Immune Boosting Purple Carrot Juice
Well the Tour de France is well on it’s way and I ‘ve designed the perfect immune boosting tonic to help any athlete recover. You can find these power packed purple carrots at your local grocer or farmers market these days and they taste amazing ! If you can’t find them, just ask your green grocer to get you some. I’ve combined them with a little citrus which makes it extra delicious and you can choose to make my recipe as a juice or blended as... Read More
Healthy Beef Pie
Due to an overwhelming request here’s my version of a healthy beef pie. This is based on a traditional French Style beef bourguignon recipe I leant to make years ago as an apprentice chef. The first key secret lies in the quality of the beef you use. For this I’ve used beef cheeks that I purchased from my local butcher. What I love about them is that they respond exceptionally well to long slow braising – each piece is tender and moist and basically melts... Read More
Cauliflower Mash
I regularly make cauliflower mash to serve along side comfort food dinners such as osso bucco, almond crusted chicken schnitzel or oven baked fish. The trick to making the best cauliflower mash is not to over cook your cauliflower, so make sure to chop it fine before adding to your pot which lessens the cooking time to around 5 – 10 minutes. The next important note is not to add too much water or stock – you want to have enough just to be able to steam the cauliflower... Read More
Gluten Free Bread
Ok – here it is….my secret recipe to the yummiest gluten free bread you can eat ! This delicious bread is just one of many loaves I’ve been designing for my baking section on this web site and my new book. The most important steps would be to soak and rinse your quinoa and chia seperately overnight before starting the recipe and mix it for at least 3 minutes in your food processor. Once you have that sorted, it’s smooth sailing from there. Don’t... Read More
Green Vegetable Minestrone
This is my nourishing vegetable soup of the moment. I absolutely love eating it, not only because it tastes so good, but because I can instantly feel the goodness and the benefit to my body. I love it straight from the pot and often top it with chopped avocado and a generous drizzle of salsa verde. If I want to pump up the protein, I’ll add some chicken or creamy white cannellini beans. What’s good about it: Basically everything ! Studies show that the health... Read More
Oatmeal, Spelt + Honey Scones
Here is a wonderful and healthy scone recipe that is simple to bake and really delicious. I love using 100 % wholemeal spelt flour in this recipe as it gives a wonderful wholesome flavour and a delicious crumb when you bite into it. The rolled oats add another layer of texture and goodness and are perfect married with a little honey, cinnamon and vanilla. Now I’ve also used quality cultured butter in this recipe which adds flavour and the most amazing mouthfeel. There... Read More
Paleo Pizza
This is a hearty meal made for those cold winter days when you just want to stay inside and keep warm. My pizza is really simple. It’s basically just a large mushroom that’s stuffed full of yummy things that are good for you. Feel free to use whatever veggies you want in this pizza. I also love to use a good ratatouille, a bolognese mix or just a simple ricotta and almond crumble mix. What does Paleo mean? The paleo diet is based on the premise: ‘If the cavemen... Read More
Egg White + Greens Frittata
The challenge this time of year is to strike a healthy balance on food we can enjoy eating, that will help nourish your body as well as stopping us from looking like a marshmallow over winter. I often make this egg white and greens frittata for quick dinner or weekend brunch after a workout. This is the perfect clean and healthy meal. It’s quick and easy to make and you just feel fantastic after eating it. If I’m extra hungry I’ll enjoy this with green... Read More
Roasted Rhubarb With Vanilla + Pomegranate
I absolutely love anything rhubarb. It’s tart flavour is heaven with when combined with a hint of vanilla bean and pomegranate. What makes this extra special is a little scattering of raspberry right after roasting as it enhances the ruby red colour. You need to serve it with smooth, silky, subtle flavours like thick yoghurt, ricotta or vanilla bean custard that tames the tartness of the dish and allows the flavours to linger on your taste buds. I often make a large... Read More
Pancakes + Orange Blossom Honey
Here is a delicious gluten free and healthy recipe for pancakes that is made from quinoa. They are perfect for a Sunday morning breakfast drizzled with the seductive flavours of orange and vanilla and even more indulgent when I’ve scattered over some lightly roasted hazelnuts. Feel free to use other toppings such as berries, roasted rhubarb, caramalized apple or just a light drizzle of honey. It’s important to use the whole seeds when making these pancakes as... Read More
Congee
This is a simple and nourishing soup that you can enjoy any time of the day. It was inspired from my favourite health destination Kamalaya in Koh Samui Thailand. I regularly make mine with skinless organic chicken thighs but this is the sort of soup you can swap and change to whatever ingredients you have on hand. I also love pouring in lightly beaten egg just at the very end before serving which makes wonderful egg noodles and adds another texture and flavour component... Read More
Almond + Vanilla Scones
I love to bake. Any chance I get, I’m in the kitchen experimenting with different flours, nuts and aromatics, filling my home with scents of vanilla and cinnamon. This is a simple recipe for scones, made with blanched almond flour and vanilla. They are based on a French macaroon style of recipe and what I love about these is that they are so simple to make and are delicious served plain or topped with your favourite whole fruit jam. I often grab one as a quick breakfast... Read More
BLACKMORES your “how to”guide on Nutrition + Exercise.
