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Chicken larb salad (sugar free)

Chicken Larb Salad Chicken Larb salad

Serves 1-2

Cravings something tasty and fresh, I was inspired to create this quick and easy dish out of some left over cooked chicken & veges in the fridge.

 Ingredients

1 tspn lemongrass finely chopped

½ medium chilli finely chopped

1 clove garlic crushed

1 cup left over chicken chopped into small pieces

1 tspn macadamia or coconut oil

½ small Spanish onion finely sliced and chopped

1/8 red capsicum diced

1 tspn fish sauce

½ tspn tamari (soy sauce)

½ tspn mirin

zest of ½ lime

juice of one lime

8 snow peas sliced diagonally into 4 mm strips

½ Lebanese cucumber julienned

1 tblspn fresh mint roughly chopped

4 x lettuce cups or 3 cups of mixed salad leaves

2 tablespoons of dry roasted cashews chopped

Directions:

Heat pan

Add oil, chicken, lemongrass, chilli & garlic and stir fry for 2-3 minutes until fragrant

Add Spanish onion and capsicum and stir fry for 1 minute

Add fish sauce, tamari and mirin, stir through for another minute

Take off heat and add in the snow peas, cucumber & mint. Combine all ingredients well.Ingredients for Chicken Larb

Wash and spin dry salad leaves

Place leaves on plate and spoon larb mixture over or into lettuce cups

Top with cashews

Variations

Try mixing in other vegetables you like, chopped mushrooms, carrot, corn, bean sprouts, bamboo shoots or water chestnuts for crunch.

Use fresh coriander leaves instead of mint.

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Meditteranean Style Eating -Chickpea Kale Tabouli Salad

Chickpea Kale Tabouli SaladChickpea Kale Tabouli Salad

(gluten free Meditteranean style meal)

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

Serves 6

Ingredients

2 tins chickpeas or 1 cup cooked dried chickpeas

5 Roma tomatoes chopped

1 cup flat leaf parsley finely chopped

4 leaves of kale (cavalo nero) shredded

5 eschallots (spring onions) finely sliced

3 sticks celery sliced

1 clove garlic minced

1 tablespoon extra virgin olive oil

1 tablespoon flaxseed oil

1 tablespoon lemon juice

S & P to taste

2 tablespoons chopped dry roasted almonds

Method

Add all vegetables to large bowl

Rinse chickpeas and place in bowl with other vegetables.

Pour in oil and lemon juice mix through and combine all ingredients, adding in cumin seeds, almonds and seasoning last.

Serving suggestions

This salad can be eaten on its own, topped with a tablespoon of homous or slices of avocado or served with some grilled meat or chicken.

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

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Tasty fresh tuna

Fresh Tuna Stir fry with Rocket, Basil & Pepper

Rich in brain food, omega 3 oils, tuna is also a great source of Vits B1, 3, 6 and selenium.  This tasty dish is fresh and light and will satisfy the whole family.  Even kids who don’t like fish have eaten this dish thinking it was chicken and loved it!

Serves 2-3

Ingredients

1 250g piece fresh tuna cut into 2-3cm cubes

1 tspn extra virgin olive oil

1 clove garlic finely chopped

1 tablespoon lemon juice

1tblspn fresh oregano chopped

1 sliced brown onions

1 large sliced zucchini

1/3 red pepper sliced

1/8 cup lemon juice

1 clove garlic finely chopped

cracked black peppercorns to taste

1 tspn salt reduced tamari (like soy sauce)

1 tspn Mirin  (Tamari, Mirin available from Health Food store)

1 tblspn chopped basil

Bunch or good handfull of rocket

1 tspn pine nuts

Method

Combine olive oil, juice, oregano, garlic & toss tuna cubes in mixture & marinade whilst cutting up vegetables.

Lightly spray wok with olive oil. Add a tablesppon of water and cook marinated tuna quickly, browning on a couple of sides then remove.

