Basic Egg White Oats Recipe

Hey guys! So, i just realised that despite it being my most common meal, I have yet to post the steps for cooking my egg white oats. Credits to @melissango95 for reminding me!

1/3 cup rolled oats
1/3 cup milk (I use almond milk)
1/3 cup water
1 tsp coconut sugar
2 medium egg whites

2 tbsp pb2 (OPTIONAL)

1. Add oats, coconut sugar, milk and water in a pan and cook until almost all the liquid has evaporated.
2. When the mixture becomes really creamy (takes around 5 minutes on low-med heat), take the pan off the fire.
3. Stir in and mix the egg whites and pb2.
4. Top it with anything and everything! I always ALWAYS have mine with at least a tbsp of peanut butter. HEE. what can i say? I’m a nut butter addict (;ย 

So, anyways, there it is! Enjoyy!






Pesto Recipe

pestoHey guys, I know it’s been WAY TOO Long. I’m not even gonna attempt to explain what I’ve been going through. basically, it involves eating a whole lot of crappy food and gaining a whole lot of weight. Well, I’m trying my best to get back on track. ):

Anyways, here is my twist on pesto! ๐Ÿ˜€ I didn’t have any pine nuts, so I used cashews instead and it turned out AMAZING. pesto is honestly one of the easiest and simplest recipe you can try out!

2 cups of fresh basil
2 garlic cloves
1/4 cup of toasted cashew nuts
1/2 cup extra virgin olive oil
Pepper & Salt

1. Toast cashew nuts in a preheated oven for 10 minutes at 180 degree Celsius or until golden brown.
2. Add the nuts into a food processor. (I highly recommend investing in a good food processor, it’s really useful and so much better than wasting your money on other useless items like a pair of shoes that you might only wear once. =.= Think before you buy, girls!)
3. Add in basil, garlic, cheese and 1/4 cup of the olive oil, blend until it forms a thick paste.
4. Add in more olive oil until it reaches your desired consistency.
5. Season with salt and pepper.

VOILA. you are READY to enjoy. Oh wait. you’ll need to prepare your spaghetti as well! Haha. ๐Ÿ˜› Here’s a few tips on how I made my final dish.

1. Boil a well salted pot of water.
2. Add in your spaghetti and cook for the stated number of minutes on the package, mine took 10 minutes. (remember to taste the spaghetti and make sure it is al dente.)
3. Drain the spaghetti and rinse it under cold water. Keep the salted water aside.
4. Heat up 2 tbsp of olive oil/coconut oil in a pan.
5. Add in 2 minced garlic into the heated pan and fry until golden brown.
6. Add in your source of protein – i used prawns
7. Add in the pesto sauce then spaghetti.
8. Add in drained salted water.
9. Mix well.
10. SERVE.

WOOHOO! It’s 11.15pm and I’m getting so hungry just thinking about this. =.=



Cauliflower Crust Pizza Recipe

So, I’m finally back from my holiday! ๐Ÿ˜€ I was in macau, china and hong kong for a few days! And damn, did i feast. Haha, but, no regrets! The portugese egg tarts were well worth the calories! So, i’ve been back for two days and I decided to give blogilates flourless pizza a try! but, decided to make my own twist to it! ๐Ÿ˜€

For the Crust :
1/2 cup cauliflower
2 egg whites
1 tbsp of mixed herbs

Steps :
1. Pulse the cauliflower until they form really small crumbs.
2. Microwave for 6 minutes then let it cool for another 5-10 minutes.
3. Add in 2 egg whites and mixed herbs.
4. Bake in a preheated oven at 180 degree celcius for 15 minutes.


