CASHEW CHICKEN

INGREDIENTS 4 servings

  • 2 teaspoons grated fresh ginger or ½ teaspoon ground ginger
  • 12 ounces skinless, boneless omega 3 chicken breast halves, cut into cm pieces
  • 2 tablespoons water
  • 1 (6 ounce) package frozen snow pea pods, fresh is possible
  • ⅓ cup unsalted dry roasted cashews, coarsely chopped
  • 3 teaspoons olive oil
  • 1 medium red onion, cut into thin wedges
  • 1 medium red sweet pepper, seeded and cut into bite-size pieces
  • 3 cloves garlic, minced
  • 1 small can sliced water chestnuts, drained

INSTRUCTIONS

  1. Heat a large stoneware fry pan or wok over medium-high heat. Add cashews to the hot fry pan; cook about 3 minutes or until nuts start to brown, stirring frequently. Remove from skillet; set aside. Add 1 teaspoon of the olive oil to fry pan; add onion and stir-fry for 1 minute. Add sweet pepper, pea pods and garlic; stir-fry for 1 minute. Stir in water chestnuts.
  2. Remove vegetables from fry pan. Add the remaining 2 teaspoons olive oil to the fry pan; add chicken mixture and stir-fry for 2 to 3 minutes or until chicken is cooked through. Return vegetables to the fry pan. Heat through, scraping up any browned bits from bottom of the fry pan. Transfer to a serving dish or plates. Sprinkle with the roasted cashews.

Nutrition information of original that include sauces I removed

Serving size: 1¼ cups

Per serving: 299 calories; 13 g fat (2 g sat); 6 g fibre; 23 g carbohydrates; 25 g protein; 49 mg cholesterol; 5 g sugars; 1,009 IU vitamin A; 51 mg vitamin C; 54 mg calcium; 3 mg iron; 551 mg sodium; 483 mg potassium

Nutrition Bonus: Vitamin C (85% daily value), Vitamin A (20% dv)

Carbohydrate Servings: 1½

Exchanges: 3 lean protein, 1½ fat, 1 starch, 1 vegetable

Adapted from http://www.eatingwell.com/recipe/267686/cashew-chicken/?fbclid=IwAR1OuDiPfVbxHwSz7A3ZbzY-AFGrAvszlj9dhj4WSXDNzlJJVEXlmdzgh40

 

KOREAN GROUND BEEF STIR FRY
INGREDIENTS

½ kg lean ground beef (90% lean)
3 garlic cloves, minced
Tablespoon olive oil
1 red bell pepper, diced
1 zucchini, sliced
½ cup sugar snap peas
½ cup shredded carrots
8 ounce mushrooms, sliced
1 Tablespoon Olive oil
½ teaspoon ground ginger
¼ teaspoon crushed red pepper flakes
½ teaspoon pepper

Any other in season vegetables
sliced green onions and sesame seeds for garnish
INSTRUCTIONS
In a large stoneware fry pan cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink. Remove the ground beef and set aside on a plate.
Drain the fat from the fry pan and add 1 Tablespoon olive oil to the skillet. Add bell pepper, zucchini, snap peas, carrots, and mushrooms. Sauté 2-3 minutes or until tender. Add the ground back to the skillet.
In a small bowl whisk Olive oil, ginger, red pepper flakes and pepper. Pour over the ground beef and let simmer for another minute or two.
Serve over cauliflower rice and garnish with green onions and sesame seeds.

 

SPICY ASIAN STIR FRY

INGREDIENTS

  • 800 g chicken thigh fillet (cubed)
  • 2 brown onions (diced)
  • 4 x large carrots
  • 4 x large zucchini
  • 200g of beansprouts
  • Handful of snow peas
  • 1 tablespoon of dried chilli
  • ½ spring onion (to garnish)
  • ginger & pepper (to season)
  • Vegetables noodles (as desired)

INSTRUCTIONS

  1. In a medium-high heat, cook chicken until just undercooked with a little olive oil. Remove from wok.
  2. Cook carrots, onion and zucchini until just cooked in a medium-high heat wok. Re-add in chicken alongside snow peas and beansprouts.
  3. Add the chilli to the wok until fully cooked. The mixture should be thicker and bubbling slightly.
  4. Serve ingredients with spring onion, over vegetable noodles.
  5. Tip: Grate in some ginger

Adapted from https://ibdmedical.com.au/blogs/news/recipe-round-up-spicy-asian-stir-fry

