healthy

Pork Gyozas

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I have been using this same recipe for years, simple ingredients – equals simple flavours! You can cook them like Gyozas (pan fry one side and then steam at the end), steam, boil, add to soup or broth, or deep fry for something naughty. I’ve tried them every way and they are delicious! The recipe is very adaptable if you wish to add chilli or use chicken mince, prawn or a mix, just be adventurous. They can be frozen once assembled and will last in the freezer for 2-3 months. Just thaw in the fridge overnight before cooking.

Lastly serve them with a Japanese Soy Dipping Sauce or if deep fried Okanami Sauce and Japanese Mayo – oh so very sinful!


Pork Gyozas


Ingredients

500 g pork mince

1/2   wombok (Chinese cabbage), core removed from each leaf and finely shredded

3 green onions/shallots/spring onion, white removed and finely chopped

2 garlic clove, crushed

4 teaspoon light soy sauce

4 teaspoon shoaxing wine

2 teaspoon sesame oil

1 teaspoon caster sugar

Pinch of ground white pepper

48 gyoza or gowgee wrapper, 2 packets

2 – 4 teaspoon peanut oil

1/4 cup (60ml) water

Japanese soy sauce, to serve


  1. Combine the pork, wombok, green onion, garlic, soy sauce, sake, sesame oil, caster sugar and pepper in a medium bowl, mix all together with your hands.
  2. Place gyoza wrapper, about 6 at a time on a clean surface, put a teaspoon of filling in the middle of each one, wetting the edges as you go, fold over to make a half moon and pleat the edges together. Its a bit fiddly the first time, but you will get the hang of it. Repeat this process until all filling is used. If you have filling left over, it can be frozen. You can also freeze the gyozas at this stage, make sure they dont touch each other and separate the layers with baking paper.
  3. Heat the peanut oil in a large frying pan over high heat until just smoking. Remove from heat. Arrange dumplings over the base of the frying pan. Return to the heat and cook for 2 minutes or until the base of the dumplings are golden. Sprinkle water evenly over the gyozas. Cook, covered, for 3-4 minutes or until gyozas are cooked through and the water evaporates. Remove from heat and set aside for 2 minutes.Place on a serving platter. Serve immediately with soy sauce or a Japanese dipping sauce.

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Japanese Quinoa Patties

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Here’s a quick healthy lunch that can be made ahead and frozen, ready to reheat when the pangs of hunger strike! They are low in calories, high in protein, low carbs, gluten free and most importantly – super tasty! This recipe will make a large enough batch that you can freeze half and have the rest in the fridge. They go great with any type of noodle, leafy salad or even a wrap or burger. They will last 1 month in the freezer and 2-3 days in the fridge.


Japanese Quinoa Patties


Ingredients

2 tablespoons soy sauce *

2 tablespoons oyster sauce*

1 long red chilli, deseeded and finely chopped

2 cm piece (knob) ginger, grated using a micro plane

2 cloves garlic, crushed or finely chopped

1/4 cup coriander, finely chopped

1/4 cup cornflour

100 g kale or baby spinach, finely chopped

1 egg, lightly beaten

1 1/2 cups cooked quinoa

500 g chicken mince


  1. Place soy, oyster, chilli, ginger, garlic, coriander and cornflour into a large bowl, mix thoroughly to ensure cornflour is absorbed and there is no lumps.  Add the kale or baby spinach, lightly beaten egg, cooked quinoa and chicken mince, stir all ingredients until well combined.
  2. The mixture will be quite wet, that is why they are so moist once cooked.You can store the mixture in the fridge until ready to cook.
  3. To cook, heat a large sized fry pan over med heat, spray with oil and using two spoons, scoop the mixture up and using the other spoon push the mixture off into the frypan and just lightly push the pattie down with the back of your spoon. They will take about 3 minutes each side, depending on the thickness of your patties, continue this process with the rest of your mixture, place in a pre heated oven to keep warm or cool in the fridge and then freeze between sheets of baking paper.

 *Ayam brand offer gluten free soy and oyster sauce. You could use Tamari also, just adjust the quantity.

Thai Curry and Homemade Paste

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I’ve struggled with a name for this curry paste, so I’m just going generic “Thai Curry “. Its the colour of a yellow curry, with flavours of a green curry and a laksa mixed in. Ive kept the paste very mild in the heat department, so if you like it hot,  double the chilli’s or use a couple of birds eyes. I use this paste for fish cakes, roast chicken, chicken meatballs, pork and quinoa patties and soups. The paste will last 3 weeks in the fridge and 2-3 months in the freezer.


Thai Curry Paste

( makes about 1 cup )


Ingredients

1 tablespoon coriander seeds

2 teaspoons cumin seeds

1 teaspoon black peppercorns

2 teaspoons shrimp paste

12 dried long red chillies, soaked in boiling water for 30 mins or fresh, roughly chopped

5 cm piece of galangal, peeled and roughly chopped*

300g asian shallots or golden shallots

2 tablespoons oil

4 lemongrass stems, white part only, smashed and chopped*

12 small garlic cloves, roughly chopped

100 g coriander , roots and leaves, roughly chopped*

6 kaffir lime leaves, chopped*

zest of 1 lime*

2 teaspoons salt

2 teaspoons ground tumeric

1 teaspoon paprika


 Method
  1. Dry roast the coriander and cumin seeds over medium heat, shaking the pan constantly, 2-3 minutes.Place the toasted spices and peppercorns into a mortar and pestle, pound until finely broken down.
  2. Wrap the shrimp paste in a small piece of foil and place under the grill, about 3 mins, turning twice. You will be able to smell it.
  3. Place ground spices, shrimp paste and chopped chilli’s into a food processor , pulse a couple if times. Add the rest of the ingredients and process until a paste forms. You will need to scrape down the sides every 30 secs.
  4. Store in jars with a layer of oil on top.

