Month: July 2016

Serving Size for 1

Cooked Breakfast for 1Ingredients

1 Large Brown Onion ~ approx 1 cup (s)
1/2 Cup Red Capsicum (c)
1/2 Cup Carrot (c)
1 Cup Kale (g)
1/2 Cup Purple Cabbage (c/s)
1 Cup Bone Broth (beef or chicken)
150 g of pre cooked animal protein (sausage, meatball, chicken etc)
1 Tbsp Ghee or Lard
Seaweed Salt and Pepper

*Note: The ingredients list can be easily adapted to what is available in 
 the fridge, keeping in mind a making a selection from all three categories of  deeply coloured, sulphur-rich, and dark green leafy vegetables.

Method

  • Place the ghee in a fry pan that has a fitted lid, and melt over a gently heatCooked Breakfast for 1 .1
  • Place onion in pan and saute gently for 2-3 minutes
  • Add the remaining vegetables and the bone broth
  • Once simmering, add your protein portion to the top, pop on the lid and allow to steam for approx 5 minutes
  • When done tip into a bowl ensuring you include all the nourishing liquid.
  • Season with salt and pepper to taste

Cooked Breakfast for 1.4

 

 

 

 

To eat on the go, for breakfast or lunch, simply add to a glass container with a tightly fitting lid. I find this just as delicious cold as hot!

Cooked Breakfast for 1.3Cooked Breakfast or Lunch on the Go

The key to less stress and less overwhelm is organisation. A little effort initially, to create some new habits, will see putting together lunch boxes a breeze. If you are able to start these habits when your children are young, by the time they reach high school they will be putting together their own nutritious lunches, simply out of habit, making your life a whole lot simpler as well.

If, like me, you have children in high school who often don’t eat between breakfast and when I collect them from school, ensuring they have a sustaining, nutritious breakfast is essential. Choosing a cooked breakfast is fantastic if you can manage it, otherwise a pre-prepared chia puddings or a smoothie can do the job well. I still ensure my gang have lunch to take with them however, it is often not eaten until they are in the car on the way home.

Falling victim to the ease of packet style lunches, that are inevitably devoid of nutrition, has become a trap that we need avoid. Not only will this be of benefit to the health of your children, but the avoidance of packaging will also make for a healthier environment.

A great tip for being able to quickly put together a lunch box is to invest time in some preparation. Chop and wash all your vegetables ready for ease of use.

Veggie Prep

In addition to the vegetable preparation you can also cook some chicken, meat balls or sausages, these then go in the fridge to add to lunch boxes. With the protein and veg sorted, you might add additional fruit, yogurt, nuts, homemade muffins, and/or homemade organic popcorn. I also like to include homemade dips to keep those veggies going in! Try Guacamole and Roasted Beetroot as a great starting point. Ensuring your child’s lunch has a focus on protein and health natural fats, you will be protecting them from the dreaded afternoon slump and ensuring maximum energy availability to see them through the rest of the day.

20160427_074740 20160427_074918 20160506_072926 Bircher Muslei at home coleslaw egg pie 4 lunch box

Ingredients for 4

Sulphur 1

Coloured Veg

Silverbeet 1

 

 

 

 

 

 

 

 

1 Large Brown Onion (s) ~ approx 1 cup
1 Cup Chopped Mushrooms (s)
1/2 Broccoli, including stem (s) ~ approx 1 cup
1 Cup Chopped Green Cabbage (s)

2 Large Carrots (c) ~ approx 1 cupBBQ Chicken and Veg 3
1 Large Zucchini, with skin (c)
1 Large Capsicum (c)
1 Cup Chopped Purple Cabbage (c)

4 Cups Kale Leaves Chopped (g) ~ approx 4 large leaves

1 Kg Organic Chicken Thighs

2 Tbsp Organic Ghee

Method

  • Melt Ghee in a large fry pan or wok
  • Add all vegetables and saute over a low heat for 15-20 minutes
  • Place chicken thighs on a preheated BBQ and cook for approx 7-8 minutes on both side, BBQ Chicken and Veg 1ensuring the chicken is cooked through but not charcoaled in any way as this makes the meat carcinogenic.
  • Alternatively cook the chicken on a grill.
  • Serve immediately with added seaweed salt and pepper as desired.
  • Enjoy!

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

Gucamole 1Ingredients

3 Large Avocados (c)

1 Large Red Capsicum (c)

6 Garlic cloves (s)

1/2 Red Onion (s)Gucamole 2

1/2 cup chopped parsley (g)

1/2 a fresh lemon juice (c)

Seaweed salt and pepper to taste.

