HEALTHY PROTEINLean Protein is what you want here. White fish, chicken, kangaroo (if thats your jam) and lean beef cuts.Make dinner in under 30 minutes with this Quinoa black bean and beef salad. Black beans, quinoa, fresh capsicum and onions, tossed in a tangy vinaigrette then served with yummy sirloin steak. It’s a delicious and healthy main meal combining lean protein and fresh veggies.Black Bean Quinoa Salad with Steak
-2 teaspoons coconut oil,
-4 teaspoons of olive oil
-1/2 teaspoon pink himalayan salt, divided
-1 small birds eye chilly (use according to how hot you like your food)
-1/4 teaspoon freshly ground black pepper
-2 lean sirloin steaks
-Juice from half a fresh orange
-2 tablespoons red wine vinegar
-1/2 teaspoon ground cumin
-1/4 teaspoon honey
-1 1/2 cups cooked quinoa (certified gluten-free if necessary)
-1 cup unsalted black beans, rinsed and drained
-3/4 cup chopped capsicum
-1/4 cup chopped fresh oregano
-1/4 cup thinly sliced onions
-1 1/2 cups baby spinach leaves
-1 ripe peeled avocado, sliced
- Combine 2 teaspoons of coconut oil, 1/4 teaspoon salt, chopped chilly, and black pepper; rub evenly over steaks.
- Heat a grill pan over medium-high heat. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steaks diagonally across the grain into thin slices.
- To make dressing, combine 4 teaspoons of olive oil, remaining 1/4 teaspoon salt, juice, red wine vinegar, cumin and honey in a large bowl, stirring with a whisk.
- Combine cooked quinoa, beans, capsicum, oregano, green onions, and spinach in another bowl. Then, drizzle dressing and toss to coat.
- Divide quinoa mixture evenly among 4 shallow bowls; top evenly with steak and avocado.
HEALTHY CARBSHealthy carbs include wholegrain, rye, buckwheat, quinoa, brown rice, sweet potato (not white potatoes), pumpkin, parsnips… just to name a few. White starchy items are not your friend, they're high GI, which up’s your insulin levels, which then ups your fat storage. We don't want that.One thing I get asked ALL THE TIME, is how to kick carb cravings. Well here is one of my healthy alternatives to satis-fry these cravings. Baked parsnip fries! By using parsnips (or sweet potato as well) instead of those starchy potatoes you’ll cut the carbohydrates content in half, fill yourself up of healthy complex carbs, and also get some additional fibre in. Prep is a breeze since the recipe uses only 4 ingredients!Paprika Parsnip Fries
- 1 parsnips (or sweet potato)
- 1 tablespoon coconut oil or coconut oil spray
- 2 teaspoons paprika
- Salt and black pepper to taste
- Preheat the oven to 200 degrees C.
- Wash and cut the ends off of your parsnips. Cut them into strips to make fries. Place them on a lined baking sheet and drizzle/spray the oil over them. Season with the paprika, salt and pepper and toss to combine.
- Bake for 20-25 minutes, until soft on the inside and slightly crispy on the outside.
- Try not to accompany your fries with sauces, this will defeat the whole purpose of having a healthy alternative. Aioli, tomato, bbq, pesto and other sauces that are circulating in your brain right now - all full of additional hidden sugars/preservatives. Train yourself to be strong in the sauce department… you don’t need them! It’s not cool to be saucy.
HEALTHY FATRaw nuts, avocado, salmon, coconut oil, fish oil… these are the types of healthy fats you want consistently in your diet. Try and stay away from things like cheese, milk, fatty sauces and animal fat like chicken skin, pork crackle, bacon strips etc.Try this baked salmon and dill recipe. With just six ingredients, prep and cook doesn’t get simpler than this, plus, you can say bye bye to those nasty sauces we tend to use on our food to add flavour! No need here…Baked Salmon with Dill
- 4 salmon fillets (about 1 inch thick)
- Coconut oil cooking spray (I prefer this oil to cook with instead of olive oil)
- 1 1/2 tablespoons finely chopped fresh dill
- 1/2 teaspoon pink himalayan salt
- 1/8 teaspoon freshly ground black pepper
- 4 lemon wedges
- Preheat oven to 180°C.
- Place fish on a baking sheet and lightly coat salmon with coconut oil cooking spray. Sprinkle fish with dill, salt, and pepper.
- Bake at 180°C for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
- Serve with lemon wedges and a delicious green salad (I wouldn't put avocado in my salad with salmon … although they’re all good fats, you still dont want to overload).