Tag Archives: greens

My green smoothie creation!

My smoothie recipe! I have this green smoothie most days of the week. The ingredients are quite constant with a few variations now and then. It is really delicious, highly nutritious and very filling. Detox, up the greens in your diet and be kind to your digestive system.

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So green!

I have a basic list of ingredients which suits me. You will want to tweek the recipe to suits your tastes and likes. I make a whole blender full of smoothie which sometimes lasts just one day but mostly now l drink it over two days. Sometimes l drink the smoothie in the morning, especially in the warmer weather but often it replaces lunch. I keep it in great containers that are so convenient to take with me when l am out and about. I use a high speed blender which l love. It breaks up the ingredients and is large enough to make a big batch. I fill the blender so it is over flowing as the greens really break down.

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The Recipe:

1 tablespoon black chia seeds

1 tablespoon flax seeds

1 teaspoon greens powder

1 cup coconut water

1/2 to 1 cup filtered water (depending on how thick you want the smoothie)

1/4 to 1/2 of a lemon or lime

1/2 cup frozen pineapple (strawberries, berries, banana etc)

2 large stalks of fresh celery

Lots of greens. Examples are half a small cos lettuce  and 2 cups of fresh spinach (try not to overload on the spinach or kale as examples due to oxalate content)

A small handful of fresh mint

Place all of the ingredients in the blender and mix well. I usually need to stop and use the pusher to fit it all in the blender.

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The blender is full and often over flowing.

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Buy a good quality greens powder

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Invest in some good containers.

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A smoothie on the go. Break down those barriers to eating well.

Adjust the recipe to suit your own needs. It may take time to drink a smoothie that is this green. You can add a bit more fruit when starting out. There is so much fibre and goodness in this drink. Over time you will grow to love this liquid gold and will adapt the recipe to suit your own needs and lifestyle.

I take liquid fish oil each day and add it to my smoothie. It can be a great place to add those supplements that may be otherwise difficult to take. Use the drink to your advantage and to make a meal out of it add some nuts to snack on, beef jerkey or piece of whole fruit such as an orange. Keep your diet natural and see the benefits.

Have you listened to the Wellness Buzz Podcast? 

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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.

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Serve cold with salad or vegetables.

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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.

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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.

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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)

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A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

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

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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.

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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.

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Cook on a very low heat with the lid on.

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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.

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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.

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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.

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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

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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.

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.

You can follow me daily on Instagram at holistic_paleo

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Rolled Chicken Breast with a herb, nut and vegetable filling

I feel quite clever making this dish as it is quite fiddly, but well worth the effort. The filling is a selection of lovely flavours and textures but you can easily change the ingredients to suit your own preferences. I used two chicken breasts which meant l had enough for a hot dinner when it is first cooked and then cold with a salad the next night. Each rolled chicken breast serves three people if you have a portion as in the pictures below which highlight how important it is to balance the meal out with healthy vegetables.

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Have it cold with a salad!

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Rolled chicken served with roasted swede chips, steamed brussel sprouts and roasted pumpkin slices topped with raw organic honey and organic sesame seeds.

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Served with steamed pumpkin, brussel sprouts and cauliflower.

You can use as many chicken breast 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.

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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)

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A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

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

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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.

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Cook on a very low heat with the lid on.

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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.

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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.

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.

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Having fun with your smoothies!

I have been experimenting with my smoothies lately and it has been great fun. I am alternating the smoothies with juices and love how the flavours change with the addition of a different ingredient and am amazed at the colours that can be produced from using fruits such as berries or vegetables like Bok Choy. I like to use the fruits and vegetables which are in season and l only add filtered water to my smoothies as l don’t drink any kind of milk.

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Colourful, delicious and nutritious.

I have been layering my smoothies to make them look more attractive and experimenting with different ingredient combinations. The smoothie above has three layers that l mixed around with the straw. The red layer is frozen raspberries and water, the green layer is cos lettuce, pineapple, green apple, banana, black chia seeds and water. The yellow layer is cantelope and mandarin. All of the layers were really nice.

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Love the colour!

The ingredients in this one are spinach, cos lettuce, pineapple, banana, green apple, black chia seeds, mint and filtered water.

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A fun looking smoothie!

This smoothie needed to be mixed to drink, but the layers added some fun to it. The green layer is cos lettuce, spinach, mint, green apple and water, while the yellow layer is mandarin, black chia seeds and water.

An interesting smoothie!

I love the layers!

This smoothie was so much fun to make and l had to mix this one to drink it also. The green layer is cos lettuce, green apple, mint and water. The yellow layer is orange, banana, chia seeds and water, and the top layer is cherries, raspberries and water.

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Both the colours had an amazing flavour.

I made this smoothie today and it was a joy to drink as both of the colour combinations had a divine flavour. The green half is cos lettuce, green apple, parsley, banana and water. The red half is blueberries, blackberries, pineapple, black chia seeds and water.

Have some fun with your smoothies and experiment with different flavours. Add in fresh ginger, herbs from the garden, lemons and limes. They are filled with so many nutrients and lots of fibre. Try to have a mix of green vegetables and fruit so the sugar load isn’t so great and just one glass is a good amount. Enjoy!

I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

Refreshing sweet smoothie

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A sweet and delicious smoothie! I actually ate this with a spoon as it was too thick for the straw.

There is something about mixing up a batch of smoothies for the family that is fun and exciting! Changing the colour of the smoothie by using different ingredients is part of the enjoyment, but if you mix greens with berries such as raspberries the taste is good but the colour is a not so enticing brown. I made this smoothie in a large blender as l wanted enough for the whole family, but l have also been making a lot of individual smoothies lately as l have a new blender that makes smoothies to go.

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Smoothie to go blender!

These containers are good when l am just about to go somewhere in the car or l am sitting at my desk. The blender came with two containers so l will often make one for myself and one for my youngest daughter who loves smoothies.

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I have problems digesting too much fruit at once so l try to balance my smoothies with leafy green vegetables and chia seeds and l don’t have too large a serving. The smoothie below was for my daughter and contains yoghurt. I don’t eat dairy so wouldn’t put yoghurt in my smoothies, but my daughter loved the creaminess of this smoothie.

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This is a smoothie that l made for my daughter which was fruit, water, raw organic cashews and yoghurt.

To make the featured green smoothie l placed the following ingredients in the blender:

1 large banana or 2 small ones

A good chunk of pineapple

2 green apples. I took the skin off because of the wax on the skin which l find hard to get off

Some spinach and cos lettuce leaves

A few pieces of fresh mint. Pull the leaves away from the stem.

1 tablespoon of black chia seeds

About 3/4 of a cup of filtered water. It will depend on the size and amount of the other ingredients. You can always add more if it is too thick but you can’t take it out if you add too much. I had to add some water as the blender needed the liquid to get mixing and the blender was so full l had to push the lid on. I also like a thick smoothie and eat it with a spoon, but if you like a thinner smoothie and want to dilute the sugars then add more water.

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This was enough for 3 serves.

Smoothies are a great source of vitamins, minerals, antioxidants and fibre. They can be made to suit each person’s tastes and they are fun to make. I don’t have a smoothie every day, but l have them a few times a week. Sometimes l just feel like eating the whole fruit such as a banana or orange and this is usually when l am really busy or l might make a juice instead. It does take more time to make a smoothie or juice than to just grab a piece of fruit, but l love that l can mix it up and have something different each day.

If you have enjoyed this post please share with a friend. I also share daily recipes and wellness tips on Facebook, Twitter and Instagram. Thanks Carolyn