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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

 

Healthy Banana Bread

Start your morning with this delicious banana bread packed with fibre

Ingredients:

  • 200g oats
  • 2 bananas
  • 2 eggs
  • 1 tablespoon baking powder
  • 215g low fat plain yoghurt

Variations:

  • 1 handful of nuts
  • 175 grams blueberries
  • 1 apple (add a little bit cinnamon)

Method:

1. Preheat the oven to 180’C.
2. In a blender add the oatmeal and blend.
3. Then add the bananas, eggs, baking powder and low fat yoghurt and mix until combined.
4. Pour mixture into a bread tin or muffin tin and bake in the oven for 30 minutes.

Enjoy for 2-3 days and store it in the freezer.

 

One Pan Roast Chicken & Veggies

(serves 2)

Ingredients:

  • 2 medium chicken breasts, chopped
  • 1 cup bell pepper, chopped
  • ½ onion, chopped
  • 1 cup brussel sprouts, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon paprika (optional)

 

Method:

  1. Preheat oven to 200’C.
  2. Chop all the veggies into large pieces. On another cutting board, chop the chicken into cubes.
  3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
  4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

A Mother’s Day lazy lunch – Chicken and Blood Orange Tabbouleh Salad

Serves 4

Ingredients:

  • 1 large Chicken breast fillet
  • 3 Blood oranges
  • 1 pinch Chilli flakes
  • 1 small bunch coriander
  • 1/4 tsp Garlic powder
  • 1 small bunch parsley
  • 4 Spring onions
  • 200g Bulgur wheat
  • 1/4 tsp Cinnamon, ground
  • 2 tbsp olive oil
  • 400ml Water

Method:

  1. Start by cooking the bulgur wheat. Pour 1 tablespoon of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir.
  2. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a pinch of salt and bring to the boil.
  3. Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
  4. Cut the chicken into very small bite-sized pieces. Place in a small bowl along with the zest of 1 blood orange and the garlic powder, chilli flakes and a good pinch of salt. Mix together well.
  5. Heat 1 tablespoon of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through.
  6. In a large bowl mix together the cooled bulgur wheat, the blood orange chunks and the juice of 1 blood orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.

Quinoa with roasted pumpkin, zucchini and basil pesto

Ingredients

Serves 4

  • 600 g pumpkin  cut into large chunks
  • 1/2 teaspoon cinnamon
  • 1 red onion, cut into wedges
  • 6 baby zucchini, sliced
  • 1 cup cooked quinoa
  • 1 lemon
  • Small bunch parsley chopped
  • 1 – 2 tablespoons pesto depending on your taste

Method

 

  1. Preheat oven to 200 C.
  2. Combine pumpkin and red onion with a little olive oil.
  3. Season with ground pepper and a little cinnamon.
  4. Roast for 30 – 40 minutes or until pumpkin is tender.
  5. Sauté the zucchini lightly in a pan over the stove.  You don’t really want to roast this as they only take 2 – 3 minutes to quickly cook in a pan. Season lightly and set aside.
  6. Remove vegetables from the oven.
  7. Add the quinoa, zucchini, parsley and pesto. Taste and add adjust accordingly.

Serve as is or garnish with garden herbs, and feta.

Roasted Maple Sprouts with Hazelnuts

Ingredients

Serves 4 as a side dish

  • 200g of brussel sprouts
  • sweet potato (200g)
  • 50g of blanched hazelnuts
  • 100g of pomegranates
  • 2 tablespoon of maple syrup (Optional)
  • 1/2 a teaspoon of chilli flakes

Method:

  1. Pre-heat the oven to 180C
  2. Slice the sprouts in half and then the sweet potato into eights (you want the sweet potatoes to be roughly the same size as the sprouts)
  3. Place the sprouts and sweet potatoes in a baking dish. Sprinkle the chilli flakes, salt and pepper over them and the drizzle them with olive oil
  4. Let them cook for about thirty minutes, until they start to go a golden brown. Then take them out and add the hazelnuts before placing the tray back into the oven for another 8-10 minutes, so that the hazelnuts turn a golden brown too
  5. Remove the tray from the oven, drizzle the maple syrup over the brussel and sweet potato mix and stir in the pomegranates and enjoy!

 

Exchanges:

1 serving = 2 cups = 2 veg, ½ cup starch, 1 fat, ½ cup fruit

Inspired by Deliciously Ella 🙂

Red lentil vegetable curry

Ingredients

  • 1 onion
  • 1/2 chilli (optional)
  • 3 baby marrow
  • 2 patty pans
  • 1 small aubergine
  • 2 carrots
  • 3 tomatoes
  • 2 tbsp curry powder
  • 2 tbsp Akni powder
  • 1 tsp garlic
  • 1 tsp ginger powder
  • 1/2 cup red lentils
  • Coriander
  • Basmati Rice

Method

  1. Fry the onion, chilli and garlic in some water on a nonstick pan.
  2. Add the curry powder, Akni nad ginger. Fry for 5 minutes.
  3. Add the chopped vegetables and fry for a about 10 minutes.
  4. Add in about 2 cups of water and 1/2 cup red lentils and simmer for about 30-40min.
  5. Serve with basmati rice and coriander.

Exchange breakdown per serving (2 cups of the curry and 1/2 cup of rice)

  • Milk –
  • Veg 1.5
  • Fruit –
  • Starch 1.5
  • Protein 0.5
  • Fat –