Let’s Get Saucy – Salad Dressings & Dips

The sun is shining, the mood is good. Here at Mums In Real Life, we’re preparing to get saucy for the weeks ahead. The aim will be to complement our healthy lifestyle with additional deliciousness. We’re talking sauces, dips and dressings and we can’t wait to get started!

We are therefore kicking off with this ever so simple, yet scrummy salad dressing. Things don’t get easier than this.

Ingredients:

Olive Oil

Dijon Mustard

Mixed herbs

Seasoning

Method:

Pour 150ml Olive Oil into a jar/bowl. Add 2tbsp of Dijon Mustard along with 2 tsp of mixed herbs. Season well and stir.

Bring Morocco To Your Kitchen – The Homemade Way

Whilst travelling around parts of Morocco, I totally fell in love with the cuisine. It’s not hard to do. Vendors, nestled amongst Artisans, sell the most aromatic and visually tantalising displays of herbs and spices, every spirally turn you take through the labyrinths of the Souks.

We tasted many a memorable dish, the best of them being cooked and served straight out of a families home in Marrakesh. We dined in their living room on the tastiest of mez dishes and the triumph of the night was their roasted chicken, served piled high with Cous Cous. Unforgettable.

This is a nod to my time travelling and I can guarantee it’ll leave your kitchen smelling divine. Your taste buds will be begging for more! The heady smells of the herbs and spices take me directly back to my wonderful days wandering the world. I hope it takes you there too !

The most amazing thing is, it is so easy to cook! Let’s go!

Ingredients:

Medium to Large Chicken

1tsp Paprika

1tsp Ground Cumin

1tsp Ground Coriander

1/2tsp Cayenne Pepper

1 Onion, quartered

4 – 6 Cloves of Garlic (or more – Garlic usage should come from the heart)

1tbsp Butter or low fat butter spray

2 cups of water

Seasoning

Spoonful of cooked chickpeas to decorate

Fresh coriander (optional)

Method:

Preheat your oven to 180•C.

Put the herbs and spices together in a bowl, stir.

Put the chicken onto a baking dish and rub it with butter, or spray with a low fat option. Next up, work the herb and spice mixture into the chicken well.

Generously twist some pepper on top and sprinkle with salt.

Around the chicken add your crushed up garlic and onions. Add the water.

Pop into the oven for an hour, basting generously. After an hour, cover the chicken loosely in foil, turn your oven down to 160•C and cook for a further hour.

Remove from the oven and allow to rest for at least 15 minutes. Transfer to a serving plate and drizzle with the juices. Add cooked chickpeas and fresh chopped Coriander.

Plate up and enjoy with some Raisin and Paprika Cous Cous, topped with coriander.

In addition, how about adding some braised Courgettes and Carrots to the dish?

This went down Mighty well at home. Seconds all round!! Bonus.

Here at Mums In Real Life, we’re always seeking out tips and love to hear your tales. Please comment or email us at:

hello@mumsinreallife.co.uk

Kick Start Your Day With This Breakfast Smoothie – Pineapple, Oats & Aloe Vera Juice

Kick off your day with this Oats smoothie – it’ll make you feel great!

Did you read our blog yesterday on the benefits of Aloe Vera Juice, our Michelle Inspired Mocktail? If not, click on this link to learn more:

Beetroot, Spinach And Aloe Vera Cocktail – Let’s Talk Health Benefits

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Let’s rave about Pineapples as well, not only are they delicious but they are packed with nutrients and compounds which can help fight disease and inflammation. Learn a bit more here: https://www.healthline.com/nutrition/benefits-of-pineapple

Ingredients:

15ml Aloe Vera juice

• 1-2 slices of pineapple (skin off) cut into chunks

• 100ml Soya Milk

• 100ml Skimmed Milk

• 20g Oats

• Generous blob of honey

Method:

Chuck everything into a mixing jug and blitz! Add honey at the end according to your taste requirements!

Admittedly, the Aloe Vera Juice does make these a bit ‘poky’…but no pain, no gain. Right?!?!

Beetroot, Spinach And Aloe Vera – Michelle Inspired Mocktail – Let’s Talk Health Benefits

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Thank you so much for all of your feedback from our ‘Shake It Off’ week!!! We have received some lovely messages and can’t believe how many people followed it!! Thanks guys, here at Mums In Real Life, it means a lot!!! We hope you are all feeling as good as we do!

