Chicken and Potato Chili Soup

You'll notice from previous recipes in this blog, I tend to use a few basic spices - chili powder, cumin, paprika. This soup recipe is no exception!

Unlike canned soup which usually contains high amounts of sodium, and in some cases added sugars, this is a healthier alternative as I only use 3 cups of chicken broth (low sodium, obviously) and 1.5 cups of water. Feel free to add in some extra veg; courgettes and peas would be nice.

Chicken and Potato Chili Soup
Serves 4

Ingredients:
- 320g / 1.5oz chicken breast, cut into small pieces
- 1 clove garlic, chopped
- 140g / 5oz onion, chopped
- 1tsp ground black pepper
- 720ml / 24floz chicken broth, low sodium
- 360ml / 12floz water
- 200g / 7oz potatoes, scrubbed (or skins peeled) and chopped
- 2tsp chili powder
- 1tsp cumin
- 1tsp paprika
- 112g / 4oz mushrooms
- 170g / 6oz green pepper
- 56g / 2oz celery

Method:
In a large pan, lightly sprayed with cooking oil, cook the chicken for 2-3 minutes.
Add the chopped garlic and onions to the pan, along with the ground black pepper. Cook for another 2 minutes.
Add the chicken broth, water, potatoes and bring to the boil for 5 minutes.
Cover the pan with a lid and simmer for 5 minutes.
Add the spices and chopped vegetables. Simmer for another 10 minutes until the chicken is cooked thoroughly and the vegetables are tender.
ENJOY!

Nutritional Information:

Veggie Egg Tacos

Eggs are great for a quick and easy snack or light lunch meal. I'll happily eat eggs for breakfast and after working out. Throw in some vegetables (peppers, tomatoes, mushrooms, courgettes, spinach, onions, celery) and you can make a tasty omelette or scrambled egg taco.
When choosing whether to eat flour or corn tortillas, I am always consider the nutritional values of both, and usually opt for corn - I think they taste better for egg tacos!

I try to eat only one egg a day so that I watch my cholesterol levels. Although eggs are great sources of protein, they contain approx. 215mg of cholesterol, and 5g fat. More than one egg a day tends to push my cholesterol levels higher than the recommended daily allowance. I sometimes use one whole egg and the egg white from a second egg. However, I am reluctant to throw away the second yolk, due to food wastage and the fact that half of an egg’s protein is found in the yolk. The yolk also contains 240mg of the amino acid, leucine, which helps your body build muscles.

You can read more about eggs on the LIVESTRONG.com website as they are always discussing them. Another good comparison between eggs and egg whites is this infographic. Spoiler Alert! Whole eggs win!

Veggie Egg Tacos
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz mushrooms
- 140g / 5oz courgette
- 200g / 7oz diced tomatoes (no salt added)
- 2 eggs
- ground black pepper and/or paprika, to serve (optional)

Method:
Chop mushrooms and courgettes (I used my new julienne peeler on the courgette!) and cook in a pan, sprayed with cooking oil, for 3 minutes.

Add the diced tomatoes and cook for another few minutes, until the liquid has been absorbed.
Beat the eggs and add to the pan.

Once cooked, grind black pepper and/or sprinkle paprika on top, serve with warm tortillas or ENJOY as is!

Click HERE for a printable recipe card.

Nutritional Information:
N.B. nutritional info below is only for veggies and eggs. Add another 100 calories for your choice (and serving) of tortillas!

Chili Rubbed Chicken

You can easily buy taco seasoning or pre-made chicken fajita spice mix but I prefer to make my own using chili powder, brown sugar, paprika, cumin, salt and pepper, instant coffee, oregano.

After 'rubbing' the chicken in the spice mix, marinading for a couple of hours, then cooking with some veg, the chicken tastes great wrapped in a warm tortilla. Whilst flour tortillas are super tasty, corn tortillas are a better choice in terms of nutritional value. Corn tortillas are lower in calories, have less fat, fewer sugars and more fibre. Corn tortillas generally have less sodium than flour too.
As an added bonus, corn tortillas are smaller so one serving typically allows for two corn tortillas where as one flour tortilla equals one serving.
Examples of the nutritional value of both types of tortilla can be seen below. This infographic also offers a nice comparison summary.

Chili Rubbed Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 1 garlic clove
- 2tbsp chili powder
- 1tbsp brown sugar
- 2tsp paprika
- 1tsp cumin
- 1/2tsp salt
- 1/2tsp ground black pepper
- 1/2tsp instant coffee
- 1/2tsp oregano
- 330g / 12oz chicken breast
- 85g / 3oz onion
- 200g /7oz diced tomatoes (no added salt)
- 56g / 2oz sweet corn
- 56g / 2oz black beans (no added salt)

Method:
Crush the garlic and combine all the spices, herbs, coffee, sugar, salt and pepper into a bowl.

