TURKEY, EGG & LETTUCE CUPS

I really love turkey and often find myself craving unhealthy white bread sandwiches filled with turkey, cranberries, brie and mayonnaise! It's not something that I ever allow myself, so instead I came up with these turkey lettuce cups which are much, much healthier and do not add centimetres to my waistline. My husband likes to use bacon instead, which you can substitute for turkey or ham, as long as you remove the fat. 

INGREDIENTS

• 150g shaved lean turkey breast or ham, roughly chopped
• 4 eggs (preferably free-range)
• 250g low carb kestrel potatoes, peeled & chopped into small pieces
• 150g cucumber, roughly chopped
• 2-3 tablespoons fresh chives, finely chopped
• 1/4 iceberg lettuce or a baby cos lettuce, washed 
• Optional- 1 tablespoon of reduced-fat grated cheese per serving 

COOKING 

1a. Bring a large saucepan of water to the boil, with the potatoes in the water. Cook for 8-10 minutes or until tender, then drain well in a colander with cold water.

1b. Bring a small saucepan of water to the boil with the eggs in the pan. Boil for 3 minutes, then simmer for 5 minutes. Remove from the pan and drain under cold water. When cool enough to handle, peel the eggs from their shells and roughly chop the eggs. 

2. Combine the cooked potatoes, chopped eggs, turkey, cucumber, chives and a generous amount of ground black pepper in a medium bowl and toss gently. 

3.  Spoon the potato, egg & turkey mixture into the lettuce cups and serve warm or cold. Add 1 tablespoon of cheese per serving, if desired. 

Serves / 4 
Total Preparation time /  
Total Cooking time / 30 minutes

x Emily 

STEAK with TOMATO, MUSTARD & PARSLEY SAUCE

I used to despite eating steak, however now I often find myself craving it. It is such a great late night after work dinner, as it is light on the carbs and filled with protein and iron. I can never eat steak by itself and have splattered tomato sauce / ketchup on my medium-rare, top quality steaks for as long as I can remember. My dad positively faints at this habit, my mother shakes her head and my boyfriend screams at me ‘stop, you are ruining it!’. Hence I decided to finally listen to them, as they may be onto something. Hence the tomato, mustard and parsley sauce (still got my tomato in!). Sumac is my new favourite spice and goes incredibly well with tomatoes (you can buy it at any major supermarket in the baking isle). Lastly, a splash of vinegar and voila, a steak sauce worth of a eye fillet steak. If you want to add some delicious Sweet Potato Fries to accompany your steak, prepare and place the fries in the oven before starting to cook the steak. Follow my easy Sweet Potato Fry recipe by clicking on this link: http://soulfulsandwiches.blogspot.com.au/2013/03/sweet-potato-fries.html

INGREDIENTS

• 2 x 120g (150g for men) eye fillet steak, fat removed
• 1 tablespoon rice bran oil 
• 1 garlic clove, finely chopped
• Aluminium foil 
• 2 large tomatoes, finely chopped
• 2 heaped tablespoons fresh parsley, finely chopped
• 1 heaped tablespoon dijon mustard
• 1 teaspoon ground sumac 
• 1 teaspoon balsamic vinegar

COOKING 

1. Combine the steaks, garlic and oil in a medium bowl and mix so that the garlic and oil coats the steak. Heat a large frying pan over medium heat and cook steaks to your specification / liking. (I like steaks medium rare, so I cooked them for around 3-4 minutes each side, then cut into the side of one of the pieces to make sure that it is ready). After cooking the steaks, left them to rest for 5 minutes loosely wrapped in aluminium foil before serving. 

2. Whilst the steaks are resting combine the tomatoes, parsley, mustard, sumac, vinegar and a pinch of ground black pepper in a small bowl and stir well to combine all ingredients.  

