Pat's Christmas Cake Muffins

Here is a 'paleo-diet' version of Christmas cake muffins. My trainer Joe would be oh-so happy to know I'm making these, even though I'm doing plenty of naughty eating and drinking this Christmas - it's been a great year.

Cheeky thing I'm doing with this recipe is I'm soaking the fruit in a little brandy, it is Christmas after all :)

INGREDIENTS
4 Tbsp butter, melted
1/3 cup honey
3 eggs, beaten
1/2 cup unsweetened crushed pineapple
1-1/2 cups almond flour (I used coconut flour as I could not get almond flour)
1/2 teaspoon baking soda (NOT baking powder)
1/4 teaspoon salt
1-1/4 cup raisins
1/2 cup dried currants
3/4 cup dates or pitted prunes, chopped
1-1/2 cups sliced blanched almonds
1 cup chopped walnuts

INSTRUCTIONS
1. Preheat your oven to 135 degrees celcius.
2. Line muffin pans with paper cupcake liners.
3. Combine all ingredients in a large bowl, mixing well.
4. Fill each cupcake liner almost full with batter.
5. Bake for 45 minutes.
6. Allow to cool before removing the paper liners.

From: http://cavemancuisine.blogspot.com/2009/06/pats-christmas-cake-muffins.html

Roast lemon chicken with pea puree and chorizo

This is kind of a naughty-nice recipe. Although the fat gives flavour, reduce it and peel the skin off the chicken for a kinder meal. We ate this for Saturday night dinner and it is sort of 'special' - I'd defintely make it for guests!

Serves 2
2 chicken thighs, skin on
1 tbsp lemon juice
1 tbsp olive oil
1 tsp dried oregano
salt and pepper
1 pkt chorizo slices (approx 125g)
2 lemon wedges
2 sprigs of mint for serving

Pea Puree
300g frozen peas
1 tbs mint leaves
1 tbsp butter, sliced
1 garlic clove, minced
2 tbsp grated parmesan

METHOD
1. Heat over to 200 degrees celcius.
2. Place lemon juice, olive oil, oregano, salt and pepper in a ziploc bag, marinate for 45 minutes if possible.
3. Bake for 45minutes or until golden and cooked through.
4. Add lemon wedges and chorizo for last 10 minutes, until chorizo is crisp and lemon warm.

1. Cooke peas in salted water for 2 minutes, drain, reserving 1/2 cup of cooking water and 3 tbsp of peas.
2. To make puree, place remaining peas in a food processor with the mint, butter, garlic, parmesan, salt and pepper.
3. Puree, adding cooking water by tablespoonful until the nix is light and creamy.

Adapted from: Terry Durack, GW Living Food, Good Weekend Magazine, October 30th 2010

Green Ratatouille

Hello Spring! I'll be glad to be moving away from soups and casseroles and back towards grilled meats and sides... here is an old favourite I like to fall back on when I'm feeling a bit jaded, after all the slicing and dicing this is very quick cooking, a Bill Granger recipe, thanks Bill!


INGREDIENTS
3 tablespoons olive oil
3 large zucchini, diced
1 white onion, diced
2 garlic cloves, sliced thinly
4 celery stalks, diced
2 green capsicums (peppers), seeded, diced
2 teaspoons chopped fresh thyme leaves
sea salt and freshly ground black pepper

METHOD
Preheat the oven to 180°C/160°C fan-forced.

Heat 1 tablespoon of the olive oil in a large frying pan over medium-high heat. Add the zucchini and cook, stirring occasionally, for 5—6 minutes or until light golden. Remove from the heat and tip into a large ovenproof dish.

Return the pan to medium heat and add the remaining oil. Add the onion, garlic, celery and capsicum and cook, stirring occasionally, for 6—7 minutes, or until the vegetables are softened. Add to the ovenproof dish and sprinkle with thyme leaves and salt and pepper. Cover with foil and bake for 25—30 minutes.

from: http://aww.ninemsn.com.au/food/freshtv/790283/green-ratatouille

Chicken, corn and ginger soup

After the more filling, scrummy soups of dead winter I am pleased to find something slightly more refreshing and delicious as we approach the Sydney Spring. I have added shredded chicken for protein, this really is a cheap and easy dish to create!

INGREDIENTS
1 tablespoon olive oil
1/2 cup shallots (finely sliced)
1 tablespoon minced ginger
2 cups of frozen corn kernels
4 cups chicken stock (you can use more, I think up to 2 cups)
1 tablespoon rice wine
1/2 teaspoon white pepper
1 tsp honey
1 tsp salt
2 tablespoons soy sauce
1 cooked and shredded chicken breast

to serve
sliced spring onions
coriander
1 tsp sesame oil

METHOD
- Heat oil in large saucepan over medium heat
- Add spring onions and ginger, stir for 1 minute
- Add corn, stir for another minute (or longer if corn is still frozen)
- Pour in stock, bring to boil
- Season with rice wine, salt, pepper, sugar, soy sauce
- Simmer for 5 minutes
- Stir in shredded chicken breast

- Ladle into bowls
- Top with coriander, shallots and coriander
- Drizzle with a few drops of sesame oil

From: Bill Granger: bills SYDNEY FOOD, Murdoch Books 2004.

Chickpea and Leek Soup

Here we are at the end of the Australian Winter, and I readily admit that it is soup that has helped me stick to my eating plan in the colder weather! Sure, cravings come and go but it is soup that sustains me and gives me the energy I need to get through the day... this one is a keeper, it is silky and satisfying with lots of leek and garlic flavour...

INGREDIENTS
1 x can of chickpeas, drained
1/2 a large sweet potato, peeled and diced
4 leeks (white bit only, finely sliced)
1 tablespoon olive oil
small knob of butter (less than 20g)
2 tsp minced garlic
salt and pepper
4 cups of chicken stock
handful of parmesan (I use grana padano)
1 x cooked chicken breast, shredded
Serves 6

METHOD
- Place chickpeas and sweet potato in a medium saucepan, cover with water, cook for 20min
- Heat a large saucepan, add oil and butter over medium heat
- Add leeks, garlic and a pinch of salt to the saucepan, cook 5-6 minutes until tender
- Add drained chickpeas and sweetpotato, cook for 1 minute
- Add 3 cups of stock and simmer for 15 minutes

- Using a handheld stick blender puree some of the mixture so it is smooth, but be sure to leave some chucks and whole chickpeas for texture
- Add remaining stock, throw in the shredded chicken and heat
- Stir through parmesan and serve

Adapted from: Jamie Oliver, 'The Naked Chef' Penguin Group, 1999

Bean and Pumpkin Stew

Here we are in the dead of Winter and my food diary has fallen by the wayside. I've been eating relatively well lately but it would be good to keep my eyes 'on the numbers' more closely. I found this recipe on taste.com.au today and will be serving it up after training and yoga tonight, I'm sure Joe will be pleased I'll be filling out my diary more regularly, starting with this recipe! I will be adding some poached chicken for extra protein...