Cut the chicken into small pieces. Mix/ rub the chili spice mixture into the chicken pieces.
Cover the chicken and refrigerate for 1-2 hours.

Chop and cook onions in pan for 1-2 minutes with a little cooking spray.
Add the chili rubbed chicken and cook for another couple of minutes.
Add the tomatoes and a little water if necessary. Gently simmer for 5 minutes.
Add the sweet corn and black beans and cook for another 5 minutes, until all the liquid has been absorbed.

Serve with a non-fat Greek yogurt and warm flour or corn tortillas. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

Avocado Pasta

If you have a spare avocado and haven’t already turned it into chocolate pudding, a quick and easy lunch, dinner or post-workout meal is avocado pasta! In the time it takes to boil the pasta, you have the creamy avocado sauce ready to mix in and eat. The sauce is simple enough: avocado, lemon juice and olive oil. The extra garlic, basil and ground pepper just add to the flavour.

The dish has lots of healthy fats (from the avocado) and a good serving of carbohydrates. Use whole wheat pasta for additional fibre. Unlike creamy pasta sauces bought from the supermarket, this version only contains fresh ingredients and doesn't have any cholesterol, heavy cream, additional salt or sugars.

I actually discovered this recipe from an amazing food blog. This lady has incredible vegan recipes, most of which are gluten and soy free. Her photos of food are impressive too.

Whilst this dish is delicious by itself, I had a couple of spare cherry tomatoes which I sliced and added on top!

Avocado Pasta
Makes 2

Ingredients:
- 112g / 4oz pasta or spaghetti
- 112g / 4 oz / 1 small-med ripe avocado, pitted
- 1 clove crushed garlic
- 2tbsp lemon juice
- 1tbsp olive oil
- 1tsbp dried basil (use fresh if you have some)
- ground black pepper

Method:
Boil the pasta or spaghetti for 10 minutes, until cooked.
Meanwhile, in a food processor, blend together the avocado, crushed garlic, lemon juice, olive oil and basil.
Drain the pasta, mix in the avocado sauce.
Season with ground black pepper and ENJOY!

Nutritional Information:

Chocolate Pudding

Following on from recent posts about ice cream and chocolate mousse, and continuing the theme of desserts and sweet deliciousness, I want to share a no-egg chocolate pudding recipe and also talk about avocados. The two are inextricably linked!

Here are some avocado facts which make them a great superfood:

• About 75% of an avocado's energy comes from fat, most of which (65% of total) is monounsaturated fat.
• The saturated fat content amounts to 13% of the total fat in a 100g serving of avocado while containing zero cholesterol. 
• Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
• Rich in folic acid and vitamin K, and are good dietary sources of vitamin B6,vitamin C, vitamin E and pantothenic acid.
• Great source of potassium – just like bananas.

If you’re not too keen consuming raw eggs, or if you don’t want to eat processed chocolate, usually found in chocolate mousse and other desserts, below is my no-egg chocolate pudding recipe, made with AVOCADOS!! At this point, you may be thinking ‘eeewwww’ or ‘ugh’! But read on and try the recipe below.

Chocolate Pudding

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 200g avocados

- 180ml / 6floz almond milk, unsweetened

- 40g / 8tbsp cocoa powder, natural unsweetened

- 80g/ 4tbsp honey

- 1tsp vanilla extract

- ¼tsp cinnamon

Method:

Slice the avocados and blend them in a food processor with the almond milk.

Add cocoa powder, honey, vanilla extract and cinnamon.

Blend until creamy and spoon into individual cups/bowls. Chill in the fridge.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

If you compare the above chocolate pudding nutritional information to the chocolate mousse NI, you'll find this version has 90 less calories, half the fat, zero cholesterol, more fiber and less sugars.

100g serving of avocado

175 calories

16g fat

0mg cholesterol

7mg sodium

9g carbs

7g fiber

0g sugars

2g protein

Green Fruit and Vegetable Smoothie

Whenever you see green vegetables, you know they are healthy food sources. Perhaps it's the color, or a vague memory from growing up about 'eating your greens'! This smoothie certainly is green, and it's certainly super healthy.

If you want a bit of extra liquid, and sweetness, you can always add a cup (240ml / 8floz) of coconut water. This is full of electrolytes and minerals to help restore energy. Whilst it will only add 45 calories to your total intake, remember to consider the 11g additional carbs/sugars. However, this sugar is natural fruit sugar, unlike the refined sugars added to sports/energy drinks and soda.

The recipe and nutritional information is below. But first, a few things that the nutrition info doesn't tell you about the benefits of green fruit and veg...

Kale: This superfood has been associated with fighting cancer and heart disease. It also promotes good bone and skin health.

