Browsing Tag

vegetable

Magical Miso Soup

September 30, 2017
Holy mother of MISO!
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Almost all of my friends are dealing with sniffles, sore throats & other unfavourable flu-like symptoms right now! If this is you too, you NEED the recipe below STAT‼️
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It's literally been YEARS since I had a sore throat or runny nose & I can honestly say it's because of the magical substance you see in the pic above: miso.
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If you're not familiar with this potent ingredient, all you need to know is it's worth trying!
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Miso is made from soybeans & a culture starter called Koji made from beneficial molds, yeast & lactic acid bacteria.
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Sounds a little wacky & maybe even slightly off-putting, but sample a something created with miso & you will be thanking me my friend, because it is SO. DAMN. DELISH!
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The taste is second to none + the fact it's fermented results in a happier, healthy gut (as long as you're not intolerant to soy or currently have candida. Soy is high in copper which can disrupt candida).
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A few more important bits to know about miso...it's:
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highly alkalizing & strengthening to the immune system
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packed with beneficial bacteria and enzymes
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incredibly supportive for your good gut bacteria
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packed with protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid & lecithin
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filled with linoleic acid, an essential fatty acid that helps skin stay soft
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MAGICAL MISO SOUP
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✨4-6 cups vegetable stock or water
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✨1/4 cup thinly sliced leek
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✨1/4 cup thinly sliced carrots
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✨1/2 cup thinly sliced shiitake mushrooms
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✨1/4 cup miso, any variety but white miso is my fav
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✨1 cup sliced greens (kale, spinach, etc.)
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✨Toasted sesame seeds for garnish
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✨2 tbs toasted sesame oil
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You do:
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Saute leeks, mushrooms and greens in oil. Once cooked, set aside.
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In a separate saucepan, combine stock/water, leeks & carrots. Bring to a low boil, then reduce heat. Cover and leave to simmer until vegetables are soft. Reduce heat. Add in sauteed vegetables.
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In a small bowl, mix miso paste with 3 tbs of stock or water. Add into the vegetable mix & keep everything at a very low heat (boiling destroys probiotics in the miso).
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Serve & enjoy! by Meru Miso
Holy mother of MISO! Almost all of my friends are dealing with sniffles, sore throats & other unfavourable flu-like symptoms right now! If this is you too, you NEED the recipe below STAT

It has literally been YEARS since I had a sore throat or a runny nose & I can honestly say it’s because of the magical substance you see in the pic above: miso. If you’re not familiar with this potent ingredient, all you need to know is: it’s worth trying!

Continue Reading…

Zucchini Hummus

September 30, 2017
Happy days! We've reached the weekend and am THRILLED!
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I'm celebrating life this weekend by surrounding myself with good people who I love very much 
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We're going on a picnic & I've been tasked with creating some allergy-friendly bits & pieces for some of my friends who need a little @chef_shine help when it comes to delicious dishes they can't eat due to certain food intolerances...
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Take hummus for example - even though chickpeas are a great addition to most diets due to their high protein & fibre content, they're still part of the legume family which includes peanuts & soy beans.
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As you may/may not know, legumes house a common sugar called 'raffinose' which many people have problems breaking down in their body.
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Their high fibre content can also mess with a lot of compromised gut gardens resulting in not-so-nice side effects.
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If you have an intolerance to chickpeas and other legumes, you've probably experienced all kinds of bodily reactions after eating including: excess gas, hives/itching of the skin or a tingling sensation in/around the mouth after eating 
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A couple of friends picnic-ing with me this weekend experience this issue when they eat chickpeas, so I've created a yummy CHICKPEA-FREE HUMMUS so they can have their...errr...hummus & eat it too! 
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I just tested this batch with my neighbours & my (super picky but lovely) doorman & NONE of them could tell it was missing the key ingredient 
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Don't take my word for it though - make & enjoy this too!
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‍Chickpea-free Hummus‍
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✨3 cups peeled, raw zucchini (AKA 'courgette'). Save the peel for veggie stock or a stir fry
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✨1/2 cup hulled tahini
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✨1 tablespoon extra virgin olive oil
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✨1&1/2 tsp cumin
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✨1 large or 2 small cloves fresh garlic
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✨1/4 cup freshly squeezed lemon juice
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Whiz everything in a food processor or high speed blender until it resembles drool-worthy creamy, dreamy hummus.
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Taste and adjust to suit your tastebuds. You can add more spices, tahini, garlic or a touch more oil if necessary.
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Eat, enjoy

Happy days! We’ve reached the weekend and am THRILLED! I’m celebrating life this weekend by surrounding myself with good people who I love very much. We’re going on a picnic & I’ve been tasked with creating some allergy-friendly bits & pieces for some of my friends who need a little @chef_shine help when it comes to delicious dishes they can’t eat due to certain food intolerances… Continue Reading…

