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Dahl with (or without) Turmeric Fish

5/6/2019

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Dahl is one of my favourites, I always have some stashed in the freezer for when I just can't be bothered cooking or I need a quick lunch at home or at work.
This recipe includes the Tumeric fish as well - which is a new addition for me and I love it!  But dahl is just as good on its own, or with some broccoli or salad or as a side with pretty much anything.

Ingredients:
Spice mix:
1 tsp garam masala
2 tsp turmeric
1/2-1 tsp chilli flakes (maybe less if you prefer mild) – or one long red or green chilli finely chopped
2 tsp ground cumin seeds
2 tsp black mustard seeds

other ingredients:
1 tablespoon of ghee or  coconut oil or olive oil
2cm piece of ginger (grated) - (if you have a thermomix chop ginger sp 8, 5 secs)
1 carrot (grated)
4-5 florets of cauliflower coarsely chopped
1 onion (finely diced)
(Thermi – add carrot, cauli and onion to ginger and chop 5 sec sp 5)
400g water (or bone broth or stock)
400g coconut milk (I use Ayam or Honest to Goodness – BPA free cans and 100% coconut milk – no fillers/additives) 130g red lentils (rinsed well)
350g chopped tomatoes
Juice of a fresh lime (or two – depending on taste)
Sprinkle of seasalt and pepper
Coriander - a generous handful, chopped

For the fish fillets:
1 white fish fillet per person – snapper, mackeral, local fresh fish
1 tablespoon of melted ghee or olive oil
1 tablespoon of turmeric
1/2 tsp sea salt
1 tablespoon of lime or lemon juice

To make Dahl:
Rinse lentils well several times and set aside.
Add a tablespoon of ghee/oil to a heavy based saucepan – heat up and then add spice mix stirring for a couple of minutes until fragrant and mustard seeds start to pop. (Thermomix 3 min, varoma, sp 2).
Add onion, garlic, ginger, carrot and cauliflower (if using) and cook until fragrant. (Thermomix 3 min, varoma, sp 2).
Add the red lentils, chopped tomatoes, coconut milk and water/stock.
Simmer for 25-30 minutes, stirring occasionally    (Thermomix 25 mins, 100 degrees speed 2)

Add lime juice, sea salt and pepper (taste and add more lime juice if needed) and coriander.

For the fish fillets
In a bowl mix the turmeric, ½ tablespoon of  ghee/oil salt and lime juice and coat fish fillets both sides.
Heat frypan to quite a high heat, add ghee/coconut oil and then cook fish both sides – will only take a minute or two depending on the thickness of the fish.
For a light meal, serve with a spoon of natural yoghurt on top with steamed broccoli or green beans., or a green salad If you are extra hungry, some brown rice.   

Lunch Tomorrow: Take leftover dahl and veggies . Or cut carrot, celery, bean, cucumber sticks for dipping in dahl.

Ghee:   is clarified or purified butter.  It has been used in Indian cooking and Ayervedic medicine for centuries.    It stimulates digestion & metabolism, enzymes and helps break down food and fats.  It also adds a wonderful quality and flavour to the food.
It is made by boiling butter to remove the milk proteins (so it is lactose free).  It has so many wonderful qualities it deserves its own post!  
I make my own in the Thermomix - chop 500g butter - cook on Varoma for 60 mins speed 2 without measuring cup, then put on for another 60 mins, varoma speed 2.  Then strain through a muslin sheet or nut-milk bag into a jar- you will catch all the little solid bits (milk proteins).   Or you can do by boiling in a saucepan on the stove till the milk solids separate.   Keep in the fridge for up to 6 months.
Lentils and pulses: contain a lot of soluble fibre (like that in oats) that forms a gel like substance in the digestive tract and ferries the fat out of our system - so great for reducing high cholesterol and helping weight loss!
The high fibre, high protein content helps even out blood sugar, to reduce the sugar spike after eating (and reduce sugar cravings.)
Also rich in B vitamins which we need for energy production and healthy nervous system - and our stress response! (B vitamins are eaten up in periods of stress - and also by alcohol consumption.)
Spices: Tumeric is known to be anti-inflammatory, chilli and ginger aid the digestive system, coriander is a beauty for weightloss and is also full of chlorophyll which is lovely for our  blood (and kidneys).
You could cook this the night before (or a couple of nights before), or freeze it.  I usually double this recipe (if using Thermomix and doubling, I just do the prep – chopping etc in thermi and then put all in a big saucepan)
 Use as a yummy dip with crackers or veggie sticks. 
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Delicious mushrooms

