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Red Quinoa, Lemony Chicken & Herb Salad In a Flash

March 9, 2016 By shelleyk

Ok let’s talk Red Quinoa and whipping up salads whilst kids are around or for a quick pack-me-up work lunch. First, red quinoa, it has one of the highest protein contents of all grains. Though eaten in place of grains, quinoa is actually a plant, a derivative of the rhubarb family to be precise. Add to that, it’s high in iron and a good source of fibre, zinc and folate. In terms of prepping the salad; Grilled Lemon and Herb Chicken is a great dish in its own right, make a little extra, shred the leftovers and throw it in a bowl with cooked red quinoa, green beans and red capsicum and you’re on your way. . . Full recipe below, quick, easy and bursting with oxidants and nutrients xx

Red Quinoa, Lemony Chicken & Herb Salad
Recipe by Shelley Kamil

Ingredients
Serves 2

1 Free range chicken fillet, grilled with lemon and herbs then shredded
2 cups cooked red quinoa
1/2 capsicum, finely diced
Handful green beans, blanched, finely diced
2 handfuls mixed leaved
1 zucchini, shaved
Juice of 1 lemon
12 walnuts, crushed
4tbs pomegranates
Sea Salt to taste
1/2 avocado, sliced, optional

Directions
1. In a large mixing bowl, combine quinoa, shredded chicken, beans, capsicum and zucchini plus a good squeeze of lemon juice, then mix together thoroughly. Add the mixed leaves and mix together once more.
2. Transfer to serving bowls and top each bowl with walnuts and pomegranates, sea salt to taste, an extra squeeze of lemon juice plus a side of avocado if using xx

Sweet Cravings – Carrot Cake Bliss Balls

March 6, 2016 By shelleyk

Carrot_cake_bliss_balls_SHELLEYKRECIPES

This is a really great recipe for those wishing to kick a sugar habit. Refined Sugar free and one of nature’s greatest treats, dates provide that sticky caramel flavour, as well as carrots for that extra sweetness. The interesting thing is, by incorporating sweet vegetables into your diet, such as carrots, you can reduce your sweet cravings. Nature’s got it all worked out. And sometimes, just sometimes, for us chocolate lovers, playing around with different flavours can be just as effective for satisfying sweet cravings. I’ve tweaked the original recipe, reducing the quantities of nuts and adding in some shredded coconut. Just remember, even the healthiest treats should be eaten in moderation. Other than that, enjoy these wholeheartedly xx

Carrot Cake Bliss Balls
Adapted from Donna Hay

Ingredients

1.5 cups pecans
1 cup pitted Medjool Dates
1.5 carrots, finely grated
½ cup desiccated coconut
½ cup LSA
1tsp cinnamon
pinch of ginger
pinch of nutmeg
Extra coconut for rolling

Directions

1. Place ½ cup pecans in a food processor and blitz for 30 seconds. Remove and place on a plate for rolling.
2. Place remaining ingredients in the food processor and process for 1-2 minutes until a dough like mixture forms.
3. Roll the mixture into small balls, then roll in either the crushed pecans or coconut. Should make at least 20 balls. Place in airtight container, store in fridge for 1-2 weeks.

Wholewheat Fettuccine with Kale, Caramelized Onions & Goats Cheese

February 22, 2016 By shelleyk

I often get asked if I eat pasta? And the answer is, absolutely. Absolutely, yes. I’ve always loved pasta and there are wonderfully healthy ways to enjoy it. Firstly, any food that is such a strong part of a country’s culture and heritage, in this case Italian culture, has to have some serious nutritional benefits. When a food has sustained people for so long, you can be sure there’s a reason for it. With the overload of nutritional information out there on the world wide web, it is easy to get confused. But let’s be clear, it aint pasta that’s invading the food chain and causing people to get fat. Make no mistake, that’s fast food.

Sure, how much pasta you eat, what you eat it with and how you eat it, definitely comes into play. These days the options for wholewheat pasta are endless, gluten free, quinoa or rice based versions are available at most health food stores. So, if you’re interested in a healthy, satisfying, wholegrain, vegetarian, plant based recipe (have I sold you yet?), here’s an amazing option from Amy Chaplin. And the beauty of this pasta is, if Kale’s not for you, switch it up with your preferred veggies. Mushrooms work a treat xx

Wholewheat Fettuccine with Kale, Caramelized Onions & Goat’s Cheese
Recipe Adapted from Amy Chaplin
At Home in The Whole Food Kitchen

Ingredients
1-2 tbs olive oil
2 red onions
Sea Salt
1 pack wholewheat fettuccine
1 bunch kale, finely chopped
Goats cheese (Amy Chaplin swears by the Meredith Dairy Marinated Goats Cheese, I can vouch for it too)
Freshly ground pepper

Directions
1. Warm the olive oil in a large frying pan over medium heat. Saute for 10 minutes or until onions begin to brown. Add 1tsp sea salt, lower heat and continue to cook for 15-20 minutes or until onions are translucent and caramelized.
2. In the meantime boil a large pot of water, add salt and cook pasta as per pack instructions. Once cooked, drain and return to the pan.
3. Once the onions are caramelized, add the kale, cover with the lid and cook for 6-8 minutes, stirring occasionally.
4. Once cooked, add the onion and kale mixture plus some feta cheese to the pasta and stir gently to combine.
5. To serve season with sea salt and pepper, an extra sprinkle of feta and divide evenly amongst serving bowls xx

Thyroid Health- Quinoa & Shaved Veggie Salad with Passion Fruit & Coconut Dressing

February 17, 2016 By shelleyk

A gorgeous client and fellow Health Coach inspired me to write this recipe when she found herself in a surprising predicament, recently discovering that she was suffering form a Thyroid disorder.

