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December, 2023

Strawberry Yogurt Delight

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SERVES: 1                     PREP: 5min          

Protein: 22.7g       Carbs: 27.4g     Fat: 6.5g          Fibre: 0.8g          Calories: 274

 

INGREDIENTS:

  • 175 grams yogurt, strawberry, low fat

  • 125 grams cheese, cottage, low-fat

  • 5 grams almonds, flaked

 

METHOD:

1. In a small bowl, mix the low-fat cottage cheese and low-fat yogurt together.

2. Pour into a serving bowl and sprinkle with the nuts.

 

Chef’s suggestions:

- If you prefer a smoother consistency, you can use a blender to mix the yogurt and cottage cheese.

- You can use any low-fat fruit yogurt in place of strawberry.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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October, 2023

Super Lean Beef Burger & Salad

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SERVES: 1                     PREP: 15min          

Protein: 30.3g       Carbs: 29.5g     Fat: 7.4g          Fibre: 4g          Calories: 325

 

INGREDIENTS:

  • 1 sprig fresh flat-leaf parsley

  • 15 mls french dressing, fat free

  • 1 inch cucumber (approx 15g per inch)

  • 1 bread roll, mixed grain burger buns (approx 45 grams each)

  • 0.5 brown onion, small (approx 60g each)

  • 1 pinch black pepper

  • 1 cup mixed salad leaves

  • 1 pinch sea salt

  • 100 grams beef mince, extra-lean (maximum 5% fat)

  • 1 pump cooking oil spray

  • 1 sprig fresh thyme

  • 2 tsp burger relish

  • 1 egg white (large egg)

 

METHOD:

1. Finely chop the onion and herbs and combine in a bowl with the beef mince; mix thoroughly using your hands until fairly smooth looking and then season with sea salt and freshly ground black pepper; combine well.

2. Mix in the egg white and combine well.

3. Using clean hands form the mix into one round, flat patty (per serving).

4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger.

5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes.

6. Meanwhile, toss the salad with the dressing and transfer to a serving plate along with the opened burger bun.

7. When the burger is cooked all the way through, place it into the burger bun and top with the relish and sliced cucumber. Serve immediately.

 

Chef’s suggestions:

- If you can’t find extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak for you (making sure to ask for any fat bands to be removed before grinding).

- If you like, you can use 1tsp dried mixed herbs instead of the fresh herbs.

​

 

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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November, 2023

Protein Pancakes with Strawberry & Yogurt Mix

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SERVES: 1                     PREP: 10min          

Protein: 19.6g       Carbs: 25.2g     Fat: 6.6g          Fibre: 1.5g          Calories: 254

 

INGREDIENTS:

  • 15 grams vanilla flavour soy protein powder

  • 5 mls flaxseed oil

  • 70 grams frozen strawberries

  • 2 egg whites (large egg)

  • 80 grams soy yogurt, vanilla

 

METHOD:

1. Whisk together the egg whites, protein powder and flaxseed oil.

2. Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly.

3. When the batter starts to bubble on top, flip the pancake over and cook on the other side until golden brown.

4. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawber­ries are warmed through.

5. Drain any excess juices from the strawberries and mix the strawberries together with the yogurt.

6. Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberry yogurt mixture and fold the pancake over.

7. Pour the strawberry juice over the top, serve and enjoy.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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August, 2023

Teriyaki Lamb Stir-Fry

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SERVES: 1                     PREP: 20min          

Protein: 42.6g            Carbs: 12.3g     Fat: 2.3g          Fibre: 15.6g        Calories: 380

 

INGREDIENTS:

  • 20 grams teriyaki marinade

  • 100 grams Bok choy

  • 0.5 brown onion, small (approx. 60g each)

  • 0.5 fresh red chilli (approx. 45g each)

  • 1 pump cooking oil spray

  • 200 grams lamb, rump, lean

  • 15mls Thai sweet chilli sauce, light

  • 5mls sesame oil

 

METHOD:

1. Thickly slice the onion, thinly slice the chilli and coarsely chop the Bok choy and broccolini.

2. Heat a non-stick wok to high and lightly spray with cooking oil spray.

3. Slice the lamb into thin strips and stir-fry until cooked to preference and remove from wok; cover to keep warm.

4. Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until fragrant.

5. Add the teriyaki and sweet chilli sauces and bring to the boil; add the vegetables and stir-fry until just tender.

6. Return the lamb to the wok and heat through; transfer to a serving plate.

​

 

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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September, 2023

Baked Snapper with Cucumber Salad

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SERVES: 1                     PREP: 20min          

Protein: 36g       Carbs: 34.6g     Fat: 3.9g          Fibre: 1.7g          Calories: 325

 

INGREDIENTS:

  • 150 grams snapper

  • 0.5 tsp garlic, minced

  • 10mls tamari (wheat-free soy sauce)

  • 0.5 red onion, small (approx. 60g each)

  • 2 inches cucumber (approx. 15g per inch)

  • 80 grams rice, brown basmati, 2-minute microwave

  • 0.5 tsp bottled ginger, crushed

  • 0.25 fresh red chilli (approx. 45g each)

 

METHOD:

1. Pre-heat the oven to 200c.

2. Mix the tamari sauce with the same amount of water; add the garlic and ginger together and combine.

3. Place the snapper in a baking dish and pour over the sauce mixture; cook in the oven for approximately 10-15 minutes or until cooked through.

