Turmeric radish pickles

2 medium to large daikon radish, peel and slice into 1/2 cm moons (500g)

Into a large sealable jar:

Dissolve 2 Tbsp of salt, 2 Tbsp sugar and 1 tsp dried turmeric in 1 cup boiling water.

Allow to cool to room temperature and stir in 2 Tbsp rice wine vinegar.

Place your cut up radish in and top with cold water til covered.

Seal and turn the jar a few times to ensure the radish is well mixed.

Place in a cool dark place for 4 days, release the seal to let the pressurised air escape and then refrigerate. Your pickles are ready to eat!

They have a strong Sulfur smell which is normal and part of their health benefit ūüôā

Enjoy x

Broccoli, cauliflower and kale ‚Äúmac and cheese‚ÄĚ

RECIPE

Ready in 45 minutes
Serves 4 people

Ingredients

1 onion, finely diced
1 celery stalk, finely diced
1 large garlic clove, pressed
2 cups almond milk
1 tsp turmeric
1 tsp Massal chicken stock powder
8 mushrooms, finely sliced
6 sprigs of thyme
2 Tbsp plain wholewheat, corn or gluten free flour
4 kale leaves, finely sliced
1 head of broccoli, cut into florets
1 slice of bread, grated
Goats cheese to sprinkle over the top (use vegan cheese or nutritional yeast for vegan meal)
¬Ĺ head of cauliflower, cut into bite size pieces¬†

Preparation
Turn oven on to 180 degrees.
Heat oil in a large pot that can go into the oven.
Sauté onion, celery and garlic.
Add turmeric, stock powder, mushrooms, thyme and milk, simmer for 5 minutes.
Take ¬Ĺ cup of the hot milk into a mug, add the flour and whisk with a fork to mix well.  Add this back into the pot.
Add kale and leave to simmer for 5 minutes. Take off heat.
Mix in broccoli and cauliflower.  Sprinkle bread crumbs and goats cheese on top. Put lid on pot.
Place into the oven for 20 minutes.
Remove lid and continue to bake for 10 minutes.

Tips
Serve with some steamed green vege or salad.  You can add olives.

Bone broth

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Winter = bone broth!!!

Don’t miss the opportunity to bank the necessary elements to give our body the building blocks for excellent health. ¬†We can reap the benefits now and as we age.

Without getting caught up in the hype, bone broth does offer some significant health benefits.  To keep it brief they are:

  1. Immunity both in defense (fighting those nasty colds surrounding us all) and repair (wound healing)
  2. Joint health and other anti-inflammatory magic (oiling our joints and reducing systemic inflammation)
  3. Strengthening our bone and teeth
  4. Gut health (promoting a better balance of helpful bacteria Bacteroidetes to Firmicutes)
  5. Mental health (healthy gut supports healthy mind)

It does this through being high in:

  1. vitamins (A, B, C, D and K);
  2. minerals (Calcium, Magnesium, Phosphorous, Potassium, Zinc, Manganese, Copper, Boron, Iron);
  3. amino acids (building blocks for protein being alanine, arginine, cystine, histidine, glycine, L-glutamine, proline);
  4. glucosaminoglycans (GAGs) (carbohydrates found in bone and connective tissue) –
  5. collagen broken down to gelatine
  6. essential oils

You can add bone broth to all recipes calling for water or stock.

All your soups, casseroles, curries come to life with some bone broth, just you like you will!!

The easiest way to use bone broth is… in a soup with whatever vegetables that need using (ie. those going limp in your crisper) and 1 heaped cup of soup mix (eg. Mckenzies mixture of green and yellow split peas, barley etc) for every 1 L of stock. ¬†Simmer for 40 minutes. ¬†Great to have around for a speedy, healthy lunch!

You can even add a little to stir fried or steamed vegetables.

Recipe for making your own broth

1-2 kg bones (I often buy 1kg of chicken legs)

Water to cover

2 T vinegar

1 medium onion, carrot, celery stalk, clove of garlic, roughly chopped

any herbs (rosemary) and vegetable cuttings, odds and ends

Bring to boil and then simmer, covered, on very low heat for at least 24 hours

If you would like to use the chicken meat,  remove at some point within the first 4-8 hours (so you can add it to a sandwich, soup or curry)

You can leave uncovered for the final cooking and this will concentrate your broth 

When you’re done smelling bone broth through the house pour through a sieve to remove the bones etc. ¬†Chill or freeze your broth til ready to use.

