Tag Archives: wellbeing

Turkey bone broth

A flavour taste sensation filled with so many wonderful nourishing nutrients and making use of ingredients that usually go to waste.

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An amazing turkey bone broth with pan fried sweet potato noodles. It was completely delicious.

Bone broth is nutrient dense and extremely healing for the digestive system. In addition to this it is filled with an incredible flavour that can be enjoyed on its own as a drink or used in your favourite meals.

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This is a beautiful beef and vegetable casserole where l added about 1 litre of turkey stock to create an amazing flavour. 

To make the stock you need to have the remainders of the turkey after you have cooked it and enjoyed a lovely meal.

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Cook your turkey and enjoy a delicious meal saving the leftover meat, skin and bone for your broth.

To make the broth place your turkey leftovers in a big pot and fill it 3/4 of the way with filtered water. Add to the pot 1/4 cup of organic apple cider vinegar, a few peppercorns, onion, 1/2 teaspoon sea salt, a few bay leaves and an assortment of vegetables such as celery ends or carrots.

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Everything is in the pot. 

It is hard to go wrong and the actual quantity of each ingredient doesn’t have to be exact. The apple cider vinegar is important though as it helps to leach the minerals and nutrients from the bones.

Bring the broth to the boil and then let simmer with the lid on for around 24 hours. The house will smell lovely.

When the broth is cool strain it to so you are left with a clear liquid. Let it cool in the fridge and then skim the fat and solids off the top. The broth is now ready to use or can be frozen.

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This broth is so precious. Try to always have a broth of some kind in your fridge or freezer.

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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.

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

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

You can follow me daily on Instagram at holistic_paleo

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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.

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.

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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.

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

Cauliflower rice: A healthy alternative

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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A beautiful fresh cauliflower.

Why would you want to eat cauliflower rice when you can eat actual rice!

Following the Paleo diet does mean that grains in general are excluded from the diet as they contain a nutritional profile that we are not genetically designed for which can wreak havoc on our digestive systems and overall health. For me the main reasons why cauliflower rice is a better choice than white or brown rice focus on: 1/Gut health -for those of us with issues such as a leaky gut, vitamin and mineral deficiencies, irritable bowel syndrome and food intolerances, 2/Nutrition-more readily available nutrients and no anti-nutrients, 3/Weight management-lower in kilojoules, 4/Balancing blood sugar levels-rice is a very concentrated form of carbohydrate.

Cauliflower is an amazingly nutritious vegetable that is low in fat and carbohydrates and has some wonderful vitamins and minerals such as Vitamin C and the B complex vitamins which can help to keep you healthy, protect against certain cancers, boost your immune system as well as lots of wonderful minerals such as manganese, copper, iron, calcium and potassium.

Cauliflower has a glycaemic index (GI) of just 15 making it a very low GI food which helps to slow down its digestion and maintain healthy blood sugar levels. The GI is from 1 to 100 and white rice is on the high end of the scale with a GI of 65 and brown rice slightly lower at 55. Rice, especially white rice is a high starch food and will break down and covert to glucose very quickly in the body causing blood sugar peaks unless it is used immediately as an energy source as for example in very active people. For everyone else this can be a problem as the body needs to deal with the influx of glucose into the bloodstream.

Brown rice has an outer casing of bran and husk which takes longer to break down but this can in itself cause problems in the digestive tract as the brown rice is hard to digest and irritating to the gut lining. The outer layer of the brown rice contains anti-nutrients called phytates and lectins which bind to minerals such as copper, zinc, iron, magnesium and calcium so that they are unable to be absorbed. This can therefore reduce the nutritional value of the brown rice and impact the absorption of other nutrients being consumed.

Cauliflower is also lower in kilojoules than rice, with one cup of cauliflower having just 104 kilojoules compared to one cup of cooked rice which has 804 kilojoules. Cauliflower is also much quicker to cook than rice, especially brown rice and is very versatile in how it can be used.