4. Meanwhile, thinly slice the onion and cucumber, toss together and set aside. Also slice the red chilli and set aside.

5. When the fish is almost ready, prepare the rice according to the packet instructions; transfer to a serving plate.

6. Top the rice with the cooked snapper and cucumber salad and drizzle the juices from the baking dish over the salad. Garnish with the sliced red chilli.

​

 

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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July, 2023

Quick Cobb Salad

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SERVES: 1                     PREP: 5min          

Protein: 21.1g            Carbs: 11.8g     Fat: 2.3g          Fibre: 2.3g          Calories: 159

 

INGREDIENTS:

  • 60 grams turkey meat, lean, sliced

  • 1 tomato, small (approx. 100g each)

  • 10mls lemon juice, bottled

  • 1 pinch black pepper

  • 60 grams smoked ham, extra lean, sliced

  • 1 pinch sea salt

  • 30 grams beansprouts, mung

  • 0.5 crisp lettuce, small (approx. 100g each)

 

METHOD:

1. Roughly chop the lettuce and tomato.

2. Top the lettuce with tomato, turkey, ham and bean sprouts and season to taste with salt and pepper.

3. Drizzle the lemon juice on top.

​

 

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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April, 2023

Soft Egg & Salsa Taco

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SERVES: 1                     PREP: 8min          

Protein: 17.2g            Carbs: 22.4g     Fat: 20.2g          Fibre: 5.1g          Calories: 346

 

INGREDIENTS:

  • 3 sprigs fresh coriander

  • 5mls extra virgin olive oil

  • 1 pinch black pepper

  • 0.25 fresh red chilli (approx. 45g each)

  • 1 tortillas, wholemeal flour, medium (approx. 40g each)

  • 0.5 tomato, small (approx. 100g each)

  • 1 pinch sea salt

  • 0.25 tsp tabasco

  • 15mls cream, fresh, half fat

  • 2 eggs, large (approx. 50g each)

 

 

METHOD:

1.  For the salsa, chop the tomato, chilli, half the coriander and combine with half of the oil. Add Tabasco if desired, and season to taste with salt and pepper.

2. Wrap the tortilla in paper towel, place on a plate and microwave on high for 30 seconds. Heat for a further 30 seconds. Alternatively, you can heat the tortilla in the oven according to the packet directions.

3. Lightly whisk the eggs with the cream and remaining chopped coriander. Season. Heat remaining oil in a large pan over medium-high heat, pour in eggs and, using a wooden spoon, fold for 2 minutes until scrambled and almost set. Remove from the heat.

4. Working with one tortilla at a time (if making more than one serve, keep the rest covered as you work), spoon some egg down the centre, top with salsa and fold over the sides to enclose. Secure with a paper napkin if desired, and serve with any remaining salsa on the side.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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May, 2023

Steak & Salad Stuffed Pita Pockets

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SERVES: 1                     PREP: 25min          

Protein: 26g            Carbs: 37.8g     Fat: 12.6g          Fibre: 2.4g          Calories: 380

 

INGREDIENTS:

  • 80g sirloin steak, lean

  • 10ml extra virgin olive oil

  • 60ml lemon juice, bottled

  • 1 pinch black pepper

  • 1 tsp Dijon mustard

  • 1 pinch sea salt

  • 1 inch cucumber (approx. 15g per inch)

  • 0.25 crisp lettuce, small (approx. 100g each)

  • 1 bread, pita wholemeal, large (approx. 60g each)

  • 3 cherry tomatoes, small (approx. 10g each)

 

METHOD:

1.  Position rack in upper third of oven; preheat grill.

2. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half the dressing over it. Let marinate at room temperature, turning once, for 10 minutes.

3. Meanwhile, prepare the salad by chopping the lettuce, cucumber and tomato and adding it to the remaining dressing in another bowl; toss to coat.

4. Transfer the meat to the grill and grill for 5 minutes on each side for medium-rare, or until it reaches desired doneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meat with the salad and fill the pita. Serve immediately.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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June, 2023

Balsamic Chicken & Char-Grilled Vegetables

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SERVES: 1                     PREP: 3min          

Protein: 30.7g            Carbs: 22.6g     Fat: 6.9g          Fibre: 6.4g          Calories: 272

 

INGREDIENTS:

  • 50 grams eggplant (aubergine)

  • ½tsp garlic, minced

  • 120 grams chicken breast fillets, skinless and boneless

  • 15mls balsamic vinegar

  • 1 lime (approx. 70g)

  • 5 pumps cooking spray oil

  • 1 pinch black pepper

  • 0.5 zucchini (courgette), medium (approx. 196g)

 

METHOD:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast, marinate for 15 minutes.

2. Meanwhile, heat a BBQ or Sandwich Grill; halve the lime and cook on the grill until the tops have caramelised (approx. 1 minute).

3. Slice the capsicum, zucchini, and egg plant into thick, flat slices. Spray the grill with cooking oil spray and place the vegetable slices onto the grill, cook for approximately 1 minute each side or until char-grilled. Remove from the grill and place in tinfoil until ready to serve to keep warm.

4. Spray the grill with cooking oil spray and add the chicken breast, cook for approximately each side or until cooked through and no longer pink in the centre.

5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised lime.

 

Chefs’ suggestions:

- Chicken tenderloins or chicken thighs (skin and bone removed) can be used in place of chicken breasts for this recipe.

