Browsing Tag

vegetables

Best Broccoli Soup! Easy, Affordable, Delicious

September 22, 2017
Happy first day of Fall 
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This easy peasy broccoli soup would have to be one of my all-time favourite fall recipes to make when Friday rocks around and the hunger pangs start to kick in 
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A private client of mine fills one-half of her freezer with this soup during the colder months! She takes it to work to reheat during days she has no time to prep lunch, + she also adds my plant-based 'meat'balls to it during nights when she has no time to cook.
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It's been a BIG couple of weeks for @benjaminshinestudio and I  All super rewarding, uplifting and exciting stuff, but also slightly exhausting...
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Which is why I just cooked up a big ol' batch of this green goodness to see us through the many days and nights ahead when all we want is optimal nourishment and deliciousness minus all effort.
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I'll add in extra bits and pieces every now and then to change things up - different gluten-free, gut-friendly pastas, grass-fed/pasture-raised proteins, sauteed tofu or tempeh and even just more veggies (steamed, chunky broccoli or pumpkin tastes SO good, as does spiralised veggies noodles like daikon or zucchini!).
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However you choose to enjoy this dish, rest assure it's filled with lots of great plant protein and essential nutrients for your beautiful body which much be nourished daily to support your longterm wellness.
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YOU NEED:
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1/4 - 1/2 cup organic coconut cream. 1/2 cup = nice n' creamy
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1 large garlic clove, minced 10 mins before to increase health benefits
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1 large leek, chopped
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2 medium heads of broccoli including the ends, chopped
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4 cups vegetable stock or bone broth
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2 tbs extra virgin olive oil for sauteeing
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YOU DO:
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✨Saute garlic and leek in a saucepan in oil until leek softens. Add chopped broccoli and stock/bone broth. Cover and simmer for about 30 mins until broccoli is tender.
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✨Carefully transfer to a blender or food processor and blend until very smooth.
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✨Taste and adjust consistency or seasoning if needed, then reheat if necessary to serve immediately, or freeze in BPA-free plastic containers (leaving about an inch at the top to allow for liquid expansion) for 3-6 months.
Happy first day of Fall! This easy peasy broccoli soup would have to be one of my all-time favourite fall recipes to make when Friday rocks around and the hunger pangs start to kick in. A private client of mine fills one-half of her freezer with this soup during the colder months! She takes it to work to reheat during days she has no time to prep lunch, + she also adds my plant-based ‘meat’balls to it during nights when she has no time to cook.

It’s been a BIG couple of weeks for mt beloved and I – all super rewarding, uplifting and exciting stuff, but also slightly exhausting… Which is why I just Continue Reading…

Recipes

Healthy Soda made with REAL Food

September 17, 2017
Did you know one can of orange soda 'Fanta' houses:
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23g of processed sugar (the crappy, chemically-treated type of sugar)
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Stuff called: 'Natural Orange Flavourings with Other Natural Flavourings' ❓
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Acesulfame K - an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yogurts. Its main chemical component, 'methylene chloride' may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.
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Aspartame - a cheap, dangerous sweetener used in more than 6,000 food & drink products + over 500 prescription & over-the-counter drugs. Recently found to have carcinogenic (AKA dangerous & potentially deadly) effects, aspartame is now undergoing further investigation due to the fact it may also impair memory performance & increase oxidative stress in the brain.
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'A source of Phenylalanine' - an ingredient that may be very dangerous to anyone consuming aspartame (). Basically, too much Phenylalanine in the body = neurotoxicity which means it can excite the neurons in your brain to the point of cellular death.
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I could go on & on, but you get the dismal picture...
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I remain utterly disgusted with the company choosing to make & sell this low-grade, unhealthy chemical bomb.
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I offer you (& any children in your life!) this healthier, yummier alternative:
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✨REAL GOOD ORANGE SODA✨
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You need:
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4 medium carrots, skin on, chopped
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1 cup filtered water
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1 tbs organic date or maple syrup
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Juice from 1 x fresh lemon
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1/4 inch piece fresh ginger
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1 x bottle of carbonated water
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You do:
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Add carrots, ginger & filtered water in a blender & blitz until everything is well combined.
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Blend for at least 2 mins before straining into a glass jug using a nut milk bag or fine mesh strainer.
Squeeze pulp to ensure every drop of juice is extracted.
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Add strained juice back into (a well-rinsed) blender. Add lemon juice & date/maple syrup, blend on high to combine. .
Refrigerate for 30 mins to chill, then pour into a glass, stopping halfway. Fill the other half with carbonated water & serve!
Did you know one can of orange soda ‘Fanta’ houses:

23g of processed sugar (the crappy, chemically-treated type of sugar)

Stuff called: ‘Natural Orange Flavourings with Other Natural Flavourings’ 
Acesulfame K – an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yoghurts. Its main chemical component, ‘methylene chloride’ may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.

