Healthy Beef Curry

A great recipe for the winter weather to keep our taste buds satisfied without the extra calories!

1 tbls coriander ground

1 tbls cumin, ground

½ tbls turmeric, ground

1 tsp black pepper

1 tsp chilli powder

½ tbls grated ginger

Juice from 1 lemon and rind

1 tbls rice bran oil

600g chuck steak, extra lean

1 tbls tomato paste

1 ½ cups Jap’ pumpkin, cut into chunks

½ brocolli, cut into florets

3/4 cup lentils

1 litre beef stock, low sodium

 

Combine first seven ingredients to form a paste. Set aside. Heat oil in a large pot and in batches brown the beef. Take out of pot or move to one side. Add spice paste and cook for a minute. Put beef back into the pot and stir to coat with the spices. Add the paste and stir. Then add the pumpkin and broccoli  and lentils and stir to combine. Add the stock and bring to the boil. Now reduce to a simmer and cook covered for about 1½ hours. Beef will be tender. Remove lid, and let the sauce thicken slightly. Allow the curry to cool before storing in containers in the freezer. To serve, garnish with shredded mint and a lemon cheek. Serves 4

 

Calories per serve- 344 calories

 

Chicken Sang Choy Bow

This is a great recipe for dinners or lunches and is filled with lots of flavour!!!
  •      1 large iceberg lettuce
  •       Rice Bran Oil spray
  •      220g lean chicken mince
  •      2 shallots, finely sliced
  •       1 medium carrot, diced
  •       2 celery stalks, diced
  •       1 red capsicum, diced
  •      3 teaspoons hoisin sauce
  •       2 teaspoons salt-reduced soy sauce
  •       1 garlic clove, crushed
  •      2 handfuls bean sprouts

 

Select the best lettuce leaves and if necessary trim them with scissors to make at least 6 large cups. Place in a large bowl filled with iced water to crisp.

Lightly spray a wok or frying pan with oil and heat on high. Stir fry the chicken and half the shallots for 2mins until the chicken is cooked through. Add the carrot, celery, capsicum, sauces and garlic. Stir fry for another 4 mins. Transfer immediately to a serving bowl. Scatter the remaining shallots.

To serve, arrange the lettuce cups on a platter with the bean sprouts. Spoon a little chicken mixture into each leaf, top with several bean sprouts and fold the lettuce over to enclose the filling. Eat with your hands. Serves 2

Calories per serve – 248kcal

 

Healthy Banana & Oat Slice

This recipe comes from one of my goregous clients who has got me addicted to it!! It tastes very similar to banana bread and it curbs the sugar craving without the sugar. You can also pack it in the kids lunch for school. 

3 Large Ripe Bananas

3 cups of traditional oats

1/2 cup of Pura Veda Mix (from health food shops)

1/4 cup of slivered almonds

1/4 cup od desicated coconut

1 & 1/2 teaspoons of vanilla extract

1 teaspoon of ground cinnamon

 

Preheat oven to 180*C or 160*C (fan force). Grease a 16cm x 25.5cm (base) slice pan with coconut oil.Line with baking paper, extending paper 2cm above edges of pan.

Mash banana until smooth. Add oats, pura veda mix, almonds, coconut, cinnamon and vanilla. Stir until well combined. Spoon into prepared pan. Bake for 30mins to 35mins or until golden. Cool completely. Cut into small bars and enjoy!!



Cacao Coconut Brownies

This yummy recipe is still a treat and not to be over consumed but its a great way to get on top of those sugar cravings without eating processed sugar and gluten. Great to take to parties and high tea!
  • 1/3 cup organic coconut oil
  • 1/2 cup cacao powder
  • 6 eggs
  • 1 cup honey
  • 1/2 tsp vanilla extract
  • 1/2 cup coconut flour

Preheat oven to 180*C

In medium saucepan melt coconut oil and cacao powder.
Mix eggs, honey, and vanilla with electric mixer until well combined and fluffy.
Add in coconut oil/cacao powder mix and keep mixing.
Add coconut flour and mix until you have a smooth batter.
(The batter for these is going to fairly liquid!)
Grease 8×8 pan, pour in the batter and bake for 30 to 35 minutes.
Let cool in pan before cutting and Enjoy!

Apples and Cinnamon Breakfast Quinoa

Servings: 2
1/2 cup dry quinoa, rinsed well
3/4 cup water
1 tsp cinnamon + more for sprinkling
1 tsp vanilla extract
1/4 cup unsweetened apple sauce
1/4 cup of natural sultanas 
1 cup warmed fat-free milk for drizzling (can use coconut, almond or oat milk)
1 gala apple, peeled and diced
1/4 cup pecans, chopped
Combine quinoa, water, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.
Divide cooked quinoa between 2 bowls then stir in apple sauce, sultanas, and pour in warmed milk. Top with fresh cut apples and pecans and a dash of cinnamon.
Enjoy

Berry Mint Smoothie

 

  •      1/4 cup frozen mixed berries
  •      ¾ cup of strawberries, hulled
  •       ½ teaspoon honey 
  •       2 tablespoons low-fat natural yoghurt
  •      ½ cup unsweetened apple juice
  •      ¼ cup roughly chopped mint leaves
  •      3 tablespoons rolled oats
  •       Ice cubes

 

           Place all ingredients in the blender and blend for 1min. Serves 1. Enjoy!

            A great way to start the day!

 

Yummy Protein Pancake

I know I have been searching for a protein pancake recipe for ages and I finally managed to find one that was easy to make and tasted pretty good. Here it is

1/2 cup of oats

2 scoops of Vanilla or Chocolate Protein Powder ( I use Reflex Instant Whey)

1 tablespoon of Pura Veda Mix 

1 teaspoon of cinnamon

1 full egg

Enough water to create a batter

1 teaspoon Coconut Oil

1/2 cup of frozen Blueberries  ( heat in microwave til warm)

Heat the coconut oil in a small pan on high heat. Mix all ingredients together until a thick batter is formed. Pour into the pan of oil and cook on medium heat flipping onto both sides. Serve with blueberries on top!!

And Enjoy!!!