Add onions, zucchini, red pepper & stir fry for a few minutes.  Add back tuna extra juice, tamari, mirin and garlic.

Take off heat and add basil & rocket just before serving and stir through.

Serve immediately, sprinkled with pine nuts (grill nuts to brown if desired).

Options

If you who don’t like the peppery taste of rocket, you can use baby spinach leaves or serve on a bed of lettuce .

For a more filling meal serve with brown rice or another grain, e.g. quinoa or barley.

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Chickpea and vegetable patties

Chickpeas are a great vegetable protein source, rich in fibre and a good source of folate and vitamin B6 required for a healthy heart & nerves.

Add to this the array of nutrients, including vitamins A, B1, B2, C & K,  Iron, Magnesium & Potassium to name a few, from the included vegetables and you’ll be satisfied and

brimming with health.

Serves 4

Ingredients

1cup mashed precooked potato, pumpkin or sweet potato or combination

½  large spanish onion finely chopped

1 clove garlic

1 grated carrot

1 grated zucchini

1 400g can chickpeas

½ cup chopped fresh coriander

Egg (delete if vegan)

polenta to coat patties

Salsa

2 chopped tomatoes

½ red capsicums seeds removed

1 lebanese cucumber diced

1 avocado

½ Spanish onion

1 tblspn toasted pine nuts

2 tblspns flaxseed oil

1 tblspn lemon juice

vegetable seasoning or salt and pepper to taste if desired

Method

IMG_2609

Mash chickpeas in bowl, add mashed potato mixture, onion, garlic, carrot, zucchini and coriander and form into patties.

Coat with polenta

Place on lightly coated baking tray and lightly spray tops of patties. Cook in oven for approximately 20mins on 180oC until heated through.

Meanwhile mix salsa ingredients together.

Serving suggestions

Serve patties on a bed of salad leaves and spoon over salsa

Uncooked patties can be frozen for when you need a quick meal.

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Meat free Monday – Asian Inspired Teriyaki Soy Salad

Ingredients

½ cup Snow pea sprouts

½ cup mixed sprouts or 1cup bean sprouts (type used in asian cooking)

8 Mushrooms sliced

8 Snow peas

Asian Inspired Teriyaki Soy Salad

½ Spanish onion sliced

1/3 Red Capsicum sliced

1/3 Yellow capsicum sliced

1 stick Celery sliced on diagonal

2 Slices Nutrisoy teriyaki tofu cut in half and into 1cm wide long strips

2 clumps of fresh coriander finely chopped

2 tblspns Toasted pine nuts

Dressing

2 tspns Mirin

1 tspn Salt reduced Tamari

1 tablespoon Flaxseed oil

1 tspn Sesame oil

1 sml red chilli deseeded and finely chopped (optional)

Method

Place all vegetables and the tofu into a bowl

Mix together dressing ingredients in a glass jar

Pour over salad, mix and sprinkle with the pine nuts.  ENJOY

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Thai Beef Salad

A healthy balanced beef meal

Including a small amount of lean beef in your diet can really boost nutrients.

Choose grass fed free range beef.  It has a healthy fat profile and should be free of any growth promotants, e.g. antibiotics.

Apart from being an excellent protein source, beef is incredibly rich in Vitamins B3 (niacin), B6 & B12, important for nerve health zinc and selenium and a great source of iron.

Low levels of selenium have been observed in women suffering from postnatal depression.  What you don’t need is large slabs of beef in your meals.

This recipe also provides you lots of nutrients and fibre from all the fresh vegetables that make up the majority of the meal and the beef will enhance the absorption of non-haeme iron found in these foods.

The Cancer Institute recommends eating red meat less than three times per week.

