The Healthy Chef – Teresa Cutter

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

NATURAL PROTEIN – Why Healthy Chef Pure Protein is so good !

Protein is considered by many to be the most important macronutrient for humans because of the numerous roles protein plays in the body. Whenever the body is growing, repairing or replacing tissue, proteins are involved. They are found in your skin, bones, muscle and all your organ tissue. In addition, they are used to produce hormones, enzymes and haemoglobin that carries oxygen in the blood. The main function of protein is to build and repair, as well as sustain muscle. Good... 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

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

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

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

BUILD THE PERFECT SANDWICH

The secret to preparing a healthy sandwich comes down to some basic strategic planning.  All chefs do it in restaurants when they need to prepare for service, and it’s no different when you’re preparing food for yourself or for your kids at home. Set out a basic menu plan at the start of the week, knowing pretty much what you’ll be eating for most meals is the key. Try and keep it fresh and always include quality protein and plenty of vegetables as this forms the base... 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

PURE PROTEIN – ALL NATURAL + DELICIOUS

“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

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

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

Healthy Chef Garden Salad with Figs + Pomegranate

I always try and enjoy one big salad every day.  I use whatever fresh greens are in season at the time and I like to vary the leaf variety to get a combination of flavours that just sing in your mouth when you eat it.  For this salad, I’ve used a delicate micro-green salad mix, which are a combination of baby lettuce and herbs that are harvested when they are very young. They add an amazing flavor and marry perfectly with baby spinach, ripe figs and delicate jewels of pomegranate.... 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

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

Really Good Scrambled Eggs

The oft-delivered excuse for people not cooking is that they don’t have the time, but the best recipes are often the easiest to make.  Try my simple recipe for scrambled eggs featured in my new 101 ways to lose weight book.  It  will  take you about 1 minute to make and is perfect with a side of fresh tomato and avocado drizzled with a little lime and chopped garden herbs. What’s good about it: Eggs are  high in protein and contain all the essential amino acids... 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

Spinach + Ricotta Tart

I love making this recipe when I’m loaded up with work and don’t want to spend too much time prepping food in the kitchen. This recipe is featured in my new 80/20 eBook and it’s basically a throw it all in the food processor style of tart that practically makes itself. What’s good about it. Leafy greens such as spinach  are  a great source of vitamins, minerals and fibre. The darker the leaves the more nutrients it contains. Ricotta is a good source... 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

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 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

Green Vegetable Minestrone

This is my nourishing vegetable soup of the moment.  I absolutely love eating it, not only because it tastes so good, but because I can instantly feel the goodness and the benefit to my body. I love it straight from the pot and often top it with chopped avocado and a generous drizzle of salsa verde. If I want to pump up the protein, I’ll add some chicken or creamy white cannellini beans. What’s good about it: Basically everything !  Studies show that the health... Read More

Egg White + Greens Frittata

The challenge this time of year is to strike a healthy balance on food we can enjoy eating, that will help nourish your body as well as stopping us from looking like a marshmallow over winter. I often make this egg white and greens frittata for quick dinner or weekend brunch after a workout. This is the perfect clean and healthy meal.  It’s quick and easy to make and you just feel fantastic after eating it. If I’m extra hungry I’ll enjoy  this with green... Read More

Congee

  This is a simple and nourishing soup that you can enjoy any time of the day.  It was inspired from my favourite health destination Kamalaya in Koh Samui Thailand.  I regularly make mine with skinless organic chicken thighs but this is the sort of soup you can swap and change to whatever ingredients you have on hand. I also love pouring in lightly beaten egg just at the very end before serving which makes wonderful egg noodles and adds another texture and flavour component... 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

Pumpkin Soup + Cinnamon Roasted Pear

When it’s cold outside, one of my favourite all time recipes is a simple, home-style pumpkin soup, made from roasted chunks of pumpkin and caramelised onion.  What I also love to do is vary my aromatics for the soup such as adding a little ginger or coriander (cilantro) or drizzling with parsley + mint salsa verde.  Today I’ve made this soup with seasonal beurre bosc pears that are wonderful roasted in the oven with a little cinnamon until the natural caramel flavours... Read More