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Gingersnap + Lemon Tea

In Natural Medicine, ginger is used as a potent detoxifying and antiviral herb that helps the body get rid of toxins, stimulate circulation and boost your immune system. It’s regarded as a natural antibiotic for the body and helps to reduce congestion and mucous production. Lemon is great mixed with the tea as it adds a lovely freshness and helps with the detoxification process.  Turmeric is a natural antiviral with potent anti anti-inflammatory properties. High in cur... Read More

Spring Into Health and Win a VITAMIX TOTAL NUTRITION CENTER – Winner Announced !!!

Congratulations to Bella Clinton ! You are the winner of the healthy chef SPRING INTO HEALTH competition with your purely delicious and healthy CACAO KAPOW POWER SMOOTHIE. One VITAMIX TOTAL NUTRITION CENTRE is coming your way, as well as a 6 PACK OF HEALTHY CHEF PROTEIN that will nourish your body from the inside out. HERE’S  BELLA’S GREAT RECIPE CACAO KAPOW!!!!! I have converted even the blokiest of blokes to enjoy this smoothie… after hours of surfing in the... Read More

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

Immune Boosting Green Smoothie

This time of year, when the weather get’s a little colder outside I make a conscious effort to up my intake of fresh fruit and vegetables that helps nourish my immue system and give my body the best chance to heal.  Over 70% of your immune system is in your gut and what you eat forms forms the foundation to your health. When I’m feeling run down my first plan of attack starts in the kitchen. I start to juice and blend fresh fruits, vegetables and herbs that provide me... Read More

Macadamia Nut Milk

Macadamia nut milk is a purely delicious creamy milk that requires no straining and takes about 30 seconds to make.  It’s a staple in the healthy chef househould and I love making mine scented with vanilla bean and a touch of cinnamon. Soak for easier blending and more bio-availability, which is great for sensitive digestive systems. Use as you would regular milk such as in your next power porridge, smoothie, custard or hot chocolate. What’s great about it: There... Read More

Hot Cross Buns

Now is the perfect time for making these delicious hot cross buns made from wholemeal spelt, oats, muscatel, honey, cinnamon and vanilla. This is not the light fluff style of hot cross bun you may be used to in the supermarkets made from white flour and refined sugar. My version is full of fibre and the oats give it a wonderful chewy density that marries perfectly with the cinnamon and vanilla.  I’ve used large muscatel raisins in this recipe, but they are also delicious... Read More

Chocolate Truffles

Feel like a healthy chocolate fix ?  Well you just can’t go past these delicious chocolate truffles.  They take around 10 minutes and make a great healthy and sustaining snack.  Perfect for outdoor activities such as long bike rides, hiking, sailing, picnics, long walks on the beach or a healthy dessert to have with coffee. What it’s good for: Walnuts are a great source of anti-inflamatory omega 3 that is great for heart and brain health. Chocolate is associated... Read More

MAKE 2013 YOUR YEAR FOR HEALTH + WELLBEING

Ok guys – Christmas is over and we’re off and racing into the new year.  It’s time to focus and make this year YOUR year for health + wellbeing, after all you deserve it. Now is the time you can TAKE CONTROL of your own health and make the necessary changes to your diet and lifestyle that will help you stay lean, fit, healthy + strong. Many people ask me about the food I eat or what sort of fitness training I do.  To be honest when it comes to looking after... Read More

Gingerbread Men

When I was working as a pastry chef, making gingerbread was part of our weekly production schedule.  We used to make the most amazing gingerbread houses glued together with chocolate or royal icing.  They were so big that you could almost walk through one of the doors and sit down inside them.  The cookie dough was pretty durable so it could hold up for about 4 weeks before the walls started caving in and it was made from a base of white flour, butter, eggs. spices and sugar. These... Read More

Healthy Christmas Cake

There is nothing more satisfying than baking your own cakes, puddings and biscuits for Christmas.  Around this time of year I’m in my kitchen a little bit more than usual baking cakes and cookies and packaging them up as presents for friends and family.  This is an extremely delicious and simple Christmas cake to make. It’s a part of my great Aunty’s recipe file along with other yummy healthy treats. This is a dense and moist fruit cake with a high ratio of fruit,... 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

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

Lemon Yoghurt Cupcakes

Here is a delicious and healthy lemon cake recipe. Traditional lemon yoghurt cakes are loaded with refined white flour, sugar and saturated  fat that really don’t do much to promote wellbeing. When I cook, my aim is to design a recipe not only for taste, but also for good health. I’ve made these cupcakes using almonds to replace the white flour because it makes them so moist and naturally sweet as well as being gluten free.  Almonds are also loaded with protein... Read More