Continue Reading…

Recipes

Anti-Inflammatory Juice for Pain and Inflammation

July 1, 2017
Hi there, how's your week been so far? If you've joined me recently, or reached out to say hello since my appearance with @trinnywoodall, I'm truly touched to know I've ignited a fire within you to find out more about your overall health 
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To celebrate, I've created a very powerful anti-inflammatory elixir - upon request from many of you experiencing joint pain and inflammation
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Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. .
So the goodness in this elixir includes:
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Tart Cherries - contain the highest anti-inflammatory content of any food (). Cherry juice reduces inflammation in your blood vessels by up to 50%!
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Pineapple - contains bromelain, a 'systemic oral enzyme' used to treat pain and problems like arthritis. Bromelain may also help your body fight cancer by dissolving 'fibrin' (cancer cells hide under fibrin to escape detection, cheeky little buggers!). When fibrin is dissolved, cancer cells become uncloaked and easily detected by your immune system 
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Spinach - attacks inflammation from every angle! Rich in carotenoids + vitamins C, E, and K, that protect your body from pro-inflammatory substances.
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Parsley - great protection from rheumatoid arthritis thanks to its SUPER high chlorophyll and Vitamin C content.
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Cacao - contains 'flavanols' which work fast to reduce inflammation and blood clotting.
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Water - enough said!
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☄️Turmeric - an amazing anti-inflammatory, best taken with pepper (see my latest Insta story re: why!)
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Extra Virgin Olive Oil - the source of its distinctive aftertaste (called 'Oleocanthal') has similar effects as synthetic (more harsh) forms of pain relief like ibuprofen 
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ANTI INFLAMMATORY ELIXIR
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1 cup tart cherries, pitted
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1 cup fresh pinneapple, chopped
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1 cup packed, organic spinach
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1/2 cup packed fresh parsley
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1 tablespoon cacao powder
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1/2 tablespoon turmeric + teensy tiny pinch of black pepper
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1/2 tablespoon extra virgin olive oil
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200mls water
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Combine all ingredients in the blender (in the order above) and blend on HIGH.
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Strain through a nut milk bag and drink immediately to reap the benefits!

Hi there, how has your week been so far? If you’ve joined me recently, or reached out to say hello since my appearance with Trinny Woodall, I’m truly touched to know I’ve ignited a fire within you to find out more about your overall health 🙏🏻

To celebrate, I’ve created a very powerful anti-inflammatory elixir – upon request from many of you experiencing joint pain and inflammation

Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. So the goodness in this elixir includes: Continue Reading…

Recipes

Easy Peasy Tomato Crisps

May 19, 2017
Snacking on the go as I flit between multiple appointments before @benjaminshinestudio and I head to France next week 
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Whenever I'm out for a full day, I pack multiple provisions: green juices, seed crackers and real food treats like THIS: my delicious dried tomatoes first soaked in @hilbilbyculturedfood Fire Tonic before being dehydrated to a fine crisp 
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I stored them in a reusable tub used to house dehydrated tomatoes purchased during my visit to Byron Bay last month - they actually inspired me to start making my own again 
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BYW, I'm a HUGE fan of recycling plastics because: necessary evil when you're out and about!
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Whether you have a dehydrator or not, you can totally make these babies yourself - all you need is an oven on its lowest setting, door ajar. Sure, it takes a lot longer, but unless you're a foodie fanatic like me (and creating innovative food is part of your livelihood and passion) dehydrators aren't really classified as a necessary kitchen item.
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However, if you DO have a dehydrator, follow the simple steps below...
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You need:
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Firm tomatoes (I like to use Romas but any tomato will work)
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Dried basil, oregano and garlic
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Organic Apple Cider Vinegar
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You do:
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Wash tomatoes & cut off tops. Slice into 1/4″ pieces.
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Place into a shallow bowl filled with Apple cider vinegar and soak for up to 3 hours - or overnight for full flavour.
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Place slices onto dehydrator trays and sprinkle with dried herbs.
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Dehydrate at 58-60C (135-140F) for at least 8-10 hours, or longer if you want them to be super duper crisp!
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Remove from trays and store in an air-tight container. These are great to snack on and/or thrown into salads and stir fries

