TURKEY & VEGETABLE PIZZA

In addition to being quite healthy, I think that making miniature pizzas is rather fun! You can add any ingredients that you know to be healthy and low-fat (for example chorizo would not make the list, but mushrooms and tomatoes would), chop them up and bake them for 10-12 minutes. Just remember that when it comes to pizza, less toppings is always more! Coeliacs could substitute pita bread for a gluten-free wrap as a base or a small gluten-free pizza base. Vegetarians can omit the turkey and add more vegetables. If you are making this dish after a long, draining day at work and don’t feel like being creative, use my combination of  toppings, as they are delicious. Be mindful that portion sizes are very important, therefore try to stop yourself at ONE pizza. 

INGREDIENTS

• baking paper
• 2 tablespoons tomato paste 
• 4 small whole wheat pita breads (45g each) 
• 120g sliced turkey, roughly shredded
• 60-80g red onion, finely diced
• 1 small red capsicum, finely diced
• 1 x 400g tin of artichokes, rinsed, drained & roughly chopped 
• 1 teaspoon of reduced-fat grated cheese for each pita bread 
• 2 teaspoons dried oregano or 1 tablespoon fresh oregano, finely chopped 

COOKING 

1. Preheat oven to 200 degrees celsius fan-forced. Line a large oven tray with baking paper. 

2. Spread a thin layer of tomato paste over each of the pita breads. Then evenly distribute the turkey, red onion, capsicum and artichokes to each pita bread. Top with cheese and oregano. 

3. Bake in the oven for around 10-12 minutes or until the base browns to your liking. 

Serves / 4  / 1 pita pizza per serving 
Total Preparation time / max 10 minutes 
Total Cooking time / around 15 minutes 

x Emily 

BROWN RICE, CHICKEN & CHINESE BROCCOLI

This is a very simple dish, inspired by my husband saying that he wanted 'chicken, brown rice and broccoli' for dinner. I had bought some Gai Lan (Chinese broccoli) from a farmers market on the weekend which I absolutely love with oyster sauce and soy sauce. Gai lan has thick green stems and dark green leaves, both of which can be eaten. You can certainly fry the chicken breast with 1 teaspoon extra virgin olive oil or sesame oil and 1 finely chopped garlic clove, however I prefer poaching chicken as it uses no oil and does not dry out, hence this is the method I used in the recipe below. 

INGREDIENTS

• 2 chicken breasts, even in size (around 450-500g in total)
• 1 large garlic clove, peeled & sliced 
• 1 tablespoon soy sauce
• 1 cup brown rice
• 1 head of broccoli, florets and stalk chopped into even pieces
• 1 bunch of Gai lan (Chinese broccoli), ends of stalks removed (these are too tough to eat) and stalks and leaves separated 
• Optional - 1/4 cup green shallots, finely chopped, to serve 

Sauce

• 2 tablespoons oyster sauce
• 1 tablespoon soy sauce
• 1 tablespoon lime juice
• 1 tablespoon sushi vinegar or mirin
• 1 teaspoon sesame oil

COOKING 

1. Fill a medium saucepan halfway with water, add the chicken breasts, garlic and soy sauce. Bring to the boil, covered, then simmer for 10 minutes. After this time turn off the stove and leave the chicken to sit for 5 minutes, before removing the chicken and placing it on a chopping board to cool for 5 minutes before shredding it. 

2. Meanwhile, add the brown rice to another medium or small saucepan with 2 cups of water and bring to the boil, covered. Reduce to a simmer, still covered, and cook for 15-18 minutes or until the rice is tender and the water has been absorbed. 

3. Prepare the sauce by combining all the ingredients in a small bowl or cup/mug. Add a few tablespoons of water to thin out the sauce and stir vigorously to remove any lumps. 

