Healthy-meals-2

Brazilian-Style Beef Rump With Chargrilled Vegetables Recipe

If you’re a fan of My Kitchen Rules, then you’ll remember the hilarious duo – and grand-finalists – that was Jac and Shaz. Teaming up with SHESAID, the two chefs are sharing one of their healthier, but equally as tasty, beef recipes.

RELATED: Chicken Quesadilla With Charred Lime And Mango Salsa

Accompanied by chargrilled vegetables, this Brazilian-style beef rump dish is super quick and easy to whip up mid-week and will tantalise any taste buds.

Ingredients

600g thinly sliced beef rump strips, fat trimmed

Garlic paste

4 cloves garlic

2 tsp of sea salt flakes

4 tbsp of extra virgin olive oil

2 small zucchini, sliced thinly lengthways

1 red capsicum, quartered, seeds and stem removed

200g button mushrooms

12 sprigs thyme, plus 1 tbsp of leaves

Method

1. Place the beef on a plate and allow the meat to reach room temperature while you prepare the garlic paste. Place garlic and salt in a mortar and pestle and grind to a fine paste, add oil and stir to combine. Spread beef with a little garlic paste on both sides.

2. Preheat a char grill over high heat and cook beef for 4-5 minutes per side, depending on thickness, for medium-medium rare. Allow to rest, slice to serve.

3. Place vegetables in a large bowl with remaining garlic paste, thyme sprigs and leaves. Cook vegetables on the same grill while the beef is resting, turning regularly until golden with some grill marks.

4. Serve sliced beef with char grilled vegetables and extra sprigs of thyme.

Recipe courtesy of betteronbeef.com.au

Spicy Pumpkin Soup Recipe

Warm your soul and delight your taste buds with this spicy pumpkin soup recipe! It’s super easy to whip-up if you’re pressed for time and can be frozen in batches to enjoy throughout the week. Cooking for more than one? It’s the ideal family meal that the littlies will love when accompanied with warm, crusty bread.

RELATED: Corn And Zucchini Fritters With Poached Eggs Recipe 

Serves 4

Ingredients

1 red onion, chopped

3 garlic cloves, crushed

2 (300g) golden delight potatoes, peeled, chopped

1kg butternut pumpkin, peeled, chopped

1/4 tsp dried chilli flakes

2 tsp ground coriander

1 litre salt-reduced chicken stock

1/2 cup pure cream

Pure cream, chopped fresh chives and toast, to serve

Method

  1. Heat oil in a saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 minutes or until onion has softened.
  2. Add potato and pumpkin. Cook, stirring occasionally, for 5 minutes or until potato starts to brown. Add chilli and coriander and cook for 1 minute or until fragrant.
  3. Add stock. Cover, then bring to the boil. Reduce heat to medium-low and then simmer for 10 to 12 minutes or until potato and pumpkin are tender. Set aside for 2 minutes to cool slightly.
  4. Blend in batches until smooth. Return to pan over low heat and stir in cream. Cook for 1 minute or until heated through. Season with pepper.
  5. Divide between bowls, top with cream and chives and serve with crusty bread if desired.

Recipe via Taste

Poached Salmon With Dill And Crème Fraiche Recipe

Salmon is an Autumn delicacy. Sure, it’s available all year round, but it comes at it’s best in the cooler months. So, to make the most of the new season, award-winning chef Guillaume Brahimi has provided us with this poached salmon, dill and creme fraiche recipe that’s so tasty you’ll never want to eat plain fish again!

RELATED: Clean Spaghetti Bolognese With Zucchini Noodles Recipe

Ingredients

4 x 180 gm salmon portions (pin boned)

Poaching liquid

2 lt fish stock

1 tsp white pepper corn

2 eshallots

Dill and crème fraiche sauce

100 ml white wine

2 tbsp white wine vinegar

2 eshallot

200 gm crème fraiche

1 bunch dill (chopped)

6 heads baby fennel (cut in quarters)

Method

  1. Place fish stock, eshallot and white peppercorns into roasting pot. Place on high heat and boil.
  2. Add fennel quarters then reduce the roasting pot to a simmer and cover with the lid. Cook for 20 minutes or until it is just soft. Remove the fennel pieces from the pot and put into a warm place.
  3. Place the salmon in the roasting pot in the simmering pot and cover with the lid. Leave for 5 minutes then check if ready.
  4. Whilst salmon is cooking, place saucepan on heat add eshallots and sweat, then add white wine and white wine vinegar. Reduce the heat by a third and add crème fraiche.
  5. To finish, bring the saucepan to the boil and then turn off and add dill. Sauce the salmon with the crème fraiche emulsion and serve with fennel.

