bellygood.

(mostly) from the kitchen of an F45 junkie

[feedingmoejoe]

Salmon And Beansprout Rice Paper Rolls

Ingredients

100g smoked salmon, sliced

80g rice paper sheets

50g beansprouts

1 cucumber, thinly sliced

1 carrot, cut into matchsticks

2 tbsp. soy sauce

Black pepper

Method

Firstly begin dampening each rice paper sheet separately with warm water and set aside for 1 minute on a paper towel

Lay the rice paper rolls out and evenly place the salmon, beansprouts, cucumber and carrot in middle of each rice paper sheet

Drizzle the soy sauce over the top and season with black pepper

Roll up each rice paper firmly, enclosing the filling

Serve 2 rice paper rolls and refrigerate the second serve for tomorrow’s leftover

[feedingmoejoe]

Chocolate Peanut Butter Oats (with berry compote)

Ingredients

1/3 cup rolled oats

1 tsp. peanut butter

1 tsp. cacao powder

1 tbsp. chocolate protein powder

2 tsp. peanuts

1/2 cup unsweetened almond milk

pinch stevia

Mixed Berry Compote

55g Frozen Mixed Berries 

1 tsp. stevia

1/2 tsp. chia seeds

Method

Bring the almond milk to boil in a saucepan over medium heat

Mix through the oats, peanut butter, protein powder, cacao, and stevia and cook until the oats become thick and creamy, stirring occasionally

While oats are cooking, heat frozen mixed berries in microwave for 45 seconds. Remove from microwave, mash thawed berries then mix in stevia and chia seeds. Leave for 5 mins.

Pour the oats into a bowl and sprinkle the peanuts over the top

Top with berry compote/ extra fruits and serve

[feedingmoejoe]

Goji Berry And Chicken Goodness Bowl

ngredients

4 cups rocket leaves

1/3 cup brown rice, uncooked

180g raw chicken breast, chopped

1/4 cup goji berries

2 garlic cloves, crushed

1 tsp. turmeric powder

1 tsp. basil

1 tsp. coconut oil

Dressing

1 tbsp. olive oil

2 tbsp. balsamic vinegar

Method

Boil 3/4 cup of water in a saucepan over medium heat and cook the brown rice for 25 minutes. Season with 1 garlic clove crushed, Himalayan salt and pepper

Whilst the rice is cooking, heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken with 1 garlic clove crushed, basil and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked, transfer the chicken to a large bowl

Combine the rocket, goji berries and cooked brown rice with the chicken

Separately, mix the dressing ingredients together and pour over the top

Divide the meal into two serves

Dish one serving and refrigerate the second meal for tomorrow’s leftover

[feedingmoejoe]

Coconut Black Rice Breakfast Pudding

Source: Pinterest

http://www.mynewroots.org/site/2014/01/coconut-black-rice-breakfast-pudding/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+My-New-Roots+%28My+New+Roots%29

Serves 3-4

Ingredients: 1 cup / 200g black rice, soaked overnight (if possible) 1 can full-fat coconut milk (reserve a couple tablespoons for garnish, if desired) ½ cup water with soaked rice, 1 ½ cups water with un-soaked rice ¼ tsp. fine grain sea salt ½ vanilla bean (optional) 1 Tbsp. maple syrup (or other sweetener of your choice) 1/3 cup coconut flakes, lightly toasted

Fruits of your choosing: mango passion fruit pomegranate banana kiwi pineapple

Directions: 1. Measure out rice, rinse and cover with water. Let soak overnight or for up to 8 hours (even one hour makes a difference!). Drain and rinse well again.

2. Place rice in a pot with coconut milk, salt, vanilla bean (seeds and pod) and the indicated amount of water. Bring to a boil, reduce to simmer and cook covered, stirring frequently, until the rice is tender and most of the liquid has been absorbed (you still want a little liquid). Times vary depending on whether or not you soaked the rice: for un-soaked rice, cook 45-60 minutes; for soaked rice, cook about 25-30 minutes. Add maple syrup and fold to combine. Remove from heat and set aside.

3. While the rice is cooking, prepare all the fruit that you would like to accompany the pudding.

4. To assemble, scoop out desired amount of black rice into a bowl, top with fruit, toasted coconut, and a drizzle of coconut milk. Enjoy.

