healthy – #ThisGirlEats

Ignoring Diet Culture and Finding What Really Works for ME! | #ThisGirlEats

I’ve always struggled with the idea that being fat is the “ABSOLUTE WORST THING A HUMAN BEING COULD EVER BE!!!” and, as such, have often fallen prey to the tricks that diet culture plays to reinforce this.

I’m not quite so wrapped up in that anymore, thank goodness. I still have difficulty shaking the idea that fat = bad (for myself, I hasten to add) but I’m well aware that carrying a few extra pounds isn’t the be all and end all of a person. But, as a young, impressionable teenager invested in diet culture, I’d buy all the quick-fix workout DVDs and miracle diet cookbooks in an effort to lose weight.

One fad I fell for time and time again, for example, is the teatox. These cure-all teabags that magically make you thin in a matter of weeks, with a lengthy list of natural ingredients that sound super healthy and apparently work wonders. All for a hefty price tag, of course.

These days, I understand that these quick fixes don’t work. They just are not a way of life. Eating well and exercising is the best way forward for your body, and finding exactly what works for you. As an alternative, I found a genuinely natural tea that really does help me – not for weight loss, but just as an everyday booster which is good for my body.

Green tea is brilliant for me. It’s an acquired taste – I wasn’t sold at my first sip I’ll be honest – but now I love it. I drink a cup of green tea every morning, and I really do feel the benefits. It wakes me up using less caffeine, it helps my digestion stay on track, it bulks up my breakfast so I feel fuller for longer and it tastes very refreshing.

It’s pretty affordable too. From my local supermarket you can get 400 green teabags – so at least a year’s supply – for £5.92. That works out to just over 49p per month, just over 11p per week or just over a penny per day. People think healthy, nutritious, beneficial food and drink has to cost the earth, but they don’t!

I suppose what I’m saying is stop throwing money away on short-term diet culture miracles and find low-cost, basic ingredients that can work into your everyday life and help look after you and your body in a well-rounded way. It’s difficult when gorgeous reality stars are instagramming these quick fixes, especially when you’re feeling vulnerable, but you’ve got to remember that it’s all about money for them and you are worth more than that.

It might not be green tea for you, but trust me, there’s something real out there for everyone!

I Want to Get Fit, But Joining a Gym Really Isn’t For Me | #ThisGirlEats

Every fitness freak and health guru I know goes to the gym, so I’m not here to bash it; it works, no doubt about it. Obviously it’s great to get off our butts to exercise and, for most people, the gym is the perfect place, with access to equipment, space and support that they don’t have at home. But I’m just NOT a gym person, and I can’t see that changing anytime soon.

I’ll be totally honest – I’m scared. The thought of trying to exercise – and I’m no athlete, I’ll tell ya that – in a room full of people, is my idea of hell. It’s super intimidating and a hurdle I have no interest in overcoming. I find it hard enough to pluck up the determination and motivation to work out in the first place, let alone having to worry about getting some confidence under my belt as well.

And then it’s the money. Sure, some gym memberships are affordable, but it’s very much a disposable income luxury. And before I’m bombarded with links to cheap gym subscriptions and people yelling at me “I ONLY PAY £15 A MONTH FOR MINE, I BET YOU SPEND MORE THAN THAT ON STARBUCKS COFFEE EVERY WEEK, BLA BLA BLA!” (because that’s how people yell on Twitter), yes, I understand that’s affordable – for some people. But when you’re skint, anything out of budget is an extra expense, no matter how much of a bargain it may seem to someone else. And I don’t buy Starbucks coffee, thank you very much.

Nope, if I’m going to exercise, you can betcha I’m doing it for free. Running suits me much better than any gym – sure, I’m still rubbish at it, but it doesn’t cost me a penny, it’s out in the fresh air and if I see another person and start feeling self-conscious then I just run away from them! I have spent money occasionally when it comes to exercise – a yoga mat, weights, a collapsible bike – but once they’re paid for I can get as much use out of them as I like without signing up for a membership! 🏃‍♀️

Like I said, gyms obviously do wonders for some people and if you’ve got that mentality about you then great. Good on ya. But it just doesn’t appeal to me, and I’m afraid I won’t be converted anytime soon (unless someone wants to pay for my membership and give me a private workout room, please and thank you!).

