Pan Seared Sumac Salmon With Freekeh & Broccoli Tabbouleh

After having been dealing with a family tragedy recently I have had some down time, soul-searching so to speak. After such deep loss and sadness we tend to question our purpose and way of life. It is important to find the positives even when faced with such difficult times. There is always something to be grateful for even if it is just the air that we breathe and the roof over our heads.

Someone very dear to me said remember to stop and enjoy life because it can all be taken away from you in an instance. We can all get caught up in working and providing for ourselves and our families and wanting to buy the latest and the best, it human nature. But it is when you are faced with such tragedies do we stop and think why? and for what? At the end of it all we only leave behind the memories so make them count and plentiful.

I know this has nothing to do with Salmon.. well yes it does actually indirectly because looking after ourselves and nourishing our bodies with healthy nutritious food can help in the prevention of illness and diseases more than you realise. Provide your body with good food  and can only hope that we are never faced with the pain and suffering of the sick.

Live Well. Eat Well. Love Well

Caz  ♥

Pan Seared Sumac Salmon with Freekeh & Broccoli Tabbouleh

  • Servings: 4
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Ingredients

4  fresh salmon fillets skin off

1/2 cup uncooked freekeh rinsed

1 broccoli head cut into florets

1/2 bunch fresh asparagus finely chopped

1/2 small red capsicum diced

3 green onions finely sliced

400g tin chickpeas drained

200g grape tomatoes sliced

1 cup fresh flat leaf parsley finely chopped

1 sliced chilli optional

1/2 cup pistachio nuts roughly chopped

Lemon Sumac Dressing:

1/2 cup olive oil

1/2 cup fresh lemon juice

1 garlic clove crushed

2 tsp sumac

1 tsp salt

cracked pepper

Directions

  1. Place all the dressing ingredients in a jar and shake. Set aside
  2. Place salmon in a dish and Add 4 tablespoons of the sumac lemon dressing to the salmon. Place in the fridge to marinade till needed.
  3. Bring 2 cups of water to the boil in a small saucepan
  4. Once boiling add freekeh and cook with lid on for 25 mins. Drain and cool
  5. Place broccoli, asparagus, capsicum, onion, tomatoes, chickpeas, parsley, chilli and pistachios in a large bowl with the freekeh. Mix to combine
  6. Add the rest of the dressing and mix well
  7. Heat a medium pan or grill pan to high heat. Place salmon fillets in pan and cooked for 3-4 mins and each side.
  8. Serve with Freekeh & Broccoli Tabbouleh and extra lemon if desired.

Notes- you can easily substitute salmon or white fish

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Lamb Koftas with Quinoa Tabouleh

Are you back on track with healthy eating?

Some of us are great at sticking to and leading a healthy lifestyle no matter what time of year it is, others aren’t so much and fall off the bandwagon from time to time does this sound familiar? Don’t worry never too late to get re-inspired again. Lucky for you I have a tasty quinoa meal that is full of superfood goodness and will help you get back into the swing of things.

Lamb Koftas with Quinoa Tabouleh

  • Servings: 4
  • Difficulty: easy
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A easy midweek dinner packed with quinoa goodness also leftovers are great for weekday lunches

Ingredients

500g lamb mince (organic is best)

1 small onion finely chopped

1 tsp sweet paprika

1 tsp ground cumin

1 tb parsley chopped

1 tb mint finely chopped

zest 1 lemon

salt & pepper to taste

1 cup quinoa

a handful chopped parsley

1 medium tomato diced

1 small cucumber  diced or sliced

1/2 red capsicum diced

2 green onions finely sliced

1 handful baby spinach finely sliced

juice 1/2 lemon

salt and pepper

Directions

 

