Tag Archives: dietitian

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 Lime and Coconut Salmon Parcels with Lemongrass Infused Rice

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IMG_4541Planning a “dinner for two” but stuck for ideas and can’t bare the thought of spending the whole evening slaving away in the kitchen? Why not try this amazing little dinner and dessert combo that is packed full of flavour, easy on the eye and sure to please even the toughest of critics. Despite looking like something you would see served up at a fine dining restaurant, both of these recipes are very simple and easy to prepare, leaving you plenty of time to sit back, relax and enjoy yourself.

Thai Lime and Coconut Salmon Parcels with Lemongrass Infused Rice

 What you need…

  • 2 salmon fillets
  • 1 fresh lime, thinly sliced
  • 1 red chilli, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 2 shallots, chopped
  • 2 kaffir lime leaves, finely diced
  • small bunch coriander, choppedIMG_4519
  • 1 tsp green curry paste
  • 1 cup light coconut milk
  • 1 tbsp fish sauce
  • 2 lemongrass stalks, bruised
  • ½ Chinese wombok, finely sliced
  • 1 cup Jasmine rice, rinsed and drained
  • ½ tbsp toasted sesame seeds
  • Steamed greens to serve

What to do…

Pre-heat fan forced oven to 200 degrees Celsius.

Next place 2 cups of water in a saucepan and bring to the boil. Add a pinch of salt, the lemongrass and the rice. Turn the heat down to a simmer, cover with a tight lid and cook for about 20-25 minutes or until all the water has been absorbed.

Meanwhile, spread two large pieces of alfoil down on a clean working surface and then place a piece of baking paper over the top. Divide the wombok amongst the sheets of paper and then top each with a salmon fillet. Next start layering the salmon fillets with the fresh lime slices followed by the shallots, garlic, coriander, chilli and kaffir lime leaves.

Add the coconut milk, fish sauce and curry paste to a bowl and stir well to combine. Fold up the sides of each of the salmon parcels and then pour the coconut mixture over the fillets. Wrap each parcel up like a big present.

Place in the oven and cook for approximately 15-20minutes depending on the thickness of your salmon fillets. To test, open one of the packets, insert a fork into the centre of the fillet and gently pull back. If the inside flesh is opaque the fish is cooked. If not, return to the oven for another 5-10 minutes or until cooked to your liking.

Once cooked, remove from the oven and serve with some steamed greens and the lemongrass infused rice sprinkled with the toasted sesame seeds.

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Choc Coconut Dipped Strawberries with Pistachio Crumb

What you need…

  • 1 punnet fresh strawberries, rinsed and drained IMG_4557
  • 200g dark cooking chocolate
  • 200ml coconut milk or cream
  • 2 tbsp pistachios, finely chopped
  • 1 tbsp desiccated coconut
  • 1 tbsp almond meal

What to do…

Preheat the oven to 180 degrees fan forced. To make the crumb, mix the pistachios, almond meal and coconut together and spread over a baking tray lined with baking paper. Spray lightly with oil and place in the oven for about 5-7 minutes or until the edges of the mixture just start to brown slightly. Remove the oven and set aside to cool.

Meanwhile, use a double boiler or microwave to melt the chocolate and coconut cream, stirring occasionally until smooth.

Transfer the chocolate to a bowl and assemble on a platter with the beautiful fresh strawberries and the pistachio crumb.

Enjoy!

A

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Warm Lamb Salad with Baby Beets, Labneh and Candied Walnuts

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IMG_3If you are looking to whip up some tasty salads this spring but are in need of some foodie inspiration then its time to jump on
the Beet train! Fast becoming one of the most fashionable vegetables of 2014 it’s not hard to see why the humble old beetroot is making a comeback. With a seriously impressive nutrient profile, beets offer a range of health benefits to keep you looking a feeling your best. Available just about all year round these colourful little flavour bombs are the perfect accompaniment to just about any dish. If you want to find out what all the fuss is about, give this recipe a go, it will not disappoint!

Warm Lamb and Veggie Salad with Baby Beets, Labneh and Candied Walnuts

(Serves 2 people)

Ingredients:

  • 1 bunch fresh baby beetroots, peeled and trimmed
  • 200g pumpkin, cut into 1cm thick slicesIMG_2
  • 1 small eggplant, cut into 1cm thick slices
  • ½ punnet cherry tomatoes, halved
  • 1x red onion, quartered
  • 100g baby spinach leaves, washed
  • 250g lamb loin (backstrap), trimmed
  • 1 clove garlic, crushed
  • 1/3 cup walnuts
  • 1 tbsp maple syrup
  • 100g marinated labneh or fetta cheese
  • fresh thyme
  • olive oil
  • balsamic vinegar

What to do…

Preheat oven to 180 degrees Celsius.IMG_5

Place the lamb in a bowl and rub with olive oil and the crushed garlic. Season with salt and pepper and set aside.

