Chicken soup to kick the common cold

This soup is fully loaded with all things necessary to send your cold packing! Seriously, so much goodness in one bowl. And delicious too. You can make your own chicken stock (which I do and it’s so easy using the slow cooker), but if you are buying it, choose organic in the fridge section 🙂

Garlic, ginger and turmeric are all good for reducing inflammation. Garlic also is full with Vitamin C and B6 which help with increasing energy  –  something you need more of when you are feeling low from the cold.

Enjoy this one this winter 🙂

 

Ingredients

2 litres of chicken stock

2 cups shredded chicken meat (extracted from stock making recipe)

1 1/2 cups finely chopped celery

1 1/2 cups finely chopped carrots

2 – 5 cloves garlic minced garlic (a garlic crusher works a treat)

1 tablespoon finely grated ginger

1 teaspoon finely grated turmeric

1 cup (loosely packed) finely chopped parsley

1/2 cup (loosely packed) finely chopped fresh coriander

1 can green lentils, drained and rinsed (optional)

generous seasoning of sea salt

 

Method

Add the finely chopped celery, carrots and a dash of olive oil to the bottom of a cooking pot on a medium heat. Let it simmer for 3-5 minutes or until the vegetables soften.

Add your stock to the cooking pot, together with the chicken meat. Bring to a gentle simmer and cook for 5-10 minutes or until vegetables soften further.

Add the garlic and spices and simmer for another minute or so. Season generously with sea salt. Remove the pot from the heat and stir through the coriander and parsley. Serve immediately.

Frugavore’s tip: After removing the meat from the bones you can make another batch of stock by covering the bones with water, adding some thyme, celery, carrot and onion and simmering for a further two hours on the stove-top. Use this as a base for your next batch of soup.

Time saver: As a short-cut you can buy ready made stock and use chicken breast or leftover roast chicken. However, using a whole chicken is more economical and also provides leftovers for the next meal.

 

A good one for all the family

J

https://www.goodfood.com.au/recipes/coldbusting-chicken-soup-20140625-3asfo

Super healthy and simply Dahl

You are going to love this!

For a few reasons:

  • It’s simple and quick – put it on, bath the kids and it’s ready
  • It’s packed with all the goodness to keep the colds and flus away this winter
  • It’s a one pot meal!

So you know I love turmeric. It has amazing healing powers, anti-inflammatory and gives a great orange curry colour. This recipe is originally from Nat Jones but I changed it a little (surprise surprise!) and added chickpeas instead of lentils, and added the turmeric because? Well, why not!

Such a great winter warmer without all the calories.

Enjoy x

 

Ingredients:

1 onion finely diced

1 tsp olive oil

1 clove of garlic micro planed

knob of ginger micro planed

knob of turmeric micro planed

chili to taste

1 tin chickpeas

2 cup chopped pumpkin – diced

2-4 tsp curry powder

6 cup stock

2 tbsp coconut cream

Coriander togarnish

 

Method

Heat oil and add garlic, onion, ginger, chilli and saute.

Add remaining ingredients except chickpeas and then place a lid on and bring to the boil.

Simmer for until pumpkin is half done and then add chickpeas. Continue to simmer until chickpeas are soft.

Serve on quinoa, buckwheat, rice etc and add coriander on top.

Total cooking time is about 45 minutes.

Ta-da!!

Butter chicken – the healthiest version ever

I just want to eat this all the time! Everyone loves a good curry right? Well this is going to knock your socks off that you can have your curry and feel so dam good afterwards.

This recipe comes from Honestly Emma, Functional Medicine Pharmacist (you can find her on Instagram) who I had the pleasure of working with late last year.

Her method is done on the stove top, but I love using the slow cooker for this one. A few reasons, I loooovvee my chicken being all mushed up and you can guarantee with enough time in the cooker, this is going to happen. Also, the slow cooker is like having mum cook for you… it’s ready when you get home. I pop it on in the morning, go about my day and come dinner time, it’s good to rock and roll. For those who are time poor, this is def the way to go. 5 minutes in the morning saves you the headache of organising a healthy meal for the family after a long day and getting home late.

 

Turmeric is the best! It is one of the best and natural anti-inflammatory foods you can use. It adds flavour, but if you aren’t that keen on it, you can do what I do and add it to everything else you are cooking, just use less of it. This gives you the benefits without overriding the flavour of whatever you are cooking. I buy mine from my local fruit store. And of course, chilli is great for metabolism (speeding it up), while the garlic and ginger also help with keeping those nasty colds away. Great for a winter cook up.

