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Shop 35, 2-22 Knox St (Cosmopolitan Centre), Double Bay NSW 2028
Entry at rear via Short St immediately after the entrance into the Cosmopolitan Centre Carpark. Opposite #2 Short St.

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Filtering by Tag: Low Carbohydrate

Sautéed Silverbeet With Parsley & Dill

Stephanie Malouf Nutrition

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Serves 4  - only cooking for 1 or 2, use leftovers for lunch & dinner the next day!

INGREDIENTS

  • 4 big handfuls of silverbeet (chard) - Approx 6 large leaves
  • 1 bunch of fresh flat leave parsley, roughly chopped
  • 2 bunches of fresh dill, roughly chopped
  • 1 tbsp extra virgin olive oil  
  • 2 small leeks or one large, finely sliced  
  • 2 large garlic cloves, thinly sliced 
  • Pinch of himilayan rock salt and pepper  
  • Juice of 1/2 lemon  

METHOD

  1. Heat the olive oil in a non stick pan and add the leek, garlic, parsley and thyme. Sauté until soft and the leek is slightly golden in colour
  2. Thoroughly wash the leaves of the silberbeat and then roughly chop into small pieces (leaves and stems) and add to the pan. No need to dry the leaves. 
  3. Add the salt & pepper and sauté until everything  is well combined and the spinach is soft (approx 5 minutes)
  4. Finish with a squeeze of lemon and serve  

Mediterranean Style Eggplant In Tomato Sauce

Stephanie Malouf Nutrition

6 serves

INGREDIENTS

  • 700ml bottle of tomato passata/puree 
  • 1 bunch of fresh dill (approx 1/3 cup chopped)
  • 1 spanish onion, sliced 
  • 1 leek, sliced 
  • 2 eggplants, chopped into 2 inch thick pieces
  • 1 large red capsicum, sliced 
  • Salt and pepper to taste
  • 2 tsp extra virgin olive oil
  • Pinch of himalayan rock salt and pepper 

METHOD

01: In a large non stick saucepan heat the olive oil then add the dill, onion and leek and stir until it softens 

02: Pour in the tomato passata, then fill the bottle 1/4 full with water, swish it around to lift off all the remaining sauce stuck to the bottle and then pour it into the saucepan.

03: Add the chopped eggplant, capsicum, salt and pepper and stir well until everything is well combined

04: Cover the saucepan and cook for 20-30 mins stirring occasionally until the eggplant is soft and the tomato sauce is reduced and rich in colour. 

SERVING SUGGESTIONS

  • Finish with dollop of greek yoghurt, hummus or a sprinkle of feta
  • Enjoy as a delicious side with chicken, fish or meat
  • Add raw chicken fillets to the saucepan once the eggplant is cooked, place in a hot oven on 200 degrees celsius and cook for 20 minutes until the chicken is cooked through and serve as a complete meal 
  • Combine with beans or chickpeas for a good source of plant protein and complex carbohydrates
  • Enjoy for breakfast with 2 fried, boiled or poached eggs 

Creamy Mushroom & Thyme Soup (Dairy Free)

Stephanie Malouf Nutrition

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Serves 2 main size - 4 - entrée size

INGREDIENTS

  • 6 field mushrooms 
  • 1 large or 2 small brown onions, sliced (or use 1 large leek instead)
  • 500ml bone broth or good quality stock
  • 10 sprigs of fresh thyme, hard stems removed 
  • 2 garlic cloves, crushed
  • 2 tsp of extra virgin olive oil 
  • Pinch of sea salt & pepper 

METHOD

  1.  Heat the oil in pan and sauté the onions until soft
  2. Add the garlic, thyme and mushrooms and sauté until soft and the onions have lightly browned. If you want, reserve a couple of the cooked mushrooms to decorate when serving.
  3. Pour in the the bone broth or stock and mix together, scraping up all the caramelised onion and juices from the base of the pan.
  4. Season with salt and pepper
  5. Using a blender or food processor blend until it forms a thick and creamy consistency. If you prefer your soup more runny, add a little extra broth or stock.
  6. Pour into a bowl and finish with a sprinkle of thyme or a light drizzle of good  extra virgin olive oil or even better...truffle oil.

