arlenesway.com.au Loose weight with Arlene Normand

June 6, 2017

Message

Filed under: Messages — Arlene @ 5:21 am

 

 

Each day is a new start.  Each moment is a beginning.  You do not have to wait until Monday to get back onto a healthy lifestyle plan.  Now is the moment to eat sensibly and normally, today is the day to start doing more activity, and at this instant you must be positive! There is no way you can change what you did five minutes ago, nor can you predict what will happen tomorrow – but you can deal with now.

 

By doing what you need to do right now, you will feel better and make the most of each moment. As long as we are alive we must never give up on anything, we are always free to begin again.  Don’t go back to old habits, make a fresh start!

 

 

 

February 13, 2017

Message

Filed under: Messages — Arlene @ 5:34 am

 

You never want to gain the weight you have lost!  You need to change your habits forever to make the health benefits permanent!!!

 

Eating small, healthy meals regularly helps speedup your metabolism, stabilises your blood sugar levels and promotes weight loss.  Skipping meals encourages the body to lay down fat, as it sends your body into “starvation mode”, slowing your metabolism

 

Please do as much exercise as your schedule allows – physical activity makes you feel emotionally and mentally terrific!

 

Meat Recipes

Filed under: Messages — Arlene @ 5:33 am

Asian beef stir-fry

Ingredients (serves 4)                   1 serve = 1 protein, 2 carbohydrates

500g hokkien noodles

2 tsp olive oil

400g lean beef rump steak, excess fat removed, thinly sliced across the grain

200g broccoli, cut into small florets

2 medium zucchini, cut into thick sticks

150g green beans, topped, diagonally sliced

1 tbs water

2 tbs hoisin sauce (Ayam brand)

2 tbs soy sauce

Method

Place the noodles in a large heat-resistant bowl and cover with boiling water. Stand for 5 minutes and then drain well. Set aside.

Meanwhile, heat 1/2 the olive oil in a large wok over high heat. Add the beef and stir-fry for 2-3 minutes or until just cooked. Remove from the wok and set aside.

Add the remaining olive oil and reduce heat to medium-high. Add the broccoli, zucchini and beans. Stir-fry for 2 minutes. Add the noodles and water. Cover and cook, tossing occasionally, for 1-2 minutes or until the vegetables are tender but crisp.

Return beef to the wok with the hoisin sauce and soy sauce. Toss until well combined and heated through. Serve immediately

 

Asian beef & vegetable casserole

Ingredients (serves 8)              1 serve = 1 protein

2 tbs plain flour

1.5kg beef casserole steak (such as chuck steak or gravy beef), cut into 4cm pieces

2 tbs olive oil

1 brown onion, halved, thinly sliced

3 carrots, peeled, cut into 2cm-thick slices

4 whole star anise

4cm-piece fresh ginger, peeled, thinly sliced

2 stems lemon grass, pale section only, halved

500ml (2 cups) beef stock

125ml (1/2 cup) brandy

90g (1/3 cup) tomato paste

300g green beans, topped

Fresh coriander leaves, to serve

Steamed rice, to serve

Method

Preheat oven to 180°C. Place the flour on a plate. Season with salt and pepper. Add the beef and toss to coat. Shake off any excess.

Heat half the oil in a 4L (16-cup) capacity flameproof, ovenproof casserole dish over medium heat. Add half the beef and cook for 2-3 minutes each side or until brown. Transfer to a plate. Repeat with remaining oil and beef, reheating the dish between batches.

Add the onion and carrot to the pan and cook, stirring, for 5 minutes or until onion is soft. Add the star anise, ginger and lemon grass, and stir to combine.

Add the beef, stock, brandy and tomato paste to the dish. Cover and bake for 1 1/2 hours or until the beef is tender.

Meanwhile, cook the beans in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.

Add the beans to the beef mixture and stir to combine.

Top the beef mixture with coriander. Serve with steamed rice.

 

ASIAN STYLE MEATBALLS

400g minced beef                                        2 teaspoons finely grated fresh ginger

1 clove garlic, crushed                               1/2 cup stale breadcrumbs

2 tablespoons soy sauce                           1 teaspoon sesame oil

1 egg, lightly beaten                                   2 Tblsp finely chopped fresh coriander

cooking oil spray

PLUM SAUCE

1/3 cup plum sauce                                     ¼ cup chicken stock

  1. Combine beef, ginger, garlic, breadcrumbs, sauce, oil, egg and coriander; mix well. Cover; refrigerate for 1 hour.
  2. Roll level tablespoons of mixture into balls. Spray a heated non-stick fry pan with oil; add pork balls, in batches. Cook, turning frequently, until browned and cooked through.
  3. Plum Sauce. Combine sauce and stock in a small bowl; mix well.
  4. Serve meatballs with Plum Sauce.

Serves 4                     1 serve = 1 protein

 

 

ASPARAGUS AND BEEF STIR-FRY

2 tablespoons soy sauce                             1 tablespoon cornflour

1 teaspoon sesame oil                                 1 cup vegetable stock

½ teaspoon chilli flakes                     1 teaspoon vegetable oil

500g eye fillet steak, thinly sliced               1 clove garlic, crushed

1 bunch asparagus, chopped                      6 spring onions, chopped

100g snow peas, trimmed

  1. Combine sauce, cornflour, oil, stock and chilli flakes in a bowl.
  2. Heat vegetable oil in a non-stick wok or pan; add beef, in batches, stir-fry until browned. Remove from wok.
  3. Add garlic, asparagus and spring onions; stir-fry for 2 minutes or until asparagus is tender. Return beef with snow peas and soy mixture; stir until sauce boils and thickens.

Serves 4               1 serve = 1 protein

 

Baby beet, lamb and spinach salad

Ingredients (serves 4)                         1 serve = 1 protein

500g lamb backstraps

1/3 cup olive oil

100g baby spinach leaves

75g feta cheese, crumbled

425g can baby beets, drained, halved

1/3 cup walnuts, toasted

1 tablespoon red wine vinegar

Method

Preheat a barbecue plate or chargrill over medium-high heat. Brush lamb with 1 tablespoon of oil. Season with salt and pepper. Cook lamb for 5 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest.

Combine spinach, feta, beets and walnuts in a large bowl. Thinly slice lamb. Add to salad. Toss to combine.

Combine vinegar and remaining oil in a jug. Season with salt and pepper. Drizzle over salad. Serve.

 

 

Baked lamb chops with pumpkin

Ingredients (serves 4)                       1 serv e= 1 protein 1 carbohydrate

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

Olive oil cooking spray

8 lamb loin chops, trimmed

1 cup orange marmalade

1/4 cup orange juice

2cm piece ginger, peeled, finely grated

175g baby green beans, trimmed, steamed

Method

Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

 

 

 

 

 

Balsamic lamb and beetroot salad

Ingredients (serves 4)              1 serve = 1 protein

2 garlic cloves, crushed           1/3 cup balsamic vinegar

3 (400g) lamb leg steaks, trimmed    olive oil cooking spray

80g baby rocket                       1 medium red capsicum, chopped

1 small red onion, thinly chopped

1/4 cup roughly chopped fresh flat-leaf parsley leaves

425g can baby beets, drained, halved

60g reduced-fat feta cheese, crumbled

Method

Combine garlic and 2 tablespoons vinegar in a shallow glass or ceramic dish. Add lamb. Season with salt and pepper. Turn to coat. Cover and refrigerate for 15 minutes to allow flavours to develop.

Heat a large frying pan over medium-high heat. Spray lamb with oil. Cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil to keep warm.

Combine rocket, capsicum onion, parsley, baby beets and remaining vinegar in a large bowl.

Cut lamb into 1cm-thick slices. Place rocket mixture on a serving plate. Top with lamb slices and feta. Serve.

 

Barbecued chilli and sesame beef with red cabbage slaw

Ingredients (serves 4)                         1 serve = 1 protein

2 tbs sesame seeds                               2 garlic cloves, peeled

2 tsp sambal oelek (see note)               1/4 cup (60ml) soy sauce

1/4 cup (55g) caster sugar                    1/4 cup (60ml) white vinegar

2 tbs vegetable oil

4 (about 600g) thick boneless sirloin (New York cut) steaks, fat trimmed, thinly sliced

1/4 (about 300g) red cabbage, thinly sliced

3 green onions, trimmed, thinly sliced

3 red radishes, cut into matchsticks

Steamed rice, to serve

Method

Preheat barbecue on high. Place sesame seeds in small frying pan over low heat and cook, stirring, for 1 minute or until toasted. Transfer seeds and garlic to a mortar and pound with a pestle until smooth. Add the sambal oelek, soy sauce, sugar, vinegar and oil, and stir to combine.

Place beef slices in a medium bowl and stir through 1/4 cup of the sesame mixture. Cover with plastic wrap and set aside.

Combine cabbage, green onion, radish and half of remaining dressing in a bowl.

Cook beef on barbecue for 1 minute each side or until browned and just cooked. Toss steak in remaining dressing.

Divide the cabbage mixture among serving dishes. Top with beef and serve immediately with steamed rice, if desired.

Notes

Sambal oelek is a chilli paste found in the Asian section of supermarkets.

 

 

Barbecued mustard veal cutlets

Ingredients (serves 4)              1 serve = 1 protein

60ml (1/4 cup) dry white wine                    2 tbs tamari (wheat-free soy sauce)

1 tbs wholegrain mustard                           1 garlic clove, crushed

4 veal cutlets, excess fat trimmed

Salt & freshly ground black pepper

salad, to serve

Method

Combine the wine, tamari, wholegrain mustard and garlic in a large glass or ceramic bowl.

Add the veal cutlets and toss to coat in the marinade. Cover with plastic wrap and place in the fridge for 10 minutes to develop the flavours.

Preheat a barbecue grill or chargrill pan on high. Remove the veal cutlets from the marinade and reserve the marinade. Season veal cutlets with salt and pepper. Cook on grill for 2 minutes each side. Reduce heat to medium and cook, basting the cutlets frequently with the reserved marinade, for a further 4-5 minutes each side for medium or until cooked to your liking. Divide the veal cutlets among serving plates and serve with salad.

