Peanut Butter & Jelly Cookies

Hi Ladies,

This is the 'slimming' cookies that I want to share and YES its HEALTHY



Ingredients:

1⁄2 cup peanut butter
1⁄4 cup vanilla protein powder
1⁄4 cup dried mulberries
1⁄4 tsp cinnamon
1 tsp vanilla extract
1 tbsp coconut oil
1⁄4 cup peanut flour
pinch of Himalayan sea salt
optional 1⁄4 cup strawberry chia jam

Method:

Preheat oven to 180C
Line a large baking sheet with baking paper and set aside.
Add all the ingredients except the Strawberry chia jam to a food processor and mix until it forms a dough. The dough should be easy to form into balls.
If the dough is too crumbly, add a touch more peanut butter or water to your mix the until desired consistency is achieved. Alternatively, if dough is too wet or sticky, add slightly more peanut flour.
Once the dough is easy to handle, roll it into golf-ball sized shapes.
Next, indent the tops with a spoon to make a cute well for the strawberry chia jam.
Fill each well with approximately 1 to 1 1⁄2 teaspoons of strawberry chia jam.
Bake for 10-15 minutes until the cookies are lightly golden.

You can eat it as your mid-afternoon meal or even as your dessert (if you eat 6 times a day)

xoxoxo

Mutia

Strawberry Goji Smoothie

Hi ladies,

Another smoothie recipe :)



Strawberry Goji Smoothie

1 Cup frozen Strawberries
1.5 Tbsp Lucuma Powder
1.5 Tbsp Goji Berry
1/4 tsp Camu Powder
1 Cup Almond Milk

Blend all ingredients together.

NUTRITION INFO:
Per serving: Total Calories: 1125; Protein: 2.1g; Carbs: 23g; Fat: 1.3g; and Fiber 2g

xoxoxo

Mutia

Clean Prawn Pilau using 10 Grains

Assalamualaikum ladies,

Here is another clean recipe

Clean Prawn Pilau using 10 Grains



Ingredients:

3 tbsp Coconut oil
1 cloves garlic
1 large onion
1 tsp ground cumin
1 tsp ground coriander
1 tsp curry powder
Few thyme sprigs
Salt & Ground Black pepper
10 prawns
2 cups cooked 10 grains

Method: Fry onion, spices, thyme and garlic in coconut oil on low heat for 3 minutes.
Add cooked 10 grains and allow flavours to infuse by simmering slowly. Add prawns last, and cook through.

The recipe is for 2 people.

Xoxo

Mutia

Tropical Detox Smoothie

Hi Ladies,

Below smoothie is a must to have ... it taste delicious, its healthy and it give you glow on your face the next day (It give me glow on my face)



Tropical Detox Smoothie

1 cup frozen mango
1 tablespoons Navitas Naturals Lucuma Powder
1 tsp Wheatgrass Powder
1/2 cup organic apple juice
1/4 cup almond milk
1 tablespoons lemon juice
1 tablespoon chia seeds
100 ml Water

xoxox

Mutia

Clean Banana Bread French Toast

Ladies,

This breakfast recipe a must to eat because its so delicious.



Ingredients:

French Toast:
1/3 mashed banana (mashed really well)
1/4 cup egg whites
1/4 cup almond milk
1 tsp vanilla extract
1/4 tsp ground cinnamon
2 slices wholegrain bread

Topping:
1 tsp (2g) crushed pecans
1/2 tsp rice malt syrup
1 tsp coconut oil

How To:

- Mix all ingredients for French Toast (except bread).
- Soak bread (one at a time) into the egg mix.
- Coat a pan with coconut oil, and fry soaked bread on low heat.
- Once browned on one side, flip gently.
- When golden and cooked through, remove and place onto plate.
- In the same pan, cook pecans, rice malt syrup and coconut oil until pecans are golden and crisp.
- Top French toasts with buttered pecans, maple syrup and banana slices and served

xoxoxo

Mutia

Clean Brussels Sprouts Garlic

Hi Ladies,

Another Clean Recipe for you :)



Brussels Sprouts Garlic

Ingredients:

12 Brussels sprouts, cut halve
3 tablespoons coconut oil
3 cloves garlic, smashed
parmesan cheese
salt and pepper

Directions:

- Using medium heat, add smashed garlic and cook until lightly browned. Remove garlic and discard.

- Add brussels sprouts cut side down, cover, and cook without stirring on medium-low heat 7 minutes. When pierced with a knife, it tender but it still crunchy when you bite it.

