The Healthy Chef – Teresa Cutter

Roasted Pumpkin + Carrot Soup with Green Goddess Pesto

Over the next few months I’ll be posting some of my favourite winter warming recipes to nourish and heal over the cooler months. A soup that I regularly make is my roasted pumpkin and carrot soup. The roasting intensifies the delicious flavour, allowing a delicate sweetness that comes through the finished dish. I vary how I serve my soup depending on what I feel like at the time or what I have in the fridge.  One of my favourite toppings is a green goddess pesto made from... Read More

Immune Boosting Green Smoothie

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

Macadamia Nut Milk

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

Anzac Biscuits

Anzac biscuits are a favourite of mine to bake in my kitchen and they 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 cookie so that you’ll hopefully find the creation that works for you. The first is my favourite and based on traditional rolled oats combined with coconut, almond and heart healthy / anti-inflammatory  macadamia... Read More

Superfood Smoothie

Today I thought I’d post a favourite smoothie recipe of mine that I’ll be mixing up on the Healthy Eating Stage.  I basically designed this recipe for myself to enjoy as a nourishing quick breakfast if I’m pushed for time and it makes me feel full and energised all morning. I love making up my own healthy meal replacement shakes as I know exactly what’s in them and what I’m putting into my body.  Most store bought shakes are filled with fillers... 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

Power Porridge

  This is my all time favourite porridge that I enjoy most mornings when the weather is a little cold outside. It’s made from vanilla,  flaxseed, chia, fresh apple and a good dose of cinnamon that makes this morning ritual taste exactly like apple strudel.  Adding a little cinnamon has the power to help your body metabolize sugar and reduce insulin levels,  eating as little as 1/2  -  1 teaspoon of cinnamon a day is all you need to feel the benefits. Apple adds... 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

Natural Health Society of Australia – one day seminar !

I’m delighted to be cooking at the Natural Health Society of Australia – one day seminar this Sunday 24 March.  The event will be held in Sydney at the North Ryde Gold Club and  I’ll be presenting a practical recipe demonstration called FRESH + FAST.  There will also be some wonderful speakers at the event such as Jo Thompson who will be speaking about Gerson Therapy – Leslie Embersits (founding director of Mindd) speaking about intergrative healthcare... 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

Blueberry Pie Smoothie

  I make my blueberry pie smoothie as a quick breakfast or at times blend it up as a night time snack to help satisfy my sweet tooth.  My freezer is always full with frozen blueberries and at times I’ll add a chopped frozen banana for extra creaminess and sustenance. What’s good about it: This smoothie is high in protein, antioxidants, folate, minerals and fibre to support a healthy metabolism. Studies show the blueberries contain antioxidants called polyphenols... Read More

ORGANIC SUPERFOOD

” I’m pleased to announce the launch of my NEW Organic Superfood. It’s loaded with anti-oxidants and has a purely delicious taste of wild berry that will nourish your body with vitality. If you give your body the right environment and adopt healthy habits, you have the power to change your health in the future”.  Teresa Cutter WHAT’S GOOD ABOUT HEALTHY CHEF ORGANIC SUPERFOOD 100% plant-based and suitable for vegans + vegetarians. Rich with naturally occurring... 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

Chocolate Truffles

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

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

Summer Muesli

This time of year my body craves fresh summer fruits to get me started for the day. I love the delicate sweet aroma of white peach that marries perfectly with summer passionfruit and raspberry.  Adding seeds and nuts such as LSA, chia and roasted almond add crunch and sustainance until lunch time, whilst creamy thick yoghurt smooths out the flavours and carries them perfectly into my mouth. Any leftovers are easily thrown into my Vitamix and blended with vanilla until thick... Read More

Banana Bread (gluten free)

  There is something magical and comforting about banana bread served lightly warm and toasted. This is my gluten free version ( a recipe from my 80/20 book also available on iTunes as an ebook).  It’s yummy on it’s own or topped with a little ricotta + honey. What’s good about it: Bananas are a terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function.They add moisture and sweetness... 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

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

Strawberries and Cream smoothie

Smoothies make a terrific quick breakfast or meal replacement any time of day. This is one of my favorite breakfast smoothies and it contains  antioxidants and protein to  nourish and support your immune system as well as keep me full all morning. SMOOTHIE BOOSTERS: OMEGA 3 Essential in your diet and will support your health in every way such as reduce inflammation, nourish the brain, help with fat loss and protect the heart. Add 1 teaspoon flaxseed, chia, walnut or their... 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

