Nutrition

Rustic Orange Chicken

10 chicken drumsticks
2 red onions
1 large garlic clove
2 tablespoons fennel seeds
1 large bay leaf
Finely grated rind and juice of one large orange (if not organic, but sure to give the skin a real good scrub first with some vinegar water spray to remove any nasties)
1 BPA free can of chopped tomatoes
1 BPA free can of your beans of choice (flageolet, borlotti, cannellini…)
Himalayan salt and fresh cracked black pepper

Literally place all ingredients in the stock pot, stir and cook for as long as you have got! I generally do in the slow cooker on low for 6-8 hours, so the chicken literally falls of the bone. I like to break up all the chicken through the sauce when done and this feeds us for a couple of days. Super cheap, super easy, super nutritious and super delicious!

I find this slow cooker the easiest way…let’s face it my mummy brain is busy with other things (AKA forgets) and I could very likely end up with a charcoal mess if I did it on the stove!…however, you can just as easily do it in your crock pot on the stove or in the oven. Cook for at least 50 minutes at 180 degrees Celsius, so the chicken is cooked through.

Serve with copious amounts of your favourite green veggies!

Could add 1-2 tablespoons of tapioca flour if you prefer a thicker sauce.

Rebellious Not-So-Rad Dudes AKA Free Radicals

So free radicals…

Are these some rebellious rad dudes you ask? …well kind of!

You know the green Marvel character Hulk? …he goes around ‘smash Hulk smash’ smashing everything in sight… well free radicals are similar but they’re like glass shards going through your body destroying cells, proteins, and enzymes.

Free radicals cause inflammation in the body i.e. pain, impair immunity, speed ageing, and can alter DNA codes.

We can see examples of free radicals at work in the outside world when we cut and apple open and it goes brown, or when a nail rusts.

Our body naturally makes free radicals as part of phase 1 detoxification, digestion, and metabolism, as well as when we are exposed to harmful ultraviolet rays from the sun, X-rays, gamma rays from radioactive material, cigarette smoke, car exhaust and industrial fumes.

So how do we protect ourselves from these rebellious rad dudes!?…antioxidants!

We want a balance of free-radicals and antioxidants to prevent oxidative harm to our bodies and allow for proper physiological function…and we find antioxidants predominantly in our fruits and vegetables.

Unfortunately, our fruits and veggies aren’t what they used to be and our nutrient depleted soils have lead to nutrient depleted produce. I read the other day that it used to be an apple a day will keep the doctor away…now it’s 6 apples! …and I don’t recommend eating 6 apples a day either! This has lead to the supplement industry blooming. So many supplements, so much choice, but how do you know if they are any good or just full of fillers and forms of vitamins that your body simply doesn’t recognise?

I believe that generally it’s best to have supplements in the most natural form possible. A whole form that the body recognises. Like herbal supplements, vitamins and minerals all work synergistically, not in isolation from each other. Synthetic forms of supplement can also cause harm.

Take vitamin A. Now there’s lots of carotenoid forms of vitamin A in natural food but beta-carotene is taken as the one form that is used as a representative. Often natural food supplement companies just put the dose of beta-carotene on the label when there are actually others forms present. However, when synthetic beta-carotene is made, this is literally all you are getting…and that’s not always a good thing…

In a Finnish ATBC study of 29,000 male smokers, 20 mg beta-carotene supplements taken over six years were linked to lung cancer. In a U.S. CARET study of more than 18,000 male and female smokers and male asbestos workers, 30 mg beta-carotene supplements over four years were linked to a 28% higher risk of lung cancer and a 17% higher risk of deaths from all causes compared with smokers taking a placebo.

Something you are paying for with your hard-earned cash could be harming you. It’s therefore hugely important to do your research and buy good quality supplements. These likely aren’t the ones in your supermarket.

If you would like some guidance in this area, please book a free 15 min consultation via my website (Products Tab) and I can discuss your current diet and symptoms with you and give you some ideas about what could help you.

