 This recipe was by accident. I think I was at the end of my week and trying to use up some vegetables - and had a bit of chicken left and decided to make this salad. Well, it's evolved over the years into something MAGNIFICENT.
If you're strapped for time, and trying to get rid of some of your veggies before you next major shop, then this is the best thing to make. I would say it takes about 20 minutes to create and about 2 minutes to inhale - it's that tasty. Literally getting all your vegetable intake in one meal, great low GI meal, with protein that you can substitute with prawns or tofu. Incredibly tasty thanks to nature's own flavour enhancer - herbs. Truth be told - I had this for dinner tonight. yum. To generously serve 4, you will need
Method 1. Poach the chicken - in a sauce pan, empty the coconut milk and then add the garlic and the chicken breasts. Bring to boil, reduce heat and simmer for 12 minutes. Turn off and allow to rest for at least 10 minutes. 2. Prepare the rice noodles to the manufacturers instructions and set aside to cool. 3. In the meantime, using a mandolin or the precision of your hands and knife, shred/mandolin the vegetables and place in a bowl. 4. Prepare the dressing by whisking the ingredients together until the sugar has dissolved. 5. Combine noodles with vegetables and then add the dressing and ensure all the ingredients are well coated with dressing. Transfer to plating dish/bowl. 6. Strain the coconut from the chicken, and then shred the chicken and place on top of salad, then add about 1/4 cup of the coconut milk stock to the salad by drizzling over. 7. Add the herbs and finally the fried shallots. 8. Enjoy!
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If you haven't seen my YouTube video on this recipe, you can check it out here... super tasty, super fast, super nutritious.....This recipe is super popular for my cancer patients and those who need extra calories, people recovering from surgery, malnourished patients, children and people who need food that will give them long sustained energy. Keto-dieters can modify this recipe by substituting the noodles with keto-friendly options. You can make this in 15. minutes, make it the day before and have it for lunch. It's gluten and dairy free, and for the vegans, the protein component can be modified with tofu. This recipe is SUBLIME. Here's what you'll need...  You will need (serves 2) 1/2 onion 1 stock cube 2-3 chicken tenderloins (or fish or tofu) a handful of green beans 1 tin coconut milk (400ml) 200ml water 1 clove garlic crushed 1 tbsp ginger - sliced 2-3 torn kaffir lime leaves Vermicelli noodles (enough for 2) Lime juice to taste Extra : Coriander, Vietnamese mint, sliced cucumber, chilli (these are just for extra flavour)  Method 1. In a saucepan, add the coconut milk, water, onion, garlic, ginger, kaffir lime, stock cube and chicken and bring to the boil, then reduce to simmer for 10 minutes 2. After 10 minutes, remove the chicken and the onion/kaffir/ginger and then add the noodles and cook to soften (About a minute) then add the green beans and lime juice. 3. When the chicken is cool enough, shred it and put aside. Discard the onion/kaffir/ginger. 4. Grab a bowl and arrange half the noodles, with half the coconut broth, layer chicken and beans on top. 5. Flavour with extra herbs to your liking, and sliced cucumber for extra crunch. 6. Find a cosy spot and enjoy...... I love love love this soup. It's a major winner on my menu for cancer patients. Especially those who have difficulty swallowing or suffer from ulcers in the mouth due chemotherapy. It's easy to consume, and is loaded with flavour, fibre, nutrients and best thing, you can have it warm or cool. This recipe is so easy and it freezes really well. Don't be put off by the name, it's really yummy and kids love it too. For extra oomph, I add about 1/3 cup of coconut milk - this also adds extra calories to those who need it. But this easily adaptable vegan recipe is perfect for nights where you don't have much time to cook or a cool night in need of some warmth or even as an appetiser before a main. Let's get started, here's what you'll need for 2 generous servings.... allow 20 minutes to complete the dish.  You will need: 2 cups broccoli or broccolini - cleaned and roughly chopped 1 tablespoon olive or coconut oil 1 small brown onion finely chopped 1 clove garlic minced 1 tbsp grated ginger 3 tablespoons broth powder (click here to buy from my store a variety of chicken, beef or vegetarian) 3 tablespoons brown rice flakes 1 tablespoon pepitas Method 1. In a pan, add the onions and oil and sauté over a medium heat for about 5 minutes until onions are soft. 2. add the crushed garlic and ginger, cook for a minute 3. add the broccolini and cook for about 1 minute 4. add enough water to cover the broccolini and 3 tablespoons of the broth powder. Mix and allow to come to simmer 5. add the brown rice flakes, put the lid on and allow to cook for 10 minutes, stirring occasionally. **-- if you need extra calories, after 10 minutes add 1/3 cup of coconut milk and allow to cook for another couple of minutes --** 6. turn off the heat and let cool for 5 minutes 7. using a stick blender, blend the soup until a puree is formed. 8. Season with lime juice, salt and pepper if needed. Serve and top with pepitas. Broccoli cancer fighting soup loaded with fibre |