INGREDIENTS
250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
olive oil cooking spray
1 red onion, halved, thinly sliced
1 garlic clove, crushed
2 teaspoons moroccan spice blend
2 tablespoons tomato paste
400g can diced tomatoes
1 zucchini, diced
1 red capsicum, cut into 2cm pieces
150g button mushrooms, thickly sliced
400g can cannellini beans, rinsed, drained
1/2 cup basil leaves, shredded
1/2 cup grated low-fat cheddar cheese / sprinkling of Grano Padano cheese (I prefer as it has more flavour and you need less of it)
Serves 4

METHOD
1. Cover pumpkin, add a little water and microwave for 3 minutes or until almost tender. Drain.

2. Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.

3. Add tomato paste, tomatoes, zucchini, capsicum and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.

4. Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Stir in basil and season with salt and pepper.

5. Serve with poached chicken (I slice it up and mix it into the saucepan) / steamed greens of your choice.

NUMBERS (per serve, without chicken)
Protein: 16.5g
Fat: 3.6g
Carbohydrate: 29.3g
Fibre: 9.7g

Adapted from: http://www.taste.com.au/recipes/603/bean+and+pumpkin+stew

'The Master' Beef Casserole

This recipe really is the master of all casseroles, I knew I had to shut up about it last night when somebody told me 'This is the third time you've told me...'

It's so easy! Give it a go while the days are cold...

INGREDIENTS
1kg beef, diced
1 large onion, diced
2 medium carrots, diced
2 tbsp coconut flour
3 cups beef stock
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon dried thyme leaves
2 bay leaves

METHOD
- Preheat oven to 180 celsius
- Place beef in a ziploc bag with 1 tablespoon olive oil, season with salt and pepper, mix well
- Heat a frypan over high heat, brown beef in 3 batches, place in casserole dish

- Reduce pan heat to medium, add a little oil
- Add vegetables and cook for 2 minutes, stirring
- Stir in flour and mix until vegetables are coated
- Gradually add stock, stirring well
- Add remaining ingredients, stir until mixture boils

- Pour mixture over beef into casserole dish
- Cover, place in oven
- Stir every 40 minutes, bake for 120 minutes

Recipe adapted from:
http://www.themainmeal.com.au/RecipesInspiration/Entice-magazine/Entice-magazine.htm

Kapai Puku - The Seed of Life

I was in Harris Farm the other week and as usual there were loads of food samples to try (this is certainly what gets Mark through the door!) I normally avoid all of the free cheeses and breads, but I enjoyed tasting a yoghurt sample with these 'Kapai Puku' seeds mixed in.

Well I enjoyed it so much I bought a pack of these seeds - and they were 15 bucks, for a while I was worried I had been ripped off! But they have proven to be so versatile, and I've really enjoyed mixing them in yoghurt, adding to cereal, even omelettes or stewed fruit.

Then I double checked the numbers and I realised just how great these seeds are!

Some of the benefits of this product include:
* Rich source of omega-3 fatty acids, linoleic acid and alpha-linolenic acid.
* Rich in fibre
* Contains silica – that is essential for healthy smooth supple skin, healthy hair and strong nails. Silica is present in almost every tissue of the body and is essential for cell growth.
* Contains B Complex vitamins (B1 – Thiamine, B2 – Riboflavin, B3 – Niacin, B6 – Pyridoxine) are extremely important for the health of the nervous system. They are not stored in the body in any great quantity and need to be supplied daily by the diet.
* An excellent source of vitamin E, the body’s primary fat-soluble antioxidant, neutralizing free radicals that would otherwise damage fat-containing structures and molecules, (eg. cell membranes, brain cells, and cholesterol).
* High in Zinc, Calcium, and Phosphorus.

NUMBERS (per 50g serve)
Protein 8.2g
Fat 13.3g (saturated 1.7g)
Carbs 18.9g
Fibre 8.4g

You can also order the product online.

A More Healthful Cookie Experiment

The last few months have been a whole reducation process for me as far as nutrition is concerned. But sometimes, it's just so easy to fall off the wagon!

My problem food right now? I say right now because I haven't eaten these for years. Cookies, straight from the oven. I'm lucky I haven't gone overboard with them, but I admit I have been eating small amounts pretty regularly.

A lovely workmate Kath had a pre-school fundraiser for her son, and this time it was Billy G's Gourmet Cookie Dough. I was happy to oblige and buy a tub of dough because Mark often eats cookies late at night before bed (because he is super-skinny and he can!) and this cookie dough is absolutely delicious raw or cooked, it is such a treat to eat!

Now I am tiring of it all and am beginning to get cranky with myself - so I'm seeing this in terms of a challenge. Will I be able to create a more healthful version of cookie dough that I can freeze and enjoy alongside Mark when he gets the munchies?

I'm thinking of wholemeal and coconut flour, a mix of brown sugar, perhaps honey, and splenda. Dark chocolate, and maybe some nuts? I'll also try and use a reduced fat butter blend, and organic eggs of course. I know I'd much prefer to stick to whole food organic type products, but I also want to keep the numbers down, so a bit of compromise is required.

So fingers crossed, the experiment starts here!
I found this excellent website with general cookie baking tips:
http://www.eatingwell.com/recipes_menus/collections/healthy_cookie_recipes

I also found this website with some healthy cookie recipes so I'm going to give one a try, after adapting it to meet my needs:
http://www.eatingwell.com/recipes_menus/collections/healthy_cookie_recipes

The recipe I have adapted follows:

INGREDIENTS
* 3/4 cup weight watchers rolled oats
* 1/2 cup whole-wheat flour
* 1/2 cup coconut flour
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1/4 cup reduced fat spread, softened (I use Devondale light 50% less fat)
* 1/4 cup lite olive oil
* 1/3 cup splenda
* 1/3 cup brown sugar
* 1 large egg
* 1 teaspoon vanilla extract
* 40g dark chocolate, chopped (I use Lindt excellence, 70% cocoa)

METHOD
1. Preheat oven to 180°C. Cover a tray with glad bake.

