BAKED ZUCCHINI CHIPS

I’ve finally found a way to cook zucchini and make it taste relatively delicious to me. Being such a bland vegetable, I struggled with eating it during my childhood as it always seemed to end up on our dinner table at least three times a week, whether it was hidden in a stir-fry, roasted or baked. My theory is that if you put garlic, a little bit of oil and fresh herbs with anything, you can make it appetizing. Add a sprinkle of chilli for those that like it fiery and a once flavourless vegetable is no more!

INGREDIENTS

• sea salt
• 1 large zucchini, very thinly sliced into rings 
• 1 tablespoon extra virgin olive oil 
• 1/4 teaspoon chilli flakes (or more, depending on how hot you want it)
• 1 large garlic clove, very finely chopped or 1/2 teaspoon garlic powder
• 1 heaped tablespoon fresh basil, finely chopped

COOKING 

1. Lay the zucchini rings on a few paper towels in a single layer. Lightly toss salt over the zucchini and leave to sweat for a minimum of 25 minutes, then pat the zucchini dry with more paper towel to remove the salt and excess water. 

2. Preheat an oven to 180 degrees celsius. Line a large baking tray with baking paper. 

3. Combine oil, zucchini slices, chilli and garlic in a medium bowl and toss well to combine. 

4. Place the zucchini chips in a single layer on the prepared tray. Bake in the oven for around 30-35 minutes or until the chips are lightly golden. Remove from the oven and cool slightly before handling. 

Serve alone or with a sprinkle of fresh herbs! 

Serves / 2 as a side dish 

Total Preparation time / around 35 minutes (including the 25 minutes for the zucchini to 'sweat')

Total Cooking time / 35 minutes 

x Emily 

PRAWN, ZUCCHINI & TOMATO PASTA

I am trying to incorporate more seafood into my diet as I know how good it is for me! My husband unfortunately does not really care for it so this will be interesting! First up: a very simple but delicious and hearty prawn pasta. The prawns should be fresh from a supermarket deli or a butcher. I like to purchase them already cooked with their shells removed as it is a real time saver. You often cannot buy them sans tails, however it only takes a few seconds to remove the tails and I quite enjoy this task! When I'm not in a big rush I cook the pasta first, drain it and then use the same saucepan for step 2, however you can have both step 1 and 2 going at the same time (just make sure the water has boiled in step 1 before you start step 2, so that the pasta will be cooked by the time you need it to be!). 

INGREDIENTS

• 400g gluten-free pasta (or regular pasta if not allergic/intolerant)
• 1 tablespoon extra virgin olive oil 
• 2 medium zucchini, chopped into 2cm cubes
• 1/2 red onion, finely chopped
• 1 large garlic clove, finely chopped
• 2 tablespoons tomato paste 
• 1 small red chilli, finely chopped or 1/2-1 teaspoon chilli flakes
• 300g cooked prawns, shells removed, with or without tails
• 250g cherry tomatoes, washed & halved
• 2 tablespoons fresh basil and / or fresh parsley 
• 40g reduced-fat feta, crumbled or 40g shaved paramesan (or if dairy free, 40g goats or sheep's feta)

COOKING 

1. Bring a large, lightly salted saucepan of water to the boil over high heat. Add the pasta and cook, stirring occasionally, for 6-8 minutes or until the pasta is cooked to your liking. Remove from heat and drain in a colander, reserving 1/2 a cup of the pasta water. 

2. Meanwhile, heat the oil in a large, deep fry pan over medium heat and swirl to coat. Add the zucchini pieces and cook, stirring frequently, for 2 minutes. Add the onion and garlic and stir all together for another 2 minutes. Pour in the tomato paste and chilli and stir well to combine. Gradually pour in the 1/2 cup pasta water you reserved, just a couple tablespoons at a time and continue stirring until the water is absorbed. Reduce the heat to a simmer and add the cooked pasta, prawns, cherry tomatoes, herb/s and cheese. Stir until the pasta is warmed through and all ingredients are combined. Remove from heat. 

