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

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

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

Apple + Cinnamon Bread

My favourite fruit this time of year is the fuji apple. What I love about them is that they are wonderfully sweet and juicy to eat so they are the perfect ingredient to make my purely delicious apple + cinnamon bread.  This is the sort of no fuss – one bowl style of bread that can easily be whipped up in around 10 minutes. Your whole kitchen will smell amazing when it’s being baked as the cinnamon apple spice floats through the air.  There is no need to add any... 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

Chocolate Raspberry Muffins

The pastry chef in me has come out to play and I’ve created my purely delicious chocolate raspberry muffins just in time for Easter.  What I love about making these muffins is that they are a one bowl muffin mix that takes about 5 minutes to combine, then all I need to do is to pop them into the oven to complete the magic. I’ve used organic frozen raspberries and 85% green + blacks organic dark chocolate to make these muffins which gives them just a hint of sweetness.... 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

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

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

Healthy Lamingtons

Over the past few weeks I’ve been mixing and baking in my kitchen in an effort to create the perfect lamington just in time for Australia Day.  You will absolutely love my recipe – so simple, gluten free and made from fresh whipped organic eggs, coconut flour, vanilla and raspberry that make them purely delicious.  I’ve coated my lamingtons with a thin layer of dark chocolate ganache that I’ve made using a quality dark courveture 70 – 85 % mixed... 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

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

Christmas Pudding – My Healthy Chef Secret Recipe

Christmas isn’t Christmas without a traditional pudding.  I love the fragrant aroma of cinnamon, vanilla, orange and nutmeg infused into plump sun-dried fruits then finished off with a home made proper egg custard poured over the top.  This is a recipe I designed especially for YOU !  It features in the December issue of Women’s Fitness Magazine  and  it needed to fit into the healthy chef philosophy and be Purely Delicious ! For those who prefer a more traditional... 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

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

Naked Chocolate Cake

I absolutely love anything chocolate so here is one of my favourite one bowl chocolate cake recipes that you can whip up really quickly in the kitchen.  What I love about this one is that it’s so simple that your kids can easily make it.  If I’m really pressed for time, I just throw all the ingredients into my Vitamix for a few seconds to combine then pour the mix straight into the cake or cupcake tin. I vary the frosting on this cake which really depends on what... 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

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

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

Immune Boosting Purple Carrot Juice

Well the Tour de France is well on it’s way and I ‘ve designed the perfect immune boosting tonic to help any athlete recover. You can find these power packed  purple carrots at your local grocer or farmers market these days and they taste amazing !  If you can’t find them, just ask your green grocer to get you some.  I’ve combined them with a little citrus which makes it extra delicious and you can choose to make my recipe as a juice or blended as... 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

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

Pancakes + 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

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

My Healthy Desserts

Here are some delicious and sweet dessert recipes and ideas from my article in this month’s House + Garden Magazine. Recipes include berry clafoutis, roasted rhubarb with raspberry + vanilla, apple Tarte Tatin, Banana Coconut Bread and Chocolate Pudding. I hope you enjoy them as much as I do. Click on the IMAGE to get the PDF.  xx  Read More

Apple Cake

My great Aunt was the queen of apple cakes.  I would help her bake the most amazing apple cakes that were jam packed with seasonal golden delicious apples and scented with a hint of vanilla and cinnamon. What I love about this cake is that it’s basically all made from apples.  The best ones to use in this cake are golden delicious as they are naturally sweet and softer then most apples, so when you cut through the cake it’s moist and naturally sweet from the whole... 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

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

Muesli Bars

When that mid morning or afternoon hunger sets in, make sure you’re prepared with the right emergency foods to help keep you on the right track. Fresh fruit, trail mix or yoghurt make a terrific snack and so do these delicious home-made muesli bars that will take the edge off any hunger and are much healthier than the traditional store bought versions. These bars take around 5 minutes to mix up from your favourite bircher muesli combo then all you need to do is bake them.... 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

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

Muesli Muffins

Do you ever have those mornings where all you feel like for breakfast is a delicious muffin and a good cup of coffee to get you started.  I often forgo the muffin because most are made from refined white flour, a decent amount of sugar and a generous amount of butter which is not the kind of fuel I’m wanting to put into my body first thing in the morning.  I thought to myself  ” I need to design a healthy muffin recipe that’s just as good as a bowl of bircher... Read More

My Nicoise Salad

Here is my recipe for Salad Nicoise that appeared a few weeks back in the Sun Herald.  I’ve been making it on a regular basis ever since my trip to France last year where it appeared on almost every menu. It’s one of those salads that you can make up hours before, then throw in the tuna and dressing just before you eat it. Tuna can also be replaced for tinned wild salmon or a piece of fresh steamed white fish and if i’m entertaining, I’ll top each portion... Read More

A Healthy Chicken Burger

I’m always trying to make healthy meals and snacks for myself and the hubby to sustain us through our busy week.  I like making healthy burger patties from either grass fed chicken or beef.  I also make vegetarian versions from a combination of vegetables, tofu and seeds. These burgers are full of complete protein which means they have all the essential amino acids needed to repair the body as well as support your immune system. If you can source grass fed / pasture... 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

Apple Pie – gluten free

Apples are high in fiber (around 5 g) they contain both soluble and insoluble fiber which is great for your digestive system.  The soluble fiber is known as pectin and the beauty of this fiber is that it  has the power to help lower cholesterol, keep your regular and stabilize blood sugar as well as decrease the appetite for hours. There is nothing better than a warm slice of apple pie straight from the oven – topped with a dollop of thick yoghurt and a little honey.... Read More

Healthy pumpkin pie

Ok so I’ve made 2 pumpkin recipes in the same week ! I just love it this time of year and I had plenty of roasted pumpkin leftover from my soup. This is a recipe I’ve been playing around with over the last 6 months to serve in my healthy chef cafe.  Lovely, creamy, gluten free – high protein + Low GI and delicious served with a dollop of thick bio yoghurt or coconut sorbet.  Pumpkin is rich in antioxidants vitamin A , omega 3 plus iron and fiber. Walnuts are high in... Read More

Organic Meatballs in Tomato Sauce

WHY IT’S GOOD: These meatballs contain all the essential nutrients such as quality protein and antioxidants needed to build muscle, fight disease and support a healthy body.  When using beef mince, I like to use lean Pasture (Grass) Fed beef and make the mince myself.  Grass fed beef is definitely the healthy option, its has four times more Vitamin E than grain Fed beef, it has high levels of Omega 3 fats (good fats) which will protect the heart and nourish the brain.... Read More

Almond Crusted Chicken Schnitzel

I love using nuts and nut meals in a lot of the recipes I design.  Almond meal is the perfect flour replacement for those on gluten free, sugar free, low GI and low carb diets. When I was a little girl my Polish  grandmother used to make me chicken schnitzel at least once a week as it was one of my favorite meals.  She would lightly coat thin pieces of the chicken breast with a little arrowroot or corn flour then dip into lightly beaten organic eggs followed by wholemeal breadcrumbs... Read More

Egg white omelette

My favorite Egg white omelette recipe that took me about 1 year to perfect.  Delicious, light and filling – high protein and gluten free. Perfect if you want to lean up and get rid of some pudding off that belly ! The egg whites in this recipe are a terrific no fat source of high quality protein, containing all the essential amino acids needed for growth immunity and repair. Serves 1 150 g mushrooms ( shiitake, swiss brown, button) 1 tomato 2 shallots (spring onions)... Read More