healthy 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: Chicken & Greens Soup

Makes 2 servings
(per 1) Carbs 84.4g / Fat 10.2g / Protein 68.2g / Calories 594.5


Ingredients

  • 300-400 grams cooked chicken
  • 4 cups vegetable stock
  • 3 heads of broccoli
  • 4 stalks of celery (chopped)
  • Ginger (grated up, as much as you like)
  • 1-2 tsp turmeric
  • 1 tsp apple cider vinegar
  • 2 tbsp split peas

Method

  1. Place a large pot on your stove on a very low heat
  2. Add in all the ingredients
  3. Allow to cook with the lid on for around 1 hour
  4. If you wish, place the ingredients in a blender afterwards for a smoother consistency

Food

Recipe: Spiced Quinoa & Lime

Makes 2 servings
(per 1) Carbs 121.2g / Fat 23.5g / Protein 24.5g / Calories 704.3


Ingredients

  • 1-2 tsp avocado oil
  • 1 brown onion
  • 2-3 cloves of garlic
  • 1 chilli (chopped)
  • 1 green capsicum
  • 1/2 cup washed quinoa
  • 1 cup vegetable stock (or water)
  • himalayan salt
  • 1/3 cup cumin + chilli powder
  • 3/4 cup frozen corn
  • 1 can washed black beans
  • 8-10 cherry tomatoes
  • 1 avocado
  • 1 lime

Method

  1. Add avocado oil to a skillet on medium heat
  2. Chop up 1 brown onion, 2-3 cloves of garlic and 1 chilli
  3. Heat these in the pan until fragrant (~1 min)
  4. Slice up 1 green capsicum and place in the skillet
  5. Add in 1/2 cup of washed quinoa, 1 cup of vegetable stock, a small amount of himalayan salt, and (depending on how much spice you want the meal to have) around 1/3 cup mix of chilli powder and cumin.
  6. Add in 3/4 cup of frozen corn, 1 can of washed black beans and 8-10 cherry tomatoes.
  7. Stir the ingredients through and place a lid over the top to allow the dish to simmer for around 15 minutes
  8. Remove from the heat and serve with 1/2 an avocado and the juice of half a lime

Food

Recipe: Chickpea Noodle Salad

Makes 2 servings
(per 1) Carbs 57.5g / Fat 27.9g /Protein 11.6g / Calories 509


Ingredients

  • 6 large kale leaves
  • 50g rice vermicelli
  • 1 lemon
  • A pinch of himalayan salt
  • 1 brown onion
  • 1 tsp olive oil
  • 2 tbsp Pad Thai paste
  • 1 can of chickpeas (rinsed)
  • 1 tsp curry powder
  • 1 tsp paprika
  • 1 tsp onion salt
  • Baby spinach
  • Grated carrot
  • Coriander

Ingredients (Dressing)

  • 3 tbsp avocado oil
  • 1/2 tsp sesame oil

Method

  1. To prepare your kale take six large, washed leaves and cut around the spine of the leaf before chopping into small pieces.
  2. Place the kale in a bowl and add the juice of 1 lemon and a pinch of Himalayan salt, massage these into the kale and leave it to sit on it's own while you prepare the other ingredients.
  3. Place a skillet on medium heat with 1 tsp of olive oil.
  4. Cut up 1 brown onion and place it in the warm skillet.
  5. Allow the onion to cook on it's own for five minutes before adding in 1 tin of rinsed and drained chickpeas and turn down to a lower heat.
  6. Also add paprika, curry powder and onion salt to the onion/chickpea mix.
  7. In a new bowl place 50g of rice vermicelli and enough boiled water to completely cover the vermicelli. After 5 minutes use some kitchen scissors to cut up the vermicelli. Allow this to also sit on it's own for a few minutes.
  8. After the chickpea/onion mix has cooked for 20 minutes add 2 tablespoons of Pad Thai paste and allow it to cook on a low heat for a further 5 minutes.
  9. While the chickpeas are finishing begin constructing your salad bowls. Combine the pre-prepared kale and vermicelli with some baby spinach leaves, grated carrot and coriander.
  10. Add the chickpeas on top once they are finished.

Food

Recipe: Sushi Bowl

Makes 1 serving
Carbs 110.4g / Fat 16g / Protein 55.9g /Calories 867


Ingredients

  • 200g salmon
  • 1.5 cups black rice
  • 1/2 a lemon
  • 4 sheets of nori (dried seaweed)
  • 1/2 avocado
  • Rocket and/or spinach (for salad base)
  • (optional) wasabi
  • (optional) soy sauce

Method

  1. In a pot cook the 1.5 cups of black rice with 3 cups of water for 30-40 mins (stir occasionally)
  2. Slice up your skinless salmon into smaller pieces and allow to sit in the juice of 1/2 a lemon for 5 minutes
  3. Slice up 4 small sheets of nori
  4. Slice up 1/2 an avocado
  5. In your serving bowl combine a mix of rocket and spinach leaves, you cooked and drained black rice, the sliced avocado and nori, and (optional) wasabi and soy sauce

Food

Recipe: Light Pasta

If you're having friends over for dinner, have some time to spare to put together a nice meal, or just want to eat something warm and comforting give this recipe a try. Prep time takes a bit longer than usual if you are going to make the pasta sauce yourself. If you're planning on buying the sauce rather than making it choose the option with the lowest sodium and lowest sugar.

For the pasta you will need a vegetable spiraliser, if you don't have one at your disposal you can create flat 'noodles' by using a mandolin slicer.

 
I actually found mine in the post office for about $10

I actually found mine in the post office for about $10

 

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g / Protein 24.8g / Calories 704.5


Ingredients

  • 3 zucchinis (washed)
  • 1 eggplant (washed, and then sliced into small pieces)
  • 300g mushrooms (washed and sliced into thin pieces)
  • 400g butter beans (you can wash the fresh kind, I used canned)
  • 1 tsp olive oil

Ingredients (sauce)

  • 6-8 tomatoes (peeled and seeded)
  • 1 brown onion (diced)
  • 3 cloves of garlic (minced)
  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme leaves
  • 1/8 cup olive oil
  • 1/2 tsp Himalayan salt
  • 1 bay leaf (remove when done)

Method (sauce)

  1. Pour olive oil into a large pot over a medium heat on your stovetop.
  2. Add onions and garlic and cook onions through
  3. Add the remaining sauce ingredients to the pot and simmer on a low heat for approximately 2 hours, until it is darker in colour

Method (everything else)

  1. After your pasta sauce is finished (if you chose to cook it) place a skillet on medium heat with 1/2 tsp of olive oil
  2. Place mushrooms, butter beans and eggplant into the skillet
  3. When the mushrooms/eggplant/beans are starting to look cooked pour your pasta sauce over the top of them, turn the stovetop down to a low heat and allow it to simmer for another 15 minutes
  4. While they are cooking boil some water in a kettle
  5. While the water is boiling take your vegetable spiraliser and spiralise your zucchinis into long 'spaghetti' pieces and place them all into a heat-proof bowl.
  6. Pour boiling water over the zucchini and allow them to cook in the water until your mushrooms/eggplant/beans are finished cooking
  7. Remove the mushrooms/eggplant/beans from the heat, and then drain your zucchinis
  8. Serve together!