When it comes to eating, I find that breakfast is the meal where most people cut corners or make less than optimal choices due to being time poor and not actually understanding the importance of this first meal of the day.

I live in a household of busy working professionals.  As with so many readers, being busy and time poor is a problem that impacts so many of us and from my experience, time poor people can make bad food choices purely due to lack of time and sheer exhaustion.

So, this recipe is another for the time poor amongst us with a desire to be healthy and feed their bodies fuel for optimal performance.

I adore the Mediterranean diet.  Science consistently proves through studies and research that it is the healthiest diet in the world.  Not only is it well studied but it is really yummy and very easy to sustain day in, day out, year on year.

The Mediterranean Diet is a nutrient-dense way of eating that can be beneficial for helping to prevent and to help reduce many of today’s chronic illnesses. This recipe is based on this beautiful way of eating and you might enjoy further reading on the Mediterranean diet here.

Wild caught smoked salmon, being a fatty fish is full of omega 3 fatty acids called Eicosapentaenoic acid (EPA) and, Docosahexaenoic acid (DHA).  From a health point of view, Omega-3 fatty acids are a super food as they are essential for many functions of the body and have a myriad of health benefits.

Not only are omega 3 fatty acids important for making the structural membranes that surround each cell in your body, but they are involved in brain function, reducing inflammation, reducing the risk of cardiovascular disease, promoting healthy skin and immune health.

I am a huge fan of the Mediterranean diet for long-term health so the combination of fatty fish, green leafy vegetables, feta, cold pressed olive oil and lemon is tough to beat for nutrition and taste.

Why sheep feta?  Dairy has A1 beta-casein and A2 beta-casein.  A1 can be inflammatory and more difficult to digest for some people and this can lead to a range of symptoms.  This is the reason that you see A2 milk on the supermarket shelves now.  Sheep’s milk and goats milk contains much less or no A1 beta-casein meaning it is a much healthier version and a wonderful alternative for some people.

With this plate I usually add avocado which in my opinion is a golden child of “healthy fats”.

Avocados are one of my favourite fruits.  Yes, that’s right – it is a fruit and is thought of as a super fruit because of its nutrient rich content.  Each avocado contains over 20 or so essential nutrients, including healthy fats such as omega 3 fatty acids, fibre, antioxidants which include vitamin A, C & E, vitamin B6 and folic acid and potassium to name a few.

Avocados are also rich in anti-inflammatory phytonutrients called polyphenols & flavonoids and abundant with lutein which is a powerful antioxidant for eye health.

Having healthy fats in your diet is so important for optimal cholesterol levels and mental health.  I sadly see many people reducing all fat and this couldn’t be further from what is needed.  Good fats are critical, and avocado is a super food in this arena.

Herbs are a wonderful way to take a meal to a whole new level.  I often use, fresh dill and basil with this dish and capers always have a place on this plate for flavour!

Extra Virgin Olive Oil is central to the Mediterranean Diet and why I use oil and olives in this recipe.  The most important fat in olives is oleic acid with phenol content being responsible for most of olive oil’s health benefits.  It is critical that you buy a bottle with “Extra Virgin” stated as not all oils are equal.  Also look for a recent harvest date and a dark bottle to protect the oil.

Preparation time: a few minutes.

This recipe is to feed two people.

Ingredients

• 100 -200 grams of wild caught smoked salmon
• 1 small avocado, thinly sliced
• 2 handfuls of baby spinach
• 8 cherry tomatoes, halved
• 10 kalamata pitted olives
• 2 Tablespoons approximately of sheep feta (soft or hard), broken apart roughly
• 2 tablespoons of extra virgin cold, pressed olive oil
• 4 basil leaves ripped
• 1 tablespoon of dill
• 1 teaspoon of pine nuts
• 1 teaspoon of capers
• Squeeze of ½ lemon
• Pepper to taste

Instructions

Place your baby spinach in the middle of your plate.

Top the spinach with your avocado, feta, olives and cherry tomatoes

Sprinkle pine nuts and basil on salad mix

Place your smoked salmon on the side and sprinkle with capers and dill

Pour olive oil on the dish and squeeze your lemon.

Eat immediately and enjoy!

