Tag Archives: Healthy

Chicken Stir fry with Choy Sum and Kohlrabi

December 30, 2014 holisticwellnessforlife Leave a comment

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.

2014-12-30 20.28.38 — 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.

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

2014-12-30 18.21.47 — 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.

2014-12-30 18.42.05 — 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.

2014-12-30 12.38.17 — I eat a lot of swede and turnip and found this similar to prepare and cook with.

2014-12-30 19.20.41 — 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.

2014-12-30 19.39.34 — 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.

2014-12-30 19.45.27 — A very lovely dish filled with natural flavours.

Recipes

Beetroot noodles (Boodles)

December 22, 2014 holisticwellnessforlife Leave a comment

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.

2014-12-22 18.31.58 — 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.

2014-12-22 18.27.44 — 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.

2014-09-26 13.02.25 — 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.

2014-12-22 19.27.41 — 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.

Recipes

Apricot Chicken

November 18, 2014 holisticwellnessforlife Leave a comment

An old classic revamped to be Paleo friendly and delicously sweet.

2013-12-02 18.35.31 — The sweetest and most delicious dish.T

Apricots are a seasonal fruit so l would use the fresh fruit where possible as when ripe they have the loveliest flavour and aroma. Apricots are also available preserved so just look for a good quality product i.e local and organic.

2013-12-02 18.14.20 — This can be cooked in a pot on the stove or a casserole dish.

Ingredients:

6 free range chicken thighs diced and coated in coconut flour

1.5 litres of home made chicken stock

4 apricots (seeds removed) and finely chopped.

The green tops of two spring onions (sliced)

1/4 of a small pumpkin diced

1/2 cup organic shredded coconut

ground black pepper and pink rock salt to season

Fresh herbs such as parsley and mint

1/2 a red capsicum diced

4 small radishes sliced.

1/4 cup black chia seeds added near the end of cooking

Optional: 1/2 cup quinoa which has been pre-soaked and rinsed, plus a handful of sliced green beans.

Method:

Brown the flour coated chicken thighs in a pan with some coconut oil and then placed them in the hot pot. Add the rest of the ingredients and let cook throughout the day on a low heat. Add the chia seeds about thirty minutes before serving along with the optional quinoa and green beans. These are optional as some Paleo followers don’t consume them, but l think they are o.k once in a while and will go well with this dish. Another thirty minutes or so and your casserole will be ready to serve. The chia seeds and quinoa will help it to thicken so you can add some more if it is too runny or extra vegetables.

There was a delicious sweetness to this dish from the apricots, pumpkin and coconut which is from all natural ingredients. I hope you enjoy this casserole and share the recipe with your family and friends.

Recipes

Chicken and vegetable cauliflower rice

November 18, 2014 holisticwellnessforlife Leave a comment

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.

2014-09-03 19.02.07 — 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.

2014-07-10 17.49.21 — 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.

2014-09-03 12.26.31 — 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.

2014-06-25 18.38.33 — Wash the raw cauliflower and cut it into pieces that will fit into the food processor.

2014-09-03 12.27.08 — 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.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

Recipes

All healthy chocolate mousse.

October 26, 2014 holisticwellnessforlife Leave a comment

Oh, what a decadent Paleo treat this is! Except it is made from all healthy ingredients and is gluten, dairy and processed sugar free.

2014-07-24 12.37.48 — Chocolate and cherries. A wonderful combination.

The mousse can also be used as part of a fancy dessert such as below where it is on top of a chocolate tart (see recipe in dessert section) and topped with a chocolate ball (see recipe section). The strawberries add so much colour to the dish and l topped it all with some finely sliced Loving Earth Organic Raw Chocolate.

2014-07-03 07.46.49 — Strawberries and chocolate. What a combination!

In this picture l added the mousse to a berry pancake which was made using Buckwheat & Coconut flours, eggs, water, chia seeds and berries.

2014-07-04 08.48.01 — Chocolate and berry pancake.

This mouse will last a few days and is better after it has set in the fridge and even better the next day, although a taste as soon as it is made is definitely advised as it is so delicious!

The ingredients for the mousse are:

2 ripe avocados, peeled and stone removed

40g raw organic cacao powder (approximately 1 generous tablespoon)

2 tablespoons raw organic honey

85g medjool dates, pitted & soaked in warm water for 20 minutes, then drained (I usually can’t wait the 20 minutes and just give them a quick soak).