BEEF AND RED WINE CASSEROLE

2 teaspoons oil                                           400g diced beef

3 medium onions, quartered                       2 cloves garlic, crushed

250g button mushrooms                            3/4 cup dry red wine

1/4 cup steak sauce                                     salt and pepper to taste

  1. Heat half the oil in a large pan; add beef, in batches, cook until browned all over. Remove from pan.
  2. Heat remaining oil in same pan, add onions, garlic; cook, stirring, until onions are lightly browned.
  3. Return beef to pan with mushrooms, wine and sauce. Bring to boil; simmer, covered, for about 1 hour, stirring occasionally, or until beef is tender. Season with salt and pepper before serving.

Serves 4                                            1 serve = 1 protein

Beef in black bean sauce

Ingredients (serves 4)              1 serve = 1 protein

2 teaspoons cornflour

1 tablespoon soy sauce

1 tablespoon black bean sauce

1 tablespoon hot chilli sauce

1/4 cup chicken stock

1 1/2 tablespoons peanut oil

600g beef rump steak, trimmed, very thinly sliced

1 medium brown onion, cut into wedges

1 medium green capsicum, cut into 2cm pieces

1 garlic clove, crushed

2cm piece fresh ginger, peeled, grated

100g cup mushrooms, sliced

3 green onions, cut into 5cm lengths

Method

Whisk cornflour and soy sauce in a jug until smooth. Stir in black bean sauce, chilli sauce and stock.

Heat a wok over medium-high heat. Add 1 tablespoon oil. Swirl to coat. Cook beef, in batches, for 1 to 2 minutes or until browned. Transfer to a bowl.

Heat remaining oil in wok. Add brown onion. Stir-fry for 2 minutes or until softened. Add capsicum, garlic and ginger. Stir-fry for 3 to 4 minutes or until capsicum is just tender. Add mushroom. Stir-fry for 2 minutes or until softened.

Return beef and juices to wok. Add sauce mixture. Stir-fry for 2 to 3 minutes or until sauce boils and thickens. Add green onion. Toss to combine. Serve.

 

 

Beef Fillets with Spiced Honey Sauce

1 medium carrot

4 green shallots

100grams green beans

Oil spray

4 small beef eye fillet steaks (300 grams)

Spiced Honey Sauce

10 grams butter

½ teaspoon grated fresh ginger

1-teaspoon honey

2 teaspoons light soy sauce

2 teaspoons Worcestershire sauce

1 Tablespoon water

 

Cut carrot into thin 10 cm strips.  Cut shallots and beans into 10 cm lengths.  Boil, steam or microwave vegetables until just tender, drain.

Spray non-stick pan, add steaks, cook until tender and done as desired.  Serve steaks with vegetables, drizzled with spiced honey sauce.

Spiced Honey Sauce: Heat butter in pan, add ginger, cook, stirring, about 1 minute or until aromatic.  Add honey, sauces and water, stir over heat until boiling.

 

Serves 2               1 serve = 1 protein

 

Beef salad

Ingredients (serves 4)                       1 serve = 1 protein

1/2 cup sweet chilli sauce                           2 tablespoons fish sauce

1/4 cup lime juice (2 to 3 limes)                  1 tablespoon brown sugar

1 Lebanese cucumber, diced                       3 tomatoes, finely chopped

1 small red capsicum, diced                        4 large sirloin steaks

1 small red onion, finely chopped

1/4 cup coriander leaves (optional)

Method

Combine sauces, juice and sugar in a bowl. Cover with plastic wrap and refrigerate until required.

Combine cucumber, tomatoes, capsicum, onion and salt and pepper in a large bowl. Cover and refrigerate until required.

Preheat a barbecue or chargrill on high. Season steaks with salt and pepper and cook for 3 to 4 minutes on each side for medium, or to taste. Remove to a plate, cover with foil and rest for 10 minutes.

Thinly slice beef across the grain. Place salad onto serving platter, top with beef and drizzle with dressing. Sprinkle with coriander and serve.

 

Teriyaki beef

Ingredients (serves 4)                        1 serve = 1 protein

1 tablespoon vegetable oil

1 medium brown onion, chopped

2 garlic cloves, crushed

600g beef mince

1 tablespoon plain flour

1/4 cup teriyaki sauce

2 teaspoons rice wine vinegar

1 teaspoon sesame oil

1 tablespoon brown sugar

150g snow peas, trimmed, sliced

3 green onions, thickly sliced

Toasted sesame seeds and steamed jasmine rice, to serve

Method

Heat vegetable oil in a large frying pan over medium-high heat. Add brown onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.

Add flour. Cook, stirring, for 1 minute. Add teriyaki sauce, vinegar, sesame oil and sugar. Reduce heat to medium-low. Cook, stirring occasionally, for 5 minutes or until sauce thickens. Add snow peas and green onion. Cook for 2 minutes or until snow peas are tender. Sprinkle with sesame seeds. Serve with rice.

Notes

Tip: For extra flavour, you could add 115g fresh baby corn, halved lengthways.

BEEF TOMATO CASSEROLE

Cooking oil spray            500g lean diced beef      2 onions, sliced     

2 cloves garlic, crushed 2 teaspoons ground cumin            

1 teaspoon ground coriander ¼ cup tomato paste        2 x 400g cans diced tomatoes

1/3 cup chopped fresh coriander   1/2 cup beef stock

  1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.
  2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.
  3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

Serves 4          1 serve = 1 protein

 

Beef, cashew and Thai basil stir-fry

Ingredients (serves 4)                       1 serve = 1 fat, 1 protein

400g beef fillet, thinly sliced

2 red onions, cut into wedges

2 garlic cloves, thinly sliced

4cm piece ginger, peeled, cut into matchsticks

1 long fresh red chilli, thinly sliced

1 stalk lemongrass, white part only, thinly sliced

1 tsp Chinese five-spice

1 tbs peanut oil

1 tsp sesame oil

1/2 cup (125ml) oyster sauce

1/4 cup (60ml) chicken stock

1 bunch baby choy sum, trimmed

1 cup (145g) roasted unsalted cashew nuts

1 bunch Thai basil, leaves picked

Steamed jasmine rice, to serve

 

Method

Combine the beef, onion, garlic, ginger, chilli, lemongrass and five-spice in a large bowl.

Heat one quarter of the peanut oil in a wok over high heat until just smoking. Add one quarter of the beef mixture and stir-fry for 2 minutes or until the beef is browned. Transfer to a bowl. Repeat in 3 more batches with remaining beef mixture and oil, reheating wok between batches.

Heat the sesame oil in the wok. Add the beef mixture, oyster sauce, chicken stock and choy sum and stir-fry for 1-2 minutes or until heated through and the choy sum just wilts. Remove wok from heat. Add the cashew nuts and half the Thai basil and toss to combine.

 

Beef pot roast

Save precious time with this slow-cooker pot roast recipe that’s wholesome and delicious.

Ingredients (serves 8)                       1 serve = 1 protein, 1 carbohydrate

2.5kg beef topside roast                             700g chat potatoes, halved

3 large carrots, peeled, cut into 3cm pieces          8 eschalots, peeled, halved

2 dried bay leaves                                       4 sprigs fresh thyme

400g can diced Italian tomatoes with oregano and basil

3 garlic cloves, crushed                     2 1/2 cups beef stock

Method

Place beef in the bowl of a 5.5 litre slow-cooker. Arrange potato, carrot, eschalots, bay leaves and thyme around beef. Season with salt and pepper. Combine tomato, garlic, stock and 1 cup cold water in a jug. Pour over beef. Cover with lid.

Turn cooker to low. Cook for 8 hours or until vegetables are tender, turning beef halfway during cooking.

Transfer beef to a plate. Cover loosely with foil. Set aside for 10 minutes. Slice thinly. Serve beef with vegetables and sauce.

Notes

You can use beef blade or brisket instead of topside.

 

Cajun steak with succotash salad

Ingredients (serves 4)                                     1 serve = 1 protein, 1 carb, 1 tsp fat

4 sirloin steaks, trimmed of excess fat                         Zest and juice of 1 orange

1/2 tsp dried chilli flakes                                 1/2 tsp dried oregano

1 tsp Dijon mustard                                         3 garlic cloves

10 mint leaves, plus extra to garnish                2 tbs olive oil

2 tsp white wine vinegar                                  200g can corn kernels, rinsed, drained

400g can red kidney beans, rinsed, drained     3 tomatoes, seeds removed, chopped

1 small red onion, thinly sliced                                    1 Lebanese cucumber, chopped

1 piece roasted capsicum*, chopped               2 tbs light sour cream, to serve

Method

Mark steaks in a criss-cross pattern (so marinade penetrates). Mix zest, juice, chilli, oregano, mustard and 2 crushed garlic cloves in a dish. Season and add steaks. Set aside to marinate while you prepare the salad. Puree mint, oil, vinegar and remaining garlic in a blender. Toss with remaining ingredients, except cream.

Heat a lightly oiled chargrill or frypanon medium-high heat. Cook steaks for 1-2 minutes each side for medium-rare (or to your liking). Rest steaks briefly,then serve with succotash, drizzled with pan juices and topped with sour cream and extra mint.

Notes

* From delis and selected supermarkets

 

 

 

Cajun lamb with healthy coleslaw

Ingredients (serves 4)                       1 serve = 1 protien

2 tbs Dijon mustard

2 tbs reduced-fat Greek-style yoghurt

1 tbs white wine vinegar

6 cups thinly sliced savoy cabbage (about 1/4 cabbage)

1 green capsicum, thinly sliced

2 spring onions, thinly sliced on the diagonal

2 tsp caraway seeds, toasted

1/3 cup dill sprigs

2 tsp Cajun spice mix*

2 tsp olive oil, plus extra to cook

8 lamb cutlets, trimmed of excess fat

Method

Combine mustard, yoghurt and vinegar in a small bowl. Place the cabbage, capsicum, spring onion, caraway seeds and dill in a large bowl, then add the dressing and toss to combine.

Place the spice and oil in a bowl and stir well to combine. Add cutlets and rub all over with the mixture. Lightly oil a large frypan and place over medium heat. When hot, add cutlets in batches, and cook for 3 minutes, turning once for medium-rare, or until cooked to your liking. Serve with coleslaw.

Notes

* Cajun spice (or Cajun seasoning), is available from supermarkets.

 

Char siu beef with broccolini

 

Ingredients

100g thin rice noodles

1 tbs sunflower oil

2 garlic cloves, chopped

400g beef mince

2cm piece ginger, grated

1/4 cup (60ml) Chinese rice wine (shaohsing)(see note)

1/4 cup (60ml) char siu sauce (Chinese barbecue sauce)(see note)

2 bunches broccolini, trimmed, blanched, refreshed

1/3 cup (50g) unsalted roasted peanuts, chopped

1 long red chilli, sliced

Coriander leaves, to serve

 

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Method

Step 1

Cook noodles according to packet instructions. Drain. Set aside.