Divide pasta evenly into 4 bowls and serve with extra herb/s on top, as well as a generous pinch of ground black pepper, if desired. 

Serves / 4 

Total Preparation time / around 15 minutes 

Total Cooking time / 15-20 minutes 

x Emily 

QUINOA & TURKEY SALAD

This recipe just came to me as I was shopping for turkey mince this morning. Nothing makes me feel as full as quinoa, due to its high protein content. This wonder seed is also full of iron, magnesium and fibre, which makes it a great choice for vegetarians out there. The fresh or dried thyme is optional, however I urge you to include it, as this herb is a perfect paring with the turkey. Use ground black pepper instead of salt to flavour the turkey. You could add more vegetables to this salad if you wish, such as cucumber, green beans, etc. I find that with the avocado and herb/s in the dish there is no need for a dressing. 

Ingredients

• 1/2 cup quinoa, rinsed and drained twice
• 1 teaspoon rice bran oil 
• 1 garlic clove, finely chopped or crushed 
• 500g lean turkey mince
• Optional - 1 teaspoon fresh or dried thyme
• a generous pinch of ground black pepper
• 150g cherry tomatoes, halved
• 150g baby spinach, washed & drained 
• 1 small avocado, diced
• 1/2 cup fresh herbs, such as basil, parsley, chives and/or coriander 

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 10-12 minutes or until the water is absorbed. Fluff the cooked quinoa with a fork, then leave to cool slightly for a few minutes. 

2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the garlic and stir for 1 minute. Add the turkey mince to the pan along with the thyme (if using). Stir often, breaking down any lumps that form in the mince, until the mince is just cooked. Sprinkle the pepper on top and stir well, then leave to sit for 2 minutes. 

3. Prepare the salad by combining the tomatoes, baby spinach, avocado and herb/s in a large salad/serving bowl. When the quinoa and turkey are ready, add to the bowl and toss well to combine. Serve warm, with a pinch more pepper if desired. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

PUMPKIN NACHOS

It was a cooler day in Brisbane today and as a result my taste buds were craving something warm and hearty. I started roasting pumpkin to put in a salad but after a few minutes in the oven I decided that the pumpkin's future was going to be as a 'dip' or 'sauce'. I used broken taco shells as a nacho chip, however you could also use mountain wraps cut into triangles. I love how simple and hearty this meal is. If you do not have the spices listed in the ingredients list below, use what you have on hand, such as ground black pepper, dried herbs, fresh herbs, etc. 

All you need to make this recipe is an oven, half a kilo of pumpkin and a little creativity. 

Ingredients

• 500g pumpkin (any type), peeled & cut into even 2cm pieces
• 1 tablespoon rice bran oil
• 2 garlic cloves, peeled & finely chopped
• 1/4 - 1/2 teaspoon ground chilli / chilli flakes
• 2 teaspoons ground paprika
• 1 teaspoon ground sage 
• 8 taco shells or 4 mountain wraps, cut into small chip pieces
• 80g feta, crumbled or chopped into small pieces 

Cooking 

1. Preheat a fan force oven to 220 degrees celsius. Line a baking tray with baking paper. 

2. Combine the pumpkin in a medium bowl with the oil, garlic and whatever spices you are using. Toss well to combine then spread the pumpkin out in a single layer on the prepared tray. Roast for 20 minutes, then remove from the tray and place the pumpkin back into the bowl you used to toss the ingredients. 

3. Spread the corn chips in a single layer on the now empty oven tray and sprinkle 1/2 of the feta on top. Bake in the oven for 5 minutes. 

4. Whilst the chips are baking, mash the roasted pumpkin with a fork, adding in 1/4 of the remaining feta. '

Serve the pumpkin 'dip' / 'sauce' in a bowl with the feta left over on top and the baked chips on the side. 

