10 Minute Thai Coconut Greens Bowl

low carb recipes Australia 1

This has got to be one of the easiest meals I’ve whipped up yet!

  • Gluten free

  • Dairy free

  • Low carb

You’ll feel so good for filing your body with all of these greens, because trust me - you’ll want to steam a heap more veg to soak up all of the sauce! It’s so tasty I can’t wait to share it with you.

Consuming green vegetables are one of the best things you can do for your waistline and overall health. They’re super low in calories and carbs, meaning you can eat a mound of them and they’re absolutely jam packed with fibre, antioxidants and cancer fighting compounds. Not to mention, they feed the beneficial bacteria in your gut to keep them alive, healthy, and thriving! We all know how important gut health is…

So, here’s the recipe!

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10 Minute Thai Coconut Greens Bowl

Serves: 1

Time: 10 mins

Ingredients

Marinated tofu

  • 120 g organic, firm tofu

  • 2 tbsp tamari

  • 1 tsp ginger, grated (or 0.5 tsp ginger powder) 

  • 1 garlic clove, crushed (or 0.5 tsp garlic powder)

  • 1 tbsp white wine vinegar

  • 1 tsp coconut oil or generous spray of coconut oil spray

Greens

  • 1/4 head broccoli

  • 3 spears asparagus

  • 1 bunch boy choy

Sauce

Method

  1. Mix all marinade ingredients together in a bowl (tamari, vinegar, garlic, ginger). Then, slice tofu and cover with the marinade.

  2. Chop broccoli and ends off the bok choy and asparagus. Then, steam all until slightly tender (broccoli and asparagus usually around 3 minutes, boy choy about 1.5 minutes).

  3. Heat a pan over medium-high heat. When hot, add coconut oil to cover the pan, then throw on the tofu. Cook for about 2-3 minutes, until brown on one side, then flip and cook for about a further minute. Remove and set aside.

  4. Make the coconut curry sauce by simply whisking together the curry paste and coconut cream. Add a little dash of tamari and ginger powder for extra flavour if you like!

Assemble greens in a bowl, place tofu on top, then pour over the sauce!

Tips:

Have more asparagus and bok choy if you desire! Also, add more green leafy veggies if desired - there’s hardly anything to them!

Swap tofu to chicken tenderloins if preferred. 

Why not use the leftover coconut cream in my Thai Red Chicken Curry with Cauliflower Rice or my 15 Minute Healthy Fried Rice recipe on my website?


Macronutrient Breakdown:

Calories: 474 kcal

Protein: 35 g

Fat: 28 g

Net carbs: 14 g


I hope you like this! Please make it and let me know your thoughts, your body will love you so much for it.

It’s the perfect dinner to double also and have as lunch the next day.

Bec xx

PS - Want more quick, low calorie, gut loving meals sorted into a clear, set out meal plan for 3 weeks? Be sure to check out my latest slim down eBook if you haven’t already - My 3 Week Body Reset Plan

Skinny love your guts bowl

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Holy Moly… This is probably one of the healthiest meals I’ve ever created.

This bowl of goodness is full of prebiotics to feed the good guys in your gut, low in calories to support your weight loss efforts and is packed full of antioxidants and anti-cancer compounds. Not to mention, it’s tasty as hell and takes only 10 minutes to prepare!

It’s also

  • Low carb

  • Gluten free

  • Dairy free

  • High in protein

  • Suitable for plant-based eaters

By simply consuming this one meal, you would also exceed your RDI for Vitamin K by 785% (your cancer fighting vitamin) and meet your RDI for iron!

See below for the recipe and macronutrient breakdown!