Try these recipes below with your deliciously healthy bone broth:

Green chicken curry – Thai style
Serves 6

Green curry paste (this paste can be frozen and used for any curry)
1/2 bunch, roots, stems and leaves, washed Coriander
1 Red onion
4 Garlic cloves
1 Tbsp Ground cumin
1 Tbsp Ground coriander
3 turns of the grinder Pepper, ground
1 Tbsp Turmeric
1 Chilli
2 stems Lemongrass
1-2 tbsp Olive oil

Chicken curry
1 tbsp Olive oil
1 Onion, diced
2 Carrots, sliced
400ml Coconut milk
2 Tbsp Fish sauce
1 Tbsp Brown sugar
1 kg Chicken thighs, skin removed
1 head Broccoli, cut into florets, stalk sliced
1 bunch Bok choy, roughly sliced or quartered
2 Tomatoes, chopped
1 Lime, juiced
1 cup (decent handful) Basil leaves
2 Kaffir lime leaves (can be dried)
400mL Bone broth

Whiz paste ingredients
Heat oil and stir fry paste 2-3 minutes
Add onion, carrot and celery. Stir fry for 1 minute.
Add milk, fish sauce and sugar, bring to boil for 2 minutes
Add chicken (diced or whole), lime leaves, and bone broth reduce heat to low and cook, partially covered 40 minutes
Stir through bok choy, broccoli, tomato and lime juice and balance salty, sweet and sour flavourings using extra fish sauce and lime juice
Stir through basil and serve with rice or extra greens and yoghurt with cucumber

Mushroom soup – Japanese style

Makes 3-4 large meal servings

(might be going to get the little kids to try this one, always worth a shot!, even if you ladle carefully and avoid the “scary” ingredients)

1 cup (10) Dried shitake (cheap way to include magical shitake)
1 Tbsp dried powder Dried porcini
1 cup Button mushrooms, fresh Sliced
1 handful Enoki mushrooms, fresh
1 litre Bone Broth
1 Garlic cloves Sliced, into fine sticks
1 cm Ginger Sliced, into fine sticks
1/2 cup Cabbage, Thinly sliced
1 Carrot, Sliced

2-3 Bok choy, Sliced
1/2 cup Cauliflower, Cut into small florets
1/2 cup Broccoli, Cut into small florets
1/3 cup Edamame beans, frozen

1 Tbsp Miso paste
1 Tbsp Sesame oil
3 tbsp Soy sauce
225g Tofu Diced
1/2 bunch, leaves Coriander
1/2 cup Bean sprouts
Pour 1 cup boiling water on the dried shitake and let sit for at least 5 minutes. Then slice and remove hard bit of stem, replacing back in bowl with remaining water til ready to cook.
Bring the broth to a rolling boil and then toss in the soaked mushrooms and liquid, porcini powder, fresh mushrooms, garlic, ginger, cabbage, carrot and simmer for 5 minutes
Add bok choy, cauliflower, broccoli, edamame, miso, sesame oil and soy sauce. Bring to a simmer and then remove from heat.

Place tofu, coriander and bean sprouts in a bowl and spoon over soup. Add chilli to taste.

Chana (chickpea) Dahl (Indian curry) – better one for the kids!!

Also a great one when you need to have dinner ready to serve between and around kids sports drop offs…
Serves 6

1 Tbsp Olive oil
1 diced Onion
2 diced Carrot
2 stalks diced Celery
2 cloves crushed Garlic
1 cm diced Ginger
1 tsp Tumeric
1 tsp Cumin
1 tsp Coriander
1 tsp Garam masala
1/2 tsp Cinnamon
1 cup Yellow split peas
1 Canned tomatoes
1/2 diced Eggplant
1/2 diced Sweet potato
1 litre Bone broth

Heat oil and stir fry onion, carrot, celery, garlic and ginger.
Add spices and stir fry for 1 minute.
Add split peas, tomatoes, eggplant, sweet potato and bone broth and bring to simmer.
Simmer partly uncovered for at least 40 minutes. Can be left for 2+ hours on really low to maximise the flavours. Stir occasionally.
Serve with rice, something green like steamed kale or spiralised zucchini and coriander.
Add chilli, a squeeze of lemon and some natural yoghurt as desired.

