Tag Archives: paleo cooking

Market fresh baked tuna

Fresh tuna gently pan fried and baked in the oven. A light meat that can be teamed with a salad or vegetables with the key to the flavour and texture being in the cooking. It is  different to the canned tuna and has a flavour quite similar to chicken. Most of my family don’t normally eat fish but they do love this home cooked tuna that is bought fresh from the local wholesale markets. 

Ensure you purchase a lovely fresh piece of tuna. This piece will serve 3 or 4 people depending on serving size. I like to serving size small and fill the rest of the plate with baked vegetables and fresh salad.

Place your washed tuna into a hot pan that has a drizzle of olive oil in it. Sprinkle the top of the tuna with sea salt and black pepper. Let the tuna sizzle for just a couple of minutes and then turn over and cook the second side for the same amount of time.

Now place the tuna into an oven dish and cook uncovered in a 180 degree celsius oven for 10 to 15 minutes. It will depend on the oven you have and once you have cooked the tuna for the first time you will know how long to cook it for. Remove the tuna from the oven and place on a lovely serving plate or board. Slice the tuna gently as in the picture above and let it sit for 5 minutes as it just finishes cooking. It should be quite pink in the middle when it is removed from the oven and then when it is rested and ready to be served it will just have a small amount of pink in the centre.

I hope you enjoy this lovely dish. We have it only about once a month and it is a real treat for everyone.

This is a lovely fresh coleslaw that you could serve with the tuna.

These are examples of delicious vegetable dishes that would go nicely with the freshly cooked tuna.

Roasted pumpkin and greens puree

Are you living the gluten free life and looking for a healthy way to add flavour to your home cooked meals? This sauce is so delicious and easy to make. Consisting of natural and clean ingredients it will enhance your whole food ingredients and nourish you with a food as medicine approach.

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Ingredients:

Fresh pumpkin (I use 1/4 of a softer pumpkin in season so it was really sweet).

Bone broth (Home made is best from grass fed bones. I used a beef one but a chicken base would be ideal as well) (1 cup)

Spring onion green tops (1/4 cup)

1 cup of fresh rocket. This will add a peppery flavour.

1/2 cup chopped flat leaf parsley.

Sea salt and black pepper to taste.

Method:

Take the skin off the pumpkin and roast. When it is nice and soft remove from the oven and place into a high speed blender with the rest of the ingredients. Blend well & serve.

That is it! The sauce will still be warm from the heat in the pumpkin.

If you have it a second night then gently warm in a saucepan. Please do not microwave any of your food.

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As you can see from the picture above l have lathered this sauce over steamed brussel sprouts. It was magic!

Chocolate Souffle

A soft rich chocolate delight! Dig your spoon into this gluten and dairy free treat and enjoy every mouthful. Quick and easy to make using all natural ingredients and a beautiful recipe for chocolate lovers.

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Soft and delicious!

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The flaked almonds are a nice touch

This recipe makes four individual serves in largish ramekins (greased with coconut oil).

Ingredients: 

4 free range eggs

1 tablespoon raw organic cacao

1/2 teaspoon baking soda

1/4 cup organic maple syrup (use rice malt syrup for less sweetness and fructose)

1/2 cup organic coconut oil (soft)

1 cup blanched almond meal

1/3 cup organic coconut flour

1/2 teaspoon organic vanilla essence

1/2 cup filtered water

Method:

Place all ingredients into a mixing bowl and mix. If the coconut oil isn’t quite a liquid then gently melt on the stove in a saucepan. For an extra dose of chocolate you could add some chopped raw organic dark chocolate pieces at this step.

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The ramekins are greased with coconut oil. These are quite large and you could use ones that are half the size.

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Place spoonfuls of the mixture into the ramekins and sit them on a baking tray.

Place into the oven and bake at 180 degrees celcius until they have risen and are firmish to touch. If you want a souffle which is moist in the middle then remove from the oven when the middle is still moist.

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Straight out of the oven and ready to eat.

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Enjoy every mouthful!

Sometimes a dish like this can really brighten up your day. Straight out of the oven with its incredible aroma and things are already looking better. Let cool and wrap each one in foil. Place into the freezer. When you require one you can let it defrost or just place it straight into the oven. I like to eat it fresh out of the oven and still in the foil. Decadent!

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Nourishing soup

Soup is so warming and most commonly on the Winter menu, but l think it can be included all year round as a lighter meal option. Home made using your lovingly cooked stock or just filtered water as a base, it will provided flavour, nutrition and a calmness to your day as you slowly sip this comforting dish.

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A lovingly made lamb stock based soup. Add some protein with it to boost the caloric and nutritional content. This helps to make it more of a meal.

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I like to make my own stock. I use lamb, chicken or beef bones normally which are good quality. A stock is so easy to make but takes time. I save the bones from the family roast and place them in a pot with filtered water, left over veggies, a dash of apple cider vinegar, peppercorns, onion and bay leaf. I let it cook for a day then strain and it is ready to use.