 

Creamy Low Carb Cauliflower Mash

Stephanie Malouf Nutrition

Serves 4 

Cauliflower is a non-starchy veggie which means it low in carbohydrates and calories however still loaded with nutrients. This delicious mash recipe is great alternative to your typical potato mash which is a lot more carb dense, particularly for those trying to watch their weight, yet just as creamy and delicious. 

INGREDIENTS

  • 1 tsp raw coconut oil
  • 1 medium-large cauliflower head, chopped into smaller chunks
  • 1 leek, sliced
  • 1 cup of Bone Broth or good quality stock. I use Undivided Food Co's Organic Chicken Bone Broth. You can use water but it's not as flavoursome. 
  • 2 tbsp full fat Coconut Milk or 2 ice cubes of coconut milk* (optional to make it extra creamy)
  • Pinch of sea salt 

METHOD

  1. Add the coconut oil to a fry pan on medium heat and sauté the leek until soft

  2. Add the bone broth and chopped cauliflower to a saucepan and cooked covered until soft (approx 10-15 minutes)

  3. Add both the cooked cauliflower with the left over juices, sautéed leek, coconut milk and a pinch of salt to a blender or food processor (I use my Nutribullet) and blend until smooth and creamy.

*TIP: If you are like me and only use small amounts of coconut milk at a time in your cooking, add the left over milk to an ice try and pop out the coconut milk cubes as you need them. That way you don't let the left over milk go to waste. My pet hate is food wastage.

 

 

 

 

Digest & Detox Salad

Stephanie Malouf Nutrition

When you eat bitter foods such as grapefruit, watercress and fennel, our bitter taste receptors trigger the pancreas to secrete digestive enzymes and the gall bladder to release bile. Bile is used to breakdown fats so we can absorb them as well as remove waste products that the liver filters from the blood. Watercress is also high in calcium, contains more iron than spinach and more nutrient dense than kale!

 Note: Be careful not to eat too much grapefruit when taking medications because it inhibits the enzymes that breakdown drugs, increasing their toxicity and effect. In some cases it may also cancel out medications.

Serves 8 ppl

Ingredients

  • 1  fennel bulb
  • 2 grapefruits
  • 2 bunches watercress
  • ¼ cup verjuice (or substitute with white balsamic vinegar)
  • 2 1/2 tbsp extra virgin olive oil
  • Pinch of salt & pepper

METHOD

  1. Slice the two ends off the grapefruit, approx. 2 cm from the edge, leaving some flesh with juice on each off cut to use for the dressing
  2. Remove the skin and slice lengthways into 4 even pieces and place onto the serving plate
  3. Finely slice the fennel and place into a bowl
  4. Discard the thick stems from the watercress and add the remainder to the bowl with the fennel
  5. Pour over the olive oil, verjuice juice and and squeeze the juice from the ends of the grapefruit. Finish with a pinch of salt & pepper 
  6. Combine well using your fingers
  7. Place the dressed fennel and watercress on top of the grapefruit
  8. Serve & enjoy

Chicken San Choy Bow

Stephanie Malouf Nutrition

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Serves 4

Ingredients

  • 500g lean chicken mince
  • 2 tsp coconut oil
  • 8-12 large lettuce leaves, cos or iceberg works well
  • 2 garlic gloves, minced
  • 2 tsp ginger, finely grated
  • 2 spring onions, finely diced 
  • 230g water chestnuts, finely diced
  • 1 large celery stem, finely diced
  • 1 carrot, finely diced
  • ¼ cup tamari
  • Optional: Coriande, sesame seeds & chilli to garnish

Method

  1. Pull apart the lettuce leaves, wash well, dry and leave in the fridge wrapped in a tea towel until ready to serve to keep them crisp
  2. In a non-stick pan, heat the oil on medium heat and add the garlic, ginger and spring onion and cook for 2 minutes until fragrant
  3. Add the chicken and carrot and mix everything together, breaking up the chicken into tiny pieces whilst cooking.
  4. When the chicken is almost cooked, add the tamari, celery, water chestnut and cook until the chicken is cooked through and all the ingredients are well combined. Add some warm water to the pan if it becomes too dry and starts to the base
  5. Transfer the chicken mixture into a serving bowl
  6. When ready to serve, spoon the chicken mixture into the center of each lettuce cup
  7. Garnish with some coriander and sesame seeds

Tamari, Lemongrass & Ginger Baked Salmon

Stephanie Malouf Nutrition

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Serves 8-10ppl

Note: If cooking for 1 or 2 people, use single portion sized fillets and a 1/4 of the amount of ingredients for the marinade.

