RECIPE of the MONTH

Recipe of the Month – Sweet Hearts …yummy and healthy

 Posted by hoi.barbara1@gmail.com on May 28, 2013 at 8:35 AM Comments comments (0)

These are originally protein balls (size of a walnut) – which is really a better size shape to eat:

In your thermamix or any other strong blender, pulse the following ingredients to medium or fine (I prefer medium) texture:

70 g Organic Coconut Oil

20 g Shredded Coconut

50 g Macademia nuts

70 g Almonds (activated or raw)

2 tbsp. Protein Powder (good quality)

20 g Cranberries

4 pc Chrystalized ginger (or 1 cm healthy fresh) – optional

50 g Dates

70 g Cashew nuts

Make sure the texture is fine enough to easily roll into balls or hearts. I often push a rash almond into the middle of the ball to add a crunchy bit for great taste and surprise – like life itself. You can substitute nuts to your liking, leave one type of nut or the shredded coconut away if you don’t like it, experiment with different protein powders, change coconut oil for cocoa butter etc. BE creative! Have fun!

Tip: Some people like or need to take supplements, powders, liquids etc….I once added shell-flour (which I used to forget to ‘eat’) to the mixture, which didn’t affect the taste at all. I suggest, only to add taste-less supplements.

Blueberry-Coconut-White Chocolate Dream

Image

Recipe of the Month:

I never knew White Chocolate was so easy and yummy to make myself:

It’s healthy, tasty and doesn’t require baking:

for 10 squares, use:

1 cup rolled oats

1 cup shredded coconut

1 cup almond meal

1/2 cup coconut milk

3/4 cup extra virgin coconut oil (or cacao butter)

1 teaspoons of vanilla extract

1/3 cup of good honey

2 punnets of blueberries

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In a blender, mix all ingredients, except the blueberries.

Place half the mixture onto a tray or square dish, lined with baking paper, flatten out with a spoon or spatula.

Press all the blueberries into that mixture

Add the second half of the blended ingredients on top.

Put into fridge to set for a couple of hours.

Cut into squares.

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I used the coconut oil, but people who don’t like the taste of coconut, would prefer the cacao butter. Enjoy! It’s a great source of antioxidants and fibre,

lowers blood pressure and cholesterol, revitalizes and tastes yummy.

Healthy Breakfast Muffins:

ImageMuffins

Healthy Breakfast Muffins:

(gluten free, great for the kid’s lunchboxes)

Ingredients:

80 g Buckwheat

50 g Brown Rice

70 g Millet

20 g chickpeas

20 g Tapioca Starch

150 g maple syrup

3 tsp baking powder

2 tsp cinnamon

lg pinch of sea salt

2 lg carrots (roughly cut)

50 g sultanas

1 handful sunflower seeds

1 handful peppita seeds

2 apples – quartered

1/2 zucchini, roughly cut

3 free ranged organic eggs

40 g coconut oil

40 g macadamia oil

1/2 tsp vanilla extract

Method: Add grains and tapioca starch to Thermamix or other strong mixer, mill for 1 min on speed 9. Set aside.

Place carrots, apples & zucchini in TM and grate 3 sec on speed 7-8.

Add remaining ingredients. Combine on interval setting for 20 – 30 sec.

Spoon mix into muffin trays and bake in a 180 degreeC oven for approx. 20 min.

Makes 18 muffins

Best healthiest Birchermuesli EVER

ImageBest Birchermuesli

I have tried many versions of this, before I came up with this very fast, healthy alternative to an old Swiss classic. Luckily, I am Austrian and not Swiss, otherwise I’d have to roll up my red flag with the big white cross, as this is not even close to their version of it.

Into a strong blender (I use my Therma-mix or rather a copy of it) I throw:

2 Organic red apples, only stem removed (cut in half)

1 Orange (peeled and whole)

1/2 cup Cashew nuts (or M academia nuts or Almonds)

1/2 cup organic Puffed Millet (great healthy alternative to oats))

1/4 cup Cranberries or pitted dates (probably less even)

1/2 cup of plain Greek Yoghurt (or organic yoghurt of any kind)

…or create your own version.

