Grain-free coconut porridge.

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This coconut porridge is such a decadent and delicious, yet nutritious,  way to start the day. For coconut lovers (like me) this is a must try as the coconut flavour really shines.

Ingredients:

1/3 a cup light coconut milk
1/2 a cup unsweetened almond milk
1/3 a cup thread coconut
2 tbsp almond meal
1 tbsp ground linseed
2 dates, chopped
handful of frozen blueberries
toasted nuts and seeds to top

Method:

  1. Add the almond milk and coconut milk to a pot and warm through on a medium heat.
  2. Add the coconut, almond meal, ground linseed and dates and simmer until it reaches the desired consistency.
  3. Add some frozen blueberries to the bottom of the bowl and put the porridge on top.
  4. Top with some  more blueberries along with toasted nuts and seeds and a sprinkle of cinnamon.

Serves 1.

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Zucchini spaghetti in a creamy cauliflower sauce.

alfredo

Cauliflower has to be my favourite vegetable right now – it is just so versatile! Who knew you could make such a lovely creamy sauce using predominantly  cauliflower. This is a must try and such a healthy alternative to traditional heavy pasta dishes.

Ingredients:

Cauliflower sauce:

1 cup chicken stock
1/2 a cauliflower, chopped into small florets
3 cloves of garlic
1 tsp powdered chicken stock
1 tsp nutmeg
1 tbsp butter
boiling water

Other:

250 gm chicken breast
1/2 an onion, diced
1/2 a broccoli, chopped into small florets
3 zucchini, spiralized or peeled into thin slices

Method:

  1. For the cauliflower sauce, add the garlic cloves to a pot with a little oil until it is browned and fragrant. Add 1 cup of chicken stock (or bone broth) to the pot with the cauliflower and top up with boiling water so the cauliflower is covered. Bring to the boil and simmer for 15 minutes or until the cauliflower is very soft.
  2. While the cauliflower is boiling, dice the chicken and add to a pan with the onion to brown. When browned, add the broccoli florets to the pan.
  3. When the cauliflower is soft, reserve 1 cup of the boiling liquid and then strain the cauliflower / garlic. Add to the food processor with chicken stock, nutmeg, butter, 1/2 the reserved boiling liquid and salt and pepper. Whiz until nice and smooth, adding the remaining boiling liquid as you go to get the right consistency.
  4. Add the cauliflower sauce to the pan with the chicken and broccoli and add the zucchini. Stir through for a few minutes until the zucchini spaghetti is slightly softened.
  5. Add to a bowl and top with a little grated Parmesan.

serves 2.

 

Caribbean jerk chicken with roasted pineapple, capsicum and cajun sweet potato wedges.

Jerk chicken

This makes for one very flavoursome meal! Who said healthy eating had to be boring!

Ingredients:

For the jerk seasoning:

1/2 a red onion
4 tsp crushed garlic
2 tsp chilli flakes
3 tbsp tamari (or soy sauce)
2 tbsp olive oil
2 tbsp lime juice
2 tsp honey or maple syrup
1 tbsp dried thyme
1 tsp ground ginger
1 tsp cinnamon
1 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp all spice
salt and pepper

Other:

2 chicken breasts, butterflied to reduce cooking time
1/2 a capsicum, sliced
1/4 of a pineapple, cut into small wedges
2 sweet potatoes, cut lengthwise into wedges
10 brussels sprouts, halved
cajun spice mix

Method:

  1. Preheat the oven to 180 degrees.
  2. Put all ingredients for the jerk seasoning into a food processor and puree until smooth.
  3. Line a oven tray with foil. Place the chicken, capsicum and pineapple on the tray and drizzle over the sauce ensuring the chicken is well coated. Put in the over for 25-30 minutes or until the chicken is cooked and the juices run clear.
  4.  Toss the sweet potato in olive oil and cajun spice mix. Add to a separate roasting dish along with the brussels sprouts. Drizzle the brussels sprouts with olive oil. Place in the oven above the chicken. This tray will need approximately 25 minutes.
  5. When the chicken is cooked through and the wedges are crunchy, remove from the oven. I like to serve the chicken on a bed of spinach for extra greens but that’s just personal preference.

 

serves 2.

Homemade dukkah.

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Making your own dukkah is so easy, affordable and healthy as you can cut out any nasties which may be found in the shop bought alternative.

Ingredients:

1 cup of almonds (walnuts and macadamias would also work well)
1/3 cup pine nuts
1/3 cup sesame seeds
2 tbsp coriander seeds
2 tbsp cumin seeds
1 tsp salt
1 tsp pepper

Method:

  1. Preheat the oven to 180 degrees. In a tray scatter the almonds and sesame seeds. Place in the oven and toast for 5 minutes. Add the pine nuts and toast for a further 3 minutes, then remove from the oven.
  2. Allow the nuts / seeds 10 minutes to cool so they get crunchy.
  3. Add the contents of the tray to your food processor with the remaining ingredients and blitz until its a fine crumb. Serve with bread and olive oil and store any left over dukkah  in an air tight container in the pantry.

