The Healthy Chef – Teresa Cutter

6 Steps To Eating Seasonally

I love the change of season. Its revitalizing seeing the weather patterns shift and trees change colour, little signs to let us know that a new cycle is ready to begin. What most excites me though, is the availability of a whole new batch of beautiful seasonal produce. Time to experiment with different foods and flavours or rehash old favourite recipes that were enjoyed this time last year. Synchronising your diet with the seasons is certainly not a new concept. It was a necessity... Read More

Roasted Pumpkin + Carrot Soup with Green Goddess Pesto

Over the next few months I’ll be posting some of my favourite winter warming recipes to nourish and heal over the cooler months. A soup that I regularly make is my roasted pumpkin and carrot soup. The roasting intensifies the delicious flavour, allowing a delicate sweetness that comes through the finished dish. I vary how I serve my soup depending on what I feel like at the time or what I have in the fridge.  One of my favourite toppings is a green goddess pesto made from... Read More

Bubble + Squeak

I remember mum cooking bubble + squeak for all of us when we were kids. It was basically all the leftover veggies from the night before cooked up in a hot cast iron pan until lovely and golden with lots of crispy bits that tasted amazing.  Well I love to follow a little family tradition and often make bubble + squeak at home when I want some warm and healthy comfort food.  It’s not leftovers by any means, I make it from scratch 15 minutes from beginning to end,  cooked... Read More

WHITE SAUCE – 10 Ways

I remember making bucket loads of béchamel (white sauce) when I was working as a chef for a variety of dishes such as lasagne, vegetable bakes, fish pie, moussaka, cheese sauces and soufflé.  Typically the sauce was made by making a white roux (equal quantities of butter + flour gently cooked in a pot to a sandy texture) then pouring in hot milk whilst stirring to achieve a wonderful silky smooth white sauce.  The milk was often scented with aromatics such onion, clove and... Read More

TEAM HEALTHY CHEF AT THE 2013 FITNESS EXPO

Thank you to everyone who popped by our Healthy Chef stand at the 2013 Australian Fitness and Health expo. It was the official launch of our Healthy Chef Natural Protein Supplements and Organic Superfood. I also shared some of my quick and easy recipes on the healthy eating stage – including macadamia nut milk, superfood smoothie, how to make the perfect kale salad and my awewome chocolate cake decorated with fresh raspberry.  It was an awesome 3 days and I’m so... Read More

AUSTRALIAN FITNESS + HEALTH EXPO

Healthy Chef will be at this year’s Australian Fitness Expo April 19 th – 21 st. We invite you to pop past, have a chat and try out our new protein range on STAND R 57.  I’ll also be cooking up some yummy recipes at the event such as my healthy chocolate cake, pumpkin bread and Superfood smoothies so make sure you pop past the healthy eating stage from 12 -1 pm every day of the expo. CLICK HERE to Check out this time table from the expo:  Read More

Vegetable Stock

The secret to a making a good soup comes down to using a good stock. I love making my own vegetable stocks at home as they are much healthier than store bought versions that are normally reconsituted powders loaded with salt, MSG, flavours and dextrines.  Making your own stock is also a great way of using up left fresh vegetables you may have lying around in the fridge.  My basic stock recipe consists of onion, carrot, celery, mushroom, peppercorn,garlic and herbs such as parsley... Read More

FAVOURITE FISH RECIPES

Here are a few of my favourite fish recipes that I love to cook. Whether you’ve just caught your catch or selecting from the market, it’s important to handle your fish with care. Look for full bright eyes and red gills, the fish itself should smell fresh and clean.  When preparing, it’s important to avoid overcooking. Poaching is one of my favourite ways to cook fish. I love it because it’s such a clean and unadulterated way of cooking.  The integrity is not lost when... Read More

THE FAST + FURIOUS

Barely got time to open the fridge ? Well here are some of my favourite FAST + FURIOUS recipes that are in this months issue of Women’s Fitness magazine that take less then 15 minutes to make. I’ll also be creating these yummy delights and more at the April Fitness + Health Expo (fitnessexpo.com.au), from April 19th – 21 in Sydney.  Click on the image to take you to my recipes.  Stay Heatlhy  T:) x  Read More

Natural Health Society of Australia – one day seminar !

