Nourish Me Style Nachos
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Here's a healthy take on a family classic.
Ingredients:
In a hot wok with a slosh of olive oil, add onions, mince and spices. Stir frequently until starting to brown. Add in tomatoes, spinach, beans and stock. Continue stirring often. When almost cooked through, add peas and corn. Heat oven - grill on high. Tear up wraps into corn chip sized pieces and place on an oven tray. Grill for 3-4 minutes or until very slightly browned - be careful not to burn them! You can swap these for plain corn chips or use gluten free wraps for a GF meal. Serve in a bowl with avocado on top and "chips" on the side to keep them crunchy. Enjoy! |
Lemon Herb chicken
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Ingredients:
Marinade/dressing: • 2 Tbsp. Olive Oil • 2 Tbsp. Water • Juice of 1 large lemon • 2 Tbsp. Apple Cider Vinegar • ¼ Cup Chopped Parsley (not packed) • 1 tsp. Dried Sweet Basil • 1 tsp. Dried Oregano • 1 Heaped tsp. Crushed Garlic • BIG Pinch of salt • 4 Chicken Thighs – Organic if possible Salad: • Baby Spinach Leaves – 2 Handfuls • ½ Cucumber - sliced • 1 Tomato – sliced • 1 Grated Carrot • ½ Avocado Method: Whisk all marinade/dressing ingredients together and pour 2/3 of the mixture over the chicken thighs. Leave to marinade in the fridge for up to 2 hours. Put together a side salad using salad ingredients – you can add any extra vegetables to this. Olives and sun-dried tomatoes would be delicious! Heat up a pan and add a drizzle of olive oil. Cook chicken thighs for roughly 5 minutes per side or until cooked through. Drizzle remaining marinade over the salad and serve. |
Low Carb, Gluten and Dairy Free Bread
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This low carb, gluten free loaf was SOOOO easy to make and didn't taste too bad either!
A great alternative to traditional bread. In a bowl, mix together:
Pour into a baking paper lined tray and bake at 180°C for 30 minutes or until slightly browned. Leave to cool and then slice. Store in fridge or freezer. You can sprinkle pumpkin and sunflower seeds over the top, or try adding rosemary to the mixture - YUM!😍😍 |
Nourish Me Style Shepherd's Pie
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This one pot wonder is a great take on the traditional Shepherd's pie but is jam packed with WAAAY more vegetables, and less dairy.
For this mince part:
For the mash:
Putting it together: Heat up your oven to 180C, on bake. Spread the mince dish evenly in a baking dish, top with the mash. Bake for 20-30 minutes or until slightly browned. Makes 6 Serves. |
Prawn Rice Paper Rolls
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A tad fiddly to make, but oh so worth it!
Great as a snack, a light lunch or an entree at a dinner party. Ingredients: Rice paper rolls:
Method: In a hot pan, fry prawns with olive oil, 1 tsp. honey and 1 tsp. crushed chili until cooked through – remove and transfer prawns to a plate. If peanuts aren’t already toasted, do so in a hot dry pan until lightly browned and then remove from the pan. In a bowl of hot water, dunk one individual rice paper sheet until soft but not too flexible. Place rice paper on a damp tea towel. Place ingredients in the middle of the rice paper sheet (coriander, spring onion, lettuce carrot, celery, peanuts and prawns). Be careful not to overfill. Make sure there is empty space surrounding the filling. To roll, bring the top half of the sheet over the filling, tuck it under the filling and roll towards you. Tuck the ends under at the end and place on a plate. Repeat this process with the remaining sheets. To make the dipping sauce: Put all ingredients into a nutri-bullet or other blender and whiz until sufficiently mixed. If this tastes too vinegary for you, add extra honey and sesame oil. Store in the fridge with a damp tea towel covering them so they don’t dry out. Best eaten that day. |
Nourish Me Detox Salad
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Such an easy way to increase the variety of vegetables you're eating! And a great plate to take to a BBQ too.
