Archive for Healthy

Green Minestrone

From Donna Hay’s Life in balance: a fresher approach to eating:

2 tbsp olive oil
3 cloves garlic, thinly sliced
1 white onion, finely chopped
1 leek, white part only, thinly sliced
1.5 litres chicken or vegetable stock
1 small fennel bulb, trimmed and thinly sliced
2 stalks celery, sliced
2 c frozen peas
1 c peeled broad beans
4 c baby spinach leaves
Sea salt and cracked black pepper
¾ c store-bought basil or kale pesto
Finely grated parmesan

Heat the oil in a large soup pot over high heat.  Add the garlic, onion and leek, and cook, stirring frequently, for 5-7 minutes until soft.  Add the stock and bring to a boil.  Add the fennel, celery, peas, and beans and cook for a further 5 minutes or until the vegetables are tender.  Add the spinach, salt and pepper, and stir to combine.  Divide between serving bowls and top with the pesto and parmesan.



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Keto Bread

6 eggs
¼ tsp cream of tartar
4 tbsp butter, melted
3 tsp baking powder
¼ tsp salt
1½ cups almond flour or almond meal

Separate the eggs.  Add cream of tartar to egg whites, and beat till soft peaks form.  Put yolks in food processor; add melted butter and process till smooth.  Add baking powder and salt, and process till blended.

Add half the almond flour and process till smooth.  Add the remaining almond flour, and barely mix.  Fold in ⅓ of the egg white mixture, and process until just mixed.  Add the remaining egg whites, and mix gently until just incorporated.

Pour into a greased pan and bake in a preheated 375° oven for 30 minutes.

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Thai Green Curry

Vegetables can be mixed and matched, based on what is on hand.  Serve over rice, cauliflower rice, or just by itself.

2 tsp coconut or olive oil
1 small white onion, thinly sliced
1 tbsp finely chopped or grated fresh ginger
2 cloves garlic, finely chopped
Pinch of salt
2 cup asparagus, tough ends removed and sliced into 2 inch pieces
3 carrots, peeled and diagonally sliced, about 1 cup
2 tbsp green curry paste
14 oz full-fat coconut milk
½ cup water
1½ tsp raw sugar (optional)
2 cups packed baby spinach, roughly chopped
1½ tsp rice vinegar
1½ tsp coconut amino sauce or soy sauce
Chopped fresh cilantro and red pepper flakes for garnish (optional)

Heat a wok or large skillet over medium heat; add the oil, then cook onion, ginger, and garlic with a sprinkle of salt for about 5 minutes, stirring often.  Add asparagus and carrots and cook for 3 more minutes, stirring occasionally.

Add the curry paste and cook stirring often, for 2 minutes.  Add the coconut milk, water, and sugar (if used).  Bring the mixture to a simmer and cook until carrots and asparagus are cooked through, about 5-10 minutes.  Stir the spinach into the mature and cook until wilted.  Remove the curry from the heat and stir in the vinegar and soy sauce.




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Brown Butter and Gorgonzola Pumpkin Pasta

From donna

1 kg butternut pumpkin, peeled and spiralised
1 tbsp extra virgin olive oil
Sea salt and cracked black pepper
100g unsalted butter
150 g gorgonzola, sliced
½ c curly parsley leaves, finely chopped
¼ c finely grated parmesan

Preheat oven to 220ºC (425ºF).  Place the pumpkin, oil, salt, and pepper on a large oven tray lined with baking paper, and toss to combine.  Cook for 5 minutes or until the pumpkin has just softened.

While the pumpkin is cooking, place the butter in a small frying pan over high heat.  Cook for 4-5 minutes or until the butter is foamy and nutty brown.  Divide the pumpkin and gorgonzola between plates, spoon butter sauce over top and sprinkle with parsley and parmesan.

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Sweet Potato, Apple and Pancetta Hash

6 oz pancetta or regular bacon, diced
1 small onion, finely chopped
1 large apple, cut into 1″ cubes
1 tsp cinnamon
1-2 tbsp coconut oil
1 large sweet potato, peeled and cut into 1″ cubes
1 tbsp fresh sage, minced (or 1 tsp dried)

In a medium cast iron skillet, cook pancetta 3-5 minutes or until crispy and fat has rendered.  Remove pancetta with slotted spoon, leaving fat in pan.  Add onion, apples, and cinnamon; cook until soft, about 7 minutes.  Remove from pan and add to reserved pancetta; set aside.

If pan is dry, add 1-2 tbsp fat and allow to melt.  Add sweet potatoes and cook undisturbed for 2 minutes.  Stir, allow to cook another 2 minutes undisturbed.  Continue cooking potatoes, stirring as needed to brown all sides, until soft – about 10 minutes total. Add reserved pancetta, onion, and apples back to pan.  Add sage and stir to combine throughout.

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Oopsie Rolls

A bread alternative – very light and tasty.

3 large eggs
⅛ tsp cream of tartar
100 gr full-fat cream cheese, cold and cubed
⅛ tsp salt

Preheat oven to 300º F, 150º C.  Line a large baking sheet with parchment paper and spray with cooking spray.

Separate eggs.  Whip the egg whites with the cream of tartar until stiff peaks form.  In a separate, larger bowl, and using the same mixer, beat the yolks, cheese, and salt until smooth.

Using a spatula, gently fold the egg whites, a bit at a time, into the yolk mixture; fold together until all ingredients are incorporated.

Spoon six large mounds of the mixture onto the prepared baking sheet; gently press each mound to slightly flatten.  Bake 25-40 minutes (less time for fan forced ovens), until nicely golden brown.

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Roasted Zucchini Lasagne

8 medium zucchinis (about 1 kg), sliced into 4 mm ribbons
Extra virgin olive oil for brushing, plus 2 tablespoons
Sea salt and cracked black pepper
1 small onion, chopped
2 cloves garlic, crushed
2 tbsp. chopped oregano
1 bunch kale, trimmed and blanched
1 bunch English spinach, trimmed and blanched
2 ¼ c. fresh ricotta
1 tbsp. finely grated lemon rind
1 c. flat-leaf parsley, finely chopped
¾ c. grated mozzarella
¾ c. finely grated parmesan

Preheat oven to 220º C, 425º F.  Place the zucchini in a single payer on baking trays lined with baking paper; brush both sides of the ribbons with oil and sprinkle with salt.  Roast for 12-14 minutes or until golden.

Heat the 2 tbsp. oil in a non-stick frying pan over medium heat. Add the onion, garlic and oregano, and cook for 4-5 minutes or until softened.  Allow to cool slightly.  Place the kale and spinach in paper towel or a clean tea towel and squeeze to remove excess liquid.  Roughly chop, add to the onion mixture and stir to combine.  Place the ricotta, lemon rind, parsley, salt and pepper in a bowl and mix to combine.  Line the base of a lightly greased 2.25 litre capacity baking dish with one-third of the roasted zucchini.  Top with half the ricotta mixture and half the kale mixture.  Sprinkle with one-third of the mozzarella and parmesan.  Top with half the remaining zucchini and the remaining ricotta and kale mixtures.  Sprinkle with half the remaining mozzarella and parmesan.  Top with the remaining zucchini and sprinkle with the remaining mozzarella and parmesan.  Bake for 10-15 minutes or until crisp and golden.  Slice and serve with a crisp garden salad.

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