SALMON and VEGETABLE MUFFINS

I've finally found a way for myself to enjoy salmon! I really hate that I cannot stand salmon fillets, as I know how healthy they are for me. After eating red salmon in a sandwich that a lovely friend's mum made for me a while back, I realised that I didn't mind salmon in a tin! I figure that if I start eating salmon in these muffins I will be able to gradually work my way towards salmon fillets! I eat these with a side salad for a light dinner. You can top the muffins with extra herbs and a dollop of reduced-fat sour cream, if desired. 

INGREDIENTS

• extra virgin olive oil spray or 2 teaspoons extra virgin olive oil
• 4 eggs, preferably free-range
• 1 can (210g) red salmon, drained, flaked & any bones removed
• 1/4 cup reduced fat cows milk (or if intolerant/allergic to dairy substitute for lactose-free, soy or unsweetened almond milk)
• 1/4 cup water 
• 1/2 red or green capsicum, deseed and finely chopped
• a generous handful of baby spinach, chopped
• a small handful of dill and / or parsley, finely chopped
• 30g reduced fat feta, crumbled
• a generous amount of ground black pepper

COOKING 

1. Preheat a fan forced oven to 180 degrees. Spray or brush all holes of a 12 standard muffin tray. 

2. Whisk the eggs in a medium bowl, then add the salmon, milk, water, capsicum, spinach, herb/s, feta and pepper. Mix well to combine and add more water if the mixture is too thick for your liking. 

3. Pour the salmon & egg mixture into the prepared muffin holes. I like to make big muffins, therefore I usually make around 9 muffins. If you want to make 12 muffins, pour a little less into each muffin hole. 

4. Bake for around 25 minutes or until egg is just set and golden. Remove warm, topped with extra herbs, if desired. 

Makes / 9 

Total Preparation time / under 15 minutes 

Total Cooking time / 25 minutes 

x Emily 

HOMEMADE HUMMUS

I greatly enjoy making dips myself, as I then know exactly what ingredients go into them. Store bought Hummus can often be disguised as a healthy dip, but the huge quantities of oil and preservatives added to it can be very scary. In addition dips always taste so much better when they are made out of your own kitchen. This is one of my go-to dips when I have friends coming over or when I am asked to bring snacks somewhere. 

Ingredients

• 400g tin of chickpeas, rinsed and drained 
• 2 garlic cloves, crushed or finely chopped
• 1 teaspoon tahini paste 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• the juice of 1/2 a small lemon
• 2-3 tablespoons extra virgin olive oil 
• Optional - 1 tablespoon fresh parsley, finely chopped, plus extra to serve 

Preparation

1. Place all the ingredients except for the oil in a blender or food processor and blend/process for a few minutes or until all the ingredients are combined. You may need to stop the machine a few times to scrape the mixture from the sides so that it all mixes evenly. Slowly pour in the oil whilst the blender/processor stays on. If the hummus is not smooth in consistency after adding 2 tablespoons olive oil you may add a 3rd and/or add more lemon juice. 

Serve the hummus alongside sliced raw vegetables, such as carrot, capsicum, celery, cucumber, zucchini, etc. 

TURKEY & POTATO SALAD

Summer has almost come to Brisbane! Time to crowd the beaches, work on our tans and host Sunday afternoon bbq’s.  Time, as well, for many of us to change our palates. I don’t know about you, but if the temperature outside is above 30 degrees, I cannot stomach hot food very well. All my meals have to be refrigerated and take on the form of ‘salads’. Simple to prepare, this turkey & potato salad would make an excellent dish for a lazy bbq on a Sunday afternoon.

INGREDIENTS 

• 550g (1 large) sweet potato, peeled and cut into 3cm pieces
• 2 teaspoons extra virgin olive oil
• 1 large garlic clove, finely chopped
• 400g turkey breast/fillet, cut into even 3-4cm pieces
• 1/2 teaspoon ground paprika
• the juice of 1 lemon 
• 150g pickles, roughly chopped 
• 1-2 handful/s of fresh spring onions, chives, parsley and/or coriander, finely chopped 
• 40g reduced-fat feta, crumbled

COOKING 

1. Place the potatoes in a medium saucepan half filled with water and bring to the boil. Boil for around 10 minutes or until potatoes are tender but not mushy. Drain well in a colander over cold running water. 

