RECIPE: SPINACH, BROCCOLI AND CAULIFLOWER SOUP SERVED WITH GRILLED SALMON

RECIPE: SPINACH, BROCCOLI
AND CAULIFLOWER SOUP
SERVED WITH GRILLED
SALMON
July 19, 2015
by ASP Admin

With the onset of colder winter days and rainy weather, what better way to warm yourself than by coming home to a bowl of hot creamy soup. Here’s one of our favourite recipes for a nutritious, high in protein soup, guaranteed to titillate your tastebuds and satisfy your winter carb cravings.

INGREDIENTS

  • 1 table spoon olive oil
  • 1 large brown onion chopped
  • 2 cloves garlic crushed
  • 500g cauliflower cut into florets
  • 500g broccoli cut into florets
  • 120g baby spinach
  • 1 litre of vegetable stock
  • Yoghurt
  • Salmon

METHOD

  1. Heat olive oil in large saucepan over medium heat
  2. Add onion and garlic and stir for 3 minutes until onion has softened
  3. Add the broccoli and cauliflower, cook, stirring for 5 minutes
  4. Add the stock
  5. Season with some pepper and salt
  6. Reduce heat to medium low
  7. Simmer for 15-20 minutes until the cauliflower and broccoli is tender.
  8. Add the spinach in the last 2 minutes of cooking
  9. Set aside for 5 minutes to cool slightly
  10. Blend until a smooth creamy consistency
  11. Grill some salmon fillets seasoned with Himalayan sea salt
  12. To serve, add yoghurt and salmon chunk

Healthy Kids Eating In Style

HEALTHY KIDS EATING IN
STYLE
October 16, 2014
by ASP Admin

To follow on from ASP Coach Priscilla‘s popular post on ‘The Business of Fish’ last month, we have her back to discuss fun and tasty ways to get your kids eating healthy! 

I was asked by a client for suggestions for her kids’ meals as she was embarking on her new nutritional plan. As she found the change in food had made such a difference for her and the way she felt, she thought why not have the kids to the same thing?

Instead of pulling the box of cocoa pops from the cupboard she wanted to introduce the kids to the idea of having protein as the first meal of the day. Kids lead a very active life and what better way to support their activity and growth than by providing the right nutritional support?

So here are some ways of creating fun in the kitchen while providing healthy meals for your kids.

  • Scrambled Eggs: A fun way to serve kids eggs is to put cookie cutter shapes in a pan well oiled, then arrange cutters in a close circle and pour egg mix into cutters. You can add salmon, vegetables etc. at this stage. Cover cutters with some non stick baking paper. Cook for 3-5mins or until desired texture. Use a fish slice to remove cutters.
  • Grating vegetables is a good way to disguise them when adding them to mince meat.
  • When making spaghetti and mince balls, make the spaghetti out of zucchini as a variation.
  • Paleo style crepes are great in the morning and you can also add them as a lunch box filler. Spread with a nut butter (if the school allows nuts) or simply squeeze lemon juice and roll into cigar shape and wrap. You may also use the crepes as bread alternatives. Add your savoury fillings and roll into shape.

COCONUT CREPES

Ingredients:

  • 3 eggs
  • 1/2 cup coconut milk
  • 2 tablespoons coconut flour
  • 1 tablespoon vanilla

Instructions:

  1. In a medium sized bowl, whisk together all of the ingredients.
  2. Heat a 9″ frying pan over medium heat and melt a small amount of coconut oil in the pan.
  3. Using 2-3 tablespoons of batter per crepe, swirl in the pan until the batter is thin.
  4. Cook for 1-2 minutes; until the edges are browned and curling upwards slightly. In a swift motion, scoop the crepe onto a spatula and flip quickly.
  5. Cook for 1 minute on the other side.
  6. Roll the crepes with your favourite fillings. If you choose to make these ahead of time, you can freeze them with a couple sheets of parchment paper between each crepe.

FINAL TIP

When I was younger my mum would make a soup or broth in the cooler months and send it with us to school in a thermos – a great way of adding all those nutritious veggies!

The Business Of Fish

THE BUSINESS OF FISH
September 9, 2014
by ASP Admin

Today we have another guest post from one of our senior coaches, qualified chef Priscilla Burnett! We’re lucky enough to have Priscilla discuss some simple but delicious methods to incorporate healthy quantities of fish in your diet. Enjoy!

Growing up, Friday night was fish and chip night, which was the highlight of the week. One of us would be in charge of writing who was getting what, another to run around to the shop and collect the order. And the unfortunate others would be on setting the table.

Now when I talk fish and chips, I mean FISH and chips. None of this palm sized morsel that you pay the earth for. I’m talking proper fresh juicy fish. However I’m digressing.

I’ve had a clients of late ask me how to cook and how to choose fresh fish. Melbourne is fortunate to have a host of fresh food markets to choose from.

