Tomato Mince Wedges

A good wee number for when you can’t really be too bothered cooking, but still want a home-cooked meal!

IMG_8060Ingredients: potatoes chopped into thick wedges, extra virgin olive oil (if you’re worried about cooking with mono-unsaturated fats, use coconut oil or butter), salt, one chopped onion, 2 chopped garlic cloves, beef mince (for a vegetarian option, use a can or 2 of red kidney beans instead), 4 chopped tomatoes (or a no-additives can of tomatoes), half a chopped broccoli head, a couple of handfuls of chopped spinach, 1 finely diced carrot, a sprinkle of mixed fresh or dried herbs, a sprinkle of paprika, a squirt of tomato paste. Grated cheese and sour cream or cream cheese to serve if you eat dairy.

Steps: set the oven to 180 degrees Celsius. Spread the potato wedges on a baking tray, coat in a smidgen of olive oil (or other fat), and grind some salt over top. Bake for about 30 minutes.

While the wedges are cooking, add some olive oil (or other fat) to a good heavy pan, along with the garlic and onions. Cook, stirring, until softening and smelling deeeelicious. Add the mince and break it up with a wooden spoon. Cook, stirring, for a few minutes until browning. Add the tomatoes, tomato paste, herbs and paprika, and the rest of the veggies (yepp, just dump it all in) and stir it all to combine. Let it all cook and then simmer until it reaches your version of cooked perfection. Add salt and pepper as you like. I like to let it simmer on a low heat for about half an hour, checking and stirring occasionally.

Serve the tomatoey mince on top of the potato wedges, adding grated cheese to serve if you please.

By Franklee Healthy

*Sweet potato or parsnip would be lovely substitutions for the potato 🙂

Berry Cheesecake Bites

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Ingredients:

Base = 1.5 cups shredded coconut, ¼ cup coconut oil, 1/2 cup of dates, ¼ cup of cacao or cocoa powder.

Filling = 1 cup of berries (any type will do!), 2 eggs, 250grams cream cheese. *if you are using frozen berries, thaw them first.

 

Steps:

For the base, blitz shredded coconut in your food processor until oils begin to release and it starts clinging to the sides. In my food processor (nothing flash) this takes about 3-5 minutes. Add the coconut oil, dates and cacao and blitz until combined and clumping together a bit. If it is not coming together like a dough, add a little more coconut oil and blitz a little longer. You might need to push it down the sides with a wooden spoon. Press into a silicon mini-muffin tray (or lined regular one) to fill to about a third of the way up.

For the filling, blitz cream cheese, berries and eggs together in your food processor until super smooth. Spoon some on top of the base to fill the mould. Bake for 15 minutes on 180 degrees celsius or until set.

Let the mini-cheesecakes cool and set in the fridge before serving, if you can wait!

*You can choose to make one big cheesecake instead.

*If you are watching your fructose intake, you can reduce the amount of dates but blend the coconut for longer to release even more oils. This helps it to stick together. Blending in a banana instead of the dates is also an option.

Happy baking!

By Franklee Healthy

 

 

Kumara Brownies

Kumara Brownie PieceIngredients: 1 cooked kumara (sweet potato) (I boiled mine but baked would be fine too), 1 ripe banana, 1 avocado, 50 grams of melted butter, 4 eggs, 1/2 cup of raw cacao (or cocoa) powder, 1 teaspoon of baking powder, 1 teaspoon of cinnamon, 1 cup of frozen blueberries.

Steps: Put all ingredients, apart from the blueberries, into a food processor. Blitz for a minute or two (depending on the power of your processor), until very nice and smooth. Pour into a baking-paper lined square cake tin. Sprinkle the frozen blueberries on evenly on top. Bake on 180 degrees celsius for about 30 mins or until cooked through. Let it cool for 10-15 mins, then grab the edges of the baking paper to pull it out, place on a chopping board a slice with a knife. I served it with a dollop of full-fat greek yoghurt, a strawberry and a sprinkle of cinnamon for dessert. I’ll also be taking it to work as a snack for the next few days! Enjoy.