 

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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February, 2023

Balsamic Beef & Sweet Potato Mash

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SERVES: 1                     PREP: 25min          

Protein: 33.2g            Carbs: 31.8g     Fat: 5.1g          Fibre: 3.9g          Calories: 314

 

INGREDIENTS:

  • 1 pinch black pepper

  • 120 grams sirloin steak, lean

  • 2 sprigs fresh chives

  • 0.5 tsp garlic, minced

  • 1 sweet potato (approx 150g each)

  • 30 mls balsamic vinegar

  • 20 mls coconut milk, reduced fat

  • 1 cup mixed salad leaves Average, all brands

  • 4 cherry tomatoes, small (approx 10g each)

 

 

METHOD:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the steak; marinate for 15 minutes.

2. Meanwhile, cut the cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plate and pour over the remaining balsamic vinegar.

3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approximately 8 minutes or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chives and add to the potato along with the coconut cream. Mix well and transfer to the serving plate.

4. Heat a BBQ or Sandwich Grill and cook the steak over high heat for 1-2 minutes each side or until cooked to your preference. Place the steak on top of the sweet potato mash, top with extra chives for garnish and serve.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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March, 2023

Sticky Diced Chicken on Spring Cabbage

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SERVES: 1                     PREP: 20min          

Protein: 41.5g            Carbs: 34.2g     Fat: 1.9g          Fibre: 8.3g          Calories: 330

 

INGREDIENTS:

  • 2 tsp garlic, minced

  • 3 spring onions (approx 15g each)

  • 125 grams spring cabbage

  • 0.5 red capsicum (pepper), large (approx 160g each)

  • 125 grams chicken breast fillets, skinless and boneless

  • 60 mls tamari (wheat-free soy sauce)

  • 2 tsp honey, clear & runny

  • 2 tsp bottled ginger, crushed

  • 10 mls Thai sweet chilli sauce, light

  • 0.5 yellow capsicum (pepper), large (approx 160g each)

 

 

METHOD:

1. Mix together the garlic, ginger, honey and two-thirds of the tamari sauce; cube the chicken and add to the marinade, tossing to make sure each piece is fully coated. Set aside for 5 minutes.

2. Heat the remaining tamari sauce over medium-high heat in a non-stick frying pan or wok, add the marinated chicken and stir fry for approximately 5 minutes.

3. Cut the capsicums into strips and chop the spring onions into 1 inch pieces; add to the pan and stir fry for a further 2-3 minutes (add 1 tablespoon of water, per serving, if necessary).

4. Shred the cabbage, add to the pan and cook for a further 2-3 minutes stirring constantly, then transfer to a warmed serving bowl.

5. Drizzle with sweet chilli dipping sauce and serve immediately.

​

Bella, S. (2012). DAILY MEAL PLANNERS FOR CALORIE RANGES 1200-2200. Burleigh Heads: Real Body World Wide Pty Ltd.

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December, 2022

Low-fat Mini Turkey Burgers

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SERVES: 2                    PREP: 10min                 COOK TIME: 10min    

​

INGREDIENTS:

  • 500g (1lb 2oz) turkey mince

  • ½ cup (125g, 4oz) feta cheese, crumbled

  • 1 red onion, finely chopped

  • 1 tbsp parsley, chopped

  • 1 tbsp mint, chopped

  • 1 tbsp milk

  • ½ tsp salt

  • 1/8 tsp black pepper

  • Olive oil, for frying

​

METHOD:

  1. In a large bowl, combine turkey, feta, onion, parsley, mint, milk, salt and pepper. Using your hands, mix until thoroughly combined.

  2. Evenly divide the mixture and shape into 8 balls. Press each ball flat with hands to form 8 small patties.

  3. Heat oil in a large frying pan over medium heat.

  4. Cook each patty for 3-4 minutes on each side, until golden brown and turkey is cooked through.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

December Recipe Image

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July, 2022

Sesame Snap Peanut Butter Caramel Protein Cookies

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SERVES: 24                     PREP: 15min           COOK TIME: 15min           

​

INGREDIENTS:

  • ¾ cup self-raising flour

  • 1 cup protein powder (AminoZ Peanut Caramel Cookie WPI)*

  • 3¾ cups ground sesame snaps (approx. 8 mini packets)

  • ¼ cup white sugar

  • ½ cup brown sugar

  • ½ tsp salt

  • ½ tsp vanilla essence

  • 2 eggs

  • 1½  tbsp butter

  • ½ - ¾ cup peanut butter

  • Chocolate chips

​

METHOD:

  1. Preheat oven to 180 degrees.

  2. Place sesame snaps in food processor. Whiz until small chunks/powder as you desire. Remove and set aside.

  3. Combine sugar, salt, vanilla essence, eggs, butter and peanut butter in food processor. Combine well.

  4. In a mixing bowl add together flour, protein powder and sesame snaps.

  5. Place on non-stick baking paper and place in oven for 15 minutes until lightly golden brown.

 

* You can use any type of protein powder you like here, just note that it will change the taste

 

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Protein Cookies

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August, 2022

Morrocan Spiced Soup

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SERVES: 2                    PREP: 10min           COOK TIME: 45min           

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INGREDIENTS:

  • ¼ cup (30g, 1oz) pistachios, chopped

  • 2 tbsps coconut oil

  • 1 large onion, chopped

  • 2 garlic cloves, minced

  • 1 tsp fresh ginger, minced

  • 2 tsps cumin

  • 2 tsps ground oregano

  • ½ tsp turmeric

  • 2 medium carrots, chopped

  • 1 medium cauliflower, broken into florets

  • 1 large red apple, chopped

  • ¼ cup (10g, ¼oz) fresh coriander, roughly chopped

  • 2 cups (500ml, 1pt) vegetable stock

  • ¼ cup (125ml, 4fl oz) coconut milk

  • 1 tsp tamari sauce

  • Salt and pepper

​

METHOD:

  1. Heat a small frying pan over medium heat and dry fry the pistachios for 3 minutes. Remove from heat and set aside.

  2. Heat the coconut oil in a large pot over medium-high heat.

  3. Fry the onion for 5 minutes until softened and browned.

  4. Add the garlic and ginger and fry for a further 1 minute. Add the cumin, oregano and turmeric and fry for another 1 minute.

