Mexican Salad Bowl

The perfect combination of spices cooked through fresh grass-fed beef with loads of fresh salad and a touch of lime. A spicy, but fresh salad to keep you warm on a cold day, or cool you down on a hot day – prepare it to suit you.
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serves 1

 

Ingredients

  • 1 tsp olive oil
  • 1 garlic clove, minced
  • ¼ red onion, diced
  • 100g grass-fed beef mince
  • ½ can organic red kidney beans
  • 1 tsp beef bone broth (or beef stock cube)
  • 1/2 tsp paprika
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • Pinch salt & pepper
  • 1/4 cup water
  • 1 cup mixed spinach
  • ¼ cup capsicum, diced
  • ¼ cup cucumber, diced
  • ¼ avocado, diced
  • ¼ cup tomatoes, diced
  • 1 tbl kimchi (optional)
  • Juice of ½ lime
  • Tbl coconut yogurt to serve

Method

  1. Add olive oil, garlic and onion into pan and brown until the onion is soft, then add the mince and brown for 2 minutes.
  2. Add the red kidney beans, bone broth (or stock cube), paprika, chili powder, cumin, salt & pepper, stir.
  3. Add water and let it simmer on low for 5 minutes, uncovered.
  4. Prepare spinach, capsicum, cucumber, avocado and tomatoes in a bowl.
  5. Remove mince from the heat, add to salad and toss with lime juice in a bowl.
  6. Serve with a dollop of coconut yogurt.

Creamy omelette with sautéed kale, mushroom & chicken

I often wake up craving my runny poached eggs for breakfast in the morning with a side of greens and some sort of sautéed vegetable, however this morning I woke up feeling like some scrambled eggs that were light, fluffy and creamy- but still dairy-free and clean. I listened to my body and made these clean, dairy-free creamy eggs and let me tell you – delicious.

Instead of adding milk products or yogurt to my scrambled eggs, I added about 2 tbl spoons of unsweetened almond milk (sweetened would also be fine, it would just mean the eggs are a little sweeter) and 1/2 tbl spoon of coconut oil to get the most fluffy and creamy texture ever! I must say they were slightly sweeter than they taste with regular milk, but 100 X more fluffy and delicious. With a side of sautéed kale, mushrooms, chicken and pumpkin seeds with a squeeze of lime juice the flavours work so well together, definitely a new staple breakfast meal.

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Ingredients

  • 2 free-range eggs
  • 2 tbl unsweetened almond milk
  • pinch of salt & pepper
  • 1 tbl coconut oil
  • 1 cup kale
  • 1/4 cup mushrooms
  • 40g chicken (or leftover cooked meat)
  • Fresh lime

Method

  1. Whisk the eggs, almond milk, 1/2 tbl coconut oil, salt and pepper in a separate bowl and cook on medium heat until fluffy and cooked through. Put eggs to one side.
  2. Use the left over coconut oil and sauté the kale and mushrooms together until slightly darker in colour and then add the leftover meat (optional), I had chicken in the fridge. Leave in the pan and squeeze fresh lime juice over before moving to the plate.
  3. Serve the omelette on top, enjoy.

Eggs with sautéed kale & mushrooms

If you feel like a light breakfast filled with all the good stuff to get you going for the day, without the additional hit of carbs this is perfect. Two poached eggs on a bed of sautéed kale and mushrooms sprinkled with salt and pepper (add a bit of garlic if your feeling like an extra hit of flavour) with pumpkin seeds on top.

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Ingredients

  • 2 eggs
  • 1 tsp olive oil
  • 1 1/2 cup raw kale
  • 1/2 cup mushrooms, diced
  • salt & pepper
  • Garlic, crushed (or dried)
  • tbl pumpkin seeds

Method

  1. Poach the eggs in a pot of hot water & vinegar for 4-6 minutes, remove from heat.
  2. Sautee the kale, mushrooms, olive oil, salt and pepper in the pan and add some garlic (optional).
  3. Serve with pumpkin seeds on top, enjoy.

 

 

Sugar-free, guilt-free Hot Chocolate

I don’t know about you guys but I am always find myself craving something sweet after my dinner, no matter how much I manage to eat. Many of us count that extra one cup of hot chocolate at night as ‘nothing’ or ‘it’s not food so it won’t affect my calorie intake for the day’ not that I count calories, but the amount of sugar present in a store bought hot chocolate sachet will blow your mind. Not only is it just a cup full of sugar which is terrible for your health, it will cause you to wake up sluggish and reduce your energy levels the next day and the day after that.

I am not saying it is bad to have sweet cravings, Its fine to crave sweet things, its normal, we all do it! It is just about being smart with how we fulfil these cravings. I don’t know about you guys, but I would much rather drink a healthy alternative to a sugary hot chocolate- which to be honest may not taste as good at first, but will fulfil my sweet cravings AND knowing it is full of antioxidants, healthy fats and good for my body will simply make it taste even better in my mind.