2. Whilst the potatoes are cooling, heat 1 teaspoon oil in a medium to large frying pan over medium heat and add the garlic. Stir for 1-2 minutes or until garlic is fragrant, then add the turkey. Cook, stirring often for around 6 minutes or until all pieces are coloured and no pink flesh remains. Turn off the heat and leave the turkey in the pan, covered, to rest for 5 minutes. 

3. Stir the remaining teaspoon of oil, lemon juice, ground paprika and a splash of water in a small bowl or cup. 

4. Place the potato in a large serving bowl and add the turkey, pickles, fresh herb/s, feta and a generous pinch of ground black pepper. Drizzle the dressing from step 3 over the top and divide into four bowls. 

Serves / 4 
Total Preparation time / 15 minutes 
Total Cooking time / 25 minutes 

x Emily 

PRAWN & MANGO WRAPS

This is a light and easy meal that screams 'summer' to me. I like to buy prawns all ready to be cooked, but sometimes I do the dirty work myself; peeling, deveining and removing their tails. It's up to you which way you go. I can see myself eating a lot of these wraps over the hot months! 

INGREDIENTS

• 250g prawns, peeled, deveined & tails removed, uncooked 
• 1 tablespoon sweet chilli sauce 
• 1 teaspoon extra virgin olive oil
• 8 small tortilla wraps or mountain bread wraps 
• a handful of mixed or green lettuce, washed and roughly shredded
• 100g cucumber, thinly sliced into rounds
• 1 ripe avocado, sliced thinly
• 1 small mango, cut into cubes, around 100g 
• Optional- a handful of fresh coriander leaves

COOKING 

1. Combine the prawns and sweet chilli sauce in a small bowl. 

2. Heat and swirl the oil in a medium fry pan over medium-low heat. Add the prawns and cook, stirring regularly, for 2 - 3 minutes or until the prawns are pink and no longer translucent. Remove from heat immediately so they do not continue to cook. 

3. Lay a wrap down flat on a plate or chopping board. Arrange 1/8 of the cooked prawns, lettuce, cucumber, avocado, mango and coriander if using in the middle of the wrap and fold to wrap. Repeat until all wraps and ingredients are used. 

Serves / 4 / 2 wraps per serving 

Total Preparation & Cooking time / max 15 minutes (this does not include prepping the prawns)

x Emily 

TOFU, QUINOA & GREEN SALAD

This recipe came from a Japanese cookbook, from a recipe titled "Millet & Tofu Salad". My creativity ran wild with this recipe and I ended up keeping just one of the original ingredients: tofu! This goes to show how deviating from the exact instructions and ingredients of a recipe is absolutely fine to do and I expect readers to do the same with my recipes! To me, cooking is fluid and everything can be fixed, like painting. You just have to own the ingredients and the methods you choose. Anyways, tofu has recently become a wonderful source of protein for me, as I am not an avid meat eater. I hope you like the dish (and if you don't, change it!). 

Ingredients

Salad 

• 300g firm tofu, halved 
• 1 cup quinoa 
• 2 teaspoons extra virgin olive oil 
• paper towel
• 1 medium green capsicum (around 250g), seeded removed & thinly sliced
• 150g green beans, trimmed and cut in half
• 2 spring onions, thinly sliced
• 1/4 cup almonds, halved

Dressing

• a generous pinch of ground black pepper
• 1 heaped tablespoon dijon mustard
• 1 tablespoon apple cider vinegar
• 2 tablespoons water (or more, if you want the dressing thinner)

Cooking 

1. Place the halved tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 25 minutes. 

2. Meanwhile, rinse the quinoa thoroughly, twice, with your hands and strain through a sieve. Bring the quinoa to boil in a medium saucepan over high heat with 2 and a 1/2 cups of water, covered. Once boiled, lower to a simmer and continue to cook, covered, until all the water is absorbed, around 10-12 minutes. 

3. Whilst the tofu is sitting and the quinoa is cooking, heat a small saucepan over medium-low heat and dry fry the halved almonds (meaning without using any oil). When the almonds are fragrant and the inside of the almonds are very slightly golden, remove from the heat, as they will continue to brown as they sit. 

4. Make the dressing by combining all of the ingredients in a small bowl or mug and stirring well until no lumps of mustard remain. 