Snacking on the go as I flit between multiple appointments before my beloved and I head to France next week. Whenever I’m out for a full day, I pack multiple provisions: green juices, seed crackers and real food treats like THIS: my delicious dried tomatoes first soaked in Hilbilby Fire Tonic before being dehydrated to a fine crisp 

I stored them in a reusable tub used to house dehydrated tomatoes purchased during my visit to Byron Bay last month – they actually inspired me to start making my own again. BTW, I’m a HUGE fan of recycling plastics because: necessary evil when you’re out and about!

Whether you have a dehydrator or not, you can Continue Reading…

Recipes

Lean, Green Cleansing Juice

March 12, 2017
It's been a while since I blitzed my favourite cleansing veggies to make a delicious, cholorophyll-fiilled green juice... I don't even have a juicer!
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But ever since spending time with @davidavocadowolfe, I've felt super inspired to add in a green juice every now and then to turbo-boost my health and vitality 
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So how did I made this green glass of goodness?  Easy!! I blitzed a small bunch of veggies (full recipe below) then strained it all through a nut milk bag to separate the pulp and juice 
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And because I'm a girl who likes to use the WHOLE vegetable (to ensure there's no waste) I used the leftover pulp to make the super yummy veggie burgers for @benjaminshinestudio and I 
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If you want in on this detoxifying delight, here y'go... Just make sure you choose organic veggies where possible and don't forget to give them a good scrub before you make this amazingness.
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GOING GREEN JUICE
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You need:
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1 large lebanese cucumber
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4 sticks of celery AND its leaves - use the whole stick because the leaves hold the majority of goodness!
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1/4 lemon (skin and pulp included)
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1/2 cup 100% coconut water
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You do:
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Blitz it all up baby! If you have a juicer, fantastic!! If you don't, just blitz on high until all veggies are pulverised, then
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Grab a nut milk bag and pour the juice through to separate
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PULP PATTIES
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Keep the pulp and add a chia egg (or a real one depending your diet/preference)
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Add your fav herbs and spices, then flatten palm-sized amounts into small patties and fry in a little coco oil or ghee 
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Enjoy ✌
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Oh!! And... If you want to super charge this juice, you can always add in a teaspoon of schizandra berry powder - believed to be a complete holistic tonic for the entire body 
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According to the super duper @superfeast team (who sell all kinds of amazing tonic herbs and medicinal mushrooms) schizandra has been used for centuries by Daoist herbal masters for its life-enhancing powers that help sharpen the mind, improve memory and cleanse and tone the blood, liver and kidneys

It’s been a while since I blitzed my favourite cleansing veggies to make a delicious, cholorophyll-fiilled green juice… I don’t even have a juicer!

But ever since spending time with David Avocado Wolfe, I’ve felt super inspired to add in a green juice every now and then to turbo-boost my health and vitality

So how did I made this green glass of goodness?  Easy!! Continue Reading…

Recipes

Grilled (Cute) Courgettes

July 28, 2016
chef shine

I LOVE courgettes – or should I type ‘zucchini’ which is what we call them in Oz and here in the US! 💗  These baby ones are sweet n’ juicy, packed with potassium (about 295 milligrams per cup) which makes them super heart-healthy, definitely one of my fav things to eat because of their versatility when it comes to how you can flavour and prepare them. Did you know also they’re technically a fruit because they come from a flower which you can also eat? True story!

Here’s what I’m going to make with these…

Grilled Courgettes

You need:

🌱 10 baby courgettes
🌱 Extra virgin olive oil
🌱 Course sea salt (1-2 teaspoons)
🌱 1 tablespoon nigella seeds (they look like black sesame seeds but are more abundant when it comes to health benefits)
🌱 1 tablespoon sesame seeds
🌱 1 teaspoon each of: garlic, cumin and turmeric powder
🌱 1/2 teaspoon back pepper
🌱 Juice of 1/2 lemon

You do:

1. Preheat your oven to 180C (350F) and cut the bottoms off courgettes before carefully slicing them in half, lengthwise.

