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My Favourite Mince and Pea Dish

Written by lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Dinner, Eat Right for Your Shape, Healthy Meals, Lunch, Nutrient Rich, Organic, Recipe Book, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

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When investing into quality food; organic and free of chemicals, it can unfortunately be quite a hit on the family food budget without some wallet friendly recipes up your sleeve.

If frugality is just as important to you as nourishment, then I have the perfect recipe for you. This tasty Mince and Pea dish, also known as Keema Matar is one of my favourite budget friendly Ayurvedic recipes from my book Eat Right For Your Shape, and is ultra wholesome and balancing for finance fearing Vatas who require affordable and grounding comfort food at the end of their day.

Keema is a traditional Indian meat dish, and it’s believed that the word may have been borrowed from Greece and originally meant ‘minced meat’. Traditionally, this dish uses minced mutton (lamb or goat) with peas or potatoes. Keema can be made from almost any meat, can be cooked by stewing or frying, and can be formed into kababs. Keema is also sometimes used as a filling for samosas or naan.

If you’re a Vata, it’s no wonder you have money worries. Vata’s are governed by the flighty element of air- naturally cold, light, dry, dynamic and ever changing. Complexities and changes in financial situations will stress you out, so when it comes to your food budget, you need a stable set of money saving recipes that you can rely on week in and week out. Your thoughts and your physical body are completely interlocked, so if money is a stress for you, it will manifest also in physical ailments like poor circulation, brittle nails, frizzy hair, dark eye circles, insomnia and muscular aches and pains.

As a Vata, you’ll definitely want to choose foods that are warming, oily, heavy, sweet and salty to help ground your anxious thoughts and bring a sense of stability to your body and mind. This scrumptious Keema Matar will tick all of these boxes:

WARMING- through the use of fiery grounding spices like chilli powder and ginger, which will rev up your sluggish digestion; a link to anxiousness.

OILY- through the use of gorgeous ghee. This nourishing golden oil is slightly sweet and lubricating for your dry and cold constitution.

HEAVY- through the keema (mince); lamb or beef will provide a heavy and earthing quality, igniting a sense of groundedness and pacifying the effects of worry and stress in your life.

SWEET- through the use of gorgeous green peas. These really are the lollies of the vegetable kingdom; reducing Vata which is typically sharp and cold.

All the ingredients in this dish are also super affordable. A pack of frozen peas, even in organic form will cost around two or three dollars, and mince is one of the most affordable animal proteins you can purchase.

This is a recipe I love to batch cook and freeze in single portions for those days when you’re really not in the mood for cooking but need a quick lunch to take to work, or a speedy dinner instead of spending on takeaway.

It's a true saviour!

KEEMA MATAR (MINCE WITH PEAS)

SERVES 4

  • 2 tablespoons ghee
  • 1 large onion, finely sliced
  • 4 garlic cloves, crushed
  • 11⁄2 teaspoons finely grated ginger
  • 1 teaspoon finely grated fresh turmeric or ground turmeric
  • 1⁄2 teaspoon chilli powder
  • 2 teaspoons ground cumin
  • 1⁄2 teaspoon Himalayan salt
  • 500 g (1 lb 2 oz) minced (ground) lamb or beef
  • 200 g (7 oz/3⁄4 cup) sheep’s milk yoghurt
  • 215 g (71⁄2 oz/11⁄2 cups) frozen baby peas
  • 2 teaspoons garam masala (optional)
  • freshly cracked black pepper, to taste
  • filtered water (optional), for moistening

To serve

  • Rice of choice  large handful coriander (cilantro) leaves, almonds, roughly chopped, to serve

Heat the ghee in a wok or heavy-based frying pan over medium heat. Add the onion and cook for 3–4 minutes or until soft. Add the garlic and ginger, and cook for 2 minutes, taking care not to burn the garlic. Add the turmeric, chilli, cumin and salt, and stir for a few seconds.

Add the meat and cook, stirring frequently, until it breaks up and colours. Stir through the yoghurt and peas, then reduce the heat to low and cook, covered, for 15 minutes. Stir through the garam masala (if using) and pepper to taste. If you prefer a moist dish, add some filtered water.

