Archive for Recipes

Rooibos Iced Tea

I love this tea hot or cold as it has low tannins, hence avoiding the astringency you get with most other teas. Rooibos (pronounced roy- boss in Afrikaans) also has no caffeine and it takes sweetener and milk. I have never looked back after trying this about two years ago; an amazing thirst quencher (and a potent source of health protective flavonoids) made by Mother Nature.

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It’s the powdered extract of the Aspalatus Linearis plant which grows prolifically in South Africa. Remarkably, it’s a completely caffeine-free plant that nevertheless tastes like an amazing tea beverage or even a sports drink, simply by adding it to water and mixing in your favorite sweetener such as Truevia, Purevia or pure stevia. Rooibos, by the way, synergises extremely well with stevia. Even if you don’t normally like stevia, when mixed with Rooibos the flavour of the combination suddenly makes stevia far more delicious.

You can have it with or without milk; with lemon or some fruit juice, leaving out the milk. For example I thaw and squeeze some juice from fresh or thawed from frozen berries and add it to chilled Rooibos tea to make a refreshing iced tea.

Loaded with health supportive phytonutrients
In addition to the fact that Rooibos contains no caffeine, it’s loaded with phytonutrients such as Aspalathin, Quercetin and Luteolin. It also contains Orientin, Isoorientin, Vitexin, Isovitexin, Chrysoeriol, Catechin, Isoqurecetin, Hyperoside and Rutin. (You can look these up to see their supportive health benefits.)

No doubt some combination of these plant based nutrients  explains why Rooibos is such a powerful thirst quencher. I drank it almost every day throughout this warm summer we’ve had over the past few months, and I discovered this drink keeps you hydrated in a way that plain water simply doesn’t. No wonder so many professional football teams and sports enthusiasts are also discovering Rooibos to be a powerful, performance-enhancing sports drink.

Here is a simple recipe idea
Add boiling water to a teapot with at least two Rooibos tea bags and natural sweetener. Adjust the strength to suit by adding more bags if needed. Leave for 10 minutes to steep, then add a squeeze of lemon juice with sprigs of mint or natural fruit juice of your choice (I like berry juices) with or without vanilla extract. Transfer to a container and chill in the fridge until needed.

When needed, add ice to a glass and pour over the tea.

Delicious!

An Anti-Cancer Twist
The evidence to date suggests that cranberries have cancer prevention effects (1). The flavonols in the fruit berries have been seen to inhibit the growth and proliferation of breast, colon, prostate, lung and other tumours.

With this in mind, feel free to add some cranberry juice to your iced tea, but not the shop bought stuff. Make you own by blitzing some fresh or frozen cranberries in some water and using the juice to add to your iced tea mix.

References:
(1) http://www.ncbi.nlm.nih.gov/pubmed/17182824

 

 

Pumpkin Pie Shake

This breakfast and lunch smoothie will keep you full and nourished throughout the day. Great for a post workout shake!

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Serves 1

Ingredients:
300g of steamed pumpkin or butternut squash (chilled or frozen)
1/2 small banana (frozen if you prefer)
150ml of unsweetened almond milk
25g scoop of undenatured whey protein
2 tbsp of full fat Greek bio yogurt
1 tbsp ground flaxseeds (linseeds)
Splash coconut milk
1/4 tsp ground cinnamon
1/4 tsp ground ginger

Method:
Put all ingredients in a blender or container if using a stick blender and blend for about a minute. Finish with a sprinkle of cinnamon if desired.

Mini Aubergine Pizzas

Serves 4

Ingredients:

2 Aubergines – 3 inches in diameter, peeled and cut into half-inch thick slices
2 tbsp EV olive oil
1/2 tsp salt
1/4 tsp ground black pepper
1 tsp dried oregano
2 large vine tomatoes, sliced
20g grated Gruyere
2 tbsp balsamic vinegar (optional)

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Method:

Preheat the oven or toaster oven to 180 degrees C. Brush both sides of the eggplant with the oil and season with the salt pepper and oregano, then top with the sliced tomato. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes. Remove from the oven and top with the grated cheese. Bake until the cheese melts and browns, 5 to 7 minutes.

Serve on plates with balsamic drizzle.

Simple and delicious!

