Start Your Day With A Hearty Breakfast..
Yummy Winter Warmer Breakfast
1 serve of rolled oats made on either water or low fat milk. Cook for a couple of minutes. add: organic maple syrup (the real deal) Add: Cinnamon to taste A touch of low fat milk Enjoy! A great way to start the day. This recipe can also be used in Preparation/Detox phase simply replace the low fat milk with either almond or rice milk.
Get Up, Get Fed, Get Gone
Makes 3 x 1 litre jars Granola mix:
100g Brazil nuts, 100g walnuts, 100g shelled pistachios, 100g pumpkin seeds, 100g sunflower seeds, 100g sesame seeds,
500g porridge oats, 40g desiccated coconut, 1 tsp ground cinnamon, 75g sour cherries, 25og dried apricots,
Start Cooking Roughly bash the nuts and seeds in a mortar and pestle or pulse them in a food processor with a bowl blade. I like some fine and some chunky. Mix smashed nuts and seeds, oats, coconut and cinnamon. Now you have a choice: You can either mix it with the chopped cherries and apricots and decant it straight into airtight jars to toast as and when you want it, or you can spread it across a couple of large roasting trays and toast in a preheated oven at 180°C/350°F until nicely golden, stirring regularly. Let it cool then mix in the chopped cherries and apricots and tip into jars to await eating. if you want to toast it as and when you want it, I just put a dry frying pan on a medium heat ans add a handful of granola (roughly 50g) per person. Toast for 3 or so minutes, tossing often to bring out the roasted flavour and crispy texture, until lightly golden and smelling delicious. Stir in a good teaspoon of maple syrup per person and let it get sticky, then serve hot with cold milk or yogurt and fresh seasonal fruit, if you like.
To Serve: maple syrup milk or low fat yogurt My suggestion is to buy a big batch of ingredients like the list given here, mix it all up and just grab a handful per person whenever you need it- it will last months. I love it served with fresh blueberries or pomegranate seeds.
Breakfast or Sunday Brunch
Quinoa, Baby Spinach & Poached Eggs
Prepare Quinoa a day ahead, store in an airtight container and refrigerate. Cook Quinoa according to directions but simply replace water with Chicken stock. Drain & allow to rest for 10-15minutes and then fluff gently with a fork.
200g fresh baby spinach
2-4 eggs , poached
60g crumbled feta (optional)
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon coriander
Salt & pepper
Extra Virgin Olive Oil
1.Combine spices and set aside
2. Heat a medium frypan over medium heat, wilt spinach, season with salt & pepper. Transfer to a colander to drain any extra moisture. Chop coarsely and set aside.
3.Reuse frying pan: Heat olive oil and add spice mix. As soon as they begin to sizzle add quinoa and stir together for 2-3 minutes ensuring spices are evenly distributed throughout the quinoa. Keep warm
5. Arrange quinoa in centre of bowl. Make a well in the middle. Pile spinach in well and top with poached egg(s) season with salt and pepper. Sprinkle over feta. Enjoy!!
Chicken & Veggie Soup
1 tbsp olive or coconut oil
1 large onion finely chopped
1 parsnip diced
2 sticks celery diced
1 turnip/swede diced
2 med carrots diced
1 tsp coriander seeds
1 tsp fennel seeds
500ml Organic vegetable stock
2 small organic chicken breasts
Heat oil in a heavy based pan. Stir in coriander and fennel seeds and onion. Cook for 2 minutes over low – med heat. Once onion has softened add all the other veg and stock. Bring to a slow simmer. Add water and chicken. Turn heat down and allow the chicken to poach in the stock. Season with salt and pepper. Once chicken is cooked through chop or pull apart into bite size pieces. A yummy healthy winter lunch.
N.B You can use 1 litre of veg stock and eliminate the water. You can also add other herbs of your choice.