Serve warm with tomato, mustard & parsley sauce on top or on the side. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 10 minutes plus 5 minutes resting time 

x Emily 

VEGETARIAN OR NOT STUFFED CAPSICUMS

People seem to have the opinion that making stuffed capsicums is fiddly and an ordeal. I am here to smash that belief. I love making stuffed capsicums as it is an incredibly filling and nutritious meal. I often use quinoa, however brown rice works well too. The bacon is only optional and added for my fiancee's benefit. I like adding some form of lentil or legumes to the stuffing, as well as a variety of herbs (I often use fresh chives, basil, thyme and parsley) as these really bring a punch of flavour. Don't forget to add vegetables to the stuffing as well! 

INGREDIENTS

• 4 medium to large sized red or green capsicums
• 3/4 cup quinoa 
• Optional- 80g bacon, finely chopped
• 1 small zucchini and / or carrot, finely chopped
• 3 tablespoons of a mixture of fresh herbs, finely chopped (such as chives, parsley & thyme) or 2 tablespoons dried mixed herbs
• 1 x 400g tin chickpeas, rinsed and drained
• 75g feta cheese, crumbled into small pieces
• 1 large lime, quartered 

COOKING 

1. Rinse the quinoa thoroughly, twice, with your hands. Bring the quinoa to boil in a medium saucepan over high heat with 1 1/2 cups of water, covered. Once boiled, lower to a simmer and continue to cook until all the water is absorbed, around 10 minutes. 

2. Meanwhile, slice the top part of the capsicum off to make lids (around 3cm in thickness). Remove the seeds and membranes and discard. Heat a large saucepan over high heat of just enough water for the capsicums bottoms to be covered. Once the water has boiled add the capsicum bottoms and lids and cook for 5 minutes. Drain. 

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

**Optional step if using bacon - Dry fry the bacon (use no oil) for a few minutes or until cooked how you like it, stirring regularly. 

4. Add the zucchini and / or carrot, herbs, chickpeas, feta cheese and a generous pinch of ground black pepper to the cooked quinoa and mix well to combine. 

5. Stuff the capsicum bottoms with the quinoa mixture. If you have extra quinoa left over try to compact the mixture in the capsicum and add more. Place the lids next to the capsicums. Bake for around 15-20 minutes or until the filling is cooked and the feta cheese has started to melt. 

Serve warm, with lime juice drizzled on top. 

**If you have any brown rice mixture left over, add a handful of washed lettuce to this and serve separately as a salad the next day/ meal. 

Serves / 4 / 1 stuffed capsicum per person

Total Preparation time / 10 minutes 

Total Cooking time / max 40 minutes 

x Emily 

HAM & TURKEY DIJON SALAD

I've become a great fan of super light dinners, as I do not get home any earlier than at least 8:45 four nights a week. This simple salad is such a dish. It is light, full of protein and vegetables and has a very zingy dressing. Even my salad hating fiancee Chris ate it and loved it! 

This salad is also great to eat on a terribly hot summers day, as the prep time is minimal and you don't have to slave in a hot kitchen. If you have other lean meats on hand you are welcome to use them. The mustard dressing is my favourite part of this dish. Ever since my dad started to make his own salad dressings, I have enthusiastically followed suit. The difference between homemade and store bought dressing is vast, as homemade dressing tastes a million times fresher. Try it out for yourself!

INGREDIENTS

Dijon Dressing 

• the juice of 1/2 a lemon
• 2 tablespoons dijon mustard
• 1 large garlic clove, crushed or finely chopped 
• 1 tablespoon water 

Salad

• 100g lean sliced turkey breast, chopped roughly into small pieces
• 100g lean sliced ham, chopped roughly into small pieces
• 100g cucumber, diced
• 2 tomatoes, diced 
• 2 generous handfuls of baby spinach 
• 1 handful of iceberg lettuce, torn 
• 50g low-fat feta, chopped into small pieces
• Optional- garnish with fresh herbs, such as finely chopped chives 

METHOD  

1. Place all dressing ingredients in a screw-top jar and shake well to combine. 

2. Place all salad ingredients in a medium serving bowl and toss well to combine. Drizzle mustard dressing over the top of the salad and enjoy! 

