Tag Archives: Chicken

Whole 30 day 18-20.. went to the summer cabin for the weekend.

Still doing a the whole30, however this weekend i did “cheat” on saturday when I went to a dinner we were invited to. I had some wine and sauce to the fish that was served. On Sunday evening on our way home I also ended up having kabob with rice and creamy garlic sauce ( i thought they were going to give me the tomato sauce). It was very interesting because I felt a difference really fast in my body. It is strange how quickly I can feel a difference. I will continue to do the whole 30, and even if i will not have done it 100 % correct I still feel like it’s been fantastic and I still have some days to go. I don’t feel like a failure, and no one should just because things didn’t go like planned. We just need to continue to do the best we can and not give up 😀

Day 18

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  • Breakfast: Berry avocado yogurt
  • Lunch: Oven baked salmon with a raw beet, kale, apple salad
  • Snack: Clementine and some raw hazelnuts
  • Dinner: Salad topped with lots of veggies, chicken and avocado

Day 19 at the cabin

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  • Breakfast: Eggs, sandwich turkey meat with banana and nuts
  • Lunch: Sweet potato mash, with steak and salad
  • Dinner: Went to a dinner where different fish and potato was served and lots of different sauces. 


Day 20 still at the cabin

  • Breakfast: Sweet potato cakes with sandwich turkey meat
  • Snack: Banana, apple and some nuts
  • Very late dinner on our way home: Kabob with rice and creamy garlic sauce

Whole30!!!! Yup I am doing another one :) Started today :D

Hey all 🙂 I’m doing another Whole30 and I need it. Been eating really crappy this past 6 month, I’ve gained some weight too and it is time to make a change. So I am kicking it off with a bang! Last time I ended up being sick and stopped it. This time I am going to go through with it and I hope i won’t get sick again since I was just sick for a few days.

I am really excited because my co-worker and her husband is doing it with me. Well she already started last monday. She was too excited and couldn’t wait. So we will keep eachother on track 🙂

I forgot to weigh myself this morning so I will do so tomorrow. I also need to measure myself and take pictures to be able to see the change better 🙂

Day 1: I had not bought any groceries before I started this morning so I didn’t have too much to use for breakfast and lunch. I did go shopping after so now I have some good stuff to cook with 🙂

  • Breakfast: Berry spinach smoothie with 2 eggs
  • Lunch: Zucchini soup with shredded chicken
  • Snack: 1 egg and a banana
  • Dinner: Jamaican run down ( fish stew) with cooked green plantain and kale

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Time to do some dishes, Night people 🙂

Day 3 Week 3, Whole30 day 24

Today was a great day. I worked out and i have been in a fantastic mood all day 🙂 Went to work it was really busy…was hit by a car at work…fortunately we were both driving slow so im feeling ok right now. Hope i will tomorrow. Me and my friend are both blessed nothing serious happened!!! Still in a great mode though 🙂

My workout today was good, Im feeling a little stronger already 😀 it’s exciting with 9 weeks to go. I can’t even imagine how much stronger i will be!!!!!!

Day 3 Week 3 Chest and Triceps

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My exercises:

  • 5 minute warmup run on the treadmill
  • Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
  • Incline Dumbbell Press. 3kg x 12, 4kg x 12, 4kg x 12
  • Dumbbell Flyers: 3kg x 12, 3kg x 12, 4kg x 12
  • Dumbbell Flyers: 4kg x 12, 3kg x 12, 3kg x 12 (was supposed to do decline dumbbell flyers, but they don’t have that bench at my gym so I did 3 more sets dumbbell flyers)
  • Bench Dips: 12, 12, 9
  • Lying Triceps Press: 2kg x 12, 5kg x 12, 5kg x 12
  • Tricep Dumbbell Kickback: 2kg x 24, 2kg x 28, 3kg x 24 (did half on each arm)
  • Standing Dumbbell Triceps Extension: 4kg x 12, 5kg x 12, 4kg x 12
  • Cable One Arm Tricep Extension: 2.5kg x 18, 1.5kg x 24, 1.5kg x 24 (half on each arm)
  • Stretching

2014-01-31 12.46.002014-01-31 12.45.54    Dumbbell Flyers

Whole30 Day 24 was going great I did cheat a little, it was this girls last day at work and she brought this super yummy mareng cake filled with raspberry whipped cream. I couldnt recist a small peice. It didn’t have any gluter which was great. I am going to actually try to make that cake Paleo approved later on, because it was soooo super duper delisious.