Step 2

Meanwhile, heat oil in a large frypan or wok over high heat. Add the garlic, beef and ginger, then cook, breaking up the beef with a wooden spoon, for 3-4 minutes until the beef is browned. Add the rice wine and char sui sauce, then simmer for 1 minute. Add the broccolini and stir until warmed through.

Step 3

Divide the noodles among plates and top with the beef mixture. Garnish with peanuts, chilli and coriander, then serve.

 

Serves 4                               1 serve = 1 protein, 1 carbohydrate

 

 

CHERMOULLA LAMB ON MASH

8 lean lamb cutlets                                      2 tblsp fine chopped fresh parsley

2 tsp finely grated lemon rind           2 tablespoons lemon juice

1/2 teaspoon ground turmeric           1 teaspoons ground cumin

500g sweet potatoes, peeled, coarsely chopped

1/3 cup skim milk                             salt and pepper to taste

  1. Combine lamb, parsley, rind, juice, turmeric and cumin in a bowl; mix well.
  2. Add sweet potatoes to a large pan of boiling, salted water. Boil, uncovered, until just tender; drain well. Mash sweet potatoes in a large bowl with skim milk until combined. Season with salt and pepper. Cover to keep warm.
  3. Meanwhile, heat a large, lightly oiled pan. Add cutlets, cook on both sides until browned and tender. Cover; stand 5 minutes.
  4. Serve lamb with mash.

 

Serves 4                                   1 serve = 1 protein, 1 carbohydrate

 

CHILLI LAMB STIR-FRY

2 teaspoons sesame oil

500g trim lamb strips

1 medium red capsicum, deseeded, sliced thinly

2 fresh long red chillies, seeded, thinly sliced

1 tablespoon grated fresh ginger

2 cloves garlic, crushed

2 bunches bok choy, trimmed, roughly chopped

1/4 cup soy sauce

1 tablespoon oyster sauce

2 spring onions, thinly sliced

fresh herbs to garnish

  1. Heat oil in a wok or large pan. Add lamb, in batches, stir-fry until lightly browned. Remove lamb; add capsicum, chillies, ginger and garlic to wok, stir-fry until capsicum is tender.
  2. Return lamb to wok with bok choy and sauces; stir-fry until bok choy is just wilted.
  3. Serve stir-fry sprinkled with spring onions.

SERVES 4                                          1 serve = 1 protein

 

 

CRUSTED LAMB WITH VEGETABLES

1-teaspoon oil                                     600g (2 medium) lamb mini roasts

2 tablespoons grain mustard              2 teaspoons sea salt

1 teaspoon Moroccan seasoning        4 small zucchini, half lengthways

1 red capsicum, quartered                 1 medium yellow capsicum, quartered

1 medium red onion, cut into thick wedges

  1. Brush oil over a large, heated grill pan; add lamb, brown all over. Reserve pan – DO NOT RINSE.
  2. Place lamb on a wire rack in a baking dish; brush with combined mustard. Sprinkle with combined salt and seasoning.
  3. Cook lamb, uncovered, in a hot oven for about 20 minutes, or until cooked as desired. Cover lamb; rest 5 minutes before cutting into thick slices.
  4. Meanwhile, heat same grill pan; add vegetables, in batches, cook until browned all over and tender.
  5. Serve vegetables topped with lamb.

SERVES 4                                             1 serve = 1 protein

 

CURRIED BEEF STIR-FRY

2 teaspoons oil                                                400g beef strips

2 medium onions, thickly sliced         1 clove garlic, crushed

2 tspoons finely grated fresh ginger   1 small red chilli, seeded, thinly sliced

1 tablespoon mild curry paste             2 tablespoons satay sauce

2 Tbls salt-reduced soy sauce              2 teaspoons cornflour

1/2 cup chicken stock                          1 cup bean sprouts, trimmed

  1. Heat half of the oil in a wok or large pan; add beef, in batches, stir-fry until well browned. Remove from wok.
  2. Heat remaining oil in same wok or pan; add onions, garlic, ginger and chilli, stir-fry until onions are soft. Add paste; stir-fry until fragrant.
  3. Return beef to wok with combined sauces, cornflour and stock; stir-fry until sauce boils and thickens and beef is hot. Stir in sprouts.

SERVES 4                              1 serve = 1 protein

 

 

CURRIED BEEF WITH TOMATOES

Cooking oil spray                             400g rump steak, thinly sliced

1 large onion, thinly sliced                          1 ½  tblsps tikka masala curry paste

1 x 400g diced tomatoes                             1 tablespoon tomato paste

2 zucchini, sliced                               salt and pepper to taste

2 tablespoons chopped fresh coriander

  1. Spray a heated non-stick pan with cooking oil; add beef, in batches, stir-fry until browned. Remove from pan.
  2. Add onion, stir until soft. Stir in curry paste, tomatoes, paste and zucchini; stir until boiling. Reduce heat; simmer for 2 minutes.
  3. Return beef to pan with coriander; season with salt and pepper. Stir until heated through.

Serves 4                                            1 serve = 1 protein

 

GRILLED LAMB WITH MUSHROOM SALAD

2 teaspoons oil

300g button mushrooms, halved

2 cloves garlic, crushed

1/2 teaspoon paprika

2 tablespoons red wine vinegar

1 x 450g can baby beetroot, drained, halved

80g rocket leaves

400g lamb cutlets, well-trimmed

  1. Heat oil in a large pan; cook mushrooms, stirring. Stir in garlic, paprika and vinegar. Bring to boil; reduce heat, simmer for 1 minute.
  2. Heat an oiled grill pan; add cutlets, cook on both sides, until browned and tender.
  3. Combine mushroom mixture, beetroot and rocket in a bowl; mix well.
  4. Serve cutlets with mushroom salad.

Serves 4.                        1 serve = 1 protein

 

 

Herbed beef with balsamic glaze

Ingredients (serves 8)                                 1 serve = 1 protein

1.3kg beef eye fillet, trimmed

1/3 cup olive oil

1 cup flat-leaf parsley leaves, roughly chopped

1/4 cup oregano leaves, roughly chopped

2 tablespoons thyme leaves, roughly chopped

2 tablespoons brandy or beef stock

1/4 cup balsamic vinegar

1/4 cup caster sugar

Method

Preheat oven to 180°C. Cut fillet of beef in half crossways to make 2 fillets. Season with salt and pepper. Heat 2 tablespoons oil in a large, heavy-based frying pan over medium-high heat. Sear beef, 1 fillet at a time, turning, for 5 minutes or until browned. Transfer to a large roasting pan.

Combine parsley, oregano and thyme in a bowl. Press herbs on top of each fillet. Combine remaining 2 tablespoons oil and brandy. Pour over beef. Cover pan tightly with foil. Roast beef for 30 to 35 minutes for medium or until cooked to your liking. Remove from oven. Set aside for 1 hour.

Pour meat juices into a frying pan. Add vinegar and sugar. Bring to the boil, stirring, over high heat. Reduce heat to medium-low. Simmer for 10 to 15 minutes or until sauce is thick. Thickly slice beef. Drizzle with balsamic glaze and serve.

 

 

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                      1 tablespoon honey

1 tablespoon light soy sauce               1 tablespoon hoisin sauce

1 tablespoon lemon juice                     2 cloves garlic, crushed

1 small fresh red chilli, seeded, finely chopped

cooking oil spray

  1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.
  2. Drain cutlets; reserve marinade.
  3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                               1 serve = 1 protein

 

 

INDIAN LAMB CURRY

2 teaspoons oil

500g lamb strips

1 onion, chopped

1 clove garlic, crushed

3 teaspoons curry powder

2 teaspoons sweet paprika

1 teaspoon ground cumin

1 tablespoon cornflour

1 x 375ml can light and creamy evaporated milk

1/4 cup beef stock

  1. Heat oil in a large pan, add lamb; cook, stirring, until browned. Remove from pan. Add onion and garlic to pan, cook, stirring until onion is soft. Add combined spices; stir for 1 minute.
  2. Stir in blended cornflour, evaporated milk and stock; bring slowly to boil, stirring. Return lamb to pan; simmer for 10 minutes.

Serves 4

 

Korean beef with kimchi slaw

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Ingredients                                                 Serves 2 1 serve = 1 protein

4 garlic cloves, crushed

1/3 soy sauce

2 teaspoons fresh ginger, finely grated

2 Tblsp brown sugar

1 Tblsp white vinegar

2 Tblsp Hot chilli sauce

1 Tblsp peanut oil

200g Beef Eye Fillet

3 cups shredded Chinese Cabbage

2 Carrots, cut into matchsticks

1 Lebanese cucumber, cut into matchsticks

3 spring onions, thinly sliced diagonally

1 long red chilli, cut into matchsticks

1 Tblsp sesame seeds, toasted

Steamed jasmine rice, to serve

 

Method

Step 1

Mix the garlic, soy, ginger, sugar, vinegar, 1 tablespoon chilli sauce and oil in a jug. Combine the beef and half the soy mixture in a medium bowl.

Step 2

Heat a frying pan over medium heat. Cook the beef for 2 mins each side or until cooked to your liking. Transfer to a plate. Cover with foil and set aside for 5 mins to rest. Thickly slice.

Step 3

Combine the cabbage, carrot, cucumber, spring onion, chilli, sesame seeds, remaining soy mixture and remaining chilli sauce in a bowl. Serve salad with beef, steamed rice and extra spring onion.

 

 

LAMB VEGETABLE STIR-FRY

1 teaspoon oil                                             1 clove garlic, crushed

500g lamb strips                               500g broccolini, halved

1 red capsicum, chopped                            200g button mushrooms, sliced

4 spring onions, chopped                           ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

  1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.
  2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4.                                           1 serve = 1 protein

 

 

Lamb casserole

Ingredients (serves 6)                       1 serve = 1 protein, 1 carbohydrate

6 lamb forequarter chops, excess fat trimmed, halved   1 tbs olive oil

2 garlic cloves, coarsely chopped                                  500g  potatoes, halved

2 carrots, peeled, thickly sliced diagonally                              160ml (2/3 cup) red wine

1 x 660ml btl passata (tomato pasta sauce)                            375ml (1 1/2 cups) chicken stock                                                                    1 x 260g btl tomato chutney                                                             2 large sprigs fresh rosemary                                                            150g (1 cup) frozen peas

Chopped fresh continental parsley, to serve

Method

Preheat oven to 180°C. Season the lamb with salt and pepper. Heat the oil in a large flameproof casserole dish or large frying pan over medium-high heat. Add one-third of the lamb and cook for 2-3 minutes each side or until browned. Transfer to a large plate. Repeat, in 2 more batches, with remaining lamb, reheating the dish between batches.

