Mountain Bread Eggy Cups

Mountain bread wraps are my favourite healthy alternative to bread and other doughy wraps also the big winner for me is that they are preservative free not like most other brand wraps on the market. They come in all sort of varieties and are easily found in the wrap section in your local supermarket. But did you know you can make other things besides eating them as wraps?

I have used Mountain Bread sheets to make all sorts of things from pizzas to enchiladas and this recipe of using them as casing for eggy cups or frittatas if you like. It gives them the outer crunch without all the butter and calories of pastry. You can use whatever ingredients you like in the egg mix, I used chopped ham, grated cheese, corn  and tomato to make them kid friendly for my kid’s school lunches. You can add other cooked veggies like broccoli, pumpkin or spinach to add extra veggie goodness. They are super easy  to make even the kids can help you make them.

Mountain Bread Eggy Cups

  • Servings: makes 12
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Ingredients

4 mountain bread sheets cut into 6 squares

6 eggs

3-4 slices fresh ham, sliced

1/2 cup grated tasty cheese

1/2 cup tin corn 

salt and pepper

6 grape tomatoes halved

fresh chives to top

Directions

  1. Preheat oven 180’C (350’F)
  2. Cut each sheet of mountain bread in half long ways, then cut each sheet into threes
  3. Grease a 12 capacity muffin tin with cooking spray and press one square into each muffin hole. Then repeat placing another square on top into each hole.
  4. Dab a little water in and around each case and bake in oven for two minutes then remove and let cool.
  5. In a medium bowl crack the eggs and lightly whisk. Add sliced ham and cheese and salt and pepper mix to combine.
  6. Fill cases evenly with the egg mixture then top with tomato
  7. Bake for 25 minutes, remove from tin and cool on a wire rack before eating.
  8. They should keep in the fridge for 3-4 days or can be frozen note: that mountain bread may not retain the crunch if frozen.

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Summer Is Here, Time For Super Clean Salads

It’s the first day of Summer here in Oz that also means summer bodies are coming out! Eek.. Are you ready?

Summer bodies are made in Winter right? Yeah Yeah we all lapse a little over the cooler months, motivation lacks, mood depresses and of course the cold weather makes you just feel like cuddling up on the couch with a hardy big bowl of comfort food and watch Netflix  sound familiar?

Don’t stress you are only human but now being the first day of summer is a good time to kick start back into your healthy eating routine. Warmer weather is on it’s way so you can get out embrace the sunny weather and celebrate with some clean nutritious food that is low-calorie but still just as for-filling. You will feel much better for it  and your bikinis will be thanking you too!

Here is a super clean healthy salad to get you started!

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Chicken, Green Beans, Spiralised Zucchini & Rice Noodle Salad Dressed with a Creamy Tahini Dressing

A super clean salad to kick start summer

Ingredients

2 chicken breasts

2 tb grapeseed oil

100g brown rice noodles

2 zucchini spiralised

200g green beans blanched and shredded

2 cups baby spinach leaves shredded

1 cup basil and mint leaves shredded

1/3 cup toasted almonds roughly chopped

1/2 avocado cubed

Creamy Tahini Dressing

1 tb tahini

1/4 cup greek yoghurt

1 tb lemon juice

2 cloves garlic

1/4 cup water

Salt and Pepper

Directions

  1. Make the dressing by placing all the ingredients into a jar and shake to combine. Set aside
  2. Coat Chicken in oil and season with salt and pepper. Cook in a hot pan for 6-8mins or until crispy and cooked through
  3. Shred chicken with a fork place in a large bowl
  4. Place noodle in a small bowl and cover with boiling water set a side for 10mins then drain and add to the bowl with the chicken.
  5. Add zucchini, beans, spinach, herbs, avocado almonds and mix all together
  6. Add the dressing and mix through. This salad is best served cold

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Roasted Vegetable & Quinoa Bake

We all know how much I love quinoa, it’s just so versatile. I like to use it as a substitute instead of rice because of it’s high protein and superfood status. Quinoa is a gluten free wholegrain which is low GI giving you slow releasing energy also making  it better for digestion. 

I have adapted a recipe I saw in last edition of Eat Well magazine where they used brown rice, I also added a few extra yummy things.To make this a vegan dish you can use almond milk and omit the fetta cheese. Works well with a side salad or with grilled  chicken or perfect on it’s own for a healthy vegetarian dish. Divide the leftovers into portions and you also have work lunches sorted too. Super healthy and delicious!