Recipe courtesy of Tefal

Tomato, Pickled Radish And Blood Orange Salad Recipe

With the cooler months fast approaching, it’s time to make the most of the salad season while you still can. This blood orange salad recipe is like summer in a bowl: fresh, bright and pairs perfectly with a glass of bubbles!

RELATED: Easy Prawn And Avocado Wraps

Ingredients

Salad

1 bunch radish

1 punnet baby radish

50 ml white balsamic

1 teaspoon sea salt

500g heirloom tomatoes, randomly sliced

2 blood oranges

¼ cup mint leaves, picked

¼ cup basil leaves, picked

2 balls buffalo mozzarella

Method

  1. Using a mandolin, finely slice the radish. Halve the baby radish and place both into a bowl with salt and white balsamic. Marinate for 30 minutes.
  2. Peel the blood oranges with a small knife and remove the segments using a v-cut. Squeeze out the excess juice and retain.
  3. For the dressing, combine blood orange juice, white balsamic, olive oil and season to taste.
  4. Strain the liquid from the radish, combine with tomato, orange segments, and herbs. Gently toss with half of the dressing.
  5. Place onto a serving plate, top with torn mozzarella, remainder of the dressing, cracked pepper and a few more mint leaves.

Recipe via Minchinbury Wines

Crispy Goat’s Cheese Salad Recipe

Goat cheese, or chèvre, is high in flavor and low in fat. It is higher in calcium and protein than its brothers made from cows milk. This goat cheese salad is great to accompany a large meal for the family, or to enjoy on your lunch break.

RELATED: Brown Rice, Asparagus and Goat Cheese Salad Recipe

Ingredients

16 oz. Goat cheese

1/2 cup all-purpose flour

2 eggs, lightly beaten

1 cup bread crumbs

Olive oil for frying

4 cups of small-leafed greens (baby spinach leaves, arugula or loose leaf lettuce)

6 fresh figs, quartered

Salt and pepper

Method

  1. Using your hands, mould the goats cheese into tiny balls (no larger than half an inch in diameter). Put your flour in a small bowl, or on a plate, and roll the goats cheese balls, coating them evenly in the flour.
  2. Transfer your goats cheese balls to the lightly beaten eggs, coating them in the mixture.
  3. Next, pour your bread crumbs onto a plate or into a bowl, then cover your goats cheese balls in the crumbs.
  4. Heat oil in a small skillet on medium-high heat (you should only need to use around a 1/4 cup – you don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside.) Put the crumbed goats cheese balls in the frying pan and cook on all sides, rotating as required to cook evenly. You don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside. You can cook several balls at a time if you have the room, just make sure you always test one first. Once fried, transfer to paper towel on a plate and set aside.
  5. Put leafy greens and figs in a bowl. Add goats cheese balls and serve. Season with salt and pepper, if required.

Image via yuppiechef.com

Refreshing Kale Salad with Honey Vinaigrette

Since we’re already in the midst of spring, this gives us all an excuse to embrace light and tasty meals in the lead-up to warmer weather. Not only are salads quick and easy to whip-up, but they can be customised to your own individual liking and dietary requirements.

Try this baby kale and honey vinaigrette salad which is perfect for lunch, or even serve as an appetiser or healthy snack between meals.

RELATED: Check out the 3 Winter-Inspired Salads here

Ingredients

1 cup baby kale leaves

2 Asian pears, sliced

1 cup black grapes, halved

1/3 cup sugar

1/2 cup walnut halves

1/3 cup Gorgonzola cheese, crumbled

Dressing:

2/3 cup canola oil

1/2 cup honey

1 tablespoon lemon juice

3 tbsp apple cider vinegar

1/2 tsp dry mustard

1/4 tsp white pepper

1.5 tsp salt

1 tablespoon onion

Method

  1. Start off by candying the walnuts, and place 1/3 cup of sugar to saute in a small pan over medium-high heat. When the sugar starts to melt around the edges, add the walnuts and mix well.
  2. Stir the nuts around every few seconds to avoid sticking on the base of the pan. Allow the sugar to caramelise, but don’t let it burn. Pour the nuts on a non-stick mat and allow to cool.
  3. For the dressing, place the rest of the ingredients into a blender and purée.
  4. In regards to the rest of the salad, toss together the kale, pear slices, graces, Gorgonzola and candied walnuts, then pour the dressing over and toss again.