5/5/2019

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A great fast way to get some more veggies in your day!
These take 5 minutes to prep and 8-10 mins to cook so they make a fabulous anytime food!!   I just love them for breakfast or for a light dinner.  Today I had them for lunch!



Ingredients:
Portobello mushrooms - 2-3 per person

A handful of kale/baby spinach/shredded zucchini per person - chopped
Goats cheese
Pine nuts
Olive oil
pinch of seasalt

To make:
Preheat oven to 180 degrees
​Peel the mushrooms and pop onto baking tray, drizzle with a little olive oil.
Chop kale/baby spinach and pile on top of mushroom.  Break goats cheese into little pieces and balance on top, then add the pine nuts.
Sprinkle with a little seasalt and black pepper
Pop in the oven for 8-10 minutes.  Done.  Enjoy!
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Salted Caramel Popcorn

8/8/2017

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A little bit salty, a little bit sweet.....and very yummy!
​
I was experimenting this morning for something to take to school for Oscar's birthday that isn't a lolly or cake, but is still a treat.

This is super quick to make and pop into a little cellophane bag with a little sticker.  Or to serve at a party in a big bowl with mini cups ....I might just do both@


Ingredients:
1/2 cup popcorn 
1/4 cup maple syrup
2 tablespoons of coconut oil or butter
1/2 tsp seasalt
1/2 tsp pure vanilla essence or vanilla powder

Line a baking tray with baking paper (for popcorn to cool on).
​
Pop the popcorn in a large pot ( I use a tablespoon of coconut or macadamia oil)
In a small saucepan add the maple syrup & coconut oil or butter.  Bring to boil and slow boil for about 2 minutes. Add seasalt and vanilla and mix well.

Pour the caramel mix over the popcorn and mix well.  Allow to cool, spread out on tray lined with baking paper
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Zingy cruciferous Stir Fry

8/8/2017

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4 adult servings
Prep: 10 mins, Cooking 5 mins (literally so make sure you chop all the veggies before you heat the wok!).

I love cruciferous vegetables (thats our cabbage, cauli, broccoli, brussels sprouts etc), well known for gut healing and anti-cancer properties, they are also tasty, colourful and delicious.
I often use this stir fry when I have some leftover poached or roast chicken.  I just cook the veggies and then pop the shredded chicken in at the end to warm through.
Without the meat it also makes a lovely warm side dish to accompany a piece of meat or seafood, or with some extra seeds becomes a meal in itself. 
​In winter it is great with finely sliced  brussels sprouts
Ingredients:
  • 2 free range chicken breasts or 400g skirt or rump steak - cut into stir fry size strips (you can buy them pre cut)
  • a couple of teaspoons of olive oil
  • 1 medium garlic clove
  • 1 bunch of broccolini (cut into 3cm pieces) or 1/4 a broccoli - cut into florets or shaved with mandolin (or a few florets of cauliflower shaved with mandolin
  • 1 cup red cabbage finely shredded (the mandolin is great for this)
  • 2 cups of kale, de-stemmed and shredded
  • 1 tablespoon tamari
  • 1/2 tablespoon of apple cider vinegar
  • 2 tsp sesame seeds
  • 1 avocado - cut into quarters.

To make:
This literally takes 5 minutes - so make sure you have all your vegetables cut up before you heat the wok!
​Heat wok or large frypan and add olive oil.  Stirfry chicken or beef for about 2 minutes, stirring frequently, until just cooked through,  set aside.
Add  a little more olive oil to the pan and then the garlic &  broccolini/broccoli, cook for approx 1 minute, stirring frequently.  Add remainder of vegetables, mix frequently for 1 minute to cook through.  Add chicken or beef back in,  apple cider vinegar & tamari and stir while cooking for 1 more minute.

