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Quinoa Sushi

Ingredients (Serves 3):

• 275 Grams Quinoa
• 150 Grams Smoked trout or any other fish that you like
• 1 Cup Greek yogurt
• 2 Tablespoons Wasabi paste, or more to taste
• Lemon pepper to taste
• Salt to taste
• 3 Tablespoons Sushi vinegar
• Nori sheets as needed
• 1 Carrot, shredded
• 1 Cucumber, sliced
• 1 Sweet pepper or bell pepper
• 2 Avocados, sliced
• Black sesame seeds to taste

Method:

1. Rinse the quinoa under cold water & then boil it for 12 min. Drain and set aside. While it is cooking prep the veggies.
2. For the rolls or bowl– slice the pepper and cucumber into strips.
3. Mix the greek yogurt, wasabi, sushi vinegar, lemon pepper & salt. Then add the cooked quinoa and mix until combined. Taste for salt.
4. Place a thin layer of quinoa on top of the nori, sprinkle some black sesame seeds, then add the trout and veggies. Roll it using the mat.
5. Arrange the sliced avocado on top of the roll. Cover with plastic film. Using the mat press a bit so the avocado sticks to the roll.
6. Remove the plastic wrap and slice it into pieces. You can also skip this step & add the avocado with the veggies so it is inside the roll.
7. To make the bowl. Just serve the seasoned quinoa first, then the veggies and trout. Sprinkle some sesame seeds and thinly sliced nori.
Serve with some soy sauce on the side and enjoy!

Low Carb Breakfast Wrap to start off Diabetes Month

If you have been diagnosed with Diabetes or you are pre-diabetic and you need to make radical changes in your current diet – this low carb breakfast wrap is a filling, veggie-loaded option that promises to hit the spot without spiking your glucose levels.

Low Carb Breakfast Wrap (Serves 1)

Ingredients:

  • 3 large eggs, free-range
  • 1 tablespoon unsweetened almond milk
  • 1/8 teaspoon turmeric
  • 1/8 teaspoon cumin
  • 1/8 teaspoon paprika
  • 1 teaspoon olive oil
  • 1/4 cup fresh rocket leaves/watercress
  • 1/4 cup feta cheese, crumbled
  • 1/2 medium carrot, julienned
  • 1/4 red pepper,  julienned
  • 1/4 small zucchini, julienned
  • 2 tablespoons spring onion, chopped

Method:

  1. In a small bowl, combine eggs, almond milk and spices. Beat until well combined.
  2. Heat the olive oil in a small to medium non-stick pan over medium heat for a 5 to 10 seconds.
  3. Evenly pour in the egg mixture. Cook covered over medium heat for 3 to 5 minutes, or until you can easily flip the omelette using a spatula. Flip halfway and cook for another 2 to 3 minutes on the other side.
  4. When ready, remove from heat and let cool completely, about 10 minutes.
  5.  Arrange rocket/watercress leaves on the cooled omelette. Sprinkle the feta cheese on top, then arrange the carrots, red pepper, and zucchini along the middle and sides.
  6.  Roll the omelette,  and then cut in half. Season with salt and pepper.

Filling variations:

  • Smoked salmon/trout
  • Curried butter beans
  • Hummus and avocado

 

Chicken & Courgette Pasta

(serves 2)

Ingredients:

  • 250g courgettes
  • 150gmushroom
  • 100g tomatoes
  • 1 small avocado
  • 50g unsalted cashews
  • 2 tablespoons pesto
  • 1 tablespoons olive oil
  • Clove of garlic
  • Herbs: Basil, salt, pepper

Meat and fish variations:

  • Add 90-120 gram chicken per person
  • Add 90-120 gram salmon per person

Method:

  1. In a pan sauté the garlic and onion in olive oil.
  2. Chop the baby marrow, tomato, mushroom into small pieces, and add to pan.
  3. Cook for a few minutes, until tender
  4. Then add the pesto and herbs to pan
  5. Serve the meal with a sprinkle of chopped cashew nuts and slices of avocado
  6. Can add fish or chicken to dish for more balance 🙂

Feel Good this Spring

“Asian inspired beef stirfry with egg noodles”

“Deconstructed Mexican Bowl”

“Chicken meatballs with arrabiata sauce and zucchini noodles”

 

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Hot Cross Bun inspired puffed millet granola

Easter is around the corner and what better way to get into the ‘festive’ spirit than trying this hot cross bun inspired puffed millet granola. All the goodness of that hot cross bun flavour but this granola will leave you feeling satisfied, and your tummy at ease.

Millet is high in B-vitamins, calcium, iron, potassium, zinc and magnesium. This grain also contains 9g of fibre per 100g. Millet is an excellent source of protein for vegetarians and vegans, it promotes digestion and helps stabilise blood glucose levels.

Making this granola is easy and quick, and will guaranteed be enjoyed by the whole family.

