Tag Archives: colourful

Sweet Potato Rosti

A Sweet and delicious meal option that can be served hot or cold. Make them the feature of the meal, a side dish or a snack. Easy to make and a meat free, tasty and versatile Rosti that is gluten, dairy and sugar free.

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Served here with a pan fried egg and a colourful salad.

Ingredients:

Two medium sized orange sweet potato coursely grated

6 free range or organic eggs (700g)

Pink rock salt/Celtic Sea sat and Ground Black pepper to taste

One small onion (any variety or spring onions)-diced

A handful of fresh flat leaf parsley (add other herbs if you have them)-chopped

1 generous tablespoon Coconut Flour

Method:

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Mix all ingredients in a bowl
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Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.
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Gently turn over and fry the second side.
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The Rosti hold together well and can be picked up without falling apart.

2015-08-10 19.27.24I have a new podcast and would love you to listen and leave a review on iTunes. Just search The Wellness Buzz Podcast. I hope you enjoy it!

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Raw organic blueberry and coconut tart

This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises. 

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#decadent #rich #creamy #musthave

You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.

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Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.

Base:

In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.

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A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

1 cup of organic blueberries (organic is a must due to possible contamination)

1 cup of raw activated cashews

2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

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Ready to be mixed.
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Process well and watch the colour develop. Mix until smooth.
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Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.
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Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.

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Paleo Burger

Forget the bun and dive into a delicious whole food Burger lovingly prepared and served up by you! Embrace eating real food and let your creativity flow as you assemble one of these healthy delights. Your family and friends will be amazed when they are served a tasty, colourful and completely satisfying meal that is so easy to prepare and can be adjusted to suit your own individual tastes and preferences.

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The burger forms the centre piece of the meal and is accompanied by a selection of raw ingredients.

Choosing your meat is the key decision and l advise to buy the best quality that you can. I like to use organic, grass fed or free-range options with beef, lamb and chicken my favourite. I usually use mince and add herbs from the garden, egg, coconut flour, onion, stock, grated vegetables, seasoning etc. Alternatively you can use a whole piece of meat such as a breast fillet that is spiced with seasoning such as cinnamon and cumin. If l make up the mince burgers l form the patties and refrigerate for an hour as this helps them to hold together. You can bake the burgers in the oven covered with foil or cook in your fry pan. I generally cover them either way as their is quite a lot of fat splattering about and it can get messy to clean up.

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Fried red onion with a double beef burger and a runny egg to add a sauce.
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A single beef burger on a bed of roasted beetroot and brussel sprout chips and some nicely fried red onion on the top.

I think a burger is a year round dish as the accompanying vegetables can be altered to include more raw or cooked ones depending on what is in season.

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This burger sits on a bed of colourful salad.
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Red capsicum, yellow mini tomatoes and avocado provide a colourful surround for this burger.
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Sitting on a bed of colourful coleslaw, salad and avocado.

This is an economical, quick and delicious family meal. Eat a rainbow today and enjoy the health benefits of having a whole foods based diet.

Crunchy Coleslaw

A healthy coleslaw is so versatile and can be used as a side dish or the centre piece of your meal. You can make it your own by adding in your favourite ingredients as l did here with this carrot based version. The possibilities are endless!

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Crunchy, colourful and delicious.

A food processor is handy to have but a grater and a good knife would also be good. You can vary the volume of the ingredients and the actual vegetables you use depending on your tastes and what you have in the fridge.

Ingredients:

4 medium sized carrots well washed or peeled

Two celery stalks with the tops chopped off. Well washed.

Celeriac. They are all different sizes but cut enough pieces off to make a cup when grated.

2 Spring onion green tops

1 cup chopped nuts. I used raw activated walnuts but use your favourite.

1/2 cup raw activated pumpkin seeds. Sunflower seeds would also be nice.

Method:

Use the grater disc on the food processor to grate the carrot and celeriac. Empty the contents into a large bowl. Swap over to the slicing disc and finely slice the celery and spring onion. Place these in the bowl as well. Add the nuts chopped to your liking and then the pumpkin seeds. Give a good mix.

Dressing:

You can use your favourite dressing but this one was very delicious. In a glass mix roughly three tablespoons of extra virgin olive oil, a splash of apple cider vinegar and a generous pinch each of pink rock salt, black pepper and cumin. Pour it over the salad and mix well. Have a taste test and add more seasoning to suit. The cumin is especially nice and a drizzle of lemon or lime would add some zing.

