A spice I’ve quickly fallen in love with – Cardamon Pod! This with the peanut flour and chilli flakes really compliments the dish. Full of flavour yet you’ve only used 2 spices. A real easy ‘throw together’ dish using your favourite veggies.

Cardamon Pod& Veggie Stove Top CasseroleIngredients:

1 Brown onion – diced

3 Garlic cloves – minced

2 Carrots – Peeled

1 Green Capsicum

1 Red Capsicum

500g Butternut pumpkin

2 Cans of organic diced tomatoes

4 Tablespoons of peanut flour (alternatively you can use 2 tablespoons of peanut butter or tahini)

200g Baby Spinach

2 Tablespoons of olive oil

1 Teaspoon of cardamon pod spice ground

Sprinkle of chilli flakes (depending on how spicey you like it!)

Sprinkle of sea salt

Cracked Pepper

Instructions:

Prep all your vegetables (capsicums, carrots and pumpkin) but chopping into small bite size cubes.

Heat olive oil in a large stove top pot on medium heat and sauté the onions and garlic.

Add capsicums with 2 tablespoons of water and stir. Allow the capsicums to soften a little before adding the carrots and pumpkin.

Mix and stir for approx. 2min and add the diced tomatoes with 2 cups of water.

Turn the heat down to a simmer and allow vegetables to cook until tender.

Add peanut flour and mix through for a further 3min until sauce starts to thicken. Add your spices and keep mixing ensuring sauce doesn’t stick to the bottom of the pan (it shouldn’t if your heat is on low).

Serve with my mash cauliflower recipe found in the recipe section or cauliflower rice recipe below:

Cauliflower Rice:

1 Head of cauliflower – stems removed

4 Tablespoons of nutritional yeast

1/4 Cup of Unsweetened almond milk

1 Teaspoon of turmeric

1/2 Teaspoon of mustard powder

Cracked Pepper

Sea Salt

Instructions:

Remove stems from cauliflower and chop into small chunks so that it can break down easily in food processor. Pulse cauliflower pieces until a light rice texture forms.

Heat in microwave for 3-5min – do not add water.

Add in remaining ingredients to flavour and serve!

 

Macro break down (based on 6 servings with cauliflower rice)

245 calories per serve

14g Protein

35g Carbs

7g Fat

 

 

I love living in Melbourne, yes it can get cold, but it’s so pretty at this time of year. Not only do the streets fill with Autumn leaves but…I really enjoy cooking through winter. Stews, Soups, Laksas, Currys, Casseroles. MMM MMM MMM. So here’s the first one for you to warm those bellys up. Low carb, no starchy veggies and lots of herbs and spices.

Ingredients:Easy Winter Warmer Veggie Soup

1 Medium onion – diced
4 Cloves of garlic – minced
1 Red capsicum
1 Large carrot
2 Medium zucchinis
170g Celery
1/2 Cup of fresh coriander – chopped roughly
1/2 Cup of fresh basil – chopped roughly
1 Tin of organic crushed tomatoes
600g of spinach and swiss chard – rinsed and chopped roughly
3 Teaspoons of turmeric
3 Teaspoons of paprika
2 Bay leaves
Sprinkle of  cracked pepper
Sprinkle of sea salt
1 Teaspoon of cinnamon
6 Cups of veggie stock
1 Tablespoon of olive oil/coconut oil

Instructions:

Prep all your veggies – chop up celery, carrot, capsicum and zucchini into chunky bite size pieces – or desired size. Set aside.

Heat oil in a large pot and add garlic, onion and celery. Stir for 5 minutes on medium heat. Add carrot and keep stirring for another 5min. Add 1 cup of water to ensure mixture doesn’t stick to the bottom of pan. Add herbs and spices, stir through and add zucchini. After another 5 min or so when zucchini starts to soften add tomatoes and veggie stock, stir, cover and simmer for 20min. Add Spinach mixture 5 minutes into simmering.

Serve!

This made approx. 5 big serves for me, popped them in containers and had them for a quick go to dinner or lunch :)

OHHHHHH. I haven’t had pasta in so long because of the problems it had on my stomach…but now….introducing…Mung Bean Pasta! Not only is Mung Bean Pasta low in carbs (17g per serve) it also is high in protein – 25g per serve!!! Can’t wait to experiment with different ingredients and sauces with this pasts :) Enjoy!