Pumpkin Fruit Cake

I love to Bake !  It’s my passion and I’ve been mixing and whisking purely delicious cakes most of my life. This time of year I’m always in my kitchen playing with ingredients and different combinations that I can combine to produce simple and delicious baked goodies.  What I love about this fruit loaf is that it’s so easy to make and the use of grated raw pumpkin makes this cake extremely moist and delicious. For those who prefer a gluten free option... 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

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

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

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

Raw Chocolate Cupcakes

You asked for it – so here it is.  My recipe for no-bake  chocolate cupcakes made with nutrient dense walnuts and cacao. What I love about these is that  they are quick and easy to make and they are perfect for entertaining.  I make up a large platter to take to parties and gatherings with family and friends. They are instantly devoured and satisfy the sweet chocolatey fix you sometimes crave. Another great thing about these is that they keep really well in the fridge... 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

Granola

There is nothing more delicious and more rewarding than making your own crunchy granola. Here’s an adaption from my crunchy muesli recipe from my 80/20 diet book.  I often make up a few batches over a weekend to enjoy with fresh berries and lush natural yoghurt or over my  Acai smoothie bowl.  What I love about this recipe is that it is really easy to make plus it has no added oils in the cooking process like many  store bought versions. The secret to making it lies... 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

Hulk Smoothie

Here is a fun super hero way of getting your kids to enjoy their greens !. It was the winning entry from my last “Win a Vitamix Competition” called “THE HULK” smoothie,  submitted by Nicole Valentic who makes it regularly for her 2 twin boys. Let’s be honest…..Feeding yourself and your kids healthy food is not an easy task and it takes a lot of hard work and effort to bypass most of the processed food and junk in supermarkets theses days.  Being... Read More

Blueberry Muffins

I’ve been in a baking mood for the last week and thought I’d share another one of my favourites from my NEW 80/20 ebook. These high protein  blueberry muffins are practically a meal in itself and are lovely for breakfast on the run served with your favourite cup of tea or long black.  Enjoy ! What’s good about it: Each muffin has just over 7 grams of protein which will help fill you up, keep blood sugars stable and support a healthy metabolism. I’ve... Read More

Red Velvet Cupcakes

This is my healthy take on the traditional red velvet chocolate cake.  It’s lovely and moist from the fresh grated beetroot that i’ve added into my cupcake batter and it replaces the traditional red food colouring found in traditional recipes. I’ve thrown in a handful of raisins to add a touch more sweetness and it marries well with the cocoa and cinnamon. You can also add prunes in place of the raisins that provide a lower glycemic response and suited for... 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

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

Chocolate Smoothie

If you want super power packed nutrition – then you need to try my chocolate smoothie.  This makes a delicious healthy snack or light meal that’s perfect when you want to indulge in a little chocolate therapy. The addition of frozen chopped banana makes it smooth and creamy and I sometimes throw in other fruits that compliment and add extra nutrition such as frozen blueberries. What it’s good for: Cocoa is high in the antioxidants A C and E and magnesium... Read More

Apple + Cinnamon Breakfast Cookie

These little cookies make a portable healthy breakfast or snack that go perfectly with your morning tea or coffee.  I’ve combined my apple + cinnamon porridge  recipe that contains rolled oats, hazelnut, vanilla + muscatel  with a little apple and heart healthy macadamia nut oil to make these delicious cookies. You can pump up the protein by replacing the raisins with omega 3 rich walnuts and make them gluten free by using rolled quinoa in place of the oats. I often... 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

Gluten Free Bread

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

Oatmeal, Spelt + Honey Scones

Here is a wonderful and healthy scone recipe that is simple to bake and really delicious. I love using 100 % wholemeal spelt flour in this recipe as it gives a wonderful wholesome flavour and a delicious crumb when you bite into it.  The rolled oats add another layer of texture and goodness and are perfect married with a little honey, cinnamon and vanilla. Now I’ve also used quality cultured butter in this recipe which adds flavour and the most amazing mouthfeel.  There... 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

Chia porridge with Pear Cinnamon + vanilla

People often ask me what I eat for breakfast. Well for me that all depends on the weather, how I feel, what’s in season and my activity level for the day.  When it’s cold outside there is nothing better than a bowl of my awesome power porridge made from fresh pear, chia, flaxseed, a little spice and my choice of milk. The fruit varies but my favourite is ripe beurre bosc pear that is naturally sweet, juicy and full of fibre. It also has a smooth, buttery flavour... Read More