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Chilli con carne

This chilli con carne is a hearty dish that will warm you from the inside out. It is high in protein, fibre, vitamin C and is low GI, leaving you feeling full for longer. Chilli con carne is also a delicious meal even without the rice.

Ingredients:

1 tbs olive oil

1 x onion, diced

2 cloves garlic, crushed

1-2 carrots, diced

2 stalks of celery, diced

1 red capsicum, diced

1 yellow capsicum, diced

1 small zucchini, diced

2 tsp chilli powder

2 tsp cinnamon

2 tsp cumin

1 tsp coriander

500g beef mince

2 x 400g tinned tomatoes

1 x 400g tin of red kidney beans, drained

1 x 400g tin of chickpeas, drained

1 small bunch of coriander

1 cob of corn, kernels removed or 1 x 400g tin of corn

1 tbs balsamic vinegar

1/3 cup uncooked basmati rice per person

Guacamole:

1 avocado

2 tbs natural yoghurt

Method:

  1. Heat oil in large saucepan and add onion, garlic, carrot, celery, zucchini and capsicum and stir to cook for 2-3 minutes.
  2. Add chilli powder, cinnamon, cumin and coriander and stir, cooking for a further 5 minutes.
  3. Add beef mince and allow to brown slightly, breaking up the lumps.
  4. Add tomatoes, chickpeas, kidney beans and 2 cups of water, along with the chopped stalks of the coriander and the balsamic vinegar.
  5. Allow to simmer away for about an hour until the liquid has reduced, stirring occasionally. Stir in coriander leaves, reserving some for garnish.
  6. Once cooked, prepare the rice as per instructions on the packet.
  7. Mix the avocado and natural yoghurt together with a squeeze of lime to make the guacamole.
  8. Serve chilli on top of fluffy rice with a dollop of guacamole on the side.
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Quinoa, Corn and Zucchini Fritters with Poached Egg

Quinoa, Corn and Zucchini Fritters with Poached Egg

Ingredients:

1/3 cup white quinoa, cooked.

2 eggs (one for poaching)

Corn off 1 cob

1 zucchini grated

½ red onion, finely chopped

1-2 tbs milk, if needed

1 x 95g tin of tuna in spring water (optional)

50g low fat feta, crumbled

1 tbs chopped coriander

Salt and pepper

Method:

  1. Cook quinoa as per instructions on the packet. Allow to cool.
  2. Mix together all ingredients, except for 1 egg. If too dry add milk until mixture is sticky.
  3. Heat a non-stick fry pan and spoon tablespoons of fritter mixture into pan. Cook for 2-3 minutes on each side or until golden.
  4. Heat water in saucepan until just boiling, swirl water and add cracked egg to poach. Allow to cook until yolk is as desired.
  5. To serve, put 2-3 fritters on a place, top with poached egg, sprinkle with chopped coriander or serve with rocket and natural yoghurt, if desired.
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Warming Winter Lentil Soup

Looking for something to keep you warm over these colder winter days? Try this hearty Bacon, Vegetable and Lentil Soup.

Ingredients:

1 tbs olive oil

3 rashers of bacon, fat trimmed and chopped

1 onion, diced

1 carrot, diced

2 sticks of celery, diced

1/2 a medium zucchini, diced

1 small sweet potato, diced

2 cloves of garlic, crushed

1/2 a red chilli, finely chopped

2 sprigs of thyme, stems removed

1 x 400g tin of lentils

100g of dried red lentils

1 reduced salt chicken or vegetable stock cube

1L water

1 x 400g tin of cannelloni beans

1 large handful of baby spinach leaves.

Method:

  1. Heat olive oil in large pot. Add bacon and fry until caramelised.
  2. Add all vegetables, garlic, thyme and chilli and cook for ~10 minutes on low to allow vegetables to soften.
  3. Add lentils, stock and water and simmer for 15 minutes until lentils are tender.
  4. Add cannellini beans and cook for a further 10 minutes.
  5. Add spinach leaves and season with salt and pepper.
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We love pizza, here’s how to do a healthy pizza

Healthy Pizza

Who said pizza was unhealthy!?! Check out our healthy pizza option.

Checkout this delicious master piece with less than 10 grams of fat for the whole thing!! Whole meal pita bread, tomato paste, roasted sweet potato, pumpkin, mushrooms, capsicum, pineapple, spinach leaves, tuna, and extra lite cheese. Yummy!

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Lamb Fillets on Cous Cous

This delicious meal of lamb fillets on cous cous was literally created before my eyes in just 15 minutes by my pregnant friend as I indulged in a glass of red wine and a chat.

In just 15 minutes, she marinated and cooked the Lamb fillets in Moroccan spices, poured boiling water over the cous-cous, chopped up a bowl of fresh coriander, tomatoes and red onion and then added a dollop of low fat Greek yoghurt on top.  It was a delicious, healthy and easy meal that is great for a summer night!

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Paleo Menu at Cafe PALATE

Paleo menu’s are hard to come by, I found the most fantastic paleo-inspired menu at a café called PALATE in Greville street Prahran that offered a huge selection of healthy foods that could be combined in a meal of 5 or 8 items to create an individualised, healthy meal.

The only problem was that there were so many to choose from that I think i’ll need to go back everyday for a year to try every delicious and original creation for myself!!

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Moroccan Chicken and Black Quinoa Salad

Moroccan Salad

The health benefits of any variety of quinoa are amazing. It is a complete protein, with a protein profile of similar to that of dairy milk, so it is really great news for vegetarians. It contains 8 grams of protein per 1 cup serving, which is almost twice that of barley, rice or corn, 39 grams of carbohydrates, 4 grams unsaturated fatty acids, 5 grams dietary fibre. It has all the 9 essential amino acids for tissue growth. It is gluten free and very friendly to digestion.

Check out the salad I cooked up for dinner last night- it was delish!!!

Moroccan chicken and black quinoa salad.
(Serves 4)

Ingredients:
-1 1/2 cups black quinoa, rinsed, drained
-1/4 cup rice bran oil (or half walnut oil)
-4 tablespoons lemon juice
– 4 anchovies, drained, finely chopped
– 2 garlic cloves, crushed
– 2 stalks celery, halved, thinly sliced
– I medium avocado
-150g Greek-style fat-reduced fetta, crumbled
– 2/3 cup roughly chopped walnuts, toasted
– 2 large truss tomatoes, drained, chopped
-1 cup roughly chopped fresh flat-leaf parsley leaves
– 1 large chicken breast
– Moroccan spice mix

Instructions:
Place the black quinoa and 2 1/2 cups cold water in a medium saucepan over high heat.

Bring to the boil. Reduce heat to medium. Simmer, covered, for 15 minutes or until water is absorbed and quinoa is tender. Transfer to a large plate to cool.

2. Mix the chopped anchovies, lemon juice and other ingredients together with the cooked quinoa, and season to taste (remember anchovies themselves are packed with plenty of flavour and quite salty, so you may not need to add further salt).

3. Fry the chicken with a small amount of rice bran oil in a stick free pan, sprinkle with Moroccan spices during the cooking process. Remove from the heat and add to your finished salad along with the avocado.

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