Kataifi Prawns (serves 3-4 as an entree)

This simple and quick recipe is great for entrees or just a light snack.

It is healthier than tempura prawns or prawn cocktails as it does not involve any frying and looks interesting on the plate.

Ingredients:

• 1 packet kataifi, kept out for a few hours until it is room temperature
• 500gr prawns
• 1 egg
• Salt and pepper to taste
• Seasoning of your choice (I used an African-style rub mix)

Method:

1. Heat oven to 200C.

2. Peel and de-vein prawns, leaving the tails on.

3. Take some kataifi out gently and put it in a small bowl. Separate some of the strands so it is easier to work with.

4. Beat the egg with a fork and add salt, pepper and your choice of seasoning.

5. Lay the kataifi strands out in a long line. Place the prawn at the top of the strand and roll it down to the bottom until covered. Place on an oiled tray.

6. Once all prawns are covered in kataifi, place tray in the oven and bake for about 15 minutes, or until pastry is golden and crispy.

Enjoy!

Ten uses for chia

I have heard a lot about chia seeds in the past few months and it was with great excitement (and a bit of nervousness) that I finally bought a packet of chia seeds for my local supermarket.

Chia contains omega-3 fatty acids, antioxidants, protein, calcium, potassium, iron, fibre, minerals and nutrients, and is gluten and dairy-free.

I have heard that chia is good for a number of things including:

• reducing inflammation
• lowering cholesterol
• aiding in weight loss
• protecting the body from free radicals and cancer
• improving brain performance
• boosting strength and endurance
• reducing stress and
• aiding with digestive health

Just google “chia seeds” and you will see for yourself that it is being touted as nature’s wonder food with a wide range of uses and benefits.

Chia Gel

I decided to try the white seeds and started off with the simple chia gel, which can be made by mixing 1 cup of water with 2 tablespoons of chia seeds.

After stirring rapidly for about 2-3 minutes (you can use a hand whisk or shake the mixture in a bottle instead), the mix was ready.

This is what it looked like:

The chia gel can be eaten on its own, used in smoothies and drinks, mixed into juices, salad dressings, porridge or soups.  

You can also use chia gel as a substitute for eggs!

Chia seeds

You could also use the chia seeds on their own, and sprinkle them over salads, pastas, in cereals and stir-fries or add them to cakes, and desserts.

It is a simple and easy way to fill yourself up and add some nutrition to your meals.

I’m hoping to use a lot more chia in my cooking and would love to hear what your favourite chia recipes are? 

 

Chicken, Avocado and Green Bean Salad with Tomato (serves 4)

This salad is perfect for work lunches or even as a side at a BBQ or lunch event.

Easy to make and pretty healthy for you if you add less mayonnaise!

Ingredients:

• 1 bag baby spinach leaves (approx 200gr)
• 60gr semi-dried tomatoes
• 1 handful green beans, de-stringed
• 1 avocado
• 1/2 red capsicum
• 1 large chicken breast
• 1 Tsp spicy seasoning (e.g. cajun, paprika, zaatar, chilli, cumin etc)
• 1 Tbsp olive oil
• 1 Tbs seeded mustard
• 1/4 cup low fat mayonnaise

Method:

1. Cut the chicken breast into cubes and rub the spicy seasoning in.

2. Heat olive oil in a pan and fry the chicken pieces off until cooked through.

3. Steam de-stringed beans until they go dark green and are cooked through but still a little crunchy.

4. Cut avocado into large chunks (I sliced it and then cut the slices in half).

5. Wash, de-seed and cut red capsicum into cubes.

6. Wash baby spinach leaves and put in a large mixing bowl. Add tomatoes, cooled chicken breast pieces and beans, and avocado.

7. Mix mayonnaise and mustard in a separate bowl. Add to the rest of the salad and mix well.

Enjoy!

Seafood Marinara with Angel Hair Pasta (serves 6)

This was the perfect quick and easy dinner for MC and the fam last night. Everyone enjoyed it and it only took a short while to prepare. The marinara can be substituted with prawns or other seafood as well.

Ingredients:

• 500gr angel hair pasta
• 750gr seafood marinara mix
• 250gr snow peas- washed and with the ends cut off
• 4 Tsp minced garlic (or equivalent fresh, chopped garlic)
• 1/2 white onion, thinly sliced
• 1/2 lemon, cut into 4 wedges
• 3 Tbsp lemon juice
• Fresh herbs (I used basil and parsley from my herb garden)
• Olive oil
• Chilli flakes to taste
• Salt and pepper to taste

Method:

1. Prepare pasta according to instructions on back of packet. When al dente, rinse under cold running water until room temperature and leave to sit in a colander (this stops the cooking).

2. Heat 3 tbsp of olive oil in a large pan (on high). When hot, add garlic and onion and stir fry until onion turns clear and slightly golden. Add chilli flakes (I added about 5 tsp but it depends on your preference and the intensity of the chilli you have), and toss.

3. Add seafood to the pan, stir and cover for about 5 minutes.

4. Add snow peas and toss until they change colour (darker green).

5.Add the lemon juice and wedges to the pan.

6. Season with salt, pepper and more chilli if desired.

7. Drizzle with olive oil and toss through chopped fresh herbs.

Enjoy!

