AEM Health and Fitness

Courgette spaghetti  gratin  with  The spiralizer ... Kitchen magic:  The spiralizer turns vegetables  into noodles !   Serves : 4/6 people  Preparation time:15/20min INGREDIENTS: 4-6 courgettes (depending on size) 1 large clove garlic, finely chopped grating of nutmeg to taste some milk 55g (2 oz) grated cheese pinch salt and pepper DIRECTIONS: Wash Courgette and spirulize them, and then put in a clean cloth and squeeze out the excess liquid. Grease a suitable oven dish with thin coating of butter or olive oil. Layer the oven dish with spaghetti courgettes, chopped garlic and little grating of nutmeg between the layers, until all the courgettes have been used. Season with the salt and pepper. Cover with some milk then cover with the grated Cheese. Cook in medium oven until golden brown. et Voila ! visit >>> http://aemhealthandfitness.com/services-for-adults/ 

Surprise Whole grain  Egg fried rice SERVES : 3/4 PREP TIME: 10/15MIN INGREDIENTS: 3 cups cooked whole grain rice / whole grain Basmati rice  (day old or leftover rice works best!) 3 Tablespoons oil 1 cup frozen peas and carrots OR use whatever you have leftovers (chicken, broccoli etc ..) 1 small onion, chopped 2 teaspoons minced garlic 2 eggs, slightly beaten (3-4 Tablespoons soy sauce) INSTRUCTIONS: Cook  whole grain Basmati rice Prepare the garlic & onion finely chopped On medium high heat, heat the oil in a large wok/pan . Add the peas/carrots mix or your very own surprise left overs mix !!!! , onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side, then pour eggs on the other side of pan / wok. Stir fry until scrambled. Now add the rice, onion, garlic (and soy sauce) and blend all together well. Stir fry until thoroughly heated et Voila ! Remember to visit ...

Delish Salmon Patties We all know the benefits of eating fish :) here is a reminder: Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.   Ingredients 2 (5 ounce) cans boneless skinless pink salmon 3 small onions, sliced thin 1 tablespoon minced ginger 2 teaspoons minced garlic ¼ teaspoon salt ¼ cup Breadcrumbs 1 egg ½ teaspoon coconut oil / spray Instructions making 6 patties Combine salmon, onions, ginger, garlic and salt in a large bowl and mix well. Add breadcrumbs and egg and mix gently to combine. Form into 6 patties. Heat coconut oil/ spray in a large pan over medium flame. When hot, add salmon patties. Cook without disturbing for 4-5 minutes or until bottom is golden and crisp, then gently flip with a panc...

Delicious cinnamon baked apples :) The house smells just divine while cooking them !   Ingredients / shopping list 2-3/4 pounds red apple (6- red apples depending on size) 1 tablespoon ground cinnamon 1 teaspoon ground nutmeg 1 teaspoon butter 3 tablespoons and 1-1/2 teaspoons water (1 ounce brown sugar) (1 tablespoon vanilla sugar) Which apple to use ? Gala Apple: w ith a crisp bite and a mellow sweetness, the Gala complements any recipe-you can even get away with using less sugar / no sugar because of it's natural sweetness. The crispness helps it retain its shape throughout baking so it doesn't get mealy. Prep 15 min - Cooking 45 min Directions Preheat oven to 350 degrees F (175 degrees C). Grease a large baking dish with the butter. Mix (brown sugar, vanilla sugar,) cinnamon, and nutmeg in a small bowl. Wash the apples, remove core of each apples and dispose them evenly on the baking dish. Pour in each apple centre some of the ready spic...

BLUEBERRY POWER SMOOTHIE Ingredients / Shopping List 1 cup frozen blueberries 1/2 cup vanilla yogurt 1/2 cup milk 2 teaspoons honey Chia seeds/ ground flax seed Makes 1 large smoothie or 2 smaller ones.  Directions Combine all ingredients in a blender and blend until combined and frothy. Make it more liquid by adding a bit of milk/almond milk or water if you prefer more liquid. You can also add more goodness with a tablespoon of chia seeds/ ground flax seed it also gives more texture to your smoothie! If you are going to use water instead of yogurt you could add a cup or two of protein powder for extra protein especially if your smoothie is for breakfast or post workout ;) Decorate the glass and serve straight away or serve it in a takeaway bottle on the go. Special Information 1. Prepare ahead your “smoothie frozen bags”: Use zip-close / freezer bag with your pre-cut / ready fruits. ...