RECIPE: Five Bean Chilli | #ThisGirlEats

Chilli was probably the first meal I learnt to cook from scratch and really “perfected” (there’s always room for improvement, but my chilli is pretty damn good I’ll be honest) and it’s still my favourite home cooked meal. 🌶️

It started with beef mince, then I moved onto using Quorn or mince alternatives to experiment with different versions of my most cherished recipe. I fancied trying something new, so I thought I’d have a go at making a bean chilli which bursts with colour, flavour and texture, as well as being an excellent choice for vegetarian or vegan meals.

You could make this recipe even easier by just buying a couple of tins of mixed beans rather than buying each individually – this will shrink both the cost and ingredient list – but I prefer choosing which beans go into my chilli and having the option to chop and change each time I make it.

Beans are honestly so, so good for you. First off they count as one of your ‘Five A Day’ so, along with the carrot, onion, pepper and chopped tomatoes, you’re well on your way with this recipe! Beans also help with heart health, are a good source of protein and fibre, and keep you fuller for longer. They’re cheap, too, so make a great base for eating on a budget.

So, this is how I did it…
(Serves 4)

1. Heat up a large pan with a touch of oil (or some light cooking spray) and gently fry the onion and carrot on a low heat for 10 minutes.

2. Pretty much everything else goes in once the carrot and onion have softened. Add all of the beans (make sure you drain the ones in water), chopped tomatoes, chopped pepper, a crumbled stock cube, tomato puree and the seasoning.

3. Simmer for 10 – 15 minutes, giving the flavours a chance to develop.

4. Serve with a jacket potato, rice, flatbreads, whatever you fancy! 🍚

The prices below are the cheapest I could find when doing a comparison and are accurate at the time of publishing!

INGREDIENTS
1/2 Tin of Baked Beans – Reduced Sugar & Salt Baked Beans in Tomato Sauce – 30p – Sainsbury’s
Tin of Cannellini Beans – Cannellini Beans in Water – 42p – ASDA
Tin of Black Eye Beans – Black Eye Beans in Water – 55p – ASDA
Tin of Pinto Beans – Pinto Beans in Water – 55p – ASDA
200g Tin of Kidney Beans in Chilli Sauce – Chilli Beans in Chilli Sauce – 40p – ASDA
Tin of Chopped Tomatoes – Smartprice Chopped Tomatoes in Tomato Juice – 29p – ASDA
1 Carrot, Chopped – Carrots, Loose – 6p – Tesco
1 Onion, Chopped – Grower’s Selection Onions by Weight – 15p – ASDA
1 Bell Pepper, Chopped – Red Pepper – 41p – Tesco
Vegetable Stock Cube – Stock Cubes, Vegetable – 39p – ASDA
1tsp Tomato Puree – Double Concentrated Tomato Puree – 37p – ASDA

SEASONING
When you start frying off the vegetables, throw in some dried garlic flakes along with them. Then, once you’ve added the beans and tomatoes, season with a generous helping of paprika and cumin, a pinch of dried chilli flakes and salt and pepper to taste.

RECIPE: Cheese “Steak” Subs & Sweet Potato Fries | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1.25 per person.
What are the benefits? This recipe is low fat compared to an original cheese steak, helps you out with at least two of your five a day and, best of all, is great substitute for vegetarians!

First off, I’m super excited to share this totally delicious recipe with you! What’s even more awesome about it is that the trial run was actually carried out by my boyfriend, who is somewhat clueless in the kitchen but managed to cook this all by himself (following my very detailed instructions, of course). But more on that coming soon…

Cheese sauce is cheese sauce, I’m not gonna pretend it’s a health food. But #ThisGirlEats is all about giving food we know and love a healthier twist.