Ingredients:Cheezy Low-Carb Mung Bean Pasta

Half a packet (2x serves) of mung bean pasta

1/2 Cup of nutritional yeast

1 Tablespoon of nuttelex

2 Cloves of garlic – minced

1/2 Onion – diced

1 Leek

100g Artichokes

100g  semi-dried tomatoes

Sprinkle of salt and pepper

1 Lemon – juiced

Instructions:

Prep all your vegetables. Leeks should be sliced thinly. Chop artichokes and semi-dried tomatoes into small slices/chunks. Set aside. Boil a pot of hot water and add mung bean pasta. Allow to cook for 10min approx. or until ready.

In the mean time, heat the nuttelex onion and garlic in a pan. Once nuttelex has melted, add leak and cook whilst stirring for 7min. Keep an eye on that pasta…

Turn heat down in pan and add artichokes, stir for another 2min then add semi-dried tomatoes. Add pasta and approx. 1-1 1/2 cups of the water from pasta to the pan. Stir for another 5min. Add the lemon and nutritional yeast and reduce to a simmer for 2min. ‘Sauce’ should thicken. Season with salt and pepper and serve! (serves 2).

 

 

Mar
25
0

Beetroot Quinoa Burgers

Love beetroot! So much goodness in this vegetable, don’t bother about buying it in a can, the key nutrients don’t come in a can. I buy my beetroots direct from the farmer himself for $1 each – bargain! You can do sooo much with them (I’ll even try using them for cakes as a ‘masking’ ingredient!). This would go perfectly with some zucchini chips, or a side salad, steamed veggies, or even by itself.

Ingredients:Beetroot Quinoa Burgers

250g Beetroot (approx 2x beets)

1/2 Cup of uncooked quinoa

1/2 Cup of uncooked brown lentils

3 Tablespoons of tahini (unhulled)

3/4 Cup of raw oat bran

1 Onion – diced

2 Cloves of garlic – minced

1 Teaspoon of thyme

1/2 Teaspoon of oregano

1/2 Teaspoon of turmeric

1.5 Teaspoon of mustard powder

Light spray of coconut oil for the pan

Instructions:

Rinse and drain quinoa thoroughly. Cook as per packet instructions (1 Cup of Water, bring to boil and simmer for 15min).
Follow the same instructions for lentils and have cooking separate to quinoa but at the same time (to save time!).

Whilst quinoa and lentils are cooking, prep your onion and garlic, set aside. Peel your beets and remove all skin. I shredded my beets in a food processor (SO MUCH EASIER!!). Set aside.

Once quinoa and lentils are cooked, allow quinoa to cool. Rinse the lentils and also allow to cool. Place the quinoa, lentils and 1 cup of the of shredded beetroot in the food processor and pulse for 1 min. Make sure you do not let mixture become a fine meal by only pulsing on and off for the 1 min.

Put mixture in a large bowl and add remaining ingredients (including the left over shredded beetroot, this is optional you can pulse all the beetroot together but I like the pieces of beetroot in my burgers). Mix well ensuring everything is evenly combined. Allow mixture to sit for 10min in freezer, this will help mould the burger shapes.

Roll mixture into 8 large balls and flattened with your hands. Heat fry pan up with a light spray of coconut oil. Depending on your pan size (and how good you can flip those burgers!) place 4 burgers in the pan and allow to cook for 5min ensuring they do not stick to the bottom of pan. Flip and allow other side to cook for a further 5min. Repeat with remaining 4 burgers. Serve!

These burgers are kept great in the fridge or freezer and hold the flavour up to a week after you cook them.

They make a great snack or lunch/dinner!

 

I love zucchini’s and cannot wait to grow my own at home….once I do, I’m sure I’ll be making these chips every few days! They are so healthy for you and include one of my favourite ingredients – nutritional yeast so it makes the chips nice and cheezy!!

