BBQ Corn Cobs (side dish)

You won’t want to eat corn on the cob any other way after you’ve made these BBQ corn cobs.

Ingredients:

• Enough corn cobs for the amount of people you’re feeding

• 100g butter (real butter not inflammatory margarine)

• 1/4 cup chopped fresh herbs (basil, chives or parsley)

• 1 teaspoon sea salt

Instructions:

1. Heat BBQ grill to medium heat

2. Peel back the outer layers of the husk & strip away the silk from each of corn by hand. Fold husks back into place, and place the corn in a large bowl of cold water with 1 tablespoon of salt for 10 minutes.

3. Take the corn out of water and shake off excess water. Put the corn on the BBQ, close the lid and cook for 15 to 20 minutes, turning every 5 minutes, or until kernels are tender when pierced with a knife.

4. Fork mash butter & herbs & place a dollop inside each corn cob & let it melt through the corn, season with salt.

5. Serve along side your BBQ protein (meat/fish) & a big green salad.

Quinoa Salad

A decade ago we didn’t hear the word quinoa (keen-wah) quite like we do now, the brilliant seed has made it to the front of the supermarket shelves & for good reason. It is a fabulous source or protein & a great substitute for starchy rice & pasta.

I often make a big pot on the weekend & eat it throughout the week for lunch & dinners, it pairs beautifully with meats, vegetables, herbs & spices.

My Tips For The Best Quinoa:

1. Wash it well! You can soak it in water if you have the time but a good rinse will get rid of the bitter flavour.

2. One cup dry quinoa yields about three cups cooked quinoa.

3. To cook one cup quinoa, you need 1 3/4 cups liquid.

Ingredients:

• 1 cup of dried quinoa

• 1 3/4 cups water (or bone broth)

• 1/2 teaspoon sea salt

• 1 table spoon olive oil

• 1 cucumber

• 3 handfuls rocket leaves

• 1 hand full of parsley & mint

• 1 lemon zest & juice

• feta cheese

INSTRUCTIONS - guide from “The Kitchen”

1. Rinse the quinoa. Place the quinoa in a fine-mesh strainer. Rinse thoroughly under cool, running water. Rub and swish the quinoa with your hand while rinsing. Drain.

2. Toast the quinoa in a saucepan. Heat the olive oil in a small saucepan over medium-high heat until shimmering. Add the drained quinoa and cook, stirring constantly, to let the water evaporate and toast the quinoa, about 2 minutes.

3. Add liquid and bring to a boil. Stir in the water or broth and the salt. Bring to a rolling boil.

4. Lower heat and cook, covered, for 15 minutes. Turn the heat down to the lowest setting. Cover and cook for 15 minutes.

5. Let stand, covered, for 5 minutes. Remove the pot from heat and let stand for 5 more minutes, covered. Don't peek!

6. Fluff and eat! Uncover — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork and serve.

Stir through rocket leaves, sliced cucumber, pumpkin seeds, chopped parsley, chopped mint, lemon zest & juice, good drizzle of olive oil & crumble feta cheese.

Healthy Burgers!

How good is it to wrap two hands around a burger & sink your teeth into a flavour sensation.

Healthy Burgers will be a hit on the table this summer, let the family build their own, children love to be in charge of their food. I tell my children (and man child) to pick at least 3 vegetables.

Ingredients

• 500g grass fed beef mince

• 1 small brown onion, finely diced

• 1 medium carrot, peeled and grated

• 2 garlic cloves, finely diced

• 1 tsp sea salt

• ½ tsp black pepper

• 1 tsp paprika

• ¼ tsp nutmeg

• 1 tbsp chopped dried Italian herbs or fresh thyme or rosemary

• 1 egg

Instructions

1. Mix all ingredients in a large bowl using your hands until well incorporated.

2. Roll small patties, flatten and pan fry in coconut oil for 5 minutes on each side.

3. Serve in a gluten free burger bun with a selection of salad (lettuce/tomato/beetroot/cucumber/gerkins/red onion)

4. A dollop of hommus, whole egg mayo & a slice of cheese …. delicious!

Simple Sensational Salads

Salad have the reputation of been a boring, rabbit food or diet food, but when you get the perfect combination of flavours & textures you’ll create a love affair with healthy food.

