2 tablespoons lemon juice. 2 tablespoons natural yoghurt. 2 tablespoons apple
juice concentrate. Blanch the asparagus in boiling water for. 15 seconds then ...
DELICIOUS HEALTHY FOOD
the healthy chef OCTOBER 2010
SWEET STUFF
Delicious berry trifle
Healthy Caesar Salad THE BEST green smoothie
RATATOUILLE
Healy Chef
Award winning granola
INSPIRE NOURISH DELIGHT
Hi Guys Well I’m writing this issue from Cannes in glorious France ! It’s warm, sunny, people playing volleyball on the beach and riding their bicycles everywhere...ohh la la think I could get used to this. Very excited about our HEALTHY CHEF GRANOLA winning a silver medal at the Sydney 2010 Royal Fine Food Awards this month. Our yum granola is unlike any other toasted muesli as it has no added fats in the roasting process and it’s chock full of fiber to help lower cholesterol, protein to support your immune system and quality carbs for sustained energy. It’s available to purchase from my Avalon cafe. We’ve just freshened up the healthy chef web site and it’s going be chock full of delicious and simple healthy recipes over the next few months - so stay tuned...,There is a brand new Spring menu for my cafe, which launched this week and you can check it out on the web site. Some of my favorites from the new menu are the Cajun Chicken salad with sweet corn, mango lime and yoghurt dressing and the healthy fish and chips chock full of lean protein, omega 3 and B vitamins for energy. Our fresh rice paper rolls are pretty awesome too made with pirella leaves and tamari sesame dipping sauce. Received my new VITAMIX last week from the guys at vitamix total nutrition center Australia. Really pumped about getting into my GREEN SMOOTHIES and other delicious recipes you can make using a vitamix. Check out my favorite GREEN SMOOTHIE recipe in this months mag. Take care and stay healthy
Tera
Serves 2 1 bunch baby Cos lettuce 1 bunch Asparagus 1/4 cup finely shaved fennel 2 organic / free range eggs 100 g smoked salmon 20g finely grated parmesan Lemon dressing 2 tablespoons lemon juice 2 tablespoons natural yoghurt 2 tablespoons apple juice concentrate Blanch the asparagus in boiling water for 15 seconds then refresh straight into iced water. Drain and set aside. In the same blanching water: Add a splash of apple cider vinegar and mix it through as this will be the poaching water for your eggs, 3 minutes before you are ready to serve. Arrange the salad leaves into 2 seperate serving dishes then top with the shaved fennel, asparagus and smoked salmon. Poach your organic eggs until they are soft, but still hold together nicely, this should take about 2 - 3 minutes. Place the eggs over the salmon. Combine the dressing ingredients then drizzle over the salad. Sprinkle lightly with finely grated parmesan and serve immediately.
Caesar Salad with asparagus, salmon, soft poached organic egg and lemon yoghurt dressing
Gluten free Low carb Low GI high protein Good omega 3
health
Variation: Replace salmon with grilled organic chicken breast or for vegetarian just omit the salmon and replace with silken tofu. Serve with a side of whole grain lightly toasted sourdough as your traditional crouton. Add 1/2 avocado
Chock full of lean protein, antioxidants, omega 3 , B12 and probiotics for repair and optimum
Super
Green
Smooie
This green smoothie is packed with folate for a healthy metabolism and helps to alkalinise the body, creating the perfect environment for your cells to replenish and heal. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol and offer protection against breast cancer. Apple and banana is packed full of fiber and potassium, to help maintain normal blood pressure and heart function. Flax seed contains omega 3 which helps stimulate the secretion of leptin which is a hormone that is produced by cells in the body. Elevated leptin levels help to suppress the appetite and burn stored body fat.
This is my favorite green smoothie recipe.
Serves 1 Large handful spinach leaves 1 whole green apple 1/4 avocado 1 banana 2 tsp honey ice 1 tbsp flax seed oil
Blend with 180 ml water until creamy. Enjoy !
Variation Use fresh young coconut water in place of the water for a hit of anti aging hydration, minerals such as potassium, magnesium and calcium.
Yum
Serves 6 1 tablespoon honey 1/4 cup freshly squeezed orange juice 500g strawberries, washed and hulled 450 g raspberries / fresh or frozen 250 g blueberries / fresh or frozen 500g thick natural yoghurt with live cultures
Combine honey, orange juice, 300 g raspberries and 250 g of the strawberries into a blender. Make sure the raspberries are thawed. Pour the sauce though a strainer and discard the seeds. Add the rest of the strawberries which you have quartered, 250 g blueberries and 150g of whole raspberries and fold through. Assemble in glasses layering the berry compote with the yogurt so that you have about 3 or 4 layers, finishing off with the berry compote on top. Serve and enjoy. Gluten free Low GI Protein
Berry
Tfle
Great source of antioxidants, flavonoids from the berries and probiotics and protein from the yoghurt to protect your immune system and promote optimum health.
Roa
Vetable
Ratatie
A powerhouse of the antioxidants vitamin A + E as well and lycopene that helps protect against disease. It’s loaded with fibre and protein, to help prevent digestive disorders. Black peppercorn stimulates the breakdown of fat cells, while promoting digestion. Adding a touch of cinnamon helps manage blood sugar levels
Serves 4 jap pumpkin, cut into 4 wedges (skin left on) 2 red capsicums, chopped 8 baby zucchini, sliced into rounds 2 medium sized eggplants, chopped 1 onion, diced 700 ml tomato passata pinch cinnamon freshly ground black pepper 2 tbsp apple juice concentrate 1 x 400 g tin cannellini beans, drained small bunch fresh herbs (parsley, basil) baby spinach or rocket leaves to serve preheat your oven to 180 C. place the pumpkin onto a baking tray, lightly brush with a little olive oil and sprinkle over a little cinnamon. Roast for 40 minutes until tender and golden. At the same time combine the capsicum, eggplant and zucchini onto another tray with 1 tbsp olive oil and roast in the oven for 30 minutes until tender. Whilst the veggies are roasting, sauté the onion until browned over medium heat then add the tomato passata, cinnamon, black pepper and apple juice concentrate. Simmer over a low heat until reduced slightly and thickened. Add the beans then fold through the roasted zucchini, capsicum, eggplant and herbs. To serve place a lovely roasted wedge of pumpkin onto serving plates then spoon over the ratatouille and garnish with fresh spinach or rocket leaves. Enjoy !
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Wheat and gluten free Low GI High protein High in antioxidants + fibre