Ingredients:
Zucchini Sliced Cheezy Chips

2 Large zuchhini’s

2 Tablespoons of olive oil

1/4 – 1/2 Cup of oat bran

4 Tablespoons of nutritional yeast

2 Sprinkles of sea salt

1.5 Teaspoons of garlic powder

Instructions:

Preheat oven to 220 deg and line a baking tray with tin foil and spray with olive/coconut oil. Set aside. Slice zucchini’s into 5mm circular pieces. In one small bowl add olive oil. In another larger bowl add oat bran, nutritional yeast, sea salt and garlic powder. Stir through so dry ingredients are evenly mixed.

Dip each ‘chip’ into the olive oil ensuring both sides are covered then add into dry ingredients repeating. Place each chip onto tray spread out evenly ensuring chips aren’t touching eachother.

Place in oven for 40min or until chips have browned up and nutritional yeast has melted.

**Please note I incorporated the Eggplant Chip Recipe with this Zucchini Recipe and used the left over oat bran mixture for the Eggplant Chips**

Mar
20
0

Basil Eggplant Chips

You can still enjoy chips without having them deep fried, full of crap and drenched in oil! I’m experimenting with a few different types of chips at the moment and these are one of the best (that and the zucchini’s). I made them both at the same time but with different seasonings. Perfect for a night in watching movies, a healthy snack or even a side dish to a main meal. 2 large eggplants would easily make 4 small serves. I used the ‘shake and bake’ method when making these chips.

Ingredients:Basil Eggplant Chips

2 Eggplants

2 Tablespoons of olive oil

1/4 Cup of oat bran **

1/2 Teaspoon of cinnamon

1 Teaspoon of basil

2 Tablespoons of nutritional yeast **

1 Teaspoon of oregano

1 Plastic bag

Instructions:

Preheat oven to 220 degrees and line a large tray with baking paper twice. Slice eggplant into finger size chips and place in plastic bag. Mix all dry ingredients in a seperate bowl. Add to plastic bag with olive oil and shake shake shake.

Spread chips out on tray ensuring chips aren’t overlapping eachother. Place in oven for 50-60min. Check regularly. When chips are lightly golden brown, take them out of the oven and serve!

**Please note, I used left over mix from zucchini chips as I made them at the same time. You may need more if you make the eggplant chips by themselves :)

 

Mar
19
0

Lentil Moroccan Stew

A simple recipe with a range of flavours. Proving you don’t have to be a ‘master chef’ or use a ton of different ingredients to create a moroccan flavour inspired dish. This came to me on a Friday evening when most of my veggies had been used up during the week and I wanted to throw something together quick and easy with whatever was left in the fridge. So feel free to add other veggies!

Ingredients:
527580_10151301103037204_477062951_n

1 Large eggplant

3 Zucchini’s

1 Carrot

1 Brown onion – diced

3 Cloves of garlic – minced

2 Tablespoons of coconut oil

1/2 Tablespoon of ginger – minced

2 Veggie stock cubes

150g Brown lentils

1 Tin of diced tomatoes

2 Teaspoons of dried oregano

2 Teaspoons of tumeric

2 Tablespoons of freshly chopped coriander

Sprinkle of sea salt

Cracked pepper

4-6 Cups of boiling water

Instructions:

Prep your carrot, eggplant and zucchini into chunky slices. Not too thin but not too thick either. Set aside. Heat coconut oil in a large soup pot and add garlic, ginger and onion. Mix through with oil and add all veggies to pot. Turn heat to medium and keep mixing veggies to ensure they don’t stick to the bottom of pan. Let cook for approx 5-10min. Add tin of diced tomatoes. Stir through and leave for another 5min.

Add 2 cups of the boiling water to veggie stock and let dissolve. Add stock to the pot and stir. Bring heat to high and boil. Add lentils and remaining water,  allow to cook on high for 5min. Add remaining herbs & spices, bring heat down to a low medium/simmer and leave for 25min.

Serves 6-8.

 

Say what? Yep – healthy, guiltfree Sweet Potato Chips! So easy to prepare, all you have to do is throw 4x ingredients in a plastic bag, shake them around and chuck them in the oven! It’s the easiest way to coat the chips adding so much flavour!

