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An Excellent, One-pan, Protein-packed Power Pasta

one-pan-pasta

One-pot meals are the savior of weeknight cooking, and this pasta is one of my go-tos. It’s pasta and lentils simmered in crushed tomatoes, finished with lots of chopped kale, saffron, swirls of tahini and chopped almonds. I made a video of how it comes together, but the gist is to simply place most of the ingredients into a big pan or skillet with boiling water, simmer down until the pasta is tender, and plate in shallow bowls with your favorite toppings (I include a list of suggestions). Variations couldn’t be easier once you get the hang of the technique. The recipe is included here, and you can also see how I pull it together in the video. As I mention in it, you can easily do a vegan version of this, or use whatever gluten-free pasta you like. I think the reason I always come back to this recipe is because you’ve got greens, protein from the lentils, and a range of whole healthful ingredients all in one pan. It’s a total crowd-pleaser, and leftovers are A+ as well.

Also! A few of you have asked where to find a list of all my videos in one spot. There will always an up-to-date list on this You Tube page. I’m also posting the shorter ones to Instagram. If you subscribe on You Tube, you won’t miss any, that’s probably the safest bet. In addition to the recipe videos, I’m super excited to post more travel videos. I’m working on one from a trip to (beautiful, sunny!) Tucson, Arizona last week, and a separate video of what I made to take along with me as travel snacks. So, if you subscribe or follow on one of those channels, you’ll likely get the heads up. I also link in the 101 Cookbooks newsletter (sign-ups are sprinkled all over)….The videos are far from perfect (especially the ones I’m in laugh/cry), but they’re so fun to make, and my hope is that I’ll get better at it over the course of the year – 2017 goals! ūüėČ xx! -h

An Excellent One-pot Pasta Recipe

An Excellent, One-pan, Protein-packed Power Pasta

French lentils or black beluga lentils are both great choices here because they retain their shape.

1 pound dried pasta (garganelli is great)
1 pound 14-ounce can crushed tomatoes
2 tablespoons extra virgin olive oil
Zest of two lemons
3 garlic cloves, peeled and smashed
1 teaspoon fine grain sea salt, plus more to taste
1 cup cooked lentils
1 pound kale, de-stemmed and chopped

pinch of saffron and/or other favorite spice blend

to serve: any/ all of the following: tahini, torn basil, lots of Parmesan, olives, toasted almonds, poached egg, basil

Place the pasta, tomatoes, olive oil, lemon zest, garlic, and salt into a large, deep skillet or saucepan. Pour 4 cups of boiling water over the tomato mixture, cover, and bring to a boil. Uncover, and simmer until the pasta is just al dente, depending on the pasta this typically takes 6-10 minutes, stirring regularly. Once the pasta is al dente, stir in the lentils, and then the kale, allowing it to collapse. Finish with the saffron. Allow the pasta to finish cooking, and much of the liquid to be absorbed, another minute or so. Serve topped with any toppings you like in a shallow bowl – dollops of tahini, chopped almonds and olives are pictured here.

Serves 6.

Prep time: 5 min – Cook time: 15 min

Source: 101cookbooks.com

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Raspberry, Goji & Vanilla Overnight Parfait

Serves: 1

It’s just after 9pm and my mind has no sooner switched off from thinking about a dinner creation and it’s moved straight onto breakfast. This is what happens when you’re a bit food ‘mad’ (I’ve said this before and I’ll say it again…I’m no rabbit in the meals department). I have spent many years of a corporate career trying to find an outlet that satiates my creativity and I guess I’ve found it. The purpose of those couple of sentences is to¬†show you what often happens in my kitchen after dinner. Breakfast happens. And attached is yesterday’s breakfast which was lovingly prepared in about two minutes.

People, this is FAIL proof, seriously. As long as you don’t add salt instead of stevia or pepper instead of chia seeds. You get my drift. In any case if you haven’t yet discovered chia seeds, please give these little seeds of joy a go. They are so very good of you – they have the highest known plant source of Omega-3 – sold?! But the best thing is that they are super versatile. Add liquid to chia and it turns into jelly, thickens up in the space of 10 minutes. For a “need-a-spoon-consistency” smoothie lover like myself, chia is a dream come true.

