Salt & Pepper Squid with Fennel & Orange Salad

Sounds very flash doesn't it!!   Well, despite the flashiness it was a quick and easy meal to prepare.   I have never had fennel and thought I would try it, broccoli and zucchini gets a bit tired after awhile LOL.  I really liked the salad, the aniseed flavour of the fennel wasn't over powering and the crunch was just fabulous.  I particularly liked the orange segments in the salad as it gave a really different texture and taste to it all as well.
I haven't cooked squid at home before but have used it in kitchens I worked in (many moons ago).   I quite liked it but would use different salt and pepper next time.

Anyway, I can see the salad being done again and will definitely try the squid again too.

Ingredients:
100gr fresh squid tube
1c very thinly sliced fennel
1/2c lettuce
1/2c spinach
1 orange segmented.
1 pinch of seaweed salt
S&P  ( would suggest fine white pepper and sea salt)
juice of a lemon

Method:
Cut squid into one flat piece and score lightly diagonally in both directions.  This video has a good tutorial on how to do this.  Cut into small pieces and sprinkle liberally with salt and pepper then marinate for at least 15min in lemon juice.

To prepare salad build up greens in a dish and mix through fennel.   Segment your orange ( I like to do this the proper way so there is no pith or membrane) and place on top.  Sprinkle with your seaweed salt as seasoning.

Cooking the squid has to be very fast and hot.  You want it to turn white then take it off otherwise you will end up with very chewy rubber salad.   It does work better with flour and oil BUT this was very tasty nonetheless.  Place cooked squid on top of salad and pour the rest of the lemon juice marinade over the top.

And there you have it!!  A pretty flash meal!

Leave a comment and tell me how you like to cook squid :)

tomato and Zucchini Omelette

You have probably figured out that I like zucchini LOL   I do eat a lot of it and do like it but more so because it is so versatile.   You can grate, bake, steam so what's not to like!

This is yummy and again, I know you aren't meant to use two whole eggs but I do without a reaction.  This also works with one whole and two whites as I have done that too.

Ingredients:
2 eggs
1c grated zucchini
diced small tomato
S&P

Method
grate your zucchini and then give it a good squeeze in a colander to get excess liquid out, I find this stops the omelette (or fritters) from being soggy.   Lightly fry the zucchini, tomato and seasoning in a small frypan then add whisked eggs.  I cook almost all the way through then pop under the grill to finish the top off.  You can serve with a side of free veg greens such as lettuce or spinach or just have on its own.

Chicken Stock

There are so many reasons to make your own stock.  For me the main one is an intolerance to yeast extract.  Most foods that say MSG free will be loaded with yeast extract and it does the same job as MSG to enhance flavour.  You can buy stock that is free from both but it is very expensive and still doesn't taste as good as home made.

It is not hard to make and if you have a slow cooker that makes it even easier.

Ingredients:

1 x chicken (use good quality, free range or organic as any other will have hormones and loads of fat)

1 x onion peeled and chopped in half

10 peppercorns (or a good grind of pepper)

1/2 tsp of himalayan salt

2 bay leaves

(when not doing protocol I would include celery and carrot)

Method:

Cut any large chunks of fatty skin off chicken.  I find most are around the neck area.  Put enough water in pot to just cover the chicken.   Allow to simmer for around 8hrs in a slow cooker or if on stove top it will only take around 2 hrs.   

Be careful not to let it boil as this will make a cloudy stock.   

I usually wait until it has decreased by about 1-2inches in volume.

After it has finished cooking, remove all the chicken and veg and put aside, allow the stock to cool overnight. This brings the fat to the top and lets a sediment of small chicken to lay at the bottom.

Very carefully with a flat spoon skim the fat off the top.  In the photo below you can see on the side of the dish were the liquid has reduced.  

Once you have as much fat removed as possible fold a few sheets of paper towel and lay on top.  This helps get some more of the fat off.

Your stock should still have the sediment at the bottom and a minimum of fat floating on top by this stage.  Take care not to stir it up or you will have to wait for the sediment to settle again.

With a soup ladle carefully ladle the stock into containers or another pot

You should have lovely clear stock.  There will be some bits in there but this doesn't affect flavour at all.  Even if it has boiled and clouded up it will still be tasty!

Remove all flesh from the chicken and chop into smaller pieces.  I portion it up into just under 100gr servings and put into each container with the stock.  You can also just portion up and freeze for salads or soups later if you like.   From a small chicken this time I got 500gr of meat.

Be sure to freeze straight away and eat within 2mths or you can make up batches of soup and freeze for ease.  

I will do a bone broth next which is just as easy and tasty!!

Spicy Chicken and Broccoli

First thing I am going to say is don't try to be clever and 'pour' a 'tiny' amount of chilli flakes into the fry pan!

