BROWN RICE with TOFU & BROCCOLI

I love creating and eating vegetarian meals. Brown rice with tofu & broccoli is a favourite of mine, as it is so easy to make and very filling, due to the plentiful amount of protein that tofu contains. Make sure to follow step 1 and 'dry out' the tofu first or it will not hold its shape when cooking. If you are not a fan of tofu, you could substitute for 2 eggs and make an omelette or cook 400g chicken breast. 

INGREDIENTS

• 400g firm tofu, halved 
• 1 cup brown rice
• 1 head of broccoli, stalk & florets roughly chopped 
• 1 tablespoon extra virgin olive oil
• paper towel
• 2 spring onions, finely chopped, plus extra to serve 
• 1 garlic clove, finely chopped or crushed 
• 2 tablespoons soy sauce 

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, bring the rice and 2 1/2 cups of water to the boil in a medium saucepan over high heat, covered with a lid. Once boiled, reduce to a simmer and place a small colander or sieve with the broccoli florets & stalk on top of the pan, covered. Leave to steam for around 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 continue to cook the rice, covered for another 10 minutes or until all water is absorbed and rice is tender. 

3. Once the tofu has sat for 25 minutes, chop into slim, even strips. Heat the 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. 

4. Lower the heat on the stove to low, then add the 2 spring onions and garlic, stirring to cook for 2 minutes. Next add the cooked broccoli, cooked rice, cooked tofu and soy sauce and stir gently over low heat until all ingredients are combined. 

Divide the rice into 4 bowls, then sprinkle extra spring onions on top, if desired. 

Serves / 4

Preparation & Cooking Time / around 35 minutes 

x Emily 

PRAWN & VEGETABLE RICE NOODLES

I love eating prawn vermicelli salads when I go out to Vietnamese restaurants. Making your own is actually very easy and cheaper! I like to buy ready made prawns, that is, prawns that have already been peeled and deveined themselves, if I am time poor. Otherwise super fresh prawns will do, they will just require a little more prep time to remove their shells, tails and faeces track. I love the thicker rice noodles, but you could substitute for vermicelli. As there are only 50g cooked noodles per serving, the carbs are relatively low and the meal is light. Add whatever vegetables you have on hand that can be eaten raw. 

INGREDIENTS

Noodles 

• 250g uncooked prawns, peeled, deveined & washed
• 2-3cm fresh ginger, finely chopped
• 1 garlic clove, finely chopped
• 1/2 - 1 teaspoon chilli flakes
• 2 spring onions, plus extra to serve, finely chopped
• 1 teaspoon sesame oil 
• 100g pad thai rice noodles (thicker than vermicelli)
• 150g green beans, trimmed and cut into small pieces 
• 1 large carrot, grated 
• 1 lebanese cucumber or 1/2 a continental cucumber, diced
• Optional - a handful of fresh coriander leaves, washed & roughly chopped 

Dressing 

2 teaspoons fish sauce 

the juice of 1 large lime

2 tablespoons soy sauce

1 tablespoon apple cider vinegar

1 teaspoon honey

2 tablespoons water 

COOKING 

1. Marinate the prawns with the ginger, garlic, chilli, spring onions and oil in a medium bowl. Place in the fridge until step 4. 

2. Meanwhile, bring a medium saucepan filled halfway with water to the boil, covered. Once boiled add the noodles and cook for 3-4 minutes or until the noodles are tender but not mushy. Remove from the heat and drain the noodles in a colander under cold running water, separating the noodles with a fork. 

3. Make the dressing by combining all ingredients in a small bowl and stirring to combine. 

4. Heat a small to medium fry pan over medium-low heat. Once warm add the prawns and cook, stirring, for 2-3 minutes or until the garlic and ginger is cooked and the prawns are pink in colour. Remove from heat. 

5. Place the cooked prawns in a large serving bowl with the cooked noodles. Add the beans, carrot, cucumber, a handful of spring onions and coriander, if using and toss well to combine. Drizzle the dressing over the top and toss again. 