Removing red meat for aubergine rich in fibre, potassium and magnesium? That’s a big tick! Not to mention wholemeal rolls instead of sugary subs, low fat cheese sauce and a side of veggies – that’s right, sweet potato fries are vegetables!

This recipe is full of benefits and is honestly so tasty, I’d really recommend giving it a go.

INGREDIENTS
2 Sweet Potatoes, Sliced Into Chips
1 Onion, Sliced
1 Green Pepper, Sliced
3 Mushrooms, Chopped
8 Slices of Aubergine
2 tsp of Plain Flour
1/2 Mug of Milk or Milk Alternative
Handful of Low Fat Cheddar Cheese
Handful of Spicy Grated Cheese
1/2 tsp of American Mustard
4 Wholemeal Hot Dog Rolls
The pickle on top is optional!

SEASONING
When the sweet potato chips go into the oven, make sure they’re seasoned with plenty of salt and pepper, as well as a sprinkling of dried thyme and dried garlic. You’ll need the garlic, salt and pepper again to season the veggies, and the slices of aubergine will need a pinch of salt and pepper too.

So, this is how I did it…

1. Heat the oven to 200°C, lightly coat a baking tray with cooking spray or a dash of oil and spread the chips across it. Sprinkle with salt, pepper, garlic and thyme and cook for 45 minutes, turning halfway through.

2. Add cooking spray (or oil), onions and garlic to a pan and fry on a medium heat for a couple of minutes. Add the peppers and seasoning, and cook for a further 5 minutes.

3. Lower the heat, add the mushrooms and cook for a final 5 minutes. If the vegetables start to stick, add a splash of water to the pan 💦

4. With a touch of cooking spray, grill the aubergine slices for around 5 minutes on each side.

5. To make the cheese sauce, add the flour to a saucepan, very slowly pour in the milk and whisk gently with a fork over a low heat. When the mixture has been simmering for a minute or so, remove from the heat and add the cheese and mustard, stirring until melted and combined.

6. Either serve the sauce immediately or, if you’re not quite ready, return the pan to the hob but on a really, really low heat. Keep stirring too! If the sauce is allowed to cool, it’ll go thick and gloopy.

7. Serve the aubergine, toppings and cheese sauce in the rolls and plate up with the fries 🍆

Being Vegan is Awesome – But You Don’t Have to Go ‘All The Way’ to Make a Difference! | #ThisGirlEats

My friends have told me the many ethical, health and environmental reasons that they did away with animal products. I’ll be honest, none of it really stuck – I respected their views and was definitely interested, but carried on tucking into my chicken club sandwich as I nodded along. Sorry guys.

For me, the only thing that really hit home was watching Cowspiracy – for the first time ever, I really started to think about the ethics of meat and dairy.

Below are just a few Cowspiracy facts that really opened my eyes.

I want to put it out there right now – I’m NOT vegan. I’m not vegetarian. Sadly, even with these mind-boggling facts, I’m not brave enough to make the move right now – but that’s the point. I’m writing this as someone who eats meat but would still like to start making positive changes when it comes to this whole issue, at least until I get the guts to make a heavier commitment.

Perhaps I’m not ready for a full-on transformation. But after watching the documentary, my boyfriend and I decided we could definitely shake up our diets a bit – we did a few really simple things that, I hope, make a difference when it comes to the staggering consumption of animal products. And here they are…

1. The thought of drinking cow’s milk made us feel a little queasy, so we decided to swap to alternatives – hazelnut and oat milks are yummy, almond milk is great in recipes, and soya milk can be bought super cheap. 🥛

2. We used to buy eggs every week and almost always throw them away because we hadn’t managed to use them up – so we simply stopped! I can’t remember the last time we bought eggs, so that’s a lot less waste.

3. Our first attempt at cutting down on meat was to only eat one meaty meal a day – for example, bacon sandwiches for breakfast meant we wouldn’t eat meat for the rest of the day. If we planned pepperoni pizza for dinner, we’d have a veggie lunch. It’s easy, really.