Here is what I ate


  • Pre-Workout Breakfast: Choco Blueberry Smoothie (Recipe below)
  • Post-Workout Snack: Banana and nuts (with in 15 minutes after finishing my workout)
  • Lunch: Simple tuna with oven baked sweet potato and a spinach sallad
  • Dinner: Veggie Stew with shredded chicken with oven baked sweet potato and a huge spinach, tomat, carrot, cucumer, sauerkraut, avocado salad
  • Evening Snack: Avococo pudding topped with coconut chips and salt chips and nuts


Pre-Workout Choco Blueberry Smoothie

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  • 1 banana
  • 1/2 avocado
  • 1/2 cup of blueberries
  • 1/2 can of coconut milk
  • 1 raw egg
  • 1 tablespoon crushed flax seeds
  • 3 tsp raw cacao
  • 2 tsp green superfood
  • 1 tablespoon of chia seeds
  1. Blend all ingredients except the chia seeds in a blender.
  2. When well mixed stir in chia seeds let sit 15 minutes.
  3. Pour into a bowl and I garnished with walnuts, cashews, sunflower seeds, cacao nibs, coconut chips and 1 small chopped fresh date


Whole30 Day 19 & 20 completed!

Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀

Svenska lÀngre ner

Here is what I ate:

Whole30 Day 19



  • Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
  • Breakfast 2 – Coco smoothie and soft boiled eggs
  • Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
  • Dinner – Crock pot chicken with a huge salad
  • Evening Snack – Lamb salami with scrambled eggs and saurkraut

Whole30 Day 20



  • Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
  • Breakfast 2 – Tropics smoothie (recipe below) and egg
  • Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
  • Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
  • Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)

Crock Pot Chicken recipe:

Excited to use my new crock pot. Its my second time 😀

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  • 1 whole chicken
  • 1 cup Olive oil
  • 3-4 garlic cloves
  • 1 tsp salt
  • 1 tsp pepper
  • 1/4 tsp chili pepper
  • 1/2 tsp cumin
  1. Rince and pat dry the chicken.
  2. Mix all the ingredients except the chicken.
  3. Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
  4. Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
  5. Let marinate for at least 8 hours, prefferably over night.
  6. Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight



Tropics Smoothie Recipe: Not the prettiest picture but super delicious

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  • 1/2 can coconut milk
  • 1 banana
  • 1 cup pineapple, mango, physalis and raspberry
  • 1 tsp flax seeds
  • A few walnuts

Blend and enjoy oh so yummy tropics



Hiiiiiiiiiiiiiiiiiiii jobbat tvĂ„ lĂ„nga dagar, sĂ„ jag har lagat en massa mat. Jag behöver en hel del mat pĂ„ jobbet och jag Ă€lskar att Ă€ta hahahaha. Jag Ă€r trött men mĂ„r bra 🙂 Jag har 2 nya recept nedan 😀

HÀr Àr vad jag Ät:

Whole30 Dag 19


  • Frukost 1 – Bacon, Ă€ggröra och en lila grön smoothie
  • Frukost 2 – Coco smoothie och mjuk kokta Ă€gg
  • Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
  • Middag – Crock pot kyckling med en stor sallad
  • Afton Snack – Lamm salami med Ă€ggröra och sauerkraut

Whole30 Dag 20


  • Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
  • Frukost 2 – Tropics smoothie (recept nedan) och Ă€gg
  • Lunch – Kokos lax rĂ€k pasta (kommer att lĂ€gga upp recept i morgon) toppad med sallad och avokado
  • Middag – Crock pot kyckling med röd grönskas sĂ„s och ugnsbakad sötpotatis
  • KvĂ€llsmĂ„l – Choco Banan kokos glass och ugn rostade nötter (kommer att lĂ€gga upp recept i morgon)