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With grass fed beef ribs.
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As a base topped with sardines and avocado.

This is a really crunchy, fresh, tasty and nutritious salad and one that you can make your own. Have some fun with this recipe and add a splash of red capsicum, herbs or cucumber. It will keep well in the fridge for a day or two and is excellent as a work or school lunch option with the addition of a boiled egg or some meat.

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Chicken Stir fry with Choy Sum and Kohlrabi

A stir fry is such an easy meal to make and this one uses ingredients which are quick to cook and full of flavour while being free of unnatural preservatives and additives.

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A lovely combination of ingredients

I used coconut amino sauce for the first time in this dish and it has a lovely flavour. It is a healthy alternative to soy sauce and is made from coconut nectar with only 3.6 grams of carbohydrate per 5ml serve and l probably used half of that in the dish.

A very fragrant sauce. 

I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.

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I try to buy organic when l can, but also use free range products.

The main part of the dish is preparing the vegetables and you can just use what you have in the fridge. Stir fries are so flexible. I used the following:

2 organic chicken fillets diced

1/3 kohlrabi peeled and finely sliced

1 carrot finely sliced

3 spring onion green tops finely sliced

3 whole bunches of choy sum finely sliced with the ends removed.

1/2 cup bone broth or stock (I used turkey bone broth)

The Choy Sum is really delicious with celery like crunchy ends and then more bitter tasting leaves.

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Give the Choy Sum a good wash, chop the ends off and discard before slicing.

I also hadn’t used Kohlrabi before but as it is a member of the Brassica family of vegetables l thought it would go nicely in a stir fry.

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I eat a lot of swede and turnip and found this similar to prepare and cook with.
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The remaining kohlrabi can be stored in the fridge to use in another meal.

Method:

Pre-heat your wok on a medium heat. Add a suitable oil such as coconut oil, sesame oil or extra virgin olive oil and brown the chicken. Add the kohlrabi and carrot and stir frequently until they start to soften. Add in the green veggies plus a few splashes of the Coconut Amino sauce and stock. Mix gently and cook until the greens have softened.

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I put the wok on the table and served it from there.

Serve into bowls and add seasoning to suit. I used pink rock salt and black pepper. I also added one tablespoon of cold pressed oil to increase the healthy fats.

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A very lovely dish filled with natural flavours.

Beetroot noodles (Boodles)

Add colour and flavour to your meal with raw or cooked beetroot noodles. They are so easy to make and lots of fun, adding a crunch if raw and a delicious sweetness when cooked.

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Raw rosemary and beetroot noodles ready for the oven. They are coated in extra virgin olive oil and seasoned with pink rock salt and black pepper.

The noodle maker l have is a non-expensive plastic one l bought online but it is doing a fabulous job and l find beetroot works very well and l can make a pile of noodles very quickly. Firstly l peel the beetroot and then wash it, and I like to use large beetroots. I would normally use one whole beetroot if l am having them raw or two if cooking them as they soften and shrink during the cooking process. Eating them raw means you need less as they are quite crunchy and require extra chewing than the softened cooked ones.

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The noodle maker is very easy to use and is easy to put together and wash. This one cost me around $35 online and does the job well.

Using the raw noodles in a dish can provide a lovely centre piece to the dish as they are stiff and can be manipulated to provide shape and height. The other ingredients can be placed around the noodles or you could chop them into smaller pieces so they mix more uniformly into the salad.

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A colourful raw beetroot noodle salad where the noodles are the central focus of the dish.

When cooking the noodles l like to bake them in the oven until soft and then place under the griller.  Alternatively they can be lightly pan fried in a healthy oil such as coconut oil and spices which will give them a delicious flavour.

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A generous pile of baked rosemary and beetroot noodles with grass fed beef eye fillet, carrot ribbons and cold pressed oil.

The addition of rosemary to the noodles was divine and other herbs and spices could also be added to this versatile and delicious vegetable.

A noodle maker is a fun addition to your kitchen appliances and can be used to enhance the presentation of numerous vegetables such as swede, carrot and sweet potato. 

 

Fritatta with chicken and greens

Eggs are a great way to start the day, and this fritatta adds green vegetables with chicken breast to create a wonderful, filling and nutritious breakfast. 

