Tag Archives: healthy recipe ideas

Chilli Chicken, Pumpkin and Cashew Stir-fry


chilli chicken cashewGetting home late from work last night I needed to come up with something fast, nutritious and tasty based on what i had lurking in my fridge and this is what I came up with! And I’m not going to lie..it certainly did pack a nutritional punch without skimping on flavour!

What you need… (for 2 people)

350g chicken breast, sliced

2 tsp chilli flakes (or 2 dried chillis)

1 tsp grated ginger

3 cloves garlic, finely diced

1/2 large brown onion, finely sliced

handful of snow peas

large handful green beans, halved,

1/2 small capsicum, sliced

1 cup broccoli florets

1/4 small pumpkin, cut into thin strips

rice bran or peanut oil

For the sauce:

1 tbsp light soy sauce (or tamari for GF version)

1 tbsp sweet chilli sauce

2 tsp fish sauce

1 tbsp kecap manis

juice of half a lime


What to do…

Add all the sauce ingredients to a small mixing bowl and mix well to combine. Set aside.

Secondly throw a handful of cashews into a small non-stick fry pan and lightly toast. Remove from the heat and set aside.

For the pumpkin, steam it for 3-4 mins in the microwave then allow to drain.

Meanwhile, heat a small amount of oil in a wok and add the sliced chicken. Once cooked through, remove from the wok and set aside.

Add a smidge more oil to the wok and then saute the onion for 2-3 mins or until soft. Add the ginger, garlic and chilli flakes and cook for another 1-2 mins.

Add the mushrooms and capsicum and cook for 2 mins before adding the remaining veggies and then the chicken back in.Pour the sauce over the top, add the chopped corriander and then mix well to combine. Remove from the heat once the veggies are cooked to your liking.


Nutritional Breakdown:


Low carb, Low fat/calories, high in good quality protein and packed full of nutrients!….

The chicken breast provides a perfect lean source of protein with about 20g of high quality protein per 100g. The cashews on the other hand are not only high in magnesium which is essential for nerve and muscle conduction but they are also made up of 75% oleic acid, the same heart healthy fat found in olive oil.

Meanwhile the mixture of veggies all add their own unique nutritional qualities to the dish. All veggies contain different types of vitamins, minerals and antioxidants, so the more colour on your plate, the better better off you will be from a nutritional perspective! Studies also show that the more variety in colour on your plate the higher your satisfaction levels will be with your meal! Interesting huh?

Firstly, broccoli is hard to beat when it comes to its nutritional qualities, as it is not only a great source of iron, magnesium and folate but like all green cruciferous veggies broccoli contains high levels of “isothiocyanates” which are compounds that help to generate mitachondria (the part of our cells responsible for converting glucose to energy (ATP)…Making them a serious powerhouse when it comes to energy production!

Capsicum is a great source of vitamin C and beta-carotene whilst the snow peas are super low in calories, high in fibre and contain important vitamins and minerals like vitamin C,  B Complex vitamins and folate.

Despite its starchy texture and sweet taste, pumpkin is actually quite low in carbohydrates so is a great alternative to high carb veggies like sweet potato and corn! It is also contains impressive amounts of essential vitamins and minerals like beta carotene, vitamins A, E and K and potassium and phosphorus!

So moral of the story? This dish just about covers all bases from a nutritional perspective!


Welllll correct me if I’m wrong but I cant really think of any! 😉




Thai Chicken Rissoles with Clean Crunchy Asian Slaw & Greens


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.



My take on the traditional Nicoise Salad


salmon niscoiseHi everyone! Has been awhile but I’m back and man do I have something for you! Now that the weather is warming up again I am happy to say the soups are just about out and the salads are coming back in avengeance! With a hankering for salmon I decided to combine the two and create my own take on the traditional salmon (or more traditionally tuna) Nicoise Salad! Tried and tested on my other half earlier this evening this dish is a winner all round. Packed full of flavour, complementing textures, healthy fats and a tonne of fresh, crunchy salad veggies to up your vitamin and mineral intake there is really nothing not to like about this dish!

As a bit of an experimenter in the kitchen, I decided to mix things up a  bit and swapped the traditional steamed spuds for roasted sweet potato, swapped the boiled eggs for poached and added a sprinkling of lightly toasted almonds for an extra crunch!

Not only did the sweet potato add a tonne of flavour to the dish but from a nutritional perspective, using this lovely starchy vege instead of plain old potatoes helped to lower the overall GI (glycemic index) of the dish ever so slightly! Sweet potato also contains betacarotene which is a precursor for vitamin A (a vitamin essential for maintaining a healthy immune system, skin integrity and eyes). Furthermore, not only did adding the crunchy almonds create a textural party in your mouth but they are also a great source of healthy monounsaturated fats…Great for your general health AND lowering your cholesterol! As are the omega 3 fats found in the salmon… Winning!! The boiled eggs on the other hand were really just there for show, but I have to say, they were delicious, as they just oozed over the salad to create a lovely creamy textured sauce for the dish!

To recreate this dish here is what you will need for 2 people:

For the salad:

x2 Salmon fillets

olive oil


handful of green beans, halved

small handful of kalamata olives

1/2 bag of mixed leaves

1/2 punnet cherry tomatoes

1 small sweet potato, chopped into bite sized chunks

2 tbsp toasted slivered almonds

2 eggs

For the dressing:

1 tbsp olive oil

juice of 1 lemon

1 tsp seeded mustard

salt & pepper to taste

1/2 tsp minced garlic

What to do…

Preheat your oven to 180 degrees fan forced.

Place the chopped sweet potato on a lined baking tray, spray with olive oil and season with salt and pepper and a sprinkling of paprika. Cook in a moderate oven for 20-25mins or until soft and slightly browned around the edges.

Begin constructing the salad by adding the mixed leaves, olives and the chopped cherry tomatoes. Then steam the green beans and once cool add them to the salad.

For the dressing, add all of the ingredients to a small bowl and mix well. Set aside until ready to serve.

Meanwhile, boil some water in a saucepan and allow to simmer on low heat until you are ready to poach your eggs.
While your water is simmering away, place a non-stick frypan over moderate heat on the stove and spray with oil. Pat dry your salmon fillet and season lightly with salt and pepper. Place your salmon to the pan skin down and leave for 4-5mins before turning. Leave facedown for a further 2 mins (or until cooked to your liking) before removing from the heat.

Leave the salmon to rest while you quickly poach your eggs which should only take 2-3 mins. (Make sure the water is only simmering when you drop your eggs in otherwise the whites will go everywhere! ) Once cooked to your liking remove the eggs from the water and set aside while you assemble the rest of the salad.

To finish off the salad, gently break the salmon into large chunky flakes or pieces and scatter over the salad along with the roasted sweet potato before dividing the salad amongst your serving bowls.

Finally top each salad bowl with a poached egg, a sprinkling of toasted almonds and a drizzle of the homemade salad dressing!


And a point to note, if you wanted to jazz up this salad a little further you could always add in some avocado or a sprinkling of marianted fetta cheese for a little extra indulgence!

Hope you enjoy this one as much as I did!