[feedingmoejoe]

Chocolate Protein Pancakes

Ingredients

1 free range egg

60ml egg whites

60g chocolate whey protein powder

3 tbsp. almond flour

1/2 tsp. stevia

1/2 tsp. baking soda

1 tsp. coconut oil

Topping

2 tbsp. Greek yogurt (natural, no added sugar)

2 tsp. cacao nibs

4 tsp. crushed peanuts

Method

Crack the egg in a bowl and mix in the egg whites. Whisk vigorously

In a separate bowl, combine the protein powder, almond flour, stevia and baking soda

Pour in the egg mixture and mix well until all the ingredients are combined

Heat coconut oil in a non-stick fry pan over medium temperature and pour 1/4 cup of the mixture into the pan at a time and cook until bubbles appear in the mixture. Flip the pancake over and continue cooking for a further 30 seconds

Repeat this process until all the batter has been used

Divide the pancakes into two serves. Dish one serve of the pancakes on a plate

Add 1 tablespoon of yogurt, 2 teaspoons of crushed peanuts and 1 teaspoon of cacao nibs over the top

Refrigerate the leftover pancakes and store away the toppings for tomorrow’s breakfast

[feedingmoejoe]

Sweet Potato Hash With Eggs

Ingredients

1 free range egg

1 cup baby spinach leaves

3 button mushrooms, chopped

Himalayan salt and pepper

Sweet Potato Hash (makes 4)

1 cup sweet potato, grated

1/2 brown onion, grated

1 free range egg

1 1/2 tbsp. quinoa flour

1 tsp. turmeric

1 tsp. cumin

Method

Preheat oven to 180 degrees and line a baking tray with baking paper

To make the sweet potato hash, combine the sweet potato, onion, flour, turmeric, cumin, salt and pepper in a bowl and mix together. Crack the egg into the bowl and mix well until combined

Using a tablespoon, scoop the mixture (3 tablespoons of mixture) into your hands and roll into a hash brown shape. Place the sweet potato mixture onto the tray. Repeat this process until all the mixture has been used.

Bake in the oven for 15 minutes. Remove the sweet potato hash from the oven. Flip the sweet potato hash over to cook the other side for a further 10 minutes

To cook the boiled egg, boil water in a saucepan over medium temperature and add the egg to the water. Cook for 7 minutes. Once cooked, remove the egg from the water and rinse under cold water. Tap the egg shell with the back of a spoon and remove. Cut the egg in half

Serve the spinach and mushrooms on a plate. Add the sweet potato hash on top of the bed of spinach. Finish by placing the boiled egg on the hash

[feedingmoejoe]

Mexican Bowl With Turmeric Fish

Ingredients

2 x 125g white fish fillet

2 tsp. turmeric

2 tsp. extra virgin olive oil

2 garlic cloves, crushed

80g canned kidney beans, rinsed and drained

4 cups kale chopped

20g uncooked quinoa grains

1 small bunch coriander

1/3 red onion, diced

1 tomato, diced and deseeded

2 tbsp. freshly squeezed lemon juice

Himalayan salt and pepper

Method

Boil 30ml of water in a saucepan over medium temperature and cook the quinoa for 15 minutes. Once cooked set aside

To make the tomato-coriander combine the red onion, coriander, tomato, lemon juice, salt & pepper in a bowl. Set aside

Dust the fish fillets with turmeric to lightly coat

Heat 1 tsp. olive oil in a large cooking pan over medium-high heat. Add the garlic, beans, and kale and cook for a few minutes or until the kale is just wilted. (cover to keep warm)

Heat the remaining olive oil in a large non-stick pan over medium-high heat and cook the fish for 2-3 minutes each side or until golden and cooked through

Divide the quinoa into 2 serving bowls and top with the beans and kale mixture, fish and tomato coriander

Serve one bowl and refrigerate the second meal for tomorrow’s leftover

[feedingmoejoe]

Salmon Seeded Salad

Ingredients

2 free range eggs

50g smoked salmon

1 tbsp. pumpkin seeds

2 cups spinach leaves

Dressing

1 lemon wedge

1 tsp. olive

Salt and pepper

Method

Begin by boiling eggs in a saucepan filled with water over medium temperature for 7 minutes. Remove the eggs from the saucepan and rinse under cold water. Using the back of the spoon, tap the shell and remove the shell from the eggs.