Serves / 2 
Total Preparation time / 10 minutes max

VEGETABLE & TURKEY BAKED CASSEROLE

This recipe is loosely adapted from the Breakfast Casserole recipe in the 'I Quit Sugar' cookbook by Sarah Wilson. Whilst I could happily consume this casserole for breakfast, it only saw lunch and dinner at my house. I love this recipe because it is so easy; I just stuck it in the oven for 45 minutes and went for a run whilst it was baking. There are a fair few ingredients in this casserole, however I encourage you to substitute the ingredients that you do not have available to you in your kitchen for ones you have on hand. For example, if you do not have turkey fillets, use chicken breast instead. If you do not have fresh chives or spring onions, use what you do have on hand, such as fresh parsley or even dried herbs will work. Regular potato will work in place of sweet potato and zucchini can be substituted for carrot. If you are not lactose-free like myself, add some real cheese on top! 

Ingredients

• 500g sweet potato, peeled & grated
• 250g zucchini, cut into small cubes
• 1 broccoli head, cut into small florets & stalk roughly chopped
• 500g turkey fillet, cut into small even pieces 
• 3 spring onions, finely chopped
• 3 tablespoons fresh chives, finely chopped
• 2 teaspoons mustard powder
• a generous pinch of salt & pepper
• coconut oil spray 
• 10 eggs, preferably free-range 
• Optional- small handful of grated lactose-free or other cheese

Cooking 

1. Preheat a fan-force oven to 190 degrees celsius and lightly grease a ceramic or glass baking dish with coconut oil spray.

2. Spray a medium frying pan with coconut oil and heat over medium heat. Add the turkey to the pan and just cook until white / par cooked.  

3. Combine all the ingredients except for the oil, eggs and cheese in a large bowl and mix well. 

4. Whisk the eggs and 1/3 cup of water in a separate bowl or jug. 

5. Place the combined ingredients into the prepared dish, taking care to spread out the vegetables evenly. Carefully pour the egg mixture on top of the vegetables until covered. Sprinkle the cheese on top if using. 

6. Bake in the oven for 45 minutes. Let the casserole stand for 5 minutes so that it sets before you start serving. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 60 minutes (including cooling time)

x Emily 

CORN, CHICKPEA & CHICKEN SALAD

Another corn recipe! Here I use the leftovers from my previous Steamed Corn dish 2 days ago. You can also use leftover corn or can just plop the corn rounds (corn cobs that have been cut into smaller pieces) in a boiling pot of water for 4 minutes. Get creative with this corn salad and use different meat, such as smoked turkey or chorizo, or toss other vegetables in to the mix; capsicum, beans, tomatoes, etc. I wanted a salad that was super protein packed and would keep me going for hours, hence my ingredient choice of chickpeas and chicken. A perfect summer salad! If you have a bbq, take the opportunity to grill your corn cobs.

INGREDIENTS

• 350g chicken breasts, fat removed and cut into even 5cm strips
• 1 teaspoon olive oil
• 1 x 400g tin chickpeas, washed & drained
• 1 small red onion, cut into thin strips
• 1/2 a ripe avocado, scooped into small pieces & combined with a few teaspoons of lemon juice 
• 20-25g goats cheese, crumbled 
• 2 generous handfuls iceberg lettuce, roughly chopped
• 2 medium corn cobs, cut into 5cm rounds and steamed for 4 minutes in a boiling pot of water until tender. 
• Mango dressing / vinaigrette 

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Line a large baking tray with baking paper.

2. When corn has been cooked, remove the kernels by standing the 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 red onion, avocado, chickpeas and lettuce. 

3. Toss the chicken strips with the olive oil.  Cook chicken for 12-14 minutes or until cooked and no pink flesh remains in the middle of the strips. Remove from the oven and cut strips into quarters. Toss chicken in serving bowl. 

4. Add goats cheese and mango vinaigrette to the vegetables and chicken. Toss until well combined and serve warm or cold. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 20 minutes 

x E

GREEN QUINOA SALAD

I borrowed a book from the library on the weekend entitled ‘Quinoa, the Everyday Superfood 365’. You would not believe the recipes in this book; Quinoa Pancakes, Quinoa Hash Browns, Quinoa Soup, Blueberry Sponge Cake with Quinoa, and many more. I decided to make one of the more mellow sounding dishes last night; Quinoa salad with Bocconcini and Oregano. Being dairy-free cheese was out of the question and as I was not in possession of any fresh or dried oregano I opted for mixed herbs. I make this dish in record time for a girls dinner and it turned out to be quite a humble side to Homemade Pizza and Feta, Olive and Pumpkin bake. Still, it’s a very simple meal filled to the brim with protein, colours and goodness.