Okay, so this was delicious but very hot due to my obvious chilli pouring skills LOL

Ingredients:
100gr chicken breast sliced thin
1c broccoli
1/2 onion chopped fine
1 clove garlic chopped fine
1/2tsp ginger chopped fine
pinch of ground cumin and coriander
S&P to taste

Method:
steam broccoli until just tender.   Put all ingredients except chicken and broccoli into pan with a splash of water and fry until cooked through.  Add chicken and fry until cooked and coloured nicely.  Add broccoli and a couple of tablespoons of water (this will help deglaze the pan and create a bit of a sauce.  You can add what other allowed veg you want really.   I served this on a bed of shredded lettuce, simply because I had had a really long day and was hungry.

Lettuce Wraps

This got a huge response when I shared the photo so thought I should post it today :)

It truly was an amazing lunch and I struggled to eat it all, despite the small amount of ingredients.

Ingredients:
100gr lean mince
1/2 sm onion sliced length ways
1c grated zucchini
1/2tsp chilli flakes
1/2 cumin
1/2 ground coriander
S&P
4 thin slices of tomato
2 large lettuce leaves
handful of baby spinach  leaves


Method:

Saute onion in a spash of water until it starts to caramelise.  Add meat and spices and mix well then add in zucchini.  Stir fry until all cooked and liquid has been cooked off.   On lettuce leaves, lay spinach leaves and two pieces of tomato on each.  Give a liberal dash of S&P  then top with meat mixture and roll up.
Enjoy!

sorry about the blurry pic on this one :(

Tacos

This is another favourite, with both the children and myself.  You could use beef mince or pork if you don't like chicken mince.

Ingredients:

100gr sliced lean steak, chicken mince or beef mince

1 c Broccoli cooked until very very soft (can use any allowed veg)

1 onion

1/2tsp oregano

1/2 tsp cumin

1/2tsp coriander

1 tsp hot paprika

1 tsp chilli flakes

2 cloves garlic.

Method:

saute all ingredients in a small amount of water and let simmer until most of the water is reduced and meat and veg tender.

I actually like to mix the spices in a ziplock bag and let slice steak marinade for a while if making with steak (as in photo).

Serve with tomato slices in lettuce leaves and roll up.

Steamed apple

This looks very boring but is actually quite satisfying and because it is warm I find it comforting.  There is something so nice about warm and sweet food.   It is a great start to the day on a cool morning too.

All I do is put an apple in an oven proof dish with a lid (or microwave) and about a cm of water.  Cook until soft all the way through then drain off water, sprinkle some cinnamon on and there you have it!
If I wasn't in phase 2 I would have Ashgrove Farm cream on it too!

Scrambled Tofu

This has long been a favourite of mine so is a good replacement for the monotony of meat every day, and also very quick and easy.

Ingredients:

100gr tofu (I find really soft disappears to nothing so firmer is best)

1/2 onion

2 c spinach leaves shredded or any of the allowed veg)

1/2tsp tumeric

1/2 tsp cumin

1/2tsp coriander

garlic.

saute all in a pan until well combined and warmed through, serve in lettuce cups or on its own.

Breakfast

I have shared a few lunch/dinner options but haven't mentioned breakfast so far.  Mostly because my breakfast during phase 2 tends to be the same every day.

Because we pick a massive amount of blueberries over summer and freeze for the year I have a great supply of one of my allowable fruits on hand.
I also have 2tsp of ACV (apple cider vinegar) in half a glass of water first thing and a tbs of colloidal silver.

My morning smoothie is made up of the following:

1c blueberries or strawberries (partially thawed)
1c of water (only use mountain spring water)
1tsp camu camu powder
1tsp changing habits probiotic
1tsp supreme green powder

Blend all ingredients and enjoy!

Tuna noodles

oooh had this one tonight and it is a fave.   Sometimes I find the most basic and simple recipes are the tastiest and this proves the point.  Sometimes I tend to add too much in the way of spices and herbs and lose the taste of the protein and veg.

Ingredients:
100gr albacore tuna (if on protocol this is the only tuna you can have.  Coles brand make one and is the only one I have been able to find)
1/2c tomato puree
1c broccoli cut very small.
1/3 pack of angel hair slendier konjac noodles
S&P

Method:
In one pot put all ingredients except noodles into pot, stir well and put lid on and let simmer until broccoli is cooked through.   Rinse noodles well then add to sauce, let simmer another five minutes with lid on.
There!! How easy is that, to save washing you can even eat it out of the pot!

Meatballs on Cauliflower mash

This is an oldy from summer when we had basil in the garden but you could use dried or even miss it out.  

Ingredients:

100g lean mince

pinch of onion powder, oregano and cumin, hot paprika or cayenne, coriander, basil leaves, tomato diced.

1c garlic

1sm onion diced fine

1c cauliflower cut small

Method:

Mix mince with the onion powder, garlic clove, oregano and cumin. form into small meatballs and leave aside.

In saucepan water fry diced small onion, hot paprika, cumin, coriander (ground), 10 basil leaves shredded and one diced tomato  until all soft, put meatballs in and heat until cooked through.

Cook a cup of cauliflower until very very tender and mash with fork, season with salt and pepper.  Serve meat ball mix on top of cauliflower mash. 

