STEAK AND CHIPS

To some this probably seems like an odd post as “healthy food” is deemed to be unappetising and only consistent of salad. However one of my favourite things to do in the kitchen is to take a classic dish and alter it slightly with some healthier ingredients.

It is very important when buying to meat to never compromise on the quality. I only ever eat grass fed beef due to it having 10 times more beta-carotene, three times more Vitamin E and three-times more omega-3 fatty acids than regular beef. Animals are designed to eat grass not corn but due to the agricultural revolution corn is much cheaper to produce and fattens up the animals faster. Grass fed animals are also beneficial for our environment as rotating the animals through various pastures through the seasons, we preserve native biodiversity, improve soil fertility and eliminate the waste-management issues associated with confined animal feedlots.

These wonderful sweet potatoe chips which are a great source of Vitamin C, D and iron. Vitamin D is especially important as Vitamin D it plays an essential role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

Add a side of anti-inflammatory and antioxidant rich homemade ketchup that is free of sugar and nasty E numbers to make the meal complete.

*Please use organic ingredients where possible

Sweet Potatoe Chips
(Serves 4)

Ingredients

6 large sweet potatoes
4tbs coconut oil
A  handful of rosemary
A large pinch of Himalayan crystal salt or celtic sea salt

Directions

Preheat the oven to 120º C.  Peel the sweet potatoes and cut them into chip like shapes.

Poor melted coconut oil on top, covering evenly, sprinkle salt and rosemary. Bake for 25 minutes or until desired crispness.

While that is cooking you can start making the ketchup :)

Tomatoe ketchup

8 large ripe tomatoes
1 white oinion
2 tbs coconut oil
2 Tbsp organic sugar free tomatoe paste
A pinch of Himalayan or Celtic sea salt
A handful of fresh basil

Directions

Finley chop then Sauté the onion in the coconut oil until lightly bronzed. Cut the tomatoes into small pieces and add it into the pan with the onion, let this cook on a medium heat for a few minutes then add the tomotoe paste, salt and basil.

Stir until the tomatoes are really soft. Place all the mixture in the blender and blend, then place in a serving bowl to cool.

Steak

Place the steak on a non stick pan or barbecue and cook evenly each side. I like mine quite rare so I do a minute each side on a high heat.

I hope you enjoy this delicious dish.

SLOW ROAST CHICKEN TIKKA

I have recently moved back from Sydney to London and have noticed how curry seems to have become our national dish. This wonderful melt off the bone recipe will defiantly keep you away from any nasty additive filled prepackaged curries.

This delicious dishes creaminess comes from coconut milk. This milk boasts high levels of omega 3, essential amino acids and is very healing for the digestive track. This curry has been slow cooked which not only makes the meat succulent but it also reduces the chances of gylcation.

(Please use organic ingredients where possible)

Ingredients

1 large free range chicken
2 white onions
1 can coconut milk
4 large tomatoes
1 bunch fresh coriander
2 tbs ghee
1 tbs fresh grated ginger
2 tbs garam masala
A pinch of salt
2 tbs tomatoe pasts (sugar free)
1 tbs cumin seeds
1tbs coriander seeds

Directions

Set oven to 100ºC.

Chop the onions and place in a large cast iron casserole pot with the ghee and ginger. Sautee the onions until slightly brown, push the onions to the side and place the chilli, coriander, cumin and garam masala to toast for a few minutes. Then stir all together.

Turn the heat off and add the chicken, salt and coconut milk. In the blender, blend the tomatoes and tomatoe paste, then add this into the pot and stir and best you can around the chicken.

Place in the oven and cook for 4 hours. Throw some coriander on top and enjoy.

CAULIFLOWER COUSCOUS STUFFED PEPPERS

Stuffed peppers are a delicious and tidy side dish or snack that go with almost everything. They present beautifully and are such fun to cut into. Bell peppers provide an excellent source of caroteniods dosing you up with some needed vitamin C and E. Cooking at high temperatures can harm the phytonutrients so I choose to cook them at a lower temperature for longer.

Stuffed peppers are usually made with rice or grains that contain high amounts of phytic acid an anti nutrient, so I have altered this by using cauliflower. Cauliflower is a marvellous anti-inflamitory due to its abundance of Vitamin K. The array of Indian spices that compliment this meal will not only add to the taste but help improve digestion and immunity.

Ingredients (Serves 4)

4 red peppers
1/2 a cauliflower
2 tbs ghee
1 large onion (finely diced)
1 tbs fresh grated ginger
2 crushed garlic cloves
1 tbs of cumin
1 lemon (squeezed)
12 cherry tomatoes
A pinch of Himalayan or Celtic sea salt

Directions

Set the oven to 120ºC.

In the blender, blend the cauliflower until it is finely chopped. Cut around the stalk of the peppers and scoop out the seeds inside.