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A wonderful breakfast

If you are rushed for time in the morning you could prepare this dish the night before and cook it in the morning as a way to save time. This will serve up to 4 people or you can have it several days in a row.

Ingredients:

6 free range eggs

1/2 cup home made chicken stock

Pink rock salt and black pepper (season to taste)

1 large leaf of silverbeet and spinach (or whatever you have)

A handful of fresh flat leaf parsley

1/2 a cooked chicken breast

1 piece of spring onion green tops chopped finely

1 handful of activated pumpkin seeds

Coconut oil to grease the dish

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Grease your dish well with coconut oil, then add the eggs, chicken stock and seasoning.

Whisk together the egg and stock mix and then add the rest of the ingredients, with the pumpkin seeds going on the top of the whole dish.

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Sprinkle the pumpkin seeds over the top.

Bake in a 200 degree oven until golden. Remove from the oven and cut around the edges with a knife. Cut a piece and lift it out with an egg lifter. Serve with your favourite salad or just have it plain.

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I served the egg bake with avocado and tomato.

You can vary the dish by adding different vegetables and meats. The options are endless.

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This is another fritatta l made which is meat free but has the addition of tomatoes both for colour and flavour.

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Beetroot, Cauliflower and Fennel soup

This soup is a delightful combination of colour and flavours with each of the main ingredients influencing the dish. The beetroot provides the most magnificent colour, the fennel a strong flavour and the cauliflower an interesting texture. 

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So lovely with fresh parsley.  This is the colour of the soup on the second day. A bit more pink than red.

Ingredients:

2 large beetroots peeled and diced

1/2 fennel washed and sliced

1 whole cauliflower washed and diced

2 sticks celery washed and sliced

1 brown onion diced

2 tablespoons Macadamia oil

3 cups home made chicken stock (see soup section for recipe)

Add all ingredients excluding the chicken stock into a saucepan and cook on a low heat until they soften. You should stir the mixture every now and again during this stage.

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All the vegetables are prepared. Drizzle with oil and cook on a low heat until they start to soften.

Once the vegetables are soft add the chicken stock and let simmer for at least an hour with the lid on.

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Ready to be pureed

Puree the mixture using a hand mixer and when it has a smooth consistency, place back on the stove and let cook for at least 30 more minutes on a gentle heat. Taste now to see if the soup needs more seasoning.

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Use the hand blender to create a smooth consistency

When the soup is cooked serve it on its own or with your favourite herbs or meat.You can freeze the left over soup or have it the next day for lunch or dinner.

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Served with baked salmon. Just after cooking the soup was very reddish but went a bit pinker on the second day.

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Creamy broccoli soup

A hearty soup with loads of personality!

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A delightfully flavoursome and creamy soup.

When l told my family we were having broccoli soup for dinner they did not look happy. There fears melted away when they took their first sip of this lovely filling soup. Healthy vegetables are combined with a nutritious stock to create a comforting and mild flavoured soup.

Ingredients:

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The vegetables are washed and chopped and are in the saucepan with macadamia oil, pink rock salt and black pepper.

2 long sticks of celery

1 head of broccoli

1 good sized brown onion

1 medium sized red sweet potato (white flesh)

pink rock salt and black pepper (season to taste)

2 generous cups of home made chicken stock (recipe on website)

Wash and chop all of the vegetables and place in a saucepan. Coat the vegetables with a small amount of your favourite oil (I used macadamia oil), and a small amount of seasoning depending on your tastes. Brown the veggies on low heat until just soft. At this stage add the chicken stock and let simmer for at least an hour.

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All the vegetables are breaking down

When the vegetables have softened and are breaking apart, take the pot off the stove and blend the mix with a hand mixer until smooth. Place back on the stove and let cook for another good 30 minutes then serve. If you don’t have a hand mixer you could let it cool and then place in a blender before placing back on the stove.

I roasted a chicken while the soup was cooking and served this with the soup. This added protein to the dish and made it a hearty meal. The addition of the snow pea sprouts was a lovely garnish, both for its refreshing flavour and bright green colour.

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A very creamy soup with a subtle flavour combination

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Beetroot, Sweet Potato and Pumpkin Soup.

This soup has a wonderful balance of flavours with the most important element  being a beautiful home-made chicken stock. It is such a delightful colour and looks so much like tomato soup but has a very distinctive flavour of beetroot with a lovely sweetness. 

