Egg Goodness – It’s World Egg Day

Happy World Egg Day! It’s time to bring out the balloons and streamers because today is the day to celebrate  and be reminded that the humble egg is an amazing source of energy and vitality.  These little goodies contain just 300 kilojoules each and quality protein plus 11 different vitamins and minerals including iron, selenium, iodine, Vitamins A, D, E, folate and Vitamin B12. 

This nutrition all rounder has suffered from an undeserved bad boy reputation over the years, mostly in the area of cholesterol. Egg yolks do contain a mixture of polyunsaturated, monounsaturated and saturated fat. However, research conducted over the past 50 years shows that egg consumption has only a negligible effect on raising total blood cholesterol levels in healthy people.

For most people, eating an egg every day is a healthy addition to a diet that includes wholegrain cereals, fruits, vegetables and legumes. Of course, it is a different story if you are frying eggs every day and eating them with lots of bacon! 

An egg can be a great snack or meal full of protein and is the richest source of choline, which is essential for the manufacture of neurotransmitters in your brain. They are recommended daily as part of the Australian Dietary Guidelines.

I grew up with chooks around my feet and I loved finding an egg hidden in my cubby house amongst my dolls and blankets.  Our chooks were very much free to range wherever they felt like it. Cubby, chook pen, prams – you name it. To be honest, these feathered birds (and all others for that matter but that is another story for another day) completely freak me out BUT I do so appreciate their produce!

You can check out some interesting and fun facts about the little egg plus some fabulous recipes at World Egg Day.

Eggs would have to be one of the easiest foods to prepare but for some weekend eggpsiration, you might like to try my Noodle Omelette.  This recipe is in my recipe e-book, ‘eat, energise, repeat’ which can be downloaded for free right here.

Noodle Omelette (Serves 2)

Ingredients

2 cups (already) cooked noodles or spaghetti (any small shaped/sized pasta that is leftover)

4 free range eggs, lightly beaten

80g grated reduced fat cheese

1/4 onion, thinly sliced

1/4 large zucchini, thinly sliced

1 whole tomato, thinly sliced

Method

Spray a large non-stick frying pan with cooking spray and arrange onion, zucchini and tomato in layers in the pan. Top with noodles, distributed evenly over the vegetables and pour over egg. Sprinkle with grated cheese. Cook over low heat until egg starts to set at the side of the pan and then place fry pan under grill to finish the top of the omelette and brown the cheese.  Cut into quarters and serve with your favourite salad.

Serves 2 adults or 4 kids under 12              Cost = $1.90

 

 

 

Pesto Power – How to Make Pesto the Italian Way

Pesto is one of those delicious combinations that you can almost taste just thinking about it. Think pungent garlic, pine nuts, fresh aromatic basil, parmesan cheese and olive oil. This combination can be combined to create a pesto that can be added to pasta, gnocchi, soups or slow cooked delights.  I’m not sure whether the Italians add pesto to the same things that I do but it just adds so much flavour!

I am about to head over to Italy in a few weeks to run my annual Italian Yoga and Wellness Retreat, so pesto has been on my mind. To be honest, food is often on my mind but that is a career hazard I’m afraid!

My favourite recipe for pesto is straight from the “Food for Thought’ cookbook (which is only available when you come to Italy with me) by Yoga in Italy

This recipe uses basil as most pesto recipes do but at the moment, my garden has been completely overtaken by Italian parsley. I try to throw it into anything and everything but I just can’t use it all.  This got me thinking about whether parsley would work as a substitute for basil.  It does.

Parsley is full of fibre, Vitamin C and has a handy knack of freshening ones breath.  However, once you add the garlic into the mix, scratch that benefit!

Traditionally, pesto is made using a pestle and mortar, which avoids bruising of the herb leaves but if you don’t have time to do that, use a stick blender instead.