BUYING

Ideally buy your fish between Tuesday and Saturday as the fishing traulers don’t go out over the weekend.

Try and choose Australian or New Zealand fish. This way you are guaranteed clean, fresh water and the ‘catch to table’ time is drastically reduced.

Build a repoure with your fish monger. They will be more likely to give you the best cuts of fish.

Fish shouldn’t smell like Fish! Look for plump, bright coloured flesh. It shouldn’t look dull or flat or have a slimly feel to it.

If buying whole fish, the gills should be bright colour, eyes bright and still protruding.

COOKING

Often you can smell fish cooking from a mile away. To help with this try cooking in an oven bag. This greatly reduces cooking time and cleaning up. Adding vegetables to the bag gives you a meal all in one.

Remember to rotate your fish. Often you find one you like and just keep buying it. Again ask your fish monger to recommend different varieties to you.

Try adding fish to the recipe for cauliflower fritters available in our ebook – Lean Cooking Made Simple

Oven bake is a hassle free way also of preparing fish. Often marinating fish overnight or during the day helps create a different flavor. Whether it be an Asian theme ginger/coriander or Spanish flare with a salsa verde.

Try mixing salmon with white fish and making fish balls. This is a great way to use end cuts and use up left overs.

A nut crust is a nice textural difference to add. Add some seasame seeds and lemon juice, blend and genourously smother fish.

Poaching fish is not commonly done in the home but is very easy. You can just use a high sided tray and fill 2cm deep with either a fish stock or white wine/water mix. Add lemon juice, salt, pepper and herbs. Place fish on a piece of baking paper with butter smeared on the inside side (side to touch fish), submerge fish almost completely in liquid. Fish is done when white droplets appear on surface.


CORIANDER/LIME AND OLIVE OIL DRESSING

Heading into summer, this is a nice refreshing dressing to add to your seafood dish.

Ingredients:

Handfull of coriander
Zest and juice of 1 lime
Salt and pepper to taste
1 tablespoon honey
½ cup olive oil
Instructions:

Shred coriander and place in bowl.
Add lime juice and zest.
Add salt, pepper and honey.
With a whisk, slowly add in olive oil making sure you are whisking the whole time.
The more oil you add, the thicker the dressing will be. So play around with oil amount for desired coating.


ROMESCO

This has a lovely summer feel to it. It also keeps well in the fridge and can be used with chicken and pork.

Ingredients:

  • 2 red capsicums
  • ¼ cup olive oil
  • 2 cloves garlic, peeled and pan fried
  • ¼ cup roasted almonds
  • 2 tomatoes, skinned, deseeded, coarsely chopped
  • 1 tablespoon sherry vinegar (red wine vinegar can be substituted)
  • ½ teaspoon smoked sweet paprika

Instructions:

  1. Preheat oven to 180 degree.
  2. Put the capsicums on a baking paper lined tray. Cook for 30 mins or until the capsicums have turned black and started to collapse. Set aside to cool, then remove skin and seeds.
  3. Put the garlic in a food processor and blitz.
  4. Add the almonds and blitz to a coarse crumb.
  5. Add the capsicum and tomatoes, the olive oil, sherry vinegar and smoked paprika.
  6. Season to taste and set aside.


NUT RUB

Ingredients:

  • 2 cups nuts (salted if you like)
  • 1/2 cup sesame seeds
  • 1/2 cup shredded coconut

Instructions:

  1. Place ingredients into food processor and pulse to semi course consistency.

You can brush fish with melted coconut oil to help with cohesion of rub.


SALSA VERDE (ADAPTED)

Ingredients:

  • Large handful of parsley
  • Handful of basil
  • Handful of mint
  • 2-3 roasted cloves garlic (quickly pan fried)
  • Small handful of capers
  • 1 tablespoon of dijon mustard
  • 3 tablespoons of red wine vinegar
  • 8 tablespoons of olive oil
  • Juice of 1 small lemon
  • Salt and pepper to taste

Instructions:

  1. Place all items except olive oil into food processor. While blending, drizzle in olive oil.
  2. Use as either a basting/sauce to cook seafood in or as a sauce to drizzle over once seafood is cooked.

You can play around with the consistency by how much olive oil you put in. The more you put in the thicker it will be.


NUTRITION TIP

Missing the satisfaction of spreading butter or margarine over your potatoes? Simply put a small container of olive oil in the fridge. It will harden and become like a soft butter! Also add garlic or herbs to create your own flavoured oil spread.

SPICE UP YOUR NUTRITION! – PRISCILLA BURNETT

SPICE UP YOUR NUTRITION! –
PRISCILLA BURNETT
May 7, 2014
by ASP Admin

Today we have a guest post from one of our inhouse specialists – ASP Coach Priscilla Burnett! As well as being a full-time ASP Coach, Priscilla is also a qualified chef, and with many years experience in the culinary industry she is here to discuss her top tips to spice things up in your kitchen!