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A thick and delicious soup with a surprising flavour.

Ingredients:

Check the recipe-soup section of the website for the chicken stock recipe.

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1 litre of home-made chicken stock, 2 small beetroot or 1 1/2 large, 1 medium sweet potato, 1 large brown onion, 1/2 teaspoon pink rock salt and 1/4 teaspoon ground black pepper.
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Just a small amount of pumpkin to thicken up the soup.

Method:

Prepare the vegetables by washing, peeling and chopping.

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Add all ingredients except the stock, into a medium-sized saucepan with some olive oil.
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Cook until the vegetables are starting to soften and stir the ingredients every few minutes.

Add the stock and put the lid on and let simmer for about 60 minutes.

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When the vegetables are soft take off the stove and blend with a hand blender.
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Blend well so that there are no lumps. Place back on the stove on a gentle simmer for approximately another 30 minutes. Check the seasoning and adjust as required.

This is a very thick and filling soup. It has the most delicious sweet flavour and the colour is enticing. The main tips for this soup are to brown the vegetables before you put the stock in, use a very good quality home-made stock and use fresh vegetables.

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Green smoothies: A masterpiece every time!

A few hashtags to describe a green smoothie!

#nutritious #fibre #filling #colourful #healthy #fun #vegetables #fruit #raw #vitamins #minerals #antioxidants #tastesamazing #healthychoice #green

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Filled with green goodness.

Mental and practical roadblocks people use to not have a green smoothie in their life.

It it scary to drink a green smoothie

I don’t want to drink vegetables, especially green ones

There are things in there l won’t like

I’ve never had a chia seed

I don’t have a blender

The ingredients are expensive

It will taste awful

I’d rather have a normal fruit smoothie

Do any of these sound familiar? They can all be overcome if you can think out side of your comfort zone. If you don’t have a blender they can be purchased very cheaply or you can borrow one, and if you grow your own green leafy vegetables that is another one crossed off the list.

Take the plunge and try a simple recipe for your first smoothie that is guaranteed to be delicious. You can even leave the chia seeds out.

Cos lettuce (fill up half the blender with this, but make sure it is well washed), one small banana, one navel orange, 1 tablespoon chia seeds (optional), some fresh mint and enough plain coconut water to give a good consistency to drink or you can eat it with a spoon.

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Just pile all of the ingredients into the blender and process. Pour it into a glass and enjoy!

 

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An amazing colour with a wonderful sweet flavour.

A green smoothie is different to a green juice. A juice has most of the fibre removed and is much lighter to drink and digest. When l was very unwell last year l loved having a green juice as the nutrients were quickly and easily broken down and absorbed for use in the body, whereas a smoothie was too heavy for me and l just couldn’t digest them.

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A green juice made with the Cold Pressed juicer.

Part of the joy of drinking a green smoothie is that it is green!

A green smoothie can quickly turn a not so nice colour if you add certain ingredients to it such as raspberries, blueberries or blackberries. It could go a brown colour and will taste great, but won’t look so appetising.

Choosing your ingredients:

1. Start by picking your choice of greens. You can have just the one such as cos lettuce, kale, spinach or silverbeet or a mixture. Cos lettuce is so sweet and lovely and l love the smaller green spinach leaves.

2. What liquid are you going to have in your juice? I would advise either plain coconut water or filtered water.

3. Choose the fruit you are going to add. This could be banana, apple, peach, apricot, pear, mango, pineapple, orange and mandarin as examples. Citrus is wonderful as it will help your body absorb the iron from the greens.

4. Add a few interesting things to your smoothie. Limes and lemon’s with the skin on will give the smoothie a kick, while fresh ginger and herbs such as parsley and mint will help to enhance the flavour.

5. Add additional nutrients such as chia seeds, green powders or nuts.

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This smoothie has lots of greens, a few strawberries, chia seeds, activated almonds, orange and filtered water.
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This was such a filling smoothie and there are speckles of red through it from the strawberries.

A way to combine a green smoothie with a more colourful ingredients and still have it looking good is to have some fun putting it together as in the one below. Both the green and pink sections tasted wonderful, but when mixed together were a not so nice brown colour.

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A green smoothie with a dash of colour!

