Egg Fried .. Quinoa!

Posted on January 30, 2015 by teesnutrition

I didn’t think you could get any better than egg fried rice but then I found this recipe 😀 It’s absolutely delicious!! Like your own healthy Chinese at home 🙂 This recipe serves 4 but you can just divide the recipe down to serve 1 or 2.

Ingredients

1 cup quinoa, rinsed
vegetable/chicken stock cube
2 tbsp coconut oil
4 medium carrots, diced
2 medium shallots, thinly sliced
4 spring onions, thinly sliced
sea salt
4 garlic cloves, minced
1 tbsp ground ginger
2 tbsp soy sauce
2 eggs, beaten

Method

Boil the quinoa in water and stock, once it comes to a boil, simmer for 15 mins.
Meanwhile, heat the coconut oil in a large wok or nonstick skillet.
Saute the carrots, shallots, spring onions until soft and beginning to brown.
Season with salt. Add the garlic, ginger and stir fry for another 2 mins.
Fold in the cooked quinoa and stir everything together.
Stir in the soy sauce.
Push the quinoa to the side of the pan to create a well. Pour the eggs into the well and cook, stirring gently, until nearly set.
Toss the fried quinoa with the eggs.
Transfer the quinoa to plate/bowls and serve.

Enjoy 😀

Tee x

Low Carb Zucchini Lasagne

Posted on January 20, 2015 by teesnutrition

A healthy alternative to the traditional lasagne – Yum!

Ingredients

4 oz lean ground turkey breast
1 zucchini
1 tbsp rapeseed oil
1 can of chopped tomatoes/jar of tomato sauce
1 tbsp tomato puree
1/2 chopped onion
salt, pepper, oregano to taste
1/4 cup cottage cheese
1 tbsp parmesan cheese
1 egg white
1/4 cup mozzarella/goats cheese

Method

Start by slicing the zucchini into 1/8 thick slices, sprinkle lightly with salt, set aside to drain in colander.
After a few minutes blot excess moisture with a paper towel.
In a medium saucepan, heat the rapeseed oil and cook the onion until translucent.
Add in the turkey and cook until turkey has browned slightly.
Add in tomatoes, tomato puree, onion, salt, pepper and oregano. Stir and let simmer.
Meanwhile in a bowl stir cottage cheese, parmesan and egg white until well combined.
To assemble spread 1/2 the meat sauce into the bottom of a prepared dish.
Next layer a few zucchini slices, cheese mixture, more zucchini slices, meat sauce and top with mozzarella or goats cheese.
Bake at 190°C for 35-40 minutes.

Delicious 🙂 Serves between 2-4.

Serve with whatever you like, salad, sweet potato fries, spinach leaves etc.

Enjoy 😀

Tee x

Salmon Burgers

Posted on November 21, 2014 by teesnutrition

Love these salmon burgers – A must try 🙂

Ingredients

2 fillets of salmon
1/4 cup (25g) oats
1 tbsp lemon juice
1 tsp minced ginger
1 tbsp soy sauce
1 tbsp plain greek style yoghurt/mayo
1 tbsp rapeseed oil
Wholemeal pita breads
Lettuce/spinach leaves

Method

1. Remove bones and skin from salmon.

2. Combine the salmon, oats, lemon juice, ginger, soy sauce, and yoghurt/mayo in a food processor.

3. Form into burgers.

4. Heat the oil in a large pan over medium heat and cook burgers, roughly 5 minutes per side.

5. Serve on the wholemeal pita breads with lettuce/spinach leaves and mayo/relish if desired.

*Makes about 2 to 4 burgers – depends how big or small you want them 🙂

Enjoy 🙂

Tee. X

Quinoa, Chicken & Feta Stuffed Peppers

Posted on November 20, 2014 by teesnutrition

Ingredients

3 red peppers, sliced in half and cored
2 chicken fillets cut into cubes
1 cup quinoa
1 tbsp rapeseed oil
1 medium red onion, diced
2 garlic cloves, minced
1 grated carrot
1 cup spinach
2 tbsp fresh parsley
2 tsp Italian seasoning
1 tsp thyme
1/4 cup crumbled feta
chicken/vegetable stock (optional)

Method

1. Preheat the oven to 190°C.

2. Cook the quinoa in boiled water for 10-15 minutes (you can add a cube of stock to the water to add some taste if preferred – sometimes I do this to boost the flavour of the quinoa).

3. While the quinoa is cooking – in a medium saucepan, heat the rapeseed oil and cook the onions until translucent, then add the garlic and chicken. Cook for 5-10 minutes. Then add in the carrots, spinach and seasoning and cook for another 5 minutes.

