high protein

Pesto Base Quiche

So I am 17.5 weeks into this pregnancy & so far things are pretty good. I had a bit of that fab old fun they call ‘morning sickness’ all day, every day up until about 10 weeks where I spent all day feeling really hungover (& mighty pi$$ed off it wasn’t even the result of some great champagne) and couldn’t stomach anything I cooked or stand the smell of things like my beloved coconut oil! Since then I have been well, no weird cravings yet & I am back on board with coconut oil and at the stage affectionately referred to as ‘the too many pies’ stage of pregnancy…… I don’t really look pregnant, just a bit fat or like I ate 7 pies for breakfast. It’s hot.

This baby won’t make you look like you just ate 7 pies, is super easy, super tasty, & makes a fabulous brekkie, lunch or dinner option. You can add any fillings you like for a high protein, low carb feast and can jam as many veggies in as you like.

Base-

1 cup PESTO (you can use any type you like)
1 cup flaxseeds, ground
2 tbs coconut oil/ghee

Filling-
10 eggs
1 zucchini, grated
Extra 1/2 cup pesto
Anything else you would like to add to your quiche, I added sliced capsicum & sweet potato chopped into small cubes

Preheat the oven to 180C. For the base, add all the ingredients to the food processor & mix well until completely combined. Press into a greased tart tin or springform tin so that it covers the base & up about 5-8cm on the sides. Pop it in the oven for 10-15 mins until it is just firming up then remove & set aside.

Add the eggs, pesto & zucchini to a bowl or food processor & mix well to combine. Add any other ingredients you like now and stir through. Pour onto the pre-baked base ensuring the egg mix does not come up higher than the tart base on the sides. If you have extra mix left you can pour it into some muffin tins and make some mini fritattas. Turn the oven down to 160C and pop the quiche in for 45mins to 1hr or until it is firm in the centre. Once you take it out of the oven, allow to cool for at least 30mins before slicing.

Thai Beef Burgers

We have sold our house & moved into a rental house that has the WORST oven in all of the land…. Who am I kidding, the entire kitchen is what my nightmares are made of. The only saving grace is the gas cooktop, even though only 3 of the 4 burners work. Anyway, back to the oven. This thing is tiny but that isn’t the worst part. The worst part is that the thermostat in it is obviously broken….. Which we learnt the hard way…. A few times. This sucker will turn anything to charcoal within about 5mins if you set the temp to more than 120C. Any recipe that involves an oven for the next 6mths comes with a warning “I have no idea what temp this was cooked at”. Lucky for you, and me, this can be chucked in a frypan or on the BBQ, phew.

1kg beef mince

2 cloves garlic, crushed
1 tbs grated ginger
1/2 red onion, finely diced
1 bunch coriander, finely chopped
1 tsp fish sauce
1 tbs coconut aminos (you can use soy sauce or tamari)
Zest & juice of 1 lime

Pop all of this in a big bowl & mix well. Get your hands in there and make sure everything is well combined. Shape into burger patties of whatever size you like, I made big ones & this made about 6. Heat a frypan & add about a tbs of coconut oil, and cook these bad boys. We had ours with lettuce wraps instead of buns with my homemade Lime Mayo tomato sauce, avocado & sauerkraut. It was the bomb.

Massaman Beef Cheeks

I have not had beef cheeks since I made THIS RECIPE and made the discovery that they are actually cheeks for the face of the cow, not the butt. Easy mistake to make. These babies are the best to slow cook & you end up with this amazing fally-apart-melt-in-your-mouth business and a great dose of skin & gut healthy gelatin.

6 beef cheeks

500ml coconut cream
500ml chicken stock or BONE BROTH
3 heaped tbs massaman curry paste (I use the Pandaroo brand)
2 tsp cinnamon
Coriander to serve
1 large sweet potato, cut into large chunks (optional)

I did this in the slow cooker. It is very complicated. Put all the liquids & paste in the slow cooker. Mix well. Add the beef cheeks & sweet potato. Turn it on low, let the magic happen for 6-8hrs. Use a fork to shred the beef cheeks. Serve on top of a nice big pile of cauliflower rice or cauliflower mash and sprinkle with fresh coriander.

Pork & Chorizo Stuffed Sweet Chilli

I made a stuffing similar to this at Xmas time for our turkey and ever since I have been OBSESSED with stuffing and trying to think of more ways to acceptably eat it. This way is completely acceptable. And delicious. Deliciously acceptable even. I think that Xmas food should not just be kept for Xmas, I mean seriously, why aren’t we rocking baked ham off the bone all the time? Or turkey, I mean you’d have a weeks worth of food right there if you roasted that sucker up on a Sunday. Who’s with me? What other ‘Xmas food’ are we going to make ‘all the time’ food?