Pulse in blender for a few seconds or until you like the texture.

Serve with any berries you like, or top with passion fruit, almond splinters or

a raspberry coulis as in the picture.

I have yet to meet somebody who doesn’t like this healthy breakfast dish!

Eat mindfully and you will get even more joy out of it.

Spring Detox

Spring into action with this skin- and liver-loving juice to kick-start your day:

1/2 bunch of coriander

1 cucumber

2 cm of ginger

1 small beetroot

2 stalks celery

2 limes, or 1 small lemon, peeled

1 orange, peeled

2 green apples

handful of baby spinach leaves

Blend and enjoy the energy you get!

Yummy ‘almost healthy’ Pork Belly

ImageBest Pork belly

Well, the best Pork Belly recipe I have ever tried:

2 kg bone-less good quality pork belly (ask butcher for small square cuts on the skin)

Rub Himalayan salt onto the skin part, into the cuts

Place into hot oven (220 degrees), onto a wire rack, skin facing up, with a tray with plenty of water underneath to stop the meat from drying out. It will crackle the top, keeping the meat moist. After 30 min, reduce temperature to 100 degrees and cook for another hour. If not enough crackle on top, put under top grill for a couple of minutes.

In the meantime, place:

– 1 cup brown sugar

– 3/4 cup red wine vinegar

– 4 star anise

into a saucepan and cook for 5 min to dissolve the sugar, then add

1 1/2 cups of chicken stock

and reduce until syrupy (can take 30 – 50 min).

Squeeze the juice of 2 limes into the syrup.

Take the pork belly out of the oven, cut into squares (bite-sized or bigger),

place onto a platter

top with syrupy vinegar-sugar sauce (less the aniseed) and

with 1/2 bunch of coriander, 1/2 bunch mint, 1/2 bunch basil (all finely cut),

shallots or spring onions, long red chilli.

Serving options:

with CousCous, Quinoa or Rice

Lemon Chicken Curry – my children’s favorite

ImageLemon Chicken Curry

500 g organic chicken tenderloin or chicken breast

soy sauce

1 organic lemon (not sprayed)

2 red onions

1 packet  Curry powder

1/4 l White wine

1/4 l Chicken stock

2 cups Crème fraiche

Salt, Pepper

Coriander on top (or sesame seeds)

———————————————————————————

Cut onion in cubes and fry in oil (coconut oil), add packet of curry powder,

Extinguish with white wine and soup stock

Add Crème Fraiche (if not available, substitute with half cream/half sour cream)

Add Salt and Pepper

Mix all together with hand mixer or food processor.

Cut chicken into cubes of about 3 cm, mix in bowl with soy sauce, the juice and

the zest of one unsprayed lemon. Marinate no more than 5 min.

Fry in hot oil, without the juice – or spoon the juice out of pan (add it later to the sauce).

Add the blended cream-curry to the chicken when browned.

Serve with toasted sesame seeds or coriander, finely cut.

Enjoy with rice or quinoa or cous-cous

Nut Butter Balls

Image
Ingredients
 1 cup sunflower seeds – toasted
 1 cup sesame seeds – toasted
 1 cup rolled oats
 1/3 cup dried cranberries
 2 cups almond butter or peanut butter
 1/3 cup honey
 1 cup toasted coconut – for coating
Instructions
Put all ingredients except for coconut in a large bowl
Mix all ingredients with your hands. Form into balls.
Roll in toasted coconut
Store in an airtight container in the fridge. Keeps one week. May be frozen

Mexican Quinoa Salad

ImageQuinoa Salad

Cook 1 cup of mixed Quinoa

Chop 1 bunch of Coriander (leaves)

Remove corn from the husk and brown in pan till golden

Chop green and red capsicum into small pieces

Chop 1 small red onion into small pieces

(Optional: Add one can of red kidney beans)

