Nourish - November 2017

Prawn skewers
1 kg raw prawns, peeled and deveined
8 skewers, soaked

Broccoli rice
1 head of broccoli, floreted
2 tbsp cold-pressed extra-virgin coconut oil
½ red chilli, deseeded and finely chopped
Sea salt and pepper, to taste
1 lemon, cut into 4 wedges

Add all the marinade ingredients to a large
bowl, whisking to ensure well combined.
Thread the prawns onto the skewers and
brush with marinade. Set aside on a large
plate and brush any remaining marinade
on the skewers. Allow to sit for 2 hours.
Pulse the broccoli in a food
processor until it resembles rice.
In a large frypan, heat oil and sauté the
chilli for 30 seconds. Add broccoli rice,
season well and sauté for 2 to 3 minutes.
Heat a barbecue grill on medium high
heat and grill prawn skewers for 4 minutes
each side, or until they are cooked to
your liking. Serve the skewers on the
broccoli rice with a wedge of lemon.

EYE FILLET STEAK WITH MISO GREENS
SERVES 2
2 x 120 g grass-fed eye fillet steak
2 tbsp extra-virgin olive oil
1 tbsp cold-pressed extra-virgin coconut oil
1 bunch of broccolini, halved
6 brussels sprouts, quartered
1 zucchini, sliced
1 bunch of asparagus, halved
1 tbsp sesame seeds
Sea salt and pepper, to taste

Miso dressing

2 tsp miso paste

2 tsp Dijon mustard

1 tbsp mirin

1 tsp sesame oil

Marinate steak in olive oil, sea

salt and pepper for 1 hour.

Add all miso dressing ingredients to a

small bowl and whisk to combine.

Heat a barbecue grill or frypan on a

medium high heat. Grill steak for 6 to 8

minutes each side, depending on your

desired result. Set aside to rest.

Heat coconut oil in a large frypan.

Add greens and stir-fry them for 3 to

4 minutes, or until they are starting

to soften. Add the miso dressing and

continue to sauté for a further minute or

2, or until cooked to your liking. Remove

from the heat and scatter sesame seeds

on top before serving with the steak.

LCHF (LOW CARB HEALTHY FAT)

CHICKEN & PUMPKIN SALAD

SERVES 2

200 g Jap pumpkin, diced

2 garlic cloves

1 red onion, sliced

1 tsp cinnamon

1 tbsp cold-pressed extra-virgin

coconut oil, melted

2 tbsp extra-virgin olive oil

1 tbsp balsamic vinegar

300 g chicken thigh, free range

3 rashers pasture-raised bacon, diced

60 g rocket leaves

125 g cherry tomatoes, quartered

2 tbsp kimchi

30 g walnuts

Sea salt and pepper, to taste

Preheat oven to 180°C and line a

baking tray with baking paper.

To a large bowl, add pumpkin, garlic,

onion, cinnamon and melted coconut oil.

Season well. Toss to combine and transfer

to the baking tray. Bake for 25 minutes,

or until pumpkin is soft and golden.

Add the olive oil and balsamic to a

small bowl and whisk to combine.

Heat a frypan over medium heat and

add the chicken and bacon and sauté

for 5 to 6 minutes, or until golden

and chicken is cooked through.

To a serving bowl add rocket, cherry

tomatoes and kimchi. Add pumpkin,

onion, chicken and bacon and toss gently

to combine. Scatter the walnuts over

the salad, drizzle with the olive oil and

balsamic and season further if required.

CRISPY SALMON SALAD

SERVES 2

2 x 120 g salmon fillets,

preferably wild caught

1 bunch of asparagus, halved

1 avocado, mashed

1 tbsp dill, roughly chopped

1 lemon, juiced

Sea salt and pepper, to taste

1 tbsp cold-pressed extra-virgin olive oil

1 red chilli, deseeded and finely diced

½ bunch of kale, stalks removed

and leaves roughly chopped

Bring a small saucepan of water to the

boil on the stove. Place asparagus in a

colander or steamer basket, cover with a

lid and lightly blanch for 2 to 3 minutes.

Roughly mash the avocado together

with the dill and half of the lemon

juice. Season well and set aside.

Heat oil in a large frypan and add

salmon fillets, skin side down. Season

with salt and cook for 4 minutes, or

until skin is crispy before flipping and

cooking for an additional 2 minutes.

Return salmon to skin side down and

flake the salmon with a fork, cooking for

an additional minute in the natural oil of

the salmon before adding the chilli, kale

and asparagus. Toss to combine, season

well and cook for a further 2 minutes, or

until the salmon is cooked to your liking.

Serve topped with mashed avocado

and additional lemon if required.

SAUSAGES WITH ROAST

CAULIFLOWER SALAD

SERVES 2

4 grass-fed sausages, e.g. Cleavers

½ head cauliflower, floreted

1 tsp paprika

1 tbsp cold-pressed extra-virgin coconut oil

4 eggs, free range

1 cup broccoli, cut into small florets

50 g spinach

2 spring onions, thinly sliced

EYE FILLET STEAK

WITH MISO GREENS