Tag Archives: 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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Creamy broccoli soup

A hearty soup with loads of personality!

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A delightfully flavoursome and creamy soup.

When l told my family we were having broccoli soup for dinner they did not look happy. There fears melted away when they took their first sip of this lovely filling soup. Healthy vegetables are combined with a nutritious stock to create a comforting and mild flavoured soup.

Ingredients:

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The vegetables are washed and chopped and are in the saucepan with macadamia oil, pink rock salt and black pepper.

2 long sticks of celery

1 head of broccoli

1 good sized brown onion

1 medium sized red sweet potato (white flesh)

pink rock salt and black pepper (season to taste)

2 generous cups of home made chicken stock (recipe on website)

Wash and chop all of the vegetables and place in a saucepan. Coat the vegetables with a small amount of your favourite oil (I used macadamia oil), and a small amount of seasoning depending on your tastes. Brown the veggies on low heat until just soft. At this stage add the chicken stock and let simmer for at least an hour.

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All the vegetables are breaking down

When the vegetables have softened and are breaking apart, take the pot off the stove and blend the mix with a hand mixer until smooth. Place back on the stove and let cook for another good 30 minutes then serve. If you don’t have a hand mixer you could let it cool and then place in a blender before placing back on the stove.

I roasted a chicken while the soup was cooking and served this with the soup. This added protein to the dish and made it a hearty meal. The addition of the snow pea sprouts was a lovely garnish, both for its refreshing flavour and bright green colour.

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A very creamy soup with a subtle flavour combination

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Silverbeet pesto

Pesto is incredibly versatile and can provide both colour and flavour to your meals. This silverbeet based pesto is vibrant in both colour and flavour and is free of gluten, dairy and sugar. 

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Baked salmon on a bed of silverbeet pesto with rosemary sweet potato chips.

Most pesto’s have lots of garlic in them but l haven’t put any in this recipe as l react badly to it, but if you love garlic add a clove or two.

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Add some sparkle to a meal with this delightful pesto!

Ingredients:

Three large silverbeet leaves

A handful of fresh flat leaf parsley

1/4 cup extra virgin olive oil (use more or less depending on the consistency you want)

1 dessertspoon organic apple cider vinegar.

1/2 cup raw cashews

Juice of a small lime or 1/2 a large lime (or all of it if you love lime)

Spring onion green tops( 1 or 2 pieces chopped depending on their size)

Pink rock salt and black pepper (season to taste)

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The ingredients plus organic apple cider vinegar and spring onion green tops (which are low FODMAP)

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My favourite Apple Cider Vinegar. The one you buy at the supermarket tastes nothing like this amazing product.

Give it all a whiz in the food processor until well chopped and blended. Have a taste and see if any adjustments need to be made such as more oil or seasonings. I served it with both hot and cold meals and it was so delicious and added a real zing to the meal.

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A salad in a cup with layers of silverbeet pesto on the bottom, then pumpkin seeds, tomato, tuna and chopped snow pea sprouts.

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Mini quiche: A meal or a snack!

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

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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.

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These muffins are poured directly into the pan. Ensure you grease it well.

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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.

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These simple egg and bacon snacks are so easy to make and the bacon makes them easy to lift out of the pan.

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Cook until the eggs are just cooked

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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.

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Small broccoli quiche with a beetroot spiral salad, sweet potato chips and bacon. Quite a combination.

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Golden rissoles with a colourful mash

A healthy twist on some old favourites in a recipe which is gluten, dairy and processed sugar-free. There are so many wonderful ingredients in this meal and the cooking methods of almost dry baking and steaming are very healthy and help to retain the nutrients in the food. I have used quinoa flakes in this recipe and if you are a strict Paleo follower you can leave them out, but l don’t mind having them now and again.

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There is so much goodness in this meal.

These golden rissoles were so crunchy and delicious. I made them early in the day and had them ready on the tray so that when dinner time came l just had to place them in the oven and steam the vegetables for the mash. I didn’t coat the rissoles in anything such as a flour before baking as is normally the custom and just drizzled a tiny amount of olive oil on them. They turned the most beautiful golden colour when cooked and had a delightful flavour from the spices, herbs, nuts, seeds and vegetables. The mixed vegetable mash is a new favourite of mine and had some crunch from the addition of pumpkin seeds and a lovely spicy taste as well.

