Turmeric Eggwhite Wraps with Turkey (clean eating, gluten free, dairy free)

Was wanting something different to do for dinner using my turkey breast I had.  So thought maybe some kinda wrap using similar recipes to protein pancakes.   Turmeric has many health benefits and I love to use it, and goes great with eggs!!

Turmeric is effective in treating cancer since it increases liver function. The liver helps to eliminate toxic substances from your body. Given its antibacterial properties, turmeric is beneficial in treating many types of cancer, most noticeably:  Breast Cancer • Colon Cancer • Lung Cancer • Leukemia  Turmeric hampers the growth of cancerous cells. This is just one of the many turmeric health benefits.

The liver helps by detoxifying your blood through the production of enzymes.  These enzymes break down and eliminate the toxins found your body By using turmeric in recipes it  increases the production of  these vital enzymes, thus increasing liver function.  As an anti-bacterial and anti-inflammatory agent, turmeric works to heal wounds, cuts and other skin injuries. Its also healps arthritis, Alzheimers, Cardiovascular Disease and even Diabetes: Turmeric, along with many other spices, helps to moderate your insulin levels. If you consume a heavy sugary or white bread snack or meal, including turmeric will reduce how extreme your insulin response will be. Turmeric will by no means totally eliminate the sudden sugar intake shock on your body. Limiting sugar consumption and eating whole grains is the best approach to maintaining balanced levels.  http://turmerichealthbenefits.org/

So here’s a great way to get some Turmeric into your meals….(these are approx measurements, I have a habbit of chucking things together and not measuring lol)

Turmeric Eggwhite Wraps

2 eggwhites

1 Tbsp rolled oats

1 Tbsp almond meal

pinch salt

1/4 tsp turmeric

approx 2 tsp approx almond milk  (if your mix is looking runny enough you may not need it)

Blend in a food processor and pour into a frypan coated in olive oil spray, organic butter or coconut oil.  Spread it out if needed to make a thin but not too thin crepe.  As you dont want it to tear. Cook both sides, carefully flipping over.

Add any ingredients you want,  I added shredded turkey breast a little grated low fat cheese and cucumber. Filling ideas are endless.  Secure with a tooth pick if needed. Adding a 3rd eggwhite might help too to make a bigger crepe to wrap your filling.



Coconut Chicken Strips with Avocado Mash (Low Fodmap, Gluten Free, Dairy Free*)

I love thinking of different meals for myself, something quick for one when the kids want something I cant have for dinner, tonights dinner was soooo good!!!!  A little while ago I posted a recipe about coconut chicken nuggets that were a huge hit with the kids and the flavour was amazingly good.  Tonight I couldnt be bothered getting the food processor to make the shredded coconut finer and glad I chose to do it that way, i loved using the shredded coconut as in the fry pan it toasted and bits fell off and those bits were awesome and crispy!!   So I used chicken strips (stiry fry chicken strips as they cook quicker) and since I have discovered I can tolerate a little avocado I bought some today shopping (YAY!) and was keen to have some with dinner.  I made this meal just for me but its pretty simple to work out what you will need if you are using more than 4 piddly pieces of chicken strips (I can only have small meals hence only the small amount of chicken).  I was absolutely blown away with this meal.  I definately and making this for the kids as I am sure they will enjoy the avocado.   Cant wait to have this again tomorrow!!   Absolutely loved this meal!!

*Avocado is fine on a low fodmap diet but only 1/4 of a cup at one meal.  I had 1/2 a cup the other day with no symptoms so please asses your own intolerances.

Heres approx measurements for 4 people.

Coconut Chicken Strips with Avocado Mash

serves 4 to 6

1 packet of chicken strips (about 500 grams)

1/4 tsp himilayan salt (or sea salt)

1 cup shredded coconut (use more if you think it needs more to coat the chicken)

1 avocado

1/4 tsp himilayan salt (or sea salt) for avocado mash

4 slices of brie cheese (omit if lactose/dairy free)

handful of baby spinach leaves

Dairy free spread for cooking or butter

In a large bowl add the coconut and 1/4 tsp salt and toss to combine, add the chicken and mix around until chicken is evenly coated (add more coconut if needed to coat better).  Heat a frying pan and add 2-3 tablespoons of butter/dairy free spread (this helps toast the coconut and makes it golden) add the chicken and let brown on one side and turn over to brown the other side.  Meanwhile mash the avocado with 1/4 tsp salt just before chicken is ready.  Lay a few spinach leaves on each serving plate and add and a heaped dessertsoonful of the avocodo mash ontop.  Lay a slice of brie cheese over the top of the mash and layer chicken around the plate.  Sprinkle any spare toasted bits fallen off into the pan over the plate (yummy!).  Serve immediately and enjoy.