Sprinkle with sesame seeds to serve, and add 1/4 avocado to each plate.


​
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Anti-Inflammatory Pineapple Turmeric Smoothie

8/7/2017

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Pineapples contain bromelain, an enzyme which helps break down protein - so it is known as a digestive enzyme as it helps us break down foods.  Great for people who tend to get indigestion after meals as it lifts the digestive enzymes in our gut needed to break down foods.  Curcumin is the active ingredient in Turmeric, which is know n to reduce inflammation.  These days, pretty much everyone has some kind of inflammation - be that aches and pains, too much sugar or meat, rashes, allergies etc -so we could all do with the anti-inflammatory benefits.  If you need another reason, this is delicious too - Think pine-lime splice!
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​Serves 2
  • 1 cup diced pineapple
  • 1 tsp turmeric powder or freshly grated
  • 1/2 tbsp chia
  • 1 tbsp dessicated /shredded coconut or 2 tbsp fresh coconut
  • 1 lime, sliced into quarters (I leave the peel on)
  • 1 cup water or coconut water​
  • A dash of black pepper (this helps with the absorption of curcumin in turmeric) 


To Make:
​Blend all ingredients together and enjoy! 
​

Adapted from Food Matters.

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Green Smoothies

8/7/2017

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Green smoothies are a fantastic and yummy way to get lots of greens into your diet. Experiment with different greens:  English spinach, baby spinach, kale, rocket, celery, parsley (a few sprigs) are all great – make sure you rotate them. And never throw the leaves of your organic beetroot, celery etc out – use them in the smoothie.
Also a great way to use the greens that haven’t been used during the week...I often throw a carrot or beetroot in too! here are a couple of variations - try these out and adapt to your taste.  Add avocado to make it creamy. To add protein you could add a tablespoon of chia or a couple of tablespoons of protein powder or some soaked cashews.

A green smoothie a couple of times a week for breakfast or a mid morning snack is a great start to the day packed with B vitamins, vitamin C, Magnesium and calcium.

Cinnamon helps with insulin and hence blood sugar regulation, so is great to ease sugar cravings and reduce blood sugar levels. It's also good to help lower cholesterol levels.

Serves 2
Option 1
1 green apple cored and quartered
1⁄2 a lime or 1⁄4 lemon – whatever is in season (I don’t peel it!)
a couple of handfuls of leafy greens (see above ideas)
1 tsp cinnamon
1 cucumber
1 cup of ice
1 cup of water
2 tablespoons of chia soaked in
1⁄2 cup water

Option 2
1 ripe pear – cored and quartered
1⁄2 a lime or 1⁄4 lemon – whatever is in season (I don’t peel it!)
a couple of handfuls of leafy greens
1 tsp cinnamon
1 cucumber
1 cup of ice
1
1⁄2 cups coconut water

To Make: 
Add all ingredients except water to Thermomix or blender and blend on speed 8 or high for about 30 seconds, add the water and blend for another 20 seconds. Check consistency and add more water in needed, and blend again. 


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My pimped Chicken & Sweetcorn Soup

8/7/2017

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We almost made it through winter without being sick!  But not quite!  So I made this last night (and just ate my leftover portion for lunch!)
This super easy and fast soup is a great pick-me-up any time of year.  I've boosted the traditional soup by adding a good serve of greens, and some coriander.  I usually have some chicken thighs, bone broth and some frozen corn in the freezer, so it can be pulled together quickly without a visit to the shops!  
You can freeze the soup once made and its also great for lunchboxes (well lunch-thermoses!)

