Category Archives: Healthy

Fast Fact

Healthy crunch – BOK CHOY

http://www.thedailygreen.com/healthy-eating/eat-safe/winter-farmers-market-recipes

Photo provided by the daily green

An Asian specialty, a half-cup of cooked bok choy is about 20 calories(~84 kJ’s), but offers a mammoth 144 percent of your daily requirement of vitamin A and 74 percent of vitamin C. The leaves and stalks are also loaded with calcium, magnesium, potassium and folate.

So why not throw some bok choy in your next stir-fry or steam it and drizzle with olive oil.

Eat well & be well.

Sp x

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WIAW #8 Clean eating

Peas and Crayons

Winter everyone seems to be talking about it. Love it or hate it happens. Personally I love winter BUT I do hate being cold. Therefore I’m a serial ‘layer-er’ – tights under jeans – a singlet, t-shirt, jumper, then a jacket and of course a beanie. Today i re-discovered the pleasure and warmth of snow socks – they’re just ‘cushion-ee’ and they fit your feet so nicely!

All the headlines in the magazines seem to be on the winter bandwagon also; ‘You’re all round winter guide’ or ‘How to prevent getting sick this season’. They tell us to move more, eat more veggies, reduce your intake of sugar and dairy (because it’s forms mucus) although research by the University of California at Davis, US, shows eating yoghurt triggers your body to produce up to four times as much of a key immune receptor. “Yoghurt with live cultures improves the health of your digestive tract, making your immune system more effective” researchers stated.

Basically winter I don’t do anything extreme to prevent myself from getting sick – no flu injections or anything. I eat clean most of the time so in winter I tend to rug up, eat lots of vegetables, drink ‘real’ hot chocolate and if i feel a sore throat coming along I drink copious amounts of hot water, ginger, lemon and manuka honey. So soothing!

What are your tips to prevent getting sick in winter or some home made remedies??

Here are my eats from today. Enjoy and I hope all is well.

[Breakfast]

My usual – homemade muesli soaked with water and kefir with berries

[Juice]

Fresh juice whilst shopping at the market – beetroot, carrot, celery and ginger

[Lunch]

Favourite meal of the day – seaweed salad 6 fresh oysters that I topped with either tamari and ginger or hot sauce. All fresh from the vic market!

[Dinner]

Grilled flathead tails with sweet potato with cinnamon, steamed kale with olive oil and garlic and some sauerkraut

[Snack]

Natural yoghurt with cinnamon and honey warmed up & some coconut water

Eat well & be well.

Sp x

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Chicken pho – Monday motivation

So Monday’s is the day that people seem to dread – The weekends over, they have to go to work and probably they have to start their healthy eating or exercise plan that realistically they probably won’t stick to! Well I’m here to motivate you with a healthy recipe that is gluten free, dairy free, sugar free, pale friendly (if your into that) and just all round good for you.

Since the thermostat here in Melbourne has been going down, down, down to funky town of recent weeks this has led to the firing up the crockpots, slow cookers and stoves for some hearty comfort food to get us Melbournians through the cooler months.

One of my favourite comfort foods/cheaps eats any time of year is Vietnamese pho. Big hearty bowls of soup filled with your choice of chicken, beef, tofu, rice noodles and topped off with DIY coriander, bean sprouts, chilli and whatever might tickle your fancy!

The other week you might of seen my WIAW #5 post where I braved the cold and all the asian grocery stores of Box Hill to make my first ever chicken pho. I did make mine a touch healthier by throwing in extra greens (that’s just how I roll – I love my greens) but it turned out very nice indeed!

Chicken pho

CHICKEN PHO

STOCK 4-6 serves

12 cups water

5 missal chicken stock cubes

2 tablespoons fish stock

3 cloves of garlic halved

1drop of liquid stevia

3-4 cm chunk of ginger cut into 2-3 chunks

1/2 a red onion

2 star anise

10 whole cloves

1 teaspoon coriander seeds

1 large chicken breast

 

Place water and stock cubes in the pot.

Add fish stock, garlic, ginger and stevia (if you’re using it – you can also substitute 1 teaspoon of sugar).

In a tea infuser place the star anise, cloves and coriander seeds (easier to remove when cooked)

Finally add chicken breast.

 

Let the stock cook for 20-30 minutes until chicken is cooked.

Remove chicken and cut into chunks.

Remove all other ingredients from the stock and throw away.

Stock bubbling away

For the soup. serves 1

5-6 Broccoli florets

1 Buc choy

handful bean shoots

fresh coriander (as much as you like)

holy basil (as much as you like)

1/4 lemon wedge

chopped chilli (depends how hot you want the soup)

 

For my soup I quickly blanched the florets and buc choy in the stock.

added this to my bowl along with as much shredded chicken I felt like and topped up the bowl with the delicious stock.

On top of the soup I then placed bean shoots, herbs, chilli and a fresh squeeze of lemon. Voila!

Finished product – chicken pho (noodle-less)

 

This was very yummy and doesn’t leave your mouth with the taste of MSG! Traditional pho does have rice noodles in it but I didn’t have any handy.

I had a heap of left over chicken and stock so I just froze these in separate containers for rainy, cold nights that I can’t be bothered cooking and I’ll just make sure I throw some greens in there!

Eat well & be well.

sp x

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