2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Melt butter gently in the microwave. Add oil, splenda, brown sugar, egg and vanilla; stir until smooth and creamy. Stirring, add the dry ingredients until just combined. Stir in chocolate.

3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared tray, press down. Bake cookies for about 10-15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

NUMBERS Per cookie (approx):
3 g fat
8 g carbohydrates
1 g protein

So how did it go? Well! I could go on and on, but I'm really pleased with my adapted recipe. The wholemeal flour fills me up much faster and I don't seem to keep craving and craving cookies! They don't spread much, so I'll be playing around a little with the recipe, but it's good to know what I'm eating, and they are at least 30% better for me all-round nutrition wise compared to the lovely Billy Gs Cookies.

Overall, if you are watching what you eat and you are craving something, I say go ahead and cook it - then try to make it better! Once you put the effort in, work out the numbers and enjoy your snack, you will probably lose your craving and find respect for more healthful food options (after just a few more cookies!)

Yummy Organic Popcorn

This morning I stopped by the nasty Woolworths Petrol to buy my least favourite thing, petrol, when I came across these friendly treats!

Whole Kids Organic Popcorn with sea salt is delicious and yummy. I'm sort of sorry the brand name is 'Whole Kids' as this snack is perfect for everybody! I have already scanned the shelf in my local Woolworths store but no luck as yet, I think I'll be sending them an email to plead they get some stock on the shelf...

The benefits of this product include:
* Certified organic
* Low GI
* No preservatives
* No artificial flavours
* No artificial colours
* rich in dietary fibre
* Low sodium
* Whole kids is australian-owned

Better still, the numbers are fantastic!
NUMBERS (per 12g bag)
Protein: 1.3g
Fat:1.9g
Carbohydrates: 8.3g

You can find more information about stockists and even buy online at:
http://wholekids.com.au/

Stewed Apple and Raspberries

It seems at the moment I am trying out a new 'stewed fruit' every week! It's great to have on hand to add to porridge, yoghurt, or to eat for dessert with a lite custard. I think this is my favourite combination so far, it's just so tempting to keep adding different things to the mix but I believe it's important that the fruit does the work as far as flavour is concerned.

INGREDIENTS
4 large cooking apples (granny smith, fuji) peeled and chopped
1 cup frozen or fresh raspberries
1 tablespoon of honey
squeeze of lemon juice
1 stick of cinnamon

METHOD
1. In a medium saucepan, put the apples with the lemon juice (add perhaps 1 Tbs of water as well), add and cinnamon stick. Cook over medium heat for around 10 min.

2. Add the raspberries and honey and stir, simmer 5-10min.

3. Set aside to cool down.

Adapted from:
http://rhid-baked.blogspot.com/2008/02/apple-and-raspberry-pies.html

Dark chocolate: Kshocolat

I recently visited the much-loved (if not in need a of a fresh coat of paint) Jones the Grocer store in Woollahra to buy some fancy last-minute provisions for our weekend away.

One item I chose was the Kshocolat Dark Chocolate with 72% cocoa solids, I think it was around $12 a bar for 80g which is pretty full on, but hey, we all have to live a little!

I think I'll be doing a little comparing and contrasting of different dark chocolates in the near future, there is a wide range available to try and there are apparently many health benefits! ;)

NUMBERS (per serving, 40g)
Protein: 3.4g
Fat: 15.5g
Carbohydrate: 12.6g

Upon doing some research, it seems this Scottish chocolate company has recently gone into administration (Feb 2010) and is looking for a buyer, so if you're keen...

I for one really enjoy the taste of this product so hope this is by no means the end for Kshocolat.

Roasted Vegetable & Bacon Soup

I think one thing I have learned recently is not to be scared of bacon if you are watching your eating! You can still eat it if you trim off most of the fat and watch your portions - and in recipes such as this, you are adding it for flavour; not in vast quantities to 'fill up on it'.

I use the beautiful shulz bacon from South Australia - twice the price as supermarket bacon, but the flavour and quality is just second to none. On other blogs this bacon is hailed as a 'secret hangover cure!' You can find it at Harris Farm and small delis around the place.

This weekend Mark and I went to Kangaroo Valley and I admit I splurged on some lovely food. So, I'm bringing home the leftover bacon to create something yummy to get back on the right eating track.

If you like the taste of Pea & Ham soup, you will love this recipe!

INGREDIENTS
* 4 bacon rashers, rind and excess fat trimmed, coarsely chopped
* 2 red capsicums, halved, deseeded
* 2 leeks, pale section only, halved lengthways, sliced
* 700g sweet potato, peeled, cut into 2cm pieces
* 3 tsp minced garlic
* Olive oil spray
* 4 cups chicken stock
* 1 tablespoon of milled flaxseed
* Freshly ground black pepper

METHOD
1. Preheat oven to 180°C.
2. Place sweet potato on baking paper in a large roasting pan, spray with oil. Bake for 30min.
2. Add the capsicums, leeks, garlic. Bake for another 30min.
3. Add bacon, bake for a final 30min.
4. Place the capsicums, the flaxseed, a quarter of the vegetable mixture and 1 cup of stock in a large saucepan, process with a blending stick until smooth.
5. Stir in the remaining vegetable mixture and stock.
5. Bring to the boil over medium heat, stirring occasionally. Taste and add pepper.

If you happen to find this recipe too salty, consider adding a tablespoon of honey.

Adapted from: http://www.taste.com.au/recipes/12104/roasted+vegetable+bacon+soup

...Well, Naturally

When I first started making changes to my diet I found that protein bars were a big help. I rely on them less these days, and I am the first to admit there are alot of terrible tasting protein bars out there!

I find protein bars especially useful when I am out and about, particularly when I am on playground duty or off on an excursion (stops me from heading to a vending machine!)

The health benefits of ...Well, Naturally Bars include:
- Great taste (They are the best tasting protein bar I have found so far)
- 23g protein (38%)
- Less than 8g carbs
- You feel fuller for longer
- They are low GI for slow release energy

There are a few flavours to choose from but I enjoy Caramel Fudge best. There is also Cherry Delight, Double Choc (too rich for me) and a White Chocolate flavour that I come across from time to time.

