Archive for the ‘Healthy Inspirations Recipe of the Week’ Category

Healthy Inspirations Recipe of the Week – Cauliflower Rice

June 8, 2017

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Cauliflower rice is an amazing addition to your culinary ideas: use it to replace rice with Asian curries and stir-fried, or in Italian risottos, or simply enjoy as a side dish with meat and steamed vegies. Serves 6

Ingredients

½ red onion, finely diced
3 cloves garlic, minced
2 Tbsp fresh basil, diced
1 cauliflower, cut into florets
1 egg
2 Tbsp coconut flour
1 tsp salt
1 Freshly ground black pepper
3 Tbsp coconut oil

Method

  1. Steam the cauliflower until soft but not mushy.
  2. In a large mixing bowl, combine the cauliflower, onion, garlic and basil. Add the egg, coconut flour, salt and pepper and mix well.
  3. Using a potato masher , mash the cauliflower until it resembles the consistency of rice.
  4. Heat the coconut oil in a large skillet over medium-high heat. Add the cauliflower mixture and sauté for 7 to 10 minutes, or until the onion is tender.
  5. Variation: Add extra vegetables to the mixture.
  6. Variation: Add your choice of meat, poultry, seafood or tofu.

Healthy Inspirations Recipe of the Week – Slow-cooker Breakfast Pie

June 1, 2017

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Ingredients

Coconut oil
8 eggs, whisked
½ butternut pumpkin, grated
500g minced pork
1 brown onion, diced
1 Tbsp garlic powder
2 tsp dried basil
1 salt and pepper, to taste
2 – 4 cups extra veggies eg mushrooms, capsicum, zucchini

Method

  1. Grease slow cooker with a bit of coconut oil to make sure none of the egg sticks.
  2. Add all ingredients to your slow cooker and use a spoon to mix well.
  3. Cook on low for 6-8 hours.
  4. Cut into 8 portions – In a round slow cooker the portions will be like cutting a pie. In an oval slow cooker you could cut off the two ends and then divide the central portion into 6.

Healthy Inspirations Recipe of the Week – Butter Chicken

May 25, 2017

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Everyone’s favourite Indian food has a lot of ingredients, but they’re mostly spices to give depth of flavour so don’t be deterred. Serves 6 

Ingredients

1 Tbsp coconut oil
2 medium onions, finely diced
3 large cloves garlic, finely chopped
1 Tbsp grated ginger
1 Tbsp mild curry powder
2 tsp ground cumin
2 tsp ground coriander
750 g chicken thighs
2 (400g) cans diced tomatoes
1 cup cream
2 Tbsp tomato paste
1 Tbsp garam masala
1/2 cup Greek yoghurt
1 Tbsp sugar substitute

Method

  1. Heat the oil in a large fry pan, add onion and garlic and cook, stirring frequently, until onion is translucent. Add the ginger, curry powder, cumin and coriander and cook for 1 min, stirring constantly.
  2. Cut the tenderloins in half and stir them into the onion mixture over moderate heat until well coated. Place the contents of the pan into a slow cooker or crock pot, then stir in the tomatoes, evaporated milk, tomato paste and garam masala. Cover and cook on low for 6 – 8 hours.
  3. Stir in the yoghurt and sugar substitute and cook on low for 15 minutes (any longer and the yoghurt may separate).
  4. Serve with rice (if on plan) and steamed vegetables, or a tomato and cucumber salad.
  5. Note: Sauce may be thickened by mixing 1 Tbsp cornflour with a little cold water to make a paste, then adding some of the sauce to the paste and mixing well. This can then be added to the Butter Chicken along with the tomato paste but before the garam masala.

