Gluten-Free Brown Rice & Quinoa Salad

Most of us have a dish that we always take to BBQ’s, gatherings and picnics. The kind of meal that ticks the simple, abundant and crowd-pleaser boxes with ease.

This meal is that for me.

I watched in delight the first time that I saw people enjoying this meal, people who couldn’t care less about the best choice for their body and they were loving it! This recipe has since been fine-tuned and made on many an occasion in my life, including dinner at home!

It was served at both my eBook launch and Clean Eating Workshop in June to much acclaim and recently both The Daily Telegraph and my local paper The Mosman Daily featured the recipe (and a little about me) for their readership  – it is a seriously awesome salad that I know you will love too.

No surprise then that that dish was also one of the first inclusions in my eBook EAT WELL LOOK GOOD FEEL GREAT which is available here for download on iPad and Mac.

The recipe is gluten-free, vegan and the base ingredients can easily be made in advance saving you time and stress if cooking for many people or you simply have a busy lifestyle. You guys know how crazy I am for preparation by now….

As is the case for all recipes in my eBook, this dish is to serve one person though is easily multiplied for when you have other hungry mouths to feed OR as I do at home, make enough for a few days. The shining ingredient that brings everything together here is the coriander pesto which is made simply and cheaply in minutes as well as being a super handy and versatile inclusion for your fridge. My instagram is full of other ways to use the pesto and this post is another delicious option too!

A Clean Entertaining Platter To Impress

Spending time with loved ones is what life is all about. It makes everything that little bit brighter, that little bit better and more enjoyable. Sharing food with loved ones is high on the list of things to do and I dare say more than likely #1 universally. It is what we humans do and what we love so much, or is that just me….

You only have to visit a bar, cafe or restaurant and see the vast examples of this all around the world.

So what happens when eating better and caring more about your health takes a higher priority in your life and socialising falls to the wayside? Eating out can be a minefield for those newer to the journey and all of a sudden you find yourself healthier though somewhat of a social pariah.

What do you do?

You create delicious food for the people that you love and enjoy it with them. Without song and dance, or complication and instead made from a place of love and shared as such. Believe me when I say that I was never one for cooking for others, it all seemed too hard! Getting excited about serving people food that I had made especially in an informal entertaining manner seemed very far away. Now however, preparing food for people and seeing them enjoy it is truly special. Even more so when they don’t feel as I do about food and my health. I offer the food without explanation and take serious (and silent) pleasure observing their enjoyment at eating healthy AKA boring food. Oh the joy!

As well as preparing wonderful meal options that both satisfy and delight people, sometimes you just need snack-type savoury food and dare I say the kind of food that complements wine. My family, being of Hungarian descent are all about this kind of eating with both my mum and sister quite partial to a savoury snack accompanying a nice glass of red and who is to complain about a thing like that?! This European heritage has most certainly influenced my selections on this plate and and as I am currently in Italy enjoying being a newlywed, this post seems ever-fitting.

When someone pops over to our place for a wine and a catch up I like to have something on hand and believe that the best kind of food that you can serve is the kind that is least fussy and that you made yourself. Running to the store stressed and buying 10 items in packets doesn’t work for me nor my budget and I realised that what I was serving almost every time were my homemade dips. Not only are they delicious though also cheap and simple to prepare, doubling or tripling as spreads on nut & seed loaf, as marinades or atop whatever salad I am enjoying that day. Talk about versatility!

Alongside my dips I wanted to create a nutrient-dense cracker (still in the laboratory on that one) and a special though simple version expanding on the classic entertaining option – olives.

Presenting to you therefore an entertaining platter to both impress and nourish the people that you love (including you!) – Orange & Rosemary Marinated Olives, Coriander Pesto, Hummus & Crackers. The crackers I make do contain gluten though you could easily include a gluten-free option if need be and otherwise this platter is vegan, sugar-free and delicious!

Gluten-free Granola

As a fierce lover of muesli, granola was not high on my list of recipes to create. I first heard the word granola when visiting the US as a young teenager. Enjoying breakfast in a Californian hotel with my Dad, I remember hearing someone say they wanted to order granola for breakfast and I was intrigued! When their breakfast arrived however I was not impressed – a mushy and unappealing bowl.

So perhaps this image stuck and it wasn’t until looking to expand my breakfast options that I considered trying my hand at granola. After trialling a few well respected foodie’s granola recipes I have created my own combo; balancing the carbohydrates, proteins and fats, sweet vs savoury elements, the texture and the all-important yum-factor!

