Icy cold, juicy, ruby-fleshed watermelon is so hot right now and I just love being on the watermelon bandwagon, creating refreshing salads, gelato and icy smoothies to keep my body cool in the summer heat. I love salads made from watermelon and often marry thick cut wedges with rocket leaves, fresh chopped parsley and Persian feta. This is a delicious watermelon salad that’s loaded with electrolytes and the perfect dish for a hot summer day ! Enjoy on it’s own or accompany with BBQ’d sweet corn and roasted summer vegetables. What’s great about it: Watermelon is packed with electrolytes (magnesium + potassium) that will keep your body hydrated during the summer months. It’s also an anti-inflammatory and high in vitamin […]
This is one of the simplest salads of all time to create. It’s from Purely Delicious – the cookbook and the perfect addition to a festive Christmas Lunch The flavour of this magnificent salad depends solely on the quality of the ingredients you use. I especially enjoy making this over the summer months, as juicy, ripe tomatoes are bountiful and at their seasonal best. For me, healthy cooking is all about using real food and the simplicity of the ingredients. The aim is to keep things as fresh and pure as possible. The ingredients in a classic Caprese Salad are very minimal – tomatoes, mozzarella, basil, olive oil, a little lemon, salt and pepper. This is the way it should […]
This is the perfect season to enjoy asparagus. I love this beautiful and simple salad that’s loaded with goodness and takes just a few minutes to prepare. You can serve this for breakfast, lunch or dinner and enjoy topped with creamy thinly sliced feta. The slightly salty feta marries perfectly with the subtle earthy flavours of asparagus and a drizzle of lemon juice and cold pressed olive oil just brings it all together. This salad can be eaten hot or cold, so if serving cold, it’s important to lightly refresh the blanched asparagus in iced water which will help retain the glorious green colour. Any left over asparagus can be thrown into an impromptu omelette made with organic eggs and […]
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 flavour and marry perfectly with baby spinach, ripe autumn figs and delicate jewels of pomegranate. This salad is delicious with a little Meredith goat’s feta and perfect sprinkled with a little pistachio that makes this bowl of goodness irresistible ! What’s Great About It: […]
I love making this salad as part of my festive Christmas lunch or dinner. The delicate sweetness of golden and red beetroot is captured when they are roasted in the oven then allowed to cool gently as they slowly develop their flavours. Serve warm or cold tossed with peppery leafy greens such as rocket and accentuated with a sprinkle of pistachio and a cultured yoghurt style labna or grilled haloumi. Serve with a home made citrus sured gravlax or scallop ceviche for a light and refreshing lunch or alternatively a delicious piece of roasted salmon or poached organic chicken. enjoy . What’s good about it: Beetroots are packed with phytonutrients called betalains that provide antioxidant and anti-inflammatory support to the […]
When I need something sustaining and nourishing for lunch I love to make my simple macro bowl, topped with a lush tahini dressing. Every mouthful delights as the textures and flavours serenade your taste buds. I love the subtly of the tahini dressing, scented with just a hint of ginger and with enough saltiness to mingle with the crisp vegetables and stir through the black rice. It makes a delicious portable lunch or quick healthy dinner - Pile into a glass mason jar for easier portability. You’ll feel amazing after eating this salad as your body infuses the goodness. What’s good about it: Sauerkraut produces amazing amounts of Lactobacilli, a healthy probiotic that helps with digestion and a healthy immune […]
I love this salad. I go through phases in the recipes I create and get inspired by fresh seasonal foods, the weather and how my body feels. This salad has been my lunch for the last couple of days and it’s delicious, simple to make and keeps really well for a few days in the fridge. It’s spring…the season for cleansing and new life. I can feel my body soaking up the goodness and you will too. What’s great about it: Green super foods such as kale and spinach help to increase alkalinity and detoxification in your body and promote healing. They are also rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper […]
I wanted to celebrate the first day of Spring by showcasing my deliciously healthy Flower Pot Salad. Everything in this flowerpot is edible – including the soil and I’ve designed this fun dish to be simple and effortless to make. Don’t be concerned by the many layers of ingredients – you can make this as simple or creative as you like. This is a perfect salad for kids, dinner parties or outdoor picnics with friends. The filling to this salad is quite simple and consists of a few layers. The textures and flavors marry wonderfully as you scoop in your fork looking for buried treasure and interesting morsels that will tantalize your taste buds. The flavors are raw and earthy […]
Cauliflower was often served at our Polish dinner table when I was growing up. Mum used to steam it then sauté with home made breadcrumbs and browned butter then finish off with a little lemon. These days I like a fresher touch, and this is one of my favourites this time of year. Lemon, fresh herbs and cauliflower – totally irresistible. This salad makes a simple meal I can whip up in a few minutes when I get home from work and any leftovers can be enjoyed for my lunch the next day. I love the inclusion of lemon, parsley and mint in this salad and every mouthful is refreshing and delicious. Pomegranate jewels add a little surprise to each […]
I absolutely LOVE this salad ! It’s a staple in my home and it’s delicious warm straight out of the oven or cold the next day for a delicious healthy lunch. Roasting brings out the natural flavours of the carrot and the dukkah intensifies the deliciousness. Simple to make and delicious to eat. Enjoy. What’s great about it: Carrots contain vitamin A precursors called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. Almonds naturally contain antioxidants like manganese, vitamin E and zinc which neutralise or scavenge substances called free radicals which would otherwise damage cells. Sesame seeds are high in magnesium that helps support vascular and respiratory health. They are also high in calcium that is responsible […]
If you need a warm nourishing meal that’s quick and easy to make then you can’t go past my warm broccoli salad with kale, lime and roasted tamari almonds. It’s my go to wellness recipe that makes you feel amazing after eating it. Delicious on its own or served with extra protein such as steamed white fish drizzled with extra lime, olive oil and black pepper. Enjoy for breakfast, lunch or dinner ! What’s great about it: The broccoli is full of alkalinising, anti-inflammatory and anti-cancer phytonutrients called sulforaphane that work to support optimum health and protect against disease. It’s a true superfood rich in antioxidants, including vitamin C, E and CoQ10. Broccoli is also a wonderful source of B group vitamins, […]
This is a beautiful marriage of seasonal flavours that evokes a hint of sweetness and spice. Rounds of pumpkin are roasted with olive oil and a touch of cinnamon which intensifies the delicious flavour. I’ve also sliced red apple into generous rounds and pan roasted them until golden – the secret is to also squeeze over a little orange juice just before removing the pan off the heat which takes the flavour to another level and add extra freshness and aroma. I love this salad warm, but you can also take leftovers to work and enjoy cold for lunch. I’ve used baby spinach as a base to this salad, but feel free to use other leafy greens such as rocket, […]
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 such as fresh garden herbs and a home made French dressing scented with a hint of Dijon mustard. These smashed organic eggs are perfect over […]
I’ve just come home from Kamalaya – my favorite wellness retreat in Koh Samui Thailand and had a wonderful 2 weeks of self indulging health and fitness. I ‘m posting up a delicious salad inspired by the wellness spa. It’s on my healthy chef cafe menu and it’s also one I’ll be making at this weeks Organic Expo in Sydney. I eat this for lunch almost every day and top it with a quality protein source such as sardines in spring water, wild salmon or Grilled tempeh.
