Tag Archives: clean eating

Dry Red Prawn, Sweet Potato and Green Bean Curry

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Dry Red Prawn, Sweet Potato and Green Bean Curry IMG_4921

(Serves 4 people) 

When I think of curries in general I usually think of rich heavy meals laden with meat and creamy sauces that taste bloody amazing but probably aren’t so great for our waistlines! But as I recently discovered, this doesn’t necessarily have to be the case, as this little beauty of a recipe that we whipped up the other weekend was a serious game changer! Not only is this recipe, light, fresh, and full of nutritious goodness but it just tastes so. damn. good!! I will eat my hat if it doesn’t win over in the hardest of critics! And the best part? It is super quick and easy to prepare..just keep reading and you’ll see what i mean!

What you need…

  • 1 tbsp red curry paste (adjust to taste)
  • 1 red chilli, finely diced
  • peanut oil
  • 2 cloves garlic, crushed
  • 1 large red onion, diced
  • 1 tbsp fish sauce
  • 1 tsp palm sugar
  • 4 kaffir lime leaves, very

    finely diced

  • 400ml tin coconut milk or cream (adjust quantities to your liking)
  • 500g green prawns, peeled
  • 500g sweet potato, peeled, cubed
  • 400g green beans, washed
  • fresh corriander and lime wedges to serve
  • steamed quinoa or jasmine rice to serve

What to do…

Pre heat the oven to 180 degrees. Lay the sweet potato out on a lined baking tray and drizzle with oil. Place in the oven and allow to roast until the sweet potato is soft and slightly browned around the edges. Once cooked, remove from the oven and set aside for later.

Add a good dollop of peanut oil to a large heavy based frypan or wok and saute the onion until soft and translucent. Next add add the garlic and chilli and saute for another minute. Then add the curry paste, cooking until the flavours are well infused.

Next add the fish sauce, kaffir lime leaves and palm sugar, mixing well to combine. Add the coconut milk and allow to simmer for 5-10mins to allow to reduce slightly. Throw in your prawns and stir through, allowing to cook for 2-3 mins before adding the green beans for the final 2 minutes of cooking. Once the prawns and beans are cooked to your liking, remove from the heat and stir through the sweet potato.

Serve with some steamed rice or quinoa and sprinkle with fresh coriander.

Deeeelish!! 🙂

A

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Healthy Pork and Bean “Tacos”

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A slightly healthier take on one of my all time favourite dishes….Tacos!! These little babies are not only LOADED with protein, fibre and other essential nutrients but they are also very low in carbs and fat yet still taste pretty damn out of this world! They’re also super easy to prepare and make great leftovers! And yes if you haven’t guessed already, I am a pretty solid Mexican food fan! But then again..who isn’t?!

Pork, Bean and Vegetable Tacos with allll the trimmings…only a much healthier version! 

(For 4-6people)

What you need…IMG_6828

  • 1 iceberg lettuce, washed and leaves seperated
  • 500g lean pork mince
  • 2 cloves garlic, crushed
  • 1 brown onion, diced
  • 1 tin crushed tomatoes
  • 2 tbsp tomato paste
  • 1 packet of taco seasoning
  • 1 carrot, diced or grated
  • 1/2 red or yellow capsicum, diced
  • 1 zucchini diced or grated
  • 5 button mushrooms, diced
  • 1/2 tin brown lentils, rinsed
  • 1 tin red kidney beans
  • 1 avocado, cut into cubes
  • 1/2 cup low fat plain greek or natural yoghurt

For the salsa:

  • 2 roma tomatoes, diced
  • 1/2 lebanese cucumber, diced
  • 1/4 red onion, finely diced
  • 1/2 cup fresh parsley, finely chopped
  • lemon

What to do…

Heat a large non stick fry pan or casserole dish over med-high heat. Add a dash of oil and then add then add the pork mince. Once just cooked through, remove from the heat and transfer the mince to a bowl and set aside.