Coconut Chicken Schnitzel or Nuggets (Gluten Free, Low Fodmap)

I love love love this dish,  one of my favourite ways of cooking chicken.  Beautiful flavour and the kids cant get enough of it.  I was out of bread crumbs a while ago and wanted to chicken nuggets for the kids and had plenty of coconut so I blitzed some shredded coconut in the food processor to resemble bread crumbs and used them instead, the result super yummy chicken nuggets for the kids or schnitzel if you wanted larger chicken!!  So quick and simple and you can serve with steamed or roasted veggies or even a salad or as I did here my quinoa tabbouleh found here https://mycleanplate.wordpress.com/2012/07/20/quinoa-tabbouleh-gluten-free-low-fodmap-clean-eating-vegan/.  Give it ago you’ll love it.  I have used coconut flour but its just not the same, I much prefer using shredded coconut and giving it a few seconds in the food processor.

I just chuck the ingredients into a bowl and dont measure these days but heres an approximate anyway.

Coconut Chicken Schnitzel (or nuggets)

3-4 chicken breasts left whole or sliced in chunks to make chicken nuggets

1/4 cup brown or white rice flour (optional)

3/4 cup shredded coconut that has been put in the food processor to resemble fine bread crumbs

pinch of salt

1-2 eggs (for dipping)

2-3 Tbsp olive oil


Simply mix coconut, flour and salt in a bowl.  In a seperate bowl beat an egg.  Take your chicken coat in the egg and then in the coconut flour mix.  Repeat with all chicken.  Heat your frypan and cover with some oil (helps to make the coconut toasty and crispy and not too dry).  Cook until cooked and golden on both sides.    (For a lower carb option simply skip the flour and only use coconut.)


Lemon Chicken & Rice Soup (Low Fodmap, Gluten Free, Dairy Free)

Tonights dinner is Lemon Chicken & Rice soup.  I do cook alot of chicken meals but have been trying to give other meats ago for a bit of variety in my diet and the kids diet, the kids dont really like steak as they find it very hard to chew so I often use premium grade mince for them or turkey or pork mince when making spaghetti, rissoles, tacos etc.  Its been a while since I have made a soup as many stocks contain things that arent low fodmap friendly.  This soup basically is water and lemon as the stock.  Although I did find it really needed to be seasoned and I ended up adding a few things not in the recipe and loved it much more.  I even loved it more adding a tablespoon of cream to my bowl making it a creamy lemon chicken soup!  Much better,  as I can tolerate small doses of lactose 1 tablespoon is fine for those on a low fodmap diet also unless you are completely lactose free then go for the lactose free cream.  You can also omit the rice if you want a low carb soup and add other vegies in too.   I made half the recipe too as the soup is just for me and I will freeze some for over the weekend or early in the week for meals.   But following if the normal amount.  I should have used garlic infused olive oil to lightly fry the chicken for extra flavour, ah well next time.

Lemon Chicken & Rice Soup

1kg chicken breast or thigh (if using thigh then make sure you trim as much fat as you can)

2 litres water

1 cup rice (if using brown rice see note)

rind of 2 lemons

1/2 cup lemon juice

2 carrots, grated and chopped

1 celery stalk,  chopped

2 Tblsp chopped fresh parsley

1 Tbsp rice bran or olive oil or even garlic infused oil

salt and pepper to taste


In a large soup pot add oil and  brown chicken on all sides, add carrot and celery and cook a further couple of minutes.  Add water, lemon zest and juice. Allow to boil and then simmer for 15 minutes then add white rice Add parsley and simmer a further 10-15 minutes, until chicken and rice are cooked through,  season to taste and  Serve immediately.

*NOTE if using brown add this with the water and lemon as it will need longer to cook.


My additions:

Brown rice instead of white rice.

freshly chopped chives about 1 tablespoons

1/4  tsp cumin

1/4 tsp smoked paprika

1 Tablespoon of cream (I added this to my bowl at the end) much prefered it with cream.

The soup with no cream:

and with cream:






Beef (or chicken) Curry with Cucumber and Coriander Raita (low fodmap, gluten free, lactose free)

It was an absolute chilly day in Adelaide today, horrible weather so what best to have for dinner but a nice warming hearty meal……so here’s tonights dinner,  this can be made with chicken or beef, since i eat alot of chicken I thought I’d try it with beef.  Very yummy and can be served with rice (which is gluten free).   There are 2 options to make this and if you dont have alot of spices then just using approx 1 tablespoon keen’s curry powder and adding salt and pepper (or smoked paprika) to taste,  is fine and rather yummy too!  Or if you wanted to avoid the yoghurt you can add an extra tin of tomatoes instead and not serve with Raita.