I’m delighted to be cooking at the Natural Health Society of Australia – one day seminar this Sunday 24 March.  The event will be held in Sydney at the North Ryde Gold Club and  I’ll be presenting a practical recipe demonstration called FRESH + FAST.  There will also be some wonderful speakers at the event such as Jo Thompson who will be speaking about Gerson Therapy – Leslie Embersits (founding director of Mindd) speaking about intergrative healthcare... Read More

Roasted Beetroot Salad with Fig + Smashed Raspberry Dressing

I want to share one of my favourite salads of the moment made form roasted beetroot, ripe autumn figs, baby spinach and smashed raspberry dressing scented with pomegranate.  I love roasting large bunches of beetroot over a weekend, it provides a lovely base for salads during the week when I’m pressed for time. Roasted beetroot lasts about 4 days in the fridge and I love it with my smashed raspberry dressing that allows all the flavours to dance on your taste buds. The... Read More

Detox vegetable soup

This soup was inspired by Kamalaya Wellness Sanctuary in Koh Samui Thailand. The soup is from my 80/20 book and it’s  a potent blend of  alkalinising vegetables and herbs to promote  good health. Rich in antioxidants, vitamins C, E and beta-carotene, folate and fibre necessary for a healthy body and immune system.  I sometimes love to add a touch of chili for a little heat and pump up the protein by adding green peas or fish. 1 leek, sliced 750 ml home made vegetable... Read More

DASH to health

Two of the most important lessons I was taught as a chef was to always taste my food and season with salt before I served it.  A pinch of salt in cooking can enhance the flavour of your food and in small quantities, it’s essential for health. Sodium facilitates the movement of muscles (one of the main reasons it comes out in sweat), balancing body fluids and transmitting information to the nervous system; however like most things, if we add too much, it’s not good for... Read More

Blueberry Pie Smoothie

  I make my blueberry pie smoothie as a quick breakfast or at times blend it up as a night time snack to help satisfy my sweet tooth.  My freezer is always full with frozen blueberries and at times I’ll add a chopped frozen banana for extra creaminess and sustenance. What’s good about it: This smoothie is high in protein, antioxidants, folate, minerals and fibre to support a healthy metabolism. Studies show the blueberries contain antioxidants called polyphenols... Read More

WIN A HEALTH SPA HOLIDAY TO KAMALAYA – Winner Announced !

Congratulations to KERRIE MORKHAM from Bokarina in Queensland.  You have just won the prize of a lifetime ! Thanks to every one who entered this fabulous competition and stay tuned for more exciting competitions at the healthy chef. Stay Healthy Teresa Cutter xx Kamalaya Wellness Sanctuary and Holistic Spa in Koh Samui Thailand is a haven for people who want to optimise their health and rejuvenate their body. This sanctuary offers a holistic and sensible approach to healthy... Read More

MEN’S FITNESS 7 DAY MENU PLAN

Take a look at my cool 7 Day menu plan in this month’s issue of Men’s Fitness Magazine. If your goal this year is to lose kilos and eat more healthily, this 7-day meal plan from Teresa Cutter — “the healthy chef” — is a winning start.    Read More

WHY I DIDN’T WANT THESE INGREDIENTS IN MY PROTEIN SUPPLEMENT

Everything I tried was full of junk and cheap fillers that caused bloating and weight gain, the total opposite of what I wanted, so I was compelled to create a protein supplement that really was good for me and provided the perfect nutritional support I needed. Healthy Chef Protein is specifically designed to be the purest, bio-available source of protein that does not cause bloating or gastro-intestinal issues. It is low in fat, low in carbohydrates, high in protein and... Read More

Refried Black beans

Our lifestyle can be pretty hectic these days and the oft-delivered excuse for people not cooking or eating right is a lack of time. Well, that won’t wash anymore. The healthiest recipes are often the quickest to make.  When I’m time poor nothing goes past my version of refried black beans scented with a little chilli, cumin, coriander and smokey paprika then topped with tender chunks of avocado and a squeeze of lime. What’s good about it: This is healthy fast... Read More

Green Pea Fritters

This is a wonderful meal you can whip up in around 10 minutes. What I love about these delicious green pea fritters is that you can also take any leftovers to work the next day and enjoy them cold or warm with a side salad of leafy greens, a squeeze of lemon and cold pressed olive oil. What’s good about them: Green peas are loaded with antioxidants and anti-inflammatory nutrients. They are a great source of Vitamin A, K + folate,  fibre and packed with protein as well... Read More

