3 Wholesome Recipes To Stay Seasonal and Sustainable This Autumn
Lunch: Keto Cauliflower Fried Rice
Ingredients
- 300g cauliflower, finely chopped 30g spring onion, chopped 300g broccoli, diced
- 100g carrot, diced
- 100g red capsicum, diced
- 100g frozen green peas, thawed 1 garlic clove, crushed
- 10g ginger root
- 45ml soy sauce
- 30ml sesame oil
- 10g sesame seeds
- 20g slivered almond
Method
Heat sesame oil in a non-stick fry pan over medium heat and saute the spring onion and carrot with garlic and ginger for a few minutes
Mix in the broccoli, cauliflower, capsicum, green peas, and soy sauce for 10-15 minutes
Sprinkle the sesame seeds and slivered almonds over the top
Divide the keto cauliflower fried rice into two serves. Dish one serving of the fried rice in a bowl and refrigerate the second meal for tomorrow’s leftover
Nutrition Facts
Servings per recipe: 2 Serving size: 1140
Average Quantity Per Serve
Average Quantity Per 100g
Calories
760 cal
66 cal
Protein
38.8g
3.4g
Fat, total
46.6g
4.1g
– saturated
5.8g
0.5g
Carbohydrate
27.4g
2.4g
– sugars
22.6g
2.0g
Sodium
1830mg
160mg
F45
Dinner: Eggplant Parmigiana
Ingredients
- 500g eggplant, sliced lengthwise ( 4 slices) 1 free-range egg, whisked
- 50ml liquid egg whites
- 50g LSA (linseed, sunflower, almond) meal 40g almond flour
- pinch Himalayan salt
- 200g zucchini ribbons
- 400g canned crushed tomatoes 1 garlic clove, crushed
- 1 tbsp. dried basil
- 1 tsp. chili flakes
- 5ml olive oil
- 60g cheddar cheese, grated
Method
1. Pre-heat oven to 180 degrees and line a baking tray
Place the eggplant onto the tray and season with salt on both sides to help remove the moisture
Place the LSA meal, almond meal, and egg in 3 separate bowls
Cover the eggplant with the flour on both sides then dip into the egg and finish by covering in the LSA meal. Repeat for the remaining eggplant slices
Place the eggplant back on the tray and bake in the oven for 30 minutes (15 minutes on each side). Once baked remove from the oven.
Heat olive oil in a saucepan over medium heat and saute the zucchini with garlic and chilli for a few minutes. Mix in the canned tomatoes, basil, Himalayan salt and pepper and continue cooking over low-medium temperature for 6 minutes. Once cooked set aside
Place the eggplant in a baking dish and pour the sauce over the top
Sprinkle the cheese over the top
Bake in the oven for 15 minutes or until the cheese has melted
Divide the dish into two serves. Dish one serving and refrigerate the second meal for tomorrow’s leftover
Nutrition Facts
Servings per recipe: 2 Serving size: 676
Average Quantity Per Serve
Average Quantity Per 100g
Calories
452 cal
66 cal
Protein
24.6g
3.6g
Fat, total
29.5g
4.4g
– saturated
8.3g
1.2g
Carbohydrate
14.6g
2.2g
– sugars
14.1g
2.1g
Sodium
430mg
64mg
F45
Snack: Pumpkin Pie Protein Balls
Ingredients
- 160g pumpkin, peeled & diced
- 50g vanilla vegan protein powder (or flavour of your choice)
- 110g almond meal
- 3 tsp. ground cinnamon 2 tsp. ground ginger 40g desiccated coconut 40ml rice malt syrup
Method
Add water to a small saucepan and bring to the boil. Add in pumpkin and cook for 10 minutes, or until cooked through. Drain and mash with a fork until smooth. Set aside and allow to cool.
Add protein powder, almond meal, cinnamon, ginger and half of the desiccated coconut to a bowl. Add in mashed pumpkin and rice malt syrup and combine with a spoon until a sticky, wet dough has formed. Set mixture in the fridge for 30 minutes to firm up a little.
Add remaining desiccated coconut to a plate.
Use a tablespoon to spoon out the mixture straight onto the plate of coconut. Using the palm of your hand, roll the mixture in the coconut in circular motions to create a ball. Repeat with remaining mixture until you have 10 balls.
Set in the freezer for an hour, or until firm.
Serve 2 balls and refrigerate the leftover balls to be consumed over the week.
Nutrition Facts
Servings per recipe: 5 Serving size: 84
Average Quantity Per Serve
Average Quantity Per 100g
Calories
277 cal
329 cal
Protein
13.6g
16.1g
Fat, total
17.6g
20.9g
– saturated
5.0g
5.9g
Carbohydrate
13.8g
16.4g
– sugars
10.3g
12.3g
Sodium
31mg
36mg
F45
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