Slendier Fried Rice

I've been cooking with Slendier Rice for a while now, and this stuff is incredible. My trainer (also a nutritionist) checked out the macros for me and confirmed that konjac rice is close to a  miracle, particularly if you enjoy eating mains dishes with rice or pasta!
Low in carbs, high in fibre, natural, it's fantastic. This is my favourite recipe (a variation of what is on the back of the packet), but you can throw in any vegetables you have on hand to make it truly delicious!

 INGREDIENTS

1 x packet of Slendier Rice 
1 tblsp oil of your choice (I use coconut oil or light olive oil)
2 x eggs, beaten and fried as an omelet, sliced
2 x tsp of minced ginger
4 x shallots, white parts only, sliced
Handful of leg ham, sliced (you can also pre-fry/ grill this as you like)
Handful of frozen peas, thawed
1 tblsp soy sauce 


METHOD

• Heat oil in saucepan, add ginger, stir for 30sec-1min
• Stirfry Slendier rice for 5min in oil and ginger mixture
• Throw in all vegetables / meat / egg, stir until heated through
• Stir through soy sauce, serve immediately.

The Best Spread?

I love Protein Bread for breakfast, and I have a number of favourite spreads to choose from each morning, depending on what I feel like. So which one is best for me? Well in the end, it depends on what else I plan on eating for the rest of that day. The other main point below is I have also not taken saturated vs. non-saturated fats into account.
These are all good choices, so I decided to compare their nutritional values on a table:

	Vegemite	Cocopure	Mayvers	RDPB
SERVING SIZE	5g	10g	20g	15g
PROTEIN	1.3g	0.9g	3.7g	3.6g
CARBOHYDRATE	Less than 1g	2.9g	6.3g	1.4g
FAT	Less than 1g	4.4g	10g	8g

And here they are, if serving sizes were identical:

	Vegemite	Cocopure	Mayvers	RDPB
SERVING SIZE	5g	5g	5g	5g
PROTEIN	1.3g	0.45g	0.93g	1.2g
CARBOHYDRATE	Less than 1g	1.45g	1.58g	0.47g
FAT	Less than 1g	2.2g	5g	2.7g

You can learn more about each spread at their websites:

• Vegemite
• Cocopure Chocolate Coconut Butter
• Mayvers Dark Chocolate Super Spread
• Ridiculously Delicious Peanut Butter

Lamb Cutlets made with Protein Breadcrumbs

I enjoy eating Protein Bread because it meets my nutritional needs without filling me with sugar or carbohydrates. I love eating it for breakfast with Vegemite or Cocopure, and it also makes a lovely toasted sandwich!

I started thinking about lamb cutlets as the weather cooled, and wondered 'Is it possible with Protein Bread?' The answer is YES!

INGREDIENTS
2 slices of Protein Bread, dried (I left them on the window sill in the sun for a while)
1 dessert spoon of ground almonds
1 dessert spoon of Parmesan cheese (I use per grated Grana Padano from Fratelli Fresh)
2 teaspoons of fresh thyme leaves
Salt and pepper to taste

6 x lamb cutlets (I get mine from The Artisan Butcher in Potts Point, Sydney)
 1 x large egg, beaten
1/2 cup of coconut flour

METHOD
- Place all crumb ingredients in small food processor and blend
- Cover lamb cutlets with coconut flour and coat with beaten egg
- Roll lamb cutlets in breadcrumb mixture
- Heat oil in shallow pan suitable for frying, cook for approx 4min each side
- Served here with sweet potato mash and steamed vegies (nothing too fancy, it was a weeknight) !

Creates enough crumb for at least 6 lamb cutlets.
Visit the Protein Bread website here, they also have a great Facebook page.
If you are located in Sydney you can try out Protein Bread at the Whole Meal Cafe in Darlinghurst.

Beef Chow Mein

I have been attempting to cook 'one new dish' each week and this one is a keeper! So versatile and delicious, it would be very easy to substitute ingredients here.

INGREDIENTS

500g sliced beef (my butcher sliced up the lean part of New York steak)
1/4 cup beef stock
3 tablespoons of soy sauce
2 tablespoons of sweetener of your choice (I used 1 tbsp coconut sugar, 1 tbsp brown rice malt syrup)
2-3 tbsp of olive oil
2 large carrots, sliced
2 cups of broccoli
1 large onion
4 garlic cloves (or 4 tsp minced garlic)
1 tsp sesame oil
1 x packet of Slendier Angel Hair Pasta