Meat balls are a little dry in texture due to restrictions but with the sauce and cauli they aren't too bad and are very tasty.

Chicken and Asparagus Soup

This was a lovely soup to have, even in warmer weather.  Although I must admit, come autumn and winter I am a bit of soup fiend.  They are definitely one of my comfort foods.  I am not a massive fan of asparagus, but having a very limited choice of veg during phase 2 I am expanding my repertoire of meals.

Ingredients:
100gr lean chicken breast whole
1 clove garlic
1c diced fresh asparagus (broccoli works well too)
1/2 leek cut very thin
S&P 

Method:
Cover chicken breast with water in pot and season with fresh garlic and  S&P.  Simmer until breast is very tender.  Add cup of diced asparagus and ½ leek cut thin.  Continue to simmer until veg is also very tender.  Remove chicken and shred.  Blend veg and liquid and pour into bowl, add chicken and re-season to taste.
You can use home made chicken stock for more flavour too but during phase 2 you need to be very sure you have removed ALL fat from the stock.

I call them rubber noodles

They aren't really rubber though.  They are a wheat free, low cal noodle made from konjac (which is a type of tropical potato) by a company called SlendierSlim.  These are allowed on the changing habits protocol, although only the 8cal or less.  They are available from coles, woolworths and I have found them at the Vitamin Shop in Hobart too.  The latter have the lasagne style noodle too.
They are very Asian in style and boost a meal if you are peckish or want to feel like you are eating like a normal person.
Today's lunch was noodles with some veg and chicken . My kids were wanting to steal from me so it must have been good!

Ingredients:
1/2 pack of slendier fettucine
3 spring onions cut fine
1c cauliflower
1c kale
100gr chicken chopped small
1/2c tomato puree
1/2tsp oregano
1/2tsp paprika
S&P to taste.

Method:
Chop veg small and either steam until soft or precook in pan if you want a one pan meal.  Saute onion and add chicken and spices, stir fry until cooked through and mix in veg and tomato puree.  I like to let it to simmer for about 10min to reduce and boost flavours.  Throw in your well rinsed noodles and cook for a further 5 min.  Enjoy!

Stir fry broccoli, kale and Beef

I made this for lunch today so thought I would share something current.   Very easy and quick meal.
To make things easier for me I package all my meat for the freezer in 100gr portions.  I buy my meat in bulk from Conmurra Farm and thoroughly recommend them if you are in the north of Tassie.  They are reasonably priced, grow their own grass fed beef, lamb and pork and their meat is beautiful.
Another attraction is the ease of ordering online and having your meat delivered to your door!!

Ingredients:

1c steamed broccoli cut small
3lg leaves of steamed kale shredded
100gr of lean mince
1/2 tsp cumin, coriander
pinch of chilli flakes
S&P to taste.
3spring onions chopped

Method
saute onions in a bit of water until tender then add meat and spices, break up mince and saute until cooked through, add veg and stir through.
Simple hey!!   You can add a splash of tamari, soy or braggs if you are not in phase2.

Zucchini Fritters

These are just delicious! Great as a mobile meal as they can be made in advance and are just as nice eaten hot or cold.

1c grated zucchini
2 eggs whisked
S&P

Mix all ingredients together then cook over low heat as you would with regular fritters or pancakes.  For all my P2 (phase 2) meals I use a non stick pan (usually only ever use stainless steel) which makes no oil cooking a bit easier.

Zucchini Chips

I couldn't use the recipe I found because it uses oil.  As most people will know, during phase 2 of the protocol no oils or fats can be use, so I made up my own recipe.

Slice zucchini about 2-3mm thickness (I used one medium one).  Be sure to slice the zucchini length ways as they shrink quite a bit as they dehydrate.

In a plastic bag place 1/2tsp each of good salt (Himalayan) , pepper, chilli flakes, garlic flakes, onion salt, paprika.  Or whatever spices or herbs you like.

Put zucchini in and shake until well covered.

Place on an oven rack on a tray and back at 220c turning occasionally until they are starting to crisp up. They will crisp a bit more once out of the oven.

Goes great with steak!

I have also done these in the dehydrator with mixed results.  If you dry until super crunchy they are great if eaten straight away.  Unfortunately they won't keep crunchy for long though.  

Chicken Salad

One of my lunch time standards is a salad.  It is quick, easy and mobile.  Because we are a home ed family we are often out and about during the day so tend to take lunch with us.  At first I found this challenging but now I tend to whip up a salad, stick it in the cooler bag and there you have it!

This is a favourite and I often marinate my chicken in spices just to add something different.  

Chicken Salad

100gr chicken diced and seasoned well with S&P

1 c celery cut small

1/2 apple cut small.
juice of 1/2 a lemon.

Lettuce

Saute chicken in some water then let it brown until pan is dry.  Once cooked, and a small amount of water to deglaze the pan and use this as a salad dressing too.   Mix celery and apple and add a small amount of lemon juice, mix thru with the lettuce. Add the chicken and the water dressing. 

Very tasty.