We Made It To 6 Months!

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We started as an idea and a dream 6 months ago, and we’re live and kicking 6 months later!

 

Thanks to our readers and followers!

<3

Full English Breakfast SALAD!

We all love a Full English Breakfast, but here it is…. In Salad Form! Say whaaat!

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Ingredients

* 2 Medium/Hard Boiled Eggs

* 4 Strips of cooked Back Bacon (grilled is best)

* A Handful of Croutons

* 100g Cooked Mushrooms

* 250g Baby Plum Tomatoes

* 135g of Mixed Baby Leaf Salad

* 1 Cucumber

* French vinaigrette dressing (dress to taste)

 

Preparation

1. Wash and dry the baby leaf salad and place in bowl. Proceed by washing the tomatoes and cucumber. Add the tomatoes and mushrooms whole, but cut the cucumber in half and scoop out the middle with tablespoon. Once you have done that, slice the cucumber before adding to the bowl as well as the egg and bacon.

2. Mix in with a drizzle of vinaigrette before sprinkling the croutons over the top.

Then there you have it, a guilt free salad influenced by the nations favorite Full English breakfast

 

Enjoy!

 

<3 Resident Chef Alicia

Lighter Chicken Katsu

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Chicken Katsu – 529 kcal Per Serving

 

Ingredients

 

For the chicken

  • 150ml buttermilk
  • 4 x skinless, boneless chicken breasts, total weight 550g, preferably organic
  • 50g Japanese panko breadcrumbs
  • 4 tsp self-raising flour
  • 1½ tbsp rapeseed oil, plus ¾ tsp

For the curry sauce

  • 1 tbsp rapeseed oil
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 2 tsp coarsely grated ginger
  • 2½ tsp garam masala
  • ¼ tsp turmeric
  • ¼ tsp hot chilli powder (or mild if you prefer less heat)
  • 1 tsp tomato purée
  • 250ml hot chicken stock
  • 1 large carrot (about 200g), cut into small pieces
  • 2 tsp soy sauce
  • ½ tsp clear honey
  • 2 tsp cornflour

 

To serve

  • 200g raw Thai sticky rice, cooked
  • 50g mixed leaves – watercress, spinach and rocket

 

Preparation

  1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
  2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
  3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
  4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
  5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

The Secret to a Good Nights Sleep!

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We all want to be healthy, and we’re always told ‘eat healthy food’, ‘do more exercise’. Yes, we do need a good balance of a healthy diet and exercise but another important factor is sleep.

Getting the right amount of sleep for your mind and body is extremely important. During sleep, your body is working to support healthy brain function and maintain your physical health.

Nutritional Therapist, Kerry Torrens (full article here) gives some advice on how small diet changes can help you get to sleep.

  • Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.
  • Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.
  • Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Drink warm milk with a cracker or oatcake before bed.
  • Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea.
  • Build relaxation and exercise into the day to help manage stress.
  • Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.

 

 

Exante Diet: Update

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So it’s been a few days and it has been a challenge.

“Eating 1 normal meal and replacing the rest with the Exante products has been difficult. Day 2 (didn’t even last a week) I woke up and had one of their shakes for breakfast. I chose Vanilla and mixed with 250ml of water. It didn’t taste too bad, you could just about taste the vanilla, but it tasted a little bit more of powder.

The shakes are filling…. for about an hour. I felt as though I hadn’t eaten for an entire day. I started feeling extremely light headed that eventually I had to eat something solid.

Finally after feeling like I was going to pass out at the thought of doing this for another 3 weeks, I decided that I will eat 2 meals a day, and have a shake and bar for dinner followed by a late evening snack of Cottage Cheese (it’s less fattening than eating anything else that late).

I haven’t lost any weight just yet but we will see – it’s only been a week.

Along with the meal supplements I am training everyday for at least 30 minutes. Cardio and Weight Training!”

Bojana Stozinic, Founder of TeatheredFeather.com

Exante Diet – Putting it to the test!

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Exante Diet: 4 Week Bumper Pack

First review will be on this Exante DIet: 4 Week Bumper Pack.

Exante Diet is a very low calorie meal replacement diet that is simple to follow and is safe and effective.

  • Replace your daily conventional meals with our specially formulated low calorie meal replacements
  • 3 Exante Diet products = 100% of your recommended daily allowance (RDA) of vitamins, minerals.

The pack includes:

  • 14 x Chocolate Orange Bar
  • 14 x Toffee Nut & Raisin Bar
  • 7 x Mushroom Soup
  • 7 x Thai Chicken Soup
  • 7 x Tomato & Basil Soup
  • 7 x Vegetable Soup
  • 7 x Banana Shake
  • 7 x Chocolate Shake
  • 7 x Strawberry Shake
  • 7 x Vanilla Shake

Members of TF will be using their Working Solution guide which is a low calorie diet (LCD) that provides around 1,000 calories (kcal) a day. They will have 3 Exante Diet meal replacement products and one low carbohydrate, high protein meal per day.

1 Soup + 1 Shake + 1 Bar + Low Carb, High Protein Meal

So far… The Thai Chicken Soup is…….. bland (but at least edible). We’ll keep you updated on the progress as the days go on!