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

My Top 5 Tips To Invest In Your Greatest Investment... YOU.

When you love yourself, you open up the ability for others to want to be around you and love you. Your love trickles into your work. Your nurtured, well loved body thrives far more optimally and you reduce your risk for chronic disease from stress or malnutrition.

Read More

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



Have a Slow Metabolism? Don't Lose Hope, You Must Know About This Gland!

This article was recently picked up, adapted and published on The Daily Mail UK.

See the link here!

 
 

Do you struggle to lose weight or gain it very easily? Do you also constantly feel tired and feel like something just “isn’t right” when you consider the amount exercise you do together with the little amount of food you’re eating? You may have a slow metabolism! i.e. a slow thyroid. 

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So, what is your thyroid and how it is connected to your metabolism?

Your thyroid gland is a small gland that can be found just below the Adams apple, in the front of your neck. It is part of the endocrine system – a system of glands that produce and release hormones that help control many important body functions. The thyroid glands main responsibility is to convert calories into energy to power the cells and organs in your body, and your metabolism is the rate at which this happens. 

 So, if your thyroid function is below par (which can happen for a variety of reasons), your metabolism will slow as a result. This is an extremely common issue, with 1.6 billion people worldwide thought to be at risk for thyroid dysfunction and the World Health Organization estimates that 750 million people are living with a thyroid condition right now. What’s scary, is that this figure doesn’t even take into account the people who are living with a condition without even knowing it or not being diagnosed… as so many doctors don’t do a thorough check and think your symptoms are “all in your head”. 

What are some of the signs and symptoms of an underactive thyroid?

  • Weight gain and difficulty losing weight once it’s gained

  • Excessive tiredness

  • Cold hands and feet

  • Insomnia

  • Slow movements, thought and speech

  • Pins and needles

  • Breathlessness

  • Dizziness

  • Palpitations

  • Muscle cramps and weakness

  • Low basal temperature

  • Loss of libido

  • Dry/gritty eyes

  • Hoarse voice

  • Difficulty swallowing

  • Hair loss especially outer third of eyebrows

  • Dry skin

  • Head aches

  • Muscle and joint pain

  • Blurred vision

  • Loss of appetite

  • Constipation

  • IBS

  • Weakened immunity

What minerals are essential for optimal thyroid function? (i.e. an optimal metabolism)

One of the reasons it’s so common for people to have a slow thyroid is because certain micronutrients are lacking from the diet.

These micronutrients are iodine, selenium, zinc, fat soluble vitamins (A, D, E & K), iron, b-complex, tyrosine, vitamin C and omega 3 fatty acids.

The thyroid gland requires these micronutrients to produce and secrete its thyroid hormone (T4). Also, T4 is inactive when it enters the blood, it needs to be converted to it’s active form, T3, and this conversion requires these nutrients also (in particular selenium and zinc). It’s the T3 that doctors should also be checking, but so many only look at T4!

So, what foods should you increase in your diet to boost the function of your thyroid? 

You need to load up on vegetables, fruit, lean protein and healthy fats (like olive oil and nuts)! Here are some specific food sources that are rich in the micronutrients needed for optimal thyroid function: 

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Iodine: Kelp, spirulina, chlorella and other sea vegetables.

Selenium: Brazil nuts, sardines and pasture-raised chicken, turkey and eggs.

Zinc: Organic eggs, wild caught salmon, grass fed beef and organ meat, pumpkin, chia seeds, spinach and almonds. 

Fat soluble vitamins (A, D, E & K): 

Vitamin A: Orange vegetables and dark leafy greens.

Vitamin D: Wild-caught salmon, sardines, egg yolk, fermented dairy, and mushrooms.

Vitamin E: Raw almonds, dark leafy greens, mustard greens, avocado and olives.

Vitamin K: Fermented dairy, grass-fed beef, butter and cheese from grass-fed animals, organic eggs and even some fermented foods like natto.

Iron: Grass-fed beef and organ meat, chicken, duck, turkey, fish, quinoa, lentils, nuts and leafy greens.

B-complex: Grass fed beef, poultry and fish, organic eggs and dairy products

Tyrosine: Soybeans, beef, lamb, pork, fish, chicken, nuts, seeds, eggs, dairy, avocado. 