 

Butternut Pumpkin & Zucchini Quiche (serves 8)

My brother is a fussy eater at the best of times. When he was younger he only ate things that were bland and unhealthy. Things with barely any flavour and certainly no spice. Things like pies, chips, and pizza. He would occasionally eat carrots, peas and corn, but no lettuce, no tomato and no onion.

He is now almost 18 years old and I am glad to say his eating habits have changed. He recently had a bit of a protein (for working out) and healthy food craze and has opened his mind to the wonders of vegetables and spicy food. He even eats my mum’s Sri Lankan curries now and then and can make a coconut (pol) roti on his own!

I decided to make a semi-healthy, high vegetable quiche for dinner to be accompanied with a side of salad. This recipe made one large quiche and about 6 smaller muffin-tray ones. I made sure to add plenty of cheese so my bro would be happy.

Ingredients:

• 2 sheets puff pastry
• 8 eggs
• 1/3 butternut pumpkin
• 2 zucchinis
• 1 cup low-fat tasty cheese
• 1/2 onion
• 1 Tsp minced garlic
• 1 Tbsp olive oil
• 1/3 cup milk
• Salt and pepper

Method:

1. Push a sheet of puff pastry into a greased quiche dish. Cut out circles using a cutter and press into greased muffin tins. Bake at 200C for about 10-15minutes or until lightly browned.

2.Thinly slice onion and cook together with garlic and olive oil in a small pan. Once golden and opaque, sprinkle onion mixture over the puff pastry.

3. Use a peeler to shave the butternut pumpkin into thick ribbons. Then add to the puff pastry.

4. Use a grater to grate zucchini and spread evenly over the pastry.

5. Grate cheese and sprinkle on top of quiche.

6. In a large bowl, whisk eggs, milk, salt and pepper until well combined. Pour over the quiche and bake in a 160C oven for about 25 minutes or until the cheese is golden and the egg has set.

Enjoy with a side of salad.

Rice Paper Rolls

On Tuesday I made some delicious rice paper rolls for the family for dinner.

I used tuna and shredded roast chicken with an assortment of vegetables and mint.

Here’s how they turned out:

Delicious AND healthy! What more could you ask for?

Pineapple Salsa

I made this side for our family’s Christmas dinner and it went down a treat. Perfect for the hot Australian summer!

I found the recipe through pinterest at mylittlecelebration.com

Ingredients:

• 1 green chilli, finely diced
• 1 pineapple, diced
• 2.5 tomatoes, diced
• 1 red onion, finely diced,
• 1/2 capsicum, diced (I added this myself)
• 1/3 bunch parsley, roughly chopped
• 2 Tbsp olive oil
• 2 Tbsp lemon juice
• The juice from cutting the pineapple
• Salt and pepper to season

Method:

So easy- all you do is mix all the ingredients together, chill and serve!

Mango chicken salad

A delicious mix of mango, chicken, cucumber, capsicum, spring onion, and lettuce, this salad makes for a great healthy lunch or side.

Beef & Broccolini Stir-Fry

This quick and colourful stir-fry is delicious with either noodles or rice and makes an easy after work dinner!

Ingredients:

• 1 bunch Broccolini
• 400gr beef, cut into strips
• 1 carrot, washed, peeled and cut into sticks
• 3-4 stalks of shallots, cut roughly into 5-7cm pieces
• 1 Tbs minced garlic
• 1/2 brown onion, thinly sliced
• 1 Tbsp chilli flakes
• 1 Tbsp dark soy sauce
• Oil
• Salt and pepper to season

Method: 

1. Heat 1 tablespoon of oil in a large pan or wok and fry off garlic and onion. 

2. Add beef and fry off for 5-10 minutes or until cooked through. Remove from pan and place into another bowl

3. Heat another tablespoon of oil in the pan and fry off carrots. Then add Broccolini and cover for 1-2 minutes until the Broccolini has changed to a brighter green colour. Add shallots and toss.

4. Add beef back into the pan with the vegetables. Add soy sauce, chilli flakes and some salt and pepper.

5. Toss in the pan for a further 1-2 minutes then serve hot with rice or noodles.

Greek Salad

This delicious and healthy Greek salad is the perfect side dish for any meal. It is also great on its own!

Ingredients:

• 2 handfuls of washed lettuce
• 3 tomatoes or a punnet of cherry tomatoes
• 1/2 Spanish onion (1 used a brown onion as I didn’t have Spanish ones at the time)
• 100grams of Danish feta cheese (you can use Greek but I prefer the saltiness  and firmness of the Danish feta)
• 1 cucumber
• 1/3 cup of black Kalamata olives (pitted)
• Olive oil
• Salt and pepper

Method:

1. Cut lettuce into 2cm wide strips and spread out evenly over a large platter.

2. Thinly slice the onion and spread over lettuce.

3. Cut the cucumber into 0.5cm slices and spread over the onion and lettuce.

4. Cut the tomatoes into 8 wedges per tomato (or in half if using cherry tomatoes) and sprinkle over the other vegetables.

5. Top salad with the olives and cubes of feta cheese (about 2cm x 2 cm)

6. Drizzle olive oil over the top of the salad and season generously with freshly ground salt and pepper.

7. Enjoy!