The secret to this is the silicone tray which is not only non-stick, (when the minini-quiches cool down and shrink a little they lift straight out) but it doesn't need any oil, and is super easy to clean.
Before getting ready for work in the morning, preheat the oven to 200 deg celsius and prep the ingredients. While it's cooking, shower, get dressed, whatever, and a quick, nutritious breakfast is ready to go when you are!
Servings
Prep Time
32 x per person
25minutes
Servings
Prep Time
32 x per person
25minutes
Morning Minini Quiches
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Rating: 0
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The secret to this is the silicone tray which is not only non-stick, (when the minini-quiches cool down and shrink a little they lift straight out) but it doesn't need any oil, and is super easy to clean.
Before getting ready for work in the morning, preheat the oven to 200 deg celsius and prep the ingredients. While it's cooking, shower, get dressed, whatever, and a quick, nutritious breakfast is ready to go when you are!
My love affair with Vietnam is no secret. Chilling out on the beach only to then ride back into town to eat delicious food? OH IF I MUST!
I've never really been one to fist pump at the prospect of salad. I do believe it was a Simpsons episodes that coined the phrase "You don't make friends with Salad".
This recipe and it's salad are an exception to that phrase.
Light, tangy and just flat out delicious - eating this healthy meal is one of perfect examples of eating healthy and loving every yummy morsel.
Servings
Prep Time
4People
20Minutes
Servings
Prep Time
4People
20Minutes
Salmon & Green Mango Salad
Votes: 0
Rating: 0
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My love affair with Vietnam is no secret. Chilling out on the beach only to then ride back into town to eat delicious food? OH IF I MUST!
I've never really been one to fist pump at the prospect of salad. I do believe it was a Simpsons episodes that coined the phrase "You don't make friends with Salad".
This recipe and it's salad are an exception to that phrase.
Light, tangy and just flat out delicious - eating this healthy meal is one of perfect examples of eating healthy and loving every yummy morsel.
Cut your Salmon into strips. Ideally strips that meat your protein intake size
Pat the Salmon Fillets dry and then place skin down on a dish or plate.
Season with salt and pepper
Prepare Salmon Marinade ingredients and then pour over Salmon and coat evenly. Leave to infuse while prepping the salad
Salad
Peel mangoes and cut flesh from around the seeds. chop finely into little matchstick size slices
Prepare carrot in the same way
Combine in a bowl with bean sprouts, roughly chopped herbs and mix well (just use your hands it's easier).
Sprinkle fried shallots over the top
Roast salted peanuts over medium heat in a frying pan until colour starts to darken slightly and smells like nutty popcorn.
Crush with a mortar and pestle until all broken up
Prepare dressing by stirring sugar into lime juice until dissolved and add fish sauce until flavours balance (sour, sweet and salty). add garlic and chilli, stir and set aside.
Frying
Fry salmon fillets in a preheated oiled pan over medium high heat with skin down to crispen
Pour remaining marinade from plate over the fish and cover with a lid to steam through
Cooking time is a at least a few minutes (depends on thickness of fillets) but don't overcook! when they look opaque all over, turn fillets over and cook for 1-2 minutes on flesh side. cover again with lid to help steam through.
Serve a heaped mound of salad onto a plate and drizzle with dressing and crushed peanuts. top with salmon fillet.
Rissoles are so easy to make and given that Turkey Mince is quite cheap.. they are economical oh and very yummy indeed!
Combined with a salad, these rissoles are perfect for a summer evening and are a go to meal for eating outside your metabolic window. If you are looking to have these inside your window - no problem! You can just add a high energy carb onto the side! Mashed Potatoes would be a hit... BUT only if you are having them inside your window 😉
Servings
Prep Time
8Rissoles
20Minutes
Servings
Prep Time
8Rissoles
20Minutes
Garlic Turkey Rissoles
Votes: 42
Rating: 2.86
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Rissoles are so easy to make and given that Turkey Mince is quite cheap.. they are economical oh and very yummy indeed!
Combined with a salad, these rissoles are perfect for a summer evening and are a go to meal for eating outside your metabolic window. If you are looking to have these inside your window - no problem! You can just add a high energy carb onto the side! Mashed Potatoes would be a hit... BUT only if you are having them inside your window 😉
Put your turkey mince into a bowl and then add the rest of your ingredients.
Use your hands to squish and move the ingredients around so that you get a good even mixture
Grab a portion and then roll into a ball. Should be able to make approximately 8-10 rissoles
To ensure quick and easy transfer to the pan, once you form a rissole, place it on a plate that has baking paper on it. The rissoles are somewhat wet so the baking paper helps with taking some moisture and ease of transferring to the pan
If you have a decent fry pan, you may not even need any canola/extra virgin olive oil as the mixture is quite wet.
Cook the rissoles on a medium heat for 2-4 minutes on each side or until cooked through. Serve immediately or refrigerate/freeze for a later date!
Simple, effective and EXTREMELY YUMMY! This Smoothie is one of THE go to liquid meals. You might want to drink this one (add some extra water) or you might want it thick like ice cream (Less Yoghurt and more frozen berries, even an icecube to thicken it up!) Yummy with a spoon! This liquid meal is very VERY effective because it tastes so good and it really hits the spot when you have a sugar craving. It tastes naughty but is anything but!
