Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

Level 1, 377 New South Head Road
Double Bay, NSW, 2028
Australia

+61434109922

Stephanie Malouf | Accredited Practicing Nutritionist

Screen Shot 2015-08-21 at 3.50.01 pm.png

Conscious Recipes

Sweet Potato Chips With Rosemary & Feta

Stephanie Malouf Nutrition

Serves 4

INGREDIENTS

  • 1 large sweet potato,
  • 1.5 Tbsp coconut or extra virgin olive oil
  • 1/4 cup feta cheese
  • 2 tbs fresh or 1 tbsp dried rosemary 
  • Pinch of salt & pepper

METHOD

01: Pre-heat the oven to 200 degrees celsius 

02: Cut the sweet potato into wedges, approximately 1 inch thick. 

03: Place the wedges onto a backing tray lined with baking paper and evenly pour over the oil and sprinkle on top with the rosemary, salt and pepper.

04: Use your hands to mix it all together making sure the wedges are all covered in the oil and seasoning.

05: Bake in the oven for 35-40 minutes or until golden and cooked through

06: Transfer onto a serving platter and finish with a sprinkle of feta cheese and serve warm

Also try with cinnamon sprinkled over instead of rosemary!

 

 

 

Crab & Enoki Mushroom Omelette

Stephanie Malouf Nutrition

Serves 3

Cooking time: Under 30mins

INGREDIENTS

  • 4 eggs
  • 230g wild blue swimmer crab meat (ready to eat)
  • 1 heaped tbsp fresh ginger, grated 
  • 2 tsp fish sauce 
  • 1 tsp tamari
  • 3 spring onions, diced
  • 200g enoki mushrooms
  • 2 tbsp Coconut oil 
  • 1 big handful bean sprouts

Instructions

01: Add 1 tbsp coconut oil to a non stick pan (with approx a 10 inch base) on medium heat and add the ginger, spring onions and enoki mushrooms. Sauté until soft. Transfer to a plate and leave to the side

02: In a small bowl, crack the eggs and add the tamari and fish sauce and use a fork to lightly wisk the eggs until combined.

03: Using the same saucepan used to cook the veggies, turn onto medium heat and add the remaining tablespoon of oil and spread evenly over the base of the pan

04: Pour in the eggs mixture and turn the saucepan making sure the whole base is covered in a thin layer of the egg mixture, like a pancake. Cover with a lid and let it cook for a few minutes. 

05: Remove the lid and turn the pan again trying to move any raw egg siting on the top to the edges. Cover and cook for a few more minutes until cooked through

06: Using a spatular, carefully unstick and lift the egg from the bottom of the pan and slide onto a serving platter.

07: Place the cooked mushrooms mixture into the centre and then stack the crab meat on top

08: Fold the edges of the egg omelette into the centre, covering the filling, so its like a wrap

09: Top with the bean sprouts and finish with a sprinkle of chopped spring onion and chilli

Serve with a salad, steamed asian greens or on top of some Ginger & Turmeric Cauliflower Rice

Lemon Chicken With Artichokes & Olives

Stephanie Malouf Nutrition

Serves 4-6
Prep + Cooking time = 30 mins

  • 600g chicken thighs
  • 2 x 400g tinned artichoke hearts, sliced into halves 
  • 1/2 cup mixed olives
  • 2 tbsp capers 
  • 1 whole onion (red or white), sliced
  • 250g (1 cup) Chicken Bone Broth or good quality stock  (I use GOOD BONES Organic Bone Broth) 
  • 1 tbsp coconut oil
  • 1 large garlic clove or 2 small cloves, crushed
  • 1 lemon, sliced
  • 5 sprigs of fresh thyme 
  • 2 heaped tsp of fried oregano 
  • Pinch of pepper

01. Add the coconut oil to deep non-stick saucepan or pot and add the chicken thighs. Brown all the sides but don't cook completely through.

02: Remove from the pot and leave to the side

03: Add the onion and sauté until golden. 

