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Exercise Recovery – what you need to know

  When it comes to training for sport and endurance events, it pays to plan and prepare. Mapping out your meals and snacks ahead of time not only makes it easier for you to glide through a training-packed week but also ensures that you are refuelling your body sufficiently in between sessions. Inadequate refuelling is a recipe for burning out, as it can: Impair recovery Increase fatigue Deplete glycogen stores Impair protein synthesis Lower immune function Paying attention... Read More

Healthy Chef Raw Muesli

I find nothing more rewarding than making my own muesli. And with the weather warming up, this delicious raw muesli is ideal for those sunny mornings when I crave a lighter breakfast. It’s ready in minutes, and with just four simple ingredients, is a perfect quick and healthy start to my busy day. Whats great about it: Apple adds sweetness and is high in pectin fibre that helps keep you fuller for longer, as well as a mineral called boron that helps strengthen your bones... Read More

Detox Papaya Smoothie

  This delicious smoothie is inspired by Kamalaya, my favourite health & wellness retreat in Koh Samui, Thailand. It’s a great start to the day and specifically designed for a healthy digestive system. I can feel the nourishing goodness infuse into my body almost immediately. Feel free to vary the yoghurt or use alternatives such as pumpkin seed milk. Boost the protein and amino acids by adding my Healthy Chef Protein, to help support intestinal function and nourish... Read More

Raw Superfood Salad With Pineapple, Almonds + Turmeric Dressing

I love this salad. I go through phases in the recipes I create and get inspired by fresh seasonal foods, the weather and how my body feels. This salad has been my lunch for the last couple of days and it’s delicious, simple to make and keeps really well for a few days in the fridge. It’s spring…the season for cleansing and new life. I can feel my body soaking up the goodness and you will too. What’s great about it: Green super foods such as kale and spinach... Read More

Flower Pot Salad

I wanted to celebrate the first day of Spring by showcasing my deliciously healthy Flower Pot Salad. Everything in this flowerpot is edible – including the soil and I’ve designed this fun dish to be simple and effortless to make. Don’t be concerned by the many layers of ingredients – you can make this as simple or creative as you like. This is a perfect salad for kids, dinner parties or outdoor picnics with friends. The filling to this salad is quite simple and consists... Read More

Keeping It Clean + Natural

“I’ve designed my range of Organic Pea Protein & Pure Native WPI to be the purest form of protein supplement available on the market. 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”. Teresa Cutter Check out our PROTEIN CALCULATOR to see how much you need... Read More

Buckwheat & Chia Bread

Nothing beats a warm slice of homemade bread. I love pairing this buckwheat and chia loaf with a nourishing soup for lunch, or a purely delicious salad for dinner. It works well for breakfast too, topped with fresh sliced avocado and Persian feta, or my homemade macadamia butter and a little Manuka honey. Instead of using buckwheat flour, I blend pre-soaked buckwheat for a few seconds into a batter, pulsing until it’s a little creamy. What’s great about it: Buckwheat... Read More

Teresa Talks Healthy Menu Options

This week, I sat down with the team from taste.com.au to talk all things healthy eating… When it comes to the dietary demands of customers, chef Teresa Cutter has seen it all. She initially trained in the classics, with French chefs, but ended up running her own café. She now concentrates on creating food with recipes that use fresh and unprocessed recipes. “At one stage I had three banana breads,” she says of what was on offer at the Avalon cafe, which she has since... Read More

Mushroom & Quinoa Risotto With Brazil Nut Parmesan

This is my go-to risotto if I need something quick and healthy for dinner after I get home from work. In less than 20 minutes, I can have a bowl of goodness that nourishes my body from the inside out! What I love about it is that any leftovers can be enjoyed for lunch or dinner the next day. I’ve made mine with a unique and delicious brazil nut parmesan that adds flavour and goodness. You can also use fresh grated Grana Padano and garnish with fresh made gremolata made... Read More

RACE RECOVERY

  Taking part in City2Surf this weekend? Don’t forget the most important step in your race journey…RECOVERY. An endurance event like City2Surf places a huge strain on your body, generating: Muscle Fibre Damage Inflammation Fatigue Muscle Soreness Oxidative Cell Damage Suppressed Immunity Fluid + Nutrient Loss Depleted Fuel Stores Just take a moment to think how hard you’ve pushed yourself during the race…. probably to the max! Depending on the distance and intensity... Read More

