Tag Archives: Healthy Meals

Clean and Lean Crunchy Beef Salad and Super Greens

When my very lovely girlfriend handed me the Clean and Lean Diet Book for my birthday, it was not without a prelude, “Don’t worry it’s not because I think you’re fat” she assured me. Despite its arguably deceptive title, it’s more an ode to healthy living than a diet book. Author James Duigan is the long time trainer and confidant to Elle McPherson, so it’s safe to assume he knows a thing or two about healthy eating. Amidst Duigan’s repertoire of Clean and Lean recipes, a host of celebrity names including Elle and Rosie Huntington Whiteley contribute their own healthy favorites. Inspirational healthy recipes endorsed by ‘The Body’ herself, it’s no wonder I couldn’t wait to give them a go xx

Pics Via The Daily Mail Elle McPherson / Just Jared Rosie Huntington Whiteley

Crunchy Cambodian Style Beef Salad
Adapted from Clean and Lean Diet Cookbook by James Duigan

400gram fillet of beef
1 teaspoon olive oil

2 celery sticks cut into strips
1/2 cucumber cut into thin strips
Green Mango cut into strips or
Seeds of 1/2 pomegranate
Handful bean shoots

1 garlic clove crushed
1 red chilli finely chopped (optional)
handful chopped coriander of basil
juice of 2 limes
2 teaspoons ginger finely grated
2 tablespoons chicken stock
sea salt and pepper to taste

To serve
1 red onion finely chopped and caramelized
1 handful crushed cashews lightly toasted

In a large bowl combine all the salad ingredients and toss together. Lightly toast crushed cashews and set aside. In a small fry pan saute red onion for approx 4 minutes or until it  appears to caramelize, then set aside. Heat olive oil in a griddle pan and grill beef for approx 2 to 3 minutes on either side for medium rare, or until liking, then allow to rest. In the meantime in a small bowl combine all the dressing ingredients and whisk together. Thinly slice beef then place on top of salad, sprinkle with red onion and cashews, drizzle dressing over and serve.

Super Green Salad
Adapted from Clean and Lean Diet Cookbook by James Duigan

100g green beans trimmed
1 bunch asparagus trimmed
100g baby spinach
1 small bunch rocket
1/2 cucumber sliced
100g frozen peas defrosted
2 tablespoons pine nuts lightly toasted
1/2 avocado sliced

1 small bunch basil chopped
1 small bunch tarragon finely chopped
2 tablespoons olive oil
2 teaspoons white wine vinegar
1 teaspoon Dijon mustard
sea salt and pepper to taste

Blanch green beans and asparagus in boiling water for approx 2 minutes, drain and then transfer to ice cold water. In a small bowl combine all the dressing ingredients, whisk together and set aside. In a large serving bowl toss together the spinach, rocket, cucumber and avocado. Scatter peas, asparagus and green beans on top, sprinkle with pine nuts, drizzle dressing over salad and serve.

Super food head liners. Honey glazed salmon, miso greens and pineapple brown rice.

Cooked for the boys last night, so please excuse the hurried photographs as hungry appetites took precedence. To satisfy a mid week Super food craving, some of the biggest power players head lined. Broccoli and green beans took on new life with a Miso dressing, while honey glazed Salmon was mercifully easy but always fail safe. Accompanied by a delicious Pineapple and Coconut Brown Rice, a Hawaiian inspired recipe. And I can’t resist anything reminiscent of Hawaii.

Salmon with Honey Glaze

1 tablespoon honey
3 tablespoon soy sauce (or shoyu)
1 tablespoon lemon juice
4 salmon filets
1 tablespoon coconut oil

Heat coconut oil in a large pan and cook salmon fillets skin side down for approx 4 minutes. Brush paste on before turning and then cook skin face up for a further 5 minutes until golden and to liking. Heat remaining sauce and serve alongside salmon fillets.

Miso Greens

3 tablespoons white Miso paste
4 tablespoons sake
4 tablespoons mirin
1 tablespoon soy sauce
1 teaspoon palm sugar
1 large broccoli
2 large bunches of green beans trimmed

In a small bowl combine Miso paste, sake, mirin, soy and palm sugar and whisk together. Transfer to a small skillet and heat over low heat until warm. Blanch the greens for a couple of minutes rinsing under cold water. Place vegetables in a serving bowl, cover with dressing mixture, toss and serve.

Pineapple Brown Rice
Adapted from 101 Cookbooks

2 teaspoons toasted sesame oil
1 teaspoon coconut oil
1/4 cup (fresh or canned) pineapple juice
1 garlic clove
2 tablespoons soy sauce (or shoyu)
1 cup pineapple, cut into chunks (or 1 small can)
2 teaspoons freshly grated ginger
1/4 teaspoon fine grain sea salt
2 cups brown rice
4 spring onions, thinly sliced
3 shallots thinly sliced
3 tablespoons cashews, toasted and chopped
1/2 large red chilli, seeded and chopped (optional)

Cook brown rice as per pack then set aside and allow to come to room temperature. To make the dressing, combine 1 teaspoon sesame oil, 1 teaspoon coconut oil, soy sauce, pineapple juice, garlic, ginger and sea salt and whisk together. Heat in a small skillet, just until warm but not boiling, then set aside. In a large fry pan saute spring onions and shallots. Add cashews, brown rice and dressing mixture and mix together for 1 to 2 minutes. Remove and place in a large serving bowl, mix through pineapple (and chilli), then serve.