Ingredients

50g fresh parsley (or basil)

90g parmesan cheese

30g pine nuts

1 fresh garlic clove

100ml extra virgin olive oil

Method

  1. Rinse and dry and fresh parsley gently. Remove the larger bottom part of the stalks if you don’t want to be blending the pesto for 10 years.
  2. Put all ingredients except the oil into a large mixing bowl and at low speed start blending, stopping often to avoid overheating the ingredients.  Slowly add a little olive oil at a time until the mixture is smooth and well combined.
  3. Spoon mixture into an airtight jar and cover with a thin layer of oil before sealing with a lid and storing in the refrigerator.
  4. Pesto is best eaten fresh but can it can be refrigerated for 2-3 days or frozen for use later.

 

 

Scroll up – the best recipe for the best dough

Scroll, scroll, scroll

The scroll situation is limited only by your imagination – think pizza, cheeseymite, banana and nutella, strawberry and ricotta, chicken and sweet chilli sauce or bolognaise sauce and cheese.

I have always loved the symmetry of the scroll and the deliciousness too.  The thing is, very often the scroll is made using pastry and the high fat content really prevents it from being a food that can be eaten regularly.

You can also find a good scroll at the local bakery but these guys can be quite large and sometimes the cheese and bacon are taking up a lot of space (I know that might seem like a good thing!).

Fortunately I have the solution with just two ingredients. Flour and yoghurt.

The Best Recipe for The Best Dough

Ingredients

2 cups self raising flour

1 cup natural or plain Greek yoghurt

Method

Place both ingredients into a medium sized mixing bowl and using a butter knife, mix until dough comes together.  If the dough seems a little dry, add a small amount of extra yoghurt but be conservative as too much will make the dough too wet and sticky.

Flour a pastry sheet or large chopping board and knead the ball of dough until smooth (shouldn’t take too long and don’t overdo it). Using a heavy rolling pin, roll the dough into a rectangular shape approximately 50cm by 30cm.  This is the basic dough and now you can decide what you are going to put in your scroll.

The Combo’s

You can choose from any of the following combinations or make up you own (and then let me know!).

Pizza – spread the dough with 1/2 cup of your favourite pasta sauce and top with 1 cup grated cheese

Cheeseymite – spread the dough with vegemite to taste (more is better for the flavour even if you are not a fan like me) and top with 1 cup grated cheese

Banana and nutella – spread the dough with 1/2 cup nutella and top with two small thinly sliced bananas

Strawberry and Ricotta – spread the dough with 3/4 cup ricotta and top with 10 thinly sliced washed and hulled strawberries

Bolognaise – spread the dough with 3/4 cup leftover bolognaise sauce (drain as much liquid as possible from the sauce) and top with 1 cup grated cheese

It’s Time to Rock and Scroll

Once you have decided on your filling and assembled all that you need, you can get cracking but remember to leave about 1cm around the edges so that you don’t end up with an exploding scroll!

To get things moving, start rolling from the long side and keep tucking and rolling until you reach the end, leaving that under the roll.

Using a well floured seated knife slice the roll into 2cm pieces and then place flat side down onto a lined baking tray.

Bake in a moderate oven for 20-25 minutes until golden brown.

All you need to do now is enjoy but I dare you to be able to stop at one!

 

 

 

 

 

 

Raw Bliss Balls

Roll up, roll up, these bliss balls are super delicious and the perfect treat or post training recovery snack. All you need is 10 minutes and a blender.

 

Ingredients

12 Medjool dates

1 cup pistachios

1 cup almond or hazelnut meal

2 heaped tbsp cacao

2 tbsp dessicated coconut

1 tbsp chia seeds

 

Method

Place all ingredients in a food processor and blitz until combined. If the mixture is not sticky enough to form balls, add a very small amount of water and process again.

Using a heaped tablespoon of the mixture form into balls and place into an airtight container and refrigerate until firm.

Easy Chicken Meatballs with Mushroom Sauce

This recipe for meatballs is one of the quickest you could ever hope to make and perfect for a week night when you really need to hustle along! A good source of calcium, protein and deliciousness and loved by kids and adults alike.