 

stir fry veg with egg

LOADED EGG IN ONE PAN

INGREDIENT

½ small sweet potato, grated with skin on
½ red capsicum, grated
1 x 400g can crushed tomatoes (fresh if possible)
1 x 400g can kidney beans, rinsed and drained
Omega-3 Eggs, as many as each person would like
2 generous cups of spinach
½ cayenne pepper (optional)
1 tbs smoked paprika
Ginger and pepper to taste
2 tbs sunflower seeds, toasted
1 tbs pine nuts, toasted
Low fat cheese of choice e.g. cottage cheese

½ cup of water

INSTRUCTIONS

  1. Place sweet potato and capsicum in a non-stick fry pan along with the water. Simmer for 10 -15 minutes until beginning to soften.
  2. Add tomatoes, beans, paprika, and cayenne. Simmer for 10 minutes stirring occasionally.
  3. Add spinach and combine well the spinach will wilt as your eggs cook in the next step.
  4. Make a well in the tomato mixture for each egg you’d like to cook. Crack eggs into wells and cover, cook on a low heat for 10-12 minutes until whites are just set.
  5. Add the cheese and seeds and nuts over, season if you like, then serve!

Adapted from https://www.australianeggs.org.au/recipes-and-cooking/fully-loaded-one-pan-eggs/

 

SAM_1258     stir fry 4

CHICKEN AND PUMPKIN STIR FRY

INGREDIENTS:

  • 500g skinless, boneless chicken breast, cut into strips
  • 2 carrots, cut into matchsticks
  • 1 bunch bok choy, chopped and any other in season green vegetables
  • 1 cup pumpkin
  • 2 tbsp. chives, chopped finely
  • 1 red chili, deseeded and chopped finely
  • Juice of a lemon
  • 1 tsp. Olive oil
  • 1 1/3 cup cooked brown rice/ Cauliflower rice (recipes for Cauliflower rice can be found here http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/

 

INSTRUCTIONS:

  1. Get your rice/ cauliflower ice prepared as per
  2. Steam the pumpkin and carrot in a steamer for four minutes, then set aside.
  3. Heat Olive oil in a pan over a medium and add chives and chicken.
  4. When the chicken is browned add the carrots and pumpkin stir frying for a couple of minutes, then stir through the bok choy.
  5. Add the chilli and season to taste with ginger and pepper. Add a dash of water to the pan if you feel it needs it.
  6. Serve with 1/3 cup of rice/cauliflower rice.

Adapted from www.shapeme.com.au/weight-loss-recipes/730/Chicken-&-Pumpkin-Stir-Fry

 

Beef chow mein

BEEF CHOW MEIN

Ingredients
1 tablespoon Olive oil
1 medium brown onion, chopped
2 garlic cloves, crushed
600g grass fed beef mince (Any lean meat can be used.)
1 carrot, peeled, halved, thinly sliced
1 tablespoon wholemeal flour
1 cup water
350g packet fresh chow mein noodles NB1
1 bunch baby pak choy, trimmed, shredded
1/2 cup fresh peas
2 tablespoons vinegar
1/4 cup Red Wine

Method
Step 1

Heat olive oil in a frying pan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.
Step 2
Add carrot. Cook, stirring for 5 minutes or until carrot starts to soften. Add flour. Cook, stirring, for 1 minute. Stir in stock. Season with pepper. Bring to the boil. Reduce heat to medium-low. Simmer, stirring occasionally, for 10 minutes or until sauce thickens slightly.
Step 3
Meanwhile, place noodles in a heatproof bowl. Cover with boiling water. Set aside for 3 to 5 minutes or until tender. Drain.
Step 4
Add pak choy, peas, vinegar and read wine. Cook, stirring occasionally, for 3 minutes or until pak choy is just wilted and peas are tender. Add noodles. Toss to combine. Serve.

 

NB1 Some diabetics find that pasta can affect their sugar. Try a Pasta substitute.

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

Also it has been claimed that day old pasta has a lower GI due to the fact that starch turns into resistant starch and thus a lower GI. The same has been claimed for rice.

Is reheated pasta less fattening?

But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called “resistant starch”.

It’s called “resistant starch” because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.

