Tuesday, August 30, 2011

Avo & Salmon Stuffed Baked Sweet Potato

this was a bit of a mish-mash of a few ideas in my head and what was in the fridge, it was quick to do low in Starchy Carbs and Baby friendly, who knew lunch had to hit so many options?
It takes about 5 Min's to make using a microwave...so I guess baked potato is a little misleading, but it has the same effect
Here's what you will need

Some Sliced Cherry Tomatoes would be perfect on top I think

1/2 Avocado
1 small tin Salmon
1 Spring onion chopped
1 Sweet Potato

Peel the Sweet potato and spike all over with a fork or knife place covered in a dish with a splash of water
Place in the Microwave and cook for about 2 Min's
Turn over and cook for another min or until tender (every microwave cooks differently)
Meanwhile drain the salmon add to a bowl with the avocado and spring onion
mash it all together season if you like
and top the sweet potato (that you have sliced lengthwise with the Salmon mix

The baby's version

Saturday, August 27, 2011

Maple & Choc Syrup Cookies

Nothing beats a cookie and coffee for that afternoon slump, but if you do reach for the average store bought you will get a big energy burst followed by and even worse slump and again the craving starts, this makes sticking to your diet all that more difficult and well it can get down right boring.
But never fear I have been on the hunt and have found something that should satisfy the craving but keep the insulin from spiking
There are so few ingredients you are probably going to wonder if the will work at all, trust me they are great, if you happen to have any store bought cookies lurking in the cupboard, go read the ingredients, I bet you have a hard time pronouncing them let alone knowing what they are, if this is the case might be time to dump them and give these crumbly concoctions a try

Heres what you are going to need

2 Cup Almond Meal
1/4 Cup Maple Syrup (the real stuff, not the imitation)
1 Tsp Cinnamon
1 Tsp Nutmeg
1/2 Tsp Salt
100g Dark Choc Chips

I oiled under the baking paper to make extra sure they didn't stick, this may have been over kill....

PreHeat oven to 150C
Line a cookie tray with baking paper
Mix all the ingredients in a bowl until well combined, it might look a bit dry at first
and make 2 Inch balls (just squish the mixture in your hands)
flatten out on the tray with a fork a little
Bake in the Oven for 10-12 mins

Next time I cook them I might turn them carefully halfway thru to brown them a bit more on top
but they turned out so well, the taste tester was greatly impressed ;)

Thursday, August 25, 2011

Spinach and Feta Fritatta

Ready to Eat

This is a pretty quick meal perfect for lunch or dinner, you can bump it up at dinner with a nice big assed salad
Heres What you are going to need

4 Whole Eggs (or 6 Egg Whites)
1/4 Cup Low Fat Cottage Cheese
1 Capsicum Chopped
1 Tomato cut into Wedges
1/4 Red Onion Diced
1/2 Tsp minced Garlic
1 Bunch of Spinach chopped
30g Fetta Sliced

Cook the veggies that will take the longest first

In a blender whizz the eggs and cottage cheese (add some Chives if you have them) and set aside
Turn on the grill
Add some Coconut Oil to a fry pan and add Capsicum, Onion and garlic cook until soft
add the tomato and wait for it to soften
Add in the Spinach and allow to wilt a little

Tilt the pan to cook evenly

Pour over the egg mixture and tilt the pan to get coat the pan
top with the feta and pop under the grill and allow the top to set
Serve up
every min or so tilt the pan again so the mixture on top hits the edges to ensure even cooking

Chief Taste Tester gave it the thumbs up

Week in Links 25/08

The lovely Shona sent me this one to share its the Lazy Chef's guide to healthy cooking, Thanks Shons, there are some great ideas in there, except I have never heard of left over wine? what is this?

We have slowly been making the transition to a Primal diet in our household and I came across this article about Primal pregnancy, I had a wonderful pregnancy with no cravings or bloating (almost) now I am more sure that this is to do with Diet, If you are not planning on pregnancy but suffer terribly when Aunt Flo visits? There is information there for you too

Kitchen Cures for 10 types of pain, I don't like to pop a pill every time something hurts, these are some great natural remedies that you will have in the house

Susanne Eman is striving to be the worlds largest woman eating 20,000 calories a Day, pretty scary stuff, the interview with her children got me a little choked up.

My Mum sent me this one, its Obesity Statistics by Country, where are your country men on the list? you might be surprised.