Add the garlic and cook, stirring, for 2 minutes or until soft. Add the potato and carrot, and cook, stirring occasionally, for 2 minutes. Add the wine and cook for 2 minutes or until the liquid has reduced by half.

Transfer the mixture to a casserole dish, if necessary. Add the lamb, passata, stock, chutney and rosemary. Cover and bake for 2 hours or until the lamb is tender and falls off the bone.

Use a large metal spoon to skim any fat from the surface. Stir in the peas. Season with salt and pepper. Sprinkle with parsley to serve.

Notes

Cook’s tip: To make it easier to skim off fat that has risen to the surface during cooking, prepare casserole to the end of step 3. Store in the fridge overnight. The cool temperature causes fat to solidify, making it easier to remove. Reheat over medium heat, stirring often. Continue from step 4.

 

 

 

LAMB CHICKPEA SALAD

400g lamb fillets, trimmed

1 tablespoon Moroccan seasoning

1 clove garlic, crushed

1 x 300g can chickpeas, drained

1 bunch flat-leafed parsley, finely chopped

½ cup chopped fresh mint

1/4 cup chopped fresh coriander

6 spring onions, finely chopped

1 x 200g punnet cherry tomatoes, halved

cooking oil spray

2 tablespoon lemon juice

1 tablespoon no-oil French dressing

  1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.
  2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.
  3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.
  4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

Serves 4                         1 serve = 1 protein, 1 carbohydrate

 

LEMON CAPER VEAL

2 teaspoons oil                                                4 x 125g veal steaks

1 cup chicken stock                             2 tablespoons lemon juice

¼ cup fat-reduced cream                    1 teaspoon cornflour

1 teaspoon water                                 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives

salt and pepper to taste

  1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.
  2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                       1 serve = 1 protein, 2 tsp fat

 

LAMB WITH VEGETABLES

500g lamb fillets                               1 clove garlic, crushed

2 tablespoons lemon juice                 1-tablespoon grain mustard

6 springs fresh rosemary                            400g baby chat potatoes, halved

2 small zucchini, halved lengthways 1 medium onion, sliced

1 medium red capsicum, quartered   Extra 6 whole garlic cloves

Cooking oil spray                             Salt to taste

  1. Combine lamb, garlic, juice and mustard in a large bowl, Cover; refrigerate for several hours or overnight.
  2. Place rosemary sprigs, potatoes, zucchini, onion, capsicum and extra garlic in a large baking dish. Spray with cooking oil; season with salt.
  3. Cook in a hot oven, 200oC, for about 40 minutes, turning occasionally, until browned and slightly crisp.
  4. Cook lamb in an oiled grill pan, on all sides, until browned and tender. Stand for 5 minutes before slicing.
  5. Serve lamb over vegetable mixture.

Serves 4                                            1 serve = 1 protein

 

LOW-FAT TURKEY BOLOGNAISE

1/2 cup chicken stock                          1 medium onion, finely chopped

1 medium carrot, finely chopped        2 sticks celery, finely chopped

2 cloves garlic, crushed                       400g turkey mince

1 x 500ml bottle tomato pasta sauce   2 tablespoons chopped fresh parsley

100g small pasta                                  1 tablespoon grated parmesan cheese

  1. Heat ¼ of the stock a large non-stick pan, add onion, carrot, celery and garlic; cook, stirring, over low heat until vegetables are soft.
  2. Add turkey; cook, stirring, until changed ion colour.
  3. Add remaining stock and sauce; bring to boil, simmer, uncovered, for about 20 minutes, or until sauce is thickened. Stir in parsley.
  4. Meanwhile, add pasta to a large pan of boiling water, boil, uncovered, until just tender; drain well.
  5. Toss pasta through turkey sauce, sprinkle with cheese.

SERVES 4                  1 serve = 1 protein, 2 carbohydrates

 

 

 

MEXICAN BEEF STIR-FRY

1 x 35g packet Taco seasoning

600g beef scotch fillet, trimmed, thinly sliced

cooking oil spray

1 onion, sliced

1 red capsicum, sliced

2 sticks celery, sliced

1 medium zucchini, finely sliced

1 x 125g can corn kernels, drained

1 tablespoon water

2 tablespoon chopped fresh coriander

  1. Combine seasoning and steak in a bowl; mix well.
  2. Spray a heated wok or pan with cooing oil spray. Add beef, in batches, stir-fry until browned. Remove beef.
  3. Add onion, capsicum, celery, zucchini, corn and water to wok; stir-fry until vegetables are tender. Return steak and its juices to wok; stir-fry until heated through. Add coriander; toss well.

Serves 4               1 serve = 1 protein

 

Mexican grilled steak with corn salad

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate

olive oil cooking spray                                    2 corn cobs, trimmed

2 tablespoons vegetable oil                             1 teaspoon smoked paprika

1 teaspoon ground cumin                                1/2 teaspoon chilli flakes

1 garlic clove, crushed                                    1 teaspoon finely grated lime rind

4 (100g each) beef rump steaks                      1 large red onion, cut into thin wedges

420g can red kidney beans, drained, rinsed   1 long red chilli, deseeded, thinly sliced

1/3 cup chopped fresh coriander leaves

1 tablespoon lime juice lime wedges and fresh coriander leaves, to serve

Method

Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Rub 2 teaspoons oil over corn cobs. Cook for 10 minutes, turning occasionally, or until lightly browned and tender.

Combine paprika, cumin, chilli flakes, garlic, lime rind and remaining oil in a ceramic baking dish. Add steaks. Turn to coat. Cook steaks for 3 to 4 minutes each side for medium or until cooked to your liking. Cook onion for 5 to 6 minutes or until light brown and tender.

Cut kernels from corn cobs. Combine corn kernels, beans, sliced chilli, chopped coriander, onion and lime juice in a bowl. Serve steaks with corn mixture, lime wedges and coriander leaves.

 

 

MINTED LAMB CASSEROLE

Cooking oil spray

500g lean diced lamb

1 onion, chopped

1 clove garlic, crushed

1 x 400g can diced tomatoes

2 cups beef stock

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 medium zucchini, sliced

1 x 440g can carrots, drained

2 tablespoons chopped fresh mint

  1. Heat a large non-stick flameproof/ovenproof dish; spray with cooking oil. Add lamb, in batches, cook until browned. Remove from pan.
  2. Add onion and garlic; cook, stirring, until soft. Return lamb with tomatoes, stock, paste and sauce. Bring to boil; cover.
  3. Cook in a moderate oven, 180oC, for about 1 hour. Add zucchini and carrots; cook for a further 10 minutes. Stir in mint.

Serves 4               1 serve = 1 protein

 

 

MUSHROOM STEAKS

1 tablespoon grain mustard                        4 x 120g sirloin steaks

2 teaspoons olive oil                                   2 cloves garlic, crushed

2 onions, thickly sliced                     2 teaspoons brown sugar

¼ cup red wine                                  150g oyster mushrooms

100g button mushrooms, thinly sliced       1/2 cup beef stock

  1. Spread mustard over both sides of steaks; stand 15 minutes.
  2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.
  3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.
  4. Serve steaks with mushroom mixture.

Serves 4                                            1 serve = 1 protein

 

 

 

Mushroom Steak

4 lean beef steaks               1 Tblsp oil

1 small onion                         180g mushrooms sliced

½ cup beef stock                 2 Tblsp Worcestershire sauce

2 Tblsp parsley chopped

 

Heat the non- stick fry pan.  Brush oil on both sides of steak.

To seal cook steak 2-3 minutes on both sides.  Turn when juices appear on uncooked side.

Remove from heat, rest while making sauce.  Add onion and mushrooms to any pan juices, cook 1 minute.  Add Worcestershire  sauce and stock.  Bring to the boil, stirring constantly until thickened.  Add parsley and any juices from rested steak.

 

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).

Serve with steamed veges.

 

Serves 4             1 serve = 1 protein

 

LEMON CAPER VEAL

2 teaspoons oil                                           4 x 125g veal steaks

1 cup chicken stock                                    2 tablespoons lemon juice

¼ cup fat-reduced cream                             1 teaspoon cornflour

1 teaspoon water                              1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives   salt and pepper to taste

  1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.
  2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                                            1 serve = 1 protein, 2 tsp fat

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                             1 tablespoon honey

1 tablespoon light soy sauce                       1 tablespoon hoisin sauce

1 tablespoon lemon juice                            2 cloves garlic, crushed

1 fresh red chilli, seeded, finely chopped    cooking oil spray

  1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.
  2. Drain cutlets; reserve marinade.
  3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                            1 serve = 1 protein

 

LAMB RACK WITH ROASTED VEGETABLES

2 small swedes, peeled, cut into wedges

2 small parsnips, peeled, cut into wedges

1 bunch Dutch carrots, trimmed, peeled

4 small potatoes, unpeeled, cut into wedges

1 teaspoon minced garlic

cooking oil spray

4 sprigs rosemary

1 Frenched rack of lamb (8 lean cutlets)

2 teaspoons dried mixed Italian herbs

extra cooking oil spray

2 cups beef stock

  1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.
  2. Cook in a hot oven, 200°C, for about 25 minutes.
  3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.
  4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.
  5. Serve lamb with vegetables; drizzle with pan juices.

