CORN, CHICKPEA & CHICKEN SALAD

I fed this salad to my dad and myself after we had spent a gruelling few hours in my garden on a hot day, as I wanted to pump us full of protein! Hence the chicken and the chickpeas. You can get creative with this corn salad and use different meat, such as turkey or ham and/or toss other vegetables in to the mix; capsicum, beans, tomatoes, herbs, etc.  To me, this is a perfect summer salad! If you have a bbq or a grill plate take the opportunity to grill your corn cobs, as they taste superb. 

INGREDIENTS

• 500g chicken breasts, fat removed and cut into even 5cm strips
• 1 tablespoon rice bran oil
• 1 x 400g tin chickpeas, washed & drained
• 1 small red onion, cut into thin strips
• 1 large or 2 small ripe avocado/s, diced into small pieces & combined with a few teaspoons of lemon juice 
• 40g feta cheese, crumbled 
• 2 generous handfuls baby spinach or mixed lettuce
• 2 medium corn cobs, cut in half and ends removed 
• 200g mango pieces 

COOKING 

1. Cook the corn by bringing a medium saucepan of water to the boil, covered. Once boiled add the corn and steam for 4 minutes or until the kernels are just tender. 

2. Remove the kernels by standing the cooked corn round on its end and using a sharp knife to run down the length of the round. Place in a large serving bowl. Add the chickpeas, red onion, avocado, feta, lettuce/spinach and mango pieces (or leave the mango separate as the photo shows).  

3. Toss the chicken strips with the oil. Heat a grill plate or a large frying pan over medium heat and cook the chicken until grill marks appear or until the chicken is golden in colour. 

Add the chicken strips to the salad bowl, tossing well to combine or leave separate as the photo shows. Serve warm or cold. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 20 minutes 

x Emily 

RED LENTIL SOUP

I do not subscribe to the no lentils and legumes rule that the Paleo eating plan enforces, as I love their nutty & earthy taste and the benefits far out weight whatever carbs they contain. Low in calories, basically fat-free and high in nutrients, lentils & legumes should be on everybody's plate at least once a week. Lentils themselves lower cholesterol, are a great source of protein, iron and magnesium, assist in weight loss, stabilise blood sugar due to their high fibre levels, increase energy and play a role in both heart and digestive health. I chose red lentils for this soup as they are quicker to cook than any other types of lentils, making them a perfect match for a busy cook. Do not be alarmed when your red lentils change colour whilst cooking! They will start off as a beautiful salmon colour when raw and will fade to a golden yellow colour as they cook. 

INGREDIENTS

• 1 cup red lentils
• 3 cups salt-reduced vegetable stock
• 6 cups water
• 3cm fresh ginger, finely chopped
• 3 garlic cloves, finely chopped
• 1 medium brown onion or medium leek (white part only), finely chopped
• 2 medium carrots, peeled and chopped into even pieces
• 200g pumpkin, peeled & seeds removed, chopped into even pieces
• 1 head of broccoli, cut into even sized florets and stalk finely chopped 
• Optional- 2 celery stalks, chopped into even pieces
• Optional- 2 medium tomatoes, chopped into even pieces
• 2 tablespoons tomato paste
• 2 bay leaves
• 1/2 cup fresh parsley, finely chopped, plus extra to garnish
• Optional- 4 sprigs of thyme
• ground black pepper 

COOKING 

1. Combine the lentils, stock and water and bring to the boil in a large saucepan, covered. 

2. Once boiled, reduce the heat to a low simmer and add the ginger, garlic, onion/leek, carrot, pumpkin, broccoli, celery & tomato if using, tomato paste, bay leaves, fresh parsley and thyme if using. Simmer, covered, for around 20 minutes or until the liquid has thickened slightly and all the vegetables are tender. 

3. Remove from the stove, find and discard the bay leaves and the thyme sprigs. Stir in a generous pinch of ground black pepper. Serve warm, with extra parsley on top, if desired. 

Serves / 4 

Total Preparation time / up to 25 minutes 

Total Cooking time / 30 minutes 

x Emily 

FOODS TO FUEL YOUR ENERGY LEVELS

When we get to the late afternoon of a long day, most of us are lacking in energy. We find that this is the dangerous time of day for us, as we reach for junk food or ample amounts of coffee with sugar. Let’s discuss four foods that can give you a much greater energy boost than caffeine or sugary foods (and also happen to be a million times better for you!). 

Legumes - such as chickpeas, red kidney beans, black beans, cannellini beans, butter beans, green peas, broad beans, snow peas, green beans and lentils. These small beans and peas are packed with nutrition, including protein, vitamins, minerals and calcium. Legumes provide you with lots of energy, prevent food cravings, and protect your body against cancer, heart disease and type 2 diabetes. If you are short on time, you can purchase beas or peas in a tin or frozen and cook them in a matter of minutes. A nutritionist recently told me that for someone weighing 50-60-70-80 kilos, they should be eating 50-60-70-80 grams of protein a day, as a minimum. Consuming legumes in your main meals twice a day will help you to reach this number.

Green leafy vegetables- Your mother and grandma knew what they were talking about when they forced you to eat up all your green vegetables at the dinner table! Green leafy vegetables are ideal for weight management as they are very low in calories and are a major source of iron and therefore energy. They are also probably the most concentrated source of nutrition of any food! and are almost completely carb-free! Nutritionists recommend that we should be eating 3 cups of green leafy vegetables per week, as a minimum. Green leafy vegetables include foods such as spinach, kale, boy choy, broccoli and different types of green lettuce.

