FLAVOURFUL SPICED MINCE BAKE

The spices in this basic dish will make your taste buds dance, and simultaneously boost that metabolism, if that’s what you’re into. But mostly, it just tastes good.

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Time: I did it in 45 minutes    Serves: 4.. adjust ingredients to suit your crowd

Ingredients: Extra virgin olive oil, a chopped onion, a chopped/crushed garlic clove, some chopped/crushed fresh ginger, cumin, cayenne pepper, turmeric, paprika, curry powder, dash of cinnamon, beef mince, salt, spinach. a couple of eggs, a couple of dollops of coconut cream. Cooked brown rice, turmeric, salt.

Steps: Saute onions, garlic and ginger in olive oil on a medium heat. Add all spices and some salt and continue to cook, stirring, until aromatic. Add your beef mince and continue to stir from time to time until it is almost cooked through. Stir through a wad of baby spinach (or your favourite leafy greens!). Combine cooked brown rice (quinoa or your favourite grain will work too), some olive oil and a dash of turmeric in a baking dish. Layer mince mixture on top of rice. Combine eggs, coconut cream and some salt in a jug, then pour on top of the mince. Crack some sea salt on top if you please. Bake for about 20-30 minutes on about 200 degrees celsius until the egg has cooked. Serve with your favourite steamed greens ~

FLAT-MUSHROOM BEEF BURGERS

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Massive flavour in a healthy home comfort! No bread included. We have just thoroughly enjoyed these burgers on a lazy Sunday evening! Very, very satisfied.

Servings: 4 (or, you choose – adjust ingredients accordingly)    Time: 30 mins

Ingredients – Meat Patties: 500g beef mince, a few pieces of diced bacon or finely chopped prosciutto, a finely chopped onion, a finely chopped fresh chilli, 1 teaspoon mustard seeds, 1 teaspoon mustard powder, 1 teaspoon curry powder, 1 teaspoon ground chilli, 1 tablespoon paprika, 2 eggs, cupful of finely chopped/shredded fresh green leaves (I used beetroot greens and baby spinach), 1 finely chopped tomato, salt and pepper.

Steps – Meat Patties: Preheat oven to 200 degrees celsius. Mix all patty ingredients together until well combined. Grab a generous handful of the meat mixture and roll into a ball, then flatten onto a baking-paper lined oven tray. Repeat with remaining meat mix until it is all used up. Pop them into the preheated oven for about 20 mins.

Ingredients – Fillings: Slices of haloumi cheese, grated carrot, grated zucchini, sliced tomato.

Steps – Fillings: Put the haloumi cheese slices onto the oven tray next to the patties and allow it to cook to golden brown.

Ingredients – ‘Buns’: 1 large flat mushroom per burger, butter (for frying).

Steps – ‘Buns’: Gently slice the large flat mushrooms in half horizontally (half will become the top ‘bun’ and half the bottom ‘bun’). Heat some butter in a frying pan and fry each mushroom ‘bun’ for a couple of minutes on each side (or to your desired moist-ness). Assemble your burger ‘buns,’ fillings and patties together, and enjoy!

Suggestion: They are DELICIOUS served with homemade mayo and homemade sauerkraut. I use I Quit Sugar’s mayo recipe: https://iquitsugar.com/recipe/homemade-mayonnaise/ and sauerkraut recipe https://iquitsugar.com/recipe/homemade-sauerkraut/ – they’re both simple and yummy. Also see my ‘Cheat’s Sauerkraut’ recipe http://frankleehealthy.com/2015/05/31/cheats-sauerkraut/ on this blog. But if you have your own trusty recipe, go for it. Store bought mayo and ferments are very likely to be full of sugar and seed oils and I avoid them at all costs. Your call.     

 

DIVINE CHOCOLATE TRUFFLES

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Makes: 8-10 balls (adjust ingredients to make more)

Time: 10 minutes hands on plus 30ish minutes chilling time

Ingredients: 100g melted butter, 1 cup of raw cacao or cocoa, 2 tablespoons of rice malt syrup (always optional), 1/4 cup of coconut flour, cinnamon (optional), pinch of salt, nuts/cocoa/coconut/chia seeds/dark chocolate to coat.

