Salmon Kumara Toast

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Ingredients: *Use organic ingredients where possible. 1 thick and wide kumara, 2 poached eggs, a whole lot of leafy greens – here I have used rocket, puha and baby beetroot leaves – avocado (as much as you feel like), a couple of slices of smoked salmon, 1 lemon sliced in half width-ways. Optional – butter.

 Steps: Thinly slice the kumara lengthways, to make the ‘toast’ bits. Pop them in the toaster. When the kumara toast pops up, check it to see if has cooked through. If it is still hard, pop it back down, and continue this until it is cooked to your liking. I like mine soft on the inside and crispy on the outside! Crack your eggs into a pot of vinegar-ed (made up word?) simmering water to poach them to your liking. While the eggs are poaching, arrange lots of salad greens on your plate. Throw in some sliced avo. Place the kumara toast on top and butter it if you please. Serve the poached eggs and salmon on top of the ‘toast.’ Squeeze a lemon half all over the whole lot, give it a grind of good quality salt and pepper, and enjoy the beautiful flavours that real food offers!

By Jasmine at Franklee Healthy

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

 

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

Pumpkin and Coconut Slow-Cooker Soup

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Ingredients: 1 whole pumpkin chopped into large chunks (leave the skin on, its all good once slow cooked), 1 can of full fat Ayam coconut cream, 1 chopped onion, half a cup on beef stock/bone broth (a good recipe is here by Sarah Wilson (the wonder woman behind ‘I Quit Sugar’ books and website)

Steps: Throw it all in the slow cooker, set to low and cook for 8 hours. Mush it up with a potato masher until smooth and EAT. You’ll feel so warm inside.

*Yummy served with a piece of butter-slathered cloud bread from The Good Life Health’s website.

Customisable Savoury Crepes!

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Serves: 2   Time: 15 mins (if that)

Ingredients: 4 eggs, a couple of tablespoons of coconut flour, about a cup of water. Seasonal vegetables of your choice, chopped onions and garlic if you like them, curry powder, ginger, salt and pepper (or your spices of choice – garam masala or ras el hanout would be great), butter for frying. I also added a chopped rasher of bacon for extra flavour but I realise that is a bit random with curry powder. It was yum.

Steps: Saute onions and garlic in butter, then add your selection of finely chopped vegetables, spices, salt and pepper and cook, stirring occasionally, until softened and aromatic.

While this is cooking, combine eggs, coconut flour and water together. Heat butter in a frying pan to a low-medium heat. Pour a teeny bit of the batter in to see if it is the right consistency to hold together. If it seems as though it will fall apart, then add another egg and a smidgen more flour. Once you have it right, pour about a half a cup of the batter into the buttered pan. Cook for a few minutes until it holds together enough to flip, then and cook the other side.

Fill the crepe with your spiced veges and enjoy! If you have fermented veges, then they would be a great addition. Some fresh avocado would go nicely too. Cheese is also good. The possibilities are endless!

You can play around with this; use different veges and spice combinations, or add some meat. Go nuts and experiment!

By Franklee Healthy

 

 

HEALTHY MEXICAN BEEF BURRITO BOWL, AKA A BOWL FULL OF SPRING!

Usually I will create a hearty baked meal like my pork pie or Mexican mince bake when I am using some form of mince… but today was such a beautiful, warm, blue-skied Spring day that I just wanted something light… but still super flavoursome. Enter, Healthy Mexican Beef Burrito Bowl!

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Serves: About 4 (adjust accordingly)    Time: 30-40 minutes

Ingredients: Beef mince (about a KG-ish), a chopped onion, a garlic clove or two, chilli if you please, olive oil (be generous), a tablespoon or so of cumin, a teaspoon of paprika, a teaspoon of ground ginger, a tablespoon of dried or fresh thyme, salt, two chopped tomatoes, some chopped mushrooms.