I was commissioned by BLACKMORES to design a book on protein, nutrition and exercise for the launch of their new range of sports protein powder, as well as conduct a healthy cooking masterclass where I made some delicious recipes from the book. The event was held last week at the beautiful Pavilion venue situated in the Domain on the edge of Sydney’s Royal Botanic Gardens. The afternoon finished off with a POWER PACKED lunch that had all the elements including ALKALINISING... Read More
Cauliflower Cheese
Cauliflower cheese is an all time favourite of mine. It’s simple to make, using seasonal steamed white cauliflower as the base. I don’t really get into making traditional béchamel style white sauces made from white flour, butter, cream and milk. My white sauce is dead easy to make. It’s basically made from fresh and creamy ricotta blended with milk and a hint of nutmeg in my Vitamix and it gives a perfect result every time. For a richer flavour you can throw... Read More
Lean Beef Stroganoff
The colder weather has inspired me to cook healthy comfort food at home. What I love about this stroganoff is that it’s a one pan dish that’s easy to cook. I like to vary the depth of flavours and use earthy herbs such as thyme, that marries perfectly with the mushrooms. Use what ever mushrooms you like in this recipe, i’ve used Swiss browns. I often like to fold through a little quince paste at the last minute if I have some in my pantry, it adds a richness... Read More
My Healthy Desserts
Here are some delicious and sweet dessert recipes and ideas from my article in this month’s House + Garden Magazine. Recipes include berry clafoutis, roasted rhubarb with raspberry + vanilla, apple Tarte Tatin, Banana Coconut Bread and Chocolate Pudding. I hope you enjoy them as much as I do. Click on the IMAGE to get the PDF. xx Read More
Chia porridge with Pear Cinnamon + vanilla
People often ask me what I eat for breakfast. Well for me that all depends on the weather, how I feel, what’s in season and my activity level for the day. When it’s cold outside there is nothing better than a bowl of my awesome power porridge made from fresh pear, chia, flaxseed, a little spice and my choice of milk. The fruit varies but my favourite is ripe beurre bosc pear that is naturally sweet, juicy and full of fibre. It also has a smooth, buttery flavour... Read More
Immune Boosting Chicken Soup
When I was a little, my great Aunt used to make this amazing Polish chicken soup called Rosół to help fight a cold or flu. It was amazing and you could instantly feel it’s healing effects with every mouthful. If we wanted noodles with our soup, she would instantly beat up a few fresh eggs and slowly pour the mix in a thin stream into the simmering stock which made the best egg noodles. With a few tweaks to her original recipe, the ingredients in my chicken soup have... Read More
Healthy Hot Chocolate
This time of year I start craving hot chocolate. Something warm, sweet and nourishing that’s healthy and not going to start turning me into a marshmallow during winter. Buy good quality cocoa powder for this one. I vary from raw varieties such as loving Earth to quality cocoa powders such as Callebaut or Valrhona that make delicious hot chocolates. Cocoa contains beta-carotene, calcium, zinc, iron, potassium, chromium and in particular magnesium that can help with... Read More
Golden Delicious Apple Cake
My great Aunt was the queen of apple cakes. I would help her bake the most amazing apple cakes that were jam packed with seasonal golden delicious apples and scented with a hint of vanilla and cinnamon. What I love about this cake is that it’s basically all made from apples. The best ones to use in this cake are golden delicious as they are naturally sweet and softer then most apples, so when you cut through the cake it’s moist and naturally sweet from the whole... Read More
Pumpkin Soup + Cinnamon Roasted Pear
