Healthy Eating Healthy Heart

Healthy and Simple Nutrition. Ideas to help inspire a healthier diet

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Family Recipe Ceviche 

Place juiced limes into a large bowl and add fish*. Stir well and place in refrigerator.

Afterwards, begin to cut vegetables and chilli. Grill or toast bread rolls. After fish has cooked in lime juice for at least 45 minutes, combine the vegetables and chilli into the bowl and season with salt and pepper to taste. Place in a serving bowl with bread rolls on the side.

*Most types of fish works well with this recipe such as sea bass, grouper, sole, flounder or snapper. However freshwater fish such as trout does not work well.

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Lunch at Thrive in the City

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Cauliflower Fried Rice with Turkey Sausage

Place cauliflower in a blender and begin to pulse cauliflower until it turns into rice-sized pieces, alternatively, florets can be coarsely chopped. Steam in microwave for 6 minutes, add salt and pepper to taste. Whilst heating up a large saucepan lightly beat 2 eggs. Place 1 teaspoon of Sesame oil in the saucepan. Place eggs in the saucepan and swirl to form a thin omelette. Once cooked, place on a chopping board and roll it tightly, and cut into thin slices. Cook turkey sausages*, slice and set aside.

Add remaining oil to saucepan, stir-fry cauliflower and add five-spice powder. After 2 minutes or until cauliflower is browned, place on a plate. Using the same saucepan, stir-fry carrot for 4 minutes. Place broccolini in the saucepan and add water. Cook for 2 minutes. Add garlic, ginger and green onion until fragrant. Add cauliflower and season to taste. Transfer to plate and add the omelette, turkey sausages and chilli. Feel free to use capsicum, and red cabbage to substitute carrot a and broccolini, or feel free to not include turkey sausages to create a vegetarian dish.

*Note: Turkey sausages contain less fat than regular sausages, and therefore take a little while longer to cook.

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Buckwheat Porridge 

This breakfast is very satisfying, with no sugar and full of protein! Not to mention, yummy!

Place ½ cup of buckwheat groats in cold water and place in the fridge overnight.*

After thoroughly rinsing, cook for 7 minutes in boiling water. After groats are soft, remove from heat and place ¼ cup of unsweetened almond milk, and a tablespoon of flaxseed. After mixing it all together, place a cup of frozen mixed berries or opt for your favourite fruits instead, and place 30g of vanilla protein powder or your preferred sweetener. Serve in a bowl and enjoy :)

*Alternatively, you can boil the buckwheat groats for 30 minutes until soft.

Buckwheat Groats: $3.00 (Woolworths) 

Frozen Mixed Berries: $9.00 (Woolworths)

Unsweetened Almond Milk: $2.20 (Aldi) 

Flaxseed: $4.00 (Coles)

Vanilla Protein Powder: $70.00 (Elite Supps) 

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Protein Pancakes

1/4 cup coconut flour

3/4 cup of vanilla protein powder

1 whole egg

2 egg whites

1 cup unsweetened almond milk

1 Tablespoon of extra virgin coconut oil

1 cup of Frozen mixed berries

Preheat pan on medium-low heat. Combine all dry ingredients together and then add the wet ingredients. Whisk through till a batter is formed. Place coconut oil in a heated pan and pour batter into pan and cook until golden brown. Place mixed berries in a microwave for 90 seconds. Serve pancakes on a plate and place mixed berries on top.