Mains


shepherd's mini pie

Low Carb Cottage Pie


Low Carb Cottage Pie
Serves 2
This is a great twist on a traditional recipe. It is lower in carbs and calories than a standard cottage pie but still packs all the flavour. It is high in protein, full of vegetables and all their great vitamins and minerals and also a perfect hot meal for a wintery day.
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Prep Time
20 min
Cook Time
30 min
Prep Time
20 min
Cook Time
30 min
Ingredients
  1. 300g Premium lean mince
  2. 1 tin whole tomatoes
  3. 2 cups carrot, broccoli, mushrooms (combined)
  4. 2 tsp garlic
  5. 1 onion
  6. 2 tsp mixed herbs
  7. 1 Cauliflower head (for topping)
  8. 40g edam cheese (optional)
Instructions
  1. Preheat the oven to 160C.
  2. In a non-stick pan fry onion and garlic, once lightly cooked add mince. Drain excess oil. Add tinned tomatoes and mixed herbs. Add mixed vegetables. Continue cooking, stirring occasionally, until all the ingredients until the mince and the vegetables are cooked through.
  3. Pour the mixture into a medium baking dish and set aside.
  4. Chop up one head of cauliflower and boil in a pot with 6 cups of water until soft. Remove from the heat, drain the water and mash the cauliflower with a potato masher.
  5. Place the mashed cauliflower over the top of the mince mixture and sprinkle with grated edam cheese.
  6. Bake in the oven at 160C for 30 minutes.
Nutritional breakdown (per serve)
  1. Energy: 312 cals / 1280kj
  2. Protein: 31.5g
  3. Fat: 9.2g
  4. -Saturated 4.9g
  5. -Polyunsaturated 0.6g
  6. -monounsaturated 3.2g
  7. Carbohydrate: 21.7g
  8. - Dietary Fibre: 6.5g
Inspired Health http://inspiredhealth.co.nz/
Pea mint and Feta fritters

Mint, Feta and Pea Fritters


Mint, Feta and Pea Fritters
Yields 25
These are great for finger food, or serve with a salad for a more substantial meal.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
Ingredients
  1. 400g Peas
  2. 5 eggs
  3. 2 spring onions
  4. 2tbsp fresh mint leaves
  5. 100g feta
  6. Zest of 3 lemons
  7. ½ tsp Ground Cumin
  8. Coconut oil for cooking
Instructions
  1. Cook the peas in boiling water for 3-4 minutes until tender.
  2. Drain and mash peas using a fork.
  3. In a large bowl, whisk egg yolks until frothy.
  4. Add to the egg yolks the mashed peas, spring onions, mint, crumbled feta, lemon zest, cumin, bread crumbs, baking powder and salt and pepper to season. Stir to combine.
  5. In a clean bowl whisk the egg whites until soft peaks form. Fold the whites gently into the pea mixture in three batches until just combined.
  6. In a large frying pan, heat coconut oil.
  7. Add in a spoon of the mixture for roughly 1 minute on each side or until golden brown.
Inspired Health http://inspiredhealth.co.nz/
Soup

Tomato & Roasted Capsicum Soup


Tomato & Roasted Capsicum Soup
Serves 4
This soup highlights the wonderful flavours of summer and is just as enjoyable on a fresh February evening as it is in the heart of winter. There is a cheat’s method too… You can use canned tomatoes and a jar of roasted capsicum. But when summer produce is at its best, take the time to roast the vegetables from scratch and you’ll surely taste the difference.
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Prep Time
10 min
Cook Time
1 min
Prep Time
10 min
Cook Time
1 min
Ingredients
  1. 8 large ripe tomatoes, on the vine, halved
  2. 2 red capsicum, quartered
  3. 1 brown onion, quartered
  4. 1 tbsp olive oil
  5. 1 tbsp balsamic vinegar
  6. 1 tsp caster sugar
  7. 1 tsp salt
  8. 4 cloves garlic, smashed
  9. 2 cups chicken (or vegetable) stock
  10. 1 large handful fresh basil
Instructions
  1. Preheat the oven to 180°C.
  2. Arrange the tomatoes, capsicum and garlic in a lined roasting pan and sprinkle with balsamic vinegar, oil, sugar and salt. I put the tomato vines in the roasting pan too, I think they add a wonderful earthy flavour.
  3. Roast for 1 hour or until tender and slightly charred.
  4. In a large saucepan, bring the stock to the boil and add the vegetables (removing tomato vines first, along with any onion skin), plus any cooking juices from the roasting pan.
  5. Remove from the heat and add the basil.
  6. Blitz with a stick blender until smooth.
  7. Season with salt and freshly ground black pepper.
Notes
  1. Dairy-free | Gluten-free | Paleo
Inspired Health http://inspiredhealth.co.nz/
Spinach Pie

