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Email: Click Here To Email Veronica
Phone: 0400 638 803

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Body Attack: 5.30pm Tuesday, Newtown Fitness First


BodyAttack: 9:30am Wednesday, Newtown Fitness First

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V’s Kitchen

Welcome to my kitchen!

I know that a big part of living a healthy life is learning how to eat well.

I have spent a lot of time in the kitchen cooking foods that I deem to be healthy and, for the most part, delicious!

Over time I will be sharing with you all of the best recipe’s that I have come across, and some that I have created through lots of trial and error.

No fancy herbs or ingredients that you’ll have to search around to find – Just basic, healthy, tasty recipe’s. Prepared and cooked by me, and put to the taste test by my loved ones …

I hope you enjoy them!

-V x

 

 

Recipe #1 – CAULIFLOWER PIZZA

“This recipe is one of my favourites! If you want to cook something low carb and gluten free that is sure to “wow” your dinner guests – then this is a recipe you must try!”

 

To make the base you will need:

–       A whole cauliflower

–       2 Eggs

–       Mozarella Cheese (how much you use it optional. I only use 1-2 handfuls because I don’t like to eat a lot of cheese, however if you use more the base binds together better)

–       A tomato paste

 

For your pizza topping:

You can use whatever you like. Get creative! Today I’ll be topping my pizza with diced lamb, roma tomatos, pine nuts, roasted eggplant, and with tzatsiki and rocket to garnish.

 

Step 1: Preheat Oven to 180°

Step 2: Cut the cauliflower into small pieces and steam until the cauliflower is easily pierced with a fork.

Step 3: Remove the cauliflower from the steamer and allow it to drain for a few minutes to get rid of excess water.

Step 4: Put the cauliflower in a mixing bowl with the eggs and cheese and use a food processor to mix the ingredients with the cauliflower, and until the mixture turns into a cauliflower mash with minimal lumps.

Step 5: Use a spoon to ladle the cauliflower mash onto a pizza stone or tray, and smooth it down so it resembles a pizza base.

 

Step 6: Place the pizza tray in the oven, and bake for 15 – 20 minutes. You’ll need to monitor the base to make sure it doesn’t burn, and possibly turn the tray around in the oven at half time so that it browns evenly.

 

*While your pizza base is cooking in the oven, prepare the ingredients for the topping*

 

Step 7: Once the base is cooked, take the pizza base out of the oven. Spread a thin layer of tomato paste over the top, and voila! The hard part is done. Place your cooked toppings on top with a layer of cheese, then pop back into the oven for 5 or so minutes to melt the cheese on top.

 

And enjoy! Your guilt-free pizza – who knew such a thing existed!

 

-V xx

 

Recipe #2 – STUFFED EGGPLANTS

“This is a really great dish on it’s own, because it has your protein and veggie content all in one really tasty package”.

 

You will need:

–       1 – 2 Eggplants (Depends how big they are – and how hungry your guests are! I find that ½ an eggplant is generally enough for one meal).

–       500g lean beef mince

–       1 x canned tomatoes

–       Onion

–       Garlic (crushed or finely chopped)

–       Any other vegetable you would like to put in it. Today I used red capsicum.

–       Any herbs you’d like to put in

–       A handful of mozzarella cheese

 

Step 1: Preheat your oven the 180°

 

Step 2: Cut your eggplant in half lengthways, and scoop out the inside flesh with a spoon so you are left with a hollow eggplant shell about 1cm thick on each side.

 

Keep the inside of the eggplant that you scoop out in a separate bowl; you’ll need it soon.

 

Step 3: Put the shells in a baking dish and cover the top with aluminum foil. Place the shells in the oven and cook for 15 – 20 minutes. You want the eggplant to be cooked through.

 

Time to prepare the stuffing.

 

Step 4: Dice the onions, and all the vegetables you have chosen to stuff into the eggplant.

 

Step 5: Heat oil in a pan. Cook onions for 1-2 minutes, then add the mince and cook for 5+ minutes, until fully cooked through.

 

Step 6: Add the garlic, diced vegetables, and inside of the eggplant that you set aside earlier.

 

Step 7: Allow all the ingredients to cook together on a low heat for 5 minutes. Add any herbs or chili if you want to.

 

Step 8: Add the can of tomatoes and allow the mixture to simmer on a low heat with the lid on. Come back occasionally to stir it.

 

I generally let my beef mixture simmer for 10 minutes or so, but you can play it by ear.

 

Step 9: Scoop the beef mixture into the open shell of each eggplant, and place the stuffed eggplants place back into the oven for an extra 10 minutes (with aluminum foil covering on top)

 

Step 10: Take the eggplants out and put a little cheese on top of each eggplant. Bake in the oven with no covering for 3 – 5 minutes to melt the cheese.

 

 

… And there you go! I probably don’t make this is good as my Lebanese client Marie does – but it’s good enough for me! I even make these to eat the next day, because the more you reheat it, the softer the eggplant becomes. Yum!! 

 

-V xx

 

RECIPE #3: PALEO-FRIENDLY SPICY CHICKEN SCHNITZEL 

This recipe is a really simple low carb and gluten free alternative to chicken schnitzel.

 

Prep time: 10 minutes

Cooking time: 10-12 minutes

 

Ingredients:

Chicken breast

20g(+) Organic butter

3-4 eggs (depending on size)

Approx. 1 cup of almond flour or almond meal

1 x teaspoon of paprika

1 x teaspoon of cayenne pepper

1 x teaspoon of garlic powder

Salt + Pepper

 

Method:

 

  1. Preheat the oven to 180°C
  2. Crack the eggs in a bowl and whisk until smooth
  3. Mix all dry ingredients (almond flour/almond meal + all the spices) together in a different bowl
  1. Cut chicken breasts lengthways into two smaller and thinner pieces.
  2. Dip a chicken breast into the egg mixture and cover completely with the mixture
  3. Put the chicken breast in the bowl with almond meal and spices – and generously coat the breast until it has a thick coating of flour and spices
  4. Heat the organic butter in a pan on medium to high heat so that when you put the pieces of chicken on the pan the outside sizzles a little.
  5. Brown each side of the chicken breast for 1-2 minutes (until golden), then place browned chicken breasts on a tray with baking paper
  6. Bake for approx. 8 minutes. This should cook all the chickens through, but still keep them moist on the inside!

cooked chicken schnitzel

Approx. Calories per serving  (½ chicken breast) = 450 cals

N.b. I used organic butter to cook my meal with  -and I would highly suggest you do too! Organic butter is a must. It is full of fat-soluble vitamins and high Conjugated Linoleic Acid (CLA) content.