Healthy Eating for myself and my family! – By Sophie Cachia

Lately, I am getting inundated with requests for more cooking videos and the recipes of the food I’m whipping up in my kitchen and putting on my table for my family.

I’m not one of those people who sheds baby weight very easily and as I’m coming up to my baby girl being ONE AND A HALF years old (let’s all let that sink in!) I made a conscious decision to really try to improve the food I’m putting in my own mouth. I’ve lost 22kg since January last year, but for my own goal, I’d love to lose another 4-5kg. Disclaimer #1: I’m no saint. I like food. I like naughty food but I LOVE nutritious, yummy, filling, healthy food too and I get pleasure out of entertaining and providing that for my guests as well.

I thought to change my blogs up a bit, I’d put together some easy simple recipes that we love in our household to share with you all. Some you might have already watched me cooking on my stories. These are my favourite dishes to cook and the beauty of them is they are SO easy and SO simple! Healthy eating doesn’t need to be fancy, expensive or hard work.  Disclaimer #2: I cook best by making it up as I go, as you will tell by my 3-hat-restaurant style descriptions. I genuinely feel whatever is right at the time and just go for it – most likely going against EVERY written kitchen rule in the process. That’s my style and I hope that you can get enjoyment out of that too!

Sophie’s Salmon (Version 1)

Ingredients:

Salmon fillet (I like mine fresh from the market)

Olive oil (the real stuff)

Honey

Soy Sauce

Teriyaki Sauce

Spring Onions

Lemon

  • Mix together 2 parts oil, 1 part soy sauce, 1 part teriyaki sauce and one large tablespoon of honey in a bowl as your marinade.
  • Cover salmon in the sauce and place your fish flesh down in the bowl.
  • Chop your spring onions and add, as well as a squeeze of a whole lemon.
  • Chop that lemon up into slices and put aside for cooking time.
  • Marinade your fish for min. 1 hour and make sure to grab a spoon and coat it all over every 15 minutes.
  • Add fish and sauce to an oven proof dish, cover with lemon slices, and cook on 200 degrees for 20 minutes!

Sophie’s Salmon (Version 2) – for multiple people

Ingredients:

Salmon fillets – skinned and diced into large chunks

Ginger

Garlic

Fresh Chilli

Lemon

Olive oil

Teriyaki

Soy Sauce

Oyster Sauce

Salt

  • Dice up skinless salmon into 3-4cm chunks & add to bowl
  • Grate 1 large piece of ginger, 2 cloves garlic, dice 1 red chilli, and add.
  • Add big splash of olive oil, half cup of teriyaki sauce, 2 tablespoons oyster sauce & 2 of soy sauce, the juice of one lemon and be generous with your salt and mix all together.
  • Cut up the squeezed lemon and chuck in the bowl too. Marinade for as long as you want (minimum 1 hour)
  • Cook on a hot pan for a few minutes and voila!

Basic Vegetable Quiche

Ingredients:

Rice

Eggs

Bacon

Any veggies – I like to us:
Broccoli

Pumpkin

Peas

Corn

Tomato

Spinach

Onion

  • Prep all your vegies. For vegetables like pumpkin and broccoli. I like to steam them for 10 minutes first just so they aren’t hard.
  • Cook your rice and mix with some a little portion beaten eggs to make it sticky. Fill your quiche dish to make a rice base/crust. Place in hot oven for 10 mins.
  • Cook bacon and leave any oil residue (this replaces any salt you need).
  • Scatter vegetables evenly in your dish and then bacon.
  • Beat eggs (however many you need for your dish size… I normally use 12 for a large dish) and then pour over vegetables into your dish.
  • Cook time will differ depending on the size quiche you’ve made, but mine roughly needs 30 minutes in a hot oven.

Basil Salad

Ingredients:

Fresh basil leaves

Tomato

Avocado

Red Onion

Cucumber

Canned Chickpeas

Lemon Juice

Balsamic Vinegar

Salt & Pepper

  • Dice up tomatoes, avocado, cucumber, red onion into large chunky pieces.
  • Strain and rinse chick peas and add.
  • Squeeze the juice of one lemon generously over the salad, and add just a tiny splash of balsamic vinegar. Generous amounts of salt and pepper too.
  • Pick your fresh basil leaves (larger the better) and add to salad. Mix around and try to tell me that it’s not the best smelling salad you’ve ever made!

Jaryd’s favourite chickpea salad

(This is a real ‘chuck it all in and hope for the best’ salad.)

Ingredients:

Chickpeas

Kidney beans/Three bean mix

Avocado

Red capsicum

Green Capsicum

Cucumber

Red Onion

Feta

Olive oil

Balsamic Vinegar

  • Dice capsicums, cucumber, onion and place in bowl.
  • Rinse beans/chickpeas and add too, mixing everything together.
  • In a cup, mix 2 parts olive oil and 1 part balsamic vinegar and mix well (this is my go to salad dressing). Pour over your salad mix.
  • Lastly, add chopped avocado and break up feta to sprinkle all over. Mix again till everything is coated. YUM!

Bobby’s breakfast smoothie

Ingredients:

Mango

Raspberries

Banana

Almond Milk

1tsp of Melrose Organic Essential Greens

½ tsp of Melrose MCT Oil

1 spoon (inside jar) of Children’s Probiotic 10

Throw all in. Blend and enjoy!

Healthy kid’s nachos

Ingredients:

1 packet Mission tortilla strips

Three bean mix

Avocado

Corn

Grate Cheese

  • Scatter tortilla chips on a tray and add strained bean mix. Sprinkle corn on top and add grated cheese.
  • Add to oven on 180degrees for 10-15 minutes, just till warm, not too hot.
  • Add fresh diced avocado and serve. A favourite of my kids!

Crunchy Chicken Nuggets:

Ingredients:

Cornflakes

Chicken breast

Eggs

Milk

  • Beat 2 eggs and a splash of milk in a bowl
  • Place 2 cups of cornflakes in a plastic bag, and crush up.
  • Chop chicken to your desired bite sizes, dip into egg mixture, and then into cornflake mixture.
  • Place on a tray and into a hot oven for 10-15 minutes, turning once.
  • Serve with mashed potato and crunchy beans for the kids!

Written by Sophie Cachia

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