Ingredients: Salad:
Combine all salad ingredients in a bowl – toss as desired. Combine all dressing ingredients in a jar, shake and pour over individual serves. Notes: This salad is great to make in advance for your lunch prep! Make sure you don’t add the dressing until you’re ready to serve. |
Tomato, Chicken and Vegetable Bake
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It might not look 'insta worthy', but it tastes it!
I am a fan of easy throw together dinners, and this is a new favourite - easy as well as bursting with flavour and nutrients! Ingredients:
Mix all ingredients evenly in a casserole dish, and bake for 1 hour at 180C. Easy! |
Nourish Me Style Dahl
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This beautiful (tasting, more so than looking...) vegan friendly curry is easy to make and will satisfy even the meat eaters of the family!
Into a slow cooker, on high, put:
You can serve with rice or quinoa, enjoy! Makes 5-6 serves. |
Vegetable and Lentil Soup
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Easy, Healthy, Quick and Delicious!
In a pot, boil 1L of water and then simmer. Add:
A great meal to freeze for when you're running late and need dinner pronto! Vegan, Gluten and Dairy Free. |
Vegetable Curry
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This is such a delicious and nutrient filled dish that is great to keep in the fridge, ready to go for a quick heat up lunch. You could also freeze it for an easy dinner when you don't feel like cooking!
Ingredients:
In a hot pan, fry onions in olive oil and add korma sachet. Add all remaining ingredients, bring to boil and then simmer for 30-40 minutes or until pumpkin and kumara is cooked through. EASY! Keep in the fridge or freeze in individual portions. Serves 4-5. |
Vegetable, Bacon and Feta Frittata
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Such a great dish to keep in the fridge or freezer, ready for breakfast, lunch or dinner!
Ingredients:
In a roasting dish, drizzle olive oil over the vegetables and sprinkle with cumin and rock salt. Roast vegetables for 20-30 minutes. Line a deep dish with baking paper and fill with the roasted vegetables, chopped bacon (uncooked) and crumbled feta. Whisk up the eggs and pour over until nearly covered. Bake for 20-25 minutes or until cooked through and slightly browned. Best served warm with a side salad. Serves 8, freezes well. |
Asian Vermicelli Noodle Salad
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Fresh, delicious, easy - what more can you want?
Ingredients: - 100g Vermicelli Noodles - 1 Spiralized Carrot - 1 Spiralized Zucchini - 1/2 Spiralized Telegraph Cucumber - 1 Small Finely Chopped Brown Onion - Small Handful Mung Bean Sprouts - 1/2 Cup Chopped Coriander Dressing: - 3 Tbsp. Fish Sauce - 3 Tbsp. Rice Vinegar - 2 Tbsp. Sesame Oil - 1 tsp. Crushed Garlic - 1/2 tsp. Paprika Directions: Cook vermicelli in boiling water for 5-10 minutes until soft, drain and cool. Spiralize (or finely chop!) cucumber, carrot and zucchini. Add all vegetable ingredients to the cooled noodles. In a jar or shaker, combine all dressing ingredients and pour over salad before serving. |
Roast Vege and Quinoa Salad
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One of my most favourite lunch salads!
- 1 Cup Quinoa - 2 Cups Pumpkin - 1 Red Onion - 1 Capsicum - Feta - Spinach - Balsamic Vinegar Cook the quinoa in a pot with 2 cups of water. Bring to a boil and then simmer until all liquid is absorbed. Chop the vegetables into cubes (except the spinach of course!), and roast with olive oil and a pinch of salt. Once the vegetables and quinoa are cooked, lay a bed of spinach out on a plate, top with a couple of spoonfuls of quinoa, and then the vegetables. Crumble feta over the top, and drizzle with balsamic vinegar. Alternatively, you can mix all ingredients together - this is an easy salad to store in the fridge for a few days as your lunch prep! |
Apple and Cranberry Salad
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A crowd pleaser of a salad - bursting with colours and flavours!