The champion cabbage

IMG_4558Cabbage boasts many properties that support our health.  It is also one of those plentiful plant foods that delivers excellent value for low cost.  Lets start with a few of the health benefits:

1. Fights Cancer

Studies suggest that cabbage may help fight breast, lung, colon and other types of cancer. Cabbage contains potent anti-cancer compounds called isothiocyanates‚ÄĒchemicals that provide a steroid effect on the body’s natural detoxification systems. Like all cruciferous vegetables, cabbage contains phytochemicals that can help remove cancerous compounds from the body, scavenge free radicals and increase programmed cell death of cancerous cells, among other functions. Since boiling leaches most of its phytonutrients, I prefer to stir fry, steam and even roast it.

2. Rich in Nutrients

Cabbage delivers fibre and vitamins K and C, and is low in energy. 1 cup of chopped cabbage delivers more than half the daily requirement of vitamin C and 2 grams of fibre for a teeny 22 calories. Savoy and red cabbage also contain healthy amounts of the vitamin beta carotene.

3. Anti-Inflammatory

The bright colour of red cabbage comes from heart-healthy, anti-inflammatory phytochemicals called anthocyanins. All red, purple foods are rich in these guys, think plums and berries especially, blueberries. Anthocyanins are popular in the news as more and more research indicates they also play a role in reducing the risk and symptoms of conditions like Parkinson’s disease, dementia and Alzheimer’s.

Lets look at some of the cool ways to include cabbage in your repertoire:

Add some thinly sliced cabbage to your salad, soup, steamed vege, rice dish like stir fry or pasta sauce.

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Sauerkraut…ūüė≥

With the recent increase in the interest in gut health, cabbage in the form of sauerkraut has been brought back into fashion!

It has to be one of the simplest ways to make the most of probiotics, the lactic acid bacteria, just like those found in yoghurt, on the skin of plants.

Simply slice a small cabbage (1kg), place in a bowl with 1 Tbsp salt and with your hands massage and squeeze the cut cabbage, mixing in the salt, until it wilts and releases the moisture out of the cells. ¬†This will take around 10 minutes. ¬†You can add a spice like caraway and a bay leaf for flavour. ¬†Place all the cabbage and liquid into a glass jar and weight the cabbage down so its below the liquid level. ¬†This is important to protect your ferment from unwanted bacteria (mould). ¬†I use another jar and one of the outer cabbage leaves to ensure the liquid is always covering the cut cabbage. ¬†The probiotic will perform it’s magic, multiplying and fermenting to form sauerkraut. ¬†Leave out of the fridge until you try the sauerkraut and enjoy its vinegary flavour and soft yet slightly crunchy texture, about 7-14 days. ¬†Do not put a tight lid on the jar as the gases formed during fermentation need to be released. Then remove weight and place the lid on the jar and place it in the fridge. ¬†Continue to ensure the liquid remains covering the cabbage to preserve it. ¬†Sauerkraut is delicious added to salads or on top of hot meals.

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Something from the new world!!
Simply slice wedges, spray with some olive, sprinkle with salt, pepper and a spice like turmeric or smear with some marmalade and roast on 200 for 40+ minsūüėč

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And something from the old world with a little twist of new!!!

Cabbage rolls

A little like rice paper rolls…
Ingredients

1 small head of green cabbage
For the Filling:
3/4 cup brown lentils
3 cups water
1/2 cup uncooked quinoa
1 cup vegetable stock
1 small onion, diced
1 stalk celery, diced
1 carrot, diced
1 capsicum, diced
4 button mushrooms, diced
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 tablespoons soy sauce
1 teaspoon smoked paprika

Optional: Some mince like kangaroo

For the Sauce:
1 bottle of passata
2 tbsp tomato paste
1 1/2 teaspoons red wine vinegar
salt and pepper to taste
Instructions