Image and Recipe via The Kitchen Mccabe

Sweet Potato and Tofu Burger Recipe

Love a burger that satisfies your junk food craving but is actually good for you? We all do! Here’s the recipe that will make you feel like a burger queen.

Ingredients

1 sweet potato

1/3 block of extra firm tofu (from a 14 oz package)

1 tablespoon tahini

2 teaspoons maple syrup

1 teaspoon minced rosemary

1 teaspoon paprika

1 clove garlic, minced

a few pinches of salt

A few grinds of pepper

About 1/2 bread crumbs or panko

Slider or regular hamburger buns

Hamburger fillings: avocado, onion, arugula – whatever you like!

Method

  1. Preheat oven to 425 degrees F.
  2. Peel and bake sweet potato, then mash in a large bowl.
  3. Crumble firm tofu with your hands, into bowl of mashed sweet potato and combine with a fork.
  4. Mix in tahini, maple syrup, garlic, rosemary, paprika, salt & pepper.
  5. Using hands, mould mixture into patties.
  6. Put breadcrumbs or Panko on a plate and coat the outside of each patty with crumbs.
  7. Bake patties for 15-20 minutes or until edges are brown and crisp. You could also pan-fry the patties, however, you run the risk of them falling apart.
  8. Serve with fillings.

Image via Yummly

Beet And Black Bean Burger Recipe

Vegetarians rejoice! This beet and bean burger is an easy, tasty, healthy meal for you and the kids. Black beans are a great source of fiber and protein, and beets are high in antioxidants, vitamins and minerals. The burger has a nice texture and makes a great balanced meal when served with salad.

Serves 6

Ingredients

3 large red beets (1 pound), diced

½ cup brown rice (raw)

1 yellow onion, diced

3-4 garlic cloves, minced

1 can black beans, drained and rinsed

1/2 juiced lemon

1 tbsp olive oil

2 tbsp parsley

1 teaspoon coriander

½ teaspoon thyme

2 tbsp all-purpose flour

Slices of Provolone cheese to serve

Method

  1. To cook rice, bring a pot of water to the boil and add rice and a pinch of salt. Simmer for approximately 35 minutes. Drain and put aside.
  2. Heat a skillet over medium-high heat with oil to grease. Cook diced onion, then stir in beets. Cover and cook until beets are tender, stirring occassionally. Add garlic and cook for further 30 seconds.
  3. Empty the drained black beans into a large bowl and mash them a bit. Add the cooked rice, beet/onion mixture, lemon juice, olive oil and parsley, coriander and thyme. Combine. Add salt and pepper if necessary. Add the flour and stir until flour is completely mixed.
  4. Heat a skillet over high heat. Add some olive oil to coat the bottom of the pan. Using clean hands, scoop a handful of mixture and flatten into a burger-pattie shape in your hands. Place patties in pan and reduce to medium heat. Cook for 2-3 minutes on each side. Place provolone cheese on hot pattie to melt.

To serve, place beet and bean patty between wholemeal burger buns and add your choice of salad. Tomato and lettuce recommended.

Bon Appetit!

Stir-Fried Asian Greens With Tofu Recipe

The method of stir frying has a lot going for it because it is super fast – with most being prepared in less than 15 minutes. It is also super easy and healthy to boot. Stir frying allows lots of ingredients to maintain their nutrients.

Serves 4

Ingredients

1/2 cup tamari (wheat free)

1/2 cup freshly squeezed lemon juice

1 tbsp freshly grated ginger

1 block firm tofu, cut into 2cm cubes

Olive oil spray

1/2 cauliflower, chopped

1 bunch broccoli, chopped

2 carrots, sliced

2 spring onions, chopped

1 red capsicum, sliced

1 cup snow peas

1 cup mushrooms, sliced

Method

  1. In a large, shallow bowl, whisk together tamari, lemon juice and ginger. Add tofu and marinate in the fridge for at least one hour.
  2. Spray a heated wok with oil and toss in cauliflower, broccoli, carrots, onions, capsicum and marinated tofu, and cook over high heat, stirring frequently.
  3. Add snow peas, mushrooms and marinade from the tofu. Stir frequently. Allow to cook for a few more minutes until vegetables are tender, but not soft. Dish up with a spoonful (1/2 cup) of brown rice.

Recipe via The Healthy Mummy

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