Tuesday, 25 March 2014

Chicken & Date Tagine with raw cauliflower rice


So, One Healthy Berry has discovered instagram...

I find it to be such a quick and easy medium to share recipes and ideas.  If you would like to see more of what this little berry is up to head over to instagram, my user is @onehealthyberry.

Catching up, there was a wedding on the first of this month - Nezz and I tied the knot in front of a small group of our most special people.  The day was epic (think 42 degrees, not a breath of wind and a double booking for the ceremony...) But with the help, sweat, support, love, sweat, tears and a whole lot more sweat, the ceremony was moved in location and time.  It was beautifully imperfect.

So this is my first post as a wifey.  And what a recipe to share!

We had loads of baby eggplant to use up (great discounts on organic produce are too exciting to pass up) and we now have a great food processor thanks to a very generous wedding gift(it sliced a kg of eggplant in about 7 seconds)

I also lend credit for the idea for this recipe to a post from marksdailyapple.com (link here to the recipe) If you click the link, you'll see that it doesn't look much like this recipe.  It's more the idea that came from this - meaty, savoury stew with a little tang of sweetness.

I served it on deliciously flavoured raw cauliflower rice - I'll put the recipe in as it perfectly complements the chicken.

On the first rainy night (albeit not chilly yet) this was a winner and I think will become a staple over the winter months.  So, I encourage you to give this a try - tweak it to your liking/whats in your fridge and let me know how you go.

CHICKEN & DATE TAGINE 

Ingredients

500g chicken thigh, diced

2 Onions, sliced

2 garlic cloves, sliced

1kg eggplant (aubergine) sliced
*can sub this for like veges, I would have used mushrooms, and capsicum (peppers) in a mix with the eggplant if I had them

4 dates quarter

3-4 tsp turmeric powder

3-4 tsp cinnamon powder

generous cracking of salt and pepper
coconut oil for cooking

Method

  • Preheat the oven to hot (220 degrees for my oven)
  • Saute the onion & garlic in a little coconut oil til browned.
  • Add the cooked onion & garlic to a casserole dish and mix through the sliced vegetables
  • Put in the oven to cook, stirring every 15 mins or so, for about 45 minutes or until cooked through
  • Meanwhile brown the chicken in a little coconut oil, adding the spices to the chicken
  • Once the vegetables are cooked, add the spiced chicken and dates and stir to combine. 
     
  • Top up with hot water to cover halfway (I used about 1 -1.5 cups)  I also used the water to 'wash-out' the chicken spices from the pan before pouring on the casserole
     
  • Cook for another 30 mins or so, or until the sauce has thickened 
Serves 5/271 Calories, 11g fat, 33g carb (13g sugar) 16g protein

 CAULIFLOWER RICE - FLAVOURED

 Ingredients

1 head of cauliflower - riced (grated, finely chopped or food processed)
1 lime, juice & zest
1 tblsp of fresh mint, finely chopped
1/4 cup almonds, roughly chopped
1/8 cup pitted olives, chopped
salt and pepper

Method
  • Simply mix all the ingredients together - add more lime, olives & mint to taste
 



Sunday, 2 February 2014

Paleo Breakfast on the Run #6 - Banana Blueberry Loaf

This is the sixth post in a series of breakfast ideas that can be made ahead and eaten on the run.

We have been enjoying these loaves for some time now and I feel like we have tweaked them to perfection!

Like most of our other 'breakfast on the run' these are a version of paleo pancakes that have been modified to be portable.

We have played around with making muffins here here and here using a muffin pan or muffin cases.  The muffin pan completely lost its non stick though and the cases aren't a very eco-friendly long term option.

I was in the process of looking at reusable muffin cases online, and then I saw these little individual loaf tins at the supermarket and decided to give them a try. 

With a bit of coconut oil in the pan, the loaves come out quite nicely, but we usually transport them in their tins and only pop them out when we are ready to munch our breakfast.

They are now a staple for most Tuesday and Thursday mornings after training, but before work.   Over Nez's summer holidays from lecturing we had a bit of a break from them and we both missed the routine. 

This week, we are back on board though and we're both been looking forward to them. 

We still wash it down with and epic espresso coffee - seriously, the best coffee in town!  if you are from Perth, give them a try and if you ever visit Perth - make the trip.  Here's a link - for the best coffee ever!