In an effort to support optimal thyroid health I’ve included some key nutrients. Selenium, the trace mineral found in in Brazil nuts, a mere 3-4 of these power packed babies will do the trick. Selenium is also found in spinach, plus there’s the Iodine in sea vegetables and sea salt. In keeping with the recommended gluten free diet I used chickpeas and quinoa for protein. In this case we’ve kept things vegan, however, selenium is also found in several animal products, which could easily be included for additional protein and sustained energy.

When we talk Thyroid issues, it’s important to acknowledge the impact of stress. The production of the stress hormone cortisol can suppress healthy thyroid function hence having a profound effect on overall thyroid health. So, I’ve topped this hard working salad off with a Calming Passion Fruit & Coconut Dressing. Energetically, passion fruits have calming properties, whilst their sweet and tangy flavor combined with the coconut sugar keeps this dressing refined sugar free.

Packed with nutrient dense veggies that are optimal for thyroid health like leeks, squash and zucchini, all bases are seemingly covered in one humble salad. Hope it’s a new found favourite for some of you out there xx

Thyroid Health
Quinoa & Chickpea Shaved Veggie Salad with Passion Fruit & Coconut Sugar Dressing
Recipe By Shelley Kamil

Ingredients

Serves 2
2 handfuls spinach leaves
2 handfuls sprouts
½ can organic chickpeas
2 yellow squash, shaved
1 zucchini, shaved
1 bunch asparagus, chopped and blanched
½ leek, finely sliced
1 cup cooked quinoa
1 sheet nori, cut to thin strips
6 brazil nuts
Dressing
Juice and pulp of one ripe passion fruit
1tbs apple cider vinegar
2tsp olive oil
2tsp coconut sugar
Pink Himalayan Sea Salt to taste

Directions
1. In a large mixing bowl combine all the dressing ingredients, besides the brail nuts. Mix to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and mix together thoroughly.
3. To serve, transfer to serving bowls and sprinkle with 3-4 Brazil nuts per serving plus an extra drizzle of any remaining dressing xx

How the quest to ‘healthify’ Salmon Bulgogi became a Kale, Plum, Sesame & Salmon Salad

February 10, 2016 By shelleyk

Let’s talk leftovers and the power to transform a healthy dinner into a dreamy lunch. Inspired by a new client, I went on a mission to create a healthier and clean version of the (already pretty healthy) Korean dish Salmon Bulgogi. And I think we can all agree, the busier life becomes, the smarter we need to be. Bulgogi is a delicious marinate that you can use on just about any protein of choice for a sweet and tangy flavour. By switching a couple of the key ingredients like plain sugar to healthier alternatives like coconut sugar you can be sure your body will thank you and love you for your efforts. The fun part begins the following day when you cleverly use your leftovers to create an easy Kale, Plum, Salmon & Sesame Salad. Both recipes are below, hope they bring you an easy weeknight solution as well as a healthy alternative for lunch xxx

Salmon Bulgogi
Serves 4

Ingredients
4 x salmon fillets
Marinate
4tbs tamari
1tbs sesame oil
1tbs brown rice vinegar
1tbs heaped of coconut sugar
1tbs raw honey
1 thumb size piece of ginger, grated
1 clove garlic minced (optional if you’re not a fan of garlic can leave it out)
Juice of half a lemon

1tbs sesame seeds
2 spring onions sliced on the diagonal

Directions
1. In a small mixing bowl, whisk together the dressing ingredients. Place the salmon fillets in a sealable container, cover with marinate and refrigerate for between 30 minutes and 2hrs.
2. Pre heat oven to 180/200degrees. Line a baking tray with baking paper. Transfer the salmon fillets to the baking tray, reserving any leftover marinate. Place salmon in oven and bake for 15 minutes. Remove form the oven, sprinkle with sesame & spring onions and return to oven for another couple of minutes or until slightly golden and cooked to your liking.
3. In a small saucepan, heat the leftover marinate to a gentle simmer. Transfer salmon fillets to a serving dish, drizzle with the marinate and enjoy xx

Kale, Plum, Salmon & Sesame Salad
Serves 1
Note: For lunch I prefer to use a half serving of salmon where as in the evening I use a whole fillet. It would probably be wiser to switch this around, but I prefer a heartier meal at night.

Ingredients
1/2 serve or 1 full serve of Salmon Bulgogi
4 kale leaves, trimmed and blanched
3 strawberries sliced
Handful snow peas, blanched
1 plum, sliced
1/4 avocado, sliced
1 spring onion, sliced
6-8 pecans, lightly toasted
1tsp sesame seeds
Juice of half a lemon
Pink Sea Salt to taste

Directions
1. Heat a small non stick skillet over a low flame. Flake cooked salmon and add to pan. Stir gently and cook for 2-3 minutes or until sizzling and golden, set aside.
2. Blanch the kale and snow peas. Immerse in boiling hot water for 1 minute. Drain and rinse under cold water.
3. To assemble salad, begin with the kale, top with snow peas, strawberries, sliced plum, flaked salmon and the then top with avocado,spring onions, pecans and a sprinkle of sesame seeds. Voila, you’re done and ready to go xx

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