slices of roast beef
4-8 slices of beetroots
2 slices of bread
A handful of rocket leaves
Mustard

Method

Spread mustard on bread
Add roast beef
Add beetroot
Add Rocket

Note

Serves 1

Feel free to use your favourite spread instead of mustard such as horseradish.

Try these lunch ideas

Cajun Chicken Lettuce Wrap

Teriyaki Chicken Wrap

Roast Chicken Pizza

Cashew Power Ball

_DSC1679I loved this for a mid morning/afternoon snack. It is filled with nuts, dried fruits and a dash of cocoa powder.    It is easy to make and tasty.

Ingredients
200g Cashew nut
3 tbsp. Pepitas
2 1/2 tbsp. raw cocoa powder
2 tsp ground cinnamon
1/4 tsp sea salt
150g dried apricots
150g pitted dates
2 1/2 tbsp. honey
50g desiccated coconut

Method
Place cashew nuts in a food processor and blend until powder start to form.
Add Pepitas, cocoa, cinnamon and sea salt into the cashew nut. Blend until mixture resembles breadcrumbs.
Add apricots and dates. Blend until fruits are finely chopped.
Add homey, beld until it’s mixed and forms and add desiccated coconut.
Roll mixture into 24 balls with moisture hands.
Place in airtight container and place it the fridge.
It can stay in the fridger for 2-3 weeks.

 

Note

Try these other snacks:

Sticky date balls

Apricot Balls

Orange Chocolate Ball

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