The main chocolate ingredient is of course cacao, known for its powerful antioxidant component along with rice malt syrup, coconut oil, hot water and almond milk (or coconut milk).

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Ingredients

·       1 tbl organic cacao powder

·       1 tsp rice malt (adjust to your preferred sweetness)

·       1 tsp coconut oil

·       Hot water

·       Almond milk (or coconut milk)

Method

Add the cacao and rice malt with 2 tbl spoons of hot water at first and mix into a paste to get rid of any lumps. Then fill ¾ full with hot water, add the coconut oil and almond milk (or coconut milk) and drink when the temperature is right.

 

Chickpea Asian Salad

If your a vegan or vegetarian it can be difficult to fill yourself up with a salad for lunch without the addition of meat for protein. A good alternative is chickpeas as they contain a lot of protein, as well as iron and magnesium.

Ingredients

  • 1/2 carrot, shredded
  • 1/4 onion, sliced
  • 1 cup cabbage, shredded
  • 1/2 cup mixed lettuce
  • 1/4 cup bean sprouts
  • tsp olive oil
  • 1 garlic clove
  • 1/2 zucchini
  • 1/2 can chickpeas
  • 1 tsp paprika
  • 1/2 tsp tumeric
  • 1 tsp nutmeg
  • 2 tsp mixed herbs
  • salt & pepper
  • 1/4 cup water

Method

  1. Prepare salad ingredients in a bowl
  2. Pan fry garlic, oil in a saucepan for 2 minutes and add zucchini and chickpeas
  3. Add all spices, salt and pepper and water
  4. Boil and stir for 10 minutes or until sauce has thickened
  5. Cool and add to salad ingredients, stir and enjoy

Review: Lotus Leaf Asian Salads, Port Douglas

Lotus Leaf is located in the heart of Port Douglas, just off the Main Street and tucked in behind the coffee club and the butchers.

On entry, the building is very neat and clean which reinforces the idea of a healthy ‘clean’ meal and the service is good. However, the food is amazing.

The first bowl I tried was the ‘bang bang’ bowl and I have returned for lunch most days since, trying all the other salad bowls.

Pictured above: orange tamarind bowl, (v)

All amazing and all very filling, although there were a lot of nuts in this particular dish. Many have a vegan (v), vegetarian, gluten free option and they are all prepared in front of the customers where you can visually see all ingredients are clean and fresh.

I highly recommend visiting this location upon arrival at Port Douglas!

Paleo nourish bowl with salmon, pumpkin & salad

A delicious and simple lunch option: use up the left overs in the fridge by substituting any ingredients for your own to suit your preferred taste.

Ingredients

80g salmon fillet, baked

5 cherrie tomatoes

1 whole beetroot

Lettuce

80g pumpkin, bake

Lemon

Method

  1. Place the salmon and pumpkin on an oven tray. Drizzle both with olive oil and bake for 20-30 minutes on 180 degrees.
  2. Prepare the salad bowl with the remaining ingredients and add the salmon and pumpkin when cooked.
  3. Enjoy.

Simple, easy & delicious!

Healthy Chocolate Fudge: Vegan, Gluten free, Dairy free, Nut free & Sugar free

Simple and easy, 3 ingredient chocolate fudge recipe that is low calorie, low GI and the perfect gut healing, sweet treat any time during the day.

Healthy Chocolate Fudge

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Ingredients

1/2 whole butternut pumpkin
1/4 cup raw, unsweetened cacao powder
2tbl coconut oil
1 1/2 tbl gelatin (substitute coconut oil to make vegan)

Method

  1. Cut a whole butternut pumpkin in half and remove the seeds. Place it in the oven whole at 180 degrees (c) for 45 minutes or until soft.
  2. Using a spoon, scoop out the flesh of the pumpkin into a bowl and add the remaining ingredients, blend on high until smooth consistency.
  3. Place mixture into a slice or muffin tray and fill until mixture is ~5cm high, refrigerate for approximately an hour.
  4. Serve and enjoy.

 

 

 

Welcome to my blog…

Welcome to my blog,

This blog will be filled with everything health, nutrition and wellness plus loads of healthy recipes. I am currently coming to the end of my studies in health science: nutrition and exercise science and have found a profound passion in all things health and wellness.

I have always lived with digestive issues, skin issues, ulcers and lack of day-to-day energy. Through many years of trial and error, I believe this can all be cured to some extent through the foods we put in our body and the lifestyle we live. My recipes are typically based around whole foods. I try to avoid dairy, gluten and any processed or packaged foods or sauces with added sugar or preservatives. My recipes are always fresh, healthy and filled with whole foods to nourish the body.

Through my studies and experience of food, fitness and weight loss I have decided to incorporate everything I have learnt and continue to learn, into a blog to teach others what has worked for me and what I enjoy, in the hope I can help others to find what works for them.

I am just starting out on this journey and am new to the blogging world, so I hope you can be patient as I hope to provide tips, tricks and healthy recipe alternatives to make a small difference in the lives of my audience.

Enjoy xx