Ingredients:'Shake and Bake' Sweet Potato Chips

1-2 Sweet potatoes

2 Tablespoons of olive oil

Sprinkle of sea salt

Cracked pepper

1 Plastic bag

Instructions:

Preheat oven to 220 degrees. Line a baking tray with tin foil. Ensure the tray is big enough for chips to be spread out evenly.

Peel sweet potatoes and cut into finger size chips or chunky wedges. Place in plastic bag with olive oil, salt & pepper. Shake, Shake Shake!

Place chips evenly out on the tray and pop them in oven for 40-50min in total. Turn chips over after approx 20-25min. Keep an eye on the chips to ensure they don’t burn but turn out nice and crispy! Yummo!

 

Last day of summer here in Melbourne today and….it was a wee bit chilly! So, whipped up this delicious curry to warm me up. A great mixture of vegetables, herbs and spices. Yummo!

Ingredients:Eggplant & Lentil Coconut Curry

1 Small eggplant

1/2 Head of cauliflower

3/4 Cup of green lentils – rinsed and drained

2 Zucchini’s- thinly sliced

1/4 Bunch of kale

1 Onion – diced

2 Cloves of garlic – minced

1/2 Teaspoon of ginger – minced

250ml of boiling vegetable stock

2 Teaspoons of ground coriander

1/2 Teaspoon of ground cumin seeds

2 Teaspoons of turmeric

500ml of organic coconut milk

2 Tablespoons of fresh coriander – chopped finely

2 Tablespoons of coconut oil

Cracked Pepper

Instructions:

Remove kale leaves from stems and break up into bite size pieces, rinse thoroughly and pat dry with a paper towel. Set aside. Rinse throughly lentils and set aside to drain.

Chop eggplant into bite size pieces, slice zucchinis thinly and chop cauliflower into small florets. Set aside.

Heat 1 tablespoon of coconut oil up in large pot/pan and add onion. Bring down to a medium heat and after 5 min add ginger, garlic, turmeric, ground cumin and coriander. Stir for approx. 8 min and add 1/2 cup of water. Pour lentils and 250ml of vegetable stock (boiling hot) into pot and bring to boil. Once boiling add eggplant and boil for 5min. Reduce to a simmer and cover for 10min.

Meanwhile in a smaller pan heat up the other tablespoon of coconut oil on high and add cauliflower. Reduce heat to medium, add 1/2 cup of water and stir for 5min.

Add the cauliflower and coconut milk to lentils and cover for 5min. Add zucchini and kale – simmer for another 15min, after 10min add the fresh coriander.

Once vegetables are tender, taste, and serve with cracked pepper!

 

 

Feb
27
0

Tofu & Kale Pot Pie

A quick throw together meal that turned out to be amazing! So much flavor coming from only a few ingredients. You can make one big ‘pie’ or do what I did and make the dish into 4 little ‘pies’. Make sure you use firm tofu for this dish to really work!

Ingredients:Tofu & Kale Pot Pie

1 Zucchini

2 Small carrots

3 Tomatoes (core removed)

Half bunch of kale

1 Block of firm tofu

2 Tablespoons of Tamari sauce

2 Tablespoons of ABC butter (almond, brazil & cashew)

3 Tablespoons of nutritional yeast

2 Cloves of garlic

Good sprinkle of cracked pepper

Instructions:

Preheat oven to 200deg and spray 4x pie pots with coconut oil. Set aside.

Tear the kale away from stem and into small bite size pieces. Rinse thoroughly, pat dry with a paper towel and place into a large mixing bowl.

Slice the zucchini and carrots thinly and add only the carrot to kale. Core the tomatoes and dice into medium size cubes. Add to mixture.

Remove tofu from packaging and rinse. Break up roughly the tofu into small bite sizes pieces and throw together with kale/veggies. Add the ABC & Tamari sauces. I had to melt my ABC so it wasn’t so thick and would stir through leaf mix evenly. Add the nutritional yeast, garlic and cracked pepper. Keep stirring through.

Add zucchini slices to the bottom of each pie pot (roughly 4x slices) creating a ‘base’ of the pie. Press in tightly the kale mixture to each pot. Decorate top with remaining zucchini slices.

Place pie pots in oven and allow to bake for approx 45-5omin. Zucchini ‘lid’ should crisp up nicely but not burn. Allow to cool before serving, eat straight from the pot!