Lunch | Shelley kamil

Lemony Green Soup

August 12, 2024 By shelleyk

For those days you really want to nourish your soul, feel cosy and nurtured, but also light and satisfied. This Soup is gut friendly, as in it will not leave you feeling bloated. And, it is nutrient dense, high in fibre, heavy on the greens and with just enough good fats. It’s the perfect combination of what I call during my Wellness Coaching Sessions, the Four Elements. Fibre, Protein, Greens and Good Fats. If you’re wondering about the Protein, I have two options for you. Either add some shredded chicken, or keep it plant based with a sprinkle of Hemp Seeds along with the Toasted Pine Nuts as seen here. Yum xx

Ingredients
1tbs Extra Virgin Olive Oil
1 onion, diced
3 potatoes, peeled and diced
4 stalks celery, sliced
2 zucchinis, diced
1 corn, shucked
1 broccoli, chopped
2 cups silver beet, sliced
Juice of one lemon
Veggie Stock
Toasted pine nuts
1-2tbs hemp seeds per serve
Sea Salt to taste

Directions
1. In a large pot, heat 1tbs Olive Oil. Add the onions and Sauté for 1-2 minutes, until translucent. Add the Celery, zucchini and potatoes, season with sea salt, continue to cook until vegetables have softened.
2. Pour in the Veggie Stock, until all the veggies are covered and immersed. Add the broccoli and corn, lower the fame and continue to simmer for 25-30 minutes.
3. Add the Silver beet and stir to combine. Cook for a further minute or 2 until the leaves have wilted. Add the lemon juice and another squeeze of lemon juice for good measure.
4. To Serve, divide between serving bowls, sprinkle with toasted pine nuts and 1-2tbs Hemp Seeds per serving portion. Enjoy xx

The Perfect Savoury Sweet Breakfast

August 8, 2024 By shelleyk

For those day you need something to satisfy as well as to quell those sweet cravings. Enter the savoury sweet breakfast or lunch option. This simple omelette paired back with fruit of your choice, a sprinkle of toasted seeds and almonds plus some avocado for good measure has all the elements to ensure satiety whilst keeping those sweet cravings at bay. The combination of Good fats, Fibre, Protein and Greens makes for the perfect combination to keep u feeling light and satisfied post workout and into the day.

Recipe Ingredients
Serves 1
1tsp Extra Virgin Olive Oil
2 Eggs, beaten
Handful of Spinach, roughly chopped
1 banana, sliced
3 strawberries, sliced
Raspberries
1/4 avocado, sliced
Lime wedge
1tbs Sesame Seeds, toasted
2tbs Slithered Almonds, toasted
Sprinkling of Sea Salt
Sprinkling of Cinnamon

Directions
1. Heat 1tsp Extra Virgin Olive Oil in a medium sized skillet over medium heat. Whisk the eggs and add to the pan. Top with Spinach and a sprinkle of Sea Salt. Cook for a minute or two, flip and continue to cook to your liking.
2. Arrange the sliced fruit and avocado on a serving plate. Sprinkle with toasted seeds, nuts, cinnamon and a squeeze of lime. Top with the omelette and an extra sprinkle of Sea Salt. Enjoy xox

Crispy Quinoa & Roast Veggie Salad

June 14, 2024 By shelleyk

Alongside brining you the Very Best Workouts I can possibly create, my focus has always been on being the best mum I can be for my girls. Designing an At Home Workout Program has been a huge part of being able to do both. When it comes to my girls, for me, it’s all about Awareness, Sensitivity, Evolving and Adapting as they grow. And the love, support and care they need looks different on each of them.

With my second eldest I’ve been able to join a fortnightly Kitchen Garden Program with her at school. Personally, I volunteer for the kitchen component, as mama loves to cook and it’s memorable time for us to spend together. That said, the recipes are clean, simple and straight from the Garden to the Kitchen, so the whole experience is inspiring. The other day we made a Crispy Quinoa Salad. Not sure about you, but I’ve never thought about pan frying cooked quinoa into clusters. but it sounded so good I had to adapt it into my own Roast Veggie Salad. And of course, share my Recipe with you guys, because who else is going to love a Healthy New Recipe idea more than us? xoxo