Method

  1. Scoop the avocado flesh into a medium sized bowl, and mashGuacamole 3
  2. Finely chop garlic, capsicum, and herbs and mash together with the avocado
  3. Stir through lemon juice and season as desired
  4. Serve with a selection of deeply coloured vegetable sticks

 

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

  • 1 kg beetroots, washed and cut into chunks (c)Beetroot on wooden background
  • 1 tablespoon Olive Oil for roasting
  • ⅓ cup extra-virgin, cold pressed olive oil
  • ¼ cup bone broth
  • 1 tablespoon apple-cider vinegar
  • 1 lemons, juiced (c)
  • 4 cloves garlic, finely chopped (s)
  • ½ teaspoon good quality seaweed salt (the dulse content is important for iodine)
  1. Preheat your oven to 200 C
  2. Arrange the beets in a baking dish and coat with the oil.
  3. Bake for approximately one hour or until tender and sweet.
  4. Allow the beets cool a little before placing them in a blender with the olive oil, broth, apple-cider roasted beetroot dip 1
  5. vinegar, lemon juice, garlic, and salt. Blend until a thick paste forms, if it is too thick add more olive oil one tablespoon at a time. Or if not thick enough add 2 Tbsp Coconut Oil and pop in the fridge for an hour or two.
  6. Serve with a selection of deeply coloured vegetable sticks.

 

 

NB: If possible buy your beets with the tops attached, remove these for the purposes of this dip, however put aside for future use as they are a valuable source of leafy green nutrition.

roasted beetroot dip

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

INGREDIENTS 

~ always aim for certified organic & grass fedMega Veg 'n Mince 2

1 Large Brown Onion (s)
3 Large Carrots (c)
4 Large Mushrooms (c)
1 Wedge of Cabbage (red or green) (s)
5 Large Silverbeet Leaves (g)
3 Large Celery Stalks with leaves (c + g))
1 Tin of Organic chopped Tomatoes (c)
2 Cups Bone Broth
1 Kg of Organic Beef Mince (preservative free)
8 Cloves of Garlic (s)
2 Tbsp Ghee or Lard

Carrot and CelerySulphurSilverbeet

 

Method

  1. Finely chop the garlic and place to one sideGarlic
  2. Gently heat the Ghee or Lard in a large wok or fry pan
  3. Dice Onion, Carrots and Celery and to the pan, saute for 3-4 mins
  4. Stir through the beef mince and cook for a further 2-3 mins
  5. Add in the finely chopped Cabbage, Mushrooms and Silverbeet, stirring to combine
  6. Tip in the Bone Broth and Tomato, stir to combine
  7. Cook at a gentle simmer for at least 20 mins
  8. Turn off the heat, stir through the garlic and serve.

Mega Veg 'n Mince 1

 

(g) ~ leafy greens
(c) ~ deeply coloured
(s) ~ sulfur rich

~ Keeping in mind the necessity for 6-9 cups of vegetables and fruit every day, made up of equal quantities of dark leafy greens, deeply coloured and sulfur rich portions, I coded the above for your ease of reference.

INGREDIENTS (always choose certified organic where possible)

  • 4 DATES, PITS REMOVED
  • 4 CUP COCONUT MILKGreen and Gold Chia Pud 3
  • 4 CUPS FRESH ARUGULA or 4 TSP SUPREME GREEN BLEND
  • 12 TBSP. CHIA SEEDS

TOPPING

  • 1 TIN COCONUT CREAM
  • GOLD KIWI
  • AVOCADO
  • BLUEBERRIES

 

Green and Gold Chia Pud 1

METHODGreen and Gold Chia Pud 2

  • IN A HIGH SPEED BLENDER, BLEND THE DATE, MILK, AND ARUGULA UNTIL VERY SMOOTH.
  • POUR THE LIQUID INTO A BOWL AND ADD THE CHIA SEEDS.
  • STIR WELL, AND CONTINUE STIRRING EVERY FEW MINUTES FOR ABOUT 5 MINUTES.
  • PLACE IN THE REFRIGERATOR FOR AT LEAST ONE HOUR, OR PREFERABLY OVERNIGHT.
  • JUST BEFORE SERVING TOP WITH COCONUT CREAM AND FRUIT

ENJOY!

Serves 4

Ingredients

Fresh berry smoothies on mason jars

  • 4 cups tightly packed Roquette or Mixed Salad Greens (g)
  • 2 avocados (c)
  • 4 cups Coconut milk
  • 4 cups of organic berries (c)

 

Method

Blend until smooth

  • Equates to 1 cup leafy greens and approximately 1.5 deeply coloured fruit portions each

 

20150702_174743

 

Roast Vegetables is an absolute favourite of mine. On it’s own with a side of sour cream or as an accompaniment to roasted beef, chicken, pork or lamb.

Method

  • Line a baking tray with baking paper
  • Slice vegetables into similar sized pieces, approx bite sized is best for suggested baking time
  • Add fresh rosmary (optional)
  • Drizzle generously with cold pressed, extra virgin Olive Oil and some good quality Pink Salt
  • For even browning turn the vegetables half way through cooking time
  • Add any herbs of choice, I like rosemary strait out of the garden!

Just about any veg can be roasted so make a mix of some or all of the following …

The following should be cooked at about 160 c for 40-45 minutes

Potato
Sweet Potato
Beetroot
Onion
Carrot
Parsnip
Celery
Turnip
Capsicum
Zucchini
Pumpkin
Garlic
Leek

The following should be cooked for about 25 minutes at 160 c

Cauliflower
Broccoli
Brussels Sprouts
Mushrooms