Crock Pot kyckling recept:

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Det Ă€r kul att anvĂ€nda min nya crock pot gryta, 2a gĂ„ngen nu 🙂

  • 1 hel kyckling
  • 2 dl olivolja
  • 3-4 vitlöksklyftor
  • 1 tsk salt
  • 1 tsk peppar
  • 1/4 tsk chilipeppar
  • 1/2 tsk kummin
  1. Skölj och torka kycklingen.
  2. Blanda alla ingredienser utom kycklingen.
  3. Gnid lite salt och peppar pÄ kycklingen sedan gnugga olivolja blandningen över och under huden dÀr det Àr möjligt.
  4. LÀgg kycklingen i en pÄse och hÀll det som Àr kvar av olivoljeblandningen i pÄsen och förslut.
  5. LÄt marinera i minst 8 timmar, bÀst över natten.
  6. Placera kycklingen i crock pott grytan, satte den pÄ lÄg i 6-8 timmar. Jag hade min i 8 timmar under natten.



Tropisk smoothie Recept:

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  • 1/2 burk kokosmjölk
  • 1 banan
  • 1 kopp ananas, mango, physalis och hallon
  • 1 tsk linfrön
  • NĂ„gra valnötter

Blanda och njut oh sÄ smaskiga tropikerna


Day 4, Week 1 DONE!!! Whole30 day 13!

Week 1 done, 11 weeks to go of my fitness challenge. Excited to see the progress in my body! This week was good got all 4 workouts in, my energy has been low so it has been a little bit of a challenge. But I pushed through it. Part of me feeling sluggish is digestive track issues. They got bad this week, so yesterday it got really bad to the point I was not hungry at all. So after work I stopped by the store to pick up some food to help alleviate the problem. Carrot, pear and pinapple juice are all great for the belly. So I decided to make a smoothie of the 3 ingredients yesterday. Thats what I had for breakfast and lunch too today, with my blueberry chia smoothie. And I feel much better, I actually ate some real food for dinner today. I am going to get some digestive enzyme supplements to help with healing my gut. Here is a great page to read about it http://whole9life.com/2012/09/digestive-enzymes-101/

I worked out at home in out little gym today, was busy during the day and I didn’t realise that the gym close at 5 pm. I decided that its not going to stop me from working out. So I did it at home. Only have 1 kg weights, but that perfect for most of the shoulder exercises i did.

Day 4 workout Shoulders/ Abs

  • Seated Dumbbell Press: 1kg x 12, 1kg x 12, 1kg x 20
  • Dumbbell Straight-Arm Front Delt Raise to a t: 1kg x 12, 1 kg x 15, 1kg x 20
  • Side Lateral Raise: 1kg x 12, 1kg x 12, 1kg x 12
  • Seated Bent-Over Rear Delt Raise: 1kg x 12, 1kg x 12, 1kg x 12
  • Excercise Ball Crunch: 12 x 3
  • Air Bike: 12, 20, 30

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Whole30 Day 13 modified because of digestive track issues.


  • Breakfast – Pear Creamsicle Smoothie and blueberry chia smoothie with a sice of dried organic figs and apricots.
  • Lunch – A little bit of shrimp, mushrooms, garlic, spinach egg scramble & Pear Creamsicle Smoothie
  • Dinner: Oven baked sweetpotato with 1 chicken sausage topped with mustard, spinach and sauerkraut.

Feeling better 😀 Time to go to bed!




12 week fitness challenge Day 2 & Whole30 Day 10 DONE! Coco smoothie recipe.

Didn’t go to bed until late last night so I slept until I woke up with out an alarm. Very nice and kinda late hihihi 10.15 :D….Since it was late I didn’t have time to eat a full breakfast before the gym, that takes 2 hours to digest. So I made a simple and really delicious smoothie and a scrambled egg 🙂 Recipe below.