Gluten Free Bread

Ok – here it is….my secret recipe to the yummiest gluten free bread you can eat ! This delicious bread is just one of many loaves I’ve been designing for my baking section on this web site and my new book.  The most important steps would be to soak and rinse your quinoa and chia seperately overnight before starting the recipe and mix it for at least 3 minutes in your food processor. Once you have that sorted, it’s smooth sailing from there. Don’t... Read More

The Healthy Chef – Series Trailer

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Immune Boosting Chicken Soup

When I was a little, my great Aunt used to make this amazing Polish chicken soup called Rosół to help fight a cold or flu.  It was amazing and you could instantly feel it’s healing effects with every mouthful.  If we wanted noodles with our soup, she would instantly beat up a few fresh eggs and slowly pour the mix in a thin stream into the simmering stock which made the best egg noodles. With a few tweaks to her original recipe, the ingredients in my chicken soup have... Read More

Chilli Con Carne

This chilli con carne is from my 80/20 cook book.  It’s a quick, easy one pot meal that’s delicious to eat and really versatile in so many  recipes such as pies, sloppy Joes or lasagne. In this recipe I’ve used lean grass fed beef that I minced myself in the Vitamix.  I often fold through some of my home made XO chilli sauce right at the end and use it in place of chopped chilli.   The avocado and lime cools and refreshes the palate as you eat it –... Read More

Fish In A Bag

This is the perfect meal to make this Easter.  A classic French style en papilotte dish that basically means “cooked in a bag”.  This method allows the food to hold in moisture and flavour as it steams inside it’s little pouch and it’s a clean and healthy way of cooking fish. I’ve cooked this simply by topping the fish with a little olive oil, a hint of sea salt, slice of lemon and a little thyme.  I’ve used blue eye for this recipe, but... Read More

XO Chilli Sauce

I’m going to share a recipe with you that’s my all time favourite for adding into just about any savoury meal.  It’s my quick and easy XO chilli sauce, that adds a little punch to seafood, chicken, meat, vegetables, eggs, beans or tempeh. Think wok tossed chilli crab, pan seared fish or teriyaki salmon with a hint of XO, medium rare pasture raised beef smeared with XO and topped with fresh lime and coriander dressing, green vegetables tossed with a little XO,... Read More

Mushroom + Spinach Hash with Soft Poached Organic Egg

This makes a perfect fast food dinner or a nourishing Sunday brunch.  I often make this hash during a busy week, as it’s so easy to crack a few eggs into a pot and cook off a few mushies to make a complete healthy meal in around 10 minutes. What’s good about it: Eggs are a great source of complete protein which will keep you fuller for longer as well as being needed for cell growth and repair. 1 whole egg contains 6 g of protein.  In particular, eggs are a great... Read More

How To Cook Quinoa

Here is my simple recipe for cooking quinoa.  What I love about it is that quinoa is quick to cook, around 15 minutes (10 if you soak it overnight). It has a delicate and nutty flavour which is very addictive and I often can’t put down the spoon once I’ve started eating it. Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53 +  it’s  a complete protein which means that it contains... Read More

Poach The Perfect Salmon

Poaching is one of the easiest and best ways to cook salmon. I love it because it’s such a clean and unadulterated way of cooking and eating.  The integrity of the fish is not lost if poached correctly and you end up with the most delicious piece of tender fish that tastes great simply seasoned with a little lemon and a little cold pressed olive oil dressing. What’s good about it: Salmon is rich in omega-3 fats that are anti-inflammatory to the body and critical... Read More

Blueberry + Banana Pancakes

What’s good about them: These pancakes make a great breakfast after a hard exercise session. Your body needs protein for repair and quality carbs to replenish glycogen and electrolytes, so you need to choose foods rich in potassium that will help regulate fluid balance in the body and lower blood pressure.  Potassium is also necessary for nerve and muscle contraction. Studies show the blueberries contain antioxidants called polyphenols as well as  vitamin C which can... Read More

Peach + Raspberry Crumble

If you want a delicious, healthy dessert that’s quick to make and tastes totally amazing, then you just have to make my Peach + Raspberry Crumble.  The season for stone fruit here in OZ is almost over and now is the best time to buy fragrant free stone peaches from your local grocer. This dessert is just a matter of cutting them in half, removing the inside stone and arranging them onto a serving platter, then topping with smashed raspberries and a quick and healthy almond... Read More