Somethings are just meant to be together, like - jelly + ice cream or cheese + crackers.

These simple salads are super fast to prepare with only a few ingredients but the flavour combinations are on point.

Strawberry & Balsamic

Ingredients

• 1 punnet of washed strawberries

• 2 handfuls of baby spinach

• 1 handful of fresh mint

• 1/2 cup chopped walnuts

• 100g Persian feta

• 1/4 extra virgin olive oil

• 1/4 cup balsamic vinegar

Instructions

1. Dice strawberries into quarters

2. Layer a bed of spinach & mint &

Tomato, Basil & Mozzarella

Ingredients

• 2 vine ripened tomatos

• 1 cup fresh basil

• 1/2 cup mozzarella cheese

• Drizzle olive oil & balsamic vinegar

Instructions

1. slice tomatoes & mozzarella into slices

2. Arrange tomatoes/basil & mozzarella on a plate & drizzle with olive oil & balsamic. Season with salt & pepper.

Pumpkin Soup.

Pumpkin soup

Ingredients

• 1 Butternut pumpkin

• 2 Tablespoons olive oil

• 1 Onion coarsely chopped

• 3 cloves garlic chopped

• 1 small knob ginger, sliced thinly

• 1/2 head cauliflower

• 1 Teaspoon curry powder

• 1 Litre of chicken stock

• 1 cup coconut cream

Method

1. Heat the oil in a large saucepan over medium-high heat before adding the onion and garlic. Cook until the onion becomes translucent.

2. Add the ginger & curry powder, fry off for a couple of minutes

3. Toss the pumpkin & cauliflower in the oil and cook for 5 minutes. Add the stock and bring to a boil before reducing the heat to lower. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.

4. Pour the soup into a blender and blend until smooth.

5. Return to a saucepan and add the coconut milk & heat through.

Zucchini Fritters

Ingredients

• 1 small tub Ricotta cheese

• 2 small zucchini or 1 large zucchini grated

• 1 corn cob (kernels removed)

• ½ cup grated parmesan cheese

• 2 eggs

• ½ cup buckwheat flour (or flour of choice)

• 1 teaspoon baking powder

• salt & pepper to taste

Instructions

1. Grate zucchini, place on a paper towel and set aside.

2. Whisk together ricotta cheese, egg, parmesan cheese.

3. Add flour, baking powder, salt & pepper.

4. Squeeze excess liquid out of zucchini with paper towel & add to ricotta mix.

5. Add corn & mix well.

6. Heat a skillet with olive oil. Cook small picklet size fritters about 3 min each side or until golden. 

7. Serve with a squeeze of lemon

Nourish Bowl.

Maximise the nutrients in every meal!

I am a huge fan of mixing roasted starchy vegetables with non starchy salad veggies, it just brings so much comfort to a salad.

Ingredients

• Sweet potato

• Pumpkin

• Zucchini

• Carrot

• Red cabbage

• Avocado

• (serve with a source of protein - eggs, chicken, beef, lamb, tofu)

Instructions

1. Pre-heat oven to 180 deg c.

2. Slice pumpkin & sweet potato into chips, place on a baking tray and drizzle with extra virgin olive oil & bake for 20-30 minutes until tender..

3. Finley dice zucchini, carrot, cabbage or use a veggie spiralizer to make zoodles (zucchini noodles)

4. Fill your bowl with salad and dress when you’re ready to eat.

CREAMY LEMON YOGURT SALAD DRESSING:

• 1/2 cup plain yogurt , preferably Greek

• 1/4 cup extra virgin olive oil

• 2 1/2 tbsp lemon juice

• 1 tsp garlic , minced

• 1 1/2 tsp coconut sugar

• 1/4 tsp black pepper

• 1/2 tsp salt

Rice Paper Rolls

This is one that the whole family can get involved in making their own. Serve all the ingredients on the table and let the kids choose their fillings. I make a rule of trying 3 ingredients so they try some variety. My children love being involved with making their own dinner & I find they always eat more when their actively involved.

