18 June 2013

Don's Favourite Healthy Recipes....


I always share pictures or descriptions of the yummy healthy food that I cook and eat and I thought I would share with you some of my favourite recipes.  Some I have whipped up myself and others I have been inspired by other people!  So much fun trying new things.  I love left overs for breakfast.

Pancakes 
(great for the weekend, or cook the night before and reheat at work)
Put the following into a food processor/blender:
2 cups oats
1/2 cup skim milk or light coconut milk or water if you don’t drink either
3 egg whites
1 full egg
1 tsp vanilla essence
1 tsp cinnamon
Blend together to a nice pancake mixture and fry in coconut oil or olive oil – less is best…. Hot pan – depends on if you like little pancakes or big ones as to how many this serves.  I normally use this as two breakfasts, putting the mixture in an air tight container for the next day or so.
For CHOC pancakes, add a scoop of chocolate protein powder to the mix.
Serve with Greek yoghurt, coconut flakes and fresh strawberries/blueberries or your fav fruit!















Green Smoothie
Love a good green smoothie before I head off to work, this is a great way to get some good nutrients quickly into your body before the day starts – my morning multi vitamin. My favourite mix so far is:

2 handfuls baby spinach
½ cup chopped pineapple
½ banana
1 cup water
1 tsp coconut oil
Blend together, ensure all the stems are blended, pour and drink. Delicious. I added a kiwi fruit the other day – yummy…. Added a little sweet tang.

Scrambled eggs on avo/vegemite rye toast


Simple, yummy and soo good for you! 
2 slices rye bread
1/2 avocado
2 tsp vegemite
3 egg whites
1 full egg

Scrambled up the egg and put on toast with avocado and vegemite. A quick favourite.



Egg Muffins
These are great for breakfast, lunch or snacks! They freeze well too.  You can bulk them up with any protein and vegetables that you like.

You can either use muffin tins sprayed with olive oil or put cupcake patties in the muffin trays or onto an oven tray.

*Do not overfill if you are just putting in patties on a tray, they might expand

Makes 16-20 egg muffins
10 -12 eggs whisked well (use whole eggs)
1 shallot
2 zucchini
3 big handfuls of spinach
1 cup  roasted capsicum (red and/or yellow)
6-8 slices of cooked bacon or sliced ham
Fresh basil
salt and black pepper to taste
Preheat oven to 180 degrees, grease with olive oil two muffin pans (or one at a time depending on your pan situation). Whisk all your eggs in a big bowl. In a food processor throw in the shallot, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…).  Add this mixture to your eggs.  Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans Bake for 20-25 minutes or until the eggs are set in the middle. 

Allow to cool for 15-20mins before putting in fridge or freezer. I use glad bags and freeze two at a time, they are ready to go!  Serve with a green salad, avocado and homemade salsa! YUM















Baked eggs 
I so love this on the weekend or even a cheeky mid week dinner, if you have ramekin dishes these are perfect.... 

I use tinned tomatoes, you could make your own tomato mix and add fresh herbs, garlic
Fry off some onion, chorizo (or bacon) mushrooms if you fancy, do not overcook
Mix in with tomatoes/herbs, place in ramekin dish and crack egg on top (two if dish fits)
Bake for about 15-20mins at 160degrees

Serve with avocado, salsa and spinach

Quick homemade salsa
Ingredients

2 large ripe tomatoes, diced
1/2 large onion, diced
1 jalapeno pepper, chopped
1 teaspoon lime juice
salt, pepper, and garlic (to taste)
Instructions

Combine tomatoes, onion, pepper and lime juice
Add salt, pepper and garlic to taste
Serve
Store fresh homemade salsa in the refrigerator.

