healthy recipes

Quinoa and brown rice Mediterranean salad with pomegranate, feta and toasted pine nuts 

Cooking, healthy recipes
  • Quinoa and brown rice Mediterranean salad with pomegranate, feta and toasted pine nuts 
  •   
  • Ingredients:
  • 300g quinoa
  • 200g brown rice
  • 1 brown onion, finely chopped
  • 100g feta cheese, crumbled
  • 200g pomegranates seeds 
  • 80g pine nuts, toasted
  • 1 1/2 tsp each of coriander, cumin, paprika & tumeric
  • 1 clove of garlic,crushed
  • 1 teaspoon of minced ginger 
  • Pinch of saffron strands
  • juice of 1/2 a lemon
  • 1 tablespoon of massel vegetable stock powder (with 2 tablespoons of hot water)
  • 1 tablespoons of extra virgin olive oil
  • Pinch of maldon sea salt
  • Method:
  • Cover quinoa & brown rice in water and bring to the boil, stir and reduce heat and leave for 20min. Remove from heat add saffron strands, stir and let sit for a further 5min, drain and fluff the quinoa & rice,
  • Meanwhile, add onion, 1/2 of each of the spices, garlic, ginger & olive oil to a fry pan and cook onion until golden and aromatic. Set aside,
  • Quickly toast pine nuts and set aside, 
  • Add remaining spices, veggie stock and stir through until well combined,
  • Stir through all of the remaining ingredients & onion mixture and let cool,
  • Serve as a side or add lamb strips for a hearty meal. 
  • As always, Enjoy! 
  • Kiz x

Homemade raw coconut, hazelnut & goji berry energy muesli bars  

Cooking, healthy recipes

Homemade Raw Coconut, Hazelnut & Goji Berry Energy Muesli Bars  

  

Ingredients:
1/2 cup of dried goji berries, 
1/2 cup of hazelnuts, crushed.

1/3 cup of desiccated coconut 
2 tablespoons of chia seeds
1/4 cup of pumpkin seeds
1/4 cup of sunflower kernels
1/3 cup if psyllium husks
1/2 teaspoon of cinnamon
1/2 cup of rolled oats
1 cup of dried dates, 
3 tablespoons of honey,
2 tablespoons of coconut oil & 
2 tablespoons of water.
Method: 
Line a baking tray with baking paper,
Add all ingredients into a bowl and combine using your hands,
Transfer mixer into tray and pack down firmly,
Refrigerate for 2 hours and then cut into slices.
Best stored in an air tight container in the fridge.

Kiera’s Slow Cooker, Flu Fighting, Madras Curry

Cooking, healthy recipes

Kiera’s Slow Cooker, Flu Fighting, Madras Curry

  

With the cold weather upon us, cold and flu season is setting in. To combat, try this immune system boosting recipe, packed with nutritious herbs and spices that act as anti-inflammatories in the body. So delish, and so good for when you are feeling run down.

Serve as is or with brown rice or quinoa.

Ingredients:

Serves 4-6

  • 500g Chicken breast, diced 
  • Kiz’s Madras curry paste (recipe below)
  • 1 brown onion, chopped
  • 1 leak, thinly sliced
  • 4 celery sticks, chopped
  • 1 carrot, chopped
  • 1 medium head of broccoli, chopped
  • 1/2 head of cauliflower, chopped
  • 1 handful of green beans, chopped 
  • 1 can of chickpeas, drained and washed 
  • 4 tomatoes, chopped
  • 2 tablespoons of organic tomato paste
  • 1 Cup of water     
  • Parsley                           

Method:

1. Mix madras curry and lightly sauté before adding to slow cooker

2. Sauté onions and leak till golden then add to slow cooker with all the chopped vegetables, tomato, chicken and water.

3. Leave on low heat for 6-8 hours or high for 3-4 hours.

4. Serve with brown rice or quinoa with chopped parsley.

KIZ’S MADRAS CURRY PASTE

 

Ingredients:

• 2 tablespoons roughly chopped ginger

• 3 garlic cloves, roughly chopped

• 1 tablespoon mustard seeds

• 2 long red chillies, roughly chopped

• 3 tablespoons Olive oil

• 3 teaspoons ground cumin

• 1/2 teaspoon ground coriander

• 1 teaspoon turmeric

• 1 teaspoon ground nutmeg

• salt to taste

 

Method:

Place all ingredients in food processor or mortar and pestle and process until it forms a smooth paste.         

Sautéed cauliflower & baby spinach salad with pine nuts, pumpkin seeds & tamari sauce

Cooking, healthy recipes

Sautéed cauliflower & baby spinach salad with pine nuts, pumpkin seeds & tamari sauce


Ingredients:
1/2 head of cauliflower, chopped 
3 handfuls of baby spinach leaves
2 gloves of garlic, crushed
1 teaspoon of ginger paste
1 teaspoon of paprika 
2 tablespoons of coconut oil
Squeeze of lemon juice
2 tablespoons of Tamari sauce ( low salt soy sauce)
Handful of pine nuts & pumpkin seeds
Method:
Heat coconut oil in fry pan and add garlic & ginger  and cook until golden,
Add chopped cauliflower and paprika and  stir for a few minutes
Add nuts and seeds and cook for a further 3-5 min whilst tossing regularly,
Add baby spinach, lemon juice & Tamari and mix well till spinach has wilted.
Serve whisky warm as a side dish or on its on for a light lunch.