Spinach: These leafy greens are responsible for the immune system and brain and nerve functions. They generally contain less calories and more vitamins and minerals than other vegetables so eat up!

Cucumber: These watery fruits are full of potassium, vitamin A and K. Very refreshing and hydrating!

Apple: A staple fruit in anyone's five-a-day. The B-complex vitamins are key in maintaining red blood cells and keeping the nervous system in good health.

Celery: People say you burn the calories in celery simply by eating it! It's known as an aid to losing weight and also contains vitamins A,K,C, B6 and B2. It's also a source of potassium and calcium, so great for your bones.

Ingredients:

- 42g / 1.5oz kale

- 42g / 1.5oz spinach

- 100g /3.5oz cucumber

- 100g / 3.5oz / 1 small apple

- 110g / 2 stalks celery

- several ice cubes (according to desired consistency)

Method:

Blend all the ingredients (except ice) in a food processor.

Transfer ingredients to a blender and add ice cubes, a little at a time, and blend until a smooth consistency forms. 

You can do all of the steps above in a food processor or blender (no need to use both and create more washing up) - the key concept is to have a blended drink without lumps of kale or bits of apple to chew on!
Pour into a glass and enjoy!

P.s. Remember to check your mouth after drinking as green bits tend to get stuck in between teeth. It's not an attractive look!

Nutritional Information:

Chocolate Mousse

I’ve talked about salads and spinach and now I want to write about chocolate! 

I eat chocolate everyday. There’s no way I could go without chocolate, or some kind of sugar, on a daily basis. 

I strive to be healthy and eat a balanced diet but sugar is my weakness. That said, I’ve tried to educate myself on sugar. I watched a great presentation on YouTube about sugar, by Dr Robert H. Lustig, a UCSF Professor of Pediatrics in the Division of Endocrinology. It’s amazing (and shocking) to hear just how BAD sugar is for the body. 

With the acceptance of not being able to go without chocolate, I prefer to eat dark chocolate and where possible, I eat good quality chocolate – high percentage of cocoa and natural ingredients. Just by reading the ingredients list on packaging, it is easy to get an idea of the quality of chocolate.

The price is also a good indication of quality. Generally, the more expensive the bar, the better quality of chocolate. As much as I’d like to eat good quality chocolate every day, I would soon bankrupt myself. Therefore, on a daily basis, I tend to eat cheaper brands.

If I make a chocolate dessert, I want it to be rich and chocolaty – obviously! – and therefore chocolate mousse and puddings are always fail safe options. The majority of chocolate mousse recipes contain chocolate, egg yolks, sugar and cream. My recipe below skips the indulgent cream and sugar ingredients and simply uses chocolate and eggs, with a little coffee or milk.

Chocolate Mousse
Makes 2

Ingredients:
80g / 3oz dark chocolate
2 eggs - separated
2tbsp strong coffee (optional) 2tbsp almond milk if not using coffee

Method:
Melt the chocolate in a bowl.
Add the coffee or milk.
Add the egg yolks one at a time and stir into the chocolate coffee mixture.
In a separate bowl, beat the egg whites into a hard foam (with stiff peaks) and then fold into the chocolate mixture.
Pour mixture into individual cups/bowls and refrigerate to set.
ENJOY!

Nutritional Information:

Ice Cream, Gelato and Blended Fruit

Before the weather turns colder and I start eating soup everyday, I want to write about ice cream.
Hands down, my favourite flavours are mint chocolate chip and stracciatella. It’s hard to pick just one flavour and so if I’m feeling really greedy, I sometimes get two scoops – evidence below from an ice cream shop in Palma, Mallorca.

As much as I’d eat rich creamy ice cream until the cows come home, I actually prefer gelato. I used to think gelato was just the fancy Italian word for ice cream – which it is! – but it’s also a denser, milkier kind of ice cream.

After a quick search on the internet, I found gelato has less fat than ice cream as it uses more milk than cream. It is churned less and at a much slower pace than traditional ice cream. Gelato is usually served 15 degrees warmer than ice cream.

If I buy any kind of ice cream from the supermarket, I will eat it everyday until it’s all gone. Therefore, I have since learnt a more sensible, controlled approach is to only eat it when I am on holiday (i.e. in Mallorca) or out and about and can only purchase one serving.

At home, I created a healthy, all-natural, and easy alternative. I like to call it ‘banana-strawberry ice cream’, but it’s really just blended frozen fruit! My version is creamy and sweet but doesn't contain dairy or added sugars. I'm sure you could make any kind of banana-berry ice cream - blueberries would be tasty...

Ingredients:
- 1 banana (125g / 4.5oz)
- 75g / 2.6oz strawberries

Method:
Slice banana into 4-5 pieces.
Chop the strawberries.
Place fruit  in a ziplock/freezable bag and freeze for a few hours.
Add frozen fruit to a food processor and blend together until soft and creamy.