4. In a third saucepan (or if not available wait until the chicken or rice is finished to use that saucepan), fill with around 10cm of water and bring to the boil, covered. Once boiled add the gai lan stalks and the broccoli, as these take longer to cook than the leaves. When the stems have become bright green, or have been cooking for 2 minutes, add the leaves to the water and cook for 1-2 minutes or until the leaves are wilted. Remove from heat and drain the vegetables until cold water in a colander. Roughly chop the gai lan leaves. 

Combine the chicken, rice, sauce and vegetables in a large serving bowl, stirring well. Divide into 4 serving bowls and top with finely chopped green shallots, if desired. 

Serves / 4

Total Preparation time / 10 minutes 

Total Cooking time / around 30 minutes 

x Emily 

PUMPKIN MASH

Pumpkin is my vegetable of choice for autumn and winter.  Not only do I adore the bright colour, I love the taste and the versatility of this humble vegetable. Just add a few simple ingredients to pumpkin and you’ve got yourself a filling and satisfying dish. I recently looked into the nutritional composition of this orange beauty and realised just how good this vegetable is for you...

·      Pumpkin has a super high carotenoid content, which assists in deterring premature aging, cardiovascular problems and other infections. Carotenoids are also high in Lutein and Zeaxanthin, minerals which protect the eyes and inhibit the formation of cataracts and deterioration of the eye tissue. 

·      Pepitas, or the seeds in the pumpkin, are a fantastic source of protein. Just one ounce or 29 grams of pepitas contains a massive 7 grams of protein.

·      Pumpkin flesh and seeds are rich sources of Vitamin A, which does wonders for boosting your immune system and improving the condition of your eyes.

·      Pumpkin contains a considerable amount of Vitamin C, which is proven to attack several forms of cancer as well as increasing the body’s immunity and fighting free radicals.

·      Pumpkin seeds are filled to the brim with essential fatty acids, which offer protection against common health diseases including arthritis, cancer and high blood pressure. Fatty acids also increase brain power and encourage healthy skin.

·      Fibre can sometimes be a tough ingredient to incorporate into your daily diet. Luckily, pumpkin has plentiful amounts of good dietary fibre, which assists in lowering bad cholesterol levels in the blood as well as helping to regulate blood sugar levels. Pumpkin flesh is a very effective remedy for gastro illnesses such as indigestion and constipation.

·      Pumpkin is also choc-full of Zinc & Potassium. Zinc is essential for improving bone density as well as boosting the immune system and keeping the reproductive system healthy. A diet filled with Potassium can reduce the onset of hypertension and cardiovascular diseases.

·      Pumpkin flesh and pumpkin seeds are loaded with the mineral magnesium, which is involved in the maintenance of muscles, bones and teeth as well as many other biological functions. 

INGREDIENTS

• 750g pumpkin, (approximately 1/2 a butternut pumpkin) deseeded, peeled & chopped into even sized small pieces
• 1 tablespoon extra virgin olive oil
• 1 large garlic clove, finely chopped or crushed 
• 1/2 cup reduced fat cows milk (or if dairy intolerant / allergic try soy, lactose-free or unsweetened almond milk) 
• 1 tablespoon ground sage and/or 1 tablespoon fresh sage, finely chopped

COOKING 

1. Place the pumpkin pieces on a large heatproof plate and cover with glad wrap. Microwave on high for 5 minutes or until pumpkin is soft. Alternatively, if you do not have a microwave, steam the pumpkin in a saucepan with water just covering the pumpkin for around 5 minutes. 

2. Heat the oil in a medium saucepan over medium-high heat and swirl to coat the pan. Add the garlic to the pan and cook for 1 minute. Add the softened pumpkin to the pan and cook, stirring frequently, for 2 minutes or until very soft. Add the sage and the almond milk, one 1/4 cup at a time, mashing and stirring until the milk has been absorbed and the pumpkin is smooth. Remove from heat and season with ground black pepper. Serve warm. 