Serve with pilau, sprinkled with coriander and almonds.

Happy Cooking 🙂

Lee xo

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Foods That Boost Happiness :)

Written by lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Breakfast, Candida Friendly, Dairy Free, Dessert, Desserts, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Seasonal, Snacks, Soup, Spring, Sugar Free, Summer, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

StirFryBEef

Want to improve your mood?  Did you know that food may be a significant piece of the puzzle?  

The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...

Fish oils

sardines avo

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.

Brazil nuts

bliss balls

Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.

Broccoli

Broccoli-Soup

Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.

Ginger

StirFryBEef

Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.

Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.

Blueberries

Kakadu plum and blueberry icecream

Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.

Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.

Here's to eating your way to a happy mood!

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Gut Healing Salmon Chowder

Written by lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Digestion, Dinner, Gluten Free, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, Lunch, micro flora, Nutrient Rich, Organic, Seasonal, Soup, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

salmon chowder

 photo by a happy HYG'er

The votes are in, the #HYGers have had their say and Salmon Chowder has come out on top for the most popular gut healing recipe from my four week Heal Your Gut program!

It’s also a great way to up the anti-(inflammatories) on your Omega 3 quota too.

If time is of the essence you can make it ahead and enjoy the next day, giving a chance for the flavours to meld together even further.  It’s a hearty, comforting and satisfying bowl of deliciousness featuring beautiful pieces of salmon floating across a sea of creamy broth. It’s an ideal meal for the whole family too so you don’t have to just cook for one.

Why is gut health so important?

The gut is the gateway to your body and not only significantly influences your physical health, but it has a major impact on your mental health.  The stomach or gut is one of the key connections to your brain and emotional health and the health of your immune system.

The world within your gut is multifaceted and involves an interdependent relationship between living organisms called micro flora.  Micro flora is the complex, diverse microorganism species that live in your digestive tract. These organisms are also referred to as gut flora and are most easily understood as fitting into the categories of either "good bacteria" or "bad bacteria."

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Gluten Free Pita Pockets

Written by lee on . Posted in Before and After School Snacks, Blog, Bread and Wrap basics, Breakfast, Healthy Meals, Kids, Kids Recipe Book, Kids' Recipes, Lunch, Snacks

Photo by The Whimsical Wife

Photo by The Whimsical Wife

Say goodbye to soggy bread.  Sometimes it's good to have a break from sandwiches and introduce new healthy bread options to kids' repertoires.  

Here's a breakfast,  lunch, or bulging snack  idea that kids can easily assemble themselves and have fun in the process. It comes from my book Supercharged Food for Kids which you can find here.

The pockets can be filled with bacon and eggs at breakfast time or veggies, avocado and tuna or leftover dinner meat and spring salad ingredients and topped with homemade mayo or ranch dressing.  

You can pretty much stuff in whatever you like or whatever you have available in the fridge.

The basic recipe can also be made as a flat crusty pizza and delivered to hungry mouths pretty quickly once your favorite toppings have been fixed.

Test these on your brood and let me know what you think?

Makes 4 pitas

Ingredients

  • 1 egg
  • 1/4 cup of water
  • 1 TBS almond or rice milk
  • 1 TBS olive oil
  • 1 TBS coconut flour
  • 1 TBS flaxseed meal
  • 1/4 cup blanched almond meal
  • 1/8 teaspoon baking soda
  • Pinch Celtic Sea Salt
  • 1 TBS mixed herbs chopped fine (optional)

 Method

  • Preheat oven to 180 degrees Celsius
  • Place baking paper on a baking tray
  • In a bowl whisk egg and add water, milk and olive oil
  • Add dry ingredients and stir well
  • Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread evenly with a palette knife
  • Bake for 20 minutes until golden and crispy around the edge
  • Let cool and with a sharp knife slice along the centre so that a pocket is created
  • Stuff with favourite fillings

Happy Cooking

Lee xo

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Creamy Curried Cauliflower with Cashews

Written by lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Like humans, different foods can become better versions of themselves by association. Certain ingredients are taken up to another level when married to Mr. Right; think tomato and basil.  They’ve been soul mates all along, partners in crime, just waiting to bring the best out in one another. Cauliflower is another one that’s transformed when matched up with an eligible bachelor. She’s quite a plain-jane ingredient on her own, but a dead set knock-out when in the right relationship. Although if she were on facebook her relationship status would be “Its complicated". Rather than a sensible matrimony between two ingredients, she benefits greatly from more of an open-marriage, or a multiple-partnered approach.