This salad is a great option for a pot luck dinner or to take to a BBQ, so easy, just... Throw together: - 2 thinly sliced apples (red and green) - As many mixed lettuce leaves as you'd like - 1/4 cup sliced almonds - 1/4 cup low sugar craisins/cranberries - crumble over as much feta as you like! Dressing: - 1/4 cup Apple juice - 2 Tbsp olive oil - 2 Tbsp Apple cider vinegar - pinch of salt and pepper - 1 tsp honey |
Spiced Chickpeas
These are great eaten straight away as a warm snack, or you can have them cold.
Ingredients:
1 Can Chickpeas - rinsed and drained
Olive Oil
Sea Salt
Spices of your choice - I used Paprika, you could try garlic, cumin, turmeric, curry powder, anything goes really!
Directions:
Turn the oven on to bake at 180°C. Line a tray with baking paper.
Pour chickpeas onto the tray. Drizzle with a small amount of olive oil - roll the chickpeas around so they are covered without having to drown them in oil. Sprinkle with salt and your favourite spices!
Bake for 20 minutes and serve.
Serves 3 - Per serve:
Protein: 5.5g
Carbohydrates: 13.5g
Fats: 6.2g
Calories: 141
Did you know that 1 tsp. of paprika has almost 40% of your daily requirement of vitamin A?!
Ingredients:
1 Can Chickpeas - rinsed and drained
Olive Oil
Sea Salt
Spices of your choice - I used Paprika, you could try garlic, cumin, turmeric, curry powder, anything goes really!
Directions:
Turn the oven on to bake at 180°C. Line a tray with baking paper.
Pour chickpeas onto the tray. Drizzle with a small amount of olive oil - roll the chickpeas around so they are covered without having to drown them in oil. Sprinkle with salt and your favourite spices!
Bake for 20 minutes and serve.
Serves 3 - Per serve:
Protein: 5.5g
Carbohydrates: 13.5g
Fats: 6.2g
Calories: 141
Did you know that 1 tsp. of paprika has almost 40% of your daily requirement of vitamin A?!
Roasted Dukkah Pumpkin
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I absolutely love pumpkin - it's probably my all time favourite vegetable! Quite often my clients get bored with it though, but this is the easiest and most delicious recipe ever!
Even the boys like it! Traditional dukkah doesn't have black pepper in it, but this one does because it helps your body get more nutrients from the turmeric - talk about an anti-inflammatory dinner! Give it a try and let me know how you get on :) |
Easy Frittatas -3 Ways
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These are so quick and easy. You can watch the video to see what I used in my frittatas, but really it's just what ever leftovers you have in the fridge! Think of your favourite flavours and be creative.
These are great for post-workout snacks, breakfast, or a lunch with a side salad - YUM! |
Vegan Friendly Edamame Pasta
Edamame Pasta is a great alternative to traditional wheat based pasta. It is much higher in fibre and protein and is less likely to "promote fat storage" than traditional pasta too.
This meal took me 5 minutes to whip up and can be used as a lunch or a side at dinner time. I've kept it very simple but you could add anything to this dish to give it a whole other twist!
Ingredients:
1 Packet of Explore Asian Edamame and Mung Bean Fettuccine
Olives
Baby Spinach
Baby Tomatoes
Pasta Sauce:
70g Walnuts
2 Tbsp Apple Cider Vinegar
1 Handful Spinach
1/2 Teaspoon Crushed Garlic
120mL Unsweetened Almond Milk
1 Tbsp. Coconut Yoghurt
Directions:
Heat pasta in a pot with boiling water for 7 minutes or until cooked through.
In a food processor or Nutribullet, add all pasta sauce ingredients and whizz - you may like to add salt to taste!
Once pasta is cooked, drain and fold through the spinach. Sprinkle olives and tomatoes over top and then drizzle dressing to finish.
Enjoy!
Nutritional Information per serve (serves 4):
Protein: 28g
Carbohydrates: 24g
Fats: 17g
Calories: 350
This meal took me 5 minutes to whip up and can be used as a lunch or a side at dinner time. I've kept it very simple but you could add anything to this dish to give it a whole other twist!