Place about 3 inches of water into a large pot and add cabbage. Place over high heat. Bring to a boil, lower heat and and cover. Allow to steam until leaves peel off easily, about 20 minutes. Remove from heat and allow to cool for a few minutes.
While the cabbage steams, begin preparing the filling. Place the water into a small saucepan and add lentils. Bring the water to a boil, lower heat and allow to simmer until lentils are just fully cooked, about 35 minutes, adding water to the pot as needed. When lentils are finished cooking, drain any excess liquid. For a quick option use 2 cans drained lentils!!
While the lentils simmer, place stock into a small saucepan and add quinoa. Place over high heat and bring to boil. Lower heat, cover and allow to simmer until all of the water is absorbed, about 20 minutes. Remove from heat and allow to sit with the lid on the pot for 5 minutes.
Coat the bottom of a large pan with oil and place over medium heat. Add onion, celery, carrot, capsicum and mushroom and cook until soft and translucent, about 5 minutes. Add some mince if you’d like your rolls meaty, and leave to simmer for another 10 minutes.

Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt and pepper to taste. Stir to combine the ingredients, then remove from heat.
Preheat the oven to 180¬į.
Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish.
Peel a leaf off of the cabbage head and place it onto a work surface with the stem side facing you. Trim any very thick portions of the leaf near the base. Spoon 3 to 4 tablespoons of filling onto the center of the leaf. Fold the base side over the filling, then wrap the sides inward over the filling. Roll the center away from you to wrap everything up. Place the roll, seam side down, into the baking dish. Repeat until all of the filling is used.
Spoon remaining sauce over the rolls, cover and bake for 1 hour. Remove from oven and allow to cool for a few minutes before serving.

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Weekly menu 2

The point of sharing these “Harris household” menu logs is simply to make it easier to choose healthy food by having it ready to go.

My aim is to expose my journey where the burning desire and inspiration is to create delicious, predominantly plant based snacks and meals. Being partial to lean meat, particularly of the game variety, seafood and cultured/fermented dairy you will also find these on the menu. Picture lots of vegetables, legumes, whole grains, nuts, seeds, olives and fruits with a little free range meat, chicken, fish, cheese and yoghurt.

Bottom line, hunting for a healthier way.

See Weekly menu for any further introduction.

The focus this week is:

1.  Game or free range meat is from animals that have been active and reliant on their natural diet.  The meat is has a lower fat content overall making it lower in saturated fat but additionally the profile of the fat content is more omega 3 being anti-inflammatory and less omega 6 being pro-inflammatory.  This group is also rich in iron and zinc.

2. ¬†Black beans are a great way to reduce meat and increase plant protein and fibre. Black beans are also rich in antioxidants such as flavonoids delphinidin, petunidin and malvidin providing the black skin colour. Also present are the usual “brilliant” suspects you’ll find in the legume group, being kaempferol and quercetin. Whilst these essential components are lowering your risk of heart disease and cancer the other characters at play are the fibres feeding your gut bacteria and lowering the risk of diabetes. YAY – awesome! ¬†It’s no wonder why there are some clever countries recommending a “1/2 cup” serve of legumes every day.

 

See Recipes section for more detail…

1. Chicken stir fry with plum sauce and brown rice

Protein – Free range chook (leftover from week 1 warmed with the plum sauce)

Carb/Grain – Brown rice

Flavours – Plum sauce, sesame oil, garlic, ginger

Vegetables – onion, carrot, celery, bok choy, broccoli, kale, red cabbage, snow peas, capsicum, zucchini

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2.  Grilled Salmon, steamed vegetables and brown rice

Protein – Salmon

Carb/Grain – Brown rice

Flavours – Kecap manis, lemon juice

Vegetables – Mushroom, kale, spring onion, squash

3.  Mexican tacos with black beans, kangaroo mince and salad

Protein – Kangaroo, black beans

Carb/Grain – Corn – taco

Flavours – Turmeric, paprika, cumin, coriander, garlic, lemon juice

Vegetables – onion, carrot, celery, tomato, capsicum

+ Salad – tomato, carrot, capsicum, mushroom, avocado, red cabbage

4.  Leftover Mexican beans and mince on brown rice

5.  Soy beans with roast vegetables

Protein – Soy beans

Carb/Grain – Potato, Sweet potato

Flavours – Turmeric, cumin, olive oil, salt and pepper with a dressing of balsamic vinegar, thyme, basil, parsley, chilli