5. Once the tofu has sat for 25 minutes, chop into slim, even strips. Heat 1 teaspoon olive oil in a medium pan over medium heat, swirling to coat. Add the tofu strips and cover the pan. Cook for around 3 minutes on each side or until the tofu is lightly browned. Remove from the heat and place on a few paper towels, then pat with another few paper towels to remove the excess oil. Repeat this process, adding another teaspoon of oil, until all tofu is cooked. Remove the tofu from the heat and leave to cook on the paper towel. 

6. Change the heat to low and add the sliced capsicum, green beans and spring onions and cook, uncovered, stirring, for 2 minutes or until the spring onions are very fragrant. 

Serves / 4 
Total Prep & Cooking time / around 45 minutes (including the tofu resting time)

x Emily 

ALFALFA, HAM & ALMOND SALAD

I’ve loved alfalfa sprouts since I can remember. Whilst some people think they taste like grass, I love their slightly crunchy texture and their little tendrils. I actually prefer alfalfa sprouts to lettuce, which I often find very boring and monotonous in salads. Alfalfa sprouts as a great source of folate, vitamin C & fibre. These little babies also contain vitamin K and E and are the only vegetable that continues to produce vitamins after they have been harvested! Try these sprouts in a salad, a stir-fry or in rice paper rolls.

This is the simplest salad I have made in a long time and was extremely fresh, quick to make and satisfying.

INGREDIENTS

• 100g alfalfa sprouts, washed & drained
• 75g cherry tomatoes, halved or 1 small tomato, roughly chopped
• 100g gluten-free 99% fat free ham, roughly chopped
• 1/2 a small ripe avocado, roughly chopped
• 1/2 a small red onion, finely chopped
• 1 tablespoon pine nuts
• 1 tablespoon sunflower seeds
• 1 tablespoon pepitas (pumpkin seeds)
• 2 tablespoons red wine vinegar 

PREPARATION 

1. Combine all ingredients, except for the vinegar, in a medium to large serving bowl. Drizzle red wine vinegar and a pinch of sea salt over the top and toss well to combine. Serve cold. 

Serves / 2 as a main or 4 as a side 

Total Preparation time / 10 minutes 

x Emily 

BEEF OR VEGETARIAN TACOS

Mexican food ranks in my top favourite cuisines. I think its all the bright colours that incite me, as well as the exquisitely seasoned food. I love making tacos on the weekend, as it is easy, inexpensive and always brings a big, goofy smile to my husbands' face! I have made and eaten both the meat and vegetarian taco options listed below and highly recommend both. 

INGREDIENTS

Taco Mince / Vegetarian Beans

• 500g extra-lean beef mince 
• 1 x 435g tin of 99% fat free refried beans - for a Vegetarian Option add 2 of these tins and omit the mince 

• 2 teaspoons ground coriander, 2 teaspoons ground cumin & 1/4 teaspoon chilli flakes
• OR 2 tablespoons taco seasoning
• 1 teaspoon extra virgin olive oil 

Fillings

• 1 teaspoon extra virgin olive oil 
• 1/2 small red onion, chopped into thin slices
• 1 medium red capsicum, seeded & cut into thin slices
• 1 medium green capsicum, seeded & cut into thin slices
• 12 taco shells, warmed up in a 200 degree celsius oven (fan-force) for around 8 minutes 
• 1 large or 2 small ripe avocado/s
• 1 tablespoon lime juice
• 1 large tomato, finely diced 
• 1 garlic clove, crushed or finely chopped
• Optional - 1 teaspoon ground coriander 
• 1/4 cup reduced-fat grated cheese 

COOKING 

Taco Mince / Vegetarian Beans 

1. Combine all ingredients together and marinade in fridge for 10 minutes. For the meat option: combine the mince, 1 tin of refried beans and either the spices or taco seasoning. For the vegetarian option: combine 2 tins of refried beans and either the spices or taco seasoning. 

2. Use this marinating time to prepare the guacamole by mashing the avocado in a medium bowl. Add the lime juice, tomato, garlic, ground coriander (if using), a pinch of ground black pepper and sea salt. Taste and add more of one ingredient if need be. 

3. Heat 1 teaspoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the onion slices to pan and cook for 1 minute before adding the capsicum slices. Stir frequently for around 3-4 minutes or until the onion and capsicum are lightly charred. Remove from heat and keep warm. 

4. After the marinating time is up, remove the mince/beans from the fridge and heat 1 tablespoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the mixture to the pan and cook, stirring frequently and breaking up lumps with a large spoon. When all beef is browned and no red flesh remains or when the refried beans are smooth and not lumpy, remove from heat and cover to remain warm. 

