dinner

Food

Recipe: Falafel Meal Prep Pack

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(per serving) 409kcal / 20 P / 46 C / 14 F

Okay, so, these are currently my go-to afternoon meal! The salad preps and stores well, and if you like, you can cook the falafels and pita chips fresh each time because they don’t take long at all! If you’re planning on using this as meal prep store the falafel and chips separately from the salad so that you can reheat them without heating up the salad.


Ingredients

  • 1 (220g) packet of falafel (I used these)

  • 2 tomatoes

  • A large whole meal pita bread (I used this) - one pita can be used for 4 servings

  • 1 cucumber

  • 30g feta cheese

  • 1/4 red onion

  • 3 tbsp hummus (1 per serve)

  • Baby spinach leaves

Method

  1. Preheat oven

  2. Slice large pita bread up into 8 pieces (2 pieces per serving of falafel meal prep)

  3. Place pita in the oven to turn into ‘chips’

  4. Heat up a skillet, spray some cooking spray, and put falafels on to cook

  5. While falafels and pitas are cooking we will create the salad

  6. In a bowl combine red onion, tomato, cucumber and feta, and stir

  7. Serve salad with baby spinach leaves

  8. Remove pita from the oven and falafels from pan

  9. Place with salad and serve with hummus

Food

Recipe: Poached Turkey & Cranberry Wrap

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(per serving) 396 kcal / 42.2 P / 28.5 C / 11.4 F

Turkey and cranberry is a pretty well-known flavour combo! And I wanted to put it together into a wrap for a fast dinner or lunch option. If you can’t find non-processed turkey with a low sodium count, try doing what I do and poaching it!


Ingredients

  • 100g (3.5oz) lean turkey breast

  • 1 tbsp cranberry spread

  • 1 tbsp light cream cheese

  • Baby spinach

  • Whole wheat wrap

  • (optional - not in macros) Avocado

  • (optional - not in macros) Tomato

Method

  1. Bring water to the boil in a saucepan

  2. Cook turkey breast for 5-7 minutes to poach it

  3. Serve with all other ingredients (and optional extras) on a wrap, easy! :D

Food

Recipe: Lamb Chops & Bean Salad

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(per serving) 510kcal / 28.1 P / 19 C / 35.8 F

A delicious dinner that’s easy to prep for multiple people (or to leave some leftover salad for yourself the next day).


Ingredients

  • 200g (half can) four bean mix

  • 4 lamb chops

  • 100g diced pumpkin

  • 4 tbsp balsamic dressing

  • 2 tbsp pumpkin seeds

  • 100g (3.5oz) roast capsicum

  • Baby spinach

  • Rocket

  • (optional) rosemary

Method

  1. Heat up a non-stick pan and place lamb chops in pan, they will cook in their own fat (add some rosemary if you like)

  2. To speed up the cooking process take two microwave safe containers, in 1 place the pumpkin, and in another place the frozen green beans and four bean mix

  3. Separately heat up the beans and pumpkin for a few minutes each

  4. Flip over your lamb chops (these will only take a few minutes each side)

  5. Start constructing your salad with baby spinach, rocket, cooked pumpkin, cooked beans, pumpkin seeds, roast capsicum and balsamic vinegar

  6. When lamb is finished serve with the salad

Food

Recipe: Low Carb Beef Bowl

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(per serving) 502kcal / 52.8 P / 21.4 C / 23.5 F

Dinner doesn’t have to take forever! Whip up this filling low carb beef noodle bowl in under 30 minutes! This dish is a great way to get some extra veg into your day without it being too much fuss.


Ingredients

  • 400g extra lean beef mince

  • 1 tbsp extra virgin olive oil

  • 1 packet Chang’s low cal noodles (or other Konjac/low carb noodle)

  • 4 tbsp Hoisin sauce

  • 1 small packet chopped coleslaw mix (example)

  • 2 whole eggs

  • 3-4 stems of broccolini

  • 1 bunch bok choy

  • 1 tbsp almond flakes

  • Spring onion

Method

  1. Heat large pan and add small amount of oil to the pan

  2. Place beef mince on pan and allow it to start cooking

  3. While mince is cooking chop up broccolini and bok choy, either cook in a steamer, or place them into microwave safe containers with a small amount of water and cook in the microwave to steam them

  4. After mince has been cooking for around 5 mins add hoisin sauce and coleslaw mix

  5. In a small, separate pan cook 2 eggs sunny-side up (no oil needed if you use a non-stick pan)

  6. While eggs are cooking jump back over to the pan with the mince, chop up konjac noodles (which have been rinsed) and add to pan, along with cut spring onion and some almond flakes

  7. Serve the mince with the steamed greens and place the egg on top

Food

Recipe: Garlic Butter Salmon & Asparagus

Makes 2 servings
(per serve) Carbs 6g / Fat 42g / Protein 25g / Calories 494


Ingredients

  • 2 salmon fillets (skin on)
  • 12 spears of asparagus
  • 2 tbsp olive oil
  • 4 cloves of garlic
  • Salt + pepper
  • 2 tbsp ghee (or butter)

Method

  1. Place a saucepan on low heat on your stove with ghee, minced garlic, salt, and pepper and allow to simmer, stirring occasionally
  2. As soon as your butter sauce is on heat a large skillet and place in 2tbsp of olive oil
  3. Cook the salmon and asparagus in the olive oil
  4. When the salmon and asparagus are done turn the butter sauce off
  5. Serve the salmon and asparagus together and pour the butter sauce over both

