Roasted Spicy Cauliflower

Roasting vegetables is perfect for cooler months and really brings out the flavours of your veggies, especially when topped with delicious spices and fresh herbs. Cauliflower is one of my favorites and roasting the florets gives a creamy inside and a toasty crust. Simply lay out a baking tray with greased-proof paper and cut up a large cauliflower. Scatter the florets onto the tray and coat with coconut oil spray. Sprinkle with chill flakes, paprika, Himalayan sea salt and some finely chopped parsley. Bake in a moderately hot oven for 35 minutes, until cooked and crisp on top. Serve warm as a side or cool and add it into salads.

Top Superfoods - What is all the hype about?

I've posted an interesting article here taken from the Sydney Morning Herald examining the latest super foods commented on by nutritionist and chef Zoe Bingley-Pullin. Popular chef Pete Evans was slammed in the media for advertising his daily diet, which consisted of the super foods listed. Critics claimed the foods were overpriced and falsely superior to more readily available fruits and vegetables. I am interested, do you eat these foods and feel they are worth the price and improve your overall health? 


Activated Nuts

Soaked over night in water to release the enzymes and then dehydrated to reinject the crunch, you can't miss the price difference between activated and 'average' nuts. Activated nuts cost around $20 for 500 grams. But, you can always DIY.

Many at-home 'activators' like Evans, add a little celtic sea salt for flavour. The current superstar of the salt world, Bingley-Pullin says celtic sea salt is not processed and contains higher levels of manganese, a trace mineral that helps the body form connective tissue, sex hormones and plays a role in fat and carbohydrate metabolism.

As for #activatedalmonds, "what we do know is that ... soaking nuts increases the hydration content," Bingley-Pullin says. Protein doesn't contain high hydration levels so it takes longer to digest, she explains. Eating activated nuts "means some people don't have that sluggish digestion feeling."
But,  Diversi explains that the extra digestion time isn't a bad thing. "Not necessarily. [While] activated nuts are said to have more enzymes, nutrients and are easier to digest...  the body can process nuts really well already and you want your body to do work to process foods," she says.

Cultured/Fermented Vegetables

Pushed to pickling point with the aid of bacteria, fermented vegetables include sauerkraut, kombu and kim chi. They have lots of beneficial bacteria, Bingley-Pullin says. "They're great for you from a digestive point of view," she explains. "I have sauerkraut in sandwiches or on salad... I love the flavours."
Bacteria are the oldest living organisms on earth, says molecular biologist, Bonnie Bassler in this TED talk, and despite their bad press bacteria can do wonders for us. "They educate your immune system to keep bad microbes out."
If you want to make your own, Sarah Wilson offers a nice recipe and tips here.

Alkalised water

Instead of saying he drank alkalised, "Maybe I just should've just said filtered water?" Evans says. "We have a portable mineral pot ($500) water filter which rids tap water from potential carcinogens (chorine, chemicals, bacteria etc).
"I realise there's plenty of controversy around alkalised water, but I would rather choose this option over drinking tap water or bottled water, as it works out cheaper in the long run, and is environmentally friendly."
Neither Diversi or Bingley-Pullin is convinced about alkalised water (around $4,000 for a Kangen Alkaline Water filter). "They say increased alkalinity is easier for the kidneys [to process], but there's no hard data," Bingley-Pullin says. "What's wrong with good, old-fashioned tap water? And maybe a filter for heavy metals."
"Alkalised water doesn't have fluoride," Diversi says. "There's a big camp against fluoride, equally there are people who are advocates. The research doesn't show fluoride is negative.
"Alkalised water is also supposed to have more minerals, but we don't drink water for minerals. We drink it for hydration."

Apple cider vinegar

It has been claimed that Apple cider vinegar can cure head lice, aid weight loss and ease digestion.
"People do find digestion better with apple cider vinegar," Diversi says.
"I like apple cider vinegar, " Bingley Pullin agrees. "It increases bile-production [which] is one of the elements that helps us digest food. For me personally it's a little strong on its own. I prefer lemon with water but, I love to cook with it and use it in dressings."
Preliminary studies have found that apple cider vinegar may lower blood glucose levels and high blood pressure. But, the evidence is hardly conclusive and some of the potential risks, when taken in excess, include lowered potassium levels and reduced bone density.

