Phone: 0457 752 115

Helping people live healthier, happier lives

Ham Hock and Barley Soup

Ham Hock and Barley Soup

Ingredients – Serves 6-8 (depending on your appetite)

  • Ham hock from your local butcher
  • 1-2 carrot sticks diced
  • 1 leek diced
  • 5 garlic cloves crushed/diced
  • 2 celery sticks diced
  • 1-2 zucchini diced
  • 1/2 – 1 cup of mixed soup packet (containing barley, yellow lentils, split peas etc.)
  • 400g tomato passata
  • 1 tbs of balsamic vinegar
  • 2 generous tbs tomato paste
  • 2 tsp oregano
  • salt and pepper (S&P) to taste
  • 1 bunch of basil and or parsley chopped/torn

Method

Get ready to make a large amount of soup, my advice is to get a big pot.

First step is to saute the leek using 1 tbs of extra virgin olive oil on a medium heat, note if you find your leek is sticking add some water to the pot and turn the heat down.  Once the leek is cooked add the garlic, celery, carrot and zucchini continue to saute until the vegetables are slightly soft.  Then add the tomato paste, tomato passata, balsamic vinegar and ham hock.  Cover all ingredients with water and bring to the boil, once the soup is boiling give it a stir then add the barley/soup mix, give the pot a good stir and turn down the soup and simmer for at least an hour and a half.  The longer and slower you cook this soup the more flavour you will get out of the ham hock.  Make sure you taste this one along the way to ensure you have a balance of flavours.  Once the lentils and grains have softened to your liking and the meat falls off the bone, your soup is ready to be served.  Serve this with lots of chopped herbs and S&P to taste.  Enjoy!

Basil, Barley and Goats Cheese Salad

Basil, Barley and Goats Cheese Salad

Ingredients – Serves 6-8

  • 400g barley
  • 1-2 cups of basil
  • 2 garlic cloves (crushed or finely chopped)
  • 1/2 cup of Extra Virgin Olive Oil (EVOO)
  • 100g soft goats cheese
  • 300g rocket leaves
  • 1/2 cup crushed roasted almonds
  • 1 lemon

Method

Cook the barley in a pot on the stove.  Add enough water to cover the barley in the pot, bring the barley to the boil add plenty of salt to the water.  Allow the barley to cook for 35 minutes or until tender, add more water if need be, do not let the water dry out.  Barley has a nutty flavour, is high in fiber and contains certain micro nutrients like selenium and manganese.  Meanwhile whilst the barley is cooking, combine the garlic, basil and EVOO together using a mortar and pestle or a small hand held blender. Once the barley is cooked to your liking, drain any excess water and rinse.  Then into your salad bowl place the barley and pour the EVOO dressing over the barley, mix through thoroughly and allow to infuse for at least half an hour.  Once the barley has cooled, add the remaining ingredients, squeeze the lemon over the salad and serve with extra Basil leaves for garnish.

This salad can be enjoyed on it’s own or served with a protein of your choice.  I hope you enjoy this salad, it’s always wonderful to introduce different grains into your diet.

x

Spiced Lamb Shanks

Spiced Lamb Shanks

Ingredients – Serves 4

  • 4 Lamb Shanks
  • 2 onions diced or leek diced
  • 5 garlic cloves (crushed)
  • 1 tbs fresh ginger grated
  • 1 tbs ground cumin
  • 1 tbs ground turmeric
  • 1 tbs ground coriander
  • 1 tsp pepper and mixed spice
  • 1/2 cup tomato paste
  • 2 cups stock (of your choice)
  • 1 400g tin of tomatoes
  • 2 medium carrots grated
  • 1 cup Greek yoghurt
  • 1 cup dried apricots
  • 1 lemon zest
  • 1 bunch of coriander
  • 1 cup brown rice
  • 500g fresh green beans or greens of choice.

Method

This is a weekend cooking session.  Set your oven at 140 degrees.

Firstly, you will need to sear the lamb shanks, add a small amount of extra virgin olive oil, brown for a couple of minutes on each side in your casserole pot.  The large casserole pot will need to fit into your oven with the lid on.  Remove the shanks from the pot and place in a bowl.  Next add a tablespoon of extra virgin olive oil and onions/leek to the pot, saute for 2 minutes on a medium heat.  Ensure this doesn’t stick, add the crushed garlic and continue to saute for another 5 minutes.  Afterwards add all the spices into the pot to make a nice paste.  Once a paste has been created, add the remaining ingredients along with the lamb shanks.  Bring your pot to the boil and then place the pot with a lid on in the pre-heated oven on a low heat for about 4 hours.  Checking your pot every hour or hour and a half and stir.

