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Asian-Style Omelette With Salmon

Asian-Style-Salmon-Omelette

I spied an “Asian Fritatta” recipe in this month’s Delicious Magazine and I didn’t have the required Mirin on hand, but I decided to make some substitutions and additions and I absolutely LOVED this meal! It was really exceptionally yummy, and very, very protein dense. This is a totally low-carb and gluten-free recipe. I hope you like it as much as I did – it’s definitely being added as one of my go-to staple healthy meals.

Strong Bodies Asian Style Omelette
1 organic whole eggs
1/2 cup of egg whites
1.5 tbspns sushi vinegar
1/2 tbspn low sodium soy sauce
1 small onion, finely chopped (mine was the size of a golf ball)
1 clove garlic, finely chopped
1 tbspn sesame oil
cracked black pepper to taste
2 stalks green onions
small handful of fresh coriander (that’s Cilantro fo the North Americans reading, hehe)
75g smoked salmon or trout

1. Use a large, non-stick pan and put it on a medium to high heat with the sesame oil in it. Let it get hot, put some black pepper into the oil, then the garlic and onion. Turn the heat down and let it fry off til its just translucent, but not browned.

2. In the meantime, place the eggs, egg whites, sushi vinegar, soy sauce and another dash of black pepper into a bowl and beat it til its nice and frothy. Pour the mixture into the pan and turn the heat all the way up for a minute or two. Put the lid on the pan.

3. While the omelettes cooking, slice the green onions long ways and cut them into approximately 1 inch stalks. Roughly chop the coriander. Check the omelette now. It’s probably nicely browned on the bottom and 70% cooked through. Turn the heat down, but let it keep cooking with the lid on. You might want to lift the edges a little and let the uncooked egg mixture seep down into the pan, but try not to break it up too much when you do that. It’s not the end of the world, but it just won’t be an omelette anymore if it gets too messy, it’ll be scrambled eggs, hehe.

4. You should have everything mostly chopped and ready to go. If you have some cucumbers, that might be a nice side dish, maybe some baby spinach leaves too? I didn’t do any of that, but it might be nice! Unpack your salmon, measure out your serving size – I had 75g of  salmon in the picture since that was what was left in an open packet I had in the fridge, no other reason. If you’re dieting strictly, you’ll want to measure so you can hit your target calories and macros. Now, with a spatula, gently lift one side of your omelette and fold it over. I like doing that so you can see the nicely browned bottom. Slide it onto your plate. Pile the salmon on top with the finely sliced stalks of green onions and roughly chopped coriander, and voila! A really yummy Asian inspired omelette. Buon appetito!

Servings: 1
Approximate Calories: 455
Protein: 41g
Carbs: 10g
Fat: 25g
Fiber: 1g

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Shrimp & Egg White Shirataki Noodles

Shirataki Noodles are a dieter’s dream! Most brands contain about 40 calories per packet, and most of those calories come from fiber. Our bodies don’t use fibre for energy, instead fibre helps regulate our digestive tract, among many other benefits. I really love making shirataki noodle stir fries as described below. The recipe below comes out to about 535 calories, 58g protein, 21g carbs (6 fibre) and 23g fat. I usually eat it in 2 serves. Feel free to experiment!

IMG_20130320_113558

Ingredients:
1 packet Shirataki Noodles
1 tbspn of sesame or coconut oil
2 tbspns fish sauce
1 tbspn low sodium soy sauce
1 knob of fresh ginger, finely chopped (about an inch long)
2 cloves of garlic crushed or diced
Birds eye chilli’s to taste (optional, I put in 2 or 3 diced because I like everything SPICY AS F*CK)
A handful of fresh Coriander (cilantro en America!)
1 egg or ¼ cup of egg whites (you can adjust the eggs or egg whites as you see fit – if you want the noodles to be more protein dense, use more egg whites)
200g shrimp (you can also sub in any other seafood or meat if you like)
½ a red capsicum and ½ a green capsicum (capsicum = bell pepper. You can use whatever vegetables you like, this is just what I happened to have in my fridge last night)
½ a medium – large sized onion sliced (whole onion if it’s a small one).
Pinch of cracked black pepper.
½ a lime.