For the Topping :
2 tbsp low fat cottage cheese
2 tbsp of tuna
cayenne pepper
1/4 cup yellow bell pepper
1/4 cup chopped up onions
1/2 red chili, sliced
4 cherry tomatoes cut into halves
2 tbsp nutritional yeast
1 tbsp mixed herbs

Steps :
1. Mix tuna and cottage cheese together then add in cayenne pepper.
2. Prepare your vegetables.
3. First put your mixture onto the pizza.
4. Go crazy with the toppings.
5. Sprinkle nutritional yeast and mixed herbs on the pizza.
6. Bake for 10 minutes.


pizza3 pizza pizza2

VOILA! your delicious yummy nutritious low calorie pizza is DONE. and might i add, IT TASTED AMAZING. you can opt to add in low fat cheese instead of nutritional yeast. Also, you can substitute the tuna & cottage cheese mixture with a tomato base for a more conventional pizza!

If you guys try it out! Remember to let me know (:



Flourless Chocolate Blondies Recipe (Clean-Eats)

So yummy you wouldn’t even know it’s packed with protein and nutritions!

Ingredients :
1 can of chickpeas, drained and rinsed with water.
1/2 cup of coconut sugar
2 tbsp of natural peanut butter
1/2 tbsp baking powder
3 tbsp flaxseed
2 tsp vanilla extract
1/3 cup semi-sweet chocolate chips

Steps :
1. Drain and rinse chickpeas.
2. Mix all the ingredients in a food processor, pulse until it’s all combined (roughly 4 minutes on high). Let the batter rest for 5 minutes.
3. Fold in chocolate chips!
3. Pour batter into a 8 x 8 inch pan.
4. Bake in a preheated oven at 200 degrees celcius for 30 minutes.

My batter was still hot due to pulsing it in the food processor, so when I placed the chocolate chips right away (I was rushing), it melted! so, it turned out more like chocolate blondies, which basically is like brownies ๐Ÿ˜›

Nontheless, it turned out amazing! I brought it over to my cousin’s for a potluck party! They definitely had NO clue it was healthy and kept eating it one after another ๐Ÿ˜€ Safe to say, it was a SELL OUT โค

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P/s : Follow me on instagram to join me on my fitness journey @ jumpjoeyjump



Clean-eating Pancakes Recipe (Gluten-Free)

1080497_10151833093766204_1151684941_nIf you’ve been reading my blog, you’d know how much of a sweet tooth I am. So, no surprise that I attempted my own clean-eating pancakes last Saturday after doing P90X since I finally had the time to actually cook up something without having to rush to finish it! It’s simple and so moist (:

Dry Ingredients :
1/4 cup coconut flour
1/4 cup oats, pulsed until becomes fine powder
a tbsp of flaxseed

Wet Ingredients :
2 tbsp coconut sugar (you can add more if you want it sweeter)
3 egg whites
200 ml of low fat milk

Additional Ingredients:
100 ml of water

Steps :
1. Mix the dry and wet ingredients together in separate bowls.
2. Combine both the ingredients, make sure you dont over mix it.
3. Add in water until the batter reaches desired consistency.
4. Pan fry it in a non stick pan (so you dont have to use oil) for 2-3 minutes then flip it over.
5. Serve with any topping you like!

I served mine with 2 tbsp of PB2 and greek yoghurt with a side of pear. I realised that I actually like pear more than apples now! (:

This recipe makes about 6 medium sized pancakes! If you’re not a big eater, I would recommend using half of everything. I was so full by the time I was half way through. But, of course I kept on going knowing how much of a glutton I am.

I have a problem with saying no to food that is laying right infront of me.

Anyways, this recipe is quick and simple! Do give it a try! And if you do, remember to tag me!


Mix the dry ingredients.


Combine both the dry and wet ingredients. Make sure not to overmix.

Cook in the pan for about 2 minutes on each side or until golden brown.