Serves / two 
Total Preparation time / max 15 minutes (longer if you need to prepare the prawns yourself) 
Total Cooking time / 15 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 

GRILLED TUNA BROWN RICE SALAD

Creating more recipes that use fish has been a fun challenge for me. I have found myself loving tuna steaks and wanting to cook with them a couple times a week. This salad includes a small amount of brown rice, however you can omit the rice for a super light meal. Just make sure that without the rice you do not get hungry after dinner and snack on something else! 

Ingredients

Salad

• 1/2 cup brown rice
• 2 large handfuls of lettuce or baby spinach or mixed 
• 1 large tomato, thinly sliced
• 100g green beans, trimmed and chopped into small pieces
• 120g continental or Lebanese cucumber, diced
• 1 spring onion, finely chopped
• 30g reduced-fat feta, crumbled 
• 250g tuna steak, cut in half 
• 1 teaspoon extra virgin olive oil 
• aluminium foil 

Dressing

• 2 tablespoons soy sauce
• 1/2 teaspoon chilli flakes
• 1 spring onion or 2 tablespoons fresh chives, finely chopped
• 1 teaspoon fish sauce
• 2 tablespoons water 

Cooking 

1. Bring the rice and 1 and a 1/4 cups of water to the boil, covered, then simmer for 8 minutes or until all water is absorbed and the rice is tender. Remove from heat. 

2. Meanwhile, prepare the salad by chopping and tossing the lettuce, tomato, beans, cucumber, spring onion and feta in a large serving bowl. 

3. Make the dressing by pouring all ingredients into a small bowl and stirring. 

4. Stir the tuna steak with the olive oil. Bring either a grill plate or a frying pan to high heat. Add the tuna and leave to cook for 2 minutes each side. After this rest the cooked tuna for 2 minutes wrapped loosely in the al foil. Once the 2 minutes are up, carefully slice the tuna. 

Add the brown rice and tuna to the salad and lightly toss. Drizzle the dressing on top and divide into 2 bowls. 

Serves / two 

Total Preparation & Cooking time / max 20 minutes 

x Emily 

ORANGE & POPPYSEED PANCAKES

I love using citrus zest in place of sugar to add flavour to otherwise bland ingredients. Take these Orange & Poppyseed pancakes. Without the orange rind and poppy seeds, this recipe is are dangerously close to producing standard, run of the mill pancakes. Add some orange zest & juice with a sprinkling of poppy seeds and enter the flavour. 

INGREDIENTS

• 1 cup self-raising flour (or gluten-free self-raising flour if intolerant)
• 2 tablespoons poppy seeds
• 1 tablespoon natural maple syrup (not 'flavoured' maple syrup)
• 1 cup reduced-fat cows milk (or lactose-free, soy or unsweetened almond or oat milk if intolerant to dairy)
• a dash of vanilla essence 
• 1 free range egg, lightly beaten
• the zest and juice of a medium orange 
• extra virgin olive oil spray or 2 teaspoons extra virgin olive oil 

COOKING 

1. Combine the flour and poppy seeds into a large bowl. Make a well or hole in the centre. Pour the syrup, milk, vanilla, egg and orange zest & juice in a medium bowl into the well and stir well to combine. 

2. Heat a pancake pan or medium non-stick frying pan on medium-low heat and add cooking oil spray or 1 teaspoon olive oil. Using a 1/4 cup as a measurement, spoon the mixture into the pan in droplets and create circles. (However big you want to make the pancakes is up to you- I find that it is easier to cook them if they are slightly bigger than pikelets but smaller than pancake size). Turn each pancake over when bubbles begin to appear on the surface. Keep the pan on medium-low heat. Cover to keep warm and repeat until all batter has been used. 

These pancakes have enough flavour so there is no need to serve with any syrup! You can reserve some of the orange zest and poppy seeds and serve with these sprinkled on top, if desired. 

