september newsletter the healthy chef 2010

september newsletter the healthy chef 2010


the healthy HEALTHY FOOD




let food be your



e big GREEN salad




Strawberry kebabs

Green Vetable sp




Hi Guys

In this GREEN issue of the healthy chef on line magazine we are focusing on


The reasoning behind a detox is to feed your body with plenty of nutrients allowing your

liver and organs to heal and nourish thus aiding fat loss. Basically the motto is

remove - restore - rejuvenate. It’s like an oil change for your car. A sensible detox cuts

out all alcohol and processed food, dairy, animal protein, sugar, caffeine and gluten. It

allows for your body to be nourished by loads of veggies along with fresh vegetable

juices, fresh raw salads, seeds, nuts, plenty of water, herbal tea and good fats, like olive

oil, avocado and flax seed. A detox can take 1 week or 1 month, depending on your

constitution and health concerns.

Food as medicine is the essence of a detox which can easily be adjusted to suite your

every day life for the rest of your life. It’s something my favorite health and wellness spa

Kamalaya in Koh Samui do extremely well, so I’ve been inspired by this beautiful

sanctuary to share some fantastic detox recipes you’ll all enjoy making at home that will

help you get a kick-start for some good Spring training. The power smoothie rocks for

breakfast and the green vegetable soup has been my house hold staple.

Take care and stay healthy

Tera Cuer X


150 g frozen berries (blueberry or strawberry)

1/2 cup almond milk or young coconut water

1/2 cup water

1 - 2 heaped tsp ground flax seed

1 tbsp tahini

pinch cinnamon

1 tsp raw honey

Combine all the ingredients in a blender and blend

until smooth and creamy. Serve immediately.

Gluten free

low GI

omega 3

What it’s good for:

The berries are packed with a whopping amount of

antioxidants to nurture + support a healthy body.

Almond milk provides you with protein needed to

boost the immune system, repair muscle tissue and

maximise fat loss.

Adding a touch of cinnamon helps utilize blood

sugar and the wonderful odor of this sweet spice

boosts brain activity!

Flaxseed is high in omega 3 which helps to assist your

body in burning fat and the addition of tahini

packs a calcium punch.

Green vetable sp

Serves 2

1 leek, sliced

750 ml vegetable stock

1/2 - 1 tbsp white miso paste

500 g assorted green vegetables (broccoli,

spinach, zucchini)

small bunch chopped parsley

What it’s good for:

In a large pot sauté the onion + garlic for 1

minute on a low heat with a little coconut

oil or olive oil.

Add the vegetables and sauté for another

30 seconds.

Add the vegetable stock and bring to the

boil then reduce the heat and simmer for

about 5 minutes until the vegetables are

just tender.

Remove from the heat and blend the soup

with the miso. Taste and season with a little

pepper if needed. To serve the soup,

reheat and pour into large deep bowls.

Sprinkle with parsley and Enjoy.

A potent blend of vegetables, herbs

and spices to promote

detoxification. Rich in

gluten free

low GI


antioxidants, vitamins C, E and

beta-carotene, folate and fibre

necessary for a healthy body and

immune system.

The Big GREEN GARDEN salad

serves 2

4 large handfuls mixed salad leaves

2 Lebanese cucumbers, sliced

2 tbsp pumpkin seed

2 tbsp sunflower seed

2 tbsp roasted walnuts

1 avocado, chopped

1 green apple or pear, chopped

1 tbsp wakame (soaked and drained)


1/2 cup parsley leaves

1/2 cup mint leaves

juice from 1/2 lemon

4 tbsp cold pressed olive or flax oil

Blend all the dressing ingredients until

combined. Toss through with the combined

salad and enjoy !

Gluten free

Dairy free

metabolism boosting

High antioxidant


To make delicis lemongra

tea combine one whole choed

lemongra em wi 2 liters of

boiling water in a plunr. Aow

to eep for at lea 15 minut

before inking or aow to cool and

serve chied wi a squee of lim

This muesli gives your body a

whopping dose of fibre for a

healthy digestive system and low

GI carbs and omega 3 to support

a healthy cardiovascular system

and sustain the body for long

serves 1

50 g rolled oats

30 g pumpkin seeds

30 g sunflower seeds

1 tbsp linseeds, ground

1 grated red apple

100 - 150 ml almond milk

1 heaped tsp tahini

10 g raisins or sultanas (optional)

1 tsp raw honey

• Shred the apples with the skin

• Mix in the oats, seeds, nut milk, apple, sultanas

and honey.

• Allow to soak for 15 minutes.

• Top with extra fresh fruit if you like – serve and


lasting energy.

Tahini is high in calcium,

magnesium, copper, protein,

potassium, phosphorus, iron, zinc

for healthy bones and a healthy

immune system.

Wheat free

low GI

Omega 3

Protein + calcium

For a gluten free version of this muesli, just omit oats and

replace with rolled quinoa or ground linseed.




1 Telegraph cucumber, halved and sliced

2 zucchini, sliced into thin ribbons

1 carrot, sliced into thin ribbons

2 handfuls bean sprouts

1 red capsicum, finely sliced

4 spring onions, chopped

1/4 cup chopped cashew nuts

1/4 cup pumpkin seeds

1/2 red chili, seeded and finely chopped

handful coriander leaves, chopped or Thai basil

handful mint leaves, chopped


Juice from 2 limes or 1 lemon

1 clove chopped garlic

1 tsp grated fresh ginger

1 tbsp tamari soy sauce

4 tbsp mirin

1 tbsp honey

2 tbsp tahini

The best way to slice the vegetables into fine

long thin ribbons is to use a mandolin. or

vegetable peeler.

Combine all the ingredients then toss lightly

with some of the dressing. Add more to less

taste. Enjoy !

serves 2

Gluten free

Dairy free


Strawberry and Pineale kebabs

500 g strawberries

1 small sweet pineapple, peeled and cut into chunks

bunch of mint

4 ripe bananas, cut into chunks

Freeze bananas the day before.

Thread the strawberries, pineapple and mint onto skewers, alternating the fruit and mint.

Blend frozen banana in a food processor until creamy like ice cream.

Serve fruit skewers with banana sorbet and enjoy.

Gluten free - dairy free - detox

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