Category Archives: Fight against fat

Savoury beet protein smoothie


Having raw eggs may cause health problems. To eat healthier I tried this recipe.

I found only hard boiled eggs in my fridge and cooked beetroots,  milk etc. I decided to start the day with a salted,  spicy smoothie.


3 hard boiled eggs

1 small cooked beetroot 2-3 cm in diameter

150 ml skimmed milk

1 tsp mustard

1 tsp kimchi paste

1 tbsp tomato paste

Salt and ground black pepper


Put everything together in your magic bullet smoothie maker. Blend until it makes a smooth fluid. Season and use.


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Mango protein smoothies no. 1

With its perfect combination of sweet and sour, mango complements the rich taste of creamy cheeses, balances the heat of smoky dishes, and intensifies the flavors of other tropical fruits. This versatile fruit pairs well with apple, berries, caramel, citrus, coconut, melon, vanilla, and cinnamon.

To prepare mango flavoured protein smoothies I will try different pairings.


4 eggs whites

Mango purée


Frozen mixed berries

Caramel or caramel sauce


I’m using magic bullet smoothie maker.

It’s easy to use and easy to keep clean.

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Redcurrant chocolate protein smoothie


3 eggs

1-2 tbsp redcurrant jam

1 sachet Cadbury hot chocolate drink powder

100 ml milk


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Chicken piccata in savoury bacon and gherkin sauce


Chicken breast fillets

Flour to dust

Salt and black pepper

Oil to fry

Diced bacon

Chopped onion


Tomato paste

Chicken bouillon plus 200 ml water

Diced gherkins

Mixed herbs

Salt and black pepper


On a little oil fry diced bacon.

When it turns a little red,  add chopped onion and stir fry until it becomes translucent. Add one or two teaspoons of flour and fry. Add one tablespoon tomato purée and one chicken stock cube and 200 ml warm water. Boil. Add mixed herbs like marjoram,  thyme, Provence herbs,  salt and black pepper. Simmer on medium temperature.

In the meantime cut chicken breast in two thin fillets.  Season with salt and black pepper. Dust with flour and fry on one tablespoon of oil for two minutes on both sides. Add to the sauce and simmer for ten minutes under cover.

Season with hot sauce if you like hot flavours. Add chopped gherkins. Finish with one tablespoon of yoghurt or sour cream. Bring to the boil and serve.

The chicken will be render,  the sauce a little hot and sour from the gherkins.

I like it,  I hope you will love it too.

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Chicken piccata in cheesy parsley sauce

Chicken piccata in cheesy parsley sauce

The good old chicken breast in a ready to use parsley sauce with linguini.


1 pckt Lidl parsley sauce

Salt and black pepper

Parmesan cheese

Chicken breast fillets

Garlic paste

French mustard

Salt and black pepper

Flour to dust

Oil to marinade

Oil to fry


Cut the chicken breast fillets to one-finger thick fillets.

Marinate in oil-garlic paste-salt-black pepper marinade (rub the fillets in that mixture).

Normally I keep the fillets rubbed with this marinade in a plastic box in the fridge.

With the back of a teaspoon spread French mustard on one side. Dust with flour and fry on both sides for 2-3 minutes per side.

In the meantime open the packet into a bowl,  add the desired amount of milk and the same amount of water to the sauce mixture. When the fillets have a little colour remove from the oil.

Discard the oil and pour the sauce mixture into the pan and bring to the boil.

Season with salt and black pepper.

At this point add the fillets and simmer for 10 minutes.

In the meantime cook the linguini.

Remove the fillets from the sauce (keep warm) ,  add the parmesan and simmer until it thickens. Add the pasta to the sauce.

Serve piping hot with the fillets on top of the pasta.

Garnish with chopped parsley.




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Chicken breast a’la milanese with black pepper sauce

To continue chicken main recipes for my protein diet,  I combined the breaded chicken with black pepper sauce.

The sauce I prepared is a Lidl from the shelf product. I thought I would try it with chicken breast. The sauce had a fairly nice flavour,  I didn’t have to add anything. It was mildly pungent and made the chicken’s flavour better.

Good choice.

I had green leaf salad: iceberg  with baby Spinach and a glass of gewurtztraminer.

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Turkey breast caprese roll


Turkey brest


Sun dried tomatoes


Eggs bbeaten


Oil to fry


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Chicken piccata in mustard cream sauce

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Chicken piccata with caper and cream sauce

Fitness chicken breast.  If you marinate the fillets in flavoured oil it will be more tenderer.


2 chicken breast fillets

Oil to marinate

Herbs like provance herb mix

Garlic cloves

Oil to fry

2 tbsp Chopped onion

1 tbsp Ginger paste

1 tbsp capers,  chopped

100 ml white wine

1 cube chicken stock

400 ml water

100 ml double cream

Crushed black pepper


Marinate the fillets in oil flavoured with provance herb mix for overnight.  

First fry the fillets on a little oil on both sides and remove and keep warm.

Add the onion and ginger, and capers to the remaining oil,  fry stirring.

Add the white wine. Then add water and chicken stock cube. Simmer,  then put back the chicken fillets. Season with crushed black pepper.

Add one tablespoon herb butter. Simmer for 5-10 minutes,  then add sour cream or double cream. Simmer for a few minutes and serve.

A side dish can be

Potato with butter and parsley

Steamed broccoli

Steamed asparagus

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BBQ lamb skewer with couscous and roast sweet potato chunks

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