You’ll need:
1/3 cup chia seeds (white or black, no difference)
3/4 cup almond milk (or your choice of milk, you could even use water)
1/4 cup raspberries
1 heaped teaspoon goji berries
1 tablespoon of natural, full fat yoghurt
Stevia to taste (I used a fat pinch)
1 dessert spoon ground flaxseed (or LSA and both optional)
A few drops of vanilla essence or vanilla powder
1 dessert spoon mesquite powder (or maca powder, both optional)

Throw it all in the glass and stir. Cover and pop in the fridge for breakfast. Voila!

A word of warning, don’t leave your chia seeds sitting in the liquid at the bottom of the glass even for a minute. They’ll¬†solidify¬†and you’ll have a battle mixing in all the other ingredients. Also, never fear if you don’t have all of these ingredients. You could throw chia, milk, a sweetener and berries and you’ll have a beautiful thick parfait. You could also add nut butters, chopped nuts, coconut oil (oh lord that’s good – it solidifies in little bits and adds great texture). Go for your life with it. Also, you can do this 15-30 minutes before breakfast. I’m just a bit food mad and can’t wait that long.

Source:

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Very Berry Chocolate Chia Breakfast Mousse

Ok, no room for modesty on this blog today – holy moly was I happy with myself this morning when a teaspoon of this creamy, chocolatey delight made it into my mouth! As far as I’m concerned¬†healthy breakfast ideas need to be made multiple times over and enjoyed for their¬†healthy, healing, nutritional value.

As per my instagram post at breakfast I listened to an amazing raw food lecture by David Wolfe yesterday where he shared the fact that there is a proven synergy between chocolate (the number one antioxidant food in the world – 15 times higher than blueberries and THIRTY times higher than red wine!) and berries. When these foods are combined the efficacy of the antioxidants actually getting into your blood is doubled if not tripled. I decided to listen to David and give my body a dose of what it no doubt needs – a beautifully easy and healthy breakfast idea that is also an antioxidant powerhouse! Any excuse for a chocolate hit will do.

Let me preface this by saying I love chocolate and I love it dark. If you struggle with the intensity of rich chocolate perhaps start this recipe with less cacao and see how you go. In any

You’ll need:

1 cup almond milk (or milk of choice) (this portion was edited to add more liquid 5/13)
1/4 cup berries (I used frozen in the mousse)
3 tbsp chia seeds
1 tablespoon good quality, raw cacao (in my case, heaped)
1-2 heaped tablespoons greek or natural yoghurt (or CoYo)
1 heaped teaspoon maca powder
2 teaspoons rice malt syrup or stevia to taste

Optional toppings: a dollop of yoghurt and fresh berries (not optional in my book ūüėČ

Throw all ingredients into your blender/Thermomix and blend until smooth. I like mine really, really thick and smooth so I let it run for a good minute or two. Given it’s lack of liquid it will now be pretty thick. I poured mine into a glass and popped it into the fridge for 20 minutes to let the chia seeds soften (easier on your digestion).

I am seriously really looking forward to your feedback so please share!

Source: theholisticingredient.com

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Beetroot Quinoa

Last week I posted a photo on my instagram feed¬†and my Facebook page of one of the easiest dishes of all time and it attracted a little attention (seriously not worthy of it’s lack of effort!). It almost feels like cheating putting this up as a recipe. But hey, if it helps you create a pretty (and pretty impressive looking) dish then isn’t that the main thing?! I am not going to go through the entire dish today because the hero here is the quinoa side. Quite clearly you can see what we have here is a piece of baked salmon on beetroot quinoa with a big dollop (oh how I love the dollop) of dairy free basil pesto.

This recipe makes enough for the side you see in the photo, so one portion. For those of you who don’t know this already, I’ll let you in on a little secret. Cooked quinoa freezes beautifully. I always have a sweet and a savoury quinoa serve in my freezer ready to go. Simply whip it out on the day you need it and let it defrost (it defrosts quickly). To reheat just add a little more stock (if savoury) or a little milk etc (if sweet). Or water of course. You would never know it had been frozen.