In the last half hour of cooking, place 1 cup of brown rice in 3 cups of water.  Bring the water to the boil, then turn heat down to medium heat and simmer until all water has been absorbed.  Top and tail the green beans and steam for about 7 minutes just before you serve your meal.

Serve with coriander and lemon zest.  I hope you enjoy. x

 

 

Chicken and Miso Soup

Chicken and Miso Soup

Ingredients – Serves 2-4

  • 1/3 cup miso paste (try Spiral Organic Shiro Miso)
  • 1 onion diced
  • 2tbs tamari sauce
  • 2-4cm finely grated/sliced ginger knob
  • 1-2tbs mirin seasoning
  • 6 cups of water
  • 350g chicken tendons diced
  • 250g mushrooms
  • 2 generous handfuls of coriander roughly chopped
  • dried chilli to taste
  • 2 shallots roughly chopped
  • 2 generous handfuls of baby spinach

Method

Saute onions for 5 minutes in small amount of extra virgin olive oil or a splash of water.  Once translucent add miso paste, tamari, 6 cups of water, grated/sliced ginger and mirin seasoning bring to the boil.  Once boiling add the chicken this will cook over about 5-10mins.  Once the chicken is cooked add the mushrooms and cook for a further 2-3 mins.  To serve, pour the soup of a bowl of baby spinach.  Garnish the soup with chilli, shallots and coriander.

Enjoy x

Baked Eggplant and Halloumi Ratatouille

Baked Eggplant and Halloumi Ratatouille

Ingredients

  • 1 eggplant sliced, sprinkled with salt and extra virgin olive oil
  • 2 red capsicum cut into chunks
  • 2 red onions diced into quarters or eighths
  • 5 gloves of garlic
  • 1 tin of tomatoes, (rinse out the empty tin with water, add the left over tomato and water to the dish)
  • 1 tbs balsamic vinegar
  • 220g Halloumi sliced
  • Large handful of basil
  • Salt and pepper
  • Exra virgin olive oil
  • Thyme and Oregano

Method

Turn the oven to 180 degrees.  Mix the eggplant, onion, capsicum with garlic and 2 tablespoons of olive oil, salt and pepper and herb of choice (oregano, thyme).  Scatter the vegetables on a large baking dish and roast the vegetables for 20 minutes.  Remove the roasted vegetables from the oven after 20 minutes, pour the tomatoes, splash of balsamic vinegar and scatter with the Halloumi cheese and half of the basil over the top of the vegetables.  Place the baking dish back into the oven and bake for another 20 minutes or until the Halloumi is browned and the tomatoes are a radiant red bubbling colour.

Scatter the remaining basil on top when serving.  This dish will go nicely as a vegetarian dish served on a bed of baby spinach or you could serve this dish with a piece of a protein of choice along with green beans and broccoli.

Enjoy! x

Baked Salmon, Asparagus and Broccolini

Baked Salmon, Asparagus and Broccolini

Ingredients – Serves 4

  • 4 Salmon Fillets
  • 2 bunches of broccolini
  • 1 bunch asparagus
  • 1 bunch shallots
  • 1 tbs extra virgin olive oil and a pinch of salt to rub into salmon skin
  • 1 tbs soy sauce/tamari sauce
  • 1 tsp sesame oil
  • chilli to taste (optional)
  • 1 tbs sesame seeds

Method

  1. Turn Oven to 180 degrees.
  2. Rub Salmon with small amount of Extra Virgin Olive Oil and a sprinkle of salt
  3. Place Salmon on lined baking tray skin side down, place in oven for 4-8 mins
  4. Mix the soy sauce, sesame oil and chill together.
  5. Pull tray with semi cooked salmon out of the oven and scatter green veggies around the salmon and sprinkle the sauce on the salmon and vegetables and top with sesame seeds.  Note you can use other types of vegetables, I found these cooked quickly and easily.
  6. Place all ingredients back in the oven for roughly 4-6 mins.
  7. Once the salmon is cooked to your liking.  It is time to plate up!  This is a super easy, quick mid week recipe.  I hope you enjoy. x

 

