Foxy, what a great idea, no chat, just Aussie Determination recipes

Rock Melon and prawn salad

1-2 cups thightly packed Mixed lettuce leaves
1/2 cubed Cucumber peeled..it’s up to you
1 cup cherry tomatoes
100g-200g prawns
1/4 diced Rockmelon (I guess watermelon or any melon would do)
1/4 red onion finely sliced
1/4 cup Tzatziki dip
1/4 lime
Line plate/ bowl with the lettuce
Cover with onion, tomatoes, diced cucumber (I leave seeds in)
Then sprinkle diced Rock Melon( cantaloupe) over entire dish
Dot with blobs of Tzatziki and cooked prawns
Sprinkle with squeezed lime, salt and pepper to taste and enjoy.
Not sure of cals but very low, check with MFP as each time I make this, I weigh as I go and re log it. I also squeeze some lime into the pan when cooking the prawns…guaranteed delicious and refreshing and just so very last minute easy…CG xx

Lotus, yeah but I think if we keep our chat to our original thread, this one is for recipes only, we can refer to them on our original thread though. If you talk about a meal in our thread just post it here, saves confusion for us all, and we will know where to find it…:) CG xx ( just like making this OUR recipe book)

For my fast day tomorrow, thought I will share it with you all:
Tofu and Vegetable soup
(you can substitute thinly sliced chicken breast, or shrimp in place of tofu)
Makes one large bowl, about 150-200 Kcals for one big serve
½ carrot – thinly sliced
½ zucchini – thinly sliced
1 small bunch buk choy / baby spinach leaves one cup
100 gms firm tofu / sliced chicken / shelled prawns
Red Chilli – one small, deseeded and sliced
Water – about 300 -400 ml
Light Soy sauce
Light mirin / rice wine
Pepper
½ tsp sugar (optional)
Heat a deep pan /pot. Add all items and cook together till veggies and protein are just done (slightly crunchy is best). Pour in a big bowl and enjoy. You can add noodles / konjac noodles/courgette “noodles” if you desire (I don’t as I like it with just all the veggies in it). You can also add other veggies, like green beans etc. if desired, but remember to slice them as thinly so cooking time remains similar for all things in the broth.

Spud Salad (better for non fast days)
– 180 grams sweet potato
– 25 grams Light cheese (I use Bega Light cheese- 70 cals for 25 gms)
– 100 grams Baked beans
– 80 gms Cucumber – chopped
– 30 gms red capsicum chopped
– 50 grams corn kernels
– 5 grams spring onion whites
– Salsa – 50 grams (I use off the shelf ones- Doritos 99% fat free)
– 1 tbsp weight watchers sour cream

Start with thoroughly cleaning the sweet potato and keep them in pre heated overn to roast. chop veggies and heat up beans while sweet potato is in the oven. As soon as sweet potato is done (do not overcook) take it out in a bowl and mash roughly (with skin). Sprinkle the cheese on top. Next pour the baked beans.

Top up with cucumber, corn and capsicum. Now pour the salsa sauce and on top finish with a dollop of sour cream and a sprinkle of spring onion… ENJOY!!!
(sweet potato can be substituted by potato, however I like the sweetness of sweet potato and lower in cals than normal potatoes and also full of Vitamin A)

The whole spud salad bowl comes to around 400-500 cals.

I make this for dinner once a week on non fast day and all the fibre and goodness keeps me very full and happy. Also, I use baked beans as I am vegetarian, but I think that beans can easily be substituted by chicken.

The ingredients for this salad are only limited by your imagination. However, roasted spuds give a very nice base and every spoon of this this gooey salad is bursting of different flavors. Very easy, filling n quick to prepare too.

HI Guys, Great Idea.

Here is one for fast days:
Chia Pudding.

1/2 cup chia seeds
375 mls cashew or almond milk
1/4 cup mixed frozen berries
dash of cinnamon
Splash of vanilla paste
1 teaspoon stevia (or sugar)optional
pinch salt.

Mix all together and put in fridge. This serves 2 so individual small jars are great. Can use extra liquid if too thick.Will last a few days in the fridge as well.

According to MFP total cals per serve= 252 with almond milk.

Very filling and full of goodness..