You’ll need:
1/2 cup cooked quinoa (you will need to use quinoa cooked in stock for this recipe I feel, it needs the extra oomph)
1 heaped teaspoon grated lemon rind
1/3 cup raw beetroot, grated

If you are cooking the quinoa from scratch throw the lemon rind in during the cooking process. If you’re using frozen quinoa like me here, put the cold quinoa in a small saucepan with a little stock and the lemon rind and heat gently. Just before serving stir through the grated beetroot. The colour of the quinoa quickly stains the entire dish.

And that my friends, is it!

Source: theholisticingredient.com

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My Typical Green Juice Combo

To all those green juice addicts out there you‚Äôll understand my sentiments here. I am a green juice addict. But with all habit forming activities this one took a while to set in. I remember (not so long ago) coming home from work and pouring myself a a big fat gin and tonic (with 3 large ice cubes and a hefty slice of lemon). I‚Äôd sit down and watch the SBS or ABC news every night with my ‘relaxant’. Far out I loved that little routine.

I thought about that tonight when I came inside from the routine afternoon dog walk. How things have changed. These days there is something about the greenness of these green juices, the thought of the goodness running through my veins that keeps me coming back for more (I promise if this addiction happened to me, it could happen to anyone!). This evening I marched straight to the fridge, pulled out bundles of chilled greens and commenced my 5.30pm (ish) green juicing routine.

 

So you can throw anything green in a green juice, you can also throw lemon in green juice (which I recommend if you are new to green juices, it softens the flavour). It just needs to be raw (obviously), pesticide free, ideally organic and fresh (it’s all well and good to juice your veg because they’re going soft in the chiller but let’s be honest, soft veg is lacking in the nutrients department). Green juices are seriously one of the best things you can do for your health.

You’ll need:
1/2 bunch english spinach
1 or 2 stalks silver beet and kale
1 stalk celery
Handful of parsley & mint (if you’ve got it)
1 lemon
1/2 cucumber
1 knob of ginger (to taste)
1 small piece of turmeric
1 clove garlic

Throw it all in the juicer and press play. Voila!

Source: theholisticingredient.com

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Egg Salad Wrap

I honestly think the one meal I miss the MOST since being diagnosed with a wheat intolerance about seven years ago is a beautiful fresh salad roll or sandwich. The whole combo of fresh multi-grain bread and beautiful fresh salad (and ham off the bone if at Christmas time) was hard to beat. But when ingredients are¬†omitted¬†from your diet there is always a silver lining…if you just take the time to think outside the bread bin/box. I have become very sensitive to my body’s daily fuel requirements and it’s clear to me that I need good quality protein in at least two of my meals each day. Eggs (or ‘magic bullets’) and I have a very close relationship and are my very favourite protein source. So I would like to share the recipe for my anti-bread salad wrap. Don’t blink or you really will miss it.

Give two eggs a really good whisk or beat. Finely chop a heaped teaspoon of parsley and mix into the eggs with a little salt and pepper. Heat oil (I use coconut oil) in a small omelette pan. Once the pan is hot pour in the eggy mixture and whirl it around the pan. As the edges are just drying, with your spatula drag the mixture into the centre allowing the wet egg mixture to fall to the sides. Do this around the pan until it looks almost cooked. Then flip the omelette over and cook the other side, for about 1-2 minutes. Turn onto a plate and lay along one end your chopped salad ingredients. Then very carefully roll your wrap up, cut in half and hey presto – an eggy wrap!

You can add whatever salad ingredients you like but I suggest the following are essential additions: chopped cherry tomatoes, avocado, herbs (heaps and any!), rocket or spinach.

Enjoy x

Source: theholisticingredient.com

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A 'Softer' Take on My Original Green Juice

Makes: 1.5 serves

Hello on this magical Christmas Eve! I hope everyone is having a wonderful festive season with your family and loved ones.

How are those digestive systems and livers faring I wonder? I will hazard a guess and say there’s a whole lot of “oh ok, I’ll have another one, it’s Christmas after all” or “yeah go on, it’s just one day of the year that I let loose” – don’t worry, I know how it goes! And in fact, I am about to have my second alcoholic drink for the month of December (in the form of a glass of champagne) because it’s Christmas Eve and there’s not much better an excuse as far as I’m concerned. Bring the bubbles on.

