Tag Archives: healthy meal

Beef Stir fry with Asparagus and Chickory

A hearty and nutritious gluten free stir fry dish. Lots of chopping to prepare the ingredients but worth the wait! Filled with greens, lots of flavour and sesame seeds adding a nice touch. 

Ingredients: Beef Preparation

Clean piece of grass fed beef (Chicken would be ideal as well)

Tamari sauce (dash)

Maple syrup (1 tablespoon)

Salt and pepper

Olive oil

Tapioca Flour (1 heaped tablespoon)

Method:

Thinly slice the meat and place in a bowl with all ingredients to marinate. Add enough olive oil so it has a wet looking consistency. Mix well and leave in the fridge to marinate. An hour or so would be ideal.

Cooking the stir fry:

Ingredients needed are veggies, tamari sauce, olive oil, salt, pepper, sesame seeds, fresh ginger and garlic.

Use a hot wok to cook the stir fry. The vegetables that you add are infinite in variety but for this stir fry l used fresh chickory, asparagus, green capsicum, spring onion and carrot. I sliced all of the veggies and had them ready to add to the pan.

The starting point is to add the beef mix to a hot wok and gently brown the meat. When browned remove from the pan and place close by as you cook the veggies. Add all the veggies to the wok and continuously stir. When starting to soften add the browned meat, further tamari sauce, sea salt, black pepper, ginger and garlic to taste. I used one clove of garlic and a sliver of fresh ginger and it was perfect. Finish off with a generous addition of sesame seeds. Stir and serve. Delicious!

Fresh chickory. It has a consistency of celery and bok choy. It can be a guessing game for those eating the dish to work out this ingredient.

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Tasty meatballs!

A delicious and versatile meatball recipe that can form the basis of many meal options. Have with veggies or salad, mash to top a healthy pizza base or use as a filling for an omelette. #cleaneat #fitfood #glutenfree #homecooking

Ingredients: Meatballs

1kg grass fed beef mince

Tamari sauce (approx one tablespoon)

Tomato paste (one tablespoon)

Flat leaf parsley (Half a cup finely chopped)

Free range or organic eggs (two)

Sea salt and black pepper (to taste)

Ingredients: Sauce

Pasata sauce (one large jar)

Fresh or powdered garlic

Sea salt and black pepper

Oregano or other herbs (fresh or dried)

Method:

Place the meatball ingredients into a bowl and mix well. Roll into small balls. If the mince isn’t really cold then you can place the meatballs back in the fridge for a while to firm up. Gently fry in a fry pan with olive oil. Just lightly brown.

Place the browned meatballs into a baking dish. Add the sauce ingredients and gently toss the meatballs through it.

Bake in a 200 degree oven covered in foil for around 20 minutes. Take the foil off and bake for a further ten minutes until the meatballs are browning, the sauce is sizzling and it is looking delicious.

Serve with your favourite veggies or salad.

 

Colourful vegetable bake!

A delicious and hearty vegetable bake with layers of colour and flavour. Use your favourite root vegetables to create a meal or side dish that is both gluten and dairy free.

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Ingredients:

A range of root vegetables. I used potato, sweet potato and beetroot but also try parsnip, turnip or carrots as examples.

One large onion

One cup stock

Sea salt and black pepper

Other seasoning to suit your own tastes such as garlic, herbs or spices.

A baking dish. Glass or ceramic is ideal.

Method:

Slice all vegetables into thin slices. You can do this by hand or use a mandolin.

Peel the onion and finely slice.

Place the first layer of vegetables in the baking dish ie potato then sprinkle with some onion and seasoning. Continue with the layering using a different vegetable each time. When the final layer is complete add seasoning and add the stock to the dish.

Place in a 180 degrees celsius oven for 30 minutes with the dish covered with foil. Uncover and continue to bake until the top is a golden and crispy texture.

Use as a side dish or main. Enjoy!