04: Add the garlic, herbs, sliced lemon, capers, artichokes and olives and sauté together for about 3-5 minutes, scraping up all the browned bits sticking to the bottom of the pan. This is the flavour!

05: Add the bone broth or stock and the chicken fillets back in.

06. Reduce the heat to a light simmer and leave to cook for an extra 10-15 minutes allowing some of the broth to evaporate, the juices to thicken and the chicken to finish cooking through.

Serve on top of a big bowl of my Creamy Low Carb Cauliflower Rice

If you have time, marinate the chicken overnight or a few hours before in the garlic, herbs and sliced lemon or more flavour. When ready to cook, pull out the chicken and brown it off in step one. Then then add all the herbs, lemon and juice in the marinating dish in step 4.

 

 

Dukkah Crusted Chicken Strips

Stephanie Malouf Nutrition

Serves 4

Ingredients

  • 2 egg whites, lightly beaten
  • 500g chicken breast/tenderloins

Dukkah Spice (yields 1¼  cups)

  • 1 cup almonds
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 1 tablespoon sesame seeds
  • 1 tsp salt flake
  • ½ tsp white pepper

Alternatively buy a pre-made one. Check to make sure there isn't any added preservatives or sugar. I like The Olive Branch Dukkah blends which you can buy from Harris Farm. Product image below. 

Method: 

01: Preheat oven to 220 degrees - 200 fan forced

02: Add the Dukkah ingredients to the food processor and process until almonds are crushed and the ingredients are well combined 

03: Whisk the egg whites in a large bowl 

04: Add the chicken and toss well to ensure each piece is coated in the egg white

05: Line a baking tray with baking paper and sprinkle some of the dukka spice onto it

06: Lay down the chicken tenterloins & sprinkle more of the spice on top

07: Push the spice firmly into the chicken and make sure each piece is well coated

08: Place the tray into oven and cook for approximately 20 minutes or until golden and crispy (time will vary depending on thickness of chicken).

 

 

Lemon & Herb Crusted Chicken

Stephanie Malouf Nutrition

Serves 4

INGREDIENTS

  • 4 chicken breast fillets
  • 1/2 cup almonds
  • ¼ cup parsley, packed
  • 2 tsp thyme
  • 1 tsp lemon zest, grated
  • 2 Tbsp lemon juice
  • 2 Tbsp Dijon mustard
  • Pinch of salt

METHOD

01: Preheat the oven to 200 degrees celcius or 180 degrees fan forced

02: Combine lemon juice and Dijon mustard in a small bowl and set aside.

03: Add the almonds, thyme, parsley, lemon zest and salt to a food processor and blitz until crumbed and combined

04: Coat the chicken breasts in the lemon and Dijon mixture and place down onto a baking try lined with baking paper

05: Spoon the almond and herb mixture over each chicken breast and press down firmly 

06: Cook for approximately 15-20 minutes or until golden and crispy (time will vary depending on thickness of chicken). If it's not crispy, finish under the grill for a couple of minutes.

Gluten Free, Dairy free, Egg free, Sugar Free

Chicken Souvlaki With Lemon, Garlic & Oregano

Stephanie Malouf Nutrition

Makes 6 Skewers - 3 Serves

INGREDIENTS

  • 600g Chicken Breast cut into chunks (ask your butcher to do this for you)
  • 6 skewers
  • 1 large spanish onion, chopped into chunks
  • 1  capsicum, chopped into chunks
  • 1  green capsicum, chopped into chunks
  • 2 tbsp dried oregano
  • Juice of 2 lemons
  • 2 garlic cloves, crushed
  • Sprinkle of Himalayan salt & cracked pepper

METHOD

01: In a bowl combine the chicken, garlic, lemon juice and oregano. Cover and leave in the fridge to marinate for at least 30 mins. The longer you leave it the better the flavour.

02: Run the skewers under the tap to wet them  (this prevents them from burning when on the BBQ) then thread the veggies and chicken, alternating with each peice. Aiming for approx 100g on each skewer.

03: Place the skewers on a hot BBQ and cook each side for approx 3-4 mins or until cooked through.