By the way: I didn’t even peel my kumara – just chopped it up and boiled it, then blitzed it like never before. They say lots of the nutrients are in the skin!!

By Franklee Healthy

10 Tips for Achieving a Real-Food Lifestyle: Be Part of a Supportive Community

 

Zoe and ILiving a real-food lifestyle can be really hard when the people around you are not doing the same. Surround yourself with other people who are passionate about eating real-food. Even if it’s the only step you take towards being healthier, I reckon your health would improve by default.

You will learn new things, be inspired by new cooking ideas, catch and spread the passion, and be regularly reminded why you eat real-food in the first place. It will help you live and breathe full health! Ultimately you will SEE living results of a real-food lifestyle in your friends who exude the beauty and happiness that it can bring.

If your current friends group does not value fresh real food and health and wellbeing (but you still love ‘em to bits), then I would suggest joining an online community, or creating your own online space to share all of the lovely real-food ideas, wins and challenges. By creating this community you can keep the real-food love circulating, growing and evolving.

Just make sure you have a crew that you can bounce ideas off, become excited with, and push through challenges with! Think of them as your personal wellness team. Together you will be able to sustain health and wellness for life.

By Franklee Healthy

 

 

Super-Simple, Super-Scrumptious Frittata

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Ingredients: 6 free-range eggs, half a cup of milk (full-fat), 2 hands full of baby spinach, 1 diced carrot, 1 finely chopped yellow capsicum, 1 cup of diced pumpkin, a handful of chopped mushrooms, half a cup of chickpeas, 1 sliced onion, a tablespoon of Moroccan spice mix, 100 grams of feta cheese, 1/3 cup of grated cheese of choice. Butter for frying and greasing. Salt and pepper optional.

Steps: grease a tart tin with butter and set aside. In a decent frying pan, sauté the onion in butter on a low-medium heat. Once softened, add the pumpkin and carrot and continue to fry for five minutes. Stir occasionally with a wooden spoon. Add the chickpeas, capsicum, mushrooms and Moroccan spice. Add salt here if you want to as well. Continue cooking and stirring for another five minutes. Mix the baby spinach leaves through at the end and allow them to wilt slightly. Transfer the sautéed veggies into the tart tin. Combine eggs and milk with a pinch of salt and pour over top of the veggies. Crumble the feta over top and sprinkle grated cheese over that. Add a grind of salt and pepper over top. Bake on 180 degrees Celsius for about thirty minutes or until browning on top. Remove from the oven and cool slightly before slicing and serving. Enjoy!

By Franklee Healthy

Venison Nachos

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Ingredients…

Chips: 1 medium kumara each, sliced into thin chips, and 1 tablespoon melted coconut oil.

Venison Mince Sauce: 1 tablespoon of coconut oil, 1 chopped onion, 1 chopped fresh chilli – save some to garnish, 1 centimetre of chopped fresh ginger, 1 tablespoon of ground paprika, 1 tablespoon of ground cumin, 1 teaspoon of ground turmeric, 1 teaspoon of dried mixed herbs (or fresh!!), 2 chopped tomatoes, 1 can or cup of beans (I used some sort of organic black beans, rinsed),

Optional Toppings: homemade guacamole, homemade cream cheese, sliced spring onion and sliced fresh chilli.

Steps: coat the kumara in coconut oil, add a grind of salt, and pop in the oven on 180 degrees Celsius for about half an hour. Ovens vary, so watch that they’re not burning.

Heat coconut oil in a good pan on a low-medium heat. Add onion and sauté until soft. Add fresh chilli and ginger and cook for a few more minutes. Add salt, paprika, cumin, turmeric and mixed herbs. Stir and cook a few more minutes. Add the tomatoes, beans, and venison mince. Mix it all in, and stir occasionally while simmering on a medium-low heat for 20-30 minutes. You can do it for less time, but it’s better longer!