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6-8 Serves
Ingredients:
1.5 - 2cm sq piece of fresh ginger
1 small brown onion or 1/2 bunch of shallots
3 tsp olive oil
1200ml liquid - water, bone broth, stock or combination 
600ml water
1 tablespoon of Thermomix stock / 1 tsp vegetable/chicken stock powder (if bone broth is not salted.  Omit if your bone broth/stock is already salted)
2 tablespoons of tamari
500g skinless chicken thighs or breasts cut into thin slices (1cm x 5cm)
3 cobs of corn (kernals removed), or 1.5 cups of frozen corn kernals
2 bok choy (finely sliced),  or 3-4 handfuls of baby spinach
1/4 bunch coriander - stems and leaves chopped

To make: 
Thermomix:
​Place ginger in mixing bowl and chop 2 sec/sp 7.  Scrape sides of bowl.
Add Onion/Shallots & chop 2 sec/sp 7.  Scrape sides of bowl.
Add olive oil and saute 2 mins/120/sp 1
Add water/stock/broth,  tamari & chicken & cook 10 mins/90/sp 1
Add corn and cook 7 min/ 90 / sp 1,  add chopped bok choy* & coriander stems and cook 1 min / 90 / sp 1
(if using baby spinach, I add this at the end and don't cook it - it will wilt enough in the hot liquid)
Serve topped with coriander leaves.


Stovetop:
Finely grate ginger and chop onion/shallots.
Heat oil in a large saucepan and add ginger, onion/shallots - saute for a couple of minutes until soft and fragrant.
Add water/stock/broth, stock powder/paste (if using) &  tamari & sliced chicken and bring to just before boiling, then simmer, stirring occasionally, for 5 minutes.
Add corn and simmer for 5 minutes.
Add bok choy, stir through while simmering for 1 minute.
Serve topped with coriander leaves.
(if using baby spinach, I add this at the end and don't cook it - it will wilt enough in the hot liquid)

Keep leftovers for lunch tomorrow or freeze for later!


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Roast Vegetable, Quinoa & Pesto Salad

8/1/2017

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I love a colourful hearty salad!!  Most of us need a few more vegetarian meals in our repertoire.   This one is a meal in itself  and is also great as a side with chicken, beef or lamb.

Great for lunch the next day or a dinner from the fridge tomorrow - you could add some grilled chicken or lamb to change it up.  Also great as a wrap!

Use any roast veg you have in the fridge.  Try adding or substituting zucchini, eggplant or sweet potato.
​Tip:  Roast Vegetables and cook quinoa on the weekend for a quick Monday/Tuesday meal.

Recipe adapted from Helmsley & Helmsley “The Art of Eating Well”
​​​Serves 4 as a main or 8-10 as a side.
  • 2  carrots, roughly chopped into 1-2cm chunks
  • 250 g pumpkin cut into 1-2cm chunks
  • 1 large red capsicum, roughly chopped
  • 1 punnet of cherry tomatoes
  • 1 large onion red onion roughly chopped into 8ths.
  • 1-2 medium beetroot, well scrubbed and chopped into little chunks - 1-2cm 
  • 1 can of chickpeas, drained and rinsed
  • 3 tbsp olive oil 
  • a handful of fresh herbs - thyme, rosemary, sage  or 2 tbsp mixed dried herbs
  • 150g - 200g leafy greens - I use the beetroot leaves (wash well and chop) and add some rocket or baby spinach
  • 1/2 cup chopped walnuts, sunflower seeds, pepitas or sesame seeds (or a combination)
  • sea salt and black pepper
  • ½ - ¾  cup BB pesto  (or a good quality bought pesto)
  • 1-2 tablespoons apple cider vinegar
  • 50-60g feta cheese (optional)

Quinoa
​1- 1.5 cups of cooked quinoa   (I cook quinoa and freeze in batches to use in recipes like this to save time mid week)
  • 1.5 cups bone broth or water
  • ¾ cup quinoa (rinsed well several times)

