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Foodie Friday: Immune boosting curry

Foodie FridayA delicious homemade curry made from an age-old curry paste recipe combined with coconut milk, mushrooms, zucchini, bok choy and prawns topped with fresh chilli and coriander leaves.

Clinical nutritionist and recipe creator Rosie Eyre says: “This is the most delicious curry. It is due to making the curry sauce from scratch. This does actually sound quite scary to do this. You have to trust me, it is so easy to make. This whole dish took me 22 minutes from start to finish. Meaning it is the most easy dish to whip together any day or night of the week. Make a big batch for meal prep and have throughout the week or freeze some and take out for later. The lovely thing about this dish is you do not need to stick to prawns; you can use just a selection of vegetables, tofu, chicken thigh, fish etc. Make it vegetarian, pescatarian, vegan or omnivore.”

Serves 2-to-3 

Ingredients

For the curry paste:
1 small red onion, peeled and quartered
2 thumbs fresh turmeric or 1 tsp powder
4 thumbs of fresh ginger
1/2-1 whole red chilli (optional)
4 kaffir lime leaves
1 tsp curry powder
1 bunch coriander stalks (saves leaves to serve)
1 fresh lime, juiced
2 tbsp olive oil
1 tsp soy or tamari sauce

For the curry:
1 red onion, finely sliced
1 zucchini, sliced into half moons
150g mushrooms, sliced
400ml coconut milk (good quality brand)
1 bunch bok choy or Asian greens, roughly chopped (include stalks)
300g prawns (or tofu, chicken thigh (chopped into 2cm cubes), extra vegetables)
1 tbsp brown sugar/honey/coconut syrup
1 tbsp soy or tamari sauce

To serve:
handful of coriander leaves
1 fresh lime
1 cup cooked rice/noodles or

Method

    1. Prep all of your ingredients first. In a food processor or blender add all of the curry paste ingredients and blitz until really smooth.
    2. Heat a large frying pan over medium-high heat, add a good drizzle of olive oil, once hot add onion and fry for 2-4 minutes until soft and fragrant. Turn heat down to medium heat.
    3. Add curry paste and let it cook for 2-4 minutes until all ingredients are fragrant.
    4. Add in mushrooms to pan and toss to coat in paste for 2 minutes.
    5. Add coconut milk, stir well and bring to a simmering boil. Then add zucchini and cook for 1-to-2 minutes.
    6. Add prawns (or protein of choice), 1 tbsp brown sugar and 1 tbsp soy sauce, stir well, bring to boil then down to a simmer until protein is cooked through. Stir through bok choy for 1-2 minutes until wilted.
    7. Serve with coriander leaves and fresh lime.

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Foodie Friday: Leftover lamb pilaf rice

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This week’s recipe comes from our favourite nutritionist Rosie Eyre at By Rosie and it makes use of leftovers which is always very welcome! This dish is also highly adaptable meaning you don’t have to stop at lamb – you could make it with with leftover beef, chicken or even eggplant.

By Rosie leftover lamb

Serves: 2
Preparation time: 40 minutes

 Ingredients

  • 2 tablespoons olive oil or fat leftover from your roast
  • 1 red onion, diced
  • 2 garlic cloves, minced
  • 5 cardamon pods, crushed
  • 1 heaped tsp turmeric powder
  • 1 stick cinnamon
  • Any leftover gravy
  • 400 grams leftover cooked lamb
  • 150 grams brown rice
  • 600 ml stock (beef/chicken or vegetable) and any leftover gravy if you have some
  • 2 teaspoons sea salt

Just before serving

  • 2 vine ripe large tomatoes, roughly chopped
  • 3 spring onions, finely chopped
  • 1 cup parsley, roughly chopped

Method

  1. In a large frying (shallow pan that has a lid), melt oil, add onions and sweat until soft and fragrant. Then add garlic, cardamon pods, turmeric and cinnamon stick and cook for a further 2-3 minutes.
  2. Add rice, stock, any leftover gravy, salt and lamb and stir well. Bring to the boil. Once boiling place the lid on and turn down to a simmer for 30 minutes until rice is cooked. Keep checking to ensure that the water has not run out, add a little more if need be.
  3. Once cooked, take off the heat, add chopped tomatoes, parsley and spring onion and stir through.