Like that! ๐Ÿ˜€


Stack them up like a pro (;


Top it with anything you want! I’m a sucker for pear and pb. ๐Ÿ˜›




Eat-Clean Brownie Bites

1080164_10151826917931204_1748100190_n20130729-153720.jpgDry Ingredients :
3 tbsp of rolled oats
1/4 cup of pure cocoa
1/4 cup of coconut sugar

Wet ingredients:
1 can of black bean, drained
2 tbsp of greek yoghurt
2 tbsp of peanut butter

Steps :
1. Add in oats and cocoa into a food processor and pulse it for 2 minutes then set aside.
2. Pulse the drained black beans, greek yoghurt, coconut sugar and peanut butter together until it’s all mixed well.
3. The batter will be runny, dont worry. Make 16 dollops onto a baking sheet.
4. Bake in a preheated oven at 200 degrees celcius for 12 minutes.

VOILA! It’s all done (: Such a quick and yummy snack to have on the go! Plus, it’s hardly 30 calories for one! WINNER! These bites turned out to be chewy and oh-so-delicious! I finished them in 3 days, all by myself! O.O

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Tips on how to keep fit when you’re in school

So, it’s only normal that as first years you gain weight like craaaayzeh. So, here are some tips on how I managed to not gain weight in the first few months of uni! (I only gained weight when i went to the states. CURSE YOU, STATES..for having all the good and amazing food.)

1. Always drink water. Water doesn’t only help keeps you full but it helps regulate your metabolism! Plus, most of the time when hunger hits, it’s because you’re dehydrated.

2. Note the difference between feeding your body and feeding your ego.


we tend to take food as anti-depressants instead of fuel to our body. Difference to note here is that when your body needs food, you can eat basically anything to feel full, but when you’re feeding your ego, you’ll start reaching for high calories, fattening food such as muffins, cakes, fried nuggets, burgers, etc.

3. Buy fresh vegetables, meats and healthy snacks. If you stock up on chocolates and chips, you’re bound to finish them. You’re living alone now, everything that goes into your kitchen WILL inevitably end up in YOUR stomach.

4. Buy fruits! Fruits may be high in natural sugar, but they are high in vitamins and minerals as well. Don’t forget that. Just, dont go overboard.

One apple a day keeps the doctor away.


5. Baking your own healthy snacks. Opt for whole wheat flour, almond flour or coconut flour when baking. They contain higher nutritional value and is actually good for you!ย Most white carbs start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located and therefore is very low in any sort of nutrients whatsoever.

6. Reach for whole wheat instead of white. Yes, if you’re going to eat carbs, go for brown instead of white. Simple as that!

Switch the Whites for Browns.

7. Cut off your diet cokes/sodas. They’re not doing you any good. Also, as freshers we tend to party more often which results in us consuming tons of alchohol. My advice? Limit yourself to one party a week.

8. As students, you rarely have time to cook up a storm, unless it’s an occasion with friends. This is when the handy-dandy oven comes into play. it’s so easy and so underused, just season your meat/vegetables the night before (if you want) and pop it into the oven to bake for roughly 30-40 minutes. During that time, you can do your work or do some cleaning or even your laundry.

9. Bake your own goods. I know how tempting it is to pass by a patisserie and salivate at the sight of a muffin or cake. So, why not put yourself to the work and give it a go? Baking is so easy and it helps relieves stress!

10. Remember to hit the gym or even workout in your room! I began doing insanity when i quit my gym! It takes a lot of determination if you’re working out alone. but, remember it’s all worth it!

11. Take up a dance class or even kickboxing. (: Commit yourself to at least three hours a week of exercising. That’s not alot to ask for now, is it?

12. Walk or cycle to class. Where i study, I basically walk up and down the hill to get to my classes which gives me extra cardio everyday errday! ๐Ÿ˜›

13. Portion our your food! If you’re cooking a whole lot of food to store in the fridge as leftovers, remember to put the rest into a tupperware. That way, you won’t reach for it once you’re done with what’s on the plate.

14. Going out is fun, but remember to fuel your body with right nutritions. Go for grilled chicken instead of grilled baby back ribs. Ditch the sauces on your salad and opt for a fresh dressing such as balsamic vinegar and olive oil instead. Thousand island sauce may be delicious but it’s probably one of the highest calorie food you’ll ever take. That goes for mayo as well.