Serve the toasted tacos with taco mince or beans, topped with the cooked onion & capsicum and guacamole. Sprinkle with grated cheese. 

Serves  / 4 or 3 tacos each 
Total Preparation & Cooking time / 30 minutes 

x Emily 

CHICKEN SATAY SKEWERS with ZESTY BEAN SALAD

Do not be discouraged from making these skewers due to the several hours of marinating as this time is needed to give the satay sticks an intense flavour. It is hard to determine if the essence of lime or peanut butter is more dominant, as each bite of chicken delights your taste buds with a slightly different flavour from the previous morsel. The zesty salad tastes incredibly healthy and fresh and is a great accompaniment to the chicken satay or other main meals that need a side salad. One important note re the salad dressing: do not scrap on the lemon juice and use from a bottle as it tastes much more zesty freshly squeezed! The salad dressing is a knockoff from my dad: he loves to make his own dressing. 

INGREDIENTS

Chicken Satay Skewers

• 500g chicken breast, cut into 3cm cubes
• 2 tablespoons smooth reduced-fat peanut butter
• 1/4 cup lime juice
• 3 tablespoons soy sauce 
• 1 garlic clove, crushed or finely chopped
• baking paper 

Zesty Bean Salad

• 2 handfuls of mixed lettuce, washed & drained
• 1 x 400g tin cannellini or butter beans, washed & drained
• 1/2 a small red onion, finely chopped
• 2 medium tomatoes (around 230g), cut into wedges
• 40g reduced-fat feta, crumbled 
• Optional- 2 tablespoons fresh basil or parsley, roughly chopped 
• 1 large garlic clove, finely chopped or crushed
• 1 tablespoon dijon mustard
• 1 teaspoon olive oil
• 2 tablespoons freshly squeezed lemon juice 

COOKING 

1. Combine the chicken, peanut butter, lime juice, soy sauce and garlic in a medium bowl. Stir ingredients together well (the peanut butter needs some extra stirring to combine with the other ingredients). Leave to marinate in the fridge for eight hours. 

2. Soak 8 wooden skewers in water for at least 30 minutes prior to cooking. (This is so the skewers do not split in the oven). 

3. Preheat the oven to 180 degrees celsius and line a medium to large baking tray with baking paper. After the chicken has marinated, thread the chicken onto the soaked skewers on the prepared tray, taking care to thread even amounts of chicken onto each of the eight skewers. Cook in the oven for 10 minutes, flipping the sticks over at the five minute mark. After this time check that the chicken is cooked by removing it from the oven, leaving for a few minutes, then cutting into the biggest cube of chicken and checking that the flesh is white and no longer pink). 

4. Whilst the skewers are cooking, combine the lettuce, beans, red onion, tomatoes, feta and basil/parsley (if using) in a serving bowl and toss well. 

5. Whisk together the garlic, mustard, oil, lemon juice and a pinch of pepper until combined. Add a splash of water if you would like to make the dressing a little thinner in consistency (I like to!). Drizzle on top of the salad and toss. 

Serve 2 skewers per plate with a serving of salad 

Serves 4 / 2 skewers each & a quarter of salad 

Preparation time / 10 minutes, plus 8 hours marinating time

Cooking time / 10 minutes

x Emily 

CHERRY TOMATO, BASIL & FETA BRUSCHETTA

This humble bruschetta may not be up to the Italian standards, but it is healthy, quick to whip up and is good enough for me! I love really simple bruschetta and tend to go by the pizza philosophy; that less is more. In my opinion all you need for a good bruschetta is some bread, garlic, tomatoes, basil and a pinch of oil & vinegar; everything else is just extra. Salt can be added, but for weight management I like to add ground black pepper. 

INGREDIENTS

• 4 slices multigrain, wholemeal bread (or gluten-free if intolerant), cut into quarters 
• 250g (1 punnet) cherry tomatoes
• 1/2 small red onion, finely chopped
• 2 tablespoons balsamic vinegar
• 40g reduced-fat feta cheese, crumbled
• 3 tablespoons fresh basil, finely chopped
• 1 teaspoon extra virgin olive oil 
• 1 large garlic clove, halved 

METHOD 

1. Toast the quarters of bread in a fan-forced oven of 200 degrees celsius for 10-15 minutes (depending on how toasted you like your bread). 