INGREDIENTS


Salad

• 3/4 cup white quinoa
• 1 1/2 cups water
• 1 large tomato, finely chopped
• 200g green beans, trimmed and roughly cut 
• a handful of baby spinach leaves 
• 2 stalks of celery, finely chopped
• 1/2 a ripe avocado, cut into small pieces 

Dressing

• 1 tablespoon dijon mustard
• 1 tablespoon grape-seed oil
• 2 garlic cloves, crushed
• 1 tablespoon dried mixed hers (or you can use dried oregano)
• a pinch of sea salt & black pepper
• 3 tablespoons balsamic vinegar
• a drizzle of water if the dressing is too thick

COOKING 

1. Bring the quinoa and the water to the boil in a medium saucepan over high heat. Reduce the heat to a simmer and cook for 10 minutes, covered. After 10 minutes, turn off the heat but leave the pan sitting for 5 minutes. Remove the lid and fluff the cooked quinoa with a fork (I like to add a pinch of sea salt during this stage). Set aside to cool. 

2. Meanwhile, combine the tomato, green beans, baby spinach leaves, celery and avocado in a large serving bowl. 

3. Make the salad dressing by combining all the dressing ingredients and whisk them together. If the dressing is a little thick add a little water and whisk again. Place the cooked quinoa with the salad and pour the dressing on top, tossing the salad to combine. 

Serves / 4 

Total Preparation time / 10 minutes

Total Cooking time / 20 minutes 

x E

QUINOA SALAD

My very first time making quinoa took place this weekend. Being a ‘superfood’ and the grain with the highest amount of protein in it, quinoa has been getting a lot of press recently. My father, a bit of a self-confessed health nut, mentioned this grain to me several months ago, however I did not give it much thought until I started the 12 Week Challenge and noticed that every 3^rd recipe seemed to contain this mysterious grain. Super super easy to cook, double the amount of water to ratio of quinoa is added is cooked much like rice. Make sure that you add a pinch of sea salt to the quinoa and water before it boils to bring out the flavour. Quinoa can be a little bland on its own, therefore it is best served with a dressing, sauce or spice. Quinoa is interesting in appearance and texture, as it looks like couscous but its texture is slightly rougher. The benefits of quinoa are extensive and after researching and cooking just one meal with quinoa, I strongly believe that this grain should be an addition to everyone’s pantry. Have a read of this useful link to find out more about this superfood: http://thestonesoup.com/blog/2010/06/12-things-you-should-know-about-quinoa/

INGREDIENTS

• 1 cup quinoa (200g)
• 2 cups water (500ml)
• 1/2 teaspoon sea salt 
• 1 large lebanese cucumber, diced
• 2 tablespoons fresh chives
• 200g cherry tomatoes, halved
• 2 handful of any lettuce, washed & drained (I used butter lettuce)

Dressing- Vinaigrette 

• 2 tablespoons olive oil
• 2 tablespoons water (possibly more depending on the consistency)
• 3 tablespoons white wine vinegar
• 1 tablespoon dijion mustard
• 2 garlic cloves, crushed
• 1 tablespoon finely chopped parsley

COOKING 

1. Place the quinoa, sea salt and water in a medium saucepan on high heat and bring to the boil. Reduce the heat and simmer for 10-12 minutes or until the quinoa is soft and tender and no water remains. Remove from the heat and cool. 

2. Meanwhile, make the vinaigrette by combining all of the ingredients in a screw-top jar with a lid and shaking until combined. (If the dressing is a little thick, add some more water). 

3. Place the cooked quinoa, the lettuce, cucumber, chives and tomatoes in a large serving bowl. Drizzle the vinaigrette  over the top and toss well to combine. 

Serves / 4 

x E