Ingredients

• 2 carrots - cut into matchsticks

• 1 cucumber - cut into match sticks

• 1-2 cups bean sprouts

• 2 spring onions - thinly sliced

• 1-2 cups red cabbage thinly sliced

• 15 mint leaves

• 1 packet of rice paper

• 1 packet thin rice noodles

• 500g organic chicken thighs

• 2 tablespoons tamari or soy sauce

• 1 tablespoon oyster sauce

• 1 tablespoon honey

Instructions

CHICKEN

1. Thinly slice chicken thighs into strips & marinate for at least 1 hour in soy sauce, oyster sauce & honey.

2. Heat a skillet on medium to high heat with a tablespoon of coconut oil & add chicken to a hot pan. Cook chicken for 5-10 minutes (depending on thickness)

VEGETABLES

1. Prepare the veggies by slicing into match stick size pieces & display on a plate or board.

RICE NOODLES

1. Follow the instructions to cook the rice noodles and serve in a bowl.

2. To assemble – dip 1 sheet of rice paper into a bowl of warm water, removing it when soft – after about 1 minute.

3. Place a mint leaf on the rice paper then a slice of chicken followed by a tablespoon of vegetables on top (be careful not to overfill). Turn in the sides and carefully roll up into a cigar shape.

4. Enjoy plain or dip into tamiri for extra flavour.

Vegetarian Nachos

This is a favourite in our house, because who doesn’t love eating a bag of corn chips for dinner? These are full of nutrients, antioxidants and fibre.

Ingredients

• organic corn chips (unflavoured)

• 1 tablespoon olive oil

• 1 medium red onion, diced

• 2 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon chili powder (optional)

• 1/2 teaspoon sea salt

• 2 cans organic black beans, drained and rinsed

• 1 small capsicum, diced

• 1 zucchini, diced

• 1/2 cup water or veggie stock

• 1 cup grated cheese

• sour cream

• smashed avocado

Instructions

1. Heat the oil in a large pot over medium heat. Add the onion & fry off for 3-5 minutes. Add garlic, cumin, chili powder, and salt. Stir to coat with the onion, and cook, stirring occasionally until fragrant 1-2 minutes.

2. Drain & rinse beans. Mash one of the cans of beans in a large bowl with a fork. Stir all of the beans and water into the pot of onion & spices and cook for about 5 minutes or until mixture thickens. Stir a few time through the cooking process.

3. Spread the corn chips over a shallow bowl or tray & cover a layer of bean mix & a layer of grated cheese & girl in the oven until cheese is bubbling. Add a few dollops of sour cream & smashed avo.

   Enjoy xx

Pasta Bake - with creamy cauliflower white sauce

This is a crowd pleaser & your fussy family won’t even know that its loaded with vegetables. I put a bit of effort into this meal, theres a few steps but theres always enough for a second meal the following night, which means a night off cooking, just reheat.

Ingredients

• 2 cups uncooked pasta (I use the San Remo red lentil pasta)

• 500g diced chicken thigh

• 1/2 head of cauliflower

• 2 handfuls spinach

• 2 cups pumpkin, diced into 1 cm cubes

• 2 Tbsp butter

• 3 Tbsp flour

• 1 cup milk

• 1/2 cup stock

• 1 Cup grated cheese + additional for the topping

Instructions

1. In a large pot melt butter on medium heat & add flour to make a thick paste. Cook this off for 1-2 minutes.

2. Over a medium heat gradually add milk & stock and whisk to remove any lumps.

3. Add diced cauliflower florets to the white sauce and simmer till tender. With a stick blender puree the cauliflower into the white sauce.

4. Add 1 cup of cheese to the white sauce and mix until melted (do not boil the cheese)

5. Pour white sauce into a large baking dish - keep this dirty pot to boil up the pasta.

6. Cook the packet of pasta as per cooking instructions, drain and add to the white sauce.

7. (Chicken) Heat a pan and brown your chicken, then mix into white sauce.

