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

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

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

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

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

Healthy Chocolate Mousse

Here’s a velvety smooth chocolate mousse from my 80/20 book –  just in time for Easter.   A chocolate mousse that’s guilt free and loaded with antioxidants. This purely delicious chocolate mousse is made from ripe avocado that is blended with raw cacao powder and scented with a little + vanilla and spice.  The addition of a banana or a little coconut water will make the texture a little lighter. If you are choosing to spread this magnificent mousse onto cakes... 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

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

Buckwheat Porridge

There is nothing better than my buckwheat porridge scented with vanilla bean, red apple and cinnamon which makes it taste just like apple strudel. I’ve added chia seed for extra goodness and muscatel adds a mild sweetness that makes it purely delicious. I’ve soaked all the ingredients the night before which makes the porridge quicker to cook the next morning – around 3 – 5 minutes. I vary my topping depending on what fruit and nuts I have in the fridge... 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

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

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

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

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

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

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

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

The Healthy Chef Shopping List

Here’s a page from my new book called 101 ways to lose weight. It’s my healthy chef shopping list with some great info on how to read food labels and what to look for in the supermarket. My list is intended as a guide and based on my favourite healthy foods I love to eat. Buy seasonal, locally grown fruit and vegetables, as they are nutritionally better for your health and also less expensive. Shop at farmers’ markets, join a fresh food co-op or grow your own. When... 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

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

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

Vegetable Hot Pot

When it’s a little cold outside,  I often like to make up a large French inspired vegetable based hot pot that is comfort food to nourish and satisfy. I love the sweetness and heartiness of carrots, onions and beetroot and combine them with a vegetable based protein source like my favourite puy green lentils that hold their shape when cooked without going mushy.  They also take around 25 minutes to cook which is great if you’re a little time poor. A good splash... 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

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

The Healthy Chef – Series Trailer

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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

XO Chilli Sauce

I’m going to share a recipe with you that’s my all time favourite for adding into just about any savoury meal.  It’s my quick and easy XO chilli sauce, that adds a little punch to seafood, chicken, meat, vegetables, eggs, beans or tempeh. Think wok tossed chilli crab, pan seared fish or teriyaki salmon with a hint of XO, medium rare pasture raised beef smeared with XO and topped with fresh lime and coriander dressing, green vegetables tossed with a little XO,... Read More

Poach The Perfect Salmon

Poaching is one of the easiest and best ways to cook salmon. I love it because it’s such a clean and unadulterated way of cooking and eating.  The integrity of the fish is not lost if poached correctly and you end up with the most delicious piece of tender fish that tastes great simply seasoned with a little lemon and a little cold pressed olive oil dressing. What’s good about it: Salmon is rich in omega-3 fats that are anti-inflammatory to the body and critical... Read More

My Healthy Carrot Cake

I love using ground almonds, quinoa and linseeds (flaxseeds) and chia when baking gluten free cakes. Almonds top the list because they make any cake or muffin so delicious and moist, plus they are packed with protein to help your body repair.  Red and yellow vegetables such as carrots contains vitamin A precursers called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. I’ve used macadamia nut oil in place of butter which is a delicious... Read More

Quinoa Power Porridge

When I need something sustaining and warming for breakfast,  I make myself this awesome porridge which provides instant nourishment. The addition of apple and cinnamon makes this porridge taste just like apple strudel. YUM. What it’s good for: 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 a good serving of all nine... 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

Peach + Raspberry Crumble

If you want a delicious, healthy dessert that’s quick to make and tastes totally amazing, then you just have to make my Peach + Raspberry Crumble.  The season for stone fruit here in OZ is almost over and now is the best time to buy fragrant free stone peaches from your local grocer. This dessert is just a matter of cutting them in half, removing the inside stone and arranging them onto a serving platter, then topping with smashed raspberries and a quick and healthy almond... 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

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 veggies... Read More

Banana + Oatmeal Cookies

It’s almost back to school time, so I thought I’d design a delicious and healthy oatmeal cookie for the kids.  The good thing about it is that they are also nut free, seeing as most schools these days don’t allow nuts. These cookies are a great portable food and pack well into any lunch box. I hope you enjoy these cookies as much as I do !  For those who are gluten free or paleo  - use almond meal (ground almonds in place of the oats).  see notes below. What’s... Read More

Super food Berry Smoothie

In the mornings, I’m often pulling out my Vitamix and whipping up a healthy power smoothie for breakfast.  It’s a great convenient way of getting a good intake of fresh fruit and veg as well as a good antioxidant, protein and fiber hit before I start work for the day. I try and vary the smoothies I make each day and use different types of whole fruits or vegetables that will help boost the immune system, and fill me up with plant based fiber. Fiber speeds up the movement... Read More

Retro Trifle

My food mantra is to cook not only for taste, but for the sake of your health and  remember that no matter what you’re cooking, it is possible to make every thing you make healthier and better for your body. This is a YUM recipe of mine that featured in last weeks Sun Herald Newspaper. When I designed this georgeous retro trifle my first thought was fresh fruit – pick what’s in season, fresh and sweet.  This time of year I love a strawberry mango or peach combo. Secondly;... 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

Quinoa Salad + Pomegranate Dressing

  This is a delicious healthy summer salad that I designed for the new menu at the healthy chef.  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... Read More

Fish in Tomato

This is a simple and delicious way to cook fish and have dinner on the table in around 20 minutes. This is the dish I’ll be making for Christmas lunch and It was inspired by my first trip to France last year where I was overwhelmed by the amazing fresh and healthy produce as well as how active everybody was,  it’s not surprising why so many people associate the Mediterranean diet with health and well-being. Tomato is full of antioxidants, in particular lycopene  that... Read More