Meal prepping is the only way I’m able to eat like this every day. Planning your meals in advance will ensure your daily nutrient intake of protein, carbohydrate and fat is being met and prevents you from making poor food choices.
Thai Poached Chicken in Coconut milk
2 x 400ml coconut milk (full fat)
500ml of stock
Chicken breast (I used 1.2kg Macro range from Cole’s, its cheaper to buy in bulk)
2 dried chillis*
6 Kaffir lime leaves, torn*
knob of ginger sliced*
2 stalks of lemongrass ( outer layers removed and smash the end)*
2 tbsp fish sauce
1 tbsp coconut sugar
juice of 2 limes*
Place the chilli, kaffir lime leaves, ginger and lemongrass into the coconut milk and the stock, bring to the boil for 5 minutes, reduce to a simmer for 10 mins (even longer if you have time, more time= more flavour).
Place chicken breast into the coconut milk, bring back to the boil, reduce to a simmer for 10 mins, then take off heat , cover and let sit for 15mins till cooked through.
While the chicken is poaching I like to cook my rice and steam my broccoli over the top.
Once chicken is cooked, remove from pot and using two forks, start shredding. Obviously you can slice or leave whole, up to you. Place the chicken aside while you finish off the soup.
Strain the coconut/stock mixture into another saucepan, add the fish sauce, coconut sugar, lime juice and bring back to the boil for another couple of minutes-just to dissolve the sugar. Adjust the seasoning to suit your palate, take off heat ready to divide into containers or store in a large container.
Serve with brown rice, steamed greens, fresh coriander, chilli and roasted cashews.
Meal breakdown goes as follows:
85g chicken breast
1/4 cup brown rice
1 cup greens
I made 7 mini meals and with any leftover chicken, store in the fridge ready to add to salads or wraps.The remainder of the soup can be placed in the freezer.
Just recently I stumbled across an article about the benefits of eating ground sesame seeds. The health benefits of these little seeds are phenomenal. I won’t bore you with all the technical jargon, but here are a few reasons they should be a staple in your everyday diet.
If you are using Tahini, make sure it is unhulled Tahini, that way the nutrients remain intact as the seeds haven’t been stripped. The list of vitamins and antioxidants they contain goes on forever, vitamin B being the main one. Its a great source of calcium for dairy free options and is gluten free, the protein amount is 20% complete, being more than soya beans, sunflower seeds and most nuts. It is high in calories , but because it has a high alkaline content, means the calories are absorbed and digested quicker. You only need 1 tablespoon of this super paste a day for it to make a difference to your overall health and well being!
1/2 cup unhulled tahini
1/2 cup raw cashews
1/2 cup shredded coconut
3 tablespoons raw cacao
3 tablespoons honey or maple syrup
1/2 teaspoon salt
1 teaspoon vanilla extract or paste
Place all ingredients into a high powered processor and blend until the mixture starts to clump together, about 5-10 mins. If its not processed for long enough the oils wont release out of the nuts and the mixture will crumble when trying to roll into balls.
Roll the mixture into balls and cover with sesame seeds if you wish. Alternatively you can press it into a prepared baking tray and freeze, then later cut into desired size.
Store in an airtight container in the fridge or freezer.
They will last up to a month in the fridge and a couple of months in the freezer.
Unhulled Tahini is very strong, so test the mixture as you go to ensure the balance is right for you.
Makes about 40-50 balls, I like to make them small so I can have a couple a day.
Now I know there is a thousand Bliss Ball recipes out there, now there is a thousand and one – ha! These little beauties are very high in protein, high in good fats and low in refined sugar. They are adaptable with any nuts, seeds or dried fruits, just substitute the same quantities. You don’t even have to roll into balls, just press into a lined baking tray and place in the freezer, slice once frozen. They will last 2 weeks in the fridge and 2 months in the freezer.
Protein Bliss Balls
300 g pitted dates
80 g roasted walnuts/cashews or Brazil nuts
100 g roasted almonds
2 tablespoons linseeds, chia, sunflower and pepita
1 tablespoon coconut oil
2 tablespoon honey
2 tablespoon tahini or peanut butter
2 tablespoons raw cacao powder
3 tablespoons protein powder (whey protein isolate-plain)
1 teaspoon vanilla extract
Desiccated coconut to roll
Blitz the dates until crumbly, add nuts and seeds, blitz until mixed thoroughly.
Melt coconut, honey and tahini or peanut butter in microwave, pour into mixture, pulse to combine. Add raw cacao, protein powder and vanilla. Blitz until the mixture starts to come together.Roll tablespoons of mixture into balls and cover with desiccated coconut, store in fridge or freezer.