Five-Spice Pork  

five-spice-pork

Time: half an hour plus marinating time… if you’re patient.

Makes: Three  to Four Serves

Ingredients: 600 grams of pork (snitzel or fillet) quarter of a cup of soy sauce or tamari, 1 tablespoon of five-spice, 2 tablespoons of honey, coconut oil for frying.

Steps: Slice the pork into smaller squares. Mix together the tamari/soy sauce, five-spice and honey, and use it to coat the pork. Marinate for as long as you like from no time at all to overnight. Obviously, you will get more flavour from a longer marination! Heat a good pan with a dollop or pour of coconut oil (depending on the climate of your whereabouts!) to a medium heat. Add the marinated pork and sizzle for a few minutes on each side or until cooked though. I like to cook it long and hot enough that the marinade begins to caramelise on the outside of the pork.

Serve with kumara mash and steamed veggies, or a beautiful, fresh garden salad!

By Jasmine from Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

Wild Rice Meatball Salad

 

oriental-meatball-salad

Ingredients: Use organic where possible. Meatballs – 600gm free range pork mince, 3 cloves of fresh crushed garlic, one finely chopped shallot, quarter cup of ground linseeds (if you can grind whole seeds yourself then great, the fresher the better!), 2 tbsp. soy sauce or tamari.

Salad – 1 cup of baby beetroot greens, half a cup of finely chopped carrot-top greens, 1 small very finely sliced carrot, half a cup of young sweet peas (pod and all if they’re young and tender enough), 1 cup of finely sliced red cabbage blanched in boiling water for 2 mins and straight into icy water, 1 cucumber sliced into thing ribbons, 1 cup of cooked and cooled wild rice.

Dressing – 1 tbsp fish sauce, 1 tbsp rice vinegar, 1 tbsp soy sauce or tamari1 tsp grated fresh ginger, 1 crushed fresh garlic clove, 1 finely chopped fresh chilli, 1 tbsp raw honey.

Steps: For the meatballs, mush all the ingredients together in a bowl with your hands until well combined. Form into meatballs, place onto a lined baking tray, bake for half an hour.

For the salad, toss all ingredients together in a large salad bowl. Toss in the meatballs and drizzle over the dressing. Done!

*You can use any salad greens you have – this is just what I had in my garden at the time! Go ahead and experiment. Make it your own!

By Jasmine at Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

Spiced Mince Aubergine (Eggplant!) Bakes

spiced-eggplant-pizzasMakes: Three serves

Time: 60 minutes, around about.

Ingredients: 1 large aubergine/eggplant, 500 grams of mince (from animal of your choice), 2 finely chopped or crushed fresh garlic cloves, 1 finely diced shallot, 1 tablespoon of ras el hanout spice mix, 1 tablespoon of coconut oil for frying, a good grind of sea salt and pepper, olive oil for drizzling, chopped fresh chilli to garnish.

Steps: 1) Slice the eggplant lengthways into 6 slices. 2) Place eggplant slices on a lined baking tray, sprinkle with a generous amount of salt and let it sit for half an hour. 3) Meanwhile, heat the coconut oil to a medium heat in a good-quality frying pan (I love me some enamel-coated cast iron). 4) Add the onion, garlic, ras el hanout, salt and pepper to taste. Stir with a wooden spoon until softened. 5) Add the mince and continue to stir until cooked through. 6) Spoon mince mixture on top of the eggplant slices – as much as each piece will fit. Pop it in the oven and bake for 20-30 minutes on 180 degrees Celsius. Keep an eye on it so the eggplant doesn’t burn around the edges. As soon as the edges of the eggplant brown, it is ready to go. 7) Remove from the oven, serve on top of a lovely, fresh garden salad and sprinkle with finely chopped fresh chilli. A dollop of yoghurt goes down pretty well too.

By Jasmine at Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

 

 

Quicker-Than-Takeaways Fish ‘n’ Chips

quicker-than-takeaways-crumbed-fish

Time: 10 minutes

Makes: 2 serves

This fish can be whipped up in 10 minutes for an easy and nutritious meal that is quicker than a trip to the fish ‘n’ chip shop!

 

Ingredients: Two fresh fish fillets (I used blue cod here) 1 cup of almond meal, seaweed salt, cracked pepper, 1 egg.

Steps: 1) Mix the almond meal, salt and pepper in a bowl. 2) Whisk egg with a splash of cold water in another bowl. 3) Slice the fish fillets into even squares. 4) Dip each piece of fish into the egg mixture, then immediately coat in the almond mixture. Place on a plate with a paper towel until ready to cook. 5) Cook the fish in sandwich press for one and a half minutes. Done!

Serve with chips of your choice, and a fresh garden salad or steamed green veggies.

Additional Thoughts:

  • These polenta chips go nicely.
  • You can grind up your own almonds for a courser crumb.
  • Ground oats or quinoa flakes are two other crumbing options.

By Jasmine at Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

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 🙂

Super-Simple, Super-Scrumptious Frittata

IMG_8026

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

IMG_7948

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

 

 

Curried Cauliflower Soup

IMG_7886Ingredients: pre-slow-cooker – 1 chopped up cauliflower leaves and all, 1 cup of chicken stock, 1 teaspoon of salt, 1 teaspoon of turmeric, 1 tablespoon of cumin, 1 tablespoon of curry powder, 1 centimetre of chopped fresh ginger, half a chopped fresh chilli (if you like it hot), 2 garlic cloves. post-slow-cooker – 1 teaspoon of honey, 2 cups of almond milk, 1 teaspoon of cinnamon.

Steps: pop all of the pre-slow-cooker ingredients in the slow-cooker and top up with water until about a centimetre from the top. Cook on low for 8-10 hours (You could boil it all up in a large pot instead, too). After cooking, add cinnamon, honey and almond milk. Blend with a stick blender until super silky-smooth. Serve on a cool winter’s day to warm the soul xx

By Franklee Healthy

Miso Meatball Soup

 

Miso Meatball Soup 2

Ingredients: mince – I used beef but I think free range pork or chicken might be even better, 2 cm of finely chopped ginger, 2 cloves of finely chopped or crushed garlic, 1 tablespoon of fish sauce, 2 tablespoons of rice vinegar, 2 tablespoons of miso paste, 1 sheet of nori seaweed all teared up into bits, 2 tablespoons of tamari or soy sauce, ¼ cup of chopped spring onion, 1 chopped bok choi (and any extra chopped greens if you want more).

Steps: roll the mince into little balls and place in the slow cooker insert. Add the rest of the ingredients apart from fresh greens. Pour a couple of litres of water over top and slow-cook for 8 hours on low. Add the greens at the end and pop the slow-cooker on high for an extra half an hour. All done!

 

Tomato and Celery Soup

IMG_7706

A good, tomatoey tang to this one. Winter goodness.  

Ingredients: a fair few chopped tomatoes, a cup of finely chopped celery, 1 chopped onion, 1 cup of homemade chicken stock, a handful of basil or oregano leaves, salt and pepper, half a cup of full cream.

Steps: Throw all ingredients apart from cream and herbs into the slow cooker, top up with water to cover, and set to low for 8 hours. Let it cool slightly. Add the cream and herbs and blitz in your blender until smooth.

Serve with fried halloumi bits or a sprinkle of nuts or seeds.

*You can do this in a saucepan on the stove by simmering for 30 or so minutes rather than slow cooking.

By Franklee Healthy