04: Serve with some cooked veggies or a salad. Why not stay in theme and serve with this yummy Greek Salad!

 

 

Moroccan Spiced Chickpea & Roasted Eggplant Salad

Stephanie Malouf Nutrition

Serves 6

 Gluten free, dairy free, sugar free, Low GI

INGREDIENTS

Salad - Part 1

  • 1 eggplant
  • 1/2 Spanish onion
  • 2 tsp extra virgin olive oil
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • Pinch of pepper & salt

Salad - Part 2

  • 400g Tin of Chickpeas
  • Juice of ½ lemon
  • 1 tsp extra virgin olive oil
  • 2 handfuls of baby spinach
  • 1/2 bunch of mint, leaves picked
  • 1/2 bunch of parsley, leaves picked
  • Seeds of ½ a pomegranate

Dressing

  • 2 tsp tahini
  • Juice of half a lemon
  • Tbsp warm water (add more for a thinner consistency)
  • Pinch of salt
  • Garlic clove, crushed

METHOD

01: Preheat the oven to 200 degrees celcius, fan forced

02: Cut the eggplant into 1 inch chunks and thinly slice the Spanish onion and place on a baking tray lined with baking paper

03: In a small bowl mix all the spices, salt and pepper together

04: Pour over the extra virgin olive oil and sprinkle over the spice mix and toss through until well combined

05: Cook for 25-30 minutes or until the eggplant is soft and leave to cool

06: Rinse and drain the chickpeas and add to a serving bowl with all the other ingredients in Part 2 and combine well

07: Add the ingredients in part in Part 1 to the salad bowl and combine well

08: Whisk together all the ingredients in the dressing. Pour over the salad and serve

 

Roasted eggplant salad.png

 

Quick & Easy Chicken Pho

Stephanie Malouf Nutrition

Serves 2-3 (Depending on how hungry you are!)

  • 1L Bone Broth (I use GOOD BONES) or good quality stock
  • 2 cups Asian greens, chopped
  • 1 big handful of bean sprouts
  • 2 inch knob fresh of ginger, grated
  • 2 whole star anise 
  • 1 cinnamon Stick
  • 1 brown onion, sliced into rings 
  • 1 small broccoli head
  • 300g chicken breast, thinly sliced 
  • 1 cup thin rice noodles (optional)
  • 1/2 cup fresh coriander 
  • Chilli to finish (optional)

01: Add the bone broth, ginger, cinnamon, star anise to a saucepan on medium heat and bring to a simmer. 

02: Simmer for approx 10 minutes or until the spices release their oils and it becomes fragrant. 

03: Add the sliced chicken, asian greens, broccoli, onion and rice noodles and cook for another 3 or so minutes until the veggies and noodles are soft and the chicken is cooked through. 

04: Remove from the heat and serve into large bowls. Top with the coriander, been sprouts and a sprinkle of chilli if you want to add some kick!

For Beef Pho, switch out the GOOD BONES Chicken Bone Broth with our Beef Bone Broth and use thinly sliced beef instead of chicken.

Tabouli With Mint & Cauliflower Rice

Stephanie Malouf Nutrition

The traditional tabouli recipe uses bulger wheat, a gluten containing grain which promotes inflammation, particularly when eaten in excess. Using cauliflower rice as a substitute not only makes this a healthy gluten free alternative but also low in carbohydrates and great for weight loss.. It tastes amazing too!

INGREDIENTS

  • 1 punnet of cherry tomatoes (250g), halved
  • 2 bunches of continental parsley, chopped 
  • 1 bunch of fresh mint, chopped
  • 3 spring onions, diced 
  • 1 small-medium sized cauliflower head
  • 1.5 Tbsp of extra virgin olive oil
  • Juice of 2 lemons 
  • Pinch of sea salt and pepper 

METHOD

01: Clean and cut the cauliflower into smaller chunks

02: Add to the food processor and blend until it forms a cous cous like consistency  

03: Transfer into a steamer pot and steam until its soft or add to microwave safe dish and cook covered for approx 3-4 minutes on high until soft. Set aside to cool...speed up the process by sticking it in the freezer.

