OKONOMIYAKI - JAPANESE OMELETTE

This is easily the tastiest omelette I had ever made and the meal that I make most frequently in my kitchen. It is a great go to dish as you just stir all the ingredients together and c00k on the stove. I usually use whatever vegetables I have in the house, such as red cabbage, wombok, leek, grated zucchini, mushrooms, etc. The recipe below is very simple and is the one I have been using for the past several weeks. It's hard to eat this omelette without the kewpie mayonnaise so if you want to use some, use sparingly! I prefer this mayonnaise to kecap manis or Okonomiyaki sauce, as these sauces contain a lot of sugar. 

INGREDIENTS 

• 8 eggs, preferably free range
• 3/4 cup plain flour (I use gluten free) 
• 1 1/2 cups water
• 1 potato (300g), finely grated
• 1 large carrot, finely grated
• 1/4 cup of fresh herbs, roughly chopped, such as chives, coriander, basil, mint or a combination of a few 
• 2 spring onions, finely chopped 
• ground black pepper 
• 2 teaspoons rice bran oil
• Optional- Japanese Kewpie mayonnaise to serve (available in the asian food section in most supermarkets)

COOKING 

1. Beat together the eggs, then add the flour, water and grated potato. The consistency of the batter must be similar to that of pancake mixture. If need be, add more flour and/or water to achieve this. 

2. Add the carrot, herbs, spring onions and pepper to the batter and stir well to combine. 

3. Heat a medium non-stick frying pan on medium heat and add . Pour one quarter of the batter into the pan (this should cover most of the base of the pan). Cook for around 3-4 minutes each side. If it is too difficult to flip the entire omelette, break it into half. Continue this process until no batter remains. 

4. To serve- drizzle a small amount of kewpie mayonnaise over each omelette. (You can use as much or as little of these condiments as you wish. I find that a little goes a long way!). 

Serves / 4 / 1 omelette per person
Total Preparation time / 15 minutes 
Total Cooking time / under 20 minutes 

x Emily 

MINCE, BASIL & RED KIDNEY BEANS

This is what I would call a classic Chris meal (my fiancee) as it contains only two major ingredients: meat and vegetables. Not a fan of lamb myself (I personally do not like the taste) I prefer this simple, low carb dinner with beef however after grabbing lamb mince by accident the other day I had no choice but to cook with it. Chris informed me that lamb works just as well in this recipe. I love the colours of this dish; the bright orange of the carrot, the deep purple of the kidney beans, the vibrant red of the tomatoes and the striking green of the basil. 

The secret ingredient here is smoked ground paprika- you must add it! It gives the dish a woody yet mildly spicy aroma. 

INGREDIENTS

• 1 x 400g tin red kidney beans, rinsed and drained well
• 1 large carrot, roughly chopped
• 2 medium tomatoes, roughly diced
• 1 medium red capsicum, finely chopped
• 1 garlic clove, finely diced
• 1 teaspoon rice bran oil 
• 500g extra lean beef / lamb mince
• 2 teaspoons smoked ground paprika 
• 2 tablespoons finely chopped fresh basil, plus extra to serve 

COOKING 

1. Heat olive oil in a large frying pan over medium heat and swirl to coat well. Add garlic and stir for 1 minute or until garlic is soft. Add mince, smoked paprika and 2 tablespoons chopped basil and stir continuously until the beef has browned and no meat lumps remain. 

2. Add carrot and capsicum and stir to combine, then cover for 3 minutes to cook. Remove from heat and place in a large serving bowl. Add red kidney beans and tomato and toss to combine. Top with basil leaves, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 
Total Cooking time / 12 minutes 

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 

CHICKPEA, BACON & ALMOND SALAD

This salad initially started off as a Lentil & Bacon salad, made with tomatoes, red onion, sheep's pecorino cheese and a vinegary dressing. Having none of these ingredients in the kitchen the other day, I opted for a green type of salad with cooked bacon and toasted almonds thrown in. My little secret to avoiding salad dressings is to toast nuts or seeds and scatter them on top of salads for a bit of texture and a whole lot of flavour. I use sunflower seeds, pepitas, coconut chips, almonds, cashews, you name it. You could serve this salad sans (without) bacon and add a hard boiled egg or some more chickpeas to buff it up. I try to add meat to salads as it is a sneaky way for me to get my partner Chris to eat salads. Also omitting the lettuce makes him more partial to them. As the weather cools down at night, this warm salad is perfect for a light fall dinner. 

INGREDIENTS

• 80g bacon with fat removed, finely chopped
• 1 x 400g tin chickpeas, washed & drained
• 1/2 a large green capsicum, finely chopped 
• 1 lebanese cucumber or 1/2 a continental cucumber, roughly chopped
• 1/2 an avocado, finely diced 
• 1/4 cup almonds, whole or halved, toasted 
• Optional-a handful of watercress

COOKING 

1. Heat a small frying pan over medium-high heat. Add bacon pieces when pan is hot and dry fry (using no oil) for 2-3 minutes, stirring frequently, until the bacon is golden. 

2. Meanwhile, combine the chickpeas, capsicum, cucumber and avocado in a medium to large salad serving bowl. 

3. When the bacon has cooked, remove from heat and leave to cool for a few minutes before adding to the salad. Dry fry the almonds in the bacon pan over medium heat until toasted (you will be able to tell this when the air is fragrant with the smell of almonds). Remove from heat and toss the almonds and bacon in the salad bowl. 

Serves / 2 for a very substantial meal 

Total Preparation time / 10 minutes 

Total Cooking time / 5 minutes 

x Emily 

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 

MEXICAN PORK with a CORN SALAD

I have recently started eating pork, which I used to associate with being full of fat, until recently discovering that lean pork mince and fillets are actually lower in fat than both beef and chicken mince. This recipe was adapted from a Michelle Bridges recipe titled 'Cajun Pork'. I used apple cider vinegar to make the salad, whereas Bridges (or her dieticians) opt for light sour cream to tie together her coleslaw. I love the sourness of apple cider vinegar. In addition it is low in sugar (much lower than balsamic vinegar) and assists in correcting acid issues in the body, essentially making your body digest food better. Give it a try by replacing white/red or balsamic vinegars with apple cider. 

Ingredients

• 3 corn on the cob, husks & silks removed and corn kernels cut 
• 1 large carrot (120g), grated
• 1 medium green capsicum, roughly chopped
• 2 large tomatoes, roughly diced 
• 3-4 green shallots, finely chopped 
• 2 tablespoons apple cider vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon rice bran oil
• 5 teaspoons taco seasoning 
• 400g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn kernels and cook for 2 minutes in boiling water. Remove from heat and drain in a colander over running cold water. 

2. Stir the apple cider vinegar, dijon mustard and 1 teaspoon taco seasoning in a small bowl. Add some ground black pepper and a few tablespoons of water to thin out the dressing. Drizzle 3/4 of the dressing over the top of the salad. 

3. Heat the oil over medium heat in a medium frying pan and swirl to coat. Rub the remaining 4 teaspoons taco seasoning on both sides of the pork fillets. Place the pork in the pan and cook for 3 minutes each side. After this time turn off the stove and leave the pork to continue cooking in the heat for at least 2 minutes. Remove from heat and slice the pork thinly. 

4. Serve the pork slices on top of the salad and drizzle with the extra salad dressing and pan juices. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes