Recipes

Raw Foods

This week I’m tackling raw foods and I made beetroot the star of the dish!
Beetroot & berry smoothie bowl, juice and raw salad

I Raw foods Are low in calories, high in fiber and can ultimately lead to weightloss, improved skin, Increased energy and a faster metabolism.

Beetroot has many amazing such as :

* Lowers blood pressure

* Improves stamina

* Has anti – cancer properties

*Reduces cholesterol

* Improves skin

I hope you enjoy these raw recipes as much as I did creating them and that they push you in the right direction to try more raw food.

RECIPES

Beetroot Juice

Ingredients :
* 1 Large green Apple
* 2 carrots
* 1 cup strawberries
* 1 Tbsp ginger paste
* 1 clemengold
* 1 beetroot uncooked

Directions:
* Wash all ingredients
* Chop all fruits and vegetables
* Put everything through juicer

 

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Raw beetroot spaghetti salad

Ingredients:
* 200g beetroot spaghetti
* 125g Kale and sesame oil pesto
* 50g Goats Cheese
* Handful of micro leaf

Directions:

* Toss the beetroot spaghetti in olive oil & season with salt and pepper
* Put the beetroot spaghetti on a plate, top with pesto and Goats Cheese then finish off with micro herbs and serve immediately

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Beetroot Smoothie Bowl

Ingredients:

* 1/2 Avocado
* 1 cup spinach
* 1 beetroot
* 1/2 cup raspberries
* 1/2 cup blueberries
* 2 Tbsp honey
* 1 cup milk or any dairy substitute
* Breakfast seeds to garnish

 

Directions:

* Add all ingredients into a blender and blend until smooth
* Place in a bowl and garnish with spinach, berries and breakfast seeds

 

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Living Well Starts With Eating Well – Recipes

Hey guys!

As your motivator for the #StartsWith challenge I thought it would only be right to give you some healthy recipe ideas which will make things a little easier for you during this challenge.

So I came up with 3 recipes which are packed with grains, pulses and legumes. I have a recipe for breakfast, lunch and dinner which you can use as inspiration throughout the day I hope it will make your journey a little better!

 

Breakfast – cauliflower breakfast

What you need :

 

* 1 cup of cauliflower and kale rice
* 1 Tbsp garlic paste
* 1 tsp turmeric
* 2 Tbsp olive oil
* 150g Halloumi sliced
* 2 eggs
* Handful of exotic tomatoes, halved
* Salt & pepper
* 2 Tbsp basil pesto to drizzle at the end

Directions

 

For Cauliflower and kale rice
In a non stick pan add garlic paste,turmeric and a cup of cauliflower rice
Mix the Ingredients together and cook for 5 minutes, finish off with salt and pepper

For Blistered tomatoes
Heat oil in a pan on a heavy heat, add halved exotic tomatoes, season them with salt & pepper and cook for 2 minutes on each side

For Halloumi
Slice the cheese and dry it with a paper towel
Once dry brush each side with olive oil and season with black pepper
Sear the cheese in a pan over a high heat, one minute on each side or until golden

Eggs
Boil eggs to your desired doneness
Soft boiled :4-5 minutes
Medium : 6-8 minutes
Hard boiled: 10 minutes

Once all your elements are ready, plate , finish off with basil pesto & enjoy!

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Lunch : Falafel bowl

What you need :

* Woolworths ready to eat falafels 150g
* 1 avocado
* 2 Tbsp reduced fat hummus
* 100g exotic tomatoes cut in half
* 1 handful of wild rocket
* 2 Tbsp light tangy mayonnaise
* 1 Tbsp siracha
* 1tsp lemon juice
* Salt
* 1 cup uncooked red & white quinoa
* Black sesame seeds to garnish

Directions
For the Quinoa :
Add one cup of Quinoa to two cups of water and cook for 20-30 minutes until soft and water absorbed

For the Siracha mayo :
Stir mayo, Siracha and lemon juice in a bowl then season with salt

Bowls:

Toss the Quinoa in olive oil and salt & pepper
Add falafels, a dollop of Hummus,Avocado slices, tomatoes and drizzle with Siracha mayo
Then finish off with a sprinkle of black sesame seeds.

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Dinner – 7 grain medley with grilled salmon and veggies

What you need 

*250g Norwegian salmon
* 1 large egg plant cut lengthway
* 4 baby cut lengthway
* 80g Woolworths ready to eat 7 grain medley
* Handful of green bean trimmed
* olive oil
* 1 lemon
* Chilli flakes
* 1 tsp crushed garlic
* 1 tsp dry parsley
* 1 Tbsp slimmers choice cream cheese

Directions

For the salmon and grilled baby marrow & eggplants

Brush salmon, eggplants and baby marrow with olive oil on each side then season with salt and pepper

Heat a cast iron pan and add the salmon skin side down for 2 minutes then turn and cook for a further 4 minutes

Remove salmon , set aside and add the vegetables, grill for 2 minutes on each side

For the rice
Follow package instructions

For the green beans
Boil for 3-4 until tender and drain

For dressing
Mix together half a cup of olive oil, quarter cup of lemon juice, 1 Tbsp crushed garlic, 1 tsp dry parsley and 1 tsp of chilli flakes then season with pepper

 

Plate all the elements and drizzle with dressing, Enjoy!