Ingredients:
1 Packet of Explore Asian Edamame and Mung Bean Fettuccine
Olives
Baby Spinach
Baby Tomatoes
Pasta Sauce:
70g Walnuts
2 Tbsp Apple Cider Vinegar
1 Handful Spinach
1/2 Teaspoon Crushed Garlic
120mL Unsweetened Almond Milk
1 Tbsp. Coconut Yoghurt
Directions:
Heat pasta in a pot with boiling water for 7 minutes or until cooked through.
In a food processor or Nutribullet, add all pasta sauce ingredients and whizz - you may like to add salt to taste!
Once pasta is cooked, drain and fold through the spinach. Sprinkle olives and tomatoes over top and then drizzle dressing to finish.
Enjoy!
Nutritional Information per serve (serves 4):
Protein: 28g
Carbohydrates: 24g
Fats: 17g
Calories: 350
Chunky Capsicum and Olive Dip
This 2 minute dip is sure to satisfy your 3pm cravings or make a great base to your lunch!
Ingredients:
1 Can Chickpeas - Rinsed and drained
2 Roasted Peppers - I used Golden Sun but you can roast your own! Make sure if you're buying pre-roasted that there are no added sugars/preservatives
10 Kalamata Olives - Pitted
1 tsp. Crushed Garlic
Salt - to taste
Directions:
Put all ingredients into a food processor and whiz to desired consistency. Add salt to taste and enjoy!
Serves 4.
Nutritional information per serve:
Protein: 3.4g
Carbohydrates: 10.5g
Fats: 2.6g
Calories: 94
Artichoke and Quinoa Salad
As I tell all of my clients, the more colours you can get into your food the more nutrients you will be putting into your body - this salad is the perfect way to do just that!
Ingredients Per Person:
Mix everything together - how easy is that?!
This will keep in the fridge for up to 2 days too, so you can make extra and take it to work tomorrow! If you're looking to boost the protein of your meal, you can add tofu, or have this dish as a side salad with some chicken or other lean meat on the side.
Nutritional Information:
Protein: 11.3g
Carbohydrates: 38.9g
Fats: 16.5g
Calories: 367
Ingredients Per Person:
- 3/4 C Cooked Quinoa
- Handful Baby Spinach
- 5 Cherry Tomatoes - Halved
- 50g Roasted Red Peppers - I used Golden Sun
- 50g Marinated Artichokes - Look for added sugars on the label and avoid them, I used Delmaine
- 20g Feta
- Rind of 1 Small Lemon
- Juice of 1 Small Lemon
Mix everything together - how easy is that?!
This will keep in the fridge for up to 2 days too, so you can make extra and take it to work tomorrow! If you're looking to boost the protein of your meal, you can add tofu, or have this dish as a side salad with some chicken or other lean meat on the side.
Nutritional Information:
Protein: 11.3g
Carbohydrates: 38.9g
Fats: 16.5g
Calories: 367
Mediterranean Salmon Frittatas
The best part about cooking healthy food is that it's super easy - With this recipe you can just grab what ever left over veges you have in the fridge and throw them in! Here's my favourite combination...
Ingredients:
Preheat your oven to 180°C on bake.
Grease a muffin tin - or you can use paper muffin cups.
Put all ingredients except eggs into a mixing bowl. Mix together gently with a for - it's good to keep the salmon in small chunks!
Add the 7 eggs and mix well. You can add salt and pepper if you like, but there is plenty of salt in the capers too!
Pour evenly into a muffin tin and bake for 20 minutes or until cooked through.
Nutritional Information Per Frittata (makes 12):
Protein: 7.3g
Carbohydrates: 1.9g
Fats: 4.4g
Calories: 75
Benefits:
This is a great low carbohydrate snack that you can have during the day to fill you up or get you through to the next meal. High in protein and bursting with nutrients, this is so much better for you than a bought muffin or scone! It will help to keep the sugar cravings away too.
