Page 19 of 19

SALSA BOATS aka DEVILED EGGS

This is one of the simplest dishes to make. Make more in advance and store in a Tupperware in the fridge for a high-protein snack when you get a bit peckish or when you have limited macros left.

4 eggsthumbnail_IMG_6275

2 tbsp. Dijon mustard

OR

1 tbsp of strong mustard

salsa for topping

Hard boil the eggs, after boiling put them in cold water to cool. When you start to peel the shell off, it will come off easily.

Halve the eggs, remove the egg yolks and put them in a bowl, add mustard and mix well. Spoon the mixture evenly into the egg white halves. Top each egg with a teaspoonful of salsa and a mint leaf. You won’t regret it! 😉

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And if you haven’t read my recent post on busting two myths, here it is!

CHOLESTEROL & SATURATED FATS .
Today I’m going to bust two myths! I just do NOT see this info being spread anywhere so it’s time to change that. 🔥
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Every time I have a chat about eggs (and another demonised food – pork), the main questions are “Aren’t they high in cholesterol and saturated fats?” So let me hit you with some cold hard facts. 😊
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FATS in general have been demonised since The Seven Countries study in 1958. It was revealed that countries with high fat consumption also had the most heart disease. As a result of that, for the first time ever, the public was encouraged to eat less fat and more carbs.
❗️The part no one ever tells you – this study has always been criticised because Ancel Keys cherry picked his data to support his hypothesis. .
✅In 2014 researches pooled the results of 72 studies that looked at the same link and found NO significant evidence of saturated fats increasing the risk of heart disease and unfortunately also no evidence of omega-6 and omega-3 fats protecting the heart (I know, I was surprised myself!).
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❌Despite the conclusion of there being no need for high polyunsaturated fats and low saturated fats consumption, NHS and BHF continue to recommend the restriction because they believe further studies are needed. 🤷🏻‍♀️
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✅I’ll leave you to make up your own minds!
CHOLESTEROL – When people are told to lower their cholesterol, they immediately cut out eggs and some meats. Before you do that, here are some facts that the GPs fail to mention?! 😳
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Big fat fact: Cholesterol consumed via food DOES NOT affect blood cholesterol levels. ‼️
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25% of your total cholesterol should be ‘good’ cholesterol (HDL). ✅
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Exercise raises the levels of HDL – athletes may have a high total cholesterol level but their HDL % is also likely to be higher. ✅
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Soluble fibre intake helps to lower total and ‘bad’ (LDL) cholesterol because it reduces the amount of cholesterol absorbed into the bloodstream. Soluble fibre is found in fruits and vegetables, pulses and oats. ✅
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More info on fats tomorrow! 🙏🏼

Greek Salad

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  • 3 tomatoes, cut into wedges
  • 1/2 cucumber (150g), sliced
  • 1/2 red onion, thinly sliced
  • salt and pepper to taste
  • 2 tbsp olive oil
  • 1,5 tsp dried oregano or basil
  • 75-100g feta cheese
  • black Greek olives (I didn’t have any; I would have loved them!)

Rule number 1 is to not just throw everything together at once! Combine tomatoes, cucumber and onion in a bowl. Then sprinkle with salt and let sit for 5-10 minutes.

TIP! Letting the salted veg sit before adding oil allows for the natural acidic juices from the tomato to combine with the olive oil. This way there’ll be no need for lemon juice or vinegar.

Then add olive oil and sprinkle with your choice of dried herbs plus grind black pepper to taste. This makes 2 servings as a side or 1 main. Add feta accordingly.

Enjoy your summery salad! And if you have a moment, click on my Instagram feed on the right and go read about the thermodynamic effect of foods. You’ll discover what food groups are extra useful for us to eat!