4. Remove from heat. Mix in quinoa and feta.

5. Stuff mixture into red peppers and top with additional feta.

6. Bake in the oven for 20-25 minutes.

*This recipe served 3 people by the way and I served it up with some roast sweet potatoes 🙂

*If you’re a veggie feel free to leave out the chicken!

Enjoy 🙂

Tee x

Chicken, Parmesan & Herb Sweet Potato Burgers

Posted on October 26, 2014 by teesnutrition

Ingredients

2 cups pre-cooked mashed sweet potato
500g ground chicken fillets
1 red onion
1 tbsp minced garlic
1/3 cup freshly grated parmesan cheese
1/4 cup egg whites
1 tbsp EACH of finely chopped FRESH parsley, oregano and basil leaves
salt to season
1 tbsp vegetable stock powder
rapeseed oil for pan frying

Method

1. Combine mashed sweet potato, chicken, onion, garlic, parmesan cheese, egg whites, herbs, salt and stock powder. Mix well with a fork until combined. Form into patties.

2. Pan fry with rapeseed oil over low-medium heat on a good quality non stick pan/griddle.

3. Fry until burgers are golden and cooked through.

*Lovely served with a bit of relish at the side.

Enjoy 🙂

Tee x

Sun Dried Tomato & Vegetable Pasta Dish

Posted on October 26, 2014 by teesnutrition

Ingredients

whole-wheat/brown/gluten-free pasta (however much you want)!
1/2 jar of sun dried tomatoes
4 cloves of garlic
1/2 pound broccoli florets
4/5 mushrooms, chopped
1/4 cup pine nuts
1/4 cup fresh parmesan, shaved

Method

1. Bring a large pot of water to the boil. Once boiling, add pasta and cook for approximately 10 minutes or until al dente.

2. As the pasta cooks, add 2 tbsp of sun dried tomato oil (from the jar) and the garlic to a wide pan over medium heat. Once they begin to sizzle, add the mushrooms and broccoli. Toss to coat and cook for 4-6 minutes.

3. Once the pasta is done, drain and add directly to the pan with the vegetables. Add the pine nuts, tossing to coat and cook for another 2 minutes.

4. Remove from heat and mix in the cheese.

*I like to mix around with my pasta from time to time. Balance is good so sometimes for a change I have some gluten free pasta instead of the brown/whole-wheat pastas. The gluten free pasta I usually buy are the types made from brown rice or millet. And I can usually find those in supermarkets such as Tesco or else in any of my local health food stores.

Enjoy 🙂

Tee x

Quinoa Pizza

Posted on October 18, 2014 by teesnutrition

…Who said pizza can’t be healthy?

Ingredients

For the Crust:

1/2 cup quinoa
1 1/2 cup water (for cooking the quinoa)
1 large egg
1/2 tsp mixed dried herbs
1/4 cup shredded Parmesan cheese

For the Topping – this is just an example of my favourite topping but the great thing about pizza is that you can really experiment with it and put whatever topping you like!

4 tbsp tomato based pizza sauce
3/4 cup shredded mozzarella/ goats/ feta cheese (whatever is preferred)
handful of spinach leaves
few slices of cajun seasoned chicken
chopped spring onions
diced red, yellow pepper

Directions

Add quinoa to water, bring the pan to a boil, cover and cook till all the water is absorbed and the quinoa becomes fluffy.
Beat the whole egg. Add the dried herbs and shredded cheese. Add this mix to the quinoa and mix together well.
Line a baking tray with some parchment paper/foil and spray some cooking oil on it.
Take the quinoa mixture and spread the mixture onto the sheet. Spread the quinoa in whatever shape you would like for a good pizza base. As thick or thin as you like!
Place the pan in a preheated oven for 8 – 10 minutes at 350°F/180°C.
Take it out of the oven and let it cool for a minute.
Spread the pizza sauce on top. Layer the cheese and toppings on top of the pizza sauce.
Bake for another 10 minutes until the cheese melts and the sides start to turn golden/ brown.
Let it cool for a minute so that the crust holds together.
Carefully cut out slices and serve.

Just a few Quinoa Facts:

Quinoa is a grain just like wheat or rice but what makes it different from these other grains is that it is a complete protein – containing all eight of the essential amino acids! Which makes quinoa a great source of protein so it will keep you fuller for longer!
Quinoa is a SUPERFOOD! Packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest.
You can get quinoa in any supermarket or health food shop, you just need to have a look around. Here is an example of the packaging of the quinoa I usually buy to help you find it..

Enjoy & let me know about the different creations you come up with for your Quinoa Pizza! 🙂

Tee x