* I buy all these ingredients in bulk or when on special and store them in my freezer.


Thai Curry

( serves 4-6 )


Ingredients

1 tablespoon peanut oil

1 onion, sliced

2 to 3 tablespoons of homemade curry paste

500 g chicken breast or thigh, chopped

400 ml coconut cream or milk

500 ml chicken stock or water

6 kaffir lime leaves, left whole

200 to 300 g vegetables of choice

15 g thai basil, roughly torn

2 tablespoons fish sauce

Juice of 1 lime

1 to 2 tablespoons of soft brown sugar

Garnish with roasted peanuts, shredded kaffir lime, thai basil and sliced fresh chilli

Brown Rice to serve


 Method
  1. Place a large wok over medium heat and fry off the onion in the peanut oil until translucent, add the curry paste and continue cooking until fragrant.
  2. Pour in coconut cream/milk, stock and kaffir lime leaves, increase heat and bring to the boil, reduce heat to med, add chicken and vegetables and summer until cooked.
  3. Lastly add basil, fish sauce, lime juice and sugar, adjust to suit taste.
  4. Serve with brown rice and garnishes.

Protein Bliss Balls

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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

30 balls


Ingredients

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

 


  1.  Blitz the dates until crumbly, add nuts and seeds, blitz until mixed thoroughly.
  2. 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.

Banana Peanut Butter Bread

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Can this bread get any better- healthy, gluten free, paleo ( if using almond butter), dairy free, refined sugar free and with the added  yumminess of peanut butter, banana, pecans and honey!

It can be made in a  mini muffin, loaf or cake tin. I recommend storing it in the freezer, only so you don’t consume the whole loaf in one day – hehe.

Don’t be fooled by it being healthy, it is high in fat, good fats that is…


Banana Peanut Butter Bread


Ingredients

Wet

3 large bananas, mashed

1/4 cup honey or maple syrup

3 eggs

1/2 cup peanut butter or any nut butter

Dry

1/4 cup coconut flour

1/2 teaspoon baking powder

1/2 teaspoon bi carb soda

1 teaspoon cinnamon

pinch of salt (omit the salt if using peanut butter)

Crumble

4 tablespoons coconut oil

1-2 tablespoons coconut sugar*

2 tablespoons almond meal

1 teaspoon cinnamon

1/4 cup pecans, roughly chopped or any nut you prefer


Method

  1. Preheat oven to 175c. Prepare your tin with oil and baking paper.
  2. Combine all wet ingredients together in a large bowl and lightly whisk.
  3. Add the dry ingredients to the wet and stir, pour into prepared tin.
  4. Mix crumble ingredients in a small bowl using your hands, sprinkle over the top of the cake batter. Cook in oven for 40-50 minutes (that’s for a loaf tin) for muffins, check after 15 minutes, then every 5 minutes till done. You can usually smell the cake when its close to being ready. Leave in the tin to cool, then gently lift out using the paper, its really soft and moist.

* Coconut sugar can be found in the sugar section of your local supermarket or at health food stores.

This recipe was adapted from Paleomg.com .

Ancient Grain Salad with Ras el Hanout Lamb Meatballs

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I finally found a recipe that used Freekah as the main element. It’s another crazy superfood that I found, with more than four times the fibre content then brown rice, high protein, good prebiotic effect, low fat, rich in calcium, iron and zinc and overall Freek-ing good for you !! Haha… Just had to throw that line in there! It’s very similar to brown rice in flavour and texture. You will find it in the health food isle of your supermarket and  health food stores. This recipe was adapted from one of my favourite homecooks Valli Little, I think I have a little piece of her in every recipe, I try, adapt or create!


Ras el hanout Lamb Meatballs with Ancient Grain salad


Serves 2-4

Ingredients


Lamb Meatballs
500 g lamb mince
1/2 tbsp ras el hanout (Moroccan spice blend, available from supermarkets or you can make a version of it yourself)
1 clove garlic minced
1 tbsp ginger minced
1/2 tsp salt
1/2 tsp ground black pepper

Ancient Grain Salad
1 cup dry Freekah cooked per packet instructions ( I used chicken stock)
1 can of brown lentils , washed and drained
1/3 cup mixed seeds and nuts (pine nuts, pumpkin and pepitas)
1/2 cup of sultanas or craisins
1 cup coriander and italian parsley, finely chopped
1/3 cup mint leaves, chopped

Dressing
Juice of a lemon
1/4 cup oil
1 tbsp honey
Salt and pepper


 

  1. Combine all lamb meatball ingredients and mix well. Shape into balls and place on tray , cover and place in fridge till ready to cook.
  2. Cook the Freekah according to packet instructions, drain and combine with the lentils. I toasted my seeds and nuts slightly in a small frypan before adding to salad, purely optional, I think it gives a nice crunch. Then add the sultanas or craisins and herbs.
  3. Whisk up dressing ingredients, season to taste and pour over salad, mix through with a fork, gently, trying not to break the lentils. Place in fridge until meatballs are ready.
  4. Heat a fry pan with 2 tablespoons of oil and cook the meatballs until done, alternatively line a baking tray with baking paper and cook @180c fan forced 15-20 mins ( you don’t get the caramelisation on the outside of the meatball if you use the oven). When ready drain on paper towel, serve with salad and Greek yoghurt.

    NOTES
    You could use the ras el hanout on a butterflied leg of lamb or a whole chicken, just mix with 2tbs oil and marinate.
    Freekah will last 3 days in the fridge.