Vitamin C: Most fruits and vegetables (so aim for a lot and a variety of types). Richest sources include all types of berries, citrus fruits. Watermelon, capsicum, leafy greens, broccoli, Brussel sprouts and cauliflower. 

Omega 3 fatty acids: Wild caught fish (especially fatty fish like salmon, tuna and mackeral), flaxseed, chia seeds and walnuts. 

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A well balanced, healthy eating plan that is rich in the above micronutrients is essential for optimal thyroid function and a fast metabolism. My 3 Week Body Reset Plan is carefully constructed with this in mind and is helping women around Australia and the rest of the world lose weight without the hunger and simultaneously boost their metabolism.

There are also many other things you can do to boost your metabolism such as minimising stress, prioritising sleep, drinking lots of water, exercising regularly, increasing muscle mass and visiting your GP for check-ups. 

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If you relate to the symptoms I have listed in this article, I highly recommend that you consult with your GP or health care professional to obtain appropriate blood tests to confirm whether you have compromised thyroid function. A thorough test should be completed, including TSH, T4, T3, reverse T3 and thyroid antibodies. 

Simply put, the better your thyroid function, the faster your metabolism and visa versa.

Please remember that blog posts are brief, and there are so many other factors that come to play when we are considering bodily systems. This may just be one piece of the puzzle for you to investigate further, I strongly encourage you to!

I hope you found this interesting! There are always ways to help yourself with your health and weight loss goals. 

Bec xx

Could Simply Eating In A Smaller Window Of Time Be The Answer To Finally Budge That Weight?

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This article was also written up for Style Runners online magazine Triple White!

http://www.triple-white.com/2019/01/18/how-to-start-intermittent-fasting/

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Tried everything to lose the bulge but nothing working? Have you reduced your calories, increased your exercise, but still not seeing results? Intermittent fasting could be the missing piece to your puzzle and endless frustration! It certainly works for myself and for many of my clients.

So what is intermittent fasting? And what are the different ways to do it?

Intermittent fasting is a pattern of eating that cycles between times of fasting and eating. Throughout human evolution, fasting has been practiced an awful lot – think about it… ancient hunter gatherers didn’t have access to food all year round. And, some days nothing could be found to eat! So, humans evolved to be able to function pretty well without the constant ingestion of food. In fact, fasting for an extended period of time occasionally is more natural than consistently eating 3, 4 or 5 meals a day. 

There are several different ways to practice intermittent fasting. During the fasting periods, you eat either very little or nothing at all. These are the most popular methods:

  • The 16/8 method: My favourite one. This involves skipping breakfast and restricting your daily eating period to 8 hours, such as 12.00 – 8.00 p.m. You would have wanted to eat your dinner the night before at 8.00pm (16 hours gap).  So, you fast for 16 hours, then eat for 8. You can do this as often as you like. 

  • The 5:2 diet: You consume only 500–600 calories on two non-consecutive days of the week. For the other 5, you eat normally (ie at your daily energy requirement to remain weight). 

  • 24 hour fast: This involves fasting for 24 hours, once or twice a week. The most common way to do this is to eat from dinner one day until dinner the next day.

Most people find the 16/8 method to be the easiest and most sustainable to stick to. It’s definitely the most popular. This is also the method that I personally follow! I do this on average of 3 to 4 days through the week.

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What are the benefits? And how does it work on the body to produce these exciting results?

There have been many scientifically studied benefits found on intermittent fasting, however, because weight loss is the focus here, I will hone in on that!

By reducing the window of time you eat in, naturally it’s easier to consume fewer calories, leading to weight loss. This is as long as you don't compensate by eating much more during your eating periods! 

Additionally, intermittent fasting enhances hormone function to assist in the loss of fat. Higher growth hormone levels, lower insulin levels and increased amounts of noradrenaline all boost the breakdown of body fat and facilitate its use for energy. Because of this, short-term fasting actually increases your metabolic rate (no, you don’t go into starvation mode) by 3.6-14%, helping you burn even more calories throughout the day. 

So, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases the amount of calories you burn) and reduces the amount of food you consume (reduces the amount of calories coming in).