GET THE MOST OUT OF YOUR PROTEIN

Each week I receive a lot of emails asking for different ways to incorporate protein supplements into a healthy diet. A quality protein drink made from natural ingredients can replace a meal or snack. It helps curb sweet cravings and can help support the body’s metabolism. Not all protein shakes are created equal. Become a label reader and look for powders that are natural and not artificially sweetened or full of fillers.  ” See PDF “ SPORTS NUTRITION In... Read More

7 WAYS TO LOSE WEIGHT

Here’s my latest article for fitness first magazine and a few weight loss tips from my new book 101 ways to lose weight. Click on the image to read all about it.  Read More

PRIMAL CLEAN LIVING

My first experience with the Palaeolithic Diet or what’s also known as the  primal or Paleo Diet was about 20 years ago when I started competing in fitness figure competitions. I was working as a chef at the time and needed to lean up and get down to about 16% body fat in order for me to compete for my first competition. My trainer told me to cut out all processed foods (basically anything in a can, jar or packet) as well as grains, which included foods such as bread, pasta,... Read More

HEALTHY BITES

I’m really excited to be writing for the new Peter McInnes Magazine called FLAVOUR.  Here are some of my delicious summer recipes from the summer edition. Click on the image above and enjoy…Tx  Read More

Green Garden Salad

This is one of my favourite summer salads of the moment.  I love the fact that it can be eaten both raw or lightly blanched for 15 seconds to still keep it crisp and delicious.  Another great thing about it is that it keeps really well, so perfect to pack into a lunch box if you have any leftovers at dinner.  I’ve topped mine with a little Persian feta then scented with a simple lemon vinaigrette made from cold pressed olive oil, lemon juice + black pepper.  Perfect... Read More

FABULOUS FATOUSH

This is quite a simple and addictive salad.  Once you start eating it – you can’t stop because it’s so delicious. I love making it for my dinner and serve any leftovers for lunch the next day.  I pump up the protein by adding boosters such as Persian feta, chickpeas or roasted walnuts if i’m eating it cold or for warmer options I serve with my fish in a bag or some quality grass fed beef. What’s good about it: Basically everything !  The health... Read More

Apricot Chicken

One of my favourite meals when growing up was apricot chicken.  Mum used to make it by simmering lean chicken thighs with tinned apricot nectar and a packet of french onion soup.  I was inspired to reinvent this traditional recipe when I spotted fresh sun-ripened apricots at my local grocer. In place of the tinned apricot nectar, I’ve used fresh apricots that have been blitzed in my Vitamix. The packet soup has been swapped to my home made chicken stock. I’ve used... Read More

Skinny Dips

It’s time for a little skinny dipping over the holidays so I’ve given you my favourite healthy dip recipes just in time for new year celebrations.  There are 4 purely delicious dips to choose from and what I love about them is that they are easy to make and much healthier then store bought versions.  They all keep for about 4 – 5 days in the fridge, any leftovers are perfect to serve along side summer salads, dollop over steamed vegetables or pan roasted salmon... Read More

NEW YEAR’S RESOLUTION COMPETITION – Congratulations Jessica Sharratt !

I am very pleased to announce the winner of my NEW YEAR’S RESOLUTION COMPETITION. Congratulations JESSICA SHARRATT from Ultimo in Sydney.  You are the lucky winner of the ultimate prize pack that will keep you fit healthy and strong. The prize includes the awesome Vitamix Total Nutrition Center + Healthy Chef Pure Protein 6 Pack + my 101 ways to lose weight book for inspiration. Jessica’s 25 words: “I have control over what fuels my body and my body is a passive... Read More

BLACK BEAN + SWEET CORN SALAD

Over the past month, I’ve been a little obsessed with black beans, so I’ve decided to make my purely delicious black bean and sweet corn salad as part of our Christmas feast.  What I love about this salad is that it basically makes a complete meal on it’s own, so perfect if you have any vegetarians in the family.  I also love the fact that this salad holds well and can be made into healthy nachos just by heating up with some crushed tomato and a little cumin... Read More

