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Tuna & Rice Bake
September 20, 2018

Tuna & Rice Bake

What’s not to love about a Tuna Bake?  Well, tuna some people may answer.  If that is the case you can swap it out for Chicken or maybe Salmon.   

But for all you lovers of the canned fish, this recipe is for you.  Why is tuna so good – it is inexpensive and packed with protein. The fish is mild in flavor and versatile enough to include in a variety of nutritious recipes. Opt for tuna canned in water, and a serving contains less than 1 gram of fat and only about 100 calories. You’ll also get a good dose iron and potassium as well.

And a word of warning, my first attempt making this tuna bake, I used a springform baking tin.  This was a disaster!  The egg mixture leaked out the bottom.  So I had to very undelicately tip it all into the other 2 tins you can see in the photo.  Also, in the photo you will see I had already had a slice.  It smelt so delicious, and I was so hungry I ate some before I remembered I needed to take some photos.  Oooops.  

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Tuna & Rice Bake

This recipe is quick and simple to make.  It is perfect for feed a whole family, or it do as your meal prep for the week.  

Filled with protein, healthy fats, low carbohydrates, and resistant starch.  

Serve with a crisp green salad or coleslaw.

Course

Main Course
Keyword

dinner, main meal, Tuna & Rice Bake, tuna bake

Prep Time 12 minutes
Cook Time 50 minutes
Total Time 1 hour 2 minutes

Servings 8

Ingredients

  • 3/4
    cup
    Brown Rice
    Cook & then cool so it becomes a resistant starch
  • 1
    tbsp
    Olive Oil
  • 1
    Brown onion, medium & finely chopped
  • 2
    cloves
    Garlic, crushed
  • 2
    stalks
    Celery, finely chopped
  • 1
    Red capsicum, medium, finely chopped
  • 425
    g
    Tuna can, in springwater, drained & flaked
  • 1/4
    cup
    Basil, fresh, chopped
  • 8
    Eggs
  • 1/3
    cup
    Cream
  • 2/3
    cup
    Parmesan Cheese, grated
    Or you can use low fat grated cheese
  • 1 – 2
    whole
    Tomato, sliced

Instructions

  1. * Preheat oven to 180C/160C fan-forced.

    * Grease a 6cm deep, 22cm (base) round cake pan. Line base and side with baking paper.

    * Cook rice following packet directions.

    * Meanwhile, heat oil in a large frypan over medium-high heat.

    * Add the onion and garlic. Cook, stirring, for 3 minutes or until onion has softened.

    * Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.

    * Remove from heat.

    * Stir in tuna, basil and rice.

    * Spoon the mixture into prepared pan.

    * Whisk eggs, cream and parmesan in a bowl.

    * Season with salt and pepper.

    * Pour over rice mixture.

    * Place sliced tomatoes on top of mixture. 

    * Tap the pan on the bench to remove air bubbles.

    * Bake for 50 minutes to 1 hour, or until browned and cooked through.

    * Stand in pan for 5 minutes.

 

 

If you still aren’t convinced about the benefits of eating Tuna, then here are some of it’s nutritional qualities:

Omega-3 Fatty Acids

The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

Niacin

A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.

Vitamin B12

You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.

Check out some of my other recipes:  https://www.fabulousphysiques.com.au/category/recipes/

 

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September 13, 2018

Shepherds Pie – Pete Evans version

“The fundamental principles of a Paleo lifestyle are pretty simple,” says Pete Evans. “Take out of your diet all grains and legumes, refined sugar and dairy, and celebrate fats and proteins from animals from land or sea that have had a natural diet. The Paleo way also embraces organic fruit, veg, nuts and seeds (no chemicals or pesticides). Makes sense? Sure does, as proteins and fats are essential for the body and the macro and micronutrients of fruit and veg are astounding.
This is a Paleo version of a shepherd’s pie; you can play around with different proteins and I would suggest using either sweet potato or cauliflower as your crust on top instead of potatoes, as they’re very starchy.”

This shepherds pie recipe can be doubled in size then perhaps portion out into airtight containers and freeze so you have meals in advance. Bam! Prep like a boss.  

Paleo Shephards Pie

Paleo Shepards Pie Pete Evans

Paleo Shephards Pie
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Paleo Shepards Pie – Pete Evans

This is a Paleo version of a shepherd’s pie; you can play around with different proteins and I would suggest using either sweet potato or cauliflower as your crust on top instead of potatoes, as they’re very starchy.

If you are hardcore traditional, the meat portion of this meal is delicious, so pop your mashed potatoes on top if you just can’t go without.  

Course

Main Course
Keyword

beef, carrot, cauliflower, main meal, modern australian, paleo, shephards pie, spices, winter

Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes

Author Pete Evans

Ingredients

  • 80
    grams
    Olive or Coconut Oil
  • 2
    Celery stalks, finely diced
  • 2
    Carrots, finely diced
  • 1
    Onion, finely diced
  • 4
    Garlic Cloves, finely chopped
  • 3/4
    teaspoon
    Ground cumin
  • 600
    grams
    Minced grass fed beef
  • 2.5
    tablespoons
    Tomato Paste
  • 1
    teaspoon
    Chopped thyme
  • 375
    mls
    Beef stock (or 1.5 cups)
  • 80
    ml
    Dry red wine
  • 800
    grams
    Cauliflower, broken into florets, stalk coarsely chopped
  • 1/3
    cup
    Flat leaf parsley, coarsely chopped

Instructions

  1. Preheat the oven to 180 degrees celsius.  

    Heat 2 tablespoons of oil in a large frying pan or saucepan over a medium-high heat.  Add the celery, carrots, onion, garlic & cumin and stir occasionally until vegetables soften and begin to brown.  (5 minutes). 