The first time you eat a protein bar it can be a bit of a shock! But I actually look forward to it now, and crave them quite a bit.

There is a list of stockists on the website, but I also find them at my local Pulse Pharmacy and the excellent people at GNC Vitamins will sell them to me by the box! I believe they are also available for sale online at GNC.

You can find out more about Well... Natually here:
http://wellnaturally.com.au/info/high-protein-bars

Quinoa

When I first looked at my eating I knew I had to reconsider my carbohydrate intake. My heart sort of sunk, I absolutely love eating rice and pasta! Then I found Quinoa - it has double to protein of rice, is Low-GI and gluten free. Sure, it is not that low in carbs, but it certainly beats eating a similar amount of cooked white rice.

Quinoa is a seed, but you cook it like a grain and use it in the same way you would rice or cous cous. It produces delicious results without having to try very hard!

Quinoa is available at health food stores and is quite expensive - don't let that put you off as it doubles in size when cooked. I have also seen it creeping into supermarkets recently so this will mean prices will fall as volumes increase.

Here is a simple side dish I cook often to accompany meat (particularly bbq chicken, although tonight I am eating it alongside some grilled salmon).

INGREDIENTS
1/2 cup organic quinoa
1 cup of water
1 dessert spoon olive oil
1 tsp minced garlic
1 small fennel bulb, sliced
Juice of half a lemon
Rind of half a lemon, finely grated
Handful of parsley
Salt & pepper
Serves 2

METHOD
1. Cook quinoa in a large pan of boiling water for 12 minutes or until tender.

2. Toss quinoa with olive oil, garlic, fennel, parsley, lemon juice and rind. Season.

NUMBERS (Serving Size, 50g - when cooked, this will serve 2 people as a side)
Protein: 5.95g
Fat: 2.4g
Carbohydrate: 34g

Spiced Carrot Soup

Happy long weekend! It's Queens Birthday weekend here in Sydney, I'm surprised we still celebrate, but as a teacher who has just survived the biyearly rigmorale of writing school reports I welcome any extra time off. Mark's Mum went down to some farmer's markets and bought us some fresh dutch carrots, dirt and stalks still attached! So I looked for a recipe, and I think I've found a new favourite. The kaffir lime leaves are the most important ingredient here, they add a real tang to the dish not found in other soups. God save the Queen!

INGREDIENTS
Spray of light olive oil
1 onion, finely chopped
2 tsp minced garlic
1 tsp minced red chilli
2 tsp grated fresh ginger
500g carrots, peeled, chopped
1 medium sweet potato, peeled, chopped
2 kaffir lime leaves
4 cups (1L) chicken stock
Juice of 1/2 lime
2 tbs palm brown sugar / or 1 tbs honey
2 tbs Thai fish sauce
270ml reduced fat coconut milk
shredded chicken / coriander to serve
Serves 6

METHOD
1. Heat oil in a saucepan over medium heat, add onion and cook for 2-3 minutes or until softened.

2. Add garlic, chilli, ginger, carrot, sweet potato, lime leaves and stock. Bring to boil, then reduce heat to low and simmer for 20 minutes. Allow to cool slightly, then puree with a hand-held blender.

3. Return to pan with lime juice, sugar and fish sauce and gently reheat. Add coconut milk and stir until combined.

4. Serve with some shredded chicken and top with coriander or nutmeg if desired.

Adapted from: http://www.taste.com.au/recipes/5686/spiced+carrot+soup+with+coconut+cream

Pea and ham soup

I've been sick with a cold today, and as a teacher in my other life, I've been writing my half-yearly reports. It's lovely to have something bubbling away on the stove as I work away (well, it's also something to distract me every 15 minutes!)
Mark ran up the shops and got me my ham hock, now the lovely smoky smell is drifting through our little apartment, I'm feeling a little better already!

INGREDIENTS
500g packet dried green split peas (Mark picked yellow today and these are fine too.)
4 cups (1L) chicken stock
500g ham hock
1 onion, chopped
1 stick celery, chopped
1 carrot, roughly chopped
salt and cracked black pepper
Approx 6-8 servings

METHOD
1. Place split peas in a sieve and run under cold water for a minute or until water turns clear. Set aside. Place stock, 2L water, ham hock, vegetables and split peas in a large saucepan. Cook soup over medium high heat for 1 1/2 hours, skimming the surface occasionally to remove any foam. Remove from heat. Remove ham hock from the soup and set aside for 5 minutes.

2. Meanwhile blend the soup with a hand-held blender until pureed. Remove fat from ham hock, shred meat roughly and return to the soup. Serve with crusty bread.

NUMBERS (very approx, per serve)
Protein: 28.5g
Fat: 6.86g
Carbohydrates: 33g

Adapted from: http://www.taste.com.au/recipes/16169/pea+and+ham+soup

Stewed apple

It's that time of year, well for me anyway, where I feel all my food should be warm. So the cereal has taken a back seat for now, and I am enjoying weight watchers porridge some mornings.

The perfect accompaniment to this is some stewed fruit, which I really enjoy making weekly and keeping in the fridge - it's there to dive into at any time.

There are lots of unhealthy recipes out there for stewing apples (lots of sugar!), but I think I have found a good one:

INGREDIENTS
4 large apples, peeled, cored, chopped
1 Tbsp honey
1 tsp ground cinnamon
1 tsp ground ginger (or minced ginger if you have it)
1 tsp ground allspice
1 tsp good vanilla extract or seeds from 1/2 a vanilla pod

METHOD
Place all of the ingredients in a medium sized saucepan over medium-high heat. Stir to combine, cover and cook for 15-20 minutes or till apples are as soft as you like them.

I really like these serving ideas I found at a website called 'Venus Envy Training' as well:

- sprinkle 2 tbsp low fat granola on top
- drizzle 1/2 container low fat, fruit-juice sweetened vanilla yogurt over top
- serve warm on top of low fat vanilla frozen yogurt or soy ice cream
- add some chopped onion and curry powder and nix the honey for a delicious chutney-like chicken topping

I'll be making this recipe with variations weekly, this recipe really is so easy, it's something you can adapt to your own taste and ingredients. Enjoy!

Slow cooked veal with thyme and pumpkin

With the recent rainy weather in Sydney and a slight cold on the way? I have decided to give this nice long-cooking dish a try.
All up this recipe takes about 2.5 hours to cook but you wont be disappointed! To think a year ago I'd probably have a glass of wine in my hand and some mashed potatoes on the boil is very strange! This time I won't be serving with mash, just some nice steamed greens to ward off the nasties.

