recipemain

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: 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: 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: 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: 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!