8. Steam pumpkin till tender & stir through white sauce.

9. Stir through spinach, this will wilt.

10. Add grated cheese on top and bake for 30 minutes.
    

Cauliflower Pizza base.

This is a little labour intensive to begin with but its totally worth it.

Ingredients

• ½ large cauliflower

• 1 cup spelt flour

• 1 tsp baking powder

• ½ tsp baking soda

• a glug of olive oil

• 2 eggs

• salt & pepper

• dried oregano / basil / Italian mixed herbs

Instructions

1. Pulse cauliflower florets in a food processor or high powered blender until it resembles rice consistency.

2. Add the processed cauliflower, spelt flour, baking soda and powder, a pinch of salt and pepper, and the herbs and spices to a large mixing bowl

3. Add the eggs and olive oil and mix again until you create a dough-like consistency. If it is sticky add a little more spelt flour until you can handle it without it sticking to your hands.

4. Drop it onto a lined baking tray & spread into a 1cm thick pizza base.

5. Cook int he oven for 20 - 30 minutes.

6. Add toppings - tomato paste, shredded chicken, capsicum, mushrooms, olives, cheese….. anything else you love on a pizza & pop back in the oven for 10 minutes.

Teriyaki Salmon.

Ingredients

1/4 cup sesame oil

1/4 cup lemon juice

1/4 cup tamari (GF soy sauce)

2 Tablespoon honey

1 Teaspoon ground ginger

1/4 teaspoon garlic powder

4 Salmon steaks

Instructions

1. Mix sesame oil, lemon juice, tamari, brown sugar, ginger, and garlic powder in a bowl.

2. Place salmon steaks into a baking dish & pour marinade over salmon

3. Bake in oven at 180 deg c for 20 minutes or until cooked through

4. Serve with salad or roasted veggies.

Pork Tenderloin with Seasoned Rub

Ingredients

1 Teaspoon garlic powder

1 Teaspoon dried oregano

1 Teaspoon cumin

1 Teaspoon ground coriander

1 Teaspoon dried Thyme

1/2 Teaspoon sea salt

1 Tablespoon coconut sugar

500g pork tenderloin

2 cloves garlic, crushed

Olive oil for coating pan

Instructions

1. Mix all of the dried spices & herbs in a bowl.

2. Using your hands rub the mixture all over the pork tenderloin. Let it sit in the fridge for at least 2 hours, ideally over night.

3. Heat a pan to medium/high heat, add the olive oil and minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve with steamed veggies.

Coconut Fish Curry.

INGREDIENTS

• 1 tablespoon coconut oil

• 2 inch piece ginger, finely minced or shredded

• 2 sprigs curry leaves

• 2 medium sized onions, finely chopped

• 1 medium sized ripe tomato, finely chopped

• 1 green chilli, chopped

• 1 teaspoon turmeric

• 1 teaspoon salt

• 1 cup coconut milk

• 500 grams fish filet

• 2 big handfuls baby spinach/kale or silverbeet

---

INSTRUCTIONS

1. Heat oil in the pan. Add in the ginger and curry leaves. Fry for a minute.

2. Add in the finely chopped onions and fry for a couple of minutes in medium flame until the onions are soft.

3. Add in the tomatoes, green chilli, turmeric and the salt.

4. Add in a cup of water and a cup of coconut milk. Mix well and let it simmer to a boil.

5. Once the mixture is coming to a boil, add in the fish. Cover the pan and cook for 10 minutes on medium flame.

6. Switch off the flame and stir through a couple of handfuls of baby spinach or silverbeet, serve the fish curry hot with rice.

Oat Crust Quiche.

R.E.C.I.P.E
Serves 4-8, depending on how hungry you are.

