• Cooking With Kristen - Sprouts and Speck Salad

    Kristen Papathanasiou is an Accredited Practising Dietitian, Accredited Sports Dietitian and an Approved Eating Disorder Practitioner.

    If you hate Brussels sprouts you're doing it all wrong.Boiled soggy sprouts are a thing of the past.If you want to avoid the stink the trick is to keep the sprouts RAW. Give my SPROUT & SPECK SALAD a go...

    Toss all ingredients together, top with the citrus dressing and be prepared to be wowed.

    INGREDIENTS

    • Brussels sprouts, finely shredded
    • Roasted almonds, roughly chopped
    • Cooked speck, pancetta or streaky bacon
    • Grated parmesan

    CITRUS DRESSING:(makes enough to dress a large salad for 4)

    • Juice of 1 lemon
    • Juice of 2 oranges
    • a splash of apple cider vinegar
    • 2 Tb extra virgin olive oil
    • Salt and pepper

     

     

  • Cooking With Kristen - Loaded Sweet Potato

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

    Loaded Sweet Potato

    Serves 4-5

    Ingredients:

    • 2 large sweet potatoes cut in half lengthways
    • 500g lean beef mince
    • 1 400g can of red kidney beans OR black beans
    • 1 400g can of diced tomatoes
    • 1 red onion finely chopped
    • 1 Tb smoked paprika
    • 1 Tb cumin
    • 1 tsp cayenne pepper
    • Salt & pepper
    • Tasty cheese, grated

    Method:

    1. Pre-heat fan oven to 200C.
    2. Roast sweet potato halves in oven for 40 minutes or until cooked all the way through.
    3. In a pan, fry off the onion and spices in olive oil.
    4. Add mince and cook for about 3-5 minutes. Once meat has turned almost completely brown add the tinned tomatoes and beans and let simmer with the lid on for 15 minutes.
    5. Once the meat is cooked, spoon the mixture over the cooked sweet potato halves, top with cheese and bake until cheese is melted.
    6. Serve with greek yoghurt or home-made guacamole.

    This can make for a perfect vegetarian dish too - just leave out the mince!

     

     

     

  • Cooking With Kristen - Easy Cheesy Muffins

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

     

    Easy Cheesy Muffins

    These savoury muffins make for a nutritious lunchbox snack that the whole family can enjoy. They can be a great way to sneak in extra veggies for those more fussy eaters.

    Makes about 12 small muffins

    Ingredients

    • 2 cups cooked quinoa
    • 1 cup grated cheddar cheese
    • 4 whole eggs, whisked
    • 2 medium zucchinis, grated
    • Salt and pepper to taste

    Method

    1. Pre-heat oven to 180C.
    2. Mix all ingredients together in a bowl.
    3. Pour mixture into a lined/greased muffin tray.
    4. Bake for 15 minutes.

     

  • Cooking With Kristen - Vegetarian (Bean) Wraps

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

    Vegetarian (Bean) Wraps

    Eating less meat is not only good for the environment, it does wonders for your health too!

    A diet high in meat, especially processed meats (beef, pork, sausages, cold meats) has been shown to increase the risk of obesity, heart disease, and some cancers.

    To keep your health in check, and keep cholesterol levels down, aim for at least one meat-free meal a week by swapping fatty proteins for nutritious plant based alternatives like legumes, tofu or vegetables.

    Try my meat-free burger patties.

    Just 1 of these wraps provides you with over half your daily fibre requirement and 4 serves of vegetables (you should aim for 5+ serves a day)!

    Beans are a good alternative to meat as they are low in fat, high in protein, and a good source of iron.

    INGREDIENTS

    Bean Patties

    • 2x 400g can of four bean mix
    • 1/2 cup breadcrumbs
    • 1 egg
    • handful of parsley, chopped
    • 1 clove garlic, grated
    • 1 tsp cumin

    Grilled Vegetables

    • zuchinni
    • capsicum
    • eggplant

    To Serve

    • hummus
    • tzatziki
    • rocket
    • wholegrain pita wraps/tortillas/rolls

     METHOD

    1. Pre-heat oven to 180C, fan forced grill. Coat sliced veg with olive oil and a sprinkle of salt and grill for about 5 minutes either side, or until slightly charred.
    2. Mash beans in a large mixing bowl. Add egg, breadcrumbs, garlic, parsley, and cumin, and mix. Season with salt and pepper.
    3. Form into balls and flatten into patties. Make sure the patties aren't too flat as they will collapse in the pan.
    4. As the beans are already cooked they won't take long. Cook for about 3 minutes either side or until golden.
    5. Serve on a wholegrain wrap with grilled veg, hoummus and/or tzatziki, and rocket. Top with chilli sauce (optional).