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Foodie Friday: Hidden veggie meatballs and tomato sauce

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Today’s recipe comes from our favourite nutritionist Rosie Eyre at By Rosie.

She says: “This is a great recipe to hide lots of extra veggies in; either for kids who don’t like veggies or even adults who find it hard to get lots of veggies into their diet. Adding more veggies also reduces the cost if you have to cook for the masses throughout the week.

I love all of the flavours in this recipe. The meatballs were made with mashed chickpeas, grated zucchini and some beef mince and a combination of herbs and spices which really take it to the next level and make it taste a lot more exciting than it sounds.

“The tomato sauce was slow cooked for about an hour with red wine, garlic and onion and spices. Season it and blitz it and you have a winning rich and deep flavoured sauce which marries itself so well with the meatballs.”

Ingredients

For the veggie meatballs:
2 zucchinis, grated
1 tin chickpeas, mushed into a mash with a fork
200g beef mince
4 sprigs basil, finely chopped
2 organic eggs
1/3 cup sultanas, finely chopped
1 teaspoon garlic powder (or 2 garlic cloves, minced)
1 teaspoon smoked paprika
1 teaspoon turmeric
1 teaspoon cinnamon
1 teaspoon cumin
3 teaspoons sea salt
1 teaspoon black pepper

For the spiced tomato sauce:
Olive oil
1 red onion, diced
4 garlic cloves, minced
1 teaspoon cumin
1 teaspoon chilli (optional)
1 teaspoon turmeric
1 teaspoon smoked paprika
1 tin (400g) diced tomatoes
1/2 tin (200ml) red wine
1 stock cube
1 tablespoon brown sugar or honey
pinch of sea salt and pepper to season

Method

Prep the tomato sauce first, heat a medium sauce pan that houses a heavy lid with a good dash of olive oil. Add onions, lid on and let it sweat for 2-3 minutes until fragrant and translucent. Add the garlic, let it sweat for a minute more. Then add all the spices (cumin, chilli, turmeric and smoked paprika) fry with the onion for a minute more before adding the tinned tomatoes, red wine and stock cube. Stir well. Medium to low heat and let it simmer for 45-50 minutes until thickened. Taste and season with salt and pepper and brown sugar.

Blitz with a whizz stick until smooth. Tip: if getting thick too quickly add a little water.

Whilst tomato sauce is simmering, make your meatballs. Add all ingredients for meat balls into one large bowl and mix well with your hands to ensure that all is mixed well together.

Get a 1/3 cup (which will make two meatballs) and scoop the mixture into it, split in half and roll into balls. Continue this step until all mixture has been rolled.

Heat a large frying pan, add a good splash of olive oil, medium heat, add your meat balls. Tip: might have to do two batches if pan not big enough. Let them sizzle for 5-7 minutes each side to ensure they are cooked through. I did place a lid on top of pan to make sure they were cooked through. Once cooked place on a plate. Tip: doesn’t matter if a little charred on each side.

Grab a large bowl to serve. Fill with the tomato sauce then dollop your meatballs on top. Finely grated parmesan and finely chopped basil will go well on top to serve.

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Foodie Friday: Fig, haloumi and lentil salad

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Today’s delicious, healthy recipe comes with more nutritional info than you can shake a stick at, thanks to freelance real food recipe writer, food stylist and food photographer Rosie Eyre of By Rosie.

A vegetarian’s match-made in heaven! a deliciously zesty haloumi and fig puy green lentil salad with some nourishing little micro-herbs on top.

This dish is a great one by itself, you can plop a couple of poached eggs on top or serve as a side to a BBQ or roast chook or something similar. It’s a simple recipe that you can throw together in under 20 minutes. These green puy lentils are perfect for salads, they are firmer than their cousins and are great additions to add extra protein to any dish.

