Garlic Tabasco Charred Bell Peppers

I’m a huge fan of bell peppers or capsicum. I love when you cook it tastes so sweet and yet crunchy!

So today I’m going to share a lazy recipe on how to cook the bell peppers.


Ingredients:

1/2 Bell Peppers/Capsicum (red, yellow & green)- 1/2 of each color, diced up about 1 inch size

1 clove of minced garlic

Tabasco sauce (as you like.. I’d put 4 dashes of it)

Salt & pepper

1/2 tps olive oil

Method:

  1. Heat up pan on medium and when the pan is hot, throw in the chopped bell peppers.
  2. Cook until charred for about 4mins and turn around to get char marks all over.
  3. Then put the minced garlic in with some olive oil. Stir well.
  4. Add Tabasco sauce (add more if you like it hot) and stir in salt and pepper. You may add a pinch of sugar for balance of taste.
  5. Ready to serve.

It’s great to have it with your fav main course and you can have it for breakfast too.Β 
Hope you like it!

Love,

Kay

Spicy Egg Bake

This quick dish is good for breakfast, lunch & dinner. You can eat it just like that or with rice, quinoa or also great with bulgur wheat. 

  
Recipe: 

Button mushrooms-sliced 

Peppers (various colors)- sliced

Spinach

Baby tomatoes 

Tomato soup

Chili paste 

Chili flakes 

Salt/pepper

Eggs

METHODS:

  1. Stir fry your vegetables until slightly wilted (except tomatoes) then pour in a bit of tomato soup, chili paste, salt and pepper. 
  2. Pour the cooked veggies in a baking dish
  3. Scatter the baby tomatoes
  4. Make wells to crack eggs in there
  5. Bake on ‘broiler’ setting for a bout 5-10 mins @ 180C. Depending on the type of oven. 
  6. Ready to serve. 

  

Pasta with Mushrooms and Broccoli

    
I’d like to share with you a pasta recipe that is simple, easy to make and absolutely delicious! 
Now you can ditch the canned sauce aside and make your own which is more delicious, healthy and easy to make. So let’s get started! 
RECIPE: 
Pasta (Spagetti or Fetuccini)-1 pack
Cooking cream -1/2 cup
Water /stock -1/4 cup
Garlic- 4 cloves minced
Yellow onion- 1/2 diced
Chili flakes -1/2 Tsp
Flour-1 Tsp
Cheese- 2 slices (any kind)
Mushrooms (variety)
Broccoli- cut into bits
2 Tbs EVOO
*Cooked chicken -optional
METHOD:
1. Cook pasta according to instructions
2. Heat up EVOO in pan and fry garlic & onion until softens. 
3. Add the mushrooms & broccoli and stir for 3 mins. 
4. Add the flour and cook for 1-2 mins. 
5. Add cooking cream and water.
6. Add salt, pepper and chili flakes, followed by cheese. Taste and adjust. Note: It should be a sauce consistency. If you’d like more sauce, add more water/stock and cream.
7. Add your cooked pasta (with a bit of pasta water) and fold into sauce. 
8. You may add cooked chicken at this stage. I added my marinated grilled chicken (you may refer to recipe in my blog)
9. Serve and garnish with a bit of chopped corriander. Enjoy!  

  

Ramadan Meals- How to keep it healthy

Hi guys,

I get a lot of questions on how to eat healthy during Ramadan month. People also asked me a lot about menus & what to eat & what not.

Unfortunately as a PT, it’s unethical for me to give out menus but I can recommend what’s good for you so that you can do your own research or make your own recipes or get some recipes from my blog & decide what to eat. However I will share with you what I normally eat during Ramadan.

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Tips:
1. Fasting during Ramadan is a great way to detox your body & flush all accumulated toxins off your systems, so try not to over eat & drink lots of water and hydrating fruits
2. Eat lighter foods for the first 30mins after iftar & have a good balance meal after.
3. For Sahoor, eat your carbs, protein, fruit/veg, drink 2-3 glasses of water & perhaps take daily multivitamin for a boost
4. For carbs: go for complex carbs (go brown- brown rice, wholemeal bread & crackers, quinoa, etc). It will make you feel a lot fuller & lasts longer than white refined carbs.
5. Eat lots fruits/veggies especially for iftar

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Just to refresh your memory, always have a balance diet. For me, only a healthy balance diet works for the long run. You may refer to the above picture for reference. That is how your plate should look like, consisting all the necessary food groups that are beneficial for your body. Dieting is NOT about eating less, it’s about making better food choices with good portion control.

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Above is just an example of what I normally eat during Ramadan. I usually break my fast with fruits and soups first & drink a glass of water. After 30mins I will start my normal main course. I also ensure that I drink at least 3-4 glasses of water before I go to bed. My drink normally would be just plain water, infused water, coffee or tea. For Sahoor, I normally have the above foods & some leftover soups from Iftar.

As for exercise, I just decrease my intensity during Ramadan. Just 1-2 rounds of full body circuit (1 round after iftar & 1 round before Sahoor) or I just go for a 15-30min walk. Yes, it’s not much!

I hope my writing this time gives you a rough idea of what healthy eating is about and how to ‘still’ eat healthy during Ramadan. I know Ramadan bazaar is full of tempting delicious foods, but Im sure you can still make & pick better choices of what foods to eat for your Iftar. The choice is in your hands! Perhaps plan a budget ahead & a meal plan first instead of just go there and splurge a lot of money & ended up emptying your own pockets & worst of all wasting foods. It is not what Ramadan is all about. Take this time to self reflect ourselves. Think about the unfortunate ones & control our ‘nafsu’.

