Tag: healthy recipes

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Healthy Kheema Curry Recipe

Kheema Curry

Did you know turkey is healthy, high in lean protein and is leaner than most other meats?

It is also high in tryptophan which is an amino acid responsible for the production of our feel good hormone serotonin.

Choose whole turkey breast meat and mince over processed deli turkey meat for a healthy boost to your recipes.

Healthy Kheema Curry

Cook time 25 minutes

Prep time: 5-10 minutes

Serves: 4

INGREDIENTS
1 tbsp good quality olive oil
3 cloves
4 garlic cloves, finely chopped

1 tsp ground coriander
½ tsp turmeric
¼ tsp red chili powder or 1/8 tsp cayenne pepper
1 can organic crushed tomatoes
1 ½ tsp Celtic/Himalayan salt
500g turkey mince

1 tsp cumin seeds
1 cinnamon stick
1 medium onion, finely chopped
1 ½ tbsp. ginger, grated
1 tsp ground cumin
½ cup water
1 tsp garam masala
½ cup frozen peas
½ large lemon juice

METHOD

In a large saucepan, heat olive oil over medium to high heat.
Add the cumin seeds, cloves and cinnamon stick.
Continuously stir spiced until fragrant (about ½ minute).
Add the onion, ginger, garlic and salt.
Cook until onion is soft (about 5 minutes)
Add turkey mince and stir and cook until the meat is browned and cooked through.
Add cumin, coriander, turmeric, chili powder, tomatoes and water.
Turn the stove to high and bring the mixture to the boil, cover and reduce heat to low.
Simmer for 10 minutes.
Add the garam masala, peas and the lemon juice.
Cook until peas are just thawed (don’t overcook them as you want some texture).
Remove cloves and cinnamon stick before serving.
Top with coriander leaves for decoration and serve with a side of unsweetened kefir or place into airtight containers and refrigerate for lunches for the week.

Enjoy this healthy and delightful herb and spice rich dish hot or cold.

 

 

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Anti inflammatory Eggplant Curry

Anti inflammatory eggplant curry

Anti inflammatory foods are important to our health and wellbeing as a whole as well as for specific health complaints such as headaches, muscle and joint aches and pains and immune support to name a few.

Curries are a great source of anti inflammatory herbs and spices. Ayurvedic medicine or Indian medicines have been using the spices in curries for many years to address various health conditions.

This Anti inflammatory Eggplant Curry with provide you with a fabulous dose of anti inflammatory support.

Enjoy!

Anti inflammatory Eggplant Curry Recipe

1 large eggplant (multi-vitamin and mineral powerhouse!)
• 2 tablespoons good quality extra virgin olive oil (anti-inflammatory)
• 1 teaspoon cumin seeds (immune booster and digestion enhancer)
• 1 medium to large onion, sliced finely (immune enhancing, anti-inflammatory, allergy fighting, cholesterol lowering)
• 2 crushed garlic cloves (immune enhancing, anti-inflammatory and cholesterol lowering)
• 2 – 3 cm piece ginger (depending how much you love ginger, me, I go for THREE), peeled and finely chopped (anti-inflammatory goodness!)
• 1 tablespoon curry powder (anti-inflammatory goodness!)
• 1 large diced tomato (Lovely lycopene and vitamin C antioxidants)
• 1 finely chopped green chilli (anti-inflammatory goodness! metabolism boosting)
• 1 teaspoon Celtic or Himalayan salt (these salts contain wonderful minerals that regular table salts do not)
• 1/4 bunch finely chopped coriander (all round awesome herb for almost everything)

 

Preheat your oven to 190C.

Place the eggplant on a medium sized baking sheet. Use a fork to spike the eggplant all over to allow heat to penetrate through. Place in the oven to bake for 20 minutes or until it feels soft/tender.  Remove from the oven, allow to cool enough to be able to peel and chop the eggplant.

Heat the olive oil in a medium saucepan over a medium heat. Add the cumin seeds and onion to the oil. Stir until the onion softens and slightly browns, roughly 5 minutes.

Add the pre-prepared tomato, garlic, ginger and curry powder to the saucepan with the onion and cook for a further 1 minute.

Stir in the chopped eggplant and green chilli, and season with salt to taste. Place a lid or appropriate cover over the mix, turn to a higher heat and cook for 10 minutes to allow the flavours to soak in.

Lift the lid or cover, turn the heat right down to low and cook for a further 5 minutes with the lid off. Garnish with the coriander.

This curry can be served as a side dish or as a dish on its own, possibly with brown basmati rice or quinoa

I served mine with fish, asparagus, roasted capsicum and fish. Random I know, but it was worth it 🙂

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Fudgy Choc-Banana Brownies (flour free)

Fudgy Flour Free Choc-Banana Brownies

These deliciously easy to make flour free fudgy brownies require just 4 ingredients!

At approximately 100 calories per flour free brownie and a whole lot of goodness including:

  • magnesium
  • antioxidants
  • potassium
  • healthy fats
  • low GI carbohydrates
  • protein

These sweet treats are the perfect 3pm pick-me-up…
Find that spring in your step when the afternoon slump hits!

It is important to snack smart. Foods that support and regulate healthy blood sugar levels will ensure you continue on your way feeling content, headache free and full of the kind of  energy that lives on throughout your busy day.

A good quality snack should not be high in refined carbohydrates and saturated fats but it should contain a healthy balance of quality healthy fats, carbohydrates and proteins.

Simple Fudgy Choc Banana Protein Brownies (flour free) Recipe

3 medium, overripe bananas (the riper they are the sweeter they are)

1/2 cup smooth pure almond butter, or any other pure nut butter (no added salt, sugar or nasties)

2 tablespoons cacao powder

¼ cup Prana Chocolate Protein

How to prepare and cook your brownies

Preheat your oven to 180 degrees Celsius, line and grease a small loaf pan.