Savory Zucchini muffins recipe from clean eating Kgs ndke book

Ingredients: ·
2 cups whole wheat flour
1 teaspoons baking powder
½ teaspoon baking soda
1 pinch salt
½ cup unsweetened applesauce
¼ cup olive oil
¼ cup milk
1 teaspoon honey
2 cups grated zucchinis
½ cup low fat cheese, crumbled

Directions:
1 In a bowl, combine the flour, baking powder, baking soda and salt then stir in the applesauce, olive oil, milk and honey and mix well.
2 Fold in the zucchinis and cheese and spoon the mixture into 12 muffin cups lined with muffin papers.
3 Bake in the preheated oven at 350F for 20- 25 minutes or until well risen and golden brown.
4 Let them cool in the pan then serve.

Nutritional information per serving Calories: 132 Fat: 4.9g Protein: 3.7g Carbohydrates: 18.7g

I did a lighter version of the Chia Seed Pots sold in Coles/Woolies (at $4 per little pot, a little exxy)

About 150 cals
1 tbsp chia seeds dry
100 ml of coconut water (I used the mango- coconut water as I liked the Mango Chia Seed Pot so much)

Method
Mix the two, leave overnight in fridge to gel.
Enjoy next day for fibre and Omega 3 goodness.
Also very filling.

Spinach Dal (red lentils)
About 200 cals for a big bowl (350 ml)
3/4 cup of dry split red lentils

Water – 3 cups or more
1 tsp Ginger grated
Green chilli- 1deseeded and chopped – add or decrease depending on taste
Salt

2 cups baby spinach
Coriander leaves chopped
Juice of 1/2 lemon
1 tsp mustard seeds / cumin seeds
1 tsp oil or butter

Cook all except last five ingredients until
Lentils are soft – about 10 mins
Then add baby spinach / chopped English spinach
Cook for another 5 mins
Heat oil in small pan and add mustard / cumin seeds – when they splutter a bit add to dal. Top with lemon juice and coriander and serve.

Stuffed Marrow or Zucchini

1 large Button Marrow
OR 1 large Zucchini
3 good size tomatoes chopped
1 small onion diced
1/2 diced stick celery
2 baby mushrooms thinly sliced
1 capsicum cheek diced
1 baby bok choy OR small handful silver-beet chopped
1 teasp mixed herbs
1/2 teasp Kecap Manis
1 teasp oyster sauce
1/2 teasp sesame oil
Scoup out insides of marrow..retain..cover Marrow with foil after a quick spray of oil and sprinkle of salt and pepper, cook 20 mins until softish but firm. Whilst that is in the oven, add all other ingredients including morrow insides diced to a small pan and dry fry with lid on till reduced and thick. The juices will provide a cooking medium.leave the lid on and turn off heat to check the marrow, if you want it softer, give it another 10 mins but time depends on size of marrow or zucchini of course.
Gently lift out marrow ( with the oven proof plate it is on) and fill with the vegies.
Top with a good sprinkle of bread crumbs and parmesan cheese, recover very loosely in oven and cook another 7 mins then remove foil and cook till brown and crisp on top, 5 mins or so.
Diced bacon added adds flavour as well as cals, but as this is very very low cal it wont matter. May also be served with 100g chicken breast at 110cals. Of course you may up the flavouring and herbs to suit. You can also par boil the marrow/zucchini if you like it quite soft but this way it is like a firmer but cooked shell.
If you have a small amount of filling left over, use it in an omelette the following day.

Raw Cauliflower Tabbouleh
How cool is that? low carb, GF version of Tabbouleh. The recipe I saw on the Net was a bit complicated, so I have just used the idea on traditional tabbouleh
1 Cup Grated (processed to resemble rice) cauli – they have said to use raw, but I did read that lightly steaming Brassica family vegies is better for us. Also, steamed, it looks and tastes even more like broken wheat!
Chopped Flat leaf Parsley – 1 big bunch or mixed with a bunch of chopped kale or spinach
Chopped mint – 1/2 bunch
Chopped Tomatoes – 1/2 cup
Chopped spanish onions – 1/4 cup
2 lebanese cucumbers chopped
Salt and Pepper to taste
Lemon juice to taste
Mix everything together. enjoy by itself or with chicken / fish kebabs 🙂

Link to original recipe here (not sure I would ever use raw okra though, too gummy!)
http://www.goodfood.com.au/good-food/cook/recipe/raw-cauliflower-tabbouleh-20140827-3edkj.html

How to make Greek yoghurt:

Ingredients:
A small tub of plain yoghurt with live culture – I use Farmer’s Union’
3 litres of milk.

Equipment:
A heavy pot with a lid, a wooden spoon, cheese cloth or Tshirt material, colander and a bowl (used to drain the yoghurt) , jars or Tupperware containers to store your yoghurt, a towel or old piece of blanket to wrap your pot up overnight.

