How To Do Kegel Exercise During Pregnancy

How To Do Kegel Exercise During Pregnancy

Chicken Stir Fry with Rice Noodles

Chicken Stir Fry with Rice Noodles 

Serving: 4 servings

Ingredients

12 oz rice noodles

3 tablespoons vegetable oil

2 skinless boneless chicken breasts, sliced into bite-size strips

1 red bell pepper (or ½ red and ½ green), sliced

1 cup broccoli, chopped

4 oz shiitake or portobello mushroom, sliced

1 tablespoon peeled and shredded fresh ginger

½ cup chicken broth

2 tablespoons soy sauce

2 tablespoons ketchup

1 teaspoon cornstarch

few drizzles of sesame oil 

Instructions

1. Bring medium size pan of salted water to a boil. Add noodles and cook them on medium heat for about 2 to 4 minutes (depending on thickness of noodles), or until barely tender. Drain and stir in 1 tablespoon of vegetable oil.

2. In a large wok or skillet, heat 2 tablespoons of vegetable oil over high heat, add chicken and stir-fry for about 3 minutes. Remove from the skillet and set aside.

Add bell peppers, broccoli and mushrooms and saute 1 minute then add ginger to the skillet and stir-fry for another 2 minutes.

3. In a mixing bowl combine chicken stock, soy sauce, ketchup and cornstarch.

Add chicken, noodles, and broth mixture to the skillet and stir-fry for 3 minutes or until chicken is cooked through.

Right before serving drizzle sesame oil. Grab a fork and enjoy!

Orange Nicecream Bowl

Simple recipe:

1. The base was blended frozen bananas with mango meat and drops of organic orange oil.
2. Toppings: coconut shreds, dehydrated glazed orange chips, cashew based rawnola, dragon fruit balls, vegan white choc chips and orange nicecream. Enjoy 

MINI APPLE PLUM PIES  

INGREDIENTS

1 portion of COCONUT OIL PIE CRUST
3 medium sized apples, peeled
3 plums
1-2 tbsp coconut sugar
¼ tsp cardamon
a few dashes of cinnamon
5-6 3-inch silicone muffin liners 

METHOD

1. Prepare dough for COCONUT OIL PIE CRUST
2. Divide dough in 5 pieces
3. Place a parchment paper on your working surface
4. Lightly flour parchment paper, dough and rolling pin
5. Roll each piece of dough into circles and the size of your muffin liners, about ⅛-inch / 0.3 cm thick
6. Peel the dough off the parchment paper, using a spatula and drape the crust into your muffin liner (or place your one hand under the parchment paper, flip it onto your other hand so that you hold the dough and slowly peel off the parchment paper)
7. With the remaining dough decorate your pies using cookie cutters of your choice
8. Preheat oven to 180°C / 350°F
9. Cut apples in halves and thinly slice each half (the thinner, the softer it gets during baking)
10. Also cut the plums in halves and slice each half
11. In a medium mixing bowl, add apple and plum slices and mix with coconut sugar and cardamon
12. Add the apple and plum filling to the muffin liners
13. Sprinkle a dash of cinnamon over each pie
14. Cover the top of the pies with pastry decorations
15. Bake for 20-30 min or until golden brown on the edges
16. Let pies cool down for 20-30 min and remove from muffin liners (don't do it when they come right out of the oven as the crust is very fragile when its still hot)
17. Optional: Sprinkle with another dash of cinnamon

Baked Sundried Tomato Falafels With Tzatziki Dip 

Recipe: Serves: 12-15 balls

Prep Time: 5 minutes | Cook Time: 25-30 minutes

Ingredients for the Sundried Tomato Falafels:

- 14oz can of chickpeas (drained and rinsed)
- 5 sundried tomato pieces
- drizzle of olive oil (about a tablespoon)
- 1 cup fresh cilantro or parsley (I used parsley)
- 3 garlic cloves
- 1 tablespoon ground cumin
- 1 tablespoon paprika
- 1/2 teaspoon chili powder
- juice of 1 small lemon
- 1 teaspoon sea salt  

Ingredients for the Tzatziki Sauce:

- 1/2 cup of coconut yogurt
- 1/2 of a small cucumber (skin peeled and thinly sliced)
- 2 garlic cloves (thinly sliced)
- juice a half a small lemon
- small handful of fresh dill
- pinch of sea salt

Instructions:

Preheat your oven to 375F. Add all the ingredients into the food processor. Pulse for 15-20 seconds until the chickpeas have broken down but are not totally blended - we do not want to turn the mixture into humus - we want there to be small chunks of chickpeas and sundried tomatoes throughout.

Then on a parchment paper lined baking sheet, scoop out the falafel mixture with an ice cream scooper and place on the sheet. Just make sure the falafels are no bigger than an inch thick. They should be pretty small. Bake for 25-30 minutes until the top is slightly golden brown and crispy and the center is creamy. Enjoy!
For the tzatziki simply scoop the yogurt into a bowl and mix in the thinly sliced cucumbers, garlic, lemon juice and dill.

Toppings:

- I like to add 4-5 falafels on top of a simple salad - arugula, celery, olives, cucumber, hemp seeds and tomatoes salad with a lemon and olive oil dressing (as seen above).
- Or add the falafel into a collard green or pita wrap with the tzatziki dressing. Enjoy! 

Caterpillar sushi bowl

Recipe:

Ingredients (makes 9 rolls):
- 2 cups short grain sushi rice
- 2.4 cups water (for rice)
- Fillings (I used marinated and baked tofu, avocado and cucumber)
- Seaweed sheets
- Garnishes (I used fresh chilli, half an avocado peeled and sliced thinly, extra baked tofu, lime and coriander). Sushi seasonings:
- 4 tbsp rice wine vinegar
- 2.5 tbsp sugar
- 1 tsp salt 

Method:

1. Rinse rice and It with your water in a pot and bring to a boil. After it boils, reduce heat and place the lid on for 25-30 minutes or until cooked.
2. When rice has cooked, allow it to cool by folding it over gently and continuously. Add your seasonings and continue folding until completely cooled.
4. Cut your rolls with a sharp wet knife. Wet it each time you cut otherwise the rice will be too sticky and you won't get a clean cut.
5. Add garnishes of your choice on top of a bed of rice and serve with a side of tamari. 

Enjoy!

Galaxy Pops 

Recipe:

2 cups cashews, soaked overnight
1/2 cup almond milk
1/2 cup rice or maple syrup
1/4 cup coconut cream
2 tsp vanilla bean paste
1/3 cup liquid coconut butter
Blend until smooth.
Divide into bowls, colour with vegan friendly food dye and spoon into silicone Popsicle moulds.
Swirl with a toothpick & freeze overnight.
Finished with edible glitter. Enjoy!