Why its good for you:

Figs are high in fibre which is beneficial for your digestive system and can aid in high cholesterol. Containing potassium which is crucial to maintain a fluid balance in the body, by helping to maintain water balance as well as proper nerve and muscle impulses. Raw figs also contain a significant source of calcium which can be great for bones, skin, nails and hair.

Organic lemon and its zest adds that extra boost of vitamin C for your immunity, collagen production (less wrinkles, ladies), each cell will benefit from vitamin C (including bone and teeth growth, healthy gums and teeth, improves sperm motility, excretion of heavy metals, detoxifies) and helps to stimulate digestion. Vitamin C is one of the most under-utilised vitamins and lemons are such a potent form of it.

Lentils are a type of legume or pulse. They are high in protein and low in calories and fat. They have a high dose of protein, fibre (which is great for our cholesterol and digestion (including constipation), they will also help lower our blood sugar spikes (which can help with diabetes management), iron (a good natural source which can help prevent anaemia) and b-vitamins (the B3 niacin will help with our energy levels and B9 folate which helps promote healthy blood cells and helps reduce the risk of neural birth defects). They can however cause flatulence and bloating. To overcome this issue, start off by soaking them and properly washing them before you cook them. Secondly, start off with small amounts then slowly increase over time.

Haloumi is a delicious cheese which will offer some protein which is essential for muscle, brain and nervous tissue development.

Ingredients

1 cup puy green lentils, washed well
3 cups water
1 stock cube
200 g haloumi, sliced
4 large figs, quartered
couple of handfuls of micro-herbs (substitute for some fresh parsley)
1 lemon, juiced
olive oil
sea salt and pepper

Method

Make sure you lentils are thoroughly washed under a running tap. Place them into a medium saucepan that houses a lid. Add cold water and stock cube and bring to the boil, let them rolling boil for 15 minutes, until soft to eat, then drain with a sieve and leave to cool.

Whilst lentils are cooking, heat a medium frying pan, medium heat, add a splash of olive oil, add haloumi and let them fry either side for about 3 minutes or until golden before flipping. Once golden move to serving plate. Drizzle with half the lemon juice.

Once lentils are cooked and drained, place back in the saucepan, add rest of the lemon juice, a splash of olive oil, pinch of sea salt and pepper and stir well.

Add lentils to haloumi followed by figs and sprinkle over micro herbs or herbs to finish. Add an extra splash of olive oil and a sprinkling of pepper to serve.

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Foodie Friday: Grilled eggplant and halloumi salad

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Thanks to Rosie Eyre from By Rosie for today’s recipe.

Grilled eggplant and halloumi with saffron, chilli, garlic and lemon yoghurt dressing is the most perfect salad to bring along to your next BBQ feast. A dish that will not just lift your spirits, it will give you a boost of the good stuff and here’s why:

Eggplants are a great source of folate (this helps treat low iron in the blood), fibre (digestion) and some magnesium which is great for sleep.

Garlic nurtures your immunity, rich in vitamin C and is a good antioxidant and anti-inflammatory.

Lemon adds that extra boost of vitamin C for your immunity and helps to stimulate digestion.

Chilli is another great source of vitamin C, it is beneficial to add some at the end to get its best benefits.

Saffron can help regulate the menstrual cycle, help with digestive disorders and has been used as an anti-depressant.

Ingredients:

For the salad:

  • 1 tablespoon olive oil
  • 300g eggplant, sliced into 1cm thickness
  • 100g halloumi, sliced into 1 cm thickness
  • 1/2 cup fresh herbs, finely chopped
  • 1/2 lemon to squeeze over

For the dressing:

  • 1 pinch saffron soaked in 1 tbsp boiling water
  • 1/2 lemon, squeezed
  • 1 garlic clove, minced
  • 1 hot chilli, finely chopped
  • 3 tablespoons (heaped) Greek yoghurt
  • Sea salt and pepper to season

Method

  1. Heat a griddle or frying pan or even your BBQ. Rub each side of eggplant with olive oil. Add to hot pan and fry either side for about 6-8 minutes until softened and browned then flip. Remove from pan when done and place to the side.
  2. In the last couple of minutes, add the halloumi and fry either side for a minute or so until softened and browned.
  3. To make the dressing, grind the saffron with a pestle and mortar until a powder. Add the tbsp of boiling water and let it release the flavour for a couple of minutes. Add the lemon juice, chilli and garlic and mush together with pestle and mortar. Finish by adding yoghurt and stir well. Taste then season to taste with a pinch of sea salt and pepper.
  4. Layer up plate with eggplant and halloumi, drizzle dressing, serve with an extra squeeze of lemon juice followed by a sprinkling of fresh herbs.

