I don't wanna categorize this as a New Year's resolution because those are always doomed to fail. I'm just gonna say it happened to be the New Year when I decided to make this overdue adjustment. These "changes" include my diet, my sleeping pattern, and working out. I've kept it up since Jan 05,2014 and it's been good aside from 2 cheat days I've had.
To give you an idea of how dramatic it has been, here's a sample of my daily food intake from before and after.
Pre-Change: Fuits, Cereal, Yogurt, packaged food (Ice Cream, Granola Bars, Brownies, Cookies) Banana Bread (at least it's homemade!), Pickles and Beets, and the occasional protein
Now: Eggs, Chicken Breast, Fish, Soybeans, Yogurt, Fruits, Veggies, LEMONS, some nuts, sweet potatoes, rice
I honestly wrecked my brain trying to come up with some healthy things I've eaten in the past but there isn't much. I'm amazed I didn't explode from all that sugar and carbs but one thing for sure, my internal organs were failing.
For the first 3 weeks I've included sweet potatoes and rice in my diet but then cut them out because I started a 30 days "shredded" diet. I don't wanna call it "shredded" because I am not and wont be anywhere close to shredded after the 30 days. It's just to help me kick start this workout thing so I can get used to eating a lot of protein and getting all my carbs from fruits and vegetables.
I also don't want to restrict myself to a certain diet because I believe everything in moderation is probably the best. If I had to choose, Paleo would probably be the one, but I love yogurt way too much to give it up.
With all that said, it's time consuming to eat healthy with work, gym, and my knitting project so I've decided to precook all my meals for the upcoming week. I will upload another post with that process but for today, it's all about the "cupcake"!
This is how I played with my food since I didn't want to spend an entire day baking flavourless chicken breasts. The most time consuming part is grinding up the chicken breasts. You could buy ground chicken but those has a lot more fat than I'd prefer. I bought a meat grinder from ages ago and finally got to use it this once! It's pretty good, I did about 6 lbs of chicken breast in less than 30 minutes.
6 lbs ground chicken breast
1 kg shredded zucchini
1 head of garlic grated or finely chopped
2 tsp ginger grated or finely chopped
2 tbsp salt
1 tbsp ground pepper
1 head cauliflower
To make the meat muffins moist, I added 1 kg of shredded zucchini, 2 carrots and 2 onions. You can leave out the carrots if you're not a fan. I merely added them for colour anyway.
Combine all the ingredients for the muffins in a large bowl and mix well. I used a folding motion where I scoop up from the bottom and place on top. You don't wanna work your chicken too much.
Roughly chop up your cauliflower and put them in a pot with water. Bring to a boil and cook until very tender. Drain all the water and then purée.
Divide your chicken mixture into 24 and put them into muffin tins. Alternatively you could form them into patties and bake them in a tray. I weighed out my entire mixture and divided it by 24 to get the exact weight of each muffin (175g) because I wanted to calculate the macro.
Bake at 450 for 15 minutes then lower the temperature to 375 and bake for another 10-15 minutes until done. Let cool to room temperature.
Fill a pastry bag with your cauliflower purée and pipe onto your muffins as you would a regular frosting. You can certainly skip this process if it's a hassle. I did it purely for my own entertainment.
150 calories, 28 g protein, 3.5g fat, 3.5 g carbs, 1.5 g sugar, 0.7 g fiber