Healthy Inspirations Recipe of the Week – Beef Bourguignon

May 18, 2017

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This twist on a classic French dish is one that could just as easily be served at a dinner party as to the family. Serves 6

Ingredients

750 g topside or round steak, cubed
1/4 cup gluten-free plain flour, seasoned with salt and pepper
3 rashers bacon, rind and fat removed
spray oil
12 pickling onions
250 ml red wine
500 ml beef stock
1 tsp dried thyme
200g button mushrooms
2 bay leaves

Method

  1. Lightly toss the beef in seasoned flour, shaking off the excess. Cut bacon into 2cm squares.
  2. Heat large pan over medium heat, spray with oil and cook bacon quickly. Remove bacon and add beef in batches, browning well. Remove and set aside.
  3. Add onions to pan and cook until golden. Return bacon and meat to pan with remaining ingredients. Bring to boil, then reduce heat and simmer, covered, for 1 ½ hours, or until the meat is very tender, stirring occasionally.
  4. Remove bay leaves and serve with steamed vegetables.

Photo sourced here:

Healthy Inspirations Recipe of the Week – Hungarian Mushroom Soup

May 11, 2017

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The spices and sour cream turn this simple soup into something special. Serves 6

Ingredients

4 Tbsp butter
2 cups chopped onion
500g mushrooms, sliced
2 tsp dried dill
1 Tbsp paprika
1 Tbsp soy sauce
2 cups vegetable (or chicken) stock
1 cup cream
2 tsp lemon juice
1/4 cup chopped fresh parsley
1/2 cup sour cream

Method

  1. Melt the butter in a large pot over medium heat. Saute the onions in the butter for 5 minutes.
  2. Add the mushrooms and saute for 5 more minutes.
  3. Stir in the dill, paprika, soy sauce and stock. Reduce the heat to low, cover, and simmer for 15 minutes.
  4. Pour the cream into the soup and stir well to blend. Cover and simmer without boiling for 15 more minutes, stirring occasionally.
  5. Stir in the lemon juice, parsley and sour cream. All ow to heat through over low heat, about 3-5 minutes. Do not boil. Season with salt and pepper to taste and serve immediately.

Healthy Inspirations Recipe of the Week – Slow-cooked Pork Roast

May 4, 2017

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Slow-cooked Pork Roast
Serves 4

Ingredients

1.5kg boneless pork loin roast
2 Tbsp coconut oil
5 cloves garlic, minced
1 onion, thinly sliced
1 Tbsp chili powder
2 tsp ground coriander
2 tsp ground cumin
¼ cup apple cider vinegar
1 ½ cups water or gluten-free vegetable stock
1 (400g) can whole tomatoes, with juices
2 bay leaves
1 Sea salt and freshly ground black pepper to taste

Method

  1. Sprinkle all sides of the pork roast with a generous amount of salt and pepper.
  2. In a large skillet over a medium-high heat, add the coconut oil and then sear the meat on all sides until it begins to turn slightly golden brown. Once finished, place in the slow-cooker.
  3. In the same skillet used for the pork, combine the garlic, onion, chili powder, coriander, and cumin. Mix well, scraping up the left-over meat bits in the pan.
  4. Add the vinegar to the skillet and allow it to come to a boil. Continue cook until the liquid is nearly evaporated.
  5. Finally add the water or stock to the skillet, using it to whisk up all the drippings and spices in the pan. Pour the whole thing into the slow-cooker with the pork roast.
  6. Crush the tomatoes over the roast, followed by the tomato juices. Add the bay leaves, give it a good stir and adjust the seasoning by adding more salt and pepper, if needed.
  7. Set your slow-cooker to low and cook for about 8 hours. Once the meat pulls apart easily and it is not too pink in the centre it is ready to serve.
  8. Discard the bay leaves, carve the roast in thick slices and serve with the cooking liquid as a sauce.

Healthy Inspirations Recipe of the Week – Robyn’s Turkey & Cauliflower Lettuce Cups

April 27, 2017

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Healthy Inspirations Recipe of the Week – Satay Chicken Noodle Salad

April 20, 2017

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Healthy Inspirations Recipe of the Week – Hot Cross Buns

April 6, 2017

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Healthy Inspirations Recipe of the Week – Toasted Muesli

March 30, 2017

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