Easy Chicken Meatballs with Mushroom Sauce

500g chicken mince

1/3 cup breadcrumbs

200g cottage cheese

½ cup snipped chives

400g can mushroom soup

½ cup natural yoghurt

Method

Mix chicken mince, breadcrumbs, cottage cheese and chives together in a bowl.  Roll into meatballs and cook for 5 minutes on each size in a lightly oiled frypan.

Mix soup and natural yogurt together and pour over meatballs.  Return to a low heat for 10 minutes.

If you are not a fan of mushroom soup, you can always sub in another flavour. 

To see this recipe in action click here for the video.

 

Pizza Perfection

 

It is rare to find someone who doesn’t like pizza isn’t it? 

Friday nights in our household are sacred pizza nights. It’s pretty much a religion and on the odd occasions it is just not possible – there is every chance a riot can ensue.

We do have an enduring love affair with Italy and we constantly strive to make pizza in the Italian way.  I say the royal ‘we’ but my role in the pizza making is solely to prepare the dough.  It is a very important job though!

It is actually my husband who is the expert chef and he produces simply delicious pizza from scratch. Right now, Friday night is imminent and perhaps you too have a tradition like mine.  Maybe you don’t but you would like to.

So, I am sharing the love – our family pizza dough recipe is coming right up so that you can experience the Friday night pizza religion too.

Pizza Dough (makes 6 large)

Ingredients

2.5 cups OO pizza flour

1 tablespoon olive oil

1 teaspoon salt

2 teaspoons yeast

200ml water

Pasta or other tomato based sauce

Method

In the following order place the water, flour, salt, oil and yeast into the basin of a bread maker or Thermomix and put on Dough Setting.  This process takes around 90 minutes depending on the equipment you are using.  You could mix the dough by hand and leave to rise in a warm place until it has doubled in size.

Once the dough has risen (whether it is in a bread maker or otherwise) divide into six equal portions. Using a heavy rolling pin (we use a marble one) to roll and shape into a base the size of a large dinner plate. Spread each with four tablespoons of pasta sauce.

Our favourite toppings include:

  • Tuna, onion + grated cheese
  • Olive oil, fresh rosemary and salt (the delicious image above)
  • Thinly sliced cold roast beef or lamb + mango chutney
  • Prosciutto + artichokes + sliced mushrooms
  • Ham, pineapple + grated cheese (apologies to all the Italians as this is NOT the Italian way but it is the kids way)
  • Salami + capers + grated cheese

Don’t forget – the golden rule is simplicity and keeping the toppings to a minimum.

Enjoy!

 

 

 

 

 

How to make your salad sing

 

I love to cook but my motivation is at all time low right now.  I want the ingredients to get themselves together and just make something already. You know what I mean? Enter salad.

Salad vegetables (and all kinds too of course) are full of vitamins, minerals, fibre and antioxidants, which all help our mind and bodies working day-to-day and reduce our risk of chronic disease.

That said, getting enough of those vegetables does become a little tricky if you leave your daily dose to one meal like dinner, so spreading the vegetable love across the day is key. Of course, you can tick off  a bunch at breakfast by adding mushrooms, tomato, spinach or baked beans to a poached egg and then gather speed by adding a crisp, crunchy salad to lunch.

We can most certainly make salad fancy but the question is, do we need to? 

Just like a coordinated wardrobe, there are some easy ways to mix and match colours and ingredients to put together a salad that everyone around you will be wishing they had too.

For an all seasons salad mix any of the following:

+1…Go Green – baby spinach leaves, crunchy Cos lettuce, beetroot leaves or tatsoi for a fibre, magnesium and folate boost
+2…Orange all over – roasted warm chunks of orange sweet potato, pumpkin or carrot, all excellent sources of the powerful antioxidant carotene.
+3…Go Fast Red – cherry tomatoes, sliced ripe Roma tomato

And don’t forget to add Exceptional Extra’s like – crunchy cucumber, baby roasted or canned beetroot, sliced mushrooms and crunchy combo sprouts.