Roasted Cauliflower With Lemon Scented Garden Herbs and Pomegranate

Cauliflower was often served at our Polish dinner table when I was growing up. Mum used to steam it then sauté with home made breadcrumbs and browned butter then finish off with a little lemon.  These days I like a fresher touch, and this is one of my favourites this time of year. Lemon, fresh herbs and cauliflower – totally irresistible. This salad makes a simple meal I can whip up in a few minutes when I get home from work and any leftovers can be enjoyed for my lunch... Read More

Real Chicken Stock

Knowing how to make a basic stock should be part of everyones cooking repertoire. A chicken stock was one of the first recipes I ever cooked as a chef and once you get the hang of making your own, you’ll never go to store bought versions again.  I remember making large pots of delicious stock with my great Aunt as well as in the hotel kitchen where I worked. This wonderful stock was used to make soups or glazes that made the most magical sauces. I always make large batches... Read More

Ribollita – Hearty Vegetable Soup

I love making warm and hearty vegetable style soups this time of year.  Most of the time I just get the leftover veggies from the fridge and throw them into a pot to simmer down into a nourishing symphony of flavours that make me feel warm and revitalised. This recipe for Ribollita is from my 80/20 cookbook  and what I love is that it lasts for days in the fridge once it’s made,  so you can enjoy it for lunch or dinner topped with a little pesto or fine grated Grana... Read More

Muddled Marrakech Mint Tea

It’s Immune Boosting time, so I thought I’d share my refreshing Wellness Tea – Muddled Marrakech Mint Tea ! I often have a glass of it at my desk and sip slowly enjoying the fragrant aromas that infuse through my body and boost my immune system.  Muddling is the crushing and mixing of ingredients in the bottom of a glass. The secret to muddling  is to be gentle. Choose a sturdy mixing glass or cup, one that can handle hot water being poured into it.  Place... Read More

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

Salted Nut Butter Cookies

Good quality nut butters are delicious !  I often enjoy them straight out of a jar or off a spoon – just pure comfort food that satisfies me for hours. The only ingredient on the back label should be nuts and maybe just a little salt – that’s it ! Look for nut butters with no added oils, sugar or stabilisers.  I’ve made these cookies a number of times and they are delicious using peanut, almond or macadamia (my favourite).  This is perfect for holiday... Read More

The Healthy Chef Wellness Bowl Has Arrived !

HOLD HEALTH IN YOUR HANDS The Healthy Chef Wellness Bowl has arrived ! Be swept away to Paris as you sip on Healthy Chef Naked Chocolat, or enjoy a warming bowl of porridge or vegetable soup. Your Wellness Bowl has been designed to be your very own personal bowl, so you can fill it with goodness and revitalise your body everyday. Made to rest comfortably in your hands, it will provide you with the ultimate drinking experience. The Wellness Bowl is made from natural organic clay... Read More

SuperCharge Your Immune System Naturally

  It’s at this time of year that many of us feel under the weather and not quite our usual bouncy selves. It’s not just during the cooler months that our immune system needs some TLC, though. Even when it’s warm we are prone to infections and fatigue. Rather than heading straight to the chemist for over-the-counter medication, try visiting your local farmer’s market or grocery store. Stocking up on fruit, vegetables and quality protein will set your immune system... Read More

Winter Warming Porridge With Chai Aromatics

This is a delicious and wonderfully nourishing breakfast to help promote energy and vitality. I love porridge – it brings comfort and satisfaction to every mouthful and will keep you warm and cozy through these cold winter months. My favourite is buckwheat and I love to add warming aromatics such as cinnamon, ginger and star anis that makes it absolutely irresistible. I like to lightly toast my buckwheat in the pot before adding any water, this gives it a wonderful nutty flavour... Read More

Caramelised Onions

  One of the most requested recipes I get asked about is ” how to make caramelised onions” ?  It’s one of those comfort foods that makes anything you eat that little extra special,  so here’s my secret recipe for the best caramelised onions you’ll ever eat ! The most important thing to remember is that you need to cook them over a gentle heat – that way you’ll bring out the natural sugars in the onions that helps them brown and... Read More