Beef (or chicken) Curry with Cucumber and Coriander Raita

Serves 4-6 (if serving with rice you should be able to serve 6) if just having as is with no main carbs then serve 4

1 cup plain lactose free yoghurt

1 tsp cornflour

2 tb garlic infused oil (this is fine for those on a low fodmap diet)

2 carrots, finely sliced

2 celery sticks, diced

1 tb freshly minced ginger

1 chilli finely chopped with seeds taken out (or can use dried chilli flakes)

500 lean diced steak (or 3 large chicken breast diced)

1 tb ground coriander

1.5 tsp cumin

1/2 tsp turmeric

400g can diced tomatoes

1/4 cup fresh coriander chopped

1/2 tsp salt

1.5 tsp garam masala

Coriander leaves to serve

Cucumber & Coriander Raita

½ cup plain yoghurt

½ cucumber, diced finely

1 heaped tb fresh chopped coriander

1 Tbl chives chopped (optional) (chives is a great onion alternative and i like ot use in cooking as much as possible)

1. Combine yoghurt and cornflour together and stir until smooth. Leave aside.

2. Heat oil in a large saucepan. Add carrot and celery and saute for ~8 minutes

3. Add ginger and chilli and saute for 2 minutes

4. Add beef (or chicken) pieces and brown well, 6-8 minutes

5. Add cumin & turmeric. Mix well and cook for 2-3 minutes

6. Add tomatoes, yoghurt, coriander  and salt. Mix well. Cover and bring to the boil

7. Reduce heat to low and simmer for ~25 minutes

8. Remove from heat. Add garam masala and coriander leaves and stir

9. For raita, combine ingredients

Serve curry with steamed rice and 1 heaped tablespoon raita

Recipe adapted from:  diet solutions

Ginger & Honey Marinated Chicken

I have love chicken, I could eat chicken every day, and probably almost do.  So I am always on the look out for chicken recipes.  Loved the idea of ginger and honey so gave this one ago, loved it!  I served it over a herb and avocado salad with feta cheese (oak lettuce, basil, parsley, corriander, baby spinach).   A great low fat high protein meal.



  • Olive oil cooking spray
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp lime juice
  • 1 tbsp raw honey
  • 2 tbsp freshly ginger, grated
  • 2 cloves garlic, minced
  • 4 boneless, skinless chicken breasts


  1. Preheat oven to 350°F. Coat a baking sheet with a thin layer of cooking spray ) or you can cook this in a fry pan lightly sprayed with oil or over grill (which is what I did, since I brought a new cast iron grill yesterday)
  2. In a small bowl, whisk together next 5 ingredients, creating a marinade.
  3. Place chicken into prepared baking sheet and brush with marinade (or you can put chicken in bowl of marinated to coat then immediatedly put on baking tray or pan to cook. 
  4. Bake chicken for about 30 minutes or until no longer pink in center.
  5. Serve chicken on a bed of brown jasmine rice and your favorite steamed vegetables or over a nice salad.

Nutrients per serving: Calories: 152, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Carbs: 6 g, Fiber: 0.5 g, Sugars: 4 g, Protein: 27 g, Sodium: 376 mg, Cholesterol: 66 mg

Adapted From Clean Eating Magazine

Lemon & Basil Chicken Pasta

Here’s tonights yummy dinner, served 2 ways.  Since my 5yr old had footy training it was late eating tea (well anything past 6pm is late for us).  I dont eat too much pasta so decided to think outside the square for me.  I kept a little chicken and sauce back and mixed them togther and served mine on a bed of baby spinach while i served the kids as normal with penne pasta.   What a big hit with the kids and my 2 fussiest eaters (my boys who are 5 and 12 years old) loved it and ate it all!  My 12yr old son isnt too keen on lemon but loved this creamy sauce as it wasnt an over powering flavour, its there but it all works so well together.  Great for lunch or dinner and great served both ways.

Lemon & Basil Chicken Pasta

Wholemeal Penne pasta (I used around  3/4 a packet) and it serves approx 6-8 

Chicken ingredients

  • 4 chicken breasts (I have cooked this with 2 and for me and the kids it seemed a good amount) 
  • 1 tbsp. dried basil
  • Juice of 1/2 a lemon

Sauce Ingredients


  • 1 cup non-fat Greek yogurt (or natural yoghurt)
  • 2 tbsp. fresh lemon zest
  • 2 tbsp. fresh lemon juice
  • 1/2 cup fresh, finely chopped basil
  • 1 cup grated parmesan cheese
  • 1 tsp. onion powder
  • 2 tsp. garlic powder
  • Salt to taste
  • 1/2 cup low sodium chicken stock
  • toasted almonds chopped (optional) to serve
  • extra parmesan (optional) to serve 


Cook pasta in salted water,  chop chicken breast into cubes and coat in lemon and basil and spray a non stick frypan and fry chicken until cooked. Drain pasta and put back in saucepan, add back to heat when chicken is ready.

Mix all sauce ingredients together except the chicken stock.  When chicken is cooked add to drained pasta then add yoghurt sauce and mix thoroughly and is nice and warm through.  Slowly add the chicken stock  to the pot, stirring constantly until the sauce reaches a consistency you like.  If you require more than 1/2 a cup then add a little more.  I found 1/2 a cup was enough. Top with almonds and parmesan cheese and you have yourself a delicious meal!

Nutritional Content
1 serving = 1 cup

Calories: 274
Total Fat: 6 gm
Protein: 26 gm
Nutritional value is not 100% accurate.


Recipe adapted from: www.thegraciouspantry.com