Several friends got in touch with us about the health benefits of Aloe Vera Juice. Thanks for pointing us in this direction 👍🏻

Benefits, to name but a few:

Liver function

• Hydration

• Clear skin

• Constipation

• Nutritional boost

• Aid digestion

• Indigestion relief

However, it’s very important to note that it can have Possible Side Effects/Contraindications. Take a read:

https://www.webmd.com/vitamins/ai/ingredientmono-607/aloe

So, after reading all of this and weighing up the pros and cons I decided to give it a go.

Ingredients:

Half of a Beetroot (precooked)

Handful of spinach

Juice of 1 lemon

20ml Aloe Vera Juice

Glass of cold water

2 Ice cubes

Method:

Place everything into your blender and blitz!! Mine came out quite grainy, so I then sieved it into a glass .

Let’s Get Spiralling- The Courgette Way

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Here at Mums In Real Life, we love a gimmick and nothing quite beats a good ‘ spiralling’ session!! Not only is it fun (the kids LOVE watching!), but it gets the kids eating their superfoods too and…they just look so so pretty!!

We have the Hemsley & Hemsley model, although there are plenty of others about!!

Check out their page, they have a super range:

http://www.hemsleyandhemsley.com/shop-home-page/

So how did we cook the Courgettes? We simply added a small amount of salt to a pan of boiling water, added the courgettes and reduced to a simmer for 4 minutes. We then drained and served as a side.

Here at Mums In Real Life, we’re always looking for tips. Please comment or email us at:

hello@mumsinreallife.co.uk

Mackerel & Cous Cous Super Food Salad – Let’s Get Summer Started

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Are you in the mood for salad? One that’s going to hit the taste buds and fill you up? Give this a try! Not only is it easy, it is bursting with goodness!

Did you know…?

Mackerel is high in long chain omega 3 acids, which may help prevent heart disease. They’re also a good source of Vitamin D.

Check out more information here:

https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/#oily-fish-and-omega-3-fatty-acids

This salad perfectly compliments our healthy living lifestyle, have you seen our exercise cards? Take a look: Fitness

So let’s get started!! Grab yourself a bag of Super Food Salad (I bought mine from Aldi and it contains: Land cress, red chard, baby spinach, beetroot, baby kale and wild rocket), some peppered mackerel, Cous Cous and sliced red pepper.

Method:

Slice up half of a red pepper and make up some Cous Cous. Place a couple of generous handfuls of salad mix into a bowl, then add the red peppers and Cous Cous.

Remove the skin from the mackerel and break up into large flakes.

Decorate the top of your salad with the flaky mackerel and use a dressing of choice. Enjoy!!

Thank You!

Here at Mums In Real Life, we are so inspired by others. Thank You for all of your support so far 👍🏻

Shake It Off Prep For Day 5 – Apple & Berries Oat Breakfast Smoothie

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How’s the ‘shaking it off’ going for you? Here at Mums In Real Life, we’re feeling mighty fine!

These yummy Oat and fruit breakfast smoothies have really given us a spring in our step this week.

Did You Know….?

That Oats are stacked full of vitamins, Fibre and antioxidants and are among the healthiest grains on earth.

Check out this link for all of the benefits:

https://www.healthline.com/nutrition/9-benefits-oats-oatmeal

The breakfast smoothie for Day 5 is just delicious! Give it a go, it’s super easy…

Ingredients:

150ml Soya Milk

100ml Skimmed Milk

20g Oats

4 Strawberries

1 Apple (skin on, cored)

Handful of Blueberries

Method:

Pop everything (save a couple of blueberries to use as a dressing) into your blender and blitz. Pour and enjoy!

HOW TO HANDLE LONG RUNS

SO, let’s start with the good news…we did it! We nailed our long run last week, running a thigh-aching 29 kilometres (that’s about 18 miles). I feel like we might be ready for this marathon. My knees ache, my Achilles insists on clicking after every long run and I have a proud collection of beautiful sweat spots.

I’m going to be honest – 29k felt like a bloody long way. It felt like we were running for days on end (it was more like three hours). We took Percy Pigs and electrolytes to help with energy levels (and run into Burger King, drive-by style to grab an apple juice at kilometre 25, startling shocked lunchtime burger-eaters and the young boy behind the counter).

Anyway, despite looking like loony running maniacs, it got me thinking. This marathon lark is so complex – running is just the start of it. Just one element. You need to gear yourself up so emotionally, build your body up physically with training, and also understand your physiology to work out how much water, gels, carbs etc you need to keep going.

