Five Dude Food Recipes That Are Good For You

Forget trying to bake your mum’s zucchini and French leek quiche, or trying your hand at one of Gordon Ramsay’s recipes (you’ll end up cursing more than f*cking Ramsay when the preparation time takes nearly as long as a five-day Test match).

Instead, whip up our five easy and healthy bloke-friendly recipes that take less time to make than it does to drink two beers (apart from the Madras curry, but trust us – that one’s worth the effort)! Every bloke aspiring to achieve a heathy, balanced diet needs to be feasting upon a good mix of carbs, veggies and protein on the daily, as well as 3-4 palm-sized portions of juicy red meat like Beef or Lamb each week. Lucky for said blokes, the following five recipes not only taste great, they'll also help to unlock that healthy, balanced diet achievement. BBQs at the ready, lads!

1- Garlic And Onion Lamb Kebabs

From Lamb souvlaki to Lamb on the spit and Lamb moussaka, it’s easy to see why Greeks are renowned as the best in the world when it comes to cooking Lamb. These delicious Greek-style skewers are no different, and they’re a festive favourite. They can be prepared quickly and they're easy to cook on the barbie or grill. These babies are also a convenient way of getting some of the veggies and meat your rig needs every day as part of a healthy balanced diet, with the Lamb serving as an excellent source of important nutrients. Eat up!

Prep Time: 15 minutes

Cook Time: 2-5 minutes

Serves: 4 people

Ingredients

700g leg of Lamb

1 spanish onion

2 capsicums

¼ cup of olive oil

2 teaspoons of fresh lemon juice

4 cloves of garlic

Sea salt and pepper

Garlic Mayo or Feta dipping sauce (your choice!)

Directions

1. Heat grill or barbie to high. Gather four long skewers, alternating 5 Lamb cubes with two onion squares and 2 capsicum squares on each. Arrange skewers on a dish.

2. In a small bowl, mix the olive oil, lemon juice, and garlic all together. Pour marinade over both sides of the skewers and let them stand for a minimum of five minutes (or cover and refrigerate overnight). Season with sea salt and pepper.

3. For perfect grill marks and to ensure the skewers don’t stick to the barbie, scrape the grill beforehand with a metal bristle brush to remove small charred bits. After the barbecue is heated, wipe the grill with a lightly oiled cloth to remove any remaining char and to coat the grill so it doesn’t stick.

4. Put the skewers on the barbecue and turn occasionally until grill marks are visible and the meat is cooked. For medium-rare, cook the skewers for 1 to 2 minutes per side. For extra flavour, add more lemon juice over the Lamb and serve with a feta dipping sauce (or garlic mayo) and a baked potato.

2- The Healthy Aussie Works Burger

What's great about burgers is that they allow you to chow down on a healthy, well-balanced mouthful of carbs, veggies, protein and nutrient-rich beef with every delicious bite.

Prep Time: 10 minutes

Cook Time: 10 minutes

Serves: 4 people

Ingredients for the patties

500g Lean Beef mince

1 egg

1 onion finely chopped

2 teaspoons of tomato sauce

Salt and pepper

Ingredients to assemble

4 big wholemeal or brown rolls

4 slices of light tasty cheese

4 big tomato slices

4 slices of canned pineapple

Lettuce shredded

Canned beetroot

4 eggs

Directions

1. To make the burger patties, mix all the ingredients for the burger patties into a bowl and shape four patties the size of your palm, about one to two centimeters thick. Refrigerate until ready to use.

2. Cook the patties, either over the barbie or grill, on medium for about four to five minutes on each side. Refrain from using a frying pan, so you use the least amount of oil.

3. After cooking your patties, cover them with some foil to keep them warm.

4. Toast the wholemeal or brown rolls under the grill for one to two minutes.

5. Instead of frying the eggs, go for the healthier option and poach them.

6. Assemble the burger by adding cheese, tomato, burger patty (add a touch of tomato sauce), pineapple, poached egg and lettuce. Enjoy your masterpiece!

3- Madras Lamb Curry

There's nothing like a good curry to spice up your life. However, the problem with most take-away curries is that the little amount of meat is conveniently hidden in amongst all the rice and veggies. The Lamb leg in this Madras curry is the size of a knuckle, and the mouthwatering flavours ooze through the fleshy meat. Lamb is packed with essential nutrients, so this curry is a great way of giving your tastebuds what they want and your body what it needs, all at the same time!