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Foodie Friday: Fig & orange salad

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Today’s recipe is by Rosie Eyre of By Rosie

Figs are heavily in season at the moment and saddle so well in salads. This nutritious side dish is a heavenly combination of shredded pickled cabbage, fresh juicy orange segments, fresh figs, basil leaves and crumbled goats cheese followed by a drizzle of pomegranate molasses. Simple and delicious to throw together.

Why is it good for you?

Raw cabbage is a great source of beta carotene (this is the precursor that helps vitamin A do its job – so great for your eye sight, helps with the making of protein in the body as well as supporting reproduction) a good source of vitamin C (immunity, cell health), K (blood clotting and bone building) and folate (helps reduce birth defects).

Oranges are a great dose of vitamin C, but also a good source of potassium, folate and thiamine. Oranges are also rich in flavonoids and antioxidants which will help nourish your immune system and high in soluble fibre which will aid with your cholesterol levels. 

Figs are high in fibre which is beneficial for your digestive system and can aid in high cholesterol. Containing potassium which is crucial to maintain a fluid balance in the body, by helping to maintain water balance as well as proper nerve and muscle impulses. Raw figs also contain a significant source of calcium which can be great for bones, skin, nails and hair.

Basil is a great alkalinising and detoxifying herb, rich with vitamin C to aid with immunity but also a great anti-inflammatory as well as nourishing your digestion and help to eliminate oxidising free radicals.

Ingredients

  • 1 cup shredded cabbage (pickled in 1 tbsp apple cider vinegar)
  • 1 orange, peeled, segmented or sliced
  • 3 figs, quartered
  • 50 grams soft goats cheese, crumbled
  • 1/4 cup basil leaves
  • 1 tablespoon pomegranate molasses, drizzled

Method

Grab a large plate, pickle the cabbage by adding the apple cider vinegar to it and massaging it into the cabbage, let it sit for 5 minutes.

Add to plate. Followed by orange segments, quartered figs, basil leaves, goats cheese and finally drizzle with a little pomegranate molasses.

Finish with a pinch of salt and pepper and serve alongside a BBQ

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Foodie Friday: Hot Caesar Salad

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This week’s recipe is from Rosie Eyre of By Rosie.

The continuous love affair with Caesar salad has remained strong. I “jujjed” up this recipe from the old classic. It might appear odd but I halved the cos lettuce then gently heated it in the oven. The results were fabulous and I would highly recommend a Caesar done this way. Sidelined with anchovies and lemon, shredded chicken, homemade paleo tahini Caesar dressing and topped with a soft boiled egg!

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Why is this recipe good for you?

Anchovies, although not everyone’s taste, are golden nuggets in regards to what they offer to help benefit your health and are readily available. They are rich in niacin (vitamin B3) which is great for depression and anxiety as well as other Bs essential to help the liver, healthy brain and functioning nervous system. Calcium (bones), magnesium (sleep) and potassium (good for eye health, nervous system) are just a few minerals. They are also a good source of Omega 3 which is a good anti-inflammatory and good to boost immunity. Tahini is a great source of calcium for your bones, can help protect against hypertension, helps maintain a healthy body weight and immunity. Leafy greens such as cos lettuce, are good sources of fibre, as well as helping maintain an alkaline environment which helps your body works best. Chicken and eggs are a full protein with all of the essential amino acids which will help support a healthy metabolism, help sustain lean muscle and also keep you energised.

Serves 1.