Combine all the above ingredients and add dressing:

Dressing:

Juice of 1 lime

4 tbsp olive oil

1 tsp ground paprika, oregano and cumin

salt, pepper

1 finely chopped red chilli

whisk together and add to salad

DUKKAH CRUSTED LAMB WITH RADISH TZATZIKI AND QUINOA

ImageDukkah-crusted Lamb with radish tzatziki

1 tbsp pomegranate molasses (or similar)

1 tbsp honey

1 cup dukkah

12 French-trimmed lamb cutlets

1 tbsp olive oil

6 radishes, trimmed

1 telegraph cucumber

250 g thick Greek style plain yoghurt

2 cloves of crushed garlic

2 tbsp mint

1 eggplant

1 cup of quinoa

250 g green beans

Preheat the oven to 180 degrees C.

Combine molasses and honey in one bowl.

Spread the dukkah into a separate shallow bowl.

Season lamb cutlets with salt and pepper and fry in medium-high oil, 1 min each side.

Brush with molasses mixture and then dip into dukkah to coat.

Place on lined baking tray and cook in oven for 5 min.

———————————————————————————

Radish dip:

Grate radishes and cucumber and squeeze out excess moisture.

Combine with Greek yoghurt, garlic and mint, season with salt and pepper.

Decorate with mint leaves.

———————————————————————————————-

Quinoa side dish:

Cook quinoa according to packet (1 cup of Quinoa to 1 3/4 cups of water)

Briefly steam the green beans.

Cut eggplant and BBQ or fry in olive oil (season with salt, pepper)

toast 2 tbsp of pine nuts.

Combine everything and add chilli or cayenne pepper if you like it spicy.

Enjoy!

 

Recipe of the Week: Beef with Caper Sauce

ImageBeef fillet 

Beef fillet with caper sauce on Quinoa bed

(serves 4)

500 g of beef fillet (whole)

salt, pepper, flour

butter/grapeseed oil

150 g butter

3 tbsp balsamic vinegar

2 tbsp brown sugar

1 glass capers (150 – 200 g)

1 cup Quinoa

2 tbsp pine nuts

2 tbsp cranberries

basil or coriander to sprinkle on top

 

Cut beef in thin slices (approx. 1 cm) and then flatten gently (doesn’t need tenderising, it’s tender already)

Season lightly with salt and pepper and very little flour (can use gluten free flour), but shake excess flour (just dusted lightly)

Fry for 1 min each side in hot grapeseed oil (or combination half grapeseed, half butter)

Take meat out and put aside

Add capers, balsamic vinegar, brown sugar and butter to create a nice sauce (taste to add flavour as you like it)

Last add the beef back into the sauce, not to cook, only to warm up again

Cook the Quinoa (as per packet: one cup of Quinoa)

Season with good salt (e.g. Himalayan), add toasted pine nuts, cranberries and

Spoon beef with caper sauce over the Quinoa bed

Sprinkle with basil, or coriander or parsley (whatever you like best) – photo shows basil

Bon Appetit!

 

Healthy Apple and Strawberry Crumble

ImageHealthy Apple and Strawberry Crumble

Fruit base:

2 cups of cooked apples (not too soft)

1 cup of strawberries (or frozen raspberries)

1 cup of rhubarb (optional)

1/4 cup of brown sugar

Pre-heat the oven 170 C. Spread into baking dish (approx. 30 x 35 cm)

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Dry Topping:

1 cup almond meal

1 cup brown sugar

1 1/2 cup rolled oats (for healthy version:millet or cooked quinoa )

1 1/2 tsp. cardamom seeds, crushed

1 tsp five spice powder

1 tsp ground ginger

1 cup coarse coconut

1 cup cashew nuts (or slivered almonds…)

150 g melted butter

Mix all dry ingredients, pour melted butter over the mix and spread evenly over

the fruit. Bake for 40 – 45 min

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for ‘normal’ crumble, use flour instead of almond meal and rolled oats instead of quinoa

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