Ingredients 

  • 2-2.5kg whole salmon - ask the fish monger fillet & pin bone the fish, leaving the skin on 
  • 4 lemongrass stems
  • 1 bunch coriander
  • 5cm thick piece of ginger, grated
  • 5 garlic cloves, minced
  • 1 cup salt reduced tamari
  • 1 tbsp honey

Garnish

  • 2 spring onions stems, finely shredded
  • 2 red chilies, finely sliced
  • 2 limes

Method

  1. Line a baking tray with baking paper and then Place the salmon fillets on a baking tray skin side down
  2.  Remove both ends of the lemongrass. Then remove the hard outer layers and discard.
  3. Chop the lemongrass into smaller pieces and then bruise it (preferably with a mortar & pestle to release it’s fragrant oils)
  4. Dice the stems of the coriander (set aside the leaves for the garnich) & add to the lemongrass, along with the ginger & garlic
  5. Continue to bruise the mixture until broken down & fragrant
  6. Add the tamari and stir through
  7. Pour the marinade over the fish
  8. Cover & leave it in the fridge to marinate for at least 1 hr. The longer you leave it the stronger the flavour will be.
  9. Set the oven to 200 degrees Celsius & allow it to heat fully
  10. Remove the marinade, setting aside a small amount of the liquid
  11. Brush the honey onto the top of the fish (non skin side)
  12. Bake for 20-25 minutes or longer depending on how cooked you like your salmon. Remember the Salmon will continue to cook once out of the oven.
  13. Lift or slide the baking paper  off the baking tray and onto a serving platter. Then carefully push the salmon off the paper and discard.
  14. Garnish the fish with spring onion, coriander leaves, chili and some of the left over marinade liquid
  15. Serve with some sliced lime and serve warm or cold

Rice Paper Rolls With Almond Butter Dipping Sauce

Stephanie Malouf Nutrition

These are a delicious healthy alternative to fried spring rolls and an easy way to load up on vegies, particularly for the kids. It can be a little tricky and fiddly at first but like with anything, practice makes perfect! Give it a go, cause once you get the hang of it this will no doubt become a light lunch or snack staple.

INGREDIENTS - Rice Paper Roll

These can be made to your desire but some yummy serving suggestions include:

  • Protein: Tuna, Chicken, Salmon, Prawn, Egg or Tofu
  • Grated Carrot
  • Cucumber
  • Bean Sprouts
  • Vermicelli Noodles
  • Avocado
  • Lettuce
  • Shredded cabbage
  • Plus one essential ingredient being the Rice Papers. You can buy these in most Asian food stores and have also become a popular stocked item at local grocery stores/supermarket.

INSTRUCTIONS

  1. Fill a bowl larger than the size of the rice paper with lukewarm water
  2. Dip the rice paper into the bowl and leave for about 5 seconds or until it begins to soften. You don’t want it to soften too much otherwise it will break whilst rolling.
  3. Place the rice paper onto a flat surface and add your ingredients halfway between the bottom end of the rice paper and the center (so 3/4 down from the top end).
  4. Fold in the edges first, then fold the end closest to you over the filling and continue to roll upwards.

 

INGREDIENTS - ALMOND BUTTER DIPPING SAUCE

  • ¼ cup almond butter
  • 2-3 tbsp hot water for sauce or more for a dressing consistency consistency)
  • 1 tsp honey or 1/2 tsp stevia (natvia)
  • 1 tsp ginger
  • 1 tbsp tamari

INSTRUCTIONS

  1. Mix all the ingredients together
  2. Serve as a dipping sauce with rice papers rolls or have over chicken, fish, vegetables or a salad to add flavour and extra hit of protein!