• 8 ounces
• Thin Spaghetti; broken in half

• 1 teaspoon
• Sesame Oil

• 1/4 cups
• Hot Boiled Water

• 1 tablespoon
• Beef Better Than Bullion

• 3 tablespoons
• Soy Sauce

• 2 tablespoons
• Brown Sugar

•  
• Oil; for frying

• 1 pound
• Beef

• 2
• large Carrots

• 2 cups
• Broccoli

• 1
• large Onion

• 4
• Garlic Cloves

- See more at: http://momsdish.com/recipe/400/beef-lo-mein-recipe#_a5y_p=1567454

• 8 ounces
• Thin Spaghetti; broken in half

• 1 teaspoon
• Sesame Oil

• 1/4 cups
• Hot Boiled Water

• 1 tablespoon
• Beef Better Than Bullion

• 3 tablespoons
• Soy Sauce

• 2 tablespoons
• Brown Sugar

•  
• Oil; for frying

• 1 pound
• Beef

• 2
• large Carrots

• 2 cups
• Broccoli

• 1
• large Onion

• 4
• Garlic Cloves

- See more at: http://momsdish.com/recipe/400/beef-lo-mein-recipe#_a5y_p=1567454

METHOD

• In a small saucepan, boil the Slendier Angel Hair Pasta for 1min. Drain and dress with sesame oil, stand to one side.
• In a small bowl mix stock, soy and sweetener of your choice
• Heat oil in a pan, stirfry beef until just cooked. Add bowl of stock mixture, cook for 1 minute. Place to one side
• Reheat pan, cook onions until golden. Place to one side (I normally just tip them on to the beef mixture).
• Add some more oil to pan, stir fry carrot until soft, add garlic and broccoli and stirfry for approx. 3 minutes
• Add beef and onion mixture back into the pan along with Slendier Angel Hair, stir until warmed through.
• Serve immediately.

Serves 2 heartily, with 2 leftover lunches

Adapted from: http://momsdish.com/recipe/400/beef-lo-mein-recipe#_a5y_p=1567454

Chicken and Spinach Curry

My good friend Sara first made me this dish when I was a new Mum and all out of energy. I love this recipe because it is very satisfying and the Greek yoghurt helps to make you feel full! To keep carb content low I do not serve with white rice, I eat with steamed vegetables or slendier rice. 

INGREDIENTS

• 1/3 cup flaked almonds
• 2 tablespoons olive or peanut oil
• 1 large brown onion, finely chopped
• 2 garlic cloves, crushed
• 2 tablespoons korma curry paste
• 1 1/2 cups Greek-style yoghurt
• 500g Sliced chicken breast
• 1 bunch English spinach, leaves roughly chopped
• Steamed vegetables (I like zucchini and carrots) / Slendier rice to serve

METHOD

- Heat a small, non-stick frying pan over medium heat. Add almonds. Cook, shaking pan gently, for 3 to 5 minutes or until toasted. Remove to a plate.

- Add 1 tbsp oil to frying pan over medium-high heat. Quickly stir fry sliced chicken breast, place to one side. 

- Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 to 4 minutes or until soft. Add curry paste and cook for 1 to 2 minutes or until aromatic. Add yoghurt and 1/2 cup cold water. Stir until well combined.

- Add chicken. Bring to a gentle boil. Reduce heat to low. Simmer, uncovered, stirring occasionally, for 4 minutes or until chicken is heated through. Add spinach. Cover and cook for 1 to 2 minutes or until spinach has wilted. Spoon curry over vegetables / slendier rice. Top with toasted almonds. Serve.

Adapted from: http://www.taste.com.au/recipes/617/chicken+and+spinach+curry

Chicken and Asparagus Stir Fry

So I'm back! I've been at Vision Darlinghurst for a few months now and updating my blog has been on my 'to do' list for a while. Heading back to training (after having a baby) is fun because I get to revisit (and rethink) my recipes and eating! So here are some of the new things I have been eating... this one is simple and delicious!

 
INGREDIENTS

• 1 tablespoon oil
• 1 garlic clove, crushed
• 10 cm (4 inch) piece fresh ginger, peeled and thinly sliced
• 3 boneless, skinless chicken breasts, sliced
• 4 spring onions, sliced
• 200 g (7 oz) asparagus spears, cut into short pieces
• 2 tablespoons soy sauce
• 40 g (1/3 cup) slivered almonds, roasted 

METHOD

1. Heat a wok or large frying pan over high heat, add the oil and swirl to coat. Add the garlic, ginger and chicken and stir-fry for 1-2 minutes, or until the chicken changes colour.
2. Add the spring onion and asparagus and stir-fry for a further 2 minutes, or until the spring onion is soft.
3. Stir in the soy sauce and 3 tablespoons water, cover and simmer for 2 minutes, or until the chicken is tender and the vegetables are slightly crisp. Sprinkle with the almonds and serve over steamed rice (I use slendier rice for reduced carbs, high protein and fibre!).