As well as a traditional breakfast option, this granola works fabulously in smoothies to bulk them up and provide you with extra energy, atop yoghurt and fresh fruit as dessert or alone and out of the jar as I have been caught doing more than a few times now…. Take a container and leave it at work for early morning starts when you don’t get time for breakfast or when you are starving and need food immediately.

Although containing carbohydrates (oooohh yes that dirty word!!) this recipe is gluten-free instead electing to include brown rice puffs and quinoa flakes which are both awesome and unique in their own right. I find this a satisfying and easy granola option which is light on the sugar and high on the flavour scale. When trying other granola recipes, the size of the nuts bothered me and so this recipe calls for them to be whizzed or chopped roughly. That way each mouthful is more even and not so dominated by one flavour or texture.

If you have an intolerance of dislike for a particular ingredient swap it out for something else and should the inclusion of grains bother you, omit them. The recipe is packed full of flavour so although it will be different, you would not be ruining the recipe so do your own thing however… I urge that unless you are allergic, to leave the pecans as they offer this incredibly rich, caramel flavour to the granola – heavenly!

On the topic of ingredients, like any cooking endeavour, the beginning is always an outlay. If you don’t usually use ingredients like those included in this granola recipe then buying them at once will be an expense however if you have the good fortune of living near a bulk whole foods store, this will make it cheaper for you. Allowing you to buy only what you need and not pay for brands or packaging, most even let you take your own containers to fill! The other important point is that once you enjoy these ingredients you will find yourself reaching for them in the weekly shop as opposed to something in a packet and in that way each batch that you make may only require the addition of one ingredient as the rest are already in your pantry.

The Bread That You Must Make Immediately

Sometimes there is nothing better in life than a seriously good sandwich. Until about 8 years ago, I ate a variation of this meal every single day. It was at the point that two things occurred, 1) bread began to take on a demonic appearance in my mind and 2) I started discovering other types of food!

Whilst these days I don’t think that bread is quite the devil, I do limit my intake of it. Why? There are better options and for me, that is what my food choices come down to, not whether something is good or bad.

First up, what is bread to me?

It varies dependant on my location though it’s absolutely always freshly baked with no preservatives and made with love. It is simple, full of flavour and operates as a fantastic vessel to hold other delicious bits of food. If I am at home, I enjoy a Quinoa/Soy sourdough, if I am in Paris who can go past a fresh baguette and if in Italy foccacia tends to be my weak point. Like all whole foods, bread should get mouldy and gross – fast. Those supermarket options packed full of preservatives for longer shelf life are a travesty to bread, forget them!

So now that we addressed that key point, when I say there are better choices than bread what do I mean?

I could quite honestly eat several slices of good bread with little fullness and this is because of the heavy-grain focus; the lack of protein and fat in bread means it is not the most filling. It just isn’t, as much as I wish it was and there in lies part of the issue with bread consumption, you eat a fair bit of it in order to feel satisfied. Totally OK and it makes sense though I feel that there are so many better choices which make my body sing so why not choose those!? When we feel more satisfied we don’t over-eat or tend to make as many poor decisions when it comes to our wellbeing so all in all this is a good situation!

Dreamy Creamy Porridge & Stewed Rhubarb

Porridge is one of those dishes that always makes me feel great. The thought of consuming a nurturing bowl of creamy oats is instantly warming and drool-worthy!

Growing up within a European family, the only way to cook porridge was on the stove and with milk. 20-something years later and nothing has changed. OK well maybe some things… For one, I am the most surprised to discover that my nostalgic childhood recipe is even better with the use of almond milk!

I have always been a plain-jane with my porridge topping, preferring the nutty, chewy taste and texture, allowing the oats to shine through with maybe a hint of cinnamon and a little fresh fruit to complement. Although this combination is still fantastic, last year I started creating unsweetened stewed rhubarb and adding it to my porridge (read: everything and more on that later) as a wintery treat. This combination changed me forever. Its’ ease, deliciousness, simplicity and nourishment are too good not to share.

Oats are my kind of superfood.

On the science front they are cholesterol lowering, rich in Vitamin E and dietary fibre (more than any other grain) and contain manganese, selenium, phosphorus, magnesium and zinc.