Toss your choice of salad ingredients and add:

  • Protein Power – lean chicken, sliced cold leftover lamb or beef, lean ham, boiled egg, small tin of 4 bean mix/chickpeas or lentils.

Quick Salad Ideas

  • Lentil, Ricotta and Beetroot – combine 220g canned, drained lentils with 3 baby beets, a handful of baby spinach and 100g low fat crumbled ricotta
  • Orange, capsicum and avocado – toss a handful of mixed salad leaves with 1 orange peeled, segmented and sliced, ¼ of a sliced avocado and ¼ medium red capsicum topped with 40g crumbled low fat feta

Along with the rest of the world, the distinct green leaves of kale have been one of my favourites for a while. Kale going solo does lack appeal but in this recipe – kaboom!

Try my fave healthy Kale Caesar Salad recipe below and you will see what I mean.

Kale Caesar Salad (serves 6)

Ingredients
½ bunch curly or Tuscan Kale (washed, dried and leaves trimmed of stalks)
4 slices proscuitto (fat trimmed), grilled
4 slices sourdough bread

Dressing
½ cup low fat natural yoghurt + 1 teaspoon Dijon mustard + 2 tablespoons chopped fresh basil + 1 large garlic cloven + ¼ cup lemon juice + 2 tablespoons fresh grated parmesan cheese

Method
Once trimmed, roll up kale leaves, slice finely and place in large salad bowl. Break the grilled proscuitto into small pieces and scatter over the kale leaves.

Tear the bread roughly into 1 cm pieces, place on a baking tray and spray with cooking spray. Bake in a moderate oven for approx. 10 minutes until crispy.

For the dressing, mix all ingredients together in a shaker or jug and pour over kale leaves. Using your hands, mix the dressing through the salad and serve.

 

Healthy Pastry – How to Make a Delicious Meat Pie Scroll

Those of you in the Southern Hemisphere will have noticed that the air is getting a little crisper these days. Colder air means winter sports and warmer food doesn’t it? It does in my foodie world. Enter healthy pastry.

In Australia, winter sports like football, soccer and netball are often associated with spectator fare like meat pies, sausage rolls, hots dogs and hot chips. The thing is, these guys are not exactly bursting with goodness and should really only be a treat food, not every weekend afternoon.

So what is the alternative? The good people over at Legendairy have given me some inspiration for a quick, super easy recipe for healthy pastry that can be used for scrolls, pies or anything that you would like to wrap some pastry around!

Easy Healthy Pastry

1 cup self-raising flour
2/3 cup natural yoghurt

Combine yoghurt and flour and mix together until combined. Knead into a ball and rest for 5-10 minutes.

On a floured bench or board, roll out the pastry in a rectangular shape 30 x 20cm.

Quick Meat Pie Filling:

1 teaspoon of olive oil
1 clove garlic, crushed
250g lean beef mince
1 small onion, diced
1 tablespoon BBQ sauce
1 tsp beef stock powder
2 tsp gravy powder
1 tablespoon water

Heat the oil in a pan and then add garlic, onion, mince, sauce and stock powder. Stir until well-browned and then add combined water and gravy powder. Stir until thickened.

Putting it all together

Spread rolled out healthy pastry with the meat pie filling or your choice of pasta sauce and grated cheese or leftover bolognaise sauce, leaving 2 cm around the edge to avoid oozing (unless of course, you want it to ooze!). Roll from the longest edge, continually until the dough forms a sausage shape and use a little milk to seal the edge.

Cut into 2 cm wide pieces and place face up on a lined baking tray. Sprinkle with grated cheese if desired and bake in a moderate oven for 15 minutes or until golden brown.

You now have a meal made with healthy pastry that is a good source of calcium, is much lower in fat and salt but high on taste. Enjoy!

How to Make Healthy Easter Chocolate Bliss Balls

The truth is, its hard to avoid all the Easter chocolate isn’t it? Despite the deliciousness, I do know that Easter eggs are jam packed with calories and it is very hard to stop at just one, especially the little teeny tiny ones.