Place the fry pan back on the heat and add another dash of oil. Sauté the onion until soft then add the garlic and taco seasoning. Cook for a further 2 mins. Throw the mince back in, followed by all the vegetables and stir over medium heat until well combined. Then add in your tomato paste and mix through, followed by the tinned tomatoes.

Finally add the beans and lentils and then allow to simmer over medium heat for 5-10mins.

Meanwhile, throw all of the salsa ingredients in a bowl and drizzle with lemon juice and olive oil. Place on the table along with the lettuce cups and  bowls of diced avocado and natural yoghurt.

Once the taco mix is ready, remove from the heat and you are ready to dig in!

Enjoy!

A

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Thai Chicken Rissoles with Clean Crunchy Asian Slaw & Greens

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rissoles and slawStaying true to my love of Asian inspired cuisine and fresh summer salads, tonight I whipped up a dinner that really ticked all the boxes for me! Fresh, healthy, packed full of flavour and the perfect combination of textures, this is one I will definitely be making again soon!

The chicken rissoles are super healthy as they were made using chicken breast mince which is really lean and then i packed them full of freshly grated veggies, ginger, garlic and herbs, all of which helped to keep the rissoles from becoming dry and bland. The Clean Asisan Slaw on the other hand, only took about 5mins to put together but was seriously delicious and complemented the rissoles perfectly by adding another whole dimension of textures and flavours to the dish. And the mixed steam greens? Well what’s not to love about them!? Packed full of vitmains and minerals and containing virtually almost no calories, a side of steamed greens is the perfect accompaniment to any dish! Green cruciferous vegetables like broccoli in particular are energy powerhouses, as they contain isothiocyanates, which are naturally occuring compounds that help to generate mitachondria (the part of our cells responsible for converting glucose to energy or ATP. The more mitachondria you have the more efficiently your bodies cells will work, preventing fatigue! Enough said!

Ok so if you are wanting to give this dish a crack, here is what you will need…

For the thai chicken rissoles:

– 500g chicken breast mince (or you could use turkey mince)steamed greens

– 1 red onion, finely diced

– 2 cloves garlic, crushed

– 1.5 tsp grated ginger

– 1 large carrot, grated

– 1 zucchini, grated

– 1 tbsp sweet chilli sauce (plus extra to serve)

– coriander

– 1 red chilli, finely dicedslaw

1 tbsp sesame seeds

For the salad:

– 1/2 wombok salad, finely sliced

– 1 carrot, grated

– 2 shallots, finely sliced

– 1 cup finely sliced red cabbage

– 1/4 cup slivered almonds, lightly toastedphoto[3]

– juice of 1-2 limes

– 2 tbsp olive oil

– 1 tbsp tamari sauce

– 1 tsp palm sugar (or you can just use brown sugar)

For the veggies:

– 2 cups of whatever green veggies you have in your fridge (ie snow peas, broccoli, bok choy, beans etc)
What to do…

Preheat the oven to 180 degrees fan forced.

In a large bowl add the chicken mince, grated veggies, onion, garlic, ginger, chilli, coriander and sweet chilli and mix well to combine using your hands.

With your hands, roll the mixture into patties and place on a tray. Sprinkle with the sesame seeds and then cover and then place in the fridge until you are ready to cook.

For the salad, place the wombok, shallots, cabbage, carrot and a large handful of torn coriander leavess in a salad bowl and mix well to combine. Sprinkle over the almonds and set aside until ready to serve.

For the dressing add the lime juice, tamari, oil and sugar into a small jug or glass and stir to combine. Set aside.

Just before you are ready to cook the rissoles, boil some water and get your green veggies ready to steam. (you can also steam them in the microwave if you are short on time!).

To cook the rissoles, heat a small amount of ricebran oil in a non stick fry pan and add the rissoles to brown them quickly all over before placing them in the oven. This just helps to keep all the juices in and give them a bit of colour.