For me, one of the winning points about oats is their effect on blood sugar and insulin. As someone with genetic insulin resistance this is a super crucial element to the food that I consume and for anyone looking to prevent diabetes and a whole host of issues! Just like the ads tell us, it is the beta-glucan levels in oats that slow the rise in blood sugar levels following a meal, ensuring that changes in blood sugar levels are avoided.

The other bonus is that I can eat a bowl of porridge and even with my activity levels, be all set and satisfied for 5 hours. There is little else that can do this for me and I feel incredible when I have porridge for breakfast! This point is always very interesting to anyone looking to lose a little weight as oats are so satisfying, even in smaller amounts and therefore weight management gets a helping hand.

So you eat something you love and both your insulin and weight can be controlled – amazing!

3 simple steps to Raw + Delicious Chocolate

Chocolate is one of those foods that people have a serious love affair with. The kind that make you close your eyes in joy and that you feel you can’t live without.

Although the 80/20 or 90/10 rule comes into play here and regular kind of chocolate can be enjoyed from time to time; the seriously simple way to create your own chocolate is too good to deny!

First up let’s have a quick debrief on cacao (ca-cow)…

What is it? Where do I buy it? How do I eat it?

What – Cacao is the seed of a fruit of an Amazonian tree Cacao beans. It contain no sugar and between 12% and 50% fat depending on the variety and growth conditions. Raw, powdered cacao is full of flavonoids, which act as natural antioxidants and protect the body from ageing and disease caused by free radicals.

Raw cacao contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world. 

Not too shabby…

Nourish Bowl

Over the past few weeks I have been thoroughly enjoying a variation on my usual salads; and their ingredients. Additionally I have also taken a little bit of a back step when it comes to including meat in my meals and so ensuring adequate and quality protein sources has been crucial. My food checklist of simple, easy, seasonal and nourishing is taken care of with my Salad Plate + they look fabulous (and I solidly believe that we eat first with our eyes….) The idea for these plates is to take a handful of complimentary flavours, varying textures, ideal preparation for each ingredient and colour!! For those of you who follow me on instagram @healthyfitone or our FB page Mum and Daughter, you will have seen a few of these plates pop up over the past few weeks and now I want to share with you how to create one for yourself. This is the kind of minimal effort, throw together meal that is somewhat of a staple for me at either lunch or dinner; especially on a busy day; and is something that I know you will look forward to enjoying yourself! Let’s get started…

Raw Salted Caramel Protein Balls

The Raw Cacao Protein Ball recipe on our site receives 1500 new hits every single month and a whole lot of praise, so first of all – thank you!

This tells me that you guys love the idea of easy and nutritious snacks that can be made in advance, enjoyed on the go and are not too high in calories!

The recipe is such an easy way to add more protein, fats and quality carbohydrates in your diet, is delicious and also helps you avoid the post-sugar slump of processed, off-the-shelf snacks.

I do have a clean eating cookbook set for release oh-so-soon, though with the above in mind I wanted to create something new for you now.

Enter…. Raw Salted Caramel Protein Balls.

A bowl of perfect – Kale, Corn & Quinoa salad

I remember watching an episode of Masterchef in 2013 when the idea for this recipe came to me.

Taking into account the joy and texture of corn, with delicious salty, nutty and soft elements all thrown in for good measure.

There is no surprise to know that green leafy vegetables are good for us, we have been hearing this for years. Kale however, despite its long list of pros, gets a bad wrap, especially when eaten raw.

I think I know why.

Better still, I think this recipe will go a long way to changing that for you.

So what is the deal with kale then?

Yes it is featured in supermodel’s green smoothies, trendy cafe menus and organic farmer’s markets shopping lists and rightly so…  It is pretty freaking special!

Raw Nut & Seed Slice

Here is a nourishing and delicious addition to the lunchbox – both yours and the kids!

One of my new favourites and for only a few minutes work, you can’t beat that!

Ditch the expensive and processed bars, slices and snacks and instead enjoy a far more delicious slice that will keep your energy firing and hunger at bay for hours.

Having worked on a new regular in my (and your!) snack line up, this recipe has been fine tuned and can be made as a gluten-free variety as well.

Feel free to get creative and play around with the ingredients; for any intolerances as well; though just stick to the same quantities and you should be fine.

This recipe is raw and as such “sets” in the freezer though can be stored in the fridge. If you take a chiller bag to work, or send the kids with the same, then great and if not they will still taste delicious!