Serves 4               1 serve = 1 protein, 1 carbohydrate

 

LAMB VEGETABLE STIR-FRY

1 teaspoon oil                                               1 clove garlic, crushed

500g lamb strips                                          500g broccolini, halved

1 red capsicum, chopped                           200g button mushrooms, sliced

4 spring onions, chopped                           ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

  1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.
  2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4.                                1 serve = 1 protein

 

STIR-FRIED LAMB IN BLACK BEAN SAUCE

600g lamb strips

1 teaspoon five spice powder

2 teaspoons sesame oil

2 teaspoons peanut oil

2 cloves garlic, crushed

1 teaspoon grated fresh ginger

1 medium onion sliced thinly

1 small red capsicum sliced thinly

1 small yellow capsicum sliced thinly

6 green onions, sliced thinly

1 teaspoon cornflour

½ cup chicken stock

1 tablespoon soy sauce

2 tablespoon black bean sauce

 

  1. Place lamb in medium bowl with combined five-spice and sesame oil, toss lamb to coat in five-spice mixture.
  2. Heat half of the peanut oil in wok or large frying pan; stir fry lamb, in batches, until browned lightly.
  3. Heat remaining peanut oil in same wok; stir-fry garlic, ginger and brown onion until onion just softens. Add capsicum capsicums and green onion; stir fry until capsicum is just tender.
  4. Blend cornflour with stock and sauces in small jug. Add cornflour mixture to wok with lamb; stir until sauce boils and thickens slightly and lamb is cooked as desired.

Serves 4

 

 

MUSHROOM STEAKS

1 tablespoon grain mustard

4 x 12g sirloin steaks

2 teaspoons olive oil

2 cloves garlic, crushed

2 onions, thickly sliced

2 teaspoons brown sugar

¼ cup red wine

150g oyster mushrooms

100g button mushrooms, thinly sliced

1/2 cup beef stock

  1. Spread mustard over both sides of steaks; stand 15 minutes.
  2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.
  3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.
  4. Serve steaks with mushroom mixture.

Serves 4                                 1 serve = 1 protein

 

Navarin of lamb

Ingredients                                                                        Serves 4 (1 serve = 1 protein, 1 carbohydrate)

2 tablespoons olive oil                                                   8 (1.6kg) lamb forequarter chops, trimmed

2 garlic cloves, finely chopped                                    1/4 cup plain flour

3/4 cup red wine, optional                                           1/4 cup tomato paste

2 cups chicken stock                                                       4 small sebago potatoes, peeled, thickly sliced

1 turnip, peeled, cut into thick wedges                  2 carrots, peeled, halved, thickly sliced

5 sprigs fresh thyme                                                       1/2 cup frozen peas

1/3 cup chopped fresh flat-leaf parsley leaves

 

Method

Step 1

Preheat oven to 180°C/160°C fan-forced. Heat 1 tablespoon oil in large, heavy-based, flameproof casserole dish over medium heat. Cook lamb, in batches, for 3 minutes each side or until browned. Transfer to a plate.

Step 2

Add remaining oil to dish. Add garlic. Cook, stirring, for 30 seconds or until fragrant. Add flour. Cook, stirring, for 1 minute. Remove from heat. Slowly add wine, stirring constantly. Stir in tomato paste, stock and 3 cups cold water. Return dish to heat. Stir until mixture is smooth.

Step 3

Return lamb to dish with potato, turnip, carrot and thyme. Cover. Bake for 1 hour 30 minutes or until lamb is tender.

Step 4

Add peas. Bake 5 minutes or until tender. Using a spoon, skim fat from surface and discard. Discard thyme sprigs. Season with salt and pepper. Serve sprinkled with parsley.

 

 

NORTH AFRICAN LAMB SKEWERS

500g lean sirloin beef strips          1 red capsicum, cut into cubes

3 teaspoons Moroccan seasoning 2 tsp lemon and herb seasoning

2 teaspoons olive oil                      1/3 cup reduced-fat plain yoghurt

1 Tblsp chopped fresh coriander   Salt and pepper to taste

 

Combine beef, capsicum, seasonings and oil in a medium bowl; mix well.

Thread beef and capsicum alternately onto 8 skewers.

Cook skewers on a heated, oiled grill plate (or grill or barbecue) until beef is browned all over and tender.

Serve skewers with combined yoghurt and coriander; season with salt and pepper.

Serves 4                          1 serve = 1 protein

 

ORIENTAL LAMB RACKS

500g diced trim lamb                                       1 red capsicum, chopped

½ teaspoon cornflour                                       1 tablespoon water

steamed vegetables to serve

MARINADE

¼ cup light soy sauce                                       1 teaspoon grated fresh ginger

1 clove garlic, crushed                                     1 tablespoon brown sugar

¼ teaspoon five spice powder                         2 tablespoons sweet sherry

  1. MARINADE. Combine all ingredients in a bowl; mix well.
  2. Thread lamb and pieces of capsicum onto 8 skewers. Place in a shallow dish; add marinade, turn to coat in mixture. Cover; refrigerate for 30 minutes or overnight.
  3. Drain skewers; reserve marinade.
  4. Cook skewers under a hot grill, on both sides, occasionally brushing with marinade, until cooked as desired.
  5. Place remaining marinade in a small pan; stir in blended cornflour and water. Bring to boil; simmer, uncovered, for 2 minutes, or until sauce is slightly thickened.
  6. Serve lamb skewers drizzled with sauce and steamed vegetables.

SERVES 4                                                       1 serve = 1 protein

 

 

PORK WITH ORANGE SAUCE

2 teaspoons oil                   500g pork fillets

2 green zucchini, thinly sliced   1 onion, thinly sliced

1 tablespoons port                1-cup chicken stock

3 teaspoons cornflour             2 tablespoons water

1 cup orange juice

  1. Heat half the oil in a large baking dish. Add pork; cook until browned all over. Remove from dish.
  2. Heat remaining oil in same dish; add zucchini and onion, cook, stirring for about 2 minutes or until slightly softened. Place pork on top of vegetables; pour over combined port and stock.
  3. Cook, covered, in a moderately hot oven, 190oC, for about 12 minutes, or until pork is tender and juices run pink to clear. Remove pork and vegetables; cover with foil, keep warm.
  4. Place baking dish on stovetop. Pour in blended cornflour, water and juice. Stir over heat until sauce boils and thickens.
  5. Serve pork sliced with vegetables and sauce.

Serves 4

 

 

Quick goulash

Ingredients (serves 4)                       1 serve = 1 protein

1 1/2 tablespoons olive oil

500g stir-fry beef

1 brown onion, thinly sliced

200g button mushrooms, thickly sliced

1 tablespoon ground paprika

400g can condensed tomato soup

400g can diced tomatoes

steamed rice, chopped flat-leaf parsley leaves to serve

Method

Heat 2 teaspoons oil in a large frying pan over high heat. Add half the beef. Cook, stirring often, for 3 minutes or until browned. Transfer to a plate. Repeat with oil and remaining beef.

Add remaining 2 teaspoons oil, onion and mushroom to pan. Cook for 3 minutes or until tender. Add paprika. Cook, stirring, for 1 minute. Add soup and tomatoes. Stir until well combined. Bring to the boil.

Reduce heat to low. Return beef and any juices to pan. Simmer for 3 minutes or until warmed through. Season with salt and pepper.

Spoon rice into bowls. Spoon over goulash and sprinkle with parsley.

 

Roast beef with easy red wine sauce

Ingredients (serves 6)                                    1 serve = 1 protein

1.2kg piece beef eye fillet

Olive oil

400ml good-quality red wine

270ml jar Bowles Veal Glace

2 tsp Dijon mustard

Method

Preheat oven to 200C. Tie beef with cooking string at regular intervals to make a firm, even shape, tucking in the ends. Brush beef all over with oil and season generously with salt and pepper. Heat a roasting pan on your stovetop over high heat. Brown beef on all sides, then transfer to oven. Cook for 30 minutes for medium or until cooked to your liking. Remove beef from oven. Cover loosely with foil and leave to rest for 10 minutes while making sauce.

For sauce, place wine in a small saucepan and bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes or until wine has reduced by three-quarters. Add veal glace and mustard and whisk until sauce is blended. Simmer for a further 3-5 minutes or until thick and syrupy.

Slice beef thickly and serve drizzled with red wine sauce.

Notes

You need a full-bodied wine to give your sauce the best flavour – try a cabernet sauvignon blend. Bowles Veal Glace is a stock reduction. Look for it in quality butchers and delicatessens. If you can’t find it, you could replace it with reduced beef or veal stock, but bear in mind that your sauce won’t be as intensely flavoured. Cooking tip: When browning beef on the stovetop, choose a heavy-based roasting pan that is able to be heated to a high temperature without buckling.

 

 

 

ROAST BEEF WITH MUSHROOM PEPPER SAUCE

500g piece beef eye fillet                             1 teaspoon sea salt flakes

¼ tsp freshly cracked black pepper  1 teaspoons dried thyme leaves

MUSHROOM PEPPER SAUCE

1 small brown onion, finely chopped         2 cloves garlic, crushed

200g button mushrooms, sliced                  1/4 tsp fresh cracked black pepper

11/4 cups beef stock                         1 tablespoon cornflour

2 teaspoons brandy                          1 tablespoon Worcestershire sauce

  1. Trim fat and sinew from beef; place in a large baking dish. Combine salt, pepper and thyme in a bowl; rub evenly over beef.
  2. Cook in a hot oven, 200°C, for about 25 minutes, or until cooked as desired. Remove beef from oven; cover, stand for about 5 minutes before slicing.
  3. Mushroom Pepper Sauce. Place mushrooms, garlic, pepper and stock in a large pan; bring to boil. Simmer for 10 minutes. Add blended cornflour, brandy and sauce; stir over heat until boiling and slightly thickened. Serve beef with Mushroom Pepper Sauce.

SERVES 4                     1 serve = 1 protein

 

 

 

ROAST TURKEY WITH REDCURRANT SAUCE

1 x 1kg frozen turkey breast roast

2/3 cup cranberry sauce to serve

GLAZE

¼ cup red currant jelly

¼ cup orange juice

1 teaspoon finely grated orange rind

1-tablespoon grain mustard

1 tablespoon chopped fresh rosemary

1/2 teaspoon cracked black pepper

  1. Thaw turkey according to manufacturers directions on box. Do not remove foil. Place turkey in a baking dish.
  2. Glaze. Combine all ingredients in a pan; stir over low heat until jelly is melted.
  3. Roast turkey according to instructions on box. When turkey is unwrapped from foil, return to baking dish. Cook for a further 15 minutes; pour over Glaze. Cook for a further 15 minutes, brushing turkey with Glaze during cooking.
  4. Allow 1 tablespoon cranberry sauce per serve. Serve turkey cut into slices with cranberry sauce.

SERVES 8

 

 

Savoury mince  (useful as a last minute dinner)

Makes 6 cups

Ingredients

2 tablespoons olive oil                      1 brown onion, finely chopped

2 garlic cloves, crushed                     600g beef mince

1 large carrot, peeled, finely chopped         2 tablespoons tomato paste

3 x 400g cans crushed tomatoes

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.