Throw them in the freezer and pull them out when you need them. Enjoy! :)
Ingredients:
- Handful of Baby Spinach (25g)
- 3-4 Mushrooms (60g)
- Bunch of Parsley, finely chopped (5g)
- 20g Capers
- 10 Olives (About 40g, pitted)
- 5-6 Sundried Tomatoes, chopped (40g)
- 3 Florets Broccoli, chopped (40g)
- 210g can Sealord Pink Salmon (about 150g Drained with bones removed).
- 7 Free Range Eggs
Preheat your oven to 180°C on bake.
Grease a muffin tin - or you can use paper muffin cups.
Put all ingredients except eggs into a mixing bowl. Mix together gently with a for - it's good to keep the salmon in small chunks!
Add the 7 eggs and mix well. You can add salt and pepper if you like, but there is plenty of salt in the capers too!
Pour evenly into a muffin tin and bake for 20 minutes or until cooked through.
Nutritional Information Per Frittata (makes 12):
Protein: 7.3g
Carbohydrates: 1.9g
Fats: 4.4g
Calories: 75
Benefits:
This is a great low carbohydrate snack that you can have during the day to fill you up or get you through to the next meal. High in protein and bursting with nutrients, this is so much better for you than a bought muffin or scone! It will help to keep the sugar cravings away too.
Throw them in the freezer and pull them out when you need them. Enjoy! :)
Quick Roast Vege Salad
It's a beautiful time of year to utilise home grown vegetables.
This salad features the best of the winter vegetables! You can use which ever veges you like really, I grabbed most of these fresh out of the garden - delicious!
Ingredients:
Roast the pumpkin, beetroot, mushroom and kumara in a dish with a slosh of olive oil and a sprinkle of salt and pepper. Place a couple of sprigs of rosemary over the vegetables and roast for 45-60 minutes or until cooked to taste.
When cooled, add the vegetables to the spinach and mix. Sprinkle seeds over the top.
Dressing: Mix Olive oil with equal parts Balsamic Vinegar - add a little bit of salt too if you'd like! Drizzle over individual serves.
This will last in a container in the fridge for 3 days without the dressing.
Take to work for a quick and easy lunch, heat it up if you'd like to or eat it cold!
This salad features the best of the winter vegetables! You can use which ever veges you like really, I grabbed most of these fresh out of the garden - delicious!
Ingredients:
- 2-3 Cups Pumpkin - Diced
- 1-2 Cups Beetroot - Diced
- 1 Cup Button Mushrooms - Halved
- 1-2 Cups Kumara - Diced (Optional for a higher carbohydrate, more energy dense salad)
- 2 Handfuls of Baby Spinach
- 1/4 Cup Pumpkin Seeds/Pine Nut Mix
- Olive Oil
- Balsamic Vinegar
- Rosemary
Roast the pumpkin, beetroot, mushroom and kumara in a dish with a slosh of olive oil and a sprinkle of salt and pepper. Place a couple of sprigs of rosemary over the vegetables and roast for 45-60 minutes or until cooked to taste.
When cooled, add the vegetables to the spinach and mix. Sprinkle seeds over the top.
Dressing: Mix Olive oil with equal parts Balsamic Vinegar - add a little bit of salt too if you'd like! Drizzle over individual serves.
This will last in a container in the fridge for 3 days without the dressing.
Take to work for a quick and easy lunch, heat it up if you'd like to or eat it cold!
Pumpkin and Feta Muffins
Keeping these muffins in the freezer for when you need a quick snack is the way to go in the cooler months! A good nutritious hit without the overload of carbohydrates - YUM!
Ingredients:
Directions:
Preheat oven to 180°C and line a muffin tray with spray or paper muffin liners.
Mix all ingredients into a bowl except pumpkin, feta and seeds.
Gently fold in pumpkin and feta so that they stay in clumps.
Put mixture evenly into muffin tray and sprinkle the seeds over the top.
Bake for 25 minutes or until cooked through. Serve immediately or freeze for another time!
These are great for breakfast, a light lunch or as a snack during the day.
They would even be great in the kids lunch box!
