Bolognese Sauce

 Lean and clean Bolognese sauce, perfect with pasta or in our Lasagne. This one is a hit with the whole family!

Ingredients:

Bolognese Sauce:
500g extra lean beef mince
1 medium carrot, grated
1 medium zucchini, grated
1 small onion finely, diced
1-2 cloves of crushed garlic
handful of fresh spinach, chopped
800g canned organic tomatoes, crushed
2 Tbsp tomato paste with no added salt
1/4 cup fresh basil and parsley combined
fresh cracked pepper to taste


Method:

 Combine first 5 ingredients in a large pot on med-high heat, cook stiring and breaking up the mince pieces with a wooden spoon for 5-10 minutes or until meat is browned. Add remaining ingredients to the pot cover with lid and lower the heat to simmer. Simmer sauce for 2-4 hours to really bring out the flavours but if you are time poor once sauce has come back to the boil and herbs/spinach have wilted it can be used. Enjoy!

Lean Lasagne!

Low on the calories and using clean ingredients, this family favourite is a winner for sure! This recipe looks very long but dont be fooled it is super easy too!

Ingredients:

Bolognese Sauce:
500g extra lean beef mince
1 medium carrot, grated
1 medium zucchini, grated
1 small onion finely, diced
1-2 cloves of crushed garlic
handful of fresh spinach, chopped
800g canned organic tomatoes, crushed
2 Tbsp tomato paste with no added salt
1/4 cup fresh basil and parsley combined
fresh cracked pepper to taste

Bachemel Sauce:
1/4 cup whole wheat flour, sifted to remove larger wheat particles
2 Tbsp Olive oil
1.5 cups Almond milk (or any milk of your choice)
pinch of seasalt and ground white pepper to taste

8 Mountain bread Rye wraps, trimmed to fit your lasagne dish
pinch or two of sweet paprika


Method:

Bolgognese sauce ~ Combine first 5 ingredients in a large pot on med-high heat, cook stiring and breaking up the mince pieces with a wooden spoon for 5-10 minutes or until meat is browned. Add remaining ingredients to the pot cover with lid and lower the heat to simmer. Simmer sauce for 2-4 hours to really bring out the flavours but if you are time poor once sauce has come back to the boil and herbs/spinach have wilted it can be used.

Bachemel sauce ~ Preheat hotplate to medium heat, in a medium saucepan add the oil and flour and place on the heat, whisk continuously until combined and bubbling but not coloured. Add the milk in small amounts whisking well after each addition until no milk is left or sauce reaches desired thickness, season with salt and pepper and set aside.

Preheat oven to 180 degrees. Once both your sauces are ready, its time to layer it into your lasagne dish. Starting with the bolognese sauce ladle enough into the bottom of the dish to just cover base. The next layer is the Rye wraps, add two wraps between each bolognese layer and continue alternating until there is no sauce or wraps left and making sure you end with a wrap layer. Pour your bachemel sauce as the last top layer and sprinkle with sweet paprika to decorate. Place you lasagne into your preheated oven for approx 20-30 minutes or until golden on top. Serve with a garden salad on the side. Enjoy!

Clean Cumbed Chicken

Cut chicken into bite size pieces as a finger food and serve with a dipping sauce for entertaining or Slice long ways in half and have as a Schnitzel for dinner.

Ingredients:

2 Chicken breast cut to your liking
1 tbsp Ground Sweet Paprika
1tsp Ground Tumeric
1/2 tsp Ground Coriander
1/2 tsp Ground Garam Masala
1 tsp Ground mustard
(or any combination of spices you like/have)
2 eggs
1/4 cup Almond milk
8-10 Ryvita biscuits

Method:

 First cut the chicken to the size pieces you would like, add the chicken and spices into a freezer bag and shake/mix to evenly cover chicken in the spices. In a Container that is big enough to accomodate each piece of chicken whisk the eggs and milk with a fork to combine. Blend Ryvita biscuits in a food processor to resemble breadcrumbs and add to another container similar size to the egg mixture container. To crumb the chicken first dip each piece into the egg mixture then straight into the ryvita crumbs. Press the crumbing on to completely cover the chicken in the crumbs and set aside on a plate while you do the rest of the chicken. Preheat oven to 180 degrees celsius. Line a baking tray with greaseproof paper and lightly spray the paper with coconut oil spray. Place your chicken on top of the paper  without overcrowding and lightly spray the top of the chicken with the oil spray too (this helps to give the crumbs crunch and colour). Bake chicken in the oven for approx 25 mins (depends on the size pieces you have cut) turning half way through until golden and chicken is cooked thoroughly. Serve with a dipping sauce or your favourite toppings or even just plain is super yummy. Enjoy!

Clean And Spicy Southwest Dipping Sauce

A creamy sauce with a bit of tang and a nice spicy kick to it. You can make it milder and more kid friendly by reducing/leaving out the Cayenne pepper.

Ingredients:

1 egg
2 tsp vinegar
1/2 tsp Dijon mustard
1/2 tsp ground sweet paprika
1/2 tsp garlic salt
1/4 tsp hot cayenne pepper
1/2 cup olive oil

Method:

 Add first five ingredients to a small-medium bowl that is heat proof and that fits on top of one of your saucepans snuggly to act as a double boiler. Put some water in the saucepan (you dont want the water to touch the base of the bowl) and put onto a hotplate at medium-high heat and place bowl on top. Whisk ingredients together and continue to whisk throughout the rest of the process. Once all ingredients have been thoroughly whisked together and water is coming to a boil in the saucepan underneath, lower the heat to a simmer and add a tiny bit of the oil (approx 1tsp) at a time giving a good mix between each addition. Once all the oil has been added and the sauce has thickened remove from heat and cover the sauce with cling wrap directly onto the sauce to prevent a skin forming. Refrigerate until needed. Enjoy!

Ham and veggie omelette

Super quick, super tasty, super filling!

Ingredients:
2 eggs
1 egg white
handful of spinach chopped
1/4 cup ham off the bone
1/4 cup corn kernels
1/2 cup mushrooms sliced
1/4 cup finely diced red capsicum
fresh cracked pepper
 coconut spray oil

Method:
Preheat frying pan to medium-high and spray with coconut spray oil, whisk all ingredients together and pour into hot frying pan. Gently lift the sides of the omelette as it cookes and tilt the pan to allow uncooked mixture to be cooked where the lifted edge is. Once omelette is cooked to your liking fold over the omelette in the pan and slide onto serving plate. Great for brekky as is or you could add a garden salad to make a nice lunch. Enjoy!

Clean Brekky

This is a simple, yummy, filling and clean brekky to give you a good start to the day!

Ingredients:

2 eggs
1/4 cup almond milk
handful of chopped spinach
1 cup mushrooms sliced
1/2 vine ripened tomato
1 slice rye bread
coconut oil spray

Method:
whisk eggs, milk and spinach to combine. Preheat frying pan and spray with coconut oil. Scramble eggs until cooked through and spinach has wilted. remove from pan and set aside, add your tomato and mushrooms to the pan and cook to your liking. Meanwhile toast your rye bread. once cooked  serve on a plate and serve with fresh cracked pepper. Enjoy

Chicken Cajun Salad

Very yummy and filling Chicken salad!

Ingredients:
100g chicken breast
1-2 teaspoons cajun spice (depending how spicy you like it, can substitute mild paprika if you dont like heat)
1 tablespoon olive oil
chosen salad leaves (the darker the better)
cucumber, sliced thinly
celery, sliced thinly
tomatoes
avocado

Dressing:
1 tablespoon olive oil
juice of 1/2 lemon

Method:

Cut through the middle of the chicken breast to halve the thickness of it. Rub it with olive oil and the cajun spice. Heat grill (or frying pan) until hot, add the chicken and cook for several minutes until cooked through. Remove from the heat and slice into strips. assemble the salad ingredients into a bowl. Add the dressing to the salad and toss. Top with chicken slices and serve. Enjoy!