2. Meanwhile, make the bruschetta by preparing and combining the cherry tomatoes, onion, vinegar, cheese, basil and oil in a medium bowl. Season with ground black pepper. Leave the bruschetta to marinate together for at least 5 minutes. 

3. Once the bread is toasted and the bruschetta marinated, either spoon the bruschetta onto each quarter of bread or leave your guests to do this; the latter may be the better option as the bread will go soggy if the bruschetta is left to soak into it. 

Serves / 4 as an entree, snack or side 

Total Preparation time / 20 minutes max

x Emily 

NOURISHING VEGETABLE SOUP

There is nothing more that I love in winter than warm, hearty soup. I adapted this recipe from one I found in Yoga Girl's (Rachel Brathen's) book. Brathen lists some delicious recipes at the end of most of her chapters, all vegetarian, all super healthy and all very easy to make. I adapted her 'Carrot & Ginger Soup' to include more vegetables, particularly some that were on their last legs in my fridge. To spice up this soup you could add some ground or fresh chilli or more garlic or ginger. The amount that I used below of both garlic & ginger is subtle, however if you are fighting off winter bugs I'd suggest a bit more of each. 

INGREDIENTS

• 1 kg of carrots, peeled and cut into similar sized rounds
• 5cm of fresh ginger, peeled and finely chopped
• 2 large or 4 small to medium garlic cloves, peeled and finely chopped
• 400g potatoes, peeled and cut into similar sized sliced
• 1 large zucchini or 2 small to medium, cut into similar sized rounds
• 3 large celery sticks, cut into similar sized pieces
• 1 large brown onion, cut into similar sized pieces
• 2 litres of low salt vegetable stock
• 1 x 400ml can of coconut milk 
• salt & ground black pepper
• Optional- a large handful of fresh finely cut parsley

COOKING 

1. Place the carrots, ginger, garlic, potatoes, zucchini, celery and brown onion in a large, deep saucepan. Pour the stock over the top and season with a pinch of salt and a generous amount of pepper. If the stock does not just cover all the vegetables, add a bit more water, 1/2 cup at a time. Cover and bring to the boil over high heat, then simmer for 10 minutes or until the vegetables have softened considerably. 

2. Pour in the coconut milk then return the pan to the boil, covered and over high heat. Once boiled, remove from the stove and leave to cool slightly for a few minutes before blending or processing in a blender or a food processor. Make sure to blend/process a little of the vegetables and liquid at a time. 

Serve warm, with extra ground black pepper, a touch of ground chilli and/or some fresh parsley on top. 

Serves / 8 

Total Preparation time / 20-30 minutes 

Total Cooking time / 25 minutes 

x Emily 

POACHED / SHREDDED / PULLED CHICKEN with TOPPINGS

I love poaching chicken and serving it alongside a salad for a light, low carb lunch or dinner. Poaching chicken breasts is very simple, although it was something I was a little apprehensive about initially, fearing I would cut open the chicken breasts and find uncooked areas. The poaching method in step 1 assures that the chicken will be cooked properly and that you will not have any raw meat on your hands! You can get creative with your poaching liquid and use any types of fresh or dry herbs that you like, such as rosemary, bay leaves, etc. I refrain from using stock, due to its high sodium content and use water instead. The toppings are just suggestions for what to 'sauce' the chicken with; either taste delicious, as do both together! Don't forget a side salad with your chicken. 

Ingredients

• 2 x 250g chicken breast fillets, fat removed and free range preferably
• 2 garlic cloves, peeled & thinly sliced
• 2-3cm ginger, peeled & thinly sliced 
• 4 springs of thyme, fresh or dried 

Avocado Paste 

• 1/2 ripe avocado
• 2 tablespoons apple cider vinegar or juice of 1 lime 
• pinch of sea salt & dash of ground black pepper

Pesto 

• 1 bunch basil, stems removed and leaves washed 
• 20 almonds 
• 2 tablespoons rice bran oil 
• 2 garlic cloves, crushed or finely chopped
• pinch of sea salt & ground black pepper

Cooking

1. Place the chicken breasts, garlic, ginger and thyme in a medium saucepan and cover well with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes before 'shredding' the chicken (I do this with 2 forks and pull in separate directions, as you would when 'pulling' pork). Discard the poaching liquid. 

2. Whilst the chicken is cooking, make one or both of the toppings:

• To make the avocado paste mash the avocado well and then combine all ingredients together in a small bowl, seasoning to taste. 
• To make the pesto, place the basil leaves, almonds and garlic in a food processor and process until combined. With the motor running, slowly drizzle in the oil. Season to taste. 