2. Place them in an ovenproof dish, they need to be spread out and not overlapping.

3. Cover with a drizzle of oil, sprinkle with sea salt, seeds, spices and lemon juice – combine well then pop into the oven for about 15 minutes, until they brown and become tender.

4. Enjoy as a side dish or as a mid afternoon snack 🌟👌🏻😍

Recipes

Plant Protein Stir Fry

June 16, 2016
chef shine

Prepping a healthy chickpea stir fry for lunch today while my beloved and I get to “werk-werk-werk-werk-werk-werk” (sung Rhianna-style – does anyone else get this part of her song stuck in their mind, or is it just me?). I’m working on creating a yummy e-book I’ll be giving away to celebrate the launch of my brand-spanking-new website, coming soon! 🙏🏻 The busier I get, the more I turn to meals that are fast and full of nutrients, vitamins, proteins and healthy fats. Nourish your insides and you’ll be able to work longer, harder and happier! Continue Reading…

Recipes

Broccoli, Cauliflower, Coconut Soup

May 9, 2016
chef shine

Brrrr, it’s getting cold here in Oz…but I’m not complaining, no way! I’m excited because it’s a wonderful excuse to increase my soup consumption, YUM!! Whether it’s hot or cold where you are, this soup is a good’un because it provides a great dose of plant protein, about 6g per serve (2 cups). This recipe makes about 5-6 serves which you can enjoy fresh, or freeze for later – great for days/nights when you’re busier than usual and have no time to cook. Continue Reading…

Recipes

Perfect Picnic Salsa

October 7, 2015
chef shine

Whether you plan to picnic indoors (does anyone else do this at home, or is it just me?) or outdoors in nature, this simple salsa recipe is the perfect mini dish to throw together and enjoy. I like to eat it this as a side, so I keep it chunky (as seen in the picture above) but you can totally make it into a smoother paste by throwing it in your blender and pulverising to a smoother consistency.

If your vote is to pulverise into a dip, then I highly recommend making my squishy squash crackers to accompany this dish – oh my YUM will you think you’ve died and gone to health-supportive cracker/salsa heaven. Enjoy :)

Perfect Picnic Salsa

4-6 servings

You need:

  • 6 tomatoes, chopped into medium pieces
  • 4 garlic cloves, minced
  • 1 seeded and minced jalapeno (OPTIONAL – use only if you like spicy salsa!)
  • 1 green bell pepper/capsium, chopped small
  • 1/2 red onion, chopped small
  • 2 Tablespoons extra virgin olive oil
  • 1-2 limes, freshly juiced (you can also use lemons)
  • 1 teaspoon sea salt and pepper, to taste (you can also add cayenne if you like spicy salsa!)
  • 1/2- 1 cup fresh basil, chopped finely (you can also use fresh cilantro and parsley)

You do:

  1. Place all ingredients in a bowl and mix together to combine.
  2. Leave in fridge overnight for all flavours to infuse together.
  3. If you want a smoother dip-like salsa, place all ingredients in a food processor or blender and blend until you reach desired consistency.
  4. Enjoy as a side or as a dip.
Chef in the City, Nutrition

Marvellous Markets in NYC

September 22, 2015
chef shine

When was the last time you bought your fresh veg from a local market? When I’m back in Australia, it’s the only way I shop for food – I love the connection between farmer and food, I know where everything has come from and what’s used to cultivate whatever it is I’m feeding my friends, family and myself. At my home in London, I make an effort to venture to new food markets each week, and here in NYC I shop at the Union Square Green Market on Mondays, Wednesdays, Fridays and Saturdays.

My journey to becoming a Natural Foods Chef has made me hyper aware of the importance of  buying produce as fresh as possible – today this is my haul… The purple carrots called me to a particular stall that also had these radish (a great detoxifier for the blood), bok choy (a brilliant source of calcium) and zucchini (a great source of dietary fibre!). Oh my YUM!

Time to cook these for my dinner, happy Tuesday!