| You will need : BUNDT 2 cups flour 1 cup sugar 1/2 tsp baking soda 1 tsp baking powder 1 tsp cinnamon 1/2 tsp ground nutmet 1/4 tsp ground cloves 1 tsp salt 4 royal gala apples - peeled and roughly grated 1 cup oil (rice bran or coconut) 1 1/2 tsp vanilla extract 3 eggs 3 Tbsp plain yogurt or skyr 2 Tbsp currants LEMON GLAZE: 1 cup icing sugar 3 Tbsp fresh lemon juice 1 tsp lemon rind very finely grated 1-2 tablespoons melted butter ROSE WATER CREAM 300ml thickened cream 1 tsp rose water 1 tsp caster sugar 1 tsp vanilla extract | Method 1. Preheat oven to 160degrees. Grease and flour your bundt tin. 2. In a large bowl, combine the flour, baking soda, baking powder, spices, salt and sugar. 3. In a separate mixing bowl, whisk together the eggs, oil, yogurt and vanilla until well combined. Then add in the flour mixture and gently fold until just combined. Add in the apples and currants and combine with mixture. 4. Pour into the bundt tin, level the top and bake for 50-55 minutes or until a fine skewer inserted in the thickest part of the cake comes out clean. 5. Leave the tin out to rest for 10 minutes before turning cake out. Then allow cake to cook for 30 minutes. 6. To make the lemon glaze, in a bowl mix together all the ingredients, and if it's too thick, add more melted butter or lemon juice. 7. Drizzle glaze over the bundt cake, allowing for the glaze to get into the grooves and flow over the sides. It will look amazing. 8. Before serving, make the whipped cream by adding all the cream, rose water, sugar and vanilla in a bowl and using a hand held beater, beat until soft peaks form. Serve along side generous servings of the bundt cake. |
So, the consensus is eggs are boring or they are best eaten in the evening while on 5:2. I get it; they’re probably better suited to being sliced over a salad in the evening rather than on its own with a coffee in the morning.
Well you guys drive a hard bargain, but I’m up for the challenge. Something low calorie, high in nutrition, high satiety factor and easy to transport to work. Sure, great, yep…I can do it. *frantically researches, trials and tastes new creations…*
….four days and a terribly messy kitchen, later…
Ta da! I present to you my version of a Bircher muesli.
These recipes have nutritional value charts so you know exactly what you’re getting. Don’t be fooled by the portion of the breakfast, it may be little but it’s quite filling. I usually have half a serve and my daughter the other half, but you’re welcome to have the whole thing, skip lunch (or have a miso soup) and have an egg on salad for dinner, which will keep you around 400cal.
The great thing about this breakfast it has all the major components for a filling meal – complex carbohydrates, fibre, good fats and high in protein.
You will need to get your hands on a tub of this yogurt - avail from most supermarkets in Australia. If your'e opting for dairy free, go for the coconut yogurt on the right.
Well you guys drive a hard bargain, but I’m up for the challenge. Something low calorie, high in nutrition, high satiety factor and easy to transport to work. Sure, great, yep…I can do it. *frantically researches, trials and tastes new creations…*
….four days and a terribly messy kitchen, later…
Ta da! I present to you my version of a Bircher muesli.
These recipes have nutritional value charts so you know exactly what you’re getting. Don’t be fooled by the portion of the breakfast, it may be little but it’s quite filling. I usually have half a serve and my daughter the other half, but you’re welcome to have the whole thing, skip lunch (or have a miso soup) and have an egg on salad for dinner, which will keep you around 400cal.
The great thing about this breakfast it has all the major components for a filling meal – complex carbohydrates, fibre, good fats and high in protein.
You will need to get your hands on a tub of this yogurt - avail from most supermarkets in Australia. If your'e opting for dairy free, go for the coconut yogurt on the right.
 |  |
Enjoy my 5:2 community…
Ingredients (normal version)
½ cup rolled oats (I uses Bob’s Red Mill organic oats)
1 medium apple grated (skin on)
½ tsp cinnamon
1 mango cheek diced
80gm Icelandic yogurt (preferably skyr if you can find it and if you can't find either, a very low cal yogurt)
1 tsp chia seeds
1/3 cup water (1/2 cup if you don’t want it too thick)
½ capful of Rochway’s fermented coconut water concentrate (optional)
Method
If you’re not doing 5:2 and you want something indulgent, add a tablespoon of nut butter or drizzle honey and add sesame seeds. For my husband I add acai berry puree and peanut butter, but he’s not a 5:2 guy. These are so delicious, but crazily high in calories, so skip them if you're doing 5:2. I pop them on for my kids for extra oomph!