1 teaspoon cinnamon

1 vanilla pod, split lengthways & seeds scraped (I often use organic vanilla essence-1/2 a teaspoon)

Combine all of the ingredients in a food processor and blend until smooth. That’s it. Now taste test!

2014-07-02 16.54.36 — Pure chocolate mousse!

I have called this chocolate mousse extreme because for me this is an extreme taste sensation and indulgence. Living with food intolerances, sensitivities and a limited diet is a daily challenge and a dish like this can brighten up my whole world.

If you have enjoyed this post please share with a friend. I am on Twitter at Holistic Paleo@carolynlgray and Instagram @Holistic_Paleo. Thanks Carolyn

I can advise you on all of your dietary needs. I am available for online consultations and my focus is Paleo nutrition and how to achieve your nutritional and life goals.

Online shopping:

coconut majic — My favourite cooking oil

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Recipes

The perfect bunless Paleo burger

October 26, 2014 holisticwellnessforlife 1 Comment

This burger is extremely simple to make with the hardest part balancing the ingredients on top of each other. I used free range chicken for the burger but the meat can easily be substituted for grass fed beef as one example.

The burger is quickly made in the food processor and everything else that goes on top is up to you. I topped this burger with a poached egg that still had a soft centre which added some moisture to the dish. On top of that were cucumber slices, grated carrot, tomato and spinach leaves. I surrounded the burger with more spinach leaves, raw cashew nuts and sliced avocado.

I used frozen chicken breasts that had thawed slightly which meant the burgers were very cold and they held together well. If you use fresh chicken place the burgers in the fridge for about 30 minutes before cooking.

Burger Ingredients:

2 Free Range or organic chicken breasts

One handful of flat leaf parsley

2 small bunches bok choy (or 1 large bunch)

1/4 of a red capsicum diced roughly

1 spring onion green top sliced roughly

Seasoning: I used 1/4 teaspoon each of cumin and cinnamon plus a pinch of pink rock salt and black pepper

Place all of the burger ingredients in the food processor and blend.

2014-10-25 18.49.52 — An even consistency.

I used an electric frypan to cook the burgers and about 1 tablespoon of coconut oil. You could also cook them in the oven. Form the mix into patties the size you require. I made smaller ones for the children and larger ones for the adults. Place into the heated pan and cook until golden on both sides. Because the burgers were quite thick l used the lid on my pan and that helped them to cook through.

While the burgers are cooking prepare the salad ingredients and poach the eggs just before serving. The whole meal can be quickly assembled and eaten straight away.

2014-10-25 19.15.12 — The burgers are ready!

2014-10-26 14.03.06 — Leftover burgers for lunch the next day.

These burgers are very moist and tasty, providing a wonderful base for whatever ingredients you choose to add and sweet potato chips would be lovely with this meal.

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Recipes

Coconut and cinnamon balls with Rainbow Superfood Blend

October 25, 2014 holisticwellnessforlife Leave a comment

These tasty raw snacks have the most delicious sweet flavour and are packed with goodness. They are Paleo, gluten, dairy and processed sugar free and filled with nutritious ingredients.

2014-10-25 15.01.41 — Power packed snack.

These are the simplest balls to make and taste testing the mixture is part of the fun. You need a food processor to make these as there is quite a lot of blending required. The method is so simple with all ingredients placed into the food processor and blended until an even consistency.

2014-10-25 14.06.19 — Just minutes to make with a food processor.

Ingredients:(everything organic if possible). This recipe makes approximately 12 balls.

1 cup of raw activated nuts (l used almonds and brazil nuts)

3 tablespoons sesame seeds

2 tablespoons coconut flakes

1 teaspoon cinnamon

4 large medjool dates (seeds removed)

3 generous tablespoons coconut oil

1 level tablespoon of a superfood powder (I used Loving Earth Rainbow SuperFood blend)

Use a spoon to scoop a small amount of mixture out of the food processor and using your hands shape into a small ball. Cover in extra sesame seeds.

2014-10-25 14.09.38 — Ready to be covered in sesame seeds.

2014-10-25 14.15.07 — Looking good at this stage. A taste test here is highly appropriate.

Place the finished balls on a plate and place in the fridge for a couple of hours to firm up.

2014-10-25 14.57.45 — A delightful Paleo snack.

