Author Archives: Sam Long

Hacking the PHATT | Spiced Beef Tacos

“Enough is enough!” I silently screamed to myself whilst standing looking at my body in  the mirror. I had found my why. Why I no longer wanted to be overweight. Why I no longer wanted to be unhealthy. Why I no longer wanted to look at myself in the mirror with disgust. Having reached my why, I now had to discover my who.

 

Putting health at the top or  PHATT revealed itself thanks to my Aunt Phoebe who came to visit me one day, but only half of her turned up. She had lost so much weight that I barely didn’t recognize her and she had a glow to her skin, her hair and her energy that was memeizering.

 

I signed on with PHATT a few weeks later, not knowing what to expect and its wasn’t until I received my meal plans from my mentor that I had unearthed my how. At first I was nervous as being a Chef  I rarely had to restrict the types of foods that cooked. I was used to an abundance of varieties, flavors and textures which was part of the reason that my health and weight had gotten into such a dire state.

 

I quickly realized that if I was to do this PHATT lifestyle I was going to have to do it with optimum taste and flavours. I would approach these meal plans with a chefs eye, looking to gain maximum enjoyment as well as maintaining optimum wellness. I had to Hack the PHATT.

 

The more I cooked, the more I enjoyed the wonderful tastes and aromas that were coming out of my kitchen. I was eating better than I had before in my whole life as I was conscious eating, and coming from a chef thats a big statement! Along with the amazing food that I was eating on a daily basis, I was also losing kilos. The weight and my inhibitions were dropping off me, yet I wasn’t feeling like I was on a “diet” because I was eating so well.

 

Every recipe I create for the PHATT program I approach from a flavour perspective. I think about the enjoyment of eating a dish, how would someone perceive this creation and would they get maximum enjoyment from it. PHATT has done the hard work for me by giving me a meal plan, I just had to add the delicious.

 

This recipe was one of the first ones that got my attention. I designed it for stage 1 of the program and it quickly became one of the most popular recipes on my facebook page Bridgets Kitchen, where I share a PHATT compatible recipe everyday as I continue on my own personal wellness journey. Enjoy!

 

Spiced beef Tacos

Stage 1 PHATT program

Makes enough for 3 servings

 

Why it’s delicious

For those of us who love a good taco without the wheat or corn, this recipe is for you! We use a cauliflower taco, spiced beef that works just as well in a lettuce cup, avocado and tomato salsa and fresh aromatic herbs. Our taco is gluten, fat and sugar free but not free from the big delicious flavours!

 

Helpful hints + tips

 

Tamari Sauce This sauce is so awesome, I’ve given you a recipe for a large batch that you can keep for up to 2 weeks in the fridge to use on all manner of vegetables, fish and meat. You can use it warmed through gently or like a salad dressing. You can also use it in stir fries and when cooking meat.

 

Cowboy Spice blend As with the tamari sauce, this is one spice blend that you are going to want to make more of and keep for other epic uses.

 

Swap out the meat Instead of beef, you can use chicken, lamb or turkey mince.

 

Ingredients

 

6 cauliflower wraps ( see below for the recipe)

 

Tamari sauce

60 ml (2 fl oz) tamari

120 ml (4 fl oz)apple cider vinegar

180 ml (6 fl oz) water

1 tbsp grated ginger

1 tbsp minced garlic

 

Cowboy spice blend

3 tbsp ground cumin

3 tbsp garam masala

1 ½ tbsp ground cinnamon

 

300 g (10.5 oz) lean beef mince (ground beef)

1 small onion, peeled and diced fine

2 cloves garlic, peeled and minced

Himalayan salt

Freshly ground black pepper

 

½  ripe firm avocado, cut into cubes

1 firm medium tomato, diced

½ red onion, finely chopped

½ lemon, juiced

1 red chilli, finely chopped (optional)

6 thin slices cucumber

Handful fresh coriander (cilantro) leaves

 

Method

 

Prepare the tamari sauce by heating the tamari, apple cider vinegar, water, ginger and garlic in a medium sized pot on a very low heat for 30 minutes. Remove from the heat and allow the sauce to cool and the flavours to develop. Store in a sealed jar in the refrigerator for up to 2 weeks.

 

Prepare the cowboy spice blend by mixing the cumin, garam masala and cinnamon together. Store in a small airtight container in the pantry and use when required.

 

Heat a large non stick frying pan on high temperature and break in the ground beef. Stirring well with a wooden spoon, continue to break up the beef as it cooks and browns for about 5 minutes.

 

Add the onion and garlic and stir to combine well. Allow the mince to cook for a further 5-10 minutes, stirring often until the mince is well cooked, browned and dry.

 

Turn the heat down to medium and add 2 heaped tablespoons of the cowboy spice blend and stir through. Add 3 tablespoons of the tamari sauce and stir through.

 

Taste the mince for flavour, adding salt and pepper as you deem necessary.

 

Make the salsa by gently combing the avocado, tomato, onion, lemon juice and chilli in small bowl. Season with a little salt and pepper and taste for flavour, adding more lemon or seasoning to your liking.

 

Assemble your tacos by adding a heaping spoon of the warm beef to the base of the cauliflower wrap and top with a slice of cucumber and a spoon of the salsa.Toss on a few fresh herbs and devour!

 

Cauliflower wraps

Stage 1 + 3 PHATT program

Makes 6

 

Why it’s delicious

If you are considering making tacos or wanting something that you can use as a bread substitute to wrap vegetables and meat, then these great wraps made from cauliflower are a winner!

 

Helpful hints + tips

You will need a food processor and a microwave for this recipe!