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  • Servings: 6-8
  • Difficulty: easy
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Healthy Vegetarian Dish packed with veggie goodness, as a side or on its own. Also great for weekday lunches

Ingredients

2 cups white quinoa

4 cups water or vegetable stock

1 red capsicum sliced

6 button mushrooms quartered

1 zucchini  sliced

300g peeled and diced pumpkin

4 cloves of garlic crushed

2 tb olive or coconut oil

1.5 cups almond or milk of choice

1 large tomato diced

2 tb basil pesto or handful chopped basil leaves

50g fetta cubed

1/4 cup  pitted kalamata olives

extra basil to garnish

Directions

  1. Preheat oven to 200’C fan forced
  2. Wash quinoa under running water and place in a saucepan with water/stock. Bring to the boil then reduce heat and cook for 20-25mins until water is absorbed. Fluff out and place in a bowl, set aside.
  3. While quinoa is cooking, place prepared vegetables in a baking dish with oil and garlic toss to coat. Cook in oven for 20mins until vegetables are just starting to brown.
  4. Place milk, tomato and pesto in a jug and mix to combine
  5. Place cooked quinoa in a roasting tray with the roasted vegetables mix together, pour oven milk mixture. Add fetta and olives and bake in the oven for 25 mins or until hot and browned. Serve hot or warm with salad.

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Sun, Surf and Fish & Chips

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Summer is coming and when I think of summer I think of sunny days, sandy beaches, picnics and Fish and Chips. We are so fortunate to live on the Gold Coast here in Australia where it is only the middle of Spring and can already enjoy the backyard pool and local beaches. We are quite spoilt in that respect and there is no denying the kids love it and makes for great family time.

Most Fish & Chips are not the healthiest let’s be honest, deep-fried batter and greasy chips whilst if we are out we may opt for the quick takeout but thought I’d share my homemade version which is oven baked and a whole lot less greasy contains less saturated fats and has a gluten-free crumb. Takes hardly no time and while its baking you can still enjoy the outdoors at home. Grab a beach towel and relax by the pool or picnic rug in your backyard and enjoy the great weather that we have been so blessed with.

Oven Baked Fish and Chips

  • Servings: 4
  • Difficulty: easy
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Ingredients

4 Sebago potatoes or other floury variety peeled and cut into thick chips

1 tbs olive oil

Salt

4 pieces firm fish fillets cut into small fish finger pieces or can be left whole

3 eggs

1 cup polenta (cornmeal)

1 cup rice flour or other gluten-free flour eg. quinoa, buckwheat or coconut flours

1 tsp garlic powder

1 tsp salt

1 tsp pepper

1 tb olive oil or coconut oil

lemon wedges to serve

Homemade Tartare Sauce

1/2 cup organic mayonnaise or natural yoghurt

1 tsp lemon rind

1 tsp capers finely chopped

2 gherkins finely chopped

1 tb flat leaf parsley finely chopped

Directions

  1. Preheat oven to 200’c
  2. Prepare potatoes and toss in olive oil and season with salt (you can add some thyme or chilli salt if you desire)
  3. Place potatoes on a lined baking tray set a side
  4. In a bowl place eggs and gently whisk set aside
  5. In another bowl place polenta, flour, garlic powder and salt and pepper and mix to combine set a side
  6. Prepare fish and coat in egg wash mix then coat pieces in polenta mix
  7. Lay on a lined baking tray and repeat with all the fish pieces
  8. Coat the fish evenly with the olive oil
  9. Bake both the chips and the fish in the oven for 15mins, chips may need an extra 5 mins until golden and crunchy
  10. Serve with a homemade tartare sauce and generous squeeze of lemon

Green Goodness Bowl with Sesame Soy Dressing

Eat Your Greens..

This certainly has a lot of them, what could be a better way to start off the week. Clean and light with the added zing of soy and citrus dressing.

Green Goodness Bowl with Soba Noodles and Sesame & Soy Dressing

  • Servings: 4
  • Difficulty: easy
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Ingredients

200g soba noodles

4 cups green vegetables eg. steamed broccoli, kale, sliced shallots, shredded cabbage, sliced cucumber, sliced avocado,fresh basil leaves

Sesame Soy Dressing:

2 tbs Sesame oil

Juice of 1 lemon

5 tbs olive oil

1 clove garlic crushed

2 tsp soy sauce

salt and pepper

black sesame seeds to garnish and squeeze of fresh lime

Directions

  1. Cook soba noodles per packet instructions
  2. Steam broccoli and prepare vegetables
  3. Make dressing by adding all ingredients into a jar and shake
  4. Add broccoli, green vegetables to the noodles and pour over dressing. Mix and season with salt and pepper, sprinkle of sesame seeds and squeeze of lime.

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