Skinny love your guts bowl

low carb recipes Australia 3

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!

low carb recipes Australia 4

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

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


Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Low carb recipes

"You don't eat dairy?" "What about calcium"? How many times have you heard this!?!? This is just another misconception that exists in the mainstream world of Nutrition.

The multi-billion dollar dairy industry obviously wants all of us to keep buying their products, so this whole "you need dairy for calcium" idea is pushed excessively and the negative effects on humans is ignored.

Whilst diary is a great source source of calcium and protein, it just doesn't sit too well with 75% of us as humans. This is because 75% of us lack the enzyme (lactase) to digest the lactose that is present in milk and dairy products. This can often create inflammation in our bodies and can be the cause of fatigue, acne, bloating, IBS, fluid retention, inability to lose weight and joint pain.

I have totally eliminated dairy from my diet for the past 3 months and my bloating problems that I have been dealing with for at least 7 years are definitely starting to improve. So many of my clients also see dramatic changes in their skin when I limit or exclude dairy in their meal plans! I'm not saying dairy is "bad". I'm just saying that SO many of us may feel better without it.. and so it is good to investigate how it makes YOU feel and decide for yourself.

I want to elaborate this point about dairy because this meal has more calcium than an entire glass of milk!! The RDI (recommended daily intake) for calcium for adults is approximately 1200 mg. This meal contains 50% of this RDI for calcium. The tofu, tahini and broccoli in this meal are very rich sauces of calcium, so include them in your diet if you limit dairy! Sardines, salmon, kale, almonds, white beans, figs and oranges are also very rich sauces. It may also be necessary to supplement if you don't eat enough of these foods.

Low carb recipes

Cutting out food groups is OK but only if you know how to eat correctly to replace the nutrients and minerals that you are missing out on. This is something that I work with my clients on!

Anyway... this meal is SO good. It is also extremely quick to make, simple, tasty and of course low carb, grain and gluten free, high in protein and good fats, and full of nutrients and antioxidants. An absolutely amazing meal to include in your diet to support weight loss or just general health!

Low carb recipes

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Serves: 2

Prep time: 10 mins, Cooking time: 30 mins, Total time: 40 mins

Paleo, low carb, gluten free, dairy free. 

Ingredients

  • 300 g firm, organic Tofu

  • 1 head of broccoli, chopped into small florets

  • 1/2 head cauliflower, or 1 packet of pre-made cauliflower rice

  • 1 tbsp olive oil

  • 1 tbsp coconut oil

  • Salt

For tofu marinade

  • 1/4 cup organic tamari (gluten free soy sauce)

  • 1/2 tsp stevia (optional)

  • 1 tsp chilli flakes

  • 1/2 tsp grated ginger

  • 1/4 tbsp dijon mustard

For sauce to pour over at the end

  • 2 tbsp Organic, Hulled, Tahini

  • 1 tbsp lemon juice

  • 1/4 cup water

  • 2 tbsp tamari

  • 1/4 tsp stevia (optional)

Method

  1. Preheat oven to 180 degrees

  2. Place broccoli florets in a baking tray and coat with olive oil and salt. Place in the oven. It should take about 30 minutes to cook and crisp up, but keep checking on it and flip it around after approx 15 minutes. 

  3. Slice tofu into 0.5 cm pieces. Stir all marinade ingredients in a bowl and then coat the tofu in the marinade. Then, heat a pan on medium and add the coconut oil. Once hot, put the tofu on the pan and cook for a few minutes. Check it and flip when it starts to brown! Then cook for a further few minutes until you're happy with the golden colour. Take of pan and set aside

  4. If you are making the cauliflower rice yourself, roughly chop the cauliflower and place in a food processor. Blitz until in resembles rice. You can then either heat it in the microwave, or place it on the pan that the tofu was just cooking on. Add a little extra coconut oil and some chill flakes for extra flavour. If you buy a packet, heat it on the pan in this way also or just place in the microwave.

  5. Check on the broccoli, and take it out when it is nice and crispy.

  6. Stir all of the sauce ingredients together.

  7. On a plate, place the cauliflower rice and broccoli florets in the centre. Then top with the tofu and pour the sauce over everything!

I hope you enjoyed reading this blog post and try this recipe soon!! It is a winner!

Bec xx

 

My Top 5 Go-To Takeaway Options

Low carb recipes

Do you feel time poor? I think all of us are! Even though home-cooked meals can be quick and easy, sometimes it’s totally necessary (and fun) to grab takeaway. It also means that there are no dishes – win-win.

I always leave two spaces for “free meals” when I construct personalised meal plans for my clients. These are meals where I leave it up to the client to go out for dinner or grab a takeaway.