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You can vary the size of this dish depending on the number of vegetables used and the size of the dish.

Caramelized Beef Mince and Vegetables

A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramelized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.

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Lettuce wraps

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The most beautiful mince dish!

You can vary the vegetables such as using celery instead of brussel sprouts or celeriac, pumpkin or beetroot instead of sweet potato. The coconut amino sauce is also optional but does add a nice flavour. I don’t eat nightshades so leave it out of mine (white potoatoes, tomato, capsicum, paprika, chili as examples). If you do eat nightshades you could add in some tomato paste but l don’t think it needs it. The main thing is to experiment and adapt the recipe to suit your own needs.

Ingredients:

1kg grass fed beef mince (buy the best quality meat you can).

2 small onions diced

Spices: I used dried ginger, cumin, cinnamon and turmeric (mix these up to suit your tastes).

Seasoning: Pink rock salt and black pepper

Coconut amino sauce (1 tablespoon)

1/4 red cabbage sliced (not green cabbage).

1 largish orange sweet potato grated

6 brussel sprouts sliced

2 tablespoons coconut oil (add just before cooking in the oven).

1 cup of home made bone broth (you can add more as the meat is cooking especially if you are using a pan with a lid).

Method:

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Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.

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Add the diced onion, spices, seasoning & coconut amino sauce.

Add the spices  and seasoning to suit your own personal taste. I used a generous pinch of cinnamon, ginger & turmeric plus 1/2 teaspoon of cumin, 1/2 a teaspoon of pink rock salt & a pinch of black pepper.

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While the meat is browning grate the vegetables. I used a food processor which was super quick.

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Add the grated vegetables and mix well.

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Mix through the bone broth and top with the coconut oil, extra pink rock salt and black pepper.

Bake uncovered in a 180 degree celsius oven for several hours. Turn with tongs every 30 minutes. The vegetables will slowly break down and caramalize while the amazing flavours develop. I served this on its own and it was a complete meal as it was. Add more stock as you turn it if you think it is a bit dry.

Alternate Prep: This dish was prepared in a pan then the oven but if you have a large pan with a lid that will work just as well and you will get a good result.

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Cooking it in a pan can be a bit easier as it needs to be turned quite often, but you need a large fry pan with a lid to do this.

I really love this mince and it is so economical and a great family favourite. It is delicious eaten cold the next day and if you don’t have a large family it will last a few days.

You can follow me daily on Instagram at holistic_paleo and Facebook at Primal Living Melbourne, Gluten Free Central and Holistic Wellness For Life. 

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Paleo Shepherd’s Pie

This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.

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A family favourite given a colourful transformation!

Ingredients and Method: Mince 

Begin with 1kg of the best grass fed beef mince available.

Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.

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The meat sauce could be eaten on its own.

If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.

Ingredients and Method: Topping

The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.

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Soft all the way through

Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.

If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.

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A hearty meal made from real food.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. If you love this recipe please share this website with a friend. Thank you Carolyn

Chicken and vegetable cauliflower rice

A budget friendly, nutritious and easy to prepare meal. I used a whole cauliflower for this recipe and was amazed at the plentiful quantity it made. Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes. 

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Enough to feed the whole family.

Ensure that you use fresh ingredients. You can use your favourite vegetables but l used mostly greens in this one such as bok choy, celery, broccoli, spring onion tops and snow peas, plus some carrot and bean sprouts.

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A beautiful fresh cauliflower.

This is a dish that can be pre-prepared early in the day so that at dinner time it will take a very short time to cook. It is a matter of processing the cauliflower, washing and chopping all of the vegetables and dicing the chicken. This can all then be kept in separate bowls or containers in the fridge until required.

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Preparation is the key! One whole cauliflower, 2 free range chicken breasts and your favourite vegetables.

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor. This takes about 10 seconds to turn into cauliflower rice. You don’t want it in the food processor too long or it will be a pulp and wont cook nicely.

