DELICIOUS HEALTHY FOOD the healthy chef AUGUST 2010 APPLE PIE make-over high protein omega 3 high fiber gluten free expo recipes cookies brownies porridge Low carb linguini
INSPIRE NOURISH DELIGHT Hi Everybody! I ve just spent the whole day in my kitchen designing the recipes for this weeks GLUTEN FREE expo which is being held this Saturday 7th August Sydney Olympic Park - Exhibition Hall 4. I ll be cooking on stage at 10am, 12.30 and 2 pm. Some of the delicious recipes such as my best gluten free apple pie ever. After weeks of testing - last night I finally nailed it. Hubby Paul did the final taste test and loved it and he s an apple pie fanatic! On the Expo menu I m also cooking up zucchini linguini, my favorite brown rice porridge, some no bake chocolate brownies and my awesome Maui health cookies. Watch out for my brand NEW i phone app coming out in about 4 weeks that you ll be able to download onto your phone, i book or laptop. All the details will be in the BIG September Green issue of my newsletter as well as on my web site www.thehealthychef.com Well now I m off to the gym for a huge session of legs, shoulders and abs. Until next month. Take care and stay healthy Teresa Cu"er X
Firstly make the pastry Combine the almond meal + chia Add honey, oil and eggs. Mix well to form a soft dough. The Chia seed will help bind the lovely dough so you ll be able to roll it as proper dough and it contains whopping loads of omega 3. Rest the almond dough as you make the filling. Slice the apples into wedges, leaving the lovely skin on. This gives the apple pie a lovely colour and retains the vitamins as most of them lie just beneath the skin. Combine the apples into a pot along with the apple juice. Cook over a medium heat until the apples have cooked down and are lovely and soft. To assemble the pie Roll half of the pastry in between 2 sheets of silicone paper. Line a prepared 15-20 cm pie tin or cast iron pan. Fill with the prepared apple filling. Roll the second almond pastry top and place over the apples then seal well. Bake for 35 40 minutes until golden in a moderate 170 C oven. Serve warm or at room temperature with natural or vanilla yoghurt and enjoy. Gluten free high protein omega 3 low GI Gluten Free APPLE PIE Serves 8 pastry 5 cups almond meal 2 heaped tbsp chia or linseed 3 tbsp honey 60 ml grape seed oil or macadamia nut oil 2 free range / organic eggs Filling 6-8 sweet juicy apples 60 120 ml apple juice protein 10 Fat 29 sat 2.5 carb 20 sodium 17 fibre 6 calories 376
Gluten Free FUDGE BROWNIES makes 25 300 g ( 2 cups ) whole raw almonds or walnuts 350 g ( 2 cups) fresh mejool dates, stoned 2 tsp vanilla extract or 1 vanilla bean, scraped 2 tablespoons cocoa powder coconut for rolling (optional) additional extras: chopped organic apricots pumpkin seeds linseed or chia protein 3 fat 6 sat 0.5 fibre 2 carb 5 sodium 3 calories 88 Place the almonds in a food processor and process until roughly ground. Add the dates and vanilla. Process until combined. Add the cocoa powder and tahini and process again. Flatten out into a small baking dish and slice into squares or alternatively - Roll into bit sized balls then roll in coconut. Store covered in the fridge. Gluten free low GI - high protein
First make the salsa verde Combine the mint, parsley lemon juice from half a lemon and just enough olive oil so that the mixture blends together. Season with black pepper and set aside..this is your delicious salsa verde... Heat a pot filled with the stock over a medium heat and bring to the boil. Turn down the heat to a low simmer. Add the salmon. Cook for 8 minutes, depending on the thickness of the salmon. Heat another pan with a little olive oil Add the zucchini, spinach and plenty of black pepper. Toss through quickly until spinach has wilted. Arrange zucchini onto serving plates. Place over the salmon and drizzle over a little salsa verde. Enjoy. ZUCCHINI LINGUINI wi# poached salmon +lemon parsley mint Salsa Verde Serves: 4 Gluten free low GI low Carb high protein Protein 36 fat 13 sat 2.9 carb 0.8 sodium 84 fibre 1.3 calories 265 4 x 180 g pieces salmon fillet Low salt gluten free chicken or vegetable stock for poaching 320 g zucchini, sliced into ribbons or linguini on a mandolin Handful baby spinach leaves 1 lemon good quality cold pressed olive oil 1 bunch mint 1 bunch parsley
gluten free POWER PORRIDGE Brown rice is a good source of B vitamins, which is great for our metabolism and a healthy nervous system. It s also high in fibre, low in fat and gluten free making it a terrific Low GI whole grain that can protect us against diabetes, obesity, heart disease and cancer. The omega 3 fatty acids contained in the flaxseeds help protect the body against damage from infection and can also help against cholesterol and diabetes. Pears are high fiber and low GI and add a lovely natural sweetness which tastes amazing. Serves 1 1 1/2 cups rice milk 1 grated pear with the skin 1 small sliced banana 1/2 cup cooked brown rice 1 tablespoon ground linseed or chia Pinch cinnamon Honey to taste (optional) Combine the rice milk, pear, banana, brown rice, linseeds, cinnamon and sultanas. Bring to the boil, turn down the heat and simmer for 5 minutes until thickened. Spoon into a serving bowl and enjoy! Drizzle with a little honey if needed. Protein 15 Fat 1.3 sat 0.4 carb 60 sodium 219 fibre 5.3 calories 334 Gluten free Low GI protein extras: organic diced apricots or sultanas apples instead of pears poached prunes skim milk or soy instead of rice
Cookies + milk Makes 24 cookies 200 g almond butter 125 g honey 2 free range/ organic eggs 60 g coconut oil or olive or grape seed oil 250 g almond meal 60 g pumpkin seeds 60 g sunflower seeds 125 g fresh mejool dates chopped Protein 5 Fat 9 Sat 1.6 Carbs 7 sodium 9 fibre 2 Calories 192 Preheat oven to 175 C. Combine almond butter and honey. Add eggs and oil. Add almond meal, ½ of the pumpkin seed, sunflower seed and dates. Mix through and spoon on to a baking tray and sprinkle with the rest of the pumpkin seeds. Bake for 20 minutes until golden. Remove and cool then enjoy. NB: to make chocolate chip cookies, replace seeds with 120 g milk chocolate chips. Bake as directed. Gluten free Low GI high protein Optional extras: in place of dates or seeds you can add: chocolate chips organic dried apricots
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