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When I work with clients to improve their health, the Mediterranean diet is my gold standard.  I recommend a version of it with most conditions especially for heart health, diabetes, numerous digestive disorders such as Inflammatory Bowel Disease, brain health, weight management and more.

There is a huge emphasis on including foods from the plant kingdom, including fruits and vegetables, legumes, nuts and wholegrains.  With plant vegetables the main portion of a plate, the question of what meat, plant-based protein or fish is the side dish.  This is quite different from how I see most people coordinate their meal plates.

Food choices are very low in processed foods and high in home cooked meals with seasonal, local produce used mainly due to the nutrient and antioxidant content.  For me, I prefer local organic produce so that pesticides are also minimized, and the environment is considered.

Healthy fats are a huge part of this way of eating with olive oil as the poster child, olives, avocado, nuts and wild caught sustainable fish.

Whilst dairy is often part of the Mediterranean diet and I do include, I do incorporate other forms of calcium such as seeds, sardines, and plant sources as many of my clients with inflammatory conditions may find dairy is not helpful.

Eggs are consumed at 4-6 a week, fish several times a week, plant-based proteins have a big role and red meat and chicken once a week or even less.

Desert is often a beautiful piece of fruit with red wine in small amounts linked to good health.

I hope you enjoy my version of Mediterranean baked white fish.  It has a scrumptious blend of sustainable Gurnard fillets which bake beautifully, cherry tomatoes from my local farmers markets, fresh basil, organic cold pressed olive oil, olives, capsicum and chilli.

I have this several times a week in my home.  It is so easy to prepare, cooking time is short and cleaning up is easy.  Another recipe for the time poor amongst you.

Ingredients

• ¼ cup olive oil
• 4 garlic cloves thinly sliced
• Small handful of fresh basil leaves shredded
• 1 cup cherry tomatoes halved
• 500 grams of NZ white Gurnard fillets or thick white fish such as Cod
• ½ teaspoon chilli flakes
• ¼ cup of sliced black olives or green (whatever you have on hand)
• 2 teaspoons of capers
• Small red capsicum, thinly sliced
• ¼ cup white wine
• freshly ground black pepper
• 2 teaspoons of marinated goat feta

Instructions

Preheat the oven to 200 degrees C.

Place your olive oil in the bottom of your baking dish.

Add garlic slices, cherry tomatoes, olives, capsicum, basil leaves and wine.

Place your fish on top and mix well so ingredients and fish are spread evenly over the dish.

Sprinkle chilli flakes over the dish and season with freshly ground pepper.

Cook in the oven for approximately 30-35 minutes depending on the thickness of the white fish you use.

When ready, stir through feta.

I will often cook this dish on a weekend and serve with crunchy roast potato pieces or a crunchy oven baked roll however I often opt for a healthy version and serve with steamed silver beet or roasted cauliflower.

The juices of this dish are lovely with many vegetable side dishes, and I have often added to a small amount of thin spaghetti as something a little different.

As you can see it is a really versatile dish and I invite you to experiment with it.

The post Simple Mediterranean Baked Fish appeared first on Performance in Health.

This curry is actually for my husband. Many years ago, he frequented an authentic Indian restaurant regularly with a group of work colleagues and when I met him, he took me to this restaurant for their amazing fish curry which he craved and could never stop talking about.  It really was delicious, and I often experiment to replicate…. never an easy task.

It’s always a challenge to master a tasty recipe and this recipe is no different. This is also a basic recipe, and you can make it your own and experiment with adding additional vegetables such as eggplant, green beans, red capsicum, or baby spinach.

Again, this recipe is for the time poor people that frequent my clinic who are constantly seeking quick yet healthy, yummy meals. This is for them.

Fish is quick and light which is why I enjoy it several nights a week. Light dinners are a common KPI for clients as I am passionate about my message that we don’t need large dinners due to the lack of energy needed as we rest and sleep.

This is also a lovely dish for a Friday night instead of takeaway and I hope you enjoy this dish as much as we do in my home.

