Archive for the ‘Recipe of the Week’ Category

Healthy Inspirations Recipe of the Week – Stuffed Calamari

October 5, 2017

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Suits all phases – Serves 4

Ingredients

4 large calamari, with tentacles
Olive oil
2 cloves garlic, minced
1 onion, finely chopped
1 red capsicum, chopped
150g kale, washed and chopped
2 Tbsp fresh parsley, finely chopped
1 tsp dried oregano
400g tomato puree
Sea salt and freshly ground black pepper

Method

  1. Separate the calamari tentacles from the bodies. Finely chop the tentacles, and set aside.
  2. Heat 1 Tbsp olive oil in a fry pan over medium heat and sauté the garlic and onions until the onion is softened.
  3. Add the capsicum and cook for 2 – 3 minutes. Add the chopped tentacles and cook for another 5 to 8 minutes.
  4. Add the kale and cook, stirring frequently, until the kale has softened; then remove the mixture from the heat.
  5. Fill up each calamari with an equal amount of the filling, and close them up with toothpicks.
  6. Heat another Tbsp olive oil over a medium-high heat in the same fry pan. Add the stuffed calamari to the skillet and brown all sides, about 2 minutes per side.
  7. Combine the remaining ingredients in a saucepan and bring to a boil. Lower the heat to a simmer, add the stuffed calamari, cover and cook for 35 to 40 minutes.
  8. Adjust the seasoning and serve with a salad or steamed vegies.

 

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Healthy Inspirations Recipe of the Week – Tuna Dip

September 28, 2017

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Serves 4

½ protein | ½ fat

Ingredients

1 (180g) can tuna in oil, drained
½ small white onion, finely chopped
30g light Philly cream cheese
1 tsp lemon rind
2 tsp lemon juice
2 tsp capers
1 Tbsp chopped basil

Method

  1. Combine tuna, onion, cream cheese, lemon rind and lemon juice in a bowl. Add capers and basil and mix well.

Healthy Inspirations Recipe of the Week – Broccoli Soup with Pine Nuts

August 31, 2017

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Suits all phases – Serves 6

Ingredients

1 Tbsp olive oil
1 brown onion, finely chopped
2 cloves garlic, crushed
1kg broccoli, florets and stems, chopped
4 cups vegetable or chicken stock
1/3 cup pine nuts
Salt and pepper

Method

  1. Heat oil in a large saucepan over medium-low heat. Add onion and garlic. Cook for 8 to 10 minutes, stirring occasionally, or until soft.
  2. Add broccoli, stock and 2 cups water to pan. Cover and bring to the boil. Reduce heat to low and simmer, covered, for 15 to 20 minutes or until tender. Remove from heat.
  3. Meanwhile, heat a small frying pan over medium heat. Dry-fry pine nuts, stirring, for 3 to 4 minutes or until golden. Keep a close eye on these as they can burn quickly. Add to soup.
  4. Using a food processor or blender, process soup in batches until smooth. Season with salt and pepper.
  5. Return soup to pan. Stir over low heat for 8 minutes or until warmed through. Ladle into bowls and serve.

Healthy Inspirations Recipe of the Week – Chunky Winter Vegetable Soup

July 13, 2017

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Healthy Inspirations Recipe of the Week – Slow-cooker Breakfast Pie

June 1, 2017

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Ingredients

Coconut oil
8 eggs, whisked
½ butternut pumpkin, grated
500g minced pork
1 brown onion, diced
1 Tbsp garlic powder
2 tsp dried basil
1 salt and pepper, to taste
2 – 4 cups extra veggies eg mushrooms, capsicum, zucchini

Method

  1. Grease slow cooker with a bit of coconut oil to make sure none of the egg sticks.
  2. Add all ingredients to your slow cooker and use a spoon to mix well.
  3. Cook on low for 6-8 hours.
  4. Cut into 8 portions – In a round slow cooker the portions will be like cutting a pie. In an oval slow cooker you could cut off the two ends and then divide the central portion into 6.

Healthy Inspirations Recipe of the Week – Butter Chicken

May 25, 2017

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Everyone’s favourite Indian food has a lot of ingredients, but they’re mostly spices to give depth of flavour so don’t be deterred. Serves 6 

Ingredients

1 Tbsp coconut oil
2 medium onions, finely diced
3 large cloves garlic, finely chopped
1 Tbsp grated ginger
1 Tbsp mild curry powder
2 tsp ground cumin
2 tsp ground coriander
750 g chicken thighs
2 (400g) cans diced tomatoes
1 cup cream
2 Tbsp tomato paste
1 Tbsp garam masala
1/2 cup Greek yoghurt
1 Tbsp sugar substitute

Method

  1. Heat the oil in a large fry pan, add onion and garlic and cook, stirring frequently, until onion is translucent. Add the ginger, curry powder, cumin and coriander and cook for 1 min, stirring constantly.
  2. Cut the tenderloins in half and stir them into the onion mixture over moderate heat until well coated. Place the contents of the pan into a slow cooker or crock pot, then stir in the tomatoes, evaporated milk, tomato paste and garam masala. Cover and cook on low for 6 – 8 hours.
  3. Stir in the yoghurt and sugar substitute and cook on low for 15 minutes (any longer and the yoghurt may separate).
  4. Serve with rice (if on plan) and steamed vegetables, or a tomato and cucumber salad.
  5. Note: Sauce may be thickened by mixing 1 Tbsp cornflour with a little cold water to make a paste, then adding some of the sauce to the paste and mixing well. This can then be added to the Butter Chicken along with the tomato paste but before the garam masala.

Healthy Inspirations Recipe of the Week-Egg & Pork Custard

March 9, 2017

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Healthy Inspirations Recipe of the Week-Peanut Chicken

March 2, 2017

 

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Healthy Inspirations Recipe of the Week – Fried Rice

June 30, 2016

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Healthy Inspirations Recipe of the Week – Naan Bread

May 19, 2016

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