Today we're going on a little excursion.
I'm bringing you guys down to a south Melbourne market.
I wanted to come down here to pick up
some fresh produce for a few recipes
that we'll be whipping up together.
If you find that putting together dinner on weeknights
can be a hassle--
it takes too long and you'd rather order in, or just
grab a bag of chips-- keep watching, because I've
got a bunch of quick and tasty recipes
that you can include in your repertoire.
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All right, so I'm back home now, got some fresh ingredients
from the market, got some other ingredients in the fridge,
and I'm about to get changed into a hoodie.
Because, let's be real, I make a mess when I'm in the kitchen,
and there's no way that I'm going to be cooking
all these recipes in linen.
Now if you want a written version
of any of these recipes, check out the description box.
I've linked them all for you.
That way you can bookmark them, you can print them,
you could save them to your device--
whatever you want to do.
And it'll just make it really easy for you to refer back to.
Now if you're new around here, welcome.
My name is Rachel.
I'm a personal trainer, I'm a nutritionist,
and I'm a wellness coach.
And I love sharing recipes with you guys.
All right, first up on the menu, we have a low-carb beef bowl.
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You can, of course, swap out the low-carb noodles.
But this is what we're doing for this recipe.
So, what you will need--
400 grams of extra lean beef mince--
the reason that we're going for extra lean is
because we're already getting our fats from other sources
in this meal--
1 tablespoon of your preferred cooking oil,
4 tablespoons of hoisin sauce, a small bag of pre-chopped
coleslaw mix, 2 whole eggs, some low-calorie noodles--
I like to use these lo-cal, low-carb Chang's konjac
noodles--
green onions-- which we're going to
slice up thinly-- broccolini, bok choy,
and some almond flakes.
So you're going to need two pans for this one,
and you may want to enlist your microwave's help as well.
So we're starting off with a large pan,
and I'm adding the oil to the pan.
And I'm going to place the beef mince on the pan
and let it start cooking.
While the beef mince is cooking, I'm
going to chop up my broccolini and my bok choy.
I'm just going use the scissors and chop them up
into some microwave-safe containers.
You can cook them in a steamer if you like, but I
find that putting them in the microwave
is just so much faster for this process--
and we're trying to get dinner made as quick as we can.
So, what I'm going to do is place the broccolini
and the bok choy into the microwave,
with a small amount of water, and I'm
going to cook each of those for a few minutes.
The bok choy doesn't take very long.
Your broccolini, you're going to maybe need like three or four
minutes, if not a little bit more--
that's going to depend on the strength of your microwave.
Now once the mince has been cooking for about five minutes
and it's reasonably browned, we're
going to add in the hoisin sauce and the coleslaw mix.
And while that's cooking away, I'm
going to take out another pan.
I'm using a nonstick pan for this
so that I don't have to use any cooking oils or anything.
And I'm going to cook two eggs sunny-side-up.
While the eggs are cooking, I'm jumping back
to that pan that has the beef mince in it.
And I'm going to cut up some konjac noodles and put them in.
You don't have to cut them, of course.
That's optional.
But these noodles have already been rinsed,
and now I'm going to add them into the pan,
along with some chopped up spring
onion and some almond flakes.
Stir that around regularly.
Your ends are only going to take like a minute or two to cook,
and by now your broccolini and your bok choy should be done.
So what you can do is take them out of the microwave,
serve everything up in a bowl, place the egg on top,
and there you have it.
Now we are going to make a falafel meal prep.
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So you can have this one for dinner, cook extra,
and then you can take it for leftovers the next day.
So, if you want to, you can make your own falafel from scratch,
or I have bought these store-bought ones.
You're just going to want to look out for lower sodium.
So I've got falafel.
I've got hummus.
I have red onion, cucumber, tomato, feta cheese,
baby spinach leaves, and whole wheat pita,
which I'm actually going to bake and turn
into more like, sort of, tortilla-chip-style things
to put with the meal.
So what we're doing is we're pre-heating our oven,
and I'm going to place the pita breads in there.
And we're just going to toast them, essentially.
So cut them up first, put them in, and then toast them
so that they're more chip like, and we're
going to serve this as our carbs with the dish.
While that's happening, I'm also going
to make sure to cook up the falafel.
You can cook this whichever method you prefer.
I find it's easy just to throw it on a skillet,
and I'm also going to assemble the salad.
So the way that I'm going to do that is,
I'm going to just grab out a container,
I'm going to put in my baby spinach leaves.
Chop up a red onion and put that in there.
Then I'm adding my cucumber, my tomato, and my feta.
If you are a dressing kind of person,
you can put the dressing on, but I don't put dressing on
and that reflects in the macros.
Because what I'm going to do is, I'm
going to make a container, which is going
to have the falafel in it.
We're going to put our little pita bread chip
sort of things in there with it, the salad,
and then some hummus as well.