Ingredients

• 2 tablespoons of olive oil
• 2 tablespoons of brown/black mustard seeds
• 20 curry leaves
• 2 onions, finely diced or grated
• 1 heaped tablespoon of fresh grated ginger
• 5 garlic cloves, crushed or finely slices
• 2 red chillies, finely chopped
• 4 tsp ground turmeric
• 2 tsp ground coriander
• 2 tsp ground cumin
• ½ tsp of chilli flakes (optional if you like a hotter flavour)
• 5 large vine tomatoes, chopped
• 400g can coconut cream
• 2 limes plus grated grind from ½ a lime
• 1kg skinless meaty white fish, cut into chunks (cod, perch)
• Fresh coriander leaves, big handful
• Steamed rice to serve

Instructions

Heat your olive oil in a large frying pan and add the mustard seeds and curry leaves until they start to pop. 

Add your onion, ginger, garlic, and chilli, stir and cook for 10 minutes over a medium heat until onions are cooked.

Stir in your remaining ground spices (cumin, turmeric, coriander, chilli flakes) and continue cooking for several minutes until fragrant.

Add your tomatoes and simmer for 10-15 minutes until they break down nicely.  You may need to add a little water if dry.

Stir in your coconut cream and increase hit until simmering again.

Place lime grind and juice from one whole lime in the sauce.

Place your fish gently into your sauce, stir through and place the lid on top of the pan.

Continue to cook on low heat until your fish is opaque meaning it is cooked through.

Serve your delicious, healthy curry on steamed rice with generous coriander leaves on top and extra lime wedges for taste if required.

The post South Indian Style Quick Fish Curry appeared first on Performance in Health.

Following a big day at work, parenting or being a carer – there is one thing I know for certain after talking to thousands of people.  Weekday dinner preparation, cooking and cleaning up when tired and exhausted is never a joyous task.

I make a concerted effort to purchase sustainable seafood for a number of reasons.  This means that the fish has been caught or farmed with the long-term future of the species considered alongside the health of our beautiful oceans meaning you, the fish and the planet.  I also like to make sure I am using fish species that are not environmentally limited.  This website is a great resource if you want to make meal choices that do not exhaust natural resources or cause ecological damage  www.goodfishbadfish.com.au

For this reason, I use whiting, but you can really use any boneless white fish fillets for this recipe.

Unfortunately, I also have an intolerance to egg, so this truly is a very simple recipe of using olive oil and gluten free breadcrumbs and then placing them in the oven.  If you are not gluten free and enjoy eggs, it is easy to prepare your fish with flour, then dipped in a beaten egg and followed by breadcrumbs.  This is a time poor, quick, and easy version.

I also support a lot of people with weight loss and as such, light dinners are essential, so this recipe ticks a number of boxes.  Having dinner as the largest meal of the day is not very smart if maintaining a healthy weight is a personal health goal.  Let’s face it, we rest and sleep and certainly do not require this amount of energy or calories.

For this recipe you can buy a dry coleslaw mix and add a touch of your favorite mayonnaise.  I use an egg and dairy free option however just use what you like.  Making my own mayo is something I can do but this dish is for the time poor so use a mayo you have.

I hope you enjoy this light and tasty dish as much as I do.

This recipe feeds two people.

Ingredients

• 2 whiting fillets
• Gluten free bread, rice, or panko crumbs
• Olive oil spray or oil to dip fish
• Salt and pepper to taste
• 4 iceberg, baby roman or butter lettuce cups
• 1-2 cups of coleslaw mix
• 1 spring onion, finely sliced
• ½ lime
• 2 tablespoons of dairy free mayonnaise

Instructions

Preheat the oven to 190°C.

Line a baking dish with baking paper.

Dip your whiting fillets in olive oil of spray both sides.

Gently cover both sides with as many crumbs as you can (with no egg and flour, you don’t get as many crumbs sticking to the fish, but it is still yummy).

Cook for 10 minutes approximately depending on the size of your fillets.

Whilst your fish is baking, in a bowl, combine your coleslaw mix with salt and pepper, spring onion, mayonnaise and a good few squeezes of lime juice. Set aside.

Lettuce preparation

I use baby romaine lettuce for this recipe as they are the perfect shape, however iceberg can be used also!

To make your lettuce crispy, submerge them in cold water for about 30 minutes with some ice cubes and then pat dry before using.  If you have no time for this, use as is.