Serves / 4 
Total Preparation time / 10 minutes 
Total Cooking time / approx. 25-30 minutes 

x Emily 

ALL IN A BOWL BREAKFAST

Not the most exciting of breakfasts, however when you are short on time this morning meal cannot be beat. You've got your calcium from the yoghurt, fibre and antioxidants from the fruit & chia seeds, antioxidants from the seeds, protein from the nuts and a full stomach from the oats or granola. I love this fuss-free breakfast. I have issues with lactose however natural yoghurt seems to be fine. If you cannot stomach yoghurt, substitute for 1/3 cup unsweetened almond milk or oat milk. 

Ingredients

• 100-125g natural yoghurt (with a sugar % of less than 7% per 100g)
• 1 serving of fruit, such as 1 kiwi fruit, 1 small apple, 1 small pear, sliced 
• 1 tablespoon chia seeds
• Optional - 1 tablespoon flaxseed (not in photo)
• 15g almonds (can be chopped or flaked)
• 50g oats or 3/4 cup homemade granola 

Method 

1. Place all the ingredients in a small bowl and stir together if you wish. 

Total Preparation time / 5 minutes max 

x Emily 

VEGETABLE & TURKEY BAKED CASSEROLE

This recipe is loosely adapted from the Breakfast Casserole recipe in the 'I Quit Sugar' cookbook by Sarah Wilson. Whilst I could happily consume this casserole for breakfast, it only saw lunch and dinner at my house. I love this recipe because it is so easy; I just stuck it in the oven for 45 minutes and went for a run whilst it was baking. There are a fair few ingredients in this casserole, however I encourage you to substitute the ingredients that you do not have available to you in your kitchen for ones you have on hand. For example, if you do not have turkey fillets, use chicken breast instead. If you do not have fresh chives or spring onions, use what you do have on hand, such as fresh parsley or even dried herbs will work. Regular potato will work in place of sweet potato and zucchini can be substituted for carrot. If you are not lactose-free like myself, add some real cheese on top! 

Ingredients

• 500g sweet potato, peeled & grated
• 250g zucchini, cut into small cubes
• 1 broccoli head, cut into small florets & stalk roughly chopped
• 500g turkey fillet, cut into small even pieces 
• 3 spring onions, finely chopped
• 3 tablespoons fresh chives, finely chopped
• 2 teaspoons mustard powder
• a generous pinch of salt & pepper
• coconut oil spray 
• 10 eggs, preferably free-range 
• Optional- small handful of grated lactose-free or other cheese

Cooking 

1. Preheat a fan-force oven to 190 degrees celsius and lightly grease a ceramic or glass baking dish with coconut oil spray.

2. Spray a medium frying pan with coconut oil and heat over medium heat. Add the turkey to the pan and just cook until white / par cooked.  

3. Combine all the ingredients except for the oil, eggs and cheese in a large bowl and mix well. 

4. Whisk the eggs and 1/3 cup of water in a separate bowl or jug. 

5. Place the combined ingredients into the prepared dish, taking care to spread out the vegetables evenly. Carefully pour the egg mixture on top of the vegetables until covered. Sprinkle the cheese on top if using. 

6. Bake in the oven for 45 minutes. Let the casserole stand for 5 minutes so that it sets before you start serving. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 60 minutes (including cooling time)

x Emily 

EASY VEGETARIAN RICE

I have tried to keep this fried rice as simple as possible, hence why the ingredients list is quite short; usually for an Asian dish many more ingredients would be listed! Feel free to add finely chopped garlic and/or grated ginger to the wok after adding the oil and before the vegetables if you would like to. If you have different vegetables on hand, use them! Bean shoots, bean sprouts and/or green beans could be substituted and herbs such as fresh coriander could be added. Broccoli could also be used, however it must be placed in the wok before the other vegetables as it will require more time to cook. I find that the flavour from the cooked egg, the several vegetables and the soy sauce is perfect for me, hence no fiddly sauce has been mentioned. 