  5. Add the carrots, cauliflower and apple and cook for 5 minutes.

  6. Add half the coriander, the stock, coconut milk, tamari and half the pistachios. Bring to a boil and then reduce to a simmer. Cover and simmer gently for 30 minutes until the vegetables have softened.

  7. Let cool for 10 minutes.

  8. Use a stick blender to puree the soup until smooth.

  9. Season to taste with salt and pepper and serve garnished with the remaining pistachios and coriander leaves.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

 

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Soup

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September, 2022

Breakfast Burrito

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SERVES: 2                    PREP: 15min           COOK TIME: 15min           

​

INGREDIENTS:

  • 2 tsps olive oil

  • 1 small waxy potato, cut into small cubes

  • 2 cups (60g, 2oz) baby spinach

  • 1 spring onion, finely chopped

  • 1 tsp cumin

  • 1 tsp ground coriander sa

  • 1 x 400g (14oz) can butter beans, drained and rinsed

  • 1 large avocado, cubed

  • 150g (5oz) low-fat feta

  • ¼ cup (25g, 1oz) Parmesan cheese, grated

  • 3 eggs

  • ¼ cup (60ml, 2 fl oz) low-fat milk

  • 3 tbsps water

  • Salt and pepper to taste

​

METHOD:

  1. Heat the olive oil in a small non-stick frying pan over medium heat. Fry the potato cubes for 5 minutes until browned.

  2. Add the spinach, spring onion, cumin, coriander and butter beans and fry for a further 2 minutes. (you might need to add the spinach in two batches)

  3. Drain any excess liquid from the spinach and place the mix in a bowl and gently stir the avocado, feta and half the Parmesan through. Set aside.

  4. Wipe the pan clean to reuse for the burrito wraps.

  5. To make the burrito wraps, beat the eggs in a large bowl and mix well with milk, water and a pinch of salt and pepper.

  6. Heat the frying pan on low.

  7. Pour out half the mixture into the pan to form a thin plain omelette.

  8. Allow it to cook well and when it begins to come away from the pan on its own, flip over and cook the other side.

  9. Once cooked, lay the omelette on a plate and repeat with the rest of the egg mixture.

  10. Divide the bean mix between the two omelettes, then roll them up burrito style. Serve sprinkled with the rest of the Parmesan cheese.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

 

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Recipe Image

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October, 2022

Mediterranean Roast Chicken and Vegetables

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SERVES: 2                    PREP: 10min           COOK TIME: 1hr, 15min           

​

INGREDIENTS:

  • 2 small zucchinis, sliced

  • 2 medium sweet potatoes, cut into wedges

  • 1 head of garlic, cut in half crossways

  • 1 small red onion, cut into wedges

  • 3 tbsps olive oil

  • 2 tsps fresh rosemary, finely chopped

  • 2 tsps fresh oregano, finely chopped

  • Salt and pepper to taste

  • 4 chicken Marylands, skin on

  • 2 vines of cherry tomatoes (about 12 tomatoes in total)

​

METHOD:

  1. Preheat the oven to 200 degrees Celsius (400F, Gas mark 6)

  2. In a large bowl, gently toss the zucchini, sweet potato, garlic head halves and onion with 1 tablespoon olive oil, half the rosemary, half the oregano and a good couple of grinds of salt and pepper.

  3. Brush the chicken pieces with the remaining olive oil, herbs and some more salt and pepper.

  4. Arrange the chicken pieces and all the vegetables, except the tomatoes, in a large baking dish.

  5. Place in the oven and bake for 35 minutes.

  6. Add the tomatoes and bake for a further 20 minutes.

  7. Serve each Maryland with and equal portion of baked vegetables.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

 

​

October recipe image_edited

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November, 2022

Chocolate Coconut Pots

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SERVES: 4                    PREP: 20min [plus chilling]                     

​

INGREDIENTS:

  • 2 tbsps ground white chia seeds

  • ¼ cup (60ml, 2fl oz) coconut milk

  • 2x270ml (9fl oz) cans coconut cream

  • ¼ cup agave syrup

  • 150g (50z) dark chocolate, grated

  • 8 fresh raspberries

  • Mint leaves, to garnish

​

METHOD:

  1. Whisk together the chia seeds, coconut milk, coconut cream and agave syrup.

  2. Gently heat over low heat in a medium saucepan.

  3. Gently stir in the chocolate until it has just melted and combined. Do not boil mixture.

  4. Remove from heat and sweeten to taste with more agave if needed.

  5. Pour into serving bowls and place them in the refrigerator overnight to chill and thicken.

  6. Serve garnished with raspberries and mint leaves.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

 

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Mousse

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June, 2022

Basil, Beef & Eggplant Stir-fry

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SERVES: 4                     PREP: 10min           COOK TIME: 10min           

​

INGREDIENTS:

  • 2 tbsp vegetable oil

  • 4 garlic cloves, roughly chopped

  • 2 large mild chillies, sliced

  • 2-3 bird’s eye chillies, sliced (optional)