Once fish is ready, place fish in lettuce cups, top with coleslaw mix and devour!

The post Crumbed Whiting & Coleslaw Lettuce Cup appeared first on Performance in Health.

You can guarantee that if I dine at Mr Wong, I will always order the delicate, aromatic steamed Toothfish with ginger and shallots.  It is simply a beautiful, healthy, and tasty dish and I continue to strive to mimic this recipe which I call “perfection”. 

Many people find it a challenge to connect the dots between healthy food and tasty food, and this fish dish will put an end to that belief.

You may have an authentic bamboo steamer at home or if you are like me, you may just have a normal steamer.  I place baking paper on the bottom of my normal steamer and then follow this recipe.  It is really simple and easy to do.

Toothfish is a delicacy and one that Tetsuya and other chefs pay top dollar for, however blue eye cod, ling, perch, or a thick white fish all work very well with this recipe.

I serve this dish with Bok choy and a small amount of steamed Jasmine rice for a light, healthy dinner. 

Bok Choy is full of fibre and nutrients including Vitamin A, B, C and Calcium plus it is a phytoestrogen meaning that it can support healthy hormones especially PMS, perimenopause and menopause.

Dinner should never be the biggest meal of the day.  It really should be the lightest, smallest meal of the day as you are mostly relaxing and sleeping at this time.  Fish can be beautiful for those suffering from digestive issues or Inflammatory Bowel Disease, so if this is your story, you may enjoy this recipe.

This recipe serves 2 people.  I often double this recipe and do another round of fish in my steamer so that I have left-overs for lunch the next day.  If you have a busy life, I always recommend cooking extra dinner for another meal.  It makes life so much easier.

Ingredients

• 2 thick pieces of blue eye cod, perch or ling
• 1 knob fresh ginger (thumb size)
• 2 tablespoons sesame oil
• 2 tablespoons cold pressed olive oil
• 3 garlic cloves, finely chopped
• 1 large, mild, green chili, finely chopped
• ½ cup of rice wine or dry sherry
• 2 tablespoon Tamari
• 2 tablespoons of maple syrup
• 1 Lime, zest and juice
• 1 boy choy
• 3 spring onions, finely sliced
• A few sprigs coriander, finely chopped
• 1 cup of steamed jasmine rice

Instructions

Prepare your steamer.  For a standard steamer, put water in the bottom and place baking powder on the bottom of top steamer section where your fish will be placed.  Put heat on.

Finely slice your ginger, julienne style.

Coat each side of your white fish with sesame oil with a basting brush.

Once the steamer has heated up, place your fish gently on top of the baking paper and sprinkle ginger gently on the top.

Steaming of your fish should take around 8-10 minutes depending on fish size.

Prepare your Bok choy – wash under cold water to remove any dirt.  Trim the stem ends and cut larger heads in half and dry on paper towels.

Once your fish has been steaming for 4 minutes, place boy choy on top of fish and continue to steam for the next 4 minutes.  Add later if you prefer your Bok Choy crispier.

As your fish and Bok choy continue to steam, make your dressing.  Add your olive oil and sesame oil to a fry pan on medium heat.  Add garlic, ginger and half the spring onion and cook for a few minutes.  Now add the sherry and deglaze for a minute before adding the zest and juice of your lime, tamari, and maple syrup.  Simmer for 3 minutes on low heat.

Place steamed rice in two bowls.

Remove Bok choy from steamer and spread evenly over the rice.  Place fish gently on the Bok choy.

Pour the dressing over both bowls, sprinkle the remaining spring onions and coriander on top.

I like to serve some extra finely slices red chilli for that extra kick!

Serve and enjoy.

The post Steamed Asian Fish with Coriander, Shallots, Garlic & Ginger appeared first on Performance in Health.

This Prawn Avocado Mango Salad has only a few ingredients and whilst its simplicity makes it ridiculously appealing, it really is beautifully tasty and will impress most at the dinner table.  Drizzled with a zesty sweet lime dressing, the taste of the ingredients shine through in each mouthful.

It is also a delightful dish for a weekend lunch I might add and often makes the summer weekend lunch menu at my house.

