Brown Rice Zucchini Stir Fry

Brown Rice Zucchini Stir Fry anyone?

For most people eating veggies is a chore; unless you’re MaKupsy, I love me some veggies, I actually can’t live without vegetables!

Even though a plant-based lifestyle is a lot of work it’s well worth the benefits that come with it which include but aren’t limited to:

  • Lower blood cholesterol.
  • Heart health , improving your body energy.
  • Good protein.

A bonus is that you can add in small amounts of fish and lean meat here and there so that you don’t feel too deprived of meat.

Preparation Time: 45 minutes

What you need:
Olive oil
1 cup cooked brown rice
1 med sized zucchini
2 reg sized carrots
2 cups mushrooms (your favourite type)
Half of each bell pepper (green,yellow,red)
1 onion
1 potato
2 tablespoons Tomato purée
3 tablespoons soy sauce
Half squeezed lemon
Salt and black pepper to taste.

What you do:
1. Fry-the mushroom until golden brown. Add diced potatoes, diced zucchini and fry till golden brown. If you have spices, this would be the right time to add them.
2. Fry carrots till tender , add half squeezed lemon , together with chopped bell peppers.Add an onion to your taste.
3. Mix 1&2 , tomato purée and soy sauce.
4. Add the rice and mix with all your ingredients, add more salt and more oil to your taste.

Serve with a side dish of your choice 

Brown Rice Zucchini Stir Fry MaKupsy recipes.jpg

Baby spinach in peanut and corn added as a side to the main dish.

This delicious recipe was shared and prepared by Prudence, she makes some very eye catching and mouth watering dishes.  You can follow her on Facebook: @PrudenceTaika and Instagram: @vinasdrew  Below are my other favourite dishes that she has prepared and shared on her social media platforms.

MaKupsy recipes 2.jpg

 

MaKupsy recipes.jpg

 

MaKupsy Recipes 3.jpg

I think I might try this plant-based life after all; I’m sold!

What sort of diet are you on?  Have you tried going vegan at any point?  How did that work out for you?

Fitness Bae®

Advertisements

The Cook Out ZW

The CookOut ZW is a picnic style, family friendly event that celebrates the Zimbabwean summer with special focus on great food and great music.  The first CookOut ZW event was held last month and I still have no idea how that missed me but fear not I’m here with the hook up.

This shindig is basically a cool, intimate Sunday chill out event with lots of fun for kids as well! The CookOut ZW will feature succulent meat braaied to perfection by braai masters and the only thing cooler than the music will be the drinks.

A variety of food including but not limited to juicy loin chops, tender flame grilled chicken pieces, hot off the grill burgers, fresh, colourful, crisp salads and soft drinks, coolers, cold beers will be readily available so fear not, you will NOT go thirsty or hungry.  Payment options include cash, swipe and Ecocash.

Take it from me, this Sunday The CookOutZW is something you have to check out; I’ll be there you already know I like all things entertaining.  Music features include melodious fusions by Bryan K plus Afro-Pop and Soul by Vera.

43823029-d05c-4463-9168-c384ae851927.jpg

For more information log onto The CookOut ZW Facebook Page on @theCookOutZW

Prayersoul is giving away 3 CDs of his album, While I Was Away.  To stand a chance to win name any 4 songs by PrayerSoul, add them in the comments section of this post, take a screen shot and add to my pinned Twitter or Facebook Page.

Please note that if you win you can only collect your CD from The CookOut ZW event on Sunday from Prayersoul himself.

Bring yourself, your friend, your siblings, your children, your significant other to The CookOut ZW.

It’s important that you call the number on the poster and tell the host that you will be attending the event.  RSVP for The CookOutZW please!

©MaKupsy 2017

How To : Breakfast

I have heard so many people tell me that they never have time to have breakfast.  I still can’t get used to that statement because for me breakfast is the most important meal of the day and when I have it I have it like the true queen that I am!  The great thing about breakfast is that it’s not a hectic meal and it can usually be ready in 10 minutes depending on what it is you choose to eat.  Let me help you break this breakfast thing down.

