Category Archives: Food & Recipes

Corn & Mango Salsa with Black Beans

Ingredients:

  • 2 corn cobs
  • 1 small Lebanese cucumber
  • 1 mango
  • 1 avocado
  • 1 red onion
  • 1 small tin of black beans (drained and rinsed)
  • 1 long red chilli (seeded)
  • 1/2 red capsicum
  • Large handfuls of coriander and mint
  • Olive oil
  • Lime juice
  • Salt to taste

Method:

  1. Steam the corn then allow to cool before slicing off the kernels into a salad bowl
  2. Dice the mango, avocado, cucumber and capsicum and add to the salad bowl
  3. Finely dice the onion and chilli and add to the salad bowl followed by the black beans
  4. Add a large handful of roughly chopped mint and coriander then dress with a squeeze of lime juice, salt to taste and a splash of olive oil 

Simple, fresh, vibrant, seasonal and an easy accompaniment to any grilled meats. It doesn't need much dressing as the quality ingredients are full of flavour. Enjoy.

 

 

 

Choc-Mint Hemp Seed Protein Balls

Ingredients:

  • 12 Medjool dates
  • 2 tbsp. Hemp seeds*
  • 1 tbsp. cacao butter (6 buttons)
  •  1 cup walnuts
  • 20 drops pure peppermint extract*
  • 3 tbsps. cacao powder
  • Mixture of your favourite toppings to coat. I used desiccated coconut, Dutch pure cocoa and a cape seed mix (sesame, flaxseed, poppy, sunflower)

Method:

Blitz all the ingredients in a food processor until the mixture sticks and holds together in the palm of your hand then shape into balls before rolling in your favourite topping.  Super easy and quick to make! I spooned 1 tbsp. of mixture to make each ball which yielded 20! Enjoy!

  • Hemp seeds and pure peppermint extract can be found at Organic Grocers or Health Food stores.

 

 

 

 

Garlic Eggplant, Carrots and Capsicum Salad with Goats Cheese Fetta

Ingredients:

  • 1-2 Large red capsicums
  • 1 Large eggplant
  • 3-4 Carrots
  • Marinated Goats cheese fetta
  • Large handful of parsley
  • Large handful of mint
  • Squeeze of lemon juice
  • Salt & pepper to taste
  • 2 bay leaves
  • 2 large garlic cloves
  • Olive oil

Method:

  1. Chargrill both capsicums whole over a naked flame or under the grill until the skin is completely blistered and blackened. Place in a bowl and cover with cling wrap for a few minutes to cool and soften. Once cooled, cut in half, remove the membrane, seeds and core and carefully peel off the blackened skin. Slice the capsicum into thin strips and place in your salad bowl. This is messy a job so feel free to use kitchen gloves or a small sharp knife to speed up the job. The end result is worth it!
  2. Scrub or peel your carrots, cut them lengthways and cut the eggplant into large chunks. Place them on separate baking trays drizzled with olive, salt and pepper, a bashed garlic clove and a bay leaf.
  3. Roast the veggies in a moderately hot oven at 180 degrees until golden and tender. The eggplant can also be chargrilled with olive oil in a griddle pan.
  4. Once the veggies are cooked and slightly cooled, toss into your salad bowl with the strips of capsicum then add roughly chopped herbs, crumble over the goats cheese with a little of the marinated oil and add a squeeze of lemon juice to taste.
  5. Serve warm.

 

 

 

Cauliflower, Spinach & Rocket Salad with Minted Tahini & Yoghurt Dressing

Mad about salads and constantly creating interesting ways to eat a variety of veggies, this salad works with any accompaniment.  I make large quantities to feed a family of four and have the leftovers for lunch the next day.

Ingredients:

  • 1/2 large or 1 small cauliflower
  • 3 Large handfuls of spinach and rocket leaves
  • Sprinkle of cranberries
  • Handful of cashew nuts
  • 1/2 red onion sliced
  • 1 avocado cubed

Ingredients for Tahini and Yoghurt Dressing:

  • 1/4 cup of Organic hulled tahini paste
  • Approximately 3 tbsp of natural sheeps milk yoghurt
  • Zest of 1/2 lemon and juice  
  • Large handful of chopped mint
  • 1 small clove of garlic smashed to form a paste
  • Salt to taste

Method:

  1. Break the cauliflower into florets and steam till tender. Once cooled add the rest of the ingredients into a large salad bowl.
  2. Make the dressing!  Mix the tahini and yoghurt first then add the remaining ingredients to suit your taste. Adjust the quantities of yoghurt and lemon juice to achieve a smooth, creamy consistency and then stir some through the salad with some extra on the side.

Options:

  • Add freshly chopped coriander or dill
  • Add a touch of saffron to the dressing

 

 

 

French Beans, Broccoli & Puy Lentil Winter Salad

This winter warmer salad is vibrant and fun. Lentils provide a rich source of essential nutrients such a B group vitamins, protein and iron. An ideal alternative for vegetarians and very filling.