Top and tail and then peel the beets. Slice them in half and then add to a lined baking dish along with the sliced eggplant, pumpkin, red onion and cherry tomatoes.

Drizzle the vegetables with olive oil and balsamic vinegar and season with salt and pepper. Sprinkle with some fresh thyme leaves and place in the oven to cook for approximately 45mins or until the veggies are soft and slightly browned.

Meanwhile, heat a non-stick fry pan over a medium-high heat. Add the walnuts, maple syrup and a light sprinkling of sea salt. Cook, stirring frequently, until syrup is caramelized and nuts are toasted, about 3 minutes. Set aside to cool.

When almost ready to serve, place a non-stick fry pan over med-high heat and cook the lamb. Approximately 3 minutes each side for medium rare. Once cooked to your liking remove from the heat and set aside to rest for 4-5mins before slicing.

Meanwhile, layer the baby spinach leaves over a large serving platter and then top with the roasted vegetables. Finally add the sliced lamb and sprinkle over the candied walnuts and labneh.

Enjoy!

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Red Rice and Quinoa Salad

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quinoa + red rice saladWith a delicious whole baked coral trout on the menu last night I decided that this salad would make the perfect accompaniment..and being the food fanatic that I am decided to make an extra big salad so we could all eat leftovers the next day…turns out the salad was just a little too moreish as there wasn’t a grain left in the bowl by the time we left the table!

Loaded with fibre, heart healthy fats and essential nutrients this is not only the perfect accompaniment for just about any type of fish, meat or chicken dish, but it would also be a perfectly balanced meal just its own!

This dish serves 4 people.

What you need….

– 1/2 cup quinoa, rinsed

– 1/2 cup red rice (or can use a mixture of red & brown rice like I did for a little extra texture contrast!)

– 1/2 punnet cherry tomatoes, halved

– 1 small lebanese cucumber, sliced into quarters

– 1 red onion, thinly sliced

– 1 clove garlic, crushedfish and salad

– rind and juice of 1 orange

– juice of 1 lemon

– 2 tbsp preserved lemon, finely sliced

– 1/3 cup currants

– 1/3 cup slivered almonds, lightly toasted

– 1 tbsp pepitas (optional extra)

– 1/2 punnet rocquette or spinach leaves

– 1/2 cup mint leaves

– olive oil

-salt and pepper

What to do….

Firstly, cook your rice in one saucepan and the quinoa in a seperate saucepan as per packet instructions. Rinse, drain and set aside to cool. This can even be done ahead of time, just make sure you bring the rice and quinoa back to room temperature before assembling the salad.

Meanwhile, heat a small non-stick frypan and add a dash of oil to the pan before adding the red onion and sauteing til soft and slightly translucent. Set aside to cool.

Next add the juice of an orange, 1.5 tsp of orange rind, the juice of one lemon, about 2 tbsp olive oil and the crushed garlic to a large bowl, season with salt and pepper and mix to combine. Then throw in the rice, quinoa, rocquette leaves, cucumber, tomatoes, mint leaves, currants, preserved lemons and toss to combine.

Finally, sprinkle over your pepitas and toasted almonds just prior to serving and there you have super light summer salad that will be sure to please even the toughest crowd! Oh and did i mention its gluten free for all those with gluten sensitive tummies!

Here is sneak peak at the delicious whole baked coral trout that was served up last night with the salad! Yum yum yummm!

 

fresh fishbbq'd trout

Happy Sunday Everyone!

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New Years Resolution # 1: Getting a Handle on Sugar Cravings!

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Sugar cravings.. just about everyone gets them at some point or another, but what can you do to Mixed-lollies_Lge-01override them? For some it is a daily battle to overcome that 3pm sugar craving slump and if this is you, here a few simple suggestions on how you can take control and stop the cravings for good!

1) Make sure you eat every 2-3 hours

Though it may be easy to get distracted at work and before you know it, its 3pm and you still haven’t had lunch, this is a serious recipe for disaster! Going long periods of time without eating causes significant drops in your blood sugar levels, often leading to intense sugar cravings. This is because glucose or sugar (which is what carbohydrates are broken down into in your gut) is your body’s primary energy source. So, when energy levels become too low, your body starts to crave sugary foods as these are easily broken down and released into your blood stream to be used as energy, providing a super quick energy fix. The problem is, the energy release from sugary foods is short lived and you often end up feeling sluggish  and craving even more sugar before you know it! Moral of the story?… eat regularly to prevent your blood sugar levels dropping too low and the sugar cravings from creeping in!