So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.

http://www.bbc.com/news/magazine-29629761

 

 

 

20 ingredients fried rice with vegetables 1           20 ingredients fried rice with vegetables 2

20 INGREDIENTS STIR FRY

THE INGREDIENTS
Onion
garlic (ONLY good garlic)
ginger
Olive oil

THE VEG (all diced)
green capsicum
red capsicum
carrot
celery
corn cobs (cut out the kernels)
mushrooms
can bamboo shoots
can chestnuts
cabbage
peas
Almond nuts

Left over rice or Quinoa NB1

Any other vegetables available

MEAT

Fresh or leftover chicken and/or other lean meat

Left over rice or Quinoa NB1

Apple cider vinegar

NB1 Quinoa is often suggested as a substitute for rice, while it relatively low GI it is at the top end of low.  Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

https://authoritynutrition.com/11-proven-benefits-of-quinoa/

Kodri (also known as Foxtail Millet, Varai, Varagu, Khododhan, Kodra, Kodon, or Paspalum scrobiculatum) is a couscous-like / rice-like grain which is commonly eaten in India (largely grown in Gujarat, Maharashtra, Madhya, Pradesh, Andhra, Pradesh, Tamil Nadu, Odisha and Bihar) – and it’s delicious!

https://www.google.com.au/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=KODRI

It is claimed the recooking cooled rice increases the fibre (the resistant starch in rice), I think that it is more likely that the soluble starch has gone down the sink. But there is some science behind the claim:-

http://www.eurekalert.org/pub_releases/2015-03/acs-nlr021915.php#.VROD4KHwLTQ.facebook

http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

 

 

Using broad beans 1          Using broad beans 2           Using broad beans 3           broad-bean-time-3

BROAD BEANS

In warmer climes of the southern hemisphere broad beans will soon be in season her are some suggestions to inspire you.

* QUINOA, AVOCADO AND BROAD BEAN SALAD NB1 NB2
* LEEK, MUSHROOM AND ROAST CAPSICUM AND EGG WHITES

* 20 VEGETABLE STIR FRY

* STEAMED BROAD BEANS AND ASPARAGUS

 

NB1 Avocado is high in fat and low in fibre and may not be suitable for all diabetes. If this affects you leave it out

NB2 Quinoa is often suggested as a substitute for rice, while it relatively low GI it is at the top end of low.  Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

https://authoritynutrition.com/11-proven-benefits-of-quinoa/

 

stir fry

VEGETARIAN STIR FRY

So I went out into my garden and picked broad beans, silver beet, Tuscan kale, Warrigal green spinach, Asian mint and stir-fried them with marinated tofu and organic soba noodles. Yummy. Almost self-sufficient!

Red Lentil Dahl

RED LENTIL DAHL

My 9 step method.
1. Heat EV Olive oil in a large pan and lightly saute 2 red onion and 1 brown onion chopped with a chopped green chilli, 1 tablespoon of brown mustard seeds, 1 teaspoon ground turmeric, 1 teaspoon freshly milled coriander, 1/2 teaspoon freshly milled coriander, and 1 teaspoon freshly milled cumin seeds. Add 1 teaspoon cumin seeds whole, mix.
2. Grate in 1 good large garlic clove or 2 small ones. Mix.
3. Grate in 2 cm ginger root, stir.
4. Wash and rinse 2 cups red lentils. Stir into the pot
5. Add 2 x chopped tomatoes (or 1 tin tomatoes fresh is best)
6. Stir and cook on the stove for 15 minutes or on low pressure in a pressure cooker, natural release.
7. Check for done-ness and cook longer if needed. Should not be mushy.
8. Grate in 1 clove garlic and stir.
9. Add chopped tomato and chopped mint on top and sweet paprika sprinkled.

Serve with cucumber, garlic and mint, some Basmati  rice (cook rice in usual manner but add 1/2 teaspoon turmeric) or as part of indian/Sri Lankan feast.

Greek Yoghurt can be added if you require a creamy taste.

Stir fry with sesame seeds

STIR FRY VEGETABLES AND TUFU WITH SEASAME SEEDS

Method.

  • Fry the tofu pieces in olive oil and some tamari and garlic/ginger crushed.
  • Set aside.
  • Fry onion, garlic, ginger, all other veg in olive oil until just cooked. (Except for the spinach and broccoli)
  • Add extra garlic ginger 5 minutes before, then stir through broccoli, cook for 2 minutes, then spinach till just wilted.
  • You can cook up some Pad Thai or rice noodles and stir through at end.