Ingredients

  • 1 cup of Puy lentils (black French lentils)
  • 1 Head of broccoli
  • Large handful of green beans
  • 1 cup of peas
  • 1 small red onion
  • Olive oil

Stock of your choice (I used beef because it has loads of flavour). Make your own or make sure you use a good quality preferably organic low salt brand.

Method

  1. Cook the lentils according to packet instructions and set aside to drain.
  2. Top and tail the beans, cut the broccoli into florets, wash the peas and steam the lot - separately!
  3. Toss the lentils and veggies in a large bowl, then add finely sliced onion and torn mint leaves. Mix through a dash of your chosen dressing and if you're serving the tahini dressing, serve extra on the side.

Tahini, Mint & Yoghurt Dressing

  • 1/2 a cup of Tahini paste
  • 1/4 to 1/2 cup of natural sheep or goat yoghurt
  • Lemon juice
  • Salt
  • Handful of fresh mint
  • 1 small clove of garlic smashed to a paste

Mix all the ingredients in a jar or small bowl, add roughly chopped mint and serve.

Simple Vinaigrette Dressing

  • Olive oil
  • 1 teaspoon of Dijon mustard
  • Lemon juice or organic white wine vinegar
  • 1 clove of garlic smashed to a paste
  • Salt & Pepper to taste

Mix 3 parts olive oil to 1 part lemon juice or vinegar into a jar, then add remaining ingredients and shake.  

 

 

 

 

 

 

Maca, Walnut & Macadamia Energy Bars

Ingredients

  • 1.5 cups of whole walnuts
  • 1/2 cup of whole macadamia nuts
  • 1 teaspoon of Maca powder (another super food, this root which grows in the volcanic soils of the Andes in Peru, contains vegetarian proteins, vitamins and lots of minerals)
  • 2 teaspoons of Cacao powder
  • 4 large Medjool dates
  • 1 teaspoon of chia butter (Made by soaking Chia seeds in water 9:1 ratio and the instructions are on the pack). Once made, refrigerate the gel for up to 2 weeks in an air tight container. It can be used as a substitute for butter as well as added to smoothies, freshly blitzed fruit and veggie juices, yoghurts, muffins, slices and energy balls.

Method

  1. Blitz all the ingredients in your food processor until combined and sticky.
  2. Tip the mixture on to a shallow rectangle baking tray lined with baking paper (I recommend a tin 20cm x 15cm x 3cm). Mine was to big so I just shaped the mixture into a rectangle using 1/2 the tin size. Using your hands, press and smoothe the mixture into your tin then cover with baking paper and refrigerate until cold and firm.
  3. Once firm and cooled (about 15mins), turn out on to a chopping board lined with baking paper and slice into 8cms x 2cm mini bars. Or whatever size you like! I like to keep these rich nutrient dense snacks small.
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Protein packed Energy Balls

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Home made protein packed energy balls. Eat these for afternoon tea with a cup of green tea or after a workout.

Ingredients

  • 150g of whole cashew nuts
  • 4 large Medjool dates
  • 2 tablespoons of raw cacao
  • 2 tablespoons of shredded coconut
  • Extra coconut to roll and coat the balls

Method

  1. Place all the measured ingredients into your food processor and blitz until combined and sticky.
  2. Turn mixture onto a sheet of baking paper and shape into 10 balls
  3. Roll the balls in the extra coconut and refrigerate until cold and set

A delicious ball of goodness at only 110 calories per serve - Yum!

Chocolate Muesli Slice

This homemade chocolate muesli slice is free of refined sugars is dairy free and delicious. A small sweet treat the whole family can enjoy as an occasional afternoon snack, mid-morning snack or as a re-fuelling energy bar after a challenging workout.

A complete nutritious food packed with anti-oxidant properties from the chocolate, macronutrients such as fibre and protein as well as micronutrients such as zinc and magnesium.

Quick and simple to make, this muesli slice is a very healthy alternative to store bought varieties.

Ingredients

  • 2 cups of Karen's Krunchie Muesli Munch
  • 1 tablespoon of rice malt syrup
  • 1/4 cup of coconut flour
  • 2 tablespoons of natural peanut butter
  • 1 teaspoon of vanilla extract
  • 2 large eggs lightly beaten
  • 1 cup of plain dark chocolate (minimum 70% cocoa)
  • 1 teaspoon of organic coconut oil (virgin cold pressed)