Ingredients:

  • 4 cups puffed millet
  • 1 cup raw coconut shavings
  • 1 cup whole almonds
  • ½ cup raisins/sultanas
  • 2 tablespoon mixed rind (lemon/orange)
  • 1/4 cup honey
  • 1 tablespoon coconut oil
  • ½ teaspoon mixed spice
  • 1/4 teaspoon nutmeg
  • ½ teaspoon cinnamon
  • pinch of salt

 

Method:

  1. Preheat the oven to 160º C.
  2. Line a large baking tray with wax paper.
  3. Place all the dry ingredients, including the salt and spices, in a large mixing bowl. Drizzle over the honey and coconut oil.
  4. Using your hands, work through gently to coat the puffed millet.
  5. Spread the mixture out onto the lined tray and bake for 20-22 minutes.
  6. Turn the granola over several times during the cooking time to ensure even browning.
  7. Allow the granola to cool completely before storing in an airtight container.
  8. Serve with yoghurt or milk of your choice.

Raspberry & Lemon Mini Vegan Cheesecakes

Ingredients for the base:

  • 3/4 cups almonds
  • 1/2 cup dates, pitted
  • 1/8 cup organic, naturally sweetened dried cranberries* (optional)
  • pinch of sea salt
  • 1-3 tablespoons of water

Ingredients for the cheesecake filling:

  • 2 cups raw cashews, previously soaked
  • 1/2 cup coconut oil
  • 1/4 cup water
  • juice of 1 organic lemon + zest**
  • 1/2 cup pure light maple syrup
  • + fresh organic raspberries and extra lemon zest for plating

 

Method:

 

  1. Make the crust first: In a food processor, pulse all the almonds until a fine grind forms. (While it’s mixing you can pick the dates or prepare the other ingredients). Add in the dates and cranberries (if using), and pinch of salt. Continue mixing and check with your fingers if the mixture sticks in your fingers. (Be sure to turn off the mixer each time you check, and always form a habit of scooping with a spoon first!) If it’s too dry, add in water one tablespoon at a time. Mix again, check again. Once it sticks together and still falls off your fingers – it’s perfect.
  1. Using a cupcake pan preferable a silicone one, press the mixture into the bottom evenly and set aside.
  1. To make the filling: Soak the cashews for 1 hour in hot water at room temperature or overnight (6-8 hrs) in the fridge, strain well. Add all the ingredients into a clean food processor again: cashews, warm but not hot coconut oil, lemon juice, lemon zest, maple syrup, water. Mix on high for about 5 minutes until a very smooth mixture forms.
  1. Pour over the bases in the cupcake pan. Tap the pan gently to let it settle. Place straight into the freezer for about 1-2 hours before serving. These defrost in just about 5-10 minutes in the refrigerator, and much faster at room temperature so give them enough time to defrost slightly before serving. Top with fresh raspberries, lemon zest and mint leaves to serve. Enjoy!
  1. (If you want to keep them frozen for longer and just have them ready whenever the occasion calls for a great impromptu dessert. Simply freeze for 1-2 hours, then be sure to wrap the pan with plastic wrap as tight as possible and return to the freezer for up to 1 month.)
  1. If using cranberries, keep an eye on the ingredients as they could be artificially sweetened and coloured and have lots of sulphites. I used organic cranberries that are sweetened with grape juice. I find they compliment the taste of the lemon and raspberries really well. Don’t have them on hand? Simply add 3 extra dates to the base recipe.

 

Crispy Roasted Chickpeas

Ingredients

  • 2 cups cooked chickpeas
  • 2 tbsp olive oil
  • ½ tsp salt
  • 2 to 4 tsps. spices or finely chopped fresh herbs, like chili powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favourite spices and herbs

Method

  1. Heat the oven to 180’C: Place an oven rack in the middle of the oven.
  2. Rinse and drain the chickpeas: Open two cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.
  3. Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them.
  4. Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.
  5. Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas or shake the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.
  6. Toss the chickpeas with the spices: Sprinkle the spices over the chickpeas and stir to coat evenly. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool, becoming addictively chewy.

Baked Zucchini Parmesan Crisps

Ingredients (Serves 4)

  • 3 medium zucchini
  • 1/3 cup freshly ground Parmesan cheese
  • 4-5 springs fresh thyme leaves, stripped from stem
  • 1/4 tsp kosher salt and freshly ground black peppers
  • 3 tbsp olive oil
  • pinch of cayenne pepper

 

Method

  1. Preheat the oven to 180’C.
  2. Line a baking tray with baking sheet.
  3. Trim the ends of the zucchini and then slice into rounds about 1/4 inch thick.
  4. In a small bowl mix together the olive oil, salt, peppers and cayenne.
  5. Brush olive oil mixture over tops of zucchini then place on the baking sheet and sprinkle with Parmesan.
  6. Bake for 20 minutes or until the tops are golden and crisp.

Enjoy! 🙂

Beetroot and Chickpea Salad

Whether you roast/boil it whole, blend into a classic soup or drink as juice, beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants.

Ingredients

  • 400g cooked beets, quartered
  • 400g cooked chickpeas
  • 1 red onion, sliced
  • 100 gram (large handful) spinach leaves, washed
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • ¼ tsp mustard powder
  • 1 clove garlic, crushed.
  • 90g low-fat feta, crumbled
  • 2 tbsp walnuts
  • pinch of black pepper

Method

  1. Place beets, chickpeas onion and spinach leaves in a large bowl.
  2. In a small screw-top jar, add olive oil, vinegar, mustard and garlic and shake to combine to make dressing.
  3. Drizzle dressing over salad vegetables and toss to combine.
  4. Sprinkle with feta and walnuts and, season with black pepper and serve immediately.