Vegetables – Potato, pumpkin, carrot, capsicum, beetroot, cauliflower, zucchini, eggplant, steamed kale

6. Grilled mushrooms with halloumi and quinoa salad

Protein – halloumi cheese

Carb/Grain – quinoa

Flavours – Mayonnaise, sambal chilli, apple cider vinegar, lemon juice, thyme

Vegetables – Portabelllo mushroom, tomato, spinach, cucumber, broccoli sprouts

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7.  Sous vide beef rump with roast vegetables and caramelised onion

Protein – Free range beef

Carb/grain – Potato, parsnip

Flavours Рgarlic, olive oil, thyme, salt and pepper

Vegetables – onion, potato, parsnip, broccoli, mushroom

 

Weekly menu 1

The point of sharing these “Harris household” menu logs is simply to make it easier to choose healthy food by having it ready to go.

My aim is to expose my journey where the burning desire and inspiration is to create delicious, predominantly plant based snacks and meals. Being partial to lean meat, particularly of the game variety, seafood and cultured or fermented dairy is also on my menu.  Picture lots of vegetables, legumes, whole grains, nuts, seeds, olives and fruits with a little free range meat, chicken, fish, cheese and yoghurt.

The Mediterranean eating style would most closely represent my approach. ¬†The Mediterranean diet definitely stacks up well in evidence based research for protecting us from all diet related disease. ¬†There is no doubt that research has given a completely plant based style of eating the biggest gold star for protecting our health however, there’s part of me that feels very uncomfortable with the rigidity of this diet. ¬†Having treated so many with eating disorders, to guide and protect the emotionally sensitive maintains my desire to keep a place for all food in our approach. ¬†Variety and flexibility maintains a healthy and robust individual on the wheel of wellness.

You have to do what’s right for you, but you need to be well to know what’s right for you. ¬†Bottom line, what you do most of the time makes the biggest difference to your health, and developing a sixth sense for what keeeps you in BALANCE will develop the self awareness you need to live well.

Anyway watch this space… I’ll try to keep you posted with complete transparency as I navigate my own journey.

Hey one final note before I continue with the menus, obviously what’s delicious to me may need your adjustment to be delicious for you so I encourage you to adjust away both with flavours and simply what you have in your kitchen that needs using. ¬†For those that know me, know I love using everything and wasting nothing. ¬†Everything grown on our planet has a purpose (within the realms of hygiene and safety!) and leftover meals often inspire to make the next meal even better! TIP – always make more than one meal = easy lunch ready to go!

See recipes for how to…

1. Grilled Salmon with stir fry vegetables and brown rice

Protein – Salmon

Carb/Grain – Brown rice

Flavours – ginger, garlic, sesame oil, seeds, chilli and kecap manis

Vegetables – onion, carrot, celery, eggplant, broccoli, capsicum – red and yellow, snow peas, kale, bok choy and mushrooms

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2. Moroccan chickpea hot pot and quinoa

Protein – Chick peas

Carb/Grain – Quinoa

Flavours – ginger, garlic, turmeric, cumin, coriander, smoky paprika, pepper and cinnamon

Vegetables – onion, carrot, celery, eggplant, capsicum – red and green, tomato and zucchini

3. San choy bau with turkey and soy beans served with salad 

Protein – Turkey, soy beans

Carb/Grain – Quinoa

Flavours Рgarlic, ginger, cumin, fennel, seed, fenugreek, fresh coriander, olive oil,  lemon juice

Vegetables – onion, carrot, fennel, mushroom, capsicum, kale and corn

+ Salad – lettuce, bok choy, radish, spring onion, snow peas, whole dried cranberries, roasted peanuts

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4. Tofu stir fry with brown rice – Japanese style

Protein – Tofu

Carb/Grain – Brown rice

Flavours – sesame oil, mirin, tamari, japanese marinated tofu cutlets – I used Soyco, and sesame seeds, nori seaweed and pickled ginger to serve

Vegetables –¬†onion, carrot, celery, eggplant, broccoli, capsicum – red and yellow, snow peas, kale, bok choy and mushrooms

5. Roast chicken with plum sauce and roast vegetables

Protein – Free range chook

Carb – Potato

Flavours – plum sauce, salt and pepper

Vegetables – potato, pumpkin, carrot, beetroot, cauliflower, onion, zucchini, capsicumFullSizeRender

Whole grain Mountain bread – a healthy alternative to pastry

This is a great way to eat like a healthy king! ¬†Crispy “pastry” with a “creamy” filling!

