Nourishing Food - A Few Simple Recipies!

You want to eat something, but you’re not sure what?

You have goals that you want to achieve, but making the right choice is sometimes hard.

Instead of racing for that sugar hit and feeling guilty, think of eating something that will last you a little longer, give you a feeling of satiety, balance and best of all – is good for you.

Well you’re in luck. Below I have put together some fail safe recipes. Always have at least ONE of these in the fridge or on its way in the oven and you’ll never be without a nutritious meal.

If we leave it till it’s too late to do something about our hunger pangs then our choices extraordinarily decrease. Why leave it to chance? With the help of these recipes you will have food on hand to help you through the tough times. You’ll also notice there are minimal carbs in these recipes. This follows on from my previous blogs that we need to source our energy from fat and protein, not so much from carbohydrates. All part of healthy living.

Snacks:



1. Organic cheese. Made from good culture! You can buy some or make it yourself from separated milk (REAL milk).

• Weigh up around 50g – 100g for a little snack on the run.


2. Raw Eggs. These amazing things, in my opinion, could be the best, most valuable thing in my fridge. You will never enter my kitchen and ask, “Do you have any eggs?” Eggs are an amazing source of Vitamins A, D, E and K!


• 2 eggs
• 50g Blueberries

Pop your eggs into a blender with 50g of blueberries and whiz them up. Short sharp pulse just enough to wiz up the berries. Enjoy!



Nourishing food:



Raw Beef Tartare*

Carbohydrates Calories
1 kg Raw Beef Chuck Finely Minced 1800 Calories
1 Medium Spanish Onion finely diced 4.6 30 Calories
2 Medium Lemons, juiced 4.5 68 Calories
2 Birds eye Chili's
1 Teaspoon Salt
1 Teaspoon Ground Black Pepper
5 Tablespoons Olive oil 603 Calories
10 Cos lettuce leaves
1 bunch of fresh basil, coriander and/or mint

1. Put all the ingredients except for Olive Oil in a Pyrex tray and kneed until mixed thoroughly.

2. Seal with olive oil.

3. Leave to marinate in refrigerator for min. 2 hours.

4. Scoop 3 big tablespoons into lettuce leaves and put chopped herbs on top and serve.

Total 1200g contains 9g Carbs and 2051 Calories
200g serve contains 1.5g Carbs and 416 Calories



Raw Beef Carpaccio*

1 Kg Beef Sirloin (Get the sirloin in one piece) 2250 Calories
2 Medium Lemons, Juiced 2.5 68 Calories
5 Tablespoons Olive oil 603 Calories
Fresh Parsley, finely chopped
Salt and Pepper to taste

1. Place Sirloin in freezer for 1 hr. This makes it easier to cut.

2. Cut the Sirloin as thinly as possible. 2-3mm is best

3. Cover beef with Lemon juice, olive oil, salt and pepper and garnish with parsley

4. Ready to serve immediately

1100g Serve contains 2.5g Carbs and 2921 Calories
220g Serve contains 0.5g Carbs and 584 Calories

Slow Roast Chicken*

1 Pasture Raised Chicken 1900cal ave for 1kg meat
1 Medium Lemon 1.25 34 Calories
1 Tablespoons Dried Organic Thyme
1 Teaspoon Sea Salt
1 Teaspoon Ground Pepper

1. Stuff Chicken with the lemon, a pinch of thyme and a pinch of salt and pepper

2. Coat the chicken with remaining herbs, salt and pepper

3. Place Chicken in a cast iron pot with the lid on at 90° for 4 hrs.

4. Baste the chicken with its juices

5. Take the lid off and cook for another 20-30 mins

Total 1100g contains 1.25g Carbs and 1934 Calories
200g serve contains 0.2 Carbs and 352 Calories



Slow Roast Lamb Leg or Shoulder*

1.2 Kg Lamb Shoulder or Leg, on the bone, untrimmed
2556 Cal shoulder 2244 Cal leg
2 Cloves Fresh Garlic, peeled, cut into fine spears 0.7g carb 17.5 Calories
Fresh Rosemary
Salt and Pepper to taste
200g Butter 1.4g Carb Calories

1. Pierce Lamb and insert spears of garlic

2. Mash herbs, salt and pepper and butter together using your hands and coat the lamb.

3. Place it into your cast iron pot and cook at 80° for 4-6 hrs with the lid on.

4. Remove the lid for the last 30mins to brown the finish or you can cook the whole way with the lid off. Leaving the lid on allows for moisture to be retained

5. Leave to rest for 10 minutes and then serve
Total 1415g contains 2.1g Carbs and 4013 (Shoulder) or 3701 (leg) Calories
200g serve contains 0.6g Carbs and 573.2 Calories (Shoulder) or 528.7 (Leg)

Avocado Salad*

10 Cos lettuce leaves, washed, dried and cut into 2 cm strips 130g 2.3 24.7
1 Medium Ripe avocado, peel and seed removed, cut into strips 190g 1.14 387
1 Small Cucumber, Sliced finely 120g 1.5 14.4
1 Medium Ripe Tomato, Diced 100g 2.4 18
1 Small Lemon juiced 100g 1.8 27
3 Tablespoons of Olive oil 362
Salt and Pepper to taste

1. Mix lettuce, avocado, cucumber and tomato in a salad bowl.

2. In a small jar mix olive oil, lemon juice, salt and pepper and shake.

3. Pour the dressing over the salad and toss

Total 615g contains 9g Carbs and 833 Calories
115g serve has 1.5g Carbs and 138 Calories


Chocolate Coconut Smoothie*

1 Virgin coconut 14.4 117.4
2 Eggs 0.3 162
10g Raw Cacao 6.3 49
10g Coconut oil 88
Stevia 1/8 teaspoon


1. Put all the ingredients in a blender and blend on high for 30 seconds

*Always put the coconut oil in just before you blend so it doesn't turn solid in the cold milk. During the winter months you may have to melt it on a gentle heat before you put it in.

*On carb days you can use honey instead of stevia and add fresh &/or frozen banana

1x 400ml serve has 21 Carbs and 416.4 Calories

To bring carbs down & make caffeine free substitute the Cacao for 1/2 teaspoon cinnamon. This way the smoothie can be used in the afternoon & during the seasonal cleanse.

Blue Berry Yoghurt Smoothie*

250ml Kefir or Paris Creek Yoghurt 12 210
2 eggs 0.3 162
50g Blueberries 5.65 26
1 Tablespoon Coconut oil 88
1/2 Teaspoon Fresh Cinnamon
Stevia 1/8 teaspoon

1. Put all the ingredients in a blender and blend on high for 30 seconds

2. Serve in cup with a sprinkle of fresh Cinnamon on top

*Always put the coconut oil in just before you blend so it doesn't turn solid in the cold milk. During the winter months you may have to melt it on a gentle heat before you put it in.

*On Carb days use more berries
1x 400ml serve has 17.95 Carbs and 486 Calories
To reduce carbs, cut berries. Still makes a delicious cinnamon yoghurt smoothie
Calorie & Carb% Referenced from Food Standards Australia New Zealand


OOE*