2)    Always keep a packet of minty chewing gum on hand

Popping in a piece of gum after a meal not only keeps your breath minty fresh but it also serves as a great distraction from sweet foods and it also helps to cleanse the palate, making sugary foods seem less appealing.

3) Opt for herbal or black tea between meals

Virtually calorie free and oh-so soothing herbal or black teas are the perfect distraction after meals to prevent those sugar cravings from creeping in! Herbal teas like peppermint are especially effective at curbing the cravings as they help to refresh the palate in much the same way as chewing gum!

4) Curb the cravings with healthier, more nourishing alternatives.

Instead of feeding your cravings with sugar, which will only cause you to crave MORE sugar, try opting for more satisfying, protein –rich snacks like nuts, a slice of cheese or celery sticks with peanut butter. Or, if you absolutely feel you need something sweet, opt for a couple of squares of extra dark chocolate. The richness of dark chocolate should prevent you from eating as much and it is also far less sweet than normal milk chocolate, which may help to prevent a total sugar blow out!

5) Ride it out

Though it may sometimes feel like sugar cravings are going to last a life time and the only answer is to give in, I can promise you those feelings will pass! In fact, studies show most cravings last a maximum of 20 minutes. So, why not try distracting yourself with something non-food related for a few minutes and you might just find those cravings might just pass faster than you think!

Happy New Year!

A

Easy Peasy Zucchini Slice

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slicePacked full of flavour, essential nutrients and good quality protein, this slice is a winner all round! This slice is super quick and easy to whip up and makes the perfect simple mid week dinner or convenient lunchbox option! Though it does contain a few less healthy ingredients (uhmmm bacon) the amount used is minimal and is really only in there for flavour, so not too much too worry about there! This slice is also perfect for all you carb conscious people out there! Recipe as follows…

What you need…

  • 2 large zucchinis, grated
  • 1 large carrot, grated
  • 2 shallots, finely chopped
  • 2-3 slices short cut bacon, diced (or you can use ham for a slightly healthier version!)
  • 1 brown onion, finely diced
  • 1/2 cup wholemeal SR flour (or gluten free self raising flour for a gluten free version)
  • 3/4 cup grated low fat cheddar cheese
  • 2 tablespoon olive oil
  • 5 extra large eggs

What to do…

Preheat oven to 170°C.  Grease and line a non-stick baking tray.

In a large bowl combine the zucchini, carrot, onion, shallots, bacon, flour and cheese and mix together.

In a separate bowl lightly beat the eggs add the oil before pouring into the mix of dry ingredients. Mix well to combine and season with a salt and pepper.

Finally pour the mixture into your lined baking dish. Bake for 30-35 mins or until golden and set.  Allow to cool slightly before cutting.

Enjoy!

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Blackened Cajun Salmon with Mango Avocado Salsa

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salmon and salsa With Christmas (and the peak of summer) just around the corner this dish is sure to be a crowd pleaser, especially on these hot balmy summer nights! Being one of my all-time favourite food combinations – mango avocado and some lovely fresh seafood this dish has quickly worked its way up the ranks of my favourite dinner time creations! Packed with loads of essential vitamins and minerals and heart healthy fats you will be doing your whole body a favour..not just your taste buds! Though it may sound very exotic, this dish is super quick and easy to prepare. So if you’re keen to give this one a whirl please read on…

What you need…

  • 4 x salmon fillets
  • Cajun seasoning
  • 1x sweet potato, thinly sliced
  • smoked paprika
  • Steamed green veggies to serve (optional)

For the salsa:

  • 1 ripe mango, cut into cubes
  • 1 ripe avocado, cubed
  • 1 long red chilli, finely diced
  • 2-3 kaffir lime leaves, very finely diced
  • 2 roma tomatoes, diced
  • 1 Lebanese cucumber, diced
  • ½ red onion, finely diced
  • Juice of a fresh lime
  • handful of fresh mint leaves, torn

What to do…

Preheat the oven to 180 degrees. Then rub the Cajun seasoning mix into the salmon fillets and then set aside until ready to cook.

Slice up the sweet potato into thin slices and throw them onto a lined baking tray. Spray over some olive oil and sprinkle with smoked paprika and salt and pepper. Place in the oven and leave for 20-25mins or until soft to touch and slightly crispy and browned across the top.

Meanwhile add all of the chopped salsa ingredients to a serving bowl and then tare up the mint leaves before mixing them through. Squeeze over the fresh lime juice and a light drizzle of olive oil.

For the salmon, preheat a non-stick fry pan  and then add the salmon skin side down. Cook for about 3-4 mins and skin is nice and crispy before flipping and lthe fillets and cooking for a further 2-3 mins or until cooked to your liking. (Cooking time will depend on the thickness of the fillets.

Grab the sweet potato from the oven and serve up with the salmon and sexy, fresh salsa!
Enjoy!

A

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