Tag Archives: Diet

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.

2015-08-11 20.08.44

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:

2015-08-10 18.29.06

Mix all ingredients in a bowl

2015-08-10 18.29.10

Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.

2015-08-10 18.40.35

Gently turn over and fry the second side.

2015-08-10 19.14.38

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!

2015-07-05 19.58.13

Roasted Vegetable Puree (to spice up your meals)

Add an amazing sweetness to your meals with a roasted vegetable puree. So easy to make and a wonderful natural whole food addition to your real food diet. Gluten, dairy and sugar free with different flavour options including beetroot, sweet potato and pumpkin. 

2015-07-08 20.39.13

Served here with a beautiful turkey burger, pan fried egg and salad.

Create this sauce very quickly using a roasted vegetable, a home made stock, seasonings and herbs with the aid of your high speed blender.

2015-07-08 19.02.31

Roasted Sweet Potato

2015-06-18 18.26.00

Roasted Beetroot

Once you have your freshly roasted vegetable just place it in the food processor with enough home made stock to make a smooth sauce. Add in your seasonings such as pink rock salt and black pepper and then some herbs if you like such as flat leaf parsley or spring onion green tops.

2015-07-08 19.04.44

A sweet potato puree next to a chicken broth.

Serve on you favourite meal.

2015-05-25 18.36.15

Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.

2015-05-25 18.27.08

You can pour it into a nice jug to have on the table and use the leftovers the next day.

2015-05-24 19.50.59

Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.

2015-07-09 12.57.42

A cold lunch with a warm sweet potato sauce.

This is a very simple recipe but one that will brighten up your whole food meals. The colours are incredible with the natural sweetness of root vegetables.

Please share with a friend and l would love you to subscribe to my new podcast which has launched: Please leave a review and a rating as that will help me out.

podcast

stitcher

Rolled Chicken Breast

A delicious herb and nut filling compliments the tenderness of the chicken breast to form the base of the meal. Served hot or cold, each rolled chicken breast serves three people if you have a portion as in the pictures below which highlights the importance of balancing the meal out with an abundance of healthy raw and cooked vegetables.

2015-06-20 08.05.09

Serve cold with salad or vegetables.

2015-06-20 08.16.08

Served hot out of the pan with honey and sesame pumpkin, steamed brussel sprouts and baked swede chips.

You can use as many chicken breasts as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.

2014-09-09 16.44.16

Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.

2014-09-09 16.46.51

Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.

Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.

Ingredients for the filling:

4 brussel sprouts

2 spring onion green tops

1/2 cup raw activated walnuts

1/4 cup raw activated pepitas (pumpkin seeds)

Pink rock salt and ground black pepper

1 tablespoon organic coconut oil

1/2 cup fresh parsley and mint (or any other herbs you have)

A few leaves of silverbeet (use spinach, kale or bok choy as an alternative)

2014-09-09 16.39.53

A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

2014-06-14 18.45.43

The free range chicken breasts flattened and topped with the filling.

2014-09-09 16.53.41

Roll the breast around the filling

Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.

2014-06-14 18.51.38

The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.

Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.

Another option is to pan fry the rolled chicken which will give a more golden appearance.

2014-09-09 18.24.52

Cook on a very low heat with the lid on.

2014-09-09 18.24.46

Both the oven and fry pan methods work well.

Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.

2015-06-20 08.04.13

Golden and delicious

There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.

2014-09-09 18.48.28

Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.

2015-06-12 19.17.47

If rolling the chicken is a challenge just slice the breast down the middle and stuff with the filling. This filling in this meal was just silverbeet, spring onion green tops, coconut oil, walnuts and seasoning.

If you have enjoyed this post please share it with a friend. I also post my recipes and wellness tips daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne

TheRawFoodStore_KitchEss_468x20

bulk wholefoods

 

Vegetable Spaghetti Pizza!

Vegetable spaghetti is a versatile, flavoursome and low carbohydrate food and in this recipe it is used as the main ingredient in the base of this delightful pizza. Gluten and dairy free, Paleo friendly, colourful and tasty. A meal to satisfy those who have been missing this traditional favourite.

2015-02-23 20.19.16

Paleo friendly and delicious.

If you are avoiding nightshades then leave the tomato paste off and use olive oil as the topping, leave off the capsicum and drizzle an egg over the top.

Ingredients: Base

1 whole baked Vegetable Spaghetti

1 cup of raw activated pumpkin seeds

1/2 red onion

1 tablespoon coconut oil

2 tablespoons coconut flour

Pink rock salt and black pepper

Method: Base

2015-02-23 17.49.06

Cut the vegetable spaghetti lengthways in half using a serrated knife.

2015-02-23 17.50.16

Clean out the seeds and pulp with a spoon.

2015-02-23 17.51.59

Drizzle with olive oil and sprinkle with pink rock salt and black pepper.

2015-02-23 18.44.27

Bake in a 180 Degree Celsius oven until golden and soft.

2015-02-23 18.45.38

Scrape out the vegetable spaghetti with a fork.

2015-02-23 18.48.57

Place in a sieve and squeeze the excess moisture out.

2015-02-23 18.58.14

Place all of the base ingredients in the food processor with the vegetable spaghetti.

2015-02-23 19.05.00

The mixture now looks like a dough.

2015-02-23 19.07.34

Place a generous piece of baking paper over the pizza tray and carefully and evenly flatten out the mixture.