When ready to serve, pour over the salad dressing and serve up with the rissoles and freshly steamed veggies.

Enjoy!

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Grilled Atlantic Salmon and Black Rice Salad

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black rice salad and pumpkinSo after a 4day foodie adventure in Melbourne (where I probably ate a few too many ridiculously tastey meals and drank a few too many delicious vinos) I needed something fresh and healthy for dinner..and what spells fresh and healthy better than a nice piece of grilled salmon and a nutritious black rice salad?!

Never used black rice before? Long been treasured in Ancient China as a luxury food, back in those days black rice soon became known as the “forbidden rice” as it was cultivated exclusively for royalty ONLY and all others were banned from eating it. Fortunately these days black rice is available for everyone to enjoy right around the globe! Though perhaps a little more expensive than your standard wholegrain rice, black rice makes a great addition to just about any dish. Not only adding more depth, texture and flavour to your meal but also obviously adding a whole heap of extra important vitamins and minerals! Hailed by many as being a “superfood” black rice contains significant amounts of the vitamin Niacin (needed to release energy from food, to control blood sugars and also plays a role in maintaining healthy skin, nervous system and digestive system), thiamin (required for optimum growth in childhood and fertility) and magnesium (essential for regulating blood pressure and in nerve and muscle function). It is also obviously a great source of fibre to keep our digestive systems healthy! The grain’s magnificent colour is due to a naturally occurring antioxidant called anthocyanin, which is also responsible for the vibrant colour of blueberries and blackberries! So really…what’s not to love about this tastey, nutritious grain?!

Ok so back to my nutritious dinner… I served up some fresh grilled atlantic salmon with roast pumpkin, a brown and black rice salad and some home made pesto! Deslishhh!

Here is what you’ll need….black rice salad1

2 salmon fillets

1/2 cup uncooked brown rice

1/2 cup uncooked black rice

big bunch of parsley

1/2 punnet cherry tomatoes

1/2 can cannelini beans (rinsed)

1 small red onion

1/3 cup currants

handful of washed roquette leaves

1/4 cup mixed seeds (pepitas, pumpkin seeds, linseeds etc) OR i think a pistachios would also go really nicely with this dish!

juice of a lime

1 tbs soy/tamari sauce

1 tsp brown sugar

olive oil

sesame oil (optional)

Home made pesto (see previous salmon recipes for how instructions on how to whip this up)

200g chopped pumpkin

What to do…

Firstly turn your oven onto moderate heat (180degrees fan forced). Chop up your pumpkin and place it on a small baking tray, spray with olive oil and a sprinkling of pepper and then place in the oven to bake for around 25-30mins (or until it is soft and slightly crispy around the edges).

As for the pesto.. it was just a last minute idea and you can, of course, always just use a bought pesto or replace it with a dollop of tzatziki or chilli jam! It’s totally up to you! I was just going with what I could find hiding in the fridge! But if you are after the recipe for this have a look at my previous posts as I have explained the process a couple of times in previous recipes!

Although I cooked both lots of rice seperately (as per instructions on the back of the packets). You could also just buy a packet of already par cooked brown rice to save yourself some time and then just cook the black rice using the packet instructions. As they both take the same amount of time to cook however, it is almost just as easy to cook them both separately!

I think that the absorption method is best for the black rice (1 part rice : 1.75 parts water) where after rinsing your rice first, you just place your water and rice in a saucepan and bring to the boil. Then reduce the heat to a simmer, and then cover and leave for about 25mins or until all the water has all been absorbed.

As for the brown rice I just filled a saucepan 2/3 full with water then brought it to the boil before adding the rice and then leaving it for around 25mins or until the rice was “aldente” and still slightly chewy.

However you choose to cook your rice, I’m sure it will work out just fine! Now onto the rest of the salad.. chop your cherry tomatoes in half, chop up your big bunch of parsley and finely dice your red onion before adding them all to a large salad bowl along with the rice. Add your rinsed lentils and the currants and mix all the ingredients through really well.