INGREDIENTS
4 x 200g veal osso bucco
coconut flour for dusting
1 tablespoon olive oil
1 onion, chopped
2 tsp minced garlic
1 carrot, grated
400g can of peeled tomatoes
3 cups of chicken stock
5 sprigs thyme
2 bay leaves
2 sticks cinnamon
50g pumpkin, peeled and cut into wedges
sea salt and cracked pepper
Serves 4.

METHOD
- Preheat oven to 160 degrees celcius
- Dust veal with flour
- Heat large frying pan over high heat, add oil and veal and cook 3 minutes each side or until brown
- Remove from pan, place in a baking dish, set aside
- Reduce heat to medium, add onion and garlic and cook for 3 minutes
- Add carrot, cook for a further 2 minutes
- Add tomatoes and stock and stir to combine
- Add thyme, bay leaves and cinnamon and bring to boil
- Spoon onion mixture over the veal and cover with a rectangle of baing paper
- Place in oven and cook for 90 minutes
- Add pumpkin, salt and pepper and cook for a further 40 minutes or until pumpkin is tender
- Discard cinnamon to serve

NUMBERS

Adapted from: Donna Hay Issue 32 April/May 2007

Healthy mini meals for all-day energy!

I was visiting one of my favourite fashion/lifestyle blogs today called frolic when I noticed a story on making 'Banana, berry & yoghurt popsicles.' Even though it's Winter here in Sydney I have been craving icy treats, probably because Mark often munches away on yummy things after I go to bed and I'd love to join him, filling up my belly before I go to sleep!

When I clicked on a link to the yoghurt popsicles a great article came up called 'Healthy Mini Meals for all-day energy!'

There is alot of good stuff here, it leans more towards Summer-type food and some recipes may be a little carb heavy (although low in gi, high in fibre), but I just love the ideas and photography.

Here are some of my favourites (you can click on the photos to go straight to the recipe):

Banana, berry & yoghurt popsicles

Mustard chicken with apple

Split-pea crisps

Pear and almond

Chickpea dip

Spiced nuts and seeds

I know I'll be trying these recipes out, particularly once I get over my current soup, casserole and curry obsession! Will be great for lunches at work... now just to get my hands on a popsicle mold...

Tomato and Chickpea Lamb

I swear I typed this out the night I ate it, but the recipe has seemed to have gone missing from the blog so here it is again. I have gone through the hassle of typing it out again because this dish tastes so damn good, and makes even better leftovers or lunch. Winter makes me hungry and this dish is very satisfying and filling, Yum!

INGREDIENTS
800g heartsmart lamb, sliced
1 tsp minced chilli
1 tsp turmeric
1 tsp cumin
salt and pepper
1 tablespoon of olive oil (i use garlic oil)
1 tsp minced garlic
1 red capsicum, sliced
400g chopped tomatoes
400g can chickpeas, rinsed
100g baby spinach leaves

METHOD
1. Place lamb, chilli, turmeric, cumin, capsicum, salt and pepper in a ziploc bag, toss to coat.
2. Heat a frying pan add oil and garlic, cook for 30sec
3. Add lamb and cook until brown
4. Stir in tomatoes and chickpeas and cook for 2min or until sauce is a bit thicker
5. Stir in spinach to serve.

I haven't worked out the numbers yet but I'll add them soon.

Adapted from: Donna Hay Issue 32 April/May 2007

Skinny Cow

When I went on a shopping tour with Joe he told me about Skinny Cow as we walked past the ice cream cabinet. Now, I am a huge fan of brands like Ben & Jerrys and Haagen Daaz so I am a difficult ice cream eater to please.

A few weeks ago I finally caved in and bought a four pack of 'sundae cups.' Since then I have worked my way through a few of the flavours and I have to say they do a pretty good job of making the ice cream taste light, sweet and authentic! (Although sometimes you do get that 'fake sugar' aftertaste for a while, a shame.)

My favourite flavour so far is the Vanilla Chocolate Sundae. I only have a limited range available because of the small Woolworths near my place in Potts Point, but it's good to have it standing by in my freezer for moments of weakness. I also like igloo zoo, but I'll talk about that another day.

My only disappointment is they don't have nutritional info on their website! Guess I'll just have to buy another pack...

You can learn more about Skinny Cow here:
https://www.theskinnycow.com.au/products/

Balsamic chicken with spinach and cherry tomatoes

Happy Winter! I tried this last night for the first time and it's incredibly easy. I threw in a few extra vegies (marked with a *) I had on hand as tomatoes are not that great right now. In particular, adding some mushrooms is a great juicy idea for Winter time and is well worth the taste. The balsamic makes the chicken all nice and sticky, if the pan dries out just splash in some stock or water to keep it all going. I serve the dish with steamed vegies, green peas would also be very good.

INGREDIENTS
500g chicken breast fillets, trimmed, thinly sliced
2 tablespoons balsamic vinegar
1 tablespoon honey
2 tsp minced garlic
1 tablespoon olive oil
250g cherry tomatoes
Handful of mushrooms, quartered*
1 stick of celery, sliced*
1 shallot*
100g baby spinach leaves
1/2 cup fresh basil leaves
Serves 4

METHOD
1. Place chicken in a large, shallow, glass or ceramic dish. Season with salt and pepper. Whisk vinegar, honey and garlic in a small bowl. Pour over chicken. Turn chicken to coat. Cover and refrigerate for 30 minutes, if time permits.
2. Heat oil in a large frying pan over medium-high heat. Cook chicken, in batches, for 2 to 3 minutes or until browned and cooked through. Remove to a plate.
3. Add cherry tomatoes, mushrooms and celery to pan. Cook, stirring occasionally, for 3 minutes or until tomatoes start to soften. Return chicken to pan. Add spinach. Cook for 1 to 2 minutes or until spinach is just wilted. Top with basil leaves. Serve.

NUMBERS (per 30g serve, approximately)
Protein: 28.5g
Carbohydrate: 5.6g
Fat: 6.4g

Adapted from:
http://www.taste.com.au/recipes/18327/balsamic+chicken+with+spinach+and+cherry+tomatoes

Asian-Style Rissoles

I have had trouble finding a protein friendly afternoon snack with a nice savoury flavour. Lately when hunting through the depths of my freezer I came across a container of rissoles, cooked them up, and haven't stopped smiling since!

