Recipes

Chocolate Smoothie (serves 2 -3)

2 tablespoons of raw, unsalted walnuts

2 tablespoons of raw, unsalted almonds or cashew nuts

2 tablespoons of raw sunflower seeds

4 raw, unsalted brazil nuts

2 tablespoons of ground flaxseed (they need to be ground, as our bodies cannot digest them when they are whole, the outer shell is too tough)

2 – 4 dried dates, depending on how sweet you like it (I like to soak mine overnight to make blending easier)

3 – 4 tablespoons of cacao powder or good quality cocoa powder (I use Nestle), depending on how ‘chocolaty’ you prefer it.

2 big handfuls spinach

1 ripe banana (wait until the skin gets a few brown spots on it, then it’s ripe enough, otherwise you don’t get the same sweetness from them)

1/2 avocado (this makes it lovely and creamy without changing the flavour)

About 2 cups of water (use the water the dates were soaked in) or coconut water, depending on how thick you prefer it.

1 -2 teaspoons vanilla extract

If you have a high-speed blender (Vita-mix, Blendtec or Omniblend), you can just throw everything in together and blend until smooth.  A Nutribullet works well too.

If you have an ordinary kitchen blender, blend the nuts (soaking them overnight and rinsing well helps them to blend more easily), dates and 1/2 cup of water together first, scraping down the sides a few times, until it’s smooth.  Then add the rest of the ingredients, blending and scraping until it’s as smooth as you can get it with your blender.

This smoothie is a great way to start the day.  It’s full of omega 3, protein, fibre and selenium. This is wonderful as a quick breakfast or a snack.  It could even be a ‘breakfast on the run’ if you were short of time.  Just pour it into a flask or travel mug and drink on the way to work.

Cranberry and Apple Salad (serves 1)

½ apple, diced (leave the skin on for extra fibre and colour)

2 tbs dried cranberries

½ grated carrot

1 tbs walnuts, chopped in chunks (optional)

1 cup salad leaves, chopped

¼ cup alfalfa sprouts, chopped

5cm piece of cucumber, diced

Red capsicum, diced

A glug or two of your favourite extra virgin olive oil.  I love the mandarin or lime infused olive oil from Rockhaven Estate. (http://rockhavenoil.co.nz/)

This is a beautiful, colourful and flavour packed, nutritious salad.  It makes a gorgeous lunch or side salad with your evening meal.

Polenta Chicken Salad (serves 4)

Chicken

2 single chicken breasts (about 500 g in total)

salt and pepper to taste

2 Tbs fine polenta

1/2 tsp smoked paprika

Coat the chicken breasts on both sides with salt, pepper, polenta and paprika.  Place a piece of greasproof paper over the chicken and flatten to about 1.5 cm thickness with a rolling pin or with the bottom of a frying pan (this helps the chicken to cook quicker and more evenly).

Spray both sides of the chicken with olive oil and place in a hot frying pan or griddle for about 4 minutes on each side.  (Recipe from Jamie’s 15 minute meals).

Salad

1/2 red capsicum

1/2 yellow capsicum

1- 2  tomatoes, depending on your preference or what you have available.

1/2 cup parsley – finely chopped  (Parsley is very high in vitamin C, it’s a great ingredient to add to any meal)

1 large carrot – use a potato peeler to make thin shavings

2 – 4 Tbs dried cranberries

4 slices of feta cheese – each about 1/2 cm thick.

1/2 cup alfafla sprouts

2 handfuls of salad leaves – sliced or chopped.

4 Tbs sunflower seeds – toasted in the frying pan the chicken was cooked in, for 3 – 4 minutes

2 – 3 Tbs Mandarin infused olive oil

Dice the capsicum and tomato.  Add parsley, carrot, salad leaves and sprouts, toss together with the olive oil and a little salt and pepper.

Divide the salad between 4 plates.  Sprinkle each salad with cranberries and crumbled feta.

Slice the cooked chicken and arrange on top of the salad, then sprinkle the toasted sunflower seeds on top, drizzle with a little olive oil and serve.

Note:  You can get the mandarin infused olive oil from Rockhaven Estate, Auckland, New Zealand. See resources for more information.

 

Chicken Soup (serves 6 – 8)

Ingredients:

4 litres chicken stock

6 – 8 chicken drumsticks

2 large carrots

2 sticks celery

1 onion

2 bay leaves

1 tsp whole black peppercorns

1 tsp salt

4 sprigs fresh thyme

4 sprigs fresh oregano

2 tsp chicken stock powder

3 Tbsp flour

¾ cup milk

½ bunch parsley

 Method:

  • Put all ingredients into a large stock pot.
  • Bring it to the boil & simmer with the lid ajar for 1 – 2 hours.
  • Scoop out the veg, chicken, spices & herbs  into a separate bowl.
  • Add chicken stock powder.
  • Mix flour with ½ cup water until you get a smooth paste.
  • Slowly pour it into the hot soup & whisk to prevents lumps forming.
  • Add milk & stir to blend it in.
  • Chop parsley & stir it into the soup.
  • Remove all the chicken meat from the bones & add back to the soup.
  • Serve with sourdough bread or toast.