500g pork mince

2 cloves garlic, crushed
1 chorizo, finely diced
4 large sweet chilli’s (or capsicums), halved, seeds removed
2 good handfuls baby spinach
2 tbs sage, finely chopped
1/4 cup sulfur-free apricots, finely chopped
2 tbs coconut flour

Preheat your oven to 180C. Add the garlic, chorizo & pork mince to a large frypan & cook until the mince is about 1/2 cooked. Add the spinach, sage & apricots & cook until the spinach has wilted completele. Remove from heat, add coconut flour & stir through. Place the halved chilli’s in a baking dish & fill with the stuffing. Bake for about 20 mins or until the chilli’s are cooked, if you are using capsicums you might have to cook for a little longer. That’s it. Eat up.

8 Hour Slow Cooked Lamb

I love lamb. Almost as much as I love coconut….It is not quite as versatile as my old mate coconut otherwise I would love it equally. Lambs are so cute AND so delicious! Plus they make great UGG boots! They are like the gift that keeps on giving. As much as it saddens me to eat such cute little critters, it does please me that they bring so much joy to the world & I only buy free range so I know they have had happy lives frolicking in fields with rainbows. I used a leg this time but I have done this with a shoulder before & it was amazing. As with all meat, source the best quality you can & try & find free-range pastured lamb. This ensures the optimal ratio of omega 3:6 in the meat and grassfed lambs can have up to 25% higher omega 3 (anti-inflammatory) than the conventionally raised lambs. Lamb is a great source of selenium, zinc, iron, B vitamins and protein. There is a great place called SIWA FRESH where you can order free-range organic lamb direct from the farm. Whole or half lamb works out so much cheaper! Get some friends or family together & grab it in bulk if you can!

1 leg/shoulder free-range lamb
1/2 cup olive oil
1 tbs sumac
1 tsp rock salt
1 tsp cracked pepper
Good handful fresh chopped rosemary
1/2 cup water

Take the lamb out of the fridge an hour before cooking. Preheat the oven to 130C. In a bowl, mix the oil, sumac, salt, pepper & rosemary and use this to massage all over the lamb. Pop the lamb into a baking tray, pour over any remaining oil mix, add the water to the bottom of the tray & cover completely with foil so that it is completely enclosed. Pop the lamb into the oven for 2 hrs. After 2 hrs, turn the heat down to 110C and let that baby go for another 5-6hrs. I always pull off the foil an hour before the end to allow the top to crisp up & give you the most delicious fat!

Squash Fritters

These are super low in carbohydrates, high in protein & fibre and are designed to accompany your other brekkie foods. If you are going to have them on their own I would add some chopped ham, smoked salmon or bacon to give them a bit more of a flavour punch. I had these ones with some homemade sauerkraut of cabbage, beetroot & ginger then topped it with my Paleo Hummus. Yee ha!

1 cup squash (zucchini squash) grated & excess water squeezed out
2 tsp smoked paprika
Salt & pepper
1/4 cup flavourless whey protein (can substitute for more almond meal or coconut flour)
1/4 cup almond meal (or 1 tbs coconut flour)
3 eggs
1/2 red onion, very finely diced
Coconut oil- for cooking
OPTIONAL – 1 heaped tbs Pesto

Mix everything well in a bowl. Spoon into a hot frypan & cook like you would pancakes or fritters. Make them as big or small as you like. Top with a poached egg, smashed avocado, some bacon or smoked salmon! We also had ours with some grilled mushrooms. Haloumi would be delicious too. Use your imagination, I can’t do all the thinking for you :)

OMG Chicken Nuggets

Colonel Sanders eat your fat clogged heart out! I have used my own “7 Secret Herbs & Spices” (not going to be a secret for much longer is it?) and created my own deliciously healthy version of this KFC classic. I loved this so much I did it with some fish the next day but cooked the fish in the frypan not the oven.

High protein, not deep fried and using no processed cr@p, you are going to love these tasty little morsels! No almond meal? Almond meal is SO easy to make! Raw almonds, in the food processor, blend until they are powder… Magic and MUCH cheaper than the bags at the shop. Just do it.

4 eshallots- chopped in chunks
3 lge chicken breasts, chopped in chunks
1 cup coconut (dessicated or shredded is fine)
1 cup almond meal
2 tsp ground black pepper
1-2 tsp rock salt
2 tsp garlic powder
2 tsp onion powder
2 tsp dried rosemary
2 tsp dried oregano
2 tsp dried mint

Preheat your oven to 200C. In your food processor pop herbs, spices, almond meal and coconut and blitz until it is all a rough crumb consistency. Remove and place in a bowl. Now add your chicken and eshallots to the food processor and turn it into mince. Take a spoonful at a time of mince, shape it into “nuggets”, roll in the crumb mixture to coat completely. Place on a wire rack over an oven tray and pop in the oven for 20-30mins or until browned on the outside. Depending on how big or small you made your nuggets will depend on how long they take to cook. Mine seemed to get bigger as I got lazier while making them so mine took a bit longer. You can definitely chuck these in a frypan and cook them that way too. Freeze them, eat them, feed them to your kids.

