Shakshuka Recipe

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Ingredients

·     1 red onion, finely diced

·     1 garlic clove, crushed

·     1 small chilli, finely diced

·     1 teaspoon paprika

·     ½ teaspoon ground coriander

·     ½ teaspoon ground cumin

·     2 red capsicums, cut into 2cm pieces

·     400g chopped tomatoes

·     ½ large eggplant, cut into 2cm cubes

·     4 eggs

·     Fresh coriander, to serve

Method

1.    Preheat oven to 2200C.

2.    Heat 1 tablespoon of extra virgin olive oil over a medium heat and add onion, garlic and chilli. Cook for 5 minutes, or until softened. Add the spices and stir, cook for a further minute. 

3.    Add the capsicum and tomatoes to the pan and cook for 10-15 minutes, or until capsicums are softened. Turn the cook top off, then blend the sauce and return to the pan.

4.    Meanwhile, spray another pan with cooking oil and heat over a high heat. Add eggplant and cook for 10 minutes or until cooked through, turning occasionally.

5.    Stir the eggplant through the sauce. Make four wells with the back of a spoon and crack an egg into each well, then bake in the oven until eggs are cooked to your liking.  

Sprinkle with coriander and serve with wholegrain bread.

Nutrition benefits:

High in Vitamin C to assist your immunity and glowing skin

A good source of protein to keep you feeling full and lower the overall GI of the meal

Can be shared with friends (Always a benefit too right ;))

This recipe was brought to you by our amazing Kirrawee Dietitian Melissa - give her a call to get your health sorted down in the South of Sydney!

 

Veggie Muffins

It's official. We struggle to get enough veggies in our day, everyday! My new favourite past time has been trialling inventive snacks that I can pass on to our lovely clients. Oh...and that I can also indulge in myself! Whilst enjoying a Friday night in recently and enjoying some 90's smash hits after a busy work week, I discovered these. Enjoy, Ash xx

Makes: 12

Ingredients

100g semidried tomatoes or grilled capsicum

2 cups wholemeal raising flour

1 large zucchini, grated

1 large carrot, grated

1/2 cup spring onions finely sliced

1/2 cup coarsely grated cheese (You're choice)

1/2 cup skim milk

3 eggs, lightly whisked

60g olive oil margarine

1/2 tsp paprika

1/2 tsp dried basil

Shake of salt

Method

Preheat oven to 180 degrees. Spray 12 medium muffin pans with oil to grease. Literally throw all ingredients into a big bowl whilst dancing to Michael Jackson and combine well. 

Spoon the mixture into prepared tins and bake in the pre-heated oven for 20 minutes until golden and cooked through. Transfer to a wire rack to cool.

Nutrition: 

Energy: 140 calories/588kJ, Protein 6.6g, Carbs 16.3 (1 diabetic exchange), Fat 5.4g

As a lighter snack have one of these with a cup of tea. For a bit more protein eat your muffin with a 250mL cup of coffee, glass of milk or chai for a snack worth about 220-250 calories/924-1050kJ kilojoules.

Suggestions: Heat in the microwave, especially during these cooler winter months!

Spicy Carrot Dip

Ingredients:

3 carrots (475g), grated

75g (1/4 cup) tahini

2 tablespoons fresh lemon juice

1 clove of garlic, chopped

2 medjool dates, pit removed

1.5cm piece fresh ginger, grated

1 tablespoon olive oil

1 1/2 teaspoon ground cumin

1 teaspoon garam masala

1/4 cup freshly chopped coriander leaves

125ml (1/2 cup) water

Method:

Blend all in a food processor or blender.

Enjoy

1. As a snack with cut up veggie sticks or grainy crackers. 1/3 of a cup is a good portion!

2. As a spread on your wraps or sandwhiches

Nutrition

Carrots are high in Beta Carotene, an important antioxidant which plays a role in generating healthy skin and eyes. Tahini is made of sesame seeds and high in a certain natural food chemicals called lignans which have been seen to reduce cholesterol. Tahini is also a good source of calcium and magnesium, which aids in building strong bones. Ginger has been seen to reduce inflammation, assist in protective immunity and assist with digestion. What are you waiting for - eat it up!

Vegie Patch Shepard's Pie

A healthy twist on a family classic that everyone will enjoy! 

