the healthy chef August newsletter

DELICIOUS HEALTHY FOODthe healthy chefAUGUST 2010APPLE PIEmake-overhigh proteinomega 3high fibergluten freeexpo recipescookiesbrowniesporridgeLow carb linguini

INSPIRENOURISHDELIGHTHi Everybody !I’ve just spent the whole day in my kitchen designing the recipes for this weeks GLUTEN FREEexpo which is being held this Saturday 7th August Sydney Olympic Park - Exhibition Hall 4.I’ll be cooking on stage at 10am, 12.30 and 2 pm. Some of the delicious recipes such as mybest gluten free apple pie ever. After weeks of testing - last night I finally nailed it.Hubby Paul did the final taste test and loved it and he’s an apple pie fanatic !On the Expo menu I’m also cooking up zucchini linguini, my favorite brown rice porridge, someno bake chocolate brownies and my awesome Maui health cookies.Watch out for my brand NEW i phone app coming out in about 4 weeks that you’ll be able todownload onto your phone, i book or laptop. All the details will be in the BIG September Greenissue of my newsletter as well as on my web site www.thehealthychef.comWell now I’m off to the gym for a huge session of legs, shoulders and abs. Until next month.Take care and stay healthyTera Cuer X

Gluten FreeFUDGEBROWNIESmakes 25300 g ( 2 cups ) whole raw almonds orwalnuts350 g ( 2 cups) fresh mejool dates, stoned2 tsp vanilla extract or 1 vanilla bean,scraped2 tablespoons cocoa powdercoconut for rolling (optional)additional extras:chopped organic apricotspumpkin seedslinseed or chiaprotein 3fat 6sat 0.5fibre 2carb 5sodium 3calories 88Place the almonds in a foodprocessor and process untilroughly ground.Add the dates and vanilla.Process until combined.Add the cocoa powder andtahini and process again.Flatten out into a smallbaking dish and slice intosquares or alternatively -Roll into bit sized balls thenroll in coconut.Store covered in the fridge.Gluten free – low GI - highprotein

First make the salsa verdeCombine the mint, parsley lemon juicefrom half a lemon and just enougholive oil so that the mixture blendstogether.Season with black pepper and setaside..this is your delicious salsa verde...Heat a pot filled with the stock over amedium heat and bring to the boil.Turn down the heat to a low simmer.Add the salmon. Cook for 8 minutes, depending on thethickness of the salmon.Heat another pan with a little olive oilAdd the zucchini, spinach and plentyof black pepper. Toss through quicklyuntil spinach has wilted.Arrange zucchini onto serving plates.Place over the salmon and drizzle overa little salsa verde. Enjoy.ZUCCHINI LINGUINIwi poached salmon +lemonparsley mint Salsa VerdeServes: 4Gluten free – low GI – low Carb – highproteinProtein 36fat 13sat 2.9carb 0.8sodium 84fibre 1.3calories 2654 x 180 g pieces salmon filletLow salt gluten free chicken orvegetable stock for poaching320 g zucchini, sliced into ribbons orlinguini on a mandolinHandful baby spinach leaves1 lemongood quality cold pressed olive oil1 bunch mint1 bunch parsley

gluten freePOWERPORRIDGEBrown rice is a good source of Bvitamins, which is great for ourmetabolism and a healthy nervoussystem.It’s also high in fibre, low in fat andgluten free making it a terrific Low GIwhole grain that can protect us againstdiabetes, obesity, heart disease andcancer.The omega 3 fatty acids contained inthe flaxseeds help protect the bodyagainst damage from infection andcan also help against cholesterol anddiabetes.Pears are high fiber and low GI andadd a lovely natural sweetness whichtastes amazing.Serves 11 1/2 cups rice milk1 grated pear with the skin1 small sliced banana1/2 cup cooked brown rice1 tablespoon ground linseed or chiaPinch cinnamonHoney to taste (optional)Combine the rice milk, pear, banana,brown rice, linseeds, cinnamon andsultanas.Bring to the boil, turn down the heatand simmer for 5 minutes untilthickened.Spoon into a serving bowl and enjoy!Drizzle with a little honey if needed.Protein 15Fat 1.3sat 0.4carb 60sodium 219fibre 5.3calories 334Gluten free – Low GI – proteinextras:organic diced apricots or sultanasapples instead of pearspoached prunesskim milk or soy instead of rice

Cooki + milkMakes 24 cookies200 g almond butter125 g honey2 free range/ organic eggs60 g coconut oil or olive or grape seed oil250 g almond meal60 g pumpkin seeds60 g sunflower seeds125 g fresh mejool dates choppedProtein 5Fat 9Sat 1.6Carbs 7sodium 9fibre 2Calories 192Preheat oven to 175 C.Combine almond butter andhoney.Add eggs and oil.Add almond meal, of thepumpkin seed, sunflowerseed and dates.Mix through and spoon on toa baking tray and sprinklewith the rest of the pumpkinseeds.Bake for 20 minutes untilgolden.Remove and cool thenenjoy.NB: to make chocolate chipcookies, replace seeds with120 g milk chocolate chips.Bake as directed.Gluten free – Low GI – highproteinOptional extras:in place of dates or seeds you can add:chocolate chipsorganic dried apricots

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