Serves / 4 as a side  

Total Preparation time / 5 minutes  

Total Cooking time / around 10 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 

BROCCOLI with BACON & LEEK

A client gave me the idea for this dish when she told me about a meal she had made a few weekends ago, featuring broccoli, bacon, walnuts and herbs. You can add any herbs you like to this dish; I just kept it nice and simple as I was (and am) running a few minutes behind today! If you do not eat meat, replace the bacon with 3 hardboiled eggs for your protein. 

Ingredients

• 1 head of broccoli, stalk & florets chopped into even pieces
• 1/4 cup almonds, halved 
• 1 tablespoon extra virgin olive oil
• 1/2 a leek, white part only, finely chopped
• 100g bacon, fat removed and chopped into even pieces 
• paper towel
• 30g reduced-fat feta, crumbled 
• ground black pepper

Cooking 

1. Bring a small to medium saucepan filled 1/4 with water to the boil, covered. Once boiled, remove the lid and replace with the broccoli in a small colander or sieve, then cover with the lid. Leave to steam for around 4-5 minutes, then check to see if the broccoli is tender by placing a fork into a stalk. If the fork slides in with just a little bit of resistance, the broccoli is tender but not mushy. Remove the colander or sieve with the broccoli and discard the pan. 

2. Meanwhile, dry fry the almonds in a medium fry pan over medium-low heat for just 2 minutes or until the nuts are fragrant but not burnt. Remove from heat. 

3. Using the fry pan from step 2, swirl the oil to coat the pan over meidum heat. Add the leek to the pan and cook for 2 minutes, stirring often. Remove the leek from the pan and add the bacon to the pan, covering with a lid. Cook for around 2-4 or until the bacon is cooked to your liking. Remove the bacon from the stove and pat the excess oil out of the meat with a few paper towels. 

4. Toss the broccoli, almonds, leek, bacon, feta and a generous pinch of pepper in a large serving bowl. 

Serves / 2 
Total Preparation time / 10 minutes
Total Cooking time / around 10 minutes 

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 

EGGPLANT PIZZA

I love this 'clean' form of pizza. I even got my husband eating it, who initially turned up his nose at the mere idea of a pizza without a flour base. Eggplant pizza's are a great idea for a party as well, as they are easy to assemble and spend all of their cooking time in the oven unassisted. I like making these pizzas when I know a late dinner is on the cards, as they are so light and low in complex carbs. If you are vegetarian or not a fan of ham, add some pitted olives, artichokes or another vegetable to the pizzas. 

INGREDIENTS

• 1 large eggplant (around 700g), ends trimmed and thinly sliced into rounds 
• sea salt
• paper towel or clean tea towel
• 1 tablespoon olive oil 
• 2 medium tomatoes, roughly chopped
• 1 medium red capsicum, roughly chopped 
• 2 garlic cloves, finely chopped or crushed
• 1/2 a small red onion, finely chopped
• a generous handful of baby spinach, chopped
• 4 tablespoons grated reduced-fat cheese or 40g reduced-fat feta, crumbled
• 1/4 cup fresh basil, roughly chopped, plus extra to serve
• Optional- 150g lean ham, roughly chopped
• 4 tablespoons tomato paste

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with paper paper. 

2. Place the eggplant rounds on the prepared baking tray then sprinkle salt on top to draw out the vegetables' moisture. Leave for 10 minutes, then rinse well in a colander and pat dry with a paper towel or tea towel. 

3. Whilst the eggplant is 'sweating', chop all the remaining ingredients. Combine the oil, tomato, capsicum, garlic, onion, spinach, cheese, basil and ham (if using, or add the other vegetable/s) in a medium bowl and mix well. Sprinkle with ground black pepper if desired and stir again. 

4. Once the eggplant rounds are rinsed and dry, return them to the prepared baking tray. Spread the tomato paste thinly on top of each round. Next, top each little pizza with the vegetable mixture, trying to place an even amount of toppings onto each eggplant round. 

5. Bake in the oven for around 15 minutes or until the eggplant is just brown and tender. Remove from heat and leave to cool slightly before handling. 