So, here is the recipe of the very delicious Banana Blueberry loaf!

BANANA BLUEBERRY LOAF

Ingredients
2 Bananas
4 Eggs
2 tblsp coconut flour
1/2 tsp bi-carb soda
handful of frozen blueberries
coconut oil (or similiar) for greasing

Method
  1. Grease 2 mini loaf tins and preheat oven to 200c
  2. Blend the banana and eggs together 
  3. Keep blender on low and one at a time add the coconut flour and bi-carb (this ensures even distribution of the highly-absorbent coconut flour)
  4. Pour the batter evenly between the two tins
  5. Top with a handful of blueberries (fresh or frozen)
  6. Bake in the oven for about 12 minutes.  They will be cooked when the loaf springs back to the touch in the centre.
  7. If you are making the night before, we just turn the oven off and leave the loaf in the tin to cool over night before wrapping up to take away in the morning
There are a couple of modifications that we've made over the time based on fruit availability.  Essentially you want a sweet fruit in the batter and something with a bit of tartness, or zing on the top.  We've topped these with all kinds of berries, stone fruit, apples or pears.  Just use what you have.

If you have been a fan of my previous recipes - then I encourage you to try this latest evolution!

Saturday, 11 January 2014

Zucchini Noodles with Really Raw Tomato Marinara sauce


Oh wow - best new recipe!

Get the ingredients and make this - you won't regret it, I am certain!

Here in Perth we are going through a bit of a heatwave - 44 degrees today, similar tomorrow.

Today I got out early for a 1.5k swim with a friend and my first bike ride.  Too cool off we went for a float in the ocean and I then headed home around midday to hide from the worst of the heat.

I emerged later in the afternoon to water the garden and harvest some produce for dinner (zucchini, corn and tomatoes) and I just didn't feel like cooking, or eating hot food so I bought back a recipe from the history files - my raw food days!

I was never 100% raw for weeks on end, but had plenty of days at a time eating salads, fruit, green smoothies, veggies with raw dips and so on.  During that time I got pretty adept at making 'raw' versions of most things - pasta and sauce included.

These days, I still eat plenty of raw food but not so much of the raw creations.  If you are interested to read more about the raw diet and lifestyle, then probably one of the most comprehensive websites you could have a look at would be raw pleasure.

So this recipe tonight - you can see from the finished product that it has prawns on it, so is not a raw, vegan or even vegetarian dish.  But of course you could omit these and have it on its own or with your choice of protein.

**I cut my 'zoodles' by hand - very finicky to get right, but I am notorious for being quite particular about how I cut vegetables when preparing food so they turn out.  I will get a spiralizer or something similar one day, next house probably (bigger kitchen storage space is on the list) but for now this works.  If you are not too fussed on cutting a zucchini into a bowl full of noodles, then get a spiralizer or even one of those veggie peelers that have the blade for 'zoodling'**

**Sorry, one more note!  I the veggies I used that weren't blended were based on what I had to hand, I think you can easily sub them with what you have. But for the blended sauce component - please stick to the ingredients/quantities as much as possible.  This is because I have made some epic fails of these types of recipes in the past, and this one is magic!**

REALLY RAW TOMATO SAUCE

Ingredients
4 medium fresh tomatoes
1 medium carrot
4 medium mushrooms
1/2 a large red capsicum
1/8th cup of cashews
1/3 a fresh date
1 tblsp olive oil
2 tsp balsamic vinegar
pinch (to taste) cayenne
1 tsp paprika
salt and pepper
*extra veg to mix in to the sauce - this is what I used*
3 small ears of corn
1 tomato
1 mushroom

Method
  • Roughly chop all the sauce ingredients and and load into a high speed blender.  
  • Blend up til smooth.  I needed to use the tamper on my vitamix a bit but it still took only about a minute.  Without a high speed blender, cut your veggies smaller and blend for a bit longer
  • Chop all the extra vegetables into a fine dice
  • Mix the sauce, diced vegetables and zoodles together and its done!
See so simple to prepare and delicious to eat!

Thursday, 9 January 2014

Getting the right running gear

There is an attitude that I have come across over the years in magazines, websites and from the seasoned pro's that gives the impression that running is a simple as lacing up your shoes and heading out the door.

