No Grain, No Gain!

Karina’s Super-Healthy Brown Rice Omelet Appetisers!



– 1 cup brown rice (boiled for 30 minutes, then drained)

– 4 eggs, beated (1 egg for rice mixture, 3 eggs for omelet)

– Cracked black pepper

– 1/4 cup reduced fat cheese, grated

– 2 low fat, chicken sausages, cooked, then sliced into bite-sized pieces

– 1 handful of roasted sweet potato, cubed small


Pre-heat your oven to 220°C, for 15 minutes.

Combine cooked brown rice, reduced fat cheese, one beaten egg and one large pinch of pepper.

Lightly grease a large half-dozen cupcake tray, then mould your rice mixture into the cupcake moulds in the tray. Ensure you firmly pat the rice to form the shape of the moulds, so as to compact this rice nicely.

Once oven has been preheated, place the rice moulds into your oven for about 15 minutes, or until the rice is crispy and dry.

Once your rice moulds are ready, whisk your 3 eggs, with a pinch of pepper, then pour this mixture into your rice moulds. Top your egg mixture with the sliced cooked chicken sausage and your roasted sweet potato pieces, then place back into the oven for a further 10 minutes, or until your egg has cooked.

Compiling the beauty:

Arrange on a plate, to serve immediately, as an appetiser. If you are out and about, you can wrap these beauties in aluminium foil, then bring these with you. These are a very nutritious and convenient snack food.

Serves 6 as an appetiser.


Karina x



Karina’s Super-Easy and Super-Quick Prawn Laksa!


One of the reasons why I titled my recipe ‘See-Food,’ is because, once you ‘see’ it, then you won’t! A super-fast recipe to make and you’ll gobble it up even quicker!


– 125 g dried rice noodles

– 1 heaped teaspoon of vegetable stock powder

– 1 teaspoon of hot chilli paste (or you can use one large fresh chilli, thinly sliced)

– 1.5 cups light coconut milk from can

– 1 heaped tablespoon of Penang curry paste

– 2 Shallots (scallions), roughly snapped into large pieces

– 300 g raw peeled prawns, kept whole

– A fine sprinkling of paprika, to garnish


Soak your dried rice noodles, as per your packet directions. Drain, then rinse in cold water to stop the cooking process. Set aside.

Place the following into your medium-sized saucepan: coconut milk, curry paste, stock powder, chilli paste and shallots (scallions). Bring this mixture to the boil for about 2 minutes, stirring occasionally until all ingredients have dissolved into each other.

Add your whole prawns, then simmer for 3 minutes (5 minutes if frozen). Ensure your prawns have turned a blushed pink-orange colour, so you know they’re cooked.

Compiling the Beauty:

Pour your cooked noodles into the base of your soup bowl. Take your Prawn Laksa broth and pour this into your prepared bowl, ensuring you scoop your prawns into your bowl last. Sprinkle your completed Prawn Laksa with Paprika, for presentation and a smokey flavour.

Feel this classic comfort soup make your belly happy!

Serves 2


Karina x

The Right Beet!

Karina’s Roasted Beetroot Salad with Chickpeas, Roasted Garlic and Ricotta!



– 1 tablespoon olive oil, plus extra for greasing

– 3 tablespoons balsamic vinegar

– 3 cloves of lightly roasted garlic, minced

– 1 sliced, then lightly roasted white onion

– 800 g roasted beetroot

– 1 400 g can of chickpeas

– 1 large pinch of cracked black pepper

– Juice of 1 whole lemon

– 150 g reduced fat ricotta cheese (or you can use reduced fat feta cheese)

– 1/2 teaspoon sesame oil

– 1 teaspoon sesame seeds


Preheat your fan-forced oven to 200 degrees celsius. Lightly grease your baking tray with olive oil. Wrap all your beets in foil, then place on a baking tray. When your oven is preheated, place the tray of beets into the oven for 50 minutes.

During the last 15 minutes of cooking, grab your whole cloves of garlic, leaving the skin on, along with your sliced white onion, then place with your wrapped beets in your oven. Continue to cook altogether in the oven, until 50 minutes is over. Turn your oven to off, then take your onion and garlic out of the oven. Keep your beets in the oven, allowing the residual heat to further gently cook the beats until you have made your salad dressing.

Make your salad dressing by combining your balsamic vinegar, olive oil, cracked black pepper, lemon juice, sesame seeds and sesame oil. Give this a stir, then mince or crush your roasted garlic into the salad dressing. Stir well to combine, then set aside.

Compiling the Beauty:

Take your beets out of the oven, then allow to cool slightly. Cut the base of the beets off, so it makes it easier for you to peel your beets. Use the inside part of a large metal spoon to gently peel your beets.

Once your beets are peeled, cube your beets into bite size pieces. Rinse and drain your chickpeas, then add your chickpeas to your chopped beets. Give your salad dressing a final stir, then pour over your beets and chickpeas. Using clean hands, mix your beets with your chickpeas and salad dressing until they get to know each other. Gently pull apart your ricotta cheese or feta cheese, then let it rest on top of your beets and chickpeas. Loosen your lightly roasted onion rings, then let them present on top of your salad.

Serves 4

Super good for you salad, which will make your heart ‘beet’ with joy.

Get the Right Beat into ya!

Karina x