Serves / 4 

Total Preparation & Cooking time / 30-35 minutes 

x Emily 

PRAWN SALAD with GREENS

Even though it is only the beginning of spring, I'm already feeling like making meals fit for summer! This is a perfect meal for a late dinner, as it is incredibly light and healthy. I'm really getting used to making seafood a few times a week and I feel like I'm reaping the health benefits already. Prawns are a complete & great source of protein, as they contain all nine amino acids and 100g of prawns contains a whooping 25g of protein, around the same amount as chicken & beef contain. This seafood is very low in calories (always nice to hear!). 100g of prawns contains a mere 115 or so calories. Whilst prawns do contain higher than average levels of cholesterol, they are made up of GOOD cholesterol due to their healthy fats (Omega 3 fatty acid). Prawns are also a rich in Vitamin B-6, B-12, iron and zinc. They may not be the cheapest meat option, but who isn't willing to spend some money on their health? 

INGREDIENTS

• 1 teaspoon extra virgin olive oil
• 1 garlic clove, finely chopped
• 3cm fresh ginger, grated 
• 200g green beans, trimmed & cut into 3em pieces
• 1/2 a bunch buk choy, roughly chopped
• 1/2 a bunch pak choy, roughly chopped
• 2 tablespoons soy sauce
• 300g raw or cooked prawns, shelled & tails on or off 
• 2 tablespoons lime juice
• Optional- fresh coriander leaves, torn and 1 spring onion, finely chopped

COOKING 

1. Heat olive oil in a medium fry pan over medium heat, swirling to coat the pan. Add the garlic and ginger and cook, stirring often, for 2 minutes or until fragrant. 

2. Add the cut beans to the pan and cook for 1 minute, stirring, before adding the buk choy & pak choy. Add the soy sauce to the pan and stir well, then cover for 2 minutes or until the buy & pak choy are tender (the beans can still have a little crunchiness to them). 

If the prawns are raw: remove the vegetables from the pan and add a small splash more olive oil to the pan over medium heat. Add the prawns and cook for 1-2 minutes or until they become cloudy in colour. 

If the prawns are cooked: remove the vegetables from the pan and place them in a medium bowl with the cooked prawns. Drizzle the lime juice on top and add the coriander and spring onion, if using. Toss well and serve. 

Serves / 2

Total Preparation time / 10 minutes 

Total Cooking time / under 10 minutes 

x Emily

RUSTIC SCRAMBLED EGGS

Here's a no-fuss breakfast recipe for those mornings when oats or toast just won't cut it. I love eating eggs for breakfast, as I get an instant protein hit. I often eat them with a slice of lean ham and baby spinach instead of bread, however you can add 1 piece of wholemeal, multigrain or rye toast to your serving. This is a very simple recipe that can be altered to suit what you have in your fridge/pantry. 

INGREDIENTS

• 4 eggs, preferably free-range, lightly beaten
• 2 tablespoons fresh basil, finely chopped, plus a few extra leaves to serve 
• 1/2 teaspoon of smoked paprika 
• 1/3 cup reduced-fat cows milk, (if dairy intolerant substitute for soy, lactose-free or almond or oat milk with added calcium)
• 1/2 red or green capsicum, seeded and finely chopped
• 1 garlic clove, finely diced
• 1/2 a small red onion, finely chopped
• 1 teaspoon extra virgin olive oil 
• pinch of sea salt & ground black pepper, if desired
• Optional - either add a thin slice or 2 of lean ham and a handful of baby spinach or 1 piece of wholemeal, multigrain or rye toast per serving

COOKING 

1. Whisk the eggs, basil, paprika and milk in a medium bowl until well combined. 

2. Heat a medium to large frying on medium heat and add olive oil, swirling to coat. Add the capsicum, garlic and red onion and cook, stirring, for around 2-3 minutes or until the onion is soft.  Add the eggs and stir gently until the eggs are just set and 'scrambled'. 