HA!

If you have ever run (or tried to) even once, you will know that it is a bit more involved than that...  Particularly if you are like most of us and don't quite have the perfect Olympians running physique.   Now, whilst we can only work with what we have been given in terms of our body, we can make sure we have the best and most appropriate gear to suit our own needs and bodies.

It seems that many of you havecome to this blog upon searching for the right tights to wear when running (I hope you have found my guide useful) - here's the link if you missed it.  I was able to put that together after so much trial and so, so much error.

It is now, after 4 + years of heading out that door that I feel that I have my running gear down to a fine art.

So I'd like to put together a series of posts to share with you on my experiences, including successes and fail,s when it comes to getting the right gear for running.

These are the ideas I have so far
  • getting the right shoes - and lacing them right! 
  • socks! Important, I promise!
  • running bra/top
  • headwear - cap vs headband vs visor
  • technology - earphones, gps enabled phone/watch etc
  • layers for colder mornings (Perth version of cold that is!) 
If there is anything else you'd like to hear about, let me know!


Monday, 6 January 2014

Grain free choco-nutty granola


I clearly remember discovering granola in the healthfood shop that I worked in when living in London a lifetime ago.

I was bought up with rice bubbles, cornflakes and weetbix as breakfast cereal choices in my house.  These bland, cardboardy, processed options made me swear off cereal for many years.

Until I discovered granola that is.

Sweet little crunchy clusters of oats and nuts - sometimes with fruit, all baked til crispy and delicious.

It wasn't til a few years later that I actually read the nutritional profile, and then the ingredients list a standard granola here in Australia that I began to see why my Mum stuck with the cardboard cornflakes.

The calories 'per serve' were bad enough, without taking into account my 'actual serve'.  It was laden with added sugar, vegetable oils and often even hydrogenated fats. Ewwww!

So I embarked on purchasing all my favourite ingredients to a good granola and began to experiment with different concoctions.  Over time, my recipe has been changed and refined a number of times and I have to say it's pretty ace now... except for one thing - It was full of grains - hence, no more granola.

I have been missing the sweet nutty crunch lately though and a picture or two on instagram (latest fad for me - look me up - onehealthyberry) and I was inspired to try grain free granola again.

Now, usually I would make something a few times before sharing this on OneHealthyBerry, but I think that firstly - this recipe is great, secondly - it would be very flexible for you to sub any other nuts seeds you like in and out.  Same for sweetness.  I used a little honey, you may prefer another sweetener or a different amount.

Either way, I encourage you to give it a try.  It was divine sprinkled on top of some fresh figs with fermented cream cheese and honey last night!




GRAIN FREE GRANOLA

Ingredients
1/4 cup each of the following nuts & seeds
ground almonds
ground pumpkin seeds
ground sunflower seeds
linseeds (flax seeds, same thing)
sesame seeds
chia seeds
1/4 cup of coconut oil, melted
1 full tsp of honey
1 tsp cinnamon
1 heaped tsp cacao powder

Method
  • Preheat the oven to 140 deg C and line an oven dish with greaseproof paper
  • Mix all nuts & seeds together
  • Add in the rest of the ingredients and stir well to combine well
  • Turn out onto the baking tray and ensure an even coat across the tray
  • Put in the oven and set a timer for 5 minutes
  • Every 5 minutes take the tray out and give the granola a good stir to ensure even heat distribution. Do this total 4 times, or for total 20 minutes in the oven
  • Allow to cool to room temperature
  • To set, allow to get cold in the fridge.
  • Then break the sheet of granola into bite sized chunks and store in the fridge until you are ready to use it.  Try to consume within a week or so.
I hope you are able to give this a try - it is truly delicious!

Saturday, 4 January 2014

Homegrown Harvest for dinner - and my 5 top reasons for choosing to eat Kangaroo


Hi there

This afternoon I was out in our little garden and realised that the sweetcorn silks have darkened, meaning they are now ripe!  Yippeee.

So I picked two for for our dinner and then proceeded to go through the garden picking some summer squash, normal squash and a yellow zucchini to add to the mix.

So I chopped up the vegies and put them in the roasting pan with some onions and carrots, a drizzle of olive oil and some salt and pepper.  I then put them in the oven for about 40 minutes at 220c.

Easy and delicious!