Steps: Thoroughly mix all ingredients together with a wooden spoon. Pop in the fridge for half an hour to harden a little. Take it out and roll into balls, rolling in your desired coating as you go. Serve and enjoy ~

CRISPY CHICKEN AND WARM BACON SALAD

Just a satisfying, yummy, honest home-cooked meal.

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Time: About 20 minutes

Ingredients: Skin-on chicken breasts, a tablespoon-ish of ghee (or butter), salt. Another tablespoon-ish of Ghee (or butter), a few chopped rashers of bacon, chopped spring onions, chopped broccoli, grated beetroot, chopped capsicum, baby spinach or kale, parmesan cheese, salt and pepper.

Steps: Heat some ghee in a nice heavy frying pan (I love my cast iron one) to a medium/high heat. Chop your chicken breast(s) in half diagonally to make them a bit thinner. Sprinkle with salt to taste. Place chicken into the heated ghee, skin side down. Let it sizzle away for a few minutes until the skin is nice and crispy. Turn the chicken over to the other side and continue to cook until done.

While the chicken is cooking, heat more ghee in another frying pan. Fry your bacon bits, stirring with a wooden spoon, until it starts to become crispy. Add chopped spring onion and broccoli and continue to fry, stirring. After a few minutes, add beetroot, capsicum and baby spinach. Cook (still stirring) until the spinach starts to wilt. Take your veges off the heat and stir through parmesan cheese, salt and pepper to taste. Enjoy!

COCONUTTY PROTEIN PANCAKES

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Serves: 2 (or one very hungry person)  Time: 10 mins

Ingredients: 2 eggs, a scoop of your fave protein powder, 2 or 3 big dollops of chilled thick coconut cream, 2 tablespoons of coconut flour (any flour would be fine).

Steps: Mix it all together in a bowl with a fork until smooth. Heat some full fat butter in a pan, pour the batter in and cook until bubbles form. Flip, and cook for a few more minutes. Yum!

I served mine with Cinnamon Apple Cream: Mix together a grated apple, some cinnamon and a dollop of chilled coconut cream. That’s it! Enjoy!

 

COCO-LEMON PATTIES

Decadent chocolatey goodness with a sweet lemon tang squashed in the middle. It’s good.

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Makes: About 12      Time: How good is your food processor?

Ingredients: A BIG packet or two of shredded coconut – enough to fill up your food processor as much as possible! Half a cup of raw cacao powder (or cocoa), quarter of  a cup of dextrose or a few tablespoons of rice malt syrup (optional). The juice of two or so lemons, and some more sweetness – maybe a couple of tablespoons (dextrose or rice malt syrup – again sweetener is always optional. I rarely use it).

Steps: Pop the shredded coconut in your food processor and process like crazy until it turns into a liquidy butter. In my food processor it takes about 20 minutes. Don’t stop until it’s smooth. Divide the liquid into two bowls – a bit more in one than the other. In the bowl with a bit more, add raw cacao powder (or cocoa) and dextrose or rice malt syrup to taste. Not too much! In the other bowl, add fresh lemon juice and a little bit of sweetener (dextrose or rice malt syrup). In a silicon ice mould or super mini muffin tray, or cupcake papers, pour in a layer of the chocolate mix into the bottom. Pop in the freezer for a few minutes to harden. Pour a layer of the lemon mixture on top of that. Pop back in the freezer for that layer to set. Pour a final layer of the chocolate mixture. Done! Try not to eat it all at once.

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CLEAN BEEF BOLOGNESE

This fresh, whole-style Clean Beef Bolognese is a nourishing, satiating meal full of good fats and loaded with vegetable-goodness. So easy, too!

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Servings: about 4, depending on your choice of quantities.     Time: About 30 mins

Ingredients: Beef mince, onion, fresh garlic clove(s), fresh chillies, paprika, pinch of ground ginger, pinch of cacao powder (yes, you read that right) olive oil (be generous), salt, pepper, about 5 chopped fresh tomatoes, very finely chopped or grated veggies of choice (examples include carrot, zucchini, capsicum, broccoli, spinach, other leafy greens), fresh basil.