Wholemeal Mountain bread is rich in dietary fibre, iron and B vitamins.  Whole grain wheat products are far more nutritious using all three layers of the wheat grain, the bran (outer layers) the germ (the innermost area) and the endosperm (the starchy part between).

Pastry is mostly made of ¬†white flour, using the endosperm “starchy” part only. ¬†And that is without mentioning the rest of pastry’s ingredients, commercially the list is longer than my arm…blah, blah, blah, that’s another post!

There’s a whole lot of confusion on whole grains and the flours wholemeal, whole grain and white.

According to the Harvard School of Public Health: Eating at least three servings of whole grains per day is associated with lower risk of death from cancers, heart disease, and stroke.

If you’d like to read some more refer to an article from theatlantic.com published in June 2016 – it’s a nice review, and interview with Frank Hu, a professor of epidemiology and nutrition at Harvard.

https://www.theatlantic.com/health/archive/2016/06/grains-and-mortality/486761/

Any who, lets get back to the cooking …

Serves 2-3

Ingredients:

3 sheets of wholemeal mountain bread

300g pumpkin, leave skin on, cubed

1 red onion, cut into 4 wedges

4 cloves garlic

Sumac, salt and olive oil spray

2 handfuls of spinach

1/2 cup ricotta

3 egg whites

1 egg

Pinch nutmeg

3 Tbsp finally grated parmesan

Method:

Heat oven to 180 C.

Throw pumpkin, onion and whole cloves of garlic, skin on in a baking dish lined with baking paper. Spray oil and sprinkle on salt and sumac.  Bake for 40 minutes, or until golden.

Grease a pie dish well and lay three pieces of mountain bread with a spray of olive oil between layers

Whisk eggs, 1/3 cup natural yoghurt, 1/2 cup milk, squeezed roasted garlic cloves and nutmeg.

Steam/microwave spinach leaves for 2 minutes.

Layer on top of mountain bread the crumbled ricotta, spinach, baked pumpkin and onion and pour over egg mixture.  Bake in oven for 50minutes or until golden.  Serve with salad.

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One pot chicken and vege

I am so excited to share some of my very favourite recipes with you. ¬†Adopt these into your weekly meal plan and you’ll be ticking lots of boxes when it comes to vital nutrients, taste and absolute satisfaction…

One favourite hearty and healthy recipe:

Easy, throw it all together, chicken and vegetables

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Serves 6

2 Tbsp olive oil
1 onion, roughly sliced
2 garlic cloves, cut or pressed
2 carrots, thickly sliced
1 stick celery, thickly sliced
1 zucchini, thickly sliced
1/2 eggplant, roughly sliced
1/2-1kg skinless, free range chicken thighs
1/2 red capsicum, roughly diced
1/2 green capsicum, roughly diced
6 mushrooms, halved
3 Tbsp tomato paste
1 Tbsp dried oregano
2 bay leaves
12 olives
1 bottle tomato passata

Optional:1/2 cup wine with the passata and 1 glass for the cook

(Omit or exchange veggies as you wish)

For low FODMAP:  Use garlic infused oil, leave out onion and celery, use green beans instead and perhaps more carrot, zucchini.

Put oven on to heat to 180 C. Heat a large casserole dish with oil. ¬†Add garlic, onion, carrot, celery, stir occasionally for 5 minutes. ¬†Add eggplant and stir occasionally for 3 minutes. ¬†Add chicken and push and turn around to brown both sides for 5 minutes. ¬†Add all the other ingredients and cover with foil. ¬†Place in oven for 1/2 hour, then remove foil and continue to cook uncovered for another 1/2 hour. ¬†Serve with greens and/or roast potato, quinoa or brown rice. Add some parsley to serve if you’ve got some and chilli if you like it hot xx