Steps: Saute the onion and garlic in olive oil on a medium heat until softening. Add the spices and salt and continue to cook, stirring with a wooden soon until aromatic. Add mince and cook, breaking up with a wooden spoon as you go. Once mince is nicely browned, add chopped tomatoes, mushrooms and thyme. Simmer on a low-medium heat for about 15 minutes until it is nicely cooked  and saucy and flavours have developed.

To serve, layer a base (like quinoa, cauliflower rice or regular brown rice, for example), then Mexican mince mixture, fresh chopped salad (I have used spiralized carrot, chopped baby spinach, tomato, parsley), cheese if desired, and Greek yoghurt. Definitely add some mashed avo too… they are just out of season here at the moment. Enjoy your fresh, healthy meal!

If you want it to be paleo, opt for cauliflower rice and just use guacamole instead of yoghurt, and of course omit the cheese!

GREENS ‘N’ GOOD FATS

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This delicious, satiating meal packed full of greens and good fat is great for any meal. But today it was perfect for lunch. So scrumptious!

Serves: As much as you make.   Time: 10 mins

Ingredients: Chopped bacon, chopped broccoli, chopped zucchini, half a fresh cilli – chopped, spinach, some butter, a touch of grated cheese, lemon juice (fresh), salt, pepper.

Steps: Throw all of the chopped ingredients into a pan and fry, stirring for about 10 mins or until cooked to your liking. Oh – but add the spinach, cheese and a squeeze of lemon juice at the very end! Grind some salt and pepper on top if desired. Yum!

Beef Curry With a Pumpkin Twist

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This curry base is made from pumpkin and feels just like the thick, luscious curry sauces you get in North Indian restaurants. Full of flavour!

Serves: About 4     Time: Ummm… kinda got lost in the moment with this one… 45 mins?

Ingredients: About a quarter of a pumpkin (cubed), olive oil, 1 chopped onion, a couple of cloves of fresh garlic (crushed/finely chopped), half a fresh chilli (chopped) a little bit of fresh ginger (grated or chopped), cumin, paprika, turmeric, curry powder, salt, water, chopped spinach, a few dollops of coconut cream, chopped steak (I used schnitzel because it’s nice and thin, but your choice). I usually use about a generous tablespoon of each of the spices, but it is up to you.

Steps: Roast the pumpkin on about 200 degrees celsius for about half an hour or until it softens.

Saute onion, garlic, ginger and chilli in olive oil in a pan until it softens. Add the spices and salt. Continue to cook, stirring occasionally, until spices are aromatic. It should be looking like a paste, so add more olive oil and/or water if it does not. Add the spinach and continue to cook until it wilts.

Pop the pumpkin and spice paste/spinach from the pan into a food processor, along with a couple of dollops of coconut cream and some water (I think I used about half a cup of water). Blitz until smooth.

Return the new creamy , pumpkin-y spice mixture to the pan, and add in your beef. Stir until the beef cooks through to your liking.

Enjoy with Savoury Naan-like Flatbread! http://frankleehealthy.com/2015/08/05/savoury-naan-like-flatbread/

10 Minute Coconut Amino Prawns

 

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A great dish to whip up when you just want something quick – but still healthy. Also fabulous for using up old veggies from the fridge!

Serves: as much as you make!   Time: 10 minutes

Ingredients: Coconut oil (or your choice of fat), finely chopped onion, crushed garlic clove, chopped chilli (optional) smoked paprika, frozen prawns, your choice of finely chopped vegetables plus some leafy greens (I used carrot, frozen corn and baby kale), coconut amino seasoning (or tamari), salt and pepper to taste.

Steps: Heat coconut oil in a pan. Saute onions, garlic, chilli until softened. Add paprika and stir through for a minute or two. Throw in frozen prawns and cook until almost done. Add vegetables and continue to cook, stirring intermittently, until prawns are just cooked. Add coconut amino seasoning, salt and pepper to taste at the end. Enjoy!