Cookbook Extract: 12WBT Low-carb Solution, by Michelle Bridges • Glam Adelaide

Cookbook Extract: 12WBT Low-carb Solution, by Michelle Bridges

Sample three free low-carb recipes from one of Australia’s most trusted voices in health, direct from her new book packed with the knowledge you need for long-term weight management.

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Michelle Bridges has just launched her new book, 12WBT Low-carb Solution, filled with low-carb recipes, tools, exercises and knowledge for effective weight loss, fitness and good health.

With 120 low-carb recipes, dietician-approved meal plans and exercises to help reset habits, 12WBT Low-carb Solution will help individuals lose weight and foster long-term good health. In the book and in the 12WBT program, Michelle advocates an easy low-carb approach to healthy eating. Each recipe is comprised of moderate protein, small amounts of good fat and SMART carbs (low-carbs, not no-carbs) – with a focus on natural unprocessed foods.

“My mission is to show you that low-carb eating is easy, fun and tastes amazing. Even better, it has incredible health benefits for your blood sugar, metabolism, gut and brain,” says Michelle Bridges.

Bridges is best known as the straight talking trainer of Channel Ten’s ratings heavyweight The Biggest Loser and co-founder and owner of the 12 Week Body Transformation (12WBT) program, She is one of Australia’s leading and most well-known fitness personalities, mixing tough love with heart-warming compassion for Australians of all ages, weights and genders.

The launch of 12WBT Low-carb Solution coincides with the ten-year anniversary of the 12 Week Body Transformation (12WBT) program as an online exercise, nutrition and mind-set program. Over the past ten years, it has helped hundreds of thousands of Australians lose almost two million kilos.

Thanks to Pan Macmillan Australia, we have three recipes from 12 WBT Low-carb Solutions for you to sample. Give them a go and stay tuned for our review of the book soon!

Miso salmon with cauliflower fried rice (page 66)

Cauliflower fried rice will change your low-carb life – get into it! Use it anywhere you’d normally have rice.

Serves: 2 • Prep time: 10 minutes • Cooking time: 10 minutes • Great for: Dinner
308 calories • 9.8g carbs • (Nutritional information per serve provided with the recipe)

Ingredients

  • 200g Atlantic salmon fillet, skin and bones removed
  • 1 tablespoon miso soybean paste
  • 1 teaspoon honey
  • 250g cauliflower, cut into florets
  • 1 teaspoon olive oil
  • 3 spring onions, finely sliced, white and green parts separated
  • 1 teaspoon finely grated ginger
  • 1 clove garlic, crushed
  • 1/3 cup frozen peas, thawed
  • 2 teaspoons salt-reduced soy sauce
  • 2 tablespoons chopped coriander
  • ½ lime, cut into wedges

Method

  1. Cut the salmon into two equal portions. Combine the miso paste and honey and rub all over the salmon. Place on a baking tray lined with foil and set aside.
  2. Preheat the grill to medium–high. Cook the salmon under the grill for 4 minutes each side.
  3. Meanwhile, place the cauliflower in a food processor and blitz until it resembles grains of rice. Heat the olive oil in a wok or deep non-stick frying pan over medium heat. Add the cauliflower, white part of the spring onion, ginger and garlic and stir-fry for 5 minutes or until tender. Add the peas and stir-fry for a further 3 minutes or until tender. Toss through the soy sauce.
  4. Divide the cauliflower rice and salmon between plates and sprinkle with the coriander and green part of the spring onion. Serve with the lime wedges on the side.

Mish Tips: Make sure the salmon isn’t too close to the heat source under the grill, otherwise it will burn. The rack should be about 10 cm from the heat.

Fish kebabs with green leaf salad (page 78)

A fun fish twist on the classic kebab. These flavours also work really well with chicken, tofu or prawns, so it’s a really versatile little recipe!

Serves: 2 • Prep time: 20 minutes • Cooking time: 5 minutes • Great for: Dinner
323 calories • 4.6g carbs • (Nutritional information per serve provided with the recipe)

Ingredients

  • 200g white fish fillets, skin and bones removed, cut into 2 cm chunks
  • 200g Atlantic salmon fillets, skin and bones removed, cut into 2 cm chunks
  • finely grated zest and juice of 1 lemon
  • ½ brown onion, finely chopped
  • 1 tablespoon chopped dill
  • 1 clove garlic, crushed
  • 1 teaspoon finely grated ginger
  • olive oil spray
  • 70g baby spinach leaves
  • 1 celery stalk, leaves on, sliced

Method

  1. Combine the white fish, salmon, lemon zest, onion, dill, garlic and ginger in a large bowl. Season well with freshly ground black pepper and toss to combine.
  2. Thread the white fish and salmon alternately onto four skewers.
  3. Heat a chargrill pan over medium–high heat. Lightly spray the skewers with olive oil and cook for 5 minutes, turning often, until the fish is lightly golden and cooked through. (Alternatively, cook on a foil-lined baking tray under a hot grill for 8–10 minutes.)
  4. Meanwhile, toss the spinach leaves, celery and celery leaves in a bowl.
  5. Divide the salad between plates, add the skewers and finish with a squeeze of lemon juice.

Mish Tips: If you are using wooden or bamboo skewers, soak them in cold water for 15 minutes before threading the fish on, to prevent them burning during cooking. A handful of fresh rocket would be a delicious addition to the salad mix.

Kale, macadamia and tomato salad with avocado dressing (page 142)

Kale is a true super food. Combining it with other nutritional powerhouses, macadamias and avocado, means this salad is supercharged!

Serves: 2 • Prep time: 20 minutes • Great for: Lunch
295 calories • 12.3g carbs • (Nutritional information per serve provided with the recipe)

Ingredients

  • 100g kale, stalks removed, leaves shredded
  • 1 tomato, finely sliced
  • 30g macadamias, roughly chopped
  • 1 zucchini, cut into ribbons
  • 80g avocado
  • 100g low-fat Greek-style yoghurt
  • 1 tablespoon lemon juice
  • pinch of dried chilli flakes

Method

  1. Place the kale, tomato, macadamias and zucchini in a large bowl and toss to combine. Arrange on serving plates. Season with freshly ground black pepper.
  2. Place the avocado, yoghurt, lemon juice and chilli flakes in a small food processor (or use a hand-held blender) and blitz until smooth.
  3. Drizzle the avocado dressing over the salad and serve.

Mish Tips: Use a vegetable peeler to cut the zucchini into ribbons. If you are unable to find kale, baby spinach or rocket leaves also work well in this salad.

12WBT Low-carb Solution by Michelle Bridges, Published by Macmillan Australia, RRP $36.99, Photography by 12WBT Trading.

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