Day 2 of the 12 week #dmotiv8orchallenge. Today was Back & Biceps day. Since I’m new to this and I don’t know all the proper techniques thanks to asking randome people to take pictures of me I ended up gettig some good corrections advice 😀 Got this grey top for x-mas

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Now this is my biceps today on week 1..can’t wait to see week 12!

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Here is what I did

  • 5 minute running warmup
  • Wide-Grip Lat Pulldown: 15kg x 12, 20kg x 12, 20kg x 12
  • One-Arm Dumbbell Row (on each side): 3kg x 12, 4kg x 12, 5kg x 12
  • Seated Cable Rows: 10kg x 12, 15kg x 12, 15kg x 12
  • Underhand Cable Pulldowns: 15kg x 12, 20kg x 12, 25kg x 12
  • Dumbbell Alternate Bicep Curl: 3kg x 12, 4kg x 12, 4kg x 12
  • One Arm Dumbblell Preacher Curl (on each side): 4kg x 12, 3kg x 12, 2kg x 12
  • Standing Biceps Cable Curl: 5kg x 12, 5kg x 12, 2.5kg x 12

2014-01-15 13.04.13 2014-01-15 13.04.16

Now I’m sore hahaha fantastic 😀 I know tomorrow is going to be way worse.

Whole30 Day 10 done and here is what I ate



  • Breakfats: Coco smoothie (recipe below) and scrambleg egg
  • Post-workout lunch: Sweetpotato Tuna Cakes and steemed broccoli
  • Snack: 1 banana
  • Dinner:  Coconut curry chicken stew (recipe below) on a spinach bed. Topped with sauerkraut and shredded carrots.
  • Evening Snack: Sweetpotato topped with cacao nibs, raw cacao, coconut chips and raspberries

Coco Smoothie Recipe:

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Blend and enjoy this super yummy smoothie

Coconut Cury Chicken Stew Recipe:

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  • 2 cups Shredded chicken
  • 1/2 Onion chopped
  • 2 carrots chopped
  • 1 parshnip chopped
  • 1/2  red bell pepper chopped
  • 1/2 can coconut milk (creamy)
  • 1 cup water
  • 2 tbsp bonebroth
  • ghee
  • 2 tsp Curry powder
  • 1 tsp Cumin powder
  • 1/2 tsp Pepper
  • 1 tsp Garlic powder
  • 1 tsp Ginger powder
  • 1 tsp Tumeric powder
  • 1/2 tsp Cardimum powder
  • Salt to taste

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  1. Put ghee in a big pot put in the chopped onion, carrot, parshnip and paprika let get soft on medium heat.
  2. Mix all the spices together and put over the veggies in the pot, lover the heat and stirr till all the veggies are coated.
  3. After another 10 minutes add water and bonebroth let simmer down some.
  4. When reduced to about half add coconut milk, simmer for about 30 minutes or more.

Night everyone!


Whole30 Day 3 & 4 done!!!!!!

Hi 🙂 today I wanted CHOCOLATE I really really really wanted chocolate!!!!!! Hahahahaha well its the sugar cravings kicking in, withdrawls are no fun. But I know I can do this, I have done it before. This weather is not helping, its been dark and gray since the 1st. I want SUNSHINE now! Most people know sunshine makes us feel good in many ways. Well one of the reasons are when you’re exposed to sun, your brain increases serotonin (a hormone connected with feelings of happiness and wakefulness) production. This constant darkness, greyness is making me more sluggish. I’m hoping eating whole foods will help me with the tiredness and cravings 🙂

Svenska lĂ€ngre ner 🙂

Yesterday was day 3 and I was tired with only 3 hours of sleep. I couldn’t sleep and I had to wake up early to go to work. After work I had a massage, very much needed. My back feels great today 😀 Here is the food I ate yesterday.