Polish Chicken Noodle Soup ( ROSÓŁ)

Rosół  is a nourishing Polish soup that was regularly made by my mum when I was growing up.  It was the first line of defence if one of our family members got sick, but most of the time she made it because it was so delicious and made us feel comforted and warm when the weather was a little colder outside.  Mum served hers with fine home made noodles, but I like to change it around a little and use vegetable spaghetti.  I’ve made my soup using skinless organic chicken... Read More

Orange Blossom Cake

This delicious orange cake makes a nice change from typical store bought and cafe style orange cakes that are generally high in refined white flour and sugar. I’ve used whole sweet naval oranges to make this gorgeous cake – skin and all.  You steam them until soft then combine with vanilla, almonds and honey that creates magic. Enjoy. x What’s great about it: Almonds are packed full of protein + heart healthy fats that are kind to your arteries and can help... Read More

Paleo Pumpkin Bread

Here is a delicious gluten free bread recipe. What I love about it is that it’s really easy to make.  Most pumpkin breads use smashed cooked pumpkin, but I decided to have a go at using grated raw pumpkin to save a little time. This creates a lovely texture that’s moist on the inside  which makes it wonderful to eat with both savory and sweet toppings.  I love mine topped with macadamia nut butter and a little honey or as a side to a vegetable based soup topped... Read More

Pancakes With Orange Blossom Honey

Here is a delicious gluten free and healthy recipe for pancakes that is  made from quinoa. They are perfect for a Sunday morning breakfast drizzled with the seductive flavours of orange and vanilla and even more indulgent when I’ve scattered over some lightly roasted hazelnuts. Feel free to use other toppings such as berries, roasted rhubarb, caramalized apple or just a light drizzle of honey.  It’s important to use the whole seeds when making these pancakes as... Read More

Sugar Free Protein Balls With Vanilla + Coconut

I love making my protein balls and always have a batch in the fridge for when I crave something chocolately and indulgent.  I’ve been asked to design a protein ball recipe for those who are on Sugar Free eating plans.  Here is one that is sure to satisfy and delight.! It’s pretty simple  - only using 3 core ingredients….the rest can be left to your imagination.  I’ve used a little stevia in this recipe to make them sugar free  - but hubby loves his... Read More

Kale, Spinach + Feta Pie

This is a delicious meal that I often make for my weekday dinner or as a portable healthy lunch. Preparation is effortless and the final result is beautiful as the fresh subtle flavours of green dance in your mouth. I love to serve mine with a large garden salad made simply of leaves from a variety of lettuce – tossed with the finger-tips ever so lightly and drizzled with French Style dressing just before serving. Enjoy ! What’s great about it: Kale is part of the... Read More

Green Goddess Smoothie

This delicious smoothie is a prebiotic powerhouse that will keep your good gut bacteria smiling !  I make this nourishing LOW FODMAP  smoothie most weeks as it helps cleanse my digestive system and just makes me feel awesome !  I encourage you to enjoy this smoothie every day for one full week and let me know how you feel  ! What’s great about it: Kiwi fruit contains an enzyme called actinidain that helps aid digestion and absorption of nutrients. Kiwi fruit also work as... Read More

Margherita Pizza With Almond + Sunflower Crust

This is a delicious vegetarian classic of roasted tomato sauce, milky Buffalo mozzarella and sun-ripened tomato on a thin, crisp pizza base.  I’ve also added a light  spread of pesto to the almond base that gives the pizza a delicious basil aroma and flavour when eating it.  What I love about this crust is that it’s the perfect use for leftover almond pulp from making your home-made almond mylk. For a crisp base to a pizza crust I always recommend using a pizza stone for... Read More

Superfood Pesto

This time of year, I try put an extra focus into Immune Boosting Foods that help nourish and support my immune system. This is a delicious recipe for  Superfood Pesto created by Caroline Beaumaris who was one of the winners from my Healthy Chef Wellness Competition. I loved its simplicity and the fact that this pesto was so versatile allowing me to incorporate it into  so many of my healthy  recipes. Last night I spread it over a Margherita Pizza with a lush roasted tomato... Read More