In a small jug add your lime juice, tamari/soy sauce, a dash of olive oil (or sesame oil) and the sugar and stir well to combine. Pour over the salad and mix well. Just before serving you can add in your nuts/seeds so that they are nice and crunchy!

When you are almost ready to serve, heat a non stick frying pan, spray with olive oil and when it is nice and hot, place your salmon skin side down and leave to cook on that side for 3-4 mins, then flip over and cook the other side for 1-2mins. (the cooking times will obviously vary depending how thick your pieces of salmon are!)

And it’s serving time!! (Oh yeh and I should probably let you know that I actually made this salad for 2 but it could easily have fed 4 or maybe even 6 people!! oh well lots of left overs for me! yay!)

Enjoy!

A

Lamb, pumpkin and goats cheese salad

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lamb salad 2Ever tried homegrown lamb straight from the farm to you plate? If you haven’t you are seriously missing out! Having grown up on a sheep and cattle property in the center of Queensland, I am lucky enough to be well familiar with the taste of fresh, top quality meat and the backstrap from my parents farm that we devoured last night was no exception! It’s been almost 3 hours since I ate dinner and I can still taste the succulent, tender lamb melting away in my mouth!

In saying this, a lamb backstrap from any decent butcher will do the job for this recipe and I am not kidding when I say that if you like red meat, especially lamb you HAVE to try this one. It’s fast, it’s fresh and it’s sure to please any crowd of carnivorous food lovers!

What you need…(enough for 3 people)

1 lamb backstrap

2 cloves garlic

bunch of thyme leaves (or rosemary!)

olive oil

1 tsp seeded mustard

200g pumpkin

1/2 packet mixed salad leaves (washed)

4-5mushrooms (halved)

1/2 punnet cherry tomatoes

goats cheese

1/2 small avocado

1/2 lebanese cucumber

1/2 packet mixed salad leaves (washed)

sm handful of toasted pinenuts

What to do…

Firstly, crush your garlic and add 3/4 of it to a bowl along with the a splash of olive oil, the thyme/rosemary leaves and mustard and mix together. Add the lamb and coat well. Set aside til ready for cooking.

For the salad cut your pumpkin into small chunks and add to a baking tray along with the mushrooms.Drizzle lightly with olive oil and sprinkle the remaining garlic over your mushies. Place in a moderate (180degree) oven and leave to bake for around 20 mins or until pumpkin is soft and slightly browned around the edges.

For the lamb, grab a non stick fry pan and add a drizzle of rice bran oil or canola. Seal the lamb on both sides (approx 30secs each side) and then place in a baking tray and place in the oven with your pumpkin and mushies. Leave the lamb in there for about 10-15mins for a perfectly cooked (medium rare) piece of meat!

While your meat and veggies are in the oven, add your mixed salad leaves, chopped cucumber, cherry tomatoes, sliced avo, and a sprinkling of goats cheese to a salad bowl. Toast your pinenuts and add to the salad.

When the lamb is cooked. Remove from the oven and allow to rest for 3-4mins before slicing. Add to your salad along with your roasted pumpkin and mushies. Drizzle over some balsamic vinegar and olive oil and you are ready to eat! If you like you can always serve this salad with a dollop of minted yoghurt as there is no denying that lamb and tzatziki really are a match made in heaven!

The Pros:lamb salad

– Quick and easy to prepare

– Fresh and light..perfect for balmy summer nights!

– Good source of iron, protein, fibre and B vitamins!

– and it’s just so ridiculously delicious!

The Cons:

Well..there are none!

As stated by our patriotic lamb ambassadors..Avoid Lambnesia and EAT MORE LAMB!!

Enjoy!

A

Homemade vietnamese rice paper rolls

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One of the easiest meals to whip together, ricepaper rolls have long been one of my go to’s when I’m after something quick, fresh and healthy! Low in fat and packed full of fresh salad veggies and lean grilled chicken breast this meal really can’t be beat in the health department…not to mention they taste amazing!