If you're not a big fan of hummus,
you could always swap it out-- use something like tahini
as well.
That would be delicious.
This is a very convenient lunchbox option.
Now we have tuna pasta.
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I have shown you guys this one before, in another video.
Although I don't remember what the video was, so there we go.
But it is a very fast option that you can have for dinner.
And if you are someone who is eating your higher
protein, and higher carbohydrates,
and slightly lower fat, this option will suit you well.
For each serving of the pasta, we're
using 2 small tins of tuna, a handful of spinach, roughly
a 1/4 to 1/2 a punnet of cherry tomatoes,
1/2 a tablespoon of olive oil, some Himalayan salt,
and about 60 grams of pasta per serve.
Now, the weight of the pasta--
It is measured before we cook it and not after, because cooked
and raw pasta do weigh different amounts,
and I calculate the macros off the raw weight.
This whole recipe will only take you about 15 minutes,
and it does pack a great punch of protein.
So I'm going to bring some water to the boil in a saucepan,
and then I'm going to add the pasta in.
In a separate skillet, once that pasta has been cooking for like
five or so minutes-- you don't want to put this on too early,
because we don't want it to burn--
in a pan, I am placing tuna, cherry tomatoes, and spinach.
We're just going to lightly cook through that tuna
until it is hot the way through, and the spinach is wilted,
and the cherry tomatoes are soft.
Now we'll be draining the pasta, serving with the tuna on top,
and you can add a little bit of Himalayan salt,
and a tiny bit of olive oil.
If you want to, not included in the macros,
but you can also serve it with some Parmesan.
It is delish.
Now we have a lamb and bean salad.
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This is the kind of salad which you
could prep a bunch in advance, and leave it in the fridge
as well, and again, just like take out
a serving for lunch tomorrow if that's easier for you.
So what you will need for this meal is 200 grams--
which is like 1/2 a can--
of four bean mix, probably 50 grams-- so
like two small handfuls-- of frozen green beans,
pre-diced pumpkin-- the reason that I'm doing this
is because it saves time.
If you have extra time, just cut up your pumpkin.
Easy.
Roast capsicum, rocket and spinach,
a few tablespoons of balsamic dressing, 4 lamb chops-- so
that's 2 per person.
If you are someone who has less calories around in a time,
then, you know, you can pull that back down to one
chop and make the salad a little bit smaller.
This is a pretty dense meal.
And some pumpkin seeds as well.
So what we doing to this one is, we're heating up a nonstick
pan, and we're just going to place the lamb
chops into the pan.
These don't take too long to cook.
The reason I'm using a nonstick pan
is because I don't want to add the extra oil-- they
will cook in their own fat.
And you can add rosemary to it as well If you like,
which is something that I added into mine.
Now to speed up the cooking process,
you could do this part in the oven if you have more time,
but to make it quicker, we're just
going to use the microwave.
So I'm taking two microwave-safe containers.
In one I'm putting the diced pumpkin, and in the other,
I'm putting the four bean mix and the green beans.
And, separately, I'm going to heat those up.
Put the pumpkin on first, that'll take the longest.
You may even wish to start that before you start the lamb.
I had to cook my pumpkin for around five or six minutes,
and the beans only took like two.
While you've got the other veggies rotating along
in the microwave, go ahead and flip over the lamb.
And now we're going to start constructing our salad.
So I'm taking my spinach, my rocket, my cooked pumpkin,
my roast capsicum, the green beans, the pumpkin seeds--
pretty much just everything and mixing that all together
and adding the balsamic vinegar on top.
And then when the lamb is finished,
I'm going to set that over the salad.
Super easy.
I love this lazy option.
I feel like this is also a really good afternoon snack.
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So what we will need for this is, whole wheat wraps,
turkey, a cranberry spread, a whole heap of spinach,
low-fat cream cheese, and, optionally--
which I haven't included in the macros,
but if you want to add them on, you
can alter it-- you could also include tomato and or avocado.
Now to boil the turkey, what we're doing
is taking a saucepan, and putting a small amount of water
in.
You can also use stock, and you are, literally,
just going to boil the turkey for a few minutes.
Once that's done, let it cool, and then you're just
going to assemble the wrap.
I just start with a whole wheat.
And then I'll put some low-fat cream cheese and some
of the cranberry spread on that-- not too much,
it's pretty sugary.
And then add my other toppings and my turkey.
This option does not take long at all,
and it's such a good source of protein.
And having a whole wheat wrap there
is really great for our fiber intake as well.
I completely understand what it feels
like to want to be absorbed by your couch
at the end of the day, and, you know,
if you don't have meal prep around,
or if you don't have something already there to eat,
like it can be a little demotivating.
So give some of these options a go
if you want to be able to implement
some meals that are really quick,
and they don't take too much effort.
Feel free to let me know what you want next.
We're doing packable lunches, or are we doing snacks.
Leave me a comment.
I'll catch you guys in my next upload.
Bye.
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