Tag Archives: protein

Rainbow Salad with Poached Chicken & Miso Dressing

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It has well and truly warmed up in Perth and we’re all in need of a good salad recipe to carry us from an easy pre-pared lunch to a balmy summers picnic dinner. This one looks as delicious as it tastes, and the miso dressing gives it an Asian infused flavour that will have you going back for seconds (without the guilt!). Give this one a go for your next evening dinner on the patio.

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Ingredients:

Salad –

2 large chicken breasts (poached and shredded)*
3 big handfuls of green leaves (I used baby beet leaves)
½ bunch roughly chopped fresh coriander
½ bunch roughly chopped fresh mint
1 handful microherbs (optional)
½ head broccoli cut into florets and lightly steamed
3 cups shredded cabbage
1 small yellow capsicum cut into strips
1 small red capsicum cut into strips
1 grated carrot
1 cob of sweet corn (kernels cut off the cob)
Juice from one lemon

* How to poach chicken: place the chicken breast in a saucepan, cover with water and bring to the boil. Simmer for 5 minutes, then remove from heat and leave to sit for another 10 minutes. Drain, cool, and finely slice or pull meat apart.

Dressing –

1/3 cup rice vinegar
2 tablespoons sesame oil
1 tablespoon miso paste (can be bought from health food stores)
3 cm piece fresh ginger, finely grated
1 clove garlic, fine grated

Method:

Combine all salad ingredients except the chicken. Coat the salad with the lemon juice. Combine all ingredients for the dressing in a small jar and shake vigorously until well combined. Coat the chicken with the miso dressing. Top the salad with chicken and serve with cooked quinoa and buckwheat mix.

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Perfect Protein Bar

A few Saturdays ago I got together with my mum and sister, and we put our heads together to come up with something that so many of us often struggle to find. The perfect afternoon snack.

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This was our checklist:

  • healthy
  • satisfy chocolate craving
  • protein loaded
  • low sugar
  • high fibre
  • nutritious
  • delicious

I’m happy to say we ticked all of these and created the perfect protein bar from the very heart of my mum’s kitchen. We could hardly wait for the bar to cool so we could taste test it. When we did, we all nodded in agreement that this was the best we’ve tasted. Heck, even the boys that were watching rugby upstairs gave it the tick of approval. If I can get my husband to say “that doesn’t taste healthy at all” – it is probably the best complement he can give to my healthy creations!

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Ingredients:
Makes 12 slices

½ cup almond meal
⅓ cup protein powder (Sunwarrior Brown Rice Protein)
2 ripe bananas
¼ cup shredded coconut
¼ cup chia seeds
¼ cup hemp seeds (or pepitas/sunflower)
3 tablespoons cacao powder 3 tablespoons almond butter (or nut butter of choice)
1 teaspoon vanilla paste
15 drops liquid stevia
2 tablespoons raw honey

Method:

Preheat oven to 175 degrees Celsius. Combine all ingredients in a high power blender. Blend until well combined. Line a bread pan-sized baking tin with baking paper and press mixture firmly into the tin. Bake for 15 – 20 minutes. Remove from oven and let cool completely before slicing. Makes 12 slices.

Nutrition Info per slice:

470 kJ or 112 kcal
6 grams protein
9 grams carbohydrate
4 grams fibre

It is delicious with a dollop of yoghurt and some warmed berries!

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Wild Quinoa, Date, & Banana Protein Muffins

I am a big fan of preparing ahead for meals. It means my week is less stressful and more organised, which also means I stick to healthier options. This week I had so many things going on that I completely forgot about the mix of quinoa and wild rice made up to add to salads or to use as a base for hot dishes. There was no way I was going to waste this precious bundle of nutrients. So from there….the wild rice and quinoa muffin was born with the ever-so-complimentary additions of date and banana.

The quinoa and wild rice somehow combines with the rest of the ingredients into the perfect mix of crunchy, chewy, and delicious sticky sweetness…

The ultimate must-have’s in a muffin? I think so! Even the nutrient profile is impressive, delivering all 9 essential amino acids (proteins) as well as a good dose of fibre and healthy fats.

Ingredients:

½ cup almond flour
1 scoop protein powder
2 cups cooked quinoa & wild rice mix*
1 cup wholemeal spelt flour
1 ½ teaspoons baking powder
¼ cup organic coconut sugar*
2 ripe bananas mashed
1 large free range egg
¾ cup milk (I used unsweetened almond milk)
1 teaspoon natural vanilla extract
½ cup dates
Cinnamon for dusting

* use ¾ cup dry quinoa and ¼ cup dry wild rice – cook with 2 cups of water
* OR ¼ cup rapadura sugar OR ¼ cup brown sugar OR 3 tablespoons honey OR stevia

Directions:

Pre-heat oven to 180C. Combine almond flour, protein powder, quinoa and wild rice mix, spelt flour, baking powder, and coconut sugar in a bowl. In a separate bowl, combine the bananas, egg, milk, and vanilla. Mix the wet ingredients into the dry ingredients.

Finely chop the dates and fold into the mixture. Scoop into a muffin tin and place in pre-heated oven. Bake for 25 to 30 minutes or until golden and the skewer comes out clean. Dust muffins with cinnamon and enjoy warm with a cup of tea.

You might think that this muffin combination is a bit strange.

But don’t knock it until you’ve tried it. It really delivers on taste.

Link of the day:

Rhubarb & Raspberry Tart

 

Supercharged Protein Oats

This breakfast truly is supercharged with nutrients to fuel your muscles, maximise energy levels, and skyrocket your metabolism. It is a bowl of goodness that is packed with protein, fibre, omega-3 fatty acids, and other good fats to keep you full and satisfied for a good 4 hours – which means that you’re less likely to reach for that refined sugar-laden biscuit at morning tea and more likely to go for the healthy choice at lunch time.

This recipe is so quick to make – it literally takes only 5 minutes to throw together and is very portable and easy to eat on the run (if you are one of those people who have to eat their breakfast in the car).

Oh, and it also tastes amazing.

Ingredients:

1/3 of a cup rolled oats
2/3 of a cup milk (almond//soy/cow’s)
1 tbsp. ground flaxseed
1 egg white
Half a mashed banana (small)
3 drops liquid stevia (or sweetener of choice)
1/2 a tsp. vanilla extract
1 tsp. almond butter
1 tbsp. chopped walnuts
1 tsp. maple syrup
Cinnamon & Vanilla Baked Pears for topping (or any other baked or fresh fruit)

Method:
Combine the oats and milk in a small saucepan over medium heat and cook for approximately 5 minutes or until creamy. Take the saucepan off the heat and add the egg white. Stir to combine thoroughly until the egg white is cooked through. Then add the mashed banana, ground flaxseed, stevia, and vanilla. Pour into a breakfast bowl and top with almond butter, walnuts, pears, and a drizzle of maple syrup. Divine!

Question of the day:
What is your favourite way of eating oats?

Link of the day:

Breakfast Crepe with Protein Berry Filling