Health Hub

09/04/2023

08/06/2021

🚶‍♀️🚶🚶‍♂️ Walk! Walk! Walk!

08/06/2021

Beef & Black Bean Stir-fry🍲

INGREDIENTS
500g (1 lb) rump steak

2 tbsp vegetable oil

1 onion, sliced

2 capsicums (bell peppers), deseeded, cut into bite-sized pieces

¼ cup oyster sauce

2 spring onions (scallions), roughly chopped

Marinade:

1 tbsp soy sauce

1 tbsp Chinese Shaoxing wine*

½ tsp bicarbonate of soda (baking soda)

3 tsp cornflour (cornstarch)

Homemade black bean sauce:

¼ cup peanut oil

8 garlic cloves, finely grated

4cm piece ginger, peeled & finely grated

½ cup salted fermented black beans*

2 tbsp Chinese shaoxing wine

1 tbsp light soy sauce

1 tbsp sugar

1 tsp cornflour (cornstarch)

LET'S START!!

>For the black bean sauce, heat the oil in a wok over high heat. Add the garlic and ginger and cook, stirring often for 1 minute or until aromatic. Add the black beans and stir to combine.
>Add ½ cup of water to the wok along with the Shaoxing, soy and sugar. Simmer for 15 minutes or until the water has nearly evaporated.
>Combine the cornflour with 2 teaspoons of water. Add to the wok and simmer for 2 minutes or until thickened. Set aside.
>Whisk together the marinade ingredients in a large bowl. Then slice the steaks against the grain and on the diagonal to form wide strips that are no more than half a centimetre (3/16”) thick. Add to the marinade and mix well with your hands to make sure each piece of beef is coated. Set aside to marinate for 10 minutes.
>Heat the vegetable oil in a large non-stick frying pan over high heat. Add the beef and spread out the strips as much as possible and allow to sear for about 2 minutes. Use a spatula to toss the beef around and then cook for another 2 minutes or until nicely seared. Now add the onion and stir-fry for a minute or until slightly softened. Add the capsicum and stir-fry for another 2 minutes.
>Add 2 tablespoons of your homemade black bean sauce, oyster sauce and 3 tablespoons of water. Stir-fry until well combined. Toss through the spring onion and serve. The remainder of your homemade black bean sauce can be transferred to a sterilised jar.

07/06/2021

Smoothies that are refreshing and healthy.🥑🍎🍌

07/06/2021

Keto Shepherd's Pie (with Cauliflower Mash)

Ingredients
Meat Filling
2 tablespoons olive oil
½ medium onion diced
3 garlic cloves minced
2 celery stalks diced
1 ½ pounds ground beef
¼ teaspoon salt
¼ teaspoon pepper
1 cup beef broth
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
¾ tablespoon red wine vinegar
¾ teaspoon dried rosemary leaves
½ teaspoon dried thyme leaves
Topping for Shepherds Pie
¾ cup shredded cheddar cheese packed
1/4 tsp paprika
Fresh parsley for garnishing
Mashed Cauliflower
1 medium cauliflower cut into florets
3 tbsp butter melted
1 garlic clove minced
2 TBS heavy cream
1 TBS cream cheese softened
2 TBS shredded Parm cheese
1/2 tsp salt
1/4 tsp pepper

Instructions
>Preheat oven to 400° F.
>Wash and chop the cauliflower into florets then dry. Steam for approx 10-12 minutes until tender.
>Meanwhile, add onion, garlic, and celery to a cast iron skillet in 1 TBS olive oil and saute until tender. Add ground beef, brown, then drain. Add back to the skillet, then add the rest of the ingredients and bring to a boil. Reduce the heat and simmer for 5 minutes until the liquid has been mostly absorbed.
>To make the mashed cauliflower:
In a bowl or the pot used to steam the cauliflower, add the melted butter, minced garlic clove, heavy whipping cream, cream cheese, parm cheese, and salt and pepper. Then use an immersion blender or standing blender to combine.
Spread the mashed cauliflower on top of the meat mixture and bake for 10 minutes.
>Sprinkle the cheddar cheese and paprika on top and bake for 10 more minutes or until cheese has melted. Remove from the oven and sprinkle the paprika and fresh parsley on top for garnish. Serve hot!