Pete Evans’ cauliflower fried rice
1 Pulse the cauliflower in a food processor until it resembles rice. 2 In a large frying pan or wok, fry the bacon over high heat until crispy. Remove and set aside. 3 In a large frying pan or wok, fry the bacon over high heat until crispy. Remove and set aside. 4 Heat the coconut oil in the pan over high heat, add the onion and garlic and cook for a few minutes, or until softened. Stir in the prawns, mushrooms and ginger and cook for another few minutes. Add the okra and Brussels sprouts and cook for 1 minute. Add the cauliflower and cook for 2–3 minutes, or until tender. Add bacon, egg, tamari, sprouts, spring onion, herbs and some salt and pepper and cook for 2 minutes, or until everything is heated through and well combined. 5 Serve with a splash of fish sauce and kimchi (Korean fermented cabbage), if desired.
PREP AND COOKING TIME: 40 MINUTES
Roasted Parsnip Soup
2 tbsp Quality Olive oil
1 tsp Coriander seeds
1 tsp Cumin seeds
1/2 tsp Ground Turmeric
1/2 tsp Mustard seeds
1 large Onion roughly chopped
2 cloves Organic Garlic
700g Parsnip(Organic if possible) chopped into large dice
Place all above ingredients on a large baking tray. Making sure to coat well with the olive oil.
Roast in a slow- moderate oven for 30- 40mins or until soft.
Place everything into a heavy based saucepan, add 1.25lit of organic vegetable stock & blitz until smooth.
Heat gently and serve for a healthy lunch or dinner. Enjoy!!
Spice Up Your Cauliflower with Turmeric
I found this recipe today @ Black Fitness Today
Cauliflower is a hearty veggie that we like to use as a replacement for rice or pasta or along with a medley of other veggies.
Roasted Turmeric Cauliflower
What You’ll Need:
1 head of organic cauliflower
1 tbsp. olive oil
1 tbsp. turmeric
Pinch of cumin
Salt and pepper to taste
1. Preheat oven to 400 degrees.
2. Chop cauliflower head into florets.
3. Place cauliflower into a baking dish. Add olive oil, turmeric, cumin and salt then mix together.
4. Cover baking dish with foil to keep florets from drying out and roast for about 35-40 min. Then, remove foil and cook for another 15 minutes.
Copyright 2014. Black Fitness Today All rights reserved. Cerebellum Media Group, LLC.
There are many health benefits associated with the powerful anti-inflammatory properties of these ingredients including – boosting immunity, skin cleanser, reducing nausea and motion sickness, to reduce blood pressure and migraines, eases menstrual cramps, reduces allergies and arthritis, helps ease a sore throat, clears phlegm and boosts metabolism.
1.5 tsp ground turmeric, or 1 tbsp fresh and grated
1 tbsp grated ginger root
1-2 lemons, juiced
1-2 tsp raw honey, optional
1 tsp cayenne, optional
Method – Add all the ingredients into a tea pot of coffee plunger and pour boiling water on top – probably about 2 cups. Let it sit for 5-10 minutes to allow the spices to infuse the water. Pour and drink at a comfortable temperature.
For More Amazing Healthy Recipe ideas pop over to http://janellapurcell.com
Yummy Healthy Snacks
This recipe is my husbands favorite. He even takes extra to work for his work colleagues, they love it with Rye crackers around the lunch table or in a meeting.
1 cup of cooked chick peas ( I used dried peas. 1/2 cup of dry will give 1 cup when soaked)
1-2 cloves of garlic
3 tablespoons of Tahini (I use organic)
1/4 cup fresh lemon juice
1/4 cup good quality olive oil
Drain chick peas. Blend chick peas, tahini and lemon juice together until smooth. Add crushed garlic, blend until mixed through, then add oil slowly until you reach your desired consistency.
Serve with your favorite rice or Rye crackers, carrot, celery and Zucchini sticks are also yummy with Hummus for lunch.
Use instead of butter or margarine. It keeps in the fridge for days.