I am no purist. I don’t try and be 100% of anything – what I try and do is listen to my body and feed it, intuitively. The same¬†goes with alcoholic drinks. For the whole month of December my body has rejected the idea of a glass of wine (honestly, if you knew me just three years ago you would struggle to imagine the possibility of that). I had a glass of wine early December (against my body’s wishes and most importantly my intuition) and spent the next two days nauseas and peaky. That was followed with a minor 7 day relapse. I mean, honestly. That week I seriously wondered if I was in fact a sandwich short of a picnic.

Back to purity though. I try and sit around the 90/10% rule. 90% of the time I’m really good, 10% of the time I’ll waiver (baring in mind that I have little choice around that 90%, I have a compromised immune system that needs a LOT of TLC). During those times I waiver I very consciously try and add in extra goodness into my diet. A glass of alcohol depletes us of much needed nutrients, a sugary fix compromises our immune system. So my answer to that? Show your body some love. And one of the best ways to do that is through a green juice with immediately available nutrients readily absorbing into the bloody stream.

You’ll need:
2 celery stalks
1 clove garlic
1 big knob ginger
1/2 lebanese cucumber
4 lettuce leaves
1/2 lemon
A big handful of mint

Throw all of the above in the juicer and hey presto. An instant energy boost for a sluggish, compromised system.

I say this is a ‘softer’ take because there is no dark green, leafy veg such as kale, silver beet or spinach. These are soooo very good for you but if you’re warming up to the whole green juice idea add them in slowly.

Source: theholisticingredient.com

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'Feel Like a Real Chef for 5 mins' Salmon Stack

Preparation Time: 5 minutes

This little stack was born out of a decision to remove myself from the kitchen on a more regular basis and to slooooowwww down on the recipe book creativity front (pressure mounting just a little too much for a not fully recovered CFS’r). On this particular salmon stack day, I sat at my computer/on my couch listening to lectures and catching up on study all day. Given I’m forever in my kitchen these days, come dinner time my creative withdrawals were kicking in big time. I had a can of salmon sitting on the bench that wasn’t about to be simply strewn through a salad, no thanks!

Many of you would know by now that I am not a meticulous placer of food on a plate – certainly not to the point it is ordered and precise. I know I like a herb strategically placed on top (for the purpose of colour poppage) but typically I prefer my food to look a little less ‘fiddled with’. So this was an ‘outside of the box’ exercise for me.

You honestly won’t believe how simple this was and it really did only take about 5 mins (mind you I did have cooked peas in the fridge). It has SO much potential to get even more creative (which I intend to do for recipe book purposes) but this is a goodie because it’s totally uncomplicated and easy. Oh and if you’re planning on whipping up this little number to impress a certain someone, you will need to double the recipe, in case you hadn’t worked that out for yourself already.

You’ll need:
1/2 can very well drained wild alaskan salmon
A good squeeze of lemon
1 heaped teaspoon additive/sugar free mayo (mine is homemade)
1/2 chopped tomato
Approximately 1/3 cup cooked peas
1/4 avocado
2 pinches of chilli flakes (optional)
Salt & pepper

And this is all you do. Mix the salmon, lemon, one pinch of chilli, mayo and salt and pepper in a bowl. Place half the salmon mixture in a cookie cutter, pushing it down quite firmly. Top that with the tomato, then most of the peas followed by the rest of the salmon. This took me to the top of my cookie cutter so I had to stop there. Lift the cookie cutter up gently. Slice the avocado and place on top (very gently!). Finish off with a sprinkling of chilli flakes and the remaining peas.

The addition of fresh herbs would be awesome in this – chop up some dill and mix it through the salmon mix, and some parsley. Yummo.

Source: theholisticingredient.com

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What is the cost of burn-out?

For me, the cost of burn out was massive. I had to close a business I was hugely passionate about; I wasn’t able to earn money; I could rarely see my friends; I couldn’t live alone; I lost my independence; I couldn’t drive more than a few minutes without bringing on a crash; during my worst a 5 minute walk was a huge achievement. I made a huge mistake, in fact I made many huge mistakes. Countless times the universe presented me with a virus that would send me crashing, year after year. Yet I chose not to slow down, to alter my course. I became so addicted to the adrenalin rush I felt throughout my career that life felt quite dull without it. The upshot was Chronic Fatigue Syndrome.

