3 Wholesome Recipes To Stay Seasonal and Sustainable This Autumn

3 Wholesome Recipes To Stay Seasonal and Sustainable This Autumn

F45 Nutritionist, Kim Bowman, has shared some of her favourites. Nikolina Ilic 31 Mar 1 / 3 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 […]
F45 Nutritionist, Kim Bowman, has shared some of her favourites. Nikolina Ilic
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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

  1. 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

  2. Mix in the broccoli, cauliflower, capsicum, green peas, and soy sauce for 10-15 minutes

  3. Sprinkle the sesame seeds and slivered almonds over the top

  4. 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

Fat, total

46.6g

– saturated

Carbohydrate

27.4g

– sugars

22.6g

Sodium

1830mg

160mg

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

  1. Place the eggplant onto the tray and season with salt on both sides to help remove the moisture

  2. Place the LSA meal, almond meal, and egg in 3 separate bowls

  3. 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

  4. 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.

  5. 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

  6. Place the eggplant in a baking dish and pour the sauce over the top

  7. Sprinkle the cheese over the top

  8. Bake in the oven for 15 minutes or until the cheese has melted

  9. 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

Fat, total

29.5g

– saturated

Carbohydrate

14.6g

– sugars

14.1g

Sodium

430mg

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

  1. 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.

  2. 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.

  3. Add remaining desiccated coconut to a plate.

  4. 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.

  5. Set in the freezer for an hour, or until firm.

  6. 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

Carbohydrate

13.8g

16.4g

– sugars

10.3g

12.3g

Sodium

Nikolina Ilic
Nikolina Ilic

Nikolina is the new web-obsessed Digital Editor at Men’s and Women’s Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.

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