Nutritional Information Per Muffin (makes 12):
Protein: 9.6g
Carbohydrates: 2g
Fats: 13.6g
Calories: 169
Benefits:
Pumpkin is a great vegetable to help with weight loss. It has so few carbohydrates per 100g – one of the lowest around! Its versatile, filling and full of Vitamin A for your eye sight!
Ingredients:
- 5 Free Range Eggs – lightly whisked with a fork
- 190g Almond Meal
- 15mL Olive Oil
- 1 Heaped Teaspoon Gluten Free Baking Powder
- 2 Finely Chopped Garlic Cloves
- 1 Tbsp. Chopped Rosemary
- 1 Tbsp. Chopped Parsley
- 60g Feta
- 175g Cooked Diced Pumpkin – Cooled
- 2 Tbsp. Pumpkin Seeds
- Salt and Pepper
Directions:
Preheat oven to 180°C and line a muffin tray with spray or paper muffin liners.
Mix all ingredients into a bowl except pumpkin, feta and seeds.
Gently fold in pumpkin and feta so that they stay in clumps.
Put mixture evenly into muffin tray and sprinkle the seeds over the top.
Bake for 25 minutes or until cooked through. Serve immediately or freeze for another time!
These are great for breakfast, a light lunch or as a snack during the day.
They would even be great in the kids lunch box!
Nutritional Information Per Muffin (makes 12):
Protein: 9.6g
Carbohydrates: 2g
Fats: 13.6g
Calories: 169
Benefits:
Pumpkin is a great vegetable to help with weight loss. It has so few carbohydrates per 100g – one of the lowest around! Its versatile, filling and full of Vitamin A for your eye sight!
Vege and Feta Fritters
Fritters are a great way to get vegetables into anyone - these are packed with greens and corn but you could use anything you like! The more colours the better.
Ingredients:
Mix all ingredients in a bowl and add salt and pepper to taste.
In a hot pan, slosh in some olive oil and use 1/4 of the mixture per fritter. Cook for 4-5 minutes on one side, flip and cook for 2-3 minutes on the other side.
Makes 2 serves of 2 fritters.
Nutritional Information (per serve):
Fats: 8.5g
Carbohydrates: 12.4g
Protein: 11.2g
Calories: 167
These work well to bulk make and freeze - pull them out for lunches or breakfasts without the prep time (although I whipped these ones up in 10 minutes!). Change the veges you put in them - make them more colourful with capsicum, red onion, what ever is in season at the time.
Can be made dairy free by removing the feta.
Ingredients:
- 1/4 C finely chopped broccoli
- 2-3 Spinach leaves finely chopped
- 1/4 C Corn Kernels
- 2 Eggs
- 30g Diced Feta (cow's or goat's)
- 2 Heaped Tbsp. Buckwheat Flour
- Salt and Pepper
Mix all ingredients in a bowl and add salt and pepper to taste.
In a hot pan, slosh in some olive oil and use 1/4 of the mixture per fritter. Cook for 4-5 minutes on one side, flip and cook for 2-3 minutes on the other side.
Makes 2 serves of 2 fritters.
Nutritional Information (per serve):
Fats: 8.5g
Carbohydrates: 12.4g
Protein: 11.2g
Calories: 167
These work well to bulk make and freeze - pull them out for lunches or breakfasts without the prep time (although I whipped these ones up in 10 minutes!). Change the veges you put in them - make them more colourful with capsicum, red onion, what ever is in season at the time.
Can be made dairy free by removing the feta.
Beetroot Salad
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Beetroot is one of my favourite vegetables - it's pink!
There aren't many other vegetables available to us in this colour, and this one is bursting with antioxidants, vitamin C, fibre, folate and potassium. Beetroot also acts as an anti-inflammatory and has detoxification benefits too! Also, did you know you can save on prep time and eat it raw? That's what I do here! Ingredients:
Chop up steamed beans into 1 inch pieces, and mix into grated beetroot with spinach. Sprinkle walnuts and feta over the top of your salad to create a vibrant summer salad that you can serve with your BBQ dinner OR take to work with some chopped chicken for lunch. Tahini Dressing: If you don't like your salads dry, here's a delicious dressing with all natural, preservative free ingredients!