Roasted Carrot With Almond Dukkah + Labne

I absolutely LOVE this salad !  It’s a staple in my home and it’s delicious warm straight out of the oven or cold the next day for a delicious healthy lunch. Roasting brings out the natural flavours of the carrot and the dukkah intensifies the deliciousness. Simple to make and delicious to eat.  Enjoy. What’s great about it: Carrots contain vitamin A precursors called carotenoids (Beta carotene) that help promote vision and support a healthy immune system.  Almonds... Read More

BOOST YOUR IMMUNITY – Top 10 Natural Immune Boosting Foods + Recipes

When I’m a little stressed and run down from work, my immune system get’s a little tired, so I make a conscious effort to improve the sorts of food I’m getting into my body. Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system. Over 70% of your immune system is in your gut and what you eat forms forms the foundation of your health. Your immune system maintains homeostasis by defending... Read More

Steamed White Fish In Ginger + Turmeric

This is a delicious immune boosting recipe that I regularly make at home. I loved the simplicity of the dish and the extraordinary flavour that marries so well with any type of seafood, especially delicate proteins such as fish.  You can choose to steam the fish in the classic French style en papilotte, 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... Read More

Warm Broccoli Salad With Kale, Lime + Roasted Tamari Almonds

If you need a warm nourishing meal that’s quick and easy to make then you can’t go past my warm broccoli salad with kale, lime and roasted tamari almonds. It’s my go to wellness recipe that makes you feel amazing after eating it. Delicious on its own or served with extra protein such as steamed white fish drizzled with extra lime, olive oil and black pepper.  Enjoy for breakfast, lunch or dinner ! What’s great about it: The broccoli is full of alkalinising,... Read More

Warm Roasted Pumpkin + Apple Salad With Goats Feta, Walnuts and Apple Balsamic

This is a beautiful marriage of seasonal flavours that evokes a hint of sweetness and spice. Rounds of pumpkin are roasted with olive oil and a touch of cinnamon which intensifies the delicious flavour.  I’ve also sliced red apple into generous rounds and pan roasted them until golden – the secret is to also squeeze over a little orange juice just before removing the pan off the heat which takes the flavour to another level and add extra freshness and aroma. I love... Read More

My Goodness Soup

This is a wholesome nourishing soup that I love to make when I need extra goodness for my body. It’s very economical and fuss free to make and I always cook up extra to last several meals. I love the simplicity of the ingredients and the light touch of star anise just makes this soup purely magical on the taste buds. What’s great about My Goodness Soup. Tuscan kale is part of the cabbage family and this wonderful vegetable is a good source of all three antioxidants:... Read More

Naked Chocolat Almond Mylk

Here is a delicious recipe for a Chocolat Mylk that will leave you feeling nourished and revitalised !  My Chocolat Almond Mylk takes just 5 minutes to make and what I love about it is that you can enjoy it ice cold as a quick pick me up vitality drink or as a warm and nourishing Hot Chocolat that will enliven the senses and heal the body, mind & soul.  You will notice that the ratio of almonds to water is 1:6 ….I like the lightness of this combination with the subtle... Read More

Anzac Biscuits – Paleo – Gluten Free + Everyway you LOVE them !

Looking for a delicious Anzac Biscuit recipe ? In this post you’ll find the Anzac Biscuit that suits your needs. Paleo, Gluten free, Organic Oatmeal- I’ve got it all covered.  You can also find this recipe in my 80/20 cookbook on page 160. Anzac biscuits are traditionally made with rolled oats, butter, sugar, golden syrup, white flour and coconut.  I’ve adjusted the original recipe to create a few different versions of this fabulous biscuit so that you’ll... Read More

Paleo Anzacs

Ok you asked for it ! So here they are – Paleo Anzacs. The perfect cookie for gluten free diets that will satisfy that sweet cookie craving, it’s hard to stop at one. The almonds contain protein and add a lovely sweetness, and I’ve replaced butter with macadamia nut oil which contains heart healthy mono-unsaturated fats. These cookies keep for about 5 days and make the perfect snack if you’re craving something sweet and healthy. 1 cup (100 g) almond meal... Read More

The Perfect Paleo Omelette

Here’s my quick and easy omelette recipe.  I love serving them individually in 20 cm stainless steel or cast iron pans, and they look spectacular served on rustic wooden boards.  My organic egg omelettes take around 5 minutes to make and they make a delicious brunch or quick and healthy dinner.  I’ve given you 2 options below – Hubby loves the one with shaved organic ham and I can’t get enough of greens so I always opt for my kale and spinach filling.... Read More