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Serves: 1

Time: 10 mins

Ingredients

For the bowl

  • 4 handfuls fresh spinach or approx 200g frozen spinach

  • 5 cherry tomatoes, cut in half

  • 0.5 cup sliced cucumber

  • 1/4 yellow capsicum, diced

  • 1 cup broccoli sprouts

  • 1 tbsp saukerout


For the tofu

  • 100 g organic, firm tofu

  • 1 tsp coconut oil or coconut oil spray

  • 2 tbsp tamari

  • 1/2 tsp round ginger or fresh ginger

  • 1/2 tsp garlic powder or 1/2 crushed garlic clove

  • 1/2 tsp sesame oil

  • 1 tbsp rice wine vinegar


For the dressing

  • 1.5 tbsp white miso paste

  • 1 tbsp rice wine vinegar

  • 1/2 tsp round ginger or fresh ginger

  • 1 tbsp water

  • 1/2 tsp sesame oil

  • 1 tbsp tamari (optional)

Method

 1. Make the tofu marinade by simply whisking everything together in a small bowl with a fork.

2. Cut the tofu into small, 1/4 cm thick squares. Then, add to the marinade and coat well.

3. Heat a frypan over medium heat, spray generously with coconut oil or coat with 1 tsp coconut oil.

4. Place tofu on pan and cook until browned on both sides (approx 3 mins each side).

5. If the spinach is frozen, place in the microwave for 4 minutes. If it's fresh, steam until slightly wilterred .

6. Assemble the bowl by placing everything as arranged in the photo featured.

7. In a small bowl, with a fork, whisk together all of the dressing ingredients. Then, taste and add slightly more of whatever you think it needs!

Macronutrient Breakdown:

Calories: 354 kcal

Protein: 26 g

Fat: 17 g

Net carbs: 10 g


Tip:

If you have this for lunch and you’re not planning on having a low carb snack before dinner time (see my Snack Ideas Guide if you haven’t already), I suggest that you add another source of healthy fats to this meal

Ie: approx 14 chopped almonds, 10 chopped cashews, 5 chopped macadamias, 1/2 small avocado or 1 tbsp olive oil.

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I hope you like this! Please make it and let me know your thoughts, your body will love you so much for it.

It’s the perfect lunch if you’re focussed on watching your calorie intake, upping your veggie intake and focussed on improving the health of your gut! 

Bec xx

PS - Want more quick, low calorie, gut loving meals sorted into a clear, set out meal plan for 3 weeks? Be sure to check out my latest slim down eBook if you haven’t already - My 3 Week Body Reset Plan

Fragrant Asian Chicken Cabbage Salad

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Looking for some salad Inspo for the Australia Day weekend? Or just a quick, delicious and super healthy meal to enjoy during the week?

This Fragrant Chicken Cabbage Salad is an absolute favourite of mine and it is also found in my 3 Week Body Reset Plan.

I have to share it with you all!

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Fragrant Asian Chicken Cabbage Salad

Gluten free, low carb, high protein, dairy free.

Serves: 3

Prep time: 10 minutes

Cooking time: 15 minutes

Ingredients:

Asian chicken seasoning

  • 3 chicken breasts or tenders (approx 120g each)

  • 1 tsp salt

  • 2 tsp garlic powder

  • 1.5 tbsp onion powder

  • 1 tsp paprika

  • 1/2 tbsp coconut oil (for cooking)

Sauteed veggies

  • 1 clove garlic, crushed

  • 1 tbsp freshly grated ginger

  • ½ cup spring onions, chopped

  • ½ tbsp. coconut oil (for cooking)

  • 3 cups finely sliced savoy cabbage

  • 2 grated carrots

 Salad

  • 1.5 cups finely sliced red cabbage

  • 1.5 cups snow peas, chopped in half

Salad Dressing

  • ¼ tsp chili flakes

  • 1 tbsp white vinegar

  • 1 tbsp sesame oil

  • ½ tp stevia

  • 1 tbsp tamari

  • 1 tsp freshly grated ginger

Method:

1. Chicken: Season the chicken with all seasoning ingredients. Then, pan fry them with 1/2 tbsp coconut oil until both sides are golden brown. Lightly cover with aluminum foil and set aside.

2. Sautee: Sautee crushed garlic clove, grated ginger and spring onions with another 1/2 tbsp coconut oil. Stir-fry until fragrant (about 10 secs.). Add thinly sliced savoy cabbage and grated carrots. Lightly toss them a few times until the vegetables turn slightly softer yet still crisp. Season with a pinch of salt. Set aside to cool.