 

 

Some Reference Material

https://www.webmd.com/smoking-cessation/news/20041130/death-stalks-smokers-in-beta-carotene-study#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

Chilli

Information: 

(makes 8 serves)

Ingredients :

2 cups cooked freekeh (can also use quinoa or a cup of borlotti beans)
1 jar passata
2 tablespoons of organic salt free tomato paste (can omit but just makes a bit thicker and more tomatoey!)
2 vine tomatoes
2 cups veg stock
1 cup red kidney beans
1 cup black beans
1 red onion
2 cloves garlic, minced and set aside for 10 minutes
1 cup coriander (fresh chopped)
1 tablespoon organic cold-pressed coconut oil/100% grass-fed ghee
1 teaspoon paprika
1 teaspoon ground coriander
¼ teaspoon cayenne (alter to taste)
1 teaspoon cumin

Method:

  1. Place everything in the slow cooker or a large pan on the stove and let it simmer for a couple of hours until tender
  2. Serve with fresh coriander and some vegan sour cream. As an alternative, I have also previously added two eggs and placed the pan in a 200°C oven for 15 mins for chilli with baked eggs!
freekeh chilli with baked eggs

Mediterranean Fish Parcels

Information: 

(makes 1 serve)

Calories: 431, Protein: 41g, Fats: 19g, Carbohydrate: 25g

This is super simple, quick and easy and my guy reckons he would be content eating this every day! Definitely worth a try! I love how clean and fresh it is!

Ingredients :

150-200 g fish fillet of choice (mullet, trevally, whiting, snapper etc)
1 clove garlic, minced and set aside for 10 minutes
6 cherry tomatoes, halved
½ small zucchini, diced
¼ cup cooked chickpeas
¼ chopped onion
1 tablespoon fresh lemon juice
Few fresh basil leaves
1 inch cube of marinated goat feta (I love Meredith Dairies!)

Method:

  1. Preheat oven to 180 ˚C
  2. Cut a 35 cm square of baking paper on a baking tray and place a piece of fish in the middle skin side down
  3. Combine garlic, tomatoes, zucchini, chickpeas, onion and lemon juice in a bowl then spoon mixture over the fish
  4. Bring all sides together over top of salmon and fold over to form a sealed parcel like a Cornish Pasty!
  5. Bake for 60 minutes
  6. To serve, sprinkle with basil and feta

NB Try with orange, soy and ginger for an alternative, or use lemon, chives and garlic. Sometimes I like to bake the feta with the fish too as it gets a nice crusty edge!

Mediterranean fish parcel

Simple Curry Base

Information: 

(makes 6 serves)

Calories: 238, Protein: 5g, Fats: 17g, Carbohydrate: 13g

This is my basic curry recipe base that I adapt a little depending on what I fancy. It’s a super quick and tasty go to recipe as you can just chuck all the ingredients in a pot and leave – great for a quick batch cook on a Sunday, ready for the weeks dinners.

Ingredients :

1 tablespoon organic cold-pressed coconut oil/100% grass-fed ghee
2-3 cloves garlic, minced and set aside for 10 minutes
1 medium onion, diced
1 can coconut cream
1 jar passata
1 can chopped tomatoes
¼ teaspoon chilli powder (or more to taste)
1 tablespoon curry powder
1 tablespoon turmeric
2 cm knob fresh ginger, minced

Method:

  1. Fry off the onion in the oil then add all the ingredients to the pan. I often add everything to my slow cooker and leave for several hours for the flavours to develop before I add the other ingredients but it’s good cooked and eaten straight away too.
  2. Add your choice of content! I like:
    1. Sweet potato, white potato and a cup of peas
    2. Mango sliced, potato, cup of chickpeas
    3. Taro, cup of lentils, cup of chickpeas

 

Thai Curry Paste

Information: 

I make this up and freeze as ice cube stock blocks to pull out as required. Another great one to whip up on a Sunday for the weeks dinners. This is super tasty too…though can smell a bit strange at first due to the fish sauce. A favourite with my friends that want to purchase the cubes from me whenever they try!

Ingredients :

6 medium chilies
4 spring onions
3 fresh coriander roots
2 lemongrass stalks (white only)
3 kaffir lime leaves
1 teaspoon shrimp paste
1 teaspoon ground cumin
2 teaspoon ground coriander
2-4 cloves garlic
1 tablespoon fish sauce
20 g olive oil

Method:

  1. Put all the ingredients in a food processor and blitz until it forms a paste
  2. Press the mixture into a large ice cube tray and freeze
  3. Use one or 2 cubes a time and just add a can of coconut milk, some vegetables and your protein of choice

Spicy Lentil Stuffed Portabello Mushrooms

Information: 

(makes 1 serve but you have 2 extra portions of the lentil mix)

Calories: 193, Protein: 11g, Fats: 6g, Carbohydrate: 24g

This is a great versatile little mix that’s quick to whip up and that you can use a few different ways. I do particularly like it with Portabello mushrooms though!