Serves / 4 
Total Preparation & Cooking time / around 15 minutes 

x Emily 

VEGETARIAN POTATO PATTIES TWO WAYS

There is something so fun and enjoyable in making patties. I've made these vegetarian patties a few times and after careful experimenting I have split them into two different, yet quite similar, recipes; Potato & Lentil Patties and Sweet Potato & Chickpea Patties. I like to make both recipes so that I have a large batch of 16 patties to serve for lunch and dinner for several days. Whilst this recipe does take over one hour to prepare and cook, if you've got the time it is a great way to use up old potatoes and is a very hearty vegetarian meal that can be frozen for later use. As for the tinned chickpeas and lentils, this is all I'll say; whilst it would be wonderful if we could all take an extra 45 minutes to one hour out of our days to cook legumes from scratch, this is first and foremost an easily accessible blog, hence the recipes should reflect that and therefore I have gone with the shortcut option out of a tin. 

INGREDIENTS for Potato & Lentil Patties 

• 800 sebago potatoes, roughly chopped into small pieces
• 1 x 400g tin of brown lentils, rinsed & drained 
• 1 medium carrot, grated
• 1/2 brown onion (60g), chopped finely
• 1 large garlic clove, finely chopped or crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon tahini
• 1 egg, preferably free range
• 2 tablespoons olive oil

INGREDIENTS for Sweet Potato & Chickpea Patties 

• 800 sweet potato, roughly chopped into small pieces
• 1 x 400g tin of chickpeas, rinsed & drained  
• 1 medium carrot, grated
• 1/2 brown onion (60g), chopped finely
• 1 large garlic clove, finely chopped or crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon tahini
• 1 egg, preferably free range
• 2 teaspoons olive oil

COOKING

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

2. Bring a large saucepan of water to the boil with the type of potato you chose, covered. Once boiled, cook for around 10 minutes or until the potatoes are tender. Drain well in a colander with cold water. Mash in a large bowl until smooth. 

3. Add the chickpeas OR lentils, carrot, onion, garlic, cumin, coriander, tahini and a pinch of sea salt & ground black pepper. Mash well to combine, then add the egg and mash again. 

4. Taking around a heaped 1/3 of a cup of the combined mixture, shape into 8 individual patties. 

5. Heat a large frying pan over medium-high heat and add 1 teaspoon of olive oil at a time. Cook patties in two batches, 4 at a time (replenishing the oil each time), for around 5 minutes on each side or until golden brown. Make sure to press the patties down with a spatula when you first place them in the pan. NB: Take extreme care when flipping the patties, as they are fragile and can break easily. 

6. When all patties have been browned, place on the prepared baking tray and bake in the oven for around 30 minutes or until they are heated through. Serve with a side salad. 

Makes / 8 large patties 
Serves / 4 = 2 large patties each alongside a side salad 

x Emily 

BAKED BARRAMUNDI with MUSTARD & LEMON

In my effort to cook more fish, I created this baked barramundi dish. Super simple to make, it requires next to no time in the kitchen as the 1 hour prep and cooking time is made up of 25 minutes of marinating, 25 minutes of baking in the oven. Therefore it is a great recipe for those who are time poor or who do not like the kitchen. In addition it is a very healthy, super light dish, perfect for dinner. 

INGREDIENTS

• 2 tablespoons dijon mustard
• the juice of 1 medium lemon
• 1 teaspoon extra virgin olive oil
• 2 spring onions, finely chopped
• a generous sprinkling of ground black pepper
• 500g barramundi fillets, skin & bones removed
• a baking dish, around 25cm x 15cm or bigger

Side Salad

• 1 large tomato, roughly chopped
• 1 medium carrot, grated
• 2 generous handfuls of lettuce
• 100g green beans, trimmed and roughly chopped
• 1 ripe avocado, diced 

COOKING 

1. Combine the mustard, lemon, oil, spring onion, pepper and a tablespoon of water and stir well to combine. Brush or pour onto the barramundi fillets then marinate in the fridge for 25 minutes. 

