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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 Fat

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

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!