MEXICAN PORK with APPLE COLESLAW & CORN

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 my coleslaw, whereas Bridges (or her dieticians) opt for light sour cream. 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

• 1 large carrot (120g), grated
• 1 cup red cabbage (80g), roughly chopped
• 1 1/4 cups white cabbage (100g), roughly chopped
• 1 medium red apple (80g), grated
• 2 tablespoons apple cider vinegar
• 2 teaspoons dijon mustard
• 1 large corn on the cob (250g), husks & silks removed, cut into 4 even pieces
• 1 teaspoon rice bran oil
• 2 teaspoons taco seasoning 
• 450g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn pieces and cook for 5-7 minutes in boiling water until tender. Remove from heat and drain. 

2. Meanwhile make the coleslaw by tossing the carrot, two types of cabbage and apple together in a medium bowl. 

3. Stir the apple cider vinegar and dijon mustard in a small bowl. Sprinkle some ground black pepper and a few tablespoons of water to thin out the dressing. Stir 3/4 of the dressing into the coleslaw. 

4. Heat the oil over medium heat in a medium frying pan and swirl to coat. Brush or rub the 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. 

5. Arrange each plate with 1/2 of the coleslaw on the bottom, 1/2 of the pork slices on top, 2 corn pieces on the side and the 1/4 of the remaining dressing drizzled on top of the corn and/or pork. Serve warm. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

Approx calories / 510 per serve 

x Emily 

CARAMELISED PORK with APPLES & SWEET POTATO MASH

Another simple yet tasty recipe from Michelle Bridges’ body transformation program. Pork is not something I usually eat, unless it is Christmas time. However, ‘it is a very lean protein’, as my fiancée Chris and Michelle Bridges inform me. So I stepped out of my comfort zone to make this dish. The teaspoon of kecap manis (sweet soy sauce) is all you require for a light caramelisation of the pork and apples. I adapted this recipe to include a smaller amount of apple and a greater amount of green beans, as vegetables really fill me up at meals. I also added the spices, as they are zero calories and needed to lift the plain sweet potato mash. This meal was very filling for only 471 calories. Unfortunately there is no vegetarian equivalent to this dish, however stay tuned for tomorrow’s meal: Beetroot Risotto.

Ingredients

• 350g sweet potato, peeled & cut into small even pieces
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 heaped teaspoon kecap manis (sweet soy sauce)
• 450g free range lean pork fillet, fat removed 
• 1 teaspoon rice bran oil
• 1 red apple (150g), cored and cut into 8 even sized wedges
• 200g green beans, trimmed 

Cooking 

1. Bring a small to medium saucepan of water to the boil over high heat. When water has boiled add the sweet potato pieces and cook for 10 minutes or until tender. Remove from heat, drain and mash the potato well with the ground coriander & cumin. 

2. Meanwhile, brush kecap manis over the fillets. Heat the oil in a frying pan over medium heat. Add the pork and cook for 4 minutes each side or until just cooked through (you can check this by cutting the biggest fillet in half and checking that no pink flesh is visible). Remove from the heat and cover the fillets in al foil to stay warm. 

3. Place the apple wedges in the previous pork frying pan and cook over medium-low heat for 1-2 minutes per side, then remove from heat. 

4. Bring a small saucepan of water to the boil (or place the beans in with the sweet potato in step 1 at the 7-8 minute of boiling) and add the green beans. Cook for 2 minutes or until bright green and just tender. Remove from heat and drain. 

5. Divide the sweet potato mash, pork, apple wedges and beans between two plates and serve warm. 

Serves / 2 

Total Preparation time / 10 minutes  

Total Cooking time / 15 minutes 

Calories / 471 per serve 

x Emily 

AUTUMN FRUIT SALAD

Fruit salad is such a simple, yet delicious breakfast that I am surprised I have never made it before. After a long, albeit leisurely walk with my puppy this morning, I was feeling extra fresh and wanted to nourish my body with natural food. The very best thing about this salad is the beautiful, vibrant colours. Whilst I used whatever I had in the fridge/freezer, you could mix up the ingredients and add blueberries, figs, apricots, nectarines, fresh mint etc. As we are in the season of autumn at the moment, I opted for mostly fresh fruit (the exception being the raspberries- I am waiting for the day when I am able to afford to spend $10 a punnet on them). If you use lots of fresh orange juice, you may find that you only require a small amount of honey. If you pre-cut the apples or peaches, place them in a lemon water solution (the juice of one lemon and around 5 cups of water) as this will prevent them from browning. Before serving drain the pre soaked fruit well. 

INGREDIENTS

• 2 handfuls of fresh or frozen raspberries (if frozen, thaw first)
• 1/2 a small rock melon, cut into cubes and skin & seeds removed 
• 2 small apples, cut into cubes and core removed
• 1 large peach, cut into cubes and core removed 
• the juice of 1/2 an orange
• a generous drizzle of honey 

COOKING 

1. Combine the raspberries, rock melon, apples, and peach in a medium serving bowl. Drizzle the orange juice and honey on top and serve immediately. 

Serves / 2 

x E