Rissoles are so versatile, as you may have read I tend to crave certain flavours rather than certain foods. Rissoles allow me to unleash that genie, these ones have a wonderful crunch from the water chestnuts and of course there is a lovely coriander taste. If you don't like coriander you can substitute thai basil.

INGREDIENTS
2 tsp minced garlic
3 tsp minced ginger
2 tsp minced red chillies
4 spring onions, roughly chopped
1/2 cup coriander leaves, chopped
500g organic heartsmart beef mince
1 cup cooked quinoa
1 x small tin of water chestnuts, roughly chopped
1 egg, lightly beaten
2 tablespoons organic milled flaxseed
coconut flour, for rolling
olive oil cooking spray

METHOD
1. Place all ingredients except for coconut flour and olive oil spray in a dish (I use an old saucepan).
2. Use your hands to combine mince mixture well.
3. Roll into balls and coat in coconut flour, place in fridge for 20-30min to settle.
4. Heat frypan to medium and spray with olive oil spray, cook rissoles for approximately 4 minutes each side, or until cooked.

NUMBERS (per 30g serve, approximately 1 rissole)
Protein: 20g
Carbohydrate: 10.3g
Fat: 4g

Coconut Flour

Today I decided to make some rissoles, I was daydreaming and worked out that a rissole would be a perfect afternoon protein snack for me, if I'm feeling like something savoury! (more on my rissole recipe later...)

I started thinking about flour. I like my rissoles rolled in flour before cooking, and I do need to use flour from time to time when cooking other other dishes, even though I attempt to eat low carb at all times these days. Low carb also means I will not be adding breadcrumbs to my rissoles either.

So I did a little research and I found Coconut Flour, it looks like the best choice for me. I discovered some great facts including:
- Coconut Flour is a low carb flour. It has fewer digestible carbs than any other flour, including soy! It even has fewer digestible carbs than most vegetables.

- Coconut Flour is a good source of protein. It has as much protein as wheat flour but it has no gluten.

- Coconut Flour is high in fibre. It contains 38.5% fibre which is the highest percentage of dietary fibre found in any flour (wheat bran is 27% fibre).

- The Australian Heart Foundation recommends that adults should consume approximately 30g of fibre daily. (1 Tablespoon of coconut flour equals approx 5 grams of fibre.)

You can find out more about Organic Coconut Flour at:
http://www.nuicoconut.com/australia/nui_products_AUS/nui_food_range.htm

NUMBERS (per 100g, this is slightly less than a metric cup)
Protein: 19.3g
Carbohydrate: 64.5g
Fat: 8.6g
Fibre: 38.5g

Hey Joe...

This is me (Laura) with my trainer Joe Wauters.
Joe has helped me to lose almost 10kg and most of all, he keeps me engaged and interested in exercise, fitness and eating right. You can tell that Joe believes in what he does and this is what I respect most of all!
Right now Joe is helping me to perfect my squat and get closer to my goal of doing an unassisted pull-up (a long way off!) and a man-style push up (closer).
Joe is also patiently assisting me to learn a handstand (problem more in my head) and has got me started on run club where I run 7-10km every Tuesday morning with my 'running teacher' James. I love run club!
These Vision people sure keep me busy, but being busy keeps me interested!

You have visit Vision's website by clicking the link:
http://www.visionpt.com.au/
Tell them I sent you ;)

Spring Vegetable Soup

An oldie but a goodie! Especially good for when you have been sick, or naughty with the food like I have this weekend (ok, it was my sister's 30th!) I usually poach some chicken and add for some protein. You can also add some milled flaxseed just before serving (I usually add about a tablespoon) for some much-needed fibre!

INGREDIENTS
1 tablespoon olive oil (I use garlic oil)
1/2 cup sliced leeks (white part only)
1/3 cup diced celery
1/3 cup diced sweet potato
1/3 cup diced turnip
4 cups vegetable stock
salt, pepper
1/3 cup frozen corn kernels
1/3 cup diced zucchini
1/3 cup chopped green beans
1 peeled and chopped tomato
1/3 cup frozen peas
1/3 cup parsley, chopped

METHOD
Heat oil, add leek, celery, potato and turnip, cook stirring for 5 min.
Add vegetable stock, salt and pepper, bring to boil.
Lower heat and add remaining ingredients, simmer for 5 min.
Top with chopped parsley.

From: Bill Granger: bills SYDNEY FOOD, Murdoch Books 2004.

Grass-Fed Beef

Today I read a terrific article on why grass-fed beef is better to eat.

- Lower levels of unhealthy fats
- Higher levels of Omega 3 fatty acids

http://well.blogs.nytimes.com/2010/03/11/switching-to-grass-fed-beef/

Now to stop buying my meat from Woolworths and find a butcher who can help me out with this!

Fava Nuts - Roasted Broadbeans!

One of my lovely students Darcy offered me a snack a few months back. I thought it a little strange that she would be eating roasted beans of all things, but these taste fantastic! I later found out she is on a gluten free diet, and these are a helpful choice for her eating.

This morning I arrived at school and there was an entire box of Fava Nuts Roasted Broadbeans sitting on my desk, I was so happy munching away in my car on the way home after work.

As their website says:

"Broad beans are packed with protein with about half the fat of popular corn and potato snacks. Ideal for school lunch boxes or a hunger fix on the run. Fava Nuts – made from the crops that restore Australian soils."

Nice! You can learn more at:
http://www.chicnuts.com/fava-nuts/

NUMBERS (per 25g serve)
Protein: 6.1g
Carbohydrate: 11.5g
Fat: 6.1g

Rosemary-roasted Chicken with Beetroot and Feta

I cooked this for the first time tonight and it's a real winner! Wish I had a photo of it, it is the perfect Autumn salad, all warm and roasty. The chicken also did not dry out like I thought it might, this recipe is definitely worth a go!

INGREDIENTS
2 x 200g chicken breast fillets (organic or free range)
1 x 450g can baby beetroots, drained
1/4 cup rosemary leaves
500g pumpkin, thinly sliced
Olive oil spray
200g feta, crumbled
Rocket leaves
2 tablespoons red wine vinegar
Serves 4

METHOD
1. Preheat oven to 220 degrees celcius
2. Place beetroot and pumpkin in baking dish, spray lightly with oil, toss to combine, bake for 20minutes
3. Add chicken and rosemary, bake for a further 20 minutes, or until chicken is cooked through
4. Slice chicken and beetroot and place in bowl with pumpkin, a little oil, rocket, feta and vinegar, toss to combine.

