Recipe: Creamy Quinoa & Vegie Salad

I’m lucky enough to have a full kitchen at work, so I often have a filling hot meal for my lunch. However when I’m traveling for work, life isn’t so easy.  I’ve been experimenting, trying to come up with a meal that can be made on the road, and is also tasty and filling.  The following is makes a decent amount – I normally get 4 good servings out of it.  Serve with some plain greek yogurt to the side.  This version uses hummus, but if you want to experiment, try some other low-kj dips instead!

I often make this in motels that just have a microwave – takes about 30mins to cook the quinoa plus an extra 5mins or so once the carrots have been added, depending on the microwave settings.  To keep it fresh, I normally individually portion out the greek yogurt into small takeaway containers (you can buy them from $2 shops), and mix just before eating.

 

Nutrition Info

Average serving with 50g of greek yogurt is 1380kj.  53g carbs, 5g fat, 17g protein, 974mg sodium, 16g fiber.

Ingredients

  • 2 cups water
  • 500ml vegetable stock
  • 170g dry quinoa (approx 1 cup)
  • 250g broccoli (approx 1 bunch)
  • 300g cauliflower (approx 1/2 bunch)
  • 300g carrots (approx 4-5)
  • 1 tsp crushed garlic
  • 2 tsp Nando’s hot peri peri sauce
  • 2 leaves fresh mint, shredded
  • 2 tsp balsamic vinegar
  • 100g hummus (Coles “Light Hummus Dip”)
  • greek yogurt to serve (approx 50g per serve) (Chobani “Plain Non-fat Greek Yogurt”)

Method

  • Mix the vegetable stock and water, and bring to a boil.
  • Add in the quinoa and boil for about 12 mins.
  • Meanwhile, steam the broccoli & cauliflower in the microwave, dump in ice water and set aside.
  • Add the carrots to the quinoa and boil for a further 7 mins.
  • Take off the stove and allow to cool.
  • Mix the garlic, Nando’s sauce, mint, vinegar and hummus through.
  • Fold vegetables and mint through, serve with yogurt to the side.

Must. Get. 10000. Steps.

Late last year for my birthday, I requested a Fitbit.  It was a spur of the moment thing – I’d seen them discussed on Whirlpool, and thought it sounded kinda cool.  I didn’t realise then that this would start me on a journey that would lead to both an increase in my fitness levels and a decrease in my weight.  To begin with, it was just a cool toy to play with.

The Fitbit is essentially a pedometer that counts steps and (if you have the ‘One’ as I do) stairs.  This in turn enables it to work out your distance traveled and calories* burnt.  What separates it from old ‘dumb’ pedometers is that it also has an online dashboard and an app for your phone/tablet that lets you see all these numbers.  There’s even a social side to it – add friends, cheer them on and compete with them.

You simply set your goal (a recommended goal is 10,000 steps per day, but you can increase or decrease it) and off you go.  The Fitbit syncs to the online dashboard via certain smartphones/tablets, or by a dongle you can use with your computer.  If your main form of .  If your main form of exercise is step based (eg walking, running etc), the Fitbit is great (if it’s something else eg cycling, weights etc, a HRM might be better suited). I find myself checking it through the day, and moving more if I’m not close enough to my goal (I’ve been known to run on the spot to get to goal!).

There are other similar products on the market, and I imagine they work in a similar way.  As above, I have the ‘One’ which clips onto my clothing.  From comparisons with others who have the ‘Flex’ (bracelet) version, it is a little more accurate in that it doesn’t count arm waves as steps.  The One has a screen that shows your current activity (number of steps, stairs, cals burnt etc).  I prefer the One because I’m big on wearing bracelets, but there are disadvantages.  You need to remember to clip it onto your clothing, and just as importantly, remember to take it off before throwing your clothes in the washing machine (it isn’t waterproof)!  I did have problems with getting the dongle to sync via my computer when I first received it, but Fitbit replaced it for me with no dramas.  I’ve also had issues when traveling in the truck – the other day it recorded over 30,000 steps whilst I was traveling!  It’s easy enough to override these ‘steps’ though, via the app or online dashboard.

It’s no exaggeration to say that my Fitbit has changed my life – I’ve gone from minimal exercise (honestly, a day with no extra effort is about 2000 steps for me) to going for a 6km walk every morning.  It’s changing me for the better, I’m loving getting outside and it’s exercise that I can easily continue when I’m away from home (and see more of my destination than I normally do!).  After about 4 months of continuously hitting 10,000 steps per day, I decided I wanted to work on lowering my weight, which is when MyFitnessPal, FitBit Aria (wifi scales) and TrendWeight came into play.  But that’s a discussion for another day!

*nb calories is used in the USA, whilst kilojoules tend to be used in Australia (some of our food packaging has both listed).  I try to work in kj for the most part, however some apps (such as Fitbit) only allow for calories.  1 cal = 4.1868 kj.