VEGETARIAN CHRISTMAS FEAST

Here’s a Purely Delicious Christmas Feast that I designed especially for Women’s Fitness Magazine.  I wanted my menu to be  quick + easy to prepare, fresh, healthy and taste amazing. To be honest  - the whole Christmas spread took about 45 minutes total to prepare from start to finish. The food was tailor made to suit all eating styles so no matter if you were vegetarian or  gluten free you would be happily nourished. For fish or meat eaters all you need to do... Read More

Roast Chicken with Pear, Pistachio + Cranberry Stuffing

Roasted chicken was always part of my Christmas meal when I was growing up.  I try to continue the family tradition with this simple farm style meal that my great Aunt used to prepare every year. The chicken was free range and raised in her back yard on grass and vegetable scraps from the garden. The stuffing was made with pear, pistachio and cranberry or at other times apple, prunes and hazelnut. What I love is that the stuffing  is so moist and full of great tasty flavours... Read More

IT’S HERE ! OUR ORGANIC PEA PROTEIN HAS ARRIVED

Our Healthy Chef Organic Pea Protein has arrived.  It complements our Pure Native WPI perfectly and is a pure + natural vegetable source of complete protein that can supplement your healthy diet. Thank you to everyone who has been patient and pre-ordered over the last week – your protein will be sent out straight away.! I absolutely love this Protein !  It hits all the marks of what I love in a protein supplement  - like being all natural, organic, low in carbs, high... Read More

FREE SMOOTHIE E-BOOKS

To coincide with my NEW Healthy Chef Pure Protein range I’ve designed 3 purely delicious smoothie eBooks that you can down load for FREE! The books are specifically crafted to match your lifestyle and there are 3 delicious books to choose from that include WELLBEING, SPORTS NUTRITION + WEIGHT LOSS. We’ve been overwhelmed by the huge response to my new protein range and I hope these books provide a little inspiration on how to make the most out of your protein shakes. ... Read More

Soft Shell Fish Tacos

Around this time of year I start thinking of outdoor  BBQ’s and some healthy entertaining. For me personally, Mexican food is about subtle, fragrant, fresh  flavours with distinctive aromas and the use of fresh ingredients and  flavors that are bursting with goodness. I regularly make my soft shell tacos and what I love to do is just to keep it simple, arranging all the fresh ingredients in the middle of the table so that my friends can make up their own healthy taco.... Read More

Gluten Free Zucchini Fritters

When I’m pushed for time and need to create a meal that’s quick, healthy + purely delicious, I make zucchini fritters.  What I love about these is that they not only taste great but they marry with so many of my favourite ingredients such as Persian feta, baby spinach, lemon + avocado. Enjoy them hot or cold  - perfect for breakfast, picnics or  take to work lunch boxes. I love using zucchini when making healthy gluten free breads or lightly roasted ribbons layered... Read More

Green Burgers

Over the last few weeks I’ve been creating some delicious green meals and juices that help nourish the body and  just make you feel great !  My green burgers take about 5 minutes to mix up and they are perfect hot out of the oven or cold as part of your lunch time salad.  Hubby loves to eat them with a side of cinnamon roasted sweet potato, smashed avocado and a generous drizzle of lime – I throw them into my garden salad made with lots of leafy greens, avocado... Read More

Cinnamon Roasted Sweet Potato

I love my sweet potatoes, especially oven roasted with generous amounts of cinnamon and a little sea salt. You don’t need to do too much to prepare them – they practically make themselves and the final result is truly delicious ! What’s good about them: Sweet potatoes are a healthy low GI carb source that’s high in beta-carotene the precursor to vitamin A  important for eye health.  It’s also rich in potassium which is necessary for muscle contraction, nerve transmission,... Read More

Strawberry Breakfast Trifle

I love making my strawberry breakfast trifle for a quick + healthy breakfast.  It takes just a few minutes to whip up and will keep me going all morning. I also like to use a nut + seed based trail mix in place of the granola or even something simple like cinnamon dusted walnuts to give my breakfast a little crunch and a boost of omega 3. What’s Good About it: Strawberries are low in calories and high in antioxidants. Around 1 cup provides 46 calories, 11 g of carbs,... Read More