NUMBERS (per serve, approx)
Protein: 34.4g
Carbohydrate: 16.1g
Fat: 16.6g (to reduce fat, switch to low fat feta, but I enjoy the real stuff too much)

Why I love tacos!

I used to eat tacos all the time with my Mum and Dad, usually on weekends. They were OK, I was never crazy about tacos! But these days I'm loving Tacos again because they fit into my numbers well, and it also gives me a chance to eat some lean meat and fresh salad.

Some tips:
- Use organic Heartsmart mince
- Low fat cheddar cheese
- Watch how many you eat! I can only really eat two most days, but then I can eat some mince on its own with some salad. (The carbs are in the taco shells)
- Watch out for the burritos, enchiladas etc. The numbers on these can be huge!
- There always seems to be leftover mince for lunch the next day

One of my main nutrition goals is to step away from processed food and I must admit tacos are my weakness. Next step is working out my own seasoning so I don't have to worry about any unnecessary nasties such as 'anti-caking agents' in the kit.

You can learn more info, including nutritional info here:
http://oldelpaso.com.au/products/dinner-kits/taco-kit-295g/5.aspx

NUMBERS (per taco, complete)
Protein: 12.6g
Carbohydrate: 6.7g
Fat: 7.9g

Chilli Beef

This recipe has become a staple of our little household, enough to eat once a week and freeze the rest for the next, I have been cooking this for a few years... it's my go-to recipe to get me back on track when my nutrition has slipped!

INGREDIENTS
Olive oil spray
1 onion, chopped
1 chilli, chopped
1 clove garlic, crushed
500g mince (I choose Heartsmart Organic mince, I also hear Woolworths preium mince is lower in fat, according to CHOICE magazine)
2 x 400g cans chopped tomatoes
400g red kidney beans, rinsed
1 teaspoon ground coriander
salt and pepper
Bocconcini cheese (I eat with 5 x bambini sized)
Baby spinach leaves or steamed vegetables to serve

METHOD
1. Cook onion, chilli, garlic in oil for 2 min
2. Add mince, cook for 5 min, drain off excess oil
3. Add tins of chopped tomatoes, kidney beans, ground coriander
4. Simmer as long as you like (5 minutes minimum)
5. Serve n steamed vegetables or bed of spinach leaves, garnish with bocconcini

NUMBERS (Approx per serve, without bocconcini or vegetables)
Carbs: 20.5
Protein: 44.2
Fat: 9.4

From Donna Hay Issue 26 March/April 2006

Mark's favourite!!! xxx

Barambah Organics

Up until recently I was a huge fan of Jalna Yoghurt, but then I discovered Barambah Organics. This is the creamiest-tasting yoghurt and very low in carbs. When I first ate it tasted so good I did not realise I had picked up the low fat version by mistake!

You can visit Barambah Organics as http://www.barambahorganics.com.au/

Seriously recommended, especially with a small handful of chopped fruit or nuts, and it's great to switch between flavours because the numbers are good!

500g is about $7.50 at my local deli, but I've seen it for $6.95 up the street at Harris Farm, this quantity normally lasts me a week.

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Nutritional Calculators

I don't use a nutritional calculator so much anymore as I have all of my regular meals and I know roughly how they affect my body...

Vision have their own calculator but I find it more brand-related and I don't eat so much processed food...

So I found this one called 'Aminoz' and I think it works very well! It even has rough numbers for take away food like thai dishes which I find very helpful.

http://www.aminoz.com.au/food_nutritional_information.php

I will also say it's worthwhile to buy a little scale to weigh your food on from time to time and these are found very cheaply on ebay (accuracy of these cheap scales questionable at times!)

Stewed Rhubarb and Custard

I have never cooked rhubarb until recently, never. I remember my mother cooking it when I was small and I wondered what the fuss was about, I never really bothered with it. This recipe is not fantastic if you are watching your weight, but I figure it sure as hell beats reaching for the chocolate cake or pastry, like I once would have done! Furthermore, I have made this with wild honey, courtesy of my friend Jesse and Amanda's backyard beehive in Islington, Newcastle. It IS delicious!


INGREDIENTS
1 x bunch of rhubarb, sliced into 3-5cm pieces (a bunch is approx 5 sticks)
1/2 cup water
1/4 cup wild honey
1 tsp vanilla
3 x cardamom pods
1 x tsp grated lemon rind

METHOD
1. Place rhubarb, water, honey, vanilla and cardamom in saucepan.
2. Mix well and bring to boil, then reduce heat and simmer for 20min.
3. Take off heat and remove cardamom pods and stir through lemon rind.
4. You can add some extra honey if you like at this point, depending on how sweet or tart you like the rhubarb to taste.
5. Serve with lite custard or low fat organic yoghurt. Yummy!

NUMBERS (Approx)
Stewed Rhubarb with honey (70g Serving)
Carbs: 10.8g
Protein: 0.8g
Fat: 0.1g
Fibre: 1.7g

Dairy Farmers Lite Pouring Custard (100g serving)
Carbs: 13.8
Protein: 3g
Fat: 0.9g

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Obviously, the yoghurt is the go but sometimes you just gotta have custard!

Roasted Sage and Bacon Mushrooms

Since changing my eating I don't tend to crave a certain dish as such, rather I crave flavours. This side dish is a nice meaty, smoky, substantial tasting recipe which is very satisfying in the cooler weather. Serve with grilled meat and steamed green peas.


INGREDIENTS
4 large field mushrooms
4 tsp minced garlic
Olive oil spray
Sea salt and cracked black pepper
200g low fat ricotta
2 rashers of bacon, rind removed, chopped
1/2 bunch sage, leaves torn

METHOD
1. Preheat oven to 220c.
2. Place mushrooms on a baking tray, spread 1 tsp of garlic on each mushroom cap.
3. Spray with olive oil spray and sprinkle with salt and pepper.
4. Roast for 10 minutes, top with ricotta, bacon and sage and roast for another 15min or until ricotta and bacon are golden.

NUMBERS (Approx, per mushroom)
Carbs: 1.7g
Protein: 10.9g
Fat: 10.3g
Fibre: 0.8g

Adapted from: Donna Hay Magazine, Issue 44, April/May 2009

Spiced Coconut Pumpkin Soup

This recipe is a lovely surprise, it has a nice nutty taste and taking the time to roast the pumpkin and carrot gives the soup depth and sweetness. It has to be one of my favourites, yet it fits in so well with my nutrition plan.