24 Top tips for inner city bike Buying and riding, if you have ever thought of riding to work or already do here are some tips you might find useful

7 Louise Hay insights, if you don't know who Louise Hay is, have a little read, she is 85 years old and cured herself of cancer among other things, I listen to her affirmations almost nightly, I especially love Number 4, seeing people as the children they used to be makes dealing with them so much more pleasurable

This is not really on topic, but I will want to revisit this again and again a list of common misconceptions in history pretty interesting stuff

Thursday, August 18, 2011

Pumpkin Pie Protein Bars

I don't know about you but whenever I find healthy brownie or muffin recipes once I have cooked them they tend to turn out more like bullets than anything that is likely to win friends and influence people with it deliciousness but these I can proudly say are an exception to that rule

Heres what you are going to need

500g Pureed Pumpkin
150g Apple Puree (you can use baby apple food also)
1/2 Cup Splenda
2 Tsp Cinnamon
1.5 Tsp Ground Ginger
1/2 Tsp Ground Clove
1 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tsp Salt
2 Tsp Vanilla Essence
4 Large Egg Whites
2 Cups of Oat Flour (finely blended Oats)
2 Scoops Plain or Vanilla Protein Powder
1/2 Cup Almond Milk (or Dairy)
(optional add Crushed Walnuts, I didn't add as the baby was having these too)

PreHeat over to 175C
Line a Pyrex dish with Baking paper
Mix the first 11 ingredients until well combined
Stir thru the last 3 (4 if you add nuts) ingredients and pour into the dish
Use a glass dish if you can as it will help stop the mixture from cooking too quickly
pop the Dish into the oven on a middle shelf and cook for about 30 min or until a knife comes out clean
Once cooked remove from oven and allow to cook a little before cutting into squares, without the walnuts 2 squares is about 100 Calories


The freezer is still stocked to bursting point here so I haven't really been cooking much lately, hence not many recipes, but we are starting to make out way thru and I should have some yummy recipes for you soon in the mean time here are a few of the articles that caught my eye this week and a sneak peek at the yummy Pumpkin Protein bars that I adapted from a US recipe I found where a lot of the ingredients were not available here in Australia, they were so good

Finding the right Protein powder can be hard, this is a good break down of whats out there and what to use it for

Who said Nigella never cooked healthy food? This beetroot salad looks amazing and will be on the menu for lunch at our place this week

Picture this: Cancer. A clever illustrated explanation of how cancer starts and grows in the body

Everything you need to know about Fast Food in one big picture

A Sip of Soda: How Soft Drinks Impact Your health, Its a nifty little picture, hmmm there seems to be a theme this week ;)

Thursday, August 11, 2011

Week in Links 15/08

Greenpeace's 2001 Tuna Ranking, how does your tuna stack up?

Mysterious Orange Goo washes up on Alaskan shore is identified as eggs, but no one knows what they might be

Yoga for a....Face lift? If you needed another reason to try yoga, how about anti-aging?

Never Mind America, is the world ready for more old men?

Price of Healthy food Vs Junk Food (Info graphic) is it more expensive to eat junk in the long run? Taking medical expenses into account

Anti Theft Lunch Bags, these nifty bags will keep co-workers from stealing your food for sure, but not convinced it would stop some do gooder throwing out your lovely leftovers...

Tuesday, August 9, 2011

Chilli & Lime Miracle Noodle & Tuna Veggie Bowl

Every Lunch time for some time now I have grabbed the biggest bowl available and chopped veggies until I hit the brim, there are so many different veggie & dressing combinations to try I never get bored
Having it made so quickly and knowing it is so good for me I have to say i have never enjoyed lunch so much, my mouth starts to water at the very idea that lunch time and my delicious veggie bowl is not far away add some Miracle noodles to the equation and I'm in heaven!
Here's what you are going to need for this little green delight (antioxidants bursting with every bite)

1/4 Tsp Coconut oil
1 Head of broccoli chopped into small florets
1/4 head of Cauliflower chopped into small florets
1 Bunch of baby asparagus 
200g Snow Peas ends trimmed
1 Small Chilli diced
1 Tsp Lime Juice
180g tin tuna drained
1 pack of miracle noodles

Pop all the veggies and Chilli in a wok with some coconut oil
Stir fry until tender
Mean While drain and rinse the miracle noodles
Add them to boiled water for a minute or so
drain and pat dry with a towel
add to the veggies with Lime Juice and stir to combine
top with tuna and dig in