  • 500g (1 lb) beef mince

  • 1 eggplant (about 400g/14oz), cut into roughly 3cm (1 inch) long pieces

  • 2 tbsp fish sauce

  • 4 tbsp oyster sauce

  • 1 cup Thai basil leaves*

  • steamed rice to serve

​

METHOD:

  1. Heat the oil in a wok or large frying pan over high heat. Add the garlic and stir-fry for 1 minute.

  2. Add the beef and stir-fry until almost cooked.

  3. Add the eggplant and chilli and stir-fry for another minute.

  4. Stir through the fish sauce and oyster sauce.

  5. Cover with a lid for 2-3 minutes to allow the eggplant to steam and soften.

  6. Remove the lid and add the basil leaves and toss to wilt the leaves.

  7. Remove from heat and serve with steamed rice.

Notes:

* Thai basil is available from some major supermarkets or an Asian grocer. Substitute regular basil if unavailable.

 

Marion's Kitchen. (2022). Basil, Beef & Eggplant Stir-fry. Retrieved from Marion's Kitchen: https://www.marionskitchen.com/basil-beef-eggplant-stir-fry/

Recipe Image

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April, 2022

Turkey Boats

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SERVES: 2                     PREP: 5min           COOK TIME: 10min           

​

INGREDIENTS:

  • 1 avocado

  • ½ tsp lemon juice

  • 1 tsp Greek yogurt

  • Salt and pepper, to taste

  • 2 tsps coconut oil

  • 1 small onion, finely chopped

  • 1 garlic clove, crushed

  • ¼ tsp salt

  • ½ tsp chilli powder

  • ½ tsp cumin

  • ½ tsp ground oregano

  • 300g (10oz) turkey mince

  • 2 radicchios, rinsed, leaves separated

​

METHOD:

  1. Mash the avocado with the lemon juice and yogurt. Season to taste with salt and pepper.

  2. Heat the oil in a medium-sized frying pan over medium heat.

  3. Fry the onion and garlic for 5 minutes, add the salt, chilli, cumin and oregano and cook for a further minute.

  4. Add the turkey and fry for 6 minutes or until browned.

  5. Place large spoonful of turkey mince in each radicchio leaf and top with avocado mix.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Turkey Boats

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May, 2022

Coconut Cupcakes

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SERVES: 12                     PREP: 20min           COOK TIME: 20min           

​

INGREDIENTS:

  • 1½ cups (120g, 4oz) desiccated coconut

  • ½ cup (60g, 2oz) tightly packed almond meal

  • 2 tsps tapioca flour

  • ¾ tsp baking powder

  • ¼ tsp salt

  • 3 large eggs, room temperature

  • 1/3 cup (105g, 4oz) agave syrup

  • 1/3 cup (80ml, 3fl oz) coconut milk

  • 3 tbsps coconut oil

  • 1½ cups (235g 8oz) sugar-free dark chocolate chips

​

METHOD:

  1. Preheat the oven to 180oC and line a 12-hole cupcake tin with the cupcake liners.

  2. In a large bowl, stir together the desiccated coconut, almond meal, tapioca flour, baking powder and salt and set aside.

  3. In another bowl, mix together the eggs, agave syrup, coconut milk and coconut oil until just combined.

  4. Add to the dry ingredients and mix together thoroughly.

  5. Fill the cupcake liners so that they’re about half-full. Top with the chocolate chips.

  6. Bake in the oven for 20 minutes or until a toothpick inserted in the middle of a cupcake comes out clean.

  7. Let them cool for 2 minutes, then remove the cupcakes from the tin and place on a wire rack to cool completely.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Recipe Image

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February, 2022

Chocolate Energy Balls

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MAKES: 20                     PREP: 15min (plus refrigeration)          

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INGREDIENTS:

  • ¾ cup (90g, 4oz) unsweetened dark chocolate, roughly chopped

  • 1 cup (115g, 4oz) almonds

  • ¾ cup (90g, 3oz) pistachios

  • 2 tbsps ground flaxseed

  • 2 tbsps chia seeds

  • 1 tbsps maple syrup

  • 1 cup (160g, 6oz) Medjool dates, pitted

  • 1 tbsp coconut oil

  • 1 tbsp cacao powder

  • ½ cup (40g, 1½oz) coconut flakes

​

METHOD:

  1. Place the chocolate, almonds, half the pistachios, flaxseed and chia seeds in a food processor. Blitz for 1 until, until a breadcrumb consistency forms.

  2. Add the maple syrup, dates, coconut oil and cacao powder and blend for a further 1 minute until a dough forms.

  3. Using hands, form the mixture into little balls.

  4. Use a spice blender to pulse the remaining pistachios until they’re almost a fine powder. Place in a small shallow dish.