- Remove from pan and top brussels sprouts with grated parmesan, salt and pepper.


xoxo

Mutia

Clean Chocolate Banana Walnut Cake

Hi ladies,

Its time for cake clean recipe ... You can eat it as your mid-morning meal or mid-afternoon meal or serve it to your guest and surprise them that its totally Healthy :)



The recipe almost the same as Clean Banana Dates Pecan Bread but different texture.

Ingredients

4 ripe Bananas
4 Dates
4 Dried Large Figs
6 Eggs
2 tsp vanilla extract
3 tbsp Tahini
1/2 cup Coconut Flour
2 tbsp Coconut Nectar
1/4 cup Chia Seeds
1/2 tsp Cinnamon
1/2 tsp Nutmeg
2 tsp baking powder
2 tbsp Cacao Powder
Juice of 1/2 a Lemon
1/4 cup Walnut

How to

Preheat oven 160 degrees
Process eggs around 3 minutes with whisk after that mix it with bananas, dates, figs, tahini, vanilla, cinnamon, nutmeg, coconut nectar, baking powder, Lemon & Cacao and whisk until combines
Mix it with coconut flour & chia seeds and leave to sit for 10 minutes until the mixture is thicked
After Walnut cut into small pieces, I mix it and stir it with spoon.
Bake for 50 minutes

Make 12 cuts and it can be your mid-morning or mid-afternoon meal.

xoxo

Mutia

Clean Banana Dates Pecan Bread

Hi ladies,

Its time for another clean recipe ... this time around for your mid-morning meal or mid-afternoon meal



Clean Banana Dates Pecan Bread

Ingredients

4 ripe bananas
4 dates
6 eggs
2 tsp vanilla extract
1/4 cup coconut oil
1/2 cup coconut flour
2 tbsp coconut nectar
1/4 cup chia seeds
1/2 tsp cinnamon
1/2 tsp nutmeg
2 tsp baking powder
1/4 cup pecan

How to

Preheat oven 160 degrees
Process eggs around 3 minutes with blender after that mix it with bananas, dates, oil, vanilla, cinnamon, nutmeg, coconut nectar & baking powder in blender until combines
Mix it with coconut flour & chia seeds and leave to sit for 10 minutes until the mixture is thicked
After pecan cut into small pieces, I mix it and stir it with spoon.
Bake for 50 minutes

Make 12 cuts and it can be your mid-morning or mid-afternoon meal.

xoxo

Mutia

Clean Paella

Hi Ladies,

Another Clean Recipe :)



Ingredients:

Coconut oil
2 cloves garlic
1 shallot
1 red chilli
1 tsp Mexican Chilli Powder
1/2 yellow capsicum
10 prawns
1 cup cooked black rice

Method
Fry shallots, onion and garlic in coconut oil on low heat. Add chilli and Mexican Chilli Powder and continue to fry slowly. Add chopped capsicum. About 6 mins later add black rice and allow flavours to infuse by simmering slowly. Add prawns last, and cook through.

xoxo

Mutia

Clean Garlic Spicy Prawn with Mash Sweet Potatoes

Hi Ladies,

now its time for another recipes of clean eating

Clean Garlic Spicy Prawn with Mash Sweet Potatoes



8 Prawns, peeled but leave the tail
Chilli flakes
2 Clove Garlic (slice)
40g Chopped Sweet Potato
1 tea spoon ground Cinnamon
1 tea spoon Coconut Oil

Steps:
- Steam sweet potato until soft
- Once cooked, mash sweet potato in a bowl with cinnamon
- Cook prawn with chilli flakes and garlic with coconut oil roughly in 3 minutes
- Serve prawns over mash

xoxo

Mutia

Clean Chicken Soup

Hi Ladies,

This time my writing about my 'famous' chicken soup in my family. I did not even use celery in my recipes :)

So here we go



1/2 chicken
1 carrot
5 Glasses of water
1 Table Spoon Olive Oil
2 Teaspoon Salt
1/2 Teaspoon Black Papper
1 Table Spoon Chia Seeds

Ingredients A
3 onion (sliced)
2 garlic (sliced)
1 inch ginger (sliced)
1 yellow onion (sliced)

Ingredients B
1 stick cinnamon
2 Star anise ('Bunga Lawang')
4 clove
2 Cardamom ('Buah Pelaga')

Ingredients C
Sweet Potatoes
Brocolli
Cauliflower


Method:

Heat the pan and pour olive oil and fried Ingredients A for a while and you include Ingredients B and stir it for 1 minute. Include chicken and carrot and fried it for around 2-3 minutes before you pour the water.

When its boiled, its time to put the steamer on top and you steam all Ingredients C and cover it. Steam Brocolli and Cauliflower for a while (Don't let the color change, make sure it still crunchy). Don't pour Ingredients C into the soup because you will spoil the soup taste. Steam Sweet Potatoes until totally soft when you pick it with fork.