 

Ingredients

4 garlic cloves

3cm fresh ginger

1 long red chilli, halved

1 brown onion, halved

100g ghee or coconut oil (I don’t use this because it’s creamy enough in the slow cooker)

1/2 tsp ground cinnamon

2 tsp ground paprika

3 tsp garam masala

1 tsp ground cardamom

2 tsp ground corriander

2 tsp ground cumin

2 tsp ground turmeric (I always use fresh and use the micro-plane to grate it in. I use a full stick of turmeric – about 2.5cm long)

500g coconut cream

2 tsp lemon juice

200g tomato paste

2 tsp sea salt

1.3kg chicken thigh, roughly chopped

 

Method

Chop onion, garlic, ginger and chilli by hand, then saute in a saucepan with ghee or coconut oil until soft.

Add remaining ingredients and simmer gently, covered for 20 minutes or until chicken is cooked through, and sauce is being thickened.

Stir every now and again.

Serve with quinoa or cauliflower rice and steamed greens.

 

Note

Because I use the slow cooker, I literally chuck everything in at the same time, gives it a stir so all spices are in and the chicken is covered with the liquid, walk away and come back about 8 hours later. Then I indulge!!  Enjoy 🙂

Protein packed breakfast – and it’s easy!

Having protein for breakfast is one of the best ways to kick the 3pm sweet tooth craving. Why? Because it sets your body up with lots of fuel from the start. While there are some really good and healthy carb breakfasts, I find it leaves me hungry a little while after. So for a past fewyears, I have opted for the basic eggs and bacon or eggs and veg for breaky. And I have to say, it keeps me going and gives me  a head start with my veg intake for the day too.

Protein is essential for building muscle, so if you are planning a workout later today, or have just done one, rebuilding what you have just broken down is super important. It is also a great way to fill you up for longer, reduce your overall calorie intake (if that’s what you are after) because you won’t be looking for those naughty snacks later on.

But I don’t have time in the morning …

Most of this can be prepared the night before, while you are already making a mess in the kitchen getting dinner ready. Then while you are having shower, putting your makeup on or getting the kids ready for their day, there is 10 minutes that this baby could be slightly cooking in the background. There is always a way 🙂

Ingredients

2-3 eggs (depending on exercise level)

1/2 cup of last nights cooked veg, roughly chopped

Pepper

Optional: 1 slice short cut bacon

Method

Pop a bit of Macadamia oil in your pan (this oil has a really high smoke point), stir all ingredients well in a bowl, pour into pan. Leave until the bottom is cooked, then flip. Wallahh! Done.

I enjoy mine with some smashed avo on the side (1/4 avo).

So you have got protein from the eggs, started your day with some veg (big tick), full of nutrients and low calories and have radiant looking skin from the avo. I’d call that an award winning meal. Enjoy 🙂

Chocolate – like never before (and yes, it’s good for you)

Be warned, this is AMAZING and you will want more.

I discovered this recipe from Sofie Van Kempen, Nutritionist and exciting recipe extraordinaire (you can find her on Instagram) just before Easter, so the idea was to make Easter eggs (as per recipe). But time got away and I have finally discovered my new love … homemade chocolate!

I have messed around with the recipe a bit, adding different ingredients in to see what I like and to see how much goodness I can pack in one little chocolate for myself and baby Elke. I will share the original recipe and then give you my absolute favourite 🙂

Enjoy

Ingredients

1 cup cocoa butter

1 cup raw cocao powder

1/3 cup raw honey

1 tsp vanilla bean paste / extract

pinch salt

Method

Melt butter, honey and vanilla and salt in a medium saucepan. Once melted, remove and combine powder, stir with a fork to remove all lumps. Pour into ice cub trays and pop in the freezer for about 15 min. Then you can just keep them in the fridge.

My favourite

I added 1 tbsp Macro peanut butter (melt with butter). Once off the stove, add a dash of peppermint oil, 1 tbsp black chia seeds and 1 tbsp flaxseeds.

What are you getting out of all this (aside from amazing flavour)?