In a saucepan saute the oinion in the ghee until slightly browned, then add in the cherry tomatoes (chopped), salt, garlic, ginger and cumin. Stir though, turn off the heat and add in the cauliflower.

Place the peppers on a baking tray, brush some ghee around the outside of the skin. With a spoon carefully spoon in the spiced cauliflower mixture from the pan. Squeeze the juice of one lemon evenly into each pepper. Place the stalk lid on top and pop in the oven.

Bake for 30 minutes, until desired crispness.

HARISSA SALMON WITH PUMPKIN MASH

I LOVE SALMON. I often play this game where you pick 5 foods that you have to live with for the rest of your life (on a desert island) and my first pick without a doubt is a slightly cooked piece of deletable salmon.  This wonder fish contains high amounts of omega 3, anti-inflammatory properties, essential fatty acids, vitamin D and B12. Please try and buy wild caught salmon as many farmed fish are fed with antibiotics, soy proteins and corn destroying their goodness.

Lather this piece of fish with some spicy harissa which contains digestive soothing cumin, Vitamin C rich coriander and antioxidant loaded olive oil. To top this off the pumpkin mash will ensure you are loaded with a healthy dose of potassium, zinc and beta carotene.

Pumpkin Mash (Serves 4)

1/2 a medium sized pumpkin
2 tbs ghee
2 tbs fennel seeds
1 tbs coriander seeds
A pinch of salt
The juice from one lemon

Directions:

Cut off the skin of the pumpkin and cut it roughly into medium sized chunks, steam the pumpkin in a small amount of filtered water until it becomes soft.

Take the pumpkin out and blend it with the ghee, fennel and coriander seeds. Then blend through the lemon and salt.

Harissa Salmon (Serves 4)

4 Salmon fillets
A pinch of Himalayan or celtic sea salt
1 tbs ghee

Directions:

Preheat the oven to 120 (low temperatures allow for the highest nutrient content)

Place the salmon on some baking paper, cover with ghee and salt.

Bake for 15-20 min dependant on desired rareness.

Harissa sauce

50ml olive oil
1/2 tsp of cayenne
1 tbs cumin
1 tbs tomatoe puree (sugar free)
2 tbs lime juice

Place all ingredients in a jam jar or bowl, shake (the jam jar with the lid on) or whisk until everything is blended, refrigerate this until used. 

MIDDLE EASTERN MEZZE

I have always grown up with a fascination with the Middle East. With my brother spending 4 years studying Arabic as well as their history and politics, I was lucky enough to spend some time over there. Middle eastern food is all about sharing; hospitality and gathering around a large table with loved ones.

So I have created a Middle Eastern Mezze feast minus the deep-frying and grains, replaced with some extra goodness.This recipe has four components but comes together in perfect balance. The deliciously nutty falafels contain pistachios which are high in antioxidants, Vitamin E and Iron.

The tahini is abundant in folic acid from the sesame seeds and immune strengthening garlic. This is nicely complimented by the fresh raw tabbouleh made with parsley that contains high amounts of Vitamin C, K and anti inflammatory properties.

Please use organic produce when possible. :)

Pistachio Falafel

Ingredients:

200g pistachios (activated if possible)
A large bunch of of fresh mint
A large bunch of fresh parsley
150g sesame seeds
2 eggs
2 cloves garlic
1 small onion (chopped)
3 tbsp ghee or coconut oil
1 tbsp cumin
1 tbsp coriander
2 tbsp of almond meal
1 tbsp baking powder
A pinch of Himalayan or Celtic sea salt

Directions:

Preheat the oven to 120°

Blend the fresh herbs, slowly add in the pistachios until they are well combined.

Add the rest of the ingredients and pulse for another minute, creating a doughy texture.

With a small spoon scoop out the mixture and form in your hand small round balls (this recipe will make around 22)

Place them on a baking tray and bake at 120° for 25 mins, turning them every 5-10 mins for even coverage.

Squeeze over some fresh lime juice to serve.

Grain free Tabouleh

Ingredients:

70g sesame seeds
A bunch of flat leaf parsley
A handful of fresh mint leaves
2 garlic cloves
2 limes
1 cucumber
20 cherry tomatoes
2 spring onions
½ red onion
½ tbsp apple cider vinegar
pinch of Himalayan or Celtic sea salt
2 tbsp olive oil

Directions:

Chop the parsley and mint finely and place into a bowl with the sesame seeds.

Crush the garlic cloves into a separate small bowl and add the apple cider vinegar, salt, olive oil and the juice of 2 limes and the zest of one.

Dice the spring onions, tomatoes, red onion and cucumber finely and add it to the fresh herbs and sesame seeds.

Dress the salad and serve.