 

Thai red curry meatballs with greens.

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This is a great meal to make if your having friends and family over for dinner. Not only are you serving your friends and family something delicious and healthy, but you can do most of the prep work before they arrive – which means more time out of the kitchen to entertain!

Ingredients:

Meatballs:
600 gm pork mince
1 courgette, grated, with excess liquid removed
2 tablespoons fish sauce
1 tablespoon tamari or soy sauce
1 tsp ground ginger
2 tsp crushed garlic
1 tsp red curry paste
1 tsp chilli flakes
2 tbsp fresh coriander, chopped

Sauce:
1 1/2 cup light coconut milk
3 tbsp tomato paste
1 tbsp red curry paste
1 tbsp fish sauce
1 tsp chilli flakes
1tbsp lime juice
1/4 cup water

Greens:
3 courgette
200gm spinach, choopped

Method:

  1. Add all the ingredients for the meatballs into a large bowl and combine. Then roll into small balls. Fry in a hot pan until lightly browned on each side.
  2. Whisk together the ingredients for the sauce. Once the meatballs have browned, add the sauce to the pan and reduce the heat. Leave this to simmer for 10-15 minutes.
  3. Prepare your greens, I like to put the courgette through a spiralizer, but if you dont have one, simply peel into thin strips with a peeler. Add 5cm of water to a pan and bring to the boil, then add the vege. It will only need a few minutes.
  4. Serve on a bed of rice or califlower rice as I did. Add the greens, meatballs and then drizzle over the delicious sauce.

Raw sugar-free peppermint slice.

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This slice is such a yummy sweet treat that you don’t need to feel guilty about. I hope you enjoy it as much as I do!

Ingredients:

Base:

1 cup of almonds / walnuts
1 cup desiccated coconut
2 tbsp cacao
8 dates (either medjool or if you use normal dates soak them for half an hour in warm water)

Peppermint layer:

1 cup of cashew nuts, soaked over night in water
1/4 cup desiccated coconut
1/2 cup coconut milk
1/4 cup coconut oil (melted)
1 handful of spinach
2 tsp peppermint essence
2 tbsp sugar free maple syrup

Chocolate top:

1/2 a cup coconut oil
1/2 a cup cacao
1/3 a cup sugar free maple syrup

Method:

  1. In a food processor, blitz all the ingredients in a food processor until it forms a nice crumb.
  2. Line a baking dish with plastic wrap so you can easily remove the slice. Press the crumb into the baking dish to your desired thickness. Put in the freezer.
  3. Combine all the ingredients for the peppermint layer in the food processor and blitz until well combined. This should be quite thick. Add to the base layer and return to the freezer.
  4. Add the coconut oil for the top layer to a pot and put on a low heat. When melted, add the cacao and maple syrup. Add to the peppermint layer and return to the freezer.
  5. Bring it out of the freezer about half an hour before you want to serve it. Lift it out of the tray and cut into slices. It does get quite soft out of the freezer so don’t leave it sitting too long.

Healthy carbonara with a creamy roast leek, zucchini and cashew sauce.

carbonara

The sauce for this dish gets its creaminess from roast veggies and no baddies. I used mung bean pasta for a low carb and gluten free option, but you can use what ever pasta or pasta alternative you prefer – the true star of this dish is the sauce!

Ingredients:

3 zucchini
1 leek
4 cloves of garlic, peeled
1/2 a head broccoli chopped into florets
100 gm mushrooms, sliced
Olive oil
coconut oil
250 gm chicken breast
1/2 a red onion, diced
1 tsp paprika
1 sprig of mint
1 tbsp white wine vinegar
1 tbsp lemon juice
1/4 of a cup natural cashews
Mung bean pasta (your normal serving size).

Method

  1. Preheat over to 180 degrees.
  2. Remove the top from the leek and slice the base in half, and the slice those lengthwise. Place in a roasting dish with the garlic. Slice the zucchini lengthwise and lay over the leeks so they don’t burn. Drizzle with olive oil and place in the oven for 30-40 minutes or until the veggies are nice and soft. Check half way and rearrange if necessary.
  3. When the veggies have been in the oven for 20 minutes, add some coconut oil to a pan and put on a high heat. Dice the chicken and add to the pan. When the chicken starts to brown, add the mushrooms, onion and broccoli and saute.
  4. Fill a pot with water and bring to the boil with a little coconut oil. When boiling add the mung bean pasta. Leave to boil for roughly 8 minutes.
  5. When the veggies are done, bring them out of the oven and put into a food processor. Add the paprika, mint, white wine vinegar, lemon juice and cashews and blitz until smooth. This can take a few minutes in the food processor so be patient. Add a little olive oil as you go if it needs to be a bit smoother.
  6. Combine the pasta and sauce into the pan with the chicken etc and serve. Enjoy!