Enter the Easter Chocolate Bliss Ball. The concept of ‘balls’ have become very popular over the last few years and it is very common to see them adorning the glass display cabinets of many a cafe. The thing is, although the ingredients in these so called ‘healthy and natural’ treats, may look good on paper they still contain a bunch of calories and are not actually healthy.

Todays recipe is my own for Easter Chocolate Bliss Balls and a modification on my Festive Chocolate Balls (which may contain a little alcohol…). These guys are so quick and easy and make the perfect Easter chocolate gift. If there are any left of course. These balls are high in fibre and a great source of healthy fats and antioxidants too.

Easter Chocolate Bliss Balls

Ingredients
10 Medjool dates + 8 dried apricots
2 tablespoons cacao powder
2 tablespoons desiccated coconut
1 cup raw hazelnuts or mixed seeds (sunflower, pumpkin) or
1 tablespoon chia seeds

Method
Throw ingredients into a food processor and blitz for a few minutes until nicely combined and sticky. Make tablespoons of the mixture into balls, roll in extra shredded coconut and enjoy.

Wishing you all a safe and hoppy Easter!

Choc-chip Cookies with a Hint of Healthy

What do Choc-chip Cookies have to do with healthy living and high performance?

A lot more than you might think. Firstly, I can’t actually imagine living without the recipe I am about to share with you and secondly, balance is such an important part of living a healthy life isn’t it?

I know that perhaps like me, you will be anxious to get back to the Choc-Chip Cookies but before we do…..Last week, I shared some lupin love with my Chicken, Ricotta and Spinach Lupinsagne, a pretty darn delicious dish. Lupins are almost 40% protein and 40% fibre, with just a little carbohydrate and fat, which makes them a nutrition powerhouse.

To me, it seems a natural progression to go from savoury to sweet and throw them into Choc-Chip Cookies. This recipe has been scribbled on a piece of worn paper for many years in my recipe folder and if I don’t make them most weeks, there is the threat of a riot in my house. I don’t know whose recipe this was originally but if was you, thank you from the bottom of my heart.

Aside from the chocolate, the vital ingredient in these Choc-Chip Cookies are the oats. The oats give the cookies a soft chewy texture that matches perfectly with the gooey yumminess of dark chocolate. By the way, don’t be tempted to use milk chocolate as it makes the cookies too sweet and without flavour contrast. For this recipe I substituted The Lupin Co. lupin flakes for the exact amount of oats and the result was exactly the same – delicious. Oats are also a nutrition powerhouse but the lupins have significantly more protein and fibre. This is so important in a Choc-Chip Cookie!
Of course, Choc-Chip Cookies are not designed to be an everyday food (especially in the size that I seem to make them) but as a treat they are divine. The extra protein and fibre in the lupins do fill you up more than the average biscuit and they can also be a handy recovery snack post training (although not required after a walk around the block just in case you were wondering).

Choc-Chip Cookies

Ingredients
125g poly/monounsaturated margarine or butter
175g good quality dark chocolate (70% cocoa), roughly chopped
1 teaspoon vanilla essence
1 egg
1/4 cup brown sugar
1/4 cup caster sugar
1 cup plain flour
1/2 teaspoon baking powder
1/2 teaspoon bicarbonate of soda
3/4 cups lupin flakes
3/4 cup oats

Method
Preheat the oven to 170 ºC. Line two baking trays with baking paper.

Using electric beaters, beat butter/margarine, sugars and vanilla until pale and thick. Beat in egg until just combined. With a wooden spoon, fold in the lupin flakes and oats and then the sifted flour, baking powder, bicarb soda and then fold the whole lot in. When almost done, gently fold in the chocolate until just combined.

Scoop heaped tablespoons of the mixture about 5cm apart onto the prepared trays, flatten down a little and then bake for approximately 10 minutes or until golden. Don’t worry of the cookies feel or look soft, as they will get crisp when cooled (it is hard to wait but worth it I promise).