Ingredients: 

  • sweet potato (350g), peeled, chopped
  • ¼ jap pumpkin, cut into small cubes  
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 1 tablespoon curry powder
  • 1 teaspoon ground turmeric
  • 1 bay leaf
  • 1 cup green beans, chopped
  • 2 carrots, diced
  • 1 cup broccoli, cut into florets
  • 2 zucchinis, diced
  • ½ head cauliflower, cut into florets
  • 2 x 400g tins chopped tomatoes, no added salt
  • 250g extra lean beef mince (replace with extra lentils for vegetarian option)
  • 2 x 400g tin lentils, rinsed, drained  

What to do: 

1. Preheat oven to 180°C.

2. Boil 1L water and steam sweet potato and pumpkin until soft (about 10–15 minutes).

3. Transfer to a bowl, add 1 tbls oil & mash. Set aside.

4. Add remaining oil to a large saucepan placed over medium-high heat. Add onion, curry powder and turmeric. Cook for 3–4 minutes, until soft. Add bay leaf and mince; cook until just browned.

5. Stir through beans, carrots, broccoli, zucchini and cauliflower. Cook until soft for approx 5 minutes.

6. Add tinned tomatoes, turn up the pan and bring to a simmer (small bubbles).

7. Stir through lentils and simmer for 15 minutes.

8. Transfer mixture to a large casserole dish and top with mash. Place into preheated oven and bake for 40 minutes. 

 *Recipe adapted from the Australian Healthy Food Guide. 

Comment

Katrina Mills

Katrina is an enthusiastic and driven dietitian with a client-centered approach to nutrition and health. She understands the positive effects nutrition has on the ability to assist in recovery, ease symptoms and improve overall quality of life.

Thai Style Baked Fish

I've always been a big supporter of the Mediterranean diet and its inclusion of fish. Fish contains Omega 3's important for maintaining healthy cholesterol levels. It also helps reduce inflammation in the body (inflammation can lead to increased risk of chronic disease and other health problems). Try and include a fresh fish meal at least once in your week. It mixed things up anyway and tastes delicious if infused with some herbs!

Ingredients:


• 6 lemongrass stalks
• 12 Kaffier lime leaves
• 1 large kg fillet of firm white fish e.g. Barramundi, Ling, King Fish
• ¼ store bought red curry paste
• 2 Tbsp Shredded ginger
• 3 garlic cloves (sliced)
• 2 long red chilis, seeds removed and chopped
• 2 Tbsp vegetable oil
• 1 Cup Coriander leaves
• 1 Cup Mint leaves
• 1 Cup Thai Basil leaves
• Steamed basmati, doongara or mahatma rice and lime wedges, to serve

 

Directions:

Preheat over to 200 degrees. Place the lemongrass and lime leaves in a baking tray lined with non-stick baking paper and top with fish, skin side down. Spread the flesh of the fish with the curry paste. Combine the ginger, garlic, chili and oil. Sprinkle over the fish and bake for 20-30 minutes or until the fish is cooked through. Top the fish with the coriander, mint and thai basil and serve with steamed rice, a big bunch of vegetables or salad and lime wedges. Oh and then totally eat it all up...

Ash ;)

Healthy Sausage Rolls

Sounds naughty but tastes delicious! The best way to go about a healthy eating plan is to enjoy new ways to nourish your body. Last week I found myself at home with limited ingredients yet wanting to be creative! This is what I was able to rustle up in a matter of minutes and it turned out delicious.  Choose one or the other, both good!

Ingredients:

Chicken Sausage Rolls

400g lean chicken mince, 1 egg, 1 x grated carrot, 1/2 onion chopped, 2 cloves garlic chopped, 1/4 cup fresh chopped basil/parsley/coriander, 1 tsp garam masala/curry powder, 1 pack mountain bread (8 sheets)

Serve with sweet chili sauce

Beef Sausage Rolls

400g lean beef mince, 1 egg, 1 large can red kidney beans (drained), 8-10 medium mushrooms, 1/2 onion chopped, 2 cloves garlic chopped, 1/4 cup fresh chopped basil/parsley/coriander, 4 tbsp. pasta sauce, 1 pack mountain bread (8 sheets)

Serve with tomato sauce

Method:

