lactosefree

Food

Recipe: Hot Chicken Stir Fry

(per serving) 370kcal / 47 P / 37 C / 3 F

A quick and easy spicy chicken stir fry. Feel free to use sriracha or another type of hot sauce to season.


Ingredients

  • Chicken (150g per serve)

  • Green beans, capsicum, broccoli, snow peas (any mix of stir fry veg)

  • ¼ cabbage

  • ¼ cup mushrooms

  • Coconut liquid aminos

  • Cooking spray

  • Hot sauce (I used sriracha)

  • (optional) ½ cup rice per serve (included in macros)

 

Method

  1. Either cook brown rice from scratch or use microwave rice packet

  2. Finely slice 1/4 a capsicum

  3. Chop up chicken

  4. Heat up a skillet and spray with cooking spray

  5. Cook chicken for 5 minutes before adding in frozen stir fry veg mix and coconut aminos

  6. Cook for another 2-3 minutes before adding in cabbage and mushrooms

  7. Stir frequently and cook for a further 5 minutes

  8. Serve with siracha or hot sauce of your choice

Food

Recipe: Tuna Pasta

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(per serving) 423kcal / 33 P / 52 C / 9 F

I cannot stress how easy this pasta dish is to make! If you’re looking for a fast, high protein meal for after training, this is a great one to try out!


Ingredients

  • Tuna (2 small tins)

  • 1 handful Spinach

  • ½ punnet Cherry tomato

  • ½ tbsp Olive oil

  • Himalayan salt

  • 60g Pasta

 

Method

  1. Bring water to boil in saucepan, add pasta

  2. In a separate skillet place tins of tuna, cherry tomatoes, and spinach

  3. Allow tuna to cook lightly until pasta is ready

  4. Drain pasta, serve tuna on top

  5. Add olive oil and Himalayan salt

  6. (optional) Serve with some parmesan

Food

Recipe: Balancing Slice (Keto + Vegan)

I'm calling this the balancing slice because it contains Maca which is fantastic for balancing your hormones, and psyllium husk which is great for balancing your... (hmm, politely) digestive system!


Makes 6 slices
(per 1) Carbs 7g / Fat 18g / Protein 3g / Calories 189


This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 tbsp coconut oil butter (example)
  • 2 tbsp almond butter
  • 1 tbsp macadamia oil
  • 1 tbsp maca powder
  • 3 tbsp psyllium husk
  • 4 tbsp shredded coconut
  • 1/2 tsp unsweetened vanilla extract
  • 2 drops liquid sweetener

Method

  1. Place a saucepan on low heat on your stove with coconut oil butter and almond butter
  2. Melt the coconut oil butter and almond butter, then add macadamia oil, vanilla, sweetener and stir.
  3. Once this is mixed add the maca powder, psyllium husk and shredded coconut and mix together well.
  4. Line a small container with baking paper and pour mixture in.
  5. Allow to set in the freezer for approximately 1 hour prior to eating. Best stored in fridge or freezer.

Food

Recipe: Power-Packed Green Curry

Makes 3 servings
(per serve) Carbs 11.5g / Fat 38.2g / Protein 22g / Calories 465


Ingredients

  • 2 tbsp peanut oil
  • 3 tbsp green curry paste
  • 500g (1lb) chicken tenderloins
  • 1 tbsp fish sauce
  • 1.5 cups chicken stock
  • 1 can coconut milk
  • 1 stalk of lemongrass
  • 1" ginger
  • 1 cucumber
  • 1 green chilli
  • 2 florets of broccolini
  • Juice of 1/2 a lime

Method

  1. Put a pot on your stovetop on a low heat and add peanut oil until hot
  2. Add the green curry paste to the peanut oil and allow to cook for approximately 2 minutes on its own before adding the chicken
  3. Cut the chicken tenderloins up into small pieces and add to the pot
  4. Cook the chicken for 5 minutes, making sure to turn the chicken over so it doesn't burn on any side
  5. Add fish sauce, chicken stock, coconut milk, lemongrass, grated ginger, chilli, and cucumber
  6. Allow the pot to simmer for around 15-20 minutes on a low heat
  7. Add in broccolini and lime juice and cook for a further 5 minutes
  8. Remove the lemongrass stalk and serve! :)

Food

Recipe: No Bake Macadamia Pecan Slice

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These are actually addictive! You've been warned.