04: Add to a serving bowl the chopped parsley, mint, spring onions, cooled cauliflower rice and mix together until well combined. 

05: Drizzle over the lemon juice, extra virgin olive oil, salt and pepper and give it another mix though before devouring. 

Serve with some protein such as fish, chicken, grilled haloumi, falafels or a piece of steak.

 

 

 

 

Ginger & Turmeric Cauliflower Rice

Stephanie Malouf Nutrition

Serves 4 people as a side

INGREDIENTS

  • 1 medium cauliflower head, yields approx. 4 cups of cauliflower rice
  • 1 Tbsp raw unrefined coconut oil
  • 1 leek, finely sliced
  • 2 garlic cloves, crushed
  • 1 Tbsp fresh ginger, grated
  • 1 tsp turmeric powder
  • 2-3 Tbsp tamari
  • Drizzle of tahini
  • Spring onion & sesame seeds to garnish

METHOD

01: Roughly chop the cauliflower into smaller chunks and add to a food processor. Pulse until it forms the texture of rice or couscous.

02: Transfer into a microwave safe container and cooked covered for 4 minutes or until soft.

03: Heat the coconut oil in a saucepan on medium heat and add the leek, ginger, turmeric and garlic. Cook until the leek becomes lightly browned and the ginger is fragrant.

04: Add the cauliflower and cook for a few minutes until well combined

05: Pour over the tamari and continue to mix through

06: Transfer onto a serving platter and finish with a drizzle of tahini, sprinkle of sesame seed and garnish with some spring onion

 

 
 


Low Carb Cauliflower Fried Rice With Scallops

Stephanie Malouf Nutrition

Serves 4 as a main

INGREDIENTS

  • 1 medium head of a cauliflower
  • 3 tsp coconut oil
  • 1 large carrot, diced
  • 1 large zucchini, diced
  • 1 cup of frozen green peas
  • 1 leek, slices
  •  1 Tbsp fresh ginger, grated
  • Spring onion and coriander to garnish
  • 1/3 cup tamari
  • 2 tbsp tahini
  • 400-600g scallops, You can replace this with any other protein such as chicken, fish, tempeh or beef.

METHOD

01: Roughly chop the cauliflower into smaller chunks and add to a food processor. Pulse until it forms the texture of rice or couscous. You can use a food grater instead of a food processor if you don't have one.

02: Transfer into a microwave safe container and cooked covered for 4 minutes or until soft.

03: Add the frozen green peas to a small bowl and pour over with boiling water and leave to defrost

04: Heat the coconut oil in a non stick saucepan on medium heat and add the leek, ginger, carrot, zucchini and cook until the leek becomes lightly browned, the ginger is fragrant and the veggies have softened. 

05: Add the cauliflower and green peas to the saucepan and cook for a few minutes until well combined

06: Pour over the tamari and continue to mix everything together

07: Transfer the cauliflower rice onto a serving platter and add  another tsp of coconut oil to the pan and cook the scollops for a couple of minutes on each side until cooked and place on top of the cauliflower rice.

08: Drizzle all over  the tahini and finish with a garnish of Spanish onion and coriander

 

 

 

Coconut Chia & Granola Cups (Dairy Free)

Stephanie Malouf Nutrition

INGREDIENTS

  • 1/4 cup chia seeds, white or black
  • 1 cup water or coconut water
  • 2 tbsp coconut yoghurt
  • 1 tsp honey or stevia to desired sweetness
  • 1/2 tsp cinnamon
  • 2 tbsp coco-nut granola or any other natural granola or muesli mix
  • 1 tsp shredded coconut to finish & berries

METHOD

01: To make the chia pudding, combine everything except the granola in a bowl and leave in the fridge covered overnight or for at least a couple of hours to set.

02: Once set, add half of the chia pudding to glass jar or cup,  layer with 2 tablespoons of the granola and then add the rest of the chia pudding on top. 

03: Finish with a sprinkle of shredded coconut and top with some berries.

Delicious for breakfast or as a healthy dessert!