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Supercharged Raw Pad Thai

Written by lee on . Posted in Blog, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Gluten Free, Lunch, Nutrient Rich, Salads, Sauces, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Zucchini Pad Thai

Step away from the take out menus here comes my Raw Pad Thai recipe.

 I love a seriously good Pad Thai just as much as the next person.

What I don’t love is a bowl full of sugary, vegetable oily noodles, laden with a scant handful of veggies and pieces of puffed tofu sponged in oily dressing. Nor do I like forking out $14 for it when I know I can make something just as indulgent (if not more), far more nutritious and a hundred times more satisfying. With no cooking involved this recipe can indeed be made in a flash!

 First things first - this is a Raw Vegan Dish. While I don’t advocate one type of diet to anyone and I’m all for balance, incorporating raw foods into your diet is important to ensure you’re getting the full enzymatic properties of the veggies you eat. And yes – while some veggies actually release their nutritional properties once cooked (think tomatoes) others such as culinary coriander or beautifully versatile zucchini are a nutrient powerhouse when consumed as is.

 For example when you boil zucchini it destroys over a half of its potassium and one third of its phosphorous. When you cook zucchini it loses more of its all-important protein rather than its carbohydrate count. As a result, your body has to work harder to obtain all the nutrients it needs from your diet.

 I’ve played around with different flavor combinations in order to replicate THE BEST Raw Pad Thai I possibly could. Hours of whisking different proportions, has finally yielded a taste bud sensation. With an abundance of ginger and garlic, colorful fresh veggies and crispy activated nuts, all ensconced in a creamy coconut and tahini dressing – this is one Supercharged Dish!

 If you’re not a fan of raw food dishes, give this one a go, I promise it won’t disappoint.

Here’s a video to watch so you can  see it being made in action.

Zucchini Pad Thai

  • 4 Cups spiralised or ribboned zucchini
  • ½ cup ribboned carrot
  • 1 cup shredded cabbage
  • 2 cups bean sprouts
  • 2 spring onions chopped
  • 1/3 cup coriander
  • ¾ cup chopped activated nuts (cashews, almonds) crushed
  • 1 red capsicum cut into thin strips

 Dressing

  • 1/4 cup coconut milk
  • 1 TBS Olive Oil
  • 3 TBS wheat-free soy sauce
  • 2 ½ TBS tahini
  • 2 TBS lemon juice
  • 2 cloves garlic minced
  • 1 red chilli cut fine
  • 1 tsp grated ginger
  • 6 drops liquid stevia

Method: 

  • Place all Pad Thai ingredients in a bowl and mix
  • Combine dressing ingredients in a jar and shake
  • Pour dressing over mixture to evenly coat
  • Serve with lime wedges, bean sprouts, coriander and activated almonds

Let me know what you think 🙂 Lee

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Lamb Kebabs

Written by lee on . Posted in Lunch, Recipe Book

  • 2 lamb fillets organic
  • 1/2 tsp. fennel seeds
  • 1 inch piece ginger grated
  • 1 bay leaf
  • 1 inch cinnamon stick
  • 1 tsp. coriander seeds
  • 1 tsp. garam masala
  • 2 tsp. lemon juice
  • 1 tsp. ground turmeric
  • 1 TBS EV olive oil
  • 6 fresh basil leaves