Who

Everyone should have breakfast, whether you are young, old, fit or unfit.

What

It entirely depends on the individual in question but something filling and balanced with all the nutrients is advisable.  Depending on time you can really go all out and make a :

  1. Full English Breakfast (I usually prepare this on weekends when I have time and I will be full till lunch time on this); 
  2. Fruit salad
  3. Sandwiches packed with different crunchy bits such as bacon, cucumber, chicken, lettuce, red onion the works!
  4. Omelette which can include a whole range of fresh vegetables and meat.
  5. Smoothies
  6. Breakfast cereal though I don’t eat it myself because it is highly processed and most of it is packed with sugars.  I prefer whole grain cereal specifically oats because these keep me fuller for longer.

*I strongly recommend that you cook for yourself; that way you are in control of what you eat and what you put in your food.*

de3e422d-8eea-44e8-8517-49b926c0157a

Photo Credit: @smilesobright23 (Instagram)

Where

When you have time then by all means have your breakfast from the comfort of your home.  A nice and relaxed environment will make you enjoy your food even better.  However; if you are like me and are almost always late for work then by all means pack a lunchbox that you can have from your desk come tea time.  Make sure you at least have a fruit before you leave the house; or when you get to the office.  It’s completely up to you but please eat something healthy.

Why

Below are some of the reasons why it is important to eat breakfast:

  • Fuel!  I work out A LOT and it would never make sense for me to skip meals because how will I have the energy to exercise?
  • Reduce the risk of starving and over eating later on.  I know this from experience.  If I eat right in the morning chances of me craving or snacking till lunch time are close to none.
  • Weight management.
  • Focus.  When you are full it’s easier to focus on tasks at hand.  You definitely won’t be spending your time thinking of what you can eat.
  • Save.  I for one can tell you that ever since I started packing a lunchbox or having my meals from home I have saved quite a bit of money.  You would never see me buying a sandwich for $1.50 in Pick n Pay even if my life depended on it!
26000546-d817-4d0f-80ab-210237a430a8.jpg

Photo Credit: @smilesobright23 (Instagram)

According to researchers skipping breakfast can cause fat to form around the belly; which increases the risk of disease…Now tell me why you would want to miss breakfast??

Fitness Bae®

Cauliflower Potato Mash & Chicken Stir Fry

Cauliflower is one of the few things I like to eat but rarely know what to do with other than boil it and add a dash of oil and salt.  Thankfully today Yapi was kind enough to share a healthy and easy to make recipe that includes this delicious vegetable.

Chicken stir-fry:

1. Chop and boil carrots and green beans and put aside
2. Chop 1 onion, green pepper and 1 tomato and put aside.
3. Cut chicken breasts into strips, add salt and pepper, paprika and garlic.
4. Add a bit of oil in a pan and fry the chicken until golden brown.
5. Add in onions, green pepper, tomato (and whatever vegetables you may want to add)
6. Mix in the carrots and green beans that were previously boiled.

Cauliflower-potato mash:
7. Cut up cauliflower head and potato and boil for 15-20 minutes
8. Strain any left over water and leave aside.
9. Mash with a potato masher, fork or hand blender until it’s at a consistency you like and add parsley (Add milk or left over water to help get a creamy consistency)
10. Serve! Use chopped chives to garnish.

Yapikachi won the cook off challenge we held last week during the #UrsulaChallenge and won herself 5 bonus points. I loved her plate. It’s what I call a “happy plate”. The presentation is on point, there is a variety of colour and texture and best of all you just want to dive in and enjoy it.

Fitness Bae®

Man Crush Monday : Chef Takura

Every woman wants a man who can cook; okay I lie, I love a man who can cook so I will speak for myself on this one.  Imagine getting home to a meal prepared with nothing but tender loving care by your one and only.  Chef Takura (hello beard gang) took some time out to share spinets of his story with me and you can read all about it below.

8686e3ad-985e-4199-ab8b-a271a875e8d5.jpg

Poached Eggs with bacon and guacamole

I have always loved cooking, working in hospitality made the choice easier.

