Tag Archives: healthy food

Flavoursome roasted veggies

Roasting vegetables helps to caramelise them and bring out the flavour. Adding herbs, spices, garlic and healthy oils supports the development of colour and texture.

2017-12-31-19-25-46.jpg

Use a variety of in season vegetables. I have used sweet potato, pumpkin, kohl rabi, beetroot and cauliflower. Cut all of the veggies into chunks and place in a baking dish with chopped onion, fresh garlic, olive oil, black pepper, sea salt and mixed herbs (dried or fresh). Another option instead of mixed herbs is to use dried herbs such as paprika, cumin and turmeric.

Give the veggies a good mix with a large spoon or spatula so that all the veggies are coated with oil, herbs and spices. I purposefully haven’t put measures for the spices and herbs as everyone has different tastes and experimentation is required to obtain the flavour combination that is perfect for you. Garlic and onion are also optional as some people cannot eat these. A general guide is a couple of cloves of garlic, one onion and a 1/4 teaspoon salt, pepper to suit and a good handful of mixed herbs (parsley and chives would be ideal).

2017-12-30-08-30-20.jpg

Bake in a 200 degree celsius oven until golden and delicious. Give the veggies a turn over half way through cooking when they are starting to crisp.

Serve on a platter and enjoy!

2017-12-30 18.43.42

The BIG salad!

What is a big salad? Why does it have to be big? How do l make a big salad? Do l need a big bowl? What would l put in a big salad? Will l be able to eat it all?

So many questions to address before we even start. 

2016-08-18-07-59-00

Fresh and colourful

Eating a wholefoods based diet is supported by food planning. For me this requires the preparation of a BIG salad usually twice a week. This enables me to have a fresh salad on hand at all times. Eating raw foods is wonderful for your overall health, supports satiety and digestion.

I usually base my salads on a green such as spinach or cabbage (either red or green). From there l just add my favourite ingredients. Some times it is more green than others, and then when l use beetroot as one example there is a colour explosion.

2016-09-03-18-46-35

Red cabbage and beetroot add to the colour in this salad.

Fresh herbs from the garden can add a lovely element to the salad. I like to use flat leaf parsley and sometimes mint. Some of my favourite vegetables are daikon, celery, carrot, fennel and capsicum. Try to use seasonal vegetables and the freshest ones possible so the salad keeps well.

2016-06-30-18-41-30

Almost a coleslaw

I have a really big bowl that l use to mix my salads. As the volume goes down after a day or so l transfer it to a smaller bowl or container. Sometimes l drain off the extra liquid at this step. The salad can be served at any meal and is so handy to have in the fridge.

2016-09-15-21-36-08

These colourful salads are enticing to the taste buds.

I often add nuts and seeds to the salads. Usually l choose walnuts, flaked almonds, pumpkin seeds or slivered almonds. I dress the salad with a mix of cold pressed olive oil, apple cider vinegar, lemon/lime juice, sea salt and black pepper. I mix it in a small glass and blend it with a hand mixer before adding it to the salad.

2015-10-19-20-32-41

The chewing required to eat these salads starts the digestive process.

Mostly the salads keep really well. After a few days if l have some leftover and l want a new salad l use the remainder in an omelette. It is a very economical way to meal prep. I also mostly use my food processor to make the salads but if it is greens based l will sometimes cut and grate the vegetables the old fashioned way. I find the cabbage is sliced beautifully in the food processor and it is so quick.

2016-09-05 20.26.29.jpg

Enjoy your salad as part of a balanced meal.

Experiment with your salads. How big the salad is will depend on the size of your family. I encourage you to eat as much salad as you can as part of a healthy and balanced diet. Buy seasonal and organic vegetables where possible and spend some time thinking about the ingredients that will work well together. It can take time to get used to eating salads. Chewing is important and the dressing can really make a difference to the flavour.

Eat well, Live well and Be well. 

Pumpkin Pancakes

Start your day with the warmth of pumpkin and cinnamon with these delicious and easy to make pancakes. Just a few ingredients mixed together to create a comforting, filling and nutritious breakfast.

2015-10-11 08.47.11

Served here with added cinnamon, fresh banana, pumpkin seeds and chia seeds. A drizzle of honey or maple syrup would be nice on top of you have a sweet tooth.

Ingredients:

1 generous cup of roasted organic pumpkin mashed

1 cup of organic blanched almond meal

2 eggs

Pinch of sea salt

1 generous teaspoon of organic cinnamon

2015-10-11 07.53.21

Mash the pumpkin first

2015-10-11 07.55.54

All ready to be mixed.

2015-10-11 07.58.07

I added the cinnamon last in this batch. Mix well until all combined.

2015-10-11 08.06.35

Cook in small batches on a low heat. Add a small amount of oil to the pan such as olive or coconut oil and place spoonfuls of mix into the pan. Cooking the pancakes slowly is important as the mix is very soft. Turn carefully with an egg flipper and let the other side brown.

Serve: Decorate the pancake with a sweet fruit, nuts and seeds. You can drizzle some raw organic honey or maple syrup over the top for extra sweetness but l found the pancakes were sweet enough.

The pancakes are amazingly delicious warm but also nice the next day cold as a snack. The combination of pumpkin and cinnamon is lovely but you could try changing the spice with a herb such as rosemary for a lovely flavour.

I hope you enjoy this pancake as l did and they become one of your favourites.

2015-07-05 19.58.13

My new Podcast! Please leave a review and five star rating on iTunes.

Rustic Sunflower Seed Pizza

Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet. 

2015-07-01 18.27.33

A hearty meal.

Ingredients:

2 cups of raw activated sunflower seeds

2 free range eggs

1/2 cup of coconut flour

1/4 teaspoon sea salt and ground black pepper to taste

2 tablespoons olive oil

Herbs (add your favourite herbs for an extra tasty base).

Method:

Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).

2015-07-01 16.53.30

The processed mixture

This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.

2015-07-01 16.53.13

Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.

2015-07-01 16.52.49

Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.

2015-07-01 18.08.11

Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.

2015-07-01 19.36.32

The cooked pizza.

2015-07-01 18.30.03

Top with rocket and enjoy.

This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.

I have just launched my new Wellness podcast on iTunes. You can subscribe on your iPhone or iPad by downloading the Podcast App. Please leave me a 5 star rating if you enjoy the show as this will help me to climb the charts. 

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

300 photo

You can also listen to the show on my new website at http://www.thewellnessbuzzpodcast.com