Place all of the dry spices into a food processor and grind
Place lemon juice and oil in a bowl, add dry ingredients and mix 
Cut lamb into cubes of equal size
Cover lamb with the spice mix and set aside for 1 hour in refrigerator
Remove from refrigerator and place lamb on skewers on a rectangular baking sheet and cook in a 220 degree oven for 20 minutes
Serve with green salad

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Seafood Burgers

Written by lee on . Posted in Lunch, Recipe Book

  • 240g flaked fish
  • 1/2 cup celery finely chopped
  • 1/2 cup brown onion chopped finely
  • 2 garlic cloves minced
  • 1 egg, lightly beaten
  • 1 tsp. finely chopped fresh dill
  • 2 TBS lemon juice
  • 1 TBS Extra Virgin olive oil

Combine all ingredients in a bowl 
Make the mixture into patties with hands
Heat olive oil in frying pan and place burgers in and cook for 10 mins either side
Serve with daikon fries, a side salad and aioli and lemon wedges

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Vegetarian Stir Fry

Written by lee on . Posted in Lunch, Recipe Book

Serves 2

  •  2 tablespoon coconut Oil
  • 1 garlic bulb, peeled and crushed
  • 1 knob ginger crushed
  • 2 cups spinach
  • 1 TBS tahini
  • 1 TBS wheat free tamari (optional)
  • 1 cup daikon
  • 1 head broccolini cut into florets
  • 1/4 head cabbage roughly chopped
  • 1 cup green beans
  • 1 yellow pepper, sliced lengthwise into strips
  • 1 red pepper, sliced lengthwise into strips
  • 1 red onion, peeled and sliced lengthwise into strips
  • 1 TBS fresh basil

 

Heat oil in large pan over medium high heat
Once hot, add garlic, onion, peppers and mix around until fragrant, but do not burn
Add chopped vegetables and turn heat down to medium for five minutes 
Turn heat to low and cover with lid cook for a further 10 minutes adding tahini and tamari
Top with fresh basil and serve immediately

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Spinach and Onion Souffle

Written by lee on . Posted in Lunch, Recipe Book

  •   2 TBS butter
  •  2 cups steamed spinach
  • 3 eggs
  • 2 TBS Almond  flour 
  •  3/4 cup  Nut Milk
  • 1 onion diced  
  • 2 TBS nutritional yeast flakes

 

Preheat oven to 180 degrees Celsius and grease a casserole dish
In a frying pan place butter and fry the onions until brown. 
Slowly stir in the almond flour then add nut milk gradually. 
Stir in the yeast flakes and reduce heat to low.
In a bowl separate the eggs and place yolks into a clean bowl and beat.
Pour eggs into the pan and then add cooked spinach and stir gently.
Beat the egg whites until they form stiff peaks and then fold this mixture into the pan
Pour  the mixture into the casserole dish and place in the oven for 45 mins
Check by inserting a knife into the middle and it should come out clean

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Spicy Fish Fillets

Written by lee on . Posted in Lunch, Recipe Book

Serves 4

  •  2 TBS olive oil 
  • 4 fish fillets of your choice
  • 2 TBS lemon juice
  • 3/4 tsp. lemon and pepper spice
  • 1/8 tsp. crushed red chilli or chilli powder
  • 2 garlic cloves crushed

 

Preheat oven to 180 Celsius
Heat oil with lemon juice in a shallow pan.
Coat both sides of fillets with lemon, chilli and garlic
Mix spices together, and sprinkle over fillets.
Bake for 20-25 minutes

 Serve with side salad

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Frittata with Onions and Rosemary

Written by lee on . Posted in Lunch, Recipe Book

  • 50g Butter plus 1 tsp. extra
  • 3 large brown onions, sliced
  • 1 TBS fresh rosemary, chopped
  • 8 free range eggs
  • 2 TBS Extra Virgin Olive Oil
  • Sea Salt and freshly ground pepper to taste

 

Melt butter in frying pan and cook the onions and rosemary over low heat until sweet and brown
Beat eggs salt and pepper and then stir through the onions
Wipe frying pan clean and add oil and extra butter
Pour in egg and onion mix and cook over lowest flame until egg is set
Place Frittata pan under grill when set to crisp up the top

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