healthy recipe

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: Gluten Free Mushroom Gnocchi

Makes 2 servings
(per 1) Carbs 146.4g / Fat 13.8g / Protein 20.4g / Calories 778.5 (per serve)


Ingredients

  • 1-2 tsp avocado oil
  • 500g (17oz) gluten free gnocchi (this meal can be vegan if you opt for a brand which makes gnocchi without the egg)
  • 3 cups of chopped mushrooms
  • 1 can washed cannellini beans
  • 1/3 cup coconut milk
  • Baby spinach

Method

  1. Place 1-2 tsp of avocado oil into a skillet on a low heat

  2. Add gnocchi to skillet, ensuring there are gaps between the individual pieces

  3. Allow the gnocchi to cook for 3-5 minutes on each side to allow them to become slightly crispy on the outside but cooked through the centre.

  4. Add in 3 cups of chopped mushrooms and 1 can of washed cannellini beans, allow this to cook for another 5 minutes.

  5. Add in 1/3 cup of coconut milk and a handful of dairy free cheese (if you don't need to be dairy-free with your diet choose parmesan for a better flavour match), allow this all to melt in for another 10 minutes.

  6. Lastly add in some baby spinach (however much you desire) and stir this through, the spinach will wilt very quickly, so don't let it cook for more than another 5 minutes.

  7. Serve and add baby spinach on top

Food

Recipe: Choc + Orange Mousse

Makes 4-6 servings (depends on size)
(per 1 - based on 6 servings) Carbs 35g / Fat 22g / Calories 324


Ingredients

  • 6 avocados
  • 3 oranges
  • 1/2 cup rice malt syrup
  • 1 tsp orange extract
  • 6 tbsp cocoa powder (or cacao)

Method

  1. Remove the skin and seeds of 6 avocados.
  2. Wash the exterior of one orange and using a fine grater remove the zest from about half.
  3. Slice up the oranges and manually juice them.
  4. Place the avocados, orange juice, rice malt syrup, orange extract and cocoa powder into a food processor.
  5. Process until the mix is a smooth, but 'heavy' texture (you should be able to put some on a spoon, and turn it upside down and the mix should stay stuck).
  6. Place the mix into a container in the fridge and allow it to cool for a minimum of 1 hour before serving. 
  7. Serve with the orange zest on top.

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!

 

Food

Recipe: Tabbouleh Pita Pocket

I generally like to make sure I have a few base ingredients pre-prepared for days where I want to eat 'lazy' food. If you pre-prep your tabbouleh you can whip up this dish in a matter of minutes. You're just stuffing food into other food, it's so simple I'm sure anyone could do it!


Makes 1 serving
Carbs 134.5g / Fat 10.4g / Protein 25.9g / Calories 721


Tabbouleh Ingredients
If you are pre-prepping this and plan on using it frequently double or triple the ingredients below.

  • 1 cup of rinsed quinoa
  • 1 red onion, finely diced
  • 2 tomatoes, diced
  • 1 garlic clove, minced
  • 1 pinch of himalayan salt
  • 1 pinch of black pepper
  • 2/3 cup fresh parsley, chopped

Pita Pocket Ingredients

  • Some of the tabbouleh which we will make
  • Large handful of rocket
  • 1-2 tablespoons of hummus
  • 1 pita bread (wholewheat or wholegrain is the best option)

Instructions

  1. First we are making the tabbouleh! Grab your rinsed quinoa and place it in a saucepan with a 2:1 ratio of water:quinoa. Bring it to the boil. Reduce the heat and allow to simmer for 15 minutes.
  2. While the quinoa is cooking prep all your other tabbouleh ingredients (mincing the garlic, chopping the onion and tomatoes, etc, see above list). 
  3. When the quinoa is done mix it in with the other ingredients. It's best to serve this cold for the pita pocket so pop it in the fridge.
  4. When you want to make the pita pocket open it however you like, there are a variety of methods, but I like to just cut mine in half. Spoon some hummus and then pack in your tabbouleh and some fresh rocket! Good to go.

Food

Recipe: Coconut Chicken Curry

I love spice, I love coconut, and I love meals that don't take long to put together. So for me this is a meal from heaven haha. I really don't like spending too long cooking, and most of the time I make a lot of food that can be packed up and eaten at a later date. I know I usually post a lot of vegetarian/vegan recipes, but I'm not either of those, and sometimes I do in fact eat meat, so this recipe does contain that. If you can handle spice, give this one a go!


