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


One Pot Wonder!

My Easy One-Pot Brown Rice Mediterranean Salad!



– 2 large handfuls of fresh basil, torn

– 2 cups brown rice

– 2 large handfuls of sun-dried tomatoes, sliced thinly

– 4 tablespoons of sun-dried tomato oil (from jar of sun-dried tomatoes)

– 4 large cloves of garlic, minced finely

– 1 large red capsicum, diced small

– 2 handfuls of Kalamata olives, sliced roughly

– 1 medium zucchini, diced small

– 5 large tablespoons of balsamic vinegar

– 1 medium brown onion, cubed finely

– 1 medium juicy lemon, squeezed

– 1 large pinch of pepper to taste


Boil the rice, as per the packet directions. Once rice has boiled, strain the rice, leaving a small amount of the cooking liquid in the pot, then place the rice back into the pot.

Add your garlic, onion, zucchini and sun-dried tomato oil, then cook, stirring occasionally for approximately 10 minutes on low heat until the onions are semi-translucent. Add your sun-dried tomatoes, capsicum, kalamata olives, balsamic vinegar, lemon juice, pepper and torn fresh basil!

Compiling the beauty:

Serve in your favourite large salad serving bowl and enjoy! This salad is fantastic to bring to picnic lunches, as I did today for a friends birthday!


Serves a tribe!

Karina x