    Serves 4

  • Cooking With Kristen - Chicken Larb with Asian Greens

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

    Chicken Larb with Asian Greens

    If you're looking for a quick and easy recipe look no further. This take on the classic Thai dish takes less then 10 minutes to cook and is the perfect balance of lean protein, energy boosting carbs, and nutrient rich greens.

    Ingredients:

    • 1 Tb fresh ginger, roughly chopped
    • 2 cloves garlic, chopped
    • 1 lemon grass stem, finely chopped
    • 1-2 chillies, chopped
    • 1 medium red onion, thinly sliced
    • 600g chicken/pork mince
    • 2 bunches of chinese broccoli (gai lan), roughly chopped
    • 3 Tb fresh lime juice
    • 1½ Tb fish sauce
    • 1 tsp brown sugar

    Method:

    1. Heat a Tb of oil in a large frying pan over a medium heat. Add ginger, garlic, chilli and lemongrass and fry off for one minute. 
    2. Add chicken or pork mince and cook for about five minutes or until meat is cooked.
    3. Heat through the chinese broccoli and onion. Any green veg would work well here i.e. broccolini, green beans, bok choy.
    4. Stir in the mixture of the lime juice, fish sauce, and brown sugar.
    5. Top with fresh mint and crushed peanuts. Serve with jasmine or brown rice.

    Serves 4-5

     

  • Cooking with Kristen - Homemade Kebabs

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

    Easy Homemade Kebabs with Spring Salad

    Healthy and kebab are words we don't offer hear in the same sentence. But these fresh, veggie packed wraps are the perfect healthy alternative to the much loved greasy weekend kebab.

    My top tip: add grated zucchini to the lamb mixture. It's a great way to sneak in extra vegetables plus it helps to keep the meat juicy!

    INGREDIENTS

    Kofta (lamb meatballs)makes about 10 small patties

    • 1kg lamb mince
    • 2 zucchinis, grated
    • 2 onions, finely diced
    • 2 cloves garlic, grated
    • 2 tsp ground cumin
    • Salt & pepper to taste

    Salad

    • 1x large Lebanese cucumber, sliced
    • 3x small radish, sliced
    • 1 cup cherry tomatoes, sliced in half
    • Handful of fresh mint, roughly torn
    • Juice of 1 small lemon

    METHOD

    1. Combine kofta ingredients into large mixing bowl.
    2. Form small, sausage like patties and set aside in fridge to cool whilst making the salad.
    3. Heat olive oil in a large grill pan over a high heat (could also use a BBQ).
    4. Cook kofta for about 8-12 minutes, turning once each side is browned.
    5. Serve with salad, pita bread, and top with hummus or greek yoghurt!

     

  • Cooking with Kristen - Vegetable Frittata

    Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.

    Vegetable Frittata

     

    Eggs aren't just for breakfast.

    Frittatas are great for when you're pressed for time. Pair it with a fresh salad for a quick and easy meal, or portion it up for a high protein, super-satisfying snack.

    Leftover vegetables works well in this dish so get creative!

     

    INGREDIENTS

    Makes 3 main meals or 6 snacks

    • 6 whole eggs
    • Spinach fresh or frozen - if frozen defrost first
    • Leftover roast potato cut into bite size chunks
    • 1 spring onion roughly chopped

     

    METHOD

    1. Pre-heat oven to 180C fan-forced.
    2. Lightly whisk eggs into a mixing bowl.
    3. Heat a non-stick pan over a medium heat. Once heated, add a Tb of olive oil.
    4. Add spinach and onion to egg mixture and mix.
    5. Pour mixture into pan. Cook for a minute before adding the potato. This is where you would add any other leftover vegetables (zucchini, leek, sweet potato, capsicum all work well!).
    6. Transfer pan into oven and cook for 12 minutes or until eggs have cooked through.
    7. Portion into 6 pizza-like slices before serving with greek yoghurt and chilli (optional).

     

    Can also be eaten cold or reheated!