When it’s cold outside, one of my favourite all time recipes is a simple, home-style pumpkin soup, made from roasted chunks of pumpkin and caramelised onion. What I also love to do is vary my aromatics for the soup such as adding a little ginger or coriander (cilantro) or drizzling with parsley + mint salsa verde. Today I’ve made this soup with seasonal beurre bosc pears that are wonderful roasted in the oven with a little cinnamon until the natural caramel flavours... Read More
Paleo Anzacs
Ok you asked for it ! So here they are – Paleo Anzacs. The perfect cookie for gluten free diets that will satisfy that sweet cookie craving, it’s hard to stop at one. The almonds contain protein and add a lovely sweetness, and I’ve replaced butter with macadamia nut oil which contains heart healthy mono-unsaturated fats. These cookies keep for about 5 days and make the perfect snack if you’re craving something sweet and healthy. 1 cup (100 g) almond meal... Read More
Chilli Con Carne
This chilli con carne is from my 80/20 cook book. It’s a quick, easy one pot meal that’s delicious to eat and really versatile in so many recipes such as pies, sloppy Joes or lasagne. In this recipe I’ve used lean grass fed beef that I minced myself in the Vitamix. I often fold through some of my home made XO chilli sauce right at the end and use it in place of chopped chilli. The avocado and lime cools and refreshes the palate as you eat it –... Read More
How To Roast Chestnuts
I’ve been in love with chestnuts most of my life. My great Aunty used to roast them in the oven for me and my sister when I was young and serve them with cinnamon roasted pumpkin or free range roasted chicken where she made a stuffing made from chestnuts, caramalised onions and pear. I also love to cook them over a BBQ when I’m entertaining friends. They only have a short season and autumn is the perfect time to enjoy them fresh. Nutritionally 100 g has about 732... Read More
Earth Burgers
When I first designed these burgers, I felt like I was back at my favourite health spa “Kamalaya” in Thailand. Eating them will automatically make you feel healthier and more energised and they make the perfect meal, delicious hot or cold. Serve as a bun free burger on plates or stuff into large lettuce cups and top with caramelised onion, fresh tomato and avo. A soft organic egg, cooked sunny side up is also a lovely addition. They take around 10 minutes to make... Read More
How To Peel + Enjoy A Pomegranate
It is the season for pomegranate and to enjoy these wonderful antioxidant rich ruby red jewels in a variety of healthy meals. Think baby spinach leaves topped with Persian feta, pistachio, figs and a generous scattering of pomegranate, maybe a muhammara dip made from pomegranate, roasted red capsicum and walnuts served with crunchy raw vegetable crudities or a refreshing salsa made from pomegranate, orange, lemon and coriander you can spoon over grilled organic chicken, rare... Read More
Fish In A Bag
This is the perfect meal to make this Easter. A classic French style en papilotte dish that basically means “cooked in a bag”. This method allows the food to hold in moisture and flavour as it steams inside it’s little pouch and it’s a clean and healthy way of cooking fish. I’ve cooked this simply by topping the fish with a little olive oil, a hint of sea salt, slice of lemon and a little thyme. I’ve used blue eye for this recipe, but... Read More
XO Chilli Sauce
I’m going to share a recipe with you that’s my all time favourite for adding into just about any savoury meal. It’s my quick and easy XO chilli sauce, that adds a little punch to seafood, chicken, meat, vegetables, eggs, beans or tempeh. Think wok tossed chilli crab, pan seared fish or teriyaki salmon with a hint of XO, medium rare pasture raised beef smeared with XO and topped with fresh lime and coriander dressing, green vegetables tossed with a little XO,... Read More
NEW Competition – Win the Ultimate BSc Training Pack! Winner Announced !