4. What started out as a way to make our food shop cheaper actually turned into a conscious ethical decision – all our weekday meals are now veggie (vegan on a good day!) and we only let our carnivorous side out on weekends, or when we’re ordering in / buying out.

I really do try to make better choices. I try to buy cheese and tomato pizza instead of meat feast 🍕 order mixed bean instead of chilli con carne 🌶️ choose mushroom tagliatelle instead of lasagne 🍝. I’ve gone from eating ham sandwiches every lunchtime to eating meat twice, maybe three times, a week. It’s not perfect – but it’s better!

I’m definitely not one to preach about what you “should or shouldn’t” eat. Like, at all. I just want to show anyone who is reconsidering how they consume animal products that yeah, going vegetarian or vegan is scary, especially if it’s an alien concept. But you don’t have to go cold turkey (excuse the pun)! If we all make little changes, just try to cut down or choose alternatives every once in a while, the impact really could be huge.

Think about it.

RECIPE: Red Lentil Spaghetti “Bolognese” | #ThisGirlEats

Serves: 4
How much does it cost? This cost me less than 50p per person.
What are the benefits? This lentil bolognese is an excellent source of veggie protein, as well as easily supplying you with two of your five a day and makes a brilliant vegetarian-friendly meal.

This all started with me buying lentils for a curry about three months ago and having half a bag leftover sitting in the cupboard. I’ve not cooked with lentils much so I didn’t really know how to use them up, but I don’t like to waste food so I began searching online for inspiration…

There are loads of lentil curries out there, even some lentil chillies, so I was really spoilt for choice when it came to ideas. During my research I discovered lentils are often used to bulk out vegetarian meals because they’re a great source of protein, have tonnes of texture and are super filling.

So, with this in mind, I made a swap, taking the mince meat out of traditional bolognese and sneaking lentils in its’ place for a hearty, healthy pasta – and red lentil spag bol was born!

INGREDIENTS
1 Mug of Red Lentils
2 Medium Onions, Chopped
2 Large Mushrooms, Chopped
Handful of Sweetcorn, Fresh or Frozen (if using)
1 Tin of Chopped Tomatoes
1 Tbsp of Tomato Puree
1 Stock Cube, Crumbled
1 Litre of Boiling Water
280g Wholewheat Spaghetti

SEASONING
First thing to add is the dried garlic flakes, which go in with the onion. After that, sprinkle a few chilli flakes, a hefty dose of dried oregano and dried basil, salt and pepper when it all starts to simmer. A couple of minutes before serving the bolognese, throw in some mixed herbs too.

So, this is how I did it…

1. Spray a large, deep pan or dish with cooking spray, or splash in a small drop of oil. Cook the chopped onions and dried garlic flakes on a medium heat for a few minutes, until soft.

2. Add the lentils, mushrooms, chopped tomatoes, tomato puree, a crumbled stock cube, one litre of boiling water and seasoning. Stir and simmer for 30 – 40 minutes.

3. If you’re adding sweetcorn, throw it in for the last 10 minutes of cooking.

4. Cook the spaghetti in salted water according to packet instructions – usually 10 – 15 minutes.

5. Serve (with grated cheese and garlic bread, if you want to make it even more awesome! 🧀)

RECIPE: Oven-Cooked Sweet Potato Fries | #ThisGirlEats

Serves: 1
How much does it cost? This cost me less than 50p per person.
What are the benefits? These fries are 1 of your 5 a day, are low fat, and make a great vegan side dish.

I’ve always assumed I don’t like sweet potatoes. It’s just sort of always been a thing for me, like, “Sweet potatoes? No thanks.” It’s an instant reaction. But they seem like something I should like. So this week I tried making sweet potato fries at home as a last-ditch attempt to jump on the foodie bandwagon – and LOVED them!

It depends how you wanna serve these – I had them on their own for lunch, so I just cooked up a whole sweet potato for myself. I was ecstatic to find there’s a way to essentially just eat a big bowl of fries for lunch and feel great afterwards.