  5. Roll half the balls in the coconut and the rest in the pistachio powder.

  6. Place in the refrigerator for 1 hour to chill.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Protein Balls

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March, 2022

Chicken Pesto Salad

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SERVES: 4                     PREP: 15min           

​

INGREDIENTS:

Pesto

  • 2½ cups (80g, ¾ oz) fresh basil leaves

  • ½ up (70g, 2½ oz) pine nuts

  • ¾ cup (75g, 3oz) Parmesan cheese

  • Salt and pepper, to taste

  • 1/3 cup (80ml, 3fl oz) olive oil

  • 600g (1lb, 5oz) cooked chicken breast cut into small strips

  • 1 punnet cherry tomatoes, halved

  • ¾ cup (40g, 1½ oz) semi-sun-dried tomatoes, halved

  • 500g (1lb, 2oz) baby spinach leaves

  • 300g (10z) feta, cubed

​

METHOD:

  1. Place basil leaves and pine nuts in a food processor with Parmesan and salt and pepper to taste.

  2. Add oil gradually, until the pesto forms a smooth paste.

  3. Toss together the chicken, tomatoes, semi-sun-dried tomatoes, spinach leaves and feta in a large serving bowl with pesto to taste.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Chicken

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January, 2022

Berry Sorbet

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SERVINGS: 4                     PREP: 15min (plus refrigeration)          COOK TIME: -

​

INGREDIENTS:

  • 4 cups (500g, 1lb 2oz) mixed fresh berries

  • ½ cup (180g, 6oz) honey

  • 1 cup (250ml, 8fl oz) coconut cream

  • Pinch of salt

  • 2 tbsps coconut oil

​

METHOD:

  1. Add the berries to a food processor and pulse a few times.

  2. Add the honey, coconut cream, salt and oil.

  3. Blend until smooth.

  4. Pour into a large bowl, cover with plastic wrap and place in the freezer for 1 hour.

  5. Remove from the freezer and blend again until smooth.

  6. Place into an airtight container and freeze for at least 4 hours, preferably overnight.

  7. Serve chilled.

 

Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Sorbet

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December, 2021

Perfect Lamb Cutlets

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SERVINGS: 4                     PREP: 10min                     COOK TIME: 12min

​

INGREDIENTS:

  • 12 lamb cutlets

  • Oil, for frying

  • Salt and pepper, to season

  • 1 lemon, juiced and zested

  • Sprig of thyme, to garnish

​

METHOD:

  1. Preheat barbecue, pan or grill to hot.

  2. Brush each cutlet lightly with oil. Season with salt and pepper and sprinkle each with lemon zest and chopped thyme.

  3. Cook cutlets on one side until the first sign of moisture appears on top, about 3-4 minutes. Turn over, brush with lemon juice and cook to your preference. Turn once only.

  4. Remove cutlets from heat.

  5. Cover loosely with foil and rest cutlets for 2 minutes before serving.

  6. Garnish with thyme sprig.

​

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Lamb Chops

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October, 2021

Tandoori Chicken Salad

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SERVINGS: 4                     PREP: 10min (plus marinating)                     COOK TIME: 15min

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INGREDIENTS:

  • ½ cup (125ml, 4fl oz) tandoori paste

  • 1¼ cups (310ml, 10fl oz) plain yoghurt, plus extra for drizzling

  • 700g (1½ lb) chicken thigh fillets, trimmed

  • Oil, for frying

  • 1-2 cos (or 1 iceberg) lettuce, shredded

  • 2 celery stalks, sliced

  • 1 cucumber, sliced

  • 10-15 cherry tomatoes, halved

  • Olive oil for dressing

  • Salt and pepper

​

METHOD:

  1. In a large bowl, combine the tandoori paste and yoghurt. Add chicken and toss to coat. Marinate in fridge for 15 minutes.

  2. Heat oil in a large frying pan over medium heat. Add chicken thighs and cook for 15 mins, until cooked through fully.

  3. Remove from heat and allow to coll. When cool, slice chicken into large chunks.

  4. Add lettuce, celery, cucumber, and cherry tomatoes to a bowl and toss with a splash of olive oil. Season with salt and pepper.

  5. To serve, divide salad between plates and arrange chicken on top. Drizzle with yoghurt.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Beef

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November, 2021

Snapper Battered Fish & Chips

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SERVINGS: 4                     PREP: 30min                     COOK TIME: 30min

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INGREDIENTS:

  • 1 2/3 cups (205g, 7oz) plain flour, sifted

  • ½ tsp baking powder

  • ½ tsp salt

  • 1¼ cups (300ml, 10fl oz) beer

  • 4 snapper, skinned and deboned

  • Vegetable oil, to deep-fry

  • 1kg (2lb) potatoes, peeled and sliced into chips

  • Tartare sauce, lemon wedges, parsley, sea salt flakes, to serve

​

METHOD:

  1. Mix flour, baking powder and salt in a large bowl and make a well in the centre. Using a whisk to stir, gradually add beer and combine well to form a batter.

  2. Cut fish into 8 slices.

  3. Pat potatoes dry to remove excess moisture.

  4. Heat oil over a high heat in a large saucepan or deep-frying pan. Deep fry chips in batches until lightly golden. Transfer to tray lined with paper towel to absorb excess oil. Repeat until all chips are fried.

  5. Reheat oil to 190oC (375oF).

  6. Dip each piece of fish in batter to evenly coat. Deep-fry for 4 minutes or until crisp and golden brown. Transfer to a plate lined with paper towel. Repeat with remaining fish pieces.

  7. Arrange fish on top of chips and serve with tartare sauce, lemon wedges, parsley and salt to taste.

NOTE: substitute snapper for any firm white-fleshed fish.

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Fish

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August, 2021

Shepherd's Pie

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SERVINGS: 6                     PREP: 20min                          COOK TIME: 1hr 20min

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INGREDIENTS:

  • 1 tbsp olive oil

  • 900g (2lb) lean beef mince

  • 1 onion, chopped

  • 3 garlic cloves, crushed

  • ¼ cup (30g, 1oz) instant gravy powder

  • 1 cup (250ml, 8fl oz) beef stock

  • 2 carrots, diced

  • 1 x 400g (14oz) can diced tomatoes

  • 1 cup (170g, 6oz) frozen peas

  • 1.5kg (3lb, 5oz) potatoes, chopped

  • 50g (2oz) butter, chopped

  • ½ cup (125ml, 4fl oz) milk

  • 1 tbsp cayenne pepper

​

METHOD:

  1. Preheat oven to 180oC (350oF, Gas Mark 4)

  2. Heat oil in a frying pan over medium-high heat. Cook mince in two batches for 8 minutes or until browned. Remove meat from pan.