Superfood Green Tabouli

Here’s a terrific no fuss recipe to take to work….or anywhere for that matter. My version of Tabouli takes around 5 minutes to whip up in the kitchen and it keeps really well in a lunch box until you are ready to enjoy.  Any leftovers can be devoured as a side to pan roasted barramundi or king salmon then drizzled with extra lime or lemon. What’s good about it: Basically, this tabouli rocks ! The broccoli is full of alkalinising, anti-inflamatory and anti-cancer... Read More

How To Make The Perfect Dressing

Most days I try and have a big salad for my lunch or dinner, as I know that eating them regularly is so good for my health. Now what helps me enjoy them as much as I do is the dressing. For me it’s the finishing touch that helps combine and marry all the fresh colours, textures and flavours that tantalize your taste buds and keeps you coming back for more. A good dressing is essential and making your own is best.  There are two styles of dressing. The first is what I call... Read More

Green Eggs

Here’s a quick and healthy breakfast recipe from my new 80/20 ebook.  It’s takes around 5 minutes to whip up and it fills me up all morning. I like to vary the veggies and cheese for a little variety and to be honest I also throw this dish together for my dinner if I’ve had a big day and don’t really want to fuss with any complicated dinners. The secret to cooking any green vegetable such as broccolini or asparagus is not to over cook them.  You can... Read More

Strawberry Crumble

The secret to eating healthy is to keep it real, keep it simple and keep it fresh. The most important rule is to do a little strategic planning, having a rough idea on what you’ll be cooking up in the week ahead, you’ll be more likely to stick to eating at home and fuelling your body with the right ingredients it needs to shed a little bit of that pudding off your belly. I love making this strawberry crumble, it takes just a few minutes to create and can be served cold... Read More

Vegetable Hot Pot

When it’s a little cold outside,  I often like to make up a large French inspired vegetable based hot pot that is comfort food to nourish and satisfy. I love the sweetness and heartiness of carrots, onions and beetroot and combine them with a vegetable based protein source like my favourite puy green lentils that hold their shape when cooked without going mushy.  They also take around 25 minutes to cook which is great if you’re a little time poor. A good splash... Read More

Mung Bean Dhal

I was lucky enough to be given this Dhal recipe to share from Kamalaya in Koh Samui.  They serve it as part of a detox breakfast or as a hearty evening meal and it’s a favorite among guests. Mung beans belong to the legume family along with lentils, peas, beans, lupins, carob, soy, mesquite, chickpeas and peanuts. You can get them fresh from most grocers or supermarkets in their sprouted form and you can also buy them dry which makes them great for soups and stews. What’s... Read More

Healthy Massaman Curry

Last week I had lots of play time in the Kamalaya kitchen in Koh Samui Thailand, that inspired me to reinvent my favorite dish of Massaman Curry. What I love about this curry is that it just has the right flavor and nice amount of heat without it being overbearing.  I set my self the challenge to see if I could reduce the saturated fat whilst keeping the traditional flavor and creamy texture this curry is known for.   Here’s my final recipe and I hope you all enjoy it as... Read More

Smashed Green Peas + Pan Roasted Salmon

Here’s a quick + easy gourmet dinner to cook in around 10 minutes. I love the fact that it tastes so fresh and clean, and any left over salsa verde can be used so many other ways such as a side to vegetables and salad.  I always have a few bags of  peas in the freezer, as they combine really well into so many recipes and are packed with nutrition.  I’ve used a delicious NZ Marlborough King Salmon for this recipe that is high in omega 3′s, but feel free to... Read More

Gluten Free Veggie Pizza

This is a hearty meal made for those cold winter days when you just want to stay inside and keep warm.  My pizza is really simple. It’s basically just a large mushroom that’s stuffed full of yummy things that are good for you. Feel free to use whatever veggies you want in this pizza.  I also love to use a good ratatouille, a bolognese mix or just a simple ricotta and almond crumble mix. What’s good about it: This pizza is a great source of protein, containing... Read More

Healthy Beef Pie

Due to an overwhelming request here’s my version of a healthy beef pie.  This is based on a traditional French Style beef bourguignon recipe I leant to make years ago as an apprentice chef. The first key secret lies in the quality of the beef you use.  For this I’ve used beef cheeks that I purchased from my local butcher. What I love about them is that they respond exceptionally well to long slow braising – each piece is tender and moist and basically melts... Read More