A Thai inspired stir fry dish with a wonderful savoury, sweet and spicy flavour combination, made with colourful capsicum, fresh pineapple and chicken. If you don’t like your food too spicy, you can leave out the chilli pepper. Serve this over jasmine rice for a complete meal, it’s also great with shrimp!

Servings: 4 • Calories: 206 • Fat: 4.7 g • Protein: 21 g • Carb: 20.5 g • Fiber: 1.4 g

Ingredients:

• 450g boneless skinless chicken breast, cut into small cubes
• 1 tbsp fish sauce
• 2 tbsp cornflour
• 1 tbsp oil
• 1 tsp minced garlic
• 1 tsp minced ginger
• 2 cups cubed assorted capsicum
• 1 red chili pepper, chopped (optional or to taste)
• 1 cup fresh pineapple chunks (or canned)
• 1/2 cup Sweet Thai Chilli sauce
• coriander leaves (for garnish)

Directions:

Mix the chicken and fish sauce in medium bowl. Add cornflour; toss to evenly coat. Set aside.

Heat 1/2 tablespoon of the oil in large non-stick frying pan on medium-high heat. Add garlic and ginger; stir fry 30 seconds. Add capsicums, chili pepper (if using) and pineapple; stir fry 3 to 5 minutes or until capsicums are tender-crisp. Add sauce; cook and stir until heated through. Remove from pan.

Heat remaining oil in the pan. Add chicken; stir fry 5 minutes or until cooked through. Return capsicum mixture to pan; stir fry until well blended. Garnish with coriander.

Spotted at: www.skinnytaste.com

Here is a perfect breakfast option!

‘Paleo’ muesli

10 grams of all of the following nuts/seeds. Bake at 150C for no more than ten mins/ till the shredded coconut is golden brown, watch out its quick to burn!

• Coconut oil
• Shredded coconut
• Macadamia nuts
• Cashew nuts
• Walnuts
• Almonds
• Pumpkin seeds

Place on top of some probiotic low carb (low carb equals 3-6 grams of carbs per 100ml of yogurt)

For more healthy and balanced breakfast ideas, contact me for a free 15 minute consultation.

Sean Neal

Do you ever go for that low fat food option because you’re ‘trying to lose weight’? Unfortunately that’s one of the best ways to kneecap your weight loss attempt.

Basically, there are two sources of energy we want to use to power our daily activity: carbohydrates and fats. How we make up our diet will define whether we gain weight or burn fat. Trust me, it’s easy to misunderstand nutritional information but this blog will simplify it.

So how do we increase our ability to burn fat and lose weight? Easy! We need to consume a diet of high quality protein and fat, with very limited carbohydrate intake. When we limit our carb intake, our body then conserves these carbs and we start burning stored fat instead.

If we are trying to lose fat should we avoid consuming it? No, as long as our foods come from natural, raw sources. Eating fats before a workout will actually increase your ability to burn fat. Do this over a longer period of time and your body will become more efficient at utilising your fat sources- ultimately burning more fat!

Contrary to popular belief, increasing healthy fat intake (eggs, nuts, seeds & avocado) does not increase cholesterol levels. So drop that whole grain bread now, along with pasta, rice, oats, grains! And get your hands on the following:

• Eggs
• Beef
• Chicken
• Fish
• Pork
• Lamb
• Turkey
• Nuts
• Seeds
• Avocados
• Feta
• Goats cheese
• Coconut oil, flakes, cream, milk
• Oils- olive, avocado, macadamia

One important note to make, is with this high protein/high fat diet change, your exercise must also be altered to make the most of your dietary efforts.

For the right exercise plan to torch body fat, or if you’re having trouble losing weight and would like some help to find out the best way to approach nutrition and exercise give me a call/text/email I’m happy to help!

Sean Neal

(P) 027 461 5108
(E) sean.neal@innovativeresultspt.com

What it took for 2 stacks:

• 1 (14.5 oz) can refried beans
• 3 Tbs. lime juice (or lemon juice)
• 1 jalapeno pepper, minced (seeds removed for less heat)
• 1/2 cup chopped coriander, plus more for garnish
• 2 cups chopped cooked chicken
• 1/2 red capicum, diced
• 8 corn tortillas
• 1 1/2 cups shredded cheese (colby’s our fav)
• 1 avocado, sliced
• 2 green onions, sliced

Preheat oven to 200c.

In a large bowl, combine the beans, lime juice, jalapeno pepper and coriander. Stir until well mixed.

Lightly coat a large baking with cooking spray. Arrange the tortillas in a row on the sheet. Place in the oven and bake for 3 minutes. Flip and bake 3 more minutes. This just starts the tortilla crispin’! Go ahead and start a band called Tortilla Crispin’.

Evenly spread the bean mixture over each tortilla. Top with chopped chicken, dice red capicum, cheese and green onions. Carefully stack the tortillas, 4 to each stack. But I guess you could have done that math. Sorry.

Slide her back into the oven for 20 – 30 minutes, or until the cheese is bubbly and the tortilla edges are golden and crispy.

Garnish each stack with sliced avocado, coriander leaves and fresh lime juice!

Enjoy and happy Cino de Mayo!!

spotted at: www.bevcooks.com/