Thai Beef Salad

Serves 4

Ingredients

200g thinly sliced grass fed rare roast beef

½ packet Chinese bean sprouts

1 carrot peeled & remove base

½ red capsicum quartered

½ Spanish onion quartered

2 green eschallots

1 lebanese cucumber quatered lengthwise

1 bunch of coriander leaves & stalks (sml handful) – discard root

1 small handful of mint leaves

1 medium red chilli discard seeds

2 tablespoons fish sauce

2 tablespoons of lime juice

2 teaspoons of palm sugar grated

Small handful of mixed leaves per plate

Crushed hazlenuts

Method

Slice the roast beef into lengthwise strips

Rinse bean sprouts under fresh water and let drain

Finely grate carrot

Finely slice capsicum, onion & eschallots (green & white, discard top part)

Chop cucumber

Finely chop mint, coriander & chilli

Add all ingredients into a large salad bowl

Mix together fish sauce, lime juice & palm sugar

Pour over salad and toss well

Sprinkle with crushed hazelnuts

Serving suggestion

Arrange mixed leaves on each plate and top with salad.

Enjoy

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Thai Beef Salad

A healthy balanced meal including Beef

Including a small amount of lean beef in your diet can really boost nutrients.

Choose grass fed free range beef that is free of any growth promotants.

Apart from being an excellent protein source, beef is incredibly rich in Vitamins B3 (niacin), B6 & B12, important for nerve health zinc and selenium and a great source of iron.

Low levels of selenium have been observed in women suffering from postnatal depression.  What you don’t need is large slabs of beef in your meals.

This recipe also provides you lots of nutrients and fibre from all the fresh vegetables that make up the majority of the meal and the beef will enhance the absorption of non-haeme iron found in these foods.

The Cancer Institute recommends eating red meat less than three times per week.

Thai Beef Salad

Serves 4

Ingredients

200g thinly sliced grass fed rare roast beef

½ packet Chinese bean sprouts

1 carrot peeled & remove base

½ red capsicum quartered

½ Spanish onion quartered

2 green eschallots

1 Lebanese cucumber quartered lengthwise

1 bunch of coriander leaves & stalks (sml handful) – discard root

1 small handful of mint leaves

1 medium red chilli discard seeds

2 tablespoons fish sauce

2 tablespoons of lime juice

2 teaspoons of palm sugar grated

Small handful of mixed leaves per plate

Crushed hazelnuts

Method

Slice the roast beef into lengthwise strips

Rinse bean sprouts under fresh water and let drain

Finely grate carrot

Finely slice capsicum, onion & eschallots (green & white, discard top part)

Chop cucumber

Finely chop mint, coriander & chilli

Add all ingredients into a large salad bowl

Mix together fish sauce, lime juice & palm sugar

Pour over salad and toss well

Sprinkle with crushed hazelnuts

Serving suggestion

Arrange mixed leaves on each plate and top with salad.

Enjoy

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TIred of boring Salads? Why not put some zing in your next meal and try some inspiration from Asia.

This low calorie tasty dish is a great meal to serve up on a sunny day. 

Prawns are an excellent source of selenium, vitamin B12 and a good source of  niacin, iron and zinc.  If you have high cholesterol, eating prawns with their shells a la Asian style, inhibits the absorption of the cholesterol.

King Prawn Asian Inspired Salad

Serves 2

Ingredients

4 cups mixed salad leaves washed and dried

1 stalk of celery sliced in thin bite size sticks

1 shredded carrot

1/4 Spanish onion thinly sliced crescents

1/2  Red capsicum thinly sliced.

1/4 Avocado

10 large cooked king prawns

Dressing

2 tspn Macadamia oil

1 Lime juice (8 tspns)

2 tspn tamari (salt reduced soy sauce)

1 tspn palm sugar

3 cm lemon grass

2 tspns mint

1 tblspn flat leaf parsley

3 cm large red chilli deseeded (optional)

Method

Arrange salad leaves on two plate.  Top with celery carrot, onion & capsicum.

Slice the avocado into slices and arrange on one side of each plate in a fan.