Rice Paper Rolls

Rice Paper Rolls

Ingredients

  • 300g pork medallions
  • 1 capsicum finely sliced
  • 1 cucumber finely sliced
  • 1 carrot finely sliced
  • mint leaves
  • 100g vermicilli noodles (optional)
  • Dipping Sauce
  • 2 tablespoons tamari sauce
  • 1 tablespoon honey/maple syrup
  • 1 small garlic clove (diced)
  • 1cm ginger grated
  • 1 squeeze lemon
  • 1 tablespoon of Extra Virgin Olive Oil
  • Rice paper rolls

Method

  1. Mix all dipping ingredients in a jar, mix well.  Taste to see if need to add anything extra, e.g. more sweetener or maybe a squeeze of lemon!
  2. Cook pork to your liking in small amount of sesame oil. Once cooked finely slice on chopping board.
  3. Slice all other vegetables, very finely like match sticks so they fit nicely into your rice paper roll.
  4. Cook noodles following instructions (if using)
  5. Wet a dry tea towel and lay flat on your bench, have a bowl of cold water for the rice paper to dip into.
  6. Place first piece of rice paper in bowl of water to moisten.  Then place rice paper on the damp tea towel.
  7. Place small amount of each ingredients in the middle of the rice paper, remembering this needs to be a bit size amount not too big.  Garnish ingredients with small amount of mint and a drizzle of the sauce.
  8. Roll the rice paper with ingredients following instructions on rice paper roll packaging.
  9. Place first roll on serving plate.  Complete steps 6 – 8 until all ingredients have been used.
  10. Finally enjoy, served with more of the yummy dipping sauce!

 

Sweet Potato and Cous Cous Salad with Chermoula Dressing

Sweet Potato and Cous Cous Salad with Chermoula Dressing

Ingredients – Serves 6-8

  • 400g chickpeas, drained
  • 150g persian feta cheese
  • 2-3 roasted sweet potato, chopped
  • 1 cup cooked cous cous
  • 400g rocket

Chermoula Dressing

  • 2 garlic cloves, chopped
  • 2 tsp ground cumin
  • 2 tsp paprika
  • 1/2 tsp cayenne pepper
  • 1/2 cup parsley, finely chopped
  • 1/2 cup coriander, finely chopped
  • 3 tbs of Extra Virgin Olive Oil (EVOO)
  • Zest and juice of a lemon

Method
Roast sweet potato in oven for 30-45mins at 180 degrees.  Meanwhile make the chermoula by pounding garlic, cumin, paprika, cayenne pepper, lemon zest and lemon juice. Transfer to a jar and mix in herbs and
olive oil. Cook cous cous following instructions.  Once this is completed and the sweet potato is cooked to your liking.  Mix all salad ingredients together with chopped raw nuts and dressing.  You can make this for lunch to take to work during the week.  Take the dressing in a separate container/glass jar.  This salad is full of flavour and texture, it’s worth the preparation to enjoy the full flavours of the the combined herbs and spices.

I hope you enjoy! x

Thai Beef Salad

Thai Beef Salad

This salad can be served with any protein it doesn’t have to be beef.  This meal is a great source of Vitamin C, B Vitamins, Zinc, Folate, Potassium, Magnesium, Complex Carbohydrates (great gut fibre), Monounsaturated Fat and it makes your feel good.

Serves roughly 5 depending on how hungry you are.

  • 1 bag of kaleslaw kit or something with lots of greens in it (I don’t normally buy these b/c environmental reasons but they are easy and convenient when your trying to be healthy and have a nutritious and easy).  This contains kale, carrot, cabbage, beetroot and many other goodies.
  • 1 punnet of cherry tomatoes
  • 1-2 cucumbers chopped (they aren’t in season at the moment so you could try snow peas or something that is in season instead)
  • 2 pieces of rump steak (preferably grass fed) 250 grams
  • 1/2 packet of vermicelli noodles (optional)
  • 1 bunch of mint chopped
  • 1 bunch of coriander chopped
  • 1 tablespoon Extra Virgin Olive Oil (EVOO)

Thai Beef Sauce

  • 1 teaspoon tamari sauce (soy sauce if not gluten free)
  • 1 tablespoon honey
  • 1 tablespoon fish sauce
  • 2 teaspoon of sesame oil
  • squeeze of 2 lime
  • 2 teaspoons of finely grated ginger
  • 1 finely grated or crushed garlic
  • 1 chilli (optional)

Method

  1. Mix all sauce ingredients in glass jar, shake and taste to ensure you have balanced flavours
  2. Bring fry pan to high heat.  Place beef on plate and cover with most of the EVOO.  Cook a couple of minutes each side to your liking.  Once cooked remove from heat, and rest until ready to serve.
  3. Mix all salad ingredients together in a bowl.  If using noodles cook as per instructions.  Mix noodles, salad and salad dressing together, be sure to leave a small amount of dressing to use when platting up.
  4. Slice steak, roughly 1 cm thickness.
  5. Plate up, topping with a couple of pieces of steak and drizzle with left over salad dressing.