After everything cooked perfectly, include Chia Seeds, salt and paper. Its ready to be serve.

xoxo

Mutia

Fitness Routine February 2014

Hi Ladies,

I just want to update my Fitness Routine for February 2014

You can refer back on my Fitness Routine January 2014 because it almost the same. The big different is that Friday I didn't do any exercise on February.

For Legs exercise, I did Jillian Michaels Killer Buns & Thighs, Level 2.

For Abs exercise, I did Jillian Michaels 6 Week Six-Pack, Level 1.

For Back exercise, I still did Pavla Perfectleanbody Sexy back workout.



So see you on my next blog writing.

xoxo

Mutia

Protein Pancakes

Hi Ladies,

Another recipe of healthy eating from me to you :)


Protein Pancakes,

BATTER MIX:
1/2 TBSP Coconut Oil
1/4 CUP Flax Seed Multigrain Pancake Mix
1/4 CUP Regular Oat
1 Egg
Use non sticky pan
1 Scoops Vanilla Whey Protein (depending the size of the scoop, if the scoop is big then 1/2 Scoop. I love Dymatize Elite in Gourmet Vanilla)
70ml Almond Milk
1/2 TBSP Flax Seed
1/2 TBSP Chia Seed

When the pan is hot, pour it ... when you see the bubble develop on top of the pancake, its a sign for you to flip it over).

I love eating it with banana or just the pancake itself.

Surprisingly, everytime I'm craving cake, I will eat Protein Pancakes and the craving dissapear :)

xoxo

Mutia

Goji Immunity Smoothie

Ladies,

Another great smoothie you need to try :)



Goji Immunity Smoothie

1 cup Frozen Blueberries
1/4 cup Goji Berries
1/4 tsp Navitas Naturals Camu Powder
1/4 cup Cranberry Juice (unsweetened)
250ml Almond Milk
1/2 tsp Vanilla Extract

xoxo

Mutia

CHOCOLATE DREAM SMOOTHIE

Hi Ladies,

Another delicious smoothies need to be share the recipe :)



CHOCOLATE DREAM SMOOTHIE

125ml - Ice
1/8 Cup - Brazil Nuts
2 - Dates, pits removed
1 Tbsp - Navitas Naturals Cacao Powder
1 Cups - Almond Milk
1/2 Tbsp - Cacao Nibs

Blend all ingredients except the cacao nibs and ice until smooth. Add the nibs and ice and blend again until frosty.

NUTRITION INFO:
Per Serving: 130 Calories, Protein 3.1g, Carb 15g, Fat 7g, Fiber 3g

Drink it as your mid-morning meal or mid-afternoon meal

xoxo

Mutia

ACAI ATHLETE SMOOTHIE

Hi Ladies,

Another smoothie recipe again .. well if the taste so delicious and its good for our body ... I need to share it :D



ACAI ATHLETE SMOOTHIE

1 frozen Bananas
1 Tbsp Navitas Naturals Acai Powder
1 Tbsp Chia Seeds
1 Tbsp Sunwarrior Classic Protein Powder
1 Cups Coconut Water

Drink it as mid-morning meal or mid-afternoon meal

xoxo

Mutia

VANILLA ALMOND SMOOTHIE

Hi Ladies,

Again ... I feel I need to share VANILLA ALMOND SMOOTHIE with you all because its delicious and healthy.



So below is the recipe:

1 Cups - Ice
1/2 Cup - Almond Milk
2 - Dates, Pits Removed
1 Tbsp - Goji Berries
1 1/2 Tbsp - Almond Butter (unsalted, unsweetened)
1 Tbsp - SunWarrior Classic Protein Powder
1/2 Tbsp - Navitas Naturals Lucuma Powder
1 tsp - Vanilla
150 ml - Coconut Water

NUTRITION INFO:
Per Serving: 180 Calories, Protein 7g, Carb 22g, Fat 0.78g, Fiber 4.6g

Usually I drink it as my mid-afternoon meal

xoxo

Mutia

Chocolate-Berry Protein Smoothie

Hi ladies,

Afternoon :)

Today writing is about recipies of one of my favourite smoothies which I posted at my instagram account @mutiasd

I need to write the recipies because its so delicious ... need to share it :D



Chocolate-Berry Protein Shake

1/8 cup Raw Cashews
3/4 cups frozen blueberries
1 frozen banana
2 dates
1/8 cup Navitas Naturals Cacao Powder
1 tablespoon Sunwarrior Classic Protein Powder
250ml cold water

I consume it as my mid-afternoon meal at 3 pm

So Enjoy it :)

xoxo

Mutia

Diet on January 2014

Hi ladies,

This writing is about my diet lifestyle.