  1. Pre-heat oven to 180’C (350’F)
  2. Place quinoa in a small saucepan and fill with 2 cups water, bring to the boil then reduce heat to a simmer and replace the lid
  3. Simmer for 10-12mins or until all liquid is absorbed. Set aside to cool
  4. Place lamb mince, onion, paprika, cumin, parsley, mint, lemon zest and salt and pepper in a large bowl and mix to combine
  5. Roll into small oval shape balls and place on a baking tray drizzled with a little olive oil.
  6. Cook koftas in  preheated oven for 20-25mins
  7. Meanwhile make the tabouleh place all remaining ingredients in with the cooled quinoa and toss to combine
  8. Serve together with the koftas and some tzatziki

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Healthy Start To The New Year

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Most of us have settled well into 2017 now and have probably started back at work or routine after a break over the Christmas period. Did you make any New Years Resolutions? I for one don’t believe in them, instead I take it as a time to REVIEW on what I achieved last year and REFOCUS what changes I’d like to make the coming year. REDISCOVER what excites me and drives me. RETHINK the ways I can improve, and the big one RE-MOTIVATE! 

What ever goals you are out to achieve this year like most people at this time of year have one at the top of their lists, GET HEALTHY. It’s ok to indulge a little of the Christmas holidays we all do it, but now is a good time as any to start re-motivating yourself into a healthy eating routine. Make time to plan your meals ahead so you don’t let the run of a busy week get in the way of healthy homemade dinners. Grab yourself a meal planner notebook if it helps and jot down your meals for the week. Sundays nights or Mondays are a good time to do this. Make a list of ingredients you will need and buy them so you have the food on hand for the planned meals. Weekday lunches can be pre-made ahead of time and kept in the fridge so no thought is needed but maybe dressing or reheating.

Organisation is the key.. If you are well organised it makes a healthy routine much easier to stick too, no excuses of no time or ingredients and makes you less likely to grab unhealthy meal options in a rush. We all need a little push from time to time but from experience getting yourself into a food and fitness routine from the start of a new year and in our case here in Summer helps you keep motivation throughout the Winter when it seems to lack most.

No need for extreme diets and calorie counting just eat real food made from fresh ingredients at home not from a packet or a box, it helps cut out refined added sugars and processed foods,  eat loads of colourful fruits and vegetables everyday and get moving! You will soon see changes and notable steps in achieving  your goals of living a healthy lifestyle.

This year I will be continuing to share my food pics, ideas and recipes more family meals and cleaner eating alternatives to help you keep at it but also you guys keep me inspired as this is such a supportive community and I get as much out of it as you do. So thank you and happy cooking!

Caz ♥

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Grilled Chicken With Kale & Quinoa Salad

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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Brown Rice, Quinoa , Asparagus & Pomegranate Tabbouleh

Needing some healthy salad ideas for a weekend bbq ? This is just that salad. The goodness of quinoa and whole grains with vegetables and herbs plus the added sweetness of pomegranate makes this salad a delightfully change to the standard tomato or rice salad.

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Brown Rice, Quinoa , Asparagus & Pomegranate Tabbouleh with a Pomegranate Vinaigrette

  • Servings: 15-20
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A healthy quinoa and whole grain salad with the added sweetness of pomegranate

Ingredients

2 packets microwave instant quinoa and brown rice

1 punnet of grape tomatoes halved

1 Lebanese cucumber sliced

3 green onions sliced

1 bunch of raw asparagus chopped2 cups chopped flat leaf parsley, mint and basil

Seeds of half a pomegranate (cut in half, turn over in your hands and using the flat back of a knife beat out the seeds of the pomegranate)

**can also add some Danish feta

Pomegranate Vinaigrette

1/2 cup EVOO (extra virgin olive oil)

2 tbs apple cider vinegar or white wine vinegar

1 tb Dijon mustard

1 tb Honey

2 tbs Pomegranate Molasses (can be found at the supermarket or health food store)

Directions

  1. Cook rice per packet instructions, place in a large bowl and let it cool
  2. Make vinaigrette, place all vinaigrette ingredients in a jar and shake to combine set aside
  3. Add all remaining ingredients to the rice and mix to combine, season with salt and pepper
  4. Add the dressing and mix throughly to combine