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Protein MCT Balls (The mid afternoon get-through)

Not familiar with MCT oil? it stands for medium-chain triglyceride and is essentially a refined extraction of plain coconut oil which is a long-chain fatty acid. Being a shorter chain MCT’s are digested more rapidly and are considered a clean fuel for the body and brain. Opposed to longer chain fats, the body absorbs MCT’s without the need to be broken down instead it provides an immediate source of energy whereas fat like olive oil, coconut oil, and butter require bile to break down in the body and stored as fat.

BALL RECIPE

Ingredients: (makes approx 8 balls)

  • 1 cup quick oats
  • 1 scoop vanilla protein powder
  • 3 Tbs Nut Butter (I like cashew butter)
  • 2 Tbs MCT oil
  • 1/3 Cup Dried Blueberries
  • 1 Tbs Pure Maple Syrup
  • 1 Tbs Chia Seeds
  • 2 Tbs Water

Mix ingredients well, slowly add small amounts of water if you want a stickier consistency. Roll and refrigerate.

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Warm Lamb & Pumpkin Quinoa Salad


INGREDIENTS:
Serves 2
▪︎300-350gm lean lamb diced
▪︎1 cup quinoa
▪︎2 cups of water
▪︎1 small onion finely sliced
▪︎1 tsp crushed garlic
▪︎1 cup of spinach leaves
▪︎300gm pumpkin diced ▪︎2 Tbs pomegranate seeds ▪︎1 tsp of rosemary finely chopped
▪︎50gm chargrilled capsicum strips ▪︎1 tsp salt
▪︎1 tbs olive oil
Dressing:
▪︎1 Tbs Dijon mustard
▪︎2 Tbs olive oil
▪︎1 tsp apple cider vinegar
▪︎1 Tbs honey



METHOD:
▪︎Roast pumpkin in a fan-forced oven at 180 degrees for approx. 15-20 mins.
▪︎Place quinoa and water in a saucepan and bring to the boil and simmer for 5 – 10 minutes.
▪︎Over a medium heat, add oil and add onion & garlic until onion has softened.
▪︎Increase heat to medium/high and add lamb, rosemary and salt and cook for approx. 10 minutes until meat is cooked well, set aside and cool.
▪︎In a large bowl combine quinoa, lamb, capsicum and pumpkin and spinach.
▪︎Emulsify the dressing ingredients and then stir into salad.
▪︎Serve salad and top with pomegranate seeds.
▪︎Enjoy:)

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Chicken & Mushroom Spinach Fettucine

 

Make this a vegetarian dish by taking out the chicken and adding your favourite vegetable instead (mine is pumpkin:).

Note* This recipe makes quite a big batch and freezes well. We can easily overeat pasta so try to keep your portion size to 50gm as a side dish or 125gm for a main meal.

INGREDIENTS

  • 500gm Spinach Fettucine (I used San Remo which contains durum wheat as well as spinach, feel free to opt for a healthier version)
  • 250gm Brown Mushroom Sliced
  • 2-3 garlic cloves crushed
  • 1 Medium Onion Finely Slicedchicken spinach pasta.jpg
  • 3/4 cup of Chicken Stock
  • 300 gm Chicken Breast diced in approximately 1cm pieces
  • 1 tbs Virgin Olive Oil
  • 300ml light thickened cream
  • 2 handfuls of baby spinach leaves
  • 1 tsp salt
  • 2 Tbs Parmesan Cheese

METHOD:

  1. In a frypan add olive oil and sautee onions and garlic until softened over a low to medium heat.
  2. Add mushrooms and sautee for a couple of minutes.
  3. Remove onion, garlic and mushrooms, increase heat to medium high and cook chicken until slightly browned.
  4. Reduce heat down to low, add the mushrooms, garlic and onion back in as well the chicken stock and salt and simmer until the liquid has reduced slightly.
  5. Add the cream and parmesan cheese and stir sporadically until the cream thickens.
  6. Just before serving, stir in the spinach leaves.
  7. Serve and enjoy 🙂