Add carrot. Cook, stirring, for 5 minutes. Add tomato paste. Cook, stirring, for 2 to 4 minutes. Add crushed tomatoes. Increase heat to high. Bring to the boil.

Reduce heat to medium-low. Simmer, uncovered, for 20 to 30 minutes or until sauce thickens. Season with salt and pepper.

Notes

Freeze mince mixture in an airtight container for up to 3 months. Defrost in the refrigerator overnight.

 

Savoury mince with soft polenta

Ingredients (serves 4)    1 serve = 1 protein, 2 carbohydrates

1 quantity Savoury mince (see related recipe)      2 cups milk

3/4 cup instant polenta                                         20g butter

1/3 cup grated parmesan cheese                           1/4 cup basil leaves, to serve

Method

Place savoury mince in a large saucepan over low heat. Cook, stirring occasionally, for 15 minutes or until heated through.

Bring milk and 2 cups of cold water to the boil in a large saucepan over high heat. Add polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to low. Cook, stirring, for 4 to 5 minutes or until thick. Remove from heat. Stir in butter and 1/4 cup of parmesan.

Spoon polenta onto plates. Top with the savoury mince. Sprinkle with remaining parmesan and basil. Serve.

 

Slow-cooked casserole

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate

800g chuck steak, diced                    4 Desiree potatoes, cubed

4 carrots, trimmed, sliced                  415g can diced tomatoes

2 tablespoons tomato paste              1 cup frozen peas

1/4 cup gravy powder                       crusty bread, to serve

Method

Preheat oven to 130°C. Place meat, potatoes, carrots, tomatoes and tomato paste into an ovenproof casserole dish. Mix well to combine.

Cover with a lid. Bake for 3 hours 45 minutes, stirring once or twice during cooking.

Remove casserole from oven. Stir in peas. Gradually add gravy powder, stirring constantly to prevent lumps from forming. Return to oven. Cook, uncovered, for a further 15 minutes.

 

SOY LAMB STIR-FRY

2 teaspoons oil                                           500g lean lamb strips

1 medium white onion, sliced thinly           1 clove garlic, crushed

2 sticks celery, sliced diagonally                 1 small red capsicum, chopped

200g button mushrooms, thinly sliced       150g snow peas, trimmed

1/3 cup beef stock                                       1/3 cup light soy sauce

  1. Heat oil in a wok or large pan; add lamb, in batches, stir-fry until browned. Remove lamb.
  2. Add onion, garlic, celery, capsicum and mushrooms to wok; stir-fry for 2 minutes. Return lamb to wok with snow peas; stir in combined stock and sauce. Stir-fry until lamb is heated through.

Serves 4                                            1 serve = 1 protein

 

Spiced lamb cutlets with garlic tomato salad

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

2 teaspoons cumin seeds                            1 teaspoon cracked black pepper

3 teaspoons ground paprika                       4 garlic cloves, crushed

8 lamb cutlets, trimmed                              1/3 cup olive oil

2 rounds Lebanese bread                            olive oil cooking spray

4 ripe tomatoes, sliced into rounds             200g grape tomatoes, halved lengthways

1 bunch flat-leaf parsley, leaves roughly chopped

2 large lemons

Method

Combine cumin, pepper, 2 teaspoons paprika, half the garlic and salt on a large plate. Press cutlets into spice mixture to coat.

Heat 2 tablespoons oil in a frying pan over medium heat. Cook cutlets, in batches, for 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil.

Meanwhile, preheat oven to 180°C. Place bread on a baking tray and spray lightly with oil. Sprinkle with remaining 1 teaspoon paprika. Bake for 5 minutes or until crisp. Break bread into pieces.

Divide tomatoes between plates. Sprinkle with remaining garlic. Top with parsley and bread pieces. Juice 1 lemon and cut remaining lemon into wedges. Whisk together 1/4 cup lemon juice, remaining 2 tablespoons oil and salt and pepper. Drizzle over salad. Toss to combine. Serve cutlets with salad and lemon wedges.

 

SPICY BEEF KEBABS

400g lean minced beef

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh coriander

1 small fresh red chilli, seeded, finely chopped

2 tablespoons packaged breadcrumbs

1 teaspoon Moroccan seasoning salt and pepper to taste

cooking oil spry

MINT YOGHURT SAUCE

1 x 200g carton no fat plain yoghurt

1 tablespoon chopped fresh mint

1 clove garlic, crushed

  1. Mint Yoghurt Sauce. Combine yoghurt, mint and garlic in a small bowl.
  2. Place mince, herbs, chilli, breadcrumbs and seasonings in a large bowl. Using your hand; mix well. Carefully mould 2 tablespoons of mixture onto one end of 8 skewers. Place skewers onto a tray; refrigerate 30 minutes.
  3. Spray kebabs with cooking oil; cook in a heated, large non-stick pan, turning frequently, until browned and cooked through.
  4. Serve kebabs with Mint Yoghurt Sauce.

Serves 4                            1 serve = 1 protein

 

Steak and Aioli Sandwiches

8 thin beef fillet steaks (800grams)

4 large egg tomatoes, halved

1 Tablespoon olive oil

½ cup low fat mayonnaise

1 teaspoon bottled crushed garlic

4 slices ciabatta (wood fired Italian white bread with crisp crust)

1-tablespoon fresh basil

1-tablespoon balsamic vinegar

100g mesclun

 

Cook beef on heated oiled grill plate (or barbecue) until browned on both sides and cooked as desired.

Meanwhile place tomatoes, cut-side up, on grill tray, drizzle with oil.  Grill 10 minutes or until softened.

Combine mayonnaise and garlic in bowl.

Toast bread, spread with mayonnaise mixture (aioli); top with steaks and tomatoes, sprinkle with basil and vinegar.  Serve with mesclun.

 

Serves 4

 

STEAK WITH MEXICAN SALSA

4 x 125g sirloin steaks, trimmed                     1 teaspoon Cajun seasoning

MEXICAN SALSA

1 small red capsicum                                       1 x 125g can corn kernels, drained

125g can chick peas, drained                          2 tomatoes, seeded, finely chopped

1 teaspoon minced chillies                              ¼ cup chopped flat-leafed parsley

1 tablespoon red wine vinegar                        2 tablespoons oil

  1. Rub both sides of steaks with seasoning.
  2. Cook steaks on a heated grill pan, on both sides, until browned and cooked as desired. Remove from heat; stand, covered, for a few minutes.
  3. Mexican Salsa. Combine all ingredients in a bowl; mix well.
  4. Serve steaks with Salsa.

Serves 4                      1 serve = 1 protein

 

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein, 2 tsp oil

3 sirloin steaks

oil, for brushing

75g cherry tomatoes, halved

1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil

1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

 

 

Steaks with Port and Pears

425g pear halves in syrup                 1/3 cup port

1 clove garlic                           2 tsp chopped fresh chives

1 tsp grated lemon rind           4 beef eye fillet steaks

1 Tblsp oil                               1 small beef stock cube, crumbled

1/3 cup water                          2 tsp cornflour

2 tsp water, extra                    1 tblsp chopped fresh chives extra

 

Drain pears, reserve a cup syrup.  Combine syrup, port, garlic, chives and rind in bowl.  Add steaks, cover, refrigerate several hours or overnight.

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

Strain pan juices, return to pan, add blended cornflour and extra water.  Stir over heat until sauce boils and thickens.

Add 4 pear halves to pan, reserve remaining pear halves for another use.

Stir gently over heat until pear halves are warmed through.

Serve steaks with sauce and pears.  Sprinkle with extra chives.

 

Serves 4

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein

3 sirloin steaks                                  oil, for brushing

75g cherry tomatoes, halved                       1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil                               1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four

 

Summer Beef salad

Ingredients (serves 4)                                   1 serve = 1 protein, 2 tsp fat

2 rump steaks (500g total)

1 tbs olive oil

275g baby green beans, trimmed

100g mesclun (baby salad leaves)

4 spring onions, thinly sliced

Tarragon mustard vinaigrette

1 1/2 tbs Dijon mustard with tarragon (see note)

2 tbs white wine vinegar

1/4 cup (60ml) olive oil

Method

Season steaks on each side with salt and pepper. Heat oil in a large frypan and cook steaks for 3-4 minutes on each side over medium-high heat for medium-rare, or until cooked to your liking. Transfer to a plate, rest for 5 minutes, then thinly slice.

Meanwhile, blanch the beans in boiling salted water for 2 minutes or until bright green and tender. Drain, refresh in cold running water, then drain again.

For the tarragon mustard vinaigrette, whisk all ingredients in a small bowl and season to taste with sea salt and pepper.

Combine the blanched beans, mesclun, spring onion and steak in a large bowl, season to taste with sea salt and freshly ground black pepper. Divide salad among plates and drizzle with dressing.

Notes

From supermarkets and delis, or use regular Dijon mustard.

 

 

 

SWEET AND SOUR LAMB CUTLETS

1 teaspoon oil                                   1 large red onion, thickly sliced

1 medium red capsicum, chopped     1 carrot, thinly sliced

3 teaspoons cornflour                       1 tablespoon water

1 tablespoon malt vinegar                 1/4 cup tomato sauce

1 tablespoon brown sugar                1 cup pineapple juice

extra 1/3 cup water                                     8 lamb cutlets

  1. Heat oil in a medium non-stick pan; add onion, capsicum and carrot. Cook, stirring, until vegetables are softened. Blend cornflour and water in a jug until smooth; stir in vinegar, sauces, sugar, juice and extra water until combined. Pour into pan with vegetable mixture; stir until boiling and thickened.
  2. Cook lamb in heated, oiled grill pan until browned on both sides and cooked as desired. Serve lamb with vegetable sauce.

SERVES 4                              1 serve = 1 protein

 

TANDOORI BEEF

4 x 100g lean sirloin steaks                   1/3 cup tandoori curry paste

¼ cup low-fat plain yoghurt                    salad to serve and fresh herbs to garnish

SAUCE

1 cup low-fat plain yoghurt                    1 clove garlic, crushed

1 Tblsp chopped fresh coriander leaves       1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

  1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.
  2. SAUCE. Blend all ingredients until smooth.
  3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.
  4. Serve steaks with Sauce and salad; garnish with fresh herbs.