  3. Add onion and garlic to pan and cook until softened, 3 minutes.

  4. Return mince to pan and add gravy powder. Cook, stirring, for 1 minute. Add stock, tomatoes and carrot and bring to the boil. Reduce heat to medium-low. Simmer, for 25-30 minutes, or until thickened, then add peas.

  5. While meat is cooking, bring saucepan of salted water to the boil and cook potatoes for 10 minutes or until tender. Drain.

  6. Return drained potatoes to pan over low heat and mash until smooth. Add butter and milk and stir until butter melts and mixture is combined.

  7. Spoon mince into casserole dish. Top with potato mixture and sprinkle with cayenne pepper.

  8. Bake for 25 minutes or until golden.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

August Recipe Image

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September, 2021

Sirloin Steak with Chimichurri Sauce

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SERVINGS: 4                     PREP: 20min                          COOK TIME: 20min

​

INGREDIENTS:

Steak

  • 2 large sirloin steaks

  • 1 tsp salt

  • ½ tsp pepper

  • 2 tbsps vegetable oil

​Sauce

  • ½ cup (20g, ¾ oz) fresh coriander leaves, roughly chopped

  • ½ cup (20g, ¾ oz) fresh parsley leaves, roughly chopped

  • 1 onion, finely chopped

  • ½ lemon, juiced

  • 2 tsps white wine vinegar

  • 1 clove garlic, minced

  • Pinch of chilli flakes

  • 1 tsp salt

  • ½ tsp pepper

  • 1/3 cup (80ml, 3fl oz) olive oil

​

METHOD:

  1. Cut the steaks in half, crosswise. Pat steak dry with paper towel and season all over with salt and pepper. Set aside for 15-30 minutes to bring to room temperature.

  2. To make the sauce, place the coriander, parsley onion, lemon juice, vinegar, garlic, chilli flakes, salt and pepper in the bowl of a food processor and pulse until roughly chopped.

  3. Slowly pour in the olive oil and process until semi-smooth. Transfer to a small bowl and set aside.

  4. Heat a grill or grill pan over medium-high heat. Brush both sides of each steal with the vegetable oil, then cook, undisturbed for 90 seconds for rare and 3 minutes for medium (longer if you want it cooked more). Flip and cook for the same amount of time on the other side.

  5. Transfer to plates and let rest for 5 minutes. Slice and serve with the chimichurri sauce.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Roast Chicken
Recipe Image

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July, 2021

Chicken Noodle Soup

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SERVINGS: 4                     PREP: 20min                          COOK TIME: 40min

​

INGREDIENTS:

  • 2 tbsps olive oil

  • 1 onion, finely chopped

  • 1 carrot, sliced

  • 6 cups (1.5L, 50fl oz) chicken stock

  • 300g (10oz) chicken breast fillets, sliced

  • 50g (2oz) egg noodles

  • 2 tbsp flat-leaf parsley leaves, chopped

  • Salt and pepper, to taste

  • Baguette or crusty rolls, to serve

​

METHOD:

  1. Fry onions in oil in a saucepan over medium heat until onions are softened.

  2. Add carrot and cook for 5 minutes.

  3. Add stock and cover saucepan. Bring to the boil, then reduce heat and allow to simmer for 15 minutes.

  4. Add chicken and noodles and simmer for a further 10 minutes, until noodles are soft.

  5. When soup is ready to serve, mix in parsley and season with salt and pepper.

  6. Serve with crusty sliced bread or rolls.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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June, 2021

Chicken Casserole

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SERVINGS: 4                     PREP: 30min                          COOK TIME: 60min

​

INGREDIENTS:

  • 2 tsps olive oil

  • 8 chicken drumsticks

  • 1 onion, sliced

  • 3 celery stalks, sliced

  • 2 garlic cloves, crushed

  • 2 x 400g (14oz) cans diced tomatoes

  • 2 carrots, sliced

  • 3 cups (750ml, 24fl oz) chicken stock

  • 2-3 potatoes, peeled and cut into pieces

  • 1 cup (170g, 6oz) frozen or fresh peas

  • Salt and pepper, to season

  • 1 tbsp parsley leaves

  • Baguette, sliced to serve

​

METHOD:

  1. Preheat oven to 180oC (350oF, Gas Mark 4). Heat oil in a frying pan and brown chicken for 5 minutes then transfer to large casserole dish.

  2. In the same frying pan, fry the onion and celery until soft, around 5 minutes.

  3. Add garlic and fry for 2 minutes then add tomatoes, and carrots and bring mix to the boil.

  4. Remove from het and transfer sauce to the casserole dish with chicken along with potatoes and chicken stock.

  5. Bake, covered with lid or foil, for 35 minutes until chicken is tender and cooked through.

  6. When chicken is cooked, stir in the peas and half the parsley. Season with salt and pepper and bake for 10 minutes. Remove from oven.