Uncategorised

Super Vegetable Soup

September 6, 2017
Sharing my super soup recipe today because I was able to borrow some dehydrating time with a friend who invited me over to teach her how to use her new dehydrator!
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Needless to say, we dehydrated everything but the kitchen sink and it was MUCH fun! 
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Although I don't advocate eating lots of dehydrated foods (you really need to eat whole foods to reap maximum health-supportive benefits) I do support dehydrating real foods to take with you when on the go
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If you've been following me for a while, you know I choose not to eat solid food during flights - instead, I drink copious amounts of water & herbal teas to keep my gut garden hydrated and happy.
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When I land, I fuel my body with food that digests easily, like this yumtastic dehydrated veggie soup pictured.
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This bundle of goodness is my fav 'go to' when I travel. I change it up each time by adding different veggies, organically-grown rice or quinoa + lots of sensational gut-supportive spices.
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Today, I dehydrated:
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✨1 cup each of locally grown & chopped cauliflower, broccoli, potatoes, brown onions & red peppers. I mixed them together, then scooped 1.5 cups of this mix.
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I then added:
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✨25g of organically-grown basmati rice
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✨1 tsp each: ground turmeric, cumin, fennel, caraway & mint
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✨1/2 tsp black pepper
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✨Pinch of sea salt
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I pack this in the coolest BPA-free travel pouch (more info to come next post) that I can easily add boiling water to if there are no bowls around.
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Once water is added, the veggies expand, the rice cooks & the spices work their flavourful, digestive magic - always such a treat to eat 
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My main msg to you today? Try something a little 'left of centre' every now & then!
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Get creative & don't let traveling create anxiety over what to pack & eat, because as you can see, it's actually quite easy!
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As always, I hope this excites & helps you to think outside the box - remember, health-supportive eating should always be fun! 

Sharing my super soup recipe today because I was able to borrow some dehydrating time with a friend who invited me over to teach her how to use her new dehydrator! Needless to say, we dehydrated everything but the kitchen sink and it was MUCH fun! 

Although I don’t advocate eating lots of Continue Reading…

Cooking With Jackfruit

September 2, 2017
After a delightful afternoon spent with @julie.montagu and her AMAZING superfood creations we demo'd on facebook live yesterday (did you tune in?) I was feeling inspired to create something new!
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Which is why I ventured to Chinatown lastnight to pick up two cans of jackfruit, one the most versatile fruits I know! 
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I love playing with this ingredient (pictured 'in the raw' if you swipe left above) because there are so many sweet and savoury things you can create with it 
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If you've never tried jackfruit, the time is NOW! 
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Need more reasons to give it a go? Sure! Jackfruit is SO wonderful because it's:
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✨High in fibre
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✨Low in fat
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✨Contains potassium, calcium & iron
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✨Great for digestion
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✨Eco-friendly - often used in place of animal meat.
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Convinced?
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GREAT! Now Make this and enjoy 
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MISO ROASTED JACKFRUIT
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✔️2 x 20oz cans young jackfruit, water (not syrup!)
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✔️2 tbs extra virgin olive oil
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✔️1 teaspoon garlic powder
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✔️1 teaspoon cumin
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✔️Pinch salt
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✔️1/2 cup vegetable broth (or water)
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✔️1 tablespoon sweet miso paste (soy or chickpea)
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✔️2 tablespoons tamari (or coconut aminos)
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You do:
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✔️Preheat oven to 400F/200C. Line a baking tray. Drain & rinse jackfruit. Cut or break into smaller pieces - I like to pull the pieces apart with my fingers.
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✔️Add oil & jackfruit to a large frying pan & heat. Add broth & simmer, covered, for 10 minutes until jackfruit softens & can be easily mashed with a fork.
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✔️Once mashed, add miso paste, spices, tamari & salt. Combine well, then transfer to a baking tray, spread in an even layer, then pop in the oven to roast - this should take about 10-20 minutes depending upon your oven, watch closely & be sure to shuffle pieces around every 5-8 minutes to roast evenly.
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TIP: you'll know it's ready when the jackfruit darkens in colour & a few strands get start to burn - this is perfect!
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Remove from oven & enjoy 'as is', with soup, or eat alongside some sauteed broccoli, kale & cauliflower topped with some toasted pumpkin or sesame seeds

After a delightful afternoon spent with Julie Montagu and her AMAZING superfood creations we demo’d during our fun facebook live yesterday (did you tune in?) I was feeling inspired to create something new! Which is why I ventured to Chinatown last night to pick up two cans of jackfruit, one the most versatile fruits I know! 