15. Protein protein protein. If you’re gonna work out, you’re gonna need protein to help repair your muscles! You can have chicken, turkey, any source of lean meat or even low fat dairy products such as greek yoghurt or cottage cheese.

16. Learn to love food that are good for you. I know during my first year in the UK, I’ve learnt to love plenty of new food that wasn’t in my diet for 19 years of my life. Give new foods a try, who knows? it may even turn out to be one of your favourites at the end of the day!

17. Simple meals to go. When heading for class, grab a banana to go or even a rye cracker just in case you get hungry!

18. if you feel hungry, don’t starve yourself. once your body enters starvation mode, it tend to store more fats once you begin eating again.

19. Workout with a friend! the motivation you get from others will keep you inspired and also ensure you finish your workout strong!

20. Do short workouts at home if you’ve got the time. Try out blogilates/fitness blender on youtube! A 10 minutes workout is better than one that never happened!

I really hope my tips will help y’all! (: Theyre just my advice, don’t come running back to me if you gain weight from only following a few of them. You need to commit yourself in order to achieve results!



Photo on 2013-03-24 at 19.29 #5

Just a random selfie โค

How I lost 10kgs?

Hey all, so, here’s a personal blog post to answer a question that I’ve been getting very often.

How did you lose so much weight?

Honestly, it wasn’t really my plan. But, since many wants the answer, here goes.

1. I did high intensity training (HIIT) on the treadmill for 20 minutes every morning.
2. I did light weight lifting in the evening following a simple plan from
3. I cut out sugar, processed food, rice and bread completely.
4. I ate a bowl of cereal and skim milk for lunch.
5. I ate 2 meals a day and did not snack on ANYTHING.
6. I ate f fruits if I felt hungry.
7. I still ate all the chinese dishes that my mum would cook, just no rice.
8. I chose to eat more meat than anything else. I would dig through the dish in search of any meat.
9. I did morning fasted cardio every morning for 7 days a week. No, I did not believe I needed rest.
10. I made sure that my calories intake was in deficit everyday. (in my case, below 1200 kcal)

So, yes, that was my path to “success”. But, please note that I was young and new to everything so I made many stupid decisions such as having no rest day and consuming too little nutrients. My body basically couldn’t handle all these changes in a such a short time, and due to all my sudden changes, my internal organs started going haywire. I went for a blood test and found out that I had high cholestrol, high uric acid, abnormal blood count, low white blood cell count and many more. The worst thing was I stopped having my period altogether. Few months down the road, I went to see a gynae who told me that it was because I had below minimal Iron count which resulted to my body conserving all the blood I have left.

Therefore, I do not recommend ANYONE to do what I did. It was stupid. I ended up looking haggard as ever and everyone told me how unhealthy I looked. At first, I thought they were jealous of me losing so much weight. But, now that I’m in a healthier place, I realised that they were right and I was just too oblivious to realise it myself.

I just need to warn anyone who’s counting calories obsessively, try to cut it down. It doesn’t help. A burger could have the same amount of calories as a bowl full of fruits, but their nutritional contents are SO different. Bear that in mind.

Also, once you begin restricting your diet, you are HIGHLY susceptible to eating disorders. As for me, I ended up having BED (binge eating disorder) for months. I would eat continuously even though I was full. I would just keep eating despite being full. I ended up gaining 5 kgs from it. As much as I felt bad letting myself binge eat, I felt better knowing that I no longer restricted myself when it came to food. I would finally eat anything I wanted to.