SERVES 4.                       1 serve = 1 protein

 

Thai Beef Salad

400g beef rump steak                                      ¼ cup lime juice

2 Tblsp shredded fresh mint leaves               150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce                                   1 Tblsp brown sugar

 

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

 

Serves 4             1 serve = 1 protein

 

VEAL RISSOLES

400g veal mince                                              1 small onion, finely chopped

1 medium carrot, grated                                               1 medium zucchini, grated

½ teaspoon dried thyme                                               1 teaspoon crushed garlic

1 egg, lightly beaten                                         plain flour

15g butter                                                        2 teaspoons oil

  1. Combine mince, onion, zucchini, thyme, garlic and egg in a bowl; mix well. Divide mixture into 8 portions; roll into balls, flatten into rissole shapes. Toss rissoles in flour; shake away excess flour.
  2. Heat butter and oil in a medium frying pan over medium heat. Add rissoles, cook for about 8 minutes on each side, turning several times, until cooked through. Drain on absorbent paper.

Serves 4                                                           1 serve = 1 protein

 

Vietnamese beef salad

Ingredients                                         Serves 4   1 serve = 1 protein, 1 carbohydrate

400g beef rump steak, excess fat trimmed

100g dried rice vermicelli noodles

100g snow peas, trimmed, halved

1 Lebanese cucumber, peeled lengthways into ribbons

1/2 cup fresh coriander leaves

1/3 cup fresh mint leaves, torn

2 shallots, ends trimmed, thinly sliced

1 small carrot, peeled, cut into matchsticks

50g (2/3 cup) bean sprouts, trimmed

60g Asian leafy salad mix (see note)

1 small fresh red chilli, finely chopped

1 1/2 tablespoons fresh lime juice

1 1/2 tablespoons peanut oil

1 tablespoon fish sauce (see note)

Method

Step 1

Preheat a barbecue grill or chargrill on medium-high. Cook the beef for 4 minutes each side for medium or until cooked to your liking. Thinly slice.

Step 2

Meanwhile, place the noodles and snow peas in a large heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until noodles are tender. Drain. Use kitchen scissors to cut the noodles into short lengths. Return the noodles and snow peas to the bowl.

Step 3

Add the beef, cucumber, coriander, mint, shallot, carrot, bean sprouts and salad mix to the bowl. Toss to combine.

Step 4

Combine chilli, lime juice, oil and fish sauce. Add to the salad. Toss to combine.

Don’t Let a Setback Stop You from Pushing Ahead

Filed under: Messages — Arlene @ 5:20 am

1 Step Back, 2 Steps Forward

Don’t Let a Setback Stop You from Pushing Ahead

 

“Fall seven times, get up eight.” – Japanese Proverb “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams

“The gem cannot be polished without friction, nor man perfected without trials.” – Chinese Proverb

“Never give in. Never. Never. Never. Never.” – Winston Churchill

“Great works are performed not by strength but by perseverance.” – Samuel Johnson

These quotes all say the same thing. No matter how many obstacles you run into, what matters is that you’re able to overcome each of them, one at a time.

“Two steps forward, one step back” is usually a negative term to describe someone who is having trouble making progress. But switched around, “1 Step Back, 2 Steps Forward” means that instead of grousing or feeling guilty about a misstep, you can still come out ahead if you put your head down and push forward.

Steps back can take many forms: a family vacation, breaks in your routine, personal tragedies, injuries, or that lost weekend in front of the tube. A big mistake people make when trying to get healthier is that when they fall off a bit or something happens, they think they “have to start over”. Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You’re still ahead of where you were before, far beyond the starting line.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

Guilt can be debilitating to your healthy habits. When you mess up (or even when things are messed up for you), it’s natural to feel guilty. At that point, you have a choice: to let that guilt plummet you into a cycle that could spit you out worse off than before, or to accept the step back and say “where do I go from here?”

Of course, consistent success is still something to strive for. You don’t want to roller-coaster up and down. That’s an “old” habit, remember? And the 1Step/2Step strategy doesn’t lessen the need to do your best. You should still work hard to keep those steps back from happening. But it helps to be prepared with a plan and a positive attitude for when they do happen. Many times, this means a rededication, a refocusing, and a recommitment. You might want to look at your program and see why it’s allowing those landmines to stick around. Use it as a learning process. Ask how you can keep that misstep from happening again.

  • Take a walk in the park to clear your head and regroup.
  • Have a personal “bounce back” motto that will re-energize you. Put it everywhere.
  • Don’t be hard on yourself if you think you’re trying too hard.
  • Return to the basics. Are you making it too complicated and tough on yourself?
  • Plan ahead for irregularities in your schedule, call ahead to healthy restaurants, pack healthy snacks.
  • Stay aware of what you’re doing. One meal mess up can turn into a one day mess up, a one week mess up if you’re not careful.
  • Remind yourself of your success so far when you need a boost.

Unlike people who run 10 Kilometres today because they should have run two yesterday, “2 Steps Forward” doesn’t necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible as much as you can. Habits are difficult to change – they need continual, consistent, and commited work.

 

Message

Filed under: Messages — Arlene @ 5:17 am

 

 

You need to change your habits forever to make the health benefits permanent!!!

 

Eating small, healthy meals regularly helps speedup your metabolism, stabilises your blood sugar levels and promotes weight loss.  Skipping meals encourages the body to lay down fat, as it sends your body into “starvation mode”, slowing your metabolism

 

Please do as much exercise as your schedule allows – physical activity makes you feel emotionally and mentally terrific!

 

 

 

 

December 10, 2016

Motivational Message

Filed under: Messages — Arlene @ 8:54 pm

IT IS HARD TO LOSE WEIGHT!

 

The contemporary lifestyle is a comfortable, but dangerous one.  We live in an ‘obesogenic environment’ – everything in our lives conspires to make us put on weight!

 

Here is what has changed in the last 20 years:

  • We watch too much TV.
  • We use labour-saving gadgets in the garden and kitchen.
  • We drive everywhere.
  • We walk and cycle less frequently.
  • We work more in areas of technology and mechanisation and less in manual jobs.
  • We lack the time to cook easy meals.
  • When we find the time to cook, we no longer know how to cook healthily.
  • Cheap junk food, alcohol and soft drinks are widely available.
  • Food and drink come in bigger portion sizes.
  • There is greater marketing of high kilojoule soft drinks and fast foods.
  • The fresh vegetables and salads need to be prepared – often we are too lazy to do this, it is easier to grab processed foods.

 

No wonder it seems so difficult to keep the weight off!!!  You have to exercise a lot of self discipline to make the right choices, keep your portions small and be as active as possible.

 

Have a great and healthy week where you feel strong healthy and fit!

 

Best Wishes

Arlene

www.arlenesway.com.au

 

Menu for Weight Loss

Filed under: Messages — Arlene @ 8:53 pm

 

 

 

MENU FOR WEIGHT LOSS

 

Day 1

Breakfast:                    2/3 cup cereal

Morning Tea:               1 small nectarine

Lunch:                         Cheese and salad sandwich

Afternoon Tea:            1 small peach

Dinner:                        150g grilled fish with veges (2cups)

Supper:                        ice block / 12 cherries

Day 2

Breakfast:                    1 toast with poached egg and tomato

Morning Tea:               1 plum

Lunch:                         Tuna and salad wrap

Afternoon Tea:            2 fresh apricots

Dinner:                        120g Roast chicken breast and salad

Supper:                        Jarrah hot chocolate/ small mango

Day 3

Breakfast:                    1 slice raisin toast with 2 Tblsp cottage cheese and honey

Morning Tea:               200g low fat yoghurt

Lunch:                         Sandwich on two slices with turkey, cranberry jelly and salad

Afternoon Tea:            2 plain biscuits/ 2 rice cakes with tomato and black pepper

Dinner:                        100g Grilled steak and salad

Supper:                        Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast:                    1 scrambled egg with tomato and mushrooms

Morning Tea:               2 fresh apricots

Lunch:                         Greek salad

Afternoon Tea:            small apple

Dinner:                        1 cup pasta with napoletana sauce with salad

Supper:                        3 squares chocolate / poached pear

 

Day 5

Breakfast:                    1 banana with 5 Tblsp cottage cheese and a drizzle of honey

Morning Tea:               1 cup berries

Lunch:                         miso soup, 2 sushi rolls

Afternoon Tea:            15 grapes

Dinner:                        150g Grilled fish and salad

Supper:                        low joule jelly

Day 6

Breakfast:                    1 toast with ricotta and tomato

Morning Tea:               2 sweet biscuits/ 200g low fat yoghurt

Lunch:                         Chicken burger

Afternoon Tea:            5 passionfruit

Dinner:                        Stir fry chicken and vegetables

Supper:                        1 baked apple with ½ cup low fat custard

 

 

 

 

 

 

 

 

Day 7

Breakfast:                    1 cup cereal

Morning Tea:               1 mango

Lunch:                         Tuna salad

Afternoon Tea:            peach

Dinner:                        Stir fry vegetables with 100g tofu/100g beef

Supper:                        jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly

 

Daily:  2 cups low fat milk; 2 teaspoons fat

 

Questions

Filed under: Messages — Arlene @ 8:52 pm

Question

I have dreadful sweet cravings and wondered if this indicates there is something missing from my diet.  I became a vegetarian a year ago, and thought that this could perhaps be causing this desire for lollies, chocolates, cakes and biscuits which I previously never felt like.  These cravings are mainly in the latter part of the day.

Answer

It would be necessary for me to analyse your overall diet before I could determine whether your intake is deficient in any of the vitamins or minerals.  When the cravings occur later in the day, it is often due to a drop in blood sugar levels, which may be due to not eating sufficient throughout the day.  I would suggest you eat six small meals during the day, and try to satisfy the sweet cravings with nutritious foods such as fruit or yoghurt.  In addition, when one is tired you experience sweet cravings.  Ensure that you are not iron deficient, or perhaps you lack sleep or are doing too much.

 

Question

I am always trying to lose weight and have just been reading a book on food combining.  What do you think of this diet?  I am so desperate to “shrink” that I will try anything.  I do not understand it, but they give menus that I can follow.  Can you explain how it works and if you think it is healthy or not?