Ingredients (normal version)
½ cup rolled oats (I uses Bob’s Red Mill organic oats)
1 medium apple grated (skin on)
½ tsp cinnamon
1 mango cheek diced
80gm Icelandic yogurt (preferably skyr if you can find it and if you can't find either, a very low cal yogurt)
1 tsp chia seeds
1/3 cup water (1/2 cup if you don’t want it too thick)
½ capful of Rochway’s fermented coconut water concentrate (optional)
Method
- In a bowl mix together all the ingredients, except the mango
- Cover and refrigerate overnight
- The next morning, add the chopped mango (or any low calorie fruit, berries, medium peach, kiwi etc)
If you’re not doing 5:2 and you want something indulgent, add a tablespoon of nut butter or drizzle honey and add sesame seeds. For my husband I add acai berry puree and peanut butter, but he’s not a 5:2 guy. These are so delicious, but crazily high in calories, so skip them if you're doing 5:2. I pop them on for my kids for extra oomph!
This beauty has the peanut butter with cacao powder. HEAVEN
Gluten free version
Replace oats with millet flakes, same quantities.
Lactose free version
Replace skyr with Nudie Coconut yogurt. The reason why I like this one, is because it’s low calorie, it uses coconut water instead of coconut milk. Other brands use coconut milk, which is fine when you’re not on a 5:2 day, because the calories are insane!!
Happy eating folks. If you have a version you’d like to share let me know in the comments. Next recipe will be something with egg *giggle*
Below are the nutritional labels for each recipe, and remember each recipe makes two serves.
Replace oats with millet flakes, same quantities.
Lactose free version
Replace skyr with Nudie Coconut yogurt. The reason why I like this one, is because it’s low calorie, it uses coconut water instead of coconut milk. Other brands use coconut milk, which is fine when you’re not on a 5:2 day, because the calories are insane!!
Happy eating folks. If you have a version you’d like to share let me know in the comments. Next recipe will be something with egg *giggle*
Below are the nutritional labels for each recipe, and remember each recipe makes two serves.
| Normal version - 180cal/serve  | Lactose Free - 150cal/serve  | Gluten Free - 190cal/serve  |
Before you go all ‘ewww’ on me, hear me out. Ghee is amazing. I promise you, once you try it, you will wonder why you never gave it a chance before. For those who are already ghee enthusiasts, you will know how delicious this nutty oil is. I think those who are not into ghee, may have a thwarted opinion of what it actually is. Maybe they have conjured up images of rendered offal fat or beef tallow. Who knows what bizarre images people have of ghee? But I’m here to tell you, ghee is essentially butter, and we all know how much I lurrrrve butter. Did I just partially purr like a cat? Yup, that’s how much I love it. Paleo fanatics no doubt will agree ghee is the way to go. Before I go on, I must state that there is some confusion surrounding ghee and clarified butter. Clarified butter is when the water has evaporated from the butter fat. Ghee takes clarified butter further and allows it to bubble for a while so that the butter caramelises. It’s essential that the butter simmers for about 30-40mins. Not boil, just simmer gently until the bottom of the pan with the milk solids starts to caramelise but not burn. You will recognise this step, because your kitchen will fill with an exhilarating aroma.
I make my own ghee and use it in a wide variety of cooking. It’s scrumptious when making scrambled eggs, delectable in curries and luscious on rice or with a warm dosa. Totally salivating like a Pavlov dog.
Ingredients – makes about 450gms
2 x 250gm best quality unsalted or salt reduced butter (I like organic ones from Gippsland Victoria)
Cheesecloth to strain and separate the milk solids from ghee
1 x 500gm Mason jar
Notes: I store my ghee at room temperature, no need to refrigerate. It can last for months but mine rarely lasts beyond 3 weeks. Ghee has a really high smoking point which makes it ideal for cooking. People who have dairy sensitivies can enjoy ghee as there is no lactose or casein.
Before we got married, my husband was used to having his eggs scrambled with olive oil. Now, it’s a different story. It’s all ghee ghee ghee! The taste is sensational.
I make my own ghee and use it in a wide variety of cooking. It’s scrumptious when making scrambled eggs, delectable in curries and luscious on rice or with a warm dosa. Totally salivating like a Pavlov dog.