Servings
Prep Time
1Person
3Minutes
Servings
Prep Time
1Person
3Minutes
Blueberry Protein Smoothie
Votes: 1
Rating: 5
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Simple, effective and EXTREMELY YUMMY! This Smoothie is one of THE go to liquid meals. You might want to drink this one (add some extra water) or you might want it thick like ice cream (Less Yoghurt and more frozen berries, even an icecube to thicken it up!) Yummy with a spoon! This liquid meal is very VERY effective because it tastes so good and it really hits the spot when you have a sugar craving. It tastes naughty but is anything but!
I have been pushing this recipe on all and sundry in the hopes that they will consider having a piece of Frittata rather than a bowl of sugary cereal. Short of threatening people, I made my Monday night boxing crew some of this yummy goodness and it was agreed that my Epic Frittata is.. well EPIC!
This meal is great because it can also be refrigerated and eaten a few mornings in a row, saving you time, effort and money. It's also quite versatile in that if you don't have time to sit down and eat it, wrap it up in a Tortilla and away you go!
Servings
Prep Time
4-6People
5minutes
Cook Time
5-10minutes
Servings
Prep Time
4-6People
5minutes
Cook Time
5-10minutes
Epic Frittata
Votes: 1
Rating: 3
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I have been pushing this recipe on all and sundry in the hopes that they will consider having a piece of Frittata rather than a bowl of sugary cereal. Short of threatening people, I made my Monday night boxing crew some of this yummy goodness and it was agreed that my Epic Frittata is.. well EPIC!
This meal is great because it can also be refrigerated and eaten a few mornings in a row, saving you time, effort and money. It's also quite versatile in that if you don't have time to sit down and eat it, wrap it up in a Tortilla and away you go!
Turn your stove on and set it to HIGH and place a your frying pan on the element
Turn your grilling element on as you will need this to cook the topside of your Frittata
To start, cut up your four Kangaroo Sausages into nice bite size pieces.
Splash in a dash of Virgin Olive Oil into your now heated frying pan and then add the sausage pieces.
While the Sausage meat is cooking, start cutting up your vegetables - adding your capsicum and Spring Onion first. Then as you cut up the remainder of your vegetables, add them as you go. Do not add the Baby Spinach until the very end of your veggie adding triumph.
As everything cooks away - crack your eggs into a container and whisk them up with some gusto or some egg hating fury.
Once whisked, give the contents of your frying pan once last stir while also trying to make sure you have evenly places the sausage meat and your veggies.
Pour your now superbly whisked eggs into the frying pan. Try to do it gently so that the egg mix doesn't move the veggies and sausage meat around like some chicken created tsunami.
After about a minute or so, crumble up your cottage cheese and break it up evenly over the Frittata.
Allow this to cook for about 3-5 minutes while checking to see how much liquid egg mixture is left on top.
When it appears that there is thin layer of egg mixture still to cook, pull the pan from the stove element and pop the pan in the oven under the grill.
In about 3-5 minutes time, the top of your Frittata should be nicely browned and ready to be extracted from the oven.
Slide your Frittata onto a serving plate and cut into six equal pieces.
This recipe is a quick and easy recipe with a slightly middle eastern flavour. Chick Peas are such a versatile ingredient and they give a very distinct and appealing favour to everything you add them to so it makes sense to let them be a main flavouring to this chicken recipe! When you mix the steamed veges into that sauce - DELICIOUS!
Servings
6-7People
Cook Time
20minutes
Servings
6-7People
Cook Time
20minutes
Chicken Hummus
Votes: 0
Rating: 0
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This recipe is a quick and easy recipe with a slightly middle eastern flavour. Chick Peas are such a versatile ingredient and they give a very distinct and appealing favour to everything you add them to so it makes sense to let them be a main flavouring to this chicken recipe! When you mix the steamed veges into that sauce - DELICIOUS!
2smallgarlicCloves will be blended up for sauce. Minced Garlic works too!
Servings: People
Units:
Instructions
Turn your stove to HIGH and splash in some Extra Virgin Olive Oil. Put in the teaspoon of Cumin seed to fry and release their flavour. Cook until fragrant which should be about 60-90 seconds
Slice up your chicken breasts and place into pan.
Chop up Broccoli, Carrot, Capsicum and Onion
When chicken starts to go white, add in sliced up Onions
Turn the stove down to MED/HIGH to cook.
Open a can of Chick Peas into a colander and wash thoroughly. Wash until the Chick Peas no longer had bubbles coming off of them.
Put Chick Peas, 1 Table Spoon of Rock Salt, mixed herbs, a glug of Extra Virgin Olive Oil and approx 60ml of water into a mini blender/magic bullet equivalent and blitz until a nice puree.
Open, drain and wash Red Kidney Beans
Add in Sauce to Chicken and allow to simmer for 5-10min
Add in Red Kidney Beans that have been washed and drained.
Add Broccoli, Capsicum and Carrot (or any other veges that you like!) into a Steamer and steam
Once Chicken sauce looks to have slightly thickened and veges are steamed - SERVE and ENJOY!