2. Preheat a fan forced oven to 180 degrees celsius. 

3. Whilst the barramundi is marinating, make the salad by combining all ingredients and tossing well. 

4. When 25 minutes is up, place the marinated barramundi in a single layer in the baking dish. Bake in the oven for 25 minutes. Remove from the oven after this time and check that the fish is cooked by lightly shredding the biggest piece with a fork; if the flesh is white in the middle of the piece, the fish is cooked. 

Divide the salad and barramundi into 4 servings and serve the fish on top of the salad. Season with extra pepper if desired. 

Serves / 4

Total Preparation & Cooking time / 1 hour, including the 25 minutes marinating time and the 25 minutes cooking time. 

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 

SHEPHERD'S PIE

This recipe is actually quite simple to my Bolognese recipe, plus & minus a few ingredients and the pasta of course. The sliced potatoes on top are different from the traditional mashed potatoes, however I wanted to make the top layer fuss-free. You can add some cheese to the sliced potato and rosemary for some calcium. Shepherd’s pie is the ultimate meat dish for my husband and perfect for a winter's night.

INGREDIENTS

• 2 teaspoons extra virgin olive oil 
• 1 medium brown onion, finely chopped
• 2 garlic cloves, finely diced or minced
• 500g extra lean beef mince
• 4 small to medium tomatoes (around 500g), diced 
• 2 medium carrots, peeled & diced
• 4 tablespoons fresh or dried rosemary
• 1 tablespoon Worcestershire sauce
• 500ml (2 cups) salt-reduced beef stock
• ground black pepper
• 1 cup peas, fresh or thawed if frozen
• 2 large or 5 small Sebago potatoes (around 500g), peeled & sliced
• 40g reduced-fat grated cheese

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Lightly grease a deep ovenproof pan or casserole dish with 1 teaspoon olive oil. 

2. Heat a large, deep frying pan over medium heat, adding the remaining teaspoon of oil and swirling to coat the pan. Add the onion and garlic and cook, stirring, for 2 minutes or until the onion is starting to soften. Add the beef mince and cook, breaking apart the lumps with a metal spoon, for around 5 minutes or until all mince is browned. Add the tomatoes, carrots, 2 tablespoons of rosemary, Worcestershire sauce, beef stock and a generous pinch of pepper and stir well. Bring to the boil, then simmer, covered, for 10 minutes. Remove the lid, add the peas and simmer, covered for another 10 minutes. Remove from heat. 

3. Meanwhile, place the potato slices on a large plate and cover with glad wrap. Place in the microwave on high for 5 minutes. Remove from the microwave. (If you do not have a microwave or do not want to use on, steam the potatoes in a boiling saucepan of water for just a couple of minutes as you want the potato to be just warmed up, not mushy). 

4. Once step 2 has been completed pour the beef and vegetable mixture into the prepared ovenproof pan and top with the sliced potatoes. Sprinkle 2 tablespoons of rosemary and the grated cheese (if using) on top of the sliced potatoes. Cook for 50 minutes in the oven or until potatoes are slightly golden brown. Remove from heat and serve warm. 

Serves / 4 

Total Preparation time / around 20 minutes 

Total Cooking time / 1 hour 25 minutes 

x Emily 

BEETROOT, LENTIL & SUMAC SALAD

When the weather gets hotter and the days get longer, I like to get creative with salads, much to my husband's horror. Now, salad can be very boring and mundane if you just use the same ingredients every time, the token tomato, lettuce, cucumber and store bought dressing. However, if you get imaginative and add beans, lentils, eggs etc, your salad can turn into a main meal. Which is what I did the other afternoon. I highly recommend buying the spice sumac to flavour some of your salads. Sumac is a Middle Eastern spice that grows wild in the mid-east and Italy. It is purple in colour and has a sharp, sour lemon taste- don’t let this put you off though! It is superb in salads and is also used as a seasoning for meat. One teaspoon is all you need. If you are a vegan or do not eat eggs, substitute the hard boiled eggs for 1 ripe avocado. 