Ingredients – makes about 450gms
2 x 250gm best quality unsalted or salt reduced butter (I like organic ones from Gippsland Victoria)
Cheesecloth to strain and separate the milk solids from ghee
1 x 500gm Mason jar
- In a large stainless steel saucepan melt the butter over a low heat
- once completely melted allow pot to simmer for about 30-40 minutes
- What you will notice is two things, a layer of milk proteins at the top and bits at the bottom. You can skim the top layer off, but leave the bottom layer to turn a pale brown. The longer you let this cook, the more intense the flavour. However once it burns, it doesn’t taste great. Remove from heat and allow to cool.
- Using a cheese cloth strain the golden deliciousness into a mason jar. Discard the brown bits. << Totally not compulsory, but it’s at this stage that I grab some bread and dunk it in the ghee and devour it like a crazy animal.
Notes: I store my ghee at room temperature, no need to refrigerate. It can last for months but mine rarely lasts beyond 3 weeks. Ghee has a really high smoking point which makes it ideal for cooking. People who have dairy sensitivies can enjoy ghee as there is no lactose or casein.
Before we got married, my husband was used to having his eggs scrambled with olive oil. Now, it’s a different story. It’s all ghee ghee ghee! The taste is sensational.
We are big raw foodies in our home. We much prefer raw veggies than cooked (unless it’s potatoes, pumpkin, Jerusalem artichokes etc). My kids devour at least 4 different vegetables everyday. It’s something I instilled in them from a very young age. When my daughter comes home from school, awaiting her in the lounge room is a bowl of vegetables and some cheese to tie her over until dinner time. I mix it up, but it can be anything from carrots, celery, corn, cabbage, broccoli stalk, avocado (okay, technically a fruit), capsicum etc. Both my girls love it. And over time, I have introduced to them a little dressing or dip to go with the vegetables. This meant that the introduction of salads with dinner became easier and more palatable.
Some busy nights, I will have just a salad with a little cheese and a hard boiled egg or a tin of tuna. But salads can get boring and sometimes tasteless. I love tabouli, but find burghul (cracked wheat) quite harsh and over powering. Then I discovered Fregola. It’s a tiny toasted pasta, incredibly low GI and really nutty and tasty. It’s so delicate and filling which is why it’s my number one choice for adding to salad dishes in place of burghul.
Ingredients
½ cup cooked and cooled fregola (cooked according to instructions – and you could use more if you want)
1 cup chopped flat leaf parsley
1 cup chopped coriander
¼ cup chopped mint
½ capsicum roughly chopped
½ avocado chopped
1 tomato chopped
1 Lebanese cucumber peeled and chopped
1-3 tablespoons chopped Spanish onion or spring onion (depending on taste)
Dressing
½ a lemon juiced
¼ cup top quality olive oil (I like Rosto’s olive oil from Toscano’s)
Salt and pepper to taste
Method
Mix all ingredients together and consume immediately.
Notes : This salad is not really crispy so it will go even more soggy if you leave it over night. If you, like my husband want protein with every meal, then add what you like but I find shredding left over roast chicken through this salad works really well. My girls like it with chicken or some cooked lentils. I can have it with nothing added and always find myself satisfied because of the fregola.
Some busy nights, I will have just a salad with a little cheese and a hard boiled egg or a tin of tuna. But salads can get boring and sometimes tasteless. I love tabouli, but find burghul (cracked wheat) quite harsh and over powering. Then I discovered Fregola. It’s a tiny toasted pasta, incredibly low GI and really nutty and tasty. It’s so delicate and filling which is why it’s my number one choice for adding to salad dishes in place of burghul.
Ingredients
½ cup cooked and cooled fregola (cooked according to instructions – and you could use more if you want)
1 cup chopped flat leaf parsley
1 cup chopped coriander
¼ cup chopped mint
½ capsicum roughly chopped
½ avocado chopped
1 tomato chopped
1 Lebanese cucumber peeled and chopped
1-3 tablespoons chopped Spanish onion or spring onion (depending on taste)
Dressing
½ a lemon juiced
¼ cup top quality olive oil (I like Rosto’s olive oil from Toscano’s)
Salt and pepper to taste
Method
Mix all ingredients together and consume immediately.
Notes : This salad is not really crispy so it will go even more soggy if you leave it over night. If you, like my husband want protein with every meal, then add what you like but I find shredding left over roast chicken through this salad works really well. My girls like it with chicken or some cooked lentils. I can have it with nothing added and always find myself satisfied because of the fregola.