You can get a sweet potato for around 35p and you’re pretty much sorted, so it’s a definitely cost-effective option. Not only that, but sweet potatoes are, of course, a vegetable, so you’re now using a side of delicious fries as one of your five a day!

INGREDIENTS
1 Sweet Potato, Sliced into Chips

SEASONING
For me, seasoning is key for this recipe, adding a healthy dose of flavour helped me scoff down with delight something I would’ve previously avoided. Coat the fries with a sprinkle of salt (try onion salt for an extra burst of flavour!) and pepper, a pinch of garlic flakes and a handful of rosemary, dried or fresh.

So, this is how I did it…

1. I’m not really familiar with cooking sweet potato, on account of inexplicably not eating them for most of my life, but hacking away until it resembled chip-shaped chunks. Seemed to work out fine.

2. Lay the fries out on a baking tray, cover with a small amount of oil (I was afraid cooking spray wouldn’t crisp up properly – but feel free to try it!) and season with salt, pepper, garlic flakes and rosemary.

3. It was a complete guess, but I cooked on 220°C for 20 minutes, turning them over halfway through and they turned out fine. Crispy and, to my surprise, utterly delicious!

*Crispy, tasty, oven-baked sweet potato fries*

What I Learnt From Publishing My Most Embarrassing Food Habits Online

If you’ve kept up with #ThisGirlEats, you’ll know I spent the last month or so keeping a food diary published it for all the world to see 😬

It was all about learning to live a healthier lifestyle. I wore my bad habits like a badge, telling everyone that yes, I can eat a whole pizza on a Tuesday night all to myself. I can’t say I always wore this badge proudly – but I wore it nonetheless.

It’s easy to munch your way through half a pack of biscuits in front of the telly and not even notice; it’s easy to grab a hot chocolate every lunch break and think you’re just treating yourself. Writing down every morsel I consumed – no matter how embarrassingly gluttonous – forced me to take a look at what I was putting in my body.

Sometimes it was hard. Really hard. But it made me realise I’ve got some serious bad habits that need to be squashed immediately if I want to move forward with a healthier lifestyle.

I learnt loads about myself by doing this, but these are the five main changes I need to make after reflecting on my 30-day food diary.

Cut out the fizzy drinks every. damn. lunch.
Choosing the “diet” version isn’t a free pass when it comes to fizzy drinks. I’ve had it in my head that a fizzy drink will make me feel more full or give me more energy for the rest of my shift, but it was getting out of hand. Now I choose squash or water with my lunch at work, and find it easily cuts out five fizzy drinks a week. Five! 😱
Please stop ordering takeaways – for your health and your bank balance!
Throw out the menus. Block Just Eat from all home devices. Delete the Dominos app. Desperate times call for desperate measures and, after logging my eating for just one month, I realise my lack of willpower when it comes to ordering in is getting DIRE. It’s a lethal cocktail of junk food cravings and plain ol’ laziness, but it reeeeeally needs to stop! I can’t afford it, and my body can’t either!
Five-A-Day is a minimum, not an achievement! 🍏
I’m not too bad when it comes to fruit and veg. I pack meals full of vegetables, and I’d say I hit the Five-A-Day target at least 75% of the time. But it’s not something I’m conscious of – if I eat them, I eat them. If I don’t, I don’t. I think I’d really benefit from just being more aware, planning ways to fit at least five portions of fruit or veg in every day – stick an apple in my lunch, throw some salad on the plate, chuck an extra veggie into the pot of chilli con carne. Just something to think about.

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Packed lunch isn’t just for the playground, y’unno.
I’m a decent cook. I’m creative. I’m passionate. If I took lunch to work everyday, it’d be more than a dried-up ham sandwich and a pack of ready salted. Pastas, wraps, club sandwiches, salads… There are loads of lunches I can make at home which are tasty and satisfying. I’d save some pennies, and they’d definitely be better for me than whatever I find in the work food court!
For God’s sake, get off your butt and do some exercise!
I am SO BAD AT EXERCISING. Don’t get me wrong, when I go out for a run or do some yoga in my living room I always feel better. Heck, even just going for a long walk every day – which we did in the summer – makes me feel healthier. But the THOUGHT of it? Nah. Sitting on my sofa right now, wrapped in a fluffy blanket with a cuppa, there is literally no part of me that wants to get up, whack on my sports bra and go for a run. I know I should. I know that making the effort to do a little more exercise every day will make probably the biggest difference to my health. I just need to leap over that mental barrier and get some motivation. Any tips?!