 

 
 

COCO-NUT GRANOLA

Stephanie Malouf Nutrition

INGREDIENTS

  • 1/2 cup macadamia nuts
  • 1/2 cup almonds or walnuts
  • 1/2 cup cashews
  • 1/3 cup pepita seeds
  • 1/2 cup shredded coconut 
  • 2 cups rolled oats,
  • 1 tsp cinnamon + double it if you're like me and LOVE cinnamon
  • 1/2 tsp nutmeg
  • 1/3 cup coconut oil
  • 1/3 cup maple syrup - optional

METHOD

01: Preheat the oven to 140 degree celcius 

02: Melt the coconut oil in the microwave for approx 30-45 seconds

03: Add all the nuts onto a baking try lined with baking paper and roughly chop or crush them into smaller chucks

04: Add the rest of the ingredients to the tray and pour the coconut oil all over, using your hands to mix it all together really well.

05: Roast in the oven for 20-30 minutes or unil golden and crunchy

Pop's Summer Prawn Salad

Stephanie Malouf Nutrition

My beautiful friend Poppy Oneil is the queen of salads. She never ceases to amaze and inspire me with her salad creations that she just throws together without seeming to give too much thought. 

Every Monday night we alternate between making each other a healthy dinner at each others places. Last Monday night I was pretty excited to get served this bowl of amazingness! Like usual she stood there and effortlessly threw everything together whilst debriefing me on her weekend away at the Golden Door.

During the summer months there is nothing better than a fresh seafood salad and this one was so good I had to get her to share her recipe.

Enjoy!

Serves 2-3

INGREDENTS

PRAWNS

  • 12 raw prawns 
  • 1 tsp coconut oil
  • 1 x Lime
  • Chilli (fresh or chilli flakes) 
  • 2 tbsp fresh coriander, chopped
  • Salt and peper to taste

SALAD

  • 2 handfuls of bean sprouts
  • 4 handfuls Rocket
  • 10 Cherry tomatos
  • 1/2 bunch fresh mint, leaves picked
  • 1./2 bunch coriander, leaves picked
  • 1/2 cup mung bean sprouts 
  • 2 Spring onions, chopped
  • 1/4 cup roasted pepita seeds 

DRESSING

  • Fish sauce (approximately 1-2 tablespoons) 
  • Sesame oil or extra virgin olive oil (approximately 2 tablespoons) 
  • Tamari (approximately 2 tablespoons) 
  • Squeeze Lime
  • Pickled Ginger- Ginger slices and its vinegar marinade  (approximately 2 tablespoons) 

METHOD

01: Put the ingredients listed under prawns in bowl and leave to marinade for at least 2 hours, ideally overnight.

02: Put all the salad ingredients in a serving bowl

03: combine all the salad dressing ingredients in a bowl and set aside. 

04: Add the coconut oil to the frypan and cook the prawns until they start to turn pink (approximately 2 minutes each side). I like to splash a bit of Tamari and a good squeeze of lime. This helps to caramelise the prawns

05: Once the prawns are cooked, place them on top of the salad and pour over the dressing

Crispy Za'atar BBQ Chicken With Green Garlic Tahini Sauce

Stephanie Malouf Nutrition

This is Yotam Ottolenghi inspired recipe, one of my favourite chefs!

Serves 4-6 

INGREDIENTS

GREEN GARLIC TAHINI SAUCE

  • 2 cloves garlic, crushed
  • 1 bunch of fresh parsley, approximately 1 cup loosely packed
  • 1/4 cup tahini
  • ¼ cup fresh lemon juice
  • Pinch of sea salt
  • 1/2 cup warm water to thin
     

CHICKEN

  • 1 chicken cut into 4 or 6 pieces 
  • 2 red onions, thinly sliced
  • 2 cloves garlic, crushed
  • 1 lemon, thinly sliced
  • 1 cup GOOD BONES Chicken Bone Broth or good quality stock
  • 2 Tbsp Extra Virgin Olive Oil
  • Pinch of sea salt & Pepper
  • 2 tablespoons za’atar 
  • 1 Tbsp ground sumac
  • 1½ tsp ground allspice
  • 1½ tsp ground cinnamon
  • Seeds of 1/2 a pomegranate
  • 1 Tbsp sesame seeds

METHOD

01: Add to a food processor the garlic, parsley, tahini, lemon juice, salt and slowly adding the warm water, pulsing until it forms thin and smooth consistency. Add more water if needed. 