Spirulina

"It's blood-enriching... and high in iodine - which is great for thyroid health - unless you are hyperthyroid," Bingley-Pullin says of spirulina, which costs between $10 and $350. "Just make sure you're not adding in something you don't need."
Diversi is also a fan. Cautiously. "Concentrated greens are high in antioxidants, high in nutrients - goji berries are too. Some people say they feel better [for taking it]. But, you don't want to replace veggies and you can get those nutrients from other foods."
At the end of the day, both Diversi and Bingley-Pullin agree that although these 'super foods' have benefits, they are often prohibitively expensive for most people and their claims do not always add up.
"You never want health to be an exclusive thing," Bingley-Pullin says. "It has to be accessible - it's easy to be healthy by making smart decisions - eating lean proteins, limiting sugar, alcohol and caffeine and lots of whole foods."
As for Bingley-Pullin's initial question of whether it's worth it. Diversi says, ""My whole philosophy is to do 'good enough'. Eat well and eat whole foods - foods you can find naturally... super foods are not unhealthy, but they are unnecessary.
"The answer is it's not going to make you that much healthier."


Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/dissecting-pete-evans-diet-20121113-29967.html#ixzz2JuJihMNy

Holly Madison's Healthy Green Smoothie

Staying healthy during your pregnancy is paramount and 6-months along Holly Madison is making sure she soaks up all the vitamins she needs by starting her day with a delicious green smoothie. Smoothies are a great breakfast as they are easily digested, hydrating and pack more vitamins out of your vegies and fruits than a juice because the fibre is retained. You can get creative and mix up a variety of combinations but to get you in the mood, here is Holly's favourite mix.

Holly Madison's Green Smoothie

Ingredients:
-2 cups water
-2 large handfuls of spinach
-1 banana
-2 cups strawberries

Directions:

-Blend spinach and water well
-Add banana and strawberries (be sure to cut the leaves off of the strawberries)

Feel free to add even more strawberries for a sweeter taste! This makes 2 large smoothies.

Holly and her baby bump

Skinny Tofu Berry Cheesecake with vegan, paleo and sugar-free options

With so many fantastic soy and coconut milk products on the shelves to replace traditional dairy options, vegan and lactose-free cheesecakes are as easy to make as the old-fashioned varieties. This cake can be made vegan or paleo with a few ingredient replacements, which I will specify in the ingredient list. I have made this recipe really flexible to suit all different needs, tastes and preferences just by a few adjustments. Feel free to ask any questions if it gets too confusing! I also must add, don't be afraid your cheesecake won't set. It will! Don't have nightmares of unclasping your springform pan only to have the filling collapse dramatically from its confines. This has never happened to me... and I am not bragging, I am reassuring. If you are afraid of cheesecake disasters, lightly touch the cake when you remove it from the oven and you will feel it's gentle firmness. Also, setting the cake will come from allowing it to cool correctly and giving it plenty of time to chill in the fridge before serving. Don't be tempted to serve straight from the oven.

The beautiful pink blush of the cake makes it gorgeous looking and spectacular to serve at a dinner party. Don't tell anyone about the tofu ingredient or sugar absence until they have eaten their piece all up! I promise you they will be greatly impressed by your culinary secrets...

Skinny Tofu Berry Cheesecake

Ingredients:

Supplies:

• 1 medium springform pan, line the bottom with foil and clasp the outside around the foil with enough the wrap around the sides of the tin. 
• 1 medium or large roasting tin. 

Crust:

• 1 pack of fresh dates (fresh works best but dried dates will work too, you will just need to soften them for 30 minutes in hot water first)
• 250 grams of almond meal
• 1/4 cup of cashew nut butter
• 1 teaspoon of honey
• 1 teaspoon of flaxseed oil

Filling:

• 1 packet of silken tofu (use firm tofu if omitting the eggs)
• 1 large container of coconut milk yoghurt in berry flavour - if berry isn't available, buy plain and add 2 tablespoons of no-sugar berry jam
• 200 gram packet of soy cream cheese or Philadelphia low-fat cream cheese if dairy-free is not required
• 1/4 cup of stevia sweetener crystals OR 1/2 cup of honey or agave syrup if preferred
• 1 punnet of blueberries or 1 cup of frozen blueberries
• 8 strawberries, diced
• 2 organic eggs (leave these out if you are vegan or want an egg-free cake and add 1 tablespoon of coconut oil)
• 2 limes, zested and the juice of one
• 1 teaspoon of vanilla extract

*Note: To make this cake Paleo-friendly, create a filling with:

• 1 large container of coconut milk yoghurt
• 1/2 cup of cashew butter
• 1/2 cup coconut oil
• 1/2 cup raw honey
• 1 punnet of blueberries or 1 cup of frozen blueberries
• 8 strawberries, diced
• 2 limes, zested and the juice of half one lime
• 1 teaspoon vanilla extract

Method:

1. To make the crust, soak fresh dates in a little boiling water for 10 minutes or until very soft. Spoon out the excess water and using an electric mixer, cream on high speed until puréed. Continue mixing and add in the almond meal, cashew butter, honey and flaxseed oil until the ingredients form a thick paste.
2. Preheat the oven to a hot 200 degrees and spray the cake tin with cooking oil spray.
3. Press the date paste onto the bottom of the cake tin and spread evenly to create a base. Use the remaining paste to create a pie crust around the sides, which should cover three-quarters up the side of the tin.
4. Bake the crust blind in the hot oven for 8 minutes, until toasted and crusty.
5. Take the tin out of the oven and leave to cool. Meanwhile clean the electric mixer to use again to make the filling.
6. To make the filling, cream together the tofu, coconut yoghurt, cream cheese, lime juice and zest, and vanilla extract until smooth and creamy.
7. Beat in the stevia sweetener, honey or agave (depending on your preference) until sugars are dissolved.
8. Stir in the berries.
9. Pour the mixture into the pie crust; I like to fill only to the top of the crust but it won't matter if the mixture spills over.
10. Preheat the oven to 160 degrees and find a roasting tin that will fit the cake tin inside. Place the cake tin in the roasting tin and pour in enough boiling water to reach half-way up the cake tin side.
11. Bake in the slow-heat oven for 1 hour and 15 minutes. When the cooking time is done, leave the cake to cool inside the oven with a wooden spoon stuck in the oven door to leave it ajar.
12. After 1 - 2 hours, take out the cake and leave to come to room temperature in a cool place in the kitchen. 
13. Cover with clingfilm and refrigerate for at least 2 hours. 
14. To serve, unclasp the springform tin but leave the cake sitting on it's metal base, just remove the visible foil. Slice when still cold but leave for 30 minutes to warm up slightly before serving (I think it tastes better this way). 
15. To present the cake, you can add extra blueberries, strawberries, fresh flowers and gourmet chocolates/lollies. I used gorgeous heart-shaped freckles and chopped Skinny Cow chocolate wafer bar.

Makes 10 - 12 servings.

Paleo Carb-free Risotto

In the spirit of cutting those dreaded carbs, try a faux risotto replacing the rice component by using delicious sweet cauliflower. I think it tastes better than the real thing, and won't leave you with that heavy feeling after-effect. 

Cauliflower 'Risotto'

Ingredients:

• 1 head cauliflower, "riced" in a food processor or grated
• 1/2--1 cup chicken broth
• 1 small yellow onion, diced
• 1 Tbsp. olive oil
• 1 clove garlic, minced
• 1/4 cup frozen peas
• 1/4 cup fresh mushrooms
• 1/4 cup shredded parmesan

Method:

1. In a medium pot, saute onion and garlic in olive oil until translucent.

2. Add cauliflower rice to the pot and toast it for about a minute with the onion and garlic.

3. Add about 1/3 cup of chicken stock, stirring well. Allow to evaporate and soak in as much as possible. (This won't absorb entirely, but it's important for getting the texture right.)

4. Continue to add as much liquid as possible until the cauliflower won't absorb any more liquid. 

5. When it seems done (about 15-20 minutes), use a ladle to remove the excess liquid. 

6. Add peas and mushrooms.

7. Add cheese and season with salt and pepper to taste. Serve immediately.

Poached chicken with carb-free vege rice

I love the idea of cauliflower and broccoli as a carb-free rice! Not only is this a great gluten-free option but perfect for those trying the Paleo diet philosophy or simply trying to reduce carbohydrate intake at night. I heard Sammy and Bella from the Channel 7 morning show talking about the Paleo 'fake-rice' creation and I couldn't wait to try it. To accompany this healthy creation is some virtuous poached chicken; poaching chicken is not only healthy but makes the meat succulent and moist. Just make sure to use a low heat once it comes to a boil, otherwise the chicken will be tough and stringy. 


Poached Chicken:

2 chicken breasts
1 sprig thyme
2 bay leaves
1 cinnamon stick
½ lemon
½ tsp black pepper corns
1 tsp all spice berries
1L chicken stock

(Reserve 700mL of poaching stock for sauce)

Cauliflower and broccoli rice:
½ head of cauliflower 

½ head of broccoli

Herb salad:
½ bunch picked coriander leaves
½ bunch picked mint leaves
¼ red onion thinly sliced
1 tbs extra virgin olive oil
1 tbs sherry vinegar

salt and pepper

To serve - toasted pinenuts, sunflower seeds and cinnamon. 

Method:

Place chicken breasts, chicken stock in a medium sized pot and add thyme, bay leaves, cinnamon, lemon, peppercorns and all spice berries. Bring to the boil then take off the heat and cover. Leave chicken to poach in the hot stock for 25 minutes then remove and set aside. Reduce 700mL of strained stock by half to make a sauce.

For cauliflower rice, place florets from cauliflower and broccoli in a food processor and process until the mixture resembles rice. Alternatively you and grate the florets. Season and place in a bowl. Just before serving place in microwave for 2 minutes.

Cut the poached chicken into pieces. Drizzle some hot reduced stock over the top of the chicken pieces and a sprinkle of cinnamon and toasted pine nuts and sunflower seeds. Garnish with herb salad and serve with a cheek of lemon.