Quinoa- There is a whooping 14grams of protein found in every 100g of quinoa, which will greatly help you to get to the percentage of daily protein you should be having. Quinoa is one carbohydrate that is good to have in spades, as it keeps blood-sugar and energy levels constant. Quinoa also has a low glycymic index which means that it leaves you feeling fuller for longer and helps curb cravings. Quinoa is a healthier substitute for rice, noodles or pasta.

Maca- The Superfood

Maca (also know as Peruvian ginseng) is a root vegetable grown in the Mountains in Peru that has been getting a lot of good press lately. Maca powder contains phytochemicals, which contribute to why people who consume this powder have increased energy levels and even feel happier. Maca powder has other benefits, such as improving physical endurance, contributing to overall well-being and the regulating of hormones. Try mixing 1 - 2 tablespoons of maca powder into smoothies, yoghurt, cereal, oatmeal, muesli, fruit juice, or bake into cakes or cookies. 

Recipe- Banana Cinnamon Maca Shake 

In a blender, add 1 tablespoon Maca powder and 1 cup almond milk (or other milk/milk substitute) with 1 ripe sliced banana and 1 teaspoon ground cinnamon. Blend until smooth and serve cold. 

Image 1- http://cdn.vogue.com.au/media/blogs/what-body-soul-thinks/supercharge_400x300_400.jpg

Image 2- http://servekrishna.net/images/static/kurma/legumes001.jpg

Image 3 - http://www.fordesis.com/images/spinach.jpg

Image 4-http://www.simplyrecipes.com/photos/quinoa-uncooked.jpg

Image 5 - http://www.examiner.com/images/blog/wysiwyg/image/maca-powder.jpg

CHICKEN & PEA CURRY

A warm curry for a chilly winter’s night. I have recently been trying to make more of an effort to cook with legumes, such as beans, peas and lentils, as they are incredibly good for us (they are super rich in protein, calcium, prevent food cravings and protect the body against some of the nastier diseases). Yesterday’s dinner consisted of 1 cup of yellow split peas (as they were very cheap at the supermarket and I was interested to know what they tasted like). If you have ever eaten Indian Dhal, a lentil rich vegetable dish, this is what yellow split peas taste like – delicious and bursting with flavour when combined with exotic spices. Whilst this curry takes a while to cook (45 minutes), it is definitely worth it. Perhaps better to make on a rainy weekend, rather than a busy weeknight.

INGREDIENTS


Homemade curry paste

• 2 tablespoons ground coriander
• 1 tablespoon ground cumin
• 1 teaspoon ground fennel
• 1 teaspoon ground madras curry
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon chilli powder
• 1 teaspoon minced garlic 
• 1/2 teaspoon sesame oil
• 2 tablespoons tomato paste 
• 2 teaspoons water 

Chicken Curry

• 500g chicken breast fillets, cut into even sized pieces
• 1 cup yellow split peas 
• 400ml light coconut milk
• 1 1/2 cups doongara rice 
• a pinch of ground turmeric
• 1 teaspoon sesame oil 

COOKING 

1. Make curry paste by combining all ingredients in a mortal & pestle or small bowl and mixing well to combine. Set aside for later. 

2. Cook yellow split peas by placing in a medium saucepan with 3 cups of water and bring to the boil. Reduce the heat to a simmer and cook, stirring occasionally, for around 15-20 minutes or until peas are tender (you will need to taste test a few peas to judge this!). Remove from heat and keep warm. 

3. Meanwhile, cook doongara rice by bringing rice and 3 cups of water to the boil in a medium saucepan. Add a pinch of turmeric to colour the rice yellow. Reduce heat and simmer for 10-12 minutes or until rice is tender and all water is absorbed. Remove from heat. 

4. Cook chicken pieces in a large saucepan with sesame oil over medium-low heat. When chicken is white in colour and cooked through, add curry paste and stir well to coat all the chicken. Add the cooked split peas and coconut milk to the pan and bring to a boil. Reduce heat and simmer for 15 minutes or until the liquid has thickened somewhat. Serve warm on a bed of cooked yellow rice. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 45 minutes 

x E 

MIXED RICE

As a Nutritional & Exercise coach at work (the ‘Results’ Coach), I like to think that I eat pretty healthily. However, when Studio Pilates commenced their 12 week challenge this past Monday and I gave a talk to over 30 people about exactly what they should and shouldn’t be eating, I realized that I would have to follow the eating & exercise pattern to the letter for 3 months so I would truly understand what they were going through. Hence the healthier recipes that will appear. You may also notice that many of the recipes are simpler and easier to make, an added bonus! For anyone trying to make better eating choices for life, these recipes are for you (and me!).

INGREDIENTS

• 1 1/2 cups doongara rice
• 200g brown lentils, rinsed & drained
• 200g red kidney beans, rinsed & drained
• 2 green onions, finely chopped
• 2 tablespoons fresh basil, finely chopped
• sea salt & black pepper

COOKING 

1. Cook rice by bringing rice and 3 cups water to the boil, then simmering for 10-12 minutes over low heat until water is absorbed. Stir in lentils and kidney beans for 1 minute before removing rice from heat. 

2. Place rice in a large serving bowl and mix green onions & basil in well to combine. Season with sea salt & pepper. 

Serves / 2 as a main / 4 as a side 

Total Preparation time / 5 minutes

Total Cooking time / 20 minutes 

x E