02: In a bowl, mix together the lemon, garlic, olive oil, bone broth and spices.

03: In a large resealable plastic bag add the chicken, onions, lemon and pour over the marinating mixture ensuring each chicken piece is well coated. Leave to marinade for at least 3 hours, ideally overnight.

04: Add the marinated Chicken to a hot BBQ on high heat and cook for 20 minutes or until cooked and crispy

05: Transfer the cooked chicken onto a serving platter and sprinkle over the pomegranate and sesame seeds and serve with the Green Tahini Garlic Sauce.

Poached Snapper with Tahini Sauce, Parsley, Crushed Walnuts & Pomegranate Seeds

Stephanie Malouf Nutrition

INGREDIENTS

SNAPPER

  • 8 snapper fillets
  • Sprinkle of salt

TOPPING

  • 1/2 bunch of finely chopped parsley
  • 1/4 Spanish onion or 1/2 small finely diced
  • 1/4 cup walnuts
  • 2 tsp extra virgin olive oil
  • juice 1/2 small lemon or ½ large lemon
  • Seeds of 1/2 a pomegranate

TAHINI SAUCE

  • 1/2 cup yoghurt (can use Greek, sheep’s or goats)
  • 2 tbsp tahini
  • Juice of 1 lemon
  • 1 garlic clove
  • Pinch of white pepper

INSTRUCTIONS

SNAPPER

01: Pre-heat the oven to 180°C

02: Line a baking tray with baking paper

03: Place the fish in the tray skin side down

04: Add warm water to the pan until the fish is almost covered

05: Cover with another sheet of baking paper and then seal the entire tray with foil & poach in the oven for 20 minutes

06: Remove and leave covered for another 10 minutes to cook through

07: Open the seal and leave to cool completely

08: Flip over onto a serving platter skin side up and peel off the skin

09: Sprinkle some salt over the fish

TAHINI SAUCE

01:  Combine all the ingredients together

02: Once the fish has completely cooled, smother over the top of each fillet

TOPPING

01: Dry roast the walnuts in a a pan on medium heat and then crush them

02: Combine with the parsley & Spanish onion in a bowl

03: Dress with the olive oil & lemon juice

04: Layer on top of the tahini sauce

05: Sprinkle over the pomegranate seeds

06: Serve at room temperature


 

Breakfast Bircher

Stephanie Malouf Nutrition

Serves 2

INGREDIENTS

  • 1/2 cup whole rolled oats
  • 3 tbsp chia seeds
  • 2 tbsp pepita seeds (can use any nut or seed)
  • 1 heaped tsp cinnamon
  • 2 tbsp. natural unsweetened yoghurt (dairy, almond or coconut)
  • 1 tsp of honey or natvia
  • 1 green apple, grated
  • 3/4 cup water
  • 1 tbsp shredded coconut (optional)
  • Sprinkle of nuts or seeds to finish

 

METHOD

01: Combine all the ingredients in a bowl

02: If the water doesn’t cover all the ingredients, add some more

03: Cover and leave in the fridge to soak overnight

04: Finish with a sprinkle of almonds and/or top with some berries (fresh or frozen) 

Vegetable Frittata

Stephanie Malouf Nutrition

Serves 4-6ppl main portion / 8ppl-10 snack portion

INGREDIENTS

  •  1 head of broccoli, cut into florets
  • 1 large Spanish onion, sliced
  • 1 zucchini, sliced
  • 1 cup sweet potato, chopped
  • 10 sprigs of thyme, leaves removed
  • 1 tbsp coconut oil
  • 8-10 large eggs
  • Pinch of salt & pepper