This recipe is a great option for part of your summer Christmas menu if you want to impress with minimal of fuss.  It is always a party pleaser and doesn’t leave guests full, bloated and tired as they face a “carbohydrate coma” which often strikes after a high carbohydrate Christmas meal.

Avocados are one of my favourite fruits.  Yes, that’s right – it is a fruit.  It is actually a super fruit because of its nutrient rich content.  Each avocado contains over 20 or so essential nutrients, including healthy fats such as omega 3 fatty acids, fibre, antioxidants which include vitamin A, C & E, vitamin B6 and folic acid and potassium to name a few.

Avocados are also rich in anti-inflammatory phytonutrients called polyphenols & flavonoids and abundant with lutein which is a powerful antioxidant for eye health.

Having healthy fats in your diet is so important for optimal cholesterol levels.  I sadly see many people reducing all fat and this couldn’t be further from what is needed.  Good fats are critical, and avocado is a super food in this arena.

So, this superfood usually appears in my diet daily due to some important health benefits that include heart & cardiovascular health, optimal cholesterol levels, mood, antioxidant support from dangerous free radicals, healthy skin and more.

I have always loved the combination of prawns with a sweet mango and creamy avocado.

In regard to seafood, I make the personal choice to buy from retailers who offer wild caught, sustainable and traceable seafood which means that it has been caught with minimal effect on the marine environment.  Sustainable also means that it is sourced only from the fisheries who commit to these stringent fishing practices for sustainability.

Now let’s talk briefly about the decadent mango.  Mangoes are a powerhouse of antioxidants such as Vitamin C & A, are rich in minerals such as potassium and magnesium and are high in soluble fibre.   This is wonderful to know as they are also delicious to the taste buds.

I am confident you will love this simple prawn, avocado and mango salad.  Let’s get on with learning about the recipe that serves 4.  This recipe can be adjusted to a smaller serve if you decide to use it as an entrée.

Ingredients

Salad

• 32 cooked king prawns, shelled
• 2 medium mangos, cubed
• 2 medium avocados, cubed
• ½ red onion, thinly sliced
• 2 tablespoon of coriander leaves, finely chopped

Citrus Lime Dressing

• 2 tablespoon lime juice & ½ teaspoon of lime zest
• ½ teaspoon red chili flakes
• 1-2 teaspoons honey depending on your taste preference
• 4 tablespoons cold pressed olive oil
• Ground pepper to taste

Instructions

First, whisk together all of your ingredients in a bowl to make your Citrus lime dressing and set aside.

Distribute the cubed avocado & mango pieces, red onion and coriander evenly amongst your four bowls and mix gently.

Add your cooked prawns on the top and drizzle with citrus lime dressing to taste.

Enjoy.

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I simply adore a good spaghetti and whilst I don’t eat a lot of prawns, when I go to my local organic farmers markets, I occasionally like to stock up on some wild caught, sustainable fresh prawns and make myself a tasty, gluten and dairy free pasta.  This is often a stay-at-home weekend dish for me.  Paired with a crisp glass of preservative free white wine and I am in heaven.   Yes, I react to the preservatives in wine too!  But there are some fabulous preservative free options. 

This pasta is also for the time poor amongst you and what I love about this dish is the simple list of ingredients which is chilli, garlic, lemon juice, olive oil, a splash of white wine, parsley, and king prawns.   I love the taste that these simple ingredients produce when they come together.

I use a quinoa and rice spaghetti from Ceres that tastes just like normal spaghetti and no-one in my house knows the difference.  It is dairy free also which means that many of you can have a beautiful pasta dish without having to deal with the consequences.  Eliminating dairy is something many people have to do especially if they suffer with allergies, eczema, acne, or digestive issues so this is a party pleaser dish with many of my clients.

If you don’t like prawns, you can substitute with a wild smoked trout or just experiment with that ingredient as the base recipe could be nice for a range of protein options.

This spaghetti recipe serves good portions for 2 people with some left over if you can help yourself. 