2015-02-23 19.21.50

Bake the base in a 180 Degree Celsius oven for 10 minutes.

2015-02-23 19.25.36

Cover the base with your favourite ingredients. Keep it simple so the weight of the ingredients doesn’t overwhelm the base.

2015-02-23 20.29.01

Colourful and delicious. A family favourite and no-one will guess what the base is made from.

When the pizza is cooked remove from the oven and slice using a pizza slicer. It will smell delicious. Serve on its own or with your favourite meat. You will be able to carefully pick this pizza up with your hand but l would eat it with a knife and fork.

Enjoy this delicious version of a gluten and dairy free pizza made with all natural ingredients.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. 

I hope your Paleo journey is going well well. I consult online and in person if you would love some support. Visit my website for details. 

If you have enjoyed this post please share it with a friend. Healthy eating is contagious!

Eat a fresh rainbow everyday!

Better than medication

Let nutrition be the focus of our eating habits.

There are so many ways to add colour to your meals, but the best way is to include a variety of fresh fruit and vegetables in your daily diet. The health benefits of eating a diet filled with a rainbow of colours is well known, but as l have tried to incorporate more vegetables into every meal, l have discovered the joy of eating food that is a range of bright colours. Not only are the range of flavours so amazing, but eating fresh colourful food is exciting, motivating and makes me feel happy.

2014-08-05 08.02.34

A green pancake for breakfast. Paleo recipe, gluten, dairy and sugar free filled with loads of parsley, bok choy, spinach and kale. Topped with activated almonds, organic coconut flakes and organic maple syrup. Served with fresh avocado and a daily magnesium drink.

2014-07-31 08.09.14

Breakfast pancake topped with fresh fruit, activated walnuts, coconut flakes and organic maple syrup.

A food as Medicine approach underpins my nutritional motivation, and everything l eat has a purpose and a high nutritional value. Eating a rainbow of fresh, healthy food will ensure you are consuming healthy vitamins, minerals, anti-oxidants and fibre that will help you on your wellness journey.

2014-08-04 13.50.13

Lunch: A beautiful fresh raw salad.

If your daily rainbow consists of peas, carrots and corn then it is time for a change. Our taste buds can get a bit lazy and are a victim of our comfort zone just like the rest of our habits are. Trying new foods can be challenging and it can take a number of goes at eating a food, or preparing it in a variety of ways before we become accustomed to its taste, texture and how it feels in our mouth when eating. There is also the challenge of learning how to prepare new foods, but if you add one in at a time then it can be exciting and an adventure.

2014-08-05 11.46.15

Lunch: Spiced beetroot & vegetable cauliflower rice, with tuna, avocado, tomato and seeds.

2014-07-30 13.05.40

Lunch: Poached free range eggs & bacon with fresh avocado and carrot strips.

The first step after deciding you want more colour in your food is to buy a selection so it is available for you when preparing meals. If you need guidance, use a recipe that appeals to you as a starting point. I have found Instagram to be an amazing source of inspiration as l can visually see what other people are cooking and eating which helps my motivation to try new foods.

2014-08-05 16.55.28

Cold pressed green juice made from bok choy, celery, green apple, lime and ginger.

2014-07-27 16.00.00

Amazing red juice of beetroot, celery, pear, carrot & fresh ginger.

Take ownership of your food intake and start experimenting with new ingredients. It can be fun and rewarding to sit down to a meal that you have lovingly prepared for yourself and family, especially if it has an array of lovely stimulating colours that gets the family talking about what you have made.

2014-07-24 19.05.24

Dinner: Baked fish on a bed of beetroot noodles with a vegetable stir fry.

2014-07-09 19.31.21

Dessert: Banana, apple & mandarin ice-cream made with the cold pressed juicer and an avocado based chocolate mousse.

I try to make my meals interesting, flavoursome, paleo friendly and highly nutritious. It takes planning, thought, time, motivation and a strong commitment to staying on track when life inevitably throws a few challenges into the mix. I live in a busy household with a husband and three children who are mostly non-paleo. This is a major challenge for me and l am educating them, but this nutritional and lifestyle path that l am following is not without its challenges.

Top tips:

  • Take an interest in what you are eating. Help with the shopping and cooking and plan your meals.
  • Be prepared. Have a plentiful supply of fresh fruit and vegetables in the house.
  • Try to incorporate colour into every meal, ideally by using mostly vegetables and some fruit with a focus on raw or lightly cooked where possible.
  • Have a positive attitude to trying something new and do some research by looking at magazines, online or speak to a friend who inspires you. Better still, study Nutrition as l have done!
  • Take it slowly. Change is difficult and our old habits are comfortable and easy to fall back into when a challenge comes our way. Slowly form new habits and incorporate them into your daily life.
  • Have fun with it! Go to local markets and explore. Experiment in the kitchen with the fresh ingredients.
  • Have a good attitude. See it as a diet of abundance rather than a diet of deprivation.
  • Think of your short and long term goals and make every bite you take a nutritious one.
  • Eat because you are hungry! Cut out the emotional, social, bored or habitual eating.

Follow these tips and you will be on the road to a healthier you!

If you have enjoyed this post please share it with a friend. I post daily on Instagram, Twitter and Facebook with pictures of the food l prepare and eat, as well as a few wellness tips and healthy resources. Thank you Carolyn