Makes 4 servings
(per 1) Carbs 37.6g / Fat 15.8g / Protein 36.2g / Calories 445.8


Ingredients

  • 1.5 cups brown rice
  • 500g chicken breast
  • 2 cups frozen vegetables (I just used green veg)
  • 3 tbsp desiccated coconut
  • 1 tbsp curry powder
  • 1/2 tsp olive oil
  • 1.5 tsp chilli powder
  • 200mL coconut cream

Method

  1. First take your brown rice and place it in a saucepan with 3 cups of water, place this on a high heat on a stove element until it boils, then turn it down to a low temperature and allow it to simmer, stir occasionally (it should take 30-40 mins to cook depending on your stove)
  2. While the rice is cooking cut up your chicken and place it in a frying pan on medium heat with 1/2 tsp of olive oil
  3. Add in the curry powder and chilli powder, allow the chicken to cook most of the way through
  4. When the chicken is nearly cooked all the way through add in the desiccated coconut, coconut cream and frozen vegetables, cook for a further 10-15 mins on a low heat (place a lid over your pan if you have one for it).
  5. Serve, or store, whatever you need to do!

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Food

Recipe: Peanut Butter Bites (Almond-Centre)

DO YOU LOVE PEANUT BUTTER? What about almonds? If you said yes to both I'll consider us friends. Peanut butter is great but can the amount of calories it contains can put a downer on the enjoyment. Welcome to 2015, where you can get your head transplanted onto someone else's body and buy powdered peanut butter that has 85% less calories from fat compared to regular peanut butter. Science is amazing! This peanut butter is by Bell Plantation and is called PB2. I got the chocolate one, because, well why not haha.

Let me show you a fun recipe to make with it! If you don't have PB2 but still want to make some little snacks like these then you can sub the PB2 for almond butter.


Makes 6-8 bites
(per bite - based on 8 total) Carbs 14g / Fat 3g / Protein 6g / Calories 98


Ingredients:

  • 3/4 cup PB2 
  • 1/3 cup water (only if using PB2)
  • 3/4 cup oats
  • 6-8 whole raw almonds

Method

  1. If you are using PB2 mix the PB2 and water together in a bowl until it becomes more like peanut butter
  2. Add the oats into the bowl and mix through
  3. Take a small amount of the mixture (half the size of your palm should be fine) and roll it into a ball
  4. Take an almond and press it into the centre of the ball
  5. Once the almond is in the middle roll the ball again to smooth out the edge
  6. Pop them into the fridge (30mins) or freezer (10mins) before serving!

Do you have a friend who loves peanut butter?
Make sure they get to see this!

Food

Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.


Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4


Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 

Other

  • Coconut oil (for greasing baking pan)

Instructions

  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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Food

Recipe: No-Nonsense Chicken Noodles

chickennoodle.jpg

I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Video: 3 Protein Smoothie Recipes

Rachel did up a little video on 3 protein smoothie recipes. If you don't like just drinking protein powder and water these are some great options for you!

Food

Recipe: Superfood Snack Salad

This salad seriously packs a punch and is great to eat as a snack during work, it's high in protein and good fats to keep you feeling full and content. If you so desire you can also serve it with some brown rice.

This recipe has been adapted from our GET LEAN: Nutrition eBook. The GET LEAN eBook has 3 different ways of creating each recipe according to what best suits your body type. For the purpose of posting it on the blog I will be adapting it to one-size-fits-all. If you wish to see the whole recipe plus 24 others and heaps of nutritional information on food and how to eat better make sure you pick up a copy of the eBook!


Makes 1 serving
Carbs 33g / Fat 23g /Protein 13g / Calories 390


Ingredients

  • 1/2 cup kale
  • 1/2 cup spinach leaves
  • 1/2 cup cucumber
  • 1/2 cup green beans
  • 1/4 avocado
  • 20g pumpkins seeds
  • (optional) 20g sunflower seeds
  • 1 tbsp chia seeds

Serve with

  • Juice of 1/2 a lime
  • (optional) 1/4 cup brown rice

Method

  1. Wash vegetables and then cut up the cucumber and green beans
  2. Place them all into a bowl to serve
  3. If packing up the salad to take to work wrap the lime and avocado separately and cut/serve them with the salad when you are ready to eat it.

Food

Recipe: Basic Breakfast Bowl

There's something I really love about cooked apple, I think it may stem from my love of apple pie as a child, that's why there's something so great about having it for breakfast. This is usually more of a weekend breakfast for me, but I had some spare time this morning so decided to whip it up! It's incredibly simple and I love the taste.


Makes 1 serving
Carbs 62.5g / Fat 12.5g / Protein 7.3g / Calories 352


Ingredients:

  • One apple (sliced)
  • 1 banana (sliced)
  • 1.5 tbsp coconut sugar
  • 1 tbsp shredded coconut
  • 2 tbsp chia + flaxseed mix

Method:

  1. Chop the apple up and lightly dust the sides with the coconut sugar
  2. Place the apple pieces in a frying pan/skillet on a medium heat until they are golden brown all over and soft to the touch (this takes about 10 minutes for me usually)
  3. Place the apple pieces, banana, shredded coconut and chia+flaxseed mix into a bowl and enjoy!