Makes: 10 slices
(per slice) Carbs  3g / Fat 26.4g / Protein 2.5g / Calories 250

This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 cups macadamia nuts
  • 2 tbsp almond butter
  • 2 tbsp coconut oil
  • 2 scoops (2 grams) stevia
  • 10 pecans

Method

  1. Place macadamia nuts into a food processor and break them down into fine pieces
  2. Tip the macadamias into a mixing bowl and add in the almond butter, coconut oil and stevia
  3. Mix together well
  4. Take a baking tray and line it with baking paper
  5. Tip the mixture into the baking tray and press it up to one side (the mixture should be thick enough to want to hold together, it should not be runny and should not take up a large amount of the baking tray)
  6. Evenly spread the 10 pecans on top (as guidelines to where you will cut the slice
  7. Place in the freezer for 1-2 hours before eating, and keep stored in the freezer

Food

Recipe: Sesame Salmon & Asparagus Salad

Makes 2 servings
(per 1) Carbs 17g / Fat 32g / Protein 32g / Calories 468


Ingredients

  • 2 x 250g pieces of salmon
  • Sesame seeds
  • Turmeric
  • Cumin
  • Cayenne pepper
  • Avocado oil (or olive oil)
  • Asparagus (~10 spears)
  • Baby spinach leaves
  • Boiled or baked beetroot
  • Rice wine vinegar
  • Sesame oil
  • Spring onions
  • (optional) Himalayan salt or smoked salt flakes

Method

  1. Place asparagus, olive oil and salt into a frying pan, cook asparagus for 3-5 minutes
  2. Remove asparagus from the pan and place on paper towel to cool and allow excess oil to drain off.
  3. In a bowl or tray combine sesame seeds, turmeric, cumin and cayenne pepper to create the coating for your salmon.
  4. Now press salmon pieces into the coating mix.
  5. Cook salmon on high heat for 2-3 mins per side.
  6. While salmon is cooking take your pre-cooked beetroot and slice thinly.
  7. Wash baby spinach leaves in preparation for salad assembly.
  8. To create the dressing mix together sesame oil, rice wine vinegar and spring onions.
  9. Remove salmon from the pan, assemble salad and serve.

Food

Recipe: Prawn Salad

prawnsalad.jpg

Makes 1 serving
Carbs 8.3g / Fat 26.3g / Protein 20.7g / Calories 348


Ingredients

  • 12 prawns (peeled)
  • Avocado oil
  • Smoked salt flakes
  • Chilli flakes
  • Radishes
  • Baby watercress
  • Baby spinach
  • 1/2 a lemon
  • 1/2 an avocado

Method

  1. Place a pan on medium heat with prawns, avocado oil, smoked salt flakes and chilli flakes (it's best to prepare these ingredients together in a bowl beforehand and then add them to the pan). Cook for around 3-5mins per side
  2. Separately, prepare your salad ingredients
  3. Combine all ingredients into a bowl
  4. Dress the salad with lemon juice and avocado oil

Food

Recipe: Reduced-Carb Lemon Tart

Makes 18 Servings
(per slice/serve) Carbs 10.3g / Fats 12.1g / Protein 5.3g / Calories 172


Ingredients (Base):

  • 2 cups coconut flour
  • 4 tbsp ghee (melted)
  • 1/2 cup coconut (dessicated or shredded)
  • 3 eggs
  • 1/3 cup  cashews

Ingredients (Filling):

  • 8 Lemons (zest of 2, juice/some pulp of 8)
  • 2 tbsp ghee (melted)
  • 6 eggs
  • Stevia