3. Serve half of the cooked eggs on top of ham & spinach or toast with a few basil leaves scattered on top, if desired. 

Serves / 2 
Total Preparation time / max 10 minutes 
Total Cooking time / maximum 7 minutes 

x Emily 

BLACK BEAN & CHEESE QUESADILLAS with AVOCADO SALSA

I have a slight obsession with black beans, as some of you may be able to tell (they have appeared on this blog many times!). The recipe below is loosely based on a Bill Granger recipe and is a favourite lunch and dinner meal of mine. These quesadillas are quite filling and are such an easy vegetarian recipe to whip up. I like to make them on mountain bread as they are lighter and lower in calories than flour tortillas. Black beans are now readily available at all major supermarkets; just make sure to read the labels and buy a brand with a low sugar content! 

INGREDIENTS

Quesadillas 

• 2 x 400g tin black beans, drained & rinsed
• 100g light tasty cheese, grated
• 1 spring onion, finely sliced
• 2 tablespoons fresh coriander, finely chopped
• 2 teaspoons taco seasoning 
• 8 flour tortillas or 8 mountain wraps 
• rice bran / olive oil 

Avocado Salsa

• 1 ripe avocado, mashed 
• 1 spring onion, finely chopped
• 1 tablespoon fresh coriander, finely chopped
• 1 tomato, finely diced
• 100g cucumber, finely diced
• 2 tablespoons lime juice

COOKING 

1. Combine the black beans, cheese, spring onion, coriander, taco seasoning and a generous amount of ground black pepper in a large bowl and mix well. 

2. Heat a large frying pan over medium heat, adding 1 teaspoon oil. Swirl oil to coat the pan, then place 1 tortilla or mountain wrap in the oil and swirl to coat. Spoon 1/4 of the black bean mixture onto the tortilla and spread it towards the edges, then cover with another tortilla/wrap, pressing down the edges so that they stick together (or also do). After 2-3 minutes, carefully flip the quesadilla and brown the other side for the same amount of time or slightly less. When cooked place on a plate and cover to stay warm. Repeat this process until all tortillas/wraps are used, adding more oil only when needed. You may need to turn the heat down to medium-low from medium once the pan heats up, as the quesadillas will brown much quicker. 

3. Whilst the quesadillas are cooking make the avocado salsa by combining all the ingredients and adding ground black pepper and a pinch of sea salt. 

Cut the quesadillas into quarters and serve the quesadillas alongside 1/4 of the avocado salsa. 

Serves / 4 (4 quarters per person = 2 tortillas / 2 mountain wraps)
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily 

MEDITERRANEAN SUMMER PASTA

I really love pasta, however for many years I used to consume a massive amount in one sitting (I'm talking almost a whole 500g package cooked!). Over recent years and particularly in the last few months my relationship with food and portion control has changed greatly. I have learnt that I do not have to completely avoid certain foods, such as pasta, but instead I have to cook a lot less and relish every single bite. Hence pasta has been allowed back into the house (the gluten-free variety) and my waistline and mental battles with food are becoming quite miniscule. 'Mediterranean summer pasta' is a very loose term for this meal, as I have gone for simple, fresh, available ingredients found in my kitchen and have avoided olives, red onion and cheese (due to Chris and my allergies and likes & dislikes). I urge you to make this pasta your own with what you have in your fridge. 

Ingredients

• 150g gluten-free pasta
• coconut oil spray
• 2 garlic cloves, finely chopped
• 2 spring onions, finely chopped
• 150g zucchini, chopped into small even pieces
• 100g green capsicum, deseeded & chopped into small even pieces
• 1 large handful baby spinach
• 55g ready to eat calamari, roughly chopped
• 200g tomatoes, finely chopped
• 3 tablespoons fresh chives and/or parsley and/or basil, finely chopped
• 1 tablespoon good quality olive oil 
• salt & pepper

Cooking 

1. Bring a medium saucepan of water to boil over high heat. Once boiled, add the pasta and cook for 7-8 minutes or until the pasta is just tender. Remove from heat and drain, reversing 1/2 cup of the pasta liquid. 