  1. I have a tea kettle, so I like to boil some water and pour it over some drained and rinsed shirataki noodles and put a lid on the plate and leave them for a few minutes. An alternative is to rinse them, put them in a plate covered in water and microwave them for a minute or two. Shirataki noodles come packed in water and honestly, the water smells. It’s kind of gross. So you have to rinse them and then precook them a bit depending on your preference. I don’t like to overcook them because I don’t like soggy noodles that break apart easily.
  2. Use a large fry pan or wok and put it the oil in it on the highest heat. Put the black pepper in. Once the pan is really hot, put in the onion, ginger and capsicums and turn the heat all the way down and put the lid on. Let it simmer for a few minutes. Then put in the fish oil and soy sauce. Let it simmer together for at least a minute on that low heat.
  3. Put the shrimp in the pan, turn the heat up to medium – high. Crush the two cloves of garlic into the pan now. If you aren’t a huge garlic fan like me, you can use one clove or you can just dice the garlic instead of crushing it, which will make it more subtle and less pungent. I like pungent garlicky things. So I crush mine. Anyway, you want to cook the shrimp so that they just barely turn orange, but are still slightly translucent. Then we’re going to take them out and set them aside til the end so they don’t get overcooked and gross. Follow the same protocol if you’re using other seafood. If you’re using meat, you can put the meat in now and just leave it in.
  4. Now put in the noodles you’ve prepared from Step 1. They should be drained. Make sure they’re covered by all the sauce in the pan and let them simmer for about a minute before you put your eggs and/or egg whites in. Right before you put your eggs/egg whites in, turn the heat all the way up. Put the eggs/egg whites in and don’t mix for about 20 – 30 seconds. Then start slowly mixing it into the noodles. It has a much better consistency this way, you’ll have chunks of egg in your noodles. If you mix too much and too soon, it amalgamates with the sauces and you get no chunks! Which you may prefer, but I like my chunks! Hehe.
  5. Put the shrimp back in. Cook it just enough so that the shrimp are less translucent orange and more solid orange and white, but not too much. You shouldn’t need more than 2 – 3 minutes, tops. Add the chopped coriander. Add the chillis if you’re using those. squeeze in the fresh lime juice. Mix. Voila! Enjoy!!!
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So You Wanna Start Eating Right & Being Healthy… Now What?

Congratulations! The first step to eating right and being healthier is deciding to do so, and you’ve done that. Now you’re reading my blog because you’re wondering where to start.

Start with getting rid of all the junk and processed foods in your house. Grab a garbage bag and be ruthless. THROW IT ALL AWAY.

If it isn’t there, you can’t be tempted by it. It’s that simple.

The next step is going shopping for good, wholesome, nutritious foods. Things I would suggest you put on your shopping list are: fresh fruit and vegetables of all kinds, eggs, meat and poultry, fish, cheese, greek yoghurt, microwavable packets of brown rice, whole grains, oatmeal, nuts and legumes, nut butters (i.e: peanut butter, almond butter, cashew butter… yummy), extra virgin olive oil (other good fats to use in your cooking are coconut oil, peanut oil, sesame oil… amongst others, but that should be enough to get you started).

I am not an advocate of a strict “paleo” regime, but for many years I have basically advised my clients that if it didn’t grow on a tree, come from the ground or directly from an animal, it’s not a good idea to eat it! If a cave man didn’t have access to it, you should probably eschew it. That means don’t eat it!

Allow yourself one or two indulgences per week. Don’t go crazy with it. For example, have a bowl of ice cream, don’t eat the whole tub. Have a bowl of pasta, not three.

This should be enough to get you going!

Take it day by day, if you have a set back by losing motivation or eating wrong thing, just reset, think about why you want to be healthier, fitter and better and start again. No beating yourself up or dwelling indulgently on “mistakes” made.  No one is perfect! You can always start where you are with what you have. Do it!!!