Place prawns on top of salad.

Dressing

Pour oil, juice, tamari in jar with lid.

Finely chop lemon grass, mint, parsley & chilli.

Add palm sugar and herbs to jar.  Close and shake vigorously to combine.

Drizzle dressing over salad.  Sprinkle with toasted sesame seeds and serve immediately.

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Barley Bliss – The Low GI prebiotic grain that helps keeps your cholesterol balance.

Barley is a good source of manganese, which helps your body use key nutrients to keep you hair shiny, bones strong and promotes optimal thyroid function.  This mineral also helps your body to make cholesterol if too low, and with barley’s  high fibre intake will reduce your cholesterol if too high.

Although it is often viewed as an old fashioned rather dowdy grain here is a recipe that is very tasty and impressive. Great as an entree for a dinner party. Enjoy any left over tabouli for lunch the next day.

Barley Tabouli with spiced prawns

Serves 2

Ingredients

200g pearl barley

1 cinnamon stick

1 lemon juiced

½  tblspn extra virgin olive oil

½  tblspn flaxseed oil

2 tspns grnd cumin

1 tspn sea salt

cracked black pepper

1 cup fresh coriander leaves chopped

2 cups flat leaf parsley chopped

3 cups watercress coarsely chopped

1 spanish onion finely sliced

2 stalks of celery including the leaves finely chopped

½ cup roughly chopped almonds (with skins on) toasted under grill until browned

200g natural yoghurt/person

8 large green prawns shelled (leave tails on) & deveined / person

1 tblspn lemon juice

1 tbspn sumac

1 tspn grnd cumin

1 lemon zested (rind finely grated)

2 red chillies finely chopped

Method

Put barley in saucepan, with cinnamon covered with water. Bring to the boil & cook for 20-30mins or until tender. Drain & add lemon juice, olive & flaxseed oils, cumin & salt & stir together.  Add coriander, parsley, watercress, onion, celery  & ½ of almonds. Mix together.

Mix together sumac, cumin, lemon zest & chillies.

Simmer prawns for 2 mins (or until they just change colour) in boiling salted water with lemon juice added. Drain & lightly coat with flaxseed oil & dip into sumac mixture.

Spread yoghurt on each plate & top with tabouli.  Arrange prawns on top of tabouli & sprinkle with remaining almonds.

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Seasonal Eating – Persimmons

Have you ever tried a persimmon?

They are in season at the moment are delicious and can be bought rather cheaply.

There are a couple of different types on the market but the most versatile if the Japanese Fuyu persimmon. This fruit can be eaten whilst still firm like an apple, although you need to peel the skin off, or you can wait until it fully ripens and eat it when the flesh is very sweet and soft.

A simple dessert when ripe is to freeze the flesh and eat it like a sorbet. My favourite way to eat this fruit though is in a salad. The sweetness of the fruit contrasts beautifully with bitter green leaves. Why not try it for yourself. It is a great accompaniment to all types of barbecued fish, chicken or lamb.

Persimmon Salad ( in season late summer/ autumn)

Serves 2

Ingredients

• 1 Persimmon – choose firm orange fruit free of bruises with green semi pliable caps

• 1 bunch of rocket, watercress, endive or other bitter type salad leaf

• ¼ Spanish onion

•1 tblspn shaved reggiano parmigano or pecorino (sheep) cheese

• 1 tblspn toasted almonds

Dressing

• 1 tblspns Flaxseed oil or extra virgin olive oil

• 1/3 tblspn balsamic vinegar

• 1/8 tspn raw honey

• salt & pepper to taste

Method

Wash and dry salad leaves and toss together with finely sliced onion

Cut around stem and remove from persimmon, peel off skin and slice through, holding on side to create star pattern .

Arrange persimmons on top of salad

Combine Dressing ingredients in a jar and shake well Drizzle over salad

Sprinkle shaved cheese and nuts over and serve immediately.