There are no excuses when it comes to optimum health. What you put into your body is what you will get back out of it. Commando Steve Willis has put together delicious recipes that are simple, nourishing and will fuel your body for a healthy lifestyle.
Beef massaman curry with shallots and sweet potatoes
Serves 4
500g stewing beef – shank, gravy or brisket
4 cups beef stock
1 tbsp coconut oil
10 French shallots
2 tbsp massaman curry paste
1 tbsp grated coconut sugar
1-2 tbsp fish sauce
1 tbsp tamarind paste or lemon juice
100ml coconut milk
2 cinnamon sticks
250g sweet potato, peeled and cut into 3cm cubes
a few sprigs coriander, for garnish
sliced spring onions, for garnish
Trim the meat of any excess fat and sinew and cut into 5cm cubes. Place in a medium saucepan with the stock and bring to the boil. Simmer the meat on a low heat for two hours.
Heat the oil in a heavy-based pot and fry the shallots until brown. Add the curry paste, reduce the heat and cook gently for about five minutes. Add the sugar, fish sauce, tamarind, coconut milk, cinnamon sticks and sweet potato and bring to the boil. Reduce the heat to medium and cook for a further 15 minutes or until the sweet potato is cooked.
Stir in the meat to reheat. Taste the curry and adjust seasoning if required.
Transfer to a serving dish, garnish with coriander and spring onions, and serve.
Moroccan chicken breast with roasted eggplant and pomegranate
Serves 2
250g boneless skinless chicken breasts or tenderloins
1 tsp coconut sugar
2 garlic cloves, minced
1 tsp paprika
1 tsp ground cumin
½ tsp ground coriander
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground cinnamon
tsp chilli flakes (optional)
2 medium eggplants
¼ cup extra-virgin olive oil
sea salt and freshly cracked black pepper, to taste
1 bunch mint, leaves picked
1 pomegranate, seeds removed
2 tbsp eggplant dip, store bought if desired
Place the chicken breasts between two pieces of baking paper and, using a meat mallet, pound to an even 2cm thickness – you may need to do this in batches. Mix together the sugar, garlic, paprika, cumin, coriander, ginger, turmeric, cinnamon and chilli flakes in a small bowl or measuring cup.
Place the chicken inside a zip-lock bag and add the marinade. Press out air and seal shut. Massage the contents of the bag until chicken is evenly coated, and place in the refrigerator to marinate for at least an hour or overnight if you have time.
Preheat oven to 200C. Cut the eggplant with the skin into 3cm cubes and place on a baking paper-lined roasting tray. Drizzle over the oil and season with salt and pepper. Cook in the oven for 25 minutes, stirring occasionally to ensure eggplant is cooked evenly and becomes crispy. When ready, remove from oven and allow to cool.
Tear the mint leaves and toss with the eggplant and pomegranate seeds. Divide onto two plates. Place chicken breasts on a hot grill, spooning over marinade. Grill for two to three minutes each side. Transfer chicken to plates with the eggplant salad. Add a tablespoon of eggplant dip to each plate and serve.
Raw chocolate macaroon balls
Makes 15 balls
125ml coconut oil, melted
50g almond meal
3 tbsp maple syrup
90g desiccated coconut
2 tbsp cacao powder, plus extra for rolling
Combine all the ingredients except the extra cacao powder in a bowl or small food processor and mix well. Shape into balls, using a tablespoon of mixture for each and rolling gently in your hands. Arrange them on a tray and place in the freezer to set for around 20 minutes.
Remove from the freezer and roll the balls in the extra cacao powder. Serve as a delicious treat!
Get Commando Fit Cookbook, by Commando Steve Willis. Hachette. $29.99.