 

Ingredients

1 small cauliflower, cut into florets

2 eggs,  whites and yolks separated

1 tsp cumin seeds, lightly toasted in a dry pan

1 tsp ground cumin

½ tsp ground coriander

½ tsp ground cinnamon

1 tsp Himalayan salt

1 tsp freshly ground black pepper

 

Method

 

Preheat the oven on bake at 185C (360F) and line a large baking tray with non stick baking paper.

 

Place the cauliflower florets into the bowl of a food processor and process until the cauliflower resembles small grains of rice. Using a spatula, remove the cauliflower from the processor and place into a microwaveable bowl and heat, uncovered, on high in the microwave for 2 ½ minutes.

 

Stir the cauliflower once its heated and place the mixture into a large clean tea towel. Draw the tea towel edges together and twist the tea towel and cauliflower mixture, extracting as much liquid as possible. If you have an extra person in the house, ask them to hold one end while you hold the other and twist the tea towel in opposite directions to really squeeze and extract the liquid.  

 

Place the cauliflower back into the bowl and add the cumin seeds, cumin powder, coriander powder and cinnamon powder and stir to combine well. Add ½ the egg yolk and all egg whites along with the salt and black pepper. Mix well to ensure all the flavours are evenly distributed. The mixture should be very sticky and hold together when pressed with a spoon. If it looks crumbly and dry, add an additional egg yolk and mix through.

 

Evenly divide the mixture into 6 well spaced blobs on the baking tray and using a tablespoon, flatten into thin rounds. Place the tray into the middle of the oven and bake for 10 minutes.

 

Remove the tray from the oven and carefully flip the rounds and pop back into the oven for a further 5 minutes. Allow the rounds to cool slightly on the tray before popping into a medium to hot dry frying pan for a couple of minutes each  to crisp up and brown. Cool on a wire rack before using.

Quick and Delicious | Sheet pan Chicken + Asparagus

Quick and Delicious

I have been in love with food and cooking all my life. Before I could even see over the kitchen counter, I used to drag a drinks crate from the back shed into my family kitchen and perch myself on top of the upturned box so I could watch the goings on from my Mother’s formica benchtop.

 

That interest and excitement that I get from cooking has not waned, even after 25 years of working in professional kitchens as a chef, I’m still enamoured by flavours and experiences from food.

 

Joining the PHATT program a couple of months ago did not see my culinary interests diminish, in fact my excitement and creativity increased as I began to create health conscious meals that were inline with the principles of PHATT. I was enjoying my food so much, I forgot sometimes that I was on a supposed to be on a “diet” as I was eating well. I was eating delicious. I was getting healthier by the day and I was losing weight at the same time.

 

This recipe was designed for not only flavour, but for speed as well. It a one pan dish so it’s also easy to wash up. Its super tasty and takes in one of my favourite components of the program, plentiful fresh herbs!

 

Sheet pan chicken + asparagus with a basil + lemon pesto

Stage 2 PHATT program

Serves 1

 

Why it’s delicious

There is nothing like homemade pesto, and this little sauce is fresh and crisp in flavour. Using fresh sweet basil, lemon to balance and garlic to mellow it is a great sauce to keep on hand for using on salads, vegetables and meats. The chicken is cooked in a small parcel so you lock in the moisture and the vegetables are flashed quickly in the oven so that they remain crunchy yet tender.

 

Helpful hints + tips

Buy yourself a big bunch of fresh basil and make enough of the pesto to last in your fridge for up to 2 weeks.

 

Ingredients

 

Basil + lemon pesto

3 cups packed fresh basil leaves

1 cup packed fresh parsley leaves

1-2 lemons, juiced and skin zested

2 large cloves garlic, peeled

60 ml (2 fl oz)  water

Himalayan salt and freshly ground black pepper

 

100 g (3.5 oz) chicken breast

3 large leaves fresh basil, finely sliced

5 leaves of fresh coriander (cilantro)

20 stalks asparagus

2 tsp ground wakame

 

Method

 

Prepare the basil pesto by placing the basil, parsley, juice of 1 lemon, garlic and water into a blender and blending on high for 30-60 seconds or until the basil leaves. If the pesto seems a bit dry,  add another 60 ml of water and blend to combine.

 

Season the pesto with 1 teaspoon of salt and ½ teaspoon pepper and taste for flavour adding more lemon juice or seasoning if required. Store the pesto in a jar in the refrigerator for up to 2 weeks.

 

When you are ready to cook your chicken, preheat the oven on bake to 190C (375F).

 

Slice the chicken breast into 4-5 even sized slices and lay it on to a large square of non stick paper. Season the chicken with salt and pepper and sprinkle over a few pieces of lemon zest from the basil pesto along with a couple of leaves of the sliced basil.

 

Wrap the chicken into a little parcel and place on a small sheet pan or oven tray.

 

Break the base of the asparagus stalks off where they snap,discard the woody ends, and lay the spear ends of the asparagus on to the sheet pan ensuring they are in a single layer. Season the asparagus with salt and pepper, and dribble over a couple of teaspoons of the basil and lemon pesto. Add the remaining sliced basil and a few pieces of the lemon zest and sprinkle over the ground wakame.

 

Place the sheet pan in the oven and bake for 8-12 minutes or until the chicken in the parcel is cooked through and tender.

 

Turkey Vegetables

Happy days! Your Friday is sorted with this healthy turkey meatball, fennel and vegetable stew. I enjoyed this dish so much, I had to remind myself to breathe instead of scoffing it!

Naturally gluten free, fat free, sugar free, PHATT compatabile and low carb you can swap out the turkey mince for chicken or go the whole way and enjoy these delicious little balls of YUM!

If you would like the recipe sent to you please let us know.