So, I started looking in to the science of taking on board water during a marathon. Should I just grab a cup at every water point (and risk of taking on board too much water) or should I put in place a strategy to drink a certain amount for each mile I run? It’s fair to say I’m pretty confused by the recommendations…

Well, research varies quite a lot! There doesn’t seem to be one particular method which is the best – if you take too much you’re risking your health, if you don’t take enough you’re also risking your health. Results can also be improved with the optimum hydration, but do you take in a measured amount, or just drink as you go? For runs totalling more than an hour, it’s a good idea to hydrate before and after according to an article from Runner’s World

However when it comes to longer runs, there is differing advice: some camps say you should work out how much you dehydrate on a run by measuring your before and after weight, and work out how much fluid to replace when racing – others, like this article I found from the London Marathon suggests you will need 400-800ml of fluid per hour (and also has a few good tips for maintaining fluid levels). The main takeaway is you must be hydrated properly at the start of your marathon – that doesn’t mean gulping down water immediately beforehand, but ensuring your water intake is sufficient in the week, days and hours leading up to the big day.

Ensuring you’re sufficiently hydrated is also key to great performance, and some articles also suggest that being insufficiently hydrated is as detrimental as not putting in the hours running beforehand.

Having sufficient Glycogen levels on race day is also important (Glycogen is a form of sugar that can be easily stored by our muscles and liver) and I found another article from Runner’s World which helped me to understand how best to approach this beforehand and on the day.

If you’ve been following the blog for a while now, you’ll have started to realise that I’m the slummy one in MIRL! I’m also not an athlete or a runner, I’m just a mum who set herself a challenge, and I’m not one to shy away from that. What I’m also not is a sports scientist, specialist or expert. So, I was pleased to find another article by Runner’s World called ‘The World’s Simplest Hydration Plan’, which says I can just go with my thirst. Grab a drink at the stations, and give myself 10 seconds at each water station. Being one for a simple life – I’m going with that option!

I’m always keen to hear your thoughts, so if you have any tips for hydration before or during the marathon, I’d love to hear your suggestions.

Happy Wednesday lovely people.

Tahlia x

How to prepare yourself mentally for long runs

As you know by now, I’ve signed up for the Brighton Marathon this year. 5 weeks today in fact. 35 days. Eeeek! Enter self doubt and negative thoughts “What was I thinking?”.

For the last few weeks, my long runs have been on a Sunday afternoon. Kids are chilling out, dinner in the oven. Cue a bit of time for me to run. I’ve been trying to run at least 20k on a Sunday, and today was the longest yet. A casual half marathon just for fun (yep right).

Today’s run was VERY windy!!!!

This has given me a LOT of time to think. A lot of time to contemplate the enormous task which lies ahead (in the not too distant future), and a lot of time to doubt my ability to make the distance. Today, I was lucky enough to have the company of my wonderful running buddy to help me overcome the doubt and keep me running when I feel like giving up and calling an Uber to take me home.

This time last year, I was gearing up for my first half marathon. I had the same thoughts as I’m having now, but managed to make 20k before the run which gave me the confidence to turn up on the day. This time, it’s unlikely I’m going to make the full 42.2 kms, so on my run today I was contemplating how exactly my head is going to wrap itself around such a mammoth undertaking. Here’s what I came up with:

  1. Set yourself milestones for the run. By giving myself four or five key checkpoints, I can break down the run in my head which makes the distance seem achievable. Cue me and my running buddy scouring the marathon route for said milestones.
  2. Set yourself a distance for the run, and check the route distance before you go out. There’s nothing more disheartening than getting home with another 0.5km to run (my head at that point is done and my legs refuse to move any further).
  3. Take some gels/jelly beans/water – it’s not just for an energy boost but for me it also gives me a mental boost when I have a sip of water or a jelly bean.
  4. Power up the hills. I mean nobody likes hills (it’s quite hilly where I live and run) but put your energy into powering up the hill. See it as a way to get those kms down faster. Similarly, speed up on the way back down the hills (if your knees will allow)!
  5. Practice positive affirmation. Take time to visualise your run, to tell yourself that you can do it, that you are good enough.
  6. Make sure you get your miles in. Proper training will prepare you for the run ahead and give you confidence for the challenge.
  7. Last but not least. Run with someone who builds you up. Find your running crew and take them with you along the way (even if they’re not crazy enough to actually sign up for a marathon.

I’d love to hear your thoughts on how you prepare yourselves for a marathon. Please do comment, or add to the conversation on Insta @mumsinreallife.

Happy Sunday lovely people.

Tahlia x