Monday, August 8, 2011

Super Fast Salmon and Stir-fry Ginger Veggies

The part of this meal that will take you the most time is prepping all the veggies. If you are clever when you get your veggies home from the grocery store, wash them chop them and bag them ready for the week, you will save on time and space in the fridge.
With my veggies prepped already this meal took a matter of minutes, probably helps that I like my salmon rare too. Here's what you are going to need
1/4 Head Cauliflower
1 Red & Green Capsicum
1 Head of Broccoli
2 Field Mushrooms
1/2 Zucchini
1 Tbsp Rice Wine Vinegar
1 small red Chili seeded and chopped
1 Tsp Garlic
2 Tsp Ginger
Coconut Oil

Add the Cauliflower to the Wok with a little coconut oil and stir-fry for a few Min's until it starts to soften
Add the rest of the veggies stir-fry for a few Min's
Add the seasonings , heat thru place in a warm bowl to one side
cook the salmon in the wok on both sides until cook to your liking
Serve with the veggies

I have been using Minced Ginger in a jar, but my mum mentioned that she buys fresh ginger slices it up thin and freezes in ice cube trays, when its frozen pop them out and store until you need them in the freezer, (she is so clever my mum) the flavour from fresh just blows the socks off the minced stuff. And Ginger is great for muscle soreness so you should be having lots in you diet.

Sunday, August 7, 2011

Week in Links 8/8

Happy Monday All, heres something to brighten your morning

12 Super Simple DIY Beauty tips for you

The three step approach to Detox or as Poliquin calls it taking out the garbage a great way to explain and understand how to effectively detox the body without stressing it

Flylady will help you get organised in your house so you can't use the "I don't have enough time" excuse anymore for not exercising. My home has never been as clean, organised or clutter free since following her baby steps and it feels like I do less house work, Brilliant!

Colon Cleansing might not be the best idea, apparently they needed a study to figure that pearler out....

With the loss of Amy Winehouse, makes you wonder why some people survive Addiction and others don't fare as well

First 30 days has Inspiration and expert advise for any change in life that might come your way, clever sods

An Inside look at Coconuts, looking for an excuse to add them to your diet? Look no more

Does this picture make you uncomfortable? What Sort of boy Image do you strive for or try to maintain? Is this it?

Breaking Break Everywhere, Plentiful or pitiful?. Snapshots of people with their daily food intake from all corners of the world, we all have to eat

The Ultimate guide to making your period suck less

Wednesday, August 3, 2011

Honey Soy Turkey Stirfry

I have recently discovered Rice Vinegar and have quickly become addicted, its a great addition to stir frys and veggie bowls. This recipe is so delicious and a bit of a change from the normal stir-fry combinations
Heres what you are going to need;

2 Tsp Tapioca Flour
1/3 Cup Salt reduced Soy Sauce
1/3 Cup Rice Vinegar
2 garlic cloves crushed
2 Tsp Honey
1/2 tsp Dried Chilli
1/3 Cup Water
500g Turkey Breast chopped
1 Red onion Diced
1 Yellow Capsicum chopped
1 Green Capsicum chopped
1 Bunch asparagus trimmed
1 Zucchini chopped
2 Field Mushrooms chopped
Miracle Rice to serve

Mix the Tapioca flour, Soy, vinegar, garlic, honey, chilli and water in a small bowl until smooth and set aside
pan fry the Turkey in batches until browned, set aside and keep warm
Add the veggies to the pan and cook until tender
Add back the Turkey & stir through the Soy/ Vinegar mixture and simmer until the sauce starts to thicken
Serve up with Miracle Rice

Monday, August 1, 2011

Thai Glazed T-Bone

We had this for dinner a couple of nights ago, it was so tasty a little kick from the chilli and the lime made the steak so tender, this will be added to our regular list for sure, hope you enjoy

Here what you are going to need;

4 T-Bone Steak
1/3 Cup Sweet Chilli Sauce ( I used Ayam Light 19KJ Tbsp)
1 Tbsp Fish Sauce
1 Tsp Brown Sugar
2-3 Tbsp Lime Juice
Vegetables to serve (We roasted Sweet Potato, Pumpkin and Roma Tomato)

Mix the marinade ingredients together and paint ont the steaks
pop them in the fridge on a plate covered for about 30 min
Cook for a few mis on each side on a griddle or BBQServe with a mountain of vegetables