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Wash the raw cauliflower and cut it into pieces that will fit into the food processor.

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Process the cauliflower until it resembles rice and is an even consistency.

Steps:

I used a largish fry pan which l pre-heated on a low temperature and added some olive oil. You know the pan is too hot if the oil is smoking. High heats will damage the oil so go gently with the heat.

Add the diced chicken to the pan and lightly brown. Next add the cauliflower rice and let it cook for a few minutes, followed by the vegetables and any spices you are using. I just used pink rock salt and ground black pepper, but l have in the past added fresh garlic, ginger and lots of spices such as tumeric, cumin, paprika and cinnamon. You can also add some sauces such as a fish sauce or Tamari, but l have been having food intolerance reactions to a lot of spices at present so kept this dish plain. The cauliflower rice often changes colour depending on the spices or vegetables you use and can look so stunning.  Don’t over cook the vegetables or rice to retain the nutrients. I put mine on a nice large platter to serve and it looked wonderful.

You can take this to work the next day for lunch to have cold and use different meats, or just have it as a side dish. A very fresh and clean cauliflower is essential to the success of this dish and it is so light and healthy that it is a great meal to have at night when you don’t want to overload your digestive system.

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The versatility of sweet potato!

Sweet potatoes are versatile, sweet, nutritious and affordable!

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A simple dinner with sweet potato as the centre piece.

Oh, how l love the sweet potato which is also known as kumara or yam. Not much to look at in the shops, but once cooked the flavour is enticing.

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The orange sweet potato is always in my fridge.

Sweet Potato is a good source of complex carbohydrates, dietary fibre and beta carotene, and this root vegetable also has modest amounts of Vitamin C, Iron, Calcium, Vitamin B6 and Magnesium.

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A sweet potato mash with silverbeet, parsley and spring onion adds some colour to this meal.

Since l stopped eating processed sugar l like to include foods which are naturally sweet as part of my everyday diet. The sweet potato is a lovely addition to a meal because of its beautiful sweet taste, soft texture and bright colour. It is extremely easy to cook with and difficult to ruin. I am amazed at the lovely flavour it adds to baked goods such as cakes and pancakes and although l prefer it cooked it can be a good addition raw to a smoothie.

sweet potato noodles with soup

Sweet Potato noodles with soup

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Sweet Potato and Walnut cake.

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A Paleo, gluten, dairy sugar free pancake with grated sweet potato mixed through the batter.

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Raw sweet potato in a juice tastes a lot like carrot and makes it creamy.

I can’t remember when l first ate a sweet potato but it certainly wasn’t until l was an adult. It has some similarities in flavour and colour to the pumpkin but holds together better when cooked and is especially delicious cut into chips. Sweet Potatoes can be bought quite small or enormously large, and the surprising thing is that in my experience the flavour is the same whatever size you buy. They are also available with a red skin and a white flesh and this is one of those times when your taste buds can get very confused as the taste is the same as the orange version. I have to admit here that l have on occasion tricked my children into thinking they were eating normal potato when in fact it was the red sweet potato just to get them to try a new vegetable.

How many ways can one vegetable be used in recipes? 

Here are a few more pictures of how l have used the sweet potato in my cooking:

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Sweet Potato Chips as a snack. Coat them in olive or coconut oil and season before cooking.

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Sweet Potato and vegetable soup. See the main meals section for a soup recipe.

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Sweet potato chips are my favourite.

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Sweet Potato casserole. This has chicken, vegetables, coconut and spices. It cooks in the slow cooker all day and is lovely. The recipe is in the main meals section.

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A gluten free pizza with sweet potato.

I hope you can enjoy the sweet potato as much as l do and make it a regular part of your meals.

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Roasted sweet potato with salmon is delicious here. I roasted it with the skin on and then sliced it before serving.

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Vegetarian lasagna with sweet potato layers.

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo.

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