Method:
Place the milk into a pot.
Bring to heat while stirring with a wooden spoon – this is so your milk doesn’t get stuck to the bottom of the pot, otherwise you’ll end up with brown bits.
When you see that small bubbles of milk are forming around the edge of the pot, remove it from the heat. Wait until the milk is warm so that you can place your pinky into it without it burning or the milk being too hot. It must be warm.

Get a couple of cups of milk , place them in a bowl and whisk in the yoghurt .
Pour the milk and yoghurt mix into the pot containing the rest of the milk- whisk it in. This process takes about a minute or so.

Place the lid on the pot , wrap it up in a towel and place it some where warm. I normally place it in the oven with the light on in winter. If you do it in the afternoon it should be ready to strain the next day around 1 or 2.

You then place your cloth over the colander / the colander must be over a pot to catch the whey which can be used for smoothies or to reboil and make ricotta – you don’t get much.
Just let the yoghurt sit on the cloth lined colander until it’s as creamy as you like

LOW-CAL BEEF STROGANOFF One serve = 300 calories (using LF greek yoghurt would be less)
olive oil cooking spray; 500g round steak (or similar) diced or thin strips; 1 brown onion thinly sliced; 2 garlic cloves crushed; 250g button mushrooms sliced; 1 tsp smoked paprika; 3 tsp cornflour; 1/2 cup salt-reduced chicken stock; 1 tbsp worcestershire sauce; 3/4 cup Greek-style yoghurt; 1/4 cup parsley finely chopped.

Spray a heavy-based pan with oil. Heat over high heat. Add the beef and cook, stirring for 30 to 60 seconds or until browned all over. Remove to a plate.

Reduce heat to medium. Spray pan with oil. Add onion and cook for 5 minutes or until soft. Add garlic and mushrooms and cook until tender. Stir in paprika and cook for 1 minute.
Combine cornflour, stock and worcestershire sauce in a small jug. Stir stock mixture into mushroom mixture. Cook, stirring, until sauce comes to the boil. Reduce heat to medium-low. Simmer for 2 minutes. Add yoghurt and cook, stirring, for 2 minutes (do not boil, as mixture might spit). Return beef and juices to pan. Stir until warmed through. Stir in parsley and season with pepper. Serve with steamed vegetables.

PS I simmered mine for much longer than 2 mins with the yoghurt in (used a cheaper cut of steak) but had no trouble with the mixture splitting at all.

Please note: LOW CAL BEEF STROGANOFF (2 posts above) serves 4 people for 300 cals each.

Salmon and asparagus in foil for one

100g fresh salmon
1/2 bunch asparagus (hard ends broken off)
1 teaspoon light butter
3 thin slices lemon

Pre heat oven 200 c

Lay asparagus on a sheet of foil
Places salmon on top
Top with lemon slices
Dot with butter, small amounts for flavour and steam

Pull sides od foil up together and fold down a few times, roll up the ends. Lay on an oven proof plate and “bake” 20 minutes. Check after 15 minutes as all ovens differ. The asparagus is quite crispy so may be par cooked before using if you like it softer.
According to MFP the cals are 206 NOT INCLUDING THE BIT OF BUTTER 🙂
Serve on its own or with salad or vegs…enjoy xx

You are welcome DT

Mushroom and Peas in Saffron Sauce
Three portions- One portion works out to 94 calories (I worked it out on calorie counter app, so hopefully the count is correct!)

300 gms button mushrooms, quartered
Baby Peas, shelled (frozen or fresh) – 150 gms
Saffron – 3-4 strands soaked in ½ cup hot water
Or
Saffron colour
Sour cream – 2 tbsp
Plain flour – 1 tsp
Butter /olive oil – 1 tsp
Grated ginger – 1 tsp
Chopped green chilies (optional) – 1 small
Salt to taste
Prep time: about 10 mins

1. Heat oil/butter, Add the flour, and stir a bit to cook but not color the flour.
2. add the vegetables, ginger, chilies, saffron and stir fry a bit, till they are almost done.
3. Then add saffron and sour cream and extra water if needed, to make a thicker gravy (the flour and butter in step one will thicken the gravy). Add salt now to season.
4. Let it all cook together a bit more.
5. Remove from fire and serve with hot rice, and maybe grilled fish or poached chicken if you want.
Note: the vegetables can be replaced with pretty much anything, but the gravy is very fragrant, so blander main ingredients work better with it.

Beetroot dressing

1 small can tinned beets
Salt
Pepper
Dijon Mustard

Whiz / process all of it in a lidded blender to teh consistency you like (I like to chop roughly but not too smooth). Use by itself, or mixed with thick Greek yogurt / Labne for a dip for your crudites.
Warning – Beet juice does get around the kitchen, so open the can in the sink and wear an apron 🙂 Also, the dressing /dip is a pretty fuchsia/purple pink and is tangy.