My diet is all about Halal and Organic food .... I love food and my favourite food is Arabic food.

I do cook everyday for my family so at the same time they also follow my diet lifestyle.

Since january 2014 ... I already cut half salt that I use to cook. My husband love salty food, so for him only I will put extra salt before I serve the food to him.

Start 21 January 2014 I keep telling myself that I would NOT eat and drink: Cake, Aiskrim and Starbuck Frappucino up until 15 February 2014 .... Up until today I manage to control myself even though I keep thinking cake in my head. Why until 15 February? Because on 16 February is my second child birthday :)

Personally I eat 5 times a day, this is one of the key to up my metabolism.

My schedule eating:

7:30 AM: Breakfast
10:30 AM: Protein shake
1:00 PM: Lunch
3:00 PM: Light Meal
7:00 PM: Dinner

BREAKFAST

I don't like to eat man made food like cereal, I prefer I know what I'm eating without additional additive.

I just found out that my stomach did not good job if I'm eating oat, I will feel bloating and windy the whole day. If you can eat Oat, please do choose Regular Oat .... Don't choose Instant Oat. I used to add Honey, Chia Seed & Oat Bran In my Oat.

Currently my breakfast always involve egg. Sometimes I boil the egg for 8 minutes and eat it with 1 slice of bread. And most of the time I fried the egg. I used Extra Virgin Coconut Oil 1 teaspoon, mix the egg with Chia Seeds, sunflower seeds & pumpkin seeds and I eat it with 2 slice of bread. If I have spinach, then I make breakfast egg+chia seeds+spinach cook with EVCO and eat it by its own.

PROTEIN SHAKE

If I'm exercise on that day, then I use 100% Whey Isolate Protein mix with water.

If that day I did not exercise then I consume Plant Based Protein mix with Chia Seeds, Goji berry, Cocoa Powder, Acai powder and mix it with almond milk.

LUNCH & DINNER

Lunch and Dinner I eat normal Malay Food which I cook myself. I try my best to avoid any MSG in my food. MSG will hold you back to achieve the body that you dream of.

LIGHT MEAL

My favourite Light Meal currently 1 banana cut in small portion and mix it with sunflower seeds, chia seeds and pumpkin seeds.

My other option will be fruit like grapes or star fruit as my light meal.

My other favourite will be sweet potatoes and cook it by steaming it after cut it small portion.

DRINK

I do drink coffee every morning now and at 3:00 PM I will drink Green Tea. I drink plenty of plain water (room temperature).

xoxo

Mutia

Fitness Routine January 2014

Hi Ladies,

My personal Fitness Plan for 2014 are:

SUNDAY: LEGS
TUESDAY: ABS
THURSDAY: BACK
FRIDAY: ABS

Specifically for January 2014, what I do right now:

SUNDAY-LEGS: Jillian Michaels Killer Buns & Thighs, Level 1



TUESDAY-ABS: Jillian Michaels Killer Abs, Level 1



THURSDAY-BACK: Pavla Perfectleanbody Sexy back workout

FRIDAY-ABS: Pavla Perfectleanbody Get perfect abs - 15min workout

As you can see that all my exercise are less than 30 minutes ... so Don't make Excuses that you don't have the time, please do MAKE the time and its only 30 minutes of your 24 hours a day in your life.

xoxo

Mutia

Fitness and Health

Hi Ladies,

Right now, I would like to write about Fitness and Health.

As you know that I am 36 year-old with 3 children and my height 153cm.

On 10th January 2014, I was like I want to measure myself again after I feel like I lost track of my diet and exercise routine. Last time I measure myself was at May 2013.


I think around October 2013, I keep indulging myself with Cake, Aiscream and Starbuck Frapuccino (at least twice weekly) and hardly exercise.

So for 2014, I want to anylize back and want to take action and setting myself goal... so by the end December 2014, I can trace back all my activities and check whether I achive my Goal.

I know I can do this even though I don't have the time ... BUT ... I will MAKE the time no matter how busy I am.

My fitness goal achievement 2014: Tone Legs, Strong Abs and Diminish Fat at my back.

Who is my inspiration ... well maybe you are going to laugh reading this :) My inspiration are Victoria's Secrets Model .... all the supermodel are MOTHER .... they have chidlren and yet they looking like that. They all really working hard and eating well. Here are the links showing that they all working hard

Beside that I do follow youtuber Fitness Expert and I include the routine into my Fitness routine which I will write in the future :)

xoxo

Mutia