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Chicken breasts in creamy mushroom sauce

Chicken breasts in creamy mushroom sauce

Cook time: 20 minutes

Serves : 4

 

Ingredients

250ml fresh cream
250g sliced Portobellini mushrooms
1 tsp Chilli flakes
8 chicken breasts
1 tablespoon crushed garlic
2 tablespoons of olive oil
1 cup chicken stock
Handful of baby spinach
Salt and pepper

Directions

1.In a large pan, on a medium to high heat. Cook your chicken until golden brown on each side. Remove from the pan and set aside

2.Add mushroom and garlic to the pan, saute for 3 minutes then add chicken stock and chili flakes

3.Add the chicken back in the pan, pour the fresh cream, add the baby spinach and leave to simmer for 10 minutes
Season with salt and pepper & serve

 

NB : longer cook time for big chicken breast

 

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Eating your way to a better mood : Salmon and Quinoa Salad

 

Salmon and Quinoa Salad

Benefits:

Salmon – The brain is need of fatty oils to help it work to its full potential, salmon is a good source of fatty oils. A healthy brain means a better mood because the brains messaging chemicals will be able to work effectively

Quinoa – Quinoa is a complex carbohydrate which increases the level of serotonin in the brain. An increase in serotonin can help prevent anxiety and depression

Radishes – Radishes stimulate dopamine and norepinephrine which are brain chemicals that improve your mood

Avocado – avocados contain B6 and folic acids which are a perfect combination to help reduce anxiety. They are also hormone balancers which keeps the brain functioning correctly

Baby spinach – spinach is a great source of folic acid which helps fight depression and works as a natural antidepressant

Buffalo mozzarella – mozzarella contains vitamin B6 and helps the body make serotonin which is a hormone that influences your mood

Tomatoes  – tomatoes are packed with alot of mood enhancers such a B6, magnesium, folate, iron and more which produce the hormones serotonin, dopamine and norepinephrine which improve the function of the brain. Tomatoes also contain lycopene which is an antioxidant that reduces inflammation related to depression and can be found in tomato skin, so it’s better to eat them raw.

Cucumber – cucumbers contain a list of B- vitamins ( B1, B5 and B7). B-vitamins are known to ease feelings of anxiety

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Lamb Shank Pie

Ingredients

1 sheet Puff pastry, thawed
1 large lamb shank
340ml lamb stock
5 sprigs Fresh rosemary
5 sprigs Fresh thyme
5 garlic cloves
Salt & pepper
1 TBsp Nomu lamb rub
2 TBsp tomato paste
1 cup red wine
2 TBsp Dijon mustard
Vine tomatoes

Directions

Rub the lamb with olive oil, dijon mustard, lamb rub and salt & pepper

Preheat the oven to 200 degrees.

Place the lamb shank in a deep oven proof dish then add stock, rosemary, thyme and garlic cloves.
Cover with foil and place in the oven and allow to cook for an hour

Remove shanks from the oven then add the red wine, tomatoes and tomato paste
Cover again and place in the oven for a further 2 hours or until meat is falling off the bone

Remove from the oven and allow to cool.

Preheat the oven to 180

place the lamb shank in a new oven dish then pour over the reduced braising liquid and top with pastry.
Brush the pastry with a beaten egg

Place the pie in the oven and allow to cook for 20-25 minutes until the pastry is golden brown

Remove and allow to cool

 

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Lamb Knuckles 

Ingredients :
1.5kg Lamb knuckles 

3 shallots, quartered 

3 garlic cloves, crushed 

5 rosemary sprigs

5 thyme sprigs 

1 bouquet garni 

340 ml lamb stock (use what you can find)

1 chopped canned tomatoes 

Baby carrots 

Sweet corn ( mini cobs) 

Baby potatoes
Directions: 
Heat oil in a medium sized pot. 

Sauté shallots, rosemary, thyme, bouquet garni and garlic for 5 minutes then add the lamb knuckles.

Brown the lamb knuckles in the pot and once they are all browned pour in the stock and canned tomato and leave to simmer for 1 hour 

After an hour add in the vegetables and leave the knuckles to cook for a further 30 minutes or until the vegetables and meat are soft.
And there you have it, Enjoy! 

Oxtail 

500g oxtail 

1 red onion chopped 

120g baby carrots 

125g celery chopped 

1Tbsp crushed garlic 

1Tbsp crushed ginger 

2 TBsp tomato paste 

1 cup red wine 

500ml beef stock 

Salt and pepper 
Directions 

Heat oil in a pot, brown the oxtail then add the onion, celery, carrots, ginger and garlic to the pot and cook for about 5 minutes until the vegetables are soft.

Stir in the tomato paste and cook for about 5-10 minutes then pour in the wine and stock and leave to cook for 2 hours or until it’s falling off the bone 
Enjoy with plain rice, cous cous, pap or dumplings