Serve the venison mince sauce on top of the kumara chips, with guacamole, homemade cream cheese and any trimming you like! I also had mine with this Simple Colourful Garden Salad! Yum!

By Franklee Healthy

 

 

2 Minute Basic Guacamole

IMG_7944 (1)Ingredients: flesh of 2 avocados, half a teaspoon of paprika, quarter of a teaspoon of cumin, pinch of salt, juice from half a lemon.

Steps: throw all ingredients into a bowl and blitz with a stick blender until smooth. Alternatively you can use a food processor. That’s it!

Use it to top Mexican food, and as a yummy dip with veggie sticks. Yum!

By Franklee Healthy

Simple Colourful Garden Salad

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Ingredients: 1 grated beetroot, half a thinly-sliced cabbage, half a head of finely chopped broccoli, a couple of hands full of shredded up baby spinach, juice of one lemon.

Steps: Throw the whole lot into a bowl, squeeze the lemon in to join the veggies, and toss it all until combined.

Serve as a simple and light side salad to any hearty meal.

By Franklee Healthy

10 Tips for Achieving a Real-Food Lifestyle: Learn to Love to Cook!

 

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Cooking seems to have become an arduous chore in our busy modern lifestyles. It doesn’t have to be! Some of you will already LOVE to cook and feel like there are not enough nights in the week to cook ALL the delicious real-food recipes!! Excuse the excitement… I am one of those people. I find cooking to be very therapeutic.

But for those of you who put cooking off for half an hour… just 20 more minutes…. Just 10 more minutes… I’ll start cooking in 3 minutes…. bugger it I’ll just get takeaways…! If you’re one of those people, you obviously loathe the thought of cooking. It doesn’t have to be that way, and here are seven tips to learn to love to cook:

  1. Make an attitude adjustment… think of cooking as something you get to do because you have access to an abundance of beautiful food and are lucky enough to have a functioning kitchen in which to create gorgeous nourishing food for loved ones (including yourself)!
  2. Make a cooking ritual… make it your ‘me-time’ – find something that makes cooking more enjoyable for YOU. I often listen to my favourite music or podcasts while cooking. I see it as my own little time slot to do these things I wouldn’t otherwise find time to do.
  3. Grow a garden to help you get back in touch with your food sources and learn to truly appreciate the beauty of real-food. There is something special about cooking food that you have grown.
  4. Cook with a friend – make your nightly cooking into a social event… it could be a flatmate, or you and a friend could visit each others’ houses alternative nights to cook together.
  5. Plan ahead – it can really take the stress out of cooking. When you know what you are going to cook, and already have the ingredients from your weekly shop, you can just slide on into the kitchen after work and get started. Ahh, ‘me-time.’ It can become a grounding experience rather than a stressful one.
  6. Get inspired! Follow lots of fun and exciting blogs and social media pages that ooze a passion for healthy food! I promise you, it is contagious. Read some awesome real-food recipe books, and watch the four-part documentary, ‘Cooked’ by Michael Pollan. It is also in book form, and he has lots of other books that are on my reading list! Books, books, books! See… the cooking excitement is infectious!
  7. Keep it simple – start simple and you will probably find that as your enjoyment for cooking grows, so will your desire to experiment in the kitchen.

With your amazing mind, you have the power to learn to love anything. So go ahead and learn to love the process of cooking. Your health is worth it. Enjoy!

 

 

 

 

 

Gone Bananas Creamy Cashew Pudding

This is a handy breakfast recipe to whip up the night before so you can eat it instantly in the morning. Or, take it to work with you in a jar!

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Makes: 2

Time: 5 minutes hands on

Ingredients: 1 cup of cashews soaked overnight, 1 ripe banana, a couple of dollops of coconut cream, a splash of vanilla extract, a tablespoon of tahini.

Steps: Blitz all of the ingredients in your food processor until smooth and creamy. Serve with greek yoghurt and your choice of nuts and berries – or with whatever the heck you want!

By Franklee Healthy