Ingredients

• 1 cup brown rice
• 1 teaspoon rice bran oil 
• 2 free-range eggs, beaten
• 200g red cabbage, finely shredded
• 150g wombok, finely shredded
• 150g red capsicum, cut into 2cm pieces 
• 150g carrot, grated 
• 2 tablespoons salt-reduced soy sauce 
• 1 shallot, finely chopped 

Cooking 

1. Combine the rice and 2 1/2 cups of water in a medium saucepan over high heat and bring to the boil, covered. Once boiled reduce to a simmer and cook, covered, for 20-25 minutes or until all the water is absorbed and the rice is tender. Remove from the heat. 

2. Meanwhile, prepare all the vegetables. Whisk the eggs and 1 tablespoon water in a small bowl. 

3. Heat 1/2 teaspoon oil in a wok or large deep frying pan over medium-low heat and swirl to coat. Pour the egg into the base of the wok/pan and leave to set for a few minutes. After the edges of the egg have set, fold one side over into an omelette.  Cook for another minute or so and then remove from the heat when the omelette has just has set. When the omelette has cooled slightly, chop into small pieces. 

4. Pour the remaining 1/2 teaspoon of oil into the now empty wok and add all the vegetables. Cook the vegetables with 1 tablespoon soy sauce. Stir the vegetables initially and then place a lid on top, cooking for 4-5 minutes or until tender. Add the remaining soy sauce to the vegetables and stir to combine. 

Divide the cooked brown rice into 4 bowls, top with vegetables, the chopped omelette and sprinkle some shallots on top. 

Serves / 4

Total Preparation time / a few minutes (as you can prepare the vegetables whilst the rice cooks) 

Total Cooking time / 30-35 minutes 

x Emily 

95 CALORIE ANZAC BISCUITS

Who doesn’t love a good anzac biscuit? Especially one that you can eat without feeling guilty whilst following a healthy eating plan! These anzac biscuits are super cute and very moreish. Be mindful that they are 95 calories each, so only 1 per day as a treat. 

After giving away all of my Mini Cacao Fudge Treats that I made last week, I decided that it was time for another treat. Michelle Bridges recipe for these biscuits calls for ¼ cup brown sugar, however if you use granulated stevia you save a massive amount of calories overall. I always like to bake with gluten-free flours, however you can use plain flour if it is more accessible to you as it contains the same amount of calories. I added more cinnamon than Michelle, as I love this spice and like to really taste it in desserts. I replaced golden syrup with honey as honey is slightly lighter in calories and I am not a big fan of golden syrup, even though theres a very neglected bottle of it in my pantry that desparetly needs to be used! No doubt I'll be sharing these bad boys around so I can clear my kitchen of sweets and be able to make another treat recipe next week! 

Ingredients

• 1 1/2 cups rolled oats (150g)
• 1/2 cup gluten-free plain flour, plus extra (75g)
• 1/2 cup desiccated coconut (45g)
• 2 teaspoons ground cinnamon (8g)
• 1/4 cup granulated stevia 
• 1/4 cup honey (85g)
• 1/4 cup olive oil / rice bran oil (60g)
• 1 teaspoon bicarb of soda (5g)

Baking  

1. Preheat a fan forced oven to 180 degrees celsius. Line a large baking tray with baking paper. 

2. Combine the oats, flour, coconut, cinnamon and stevia in a large bowl and stir well. 

3. Pour the honey, oil and 1/4 cup water (60g) into a small saucepan and heat over low-medium heat, stirring until all ingredients are mixed. Stir in the bicarb of soda and once the mixture has foamed, remove from heat. 

4. Pour the wet ingredients into the dry ingredients bowl and stir until well combined. To shape the biscuits, make sure your hands are slightly wet (you will need to re-lubricate your hands a few times).   Roll heaped tablespoons of the mixture and place on the prepared tray 2cm apart. Press each ball lightly with a fork covered in flour, just to flatten the biscuits slightly. 

5. Bake in the oven for 10-12 minutes, or until biscuits are golden brown. Remove from the oven and leave to cool completely on the tray (during this cooling time the biscuits will harden slightly, so do not worry if they are a little soft when you remove the tray from the oven). 

Makes  / 20 

Each biscuit / 95 calories

Total Preparation time / 20 minutes 

Total Baking time / 10-12 minutes 

x Emily 

HOMEMADE ACAI BOWL

Acai bowls are spreading in popularity all over Brisbane at the moment. It seems like everywhere I look I see an Instagram post on this berry or hear girls discussing where to buy the best acai bowl around. I decided to go out and try a few acai bowls from CocoBlissBulimba (all in the name of research) and then trotted to Wray Organic to buy some acai puree and Acai powder to see if the bowl tastes as good homemade….and it does! 