Ingredients

  • 1 cos/romaine lettuce, halved
  • 2 1/2 lemons, squeezed
  • 5 tinned anchovy fillets, made into a paste
  • 1 teaspoon olive oil
  • 1 organic free range egg, boiled soft
  • 100 grams shredded chicken breast (pre-cooked)

For the dressing:

  • 3 tablespoons unhulled tahini
  • lemons, squeezed
  • 4 tablespoons water
  • 1/2 clove garlic, minced
  • 3 tinned anchovy fillets, made into a paste
  • Sea salt and pepper to season

Method

  1. Preheat oven to 170c. In a small bowl mix 1/2 juice of lemon and the 5 anchovies made into a paste stir together. Place two halves of lettuce facing up into a oven proof baking tray. Gently drizzle anchovy/lemon dressing over lettuce. Finish with olive oil. Place in oven for 10 minutes, until leaves slightly browned.
  2. Whilst lettuce is baking, get boiling your egg. Cover egg in cold water in small sauce pan, medium to high heat, when the water starts boiling time 2-2.5 minutes to get soft boiled. When done, let it sit in cold water until ready to serve.
  3. With the dressing add tahini, 1.5 lemons, juiced and water and mix well until have desired creamy consistency. Add garlic, anchovy paste and a sprinkle of sea salt and pepper. Season to taste.
  4. Peel your egg, load up your plate. Lettuce first, shredded chicken, egg, followed by dressing. Season with sea salt and pepper and squeeze of fresh lemon.by rosieMore recipes
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Foodie Friday: Caprese Salad

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Today’s recipe comes from Rosie Eyre at By Rosie.

Made from market bought heirloom tomatoes, fresh basil leaves and creamy burrata cheese drizzled in homemade basil dressing, my take on the Italian favourite “Insalata Caprese” is divine by itself or the perfect accompaniment to any weekend BBQ.

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Tomatoes contain the carotenoid antioxidant called lycopene. When absorbed into the body, this is wondrous chemical helps prevent and also repair damaged cells by inactivating free radicals in the body. It has thus been credited for reducing wrinkles. Basil is a great alkalinising herb, rich with vitamin C to aid with immunity but also a great anti-inflammatory on the body. 

Burrata is made from cow’s milk and is a traditional cheese eaten in the south of Italy. I much prefer it to standard Mozarella. It contains a good source of calcium and protein.

Serves 2-3

Ingredients

For the salad:

  • 1/2 cup basil leaves, washed, torn
  • 2 large heirloom tomatoes, finely sliced
  • 1 burrata ball, torn

For the dressing:

  • 1 cup basil leaves
  • 1/2 clove, garlic
  • 6 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Method

  1. On a large plate, lay out sliced tomatoes, scatter 1/2 cup of the basil and dollop the whole burrata in the middle (tear it just before you serve, or let guests do that).
  2. Grab a pestle and mortar and smash up the cup of basil leaves into a condensed mush. Add the olive oil and apple cider vinegar, stir well. Add garlic, sea salt, pepper and honey and mix well. Season to taste. Drizzle over salad just before you serve.

by rosie

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Foodie Friday: Creamy coconut dhal

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Today’s recipe is fromScreen Shot 2016-07-14 at 11.31.15 AM

My vegan creamy coconut dhal has hit the jackpot. This creamy, coconutty, mildly spicy lentil curry, is made from some of the best healing ingredients: ginger, chilli, turmeric, coriander and garlic. Coconut dhal (or dal) is one of my favourites and it is surprisingly the simplest. It really is a dish that will cost you no more than $8 (if not less) to make for four people.  A great one to make this weekend, freeze the rest for the week.

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There are so many benefits to using fresh herbs and spices in your food. They can aid bloating, inflammation, high blood pressure, colds and flu and fresh turmeric is a winning spice for digestive disorders. The fresh coriander leaves are a high source of vitamin C and will be able replace any vitamin C that would have be lost during cooking.

Best served with flat bread, rice or freshly steamed veggies. Serves 4.