Day 3


  • Breakfast 1 – Scrambled eggs with shrimp, mushroom, onion, spinach.
  • Breakfast 2 – Cod curry soup (leftovers)
  • Lunch – Bolognese sauce with steamed broccoli
  • Snack –  Blood orange and banana
  • Dinner – Chili lime chicken sallad (spinach, cucumber, carrot, tomato, green apple, olive oil and lime juice)

Santa brought me a Crock pot for christmas 😀 😀 😀 My first meal done in it mmmmm very good. On tuesday I marinated a whole chicken all day and then it cooked all night for 8 hours. So on wednesday I woke up to a fully cooked chicken that I used for my dinner salad. Found this delisious recipe for Chili Cilantro Lime Crock Pot Chicken, I changed it up a little I used flat-leved parsley instead of cilantro and added some spices.

Chili Lime Crockpot Chicken

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  • One whole chicken
  • Dry rub (black pepper, sea salt, chili powder, cayenne powder, ground cumin, paprika powder, tumeric powder). I used about a teaspoon each.
  • 1/2 cup of lime juice (about 2 limes).
  • 2 generous handfulls of Flat-leaved parsley
  • 4 cloves of garlic.
  • 2 tbsp of olive oil


  1. Wash your chicken off under cold tap water and then dry with paper towels.
  2. Blend all the spices togehter and rub over the whole chicken, under the skin too.
  3. In a blender or food processor, combine your lime juice (don’t throw away the lime after squizing out the juice), flat-leved parsely, garlic, and olive oil. Blend.
  4. Take the 4 lime halfs thats left after the juicing and dust the lime with chili powder and stick it into the cavity of your chicken.
  5. Find a ziplock bag or food bag large enough to hold your whole bird. Place your bird in the bag and pour your wet marinade over it. Use your hands to make sure the marinade is applied evenly around the chicken and under the skin, this is the important part. You can puncture the chicken breasts a few times with a knife for the marinade to seep into, yet this is not necessary. Making sure you get the marinade well applied and under the skin will do the trick.
  6. Seal your bag tight so that the marinade is making contact with the chicken all over. I used a crock pot liner bag which I pulled tight around the chicken and marinade, and then stuffed that into another large ziplock bag.
  7. Let your chicken marinade overnight or all day.
  8. Place your chicken in your crockpot along with any marinade left over in your bag.
  9. Cook on low for 6 to 8 hours. I cooked mine for 8 hours

Day 4 



  • Breakfast 1 – 2 soft boiled eggs, sweet potato, red paprika and tomato
  • Breakfast 2 – 2 pan fried eggs, 1 red apple dusted with cinnamon topped with coconut chips
  • Lunch – Bolognese sauce with sweet potato
  • Dinner – Chili lime chicken sallad (spinach, cucumber, carrot, tomato, green apple, olive oil, lime juice, sprinkeld with sunflower and crushed flax seeds) The salad looks small in the picture, but it was huge.
  • Evening snack – 2 boiled eggs and a bowl of avocado, banana, raspberry, blackberry, blueberry, almonds, walnuts, coconut chips, cacao nibs and cinnamon powder. OH WOW this was delish!

Good night!


Hej 🙂 idag ville jag ha CHOKLAD, jag ville verkligen verkligen verkligen ha choklad!! Hahahahaha detta sockerbegĂ€r kickar in, avvĂ€njning Ă€r inte roligt. Men jag vet att jag kan göra det hĂ€r, jag har gjort det förut. Det hĂ€r vĂ€dret hjĂ€lper inte till, det varit mörkt och grĂ„tt sedan den 1a. Jag vill ha SOLSKEN nu! De flesta mĂ€nniskor vet att solsken fĂ„r oss att mĂ„ bra pĂ„ mĂ„nga sĂ€tt. Jo en av anledningarna Ă€r nĂ€r du utsĂ€tts för solen, ökar din hjĂ€rna serotonin (ett hormon i samband med kĂ€nslor av lycka och vakenhet) produktion. Denna konstant mörker, grĂ„het gör mig segare. Jag hoppas att Ă€ta denna kost kommer att hjĂ€lpa mig med tröttheten.

IgÄr var dag 3 och jag var trött med bara 3 timmars sömn. Jag kunde inte sova och jag var tvungen att vakna tidigt för att gÄ till jobbet. Efter jobbet gick jag pÄ en massage, mycket vÀlbehövligt. Min rygg kÀnns bra idag: D HÀr Àr maten jag Ät igÄr.