 INGREDIENTS

• 3 medium or 2 large beetroot, peeled, ends trimmed and cut in half or quarters to cook faster 
• 4 eggs, preferably free range
• 1 x 400g tin of brown lentils, rinsed and drained
• 1 large tomato, sliced into thin wedges
• 2 large handfuls of lettuce (I like to use mixed lettuce)
• 1 teaspoon ground sumac
• 80g reduced-fat feta, crumbled
• Optional- if not using eggs, 1 ripe avocado, roughly chopped 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius and wrap the beetroot halves in foil. Cook for 25-30 minutes or until beetroot is tender (that is, you can slice the beetroot with a knife easily). Remove from oven and leave to cool for 5 minutes, then remove the foil and slice beetroot into thin wedges. 

2. Meanwhile, bring a small saucepan of water with the eggs to the boil, covered. Once boiled continue to cook for 5 minutes, then turn off the stove and rinse the eggs under cold water. Let them sit in the cold water for a few minutes, as this will stop them from cooking further and cool them down so they can be peeled. 

3. Prepare the lentils, tomato, lettuce, sumac, feta and avocado if using in a medium to large bowl. Toss well. 

4. Peel the eggs and cut into halves or quarters and place on top of the salad. Serve hot or cold.  

Serves / 4
Total Preparation & Total Cooking time / around 40 minutes (including roasting the beetroot)

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 

CHICKEN OR TOFU STIRFRY with GREENS & CASHEWS

I love adding nuts to stirfries, as they add so much texture and flavour. I feel the same way about lemongrass, but I have to be careful to sneakily put this ingredient in, as my husband hates it! If you have a family member who feels this way about lemongrass too, omit it from the dish, as you will have enough flavour with the oyster sauce, ginger and garlic. Feel free to use tofu if you are vegetarian or not feeling the chicken as it is a great substitute. 

INGREDIENTS 

• 500g chicken breast, cut into even sized pieces or 500g firm tofu, cut into even strips 
• 2 tablespoons oyster sauce 
• 3cm fresh ginger, grated 
• 1 garlic clove, finely diced
• 2 teaspoons extra virgin olive oil
• 1 spring onion, finely chopped
• 1 bunch pak choy, roughly chopped 
• 1 head of broccoli, including the stalk, cut into florets
• 10cm fresh stick of lemongrass, finely chopped
• 2 tablespoons unsalted cashews, even whole or roughly chopped

COOKING 

1. Combine the chicken strips or tofu, oyster sauce, ginger and garlic in a medium bowl and toss well. Heat a medium to large frying pan over medium heat and add 1 teaspoon olive oil, swirling to coat the pan. Add the chicken, stirring constantly, until the chicken colours and no pink flesh remains. If cooking tofu, arrange the strips in a single layer and cook for 2 minutes each side or until slightly golden. Take care when flipping the tofu to not break it. 

2. Remove the chicken or tofu from the pan when it has cooked and cover to keep warm, placing in a large serving bowl. Adjust the heat to medium-low and add the spring onion, pak choy, broccoli florets and lemongrass. Stir fry for 4 minutes or until the broccoli is just tender but not mushy. Add the cashews and stir-fry for one minute, just until heated through. 

4. Remove the vegetables from the pan and add to the chicken or tofu in the serving bowl. Toss well to combine. 

Serves / 4
Total Preparation time / 10-15 minutes 
Total Cooking time / around 15 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 

MAPLE SYRUP PANCAKES

Pancakes: not always bad for you! They can be, if you serve them alongside ice cream, chocolate, pure cream and knobs of butter. However, just a couple homemade pancakes with a side of fruit can be healthy and delicious at the same time. I like adding the maple syrup to the batter as it gives it more flavour. Also, when you put the syrup in the batter you do not need to add maple syrup to the cooked pancakes, which can result in a lot of extra calories when the maple syrup is poured on at liberty! Cooking pancakes are a great way to cook for both your kids and yourself on a weekend morning. I have very fond memories of my Dad making pancakes and pikelets for us every Sunday morning when I was growing up. I'm sure my mum would have loved when Sunday rolls around, as it was only of the only times he cooked! 