Prep time: 10 minutes

Cook time: 60 minutes

Serves: 4 people

Ingredients

500 grams of large, diced leg Lamb

1 packet of Brahim's Meat Curry Sauce (to be diluted with 300ml of water)

2 large potatoes cut into large dices

1 & 1/2 cups of frozen peas

3 large ripe chopped cooking tomatoes

1 large brown onion, sliced

2 cloves garlic, finely chopped

8 black peppercorns

2tsp powder coriander

5ml powder turmeric

1tsp Curry powder

2 ½ teaspoons of Indian chilli powder

1tsp salt

Directions

1. Brown the Lamb on medium to high heat in a small amount of oil in a large frying pan. After cooking, put on a plate & put aside.

2. Fry the onion, add garlic (be careful not to burn either)

3. Add all of the powder spices, and add the peppercorns.

4. Add the Lamb and chopped tomatoes and stir.

5. Add the diluted Brahim's Curry Sauce and mix.

6. Cook it to boiling point and stir.

7. When bubbling on boil, turn gas down to the lowest heat, simmer and add salt.

8. Add about 10ml of water to the curry.

9. Cook for 30 minutes on simmer to medium.

10. Add potatoes & peas.

11. Add about 150ml more water.

12. Cook for another 30 minutes on simmer until Lamb is tender, stirring every ten minutes.

4- Beef San Choy Tacos

With so many good Mexican take-away joints, the pressure to cook a decent Mexican dish at home is extremely high. Forget about the taco shell, lettuce is a much healthier option. This delicious fusion dish is the Mexican equivalent of San Choy Bau, a popular Chinese dish, and is perfect for the warmer months. Together with the fresh veggies, the nutrients in the Beef will provide you with the energy you need to fuel your active summer lifestyle.

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 4 people

Taco ingredients

300g Beef mince

1 teaspoon of taco seasoning

½ brown onion, diced

3 tablespoons of olive oil

Juice from ½ a lime

2 garlic cloves

¼ diced jalapeno pepper

1 head of butter lettuce

Guacamole ingredients

1 avocado

1 tablespoon of finely diced red onion

Juice from ½ a lime

1 tablespoon of finely diced Jalapeno pepper

½ clove garlic, finely diced

Optional

Shredded cheese

Salsa sauce (read the label to make sure it’s not high in sugar)

Diced tomatoes

Directions

1. Season the meat by putting it on a plate and sprinkle the seasoning on top.

2. Put one tablespoon of olive oil in a frying pan. Break up the meat and add it to the pan at medium to high heat.

3. Once the meat is cooked brown, put it on a different plate and cover with foil.

4. Clean the pan and add your diced onion, garlic, jalapeno, ½ of a lime juice and cook for three minutes.

5. Add the meat back into the pan, add the 1 teaspoon of taco seasoning and keep it on low heat.

6. Cut the avocado in half, use a spoon to get rid of the shell and the seed. Mash up the avocado in a bowl.

7. Add the diced jalapeno, red onion, garlic, tomato and stir. Bingo, your guacamole is ready!

8. Wash the butter lettuce, dry them and remove the leaves.

9. Serve the meat taco filling into each of the leaves, add guacamole, salsa, cheese and diced tomatoes.

5 - Mongolian Lamb

This is a favourite dish at Chinese restaurants, especially with men, due to the sizzling hot plate and the emphasis on hearty strips of meat. Impress your mates at your next dinner party with this tasty pearler from the land of Genghis Khan. Remember, any dish that tastily combines carbs, veggies and a healthy, palm-sized portion of red meat will help ensure you're getting the balanced diet your body needs to be at its best.

Serves: 4 people

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

750g Lamb fillet or back strap, cut into strips

1 tablespoon of olive oil

3 sliced onions

1 green capsicum, sliced

4 sliced shallots

2 cloves garlic, crushed

1 teaspoon grated ginger

2 teaspoons chopped chili

1/2 cup chicken stock

1/4 cup of soy sauce

2 tablespoons of Oyster Sauce

1 cup of jasmine rice

Directions

1. Pour one cup of jasmine rice in a rice cooker for 20 minutes.

2. Heat olive oil in a wok or frying pan. Stir-fry the Lamb until browned, but not fully cooked and put the meat onto another plate.

3. Add shallots, onions, garlic, capsicum, ginger, chilli and stir-fry for two minutes.

4. Add the meat to the wok or frying pan, mix the chicken stock and soy sauce.

5. Stir the food until it gets to boiling point and then let it simmer for three minutes.

6. Serve over jasmine rice

Find out more about a healthy balanced diet by watching the Trinity Experiment here. Watch it now...seriously.

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