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!

low carb recipes Australia 2

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

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.

low carb recipes Australia 5

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


Garlic and Ginger Marinated Tofu

Gut Health Meal Plan Australia

Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu

  • 6 tablespoons tamari (gluten free soy sauce)

  • 2 teaspoon white vinegar

  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)

  • 2 clove crushed garlic

  • 1 teaspoon stevia

  • 1/2 teaspoon sesame oil

  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx

Creamy, Low Carb Pesto Pasta!

Low carb recipes

What an amazing low carb, deceivingly healthy, weight loss supporting meal this is!

It's one of those "have your cake and eat it too" kind of meals that I love. In fact, most of the meals I cook are like this.

Who else loves to eat comfort foods with zero guilt?! 

This is...

  • Paleo (unless you add parmesan)

  • Low carb

  • Keto friendly

  • Gluten free

  • Low calorie

  • Vegan

  • Extremely nutrient dense!

Low carb recipes

The pesto sauce can also be kept in the fridge and used in salads, with eggs for breakfast, on toast or drizzled over veggies. It's so versatile! And the avocado makes it so nice and creamy. 

So here it is...

Serves: 3

Total cooking time: 10 minutes

Calories / serve: 285 kcal (without parmesan or vegan cheese).

Ingredients:

  • 1 medium - large avocado

  • 1 cup of kale leaves or baby spinach

  • 2 cloves of garlic

  • Juice of juice of half a lemon

  • 1 big bunch of fresh basil (about 30-40g)

  • 3 tbsp pine nuts

  • 2 tbsp water

  • 1 tbsp olive oil

  • 1/2 pack slendier konjac noodles

  • 1 large zucchini

Method:

  1. Heat a small frypan on medium, then throw in the pine nuts and toast them, stirring constantly until lightly browned. Set aside.

  2. Place 2 tbsp of the toasted pine nuts along with everything else in a food processor and blend until smooth. Taste, and then season with a generous amount of salt and pepper until you like it.

  3. If using the sauce to make a low carb pesto pasta... rinse the slim noodles and make your zucchini noodles (with a machine or a regular hand held potato peeler).

  4. Heat a pan over medium heat. Once hot, add a little more olive oil (about 1 tsp) and then throw in noodles and 1/3 of the pesto sauce. Toss until all combined and heated through! Also stir through 1 tbsp parmesan cheese if your dietary requirements allow for it! Use 1 tbsp of almond, macadamia or cashew cheese if you're vegan!

  5. Plate up and top with extra salt, pepper, parmesan cheese, remaining pine nuts and a few leaves of fresh basil!

Voila!

* You don't have to have the slim pasta if you dont like it. Feel free to just have more zucchini! Zucchini is also super low in calories and carbs. So replace the slim noodles with another 1/2 of a zucchini if you like!

Low carb recipes

Give it a try and please leave a comment if you do and tell me how it turns out. 

Stuck for other quick, guilt free weight loss supporting meals? You can get 3 weeks worth of them along with shopping lists and a whole lot more in my 3 Week Body Reset Plan - Check it out if you haven’t already! The results have been so amazing.

Bec xx

 

4 Creamy Salad Dressings You Have To Try!

Low carb recipes

Salad? Boring? Never.

It’s alllll about the dressing! The problem is, pre-bottled dressings are often ladled with added sugar, preservatives, gluten and other pro-inflammatory ingredients that our bodies just don't need. When you make them yourself, you can avoid these nasties and be sure that your body will thank you.

Here are my 4 favourite dressings! They are all super simple, tasty and quick (of course), whilst also being gluten free, sugar free, low carb and vegan.

1. Creamy Miso Dressing

Low carb recipes

Serves: 3

Ingredients:

  • 6 tbsp white miso paste

  • 1/4 cup filtered water

  • 3 tbsp rice vinegar

  • 1 tsp stevia

  • 1 tbsp gluten free soy sauce (tamari)

  • 1/2 tsp sesame oil

  • 1/4 tsp ground ginger

  • Optional: 2 tbsp coconut or greek yogurt, or 1 tbsp mayonnaise

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. To bulk it up and make it extra creamy, the yogurt or mayonaise is great! Choose depending on your dietary requirements.

Low carb recipes

2. Zesty Lemon Tahini Dressing

Low carb recipes

Serves: 4

Ingredients:

  • 1/4 cup hulled tahini

  • Juice of one lemon

  • 1 tbsp olive oil

  • 3 tbsp filtered water (more if you like it thinner, add this gradually)

  • 1 large garlic clove, minced

  • Pinch of sea salt

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add more water until you reach your desired consistency.

Low carb recipes

3. Thai Chilli Peanut Dressing

Low carb recipes

Serves: 4

Ingredients:

  • 1/4 cup smooth peanut butter

  • 3 tbsp tamari (gluten free soy sauce)

  • 1/2 to 1 tsp stevia

  • 1 tbsp rice wine vinegar

  • 1 tsp sesame oil

  • 1 tsp grated ginger

  • Juice of half a lime

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add water if you desire until you reach your desired consistency... this ones quite thick!

Low carb recipes

4. Creamy Garlic and Mustard Avocado Dressing

Low carb recipes

Serves: 4

Ingredients:

  • 1/2 large avocado or 1 whole small

  • 1 large garlic clove

  • 1 tbp olive oil

  • 1/2 cup filtered water

  • Zest of one lemon

  • Juice of one lemon

  • 1 heaped tsp dijon mustard

  • 1 tsp stevia (optional)

  • 1 tsp apple cider vinegar

  • Dash of salt and pepper

Method:

Blitz all ingredients together in a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Also add more water if you would like a thinner consistency.

Low carb recipes
Low carb recipes

So there you have it! If you don't want to make a batch for 3/4 servings, just divide the recipes to make 1 serve and use a fork to combine everything. Every time I make these dressings, the quantities slightly differ.. but as long as you have a rough idea, you can use your taste buds to guide you. I tried my best to perfect them for this blog though!

They're also great poured over steamed veggies along side a protein source like meat, fish or tofu. Using them for dips with veggie sticks makes an ideal low carb, high fat snack too. 

Give them a try and let me know what you think.

Bec xx