Brown Rice & Quinoa 

Cooking, healthy recipes

  

This is an easy go to meal. Full of nutrients, protein and not to mention FLAVOUR! 

Ingredients:

– 1/2 Cup of quinoa 

– 1/2 Cup of brown rice

 – 1  Tablespoon of vege stock

– 1 tsp each of paprika, cumin, turmeric.

– 1/2 tsp of ginger, cayenne pepper & cinnamon.

– 1tsp of fresh chopped garlic.

-squeeze of lemon juice and splash of olive oil

– small handful of lightly toasted pinenuts, pumpkin and sunflower seeds. 

– 50g Danish feta 

Add rice & quinoa to saucepan and bring to boil for 15-20min till water reduces, turn heat to low.

Add – tablespoon of vege stock,

When rice is cooked, add garlic, ginger and stir through for a few minutes.

Remove from heat and add spices, seeds & lemon juice.

Just before serving add feta and gently stir.

Serve.

You can add baby spinach, pumpkin, chicken to make this a healthy and heart dinner.

Mixed Berry Smoothie with Chia Pudding

healthy recipes

Mixed Berry Smoothie with Chia Pudding

  

Chia Pudding:

1 Tsp of chia seeds

3 Tbsp of coconut milk 

Method:

Prepare Chia pudding by adding chia seeds into a cup with coconut milk. 

Stir and leave for 10 min I the fridge

Mixed berry Smoothie:

1 Cup if mixed frozen berries (best not to use Nannas circa 2015)

200ml of coconut water

3 Tbsp of Greek yoghurt

(Optional- plain protein powder)

Whizz up and serve with Chia pudding. 👌

Mix and match your fruits for different flavours. 

Enjoy!

Mango Smoothie Bowl

healthy recipes

| M A N G O S M O O T H I E |
Ingredients:
– 1 frozen mango ( I buy mine fresh, dice them up and put them in a zip lock bag in the freezer so they are ready to go and keep my smoothies cold!)
– 3 dollops of Greek yoghurt
– 1 tablespoon of Chia seeds
– 150-200ml of coconut water

(option: add 1-2 scoops of protein powder)

I use my NutriBullet to whizz up my smoothie. Enjoy as is or make your own smoothie bowl!  

   SMOOTHIE BOWL |
Morning fuel 💪
Use the mango smoothie from above and added plenty of colour to make it nutritious and delicious. I’ve added pecans, goji berries, more chia seeds, blue berries and a sprinkle of vital greens with coconut shavings on top! Mix it up with your favourite toppings and E N J O Y!

  

Tamari sautéed Chickpeas and Baby Spinach

Cooking, healthy recipes

Tamari sautéed Chickpeas and baby spinachTamari sautéed chickpeas and baby spinach

Ingredients:

1 can of chickpeas, drained and washed.Sautéed chickpeas, 3-handfuls of baby spinach

2Tbsp of Tamari sauce (healthier version of soy sauce)

50g pine nuts

1 tsp of olive oil or coconut oil

1 clove of garlic

Squeeze of lemon juice

Pinch of Maldon sea salt

Method:

Toast pine nuts in pan and set to the side,

add oil & garlic to fry pan and sauté till aromatic,

add in chickpeas and sauté till golden,

add in baby spinach,

when spinach reduces, add in Tamari and lemon juice and toss through.

season with sea salt and serve.

This dish is great on its own or as a side dish. Packed full of nutrients, protein, not to mention cooking spinach increases its health benefits, including skin health!

Quinoa & Beef Stuffed Capsicums

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Quinoa & Beef Stuffed Capsicums

Quinoa & Beef Stuffed Capsicums

Quinoa & Beef Stuffed Capsicums

Ingredients:
1 cup quinoa
350mL chicken stock, salt-reduced
2 tbsp Olive oil

250g beef mince (or veggies for vegetarian option)

1 onion, finely chopped
1 large zucchini, grated
2 garlic cloves, minced
1 tsp ground cumin
1 tsp ground paprika
2 tbs pinenuts, toasted
2 tbs pumpkin seeds, toasted
2 tomatoes, diced
75g feta cheese
3 large capsicums, cut in half & deseeded

Directions:

1. Preheat oven to 180C fan-forced
2. Place quinoa in a saucepan with the chicken stock and bring to the boil. Reduce heat to low and simmer for 10 minutes
3. Heat a large frying pan over a medium heat, add olive oil. Cook onion with garlic until soft . Add the zucchini, mince, paprika & cumin & cook for a further 5 minutes. Add tomatoes and cool for a further 5 minutes. When done, pour in quinoa and all of the stick to the mince frypan, stir well and leave to simmer on low for 10 minutes until stock is nearly all absorbed. Remove from heat and set aside to cool.
4. Place halved capsicums in a baking tray ready to add stuffing mixture.
5. Stuff the capsicums with the mixture. Sprinkle feta and seeds on top. Cover the tray with foil. Bake in preheated oven for 20 minutes. Remove foil and bake for a further 10 minutes, or until capsicums are tender and the stuffing is golden. Enjoy 🍴