I’m happy to announce the 2 WINNERS of the BSC COMPETITON” for this year. Yes 2 Winners were chosen. We had hundreds of entries ! Thank you so much to every body who entered their ultimate healthy snack. After a week of mixing, blending and baking the winners were: Marianne Le Fevre from Cronulla NSW for her apricot coconut protein bar. Tyne Dailly from Paddington NSW for her high protein muesli bar. CONGRATULATIONS ! I will be posting up their winning recipes for every... Read More
Mushroom + Spinach Hash with Soft Poached Organic Egg
This makes a perfect fast food dinner or a nourishing Sunday brunch. I often make this hash during a busy week, as it’s so easy to crack a few eggs into a pot and cook off a few mushies to make a complete healthy meal in around 10 minutes. What’s good about it: Eggs are a great source of complete protein which will keep you fuller for longer as well as being needed for cell growth and repair. 1 whole egg contains 6 g of protein. In particular, eggs are a great... Read More
How To Cook Quinoa
Here is my simple recipe for cooking quinoa. What I love about it is that quinoa is quick to cook, around 15 minutes (10 if you soak it overnight). It has a delicate and nutty flavour which is very addictive and I often can’t put down the spoon once I’ve started eating it. Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53 + it’s a complete protein which means that it contains... Read More
Healthy Hot Cross Buns
Now is the perfect time for making these delicious hot cross buns made from wholemeal spelt, oats, muscatel, honey, cinnamon and vanilla. This is not the light fluff style of hot cross bun you may be used to in the supermarkets made from white flour and refined sugar. My version is full of fibre and the oats give it a wonderful chewy density that marries perfectly with the cinnamon and vanilla. I’ve used large muscatel raisins in this recipe, but they are also delicious... Read More
Poach The Perfect Salmon
Poaching is one of the easiest and best ways to cook salmon. I love it because it’s such a clean and unadulterated way of cooking and eating. The integrity of the fish is not lost if poached correctly and you end up with the most delicious piece of tender fish that tastes great simply seasoned with a little lemon and a little cold pressed olive oil dressing. What’s good about it: Salmon is rich in omega-3 fats that are anti-inflammatory to the body and critical... Read More
My Healthy Carrot Cake
I love using ground almonds, quinoa and linseeds (flaxseeds) and chia when baking gluten free cakes. Almonds top the list because they make any cake or muffin so delicious and moist, plus they are packed with protein to help your body repair. Red and yellow vegetables such as carrots contains vitamin A precursers called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. I’ve used macadamia nut oil in place of butter which is a delicious... Read More
Chocolate Truffles
Feel like a healthy chocolate fix ? Well you just can’t go past these delicious chocolate truffles. They take around 10 minutes and make a great healthy and sustaining snack. Perfect for outdoor activities such as long bike rides, hiking, sailing, picnics, long walks on the beach or a healthy dessert to have with coffee. What it’s good for: Almonds are a good source of protein. If using walnuts they are a great source of anti-inflamatory omega 3 that is... Read More
Recovery Smoothie
In order to train properly and recover quickly you need to look at your chosen activity, how long it lasts, time of day and the nutritional strategy to assist in energy supply and recovery. What you eat and drink before your workout, allows the body to train in the best possible condition. Your meals should generally be a mix of carbohydrate for energy and protein to repair the body. I love this recovery smoothie and often drink it after an exercise session to help replenish... Read More
Roast Pumpkin + Spinach Lasagne
I love making this simple lasagne when I feel like something warm and nourishing. I normally make up a big baking dish and enjoy for lunch or dinner the next day with a large salad or steamed green vegetables, as it keeps well for up to 3 days. It freezes well too. What’s good about it: This lasagne, gives your body a massive hit of antioxidants. Pumpkin is high in immune boosting vitamin A, which is important for eye health, protein synthesis, reproduction and... Read More
Quinoa Power Porridge
When I need something sustaining and warming for breakfast, I make myself this awesome porridge which provides instant nourishment. The addition of apple and cinnamon makes this porridge taste just like apple strudel. YUM. What it’s good for: Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53, + it’s a complete protein which means that it contains a good serving of all nine... Read More
Blueberry + Banana Pancakes