In a microwave friendly bowl or small saucepan on the stovetop, melt the almond or other nut butter. In a large glass or metal mixing bowl, add banana, nut butter and cacao powder and mix well with a beater (if you have a kitchen aid use this to mix for a smooth consistency).

Transfer the brownie mixture into the pre-greased pan. Bake in the preheated oven for approximately 20 minutes or until cooked through. Remove the brownie from the oven and allow to cool before slicing into pieces (this will ensure it holds together).

Cut into approximately 12 slices and store in the fridge for later enjoyment.

Why else are these brownies so awesome?

They:

  • contain no added sugars, refined sugar free  (all the sweetness come from the natural sugars in the bananas and the stevia in the protein powder)
  • have no nasty additives
  • contain no added saturated fats (just the healthy fats contained in natural nut butters)
  • are dairy free, meaning they are vegan friendly
  • gluten free, meaning they are perfect for coeliac and gluten intolerant (ensure that you select only products that are labelled gluten free if coeliac)

 

 

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Garlic & Chive Aioli

aioli

How good is aioli with some delicious oven baked sweetpotato fries!

Try this amazing aioli recipe. Believe it or not, homemade aioli can be healthy..

How you ask? Well the yolks of eggs and olive oil offer some amazing anti-inflammatory benefits and add to your daily healthy fat intake.

Egg yolks themselves provide a sturdy amount of B1, Zinc, Calcium, Iron, B6, Folate, B12 and vitamins A, D, E and K.

Olive oil boasts antioxidants to reduce tissue damage, skin health (keeping us looking fab and with moisturised plump skin), protect heart and cardiovascular health, is anti-inflammatory to reduce pain, inflammation and tissue damage and offers Vitamins E and K.

So get that oven baked chip and dig in!

Garlic & Chive Aioli

1/4 tsp Himalayan/Celtic Salt

1/2 Lemon Juiced

4 Garlic Cloves (hint* roast them and it will taste even better!)

300mL good quality olive oil

bunch chives chopped smallOnline Nutritionist

1 tbsp. Dijon mustard

1 whole egg

 

 

Place garlic, mustard, egg and chives in a processor/blend bowl. Process or blend until combined (roughly 10 seconds).

keep the motor running and slowly had the oil over the top until combine (approx. 2 mins) – be careful to add this very slowly.

The mixture should begin to thicken, once thickened stop the machine and add the lemon juice and salt and pulse. If mixture creeps up the side, use a spatula to scrape it down. Pulse a second time until nicely combined, smooth and thick. Leave aside for half and hour before consuming. Place remaining mixture in a glass jar and place in the fridge for up to one week.

 

 

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Simple Sugar-Free Banana Bread

Banana Bread

Who doesn’t love banana bread right? Well now you can enjoy a delicious slice of banana bread without the guilt. This recipe is completely sugar and flour free (apart from the natural sugars from the bananas) meaning lower carbohydrate, leaving room for more nutritious ingredients.

This recipe is also dairy free and gluten free.

Banana Bread

2 medium bananas, ripe

3 eggs

2 tbsp coconut or olive oil

Water

½ cup xylitol

2 cups almond meal or flax meal

1 tbsp baking powder (gluten free for those avoiding gluten)

1 tsp vanilla essence

1 tsp cinnamon

1/2 c walnuts chopped (optional)

 

Preheat oven toOnline Nutritionist 180 degrees fan forced. Oil a loaf pan.

Use a shaker or two cup measuring cup for wet ingredients and a bowl for dry ingredients.

Mash bananas in a separate bowl with a folk and put into the 2 cup container. Mix or shake.

Add all wet ingredients to the bananas and make it up to two cups by adding water.

Combine all dry ingredients in a mixing bowl and add wet ingredients, beat for 2-3 minutes, stir in walnuts if using them.

Pour the batter into the loaf pan and smooth the top.

Bake for 45-55 minutes or until a folk inserted comes out clean.

Allow to completely cool and cut into 1cm slices and wrap in alfoil and sandwich bag for work.

Store in freezer for longer term consumption.

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Minty Cauliflower Fried Rice

Minty Cauliflower Fried Rice

Cauliflower is extremely versatile and can be swapped out for cheeses in baked dishes or for rice.

Not to mention it is extremely nutritious!

Minty Cauliflower Fried Rice Recipe

1 head large cauliflower chopped in a blender or grated to resemble rice.

I added ¼ cup of mint into the blender but you can shred it and mix it through if grating.

1 cup thinly chopped green spring onion

2 cups mixed green, yellow, orange and red capsicumClinical Dietitian

250g roasted pumpkin cubed (optional)

½ head broccoli broken up into tiny florets

4 button mushrooms or other Asian mushrooms to mix it up

4 garlic cloves diced

1 onion diced

1 chicken breast roasted with olive oil, salt and pepper and cubed after being cooked.

2 tbsp. good quality tamarind soy sauce.

5 anchovies chopped up (you don’t taste them but they are optional)

Black pepper to taste

A handful of pepitas

Handful of cashews

 

Add garlic, onion, caClinical Nutritionpsicum, mushrooms into a wok with 2 tbsp olive oil and sauté until fragrant.

Add cauliflower mint rice mixture and mix through until evenly distributed. 

Add in broccoli, diced chicken, anchovies and pepper. Stir through.

Add in the tamarind soy sauce and stir through until the whole batch turns a slightly brownish colour, as pictured.

Serve in a shallow bowl topped with pepitas and cashews.

 

 

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