Michelle Koen » on the menu http://michellekoen.com Figure athlete, foodie and creative person Mon, 06 Feb 2012 07:45:27 +0000 en hourly 1 http://wordpress.org/?v=3.3 Kitchen Love http://michellekoen.com/kitchen-love/ http://michellekoen.com/kitchen-love/#comments Mon, 18 Oct 2010 07:29:55 +0000 Michelle http://michellekoen.com/?p=505 While traveling one of the things I miss the most is being in my own kitchen. Both Pippa and Carolyn are excellent cooks and considerate hosts and the meals I enjoyed the most were the little snacks and meals eaten in their flats. The amazing store bought hummus that Carolyn got me hooked on, which we ate with dark rye bread, cherry tomatoes from her balcony and homemade cauliflower soup (Carolyn may love cauliflower as much as I do!). At Pippa’s it was the extra strong black tea and massive bowls of porridge oats with ‘bits’ in it which fortified us all for autumn days in Berlin. Maybe it’s not jetlag, maybe I’m just having teaspresso withdrawal!

The thing I missed the most about being home is the amount of vegetables I eat when I’m at home. We all got a bit caught up in the festivities of each other company and sort of lost sight of our normal healthful ways. Can anyone say giant gorgonzola pizza?!

Cheesy grin

All I wanted for the last few days were big bowls of gently steamed broccoli or stirred asian greens in with oyster sauce and ginger. And cauliflower, lots of it, roasted, pureed and maybe in my oatmeal just for good measure.

Beautifully displayed sweets at Ottolenghi Islington

Sharing my true worship of cauliflower is Yotam Ottolenghi, owner and patron of Ottolenghi which we visited in Islington. He’s posted a recent recipe for Cauliflower Cake and also a Quinoa and fennel salad recipe I absolutely must try. I can imagine the cauliflower cake being made with a mix of besan (chickpea) and quinoa flours to be gluten free and pack more nutrition in.

Some other things that I may just whip up now that I’m home are:

I’m also searching for a recipe for the delicious Nonya desert  I had at changi airport. It was listed as yam and coconut desert and was a delicious desert soup of sweet potato and coconut with ginko nuts in it. Anyone?

]]> http://michellekoen.com/kitchen-love/feed/ 0 This week’s eats http://michellekoen.com/this-weeks-eats/ http://michellekoen.com/this-weeks-eats/#comments Sun, 23 Aug 2009 22:37:41 +0000 Michelle http://michellekoen.com/?p=155 Meal 1: Supershake (choc-rice protein, hemp, greens, maca, peppermint tea, a green vege?) OR chicken and brocolli soup

PWO: Pumkin banana squares

Lunch: Kangaroo chilli (roo, carrot, celery, spices, spinach, almond meal)

Snack: 1 HB egg, artichoke homus, vegies, 5 walnut halves

Dinner: 125g lean protein, vegies

Monday: Chicken noodle and veg soup (shiratake noodles)
Tuesday: Lamb and tomato ragu and rainbow chard
Wednesday: Chicken involoti and roast cauliflower
Thursday: San cho bow
Friday: Lamb yiros (without the bread)
Saturday: Sizzling black pepper beef

This week I’m aiming to feel hungry and be OK with it. Not let the clock dictate my eating. Sometimes I’m hungry for my afternoon snack early sometimes later. I’ll eat as much as satisfies me and save the rest for later.

]]> http://michellekoen.com/this-weeks-eats/feed/ 1 Num, num, num http://michellekoen.com/num-num-num/ http://michellekoen.com/num-num-num/#comments Sun, 14 Jun 2009 11:27:19 +0000 Michelle http://michellekoen.com/?p=105 Sunday is once again upon us.

Here’s what’s been cooked in the musclechef kitchen this weekend.

Meal 1: Sardines, Spinach, fish oil
Meal 2: Goat burger and coleslaw with lemon sesame dressing
Meal 3: Chicken and sausage ragü, cauliflower mash, fish oil
Meal 4: Maple macadamia and walnut protein bar
Meal 5: Soup, stirfry or caseroles, TBA, Fish oil

Meal 1: Sardines and spinach chicken sausage casserole Goat Burger with colslaw maple macadamia squares ]]> http://michellekoen.com/num-num-num/feed/ 1 What on my menu http://michellekoen.com/what-on-my-menu/ http://michellekoen.com/what-on-my-menu/#comments Thu, 19 Mar 2009 03:01:47 +0000 Michelle http://michellekoen.com/?p=5 I’ve been really enjoying my food for the last few weeks and have been feeling strong and healthy so I thought I’d share with you what my day looks like.

Like Liz I’m eating almost Paleo and am trying to stick to PN rules. In the past I’ve thought PN had to be low-carb but I did my number the other day and found out I was eating about 40%, 40%, 20%.

Here’s a standard day:

Breaky: 100g frozen peas, 100g frozen spinach, tuna, sweet chilli sauce, fish oil capsules, green tea with vital greens. Plum
Morning tea: 4 thai chicken meatballs (Chicken, ginger, coriander, spring onion and garlic), 1 large zucchini sliced and microwave, sweet chilli sauce (my vice)
Lunch: Salad of Roo, rocket, capsicum, slice pear, artichoke hearts, 3 fish oils
Afternoon tea: Fritata- 4 white, 1 whole egg, asparagus, capsicum, a tiny bit of pea protein powder, grated zucchini
Workout: Xtend
Post-Workout: 15g Max’s vanilla WPI, digestive enzyms, 30g GenTec Pure Carbs, creatine, glutamine
Dinner: Lean steak, roasted pumpkin, peas. 3 fish oil capsules
Before bed: Plum, egg white, strawberry protein powder, water all mixed together and microwaved for 1 min. digestive enzymes.
Bedtime sups: 2 ZMA, peppermint and licorice tea.
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