    Add beef, increase heat to high and stir occasionally until browned (8-12 minutes). 

    Add tomato paste and thyme and cook until paste darkens (1 minute), then add stock and wine, reduce heat to medium-high and simmer, stirring occasionally, for about 10 minutes until slightly thickened.

    Meanwhile, cook cauliflower in a saucepan of boiling water until tender (8-10 minutes). Drain in a colander, then process in a food processor until smooth, add remaining fat, blend to combine and season to taste.

    Spread meat mixture in a shallow ovenproof dish. Top with the cauliflower purée and smooth top. Bake until top is light golden and bubbling (30-40 minutes). Sprinkle with parsley and serve hot with a homemade relish and salad.

If you like the look of this recipe, you will love the Butter Chicken on my site.  Follow the link to check it out.  https://www.fabulousphysiques.com.au/pete-evans-butter-chicken/

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June 19, 2018

Chocolate Protein Cake in a Cup

Chocolate Protein Cake in a Cup

Serves 1
When you have the craving for a treat, why not try this incredibly quick and simple Chocolate Protein Cake in a mug


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Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Ingredients
  1. 1 Egg
  2. 1 Serve of Vanilla or Chocolate Protein Powder (30 – 40g)
  3. 1/2 Teaspoon bicarb soda
  4. 1 Tablespoon natural pure peanut butter (I used Mayvers Protein Peanut Butter)
  5. 1 Tablespoon milk (any you prefer)
  6. 1 Teaspoon unsweetened Cacao or Coco
  7. Coconut or Olive oil spray for mug
Instructions
  1. Spray your mug with the oil.
  2. Add all the ingredients into the mug.
  3. Mix with a fork until all ingredients completely combined.
  4. If necessary, you may need to add a little more milk to ensure mixture is a little thicker than pancake batter.
  5. Cook in the microwave on high for 1 minute. (may vary depending on power of unit)
Notes
  1. I like to under cook mine a little. The top will be like a cake, and the bottom is like a sauce the scoop back onto the cake to make it a little moister.
The recipe I used has the following nutritional breakdown
  1. 337 Calories
  2. 43.8g Protein
  3. 6.2g Carbohydrates
  4. 11.6g Fat
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

What a treat in under 3 minutes that won’t bust your carb allowance for the day!  And contains no refined sugars.  

This delicious, macro-friendly protein cake recipe will quickly become your go-to recipe for when the cravings set in.  Have it for breakfast, lunch or dinner perhaps.  

The chocolate protein cake recipe I have made has the following nutritional breakdown:

  • Calories 337
  • Protein 43.8g
  • Carbs 6.2g
  • Fat 11.6g

Yours will vary slightly depending upon the brand and type of protein powder,  peanut butter etc you use.   

https://www.bulknutrients.com.au/products/whey-protein-isolate.html

Mayver’s Protein+ Peanut Butter

You can vary your recipe by perhaps sticking to the vanilla protein powder, omit the cacoa and replace it with the juice and rind of 1 small lemon.  MMM I think I will try that today and keep you posted.  

 

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June 18, 2018

Choose your butt

These butt pictures for sure show the extreme of different categories.  Also, you could be lucky and have great glute genetics, then yeah for you! All you need to do then is stay lean and your butt will look amazing. 

But for the rest of us mear mortals, with some hard work, intelligent training, and consistency, everyone can dramatically improve the size and shape of their butts. I’ve done it for myself and hundreds of clients. 

I am not going to get into diet too much in this post (eliminate refined sugars & bread, increase your water intake, eat heaps of low carb veggies, lean protein etc, etc)  More so, I want to list off various exercises you can do at home with bodyweight or if you have access to weights, add them.  Resistance will increase the intensity of the exercise and induce more muscular tissue damage, thereby producing more hypertrophy (increase in size of skeletal muscle).

There are literally hundreds of exercises and their variations for your butt.  But here are 20, but I could go on and on.  

  1. Hip Thrusts

  2. Glute Bridges 

  3. Donkey Kicks

  4. Pistol Squats

  5. Prisoner Squats

  6. Plie Squat

  7. Goblet Squats

  8. Bulgarian Split Squats

  9. Jumping Squats

  10. Reverse Lunges

  11. Forward Lunges

  12. Side Lunges

  13. Frog Pumps

  14. 45 Degree Back Extensions

  15. Glute Ham Raise

  16. Romanian Deadlift

  17. Stiff Legged Deadlift

  18. Back Squats

  19. Front Squats 

  20. Box Squats

You don’t need to all of these exercises every day.  Just choose 3 or 4.  Every second day perform repetition ranges from 10 – 50,  depending upon whether you are doing a bodyweight exercise or really pushing yourself with a loaded barbell.  

Always use good form.  Concentrate on initiating the movement from your glutes when necessary.  Keep your core tight, bring your belly button into your spine.  If you are unsure of the exercise, don’t do it.  You could quite easily injure yourself.    

Perhaps consider a few Personal Training sessions, from a reputable trainer,  to ensure you are getting the best bang for your buck.  The right exercises, for the right body part, executed in the right way.  No injury and maximum growth.   

Time is precious, don’t waste yours with bad form, and the wrong exercise.  

 

 

 

 

 

 

 

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