INGREDIENTS

• 1 cup self-raising flour / gluten-free self raising flour for the intolerant or allergic 
• 1 egg, lightly beaten 
• 1 teaspoon vanilla essence 
• 1 cup reduced-fat cows milk (or soy, lactose-free, unsweetened almond or oat milk if intolerant to dairy)
• 3 tablespoons maple syrup
• 200g fresh strawberries, halved 
• extra virgin olive oil spray or 2 teaspoons 

COOKING 

1. Pour the flour, egg vanilla essence, milk and maple syrup in a large bowl and whisk well to combine until the batter contains no lumps. 

2. Heat a medium to large frying pan over medium-low heat and add 1 teaspoon of oil. Pour 1/4 cup of the pancake batter into the pan per pancake and cook until bubbles appear on the surface. Carefully flip the pancake and cook on the other side until the pancake is browned to your liking. Remove from the pan and cover, keeping warm whilst you repeat this process until no batter remains. The batter should make around 8 large pancakes. 

3. Serve with strawberries 

Serves / 4  = 2 pancakes each 

Preparation & Cooking Time /  30 minutes maximum 

x Emily 

SEARED TUNA with ASIAN GREENS

In my effort to eat more fish, tuna has become the star meat! I love how the taste of tuna steak is not the least bit fishy, especially when combined with Asian flavours. Here is my latest tuna creation; Seared Tuna Steak with Asian Greens. I really like adding edamame to stir frys, however if you are not a fan of soy beans or do not have access to them, you can use 1/2 a head of broccoli instead. I stress that everyone has different stove heatings and likes their tuna cooked differently, so cook it to your liking. In this recipe this tuna is cooked medium rare, not rare. 

INGREDIENTS

• 1/2 cup brown rice 
• 2 tablespoons kecap manis
• 2 tablespoons rice wine vinegar
• 1 tablespoon lime juice
• 1 garlic clove, finely chopped
• 2cm fresh ginger, grated
• Optional- 5cm lemongrass, finely chopped
• 1 teaspoon extra virgin olive oil 
• 2 x 150-200g tuna steak
• 1/2 a bunch pak choy, end removed and roughly chopped
• 1/2 a bunch buk choy, end removed and roughly chopped
• Either 1/2 a head of broccoli, finely chopped into even sized florets OR 100g edamame beans, shelled (weighed after shelling)
• 2 teaspoons sesame seeds
• 2 spring onions, finely chopped, to serve 

COOKING 

1. Bring the brown rice and 1 cup of water to the boil in a small to medium saucepan over high heat, covered. Once boiled, reduce to a simmer and cook for around 10 minutes or until all water is absorbed and the rice is just tender. 

2. Meanwhile, pour the kecap manis, vinegar, lime juice, garlic, ginger, lemongrass if using and 2 tablespoons of water into a mug or small jug and stir to combine. Set aside near the stove. 

3. Heat the olive oil in a medium frying pan over medium heat, swirling to coat. Add the tuna steaks and cook for 2 minutes each side. After this time return the tuna to the original side and pour the sauce mixture from step 2 over the top of the tuna. Cook the tuna for 30 seconds each side, making sure to cover it with the sauce. Remove the tuna from the pan, leaving the sauce in the pan and placing the cooked tuna onto your serving plates. 

4. Add the pak choy, buk choy and broccoli or edamame to the pan and cook, stirring often so that the sauce does not stick to the pan, for 3-5 minutes or until the vegetables are tender. Remove from heat. 

Serve each tuna steak with half of the vegetable sauce mixture and half of the rice. Sprinkle 1 teaspoon of sesame seeds and half of the chopped spring onions on top of each dish. 

Serves / 2 

Total Preparation time / max 15 minutes 

Total Cooking time / max 15 minutes 

x Emily