As this mix makes a small quantity of balls you could keep them in the fridge for a few days and eat as desired. Alternatively you can freeze them especially if you are doubling the recipe. You can experiment with different types of superfood powders such as spirulina or acai berry or add some raw cacao for a chocolate flavour.

The Loving Earth Rainbow SuperFood Blend is in a 150g jar and cost me $45 from the health food shop. The ingredients are raw organic macqui, raw organic acai, wildcrafted gubinge, raw organic camu camu, organic spirulina and organic wheatgrass. I like adding it to raw recipes as heating it too much can impact the nutrient content.

Recipes

Paleo grass fed beef ribs

October 23, 2014 holisticwellnessforlife Leave a comment

Falling off the bone with a delectable stickiness and sweet flavour. These ribs are all natural, healthy and a family favourite.

2014-10-17 18.20.49 — Sticky, tasty and nutritious!

The main ingredient is the grass fed beef ribs. It is important to use the best meat possible and this will involve searching your area for a butcher who sells locally grown grass fed meat.

2014-10-22 17.05.23 — Wash your ribs in filtered water in preparation for cooking.

Make a marinade using a tablespoon each of coconut oil, coconut sugar and honey. Place in a saucepan and heat gently on the stove.

2014-10-22 17.05.27 — Melt the marinade ingredients gently on the stove.

Place the ribs in a bowl and mix the marinade through so they are all coated.

2014-10-22 17.07.36 — Coated and ready for baking

Place the ribs into a baking tray. Season with pink rock salt and black pepper.

2014-10-22 17.08.32 — I used a metal tray and didn’t use baking paper.

Cover with aluminium foil and bake in a pre-heated 180 degree celsius oven for approximately 2 hours.

2014-10-17 16.27.54 — There will be a lovely aroma in your home as these ribs cook.

Serve the ribs with your favourite vegetables or salad.

2014-10-22 19.24.36 — Ribs with roasted swede, sweet potato, carrot and beetroot.

The longer you cook these ribs the more tender and tasty they become. The marinade is a feature and the cooking time allows for a wonderful stickiness to develop using all natural ingredients.

You can follow me daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life. For people in Melbourne l have started a local group for those following the Paleo/Primal lifestyle. It is called Primal BluePrint Bayside Melbourne. Anyone can like the page which is where l will share articles and information rather than recipes.

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Recipes, Wellness

All natural chilli dipping sauce

October 11, 2014 holisticwellnessforlife Leave a comment

A tangy and sweet sauce that is versatile and can be used as a dipping sauce or as part of a main meal. The natural ingredients give it a lovely flavour and the sauce is quick to make and will last a few days in the fridge.

2014-08-20 19.18.25 — Not too spicy, refreshing, tangy and best of all made with nourishing ingredients.

This sauce is a breath of fresh air for people like myself living gluten free and who are sensitive to most things in a bottle or package. It is a recipe taken from the Gawler Foundation Cook Book ‘eat well: be well’ which is a book l have reviewed and can highly recommend, especially if you require a healing diet.

2014-06-15 17.16.52 — Amazing ingredients!

Gather together the ingredients shown above:

3/4 cup Organic Apple Cider Vinegar which l keep in the fridge.

1/2 cup Raw organic Honey (any honey is fine but l like this one)

1/8 teaspoon dried chilli flakes or 1/ fresh chilli finely diced (I used the dried chilli and used the smallest amount which l cut finely with a knife. The amount added will vary for each person).

5cm piece fresh ginger (grated)

1 small red capsicum or 1/2 a largish one (Finely diced. I did this in the food processor)

1 spring onion finely chopped (I only use the green tops due to a food sensitivity)

Method:

In a small saucepan bring the honey and vinegar to the boil, then add the chilli and let the sauce simmer for 20 minutes.

Place the red capsicum in a bowl and squeeze the grated ginger so the juice falls on top of the capsicum. Give it a gentle mix.

The original recipe now says to pour the honey mixture over the capsicum mix and let it cool and then add the spring onion, but l did something different here. I let the honey mix cool first and then poured it over the capsicum as l wanted the capsicum to remain raw and then added the spring onion, so up to you as to which method you choose.

2014-06-16 13.26.29 — Lunchtime healthy salad. I drizzled the chilli sauce over the salad. It was a taste sensation!

This is a very versatile sauce and really easy to make as long as you have the ingredients on hand. Adding flavour to a meal can be a challenge when you have food intolerances or sensitivities and this sauce definately adds some brightness and flavour to those of us living on a restricted diet.