Ingredients :

2 Portabello mushrooms
1 tablespoon organic cold-pressed coconut oil/100% grass-fed ghee plus extra to brush mushrooms
¼ cauliflower processed/grated to resemble rice
½ zucchini, diced
1 cup finely shredded silverbeet
5 asparagus spears, diced
1 can of chopped tomatoes
1 cup cooked lentils
1 teaspoon ground coriander
1 teaspoon cumin
To serve – cayenne pepper, salad sprouts, nutritional yeast, toasted walnuts, sunflower seeds or pepitas

Method:

  1. Preheat oven to 180 ˚C
  2. Remove the stalks and inner gills from the mushrooms, chop these ‘inner bits’ finely and set aside.
  3. Brush mushrooms with some oil and bake at 180 ˚C whilst you make the lentil mix
  4. Melt oil in a medium heat pan and add cauliflower, and garlic cloves and stir until the garlic becomes fragrant
  5. Add the veggies and the mushroom insides and cook for a few minutes
  6. Add tomatoes, lentils, coriander, and cumin, stir and let simmer whilst the mushrooms finish off in the oven
  7. Spoon the mixture into the mushrooms and sprinkle with some sprouts, chopped walnuts or sunflower seeds and pepitas, nutritional yeast, pinch of cayenne (you could stir this into the mix before spooning too if you prefer – as much as you like for spice!) and some cracked pepper

NB You could of course bake all together but this way saves some time. This makes about 3 portions of lentil mix so either add more Portabellos to serve more people or if just yourself, have with the mushrooms one day, then have the rest of the mix with some fresh rocket, or mix with zucchini noodles or bean pasta for the other days.

spicy lentil mushrooms

Mango, Chilli, Basil Quinoa/Brown Rice, Chickpea Salad

Information: 

(makes 6 serves)

Calories: 355, Protein: 11g, Fats: 10g, Carbohydrate: 53g

This is a nice, fresh, colourful, alternative salad that’s great for parties as a side dish or just on it’s own!

Ingredients :

1 cup uncooked quinoa
1 cup uncooked brown rice
1 cup cooked chickpeas
3 tomatoes, diced
½ capsicum, sliced
2 tablespoons olive oil
1 mango sliced
Fresh chilli (to taste)
Handful of torn fresh basil leaves
30 g macadamias lightly toasted

Method:

  1. Cook the rice and quinoa, allow it to cool, then simply mix all the ingredients in a bowl

NB Can omit the rice and just do all quinoa and can add some protein of choice if you want to extend this further

Mango, Chilli, Basil Quinoa_Brown Rice, Chickpea Salad

Stir-fry

Stir-fries are a super easy go-to meal that you can adapt to whatever is in the fridge! Fry off onion or leak in organic cold-pressed coconut oil/100% grass-fed ghee in a large pan then add garlic and your choice of veggies and protein. Just have veggies and nuts or seeds, or add some tofu, tempeh, poultry or meat. Season with coconut aminos, tamari, lime or lemon juice, some fresh herbs (coriander and basil are lovely), chilli, ginger, lemongrass, sesame oil…whatever you fancy!

Stirfry

Asian Salad

Information: 

(makes 4-6 serves)

Ingredients :

1 carrot, grated
¼ cabbage, red or white, shredded
1 red capsicum, thinly sliced
1 large zucchini, grated
Bag of bean sprouts
1 handful each of chopped coriander & mint
1 tablespoon of pepitas
1 tablespoon of sunflower seeds
Handful of chopped cashews

Dressing :

50g dates, fresh or dried
1 red chilli
1 clove garlic
Juice of 1 lemon
½ teaspoon salt
1 tablespoon apple cider vinegar
1 tablespoon sesame oil
1 tablespoon organic cold-pressed oil (olive, avocado, macadamia etc)
1 tablespoon tamari or coconut aminos
½ teaspoon Chinese 5 spice (can make your own with star anise, Sichuan pepper, fennel seeds, cloves and cinnamon)
1 orange, peeled and seeds removed

Method:

  1. Add all of the dressing ingredients to your food processor and blitz for 2 minutes
  2. Toss all the vegetables in a bowl then pour over the dressing (there may be too much dressing so use as much or as little as you like)