Golden rissoles:

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The processed mixture should look like this. It sticks together well, but isn’t overly wet or dry.

Feel free to add or delete any ingredients that you don’t have as rissoles are very flexible in what can be used in the mix. You can also make them spicier or use more meat than l have depending on your tastes. This particular mixture was amazing in that it stuck together, and when cooking, the rissoles held their shape and didn’t split in half or have bits breaking off which is often the case with rissoles, especially ones that don’t have a lot of meat in them. The spices used in this recipe are all the dry ground versions and try to use organic versions if you have them. I also used activated almonds which are quite moist, and if you use raw almonds you may need to add another egg to compensate.

Place the following into the food processor (this mixture made 12 rissoles)

1 washed and roughly chopped free range chicken breast

1/4 teaspoon organic curry powder

1/4 teaspoon turmeric

1/4 teaspoon cumin

1/4 teaspoon ginger

A pinch of paprika

1/4 teaspoon pink rock salt

1/4 teaspoon black pepper

2 finely grated carrots

1/2 cup flat leaf parsley

1/4 cup quinoa flakes

1 tablespoon black chia seeds

2 free range eggs

2 spring onions roughly chopped (I don’t use the white parts)

1 cup of activated almonds.

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The mixture was just sticky on my hands, but l was able to roll each rissole easily.

Once the mixture is processed, form into small balls using your hands and flatten slightly as you place them on a tray lined with baking paper.

Drizzle a tiny amount of olive oil onto each rissole and cover the whole tray with Aluminium foil. I let mine set in the fridge for a few hours and this may have contributed to them staying in shape so well. Place in a pre-heated 200 degree celsius oven until the tops look golden, then turn over and give them a few more minutes.

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These will be amazing cold the next day.

Making the vegetable mash:

While the rissoles were in the oven cooking l steamed the vegetables for the mash. Into the steamer l placed roughly diced sweet potato (1 medium), beetroot (1/2 of one large or a whole small one) and carrots (2 medium carrots). Steam the vegetables until just done to preserve nutrients and them place into the food processor with a cup of activated pumpkin seeds, pink rock salt, black pepper, 1/4 teaspoon organic cinnamon and 1/4 teaspoon organic curry powder (or similar). Process until it all looks blended but not smooth as this is a rustic mash with lots of texture.

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I served the meal with steamed brussel sprouts but you could have any vegetable on the side. The green is a nice contrast to the colours in the mash though.

This is a lovely family meal and l love it when there are left overs for the next day. I used to always think a mash had to be potato and then on the Paleo diet l switched to sweet potato mash, and now l just think the possibilities are endless and that l can have a rainbow of vegetable mash!

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The omelette: A meal you can always count on

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Quick to cook, healthy and simple.

The omelette has become the meal l use when l need to make something quick for lunch, or we have arrived home late from sports training and l haven’t organised dinner. It is so easy to individualise an omelette as they can be filled with ingredients which each family member likes, or you can have it plain just as my young son does. I buy some nice free range eggs and keep them in the fridge. We go through a lot of eggs in our home so l don’t need to check the use by dates, but l always rotate the boxes of eggs in the fridge so l am using my oldest ones first. I like to fill my omelettes with lots of fresh ingredients such as spinach, snow peas, grated carrot, tomato and a meat of some kind which is usually free range chicken, tuna or salmon. I often add some pumpkin or chia seeds for added crunch and when cooked will sprinkle some Kapai Puku seed mix over the top.

When l make my omelettes l place some extra virgin olive oil into a hot pan and pour the beaten eggs into it. I like to use a small pan so that the omelette is as big as the pan as this gives a nice shape. If l use a big pan l give the pan a bit of a lift as the egg spreads to try and get a nice shape. As the egg is cooking l add the ingredients to half of the egg with foods such as spinach added last as l don’t want it to cook very much. When the egg looks cooked and firm l use a spatula to lift the plain side of the egg over the filling and press the top with the spatula. I let it cook for about another minute and then carefully lift with the spatula and place on a plate. I can quickly cook the five omelettes required to feed my family if l have all of the ingredients prepared before l start cooking. Omelettes can be eaten at any time of the day and can be added to with a nice salad or steamed vegetables. I don’t eat dairy but if you do, cheese can also be added to the omelette. It can be seasoned with some nice sea salt and ground black pepper. Enjoy!

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