Chocolate Oats with Banana

30g oats cooked in microwave with water or coconut milk (just covering)
Cook for 45seconds
Stir in 1/2 scoop chocolate protein powder, cook for another 10-15 seconds
Stir in banana or strawberries

Baked chicken, with paprika, lemon garlic (great for large batches for left overs)

500g - 1kg chicken breast or thighs (your choice, I love thighs myself)
2 tsp paprika
1 tsp chilli flakes/or fresh
2 cups fresh lemon juice
2 tsp garlic
Put 500g to a 1kg of chicken breasts (sliced in half ) or thighs (with skin, or without, your choice) in a oven proof dish.

Mix paprika, lemon, garlic into a paste and pour over chicken   Cover chicken with lid or foil.

Bake at 180degrees for 20-25mins, taking cover off for last 5mins.
*For something different, add chorizo and pineapple to the mix. Delish.


Chicken or Turkey patties

500g chicken or turkey mince
1 chopped brown onion
1 tbsp tahini
1/2 cup grated zucchini
1 egg whiskey
1/2 cup grated carrot

Mix all items in a bowl with salt & pepper and roll into small balls, flatten out and cook in olive oil or coconut oil.  You could use this as a meatball recipe, roll smaller and bake in the oven in a tomato & basil sauce.

Great for breakfast, snacks, with veggies and salad for lunch! Freeze well.


Simple Curry
Seriously, the internet nowadays is a great resource, I have so many favourite links stored with recipes.  This one I started using this recipe late last year and found it easy, which should be the whole point of cooking. I always have coconut milk and curry paste in my cupboard - just add fresh ingredients depending on your mood! I love a red fish curry with green beans and sweet potato.  
* use light coconut milk if you want, Ayam brand is best. Don't be afraid to use full fat. serve with steamed vegetables or just have on own. If for lunch serve with brown rice.

 Baked Fish

When I get home from the gym and could eat a horse, this is what I whip up.

Put fish fillets (any kind of white fish or salmon) on tin foil
Mix up soy sauce, ginger, garlic, chilli and a little lemon
Pour over fish fillets
If you have a bit of time, marinate the fish in the marinade for 10-15mins then put in oven
Bake in oven for 20-25mins or until cooked, 180 degrees
Serve with steamed vegetables (bok choy, asparagus, zucchini, broccoli) or with some sweet potato mash if you fancy.

Bunless Burgers
Great for Friday night when you want to relax, have an easy dinner with a glass of red.

Beef patties (Angus ones are nice from Coles) or make your own (similar to turkey.chicken patties)
1 brown onion, sliced, cooked in olive oil
2 slices lean bacon, grilled
3 large mushrooms, sliced and cooked sep
1 egg cooked to your liking
Put pattie, onions, mushrooms, bacon, egg on top of each other and top with beetroot, tomato, sliced gherkins - any salad you like and enjoy!  

Protein Balls

These are great if you really feel like eating bad processed chocolate or lollies - these are a great treat, you can make them and freeze them in sep bags and they will be a much healthier option.  I wouldn't eat daily.....

200g almond meal
1tbsp cacao powder (or cocoa powder)
10 dates (chopped super fine)
1 scoop your favourite flavour of protein powder (I love Tony Sfeir's natural or pea protein) choose one with low sugar and less crap added in.
1 tbsp almond butter or natural peanut butter
Mix in a little water to get a good "ball rolling" consistency and roll in coconut















Chocolate Dessert

1/2 scoop chocolate protein powder (casein or egg if at night time)
1/2 cup greek yoghurt
1 tsp vanilla essence or almond essence
Mix together and let set in the freezer for 5-10minutes, serve with slivered almonds or strawberries.

Fresh, delicious, colourful and easy to prepare dishes.  Do not be afaid to eat healthy foods everyday - do not starve yourself this WILL NOT make you healthier and fitter in the long run - just stuffs up your bodies metabolism and you want that baby firing with great fuel.

Dressing on salads, make them fresh with lemon juice and herbs. Have greek yoghurt with lemon, garlic, dill etc. Make things fresh. When shopping, stick to the outside of the supermarket except for cleaning products etc. Do not think that muesli bars and packaged health foods are GOOD for you. 

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