Serves / 4 

Total Preparation time / 10 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 

SALT & PEPPER TURKEY QUINOA SALAD

Recipes come from the oddest places, if you keep your eyes and mind open. I was relaxing on the beach this Saturday after a brutal but rewarding week of work and renovating and stumbled upon this summery recipe. Where did I find it, you may ask? To answer this question you need to understand one thing about me. I hardly ever read gossip websites, I never watch reality tv shows (unless they are renovation or food related!) and I am about 5-10 years behind which celebrity is dating whom. That being said, when I am truly in need of relaxing, I buy a gossip magazine (usually Who or OK) and sit alone on the beach reading it cover to cover. Call it an indulgence, a guilty pleasure, whatever you wish. I cherish this time of escapism. And in this pages of Who's most recent addition was one recipe, which turned out to be delicious, packed with protein and healthy. 

Ingredients

Salad

• 1/2 cup quinoa, rinsed and drained twice
• salt & pepper 
• 400g turkey fillets, cut into 2 even portions
• 1 tablespoons coconut oil 
• 2 large handfuls of kale, shredded 
• 1/4 large iceberg lettuce,  shredded
• 200g green beans, trimmed & cut into small pieces
• 1 pink lady apple, thinly sliced
• Optional - 1/2 cup fresh herbs, such as parsley, mint and/or coriander 

Dressing

• the jest & juice of 1 large lemon
• 2 tablespoons olive oil
• 1 large garlic clove, finely chopped or crushed
• 1/4-1/2 teaspoon dried chilli flakes

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 15 minutes or until the water is almost all absorbed. Add the kale to the pan and cover, cooking for a further 2 minutes. Remove the quinoa & kale from the stove and rinse well with cold water, then drain and set aside. 

2. Whilst the quinoa is cooking, prepare the turkey by massaging a small amount of salt and pepper into each fillet. 

3. In a medium frypan heat the coconut oil over medium heat. Add the fillets and cook for 2 minutes each side, then add 1/3 cup of water, cover with a lid, turn the heat down to low and cook for 5 minutes. After this time, turn off the heat and keep covered for 5 minutes. 

4. Meanwhile, make the dressing by combining all ingredients in a small bowl and whisking well to combine. Season to taste and a splash of water at a time if the dressing seems too thick. 

5. Slice the cooked turkey into thin strips. Place the quinoa and kale in a large serving bowl, then top with the shredded lettuce, beans, apple slices and herbs, if using. Drizzle the dressing over the top and toss well to combine. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

ROLLED OAT & CACAO BLISS BALLS

I often fail miserably to have just one of these bliss balls a day, however I try never to go over two a day. Thess balls were inspired from a delicious batch a lovely client gave me to sample a few weeks ago. If you do not have a food processor handy, not to worry. Instead you can just mix all the ingredients together in a large bowl; your bliss balls will take on a chunkier texture that is equally as nice as a smooth consistency. I often find myself doubling the recipe so I have lots of these treats in the fridge! You could use puffed rice or puffed quinoa instead of oats. 

Ingredients

• 1 1/2 cups rolled oats (or gluten-free rolled oats if celiac)
• 2-3 heaped tablespoons raw cacao (depends on how chocolatey you want it!)
• 1/4 cup organic maple syrup or honey 
• 2 heaped tablespoons natural peanut butter (contains only peanuts)
• 1 heaped tablespoon hulled tahini (or substitute for another tablespoon of peanut butter)
• pinch of sea salt
• 1-2 tablespoons coconut oil (in liquid form)
• 1/4 cup water 
• Optional- 2 heaped tablespoons of protein powder (I use rice or pea protein powder) 
• Desiccated coconut - to roll balls in 

Method

1. Process all the ingredients in a food processor until well combined. If the mixture is too dry, add additional water; 1 tablespoon at a time to the processor and stir. (Without a food processor: stir all the ingredients in a large bowl until well combined. Add more water if needed). 

2. Pour a layer of desiccated coconut on a serving plate. With wet hands roll each ball then roll in the coconut. Place in an airtight container and refrigerate until ready to eat. 