So, can you eat or drink anything whilst in the fasting window? 

You can’t eat much, but what you can have is coffee! And water, lots of water. Plain, filtered stock is also fine to drink. Anything that contains carbohydrates or protein will cause an insulin release and kick you out of the fasted state.

Pure fat is ok though! This is why I love to add MCT oil to a cup of black coffee and blend, making my own version of a bulletproof coffee. The MCT oil actually increases the effects of a fast, causing greater concentration, a greater boost in metabolism and many more benefits, please see my Instagram page @health_with_bec for lots more info! I talk about it all the time and made an entire IGTV video explaining how I make it. I also talk lots about fasting here too!

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I love intermittent fasting and the promising benefits it is bringing so many people. I also strongly believe that intermittent fasting is only “doable” if you have tackled your carb and sugar cravings and follow a healthy, balanced and preferably low carb way of eating. This is why I have carefully introduced it in week 3 of my 3 Week Body Reset Plan, a new eBook I have just released that is helping many women around Australia and the rest of the world lose weight without the hunger.


I hope you found this interesting! There are always things you can do to help yourself with your health and weight loss goals, you just have to constantly read, research and more important try new things to find out what works for YOU best. 

Bec xx

Rebecca Miller, Director and Founder of Health with Bec

 

How To Choose The Best Red Curry Paste

Weight loss meal plan Perth

 I love to use red curry paste in my cooking! Teaming it with coconut cream, fresh veggies and some fragrant herbs call for a serious taste sensation in minutes. These super simple recipes all use it…

1. Thai Red Chicken Curry

2. 10 Minute Healthy Fried Rice

3. Red Curry Coconut Chicken Thighs with Spinach

I have written this short blog post to help you choose which red curry paste to look for in the supermarkets. 

What to look for when comparing brands…

  • My criteria is that it should have 10 g carbs or less per 100 g

  • Compare brands and choose one with lowest amount of sugar per 100g. If there’s no added sugar at all – that’s the best! Sugar should also be pretty far down in the ingredients list. If it’s number one or two - it means there’s a lot of it in there as the ingredients are in descending order from most to least in the product! 

  • Make sure it has no added msg

  • If you are very sensitive to gluten, be sure to choose a gluten free one also – check to see a gluten free sign on the jar. 


(Top pick! ) Valcom Authentic Red Curry Paste

Gut Health Meal Plan Australia
Gut Health Nutritionist Perth

Ingredients: 

Water, shallot, lemongrass, sunflower oil, galangal, garlic, salt, dried red chilli, shrimp paste, kaffir lime peel, modified tapioca starch, acidity regulator.

Carbs per 100g: 4 g

Comments: 

•    The fact that sugar is not listed on the ingredient list gets us off to a super start with this one!!

Thai Gourmet Red Curry Paste

Gut health Nutritionist Melbourne
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Ingredients: 

Red Chilli, Garlic, Galangal, Shallot, Lemon Grass, Salt, Water, Coriander, Kaffir Lime.

Carbs per 100 g: 6.8 g

Comments:

•    Impressive ingredients list - nice and short with no added sugar. There is also no vegetable oil - which can be inflammatory, so the only oil in your meal will be the one you cook with (and this should be olive oil, coconut oil, ghee or organic butter).

Five Tastes – Red Curry Paste

Weight loss meal plan Perth
Weight loss meal Plan Sydney

Ingredients: 

Water, shallot, garlic, lemongrass, sunflower oil, galangal, salt, chilli, sugar, kaffir lime peel, food acid.

 Carbs per 100 g: 9.5 g

 Comments:

  • Just made it under 10 g per 100 g.

There you go! Hopefully that speeds up your time at the supermarket and you can feel confident that you care choosing the best one for your health.

And definitely try the recipes listed at the top of this blog if you haven’t already - they are so insanely tasty and healthy, you’ll love them!

For plenty more recipes, tips and education to help you slim down without the hunger and guesswork, check out my 21 Day Spring Down Plan if you haven’t already too. And, get excited for the next ebook I am making! Due for release early January - this blog was actually written as I was contructing all of the info for this plan - I just couldn’t wait to share it!

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