To make:
1. Preheat the oven to 200°C
2. Lay the roughly chopped vegetables & whole cherry tomatoes in a single layer on a large roasting tray, sprinkle with salt and pepper and drizzle with olive oil. Scatter over the herbs.
3. Roast for 30–40 minutes or until the veg is tender (pierce with a knife to check). Halfway through the roasting time, use a wooden spatula to turn the veg
4. Meanwhile, make the pesto if you don’t have pre-made.
5. Place quinoa and water/stock in saucepan and bring to the boil, reduce heat to a simmer, cover and allow to simmer for another 15 mins until tender (check on it ½ way through in case it needs more water).
6.  To make dressing combine ½ - 1/3 cup pesto with 2 tablespoons of olive oil and 1-2 tablespoons apple cider vinegar.
7. Combine the quinoa, chickpeas and roasted vegetables in a big serving bowl, toss in your pesto & olive oil and the rocket/baby spinach salad leaves, sprinkle with crumbled feta (if using)  nuts/seeds and serve warm or cold.
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BB....Broccoli Basil Pesto

8/1/2017

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My favourite quick pesto - with a boost of broccoli (my all time favourite vegetable for nutrition content and gut loving benefits), and walnuts - (they don't just look like brains - they are good for them too!  full of Omega 3's, folate, Vitamin E & antioxidants and a great vegetarian protein)  
Pesto is so tasty, versatile and delicious - as a dip, a snack or quick lunch or a tasty addition to dinner.  Check out a few ideas at the end of the recipe:
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Ingredients:
80g parmesan - crust removed, 
30g (1/3 cup) walnuts roughly chopped (or the traditional pine nuts)
1 clove garlic
1 bunch fresh basil leaves
150g (about 2/3 head) of broccoli broken into florets
100 ml extra virgin olive oil
pinch of salt
 

To make:
Finely grate parmesan and crush garlic.
Add all ingredients into food processor or blender and process until smooth.
Place ½ in a clean jar, top with olive oil and keep in fridge up to 5 days.  Split the remaining 2 portions and store in freezer to use later.

​To make with a Thermomix:
Cut parmesan into chunks, add to bowl and grate 15 secs/sp10.
Add all other ingredients to bowl and chop 20 sec/sp 7.
Place ½ in a clean jar, top with olive oil and keep in fridge up to one week.  Split the remaining 2 portions and store in freezer to use later.

Try some of these ways to use it:
We know it is great for kids (and grown ups) afternoon tea, or with an evening drink.  Some other great ways to use pesto:
Breakfast: 
 -
 Pesto eggs:  2 eggs, 1 tablespoon of pesto - whisk together,  and pop in the pan with a drizzle of olive oil - throw in a handful or two of of baby spinach for a breakfast with a serve or two of veggies.
Snack / lunch: 
- top some sourdough toast or a couple of wholegrain crackers with it - add some sunflower seeds/pepitas and some microgreens/sprouts for a quick & filling snack (see my lunch today above!)

- Delicious with poached chicken on a sandwich with some baby spinach.

Dinner: 
- 
Coat Chicken breasts or fish with it:  and bake in the oven with some cherry toms, broccolini, brussels sprouts, pumpkin - or whatever veg you have about.  Approx 20 mins @ 180 degrees.
-  Try my Roast Vegetable, Quinoa & Pesto salad or just toss through roast vegetables & some quinoa -  add some rocket or baby spinach and you have a super salad!
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Mel's Mini Mango Ice Pops

6/25/2017

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These were a hit at our recent Sugar Free Morning tea at school.....even in the middle of winter.  Super easy and super tasty, they are a great idea for parties and celebrations.  Grown ups love them too!!
They can be made with frozen or fresh mangoes - I love to freeze mango flesh when they are in season in summer and super cheap - this is a great way to use them.


Ingredients:
2 cups frozen or fresh mango cubed.
1 cup natural yoghurt
1/3 cup coconut cream
plastic shot glasses and coctail forks or paddle pop sticks

To Make:
Blend all ingredients in food processor until smooth.
If you have a Thermomix - blend until smooth - approximately speed 8 for 20 seconds.  To make them extra creamy, then put the butterfly in and mix 30 seconds speed 4.
Spoon mixture into shot glasses, pop a cocktail stick/paddle pop stick in.  Freeze for 2 hours (or until just before ready to serve.


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    Alexandra Luffman

    Nutritionist and mother of three little people.   I'm absolutely passionate about helping as many people as possible lead healthier lives by simplifying eating well.

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