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Roast Capsicum & Spinach Roulade

If you would like a Paleo or dairy free option you can omit the goats cheese in this recipe, you will be very sad if you do, it is delicious. If you are looking for something quick and easy, this is NOT your dish! It is delicious but a little bit fiddly and takes a bit of time so this is perhaps more a Sunday-afternoon-I-have-loads-of-time deal rather than a Wednesday-night-just-home-from-work-chuck-something-together kinda dish.

High protein, low carbohydrate and downright tasty!

1 lge red capsicum, roasted and puréed
1 heaped tbs coconut oil
1 cup milk of your choice
1/2 cup flavorless protein, I used whey
1 red onion, diced finely
2 cloves garlic, crushed
200g baby spinach
1 cup Goat’s Milk Ricotta or any ricotta or goats cheese
4 eggs, separated

Preheat oven to 220C. Line a deep base dish (about 39x24x3cm) with baking paper.

In a small pot melt the coconut oil over a medium heat, add the protein powder and whisk to combine and remove any lumps. Once completely combined and smooth, remove from heat and gradually add milk, whisking as you do. Return to heat and bring to the boil, keep whisking. Turn heat to low and stir until it starts to thicken, minute or two should do then turn off heat.

In a frypan, sauté onion & garlic until onion is translucent. Add spinach and cook until it starts to wilt then remove from heat and pop aside to cool. Once cool you can mush through your Goats Milk Ricotta.

In a bowl, beat egg whites with electric beaters until they form soft peaks. Set aside.

In a bowl mix capsicum purée & egg yolks. Add the protein powder mix from the saucepan and stir well. Gently fold through the egg whites until it is just combined. You want to try and mix this as little and as gently as possible to keep all the air in it. Pour this mix into your lined baking dish and bake for 10-15 mins or until it springs back when touched. Once done, remove from oven and set aside to cool for at least 15mins.

Using a chopping board with baking paper on top, pop that on top of your roulade dish and flip it over so the roulade comes out onto your chopping board. Gently peel back the baking paper that will be on the top now.

Get your spinach mixture and line it along the roulade edge so that you can then gently roll it up. Once it’s rolled you can chop and serve! I told you it’s not quick, but I promise it’s worth the wait!

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Baked Chicken

This is a super easy, low carb, high protein meal that is perfect for lunch or dinner. You can leave out the coconut cream if you really want to, but seriously, why would you want to? It is so delicious and so good for you. Don’t be deterred by the high fat content of coconut, the saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it’s high in saturated fat, coconut can aid in weight loss. Half the medium-chain fatty acids in coconut are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut can help boost the immune system.

1 tsp onion powder
1 tsp garlic powder
1 tsp dried rosemary
1 tsp dried mint
1 tsp dried oregano
1 cup coconut cream (optional)
1 tin chopped tomatoes
1 bunch asparagus
2 zucchini, cut into big chunks
4 chicken breasts

Preheat oven to 180C. Cut chicken breasts in half and lay them side by side in a baking dish. Pop the chopped zucchini around the dish on top of the chicken. In a bowl mix herbs, tomatoes and coconut cream together well then pour over chicken. Pop the asparagus spears on the top and cover with foil. Bake for 20mins then remove the foil and bake for another 20mins. Serve with a salad, some steamed quinoa or we had ours with a big pile of steamed broccoli.

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Peppermint Chocolate Rough

This recipe only makes a small amount of this delicious treat but you can double the recipe if you want to make more. I used a tiny amount of stevia to sweeten mine as I wanted a sugar-free version but if you don’t like stevia you can use the substitute. Unlike the coconut rough you buy at the shops, this is loaded with protein and the chia and flaxseeds just add a little bit more goodness and crunch. Raw cacao has more than 4 times the antioxidants found in green tea and more magnesium than any other whole food.

I didn’t toast my coconut this time but next time I definitely would, I think it would taste that little bit more delicious. WARNING!! Go easy on the peppermint oil, add a drop at a time and taste it. That gear is STRONG and before you know it you will be breathing peppermint fire, and NOT in a good way. Same goes for the stevia. If you don’t like mint flavored things, just leave the peppermint oil out. Some goji berries would be delicious too!

1/4 cup protein powder (I used Vital Protein Vanilla because I was given some samples with my vitamin order, I normally use a flavorless whey)
2 heaped tbs raw cacao powder
Few drops peppermint oil
1/2 cup shredded coconut (toasted)
1 tbs flaxseed (optional)
1 tbs chia seeds (optional)
Stevia to taste (you can use agave syrup if you prefer)
2 tbs coconut oil or nut butter or coconut butter if you have it, I had run out :(

So, this is a tough recipe, you pretty much add everything to a bowl, mush it around until it is all combined. Line a container with some baking paper, pour the mix in. Flatten it out and pop it in the fridge (freezer for impatient players) for a couple of hours to set then you can chop it up and enjoy. I keep mine in a ziplock bag in the freezer so I cannot see it every time I open the fridge and it will last for ages in there too. Have fun.

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