roast chicken, kumera & cauliflower mash with greens | paleo recipe of the week

I posted this picture on Instagram and got a request from my blogger buddy Simply Stephanie to share the recipe.

image

It really isn’t complex and is something that you can easily whip up after work on a week night. It’s paleo because it’s dairy & wheat/gluten free!

Here’s the details to serve 2 people:

Ingredients

– chicken drumsticks (organic please!) x 5-6
– herbs to taste; fresh or dried rosemary (I use fresh from my garden), chilli flakes, thyme, tarragon, salt & pepper
– half a head of cauliflower
– a large sweet potato (aka kumera) about 800g
– green beans, about 120g or two handfuls
– 50g butter
– oven roasting bag (makes life easier but not required if you can’t get them)

Method

1) preheat oven to 180ºC (356ºF)
2) place the chicken in an oven bag on a tray (or in a oven dish, with foil to cover) and sprinkle with herbs, salt & pepper to taste (I use 2 sprigs of rosemary and about 1/2 tsp of each herb), salt & pepper. Place in the oven on 20 mins timer
3) peel & dice sweet potato, segment cauliflower and place in a large saucepan and cover with water; bring to the boil and simmer til veggies are tender (around 15 mins). Drain, add butter & mash and set aside leaving covered.
4) check on the chicken at 20 mins (usually needs an additional 10-15 mins) and uncover if using a dish & foil for the final 10-15 minutes cooking time.
5) boil the jug, top & tail the green beans, and cover them with boiling water for 5 mins. drain and set aside.
6) serves 2 happy people!!!

signature - melly xox

thursday’s table

Get ready for some scrumptious seafood with this cracking recipe
from Michelle Bridges.

Perfect for the Aussie summer season!

Prawn, watercress and fennel salad

Serves 2

“This is one of my favourite recipes. It’s super nutritious and dead easy to make. Rocket is okay if you can’t get watercress.”

~ Mish Bridges

Ingredients

  • 750g cooked prawns
  • 1 fennel bulb
  • 220g watercress
  • 2 tbsp dill, finely chopped
  • 2 tbsp parsley, finely chopped
  • 1 small clove garlic
  • ¼ cup olive oil
  • 1/3 cup lemon juice
  • 2 tsp Dijon mustard

Method

  1. Peel and de-vein the prawns and place in a bowl of iced water.
  2. Slice the fennel finely, cutting out and discarding the hard part in the middle close to the root. Chop the watercress, discard the hard stalks and mix with the fennel, dill and parsley. Leave a few watercress stems for decoration.
  3. Finely chop the garlic and whisk it in a food processor with the oil, lemon juice and mustard.
  4. In a pasta bowl, mix the prawns with the salad, then pour over the dressing. Garnish with watercress stems and cracked black pepper.

Recipe & photo [via]

12WBT | week 2 in review

I’m not particularly happy with my performance this past week.

I had great workouts but I slacked off with counting my calories half-way through the week and although I didn’t binge on bad food, I’m sure I did exceed my 1200 calories during a couple of days…I’ll have to see how it pans out on the scales on Weigh-in-Wednesday.

my Week2 workout summary

Monday (day8):

Monday workout calories burnt

5km jogging with Jay & Harley. I love love love my running track!

Pyrmont Bay 6.30am

Tuesday (day9):

Tuesday workout calories burnt

Strength workout at the gym:

  • 10 min warmup on the Xtrainer
  • 5 sets x 15 reps Legpress 60Kgs
  • 3 sets (per leg) single leg lunges x 15 reps holding 15kg barbell
  • 3 sets (per leg) single hamstring/glute extenders x 15 reps 25kgs
  • 3 sets x 15 reps chest press 20kgs
  • 3 sets x 15 reps overhead shoulder press 7.5kgs
  • 3 sets x 20 reps bicep curls 17.5kgs
  • 3 sets x 20 reps tricep dips
  • 3 sets x 15 reps back rows 25kgs
  • Abs
  • stretching & roller

Wednesday (day10):

Wednesday workout calories burnt

Boxing workout in the park with Jay as my trainer! (boxing drills, foot work, head movement, pyramid circuit, combos & sparring.)