I guess that’s it for now. Should you have any questions, do leave a comment down below.

Thanks.

Love- Kay 😘

Ramadan Fit Tips

Hi guys!

I want to take this opportunity to wish all of my followers a happy Ramadhan! I’m very excited indeed as its not just the holy month of all months in the Islamic months, it’s about all the benefits that it gives us; in terms of health as well as spiritually.

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Now regarding health and fitness; the holy month of Ramadan is perfect for us to clean our act up and start eating healthily, not the other way around. Think of it this way.. Of all the months you’ve been slacking and given yourself excuses, why can’t you just be good in a month? For us Muslims, its compulsory to fast and we should take this to our advantage to eat healthily and keep focus to our goal.

Fasting is the most perfect way to detox our body. And guess what? It’s freeeeeeeee! No slimming or detox products needed! Fasting is a great way to clean up our digestive system and to remove all accumulated toxins that we have in our body.

Below are some of my fit tips for Ramadan.

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Above are some of my tips for those who are wondering how can they maintain a healthy and fit lifestyle during fasting month.

For break-fast, do hydrate yourself enough & eat lighter meals like soups or salad first. Then go for your normal main course about 30mins-1hr later. Again, remember to eat a well balanced food consisting your grains, protein, fruit & veggies and dairy.

As for sahoor, try to eat foods that are high in fiber & protein such as oat porridge, sandwiches, eggs, smoothies & ensure to drink lots of water too.

Most importantly, is everything in ‘moderation’. That is the key. Even when doing your workout coz you have to understand that our body have been fasting all day and need all the energy that it needs to get the system going, therefore don’t push yourself too hard in your workout session. Lower your intensity or perhaps a shorter duration than you normally would have. Try to do your workout after break-fast or iftar. You may also do it before the fasting starts which is when you wake up for Sahoor.

Below is an example of workout that you can do during Ramadan, you may do 1-2 rounds & reduce your reps to 8-10.

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Lastly, always remember to hydrate yourself enough during this fasting month. Reduce sugary drinks and sweets desserts as it will make you even more thirsty during the day. Perhaps try natural fruit juices like watermelons and coconut water that will hydrate your body. Try to drink at least 2L of water between iftar and sahoor. Also try to get up and eat for Sahoor. Eat something simple & yet nutritious enough to keep your body going through the day. It’s Sunnah too!

Should you feel like you are not eating a balanced diet, you may want to take multivitamins so that your body won’t be missing out or lacking in the essential vitamins and minerals.

I guess that’s all for now. Should you have any questions, leave a comment and I shall try to answer them okay!

Thank you.

Happy fasting! 😘😘 Love- Kay

Mango Banana Green Tea Yogurt Smoothie

Hi guys,

This is another simple smoothie recipe that I’d like to share with all of you. It’s simple, nutritious and yet tasty!

This is another reason why I don’t waste my money on buying powdered protein shakes. I chose to eat wholesome, nutritious & ‘real’ food with minimal processing as much as possible. It’s much more NATURAL & healthier.

I had a mango that about to go bad the other day, so I quickly cut it, put it in a zip lock bag and keep it in the freezer. It can last for weeks & great for smoothies!

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RECIPE:

Serves: 1

1/2 banana
1 frozen mango
2 Tbs of Greek yogurt
1/4 cup milk
1/4 cup cold green tea (Puerh green tea)
1 Tbs natural honey
Chia seeds

METHOD:
Blend everything in a blender until smooth. Sprinkle with some more chia seeds on top. Enjoy your all natural carb, fruits and protein shake!

This is great for breakfast & for post workout meal.

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Steak salad

Hi,

It’s been a long time since I last posted something on my blog. Sorry bout that. It’s just that I’m compiling some of my new recipes for my upcoming ebook!

Anyway, I’m gonna share with you one of my fav simple lunch or dinner dish. It’s a steak salad. It’s simple, yummy and light. Great if you don’t have an appetite to eat. This meal will surely water your mouth!

RECIPE:

Australian Steak
A pinch of salt
1/2 Tsp mixed herbs
1/2 Tsp black pepper
1 Tsp Worcestershire sauce
Olive oil

Gravy:
1 Tsp flour
A pinch of salt
Pepper
Water

Mixed salad

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METHOD:
1. Scatter/sprinkle evenly salt, pepper & mixed herbs on one side of the steak. Then pour evenly the Worcestershire sauce. Let it marinade for 3-5mins.
2. Heat up a non-stick pan on high. Put some olive oil in the pan and put the steak with the rub side down.
3. Cook for 5mins on one side then flip and cook for another 3-4mins or to your liking (depends on the thickness of the steak as well).
4. Once cooked, remove steak and let it rest on a plate or cutting board.
5. Gravy: Put the unwashed pan on medium heat, then pour 2/3 cup of water and scrape off any drippings or dried up juices.
5. Mix the flour with a bit of water just to dilute it and pour into the pan. Keep stirring until thickens and add black pepper and the juices from the rested steak as well. Once thickened, remove from heat.
6. Slice up the steak and lay it on a bed of salad. Pour the gravy on top of the steak. Enjoy!