3. Prepare dressing. Whisk together all ingredients. Taste and see if more vinegar or tamari is needed.

4. Combine sauteed veggies with the red cabbage, chopped sugar snap peas, almonds and sliced chicken. Pour dressing over. Give a quick toss and serve.

Enjoy!

Want more simple meals like this with the nutrition information attached for a whole 3 weeks, why not try the 3 Week Body Reset Plan ? It will be so perfect to begin after the long weekend!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It’s definitley a staple of mine.

Bec xx



5 Ingredient Keto Zucchini Fritters

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Looking for some more breakfast inspo? Here it is!
These low carb, gluten free fritters are so simple to make and taste great for lunch or a snack too.

They’re a great way to sneak some veggies more into your kids lives too!

Zucchini is super low in calories and carbs, yet high in fibre, so they make such a great addition to meals when you are watching your weight. It means we can bulk things out to make bigger servings (yes!) without all of the added calories. This is what I like to do with lots of my cooking.

So here’s the recipe!

Give them a go this weekend and let me know what you think!

5 Ingredient Keto Zucchini Fritters

Gluten free, low carb, high protein, dairy free option.

Serves: 2

Prep time: 5 minutes

Cooking time: 5 minutes

Ingredients:

  •  1 large zucchini

  •  40 g parmesan cheese or vegan alternative (approx 1/4 cup) (optional)

  •  2 tbsp almond meal

  •  2 eggs

  •  1 pinch salt

  •  1 pinch pepper

  •  1 tbsp olive oil, butter or ghee

  • Fresh chopped chives

Method:

  1. Grate zucchini, then squeeze out as much liquid as possible with a clean teatowel or muslin cloth.

  2. In a large bowl, whisk eggs, then add zucchini, parmesan cheese or vegan alternative, almond meal, salt and pepper. Mix together well and let sit for a few minutes.

  3. Meanwhile, heat a large frypan over medium-high heat with olive oil, butter or ghee.

  4. When hot, scoop heaped spoonfuls of the fritter mix onto the pan (divide into 4), pushing them gently into a flattened, round shape. Depending on the size of your pan, you may need to cook these in 2 batches.

  5. After 2-3 minutes gently flip the fritters over. They should be cooked through after another 2-3 minutes, remove from the pan and enjoy.

Serve on a bed of rocket and cherry tomatoes topped with a big spoonful of Bec's "Creamy Avocado Pesto" (about 1/6th of the pesto) and 1 tbsp greek or coconut yogurt, a squeze of lemon juice and fresh chives.

If you dont have the pesto made, drizzle with 1 tbsp olive oil or have 1/2 small avocado plus the yogurt, lemon juice and chives.

The leftover 2 will make another great breakfast or lunch!

Note: Makes 4 fritters, a serve is 2 fritters.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more simple meals like this with the nutrition information attached for a whole 3 weeks? Why not try the 3 Week Body Reset Plan ?

Bec xx

Garlic, Turmeric and Roasted Cauliflower Hummus

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Oh the humble cauliflower. I’m seriously obsessed with this vegetable. It’s so versatile and can replace many common high carb foods to create recipes that are low in carbs and still feel as indulgent.

Because cauliflower is so low in calories too, you can actually eat quite a large amount as a serve, compared to other dips that are absolutely packed with calories, with a serve equalling about 2 tbsp… and who can stick to that? It’s pretty hard….

I love maximising the serving sizes for you whilst also maximising flavour and nutrition and thinking of your waistline and gut health at the same time.

This cauliflower hummus recipe is SO good! I’m definitely making it a snack in my 3 Week Body Reset Plan

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Garlic, Turmeric and Roasted Cauliflower Hummus

Serves: 6

Time: 50 minutes

Ingredients

  • 1 head cauliflower

  • Coconut or olive oil spray

  • 1 garlic clove or 2 small garlic cloves

  • 1/3 cup tahini

  • 2 tbsp lemon juice

  • 2 tbsp olive oil

  • 1 tsp turmeric

  • 1 dash salt

  • 1 dash pepper

Method

1. Preheat oven to 180 degrees C.

2. Cut or break cauliflower into florets. Line a baking tray with baking paper, arrange cauliflower on the tray and then spray with coconut or olive oil so that it's all coated.

