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

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

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

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

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

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

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

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

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

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

Ricotta Pancakes

I remember making my first pancake when I was 10 years old.  It was a Richard Simmons recipe from his TV show at the time and was made from rolled oats, egg whites, milk and vanilla.  I’ve been making pancakes ever since – using different flours, seeds and nut meals to create the most amazing flavour combinations. I love folding in pillows of soft creamy ricotta or other variants like smashed banana that add another dimension of flavour and texture. A touch of cinnamon... 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

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

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

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

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

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

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

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

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

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

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

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

Gluten Free Buckwheat Wraps

This is a delicious gluten free friendly wrap recipe from Kamalaya –  My favorite Wellness Sanctuary and Holistic Spa in Koh Samui Thailand.  I’m here for a few weeks, so I’ll be posting some favorites from the Kamalaya kitchen.  These wraps are easy to make with just a few basic ingredients and make a healthy wrap to stuff with fresh salad and lean protein.  Perfect for lunch boxes or to enjoy as crepes and topped with almond butter, banana and a little... 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

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

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

Almond + Vanilla Scones

I love to bake. Any chance I get, I’m in the kitchen experimenting with different flours, nuts and aromatics, filling my home with scents of vanilla and cinnamon. This is a simple recipe for scones, made with blanched almond flour and vanilla. They are based on a French macaroon style of recipe  and what I love about these is that they are so simple to make and are delicious served plain or topped with your favourite whole fruit jam. I often grab one  as a quick breakfast... 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

Healthy Hot Chocolate

This time of year I start craving hot chocolate.  Something warm, sweet and nourishing that’s healthy and not going to start turning me into a marshmallow during winter. Buy good quality cocoa powder for this one. I vary from raw varieties such as loving Earth to quality cocoa powders such as Callebaut or Valrhona that make delicious hot chocolates.  Cocoa contains beta-carotene, calcium, zinc, iron, potassium, chromium and in particular magnesium that can help with... 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 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

Protein Power Balls

This recipe is a simplified version from my 80/20 cookbook that only takes 5 minutes to make. I normally make up a batch beginning of the week because  it’s a fantastic grab and go snack or mini power meal if I’m rushing around or to satisfy any sugar cravings when the 4 O”Clock munchies hit. These protein packed power balls are a great source of complete protein that contain all the essential amino acids needed for repair and for a healthy immune system, also... Read More

Irish Soda Spelt Bread

I’ve been in the mood for baking over the last week and today I made my favourite wholemeal spelt Soda bread  to go with a roast pumpkin soup we were having for dinner.  I love baking my own breads, the feel of the dough, the smell of it baking in the oven.  It’s something I used to do with my great Aunt when I was growing up.  She had this amazing wood stove that would turn out these awesome home made breads and apple cakes – and you could tell a lot of... Read More