Thursday (day11):

Thursday workout calories burnt

4km jog with Harley.

Friday (day12):

Friday workout calories burnt

A session with my Personal Trainer Joe at the gym. I recorded a lot less calories than usual because my Polar played up and stopped working for about 10 minutes…Joe smashes us (Jay works out with me) and we did a huge arm workout followed by the most awfully intense Ab workout. My abs are still sore…

Saturday (day13):

Saturday workout calories burnt

I wasn’t feeling well, so I didn’t achieve Super Saturday 1000 calorie burn….I just went for a long walk with Harley around the beautiful harbour. 

City views over Blackwattle Bay

 

Sunday (day14):

And on the seventh day, she rest!

Monday (day8):

Tuesday (day9): 

Wednesday (day10): 

Thursday (day11): 

Friday (day12): 

Saturday (day13): 

Sunday (day14): 

Harley & me waiting for Jay to come home from his camping trip…

Mel & Harls

Hope you all had a great week & are looking forward to achieving something awesome this week!

salad all in one

I am obsessed with this salad. OBSESSED!

It doesn’t matter that Jay walks around singing The Simpsons “you don’t make friends with salad” song when I give this to him in his work lunchbox, because with a salad this yummy you won’t need friends!

my lunchbox salad

Melly’s all-in-one autumn lunchbox salad

  • Baby spinach; 1 cup
  • Green beans; 100g, blanched, cooled & sliced length-ways
  • Broccoli; 1/2 cup florets, blanched & cooled
  • Cherry tomatoes; 4 cut in half
  • Baby beetroot; tinned, 1/2 a serve (40g or about 5) sliced
  • Egg; 1 boiled egg, shelled & cut in quarters
  • Bocconcini cheese; Traditional type (larger than the cherry bocconicini) x 2 pieces roughly torn
  • Salad nuts/seeds (I use the pinenut/sunflower/pumpkin seed mix); 1 tbs

Layer the salad and serve! Makes 1 serve of 363 calories.

*You could skip the nuts/seeds in lieu of 1/2 cup cooked pumpkin. Yum!

halfway through lunch at my desk!

recipe | low-cal apple & oat muffins

Inspired by reading low calorie muffins from various food blogs and the recent recipe from awesome fellow 12WBTer Ange on her blog From F**ked to Fab, I decided to create my own muffin recipe; specifically for brekkie on the run (because they’re not sweet) but you could eat these for morning or afternoon tea too!

Mel’s low-cal apple & oat muffins

 

Kitchen tools

  • 2 mixing bowls (1 of them large)
  • mixing spoon
  • knife
  • measuring cups
  • measuring spoons
  • flour sifter
  • 12 capacity muffin tray
  • optional: 12 patty-cases
  • oven

Ingredients

  • 2 x medium sized apples, grated (reserving 1/4 of an apple for decoration)
  • 1.5 cups flour
  • 1 cup quick oats (reserving 1 tbsp for decoration)
  • 1tbs caster sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 cup fat-free milk
  • 1 tbsp canola oil
  • 1 tsp vanilla extract
  • 100g vanilla fat-free yogurt
  • 1 x 120g tub apple puree (I use SPC brand)
  • 2 egg whites

Method

Preheat the oven to 180°C (roughly 350°F).

In a large mixing bowl sift the flour, then add the rest of the dry ingredients (oats, bicarb, soda, cinnamon, salt & sugar).

In another bowl, add all the wet ingredients (egg whites, milk, grated apple, apple puree, milk, oil, vanilla & yogurt) before mixing well to combine.

Make a well in the centre of the dry ingredients, then add the wet mixture, stirring only to combine (careful not to over-stir otherwise the mixture becomes tough & doesn’t rise as much).

In a greased 12-cup muffin tin, evenly distribute the mixture, top with reserved decoration ingredients (sliced apple & sprinkle of oats) & bake for 30-35 mins or until golden and when testing skewer comes out clean.

Makes 12 serves of 143 calories per serve.