Method

  1. Preheat oven to 180C (350F)
  2. BASE: In a food processor place all base ingredients (except eggs), pulsate until ingredients are mixed and then add in eggs and pulsate again.
  3. BASE: Line a baking tray with baking paper
  4. BASE: Pour base filling into baking tray and spread to cover the entire surface of the tray. Bake for 20 mins (until golden brown).
  5. FILLING: Remove the zest of two lemons, and juice 8 lemons
  6. FILLING: To the bowl of lemons add melted ghee and stevia
  7. FILLING: In a separate bowl whisk 6 whole eggs, now add the lemon/ghee/stevia mix and stir
  8. Pour the filling mix over the slightly cooled base and return to the oven for 15 minutes
  9. Optional: Add some shredded coconut to the top while the slice is still cooling

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: Apple Cinnamon Mug Cake

Makes 1 serve
Carbs 31g / Fat 10g /Protein 10g / Calories 337


Ingredients

  • 1tbsp coconut flour
  • 1tbsp almond flour
  • 2g natvia
  • 1/2tsp cinnamon
  • 1.5tbsp almond milk
  • 1 egg
  • 1 green apple

Method

1. Combine all the dry ingredients in a mug, stir
2. Add in almond milk and an egg, stir again
3. Use a hand-held grater to grate a green apple (obviously exclude the core haha)
4. Add the grated apple into the mug and stir
5. Microwave for 1-1.5 mins (this will change depending on the wattage of your microwave). Watch during the process to make sure it doesn’t overflow.
6. Serve with cinnamon!

Food

Recipe: Meal Prep Baked Brekky

Makes 2 Servings
Carbs 22g /Fat 28g / Protein 16g / Calories 414


Ingredients

  • 4 small potatoes
  • 1 tsp avocado oil
  • Cayenne pepper
  • 3 eggs
  • 300g steamed spinach
  • 1 avocado
  • 2tbsp tomato chutney (1 each)

Method

1. Preheat oven to 210C (410F)
2. Dice up 4 potatoes (if making enough for two people)
3. Lightly cover potato with avocado oil and cayenne pepper and place on a baking tray
4. Cook for 15-20 mins, until cooked through
5. While the potatoes are cooking boil 3 eggs on your stovetop
6. After eggs have boiled allow them to cool
7. Place a steamer on top of the still hot water from the eggs and steam your baby spinach leaves
8. Once the eggs are cool remove the shells and cut the eggs up
9. Store eggs, potato and spinach in a container, serve with tomato chutney and avocado.

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: Beet & Marinated Mushroom Salad

Makes 2 servings
(per 1) Carbs 36.8g / Fat 30.2g / Protein 16.7g / Calories 464


Ingredients

  • 1 avocado 
  • 2 beetroot
  • 4 portobello mushrooms
  • 40g (2 small handfuls) pumpkin seeds
  • 1/4 red cabbage
  • 3-4 large handfuls of spinach and rocket

Marinate Ingredients
(measurements not exact, just make enough to cover the mushrooms)

  • Olive oil
  • Balsamic vinegar
  • Juice of 1/2 a lemon

Method

  1. Preheat your oven to 200C (~400F)
  2. Prepare two beetroot to be roasted (remove tops, wash the outside, place in al foil and add a small amount of water inside), place the wrapped beetroots in a tray and allow to cook for 1 hour
  3. Create your marinate mix
  4. After beetroots have been placed in the oven slice up 4 portobello mushrooms and place them in the mix, allow them to sit in the mix for at least 15 minutes before you cook them.
  5. Cook the mushrooms on a medium heat in a skillet for approximately 10 minutes.
  6. Place mushrooms in a container in the fridge to cool down.
  7. Remove the beetroot from the oven after an hour, press a fork into the beetroot to ensure they are cooked, if the fork slides in easily they are done.
  8. Cut the other end off the beetroot and slice a line from the top to the bottom, this will allow you to easily remove the beetroot skin.
  9. After the skin has been removed dice up the beetroot and then place it in a container in the freezer to cool down for 10 minutes.
  10. Slice up 1 avocado.
  11. Cut up 1/4 of a red cabbage, and prep your spinach and rocket.
  12. Plate up the leafy ingredients, add the mushrooms and beetroot, sprinkle some pumpkin seeds over the top and then add your avocado!

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!