Tahini dip

Ingredients:

400g sunflower seeds (activated if possible)
4 tbs tahini
1 zucchini peeled and chopped
5 tbsp cold pressed olive oil
2 cloves garlic
2 teaspoons of Himalayan or Celtic sea salt
2 lemons
½ tsp ground coriander
1 tbps cumin
A pinch of canyeene
A dash filtered water

Directions:

Blend all ingredients in a blender, add a little filtered water or extra lemon juice for a runnier consistency. Sprinkle some cumin, coriander or canyeene on top.

Mint Yogurt dressing

Ingredients:

100g plain whole milk/ full fat yogurt (this is much better for you as it doesn’t conatin the added sugar, see here)
2 tbsp tahini paste
2 tsp lime juice
The rind of one lime
1 garlic clove
A handfull of finely chopped fresh mint
A pinch of Himalayan or Celtic sea salt

Directions:

Whisk all together in a bowl then place in the fridge for 30 minutes to intensify the flavour.

Lay out this feast on the table and enjoy.

Apple Pie

This pie is not only mouth-wateringly delicious, but it is also extremely good for you.

These apples cook wonderfully in the miraculous ghee (clarified butter) which is rich in antioxidants, strengthens the immune system and aids absorption of essential minerals and vitamins.

The walnut base creates a beautiful crunch of omega-3 goodness complemented by super chia seeds to make you glow inside and out.

*Please use organic where possible

Base

Ingredients:

200g walnuts (preferably activated)
75g of desiccated coconut
80g dates (I use Medjool)
3 tbs ghee (Pukka is my favourite) plus extra for greasing
1 tbs of honey
1 tbs cinnamon
A pinch of salt
1 tsp of a crushed vanilla pod or a drop of extract
2 eggs
Zest of a lemon

Directions:

Set the oven to 150ºC

Blend the walnuts until there are no big chunks. Add the rest of the ingredients and blend until a dough like texture is created.

Grease a 26 cm by 26cm baking pie dish that has a removable lid, fold out the base onto the pie tin evenly, making sure it covers the rim. (Place this to the side as you make the filling.)

Apple Filling

2 large green cooking apples
3 pears
100 g of chia seeds
A pinch of stevia or tbs honey
1 tbs ghee (melted)
1 tbs cinnamon
The zest of one lemon
A handful of fresh mint leaves

Directions:

Peel the pears and blend them with the chia seeds, lemon zest and honey/stevia. Leave this for 15 minutes to form a gel.

Slice the apples thinly into quarter segments, cover the crust with half the apples. Dust half the cinnamon and ghee over the top.

Spoon the pear and chia gel on top of the apple mixture and then place the rest of the sliced apples on top. Sprinkle the rest of the cinnamon, and ghee and place in the oven for 25-30 minutes.

Once cooked to your desired crispness, top with fresh mint.

RAW CHOCOLATE AND RASPBERRY TART

I love the combination of chocolate and raspberries, I think they compliment each other both in taste and aesthetically. This dessert is best raw which allows for all the nourishing nutrients and enzymes to be persevered in every bite.

This recipe calls for almond flour but you can grind your own almonds using a blender. Almonds as I am sure you have been told over and over are a magical food full of magnesium, potassium, fibre and B17 (the anti-cancer nutrient). I prefer to activate my nuts to make them easier to digest and wonderfully crunchy.

Delectable dates bind this beauty together giving you a boost of iron, potassium and essential minerals. They are a wonderful replacement for sugar, giving a caramely richness to this tart.

*Please use organic products where possible

Tart Base

Ingredients:

150g almond meal or ground almonds
50g desicated coconut
50g dates (I use Medjool)
3 heaped tbs raw cocoa powder
2 tbs coconut oil (melted) + a little for greasing
A pinch of fresh vanilla from the pod or a drop of extract

Directions:

Blend the almonds, coconut, dates, vanilla and cocoa together, slowly add the coconut oil.

Grease (a 26 by 26 cm pie tin with a removable bottom) with coconut oil.

Fold out the crust onto the pie tin evenly, making sure it covers the rim then place it in the fridge to set while you make the cream.

Chocolate cream

Ingredients:

200g cashews
1 1/2 cups of melted coconut oil
1 tbsp honey
2 tbsp raw cocoa powder
A pinch of stevia
A pinch of cinnamon
A dash of filtered water

Directions:

If you have time soak the cashews for 10-15 mins in filtered water. Then blend the cashews with honey, vanilla and water.

Next add the cocoa and oil, blend until creamy. You may have to scrape down the sides of the blender but blend until you create a beautiful smooth texture.

Take the base out of the fridge and with a spatular layer the cream on top.

Toppings: Fresh raspberries and crushed pistachios (to give some vibrant colour contrast)

Place it in the fridge for an hour to set, then slice it up and enjoy.