The green section is cos lettuce, banana, green apple and coconut water. The pink layer is strawberries, blueberries, acai berry powder, chia seeds, banana and coconut water. I make the green part first and pour it into two glasses and wash the blender, then make the pink part. The decorative pointy bits l do with a stainless steel straw and it looks nice to drink!

A smoothie can easily be a meal if you add in good sources of protein such as chia seeds and nuts. I drink them slowly as it is a lot of liquid going into the stomach all at once and adding the nuts and chia seeds make it a bit heavier and thicker as well as slowing down the digestion of the sugars in the drink. Sometimes l have a handful of nuts with the smoothie if it has a lot of fruit in it and this balances out the snack.

The best way to get started on your smoothie adventure is to fill up your fridge with lots of healthy fresh food. Here is a quick snapshot of my fridge as it looks most of the time.

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I really need a bigger fridge!

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Golden rissoles with a colourful mash

A healthy twist on some old favourites in a recipe which is gluten, dairy and processed sugar-free. There are so many wonderful ingredients in this meal and the cooking methods of almost dry baking and steaming are very healthy and help to retain the nutrients in the food. I have used quinoa flakes in this recipe and if you are a strict Paleo follower you can leave them out, but l don’t mind having them now and again.

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There is so much goodness in this meal.

These golden rissoles were so crunchy and delicious. I made them early in the day and had them ready on the tray so that when dinner time came l just had to place them in the oven and steam the vegetables for the mash. I didn’t coat the rissoles in anything such as a flour before baking as is normally the custom and just drizzled a tiny amount of olive oil on them. They turned the most beautiful golden colour when cooked and had a delightful flavour from the spices, herbs, nuts, seeds and vegetables. The mixed vegetable mash is a new favourite of mine and had some crunch from the addition of pumpkin seeds and a lovely spicy taste as well.

Golden rissoles:

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The processed mixture should look like this. It sticks together well, but isn’t overly wet or dry.

Feel free to add or delete any ingredients that you don’t have as rissoles are very flexible in what can be used in the mix. You can also make them spicier or use more meat than l have depending on your tastes. This particular mixture was amazing in that it stuck together, and when cooking, the rissoles held their shape and didn’t split in half or have bits breaking off which is often the case with rissoles, especially ones that don’t have a lot of meat in them. The spices used in this recipe are all the dry ground versions and try to use organic versions if you have them. I also used activated almonds which are quite moist, and if you use raw almonds you may need to add another egg to compensate.

Place the following into the food processor (this mixture made 12 rissoles)

1 washed and roughly chopped free range chicken breast

1/4 teaspoon organic curry powder

1/4 teaspoon turmeric

1/4 teaspoon cumin

1/4 teaspoon ginger

A pinch of paprika

1/4 teaspoon pink rock salt

1/4 teaspoon black pepper

2 finely grated carrots

1/2 cup flat leaf parsley

1/4 cup quinoa flakes

1 tablespoon black chia seeds

2 free range eggs

2 spring onions roughly chopped (I don’t use the white parts)

1 cup of activated almonds.

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The mixture was just sticky on my hands, but l was able to roll each rissole easily.

Once the mixture is processed, form into small balls using your hands and flatten slightly as you place them on a tray lined with baking paper.

Drizzle a tiny amount of olive oil onto each rissole and cover the whole tray with Aluminium foil. I let mine set in the fridge for a few hours and this may have contributed to them staying in shape so well. Place in a pre-heated 200 degree celsius oven until the tops look golden, then turn over and give them a few more minutes.

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These will be amazing cold the next day.

Making the vegetable mash:

While the rissoles were in the oven cooking l steamed the vegetables for the mash. Into the steamer l placed roughly diced sweet potato (1 medium), beetroot (1/2 of one large or a whole small one) and carrots (2 medium carrots). Steam the vegetables until just done to preserve nutrients and them place into the food processor with a cup of activated pumpkin seeds, pink rock salt, black pepper, 1/4 teaspoon organic cinnamon and 1/4 teaspoon organic curry powder (or similar). Process until it all looks blended but not smooth as this is a rustic mash with lots of texture.

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I served the meal with steamed brussel sprouts but you could have any vegetable on the side. The green is a nice contrast to the colours in the mash though.

This is a lovely family meal and l love it when there are left overs for the next day. I used to always think a mash had to be potato and then on the Paleo diet l switched to sweet potato mash, and now l just think the possibilities are endless and that l can have a rainbow of vegetable mash!

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