Posts Tagged ‘Healthy Inspirations Recipe of the Week’

Healthy Inspirations Recipe of the Week – Banana & Prune Muffins

October 19, 2017

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Serves 4

Ingredients

2 Tbsp coconut oil
1 ripe banana
100g prunes, chopped
2 eggs
6 scoops Protein Powder Vanilla Cream
1/2 cup almond meal
2 Tbsp sour cream

Method

  1. Place melted coconut oil in a bowl. Add mashed banana and chopped prunes and mix.
  2. Add eggs and sour cream and mix well.
  3. Add Proti Powder and almond meal and mix to combine.
  4. Place in muffin pans and bake at 170 C for about 20 minutes, or until the tops are lightly browned.
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Healthy Inspirations Recipe of the Week – Chicken Florentine

September 21, 2017

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Pan-fried chicken served with garlic-flavoured spinach – it even looks healthy! Serves 4

Ingredients

¼ tsp pepper
500g chicken breasts or thighs, cut in half
1 Tbsp olive oil
500g fresh spinach, or 250g packet frozen spinach
3 Tbsp shredded basil
1 clove garlic, minced
80g grated parmesan

Method

  1. Sprinkle the pepper over each chicken piece. Place to the side.
  2. Heat a frying pan to medium and add the oil. Add chicken pieces and gently cook for 10 mins or until cooked through, turning once.
  3. Wash and drain fresh spinach, then place spinach, basil and garlic in a large saucepan with ¼ cup water and cook until spinach is wilted (approx 2 mins). Drain off excess liquid and toss with a fork.
  4. Place spinach on a serving plate and arrange chicken on top. Sprinkle with parmesan and serve immediately.

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

August 31, 2017

broccoli-and-stilton-soup-recipe
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.

Asparagus, capsicum and goats cheese frittata

August 17, 2017

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We love a good frittata: they’re easy, healthy and super-tasty. Enjoy this one for any main meal, or slice it into smaller squares and use as an appetiser. Serves 4

Ingredients

4 Tbsp olive oil
2 bunches asparagus, sliced into 2cm pieces
8 large eggs
¾ cup roasted red capsicum, diced
60g goat cheese, crumbled
1 spring onion, sliced
1 Tbsp chopped fresh parsley
½ tsp salt
¼ tsp pepper
¼ cup chopped fresh basil

Method

  1. Heat a large ovenproof skillet over moderate heat. Add half the olive oil and the asparagus. Cover and cook, stirring occasionally, until asparagus is tender, about 7 – 8 minutes. Uncover to let moisture evaporate, then remove from heat and let asparagus cool.
  2. Lightly beat the eggs in a medium bowl. Add the asparagus, capsicum, cheese, spring onion, parsley, salt and pepper. Mix gently.
  3. Heat the skillet over moderate heat, add remaining oil and heat for 30 seconds. Pour in the egg mixture and cook, stirring gently from the outside edge to the centre until the eggs are set on the sides and soft in the centre, about 6 – 7 minutes.
  4. Meanwhile, heat the grill. Place the skillet under the grill and cook until the eggs are set and the top is golden brown. Loosen the frittata from the pan and place a large plate upside-down on the pan and, using both hands and pot holders, invert the frittata. Sprinkle with basil and serve.

Healthy Inspirations Recipe of the Week – Pizza Casserole

July 6, 2017

 

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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 – Satay Chicken Noodle Salad

April 20, 2017

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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 – Pakistani Curry

February 16, 2017

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