Enjoy x

 

 

Salmon and Fennel Salad

Salmon and Fennel Salad

A dear friend of mine Jane, has cooked a version of this for me in the past.  It was absolutely delicious, so I decided to give it my touch (different dressing and vegies).  However, the combination of the dill, fennel and the fish is a show stopper.  I hope you enjoy this as much as we do. x

Ingredients – serves 4

  • 4 x salmon fillets or fish of your choice
  • 1 fennel bulb shaved/sliced thinly
  • 300g fresh rocket
  • 1 cup peas and or snow peas
  • 1 sweet potato cut into cubes for roasting
  • 4 small potatoes cut into cubes for roasting
  • 1-2tbs extra virgin olive oil (EVOO)
  • 1/2 cup fresh dill (chopped)

Dressing – Make sure you taste this and add to it as you see fit.  This is the hero of the dish!

  • 1/2 cup extra virgin olive oil
  • 1/2 cup white wine vinegar or apple cider vinegar
  • 1-2 tbs horseradish
  • 1 tbs maple syrup

Method

  • Heat oven at 180 degrees.
  • Mix diced potato and sweet potato with 1-2 tbs of extra virgin olive oil and then place on roasting try.  Bake in oven for approximately 25-35mins.
  • Whilst roasting mix up salad dressing in a jar, mix to combine.  Don’t add dressing until last minute.
  • Blanche peas and or snow peas for a couple of minutes in boiling water.
  • Put salad ingredients together.  Keep a small amount of dill for plating up.
  • Drizzle 1tbs of EVOO on roasting tray and sprinkle salt before placing the salmon fillets skin down on the roasting tray, covering the skin of the salmon.
  • After 25mins of roasting vegetables place salmon in oven and bake (along with veggies) for approximately 15mins (or until cooked to your liking).
  • Once everything is cooked to your liking, mix cold salad goodies with warm vegetables, add salad dressing and toss with salad servers.
  • Plate up the salad, place fish on top and garnish with dill.

Have a happy and safe Easter!

x

Zucchini Slice *gf

Zucchini Slice *gf

Ingredients

  • 1-2 onion diced
  • 3-4 garlic (crushed/diced/grated)
  • 2 rashes of lean bacon (optional)
  • 2-3 zucchini grated, you could also add 250g baby spinach (optional)
  • 8 eggs
  • 1 1/4 cup almond meal
  • 1/2 cup diced fetta, halumi or cheddar cheese

Method

Turn oven to 175 degrees. Sauté onion for 2-3 mins and then add garlic, cook until transluccent on medium heat.
Add bacon and grated zucchini, cook for further 5 mins. Mix eggs and almond meal in a bowl, once onion mixture cooked add to eggs and mix together. Poor into 15cm x 30 cm cooking tray (lined with baking paper), add cheese of choice and bake in oven for roughly 25-35mins.

Enjoy for Breakfast, lunch or dinner! x

 

Mediterranean Salad with Sundried Tomato Pesto (Gluten Free, Dairy Free)

Mediterranean Salad with Sundried Tomato Pesto (Gluten Free, Dairy Free)

Ingredients – Serves 2
1 whole capsicum (red or green), deseeded and quartered
1 zuchinnin (diced)
1/2 cauliflower head (cut into small branches)
3 whole beetroots, peeled and diced in 2cm cubes (roughly)
1 lemon (need both zest and juice)
1 garlic
2tbs of extra virgin olive oil (EVOO)
300g of baby spinach
2tbs Sundried Tomato Pesto (see recipe)

Directions
Preheat oven 180 degrees
Prepare all vegetables and place in mixing bowl
Mix the zest from the lemon, grate the garlic and add 1tbs of EVOO to the vegetables
Place all on a roasting tray and place in oven for roughly 35-45mins depending on oven
Place roasted vegetables on bed of baby spinach add drizzle EVOO and squeeze lemon over salad.
Add sundried tomato pesto for a lovely mediterranian flavour.
Enjoy! xx