This is a purely delicious recipe from my 80/20 book. My mango coconut salsa is perfect for your Australia Day summer time BBQ and it goes wonderfully well with just about anything from white fish to poached organic chicken. The mangoes I used are Honey Gold Mangoes from PINATA FARMS in Queensland, and all you really need to do is just add a squeeze of lime and a few aromatics and you have the most amazing salsa you’ll ever eat. What’s great about it: Mango is an antioxidant king, loaded with vitamins A, C and E and a tonne of phytonutrients that have been shown to have anti-cancer properties. The prebiotic fibre in mango keeps your digestive system healthy by providing […]
My favourite salad of all time is a simple bowl of fresh leafy greens, dressed with a classic French style dressing. Some of the simplest things in life are often the best and what I love about this salad is that the assorted leaves each have a character of their own – some sweet, some bitter and others slightly peppery that help stimulate digestion. The vinaigrette is the finishing touch that helps combine the flavours, tantalise your taste buds and keeps you coming back for more. I love to choose an assortment of leafy greens such as cos or romaine lettuce, with long crisp leaves, delicate butter lettuce with soft pale green leaves, red radicchio that are slightly bitter and […]
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 a heap of greens, vegetables and fresh fruit and make sure my bicycle is serviced and ready to rock. The word DETOX is the umbrella term used to describe many different […]
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 food that she seemingly whipped up in around 10 minutes. Sometimes she would serve it plain and simple and other times the salad would be topped with fine slices of feta or strained farm house cheese that she made […]
Kale is part of the brassica family which is the same family as cabbage. Some of us call it kale - some of us call it black kale, cavolo nero or Tuscan black cabbage. There is a secret to a great kale salad and such a great vegetable requires great respect. The leaves need to be washed and shredded finely. They then need to be filled with love and lots of it – so you need to add a good squeeze of lemon, a little olive oil and a pinch of sea salt and black pepper. Now the most important part is to give it a massage – yes you need to massage the leaves tenderly which helps to soften […]
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 fig is optional – but a great addition when they are in season – you can also use roasted cinnamon pumpkin if figs are unavailable. I love to eat it simply as is or topped with […]
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 on it’s own or with smoked salmon or my fish in a bag. Enjoy . What’s good about it: Peas are a great vegetable source of protein that helps to fuel and […]
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 benefits from following a diet rich in vegetables and whole foods include weight loss - diabetes control - lowered insulin secretion - improved sports performance, and a reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer. Vegetables and whole foods are […]
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 – which is what I normally do with any leftovers the next day. It takes about 5 minutes to make if you don’t have to cook the beans and the lush fiesta […]
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 phytonutrients called sulforaphane that work to support optimum health and protect against disease. Pistachios are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. Avocado is heart healthy and anti-inflammatory to the […]
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, iron, copper and phosphorus. Before cooking, rinse it well under cold running water, then cook just like rice using 1 cup of quinoa to 2 cups of water. It should take about 15 – 20 minutes. Once cooked, turn off the […]
This is one of my favourite salads that I enjoy as a healthy lunch or dinner when the weather starts to get a little warmer and a great one if you want to lean up for Summer and get a little pudding off that belly. Use whatever green vegetable and leafy greens you like , I sometimes throw in a handful or raw kale or lightly steamed broccoli. The addition of pistachio and pumpkin seed add extra nourishment as well as give the salad a wonderful crunch when you’re eating it. Leafy salad greens and vegetables are also known as functional alkaline foods. The American journal of clinical nutrition states that alkalizing diets improve bone density and serum growth hormone concentrations and also help to prevent muscle wastage. The Australian guide to healthy eating and the American Journal of clinical nutrition suggests eating 5 – 9 serves of salad or veggies a day is ideal and a more effective strategy in prevention and treatment of chronic disease. Evidence also suggests that antioxidants are best acquired through whole-food consumption and not as an over the counter pill. A salad serve is about a cup or a large handful of leafy greens or ½ a cup of veggies to reap the antioxidant health benefits per day.
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 off with a soft poached organic egg in place of the hard boiled.
Start making the salad as the main part of your meal and not just as a side dish. You’ll feel healthier and your body will thank you for it.