Recipe: Pumpkin Pie & PB Overnight Oats

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After my morning walk, I like to eat a filling and yummy, but low kj breakfast. The following is my first “overnight oats” recipe.  I intend to play with the base recipe, and try other variations in the future.  Makes about 4 serves, at about 200g per serve (ie a hearty serve!). I’ve kept it in the fridge for four days with no issues. Top with fresh strawberries and bananas to serve, can be heated if preferred.

This version is particularly pumpkin-y just because I like pumpkin! Pumpkin is great to add bulk without adding many kjs, and makes the dish deliciously creamy. It also isn’t super sweet. Increase the sugar and decrease the pumpkin as you desire.  I like to take this away on the road with me when I go away for work – I’m normally away for more than 4 days, so I mix up the dry ingredients before I leave into a zip lock baggy, then add the milk and pumpkin when I arrive. If I don’t have access to a microwave, I forgo the pumpkin.

 

Nutrition Info

Average serving with 1 banana (80g) and a couple of strawberries (40g) is 1365kj.  55g carbs, 7g fat, 10g protein, 83 mg sodium, 11g fiber.

Ingredients

  • 15g black chia seeds
  • 150g rolled oats
  • 24g PB2
  • 10ml vanilla essence
  • 8g brown sugar
  • a decent couple of shakes of cinnamon
  • half a pinch of ground cloves
  • pinch of ground nutmeg
  • pinch of ground ginger
  • 400ml almond & coconut milk
  • 250g steamed, mashed pumpkin

Method

  • Super simple – just mix together and put in fridge overnight.  Serve cold from the fridge or heat up in the microwave.

Things are a changing

With work getting more and more intense, my traveling time has become less and less. And with more time spent in Australia than out of it, I’ve come up with a “hobby” to entertain myself until I next travel – weightloss. “Hobby” might seem an odd way to describe it, but that’s truly what it has become – I now spend a lot of time planning my next meal, the next walk I’m going to take and what technology would best help me.

And so the focus of my blog is changing. Once only a travel blog (admittedly, with an emphasis on food, because I do love food!), I plan on blogging more on fitness, health and food in amongst my travel updates. Change is coming!

Busing it over the border

Land borders are still a bit of a novelty to me – despite my extensive travels, I’ve only crossed one other land border (other than in Europe), and that was many years ago between China and Mongolia. This time, I caught a bus from Singapore to Malacca. I ended up choosing Luxury Bus for a couple of reasons: they pickup from the Concorde Hotel, which its downtown Singapore (as opposed to the main bus station, which is out of the way), I was able to book online, and they dropped off at the Casa Hotel in Malacca – only 5 minutes from my hotel, and significantly closer than the main bus station.  The bus itself was very nice – only 3 seats per row, with personal TV’s in each (I managed to watch Yogi Bear and Shrek on my trip). About 30 minutes from the city centre, we hit the border and went through immigration and customs. At immigration everyone jumped off the bus (leaving luggage behind) and had their passports stamps (make sure you don’t lose your departure card when you first arrive into Singapore – I thought I had, which caused problems for a moment). The bus then took us to customs, where we took all of our luggage, had our passports stamped again and declared anything if necessary. Very quick procedure, with everyone very insistent that you double check your visa yourself – apparently there have been issues with people smuggling and the such, so you need to check you for a stamp, and it has the correct date on it.

At this stage we had a tour guide join us on the bus, who proceeded to let us know a little of the history of the area, and pointed out important landmarks as we passed them. There was a quick stop an hour later for every one to stretch their legs and go to the toilet. Plenty of food and drinks for sale – be aware that there was no atm nor money changer here (I don’t know if all the buses headed for Malacca stop at this particular rest stop, but it certainly looked like it). They do accept Singapore dollars, S$1 = RM 2 (ie not a great rate!). In Singapore I bought a $50 M1 SIM card because it would work in Singapore and Malaysia – in hindsight I should have gotten a cheaper SIM in Singapore, and just bought a local SIM here (I didn’t look too closely, but there was definitely someone selling DIGI sims).

After our quick stop it was full steam to Malacca – all in all we left Singapore at 8am and arrived in Malacca at about 1:30pm.  We were dropped at Casa Hotel, however the tour guide gave me directions to Hotel Puri, so off I went. The historic area of Malacca is quite small and easy to navigate, so I found the gorgeous hotel quite quickly.

Malacca is a gorgeous area and I wish I had of had more time there. I managed to see most things, wandering around on my own, and also jumped on a river cruise. Everywhere I went there were rickshaws decorated Hello Kitty style (there is a Hello Kitty World not far from here), belting out Ganham Style, I even saw a weeding couple posing for photos in one!

I’m my short stay, I also managed to try some of the local foods – chicken rice (yum!), satay chicken (yum!), pineapple tarts (yum!) and durian cendol (ummm…). The durian wasn’t really to my tastes, but I can now say I’ve tried it!

I’m now on the bus from Malacca to KL – these busses leave from Malacca Sentral regularly, and I think it should take about 2 hours. This time I went with KKKL – the bus it’s similar to the Luxury one, however no personal tv’s… then again this bus did cost RM 12.2, significantly cheaper than the Singapore – Malacca one!