3. Roast for about 40 minutes, tossing half way through. Then, remove from the oven and cool.

4. In a food processor, place the cauliflower, garlic, tahini, turmeric, lemon juice and olive oil and process until smooth. Then, gradually add water, one tablespoon at a time for a thinner consistency, until desired thickness is reached.

Serve with veggie sticks for a super tasty, highly nutritious, guilt free snack!

Stuck for other guilt free snack ideas? I have put together a great “go to” calorie controlled guide for low carb snacks that will zap your sugar cravings and tye you over till dinner.

Check it out here: Low Carb Snack Ideas Guide

It is also a bonus in the results driven, 3 Week Body Reset Plan - Check it out if you haven’t already! The results have been so amazing.

Bec xx

15 Minute Healthy Fried Rice

Nutritionist Cottesloe

There are a few boxes I like to tick on busy week nights when it’s dinner time … I’m usually working and I don’t like to spend hours in the kitchen.

  1. The meal needs to be as quick as possible

  2. The meal needs to be bloat free (ie gluten free and predominantly dairy free)

  3. The meal needs to be tasty and comforting

  4. The meal needs to work with my goals, as I always have to be super conscious of what goes in my body as I have to work very hard to remain weight

  5. The meal needs to be large in volume (I love eating and small meals just don’t cut it).

Do you feel me? I’m sure a lot of you do - as these are also boxes that all of my clients seem to want to tick too!

This is why most of the meals that I share and include in your meal plans (including the 3 Week Body Reset Plan) fit all 5 of these points.

This 15 minute meal last night blew me away, I have to share it with you all!

Nutritionist Cottesloe

Give it a go tonight and let me know what you think, you’re going to love it I'm sure!

15 Minute Healthy Fried Rice

Gluten free, low carb, dairy free, high protein.

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 100 g chicken breast, diced

  • 1 tsp coconut oil

  • 1 large tbsp Thai red curry paste*

  • 0.5 tsp ground ginger or 1 tsp fresh grated ginger

  • 1 large clove garlic, crushed

  • 1 small carrot, diced

  • 1/2 red capsicum, diced

  • 1 cup broccoli, cut into small pieces

  • 70 g light, organic coconut cream

  • 1 tbsp white wine vinegar

  • 2 tbsp tamari

  • 1 1/2 cups cauliflower rice

  • 2 tbsp chopped spring onions

  • 1 tbsp sesame seeds

  • 1 small handful coriander leaves

Notes:

  • Cauliflower rice can be made by using a grater, or simply by cutting it into chunks and placing in a food processor until it resembles rice.

  • Here, I used cauliflower rice already made - from Woolworths.

    * When choosing a red curry paste - look at the nutrition panel and choose one that has under 5g carbs and sugar per 100 g. Click here to see my choices!

Low carb recipes

Method:

1. Heat a pan over medium and add coconut oil.

2. Make sure chicken and all veggies are cut into small pieces.

3. Place chicken in pan and cook for a few minutes, stirring so that it cooks evenly on all sides.

4. Add in the curry paste, garlic, ginger and carrot. Cook, stirring for a minute.

5. Throw in the capsicum and broccoli and let everything cook (while constantly stirring), until the veggies soften, then add in the coconut cream, tamari, vinegar, and cauliflower rice. Stir until all heated through.

6. Taste and add extra chili, salt, pepper, tamari or vinegar if needed.

7. Serve topped with spring onions, sesame seeds and coriander.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more meals like this with the nutrition information attached? Why not try the 3 Week Body Reset Plan ? Or, check out my personalised meal plan services. If you’re unsure of which service suits you best, please send me an email and I can help you.

Bec xx