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How To Make The Perfect Dressing

A good dressing will turn any salad into a masterpiece.  I try to eat at least one large bowl of salad every day.  I make lunch my main meal of the day and pile a bowl full of leafy greens and thinly sliced raw seasonal vegetables into my favourite stainless steel mixing bowl – toss through my dressing and enjoy every mouthful.  If I’m at work and pressed for time,  I grab a couple of bags of fresh washed salad leaves from the supermarket, put them into a bowl... Read More

RACE RECOVERY

  Taking part in a fitness event 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... 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

Smashed Organic Eggs with Mustardy French Dressing

One of my favourite all time foods are organic free-range eggs.  We always have a dozen in the fridge at all times as they make a perfect meal for breakfast, lunch or quick healthy dinner. I remember my Great Aunty cooking up lots of egg dishes when I was growing up.  We used to raise our own hens and grow our own veggies, so a lot of our meals were based on egg and vegetable dishes.  I love to eat eggs pretty much any way, but one of my favourites is to smash them with aromatics... Read More

Detox Energy Salad

I was first introduced to a detox diet when I visited an awesome health and wellness retreat called Kamalaya that is situated in Koh Samui, Thailand. I did  a 14 day program especially designed by Dr Karina Stewart to help cleanse the body and nourish the cells.  At the end of my treatment – I felt amazing ! I was energised, rejuvenated and ready to take on the world.  Basically the motto of a detox is: REMOVE – RESTORE – REJUVENATE A detox is a bit like an oil change... Read More

Kale + Spinach Detox Salad

I’m excited about welcoming in the new year and all the exciting projects I am developing for The Healthy Chef.  But before I weather the storm, it’s important to me that I take a minute to re-evaluate  and reset my health and my lifestyle that will help me get through the busy year ahead. January basically means that my home turns into a health spa, a detox retreat that helps me focus 100 % on my health. I get a full body check up –  fill my fridge with... Read More

Greek Salad

When I was growing up, my great aunt used to grow her own lush vine-ripened heirloom tomatoes.  I remember bowls full of these glorious tomatoes on her kitchen bench, picked straight from the vine and the quirky colours gave them life and character. She would slice and throw them into  simple summer salads married with fresh cucumber and dressed with wine vinegar, fine sliced red onion and fresh garden herbs, ready to serve for our lunch or dinner.  It was simple healthy... Read More

Pad Thai Salad with Coconut Lime Dressing

I’ve been focusing on digestive health over the last few weeks and wanted to share my awesome Pad Thai Salad. It’s so easy to make and what I love about it is that you can make up a large batch then divide this awesome salad into portable containers or mason jars and take them to work to enjoy as a healthy lunch. The salad lasts for about 3 days in the fridge and is perfect sprinkled with tamari roasted almonds or served with your fav protein. The best vegetables... Read More

Roasted Baby Carrot with Pomegranate, Pistachio + Hummus

I love my vegetables, and not a day goes by where I’m not inspired to create purely delicious meals to nourish my body and make me feel great. I couldn’t resist posting my favourite recipe of the moment made from simple roasted  baby carrots served on a bed of fresh made hummus and scented with a hint of pomegranate.  You’ll notice that I don’t add  the traditional garlic or cumin to my hummus recipe – the reason is that I find it really over... Read More

SPORTS NUTRITION – HOW TO BE YOUR BEST

Many people are ditching their doonas and braving the elements to train for some pretty awesome endurance events over the next few months. What a great way to boost your health and fitness and get that energy flowing through your body. Nutrition is a vital but often overlooked element of a training program. Training for any event takes planning and perseverance, especially if you are pushing your physical boundaries. An increased training load not only puts your body under... 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

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

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

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

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 With Persian Feta + Lemon Scented Dressing

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

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

Skinny Dips

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

NEW YEAR’S RESOLUTION COMPETITION – Congratulations Jessica Sharratt !

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

Blackbean + Sweetcorn 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

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

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

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

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

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

Earth Burgers

When I first designed these burgers, I felt like I was back at my favourite health spa “Kamalaya” in Thailand.  Eating them will automatically make you feel healthier and more energised and they make the perfect meal, delicious hot or cold. Serve as a bun free burger on plates or stuff into large lettuce cups and top with caramelised onion, fresh tomato and avo. A soft organic egg, cooked sunny side up is also a lovely addition. They take around 10 minutes to make... Read More

How To Peel + Enjoy A Pomegranate

It is the season for pomegranate and to enjoy these wonderful antioxidant rich ruby red jewels in a variety of healthy meals. Think baby spinach leaves topped with Persian feta, pistachio, figs and a generous scattering of pomegranate, maybe a muhammara dip made from pomegranate, roasted red capsicum and walnuts served with crunchy raw vegetable crudities or a refreshing salsa made from pomegranate, orange, lemon and coriander you can spoon over grilled organic chicken, rare... 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

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

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... Read More

Quinoa Salad + Pomegranate Dressing

  This is my delicious healthy summer salad of the moment.  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 macronutrients such as manganese, magnesium,... 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

Poached Organic Chicken Salad with Pistachio + Lemon Parsley Mint Salsa Verde

This is one of my favourite salads that I enjoy as a healthy lunch or dinner.  Use whatever green vegetable and leafy greens you like such as bitter greens to help digestion or lightly steamed broccoli or asparagus.  The addition of pistachio and pumpkin seed add extra nourishment as well as give the salad a wonderful crunch when you’re eating it. You can also use macadamia or walnuts nuts in place of pistachio and a light sprinkle of chia seed. Vegetarians can swap the... Read More

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

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

Raw Energy salad

Eating the right sorts of Salad can be a healthy and satisfying way to get healthy and watch your waistline.  Research shows that people who eat a large salad before lunch or dinner consume 12% fewer calories then when they don’t have a salad before hand.  The fiber in the salad will fill you up and the acid in vinegar (acetic acid) helps suppress the appetite and slows the speed at which our stomachs empty.  This means that you eat less during a meal and feel full for longer... Read More

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