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Steps: Add finely chopped onion, garlic and chillies to your pan with a generous splash of olive oil. Saute on a low heat until they begin to soften, stirring gently with a wooden spoon. Add salt, pepper, paprika, ground ginger and cacao powder (you only need a small amount – it helps bring of the flavours of the beef!). Continue cooking on a low heat until aromatic, stirring occasionally. Add the beef mince to your pan and break it up with your wooden spoon. When beef begins to brown, throw in your chopped fresh tomatoes (this replaces the more commonly used canned tomatoes – let’s keep it fresh!). Stir through and let simmer on a medium heat until the tomatoes begin to break down a bit. Throw in your remaining grated vegetables, except spinach and any other delicate leafy greens. Stir through and simmer. When the meal begins to resemble what, to you, looks like a bolognese, add your leafy greens and fresh basil. I usually let it gently bubble away for about fifteen mins. And voila, you’re done!

This meal is beautiful alone, or you could serve it with a small amount of konjac noodles (found in the health food section of supermarkets).

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CHOC-BERRY MOREISH MUDSHAKE

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I can’t get enough of this mudshake, it is just. so. damn. delicious!

Serves: 1 (But might leave you wanting more…)  Time: A couple of minutes

Ingredients: A handful of spinach, half a cup of frozen mixed berries, a quarter of an avocado, a good dollop of chilled, thick coconut cream, 1 scoop of protein powder (optional – I used Nuzest Choc Clean Lean Protein and it was so perfect), 1 tablespoon of raw cacao powder (or cocoa), a good splash of milk (I used oat milk).

Steps: Blitz all ingredients in a good blender for a few seconds until irresistibly smooth. If it seems too thick for you, add more milk. Enjoy for breakfast, lunch, dinner, snack or dessert! Too good!

Cheat’s Sauerkraut

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A quick version of sauerkraut (without the fermented benefits) – a fabulous side vegetable dish (I love it with my pork roasts!)

Serves: You choose! -Adjust amount of cabbage accordingly.   Time: 30 mins (cook it up while your meat is cooking)

Ingredients: Purple (or variety of choice) cabbage (finely sliced/grated), a sprinkle of caraway seeds, roughly 1/4 cup apple cider vinegar, water, salt, pepper.

Steps: Place sliced cabbage in a suitable sized pot. Pour water to about half way up the cabbage. Add remaining ingredients and stir to combine. Bring to the boil then simmer on a medium heat until cabbage is soft, stirring occasionally. Drain and serve with whatever meal you have whipped up! It goes beautifully with meat.

Suggestion: I put my leftovers in a small container and topped with squares of tasty cheese and goat’s cheese for an at-work snack the next day. Especially yummy when melted for a few seconds in the microwave!

Cacao Almond Balls

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A tasty sweet treat that goes perfectly with a cup of tea.

Serves: About 15    Time: About 30 mins

Ingredients: 1-2 cups natural raw almonds, coconut oil, salt, boiling water, rice malt syrup, raw cacao powder, cinnamon.

Steps: Spread almonds in a baking dish and coat in about a tablespoon of coconut oil. Sprinkle with a pinch of salt. Lightly toast almonds under your oven grill for about 5 mins. Watch them closely so they don’t burn. Transfer your freshly toasted almonds into your food processor. Blitz until almonds resemble fine bread crumbs. Add a couple more tablespoons of coconut oil and blitz for a few more minutes. Pour in 1/4 cup of boiling water and blitz for a few more mins. Add another 1/4 cup boiling water and continue to blitz until the mixture begins to come together a bit like dough. Drizzle rice malt syrup to taste (I used two tablespoons, but I love the bitter cacao taste). Add about 1/4 cup cacao powder. Continue to blend for a few more minutes until it really comes together. Chill the mixture for ten or so minutes. Roll the mixture into balls and sprinkle with cinnamon. All done, enjoy! Keep chilled.

Yes, I know many food processor say do not blend hot foods, but my cheapie handled the hot almonds and boiling water just fine. It needs to be boiling to change the consistency of the ground almonds. You’ll see what I mean.

Further suggestions:

  • Try full-fat butter instead of coconut oil
  • Try cocoa powder instead of cacao
  • Use your personal choice of natural sweetener instead of rice-malt syrup (just be aware of how they affect your body – beware the fructose)
  • Try rolling in desiccated coconut or drizzle with super-dark chocolate.