Dag 3

  • Frukost 1 – Äggröra med rĂ€kor, svamp, lök, spenat.
  • Frukost 2 – Torsk curry soppa (matrester)
  • Lunch – KöttfĂ€rssĂ„s med Ă„ng kokt broccoli
  • Snack – Blodapelsin och banan
  • Middag – Chili lime kyckling sallad (spenat, gurka, morot, tomat, grönt Ă€pple, olivolja och limejuice)

Tomten gav mig en crock pot i jul : D: D: D Min första mÄltid jag gjort i det mmmmm mycket god. I tisdag marinerade jag en hel kyckling hela dagen och sedan det kokta hela natten i 8 timmar. SÄ pÄ onsdag vaknade jag till ett helt tillagad kyckling som jag anvÀnde för min middags sallad. Hittade denna goda recept för Chili Cilantro Lime Crock Pot Kyckling, jag Àndrade det lite jag anvÀnde blad persilja istÀllet för koriander och lagt till nÄgra kryddor.

Chili Lime Crock Pot Kyckling


  • En hel kyckling
  • Torr gnugga (svartpeppar, havssalt, chilipulver, cayennepulver, mald spiskummin, paprikapulver, gurkmeja pulver). Jag anvĂ€nde ungefĂ€r en tesked vardera.
  • 1 dl limejuice (ca 2 limefrukter).
  • 2 generösa handfulls av Flat-leaved persilja
  • 4 vitlöksklyftor.
  • 2 msk olivolja

Gör sÄhÀr: 

  1. TvÀtta kyckling av under kallt kranvatten och torka med hushÄllspapper .
  2. Blanda alla kryddor togehter och gnugga över hela kycklingen , under huden ocksÄ.
  3. I en mixer eller matberedare , kombinera din limejuice ( inte kasta bort kalk efter squizing ut saften ) , platt – leved parsely , vitlök och olivolja . Blend .
  4. Ta de 4 lime halvorna som blev kvar efter juicen och pudra med chilipulver och lÀgg den i kaviteten pÄ din kyckling .
  5. Hitta en ziplock pÄse eller plastpÄse stor nog att rymma hela din fÄgel . Placera din fÄgel i pÄsen och hÀll marinaden över den. AnvÀnd dina hÀnder för att se till att marinaden appliceras jÀmnt runt kycklingen och under huden, Àr detta den viktigaste delen . Du kan punktera kycklingbrösten ett par gÄnger med en kniv för marinaden att sippra in , men det Àr inte nödvÀndigt . Se till att du fÄr marinaden vÀl tillÀmpas och under huden kommer att göra susen .

Förslut vÀskan ordentligt sÄ att marinaden Àr att ta kontakt med kycklingen över. Jag anvÀnde en lerkruka potten liner vÀska som jag dras Ät runt kycklingen och marinaden , och sedan stoppade in det i en annan stor ziplock pÄse .
LÄt din kyckling marinad över natten eller hela dagen .
Placera kycklingen i din crockpot tillsammans med nÄgon marinad kvar i vÀskan .
Koka pÄ lÄg i 6 till 8 timmar . Jag lagade min i 8 timmar

Dag 4

  • Frukost 1 – 2 mjuk kokta Ă€gg, sötpotatis, röd paprika och tomat
  • Frukost 2 – 2 stekta Ă€gg, 1 rött Ă€pple pudrat med kanel toppad med kokos chips
  • Lunch – köttfĂ€rssĂ„s med sötpotatis
  • Middag – Chili lime kyckling sallad (spenat, gurka, morot, tomat, grönt Ă€pple, olivolja, limesaft, toppad med solrosfrön och krossade linfrön) Salladen ser liten pĂ„ bilden, men det var enormt.
  • KvĂ€llsmĂ„l – 2 kokta Ă€gg och en skĂ„l med avokado, banan, hallon, björnbĂ€r, blĂ„bĂ€r, mandlar, valnötter, kokos chips, kakao nibs och kanel. OH WOW det var delish!

God natt!