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. 

Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW
Australia

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Filtering by Tag: Protein

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 the cooked veggies. Mix the veggies so that they 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 that  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

Chicken San Choy Bow

Stephanie Malouf Nutrition

IMG_3278-2.jpg

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

Picture1.png

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

PAN FRIED FISH WITH LEEK, DILL & CAPERS

Stephanie Malouf Nutrition

IMG_3523.jpg

Serves 2

INGREDIENTS

  • 2 fish fillet e.g. barramundi (pictured), snapper or cod approx. 150g each
  • 1 leek, sliced
  • 2 tbsp fresh dill, finely chopped
  • 2 tbsp capers
  • 1 tbsp extra virgin olive oil 
  • sea salt & pepper to taste

METHOD: 

  1. Place a non-stick saucepan on medium heat and once hot add 1 tsp of oil to the pan
  2. Add the leek, capers and dill and cook until the leek becomes soft. Transfer onto a plate and leave to the side.
  3. In the same pan, add the remaining oil and lay the fish skin side down. Season with salt and pepper and cook until the skin is crisp  then flip the fish and cook the other side for until cooked through. The cooking time will vary depending on the thickness of the fish.
  4. Transfer the fish onto a serving plate and spoon the leek mixture on top.