For obvious reasons I now feel quite passionately about teaching people how to become more in tune with their bodies and their minds, so that they can better manage their health and not let things get to ‘that’ point. For this reason I wanted to share a wonderful post written by Melbourne Kinesiologist, Kerry Belviso, who has just launched a Heal my Adrenal Fatigue eCourse¬† commencing on 8th September. If you, like me, are feeling the warning signs, I strongly recommend you look into this e-course. I was interviewed for this e-course, along with over ten other experts, to share my story, discussing the impact whole foods had on my return to health. Here’s a snapshot:

In this video, Kerry Belviso talks about three of the costs of burn-out.

Of course, there can be many more.

In our society, burn-out can sometimes be worn like a badge of honour. I was talking to a colleague about my Heal My Adrenal Fatigue e-course the other day and mentioned I burnt myself out a few years ago, “Oh yes, haven’t we all,” she said.

Maybe it’s a rite of passage to burn yourself out in today’s society? Or maybe,¬†by getting really clear and conscious about what we’re doing and the impact, we can still work hard and achieve, but maintain our health too. Maybe we can learn to value how we feel and our wellbeing as much (or more than!) our achievements. I think so. That’s what I’ve been learning to do over the past 18 months, and what I can’t wait to help others to do too, through my course.

Let’s have a look at these costs:

Physical cost
When we’re experiencing chronic (long-term) or high levels of stress, we can experience a wide range of physical symptoms, such as ongoing colds or illnesses, allergies, intolerances, digestive issues, fertility issues and many more. Sometimes, rather than recognising these are being created as a response to the stress we’re experiencing, we might have a range of tests or consult a range of experts which may create positive outcomes – but ultimately, we do need to address our stress levels and how we care for ourselves in an ongoing way to feel healthy and vital.

Emotional and social cost
Often, if we’re experiencing high levels of stress, we can develop a kind of “tunnel-vision” where we’re extremely focused on what we’re trying to achieve, attain or do, which can often come at the expense of our emotional wellbeing and our relationships. Clients often tell me that they start to feel frustrated, impatient or intolerant of their partner, friends, family members and/or colleagues when they’re experiencing high levels of stress. Time with loved ones is often reduced and sometimes people will tell me they hardly have a social life.

Over time this has a cost, which sometimes can’t be seen until you finally (whether by choice or not) slow down. Even if you continue to have good relationships with those around you when you’re under high levels of stress, it’s unlikely you’re experiencing the levels of closeness and intimacy in your relationships that would be possible if your life was more balanced.

Feelings of overwhelm, confusion, depression or anxiety can become more common, and clients often tell me that their memory and ability to concentrate are poor.

Financial cost
If we reach the point of burn-out, there will be a cost in terms of time, energy and also money in order to recover. Recovery is generally considered to take between 6 months – 2 years and it’s important to get to the underlying issues that have led to the situation, or you’ll more than likely re-create it again.

If you do burn-out, you might need to take time off work, or reduce your hours. How you’ll feel about that, and how much of a financial impact it has will probably depend on whether you work for yourself or someone else, and how possible this is if you do work for someone else. I have worked with clients who have reached the point where they need to leave their job and take time out altogether – a huge cost!

For some people I’ve known, burn-out has reached the point that hospitalisation is required. Obviously if you reach that point, you are extremely depleted. Others have had to shut down businesses, scale right back or change direction. Sometimes a crisis point is reached and all of a sudden there are problems to deal with in many parts of life. Jobs or clients may be lost, relationships break-down, mistakes are made, often in dramatic fashion.

Source: www.theholisticingredient.com

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Fresh Fruit Trifle

Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

  • 2 cups half and half
  • 1/4 cup limoncello
  • 3 Tbsp granulated sugar
  • 1/4 tsp vanilla extract
  • 1/2 tsp finely grated lemon zest
  • 1/8 tsp kosher salt
  • 3 large eggs
  • Unsalted butter, for buttering the casserole dish
  • 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Video