Chocolate Cupcakes

FEEL LIKE A LITTLE CHOCOLATE THERAPY ? Well here it is. Delicious one bowl chocolate cupcakes that take a few minutes to make with just a few basic healthy ingredients. The American Journal of Clinical Nutrition reports that cocoa which comes in the form of cocoa powder and dark chocolate can improve heart health, lower blood pressure and reduce LDL (“bad”) cholesterol. When choosing cocoa powder or chocolate to eat, make sure to  choose the dark variety as it has... Read More

Vegetable Spaghetti

I love making vegetable spaghetti for dishes such as Meatballs, Bolognese, Pad Thai or Laksa.  This technique was taught to me when I first started my chef’s apprenticeship in a French influenced fine dining restaurant headed up by executive chef Neil Jackson. A great alternative to traditional pastas and they have the added benefit if being nutrient dense as well as being gluten free. There are no nasties, just the good vegetables and a healthy dose of fibre, vitamins... Read More

Superfood Salad

A good diet has always played a vital role in supporting health, which is why it is so important to think about what you put into your mouth every time you eat and drink and whether or not it makes a positive or negative effect to your body. FOOD is the most powerful preventative medicine we have to treat chronic disease and fight the obesity battle. What its good for:The evidence is clear that the more fruit and veggies you eat, the healthier you’ll be. Fruits and veggies... Read More

Banana + Oatmeal Cookies

It’s almost back to school time, so I thought I’d design a delicious and healthy oatmeal cookie for the kids.  The good thing about it is that they are also nut free, seeing as most schools these days don’t allow nuts. These cookies are a great portable food and pack well into any lunch box. I hope you enjoy these cookies as much as I do !  For those who are gluten free or paleo  - use almond meal (ground almonds in place of the oats).  see notes below. What’s... Read More

Super food Berry Smoothie

In the mornings, I’m often pulling out my Vitamix and whipping up a healthy power smoothie for breakfast.  It’s a great convenient way of getting a good intake of fresh fruit and veg as well as a good antioxidant, protein and fiber hit before I start work for the day. I try and vary the smoothies I make each day and use different types of whole fruits or vegetables that will help boost the immune system, and fill me up with plant based fiber. Fiber speeds up the movement... Read More

Retro Trifle

My food mantra is to cook not only for taste, but for the sake of your health and  remember that no matter what you’re cooking, it is possible to make every thing you make healthier and better for your body. This is a YUM recipe of mine that featured in last weeks Sun Herald Newspaper. When I designed this georgeous retro trifle my first thought was fresh fruit – pick what’s in season, fresh and sweet.  This time of year I love a strawberry mango or peach combo. Secondly;... Read More

How to make the Perfect Custard

When I first started working as a chef, a good custard was the foundation of many of our restaurant desserts. We called it crème anglaise and it was a velvety, smooth sauce made from egg yolks, whole milk, cream, vanilla bean and sugar. You can flavour it with anything you like such as cinnamon, nutmeg, chocolate, citrus, coffee or pistachio. Poured over a warm Christmas pudding or fresh strawberry trifle, or served as egg nog with an added touch of brandy a dusting of nutmeg.... Read More

Quinoa Salad + Pomegranate Dressing

  This is a delicious healthy summer salad that I designed for the new menu at the healthy chef.  I wanted something that was vegetarian friendly and loved the idea of making a tabouli style salad using a little quinoa and lots of fresh parsley, mint and spinach. Technically  quinoa is not a grain but a relative of green leafy vegetables like spinach and silverbeet.  It’s a complete protein that offers a good serving of all nine essential amino acids as well as... Read More

Fish in Tomato

This is a simple and delicious way to cook fish and have dinner on the table in around 20 minutes. This is the dish I’ll be making for Christmas lunch and It was inspired by my first trip to France last year where I was overwhelmed by the amazing fresh and healthy produce as well as how active everybody was,  it’s not surprising why so many people associate the Mediterranean diet with health and well-being. Tomato is full of antioxidants, in particular lycopene  that... Read More

Power Lunch

This is a recipe I adapted from my cafe menu at the healthy chef  and one that I designed for last weeks “Sun Herald” Food for thought column on Protein.  It basically takes 5 minutes to put together and fantastic to throw into a lunch box before heading off to work.  What I love about this recipe is that it’s dead easy to make and it makes you feel so energized after eating it. The smoked salmon can be swapped for a tinned wild salmon or even some poached... Read More

WIN A VITAMIX COMPETITION – Winners Announced !