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The favourite veggies l use to make soup are pumpkin, sweet potato, leek, onion, carrot, fennel and cabbage. It is entirely up to you what combination goes into the pot. A delicious soup can be made without a stock base but it won’t have the same depth of flavour or nutritional content.

I like to keep some soup in the fridge for lunches and then the rest goes into the freezer in small containers. I often take some over to my neighbour as it is lovely to share your cooking. I heat it up in a saucepan as l avoid the microwave oven. I eat it with a soup spoon from a mug or bowl. Often l place some in a thermos and take it on the road when l am out.

Soup is such a versatile option and can be a mini meal, snack or a hearty dish. It is an excellent way to use up leftover veggies and the bones from a roast. It is very economical and good for the budget.

How do you like your soup?

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My favourite soup mug.

Chicken and vegetable casserole

A heart warming dish to help the chills on those wintery days. Chicken thighs have a lovely density to them that works so well in a casserole. Apricot nectar provides a natural sweetness and imagine the joy to all in your home when presented with a home cooked meal at the end of a long day.

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Served here with a gorgeous vegetable stir fry.

Ingredients:

6 free range or organic chicken thighs

1 large onion diced

1/4 cup organic tomato paste

1/4 cup coconut flour

1/2 cup shredded coconut

1 can apricot nectar

1 litre of stock or filtered water.

One handful of flat leaf parsley finely chopped

Sea salt and black pepper to taste

Juice of one lime or lemon.

Veggies to suit your own tastes. I used two celery stalks finely chopped, 2 large carrots diced and 2 cups of chopped green beans.

Method:

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Let this cook for several hours.

Dice the chicken and fry off in a pan with oil (olive oil or coconut oil). When golden add the flour, coconut and tomato paste. Cook for a couple of minutes then add the rest of the ingredients. You can transfer this to a crock pot and place in the oven, use a slow cooker, a pot on the stove, or a fry pan with a lid as l did. Let this simmer for several hours and then serve with your favourite salad or vegetables. It will freeze well and can be eaten for several days if kept in a sealed container in the fridge.

Enjoy!

Have you listened to my Wellness Podcast?

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Baked pumpkin with passionfruit, mint, lime and coconut

A sweet and delicious flavour combination and a lovely addition to any meal. Mint, passionfruit, lime and coconut work well with the pumpkin and as it bakes the flavours gently work together to create a gorgeous sweetness. 2016-06-12 20.04.17

Ingredients:

The quantity you make is completely up to you and the size of a family. This recipe is based on a generous 1/4 of a pumpkin.

Fresh pumpkin (skin removed and chopped into small pieces)

Fresh passionfruit pulp (one whole)

Fresh mint (one small handful washed and finely chopped)

Fresh lime juice (one small)

Coconut oil (one tablespoon for cooking)

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Gather your ingredients

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Place the diced pumpkin, oil, mint, lime juice and passionfruit into a baking dish. I used a glass one so no need to line or grease.

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Baked in the oven until golden and soft. Give a turn over half way through the cooking. Use an oven of around 180 degree celsius and leave uncovered when cooking. It will take approximately 40 minutes to cook but every oven is different.

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Served here with baked lamb chops, veggies and salad.

A gorgeous and sweet vegetable dish which is a lovely addition to any meal. 

Enjoy my wellness podcast! So many amazing interviews with Wellness Advocates and Champions.

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Sweet Potato chips with sesame seeds

One of my favourite vegetables is sweet potato. The sweet part of the title is well deserved because it is literally bursting with natural sweetness that adds a special flavour and colour to your meals. This version of sweet potato chips uses the crunchiness of sesame seeds to create a flavour variation on the traditional chip recipe.

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Yum! Eat on their own or as part of your meal.

Sweet potato is so easy to prepare and cook. I love it baked as the natural sweetness comes out. You can use any size sweet potato for this recipe. Leaving the skin on is a personal choice. If your sweet potato is smooth skinned without black marks or holes l would just wash it and leave the skin on. Sometimes though the skin doesn’t look so nice and l peel the sweet potato in these instances.

Chop your sweet potato into chips that are really long or shorter ones, chunky or thin. It really is up to you. Thinner ones will cook quicker and will have more of a crispy feel to them. Place the chips in a bowl and add a decent dose of seasoning (a good salt and black pepper), drizzle with a decent dose of oil (olive oil or coconut oil) and a generous sprinkle of sesame seeds (don’t be stingy with these). Pre-heat your oven to around 180 degrees celcius. You know your oven the best.

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Place on a baking tray lined with baking paper. Try to spread them out and maybe use two trays if you are making a big batch.

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Bake until they look delicious.

Your kitchen will be smelling lovely right about now! Enjoy!

Why don’t you check out my wellness podcast. Just go to iTunes and search for The Wellness Buzz! Alternatively visit the website at http://www.thewellnessbuzzpodcast.com

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