Kumara, Leek & Bacon Soup  (serves 4 – 6 )

 Ingredients:

I Tbsp coconut oil

½ – 1 x 200 g packet of bacon – cut into small pieces

1 large onion – chopped

2 cloves garlic – crushed

1 medium – large leek – washed, cut half & sliced thinly

1 Tbsp butter

3 medium sized potatoes – peeled & cut into pieces

2 medium sized kumara – peeled & cut into pieces

± 1 litre chicken stock

Salt & freshly ground pepper to taste

¼ cup cream

½ bunch flat leaf parsley 

Method:

  • Fry bacon in coconut oil until cooked, remove from pan & drain on a paper towel.
  • Add onion, a little water to deglaze the pan & butter, fry for about 5 minutes until onions are translucent.
  • Add garlic & leeks & fry until leeks are soft.
  • Add potatoes, kumara & chicken stock.  Season with salt & pepper.
  • Bring to a boil.  Simmer with lid ajar for about 30 minutes, until veggies are tender.
  • Add chopped parsley & blend until smooth with a hand blender or food processor.
  • Add cream & adjust thickness with extra stock if needed. Taste for salt & pepper.
  • Stir well.
  • Garnish with fresh, chopped parsley & freshly ground black pepper.

Cranberry and Apple Salad(Serves 1)

½ apple, diced (leave the skin the diced apple for extra fibre and colour)
2 tbs dried cranberries
½ grated carrot
1 cup salad leaves, chopped
¼ cup alfalfa sprouts, chopped
5 cm piece of cucumber, diced
Red capsicum, diced
1 tbs walnuts, chopped in chunks – optional

A glug or two of your favourite extra virgin olive oil. I love the mandarin or lime infused olive oil from Rockhaven Estate. (Rockhaven Oil)

This is a beautiful, colourful and flavour packed, nutritious salad. It makes a gorgeous lunch or side salad with your evening meal.

Sundried Tomato Hummus

1/2 cup rice bran, olive oil or grapeseed oil
1/4 cup lemon juice
1 1/4 tsp Himalayan salt (to taste)
6 cloves of roasted garlic
3 cups cooked chickpeas

12 – 14 sundried tomatoes

2 tablespoons of the oil from the sundried tomatoes

1/4 cup tahini (sesame seed paste)

1- 2 cups water – depending on the consistency you prefer.
2 tsp ground cumin
1 tsp ground paprika

  • Bend the first 4 ingredients in a food processor with 1 cup of chickpeas.
  • Add the remaining ingredients & blend well.
  • Spoon into containers to store in the fridge or freezer.
  • Makes 4 cups.

To cook dried chickpeas:
Soak overnight, rinse them well & boil gently for 1 1/2 to 2 hours. Allow to cool.
This can be done the day before you make the hummus, just keep them in the fridge, or you can freeze them until you need them.

Roasted Garlic Hummus

Ingredients:

½ cup oil
¼ cup lemon juice
1- 2  teaspoons of salt
6 – 10 cloves of roasted garlic – peeled.  (They can be dry roasted in a pan with the skins on to prevent them burning).  You can use raw, but I think the flavour of roasted garlic is better.
3 cups cooked chickpeas
¼ cup tahini (sesame seed paste)
½ – 1  cups of water, depending on the consistency you want.
2 tsp ground cumin
1 tsp ground paprika.
Fresh parsley.

Method:

  • Blend the first 4 ingredients in a food processor with 1 cup chickpeas.
  • Add the remaining ingredients & blend well.
  • Spoon into containers to store in the fridge.

To cook dried chickpeas:

Soak overnight, rinse them well & boil gently for 1.5 to 2 hours.  Allow to cool.  This can be done the day before you make the hummus, just keep them in the fridge, or you can freeze them until you need them.

Pumpkin Hummus

1/2 cup rice bran, olive oil or grapeseed oil
1/4 cup lemon juice
1 1/4 tsp sea salt
6 cloves of roasted garlic
2 cups cooked chickpeas

200 g cumin roasted pumpkin

1/4 cup tahini (sesame seed paste)

1 1/4 cups water – depending on the consistency you prefer.
2 tsp ground cumin
1 tsp ground paprika

  • Bend the first 4 ingredients in a food processor with 1 cup of chickpeas.
  • Add the remaining ingredients & blend well.
  • Spoon into containers to store in the fridge or freezer.
  • Makes 4 cups.

To cook dried chickpeas:
Soak overnight, rinse them well & boil gently for 1 1/2 to 2 hours. Allow to cool.
This can be done the day before you make the hummus, just keep them in the fridge, or you can freeze them until you need them.