Food

Recipe: Prawn & Asparagus Zughetti

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g /Protein 24.8g / Calories 250 (per serve)


Ingredients

  • 350g prawns
  • 6 cloves of garlic (can be crushed or minced if you prefer)
  • 1 tbsp olive oil
  • 10 spears of asparagus
  • 3 zucchini
  • 1-2 pinches of smoked salt flakes (this can be omitted) 

Method

  1. Place a plan on the stovetop on a medium heat with the olive oil and garlic, cook these for 2-3 mins
  2. While the garlic is cooking set out a large bowl, and boil a kettle (to make the zucchini noodles)
  3. Using a mandolin slicer or vegetable spiraliser turn the zucchini into long, thin noodles and place them in a large bowl.
  4. After the kettle has boiled pour the hot water over the zucchini and allow it to cool for around 10 mins.
  5. Back to the pan on the stovetop, add in your prawns and allow them to cool fully on one side.
  6. After they have been sitting on one side for a few minutes flip them over
  7. Wash and slice up asparagus and add to the pan, along with smoked salt flakes
  8. Allow the asparagus and prawns to cook for a further 5 minutes
  9. Once your zucchini noodles are finished drain the water from the bowl and pat them down with paper towel a little so that they aren't soaking.
  10. Remove your asparagus and prawns from the pan and serve all together.

Food

Recipe: Lower Carb Spaghetti & Meatballs

Makes 2 servings
(per 1) Carbs 75.7g / Fat 39.5g /Protein 69.9g / Calories 927


Ingredients (Main)

- 3 zucchinis
- 10-12 grass fed beef meatballs (or use mince to make your own)
- 6 cloves of garlic
- 6 medium size cup mushrooms
- 1tbsp avocado oil
- Rosemary

Ingredients (Pasta Sauce, if making it yourself)

- 2tsp olive oil
- Parsley
- Salt & pepper
- 2 tins of tomato puree
- 2 brown onions, chopped
 

Method (Pasta Sauce)

  1. Place a saucepan over high heat
  2. Add the olive oil, garlic and onion and cook until fragrant (~3 mins)
  3. Add the tomato puree, parsley and salt and pepper and simmer for 10-15 mins

Method (Everything else)

  1. Place a skillet over medium heat and add garlic, avocado oil and meatballs, cook for around 5 mins
  2. Boil a kettle
  3. Take your zucchinis and cut off both ends, then using a vegetable spiraliser or a mandolin slicer, slice it up (longways) to create 'spaghetti'
  4. Place the zucchini spaghetti into a large bowl and pour boiling water over the top, let these sit for 10-15 mins, strain, and then pat them off slightly with a paper towel (so they aren't soggy)
  5. While the zucchini is sitting in the boiling water head back over to your skillet and add in the mushrooms, rosemary (tear off just the individual leaves) and pasta sauce
  6. Place a lid over your skillet and turn it down to a lower heat
  7. After you have plated up your zucchini spaghetti remove the lid on your skillet, mix it around a little and serve

Food

Recipe: Easy Green Curry (+meal prep on a budget)

Due to the christmas period, our pays being stuffed up, moving house (bond money, yuck!) and a bunch of big bills coming at once Beau and I are on a very strict budget. We don't touch our business money just so you know! The portion of the detox book proceeds goes to charity and we only spend business money on business expenses like advertising etc, we do not pay ourselves a wage.  So needless to say lately we have been having to choose what we spend our money on very carefully. Meal prepping is very good at helping us out in this situation. One of my new go-to meals is this Easy Green Curry. 

The base ingredients are in the photograph below, you could eat this on it's own, or if you feel, add extra ingredients. I added a few little extras as you will see in the recipe below. If you eat just what's shown in the photograph it will make you 4-5 meals and the ingredients only cost $13.68 all up (the extras we added are stock-standard things that live in our pantry). With the few extras in we managed to make 6 meals, so that works out to just $2.28 per meal - YES PLEASE.

 

Thai green curry paste = $2.50
1kg Frozen stir fry vegies = $5.50
Coconut cream = 85c each
Enoki mushrooms = $3.98


Makes 6 servings
(per 1) Carbs 30.2g / Fat 35.5g / Protein 9.3g / Calories 479.1

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Ingredients

  • 1 kg frozen stir fry vegetables
  • 1 jar of green curry paste (you will use half of this)
  • 2 cans coconut cream
  • Large handful of enoki mushrooms
  • 60g cashews
  • 1 tsp (heaped) cayenne pepper
  • 1 tsp (heaped) turmeric
  • 1 clove of garlic
  • 3/4 cup quinoa (rinsed under cool water)

Method

  1. Add quinoa and 1.5 cups of water to a saucepan and allow it to boil
  2. As the quinoa is cooking you will start cooking the curry in a separate large pot. In this pot place all other ingredients on a medium heat, stir these regularly at first and then allow it to simmer
  3. After the quinoa has boiled turn the water down to a low heat so they can simmer until they are cooked (they should look squishy and more clear than before - if you've never seen cooked quinoa, it usually only takes about 15-20 minutes)
  4. By the time the quinoa is finished your curry should also be nearly done, by this point the coconut cream should have thickened a little and it should all be a yellow-ish colour from the turmeric. 
  5. Remove them both from the heat and serve.