So then you lucky souls. It’s that time of the week once more, the day you look forward to most of all, the day that gets your tastebuds tingling and your juices flowing…
It’s Tasty Tuesday!
So what do we have for you today?
Well we have the recipe for something that has been appearing in my food diary for many weeks now, the Mini Muffins!
These are especially easy to make although do require a Silicon baking tray for the simple ease of removing them and preventing them from sticking to the metal cup cake tray. The recipe is short and easy to prepare for the most basic of cooking skills.
Egg, Cottage Cheese and Ham Mini Muffins:
So how do we make them…..
- 6 Eggs
- 300gms Cottage Cheese (low fat if preferred)
- 180gms Smoked Ham (chopped)
- Salt and Pepper to season
- Olive oil to coat the moulds prior to baking
Crack the eggs into a bowl and beat by hand with a fork to ensure the mixture is completely blended.
Season with Salt and Pepper.
Add the cottage cheese to the mix and again blend by hand with a fork.
Finally chop the ham into small pieces and add this to the mixture.
Put a VERY small amount of Olive oil in each mould and smear around the case with your finger ensuring the mould has a complete but LIGHT covering of oil with no excess pooled in the base of the mould.
Then pour/spoon into the tray’s individual cupcake moulds.
Place on the middle shelf of a pre heated oven (about 160˚c) and cook for about 25 – 30 minutes or at least until the edges start to brown.
Remove from oven when cooked and allow to cool in the mould.
Once cooled pop them out and serve as a snack or a healthy on the go meal replacement.
And store any extras in an airtight container, keeping cool in the fridge.
These can be made with many different ingredients to go along with the eggs and cottage cheese. You can go with vegetarian versions with mushrooms, peppers and onions. I stick with the chopped ham pieces as I prefer them to be carbohydrate free and can take them as a perfect protein treat.
The sizes as made yield the following nutrition per Muffin
- Calories – 130
- Protein – 18gms
- Carbohydrate 4gms
- Fat 4gms
So a very healthy option to grabbing a sandwich or the like, especially when in a hurry.
FOOD DIARY:Sunday 26th July 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||175mls||Phd Diet Whey Protein||91||17||2.75||1.4|
|1||70gms||Six Seeded Brown Batch Loaf||140||8.4||18.2||6.5|
|1||Bowl||Spicy Beef, Potato, Mushroom and Peppers Stew||235||22||20||4|
|1||75mls||Semi Skimmed Milk||37.5||2.7||1.4||3.1|
|1||70gms||Six Seeded Brown Batch with Organic Peanut Butter||217||12.1||18.8||13|
A very good day food wise and even better considering I walked 13 miles on this day so absolutely burnt off everything consumed. A good day 😉
Yesterday was a return to my new workout regime and I found that even the day after the mammoth walk, I had enough energy to complete my workout and walk the dog without issue. This new regime is hopefully starting to show that it is working so as the saying goes, if it ain’t broke don’t fix it.
As ever I started with my cardio session of 14 minutes at level 4 on the bike followed by 5 minutes stepping and 6 minutes cross trainer. The cross trainer was put up to level 8 for the entire 6 minutes and I have to say I didn’t notice too much of an issue with my legs and arms when I was finished. Again I followed this up with the strength training and although it was as ever hi reps and low weights, I did continue the jump I made on the dumbells last week where I went from 3 x 30 x 8kg weight instead of 6 kg weight. All told this served to give me a Polar H7 screenshot that showed I had burned 1048 calories (including my short walk with the dog):
My walk with dog totalled approximately 3 miles over a period of just under an hour with some stops as we waited for Archie to catch up (as ever)
All of my movement today added up quite nicely and ended up giving me a Jawbone Up24 total reading of over 14,000 steps as shown in the apps screenshot:
A rest day beckons me today so although I shall be walking the dog, I shall also be trying to take it easy in some way or another although I am sure that life will soon get in the way of that!
Stay out of the fridge.