I did my research before falling feet first into the acai world a few months ago when my Pilates studio started to sell Bony Acai Sticks, a sachet of concentrated acai berry powder that you mix in with 500-600ml of water for an energy boost. I was sceptical at first, but after consuming a few bottles of this berry post workouts I was hooked. My blood pressure and blood sugar stabilised and I had so much energy after punishing my body with a 1 hour Pilates reformer workout. (And if you are laughing in your head thinking that Pilates is just stretching, think again!). Here's what I have learnt about the Amazonian wonder berry and why I chose to incorporate it into my diet. 

What's the deal: The acai berry is one of the healthiest berries you can eat. It is indigenous to the rain forests of the Amazon, is a distant relative of the blueberry & cranberry and is extremely rich in antioxidants, among other things. 

1. Healthy Heart

The Acai berry is packed with anthocyanins, a plant antioxidant that lowers cholesterol levels in the blood stream (similar to red wine, but healthier) . Acai also contains plant sterols, which protect our cells by prohibiting blood clots, relaxing the blood vessels in the body and advancing blood circulation. 

2. Weight Loss

Acai can help you lose weight as well as maintain a health weight for you. A recent study revealed that the pulp from the berry has the ability to lessen the negative effects of a diet high in bad fats. 

3. Gut Problems be Gone

A regular dose of acai can assist in keeping our digestive system functioning at a high level. This superfood contains a substantial amount of fibre and has very impressive detoxication abilities in the body. 

4. Improved Skin 

Acai oil is a wonderful natural alternative to use on your skin in the place of chemical filled skin and body products. Acai oil can be found in many modern and organic beauty products nowadays. Consuming acai berries and other berries orally can result in a healthy skin glow, as the Brazilians discovered centuries ago. 

5. Tackle the Growth of Cancer 

Acai is packed with vitamin C and ellagic acid, a natural phenol antioxidant found in numerous fruits and vegetables.  Combined these two work together to boost the immune system and repress the growth of cancer cells. A study found in the Journal of Agriculture and Food Chemistry discovered that polyphenolic compounds taken from the acai berry decreased cancer cell growth by a massive 56-86%. We want to stress that these little berries are not a cure for cancer, however by conducting increased research on this superfood more benefits may be discovered that can assist with reducing the severe effects of cancer. 

6. Anti-Aging Assistance

Here's an interesting one! Due to the extremely high amount of antioxidants (or plant phytochemicals) contained in acai, these berries can potentially assist in slowing down or reversing the ageing process. And here's a fact that blows my mind; acai berries are one of the world's best sources of antioxidants, containing 10 times the amount of antioxidants as that of grapes and 2 times the amount of blueberries.

7. Boost your Energy Levels

Taking acai extract or eating the actual berries can result in a boost in energy and stamina due to the several health benefits that these berries provide. I myself put acai concentrate into 600ml of water after an intense workout and feel so much more energised than when I started the workout! 

8. Increased Function in the Bedroom

Men, listen up. The acai berry has been proven to increase blood circulation in the body, which remarkably can result in an increased sex drive, especially for males. 

9. Better Mental Function

Studies, albeit in the preliminary stages, have revealed that this red berry can potentially impede mental imbalance in menopausal women.

10. Enhanced Cellular Health 

Anthocyanins (water-soluble vacuolar pigments) found in acai work to protect certain cells of the body by warding off the invasion of free radicals. 

INGREDIENTS

• 1 x 100g pack of frozen Acai Puree or 1 tablespoon unsweetened Acai powder 
• 1 frozen banana 
• a handful of frozen blueberries 
• 1/2-1 cup no added sugar coconut water (Green Tea Hawaii makes a no sugar one!) or unsweetened almond milk (use as much liquid as you like; some people prefer a thicker consistency, some people prefer a runnier acai bowl). 

Extras

• 1/2 cup low-sugar muesli / granola / oats
•  toppings to mix in with your muesli or to sprinkle on top:
• chia seeds 
• goji berries
• LSA
• golden flaxmeal
• maca powder
• cacao powder
• pea protein powder

PREPARATION 

1. Place the puree, banana, blueberries and coconut water or almond milk in a high speed blender and blend until all combined. 

2. Pour the blended acai into a medium bowl, then top with the muesli /granola and other toppings, if using. 

Serves / 1 

Total Preparation time / 10 minutes maximum 

x Emily