Moroccan Spiced Lamb Burgers

Serves 4

Ingredients

800g grass fed lamb shoulder, minced

4 soft rolls, halved

4 heaped tablespoons full fat organic Greek yogurt

1 heaped tablespoon harissa paste

Juice of 1 lemon

Extra virgin olive oil

Large bag of mixed leaves or lettuce (e.g. Romaine)

4 large vine tomatoes, chopped

Handful fresh mint leaves, chopped

1 pomegranate or chopped olives (optional)

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For the rub

1 tbsp smoked paprika

1 tbsp ground cumin

1 tbsp ground coriander

1 tsp fine sea salt

1 tbsp ground cardamom

1 tsp ground cinnamon

1 tsp ground cloves

1 tsp ground nutmeg

½ tsp Cayenne pepper


Method

For the dry rub, combine all the rub ingredients in a bowl. NB if you prefer, you could leave the rub out and just season the mince with sea salt and black pepper. The rub will last for future use in a sealed tin or container.

Divide the minced lamb into 4 pieces. Pat each piece into a ball then squash into a burger, about 1.5cm thick. Pat some of the rub all over the burgers then drizzle over a tiny bit of olive oil. Cook on your barbecue or in a griddle pan for 6 to 7 minutes each side, or until done to your liking. Don’t worry if you think they look burnt, that’s just a combination of the spices, the caramelising lamb fat and the smoke. When the burgers are nearly ready, toast the buns on the side of the barbecue or griddle.

Spoon the yogurt into a bowl and dollop the harissa on top. Squeeze over a little lemon juice to loosen, then ripple the harissa through the yogurt and drizzle with extra virgin olive oil.

To serve, spread some harissa yogurt on the toasted buns, top with the burgers and squash them into the buns. Add some more yogurt, then squeeze the remaining lemon juice over a few mint leaves and place on top.

For the salad, place the lettuce leaves, mint and tomato, dress with a squeeze of lemon juice and extra virgin olive oil and lightly season with sea salt and black pepper. If using, tap over the pomegranate seeds to add little capsules of sweetness. You could use chopped olives instead of pomegranate if you like.

Serve the burgers with the salad on the side.

Delicious!

NB for a super healthy burger, leave out the bun. You could also make some quinoa mixed with chopped tomato, chopped mint, chopped olives and seasoning to accompany your bun-less burger for another healthy option. Also 200g per burger will give you a nice size dinner size burger; you could adjust the size to suit.

Turmeric Cauliflower with Lemon Pepper Dressing

Turmeric cauliflower with lemon pepper dressing (Serves 4)

Turmeric has long been recognised as a powerful anti-inflammatory, and recent research has also unveiled its anti-cancer fighting properties. If you pair it with cauliflower (a cruciferous wonder-veggie), only amazing things can come out.
A vibrant, spicy, slightly pungent earthiness all in one dish. I can’t stress enough the goodness and health benefits of this dish. You should give it a go!The dressing is made with a good amount of lemon, garlic and pepper; three superfoods.

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Ingredients:
1 medium head of cauliflower (around 1lb /450g cauliflower florets)
1 teaspoon turmeric
Vegetable stock
3 tablespoons extra virgin olive oil
Juice of one lemon
1 clove garlic, smashed
½ teaspoon whole pepper seeds
¼ teaspoon ground pepper
½ teaspoon fine grain sea salt
1 teaspoon fresh herbs, chopped (I used rosemary, thyme and oregano), optional

Method:
Cut the head of cauliflower into florets.

In a large saucepan heat the vegetable broth, when it starts to boil add the cauliflower florets and turmeric (the florets should be completely covered with the broth). Lower the heat and cook until al dente, 5 minutes.

In the meantime, in a medium bowl combine olive oil, lemon juice, pepper seeds, ground pepper, sea salt and herbs. Mix until well blended.

Drain the cauliflower florets, transfer to the bowl and toss while it’s still hot. You can serve hot or cold, as you prefer.

http://www.thefatlosspuzzle.com

Pesto Mozzarella Stuffed Chicken Breasts

Pesto mozzarella stuffed chicken breasts (Serves 4)

Ingredients:
4 boneless skinless chicken breasts
1/2 tbsp fresh ground black pepper
1/2 cup pesto sauce (you can use store bought or use your favourite homemade)
1/2 cup mozzarella cheese (small perlini mozzarella balls work best, but, you can use larger mozzarella, just cut it down into smaller pieces)
1/2 cup roasted red pepper, sliced

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Method:
Rinse chicken and pat dry. With sharp knife, cut a pocket deep lengthwise into the edge of each chicken breast and be careful not to cut all the way through.

Season chicken with pepper. Spread 1 tbsp pesto into each pocket. Fill each pocket with 1/4 of mozzarella balls and 1/4 of the red pepper slices. Spread remaining pesto over outside of chicken breasts to give it a light, even coating. Lay chicken on grill pan and grill for about 5 minutes either side.

To Serve:
Slice and serve with celeriac mash and/or asparagus or a green salad.