Cut the eggs in half and set aside

Combine the spinach leaves and salmon in a bowl and place the boiled eggs on top

Sprinkle the seeds over the eggs

Separately combine the dressing ingredients and pour over the salad

Serve

[feedingmoejoe]

Protein Maca Smoothie Bowl

Ingredients

20g whey chocolate protein powder

1 tbsp. maca powder

60g frozen banana, chopped

60g frozen mixed berries

1/2 cup unsweetened almond milk

Toppings

10g chopped almonds

10g coconut flakes

strawberries, grapes, blueberries, pomegranates (optional)

Method

Add whey chocolate protein powder, maca powder, frozen banana, mixed berries and unsweetened almond milk in a blender. Blend until a thick consistency is formed

Pour the smoothie into a large bowl

Sprinkle the almonds and coconut flakes over the top

Serve

[feedingmoejoe]

Char-grilled broccoli with feta and charred-lemon dressing

Source: https://www.gourmettraveller.com.au/recipes/browse-all/char-grilled-broccoli-with-feta-and-charred-lemon-dressing-12333

INGREDIENTS

2 small heads of broccoli, thick stalks trimmed, thickly sliced

1 tbsp olive oil

1½ lemons, cut into cheeks

100 ml (½ cup) extra-virgin olive oil

2 tbsp red wine vinegar, or to taste

1 garlic clove, finely chopped

½ cup each coarsely chopped mint and flat-leaf parsley

¼ Spanish onion, thinly sliced

100 gm Greek feta, crumbled

To serve: slivered pistachios

METHOD

Bring a char-grill pan or barbecue to high heat. Drizzle broccoli with olive oil, season to taste and grill, turning occasionally, until charred and tender (8-10 minutes). Set aside. Grill lemon cheeks, turning occasionally, until charred and softened (6-8 minutes), then set aside.

Squeeze the juice from one of the lemon cheeks into a bowl, then finely chop the cheek and add to juice along with extra-virgin olive oil, vinegar and garlic, and whisk to combine. Season to taste and set aside.

Coarsely chop half of the broccoli and combine in a bowl with mint, parsley, onion and feta, season to taste and toss to combine. Drizzle with dressing to taste and toss again to coat.

Arrange broccoli slices on a serving platter, drizzle with a little more dressing, then pile chopped broccoli mixture on top. Scatter with pistachios and serve with charred lemon cheeks.

[feedingmoejoe]

High Protein Tacos

Ingredients

250g raw turkey breast, sliced into 6 pieces

1/2 cup canned black beans, rinsed and drained

6 lettuce leaves

2 shallots, chopped

1 green capsicum, diced

1/3 cup. chopped avocado

1 tsp. chili powder

1 tsp. cumin

1 tsp. turmeric

1 tbsp. olive oil

Method

Heat olive oil in a non-stick fry pan over medium temperature and cook the turkey breast with chili powder, cumin and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked remove from the heat

Lay out the lettuce leaves and evenly divide the cooked turkey between each lettuce taco

Evenly layer the shallots, capsicum, black beans and avocado on top of each turkey piece

Season with pepper and Himalayan salt if desired

Dish 3 protein turkey tacos on a plate and refrigerate the remaining tacos for tomorrow’s leftover

[feedingmoejoe]

Thai Chicken And Vegetables In Peanut Sauce

Ingredients

300g uncooked chicken breast

4 cups snow peas

2 carrots, chopped

4 cups broccoli florets

1 onion, chopped

1 tsp. coconut oil

1 tsp. grated ginger

1 garlic clove, crushed

Peanut Sauce

1/4 cup peanut butter

1 tbsp. white vinegar

3 tbsp. cup coconut milk

1 garlic clove, crushed

1 tsp. red chilli flakes

Method

Heat coconut oil in a wok over medium temperature, and cook the beef strips for a few minutes

Add the ginger, garlic, snow peas, carrot, broccoli and onion and cook for 5 minutes stirring, occasionally

Whilst the stir-fry is cooking, combine the peanut butter, coconut milk, garlic, chili flakes and vinegar in a small jar and continue to stir until a smooth consistency is formed

Pour the peanut sauce into the wok and combine through the stir-fry. Cook for a further 4-5 minutes

Remove the stir-fry from the stove and divide the meal into three serves

Dish one serving of the Thai beef and vegetables in peanut sauce and refrigerate the remaining two meals to be consumed as leftovers

[feedingmoejoe]

Berry Chia Pudding

Source: Pinterest

https://feelgoodfoodie.net/recipe/berry-vanilla-layered-chia-pudding//

Ingredients

3/4 cup chia seeds

6 cups vanilla almond milk or milk of choice

2 tsp honey or other sweetener, optional

1 cup blackberries

1 cup strawberries

Method

Pour the chia seeds, vanilla almond milk and honey into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping at the top or bottom.