My favorite meal changes so often. I am into soups at the moment. I also always love making pizza and pasta from scratch because they are so versatile for toppings and sauces!!
I currently work at Forest Hills Resort as the Managing Director.  I love building and making our product better. Sadly I have very little time to cook. (There goes my dream to have a Chef Bae!)  Forest Hills is a beautiful location many places to hike and enjoy nature.
84ad758d-83b1-4f42-8e07-59321be017d2.jpg

Forest Hills

Being the wine lover that I am I couldn’t resist asking him on his thoughts on food and wine…
Pairing food and wine was my last job in Australia where I was the Head Sommelier (a wine waiter) at a Modern European Bistro. Pay attention to the weight of the dish as well as flavour. A hearty beef dish will go better with a full bodied red wine and a light spicy Asian dish would go better with a lighter white wine. Experiment a lot and see what your palette enjoys!!!
I do try and exercise as much as I can. The nice thing about living on a mountain is that EVERY walk has an incline!! I also like to swim and skip.
I have just gained a little more fitness and I get to see the area and take loads of nature photos.  The greatest challenge I have had so far when it comes to exercising is making time and there is no one to work out with out here.  Chef Takura needs to read about the benefits of running alone.  However, I do enjoy running, I will start running when I get someone to chase me!
508d7874-ed5c-4d87-84ab-45b8661a803b

Shakshuka or eggs in rich tomato sauce

2c34b4d2-e383-4c9d-8ee0-58ac5f35eb88.jpg

Grilled Crumbed Fish Fillets with home made mayonnaise and pineapple salsa!

75de6292-a3a9-47c0-b99f-df6d6a7a14bf.jpg

Beef Fried Rice

You can get in touch with Chef Takura on Twitter and Instagram to stay up to date with his mouth watering meals and beautiful views that he constantly shares on social media.
Fitness Bae®

Man Crush Monday : Chef Takura

Every woman wants a man who can cook; okay I lie, I love a man who can cook so I will speak for myself on this one.  Imagine getting home to a meal prepared with nothing but tender loving care by your one and only.  Chef Takura (hello beard gang) took some time out to share spinets of his story with me and you can read all about it below.

acea6b9e-d5c1-4e2d-9eeb-06e8f0db342f.jpg

Chef Takura

I have always loved cooking, working in hospitality made the choice easier.

My favorite meal changes so often. I am into soups at the moment. I also always love making pizza and pasta from scratch because they are so versatile for toppings and sauces!!
I currently work at Forest Hills Resort as the Managing Director.  I love building and making our product better. Sadly I have very little time to cook. (There goes my dream to have a Chef Bae!)  Forest Hills is a beautiful location many places to hike and enjoy nature.
84ad758d-83b1-4f42-8e07-59321be017d2.jpg

Forest Hills

Being the wine lover that I am I couldn’t resist asking him on his thoughts on food and wine…
Pairing food and wine was my last job in Australia where I was the Head Sommelier (a wine waiter) at a Modern European Bistro. Pay attention to the weight of the dish as well as flavour. A hearty beef dish will go better with a full bodied red wine and a light spicy Asian dish would go better with a lighter white wine. Experiment a lot and see what your palette enjoys!!!
I do try and exercise as much as I can. The nice thing about living on a mountain is that EVERY walk has an incline!! I also like to swim and skip.
I have just gained a little more fitness and I get to see the area and take loads of nature photos.  The greatest challenge I have had so far when it comes to exercising is making time and there is no one to work out with out here.  Chef Takura needs to read about the benefits of running alone.  However, I do enjoy running, I will start running when I get someone to chase me!
508d7874-ed5c-4d87-84ab-45b8661a803b

Shakshuka or eggs in rich tomato sauce

2c34b4d2-e383-4c9d-8ee0-58ac5f35eb88.jpg

Grilled Crumbed Fish Fillets with home made mayonnaise and pineapple salsa!