 

VILLAGE GREEK SALALD

Stephanie Malouf Nutrition

Serves 4 as a side

Ingredients

  • 3 x large tomatoes e.g. field , chopped into chunks
  • Large handful of small tomatoes e.g. cherry, halved
  • 2 cucumbers, peeled and sliced
  • 1 red capsicum, chopped into chunks
  • 1 small Spanish onion, thinly sliced 
  • 1/2 cup kalamata or mixed olives
  • 1/2 cup feta, cubed
  • 1 tbsp tsp dried oregano
  • 2-3 tbsp extra virgin olive oil
  • 2 tbsp white vinegar
  • Himalayan sea salt & cracked pepper to taste

Method

  1. Add all the ingredients into a bowl and mix well!

 

 

 

Moroccan Spiced Eggplant Salad

Stephanie Malouf Nutrition

Servings: 2 main / 4 sides

Eggplant, or to the Europeans known as aubergine. Sounds so much more exotic doesn't it?! Either way it's a delicious vegetable that can be used in so many ways. When we're recommended to eat 5 serves of veggies per day to get a sufficient amount of nutrients, versatility is essential. Here is one delicious way to incorporate more eggplant into your diet as well as getting a nutrient dense, fibre loaded and balanced meal in your belly.

Eggplant contains an antioxidant called nasunin which prevents new blood vessels from forming and thus potentially cancer fighting and anti-ageing. This same antioxidant is present in plants, protecting them from sun damage, potentially having the same effect on humans. In order to get the benefits of this antioxidant, you need to eat the skin, so make sure you thoroughly wash your eggplant and leave the skin on.
 

INGREDIENTS - SALAD

  • 1 medium-sized eggplant
  • 1 small spanish onion
  • 4 big handfuls baby spinach
  • 2 tsp Moroccan spice
  • 1/4 cup feta cheese, cubed (optional)
  • 1 tbsp olive oil
  • 1/2 tsp sea salt

TAHINI DRESSING

  • 1 tbsp tahini
  • 2 tbsp yoghurt
  • 1 tbsp lemon juice
  • 1 tsp honey

METHOD

  1. Preheat the oven to 180 degrees celsius (fan forced) & line a baking tray with baking paper 

  2. Cut the eggplant into 1-inch thick pieces & place on the baking tray

  3. Sprinkle the Moroccan spice all over the eggplant

  4. Peel the onion, slice into rings & add to one side of the baking tray with the eggplant 

  5. Pour the olive oil over the eggplant & onion rings & sprinkle with salt

  6. Use your hands to gently massage the spice into the eggplant pieces.

  7. Place into the oven & cook the onion rings for approx 20 mins then remove from the baking tray. Continue to cook the eggplant for another 10 minutes or until lightly golden & cooked through.

  8. Once the onion rings & eggplant are at room temperate, add to a salad bowl along with the chickpeas, baby spinach & feta cheese

  9. Combine all the ingredients in the dressing & pour over when ready to serve

  10. Additional Serving Suggestions: Lamb, chickpeas or roasted walnuts

Roasted Cauliflower, Asparagus & Sweet Potato Salad with Almond Butter Dressing

Stephanie Malouf Nutrition

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Ingredients 

  • 1 cauliflower
  • 1 bunch asparagus
  • 1 handful rocket
  • 1 heaped cup sweet potato
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • Pinch salt & pepper
  • Almond Butter Vinaigrette
  • 1 tbsp almond butter
  • 1 tbsp white vinegar
  • 1 tsp olive oil
  • 1 tsp honey
  • Method

 

  1. Preheat the oven to 180 degrees celsius 

  2. Line a baking tray with baking paper

  3. Cut the cauliflower head into small florets & place on the baking tray to one side 

  4. Sprinkle the cumin over the cauliflower

  5.  Cut the asparagus into quarters & add to the baking tray leaving a small space from the cauliflower 

  6.  Peel & cut the sweet potato into 1-inch pieces & add to the baking tray again leaving some space from the other veggies

  7. Drizzle the olive oil over the veggies, sprinkle with the salt & pepper & use your hands to combine well

  8. Place in the oven & cook the cauliflower & asparagus for 20 minutes.

  9. Remove the cauliflower & asparagus from the baking tray & place in large salad bowl to allow it to cool

  10. Continue to cook the sweet potato for another 15-20 minutes or until golden & cooked through. Wait for it to cool then add to the salad bowl

  11. Add the rocket to the salad bowl

  12. Combine all the ingredients for the dressing then pour over the salad & mix together

  13. Serve & enjoy!