Nutritional Information:

I also made a chocolate ice cream version using chocolate pudding from another recipe.

Veggie Bean Burgers

Veggie burgers can be tricky to make. From previous experience they are either too wet, too dry, don't bind together, too plain, too bulky etc.

After trial and error, I think the two burger recipes below are pretty good. Both contain beans, potatoes, egg and oats. The vegetables and flavourings (spices and herbs) can be mixed up, depending on how adventurous I decide to be, plus what foods are available in my kitchen!

A side of coleslaw and some tomato paste (2tbsp paste mixed with 1tbsp water) go great with burgers.

Veggie Black Bean, Carrot & Apple Burgers

Makes 4

Ingredients:

- 148g / 5oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 100g / 3.6oz cauliflower
- 420g /15oz / 1 can black beans (no added salt)

- 90g / 3.2oz carrot

- 100g / 3.6oz /1 small apple

- 1tsp cinnamon

- 1/2tsp ginger

- 1 egg

Method:
Preheat the oven to 350F / 175C.
Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.
Food process the cauliflower and transfer to the mixing bowl.

Drain the can of black beans, blend to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Grate the carrot and apple into the mixing bowl.
Add the cinnamon and ginger.
Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

Nutritional Information: 

Veggie Black Bean, Carrot & Apple Burgers

Three Bean Veggie Burgers

Makes 4

Ingredients:

- 85g / 3oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 130g / 4.6oz chickpeas

- 130g / 4.6oz red kidney beans

- 85g / 3oz black beans (no added salt)

- 50g / 1.8oz onions

- 90g / 3.2oz mushrooms

- 1tbsp soy sauce, light

- 1/2tbsp chili powder

- 1tsp cumin

- 1tsp mixed herbs
- 1 egg

Method:

Preheat the oven to 350F / 175C.

Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.

Blend the chickpeas, kidney beans and black beans to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Chop the onions and mushrooms. Add them to the food processor and blend roughly. Transfer onions and mushrooms to the mixing bowl.

Add soy sauce, chili powder, cumin and mixed herbs to the bowl of ingredients.

Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

You can freeze any uncooked burgers by placing the patties on a baking tray (lined with grease-proof paper) and freezing them for 1 hour. Once they've hardened a little, place them in a ziplock bag and freeze for up to a month.

Nutritional Information: 

Three Bean Veggie Burgers

Lean Ground Beef Burgers

Having just bought a new BBQ, I thought I’d make my own beef burgers. I usually make veggie burgers using a mixture of beans, oats, potatoes, mushrooms grated carrots and sweetcorn. However, I didn’t think the BBQ would be too impressed grilling vegetables for its debut! Unfortunately I didn’t have a juicy 16oz steak to hand so some lean ground beef had to suffice!

Beef burgers are so easy to make. Essentially all you need in ground beef. You just shape them into round patties and grill them. If you want to go a step further, you can add some chopped onion, garlic, spices and herbs – which all add to the flavor of the burgers. Parsley, basil, oregano are all ideal herbs. Cayenne pepper, paprika, chili powder, cumin are all ideal spices. Use whatever is in your store cupboard.
I also like to add an egg to help bind the ingredients together and a small amount of oats to add a little more substance to each burger.

The recipe below makes three burgers (in relation to the nutritional information below) but you could stretch the ingredients into four by adding another 20g of oats and/or making slightly smaller burgers using your hands or a small burger press.

The burgers go great with coleslaw and a few mushrooms. I spread 1tbsp tomato paste mixed with 1-2tsp water – a much healthier alternative to ketchup (see previous post) – on a whole wheat bun instead of butter or margarine.

Lean Ground Beef Burgers
Makes 3
Click HERE for a printable recipe card.

Ingredients:
- 411g / 14.5oz ground beef (I use 93% lean)
- 84g / 3oz onion
- 1 egg
- 2tsp mustard (I use Dijon)
- 20g / 0.7oz oats (I use old fashioned)
- 1/2tsp basil
- 1/2tsp parsley
- 1/4tsp cayenne pepper
- Ground black pepper

Method:
In a bowl break up the ground beef.
Finely chop the onion and mix it into the beef.
Beat the egg and add it to the beef/onion mix.
Add the mustard, oats, herbs and spices to the bowl and mix together (use your hands to combine all ingredients if you prefer).

Place the burger mix into a burger press or shape into patties with your hands.
Spray each burger with cooking spray to help prevent sticking to the grill.

Heat the grill on a medium heat and cook the burgers for 5-7 minutes on each side, or until well done.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

P.s. The burger photos below are ones I ate in restaurants. I have no idea how many calories I consumed during those meals but I ate every last bit! I had just raced in a sprint triathlon on both occasions so I guess you could say I earned it. They tasted delicious!