Answer

The concept behind food combining diets is that proteins require acids to digest and carbohydrates require alkali, so mixing the two creates incorrect digestion – and one of the consequences is obesity.  Should you subscribe to this diet, you can say good-bye to toasted cheese and tomato sandwiches, meat and potatoes, lamb curry and rice and spaghetti bolognaise.  The notion that starch foods need an alkaline solution while protein foods need an acid environment is rubbish.  The stomach is an acid environment and has a pH of 1; so all foods entering the stomach experience this intense acid.  In addition, there is hardly a single food that is pure protein or pure carbohydrate.  Most foods, whether they classify them as carbohydrates, proteins, or fats are a combination.  Breads, all grains and cereal foods, legumes, nuts and milk contain protein and carbohydrate within the same food.  This diet is not recommended; it carries a high risk of you becoming nutrient deficient.  We should be combining foods rather than separating them.  The body is perfectly equipped to cope with such mixtures.  In addition, if you are participating in sport, it may provide insufficient energy.

 

Question

How is Obesity diagnosed?

Answer

The most common way to find out whether you’re overweight or obese is to figure out your body mass index (BMI). BMI is an estimate of body fat, and it’s a good gauge of your risk for diseases that occur with more body fat.

BMI = weight (in kilograms) / height (in metres) squared

For  example, if you weigh 70 kg and are 1.7 metres tall:

70/ (1.7)squared = 24

According to the table below you would fall into the high level of normal range.

The higher your BMI, the higher your risk of disease. BMI is calculated from your height and weight. These BMI ranges apply to adults and are not applicable to children under 18.

What Does Body Mass Index Mean?

BMI
18.5–24.9 Normal weight
25.0–29.9 Overweight
30.0–39.9 Obese
40.0 and above Extreme obesity

Although BMI can be used for most men and women, it does have some limits. It may overestimate body fat in athletes and others who have a muscular build. BMI also may underestimate body fat in older people and others who have lost muscle.

Another way to check wheth3er you are a healthy size is to measure your waist circumference as a check on your abdominal fat. If you have a waist measurement of 94cm + (men) or 80 cm + (for women) you are at an increased risk of developing problems such as heart disease and diabetes due to excess abdominal fat.

Question

What foods cause heartburn?

Answer

What foods should you avoid?

  • Acidic foods – citrus fruits and tomato products may trigger your heartburn because they take longer to digest and increase the amount of stomach acid produced.
  • Heartburn beverages – coffee, alcohol, carbonated drinks, acidic fruit juices and tomato juice may cause heartburn. Many of these drinks also contain excess calories that can contribute to weight gain. Instead, opt for non-citrus juices, water and tea.

Question

What is Gastric Banding?

Answer

Gastric banding is surgery to help with weight loss. The surgeon places a band around the upper part of your stomach to create a small pouch to hold food. The band limits the amount of food you can eat by making you feel full after eating small amounts of food.

After surgery, your doctor can adjust the band to make food pass more slowly or quickly through your digestive system.

Question

W7hat is heartburn?

Answer

Heartburn, also known as acid reflux, is a painful and burning sensation in the oesophagus, just behind the breastbone usually associated with regurgitation of gastric acid (gastric reflux). The pain often rises in the chest and may radiate to the neck, throat, or angle of the jaw. Heartburn is a major symptom of gastro oesophageal reflux disease, otherwise known as GERD; acid reflux is also identified as one of the causes of chronic cough, and may even mimic asthma. Despite its name, heartburn actually has nothing to do with the heart; it is so called because of a burning sensation near to where the heart is located – although some heart problems may give rise to a similar burning sensation.

 

Question

How Do Unhealthy Fats in Your Diet Contribute to High Cholesterol?

Answer

Foods like cheese, butter, sausage, biscuits, cakes, and desserts may taste good to you, but they can have a lot of saturated fat and cholesterol. Eating too much of these unhealthy fats could lead to high cholesterol and heart disease.

Start with small changes first. Use heart-healthy olive or canola oil instead of butter for cooking. Drink fat-free or low-fat milk instead of 2% milk or whole milk. Pick leaner cuts of meat.

 

Eating foods that contain saturated fats or trans fats can raise the LDL (“bad”) cholesterol in your blood. Having a high level of LDL cholesterol increases your chance of clogged arteries (atherosclerosis), which can lead to coronary artery disease and heart attack.

Trans fats also are unhealthy. Try as much as possible to avoid eating them. Trans fat raises the level of “bad” LDL cholesterol in your blood and lowers the “good” HDL cholesterol in your blood.

HDL cholesterol is important. It helps clear the bad cholesterol from your blood so it does not clog your arteries. A high level of HDL can lower your risk of having a heart attack.

Remember, your body needs some fat to be healthy. Use the example below as a guide for eating less saturated fat.

In general:

No more than 10% of your daily calories should come from saturated fat. This is about 20 grams of fat in a 2,000-calorie diet.

No more than 10% of your daily calories should come from polyunsaturated fat. This is about 20 grams in a 2,000-calorie diet.

Monounsaturated fats can be up to 15% of your daily calories. This is about 25 to 30 grams in a 2,000-calorie diet.

If you’re not sure how much fat you should be eating or how many calories you need each day to stay at a healthy weight, talk to an Accredited Practising Dietitian who can help you create a plan that’s right for you.

Question

What is the Difference between Vegetariansim and Vegansim?

Answer

By definition, vegetarians are those individuals that do not eat any meat products (meat, chicken, fish), they will however, eat dairy products and eggs. Vegans on the other hand, do not consume any animal products at all! Or derivatives of such. So guess where an egg comes from? A Chicken! And milk? A cow! So you can cross both eggs and milk off your list. The Vegan diet walks a hard thin line.

Question

How can I lose the weight since becoming menopausal?

Answer

Menopause occurs when a woman stops ovulating and her monthly period (menstruation) ceases. Menopause actually means the last menstrual period. The average age of the natural menopause is 51 years, but can occur much earlier or later. Menopause that occurs before the age of 45 is called early menopause and before the age of 40 is premature menopause.

At this time, most women (around 2/3 of women) experience weight gain or difficulty maintaining their usual weight. Most women will gain about 5-7 kilos during their menopausal years. You also discover that the weight gain tends to accumulate around the abdomen, rather than the hips and thighs as before menopause. People commonly refer to this as an “apple” shape, because the stomach area becomes rounder. An extra kilo before menopause will settle evenly over hips, bottom, thighs, and arms. After menopause, it all goes round the middle! Most of this weight will come on gradually – generally about a ½ kilo a year.

As you enter the early stages of menopause, maintaining weight becomes more and more difficult, and losing weight becomes almost impossible. This is because of the fluctuation in your hormones. Your body’s hormones have a direct impact on your appetite, metabolism, and fat storage. At this stage, women can develop “insulin resistance” making their bodies store fat, rather than burn calories. This “insulin resistance” changes how our bodies handle the foods we eat. For example, if you ate 1,000 calories before menopause, you would burn 700 of them and store around 300. After menopause, your body will store 700 and burn only 300! This is a big difference, and the result is weight gain! Even a modest weight gain can result in a change of dress size.

Excessive weight gain could also be a sign that something is wrong with your hormone levels, blood sugars, or eating habits. Visit your doctor if your weight gain is out of control. Excessive fat stored around the abdomen can lead to an increased risk for heart disease, high blood pressure, diabetes, breast cancer, and high cholesterol.

Here are a few tips to help you:

Reduce calories. Menopausal women need fewer calories to maintain former body weight. It may be necessary to cut calorie intake by 10 to 15 percent while at the same time increasing level of activity or exercise. If women don’t reduce their calorie intake, they are over eating. Calories needs are the highest during the mid-20s. The daily calorie needs, as women age, then reduce at about 2% to 4% for every 10 years added. Eat a balanced diet. Avoid refined sugars and indulge in fruits and vegetables. Choose foods low in fat, saturated fat, and cholesterol. Fat intake should be less than 30 percent of daily calorie intake. Women of all ages should consume 20 to 30 grams of fibre daily.

 

Portion Control. Eat slowly and practice portion control – this does not mean you have to eliminate your favourite foods. Just eat smaller quantities.

Avoid crash or fad diets. Starvation will only cause your metabolism to slow down, causing you to gain more weight later on. Fad diets simply don’t work — over 95% of dieters gain back the weight they lose and more.

 

Maintain adequate intake of water: So many of the bodily functions rely on the body being adequately hydrated. Drinking 6 to 8 glasses daily is ideal. New studies say that you can drink tea and coffee as part of your daily water requirements. A couple of cups a day are fine as part of your water intake. We are talking about black coffee, not coffee house drinks.

 

Don’t lose large amounts of weight. There is a balance between being too thin and just right. Being very thin can lead to an increased chance of developing osteoporosis.

 

Increase your physical activity. Exercise becomes particularly important as a woman ages. Regular exercise benefits the heart and bones, helps regulate weight, and can be a mood enhancer, creating a better sense of well-being. Women who are physically inactive are more likely to suffer from coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Weight loss still requires that you burn more calories each day than you take in. Do aerobics to increase your metabolism and burn fat. Do weight bearing activities such as walking and cycling to increase muscle mass and ward off osteoporosis. When women diet to lose weight after menopause, they will not be able to continue to lose weight unless exercise is added to the daily routine. Exercise prevents the decrease in metabolism that occurs when women diet without exercising. But, you must exercise consistently, preferably daily. Start with 5 minutes of walking each day and work to gradually increase the duration of whatever exercise you are doing. Work to increase your exercise time to 60 minutes daily.

August 14, 2016

Message

Filed under: Messages — Arlene @ 12:25 am

Watch your portion sizes.

 

It is really important to eat regularly, so you must be organised and have the correct food available.  Never starve yourself, or you may end up bingeing.  Long periods without food slows down your metabolism and makes your body store fat.

 

Exercise is really essential for both your mental well being, and speeding up your metabolic rate.  A good walk is an appetite suppressant.  People who exercise tend to make better choices of food. Do an hour exercise most days.  Aim for moderate intensity activity, which means you notice a slight increase in breathing and heart rate.  Try walking, swimming, or even gardening!  You might have to go to the gym or do a DVD if the weather is not that great!

 

Message

Filed under: Messages — Arlene @ 12:05 am

Watch your portion sizes.

 It is really important to eat regularly, so you must be organised and have the correct food available.  Never starve yourself, or you may end up bingeing.  Long periods without food slows down your metabolism and makes your body store fat.

 Exercise is really essential for both your mental well being, and speeding up your metabolic rate.  A good walk is an appetite suppressant.  People who exercise tend to make better choices of food. Do an hour exercise most days.  Aim for moderate intensity activity, which means you notice a slight increase in breathing and heart rate.  Try walking, swimming, or even gardening!  You might have to go to the gym or do a DVD if the weather is not that great!

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