Pomegranate Chicken

Pomegranate Chicken

I love pomegranates – the colour, the crunch and the tang. This recipe was a hit with a bunch of teenagers for a quick Friday night dinner served with mashed pumpkin and rocket salad . POMEGRANATE CHICKEN (serves 4) INGREDIENTS 8 Chicken thighs or 4 Chicken breasts 1 Pomegranate seeded 1/2 cup Mint leaves Marinade 2 tbsp Olive Oil 1/3 cup Pomegranate Molasses 1 lemon, juiced 3 garlic cloves, crushed 2 tbsp Dijon Mustard 2 tbsp sherry vinegar 2 sprigs mint leaves sea salt and fresh pepper METHOD: Make the marinade by placing all ingredients in a jar and shaking till blended. Place chicken in a flat dish and pouring marinade over, toss chicken till coated. Marinate overnight if possible. Heat chargrill pan, BBQ plate or heavy based fry pan till hot. Cook chicken for 5 – 6 minutes on each side until golden brown and cooked through. Place on platter, drizzle with extra molasses whilst hot. Then scatter seeds and mint leaves over top before serving. *Pomegranate Molasses is available in Asian supermarkets, just check ingredient list as should only contain the juice and some sugar.    

Quinoa

Quinoa

QUINOA – What is it and How do I cook it? Pronounced Keen-wah, it’s said to be the closest thing to a super-food. It’s got everything from fatty essential acids, protein, complex carbohydrates, fibre, vitamins and minerals. Nothing comes close to quinoa. Cooking Quinoa: Basic Preparation Bring the cooking liquid to a boil, stir in the quinoa, then turn down the heat to low, cover and simmer gently, until all of the liquid is absorbed, about 15 minutes. You will know when the quinoa is done because it will look like it has popped open—revealing the germ of the kernel. To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover and when the cooker shuts off, the quinoa is done. Unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan. Energy saving method, combine 1 cup water to each ½ cup of quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside, covered for 15 minutes.    Here are a few more tips to help you make really delicious quinoa. 1. Rinse Your Quinoa Quinoa […]

Detox Salad

Detox Salad shaved brussels, kale, broccoli, & cabbage with currants & toasted pumpkin seeds Serves 4 Ingredients DRESSING 2 tbsp of whole grain mustard 2 tbsp of dijon mustard 3 tbsp of balsamic vinegar 1 lemon, juiced 3 tablespoons of EVOO salt & pepper (to taste) SEEDS 1/3 cup of pepitas (pumpkin seeds) 1 tbsp of EVOO salt & pepper 1/4 tsp cayenne (optional) SALAD 1 ½ cups of brussel sprouts, shredded (about 4-5 sprouts) 1 ½ cups of kale (preferably Lacinato), shredded (about 4-5 leaves) 1 cup of purple cabbage, shredded (about 3-4 leaves) 1 cup of broccoli floret tops, shredded (about 4-5 pieces of broccoli) 1/2 cup of currants Optional add-ins: goji berries, quinoa, cranberries, etc. Directions Start with making the toasted pumpkin seeds: • Preheat the oven to 250º • Place the seeds on a baking sheet lined with baking paper. Toss the pumpkin seeds with the olive oil, salt, pepper, and cayenne (if you’re using) and spread them out evenly across the pan. Place the seeds in the oven and cook for 20 minutes. Remove and allow them to cool. Meanwhile make the dressing: • In a bowl, whisk together the mustards, balsamic, and lemon juice. […]

Green Smoothie 7 steps

Green Smoothie 7 steps

GREEN SMOOTHIES STEP 1 – LIQUID  This forms the base of the smoothie       MILK – almond or coconut  Or   WATER – Coconut or filtered STEP 2 – GREENS These provide the vitamins Kale                            Cucumber                Avocado Coriander                    Mint                         Chard Spinach                      Parsley                     Collards Romaine lettuce   STEP 3 – FRUIT  Only if you want it more antioxidants and vitamins Apple                Banana                    Berries                                                                                                                         […]

Chickpeas

Chickpeas

Chickpeas are one of the most popular legumes in the world We could all be eating more legumes for their many and varied health benefits. One research study showed that those who eat pulses four or more times a week had a 22% lower risk of heart disease and 11% lower risk of cardiovascular events than those who ate pulses less than once per week. Their fibre content is high – 12.5g per cup and we know that a higher fibre diet lowers our risk of colon cancer.  Fibre, especially soluble fibre, can lower blood cholesterol levels and slow the absorption of sugar.  Weight loss is also helped with a high fibre diet as your need to chew more slowing your eating, and leads to feeling full for longer along with higher volume for less calories. Along with the fibre bonus chick peas also have calcium and magnesium, folate and loads of potassium, selenium and high protein content. Chickpea Recipe Ideas: Hummus Minestrone soup Add to a salad  Cook, season and roast them for a snack to replace nuts and chips.      

Sunflower Seeds

Sunflower Seeds

Sunflower Seeds Sunflower seeds – more than birdfeed. What is a “functional food?” It is a food that provide benefit beyond basic nutrition. And guess what – sunflower seeds are a functional food. Phytosterols help lower cholesterol along with other health benefits, like supporting prostate health.  Along with pistachio nuts, sunflower seeds are the richest sources of phytosterols. Apart from this they also have antioxidant s selenium and vitamin E.  With only ¼ cup serve providing 40% of the vitamin E and 30% of the selenium of the RDI. What else? Protein, fibre, potassium, magnesium, phosphorus, iron plus manganese, copper and zinc. Betaine helps lower homocysteine which is a risk factor for heart disease and guess what – sunflower seeds contain it. Arginine is an amino acid that is said to protect the inner lining of arterial walls, making them more pliable and less susceptible to atherogenesis as well as making nitric oxide which helps relax constricted blood vessels and ease blood flow. Tip: Eat the seed not the oil! Recipe – take a look at my seeded crackers. You can also use as a substitute for pine nuts when making pesto, toast and sprinkle on salad, blend to make […]

Seeded Crackers

SEEDED CRACKERS INGREDIENTS ½ cup Chia seeds ¼ cup sunflower seeds ¼ cup flaxseed ½ cup almond meal 2 cloves garlic, crushed ½ teaspoon sea salt 1 tablespoon chopped fresh herbs (rosemary, parsley, thyme) 225ml water 1 tablespoon tamari (optional) METHOD 1 Preheat oven to 160C. 2 Line a baking tray with baking paper. 3 Put the seeds, almond meal, salt and herbs into a bowl and mix to combine. 4 Whisk together the garlic, water and tamari and pour over the seed mix. Stir until combined. 5 Spread onto a baking tray and bake for 30 minutes, then slice in half and carefully turn over, don’t worry if it breaks you are going to make smaller crackers in the end. 6. Continue cooking for 25 minutes or until the crackers are crisp. 7. Allow to cool on the tray before breaking into cracker size pieces. 8. Store in an airtight container.   Options: you can vary these crackers many ways with different seeds such as sesame seeds and different herbs like lemon thyme, or spice such as chilli flakes, lemon myrtle, cummin seeds.