Spinach Tart


Spinach Tart
Serves 8
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Prep Time
30 min
Cook Time
1 hr 25 min
Prep Time
30 min
Cook Time
1 hr 25 min
Ingredients
  1. 1 tbs olive oil
  2. 1 leek, coarsely chopped
  3. 2 garlic cloves, crushed
  4. 500g Chopped Spinach
  5. 700g fresh ricotta, drained
  6. 400g Greek feta, crumbled
  7. 2 eggs
  8. 2 tbs chopped fresh dill
  9. 1 lemon, rind finely grated
  10. 1 egg, extra, lightly whisked
  11. 3 cups plain flour
  12. 250g butter
  13. 2 egg yolks
  14. 1/3 cup chilled water
Instructions
  1. To make pastry, mix flour and butter in a food processor until it resembles breadcrumbs. Add egg yolks and water. Process until dough just comes together. Knead on a lightly floured surface until just smooth. Cover. Place in fridge for 30 minutes to rest.
  2. Heat oil in pan over medium heat. Stir in leek and garlic for 5 minutes or until soft. Transfer to a bowl.
  3. Roll out two-thirds of the pastry on a lightly floured surface to a 5mm-thick disc. Line a round 4.5cm-deep, 23.5cm (base measurement) fluted pie tin, with removable base, with pastry. Trim excess.
  4. Preheat oven to 180°C. Stir the spinach, ricotta, feta, eggs, dill and lemon rind into the leek mixture. Spoon into the pastry case. Smooth the surface.
  5. Brush edge with extra egg. Roll out remaining pastry on a lightly floured surface to a 5mm-thick disc. Cut into ten 2cm-wide strips. Arrange half the strips, at 2cm intervals, across top of pie. Repeat, crossways, with remaining strips in a weaving pattern. Press to seal. Trim excess. Brush with extra egg.
  6. Bake for 1 hour 10 minutes or until golden. Cool in the pan for 20 minutes. Cut into slices to serve.
Inspired Health http://inspiredhealth.co.nz/
Super Grain Sushi with Crispy Prawns

Super Grain Sushi with Crispy Prawns


Super Grain Sushi with Crispy Prawns
Yields 18
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Prep Time
18 min
Cook Time
20 min
Prep Time
18 min
Cook Time
20 min
Ingredients
  1. 1 cup Ceres Organics Super Grain Mix
  2. 2 cups water
  3. 1/4 tsp salt
  4. 4 tbsp rice wine vinegar
  5. 2 tbsp maple syrup
  6. 3 nori seaweed sheets
  7. 1/2 a cucumber
  8. 1 peeled carrot
  9. 1 avocado
  10. 9 green (raw) prawns
  11. 1/4 cup Coconut Flour
  12. 3 tbsp Coconut Oil
  13. Tamari Soy Sauce and wasabi to serve
Equipment
  1. Sushi rolling mat
  2. 3 skewers
Instructions
  1. Combine Ceres Organics Super Grain Mix and water in a saucepan and bring to a boil. Lower heat to a simmer and cook for 15 mins
  2. While the mix is cooking, cut your cucumber, carrot and avocado into thick strips
  3. Hold your prawns straight and put them on the skewers straight. Dust the prawns with Coconut Flour
  4. Heat the Coconut Oil in a pan over a medium heat. Cook your prawns in the coconut oil till golden (doesn't take long so watch them so they don't burn)
  5. Super Grain mix will be cooked now. Stir in 1/4 tsp salt, the maple syrup and the rice wine vinegar. Allow to cool
  6. Place 1 nori sheet, shiny-side down, on a sushi mat. Using damp fingers, spread 1/3 of Super Grain mix over nori, leaving a 2cm strip at the end furthest from you
  7. Arrange 3 prawns, cucumber, carrot and avocado strips in a horizontal line in the middle of the sheet
  8. Using the sushi mat, roll up firmly to form a roll. Wet the bare 2cm strip or nori to seal your roll
  9. Cut into 6 slices. Repeat with remaining nori sheets and fillings
  10. Serve with Tamari Soy Sauce and wasabi.
Notes
  1. Tip: If sushi rolling seems daunting to you have a look on youtube there are some great video tutorials. Be creative with the fillings, use your favourite veggies raw, roasted, steamed.
Inspired Health http://inspiredhealth.co.nz/
Fried ginger eggs with chicken, chirizo & toasted almonds-2 copy