 

TOFU STIR FRY ASIAN GREEN, CHILLI AND LEMONGRASS

Ingredients

  • olive oil spray
  • 400g firm tofu, diced in 2cm cubes
  • 1 lemongrass stalk, trimmed, white part finely chopped
  • 3 cloves garlic, thinly sliced
  • 1 long red chilli, seeded, finely chopped
  • 2 medium carrots, peeled, cut in thin matchsticks
  • 1 red capsicum, seeded, thinly sliced
  • 1 bunch choy sum, trimmed
  • 1 bunch Chinese broccoli, leaves and stems separated
  • 2 tablespoons reduced-salt tamari
  • 2 teaspoons Olive oil
  • 2 cups steamed brown rice, to serve

 

Instructions

  1. Spray a large wok with olive oil and set over high heat.
  2. Add tofu in batches; stir-fry for 2–3 minutes, or until golden brown. Remove tofu from wok and set aside.
  3. Return wok to high heat and spray lightly with olive oil.
  4. Add lemongrass, garlic and chilli; stir-fry for 30 seconds, or until fragrant.
  5. Add carrot and stir-fry for 2 minutes; add capsicum and stir-fry for 1 minute.
  6. Add Choy sum, broccoli leaves and stems, and 2 tablespoons water; stir-fry for another 2–3 minutes, or until vegetables are tender yet crisp.
  7. Return tofu to wok.
  8. Add tamari and olive oil; toss until well combined and heated through.
  9. Divide rice among plates; top with stir-fry. Serve immediately.

Chinese stir-fry of beef & 9 vegetables 3       Chinese stir-fry of beef & 9 vegetables        Chinese stir-fry of beef & 9 vegetables 2

CHINESE STIR FRY

Chinese stir-fry of beef & 9 vegetables served on Basmati rice! Tonight we will eat the leftovers re-heated in the microwave.

The 9 vegetables I used in it were:

Onion
Carrot
Celery
Mushrooms
Zucchini
Cucumber (green)
Capsicum
Snow Peas
Bean Sprouts

It was flavoured with finely sliced fresh ginger, a finely sliced large garlic clove, 2 Star anise, 1/2 teaspoon 5 spice, soy sauce, sesame oil & sherry!

 

STIRFRY WITH ALMONDS AND CASHEWS

INGREDIENTS

  • 2 tsp Olive oil
  • 350 g Any lean meat fillet, thinly sliced, visible fat removed
  • 1 stalk lemongrass, white part only, thinly sliced
  • 2 Tbs cashews
  • 2 Tbs whole almonds
  • 2 green onions, cut into 3cm lengths
  • 4 C sliced mixed vegetables e.g. carrots, bok choy, snow peas, capsicum
  • 1 long red chilli, thinly sliced
  • 1 Tbs lime juice

INSTRUCTIONS

  1. Heat the oil in a wok or large non-stick frying pan e.g. stoneware
  2. Stir fry the meat in batches until browned then remove and keep warm
  3. Add the lemongrass, cashews, almonds, green onions, vegetables and chilli and cook for 3-4 minutes or until the lemongrass is soft
  4. Return the pork to the wok, along with the combined lime juice.
  5. Cook for a further 3 minutes then serve immediately with noodles

Adapted from wwww.nutsforlife.com.au

Home grown 1        Home grown 2

100% Home grown! Everything in this stir fry is home grown, goat, broccoli, turnips, purple & green cabbage, coloured silver beet, rocket and stinging nettle.

Simple lunch

Simple lunch bean sprouts and left over chicken.

Some say Sprouts are healthy and are even better than dried beans.

It does make sense, if anything it would be other way round because:-

Pre-digested foods refer to the foods that have been pre-digested for us either by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest.

Sprouting refers to the process of germinating seeds to be eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms.

http://www.thefitindian.com/sprouts-for-weight-loss/

 

PORK STIR FRY

4 – 6 people

INGREDIENTS:

500gm lean pork mince
1Tb Extra Virgin Olive Oil
1 Tb curry powder
1Tb fresh ginger, julienne
1 long red chilli, sliced, plus extra to serve
1 bunches gai lan (or any Asian green), roughly chopped
1 cup flat mushrooms
1 cup beansprouts, plus extra to garnish
egg to combine
1Tb crushed peanuts to garnish

INSTRUCTION:

  1. Heat a stoneware fry pan with the oil. Cook the pork mince for 5 minutes, breaking up with a spoon.
  2. Add in the KEEN’s curry powder, ginger, chilli and cook for 1 minute.
  3. Add in the Asian greens, mushrooms and stir cook a further for 2-3 minutes along with a splash of water to help steam the vegetables.
    Add in the bean shoots and cook for 2 minutes until warmed through. Remove from the heat and divide evenly amongst serving bowls. Scatter with extra bean sprouts, crushed peanuts and red chilli.