RECIPE: Bacon, Pepper and Avocado Salad | #ThisGirlEats

Serves: 2
How much does it cost? This cost me less than £1 per person
What are the benefits? This recipe is low in carbs, low in sugar and mounts up to 2 portions of your 5 a day

I don’t know about you, but I’ve never really been a big salad person. I suppose it really depends on what else you put in with it, because I can’t imagine anyone loving just a few limp lettuce leaves!

So I’ve created one that’s brilliant for me and works with the things I love to eat, as well as still being quite healthy – who knows, it could be perfect for you too!

It’s a great low-carb lunch option, if that’s what you’re after. Not to mention, it also contributes to your five a day, and avocado is full of healthy fats to help keep you full all day long.

INGREDIENTS
4 Slices of Back Bacon, Chopped
1 Avocado, Peeled, Stone Removed and Chopped
1/2 Red Bell Pepper, Sliced
Half a Bag of Pre-Prepared Salad

SEASONING
There wasn’t too much seasoning involved in this one, just some black pepper and garlic added to the frying pan last-minute. You don’t even need salt as the bacon does that for you, but you could add some salad dressing for extra flavour if you wish.

So, this is how I did it…

1. Firstly, spray a frying pan with cooking spray or a small drop of oil and allowed it to heat up before chucking in the chopped bacon and cooking for roughly 10 minutes, until the bacon is all lovely and crispy.

2. Add the peppers to the pan after about 5 minutes of cooking the bacon, just enough so they aren’t raw but still have a crunch, and cook for about 5 minutes.

3. The chunks of avocado go into the pan for the last minute or so of cooking – this is optional, but I prefer my avocado to be warm here, so I cooked it for just enough time to simply warm it through. At this point, also add some black pepper and dried garlic to the pan for flavour.

4. Take the ingredients from the pan and add to a bowl of salad, stir it all through and you’re done!

Tips & Tricks

You know what else would go great with this? Halloumi, of course. It’s great with everything, and could turn this into a veggie-friendly salad.

If you’re feeling adventurous, you don’t have to buy a pre-packaged salad – that’s just laziness on my part! Make your own up and create the absolutely perfect dish for you.

It makes a great lunch, but you could also shrink this down to a small side salad or bulk it up for a full dinner meal. The choice is yours!

RECIPE: 3 Super Smoothies to Start Your Day | #ThisGirlEats

For me, smoothies are the answer to everything. Don’t have time for breakfast? Make a smoothie. Need more fruit in your diet but can’t be bothered to actually sit and eat it? Drink a smoothie. Kinda peckish but don’t want to give in to junk food temptation? Have another bloody smoothie.

I use a Blend Active Pro to make my smoothies – they’re simple, easy to clean, come with their own bottles and you can get them for around £20 online.

These are just three of my own favourite smoothie recipes, all of which take about 30 seconds in the smoothie maker. Couldn’t be simpler!

Berry Burst & Banana
High in antioxidants and potassium, great for your immune system!

INGREDIENTS
90g Frozen Berries
1 Medium Banana
200ml Skimmed Milk (or milk alternative)

Vegan Choco-Nana
Oats are full of fibre and keep you fuller for longer!

INGREDIENTS
1 Medium Banana
200ml Soya Chocolate Milk
15g / 2tbsp Porridge Oats
Handful of Ice Cubes

Pinapple Sugar Rush
This will give you a quick zap of energy, not to mention loads of vitamin C!

INGREDIENTS
115g (or roughly 3tbsp) Pineapple Chunks
Small Pot of Low Fat Fruit Yoghurt
200ml Fresh Fruit Juice
Handful of Ice Cubes