Tag Archives: high fibre

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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Chilli Chicken, Pumpkin and Cashew Stir-fry

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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:

Pros:

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!

Cons:

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

Enjoy!

A

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

Healthy Raspberry Yoghurt Loaf

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Though I cannot claim this recipe as my own, I have made it many times and it has always been a hit! I actually took this recipe from the Nutrition Australia website, which contains heaps of awesome healthy recipes and meal/snack ideas! You can visit them for yourself @  http://www.nutritionaustralia.org/national/recipes

It is hard to believe when biting into a piece of this tastey loaf that it contains very little fat, far less sugar and a heap more fibre than most cakes and slices!  The perfect (almost) guilt free morning or afternoon tea!

HINT: If you wanted to cut back even further on the sugar you could substitute the brown sugar for 3/4 cup of mashed banana and omit the lemon zest. This will not only help to sweeten things up naturally but will increase the amount of fibre and will also help keep the loaf nice and moist!

INGREDIENTS

1 cup self raising flour                          Raspberry Yoghurt Loaf

3/4 cup wholemeal flour
1/2 cup firmly packed brown sugar
½ teaspoon baking powder
½ teaspoon bicarbonate soda
½ teaspoon salt
1 cup fat free natural yogurt
¼ cup vegetable oil
1 egg
2 egg whites
1 teaspoon grated lemon zest
1 cup fresh or frozen raspberries

METHOD

Preheat oven to 200°C/180°C
Grease a loaf tin with oil spray.
Combine flours, sugar, baking powder, baking soda, and salt in a large bowl.
Whisk together yogurt, oil, egg, egg whites, and lemon zest in a medium bowl. Add wet ingredients to flour mixture and stir until just combined. Gently fold in raspberries.
Spoon into prepared tin and bake for 50 minutes, or until a toothpick inserted in center comes out clean.
Cool loaf in tin for 10 minutes then remove and let cool completely on a wire rack.

ENJOY!