Lots of Omega 3s from the Flaxseeds and Chia seeds essential for brain health and great for your skin. Heaps of creaminess from the peanut butter. Magnesium from the cocao powder for recovery and energy. Essential minerals from the salt which we loose through sweat. So what are you waiting for? Get into this stuff! you won’t regret it 🙂

Healthy Ceaser Salad Dressing

Golden Turmeric Chicken Stirfry

Serves 4-5 people

·  2-3 tsp curry powder
·  1 tsp ground turmeric
·  1 tsp ground cumin
·  1/2 tsp salt
·  1/2 tsp pepper  (cracked black pepper)
·  1-2 cloves garlic  , crushed (adjust depending on size)
·  1 tbsp honey
·  500 grams chicken breast  ,skinless**
·  1  red capsicum
·  1 tbsp coconut oil
·  1 tbsp poppy seeds  (optional, for garnishing)
·  1 handful fresh coriander  (optional, for garnishing)
·  1 tbsp chilli flakes  (optional, for adding extra heat)

Instructions

  1. In a cup or small bowl, combine the curry powder, turmeric, cumin, salt, pepper, garlic and honey. Add 2-3 tablespoons of water and stir until you have a smooth thin paste.
  2. Dice the chicken into chunks, roughly about 2cm cubes. Slice the capsicum into thin strips.
  3. Heat a frypan to a high heat and add the tablespoon of coconut oil.
  4. Add the chicken to the pan and cook for a few minutes until sealed (i.e. no pink visible), then reduce to a medium heat and add the capsicum and pour over your spice paste.
  5. Continue to cook for a further 5-8 minutes until the chicken is cooked through. If the sauce dries up too much, just add a touch of water.
  6. Remove from heat, scatter over the coriander (tear up and remove any thick tough stems first), poppy seeds and chilli (if using) and serve immediately with a side of veggies, quinoa or rice.
http://nourisheveryday.com/recipe/turmeric-chicken-stir-fry/

Coleslaw with shredded chicken

1 x Red cabbage shredded thinly
2 x grated carrots
1 x bunch chopped kale

Mix the cabbage and carrot in a bowl and put aside.
Strip the kale off the steams and chop roughly. Put in a bowl and mix with salt, pepper, apple cider vinegar. Massage and set aside.

Dressing

2 tsp almond paste
1/2 tsp tumeric
1/2 tsp curry powder
1 tbsp olive oil
2 tbsp water
1 big clove garlic crushed

Mix the kale with the cabbage and carrot. Mix the dressing through the salad well. You may need to add more water to make the dressing runny.

Add some shredded chicken on top!

Enjoy 🙂

Zucchini Noodles with Avocado Pesto & Shrimp

Ingredients:

  • ¾ teaspoon salt, divided
  • 5-6 medium zucchini (2¼-2½ pounds total), trimmed
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
  • 1-2 teaspoons Old Bay seasoning

Preparation:

  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with ½ teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
  2. Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining ¼ teaspoon salt in a food processor. Pulse until finely chopped. Add ¼ cup oil and process until smooth.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
  4. Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.

http://www.eatingwell.com/recipe/257004/zucchini-noodles-with-avocado-pesto-shrimp/

 

No bake: Chocolate coated red velvet cake pops (vegan, gluten free)

INGREDIENTS

  • 1 small roasted beet (or cut a large one in half)
  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 1/4 cup unsweetened shredded coconut
  • 4 soft pitted Medjool dates
  • 1 tablespoon full-fat coconut milk, or other non-dairy milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons vegan homemade mini chocolate chips
  • 1/2 85% dark chocolate bar, roughly chopped
  • 10 cake pop sticks

 

PREPARATION

  1. Prep a baking sheet or large cutting board with parchment paper and set aside.
  2. In a food processor, combine all ingredients from beet to vanilla and pulse until smooth. It should resemble red velvet cookie dough.
  3. If adding chocolate chips, remove the blade from the processor, and fold in the chocolate chips with a spatula. Scoop out cookie dough using a scoop or tablespoon, and roll into your hand to form a ball and set on parchment paper. Place cake bites in the refrigerator.
  4. Heat a saucepan with a few inches of water over high heat and add chocolate to a heatproof bowl.
  5. Place the bowl of chocolate over the saucepan and melt chocolate, stirring occasionally.
  6. Remove cake bites from the refrigerator and insert one cake pop stick into each one. Carefully dip each cake pop into the melted chocolate mixture and place back on the parchment paper.
  7. Place in the refrigerator for the chocolate to set for about 15-20 minutes. Remove and serve in a jar, if desired.

 

http://www.onegreenplanet.org/vegan-recipe/no-bake-chocolate-coated-red-velvet-cake-pops/