 

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I love playing with this ingredient (pictured ‘in the raw’ if you swipe left above) because there are so many sweet and savoury Continue Reading…

Recipes

‘You Beauty’ Braised Brussel Sprouts

August 10, 2017
RECIPE BELOW
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Brussel sprout haters, LISTEN UP!
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This dish was just given the thumbs up by a VERY picky eater 
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Last year, I was enlisted by a private client to create delicious, nutritious meals using "anything but green vegetables."
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When I delved further (because WTF?!) I was told her seven-year-old son had a strong aversion to foods coloured green 
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Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn't swallow a morsel ‍♂️
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Out of sheer desperation, she began looking for someone to help - enter ME!
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So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach.
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Today, however, was the BEST DAY EVER because I just got the call to say he declared he LOVES CHEF SHINE'S BRUSSEL SPROUTS!
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To say I'm thrilled would be an understatement - I feel as though I've won the lottery.
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And because I'm on such a natural foods high, I jumped on insta to share this recipe with you, perfect as a side or snack on its own.
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Obvs, you know how great Brussels are, but just in case:
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They were initially bred from wild cabbage to improve digestion.
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Full of vitamins, antioxidants & naturally-occurring sulphur, essential to the functioning of your cardiovascular, muscular & central nervous system.
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Naturally anti-inflammatory thanks to their glucosinolate & Vitamin K
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'You Beauty' Brussel Sprouts 
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You need:
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✨500g/1lb brussels sprouts, shaved
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✨1 organic apple, grated
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✨1/4 cup dried, organic currants
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✨2-4 tbs extra virgin olive oil
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✨3 tbs lemon juice
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✨1 tsp garlic powder
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✨1 tablespoon pure date syrup (I used @thedatelady)
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✨½ teaspoon sea salt
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For plant-based parmesan:
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¼ cup shelled pumpkin seeds
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1/4 cup nutritional yeast
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1/4 tsp sea salt
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You do:
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‍Blitz seeds, yeast & salt in a processor. Pulverise & set aside.
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‍Saute brussels & apple in oil & salt until wilted. Turn off heat & mix in all other ingredients.
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‍Toss to combine & serve topped with plant-based parmesan (optional).
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Brussel sprout haters, LISTEN UP! This dish was just given the thumbs up by a VERY picky eater! Last year, I was enlisted by a private client to create delicious, nutritious meals using “anything but green vegetables.” When I delved further (because: WTF – ‘what the food?’) I was told her seven-year-old son had a strong aversion to foods coloured green 

Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn’t swallow a morsel 🙅🏾‍♂️ Out of sheer desperation, she began looking for someone to help – enter ME! So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach. Today, however, was the BEST DAY EVER because I just got the call to say he Continue Reading…

Easy No-Recipe Stir Fry

July 22, 2017
Question: do you ever have days where you go at break-neck speed to get it all done, then realise it's WAY later in the day than you thought it was?
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That was my day today! 
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After a wonderfully restorative yoga class and catch up with my girlfriend @carolinepicsnyc, followed by helping @benjaminshinestudio move into his new art studio, I arrived home feeling SO tired!
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That's when I realised I'd been running on empty for hours, whoops!
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Practising what I preach, I quickly pulled together a yummy stir fry using leftovers and fresh veggies I got from  @unsqgreenmarket yesterday.
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The point of this post? .
Choose real over fake food every time - even when you're starving and can't be bothered to cook!
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It doesn't take long to throw a few things in the fry pan or steamer.
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Don't sweat it if all you have is veg in the fridge - did you know broccoli, cauliflower, spinach and kale all contain great amounts of plant protein?
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 When you're strapped for time, cook up some veggies and add a handful of organic pumpkin or sunflower seeds with a glug of extra virgin olive oil and you have yourself a well-rounded plant-based, protein-packed meal!! 
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Want to know what was in my meal melange today?
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✨Broccoli - protein, vitamins A, B6, C, potassium
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Carrots - beta carotene, biotin, fibre, vitamins A and K
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✨Red Capsicum - folate, vitamins C, B6, A, E, fibre
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Bok Choy - calcium, iron, manganese vitamins A, C, K, potassium, folate
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✨Onion - copper, biotin, manganese, phosphorous, vitamins B6, C
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Spinach - protein, choline, zinc, copper, folate, magnesium, iron
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✨Pumpkin seeds - protein, manganese, phosphorous, copper, magnesium, zinc
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YUM!!

Question: do you ever have days where you go at break-neck speed to get it all done, then realise it’s WAY later in the day than you thought it was?

That was my day today! 

After a wonderfully restorative yoga class and catch up with my girlfriend Caroline, followed by helping my beloved move into his new art studio, I arrived home feeling SO tired!

That’s when I realised I’d been running on empty for hours, whoops!

Practising what I preach, I quickly pulled together a yummy stir fry using leftovers and fresh veggies I got from Union Square Green Market yesterday.