All of the reasons l have discussed are important to me as my health issues are centered around my gut health and issues regarding malabsorption of nutrients. Cauliflower rice is a good choice for me as a healing diet is one which enhances health and wellbeing and over the past two years l have slowly been adapting my diet to support my wellness goals. I take a lot of nutritional supplements daily as well which are very costly and l do not want to be eating any foods which would impact the absorption of these vital nutrients.

How to make cauliflower rice!

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor.

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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. The rice is now ready to use in your favourite dishes.

The cauliflower rice can now be added to a pan and lightly cooked such as in a stir fry.

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Place fresh vegetables into the pan with the cauliflower rice. The whole dish will be ready in minutes.

The cauliflower will soak up any spices that are added and change colour.

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Add spices to the pan such as cumin and tumeric and watch the rice change colour.

Another method is to steam the cauliflower pieces first and them process them in the food processor and then you can have it plain or just give it a quick cook in the pan with the fresh ingredients.

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The cauliflower is in the steamer. It can also be mashed with a fork using this method if you don’t have a food processor.

Some lovely colours can be created with the cauliflower as it soaks up the juices and spices. Below is a dish l cooked with the first photo showing the raw ingredients and then the development of the colour once the dish is cooked in the second photo.

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The uncooked cauliflower with the raw vegetables including beetroot

 

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A beautiful colour has developed from the combination of the tumeric and beetroot.

Sometimes the cost of cauliflowers can be quite high but when in season this cruciferous vegetable can be purchased very cheaply which is a good time to experiment with this dish. It is very easy to use a whole cauliflower if you are making enough for the family, or if you want to take some for lunch the next day. The smell of just cooked cauliflower is so delicious, and this is especially true when steaming it. I hope that you give the cauliflower rice a try and think about whether rice as a staple food in your life is a good idea, or that maybe it is a sometimes food and best eaten with lots of healthy vegetables as part of a balanced meal.

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

Wake me up, morning juice!

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Sweet, tangy, invigorating, stimulating, nutritious, alive, enticing and smooth.

Take the juicer out of the cupboard, borrow one or buy one and put making a juice on top of your list of things to do this weekend!

Which juicer to buy is another blog which l have already done, but whether it is a centrifugal juicer or a cold pressed juicer, you can make a delicious refreshing and nutritious juice that will liven up your day. You can experiment with ingredients and use whatever suits. Don’t be afraid to add in vegetables such as beetroot, cos lettuce, spinach, kale, sweet potato or broccoli. You can make this a fun activity to share with family members or challenge yourself to try new and interesting flavours. Juices can literally be the colours of the rainbow!

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The first step in making a juice is to get all of your ingredients ready. If you have a centrifugal juicer then it is a matter of washing them, peeling and a bit of chopping. A cold pressed juicer required more preparation, but it is very good for leafy greens and retains more nutrients.

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This morning’s juice: Cos lettuce, 1/2 lemon, small piece pineapple, one green apple, mint and 4 carrots.

Have all the fruit and vegetables ready to go!

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Mix up the soft and hard ingredients and process the greens first.

The pulp is most of the fibre from the fruit. You could compost it or use it for some baking.

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Once your juice is finished it is time to wash your machine parts. Don’t wait until you have finished your juice as this is a job that needs to be done as soon as possible. The filter is a delicate piece of equipment in any juicer and can become blocked. Clean this first with warm water and the little brush that comes with the juicer.

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Lay all the clean pieces on a t-towel to dry.

I find it hard to just make enough juice for one person and usually have some to share. This morning’s juice was very sweet and just what l needed for an early start to the day. One glass of a sweet juice is enough for me and l would have it with a protein to balance my blood sugar levels and for me this will be my morning healthy pancake.

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The main thing is to enjoy your juicing. If you put too much fruit in it and find it doesn’t agree with you, then add in some more greens or other vegetables. Everyone’s taste buds are different. Try adding ginger or herbs to the mix and see how wonderful the flavours can be. This is a way to get the whole family involved and living a healthier life.

If you have enjoyed this post please share with a friend. I also share daily recipes and wellness tips on Twitter, Instagram and Facebook. Thanks Carolyn