I’m happy to announce the WINNERS of the second ‘WIN A VITAMIX COMPETITON” for this year.  Perfect timing for Christmas ! We had hundreds of entries ! Thank you so much to every body who entered their ultimate healthy smoothie. FIRST PRIZE WINNER:  NICOLE VALENTIC – for her creation called “THE HULK“ a delicious healthy smoothie made for her twin boys. Congratulations Nicole, you are now the proud owner of the amazing VITAMIX. THE WINNING SMOOTHIE... Read More

Teriyaki Fish

If you want to eat healthier, fish is one of the first things I think of.  It’s a good source of complete protein containing all the essential amino acids needed by the body for repair and to nourish our immune system. Fish also contains essential omega 3 fatty acids which helps protect against cardiovascular disease, high cholesterol, skin problems as well as for brain health such as alzheimer’s + depression.   Fish also provides minerals especially magnesium... Read More

My Sun Herald Recipes

  Check out my articles and weekly healthy recipes featured in the (S) section in the Sun Herald Every Sunday. You can also view them on line by clicking onto this link: http://www.smh.com.au/execute_search.html?text=teresa+cutter&ss=smh.com.au MY HEALTHY TRAIL MIX: http://www.smh.com.au/lifestyle/food-for-thought-20120107-1poz3.html THE GOOD OIL ON SALAD DRESSINGS: http://www.smh.com.au/lifestyle/cuisine/the-good-oil-on-salad-dressings-20120116-1q1ym.html DETOX: http://www.smh.com.au/lifestyle/cuisine/delicious-detox-20120102-1phpy.html DELICIOUS... Read More

Oatmeal Scones

I love baking these delicious oatmeal honey scones. They are quick and easy to make and I often have one as a quick breakfast or morning snack if I’m running out the door for a busy day ahead. Perfect with a cup of lemon tea.  They’re full of soluble fiber to fill you up and provide long lasting energy.  The figs add a lovely natural sweetness and I regularly swap them for other dried fruits such as organic sun-dried jumbo raisins.  The banana adds moisture and... Read More

Power Porridge

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Apple + cinnamon porridge – gluten free

I love to start the day off with my favorite breakfast of all time….Apple and cinnamon porridge – which tastes just like apple strudel – only it’s healthy Make up a big batch of LSA  – as this is your porridge base and store in the fridge for maximum freshness. What it’s good for: Apple adds sweetness, high in pectin fibre that helps keep you fuller for longer as well as a mineral called boron that helps strengthen your bones and keep you alert. LSA can help... Read More

Macadamia nut butter

All natural and 100 % good for you.  there are no excuses to buy store bought nut butters ever again.  Macadamia nuts make the most amazing butters because they are so deliciously creamy and high in anti-inflammatory mono-unsaturated fats similar to olive oil and avocado.  I use macadamia nut butter to replace traditional butter in a lot of my recipes, spread it on almond or banana bread, mix with cocoa powder and a little honey for the best home made nutella or chocolate... Read More

Macadamias for health + well-being

The Australian macadamia industry is undergoing a major brand transformation, launching Australia’s famous native food as the World’s Finest Nut, unrivalled in taste and quality. Australia already leads the world in research and development, farming practices and commitment to clean, green production from seedling to serving, producing more than 30% of the world’s crop. As part of the new brand launch, the macadamia industry has teamed up with another Aussie hero, Olympic... Read More

Kamalaya Health Spa

I’m proud to be the ambassador of the best health retreat Kamalaya in Koh Samui Thailand.  This April we held the Sydney Launch for Press hosing an amazing health spa breakfast and lunch where myself and my talented team cooked up some amazing food inspired by this fabulous health retreat. Take a look at the BREAKFAST MENU below: LUNCH MENU: DINNER MENU DETOX SALAD THE DINING TABLE MY TALENTED TEAM OF CHEFS AND YOURS TRULY  Read More

Gluten free expo – March 2011

I’ll be making some amazing gluten free recipes for the Perth Gluten free expo with the HGT young apprentice chefs  on the 12th and 13th march. Held at the Perth exhibition centre. Catch me making the most amazing gluten free ricotta hotcakes, low carb gluten free mushroom pizza, healthy pasta, the most amazing gluten free / grain free bread and the best chocolate fudge brownie that’s healthy ! Schedule of cooking times:  Read More

BBQ Bonanza – House & Garden

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Women’s Health Power Pasta – Food In Focus

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Steamed White Fish with Braised Cabbage and Shitake – Video

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