75de6292-a3a9-47c0-b99f-df6d6a7a14bf.jpg

Beef Fried Rice

You can get in touch with Chef Takura on Twitter and Instagram to stay up to date with his mouth watering meals and beautiful views that he constantly shares on social media.
©MaKupsy 2017

Chickpea & Chicken Liver Salad

Hello everyone.  I hope you had a splendid weekend.  Today I have an easy to make salad recipe from my good friend Chef Thami.  He is my go to source when I want to prepare something tasty and different and he never lets me down.

1 can chickpeas
75g chicken liver
3 tablespoons olive oil
1 tablespoon lemon juice
Salt & pepper to taste
1 teaspoon sugar
3 cloves garlic, minced
1 tomato, chopped
2 spring onion chopped

afb53a0c-d84a-4e77-9dc8-be5e37355e4a1.jpg

Image from Thami

Method:
1. In a pan fry the liver till cooked and crispy on the outside. Remove from heat; in the same pan stir fry drained chickpeas for 3 mins then add chopped liver into the pan then fry for another minute. Remove from heat and set aside in a bowl.
2. In the same bowl add the tomato, garlic, spring onion, olive oil, salt and pepper, sugar and lemon juice and mix well & serve.
3. If you want a cold salad, then refrigerate for 2 hours then serve.

There you have it, you have no excuse to not whip up something healthy and yummy at the same time.  This is definitely going on my list of soul foods.  Oh yes, you can have it for lunch or dinner but I will probably have mine for lunch instead.

Fitness Bae®

Berry Overnight Oats

I LOVE my oats, but it’s the preparing them part that I am not a fan of.  Yes I know there are instant oats now but I am one of those die hard people who just take time to adjust to new things.

The one time so many few weeks ago I bumped into one of my favourite blogger’s post and she had put up this recipe that I promised myself I would try this weekend.  Does that just not look absolutely divine!!  For a fitness enthusiast like me this is the ideal go to meal because it is packed with healthy food options.  By the way her blog is absolutely beautiful and I can never get enough of it.

The best part about overnight oats is that you can make them the night before and eat them on the go wherever you are! Which makes them so perfect for people like me who start the day early and don’t get a chance to eat at home (snaps for my morning gym goers!!!) Apart from being really convenient they taste AH-MAY-ZING and are really easy to make.  www.onehalfofathird.com

pic 2.jpg

BERRY OVERNIGHT OATS

Yield: 2 Servings

Ingredients

2 cups instant Oats
2 scoops Protein powder of your choice
1 cup Soy milk
Optional Sweetener (protein powder is sweet so I don’t add anything else)
Handful Berries of your choice

Directions

  1. Mix all your ingredients excluding the berries in a bowl and set aside
  2. Fill your jars halfway with your oats
  3. Slice up your berries and layer on over your oats
  4. Fill the rest of your jars with the oats and place in fridge and leave overnight
  5. To serve: top the jar with more berries and enjoy!

 

I am definitely giving this a try this weekend and see if I can add this to my list of things I love to eat.  In true Zimbabwean style I will definitely be replacing the soy milk and the berries what not with whatever I can get my hands on, the important thing is that fruit is involved somehow, right?

You can replace the berries with any of the fruits below:

  • Banana
  • Peach
  • Mango
  • Strawberry
  • Nuts
  • Natural Yoghurt

You can get in touch with Mel on Twitter or on her page www.onehalfofathird.com for more mouth watering recipes.  

Fun Oats Fact: A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.

Have a healthy week ahead!

Fitness Bae®

Sweet Chilli Chicken Kebabs with Avocado & Mango Salad

I will tell you this for free, cooking for one is a real pain!  That’s the only downside that comes to staying on your own and personally, I can count the number of days in a week I whip up something to eat at the end of the day.  I mainly survive on fruit and water and on a good day I will grill some meat but trust me, it feels like a mammoth task! However, after seeing some of the pictures on Instagram the past few weeks I had a change of heart because following Tanyaradzwa will have you bringing out the Chef in you.  She makes mouth watering meals and she was kind enough to share a recipe for a delicious and healthy meal that won’t take forever and a day to prepare.