06/06/2021

Best Keto Pizza Chaffle Recipe🍕

Ingredients
1 tsp coconut flour
1 egg white
1/2 cup mozzarella cheese, shredded
`1 tsp cream cheese, softened
1/4 tsp baking powder
1/8 tsp Italian seasoning
1/8 tsp garlic powder
pinch of salt
3 tsp low carb marinara sauce
1/2 cup mozzarella cheese
6 pepperonis cut in half
1 tbsp parmesan cheese, shredded
1/4 tsp basil seasoning

Instructions
>Preheat oven to 400 degrees. Turn waffle maker on or plug it in so that it gets hot.
>In a small bowl add coconut flour, egg white, mozzarella cheese, softened cream cheese, baking powder, garlic powder, Italian seasonings, and a pinch of salt.
>Pour 1/2 of the batter in the waffle maker, close the top, and cook for 3-4 minutes or until chaffle reaches desired doneness.
>Carefully remove chaffle from the waffle maker, then follow the same instructions to make the second chaffle.
>Top each chaffle with tomato sauce (I used 1 1/2 tsp per), pepperoni, mozzarella cheese, and parmesan cheese.
>Place in the oven on a baking sheet (or straight on the baking rack) on the top shelf of the oven for 5-6 minutes. Then turn the oven to broil so that the cheese begins to bubble and brown. Keep a close eye as it can burn quickly. I broiled my pizza chaffle for approx 1 min and 30 seconds.
>Remove from oven and sprinkle basil on top.

05/06/2021

W A L K 🚶🚶‍♂️

05/06/2021

Easy Keto Baked Italian Sausage🍖
Great for Dinner! 😋

Ingredients
2 packs Italian Sausage (10 Sausages either hot or mild)
½ cup water
24 or 25.5 oz Low Carb Marinara Sauce (with no added sugar) *see list below of sauce options
1 ½ cup mozzarella cheese
¼ cup Parmesan Cheese
¼ tsp Italian seasonings
¼ tsp garlic powder
½ tsp basil seasoning
⅛ pepper

Instructions
>Brown Italian sausage links in a skillet set over medium heat on both sides.
>Add ½ cup water and simmer on low with the lid on for 8 min.
>Put sausages in a greased 9 x 13 casserole dish.
>Pour 24 oz marinara sauce over the top.
>Sprinkle 1 ½ cup shredded mozzarella cheese and ¼ cup Parmesan cheese over top of your sausages.
>Sprinkle seasoning on top of cheeses.
>Bake in a 375°F oven and for 18 minutes, then move to the top rack of the oven for the last 2 minutes. If you like the cheese extra bubbly and browned, you can turn the oven to broil for the last minute but watch closely!
>Allow to slightly cool before serving.

04/06/2021

Ready for the 30 day challenge? 🙃

04/06/2021

Keto Broccoli Salad🥦

Prep Time Cook Time Marinade Time
5 mins 16 mins 3 hours

Ingredients
5 ½ cups fresh broccoli 2-3 crowns, chopped into bite-size pieces
8 slices of bacon
4 oz sharp cheddar cheese cut in small cubes (smaller than the cubes you can buy pre-cut)
¼ small red onion, chopped finely
¼ cup chopped pecans
1 cup mayo
¼ cup Besti Monkfruit with allulose powdered (or Swerve Powdered and Lakanto Monkfruit Powdered would also work)
2 TB fresh lemon juice
¼ tsp salt
¼ tsp pepper
⅛ tsp garlic powder

Instructions
>Preheat oven to 350° and toast pecans on a small baking sheet over parchment paper for 5-7 minutes. This will bring out the incredible flavor in the pecans.
>Chop the bacon into small pieces, then fry in a skillet. Drain on paper towels.
>Bring a pot of water to a boil and add your broccoli for no longer than 45 seconds then place in ice water. Drain then dry broccoli thoroughly.
>In a large bowl, stir together mayo, sweetener, lemon juice, salt, pepper, and garlic powder. If you prefer, you can make homemade keto mayo.
>Add the broccoli, onion, and cheese to the bowl of dressing mixture then toss to combine.
>Chill 3 hours to overnight so that the dressings can marinate the salad.
>Before serving stir in half the crumbled bacon, then add the rest of the bacon and the chopped pecans on top for garnish.

03/06/2021

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