METHOD

  1. Preheat the oven to 180 degrees Celsius
  2. Add ½ tbsp coconut oil to a deep frying pan and stir fry the broccoli, sweet potato, onion, zucchini and thyme until cooked and golden in colour
  3. Grease a loaf tin, cake tin or deep saucepan with the rest of the coconut oil and add cooked veggies. Mix the veggies so they’re are evenly distributed
  4. In a separate bowl crack the eggs, season with a pinch of salt and pepper and whisk together.
  5. Pour the egg mixture over the veggies so they are all covered. If the veggies aren’t covered, add some more eggs.
  6. Bake for approx. 40-45 minutes or until cooked through
  7. Slice and enjoy as a high protein breakfast, lunch, dinner or snack option

Veggie Packed Bolognese

Stephanie Malouf Nutrition

This is a great dish because it's something the whole family will love, especially the kids AND it's loaded with veggies. Trying to get kids to eat their veggies is a common challenge I see for parents so finding ways to hide them in traditional family favourites like spagetti bolognese is the key.

Another good thing about this one is you can make a large batch and then freeze it into smaller containers as a nutritious meal when you don't have time on your hands. It's also really versatile and can be recreated into a number of other dishes like shepherd's pie, Mexican chilli by adding beans and some chilli for heat, stuffed veggies and loads more!

Serves 6

INGREDIENTS

  • 600g lean mince, veal, beef. lamb or a mixture 
  • 2 brown onions, diced
  • 3 carrots, diced
  • 3 zucchini's, diced
  • 3 flat mushrooms, diced
  • 3 fresh tomatoes, diced
  • 1 eggplant, diced
  • 3 garlic cloves, sliced
  • 2 tsp cinnamon
  • 2 tsp thyme
  • 2 tsp oregano
  • 700g glass jar of passata or tomato puree (do not use tinned as the acid from the tomato leach the chemicals from the tin into the tomatoes)
  • 2 tbsp tomato paste 
  • 1/4 cup balsamic vinegar (preservative and artificial colouring free)
  • Decent pinch of salt and pepper
  • 2 tsp coconut oil

METHOD

  1. Add the coconut oil to large non-stick saucepan on medium heat and sauté the onions until they start to brown
  2. Add the garlic, thyme, oregano and minced meat and cook until the meat is browned and it becomes fragrant 
  3. Add diced carrot zucchini, mushrooms, eggplant and sauté for approx ten minutes
  4. Add the fresh tomato, tomato passata, tomato paste, balsamic vinegar and cinnamon and mix everything together
  5. Reduce to heat so it's just a gentle simmer and cook covered for 40 minutes
  6. Remove the lid and cook for another 20 minutes so the water released from the veggies evaporates and it becomes a thick sauce. 
  7. Serve on some pasta, zucchini pasta, steamed veggies or cauliflower mash

Note: You can cook this dish in a shorter amount of time but the longer you cook it the richer the flavour. If you are short on time, just cook uncovered for 40 minutes and it will still taste delicious!

 
 

Cinnamon Baked Pears With Roasted Walnuts & Yoghurt

Stephanie Malouf Nutrition

INGREDIENTS

  • 2 ripe pears, I used Bosc Pear (brown) 
  • 1 tsp cinnamon + extra to sprinkle over when finished
  • 4 heaped Tbsp yoghurt
  • 1/2 cup walnut, crushed 
  • OPTIONAL: 2 tsp maple syrup

METHOD

  1. Preheat the oven to 180 degrees celcius 
  2. Cut the pears in half and using a spoon, scoop out the core and seeds and place onto a baking tray lined with baking paper
  3. Sprinkle approx 1/4 tsp of cinnamon over the pears
  4. If you want added sweetness, pour 1/2 tsp of maple syrup over the pears
  5.  Bake in the oven for 20 minutes
  6. Add the walnuts to the tray and bake for another 20-25 minutes or until the pears are soft and golden and the walnuts are crunchy
  7. Remove from the oven and place one of the pear halves into the centre of a plate, add a dollop of yoghurt and finish with some crushed walnuts and a sprinkle of cinnamon.