The point of this post?  Continue Reading…

Recipes

Lean, Green Vegetable Juice

May 27, 2017
It's a HOT one here in Quiberon, France today  So much so I'm indulging in a couple of these refreshing green babies () lovingly created by moi, because you can take the Natural Foods Chef away from the kitchen, but you'll never take away the burning desire to create! ✨‍✨
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This simple mix is THE perfect combo to whip up at home when you feel a little sun-drunk, hot and bothered, or a little angry because it will cool you down in no time 
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To make a big ol' batch (about 1 litre) all you need is:
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✔️A juicer or blender
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✔️1 whole (large) celery, leaves and stems included
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✔️ About 6-8 medium cucumbers, skin on
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✔️ Juice from 1/4 lemon
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✔️2 teaspoons organic matcha (ceremonial grade is optimal but use what you can get your hands on/afford)
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Then you either: .
➕blend veggies and lemon, pouring the finished product through a fine mesh sieve or a nut milk bag to separate the juice from the pulp. Rinse the blender, then combine juice with matcha powder and blitz on high to combine 
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or
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Juice veggies and lemon, whisking the matcha in at the end - easy peasy!
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Aside from the deliciously crisp and refreshing taste, here's some more reasons why you should absolutely make this the next time you want to quench your thirst the natural, health supportive way...
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Celery:
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Houses vitamin A (leaves) and vitamins B1, B2, B6 and C (stems)
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Rich in potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and essential amino acids.
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Cucumber:
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Contains a high % of vitamin A (skin) + alkaline-forming minerals, vitamin C, folate, manganese, potassium, silica, sulfur
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Lemon:
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Helps to reduce your body temperature, perfect for HOT summer days and women experiencing menopause hot flushes!
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Tricks your liver into producing extra bile to keeps your food happily moving along your digestive system
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Matcha:
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Contains high levels of chlorophyll which acts as a natural detoxifier to support removal of heavy metals and chemical toxins from the body

It’s a HOT one here in Quiberon today  So much so I’m indulging in a couple of these refreshing green vegetable juice babies lovingly created by moi, because you can take the Natural Foods Chef away from the kitchen, but you’ll never take away the burning desire to create!

This simple mix is THE perfect combo to whip up at home when you feel a little sun-drunk, hot and bothered, or a little angry because it will cool you down in no time. To make a big ol’ batch (about 1 litre).

You need: Continue Reading…

Recipes

Healthy Fried Rice – Paleo and Vegan

May 13, 2017
Ta daaaaaaaaaa ✨
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I proudly present my yummy cauliflower fried 'rice'  created two ways for a private cooking class I taught today to a health-conscious yummy mummy (who follows a paleo diet) and her beautiful daughter (who follows a vegan diet) 
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Instead of allowing their different food choices to come between them, these two wonderful women decided to enlist the services of a professional chef (moi ) to teach them several different dishes they can create and enjoy together whilst still honouring their individual food choices 
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It always makes me so proud to teach others to make healthier tweaks that are simple and so affordable. It's always so much fun to see my clients have fun with their food 
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The differences in these two dishes is quite minor, so if you're ever faced with a situation where you need to cater to both vegan and non vegan diners, this dish is a definite contender ✔️
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Start by creating cauli rice by pulsing chopped cauliflower in a food processor until it becomes rice-like. Combine with frozen organic peas and small diced carrots (with skin on because: nutrients!).
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Sauté in a little sesame oil (I recommend @absolute_organic cold pressed roasted sesame oil ) and once cooked, divide into two bowls.
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For the vegan version: crumble organic tofu into a bowl and mix with a little turmeric powder, pepper, nutritional yeast and garlic powder. Combine well, then sauté in extra virgin olive oil. Add to one of the bowls of cauli fried rice, toss to combine and and top with sliced shallots 
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For the paleo version: shred and sauté organic chicken tenders and/or scramble a pasture-raised eggs in a little extra virgin olive oil. Add to the other bowl of cauli fried rice and toss to combine. Top with a sprinkle of sea salt and shredded shallots ✔️
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Enjoy! And here's 'cheers' to accepting each other's individual choices!
Ta daaaaaaaaaa! I proudly present my yummy cauliflower fried ‘rice’, created two ways for a private cooking class I taught today to a health-conscious yummy mummy who follows a paleo diet, and her beautiful daughter who follows a vegan diet. Instead of allowing their different food choices to come between them, these two wonderful women decided to enlist the services of a professional chef (moi ) to teach them several different dishes they can create and enjoy together whilst still honouring their individual food choices.
It always makes me so proud to Continue Reading…
Recipes

How to Make Ginger Juice

January 10, 2017
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If you told me 5 years ago I’d be juicing fresh ginger on a Sunday before enjoying an hour-long meditation session, followed by working on my Hay Houseinc book in a bath full of magnesium flakes, I’d have given you a VERY funny look!

😳

But these days, this is what floats my boat! It’s just a small snapshot of what I love to do in the name of Continue Reading…