You may like to add salt and pepper to taste Nutritional Info per serve (makes 6 serves, with dressing): Fats: 6.5g Carbohydrates: 13g Protein: 4.5g Calories: 121 |
Spinach, Garlic and Lemon Hummus
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This is by far the easiest recipe ever - everything goes into the food processor and then you have the most amazing, nutritious, colourful dip.
Making your own hummus makes sure you're eliminating all processed ingredients, additives, preservatives, and most importantly you can make it taste how you want it! I've used a typical recipe and added extra veges for extra nutrients. I served it with capsicum and carrots to produce a lunch time meal that's bursting with colour, vitality, nutrients and low GI carbohydrates as well as vegetarian protein. Ingredients:
Such an easy healthy dip to whip up for the kids or when you have unexpected visitors. Also a good spread to use in sandwiches or as a mash under meats. Enjoy! |
Warm Bacon and Kumara Salad
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A fantastic side dish to go with your lean meat and vegetables, or a great dish to take to a pot luck dinner. I love it heated up at lunch time – quick and easy!
Ingredients: • 1kg Red Kumara (leave the skins on, they have great nutritional value!) • 2 Tbsp. Olive Oil • 75g Streaky Bacon, diced • 2 Spring Onions • 4 Tbsp. Wholegrain Mustard • Juice of ½ a Lemon Instructions: Roast the kumara in the oven (Bake at 180°) with oil, salt and pepper. Just before the kumara is browned and perfectly cooked, add in the bacon and mix it amongst the Kumara. The two will brown nicely together. When browned take out of the oven and let it cool. Mix through the wholegrain mustard and serve with finely sliced spring onions on the top and a drizzle of lemon juice – DELICIOUS! For extra nutritional value and an additional burst of colour you can mix a couple of handfuls of baby spinach through the salad. Nutritional Info: Serves 5, per serve: Protein: 6g Fats: 5g Carbohydrates: 47g Calories: 282 Benefits: This is also a great meal to have after an endurance training session with your protein shake or some meat. It has a good source of medium – low GI carbohydrates and also fats and fibre to help you feel full for longer and give you a prolonged energy release. The mustard also helps to relieve muscle pain – a double whammy! |
Fish and Chips - For a Healthy Heart!
The perfect family favourite!
Fish and chips have been a tradition in many Kiwi family homes for years to the detriment of our health and waistlines. Fortunately for us there are ways to keep the family tradition going strong while eating a healthier version of our good old favourite meal. I’ll show you how to create your Friday Fish n’ Chip night without having to worry about messing with your cardiovascular health! It’s quick, easy and saves on petrol too.
Ingredients per person:
150g Terakihi or other white fish
150g Kumara – Skin on (no time wasted peeling, that’s where most of the nutrients are!)
Spices/Herbs/Salt and Lemon Juice – I love using lemon juice, garlic and rosemary, the best anti-inflammatory combination you could find!
Instructions:
Wash and cut the kumara into wedges. Put into an oven tray with a light coating of olive oil. If you put olive oil in your hands and massage it into the wedges you’ll be sure to get a good cover without “drowning” your chips. If you’re not fussed on the oil, leave it out!
Sprinkle dried rosemary (or fresh if you have it!) and a pinch of salt over the kumara and bake at 180° until soft through or golden.
At approximately 10 minutes before you take the kumara out of the oven, in a non-stick pan fry your piece of fresh fish. Squeeze lemon juice over the fish and flip. You will need about 2 minutes each side.
Optional:
Serve your delicious fish and Chip meal with a side salad or homemade coleslaw filled with fresh red and white cabbage.
Dressing used:
1part olive oil to 1 part red wine vinegar with a pinch of salt and 1 tsp Dijon mustard. Shake it up and drizzle it over your salad.