Now, I’m recovering from BED. It’s not easy as I do have my relapse moments. But, It’s not as bad as It was back in March. (:

I’m currently doing my best to eat clean and workout as much as I can. I’m really hoping to see results! But, I’ve no doubt that I will as long as I keep this going ๐Ÿ˜€

I hope that answers your question on how I lost that much weight in a

matter of months. (:

P/s : I finally got a haircut! ๐Ÿ˜€ย 1082420_10151817817841204_112676017_n



The Sexy Blondies Recipe

994829_10151809647386204_2124648485_nMy colleagues loved the pb chocolate cake I made and were fighting over it in the kitchen. So, i figured I should make more goodies for them (:

Dry Ingredients :
120 g all purpose flour
1/2 tsp baking powder
1/8 tsp baking soda
1/2 tsp salt

Wet Ingredients:
70g of butter
150g of brown sugar
1 egg
1 tsp of vanilla extract
1 tsp of instant coffee dissolved in a tsp of water

Optional Ingredient(s):
ANY type of chocolate chips – I used hershey’s cookie and cream white chocolate ๐Ÿ˜€ (YUMS)

Steps :
1. Melt the butter in a microwave then mix in the brown sugar.
2. Add in the remaining wet ingredients listed above.
3. Mix all dry ingredients in a separate bowl then sift it.
4. Combine both the dry and wet ingredients.
5. Add in the chocolate chips!
6. Spread batter out onto a 8 x 8 inch pan.
6. Bake in a preheated oven at 180 degrees celcius for 20 minutes.
7. Leave to cool before serving.

blondiesMelt the butter (:


Mix the brown sugar and melted butter.


Sift in dry ingredients.


Combine both dry and wet ingredients. Don’t overmix!


Pour batter into 8 x 8 inch pan.

The batter will turn out thick, but don’t worry! It’s all good. (: That’s because the sugar will melt in the oven making it chewy later on. Hee. I love my baked goodies fudgy and chewy. ๐Ÿ˜€ Okay, so the blondies turned out a little too sweet! So, I sprinkled on some pure cocoa! The recipe above has already been modified. I used 180g of sugar initially! But, if you’re going to use dark chocolate chips or cocoa nibs, I’d recommend you to use 160g of sugar!

Excited to see how beautifully it turned out?





Amazing OIAJ (Oats In A Jar) Recipe


So, the other day I finished my white chocolate dream and felt so terribly sad. BUT, the good thing about finishing a jar of peanut butter? OIAJ! (Oats in a jar) I have been seeing so many posts about it and I knew I just had to try it out. Tell you what, It tasted AMAZING. the peanut butter by the wall of the jar melted giving me all the pb goodness left in the jar that usually goes to waste! Plus, this is so easy to throw together, won’t take you 10 minutes and all you gotta do is leave it overnight then VOILA, you’ve got your good ol’ handy breakfast!

Ingredients :
1/3 cup oats (try not to use quick oats. Use steel cut or rolled oats)
1/2 cup milk (if you like your oats thicker, use 1/3 cup)
1/3 cup natural plain yoghurt
1 tsp of vanilla extract

Steps :
2. Let it sit overnight in your fridge.


Eating clean made easy.

Oats are so healthy and good for you! Its filled with fibre, high in protein and low in fat (: I would definitely advice you to have your share of oats for the week as it isn’t only diabetic friendly, it even lowers your cholesterol level due to its high amount of soluble fibre. The fibre content also helps you feel full for a longer period which means LESS HUNGER PANGS which also means LESS FOOD! This doesn’t only save your money, it saves your waist line!

Okay. The recipe I have stated above is the base of your OIAJ. Now, it’s time for you to go crazy and ever-so-creative with the toppings!

Topping Ideas :
1. Bananas with a pinch of cinnamon.
2. Any and ALL types of berries.
3. Sugarless granola (
4. A combination of chopped up nuts and dried fruits.
6. Roasted pumpkin/butternut squash.
7. Pure cocoa powder with shredded coconut flakes.
8. Any kind of freshly cut fruits.
9. Cheese? HAHAHA. I’ve never tried THAT before.
10. low fat all natural yoghurt topped w cinammon.

Go crazy guys! No one is stopping you here! ๐Ÿ˜€

Anyways, drop me a comment or follow me on instagram for more of my updates @jumpjoeyjump!