I am now available for online nutrition and wellness consultations. My approach is Paleo orientated and l also offer wellness and life coaching. For more details see https://holisticwellnessforlife.com/contact-details/my-approach/

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Recipes

Beetroot, Cauliflower and Fennel soup

September 23, 2014 holisticwellnessforlife Leave a comment

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.

2014-09-21 19.51.11 — 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.

2014-09-20 16.38.05 — 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.

2014-09-20 17.34.32 — 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.

2014-09-20 17.38.12 — 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.

2014-09-20 19.02.38 — Served with baked salmon. Just after cooking the soup was very reddish but went a bit pinker on the second day.

You can follow me daily on Instagram at holistic_paleo.

Recipes, Wellness

Mini quiche: A meal or a snack!

September 17, 2014 holisticwellnessforlife Leave a comment

Bake a batch of mini quiche and discover how delicious they are! Fantastic for the whole family.

2014-08-30 11.47.16 — A small quiche can be part of a meal or a great snack.

The basic ingredient of the mini quiche is eggs (preferably free range or organic). What you add to the mix is entirely up to your preferences. This could include seeds, nuts, vegetables, cheese and seasonings as examples.

Broccoli quiche:

Mix in a bowl eggs, grated carrot, spring onion green tops, parsley, a meat such as tuna (optional), pink rock salt and black pepper. Grease the pan very well or use patty pans. Pour the mixture into each hole in the pan and place a piece of raw broccoli in the centre of each. Cook in a 200 degree celsius oven until firm and golden.

2014-08-30 11.21.16 — These muffins are poured directly into the pan. Ensure you grease it well.

2014-08-30 11.40.34 — Nice and golden,. Use a knife to cut around the edges and gently pull out.

Egg and bacon quiche are delicious straight out of the oven.

Place a strip of bacon into the greased tray and crack an egg into each hole. Season with pink rock salt and black pepper.

2014-07-01 18.55.08 — These simple egg and bacon snacks are so easy to make and the bacon makes them easy to lift out of the pan.

2014-07-01 19.14.24 — Cook until the eggs are just cooked

2014-07-01 19.18.37 — Fantastic served with vegetables

Mini quiche are also a great snack and lunch box filler. Have the leftovers the next day with a salad for lunch or grab one for morning tea. Alternatively enjoy the quiche the next night by gently reheating in the oven and serving with a delicious salad or roast vegetables.

2014-08-31 12.03.28 — Small broccoli quiche with a beetroot spiral salad, sweet potato chips and bacon. Quite a combination.

I hope you have enjoyed this post. You can follow me daily on Instagram at holistic_paleo

Recipes

Home made chicken stock

September 14, 2014 holisticwellnessforlife Leave a comment

Home made stock is so handy and can be used as a base in dishes such as soups, casseroles, sauces or as a broth. It is extremely nutritious and adds a lovely flavour to your cooking.

2014-09-14 16.13.03 — A clear and beautiful stock.

When l had a colonoscopy recently l strained it through a muslin cloth and had it before the procedure and it helped me get through the fasting period.

IMG_20131013_161554 — Here it is as a broth with garlic and parsley.

It freezes very well and if you put it in lots of small containers is easy to add to your favourite dishes. Alternatively freeze it in a couple of larger containers and use it as a base for a soup or casserole.

2014-08-07 13.34.00 - Copy (4) — A lovely vegetable soup.

To make the stock start off with a good quality organic or free range chicken which you can cook using your favourite method. I usually roast mine and have a meal or two with it then use the leftover bones, meat and skin to make the stock.

2014-05-28 14.06.39 — A delicious roasted chicken

Place the chicken carcass, left over meat and skin in a large stainless steel pot and cover with cold filtered water.

2013-10-13 15.37.05 — Put all the leftovers in the pot and cover with filtered water. Don’t use tap water if you can avoid it.

Add the following to the pot:

1 onion or spring onion chopped up

2 or 3 celery sticks chopped into a few pieces

2 medium sized carrots chopped up

Several bay leaves

A small dash of organic apple cider vinegar

A few black peppercorns

2014-07-15 16.58.15 — Everything is in the pot now.

Put the lid on and bring to the boil. Let the pot simmer most of the day and overnight if you can. When it has cooled slightly strain into a large pot or bowl.