For the crust
1 cup oat flour (buy or simply ground rolled oats in a blender or food processor)
2/3 cup ground almond meal
4 tablespoons corn starch
1 teaspoon sea salt
6 tablespoons cold-pressed coconut oil or organic butter
6 tablespoons ice-cold water

For the filling
6 eggs
200 g feta cheese

1 tsp dried oregano
½ tsp red chilli flakes
½ tsp grated nutmeg
Zest of 1 lemon
1 cup steamed broccoli florets
3 rashers cooked & diced bacon
1 cup cooked cubed pumpkin

METHOD
Preheat the oven to 180C. Combine the oat and almond meal, cornflour and sea salt in a bowl. Add the coconut oil and ice-cold water. With your hands, work the dry ingredients towards the centre until a dough forms. Gather the dough into a ball, wrap in bees wax wrap then chill for about 30 minutes.

Press the dough evenly into a 20cm / 8 inch tart case.
Trim the dough flush with the edge of the case.
Prick the bottom with a fork and blind bake for about 10 minutes. Reduce the oven to 170C.

Crack the eggs into a mixing bowl, whisk for 30 seconds, then crumble in the feta cheese. Stir in the oregano, chilli flakes, zest, nutmeg and a pinch of salt and pepper. Set aside.
Add broccoli, bacon & pumpkin to tart & pour over egg mixture.

Bake for about 30 minutes until the filling is firm and golden. Let it cool for a while before serving.

Bonaparte

Chicken Noodle Soup.

If you want to do something wonderful for your health I would strongly recommend including bone broth into your diet.

You will glow from the inside out!

Bone broths are extremely rich in nutrients, predominantly minerals & amino acids such as arginine, glycine and proline.

Recipe:

• 1-2 chicken carcases or bones of choice.

• 2 carrots

• 1 onion

• 1 bulb garlic

• 3 celery stalks

• 1 onion sliced

• 2 Tbs of apple cider vinegar

Method:

Start by roasting the bones in a very hot oven for 30 mins, this will increase the flavour.

1. In a large pot or slow cooker add the bones and cover with filtered water.

2. Add the apple cider vinegar and allow to sit in the cool water for 20-30 minutes.

3. This helps draw the minerals and nutrients out of the bones and makes them more available.

4. Add all other ingredients and simmer on low heat for 8-24hrs. The longer the better. (I pop my slow cooker in the laundry as the smell and be a little over powering after a few hours)

5. Add more water if you find it evaporates.

6. During the first few hours of simmering, impurities and a frothy layer may rise to the surface and it can be easily scooped off with a big spoon.

7. Remove from heat and let the broth cool.

8. Strain using a fine metal strainer to remove all the bits of bone and vegetable.

9. Let it cool in fridge, and discard layer of fat that sits on the surface
   When cool store in the fridge for up to 5 days or freeze for up to 2 months.

10. (lamb and beef bones take longer to cook and should be left simmering for 48 hours)
    If you use lamb or beef bones ask your butcher to cut them into small pieces.

How to enjoy:

• Drink a warm cup of broth (like a cup of soup) with or between meals – season naturally with salt, pepper, seaweed, crushed garlic, miso, Goji berries, fresh or dried herbs.

• Use it to braise, sautee or stir-fry vegetables and meats.

• Add broth to curries or in soups, stews and casseroles

• Use broth to poach chicken or use instead of water to cook rice, quinoa or couscous by absorption method.

• For baby: mix plain broth into pureed vegetables or other mashed food. Give lukewarm as a drink. Freeze broth in an ice cube tray to portion.

To make Chicken Noodle soup add diced vegetables - leek, carrot, celery, cauliflower, potato, diced chicken & simmer till cooked through. Add rice or egg noodles and cook as per cooking instructions.

Spaghetti & Mini Meatballs.

This dish is a winner with fussy little humans and offers so much nutritionally for the whole family.