Ingredients

  • 200g red lentils, washed until water runs clear
  • 1 thumb fresh turmeric (or 2 tsp turmeric)
  • 1 tsp cinnamon
  • 900ml cold water
  • 1 tin organic coconut milk
  • 1 tsp sea salt
  • 1 tbsp coconut oil
  • 1 red onion, finely diced
  • 1 red chilli, finely sliced
  • 2 garlic cloves, crushed
  • 3 thumbs ginger, grated
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 tin tomatoes
  • 1 veggie stock cube
  • 1 bunch coriander to serve

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Method

  1. In a large sauce pan, add the washed lentils, 900ml cold water, turmeric and cinnamon. Let it boil for about 25-30mins until lentils are soft/mushy.
  2. When lentils are cooked, add coconut milk and pinch of sea salt, be sure not to boil, but let it simmer until it has thickened.
  3. In a frying pan add coconut oil, followed by onions and chilli, let it fry on a medium heat until soft, before adding ginger and garlic. Let it sizzle for a couple more minutes before adding the cumin and garam masala. Toss and let the flavours all blend for 3-5 minutes.
  4. Add tinned tomatoes, stock cube and 1/2 cup water. Bring it to the boil then let it simmer for 5-7 minutes before adding it back to the coconutty dhal. Stir in well, season with a little more salt if needed and then finish with a good garnish of coriander.

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Foodie Friday: Greek style stuffed capsicum

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Today’s recipe comes from Rosie at By Rosie (formerly The Rosedog Blog)…

“My Greek-style stuffed capsicum is a winning meatless feed. The filling is made from raw whole buckwheat, homemade spicy tomato, chipotle and turmeric sauce topped with a strong Greek feta and baked in the oven. Served with a squeeze of fresh lime.

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Raw capsicums have the highest levels of vitamin C in any fruit or veggie around (sufferers of colds and flu, you need to be eating these raw). Buckwheat (gluten-free) is a brilliant seed which allows slow release energy throughout the day. Perfect for people with diabetes, it will help maintain a steady environment with a slow release of glucose. Turmeric is the God of all spices, known to be anti-inflammatory, anti-microbial, anti-bacterial and anti-fungal.”

Serves 2-4

Ingredients

  • ½ cup whole raw buckwheat
  • 1.5 cups cold water
  • 2 Lg Capsicum
  • 1 Tbsp coconut oil
  • 1 red onion, finely diced
  • 2 Thumbs raw turmeric, finely grated
  • 2 garlic cloved, minced
  • 1 red chilli, finely chopped
  • 2-3 chipotle chillies in abodo sauce (or 3-4 tsp chipotle chilli)
  • 1 tin diced tomatoes
  • Sea salt and pepper
  • ½ bunch coriander leaves, roughly chopped
  • ½ cup Greek feta, crumbled
  • 1 Lime, squeezed (to serve)
  • 2 Tbsp Greek Yoghurt (optional to serve)

Method

  1. Pre-heat oven to 180c. Rinse the buckwheat in a sieve before adding to a medium saucepan with 1.5 cups cold water. Bring to the boil before letting it simmer for about 20-25 minutes (until buckwheat is soft but not mushy).
  2. Whilst the buckwheat is cooking. Pop the whole red capsicums (stalks and all!) on a baking tray and place in the oven for 5-7 minutes.
  3. During this time, grab a large frying pan, add coconut oil, when melted add onions, garlic and turmeric and lightly fry until soft and fragrant.
  4. Add the chillies (fresh and chipotle) and heat for a further 2-4 minutes.
  5. Add tin of tomatoes, 1/2 re-fill the tin with cold water and add to sauce mixture. Bring to a boil, then slowly simmer until sauce has thickened (probably around 10-15 minutes). Add salt and pepper. Season to taste.
  6. Remove capsicums from oven, chop in half and remove stalks and seeds (be careful not to burn hands). Place back on baking tray.
  7. Buckwheat should be cooked by now. Remove any excess water by using a sieve. Rinse quickly in cold water, pop to one side.
  8. If sauce has thickened and all excess water has boiled off, add the buckwheat to the spicy tomato sauce. Stir well before adding half of the coriander leaves.
  9. Evenly distribute stuffing into capsicum. Sprinkle with feta and pop into oven for 20-25 minutes. Serve with final sprinkling of coriander and a wedge of lime squeezed over. Optional couple of dollops of Greek yoghurt to serve.

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