These recipes make the most of the latest research in weight loss, gut health and intermittent fasting to take healthy eating to a higher level.
These recipes make the most of the latest research in weight loss, gut health and intermittent fasting to take healthy eating to a higher level.
THIS RECIPE IS GLUTEN FREE
COOKING TIP: Konjac noodles, also called shirataki are made from the konjac yam. They are low in calories and carbohydrates, and gluten-free.
SCALLOP PAD THAI
Prep and Cook 20 mins | Serves 2
2 x 400 g packets of konjac noodles, drained, rinsed
300 g pak choy, halved
200 g scallops without roe, patted dry
200 g yellow patty-pan squash, sliced thinly
2 tbsps gluten-free fish sauce
1 tbsp maple syrup
1 long red chilli, sliced thinly
1 tsp finely grated lime rind
2 tbsps lime juice
½ tsp sesame oil
100 g bean sprouts
1 cup Thai basil leaves
½ cup coriander leaves
1 tbsp chopped peanuts
1. Place noodles in a bowl of hot water for 1 minute; drain. Place pak choy in a heatproof bowl with enough boiling water to cover; stand for 4 mins or until tender, drain.
2. Heat a large non-stick frying pan over medium heat. Add scallops to pan in a single layer; cook 20 seconds on each side. Remove from pan; keep warm.
3. Increase pan to high heat. Quickly add noodles and pak choy to pan, then add squash, fish sauce, maple syrup, chilli, lemon rind and juice, and sesame oil; stir well. Cook, stirring, for 1 min or until heated through.
4. Stir through bean sprouts, herbs and scallops. Top with peanuts; serve straightaway.
Nutritional count per serving: 8.5 g Total Fat (3.5 g saturated fat); 272 kcal; 19 g carbohydrate; 30.5 g protein; 9.2 g fibre.
THIS RECIPE IS GLUTEN FREE
RAINBOW SLAW WITH SALMON
Prep and Cook 30 mins | Serves 2
120 g skinless, boneless salmon fillet 140 g drained, rinsed canned cannellini beans
2 tsps grated lemon rind
1 baby (130 g) fennel bulb, fronds reserved, sliced thinly
250 g vacuum-packed cooked beetroot (beets), drained
2 tbsps lemon juice
95 g gluten-free, low-fat, high-protein natural yoghurt
2 radishes, sliced thinly
1 medium (120 g) carrot, sliced thinly lengthways
1 small (90 g) zucchini, shaved lengthways
1 cup (80 g) finely shredded red cabbage
¼ cup mint leaves
1. Place salmon, beans, rind and 2 tbsps chopped fennel fronds in a large bowl; toss to coat. Season to taste with pepper.
2. Heat a medium non-stick frying pan over medium heat. Cook salmon for 2 mins, turn and cook a further 1 min or until just cooked but still pink in the centre. Transfer to a plate; keep pan on the heat.
3. Add bean mixture to pan; cook, stirring frequently, for 2 mins or until warmed through. Remove from heat.
4. To make beetroot dressing, process 100 g of the beetroot with the lemon juice and yoghurt until smooth. Season to taste with pepper.
5. Cut remaining beetroot into thin wedges. Divide beetroot, sliced fennel, radish, carrot, zucchini and cabbage between two plates. Top with salmon, bean mixture and mint. Serve with dressing.
Nutritional count per serving: 10.6 g Total Fat (3.1 g saturated fat); 290 kcal; 21.8 g carbohydrate; 24.3 g protein; 9.4 g fibre.
THIS RECIPE IS GLUTEN FREE
CAULIFLOWER AND CHICKEN SAN CHOI BAU
Prep and Cook 25 mins | Serves 2
200 g minced chicken
4 cups (400 g) cauliflower “rice”
1 tsp finely grated fresh ginger
2 small cloves garlic, crushed
1 tsp dried chilli flakes
1 tbsp finely chopped coriander stems
1 small (250 g) orange sweet potato, grated coarsely
1 large (180 g) carrot, grated coarsely 3 green onions, sliced thinly
2 tbsps gluten-free salt reduced tamaro
½ cup Thai basil leaves, torn coarsely 1 cup coriander leaves
1 tsp finely grated lime rind
1 tbsp lime juice
½ small (150 g) iceberg lettuce Lime wedges, to serve
1. Heat a large non-stick frying pan over high heat. Cook chicken, breaking up well with a wooden spoon, for 4 mins or until it changes colour. Add cauliflower, ginger, garlic, chilli flakes and coriander stems; cook, stirring often, for 3 mins or until mixture is soft and dry.