Sesame and ginger noodles with a reinterpretation of Nobu’s famous Cod with Miso

What’s the point in summer holidays if you can’t implement a little slice of paradise into your daily life back home? We spent part of our end of year holidays in Hawaii, just far enough behind us now that I’m stating to pine for those endless summer days and long warm balmy nights. Melbourne summer may be unleashing a storm upon us tonight, but the air is warm and I’ve recreated Nobu’s famous Miso Cod, devoured by yours truly during a memorable night spent dining at Nobu Honolulu. Sufficient elements to be reminiscent  of our time in Hawaii, a little slice of Paradise in our own living room xx

Reinterpretation of Nobu’s Cod with Miso

I’ve used Blue Eye as it was the freshest fish of the day and is a type of Cod. It works just as well, so too does Salmon or any other flaky fish.

450g Cod or Blue Eye Fillets
1/4 cup Mirin
1/4 cup sake
1 tablespoon soy sauce
1 heaped teaspoon palm sugar
4 tablespoons white Miso paste
2 tablespoons pickled ginger

In a medium size mixing bowl, whisk together Mirin, sake, soy sauce, palm sugar and white Miso. Place both fillets in the Miso mixture, coating both sides. Seal and refrigerate over night if possible (I prepared mine in the morning and the timing was sufficient). Once ready to cook heat the oven to 180c. In the meantime heat stove top, lightly pat fillets dry of any dripping mixture and grill on either side until golden. Place fillets in the oven and bake for 10 to 15 minutes or until cooked through. In a small saucepan heat the remainder of the Miso mixture. Serve fillets with extra Miso and pickled ginger along side.
Serves 2

Sesame and Ginger Noodles

150g Soba Noodles
4 Spring onions finely sliced
2 tablespoons toasted sesame seeds
1 chunk ginger minced
2 tablespoons sesame oil
2 tablespoons fish sauce
1 tablespoon lime juice
1 Lebanese cucumber sliced length ways
1 bunch Asparagus sliced length ways

In a small bowl mix together spring onions, sesame seeds, ginger, sesame oil, fish sauce and lime juice. Saute the mixture in a small skillet for 2 minutes then set aside. Blanch the Asparagus. Then cook the noodles as per directions on pack, rinse under cool water and drain. In a large serving bowl mix the noodles with the sesame and ginger mixture. Top with cucumber and asparagus and toss together gently.
Serves 2



Dive right in Open Grilled Lamb Sandwiches

There’s nothing quite like a diving into the ocean to clear the mind, work the body and leave you feeling completely invigorated. However, if you live in Melbourne as I do and have limited time, the local pool often has to suffice. Prahran Pool  on a blue sky day, surrounded by palm trees is a little ray of paradise, it’s one of my favorite past times that I’ll settle for any day. Post swim hunger requires a certain kind of dish to satisfy. Tonight it’s simple, healthy, Open Grilled Lamb Sandwiches. The best part about it, finally fusing our dinner with a mini version for our sugar plum, lamb and zucchini puree xx

Open Grilled Lamb Sandwiches

400g lamb back strap
3 tablespoon olive oil
4 sprigs rosemary
Sourdough baguette or light rye /gluten free bread
1 avocado sliced
1 Lebanese cucumber sliced lengthways
1 tomato sliced
1 cos lettuce roughly chopped
1 onion
1 teaspoon brown sugar
tomato relish
1 tablespoon lemon juice
salt and pepper to taste

In a medium size bowl toss the lettuce with 1 tablespoon olive oil, lemon juice, salt and pepper. In a small skillet heat 1 tablespoon of olive oil and cook the onions for approx 5 min until browned, add 1 teaspoon of sugar and stir, caramelizing for one minute. Then on a hot grill heat 1 tablespoon olive oil and lay lamb back straps on grill, sprinkle with rosemary and cook for approx 4 minutes either side or until liking. Meanwhile toast the bread. I like to lay out all the condiments on a board, caramelized onions, sliced avocado, cucumber and tomato, along side tomato relish and a bowl of dressed lettuce and have everyone make their own open sandwiches. A little messy but a whole lot more fun xx

Baked baramandi with fried ginger and greens

Oven Baked Baramandi with Fried Ginger and Greens

We cook a lot of fish and it’s easy to be a little repetitive with the accompanying flavors. Admittedly, that never bothers me, as I could easily move to a tropical island and survive on fish and coconuts alone. However, if you are looking for something a little different, this could be the dish, healthy, simple, but with a twist and a tang that may just do the trick xx

2 Baramandi fillets
3 tablespoons sesame oil
4 spring onions finely sliced
1 small clove garlic minced
1  long red chilli seeded and finely chopped (optional)
1 large chunk ginger peeled and sliced to match sticks
2 tablespoons soy sauce
2 tablespoons apple cider vinaigrette
1 teaspoon palm sugar
2 handfuls snow peas
2 bunches bokchoy

Preheat oven to 180c. Heat 1 tablespoon of sesame oil in a small skillet, pan fry the ginger match sticks for  6 minutes or until golden, set aside. In a small mixing bowl combine spring onions, garlic, chilli (chilli optional), palm sugar, soy sauce, apple cider, 2 tablespoons sesame oil and mix together then set aside. Spray the Baramandi with coconut oil spray, season with salt and pepper, lay on a baking dish. Pour 1/3 of the sauce over the fish and bake for 25 minutes or until  cooked through and flaking.

Just prior to removing the fish from oven, place greens in a large pot of boiling water for 2 minutes, remove greens and transfer straight into a bowl of cold water, then drain. Once cooked remove fish from oven, surround with greens, pour remaining sauce over fish then top with fried ginger to serve.