Oat & Egg White Protein Pancakes

Tags

Breakfast, Eat Healthy, Egg White, Fitness, Fitspiration, Food, Food Porn, Fresh Fruit, Health, Healthy Food, Lunch, Oat, Oats, Pancake, Pancakes, Protein

Oat & Egg White Protein Pancakes
(Serves 2)

Ingredients
1 cup old-fashioned rolled oats
1/4 cup oat bran
1 cup almond milk
2 egg whites
2 tbsp greek yoghurt
agave syrup
2 tbsp natural peanut butter
1 cup fresh fruit of your choice (I used halved green grapes and blueberries)

Method
Combine the oats, oat bran and almond milk in a bowl and allow to soak for at least 15 minutes.
Add the egg whites to the mixture and mix until well combined.
Heat a pan on medium heat and spoon 4 tbsp of the mixture into the pan, spreading the mixture to form a circle and adding extra mixture for a thicker pancake.
After a couple of minutes, flip the pancake and repeat until cooked through.
Repeat for the next 5 pancakes (this should make a stack of 3 pancakes for each serving)
Lay the first pancake on the plate and spread with a thin layer or peanut butter (1/2 tbsp), then lay the next pancake on top, repeat for the second pancake.
Lay the 3rd pancake on top, then spoon 1 heaped tbsp of greek yoghurt on top, smatter with fresh fruit and serve with a drizzle of agave syrup for sweetness.

Thai Fried Quinoa

Tags

Cook, Cooking, Dinner, Eat, Food, Healthy, Lunch, Main Meal, Quinoa, Recipe, Recipes, Thai, Vegetarian

Thai Fried Quinoa
(Serves 4)

Ingredients
1 Cup Quinoa, rinsed & drained
1 Cup Coconut Milk (light if you can find it)
1 Cup Chicken Stock/Vegetable Stock
2 Spring Onion/Green Onions/Shallots
1 Tbsp Minced Ginger
2 Tbsp Minced Garlic
1 Cup Frozen Peas
1 Can Pineapple Bits, Drained
1/4 Cup Coriander, Chopped
2 Eggs
2 Tbsp Soy Sauce (Salt-Reduced)
1/2 Lime, Juice
Spray Oil (I use coconut)
Chopped Peanuts/Cashew or Alternative Nut (optional)

Method
Place quinoa in saucepan over high heat, add coconut milk and chicken stock and bring to boil.
Once boiling, place a lid on top, turn down the heat to medium-low.
Cook until the liquid has been absorbed and quinoa is tender (15-20mins).
Meanwhile, heat a pan/skillet/wok over medium-high heat and spray with oil.
Add spring onion, ginger & garlic, cook for a minute stirring constantly.
Add peas, pineapple & coriander and cook for a minute.
Push the ingredients to the sides of the pan to create a clear space in the centre.
Whisk the eggs together, then pour into the pan.
Stir witha  spatula until the eggs are scrambled, then stir and combine with the rest of the pan.
Add the cooked quinoa, soy sauce and lime juice to the pan and combine.
Cook for an additional minute or two or until the quinoa begins to crisp up.
Serve with the chopped peanuts on top.

Originally Sourced From:

Bean Burgers

Tags

Burger, Cook, Cooking, Dinner, Eat, Food, Lunch, Main Meal, Recipe, Recipes, Vegetarian

Bean Burgers
(serves 6)
Ingredients
400g Red Kidney Beans
1/2 Cup Breadcrumbs
1 Egg
2 Tbsp Mayonnaise
2 1/2 Tsp Ground Cumin
Spray Oil

Method
Place the beans, breadcrumbs, egg, mayonnaise and ground cumin in a food processor.
Blend until combined well.
Form 6 burger patties.
Spray a pan with oil, heat on medium.
Add the burger patties and cook until each side is browned and crisp.
Serve on bread or buns, and fresh salad.