Makes / 12-13 medium balls 

x Emily 

HOMEMADE SEED CEREAL

Below is a muesli recipe I made up in 10 minutes before rushing out of the house on a Sunday am. You can make this cereal gluten-free by using puffed corn instead of oats. I tend to steer clear of dried fruit in my cereal or muesli, due to its high sugar content. I like to use several different seeds and one or two types of nuts to fill me up at breakfast time. I have tried to keep the ingredient list small here, as I know that the idea of making your own cereal can seem time consuming and daunting. However I urge you to try, as this homemade cereal takes a maximum of 10 minutes! I know that flax, chia, sunflower and pumpkin seeds can appear to be expensive, but if they are bought in bulk they last for a very long time and consuming them comes with numerous health benefits. 

For example, did you know that chia seeds expand in your stomach, making you feel full for longer and therefore resulting in you eating less?  Flaxseeds are acclaimed for burning body fat, as they speed up your metabolism and are full of fibre and omega-3s. Sunflower seeds contain copious vitamins and minerals, including vitamin E, B1, B6 & B3 as well as magnesium and folate. Pepitas or pumpkin seeds contain a very wide diversity of antioxidants including vitamin E and are a great source of the minerals zinc, iron, magnesium and phosphorus. This is a very small snapshot of only a few of the many benefits these seeds provide you with, hence my use of them in this muesli and in every different muesli I make.

Ingredients

• 200g rolled oats or 170g puffed kamut or 170g puffed corn (for a gluten-free option)
• 100g puffed rice
• 50g flaxseed or LSA 
• 50g sunflower seeds
• 50g pumpkin seeds (pepitas)
• 50g chia seeds
• 150g almonds, roughly chopped
• 2 teaspoons ground cinnamon

Preparation

1. Place all ingredients in a large bowl and stir well to combine. 

Store in a sealed container and serve with 1/2 cup (125ml) milk of your choice (I like unsweetened almond milk) or 100g full-fat greek yoghurt 

Serving size / makes 10 serves 

Total Preparation time / maximum 10 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 

GINGER BEEF with VERMICELLI NOODLES

Another vermicelli salad & meat dish; like I said in my last blog post I could eat this type of food for the rest of my life. You can swap the vegetables in the ingredients list around for what you have in your fridge; perhaps carrots, red cabbage, beans and / or radishes could make the list. I cannot eat vermicelli without a dressing of some sort, so here is my simplest, lowest calorie dressing for you. Again, this started out as a Michelle Bridges recipe, however it has been greatly adapted to fit the ingredients available in my kitchen and to lower the calorie intake.

Ingredients

• 60g vermicelli noodles
• 3cm fresh ginger, finely grated
• 1 teaspoon soy sauce
• 2 teaspoons rice bran oil / sesame oil
• 400g lean beef fillet, cut into even strips
• 1 lebanese cucumber (150g), finely chopped
• 1 tomato (120g), finely chopped
• 70g bean sprouts
• 10g green shallots, finely chopped
• 1/4 cup fresh coriander leaves (10g), finely chopped
• 1 tablespoon soy sauce
• 1 teaspoon fish sauce 
• 1 lime, juiced 

Cooking 

1. Bring a small saucepan of water to the boil and add noodles. Cook, breaking apart the noodles with a fork for a few minutes or until just tender. Remove from heat and drain under cold water. Set aside. 

2. Meanwhile, combine the ginger, 1 teaspoon soy sauce and 1 teaspoon oil in a medium bowl. Add the beef strips and stir well to combine. Leave to marinate for 5 minutes. 

3. Whilst the steak is marinating, toss the cucumber, tomato, sprouts, shallots, coriander and cooked noodles in a large serving bowl. Make the dressing by stirring the 1 tablespoon soy sauce, fish sauce and lime juice in a small bowl. 

4. Once the steak has been left for 5 minutes, heat a non-stick frying pan over medium heat and add the other teaspoon of oil. Add the steak to the pan and cook, stirring frequently, for 2-3 minutes or until the steak is rare. Turn off the heat and leave the steak to cook for a couple more minutes in the pan. 

5. Add the cooked steak to the noodles and drizzle the dressing on top. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 15 minutes 

Total Calories / 459 a serve 

x Emily