2. Stir in sweet potato, carrot and green onion; cook for a further 3 mins or until cauliflower mixture is starting to catch on the base of the pan and chicken is cooked through.
3. Stir in tamari; remove pan from heat. Stir through basil, coriander leaves, lime rind and juice. Season with freshly ground white pepper.
4. Line two bowls with three trimmed, washed and dried outer lettuce leaves; divide cauliflower mixture between lettuce “bowls”. Serve with lime wedges.
Nutritional count per serving: 7.5 g Total Fat (19 g saturated fat); 340 kcal; 29.2 g carbohydrate; 29.3 g protein; 17.4 g fibre.
THIS RECIPE IS GLUTEN FREE
CHEAT’S ROAST CHICKEN DINNER
Prep and Cook 45 mins | Serves 2
1 large (350 g) parsnip, quartered lengthways
300 g baby rainbow carrots, halved lengthways if large
100 g Brussels sprouts, halved
2 tsps extra virgin olive oil
½ tsp sea salt flakes
½ tsp cracked black pepper
1 small (90 g) tomato, sliced thickly crossways
1 (200 g) chicken breast fillet
1 tsp mixed dried herbs
50 g green kale leaves
1. Preheat oven to 200 C (180 C fan-forced). Line a large oven tray with baking paper.
2. Place parsnip, carrots and brussels sprouts on lined tray. Drizzle with 1½ tsps of the oil, sprinkle with salt and half the pepper; toss well to coat. Bake for 30 mins or until tender.
3. Meanwhile, cut a 40 cm square piece of baking paper and top with a 40 cm square piece of foil. Place tomato slices in centre; top with chicken. Sprinkle with mixed herbs, remaining oil and pepper. Fold paper and foil into a parcel to enclose chicken and tuck ends underneath. Place on a small oven tray; bake for 30 mins or until chicken is cooked through (the time may vary depending on thickness of chicken).
4. Meanwhile, steam kale until just tender.
5. Slice chicken; reserve juices. Place on plates with roast vegetables and steamed kale; drizzle chicken with reserved juices. Season with pepper.
Nutritional count per serving: 7 g Total Fat (1.3 g saturated fat); 304 kcal; 25.1 g carbohydrate; 28.2 g Protein; 13.8 g fibre.
THIS RECIPE IS GLUTEN FREE
SUPER CHICKEN SALAD
Prep and Cook 30 mins | Serves 2
¼ cup (40 g) dried apricots, chopped finely
2 tbsps tarragon leaves, chopped coarsely
¼ cup (60 ml) white wine vinegar
1 tsp tahini
1 small (200 g) orange sweet potato Olive oil cooking spray
200 g chicken tenderloins
1 bunch (175 g) broccolini, trimmed, halved lengthways
2 small (180 g) zucchini, sliced into thin ribbons
1½ cups (120 g) finely shredded red cabbage
2 radishes (70 g), cut into julienne or grated
2 tsps sunflower seeds, toasted
1. Preheat a large grill plate on high heat.
2. Place apricots, tarragon, vinegar and tahini in a small jug with 2 tbsps water; stir dressing until combined.
3. Using a mandolin or V-slicer, cut sweet potato crossways into 2 mm thick rounds. Spray rounds with oil, then arrange in a single layer on heated grill plate. Cook for 2 mins on each side or until softened and grill marks appear. Transfer to a large plate.
4. Cook chicken on grill plate for 4 mins each side or until cooked through; transfer to plate with sweet potato. Cook broccolini on grill plate, turning, for 3 mins or until just softened; transfer to same plate. Cook zucchini on grill plate for 1 min on each side; transfer to same plate.
5. Divide grilled vegetables and sliced chicken between two serving plates. Top with cabbage, radishes and sunflower seeds. Serve with dressing.
Nutritional count per serving: 6.5 g Total Fat (1 g saturated fat); 339 kcal; 29.8 g carbohydrate; 32.7 g protein; 10.6 g fibre.
PHOTOS: ALICIA TAYLOR/BAUERSYNDICATION.COM.AU
