10 Minute Thai Coconut Greens Bowl

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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

  • 1-2 bunches 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 garlic 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 (same amount). 

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