Method

  1. Line a shallow rectangle baking tin with baking paper (mine is 27cmx17cmx3cm)
  2. In a large mixing bowl, add the muesli and coconut flour and set aside. In a separate small bowl, mix the wet ingredients by first lightly beating the eggs, then stir in the peanut butter, rice syrup and vanilla extract.
  3. Add the wet ingredients to the dry ingredients and mix well. The mixture will appear as if needs more liquid but avoid adding anything extra as it doesn't need it.
  4. Press the mixture into your tin and bake in a hot oven at 180 degrees (or 170 degrees fan forced ovens) for 15-20mins. It will be set but not solid and look golden brown.
  5. While your muesli slice is baking, roughly break up the chocolate in a microwave safe bowl, add the coconut oil and cook on high for 1-2mins. Stir thoroughly and allow to cool. Do this process 1min at a time to avoid burning the chocolate. As the chocolate sauce cools it will thicken.
  6. Allow your muesli slice to cool to the touch then evenly spread the chocolate over the top and refrigerate until set.
  7. When your ready, remove the slice from the tin by lifting it out with the baking paper onto a chopping board and carefully cut into small squares - makes 18 bite size calorie controlled gems ready to be devoured.

Yum!

 
 

Saucy Balls

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This dish will put smiles on the faces of everyone in your family. It's economical, freezes well for quick leftovers, is comforting, warm and a great way to hide veggies from fussy eaters.

Serve as a tapas with olives, cold pickled veggies and warm chunks of spelt bread as sides.

As a main meal, try serving it with any of lemon infused couscous, steamed broccoli and snow peas, dukkha green beans, red rice and broccoli salad or my cumin and kale rice.

Ingredients

Good stuff.

Saucy Balls

Saucy Balls

  • 1kg lean pork mince (organic and grass fed preferably)
  • 1kg lean beef mince
  • 1 tablespoon of Psyllium husk or small handful of spelt bread crumbs
  • 2.5 large red capsicums
  • 2 x 400g tins of tomato
  • zest of 1 orange
  • Olive oil

Aromatics

  • 2 fresh bay leaves
  • 6 large cloves of garlic
  • 2 brown onions
  • large handful of Italian parsley
  • 3 sprigs of thyme

Dry Spices

  • Spanish smoked paprika (less than a teaspoon/scant teaspoon)
  • 1/2 to 1 teaspoon of cumin powder
  • 1/2 to 1 teaspoon of coriander powder
  • 1/2 teaspoon of cinnamon powder
  • Sea salt
  • Pepper

Method

1. Get your passata ready for the balls.

  • De-seed and roughly slice the two red capsicums into strips.
  • Peel and slice one brown onion into thick slices.
  • Add both to a saucepan with a dash of olive oil, bay leaves, salt and three bashed garlic cloves (peeled but left whole).
  • Lightly sauté until veggies start to soften then cover with a lid and cook on a low heat until veggies are very soft and start to look like jam.
  • Add both tins of tomato, season and cook over a low heat until the sauce thickens.
  • Allow to cool then whiz your sauce (passata) in a blender. Adjust seasoning to taste.

2. Balls up!

  • Add three peeled garlic cloves, parsley and thyme, one onion and the orange zest in a food processor and pulse until finely chopped.
  • Place in a bowl with the pork and beef mince, ALL of the Dry Spices including salt and pepper, egg and spelt bread crumbs (or Psyllium husk)
  • Mix well with your hands.
  • Roll into 4cm balls and chill for 20minutes.

3. Apply heat.

  • Heat olive oil in a pan and sauté the balls in batches until browned, then return all the balls to a saucepan
  • Add about 1/3 of the sauce and continue cooking on a low to medium heat until the balls are cooked through.
  • Gently stir through the remaining sauce and serve with freshly grated Manchego cheese scattered on top (optional).

Also delicious with Spanish black olives and a touch of chilli.

 

Cumin Kale Brown Rice with Red Quinoa – More fun than it sounds

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Kale has got to be one of my favourite green veggies and it is an amazing superfood rich in beta carotene, vitamin K and calcium. So many health benefits.

I personally like the baby black kale as I find the leaves are slightly softer and it takes less time to remove the less palatable stems. To do this, I use kitchen scissors then layer the leaves and slice long strips like cabbage. Quinoa is all the rage, high in protein gluten free and delicious.

Ingredients

  • 1/2 to 1 cup of brown rice
  • 1/4 to 1/2 cup of Red quinoa (it can be white) cooked according to packet instructions
  • 1 bunch of kale
  • 1 medium onion finely diced
  • 1 clove of garlic crushed into a paste with salt
  • Olive oil
  • 3/4 teaspoon of cumin seeds
  • Chicken stock (reduced salt, home made or a good quality brand from your local butcher preferable) or water

Method

  1. Cook and drain quinoa and set aside
  2. Pan fry onions with garlic and cumin seeds in olive oil then stir through the rice
  3. Add chicken stock or water (enough to cover 2cms over the level of rice) allow to come to the boil then pop on a lid and simmer gently until partially absorbed. At this stage, stir through the kale and continue until the rice is cooked through. Keep and eye on the level of stock or water and add more if the rice needs more cooking time
  4. Once cooked stir through the quinoa, adjust seasoning and serve

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