2. Spray a large, deep frypan with coconut oil and warm over medium-low heat. Add the garlic and spring onions and cook, stirring frequently, for 2 minutes or until the garlic and onion is soft but not burnt. Pour in the reserved pasta liquid and add the zucchini and capsicum. Cook for 5 minutes, covered, over medium heat or until the vegetables are tender. 

3. Remove the lid from the pan, add the baby spinach and cover again for one minute or until the spinach has wilted. Remove the pan from the stove and add the calamari, tomatoes, herbs, olive oil and a generous pinch of salt & pepper. Toss well to combine and divide into two bowls to serve. 

Serves  / two

Total Preparation time / 10 minutes 

Total Cooking time / approx. 20 minutes 

x Emily 

SIMPLE PORK & SILVERBEET on BROWN RICE

Silver beet or swiss chard as it is also called, is all around at the moment and is selling at an uber cheap price. Silver beet has an earthy flavour and is a great source of fibre, folate and vitamins A and C. This vegetable tastes delicious with garlic, herbs, chilli and/or lemon. This is my go-to dish whenever I want to make a no-fuss dinner for myself and Chris. Chris added a splash of soy sauce to his dish (what is it with men and adding sauce to things?) however I think it is delicious with just the garlic, chilli flakes, spring onions and pepper. Just a quick note; the amount of rice per serving is meant to be small, so don't worry if it looks tiny, as the silver beet & pork will fill you up. 

Ingredients

• 1 cup brown rice 
• 1 tablespoon rice bran oil
• 2 garlic cloves, finely chopped
• 500g extra lean or organic pork mince 
• 1 bunch of silver beet, white stalks removed, leaves washed & shredded 
• Optional- 1 spring onion, roughly chopped & a sprinkle of chilli flakes

Cooking 

1. Place the rice and 2 cups of water in a small to medium saucepan and bring to the boil over high heat. Once boiled, reduce to a simmer and cook for 20 minutes or until all the water is absorbed and the rice is tender. 

2. Meanwhile, heat the oil in a large, deep frying pan over medium heat. Add the garlic and stir well for 1 minute, then add the pork mince. Cook the pork mince for 5 minutes or until it is just cooked, breaking up all the lumps. 

3. Add the shredded silver beet to the pork and cover with a lid. Leave the silver beet for 2-3 minutes or until it has just wilted, then remove the lid and stir well to combine. Sprinkle with a generous dash of ground black pepper. 

Divide the rice into 4 servings, then add the silver beet & pork and  sprinkle spring onions and chilli flakes on top, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 30-35 minutes 

x Emily 

SIMPLE HOMEMADE POPCORN

Who doesn't love popcorn? I love eating it as a snack, especially as it tricks my brain into thinking I am consuming something akin to 'junk food', such as chips. I like making my own popcorn as it is so much cheaper than buying the packaged bags from stores. In addition, making your own means that you can control the amount of salt and oil that goes into it. The recipe below is very simple and makes a whopping 13 cups of popcorn! I put the popcorn in small zip lock bags so I can control my portion size. 

Ingredients

• 2 tablespoons rice bran oil or coconut oil, melted
• 2/3 cup popping corn
• a small pinch of sea salt & ground black pepper

Cooking 

1. Heat the oil in a medium to large saucepan over medium-high heat, covered with a tight fitting lid. Swirl to coat the oil and add just 3 kernels to the oil.

2. When all 3 kernels have popped, add the remainder of the popcorn to the pan. Cover and shake the pan well so that all the kernels are coated with oil. Continue cooking the popcorn until you can no longer hear the kernels pop (this will take between 2-4 minutes, depending on your stove). 

3. Remove the kernels from the stove, place in a large serving bowl to cool and sprinkle salt & pepper on top. Toss well to combine. 