1. Heat up onion and garlic over medium heat in saucepan.

2. Add in meat and brown. 

3. Add in the rest of the ingredients, mix and cook for a further couple of minutes

4. Cut mountain bread lengthways into 3 strips  

5. Spoon mixture along length of each mountain bread and roll into a cylinder(not too much! and make sure you drain otherwise will be too much water which could make it go soggy)  

6. Give it a light spray or brush with oil

7. Bake on 180 degrees for 15-20mins  

8. Enjoy with your choice of dipping sauce and a beautiful side salad

 

 

 

 

Crumbed Quinoa Schnitzel

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As well as being Australian I am a proud Austrian citizen with a father named Wolfgang and a heritage of growing up with the popular veal/chicken schnitzel at Oma and Opa’s place as a child. Hence the other day when reading over an extremely diligent client’s food diary I almost jumped in excitement when I saw quinoa schnitzel recorded! What a great way to make this staple and loved dish healthier. Quinoa being low GI was a great alternative to the typical breadcrumb experience. From there I also had another great client who mentioned instead of dipping the chicken in egg and milk mixture she used low fat greek yoghurt instead and it tasted delicious! 

So here we go. Inspired by the people who make my day enjoyable, satisfying and a positive journey towards healthier living. Thank you.

Serves 4

Ingredients:

½ cup uncooked quinoa 
600g chicken breast
1 egg¼ cup milk
½ cup flour/almond meal**
Dash of parmesan cheese
Cracked black pepper
Olive or coconut oil**

** For the clients of mine who have a bit of an alternate healthy outlook and like to experiment with their cooking. You know who you are! :)

Method:

1. Cook quinoa, leave to cool
2. Tenderise chicken with mallet until thin
3. Beat egg and milk in a bowl, add a couple of shakes of parmesan
4. Cover one large plate entirely with flour. Cover another large plate entirely with cooked quinoa
5. Lie chicken onto plate of flour and cover both sides. Dust off any excess
6. Dip into egg and milk mixture 
7. Press into quinoa (both sides)
8. Lie into pan of either olive or coconut oil and cook over medium heat until brown (flip/cook both sides)
9. Rest chicken on plate lined with kitchen towel to soak off any extra oil

10. Serve with Steamed or baked veggies or a scrumptious salad!

Quinoa Vege Burgers

Prep: 30 mins
Makes: 15 small patties
Taste Rating: 10. This recipe is delicious!

Nutrition: Quinoa is gluten free, of a low glycaemic index (keeps you fuller for longer!) and a source of complete protein. This means it contains all 8 essential amino acids your body cannot synthesise itself. Protein helps support immunity, aids in hormone production and is the building blocks of healthy muscle. Quinoa is also full of fibre which is beneficial for healthy digestion and contains micronutrients manganese, magnesium, iron, copper and phosphorus. 

Ingredients

  • 2 cups quinoa uncooked (Mixed colour quinoa best)
  • 500g chopped and steamed butternut pumpkin
  • 2 eggs
  • 1 zucchini
  • 1/2 bunch chopped parsley
  • 1 can lentils (drained)
  • 1 cup fresh breadcrumbs
  • 2 lemons
  • 4 cloves garlic diced (or ground with mortar and pestle)
  • 1/2 onion chopped
  • 1 tablespoon curry madras
  • Black pepper
  • Small whole grain rolls (as many as you need!)
  • 1/2 bunch mint chopped finely
  • 1 small tub greek low fat yoghurt (200g)
Mint Yoghurt Burger Trimmings
  • Baby spinach leaves
  • Sliced beetroot (canned, drained)
  • Sliced tomato
  • Avocado

Method

1. Chop up pumpkin into small pieces and steam on stove or in microwave. When soft, mash.

2. Cook quinoa in saucepan (rice:water 1:2)

3. Add garlic, freshly squeezed lemon, curry powder, onion, lentils, chopped parsley, grated zucchini, eggs, quinoa, bread crumbs and pumpkin mash to large mixing bowl and combine. Add some cracked black pepper to further season. *For gluten free, omit breadcrumbs 

4. Spray a frypan with some canola oil and slowly cook patties over medium heat

5. Toast burger buns in oven. Add mint yoghurt on bottom, patty and as many trimmings as you like.

6. ENJOY!