Meatballs:

• 500g Beef Mince

• 500g Pork Mince

• 3 cloves Garlic, Minced

• 1 carrot, pealed & grated

• 3/4 cups Fine Bread Crumbs

• 2 whole Eggs

• 3/4 cups Freshly Grated Parmesan

• 1/4 cup Flat-leaf Parsley, Minced

• 1/2 teaspoon Salt

• Freshly Ground Black Pepper

• 1/2 teaspoon dried mixed herbs

• 1/2 cup Olive Oil

• Sauce:

• 1 whole Yellow Onion, Diced

• 3 cloves Garlic, Minced

• 1 Can Whole Tomatoes

• 1 Crushed Tomatoes

• 1/2 cup Red Wine (optional)

• 1/2 teaspoon Salt

• 1 teaspoon Sugar

• Freshly Ground Black Pepper

• 1/4 cup Flat-leaf Parsley, Minced

• 8 whole Fresh Basil Leaves,

• Spaghetti, Cooked To Al Dente

INSTRUCTIONS

To make the meatballs, combine meat, garlic, breadcrumbs, Parmesan, eggs, salt, pepper, parsley, dried mixed herbs & carrot in a mixing bowl. Mix together well with hands. Roll into 25 balls and place on a lined baking tray. Place tray into the freezer for 5 to 10 minutes to firm up.

To brown the meatballs, heat olive oil in a heavy pot or large skillet over medium-high heat. Add meatballs 8 at a time, turning to brown. Remove and drain on a paper towel after each batch. Set meatballs aside.

In the same pot, add the onions and garlic and cook for a few minutes, or until translucent. Pour in whole tomatoes, crushed tomatoes, and wine. Add salt, pepper, sugar, and parsley. Stir to combine and cook over medium heat for 20 minutes.

Add meatballs to pot and stir in gently. Reduce heat to a simmer and cook for 30 minutes, stirring very gently a couple of times during the simmer.

Just before serving, stir in basil.

Serve over cooked spaghetti. Sprinkle with extra Parmesan.

• I use the San Remo Pulse Pasta. This is a fabulous gluten free option, high in protein & fibre.

Quick Curry Recipe

Dinner Recipe - Quick Curry.

Quick Curry

Serves 2 adults 2 children

Ingredients

• 500g organic chicken thigh

• 1 Tablespoon coconut oil

• 1 Table spoon green or red curry paste (more or less for taste)

• 270ml can of coconut milk (Ayam is a good brand)

• 1 carrot, pealed and sliced

• 1 zucchini sliced

• 1 head of broccoli

• 1 cup rice

Method

1. Add coconut oil & curry paste to a medium sized pot, heat on medium heat till fragrant.

2. Add diced chicken thigh & fry off for 2 minutes

3. Add coconut cream zucchini & carrots and simmer on low/medium heat for 10 minutes.

4. Cut broccoli into florets and place on top of chicken, place lid on top and let it simmer for another 5 minutes.

5. Cook 1 cup of rice as per cooking instructions.

Beetroot Hummus.

Beetroot Hummus

• 1 small roasted beet

• 1 can chickpeas

• 1 large lemon (zested)

• 1/2 large lemon (juiced)

• 1 healthy pinch salt and black pepper

• 2 large cloves garlic (minced)

• 2 heaping Tbsp tahini

• 1/4 cup extra virgin olive oil

Instructions

1. Wrap beet(s) in foil, drizzle on a bit of olive, wrap tightly, and roast for one hour or until a knife inserted falls out without resistance. (I usually do this when i’m using the oven for something else, or roast a big batch of veggies for dinner) Once your beet is cooled and peeled, quarter it and place it in your blender or food processor. Blend until only small bits remain.

2. Add remaining ingredients except for olive oil and blend until smooth.

3. Drizzle in olive oil as the hummus is mixing.

4. Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water.

5. Will keep in the fridge for up to a week.

Roast Sweet Potato chips - Side dish.

Roasted sweet potato chips

Ingredients:

• 2 large sweet potatoes

• 2 tablespoons olive oil

• 1 teaspoon cumin

• 1 teaspoon parprika

• 1/2 teaspoon sea salt

Instructions:

1. Pre heat oven to 180 deg C, cut sweet potato into chips size fingers

2. Drizzle with olive oil & season with sea salt, ground cumin & paprika.

3. Bake in the oven for 30 minutes or until cooked.

   Serve with a palm size piece of protein & lots of non starchy vegetables.

   I love roasting cauliflower at the same time.