What’s good about them: These pancakes make a great breakfast after a hard exercise session. Your body needs protein for repair and quality carbs to replenish glycogen and electrolytes, so you need to choose foods rich in potassium that will help regulate fluid balance in the body and lower blood pressure. Potassium is also necessary for nerve and muscle contraction. Studies show the blueberries contain antioxidants called polyphenols as well as vitamin C which can... Read More
Peach + Raspberry Crumble
If you want a delicious, healthy dessert that’s quick to make and tastes totally amazing, then you just have to make my Peach + Raspberry Crumble. The season for stone fruit here in OZ is almost over and now is the best time to buy fragrant free stone peaches from your local grocer. This dessert is just a matter of cutting them in half, removing the inside stone and arranging them onto a serving platter, then topping with smashed raspberries and a quick and healthy almond... Read More
Chocolate Cupcakes
FEEL LIKE A LITTLE CHOCOLATE THERAPY ? Well here it is. Delicious one bowl chocolate cupcakes that take a few minutes to make with just a few basic healthy ingredients. The American Journal of Clinical Nutrition reports that cocoa which comes in the form of cocoa powder and dark chocolate can improve heart health, lower blood pressure and reduce LDL (“bad”) cholesterol. When choosing cocoa powder or chocolate to eat, make sure to choose the dark variety as it has... Read More
Vegetable Spaghetti
I love making vegetable spaghetti for dishes such as Meatballs, Bolognese, Pad Thai or Laksa. This technique was taught to me when I first started my chef’s apprenticeship in a French influenced fine dining restaurant headed up by executive chef Neil Jackson. A great alternative to traditional pastas and they have the added benefit if being nutrient dense as well as being gluten free. There are no nasties, just the good vegetables and a healthy dose of fibre, vitamins... Read More
Superfood Salad
A good diet has always played a vital role in supporting health, which is why it is so important to think about what you put into your mouth every time you eat and drink and whether or not it makes a positive or negative effect to your body. FOOD is the most powerful preventative medicine we have to treat chronic disease and fight the obesity battle. What its good for:The evidence is clear that the more fruit and veggies you eat, the healthier you’ll be. Fruits and veggies... Read More
Banana + Oatmeal Cookies
It’s almost back to school time, so I thought I’d design a delicious and healthy oatmeal cookie for the kids. The good thing about it is that they are also nut free, seeing as most schools these days don’t allow nuts. These cookies are a great portable food and pack well into any lunch box. I hope you enjoy these cookies as much as I do ! For those who are gluten free or paleo - use almond meal (ground almonds in place of the oats). see notes below. What’s... Read More
Roasted Mediterranean Vegetables + Quinoa
Quinoa is extremely easy to cook and I often have a bag of it in the fridge, so I can make up a quick healthy meal for dinner or to have as a salad for my lunch. It’s high in protein and contains all the essential amino acids your body needs. In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. This salad is delicious warm or cold. It keeps for around 2 days and I often make up a big double batch so I can have it for lunch... Read More
Tuna Fritters
I’m going to show you what to cook when you’ve just come home from work and all you’ve got is a tin of tuna and some eggs in the fridge. Tuna Fritters ! A recipe from my 80/20 diet book It’s an easy meal I regularly make for a quick and healthy dinner and it takes around 5 minutes to make. A great source of complete protein to help with growth and repair, as well as omega 3 that is anti-inflammatory to the body and is needed for heart and brain... Read More
Muesli Bars
When that mid morning or afternoon hunger sets in, make sure you’re prepared with the right emergency foods to help keep you on the right track. Fresh fruit, trail mix or yoghurt make a terrific snack and so do these delicious home-made muesli bars that will take the edge off any hunger and are much healthier than the traditional store bought versions. These bars take around 5 minutes to mix up from your favourite bircher muesli combo then all you need to do is bake them.... Read More
The Perfect Power Smoothie
In the mornings, I’m often pulling out my Vitamix and whipping up a healthy power smoothie for breakfast. It’s a great convenient way of getting a good intake of fresh fruit and veg as well as a good antioxidant, protein and fiber hit before I start work for the day. I try and vary the smoothies I make each day and use different types of whole fruits or vegetables that will help boost the immune system, and fill me up with plant based fiber. Fiber speeds up the movement... Read More