Cover the jar and store in fridge overnight or for at least 4 hours.

The next day, place about 1/3 of the chia pudding in a blender with 1 cup blackberries. Blend until smooth and consistent and divide the mixture equally into the jars or cups. Next, layer about 1/3 cup chia pudding on top of the blackberry mixture. Finally, place the remaining about 1/3 cup chia pudding in the blender with the strawberries. Blend until smooth and consistent, and add the mixture on top of the regular vanilla chia pudding.

You can garnish as you desire, and enjoy immediately or store in the fridge for up to 1 week.

[feedingmoejoe]

Pan Fried Chicken With Roasted Pumpkin And Kale

Ingredients

300g chicken breast fillets (2 x 150g)

2 cups pumpkin, chopped

4 cups kale, chopped

1 tbsp. butter

1 lemon wedge

Olive oil spray

2 garlic cloves crushed

1 tbsp. dried rosemary

Himalayan salt and pepper

Method

Preheat oven to 180 degrees and line a baking tray with baking paper. Place the pumpkin on the tray. Lightly spray the pumpkin with olive oil and season with rosemary and Himalayan salt. Bake in the oven for 20 minutes

Remove the tray from the oven and place the kale on the tray. Continue baking for a further 10 minutes. Once the kale becomes crispy remove the tray from the heat and set aside

Melt butter in a non-stick fry pan over medium heat and cook the chicken with garlic, lemon juice, Himalayan salt and pepper for 3-4 minutes or until golden brown

Divide the chicken, pumpkin, and kale into two meals

Dish one serving and refrigerate the leftover meal as a leftover for tomorrow’s dinner

[feedingmoejoe]

Salmon Poke Bowl

Ingredients

200g salmon fillet, chopped (skin removed)

4 cups leafy greens

100g shiitake mushrooms, finely sliced

100g bean sprouts

15g slivered almonds

2 tbsp. tamari soy sauce

Salmon marinade

2 tbsp. tamari soy sauce

1 tsp. sesame oil

1 tsp. chili flakes

2 tsp. sesame seeds

Method

Begin by marinating the salmon with tamari soy sauce, sesame oil, chili flakes and sesame seeds in a bowl. Refrigerate for 1/2 hour

Meanwhile, layer the leafy greens, mushrooms, bean sprouts and almonds in a bowl. Pour the soy sauce over the top

Place the marinated salmon on top

Divide the poke bowl into two serves

[feedingmoejoe]

Fillet Steak With Oven Roasted Root Vegetable Chips

Ingredients

200g raw, fillet steak ( 2 x 100g)

1 cup uncooked sweet potato, cut into chips

1 cup uncooked potato, cut into chips

2 uncooked, carrots, cut into chips

1 cup uncooked beetroot, cut into chips

1 tsp. olive oil

1 tbsp. rosemary

1 garlic clove, crushed

Himalayan salt and pepper

Method

Preheat oven to 180 degrees and line a baking tray with baking paper. Place the vegetable chips on the tray and drizzle olive oil over the top. Season with rosemary and garlic

Bake the chips in the oven for 30 minutes or until golden brown. Remove the tray from the oven and set aside. Divide the chips into two serves

Season both steaks with a pinch of salt and pepper

Heat a non-stick fry pan over medium temperature and cook the steaks for a few minutes on each side or until liking

Serve one steak beside one serve of the root vegetable chips

Refrigerate the second meal for tomorrow’s dinner

[feedingmoejoe]

Banana Coconut Oats

Ingredients

80g banana, chopped

1 tbsp. vanilla protein powder

1/3 cup rolled oats

3 almonds, chopped

1/3 cup unsweetened coconut milk

45ml water

pinch cinnamon

Method

Bring the coconut milk and water to the boil in a saucepan over medium heat and cook the oats for 5-7 minutes or until the milk has been absorbed

Mix in the almonds, protein powder and a pinch of cinnamon

Pour the oats into a bowl and place the chopped banana on top

Serve