Oh, and the sweetcorn?  I steamed that lightly and we munched on it whilst waiting for everything else to cook - sorry no photo!

In the last photo you can see that I put the meal together with come avocado and grilled kangaroo.

I choose kangaroo as my preferred red meat for a number of reasons.

*If you are reading this from another country, you may think it strange that I eat our cuddly national emblem, but I have some valid points so hear me out!*

 I do also eat other types of meat and seafood.   But I do my best to ensure they are ethically sourced, and as they are farmed - the must be organic also.  Anyway, back to kangaroo!


Reasons to eat Kangaroo (if you are in Australia)
  1. Kangaroo is not farmed in Australia at all, so by default it is always pasture fed,  free from antibiotics and other chemicals. 
  2. It is high in minerals and protein whilst being low in fat
  3. The ancient soils in Australia are delicate and 200+ years of farming cloven hoofed (cows, sheep, pigs, etc) animals have contributed largely to the destruction of much of our land.  Kangaroos, like other marsupials, are soft footed and so are much more well suited to our land
  4. Kangaroos live in abundance here and the brand I buy (available at pretty much all supermarkets here in WA) is macromeats.  This company complies with government regulations that involve the ethical 'harvesting' of the animals.
  5. Compared with buying organic meat, kangaroo is also more cost effective - win/win/win!
So if you live in Australia, I implore you to make a more ethical, sustainable, cost effective choice - eat some Kangaroo!


Sunday, 15 December 2013

Coconut & Lime Chia Pudding

It has been so hot here in Western Australia right now that all I want to do is lay down on the cool tiles with Ruby (our gorgeous/goofy pup).  Apparently it hit 46c yesterday and was forecast for 41c today.

Unfortunately, I had far too much planned for this weekend to hide away from our first heatwave of the season.  Firstly there was a delicious breakfast to be had out with some great friends from the pharmacy where I used to work. 

Breakfasting is one of my most favourite meals to eat out.  I think for me this may be because I am such a morning person but it just feels more relaxed/informal and there is a better chance for a good catch up.  So we met at a beachside location called Bib & Tucker.  The location in between Port & Leighton beaches meant a stunning view in either direction and the breakfast menu was impressive (even for an aficionado like me!)

My only mistake though was to order a hot breakfast on a hot day.  There was a breakfast pizza on the menu - I had to try it!  On a normal day I think I would have been in love with the crispy bacon, marinated mushrooms and perfectly cooked eggs.  But instead, I was having the worst case of food-envy looking at two other dishes on our table.  One girl ordered the bircher and another a chia pudding.  They looked cooling, refreshing & light - the very opposite to my bacon & eggs variation. 

So I dreamed about chia pudding all day - after the breakfast I had a christmas party in a park.  Yes, that's right, 46c in a park in the middle of the day.  I was wilting like the delicate petal I am sometimes. 

This meant that on the way home in the afternoon I stopped in at the shop an bought some ingredients for the pudding idea I had in my head.  I then put the basics together and left it in the fridge.  I then forgot about it.

Forgot about it until around 6.30am today.  I had been running for about an hour and the sun was already beating down (on yesterdays sunburn).  I was running slow, I was hot and I wanted to lay in a cold bath and eat icecream forever.  Instead I trudged on.  And then I remembered the pudding in the fridge! Hallelujah!

So this is what I went home and put together - Chia pudding with coconut & lime, topped with crushed almonds, fresh blueberries and drizzled with Jarrah honey.   Nezz and I munched down on a massive bowl of this post run and it was everything I had been dreaming of. 

For those of you looking for a light and cool, but filling and satisfying, breakfast then give this a try - it's a taste sensation!

PS. sorry about the photo - Had no idea how to take a photo of food in a glass bowl.  You get the idea though ;-)

Coconut & Lime Chia Pudding

Ingredients
  • 4 tbsp chia seeds
  • 1 can of coconut milk
  • Juice of 1 lime
Method
  • Put all ingredients into a container (I used a large glass jar, recycled from coconut oil)
  • Give it a good stir/shake, then put it in the fridge
  • Give another stir/shake after an hour then leave until ready to serve
  • To serve, scoop out into the bowl, top with your choice of toppers (I used fresh blueberries, chopped almonds, a 1tsp of honey and some fresh applemint leaves.