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Healthy Recipes

Thai Chicken and Lettuce Wraps
Serves: 4

Prep time
20 mins

Cook time
20 mins

Total time
40 mins

I love meals that involve food shared from one serving plate. This is recipe has a mixture of flavour, texture and colour, and ticks the low carb boxes. It is a good recipe to help use up all of your left over vegetables.

Ingredients

1 tbsp coconut oil
1 red onion
1 tbsp each of chopped garlic and ginger
500 gms of chicken mince
½ cup of coconut milk
1 red/green capsicum
Mushrooms
1 grated carrot
1 grated zucchini
½ cup chopped coriander
Chili, salt and pepper to taste
Large iceberg lettuce leaves

Instructions

Heat coconut oil in a pan, add sliced red onion, garlic and ginger and cook until soft. Add chicken mince, finely chopped red/green capsicum, mushrooms, grated carrot, zucchini and any other salad vegetables you have. Add coconut milk to give moisture to the mixture. You can add any other flavours but don’t be tempted to add traditional sweet chilli, tomato or any sugar laden sauces! Just before you remove from heat when cooked, add chopped coriander, and any other favourite herb.
Add chilli, salt and pepper to taste before serving.
While still hot, wrap mixture in large leaves of iceberg lettuce.
Nutrition Information
Serving size: 6 Calories: 184 Fat: 11.6g Saturated fat: 6.5g Carbohydrates: 2.4g Sodium: 76mg Protein: 17.0g

Recipe by Julia McPhee on Low Carb Living at http://www.jmcphee.com

Chicken-Lettuce-Wraps

Indian Roasted Eggplant, Pumpkin & Cauliflower Curry
Serves 6- 8

Ingredients

2 Medium Eggplants
1 Butternut Pumpkin
½ Head of Cauliflower
2 TB Coconut Oil
1 tsp Tumeric
½ tsp Salt
2 Cloves of Garlic
1 TB Fresh grated Ginger
1 tsp Cumin Seeds
1 tsp Garam Marsala
1 Onion, finely chopped
1 Small Chilli (or ½ tsp chilli powder)
1 Tin of chopped Tomatoes in Juice
1 Cup Vegetable Stock
½ Can Coconut Milk
Big Bunch of Fresh Coriander

Directions

Dice the Eggplants and Pumpkin and cut cauliflower into florets while heating 1 ½ TB Coconut oil, turmeric and salt in roasting dish.
Toss vegetables through hot oil and roast until just soft (20 mins on 180)
In frying pan/wok heat coconut oil with Cumin, Garam Marsala, Onion, Garlic, Ginger, Chilli then add roasted vegetables with tinned tomatoes. Add vegetable stock and simmer for 10 mins.
Add ½ can of Coconut Milk and Fresh Coriander immediately before serving.
Enjoy!!

Moroccan Couscous, Pumpkin & Chickpea Salad

Ingredients:

1 large butternut pumpkin or 1 small crown pumpkin
400g tinned chickpeas
1 cup Cous Cous                                                     
1tsp cinnamon powder                                       
2 tsp cumin seeds
3 Tbsp olive oil                                                 
1-2 tsp Harrisa Paste or powder
1 tsp turmeric powder
2 Tbsp Water
Juice & zest of 1 lemon
1tsp grated fresh ginger
 Large handful of parsley & coriander
 Pomegranate / seeds (optional)                                         
salt & pepper to season 

Method:

This salad can also be served raw instead of roasting the pumpkin, the pumpkin is quite nice this way.
Cook the couscous as per packet instructions then rinse and cool.
Pre-heat oven to 180C
Skin & de-seed the pumpkin and dice into one inch squares. Place pumpkin in a roasting pan/tray.
Mix together the cinnamon, cumin, turmeric & olive oil and pour over the pumpkin. Rub the oil and spice mix through the pumpkin so it is coated.
Roast the pumpkin for 20 minutes or until tender but still has a bite to it. Allow pumpkin to cool before mixing it with other ingredients. Drain the chickpeas.
Mix the harissa with the 2 Tbsp water
In a large bowl combine the chickpeas, roasted pumpkin and cooked couscous. Add the harissa, lemon juice & zest, coriander, parsley. Season to taste with salt & pepper.
Goes well with roasted chicken, lamb chops or grilled fish or just served on it’s own.

recipe-01

Beetroot & Carrot Lentil Salad with Zahtar & Sundried Tomatoes

Ingredients:

200g baby beetroot, peeled and halved
200g baby carrots, scrubbed and stalk removed
400g tinned lentils
4 sun dried tomatoes
Handful fresh parsley
Handful fresh coriander                                                 
1 Tbsp balsamic vinegar  
1 tsp zaatar spice
2 Tbsp olive oil                                              
salt & pepper

Method:

This salad can be served Raw or Roasted. If you choose raw just grate of shred the veg instead of roasting.
Pre heat oven to 180C
Drain the tinned lentils, then place in a large bowl.
Place the beetroot and carrots on a roasting tray and coat with 2 tablespoons of olive oil. keep the beetroot and carrot separate if you don’t want the beetroot to turn the carrots pink.
Roast for 20 minutes, they’ll still be a little crunchy, then add to the bowl of lentils.
Blend together the sundried tomatoes, parsley, coriander, zahtar, balsamic and olive oil to a thick dressing.
Add the dressing to the bowl with the lentils & roasted vegetables and mix through.
Season with salt & pepper to taste and serve warm or chill in the fridge to serve later cold.

beetroot-salad

Raw Pad Thai

Ingredients:

1/2 small cabbage, shredded or grated
2-3 carrots, shredded or grated
zest & juice of 1 lemon
2 inches ginger, grated
2 Tbsp olive oil
Large handful fresh coriander, chopped
2 leaves of kaffir lime or handful of fresh mint, chopped
1/2 tsp honey
1/2 chili or pinch of chili powder
salt to season
Rice noodles (optional)

Method:

Place the shredded cabbage and carrots in a large bowl.
Mix all dressing ingredients together, add to cabbage and carrots and mix together.
Can be served with rice noodles, or as is.

raw-pad-thai

Black Bean Quinoa Salad

Ingredients:


1 cup water

1/2 cup quinoa

420g can black beans, rinsed and drained

1 red pepper, diced

1 cup each: whole kernel corn, diced cucumber, shredded carrot

2 spring onions, diced

1/4 tsp ground cumin

1/2 cup good vinaigrette

Method:


Simmer the quinoa in the water for 10 minutes.
Combine the beans and vegetables.
Stir in drained quinoa.
Combine cumin and dressing.
Toss the salad with the dressing just before serving.

quinoa-black-bean-salad