So what you need….

mini rice paper rollsricepaper rolls3

1/4 packet rice vermicelli noodles

1 large chicken breast (sliced)

2 cloves garlic

tsp grated ginger

2 tsp fish sauce

juice of half a lime

1 tbs sweet chilli sauce

coriander

1/4 capsicum

half an avocado

1 large carrot grated

a couple of iceburg lettuce cups

1/2 lebanese cucumber (cut into long thin strips)

handful of fresh mint leaves (or vietnamese mint!)

For the dipping sauce….  ricepaper rolls4

juice of a lime

1 tsp brown sugar

2 tbs white vinegar

3 tsp fish sauce

splash of sesame oil

sm handful coriander (finely chopped)

1/2 red chili (sliced)

What to do….

For the chicken marinade, crush up your garlic and add to a bowl with your grated ginger, fish sauce, sweet chilli sauce, lime juice and a handful of chopped coriander. Mix together and then add in your chicken, mixing it around to coat all of the meat. Set aside until ready to cook. (if possible try and do this an hour or 2 earlier to give it time to marinate!)

Then for the dipping sauce, add all your ingredients to a small serving bowl..and you’re done here!

Place your noodles into a bowl and pour over boiling water until they are all covered. Set aside for a couple of minutes until they are cooked through and then pour into a drainer and leave aside to drain well. For the salad veggies, grate your carrot, and slice up your avo, capsicum and cucumber into thin slices. Put on a serving tray/plate with the lettuce and herbs.

When you’re almost ready to serve heat some ricebran or canola oil in a fry pan and pan fry your chicken in batches.

Annnd that’s about it! Next time you’re feeling like something light and fresh while spending minimal time in the kitchen I highly recommend giving these a go! They are delicious!

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Day 3: Tom Yum Soup

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tom yum soupIf you haven’t noticed already, I kind of have a bit of a thing for Asian food..I’m not sure if its their impeccable ability to hit all 4 S’s, namely our salty, sweet, savoury and sour sensations or just that Asian’s love to use lots of fresh herbs and vegetables, but either way I LOVE all types of Asian cuisine and I thoroughly enjoy cooking it as much as eating it!

So tonight, in keeping with my Gluten Free challenge, I double checked all my ingredients before whipping up a simple chicken tom yum soup! If you would like to try this recipe for yourselves, please make sure you carefully check the nutrition panels of every ingredient if you really are gluten intolerant!

What you need… (serves 2)

200-250g chicken breast (I just used my left over baked chicken breast from last night but use whatever you like!)

1 tbs GF laksa paste

1 lg red chilli (sliced)

1 tsp grated ginger

1/2 stem lemon grass (sliced) – I didn’t have any tonight and it seemed to taste almost just as good without it!)

2 cloves garlic (sliced)

1/2 brown onion (sliced)

2 kaffir lime leaves (ripped into sm pieces)

4 -6 button mushies

2 roma tomatoes

3 broccoli florets

1/4 red capsicum

handful of beans

1 lime

2 tsp GF fish sauce

1/4 packet flat rice noodles

tsp sesame oil

bean sprouts and coriander to serve

What to do…

Cut up your garlic, chili, onions, and salad vegetables. Add onion to a large saucepan and once onion is semi transparent and your garlic, chili and ginger. Then add in your Laksa paste and lime leaves and stir over medium heat for about a minute. Then add about 3 cups of water (or chicken stock) and then your tomatoes and mushies.

Next add in your chicken breast (cut into strips) and let the chicken poach all the way through. Once the chicken is cooked and your rice noodles and let the pot simmer over medium heat until the noodles are soft. Finally add all the remaining vegetables and remove from the heat after about 1 minute.

Pour soup into serving bowls and add a dash of sesame oil to each and garnish with coriander and bean sprouts.

And you’re done! Another healthy, GF dinner ready to be devoured!

Enjoy!