Ingredients
Serves 2
1 cup cooked quinoa
1tbs Extra Virgin Olive Oil
For the Roast Veggies
1/4 butternut pumpkin, chopped
1 carrot, sliced
1/2 cauliflower. chopped
1/2 red capsicum, scliced
1tbs Extra Virgin Olive Oil
Sea Salt to taste
For the Salad
2 handfuls rocket leaves
1 tomato, diced
2-3 stalks celery, sliced
4tbs pomegranate seeds
Dressing
Juice of half a lemon
2tbs Balsamic Vinegar
1tbs Extra Virgin Olive Oil
1tsp Maple Syrup
Sea Salt to taste

Directions
1. Preheat the oven to 190degrees. Line a baking tray with baking paper. Place the Veggies fro roasting on the tray, drizzle with olive oil and sprinkle with sea, toss to coat evenly. Transfer to the oven. Cook for 20 Minutes. Remove the Capsicum and continue to cook for another 10-15 minutes or until golden. Remove from oven and set aside.
2. Heat 1tbs olive oil in a medium sized fry pan on medium heat. Add the quinoa, flatten in the pan with a spatular and allow to cook for a couple of minutes or until beginning to crisp. Toss, flatten once again and cook for another few minutes until crispy and golden.
3. In a small bowl. whisk together dressing ingredients. In a seperate mixing bowl, combine the quinoa, celery and pomegranate seeds, season with sea salt, mix together well.
4. To assemble the salads, divide the rocket and tomato between two serving bowls. Top with quinoa mixture and roast veggies. Season with sea salt, an extra squeeze of lemon juice and enjoy xox

Japanese Omelette with Sesame Salad

May 10, 2024 By shelleyk

Ingredients
Serves 1
For the Omelette
2 Eggs, beaten
1/2 carrot, grated
1/4 cup shredded cabbage
1tsp Sesame Oil
1tsp Tamari
2tbs Oat Flour of Gluten Free Flour of Choice (Optional)
For the Salad
1/2 cup bean-shoots
1/2 cup carrot, grated
1/2 tomato, diced
Slice of Red Capsicum, chopped
1/4 Avocado, sliced
1tbs Sesame Seeds, toasted
Handful mixed greens, roughly chopped
1tbs Tamari
1tsp Sesame Oil
Juice of 1/2 a lemon
Sea Salt to Taste

Directions
1. In a mixing bowl, combine veggies, egg, 1tsp tamari, flour if using and whisk to combine.
2. In a small Salad Bowl, mix together Salad Ingredients. In a seperate bowl, whisk together Tamari, Sesame Oil and Lemon plus Sea Salt to Taste. Pour over Salad and mix well to combine.
2. Heat 1tsp Sesame Oil in a medium sized non-stick frypan. Add the Egg Mixture, cover with lid and cook for 3-4 minutes or until golden and cooked through. Flip, cook for another minute or two, Transfer to serving plate.
3. Serve along Side Sesame Salad and Enjoy

The Easiest Veggie Miso Soup

July 3, 2023 By shelleyk

For those days you need something Cleansing and Soul Soothing. This is the easiest, flavourful soup that can be made in a few minutes flat. Filling and nourishing, enjoy it lunch or dinner, knowing you are filling your body with pure goodness.

Ingredients
4 cups boiling water
2tsp Miso Paste
2tsp Maple Syrup
2tbs Tamari
2tbs Brown Rice Vinegar
Juice of 1/2 Lime
1 carrot, sliced
1 Zucchini, chopped
12 Button Mushrooms, sliced
2tbs Sesame Seeds
2 Handfuls toasted Seaweed, shredded
2 Handfuls Spinach
1/2 block Firm Tofu, cubed
Buckwheat or gluten free Noodles, cooked per pack instructions

Directions
1. In a medium sized saucepan, combine boiling water, Miso, Maple, Tamari and Vinegar and allow to simmer. Add the Carrot and Zucchini and continue to cook until veggies have softened.
2. Pre heat oven to 190degrees. Line a baking tray with baking paper. Add the cubed Tofu with a splash of Tamari, mix well to coat. Transfer to the oven and bake for approximately 10 minutes or until the Tofu looks like small crispy croutons. Remove form the oven and set aside.
3. Heat a small Non Stick skillet over a medium flame and dry fry the Mushrooms. This will enhance the flavour of the Mushrooms. Once golden, set aside.
4.. Add the Mushrooms, Tofu Croutons, Spinach and Cooked Noodles to the Simmering Soup, sprinkle with Sesame Seeds, Seaweed and a Splash of Lime. Divide between two serving bowls and enjoy xx

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