These "free meals" are also incorporated into my own diet and the 3 Week Body Reset Plan that so many of you are on! So, I thought I would write a quick blog for you all to share my top 5 go-to's to help you stay on track with your health at these times.

Eat healthy 80-90% of the time? Then let yourself indulge. But, if you're serious about losing weight, or if you have gut problems including food sensitivities, you do want to be that little bit more savvy and always go for the healthiest option.

 

1. Grill'd Burgers

Low carb recipes

Firstly I just want to say… if you’re living a healthy lifestyle, it should be one that focuses around home-cooked meals about 80% of the time. Then, the other 20% doesn't have to be so regimented and strict! We need to live an enjoyable life with variety. SO, when you want a burger… get a burger! There’s no need to really get into the nitty-gritty (unless you have specific dietary requirements - like me). There’s nothing wrong with getting a regular, genuine, good old burger.

My top picks:

The salads are all great. Just ask for the dressing on the side, otherwise too much can be used and the calorie content would easily surge up.

ANY of the burgers. The bun just really depends on your dietary pattern! So, don’t bother getting a low carb/paleo bun if you’re not following a low carb lifestyle. If you seem to manage your weight well with a diet that includes carbohydrates, go for the normal bread! And, if you’re gluten free but don’t follow a low carb diet, choose the gluten-free bun. Calorie wise… all of the buns are much/much.

Low carb recipes

What do I get?

The green dream salad with dressing on the side.

OR

The simply grilled or Simon says on the paleo/low carb bun. 

Extra tips to still make the healthiest choice and not go totally overboard:

  • Avoid getting chips or share with a friend

  • Ask for dressing on the side with your salad

  • If you’re getting a burger that already has mayo in it, probably go easy on the cheese (and visa versa). Choose one or the other

  • If you’re trying to limit sugar, especially if you’re on a weight loss diet, ask for the relish to be left out.

 

2. Peko Peko (Doubleview and Attadale)

Low carb recipes

Honestly, everything here is a dream. Whether you're vegan, vegetarian, gluten-free, low carb or just generally health conscious, all of the meals here are amazing.

It’s so healthy that it doesn’t need to even really count as those
“once or twice a week free meals”.

Perfect for a super healthy and tasty light lunch or a more substantial, comforting meal at night.

What do I get?

I LOVE the rice-paper rolls at lunchtime. I always get one chicken rice paper roll and one tofu. On days I’m extra hungry ill get 3 (one chicken and 2 tofu). I always get the miso and ginger sauce too to go with them - obsessed.

For dinner, I order a noodle meal with chicken and the red curry sauce. However - I ask for no noodles and extra vegetables. Honestly the best meal ever, it has so many fresh greens and the sauce is extremely tasty.

 

3. The Boatshed (Cottesloe)

Low carb recipes

This supermarket has everything. From fresh produce to takeaway meals. It’s great if you don’t know what cuisine you feel like as there’s pretty much everything here!

From salads to soups, to curries, to sushi, to hot meals, it has you covered.

What do I get?

I love getting a large salad from the deli. I always get a combo of three or four of them - and they change daily! But I always opt for ones that suit my dietary requirements (gluten free and low carb). So, I go for ones that don’t have grains!

I also love the hot roast meat that they do! Sometimes I get this and a small-medium salad to go with it.

And Fine Foods do a great range of super healthy soups – I find these hard to find! Love getting this in winter when I just don’t have the time to cook up my own.

 

4. TQR (Nedlands)

So this is the best Vietnamese food for dinner! You can also dine in as it is a restaurant. It’s just so fresh and tasty and the portions are nice and generous. I eat it and don’t feel gross and heavy afterwards - like so many other Asian restaurants make me feel.

I always ask for my meals to be prepared gluten-free and it’s possible! They just use gluten-free sauces when they’re cooking your meals. Definitely get this with a group of people so you can order a few things and share.

What do I get?

The basil chicken stirfry, the red and green curries and the steamed Asian vegetables. The vegetables are great as they bulk up your meals and gather all the yummy sauces so I don’t really feel the need to eat rice. It’s a great feeling to feel full of heaps of vegetables.

 

5. Mamatran

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Another great, super cheap Vietnamese place. I prefer it for lunch when you just want a meal for yourself (TQR is more of the place where you need a few people to share it with I think!).

What do I get?

The chicken salad or the vegetarian rice paper rolls. The pho’s are great too but I just haven’t tried them yet!

I hope you enjoyed reading this!

Want more help? You can now purchase my Dining Out Guide for only $6 here . It is also included as a bonus document in the 3 Week Body Reset Plan.

Bec xx