Nutritional Information (per burger patty):
Calories: 134 KCal; Total Fat: 3g; Saturated: 1g; Polyunsaturated: 1g; Monounsaturated: 1g; Cholesterol: 34mg; Sodium: 44mg; Potassium: 159mg; Total Carbs: 20g; Dietary Fibre: 5g; Sugars: 3g; Protein: 7g; Vitamin A: 2%; Iron: 1%

The Bacon, Tomato & Avocado

Tags

Avocado, Bacon, Cook, Cooking, Eat, Food, Lunch, Recipe, Recipes, Tomato

The Bacon, Tomato & Avocado

Ingredients
*quantity of each ingredient depends on personal preference & numbers being served*
Rasher bacon
Avocado
Tomato
Fresh bread

Method
Bake bacon at 160 C for 10-15 minutes depending on preference (try cooking the bacon on a baking rack or cooling tray, so that the fat can drain away).
At the same time you can spray the bread lightly with olive oil & bake in the oven for 10-15 minutes. Alternatively you can toast the bread and either spread some mashed avocado on or spread lightly with a healthy option mayonnaise.
Slice the avocado & tomatoes.
Now assemble first with a slice of bread, followed by the bacon, then the tomato and finally the slices of avocado.
Season with salt & pepper.

You might like to try adding a side of scrambled eggs for a delicious breakfast, or brunch option.

Turkey w/ Quince & Pistachio Couscous

Tags

Christmas, Cook, Cooking, Dinner, Eat, Food, Leftovers, Lunch, Recipe, Recipes, Thanksgiving, Turkey

Turkey w/ Quince & Pistachio Couscous
(serves 8)

Ingredients
1 cup of couscous
250 mL of boiling water
Olive oil spray
1 tsp of ground cumin
1 tsp of ground coriander
50g of quince paste
75g of unsalted pistachio kernels, coarsely chopped
1/4 cup of fresh parsley
1 brown onion
2 kgs of turkey breast fillet, skin removed

Method
Preheat oven to 200C.
Place couscous in a heatproof bowl and pour over boiling water.
Cover and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate the grains. (you might like to try quinoa in place of couscous).
Meanwhile, spray the frying pan with olive oil spray and place over medium heat.
Add the onion and cook, stirring for 5 minutes or until soft.
Add the cumin and coriander and cook, stirring for a minute or until aromatic.
Add the onion mixture, quince paste, pistachio and parsley to the couscous and combine. Season with salt & pepper.
Place the turkey, breast-side down, on a clean work surface. Open out the tenderloin so the breast lies flat. Spoon the stuffing along the centre of the breast and fold o ver tenderloin to enclose filling. Use unwaxed kitchen string to tie the turkey breast at 2cm intervals.
Place the turkey breast in the roasting pan. Spray with olive oil spray.
Roast for 35-40 minutes or until golden and juices run clear when a skewer is inserted into the thickest part.
Cover with foil and set aside for 15 minutes to rest.
Remove string.
Thinly slice the turkey across the grain to serve.

 

Pesto Stuffed Chicken

Tags

Chicken, Cook, Cooking, Dinner, Eat, Food, Lunch, Pesto, Recipe, Recipes

Chicken Stuffed with Pesto & Ham
(serves 2)

Ingredients
2 boneless, skinless chicken breasts
2 thick slices ham
2 tablespoons basil pesto
1 tbsp low-fat ricotta cheese
1/2 cup homemade or store-bought seasoned bread crumbs
2 teaspoons olive oil

Method
Butterfly each chicken breast by slicing it thinly open like a book, taking care not to slice completely through both sides of the breast. Evenly distribute the ham, cheese, and pesto among one side of each opened chicken breast. Fold the empty sides over to cover the filling. Dredge each filled chicken breast in a shallow bowl filled with the breadcrumbs. Place them on a greased wire rack set on top of a roasting pan. Lightly brush the tops with the olive oil and bake for 20 minutes at 200 degrees C.