All the ingredients:

 

3 chicken breasts
3 peppers, different colours (red, yellow and green)
Fresh tomato
Cucumber
Lettuce
Red onion
Avocado
Mango

Dice the chicken and season spices of choice. I used:

Ground black pepper
Jerk seasoning
Cajun seasoning
Extra hot chilli powder
Paprika
Mild curry powder

 

  • Chop peppers roughly to the size of chicken pieces
  • Using large skewers, assemble chicken kebabs alternating between chicken breast piece and a chopped pepper.

 

  • Place chicken kebabs on oven tray and cover with foil
  • Cook in the oven. Cooking times will vary according to size of chicken chunks.
  • Remove foil for approx 10 minutes to allow kebabs to brown. Glaze with sauce of choice if you wish. I used sweet Chilli sauce.
  • While kebabs finish cooking, chop up the vegetables (and fruit if you wish) to make a side salad. I used mango to add a sweet element to the dish!

Kebab.jpg

Plate and enjoy !

I am still trying to figure out why I decided to share this post at this time of day because now I feel very hungry!  I will make sure I get some of the ingredients today and try this out because it is just the switch I need in my meals and it also looks easy to prepare.

In case you did not know some of the benefits of eating chicken are:

  1. Helps build muscles
  2. Keeps your bones healthy
  3. Relieves stress
  4. Promotes heart health

A big thank you to do Tanyaradzwa for featuring on my blog.  I hope you start on a Food Blog soon because you are really great at what you do.  You can find Tanya on:

Twitter and Instagram you will be sure to follow her because she definitely has a Smile So Bright!

©MaKupsy 2017

#UrsulaChallenge

I have to be honest with you, when I initially started working out I never in my wildest dreams thought that it would inspire so many people around me.  It has been and continues to be an interesting fitness journey.  I created a WhatsApp group with amazing individuals and everyday we push each other do to better than we did the day before.  Within the group there are Fitness Instructors, Physiotherapists, Lawyers, IT Personnel, Secretaries, University Students, Bloggers…tell you what, the list is endless and the group is diverse.

The great thing about it is thanks to technology we don’t have to be all in one place to run, just a running application on your mobile device and you are good to go.  There are runners from the UK, Algeria, Malawi, Namibia, South Africa,Zambia, Zimbabwe.  Minus running we get to learn different languages, cultures and foods.  Okay, I will have to expand on this on a different day, for now let  me talk about the #UrsulaChallenge

236f9e6c-cfa1-43c5-9087-f7bdb06a5230.jpg

Flyer by @KingKGC (Twitter)

The last challenge we had, Taku won hands down.  We have a rule that whoever wins the challenge is the one who will choose what the next challenge will entail.  I decided to have a little twist to it because I realised that to keep the motivation alive runners who are improving need to get some form of recognition as well and so Ursula was the lucky runner to get chosen. She has been running with the team since October and she has outdid herself, even running after a long day when all she wanted to do was sleep.

There are a few additions to her challenge which are:

  • Participants are to weigh in on Monday morning or Sunday evening and have their weight recorded.

You are encouraged to weigh in at the same time you weighed yourself at the beginning of the challenge and to use the same scale.

The one who loses the most weight during this weeks challenge gets 15 bonus points.

P.S The weight loss is for those who have it as their goal to lose weight, if not please do not worry yourself with the weigh in.

  • There will be a cook off on the Rest Day of the challenge.  The participant who sends through a plate that has healthy  food options, is well presented and appealing to the eye will get 5 bonus points.

I hope you will take part in this challenge, trust me, if you are a fitness enthusiast you will completely enjoy it and probably come back for more.  All the best in the upcoming challenge team, and may the best runner win!

#UrsulaChallenge #RunWithFitnessBae

P.S We always use Nike+(read as being resistant to change) for the challenges but this time the rules are more flexible and participants can use Strava, Cardio Trainer, Adidas and NRC.

Share. Like. Join.

©MaKupsy 2016