Makes / 13 cups 

Total Preparation & Cooking time / around 6 minutes 

x Emily 

PUMPKIN, BROCCOLI and COCONUT MIXUP

I have been trying to incorporate more vegetables into my daily intake recently. It’s been a bit of a struggle. Don’t get me wrong, I do honestly like vegetables, but as they can take some time to prepare I find myself reaching for rice or corn cakes or plain gluten-free crackers to curb my appetite. And whilst these aren’t bad for you in moderation, I think if someone measured my weekly vegetable intake I would be unpleasantly surprised. Hence the vegetable revolution this blog is going to undergo! You may have seen the last blog post on a Green Smoothie; expect to see much more of this in the future. As some of my readers may know, I seem to go through food phases and right now its all about vegetables to ward off those nasty autumn-winter flus. Because no one has the time for these. I hope you enjoy this pumpkin, broccoli and coconut dish as much as I did…throw in some walnuts and/or another herb if you want added flavour. And don't throw away the broccoli stalk- they taste so good in this dish. 

INGREDIENTS

• 1 tablespoon coconut oil 
• 1 large garlic clove, finely chopped
• 1/2 medium pumpkin or 1/4 large pumpkin, skin & seeds removed and cut into even pieces
• sea salt 
• 1 head of broccoli, cut into even florets & stalk cut into even slices 
• 1/2 cup gluten-free vegetable stock 
• 1/2 cup shredded coconut 
• 1-2 tablespoons fresh parsley, finely chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat. Add garlic, pumpkin and a pinch of salt to the pan and cook, stirring frequently to sauté, for 4-5 minutes or until pumpkin is almost tender and slightly golden. Add broccoli and chicken stock and keep stirring often for a few minutes or until stock has reduced completely. Remove from pan and place in a medium serving bowl. Place shredded coconut in the pan and cook for just 30 seconds to a 1 minute or until coconut is toasted and just golden. Remove from heat and sprinkle over the pumpkin and broccoli and scatter fresh parsley on top. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 12 minutes 

x Emily 

BEAN & VEGETABLE QUESADILLAS

No need to add fatty cheese to these quesadillas, as you will find that sliced avocado and the rich tomato and refried bean filling will be flavoursome enough! If you have any refried been & tomato mixture left over I like to use it as a sauce for my quesadilla. The only difficult thing about this recipe is not eating more than four quesadilla diamonds! (which is 1 serving). 

INGREDIENTS

• 1 teaspoon rice bran oil 
• 2 garlic cloves, finely chopped
• 1 x 435g tin 99% fat free refried beans
• 500g tomatoes, roughly chopped
• 1 tablespoon tomato paste 
• 8 x mountain wraps 
• 1/2 a red capsicum, roughly chopped 
• 1/2 a green capsicum, roughly chopped 
• 1 shallot, finely chopped
• Toppings; sliced tomato, sliced avocado, finely chopped shallots, chives and/or coriander. 

COOKING 

1. Heat a medium saucepan with 1/2 a teaspoon oil over medium heat and swirl to coat. Add the garlic to the pan and cook, stirring frequently for 1-2 minutes or until garlic is cooked. Pour the refried beans, tomato and tomato paste into the pan and cook, stirring often, for around five minutes or until the mixture starts to boil. Turn the heat off but leave the saucepan on the stove. 

2. Meanwhile, combine the two types of capsicum and the shallot in a small bowl. 

3. Heat a large frying pan over medium-low heat. Add the remaining 1/2 teaspoon oil and swirl to coat the pan. Place one wrap in the pan and spread the refried bean mixture thickly over the wrap, making sure to cover the edges. Sprinkle 1/4 of the capsicum and shallot mixture over the wrap and firmly place another wrap to top, sealing the edges. Cook for 2-3 minutes each side or until both sides are slightly golden. Repeat the process three more times until all the wraps have been used. (Be aware that the fry pan will become hotter as time goes on so less cooking time will be needed for each quesadilla). 

Serve warm with some or all of the optional toppings! 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / around 20 minutes 

x Emily