Fried Ginger Eggs with Chicken, Chorizo & Toasted Almonds


Fried Ginger Eggs with Chicken, Chorizo & Toasted Almonds
Serves 4
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Prep Time
20 min
Cook Time
2 min
Prep Time
20 min
Cook Time
2 min
Ingredients
  1. 4 Tbsp olive oil
  2. 200g good-quality chorizo* (organic, but not cured), cut into 5mm slices
  3. 2 organic free-range chicken breasts, sliced into 1cm thick medallions then into 5mm strips
  4. 2 handfuls washed kale leaves (or use spinach)
  5. 2 Tbsp coconut oil (or use olive oil)
  6. 1 Tbsp minced ginger fried ginger eggs with chicken, chorizo & toasted almonds ready in 25 minutes serves 4 gf
  7. 4 organic size-7 eggs
  8. 1 tsp water
  9. 2 Tbsp sliced almonds
  10. 1 Tbsp picked coriander leaves
Instructions
  1. Preheat oven to 180°C. Heat olive oil in a large frying pan on a medium heat, add chorizo and cook for 2 minutes or so on each side or until nicely browned. Add chicken and fry for 1-2 minutes or until nicely cooked. Toss in kale and cook for another minute or so. Season to taste and transfer to plates, then place pan on a high heat.
  2. Add coconut oil to pan and toss in the minced ginger. Let the ginger begin to sizzle then gently break in eggs. Add water to pan then place a lid on top.
  3. While eggs are cooking, place the sliced almonds in the oven and cook for 1-2 minutes or until nicely coloured. After 1 minute or so (depending on how runny you like your eggs) transfer cooked eggs onto the chorizo, chicken and kale mixture.
  4. Garnish with roasted almonds and coriander.
Notes
  1. * Check label to ensure it is gluten-free.
  2. Tip: This recipe serves four but needs to be cooked in two batches.
Inspired Health http://inspiredhealth.co.nz/
Fish Curry

Fish Curry


Fish Curry
Serves 4
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
Ingredients
  1. 600g fish (firm) cut into 3cm pieces
  2. 1 onion, thinly sliced
  3. 4 cloves garlic
  4. 2 cm piece of ginger, finely chopped
  5. 1 tsp mustard seeds
  6. 1 chili, finely sliced
  7. 2tsp ground cumin
  8. 3tsp ground coriander
  9. 1tsp turmeric
  10. 4 star anise
  11. 6 cloves
  12. 150g green beans, trimmed
  13. 2 red peppers diced
  14. 2 tbsp tamarind concentrate mixed with equal amount of water
  15. 2 tomatoes, chopped
  16. 1 can coconut milk
  17. Brown rice to serve (optional)
Instructions
  1. Heat a couple of drops of oil in a large pan over medium heat. Cook the onions until soft. Add the garlic, ginger, mustard seeds, chili, cumin, coriander, turmeric, star anise and cloves. Stir often until it smells fragrant. Add the brown sugar, tamarind and coconut milk and let it come to a rapid simmer.
  2. Add the green beans, peppers and fish and cook until the fish is just cooked through and the vegetables are cooked but still crunchy.
  3. Serve over brown rice (optional)
Inspired Health http://inspiredhealth.co.nz/