INGREDIENTS
1 tablespoon korma curry paste
1kg butternut pumpkin, peeled and chopped
2 x carrots, peeled and chopped
4 cups chicken stock
1 cup lite coconut milk
1 tsp chilli

1 large chicken breast (organic)
lite olive oil spray
Serves 4

METHOD
1. Preheat oven to 180c. Line a baking tray with paper, place pumpkin and carrot in tray and spray lightly with olive oil spray. Bake for 1-1.5 hours, or until roasted and caramelised.
2. Place a saucepan over medium heat. Add curry paste and chilli and cook for one minute. Add roasted pumpkin, carrot and stock and bring to the boil, reduce heat and simmer for 6 minutes.
3. Use a handheld stick blender to mix until smooth.
4. Add coconut milk and heat for 3 minutes or until hot.
5. In a seperate pan spray chicken breast with a little oil and cook on both sides until tender. Slice and place into bowls and ladle with soup.

NUMBERS (Approx per serve, without chicken)
Carbs: 25g
Protein: 7.1g
Fat: 13.8g
Fibre: 4.5g

Adapted from: Donna Hay, 'The Instant Cook,' Harper Collins Publishers, 2004.

Asparagus and Haloumi Salad

This is a terrific recipe with grilled meat. If I am in a rush I eat with BBQ chicken (skinned of course)!


INGREDIENTS(serves 4)
1 1/2 tbs olive oil
2 bunches asparagus, woody ends trimmed
1 x 250g pkt haloumi cheese, drained, cut into 4 lengthways
60g rocket (or green salad leaves)
Freshly ground black pepper

METHOD
Heat 2 tsp of the oil (I normally just spray a pan lightly with olive oil spray) in a large non-stick frying pan over medium-high heat. Add the asparagus and cook, stirring, for 4-5 minutes or until bright green and tender crisp. Transfer to a plate and cover with foil to keep warm.

Reheat pan over high heat. Cook the haloumi for 1 minute each side or until golden.
Divide rocket and asparagus among serving plates.

Top with a slice of haloumi. Drizzle with the remaining oil (I usually leave this out and squeeze with a bit of lemon instead) and season with pepper.

Adapted from: http://www.taste.com.au/recipes/9828/asparagus+haloumi+salad

Balsamic Chicken and White Bean Salad

www.taste.com.au have a great low-carb recipe section that I access regularly. Some of the recipes now include nutritional information as well, which has been really helpful. This recipe is one of my Summer / Autumn favourites, and is also quick and cheap to make.


INGREDIENTS (serves 4)
600g skinless chicken thigh fillets, trimmed (I use organic or free range)
2 garlic cloves, crushed
1 tablespoon wholegrain mustard
2 tablespoons balsamic vinegar
olive oil cooking spray
400g can cannellini beans, drained
250g cherry tomatoes, halved
1/2 cup low-fat feta cheese, crumbled
50g rocket leaves
1 lemon, cut into wedges, to serve

METHOD
Season chicken with salt and pepper. Whisk garlic, mustard and vinegar in a ceramic dish. Add chicken and turn to coat. Cover and refrigerate for at least 20 minutes.

Preheat a frypan on high heat. Remove chicken from marinade. Lightly spray chicken with oil. Cook for 1 minute each side or until golden. Reduce heat to medium-low. Cook chicken for 6 to 8 minutes each side or until cooked through. Transfer to a plate. Cover and stand for 5 minutes.

Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently. Spoon onto plates. Season with pepper. Serve with lemon.

Adapted from:
http://www.taste.com.au/recipes/450/balsamic+chicken+and+white+bean+salad

My Breakfast Cereal

Finding a cereal that suits my eating plan has been difficult, my biggest challenge has been reducing carbohydrates and increasing my protein intake.

I found Protein First at Woolworths Supermarket Potts Point, and it probably fits my plan best. There are some days where I just don't have time to cook eggs!

Protein First is made of Barley Flakes, and until I get the time to mix my own cereal flakes, it is the best thing I can find. I usually add a tablespoon of milled flaxseed and serve using shape milk.

There is actually a shortage of this cereal in Supermarkets at the moment due to high temperatures during the growing season, until November 2010 apparently only Coles will stock Protein First! Looks like I will be walking further up the street to Coles then...

You can learn more at:
http://www.goodnesssuperfoods.com.au/products/protein

Greek-style lemon chicken soup

I first tasted this recipe when a Greek woman at work had her mother make it for a 'soup club' I belonged to. I always remembered the unique flavour and it's a perfect high-protein nourishing meal.

This recipe is enough for 2 people, with leftovers for about 3 lunches.

INGREDIENTS
Stock (if you can't be bothered to do this, you can use 4-6 cups of prepared stock)
1 large onion, thinly sliced
2 celery stalks, chopped
1 large carrot, thinly sliced
6 black peppercorns
strip of lemon zest
1 small bunch of fresh dill or flat-leaf parsley
1.5 litres water

3 small skinless chicken breast fillets (about 350 g in total)
¾ cup quinoa
juice of 1 lemon
2 medium eggs, beaten
1 tablespoon of milled flaxseed
salt and pepper
sprigs of fresh dill or flat-leaf parsley to garnish


METHOD
1. Put the chicken breast fillets, onion, celery, carrot, black peppercorns, lemon zest and bunch of dill in a large saucepan. Add the water. Bring to the boil over a medium heat, skimming off any foam that comes to the surface. Reduce the heat and half cover the pan with a lid, so the water just bubbles gently. Simmer for 15 minutes or until the chicken is cooked through.

2.Remove the chicken from the pan and set aside. Strain the stock through a sieve into a clean pan, discarding the vegetables and flavourings.

3. Reheat the stock until boiling, then stir in the quinoa. Simmer gently for 8–10 minutes or until the quinoa is almost tender. Meanwhile, cut or tear the chicken into thin shreds, and mix the lemon juice with the beaten eggs.

4. Add the shredded chicken to the soup. Heat over a medium heat until the soup almost starts to boil again. Remove the pan from the heat and pour in the lemon juice mixture, stirring constantly. Serve seasoned with salt and pepper to taste and garnished with sprigs of dill.

Adapted from:
http://allrecipes.com.au/recipe/6788/greek-style-lemon-chicken-soup.aspx