Cheap Easy stir fry

Brown rice to serve (1/3 cup cooked per person)

2-3 Lemons/ 1 cup lemon juice

Orange

Various veg

Broccoli

¼ red cabbage

Handful chopped fresh spinach

1 blade steak

3-4 stalks celery

1/4 cup reduced salt soy or tamari

1 tablespoon fish sauce

1 tablespoon oyster sauce

1. Chop all veggies roughly including broccoli

1. Finely slice steak into very thin pieces. If they are long chop into thirds also to make it stretch further
2. Saute the steak pieces in a little of the lemon juice which will help it cook

 Once sealed add all the veggies to the pot. Add remaining lemon juice and  freshly squeezed orange juice, soy, oyster and fish sauce.
 Put heat on low and steam until veggies are just tender ( so they retain nutrition)

 

Serve with 1/3 cup cooked brown rice per person.  (Mix through to give dish texture rather than serving on a bed of rice.)

5 QUICK SWAPS WITHOUT THINKING "DIET"

1.WHITE RICE AND PASTA

Made from refined white flour contain little nutrition and also spike sugar levels and if you don't burn that sugar away, it turns into fat.  

   Swap  for: 

Brown Rice
Wholegrain Pasta
Quinoa
Spaghetti Squash
Grated Cauliflower 

  2. SALAD DRESSING

 

 Containing lots of unwanted calories and additives. Even the diet or "free" varieties may be low in fat but make up for the lack of fat in sugar.

Swap for:

Mustard

Balsamic vinegar

Lemon Juice 

Olive oil (cold only)

 

 

 

3.COOKING OIL

 

Did you think vegetable oil was healthy? Wrong. There is no such thing as an oil made from vegetables. Most oils (especially cheap ones) are blended together with all sorts of nasty ingredients. Palm oil is also environmentally damaging to the environment and most are trans fats or convert to trans fats when brought to a high temperature. 

Swap for:

Coconut oil

Avocado Oil

 

 

4. RED MEAT

 

 

Can contain high levels of saturated fat and cholesterol.

Swap  for:

Kangaroo (fat and cholesterol free)

Skinless Turkey breast 

Skinless Chicken Breast

Oily Fish

 

 

 5. FRUIT JUICE

 

 

Much more concentrated in sugar than in their original fruit form and are lacking in fibre. They can spike your sugar levels leading to a sugar crash and irritability and if not burned off, body fat.

Swap for:

Vegetable Juice (no tomato)

Water

6 Quick snacks that WON’T break the diet

2 Multigrain or rye Ryvitas with cottage cheese and ¼ avocado OR 95g tin tuna  with salad

½ cup full fat plain greek yoghurt  with a sprinkle of cinnamon or LSA mix and  berries. Add a sachet of natural sweetener such as Natvia if desired. 

 

 Veggie sticks such as celery, capsicum and carrot with hummus

Hard Boiled egg

Handful of plain popcorn

1 Rye toasted Pita bread with homemade Guacamole