Nutritional Info (without dressing):
Protein: 29g
Carbohydrates: 35g
Fats: 5g
Calories: 311
Want more flair in your Fish n’ Chips?
Try this gluten free crumb! It’s bound to tingle your taste buds and works well in dinner parties too!
1 Cup ground almonds
2Tbsp Lemon Zest (or zest from 1 lemon)
Fresh Parsley or Rosemary
These versions of the traditional Fish and Chip meal are much lower in fats that the original, especially saturated fats which increase our risk of cardiovascular disease. By adding the herbs such as parsley and rosemary we are introducing an anti-inflammatory element to the meal which helps to promote a healthy heart and digestive system as well as bone health and joint mobility.
It’s a simple family meal that takes no more than 30 minutes to put together – I know what’s for dinner this Friday!
Ingredients per person:
150g Terakihi or other white fish
150g Kumara – Skin on (no time wasted peeling, that’s where most of the nutrients are!)
Spices/Herbs/Salt and Lemon Juice – I love using lemon juice, garlic and rosemary, the best anti-inflammatory combination you could find!
Instructions:
Wash and cut the kumara into wedges. Put into an oven tray with a light coating of olive oil. If you put olive oil in your hands and massage it into the wedges you’ll be sure to get a good cover without “drowning” your chips. If you’re not fussed on the oil, leave it out!
Sprinkle dried rosemary (or fresh if you have it!) and a pinch of salt over the kumara and bake at 180° until soft through or golden.
At approximately 10 minutes before you take the kumara out of the oven, in a non-stick pan fry your piece of fresh fish. Squeeze lemon juice over the fish and flip. You will need about 2 minutes each side.
Optional:
Serve your delicious fish and Chip meal with a side salad or homemade coleslaw filled with fresh red and white cabbage.
Dressing used:
1part olive oil to 1 part red wine vinegar with a pinch of salt and 1 tsp Dijon mustard. Shake it up and drizzle it over your salad.
Nutritional Info (without dressing):
Protein: 29g
Carbohydrates: 35g
Fats: 5g
Calories: 311
Want more flair in your Fish n’ Chips?
Try this gluten free crumb! It’s bound to tingle your taste buds and works well in dinner parties too!
1 Cup ground almonds
2Tbsp Lemon Zest (or zest from 1 lemon)
Fresh Parsley or Rosemary
These versions of the traditional Fish and Chip meal are much lower in fats that the original, especially saturated fats which increase our risk of cardiovascular disease. By adding the herbs such as parsley and rosemary we are introducing an anti-inflammatory element to the meal which helps to promote a healthy heart and digestive system as well as bone health and joint mobility.
It’s a simple family meal that takes no more than 30 minutes to put together – I know what’s for dinner this Friday!
Brown Rice Salad
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This is a delicious, nutritious salad that can be eaten hot or cold and will suit the whole family. It’s a great easy meal to take to work for lunch or side dish to be eaten with meat at dinner.
Ingredients:
Cook up the brown rice and drain any excess water, put aside to cool. When the rice is cooled add the corn, capsicums, spring onions and red onion – make sure you slice them finely. Stir into the rice evenly. You can make all sorts of variations and add different vegetables to your liking or depending what’s in season at the time. In a jar, shake up the oil and vinegar with a pinch of salt – this is the simplest dressing you will ever make! You can use white wine vinegar if you prefer (adding some Dijon mustard to this goes down a treat too). Drizzle over your rice salad and garnish with parsley. This serves 4 people and can be kept in the fridge for up to 3 days. Per serve: Carbohydrates: 88g Protein: 10g Fats : 8g Calories: 454 Nutritional benefits: This dish is not only a simple meal that takes minutes to produce, it is also very high in antioxidants and phytochemicals which help to fight against inflammation, cancer, fungal and bacterial diseases. The rice itself is a good wholegrain fuel which helps to keep you fuller for longer meaning you are less likely to stray towards a sugary snack when 3pm rolls around. Follow this meal with a peppermint tea and you have the perfect lunch for your busy day. |