Adapted from: http://www.goodfood.com.au/good-food/cook/recipe/chicken-and-asparagus-stirfry-20130806-2rcze.html

Lime Pickle Yoghurt

Last night I fell across a taste sensation! I originally made this recipe as a salad dressing because I had been craving the sour lime pickle served in Indian restaurants.
Upon tasting the mix I realised it would make the perfect savory afternoon snack, it would act as versatile base for so many different options.
It sort of reminds me of eating the beautiful Indian dish called 'chaat', you would need to look it up to fully understand, but most definitely tasty and moreish.

The slight sweetness of the yoghurt balances the lime pickle beautifully, and I would possibly add roasted cashew nuts or almonds, maybe even a little bit of grilled chicken. I have to admit though, this mix works beautifully on its own!

INGREDIENTS
Qty of Barambah Bush Honey Yoghurt
Dessert Spoon of Sour Lime Pickle - I use this supermarket brand
- You need to test it to taste, it depends very much on how sour you would like the dish to be

METHOD
Combine and serve, that simple!

Next: I've begun looking at low oil lime pickle, I'll try my best to keep you updated!

Bill's Avocado Salsa

I'm blessed living in the vicinity of three of Bill Granger's restaurants. Last weekend I made some of his famous avocado salsa, it was a revelation! Fantastic with grilled meats, as a dip, or sprinkle over lettuce leaves for a quick salad. Ever so versatile!

INGREDIENTS
2 ripe Avocados, stones removed and diced
15 g coriander leaves
2 tablespoons Lemon Juice or Lime juice
2 tablespoons finely chopped spring onions 
1 Tomato quartered, seeded and finely sliced
1 dash Tabasco sauce
sea salt
freshly ground Black pepper  

METHOD
- Place all the ingredients in a bowl and stir very gently to combine.

- And here? The best salsa you will ever have (just three ingredients!)

Adapted from: http://www.lifestylefood.com.au/recipes/149/sweetcorn-fritters-with-avocado-salsa

Creamy Zucchini Soup

I now have such a bank of good soups to rely upon it's not often that I feel I need to look for something new. Today I have felt like eating a soup with 'something green in it' and I found this recipe.

Sorry, I wont be serving it with the fries as pictured :)  

INGREDIENTS
1/2 tablespoon butter
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
3 cups diced zucchini (3 medium)
1 teaspoon basil
Small handful or chopped parsley
1/4 teaspoon oregano
1/4 teaspoon tarragon
1 teaspoon honey
Dash nutmeg
3 cups chicken stock
3/4 cup lite carnation evaporated milk
Salt
Black pepper

 METHOD
- In a large saucepan heat butter and olive oil over medium-low heat.
- Add onion and garlic and cook over medium-low heat until very tender and translucent (8-10min).
- Add zucchini, salt, pepper, basil, parsley, oregano, tarragon, honey, nutmeg, and and cook for 2 minutes.
- Stir in stock and milk.
 - Bring to a simmer and cook until zucchini are tender.
 - Remove from heat and puree if necessary.

Tip: If you are making the soup a while before eating, add the evaporated milk and parsley when you are reheating and preparing to serve.

Serves 5

Numbers per serving: Calories 136; Protein 6 g; Fat 9 g; Carbs 9 g; Sugar 3 g; Sodium 606 mg

Adapted from: http://eatingwelllivingthin.wordpress.com/2009/09/02/have-an-over-abundant-zucchini-plant-or-10/

Lamb and Lentil Pie

INGREDIENTS
1 tablespoon olive oil
2 celery stalks, finely chopped
2 medium carrots, finely chopped
1 garlic clove, crushed 600g lean lamb mince
2 tablespoons tomato paste
2 x cans tomatoes
1/2 cup dried red lentils
300g butternut pumpkin, peeled, chopped
1 sweet potato, peeled, chopped
1/2 cup buttermilk
Salad leaves, to serve  

METHOD
 - Preheat oven 180°C
- Heat oil in a large frying pan over medium-high heat.
 - Add celery, carrot and garlic. Cook, stirring, for 3-4 minutes or until tender. Add mince. Cook, stirring with a wooden spoon to break up mince until browned.
 - Add tomato paste. Cook, stirring, for 2 minutes.
- Add tomato and lentils.
- Reduce heat to medium-low. Simmer for 20 to 30 minutes or until lentils are tender and sauce has thickened. Season with pepper.
 - Meanwhile, place pumpkin and sweet potato in a large saucepan. Cover with cold water. Bring to the boil. Boil, uncovered, for 15 minutes or until tender. Drain. Return to pan. Add buttermilk. Mash until smooth. Season with pepper. Cover to keep warm.
- Spoon lamb mixture into a 10 cup-capacity, 9cm-deep, round ovenproof dish. Top with mash.
 - Bake for 20 minutes or until heated through and slightly browned.
- Remove from oven, stand for 5 minutes. Serve with salad leaves or steamed frozen peas.

Adapted from: http://www.taste.com.au/recipes/20137/lamb+and+lentil+pie