Tag Archives: Recipes

Home made chicken stock

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. 

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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.

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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.

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A lovely vegetable soup.
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Apricot chicken (The recipe is in the main meal section)

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.

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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.

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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

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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.

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This part is a bit tricky.
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It is so golden and looks delicious.

Carefully pour into the storage containers. I usually freeze most of it and keep a small amount in the fridge for use during the week.

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This size is handy to add to smaller meals
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This size container is good as a base for a soup or casserole.

Some of the stock can be used straight away to make a delicious soup.

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Vegetables prepared for the soup
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Cooking nicely and the smell in the house will be lovely.
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A delicious home made soup.

Do yourself a favour and make your own stock. It is very quick to make and the taste is sensational.

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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.

Here is a link to a great online book store where you can purchase some Paleo and wellness books.

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Just click on the logo to see some great books.

Sweet and crunchy salad

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There was quite a lot of work in this salad but it was delicious and got rave reviews from normally fussy family members. The roasted pumpkin and beetroot provide a natural sweetness to the dish, while the crunchiness of the cucumber and snow peas is a good contrast in texture.

Ingredients:

One quarter of a small pumpkin chopped into small pieces

Two whole beetroots chopped into small pieces (they will shrink in the oven)

One and a half cups of chickpeas (soaked and boiled)

One small lebanese cucumber or similar diced (I washed mine well and left the skin on)

One cup of washed and sliced snow peas

One carrot washed and diced/sliced

One quarter of  a cup of pepitas (Pumpkin seeds)

One quarter of a cup of sunflower seeds

Sea Salt

Ground black pepper

The Juice of half a lemon (use a whole lemon if it is small)

Two pieces of spring onion (just the green tops chopped or use the white bits as well if you can tolerate them)

Extra virgin olive oil

Organic Apple Cider Vinegar

Fresh mint (plus any other fresh herbs you have)

Method:

The first step is to prepare the chick peas which need to be soaked overnight in water and a small amount of sea salt. Rinse, then boil for around thirty minutes or until soft. Place in the fridge to cool.

The next task is to cook the pumpkin and beetroot. Place the chopped up vegetables on trays lined with baking paper and drizzle with Extra Virgin Olive Oil and sprinkle with sea salt and ground black pepper. Place in a hot oven (around 200 degrees Celsius) until nice and golden. Transfer to a bowl and place in the fridge to cool.

Choose a nice bowl from your cupboard to place your salad in. I like to place this on the table with salad servers and let people serve them self. Place the chickpeas, vegetables, seeds and herbs in the bowl and mix. Add a sprinkle of sea salt and ground black pepper, the lemon juice, and a drizzle of Extra Virgin Olive Oil and a few splashes of Organic Apple Cider Vinegar. Mix it all up with a spoon. Have a taste and add more of the dressings to suit you.  Place covered in the fridge until required. I served the salad topped with Kapai Puku and accompanied with free range roasted chicken and it was really lovely (see picture above). Enjoy!

Organic Coconut oil

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Coconut oil is a must have item in your pantry and can be included in small amounts in your diet each day. The only oils l use in my diet are cold flax oil, extra virgin olive oil and organic coconut oil. These are examples of brands of coconut oil that are available. I have seen many similar ones like the one on the left in the glass jar in the supermarket, health food shops and pharmacies. I bought this one locally for around $6 but most are approximately $10 for a similar size jar. I use a small amount when cooking with the non stick fry pan or when roasting foods in the oven. It adds a lovely flavour to the food. If you are a serious user of coconut oil then the 1.4 Litre tub is an amazing product which l buy online from iherb. It is around $35 for the huge tub which will last a few months. This coconut oil is so creamy and smells delicious. I use this one in my baking such as in chocolate chip cookies and cakes. The one with the blue label is my most recent purchase and comes in a glass jar that l will be able to use in my pantry when it is empty. As soon as the lid is opened the most delicious smell emerges. I purchased it online from Bulk Wholefoods for around $25. Some people eat a spoon of coconut oil straight out of the jar but l am not at that stage just yet!

Mixed Berry smoothie

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This is really delicious any time of the day. I love smoothies and have only recently started eating the frozen berries and they add a wonderful crunchy coolness!

Ingredients:

Spinach or kale chopped roughly

Half a green apple with the skin on or a whole small one

One small just ripe banana peeled and broken into smallish pieces

Black chia seeds (one tablespoon)

Frozen mixed berries (1 cup)

Filtered water (1 cup)

Method:

Place it all in the blender and blend until smooth.

I eat mine with a spoon because l like them to be nice and thick, but you can add more water if you want it thinner.

Pour into two glasses and enjoy.

Chicken broth with garlic and parsley

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If you are feeling under the weather or need a pick me up then this is the answer. My eighty plus year old uncle recently shared the secret to his longevity as being the regular consumption of this delicious broth, so l decided to have a go at making it and it is amazing!

First off l bought a really good quality organic chicken which l cooked and used for a couple of meals. With the leftover carcass make a delicious chicken stock. If you haven’t done it before then this is what to do:

Place the chicken carcass in a large stainless steel pot and cover with cold water. Add the following to the pot:

1 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 white vinegar

A couple of pinches of black peppercorns

Put the lid on and bring to the boil. Let the pot simmer most of the day. Strain so just the liquid is left. I used a stainless steel sieve and carefully poured the hot liquid into a big heat proof container (or use another saucepan).

To make the soup smash a section of garlic and place in a bowl. Use a ladle to fill the bowl with soup and watch as the garlic infuses into the soup. The smell is amazing. Place some roughly chopped flat leaf parsley into the bowl. Serve.

Note: This recipe makes several litres of stock. This can be placed into small containers and frozen for later use. Alternatively divide the stock into two and place the first half in the fridge/freezer and with the second half put it back on the stove and add extra vegetables such as pumpkin, celery, carrot and cauliflower to make a yummy chicken and vegetable soup.

Red quinoa tabouli

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This is very delicious and as it is made with quinoa is gluten free! I have never had red quinoa before but was feeling adventurous and it tastes really good.

Mix all of the following ingredients together, place in a nice bowl, cover with cling wrap and let cool in the fridge for a few hours before serving.

Ingredients:

1 1/2 cups cooked red quinoa (cooled)

Juice of one lemon (ideally fresh)

1/4 cup extra virgin olive oil

1 cup of roughly chopped fresh parsley

1/4 cup of roughly chopped fresh mint

1 lebanese cucumber diced (or 1/2 a continental cucumber)

6 small roma tomatoes (or a couple of larger ones) diced.

1/2 teaspoon ground cumin

If you can tolerate shallots then add a few chopped up depending on your tastes.