Sunday, February 21, 2010

Roasted Vegetable and Couscous Salad

1/2 butternut pumpkin, peeled, seeded and cut into 2cm pieces
Olive oil spray
1/2 Eggplant, cut into 2cm cubes
2 zucchinis, cut into 2cm pieces
3/4 cup couscous
1/2 red onion, finely sliced
1/2 red capsicum sliced
150 g baby rocket leaves, baby spinach or mixed lettuce

1 clove garlic
2 teaspoons red wine vinegar
1 teaspoon balsamic vinegar
1/3 cup extra virgin olive oil
1/4 teaspoon honey

Pre heat oven to 250 degrees c
Place pumpkin pieces in a deep baking tray and spray lightly with olive oil spray. Bake for 10 minutes then add the eggplant, zucchini and capsicum (also sprayed lightly with olive oil). Roast for a further 20 minutes or until cooked. Remove from the oven and set aside.
Cook couscous according to instructions on packet.
To make the dressing place all the ingredients in an air tight jar and shake until combined.
Once couscous is cooked, loosen with a fork until light and fluffy and place in a large salad bowl. Add the roast vegetables, onion, mixed lettuce leaves, avocado and cherry tomatoes. Mix the dressing through the salad and serve. Enjoy!

Serves 4

Per Serve:
11.7g Carbs
4.2g Protein
13g Total Fat
1.5g Sat Fat
5.6g Fibre

Bircher Muesli

A light and colourful breakfast. Add any combination of nuts and seeds.

1 1/2 cups rolled oats
1 1/2 cups water
1 apple, grated
3/4 cup low-fat natural yoghurt
1/4 cup roughly chopped walnuts
2 Tbsp honey
1 tsp ground cinnamon
2 Tbsp pepitas (pumpkin seed kernals)

Soak the oats in the water overnight.
Add remaining ingredients and mix well.
Serve topped with seasonal fruit.

Serves 4

Source: The Biggest Loser Best Recipes cookbook

Nutritional Analysis per serve
Total kj: 1356
Total calories: 325
Carbohydrates: 42g
Protein: 9g
Fat - total: 12g
Fat - saturated: 1.8g
Fibre: 4.3g

Greenwheat Freekeh

I discovered a new product in the supermarket the other day - Cracked Grain Freekah.
It claims to be as quick and easy to prepare as rice or pasta and looking at the preparation directions I would have to agree:

Place 4 cups of boiling water, 2 cups of Greenwheat Freekah, and up to 1 tsp salt (if desired), in a deep microwave bowl. Cover and cook for 10 mins on high (600w Microwave). Leave to sit while covered for a further 5 mins.

Absorption Method:
Place 5 cups of cold water, 2 cups of Greenwheat Freekah, and 1 tsp salt (if desired), into a saucepan and bring to boil. Reduce to simmer and cover with lid. Cook gently for approx 20-25mins until tender.

Greenwheat Freekah is picked and roasted when the grain is green so it retains a higher percentage of protein, dietary fibre, vitamins and minerals. The pack included a booklet with four recipes so I'll have to give them a try soon...

Tuesday, February 16, 2010

Drinks for kicking off your morning

Drink warm water with fresh lemon or lime juice & cayenne pepper every morning to kickstart your metabolism.

15min later, drink morning juice:
2 carrots
2 sticks celery
2 apples
1 beetroot
1 bunch spinach
1 inch fresh ginger

Low carb slimming raw juice
1 orange
2 sticks celery
1/2 cucumber
1/2 cup green spring beans
2 sprigs parsley