Ingredients

• 1 x 250g packet of Ceres Organics Quinoa Rice Spaghetti
• 220 grams of raw, peeled King prawns
• ⅓ cup of cold pressed organic olive oil
• 6 garlic cloves, thinly sliced
• 4 spring onions, trimmed and thinly sliced
• 1 ½ teaspoons grated lemon rind
• 2 teaspoons lemon juice
• 1 fresh long red chilli, deseeded and thinly diced or 1 ½ tsp dried red chilli flakes
• ¼ cup of white wine
• ¼ cup chopped parsley
• Ground pepper to taste

Instructions

Bring a large saucepan of water to the boil and add your spaghetti, cook in line with packet instructions until al dente.

Heat 3 tablespoons of your olive oil to medium heat in a large frypan.

Add garlic, spring onion, chilli, lemon zest and cook for a minute or so until aromatic.

Add the prawns and cook for a few minutes until cooked through, stirring occasionally.

Add the wine and simmer until wine has dissolved by half.

Add the parsley and stir through.

Add the prawn mix to your strained, hot spaghetti and stir through your remaining olive oil and lemon juice.

Toss well and serve with cracked pepper and devour!

The post King Prawn, Garlic, Lemon & Chilli Gluten Free Spaghetti appeared first on Performance in Health.

I live in a household of working professionals.  My husband is a busy CEO and I have my own business to run.  But we are not alone.  Being busy is an epidemic whether you are running a young family, juggling family plus a job, being a carer or a busy student – most of us are time poor.

From my experience, time poor people can make bad food choices purely due to lack of time and sheer exhaustion.

So, this recipe is for the time poor crusaders with a desire to be healthy and feed their bodies fuel for optimal performance.

I commit to eating sustainable and antibiotic free seafood where I can which means purchasing wild caught or from fisheries that commit to sustainable fishing practices.

Ocean Trout being a fatty fish are full of omega 3 fatty acids called Eicosapentaenoic acid (EPA) and, Docosahexaenoic acid (DHA).  From a health point of view, Omega-3 fatty acids are a super food as they are essential for many functions of the body and have a myriad of health benefits.

Not only are omega 3 fatty acids important for making the structural membranes that surround each cell in your body, but they are involved in brain function, reducing inflammation, reducing the risk of cardiovascular disease, promoting healthy skin and immune health.

I am a huge fan of the Mediterranean diet for long-term health so the combination of fatty fish, green leafy vegetables, feta, cold pressed olive oil and lemon is tough to beat for nutrition and taste.

Why sheep feta?  Dairy has A1 beta-casein and A2 beta-casein.  A1 can be inflammatory and more difficult to digest for some people and this can lead to a range of symptoms.  This is the reason that you see A2 milk on the supermarket shelves now.  Sheep’s milk and goats milk contains much less or no A1 beta-casein meaning it is a much healthier version and a wonderful alternative for some people.

I best get on with providing you with this recipe then which is for four people so adjust ingredients if you have less or more people at the table.

My partner and I share the cooking of this meal.  One of us is on the BBQ cooking the trout and the other is steaming and preparing the rest of the dish.  Again, its all about reducing time.

Preparation time: 5 minutes.

Ingredients

• 4 pieces of ocean trout (raw)with skin on
• Ground Himalayan Pink salt
• 2 bunches of silver-beet, shredded roughly
•  4 Tablespoons approximately of sheep feta (soft or hard)
• 4 tablespoons of cold, pressed olive oil
• Squeeze of ½ lemon
• Pepper to taste
• Dollop of pesto also nice if desired

Instructions

Grind just a little bit of salt on the trout skin so when cooked it is nice and crispy.

Prepare your BBQ grill for high heat and brush some olive oil on the grates. 

Meanwhile, put your silver beet in a steamer and cook for approximately 10 minutes.

Place your trout fillets with the skin facing up (flesh side down) on the hot grill and close the BBQ lid for 2-3 minutes.  This will depend on the thickness and how well cooked you like them.

Flip them carefully using a spatula and tongs.  The skin side is now cooking on the BBQ grill, and you can now close the lid again for 3-5 minutes approximately.

To serve, evenly spread the silver beet onto 4 plates then place 1 tablespoon of the feta on top and mix throughout.

Add 1 tablespoon of olive oil to each dish and add a little squeeze of lemon.

Place the BBQ Trout, skin side up on the other ingredients and if desired put a small dollop of pesto on top.

Enjoy.

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