Karina’s Lean Avocado & Chicken Burgers!


This burger is great for your health. Get some into your belly and enjoy ūüôā



  • 500 g lean chicken mince
  • 1 very small pink or red onion, diced finely
  • 4 garlic cloves, crushed
  • 200 g peeled sweet potato, grated finely
  • 1/12 tablespoons soy sauce
  • 1 egg
  • 4 tablespoons of fresh and roughly chopped parsley, stalks removed


  • Sweet chilli sauce to serve
  • 2 tablespoons of olive oil, to¬†line baking tray
  • 1 handful of fresh rocket leaves to serve
  • 4 crusty and fresh low GI rolls e.g. wholemeal, soy & linseed, or any Low GI bread rolls you like.
  • 1 medium avocado to serve, sliced thinly.


Preheat your oven to¬†200¬įC.

While your oven is preheating, place all your mixture ingredients into a large bowl, then mix well using a wooden spoon. Once your mixture is well combined, mould your mixture into four large patties, then set aside.

Line your¬†baking tray using olive oil, ensuring your¬†baking tray is cool to the touch and is not hot. Place your¬†four large patties onto your lined baking tray, then place into your preheated oven and bake, for 35 minutes, or until golden brown and cooked through. Once cooked, turn your oven to ‘off.’

Compiling the Beauty:

Lightly toast your fresh bread rolls, then cut each roll in half. Place a few rocket leaves on the base of your bread roll. Place one chicken patty on top of your rocket. Top with your avocado, a dollop of sweet chilli sauce, then close your burger with the crispy top.

Repeat with the other three burgers.

Serves 4


Karina x

Copyright © 2015 by Karina Teuma


Light and Ch-Easy!

Karina’s Low Gi¬†and Low Fat Spaghetti¬†Carbonara!



– 200 g gluten-free pasta (Spaghetti)

–¬†30 g low-fat¬†tasty cheese, grated

–¬†1 – 1.5 cups of light milk (depending upon how much sauce you like)

–¬†6 rashers of bacon, all the fat removed, sliced thickly

–¬†200 g chicken breast, fat and skin removed, cubed small

–¬†1 large pinch of white pepper

–¬†20 g olive oil spread

–¬†20 g wholemeal flour

–¬†Fresh rocket to serve

– 1 tablespoon olive oil


Cook your pasta as per the packet directions, strain, then set aside with the lid on.

Make your low-fat¬†carbonara sauce. On medium heat, melt your¬†olive oil spread in a medium sized pan, then add your wholemeal flour. Stir¬†together constantly with a wooden spoon, until a ball forms. Once this little ball forms (after 1 minute of constant stirring), then you will need to grab your whisk. Add your milk to the mixture, one little pour at a time, then whisk constantly until all the milk has been incorporated and the sauce has thickened. At this stage, it is entirely up to you whether you like a lot of sauce with your carbonara, or a light coating. If you prefer a light coating on your spaghetti carbonara, then only use one cup of light milk. If you prefer more sauce, then you will need to add one and a half cups of light milk. Once your sauce has thickened, then you will need to add all your low-fat cheese, using the whisk to incorporate all the low-fat¬†cheese into the sauce, then add a large pinch of white pepper. Whisk well until the pepper has been incorporated.¬†Turn the heat to ‘off’.

Using a separate frying pan, turn the heat to a¬†medium heat, then add your 1 tablespoon of olive oil. Once your olive oil has warmed through, add your bacon and chicken pieces to the pan, then fry on both sides, until slightly caramelised and fully cooked. Turn the heat to ‘off’.

Compiling the Beauty:

Add your cooked chicken and bacon pieces to your low-fat carbonara sauce, then stir well to combine. Stir your cooked pasta in with your low-fat carbonara sauce, chicken and bacon, then serve on a plate. Top with fresh rocket!

Serves Two!


Karina x

Copyright © 2015 by Karina Teuma

Freeze, Busta!

Karina’s ‘Cool’ Cooking Tip!


There are many ways you can save time in the kitchen. Although I always like to cook fresh from the garden and the butcher, there are times when one may need an emergency supply. Emergency supplies can be a real blessing and you may like to use your emergency supplies more often than originally planned!

The following is my abbreviated list of food categories, which are all freezable:

РMost fruits, provided you will only use defrosted fruits for baking, cooking, or making fruit drinks such as milkshakes. If you eat frozen fruit defrosted, without cooking it, it will stay soggy and not taste very palatable.

– Stock, frozen in small portions (freezer-proof containers or freezer-proof bags). Freezing in small portions allows you to readily take a portion out every time you need it, which saves you a tonne of time! From this, you can make stews, sauces, curries and more!

РSome vegetables are better than others at maintaining some food-integrity after freezing. Examples of vegetables that freeze well are: Carrots, Broccoli, Corn and Green Beans.

– Meat of all kinds: raw or cooked.¬†I prefer to only freeze raw meat, however, if you’re a busy parent, freezing cooked food will save you a bucket-load of time!

– Baked goods of many kinds.

N.B. with all the above mentioned food and food products, it is recommended to ensure the frozen particles do not enter your food. One way to ensure this does not happen, is to firstly place your food into a freezer-proof bag, then into a freezer-proof container, followed by popping it straight into the freezer!

Personally, I prefer to not freeze my cooked food, unless I am in a hurry. These tips will save you loads of time!


Karina x