The most common issues I have found with my clients when it comes to their nutrition, is the challenge of creating exciting meals within their prescribed nutritional guidelines. Food for them can often become bland, mundane and just plain boring when focusing more on the nutritional parameters that we’ve recommended. As a Chef and ASP Coach though, I have the opportunity to use my years in the kitchen as a tool to offer clients ideas to ‘spice up their lives’.

Below I have compiled some of my most most popular ideas for you to try for yourself at home!

FORGET WHAT YOUR MOTHER TAUGHT YOU!

When I start to talk about cabbage, Brussel sprouts and cauliflower, many of you will conjure up some horrid image of a plateful of soggy, overcooked mush. Unfortunately for these humble, nutritious vegetables, many of you have discarded them from your dinner tables. But it is actually not their fault they’ve gained the poor reputation they have over the years, it’s ours!

With the Great Depression affecting the way many foods were cooked, the ritual of boiling vegetables and leaving absolutely no nutrient value left in them became the norm for many of us growing up. However, this process also left a bad taste in our mouths, pun absolutely intended!

So, let me show you how these little gems can be the delight that they were always meant to be and the highlight of your next feast.

Cauliflower

igh in vitamin C, cut the cauliflower into florets and also add as much of the stem as possible. As with any vegetables with a stem, this is where most of the nutrients are, as the stem is the ‘straw’ in which the plant draws up the nutrients from the ground.

Drizzle a small amount of walnut oil, fresh rosemary and season with salt & pepper.

Roast in oven for 20 minutes.

Remove when florets are browned and starting to blacken on the ends. This brings out a lovely nutty flavour to the cauliflower.

Celery

Try slicing celery and leaving to macerate in orange juice.

The orange juice brings a sweetness that helps cut the acidity often associated with celery. Serve either as a side or add kale and walnuts and serve as a tasty twist to a Waldolf Salad!

Brussel Sprouts

Possibly the most hated of vegetables, but with the help of some friends can be the enjoyment of your dinner party!

Pan fry sprouts with a nob of organic butter, sliced bacon and chestnuts.

This can be served as a salad, but is also excellent as a compliment to a pork dish.

The bacon brings saltiness to the dish and adds texture to compliment the softness of the Brussel sprouts.

Priscilla was one of the masterminds behind the recipes in ASP’s first cookbook! Lean Cooking Made Simple incorporates similar methods to those mentioned above to help spice up your nutritional routine, with

nutritional break downs, facts and tips, all based around healthy, wholesome foods! Check out the link below to grab your copy, only $11.00!

www.trainasp.com.au/store/lean-cooking-made-simple

RECIPE: PESTO STUFFED CHICKEN BREAST

RECIPE: PESTO STUFFED
CHICKEN BREAST
Jan 21, 2016
by ASP Admin

Here is the first addition to our ‘RECIPES’ section! One of our enthusiastic and very talented clients Cara Jelinic delivers a delicious pesto stuffed chicken breast recipe that combines fresh, natural ingredients to keep you lean, healthy and satisfied!

Like us on Facebook here and stay tuned for more healthy recipes that are on their way.

INGREDIENTS

PESTO

  • 1 to 1 and a half cups basil leaves
  • ½ teaspoon salt
  • 2 cloves garlic
  • ¼ teaspoon pepper
  • ¼ cup pine nuts
  • 2 tablespoons parmesan cheese or cottage cheese
  • ¼ cup olive oil

TOMATO SAUCE

  • 3 tomatoes chopped
  • 1 small onion or half a large onion chopped finely
  • 1 heaped teaspoon of butter
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 cloves garlic chopped

CHICKEN

  • 2 x 150gm or more chicken breast
  • Fresh rocket for serving

*Use organic ingredients where possible.*

METHOD

  1. Turn oven on to 200 degrees Celsius (fan forced)
  2. Toast pine nuts on stove till slightly golden
  3. Place basil, garlic, pine nuts, salt & pepper in a food processor and pulse until basil is chopped. Turn on high and slowly add olive oil. Pour into bowl and mix in the cheese. Put aside.
  4. With a knife, slit each chicken breast lengthways to form a large pocket. Spoon half the pesto mixture into the each chicken breast. Place each chicken breast onto a piece of pre-cut baking paper and wrap until firmly sealed. Place both onto an ovenproof tray (folds underneath) and place on middle shelf of oven. Bake for 30 minutes.
  5. While the chicken is in the oven, place onion and butter in a saucepan and sauté until soft. Add the tomatoes, garlic, salt pepper and simmer for 10 minutes.
  6. Prepare both plates by placing
  7. Put a small handful of rocket in the middle. Place the chicken breast on top of the rocket and spoon the sauce over the chicken.
  8. Serve immediately

*Serves 2*