Flourless Salted Chocolate Cake

This is the perfect time to bake my favourite chocolate cake ! It’s simple to make and the secret to making this purely delicious is to use quality ingredients that taste absolutely amazing ! It’s important you use room temperature eggs that whip up creamy and velvety.  Take your time – put on some classic French music such as “Putumayo” and enjoy the process of creating your masterpiece. Make the cake the day before you need it – I find that... Read More

Naked Chocolat

THE HEALTHY CHEF LAUNCHES NAKED CHOCOLAT Australia’s first sugar-free, dairy free and gluten free drinking chocolate! Chocoholics rejoice! The Healthy Chef has launched Naked Chocolat – the perfect way to indulge with a delicious blend of super foods. Bursting with antioxidants, mineral rich cacao, carob, maca, cinnamon and pure vanilla bean, this potent blend provides sustained energy, supports the endocrine and immune systems and contributes to hormonal balance. Not... Read More

Win A Healthy Chef Wellness Pack – see the winners

Thanks so much for entering my HEALTHY CHEF WELLNESS COMPETITION ! We had hundreds of entries to sort from and test – both for taste and wellness benefit. I will be announcing one winner each week for the next 3 weeks and posting their health giving recipes on the healthy chef. The first of the winning entries was from Stephen Paul Cooper from Queensland.  We loved the simplicity of his recipe as well as the healing benefit it had on the body.  Congratulations Stephen... Read More

Coconut Crepes Suzette

I remember first making Crepes Suzette when I was working as an apprentice chef in a French inspired fine dining restaurant.  It was a purely delicious and indulgent, retro style dessert that was made in front of the diner in spectacular fashion that also included the flambé of the sauce with a little orange liqueur. These days I love making crepes using coconut flour that take them to the next level. They are light, moist  and very moorish.  My orange sauce is light and... Read More

Cooking Up A Storm At The Australian Fitness + Health Expo !

Its full steam ahead at the Healthy Chef headquarters as we busily prepare for the Australian Fitness & Health expo April 4 th, 5th + 6 th. We are so excited to be venturing down to Melbourne – it’s going to be a massive weekend of health, activity and fun! I’ll be running daily healthy cooking masterclasses on the Healthy Living Stage and whipping up some of my favourite nourishing recipes like pancakes, power smoothies, chocolate power balls, organic egg omelettes... Read More

Zucchini Linguini With Spinach + Basil Pesto

I love making my zucchini linguini !  It’s a great alternative to traditional pasta and it has the added benefit of being nutrient dense and kind to the digestive system. What I love about this dish is that you can enjoy zucchini linguini  raw or lightly heated through. The pesto slightly softens the zucchini as the aromatics penetrate right through and you end up with a glorious plate of deliciousness that is irresistible.  I love to serve mine simply with a grating... Read More

It’s A Good Time For Apple Pie

Apples are in season and it’s raining outside !  A perfect time for home made apple pie scented with just a hint of cinnamon and vanilla then encased in a purely delicious shortcrust made from organic spelt and rolled oats. The secret to my recipe is to firstly use sweet delicious apples – my favourites are pink lady and golden delicious. I don’t peel the apples so that the filling develops a lovely pink hue  that looks magnificent in your serving bowl. The... Read More

Polish Sauerkraut

I was brought up on sauerkraut.  My Great Polish Aunt was a specialist sauerkraut maker and I remember us as kids always having it with our meals. The sour flavour comes from the process of lacto-fermentation, similar to the pickling of cucumbers. But instead of soaking the cabbage in a vinegary brine solution, sauerkraut preparation requires only salt and the lactic acid bacteria already present on raw cabbage. Sauerkraut produces amazing amounts of lactobacilli, a healthy... Read More

Classic Tomato Soup

This is a beautiful classic tomato soup that has been a part of my cooking repertoire for many years. When I make soups in my home, I go for simplicity and freshness, so that I can immerse my senses in the unadulterated flavour of the ingredients. I don’t use a vegetable stock, I use plain filtered water as I find that using stock can sometimes interfere and complicate that naturalness of this soup. Adding 1 red apple adds a wonderful hint of sweetness and a generous grind... Read More

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