I love this time of year with the hint of spring starting. Here is a favourite recipe adapted from an old delicious magazine that I have made with salmon, snapper and kingfish. Easy, fresh and perfect for topping up your omega-3sRead More
With the arrival of spring in Sydney I've had a craving for this Jamie Oliver inspired recipe. Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure, and may reduce symptoms of arthritis and depression. I've accompanied the salmon with salsa verde and some lovely roasted veggies.Read More
Happy Diwali! Diwali is the Indian festival of lights - and signifies the victory of light over darkness, good over evil, knowledge over ignorance, and hope over despair. Let's celebrate by sharing a meal together - here's a beautiful prawn curry that I learnt how to make when I lived in Singapore. The flavours are very fresh with a beautiful pop of mint.Read More
This is how I like to eat in summer - a big salad topped with delicious steak. I discovered this salad when I was pregnant as I was trying to increase my iron stores and eat lots of leafy greens. It's now a firm family favourite and perfect for my teenage children who need zinc and iron for growth, energy and immunity.
GF, LF, FF - see below for notes
- 400 g lean beef (I like sirloin or porterhouse)
- plenty of black pepper
- olive oil
- 2 large handfuls asian salad mix or baby spinach leaves
- 250g cherry tomatoes, halved
- 20 green beans, sugar snap peas or snow peas, blanched
- 2 red capsicums,sliced
- 2 Lebanese / Japanese cucumbers sliced
- 1/2 red onion, sliced
- 1 small bunch coriander picked
- 1 small bunch mint picked
- Cashews to sprinkle over
- juice from 2-3 limes
- 1 sliced red chilli (optional)
- 2 tablespoons fish sauce
- 2 teaspoon palm sugar (or castor sugar)
- Season the steak with the pepper and cook in a hot pan with a little olive oil until medium rare. Remove from the pan, cover loosely and allow to rest for about 5 minutes then slice thinly.
- Combine the salad leaves, tomatoes, green beans, capsicum, cucumber, onion and herbs.
- Add the sliced beef.
- Make the dressing by mixing the lime juice, chilli, fish sauce and sugar.
- Pour the dressing over the salad and mix through. Top with a small handful of cashews.
- Divide between serving bowls and enjoy. Lean chicken breast, grilled fish or grilled firm tofu can be used in place of the beef.
GF - check fish sauce,
FF (FODMAP friendly) - substitute green tops of spring onion for onion, limit portion of snow peas to five pods, substitute peanuts for cashews
A vegetable hack I've been using a lot lately is to mix in half cauliflower rice with our brown basmati. Tonight I'm sharing my cauliflower fried rice which is a huge hit. I serve it with quickly pickled cucumber, a fried egg and some tamari almonds. I did wonder how the "rice" would be received - see picture below, but mixed in with aromatic ginger and coriander plus the colour somewhat disguised by turmeric no-one gave it a second thought!
Cauliflower is a fantastic vegetable being a source of cancer-fighting agents (glucosinolates). I've been using a lot of turmeric in my recipes recently as the active ingredient -curcumin - as it has been linked to warding off dementia and preventing cancer. The AIS is investigating the anti-inflammatory properties for use as a sports supplement.
(I am listing this a vegetarian, but you'll need to take out the ham)
Cauliflower and broccolini fried rice with ginger and turmeric
1/2 head of cauliflower
1 bunch broccolini
200g packet of pre-cooked brown basmati rice
2 french shallots
2 cloves garlic
2 cm piece of ginger
1 red chilli (seeds removed)
1 bunch of coriander
2-3 tab tamari
2-3 tsp tomato sauce (I use sugar free)
1 tsp turmeric
1 tsp paprika
shallots to serve
fried egg to serve
cucumber pickle to serve
In a food processor or by hand pulse together the cauliflower florets and broccolini. Remove and set aside.
In food processor or by hand chop the shallots, garlic, ginger, chilli and coriander.
In a heavy bottom frypan or wok fry the processed shallot mixture in a tsp or so of coconut oil or olive oil. Stir fry for 3 minutes then add ham and fry for another minute or so.
Add pulsed cauliflower, broccolini and rice and fry for another minute.
Add turmeric, paprika, tamari and tomato sauce and fry for a few minutes.
I like to serve with a fried egg, some pickled cucumber, a squeeze of lime and some tamari almonds
Make a quick cucumber pickle by slicing up 2 cucumbers, pour over a little rice wine vinegar, a squeeze of lime juice and a tsp of sugar.
Have you been thinking for a while that you would love to find out more about your gut health or why your weight won’t shift no matter what you do? Or maybe you just want to feel less bloated, have more energy and understand what food you are meant to be eating?
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Rachel is a university qualified Clinical Nutritionist based in Balmain. She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private online or in person consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.
This is a very easy to make white bean puree which the whole family enjoys. We have it with quickly cooked steaks and grilled asparagus. It works as a mashed potato substitute and I am always happy to find ways to use more legumes.
White bean puree - a mashed potato substitute
1 can cannelini beans (I always use the italian ones - they seem softer and also don't contain additives)
1 clove garlic
1/3 cup chicken stock
1 slice lemon rind
Simmer the beans,garlic and lemon rind in the stock for about 5 mins.
Remove the lemon rind and puree with a stick blender. Once blended add 1/2 tab olive oil and quickly whiz again.
If you've overindulged on the bread, cheese, wine or chocolates on the weekend, why not have a lower-carb day and add some extra vegetables to your plate. The marvellous Jane Kennedy came up with cauliflower rice in her book "cooking without the boombah". I was extremely dubious about it, but served with something saucey you really don't miss the rice. For the kids I mix in the cauliflower rice with their basmati. Cauliflower is a member of the cruciferous family, like broccoli. It contains sulforaphane, an anti-cancer compound.
Take half a head of cauliflower. Break into florets and place into a microwave dish with a lid. Don’t add water. Turn on high for (approx) 4 minutes. Whizz the cauliflower with a Bamix or food processor until it resembles cous cous. It should be light and ‘fluffy’, not mushy.
The ‘rice’ soaks up the juices and flavours of whatever dish you’re serving….without the added calories.