  7. Serve casserole garnished with remaining parsley leaves and serve with fresh crusty bread.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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May, 2021

Butter Chicken

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SERVINGS: 4                     PREP: 10min  (plus marinating)                        COOK TIME: 20min

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INGREDIENTS:

  • 1 tsp garam masala

  • ½ cup (125ml, 4fl oz) plain yoghurt

  • 2 tsps ground coriander

  • Small piece ginger, peeled, finely grated

  • 2 tsps ground cumin

  • ¼ tsp chilli powder

  • 2 garlic cloves, crushed

  • 6 chicken thigh fillets, diced

  • 2 tbsps vegetable oil

  • 25 g (1 oz) butter (or ghee)

  • 1 onion, chopped

  • ¼ cup (125ml, 4 fl oz) thickened cream

  • ½ lime

  • Sprig of basil, to garnish

​

METHOD:

  1. To make marinade, combine garam masala, yoghurt, coriander, ginger, cumin, chilli powder and garlic. Make sure chicken is fully covered and place in the fridge for 4 hours.

  2. Once the chicken has marinated, heat the oil and butter in a large saucepan over medium-high heat.

  3. As onion and cook until soft and golden before adding the chicken and marinade to the saucepan. Stir constantly until the chicken starts to change colour, then add stock and cover.

  4. Wait until the liquids start boiling and reduce heat to low. Simmer, stirring occasionally, until mixture starts to thicken and chicken is cooked through.

  5. Stir in cream. Simmer until heated through then squeeze in the juice of half a lime.

  6. Serve with basmati rice or naan bread.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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April, 2021

Mini Meatballs with Teriyaki Sauce

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SERVINGS: 6                     PREP: 20min                          COOK TIME: 10min

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INGREDIENTS:

  • 500g (1lb 2oz) beef mince

  • 1 tbsp ginger, minced

  • 5 garlic cloves, minced

  • ¼ cup (60ml, 2fl oz) soy sauce

  • 1 cup (125g, 4oz) breadcrumbs

  • 4 spring onions, thinly sliced

  • 2 eggs, beaten

  • Teriyaki sauce, to serve

  • Sesame seeds, to garnish

​

METHOD:

  1. Preheat oven to 200oC (400oF, Gas Mark 6). And line a baking tray with greaseproof paper.

  2. Place mince, ginger, garlic, soy sauce, sesame oil, breadcrumbs, spring onions and eggs in a large mixing bowl. Stir to combine initially and then bring together with hands until thoroughly combined.

  3. Shape into bite-sized meatballs. Place meatballs on the baking tray.

  4. Transfer to the oven and bake for 10 minutes or until cooked through.

  5. Pour teriyaki sauce over the meatballs and garnish with sesame seeds.

 

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

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March, 2021

Easy Beef Casserole

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SERVINGS: 4                     PREP: 15min                          COOK TIME: 2hr 15min

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INGREDIENTS:

  • ¼ cup (30g, 1oz) plain flour

  • Salt and pepper, to taste

  • 1kg (2lb) chuck steak, trimmed, cubed

  • 2 tbsps olive oil

  • 2 leeks, thinly sliced

  • 2 red capsicums

  • 2 garlic cloves, crushed

  • 600g (1lb 5 oz) chopped fresh tomato (or use 1½ x 400g/14oz cans)

  • 2 tbsps tomato paste

  • 2 tbsps brown sugar

  • 2 tbsps Dijon mustard

  • 1 tbsp thyme leaves, roughly chopped

  • Thyme sprigs to garnish

​

METHOD:

  1. Preheat oven to 180oC (350oF, Gas Mark 4). Mix flour with salt and pepper. Lightly coat steak in the seasoned flour.

  2. Heat 1 tablespoon oil in a frying pan over medium-high heat. Cook steak in small batches for 2 minutes at a time until browned.

  3. Place cooked steak in  large casserole dish.

  4. Into the frying pan add the rest of the oil along with the leeks, capsicum and garlic. Cook over medium heat for 3-4 minutes.

  5. Add tomatoes, tomato paste, vinegar, mustard and chopped thyme. Bring to the boil and pour over the steak.

  6. Bake, with the dish covered, for 2 hours so that the meat is tender. Add salt and pepper to taste. Garnish with thyme.

​

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Recipe Image Beef
20210415_165958
20210504_161338
Chicken Noodle Soup

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February, 2021

Pappardelle with Ragu

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SERVINGS: 6-8                     PREP: 10min                          COOK TIME: 3hr 20min

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INGREDIENTS:

  • 110g (4oz) smoked pancetta, chopped

  • Olive oil

  • 1 onion, finely chopped

  • 1 carrot, finely chopped

  • 2 sticks celery, finely chopped

  • 1kg (2lb) beef mince

  • ½ cup (125ml, 4fl oz) red wine

  • 2/3 cup (140g, 5oz) tomato paste

  • 2 cups (500ml, 1pt) boiling water

  • 2 beef (or chicken) stock cubes

  • 2 bay leaves

  • 1kg (2lb) dried pappardelle

 

METHOD:

  1. Fry smoked pancetta in a deep frying pan with olive oil for 3 minutes on a low heat, until starting to crisp. Add onion, carrot and celery. Sweat for 10 minutes with lid on, until soft and onion is translucent.

  2. Add mince, stirring until beef has browned. Pour in red wine and cook at a gentle simmer for 5 minutes until sauces has reduced down. Stir in tomato paste, then add boiling water. crumble in stock cubes and add bay leaves. Cover pan and simmer for 3 hours.

  3. When ready to eat, bring a saucepan of salted water to the boil. Add pasta and cook until al dente. Drain well.

  4. Place the cooked pasta in a pan with the sauce and stir, over heat, until pasta is coated in sauce.

​

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Recipe Image
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