GREAT WINTER RECIPES 2: CREAMY CAULIFLOWER MASHED POTATOES
57 calories per serve Serves 4 (or see lower calorie options below recipe)

4 cloves garlic
1/3 cup hilo milk
1/2 tsp salt and pepper to taste
1 medium head cauliflower (about 8 cups)
1 tsp butter

Chop cauli into florets. Place in boiling water with garlic & cook 6 mins or until soft. Drain liquid & put cauli into a food processor. Add 1/2 the milk & the butter. Blend until as creamy as you like. Add extra liquid as needed & salt/pepper to taste.

Using skim milk & LF margarine you could make this much lower in cals. This is quite a good sized serve so if you divided up to serve 6 = 38 cals, or to serve 8 = 28 cals. A great creamy substitute for a low-cal mash in the winter when you crave potato mash.
(I’m lazy and actually use garlic from a jar & just add it at the blender stage)

Curried Cauliflower Soup

1x large cauliflower
1x large onion
2 xPotatoes (med size)
2 t’sp Clive of India curry powder
1 heaped t’sp Korma paste
3 vegetable stock cubes (or equiv)
Salt and pepper to taste
1can Cannaloni beans (sp?)
2t’sp beef stock pdr
1good size carrot
3x chopped celery sticks
1-2 handfull of fresh parsley (chopped)

Break up caulie into flowerettes and put into large soup pot, add sliced onion chopped carrot (any size as it is all wizzed later)Veg and rinsed beans Cover with water but only JUST cover, start to bring to boil and add spices. Stir every so often whilst cooking. Once veggies are tender use stick blender and wizz till smooth, add parsley, simmer a bit longer, taste for flavour, then turn off. The flavour goes through better if it sits for a while and also better the next day. The soup becomes very thick and creamy. I do hope you enjoy it. Don’t forget you can always add but never take it out, so use herbs to your taste 🙂

SPICED CAULIFLOWER PULAU for fast day dinner under 300 cals for a big bowl
– 1 tbsp olive oil
– 1 tsp cumin seeds
– 2 cardamom pods
– 1 Bay leaf
– 1 small capsicum (diced) – optional
– 1 small onion (diced) – optional
– 1 carrot (diced) – optional
– 100 ml vegetable stock or 1 tsp vegeta mixed in 100 mls water.

Cut cauliflower florets into chunks. Pulse the florets in food processor until it’s texture resembles of rice. (I just grated the with traditional hand grater)
Heat olive oil in a no stick pan, add cumin seeds, bay leaf, cardamom pods for 2-3 minutes until aromatic. Now add onion and saute for 2 minutes, followed by capsicum and carrots and saute for further 2 mins.
Add, grated cauliflower to the pan and stir to coat in oil and rest of veggies and spices.
Finally, add stock and simmer for 5 minutes until the stock has been absorbed.
(Extra salt may be required if your stock is not salty enough)

Oh wow. My first FD was yesterday and I can’t wait to try all your recipes, starting with lentil dahl.

Miso soup. 65 calories
3 cups water
2 TBS Miso paste
10 snow peas
3 Pak Choy
1/2 Green onion. ( I couldn’t find one so used tiny portion brown onion)
1/4 red capsicum
1/4 cup julienned carrot

Chop or julienne the ingredients. Add to the water with Miso paste and bring to the boil. Boil gently for about half an hour. As I wanted to use this as a hot drink, I blitzed the prepared mixture with my Bamix. It looks yucky but tastes OK and is quite filing.

Morning superfood smoothie.165 cal

I cup chopped apple
1/2 cup diced pineapple ..fresh is best
1 cup unsweetened coconut milk. Can us water if you like
I teaspoon spirilina
I teaspoon wheatgrass .

Put in vitamix or bullet and blend till smooth.
This is better if you have cold.
I cut up a full pineapple and freeze in one cup lots and
Keep my coconut milk in the fridge.

Garden smoothie

1apple
I cup spinach. Any kind or rainbow chard is also good.
A few lettuce leaves
I cup kale
1 cup frozen fruit..mango, pineapple,etc
Mint and ginger to taste.
Juice of I lemon..I use I frozen cube
Then add either water, coconut water, coconut milk,almond milk , unsweetened of course, to taste.

I also add chia seeds and bogie berrys sometimes if I have them.
You will need to work out the calories for your preferred combination.