Category: Recipes

The Healthy Cooks

Jackfruit Massaman Curry, Cauliflower Rice and Raita

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4

Dietaries

  • Vegetarian

Ingredients

  • 2 tablespoons sesame oil
  • 1 onion, peeled and roughly chopped
  • 1/3 cup massaman curry paste
  • 3 kaffir lime leaves, torn
  • 1 tablespoon plain flour
  • 3 cups roughly cubed potatoes
  • 600g cooked jackfruit
  • 2 cups vegetable stock
  • 2/3 cup Ayam coconut milk
  • 2 cups, blitzed cauliflower
  • Small handful of coriander and mint leaves, for garnish.
  • For the cucumber yoghurt raita
  • ½ teaspoon cumin seeds
  • ½ teaspoon coriander seeds
  • ½ cup coarsely grated cucumber
  • Pinch of Murray River salt
  • ¾ cup Meredith Dairy plain yoghurt
  • 1 tablespoon grated onion
  • Small handful freshly picked mint
  • Small handful freshly picked coriander
  • 1 tablespoon Cockatoo Grove extra virgin olive oil
  • 1 tablespoon lime juice

Method

    1. For the raita, toast seeds in a dry pan over a medium heat for a minute or two or until fragrant. Remove from heat. Place grated cucumber in a bowl and sprinkle with salt. Set aside. 
    2. Place yogurt and onion in a bowl. Crush seeds in a mortar and pestle and add to the yogurt. Squeeze excess liquid out of the cucumber and add to the yogurt. Finely chop herbs, add to the yogurt and stir to combine. Drizzle with a little oil, a pinch of salt and lime juice. Cover and place in the fridge until needed.
    3. For the Massaman curry, heat the sesame oil in a large saucepan over a medium heat. Add the onion and cook, while stirring, for 2-3 minutes. Add the massaman curry paste and continue to cook for a further 2 minutes to open up the flavours from the paste. 
    4. Add the kafir lime leaves, flour and potatoes and stir to coat in the sauce. Add jackfruit and stock. Bring to the boil and reduce to a gentle simmer for 20-25 minutes or until the potatoes are tender. Add the coconut milk and bring to a simmer, then remove from heat.
    5. Meanwhile, place the cauliflower in a microwave safe container, add 1cm of water in the bottom and microwave on high for 5 minutes. Once ready strain out any remaining water and loosen with a fork.
    6. Serve the curry with cauliflower rice, garnished with a handful of fresh herbs and raita on the side.

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Pork Belly Bao with Papaya Slaw

Preparation time: 35 minutes
Cooking time: 75 minutes
Serves: 8

Ingredients

  • 500g St Bernard’s boneless pork belly, skin dried out in the fridge overnight
  • 2 teaspoons five spice powder
  • Murray river salt
  • 8 bao buns
  • 3 stalks of spring onions, thinly sliced, for garnish
  • ½ bunch of coriander leaves, for garnish
  • Sticky glaze
  • 1 tablespoon kecap manis
  • 1 tablespoon light soy sauce
  • Juice of 1 lime
  • Spicy green papaya slaw
  • ½ a green papaya, julienne (substitute with green mango if unavailable)
  • 1 medium carrots, peeled and sliced into ribbons
  • 1 medium red onion, thinly sliced
  • 1 long red chili, thinly sliced
  • Pinch Murray River salt

Method

  1. For the pork belly, preheat oven to 180°C. Place the pork, skin side down on a wire rack fitted into a baking tray. Season liberally with five spice powder. Turn pork over so it is skin side up.
  2. Cover the skin with a drizzle of olive oil and a generous coating of salt. Pour boiling water about 1cm deep into the pan and roast in the oven for 45 minutes. 
  3. Increase the oven to 200°C. Brush the salt crust from the pork, transfer pork to a flat oven tray and roast for 30-40 minutes or until skin has puffed and crackled.
  4. For the slaw, place all the ingredients into a bowl, season to taste and set aside.
  5. For the glaze, combine ingredients in a bowl.
  6. Steam the bao buns according to packet instructions.
  7. When the pork is done, let it rest for 15 minutes before slicing into 1cm thick pieces. Dip pieces in glaze.
  8. To assemble, place some of the green papaya slaw in the bao, then some spring onions and coriander and finish each with a piece of pork. Arrange on a serving platter.

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Poke Bowls with Salmon and Broccoli

Preparation time: 20 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients

  • 2 x 250g packets Tilda pure basmati
  • 1 x 11.3g packet Ceres seaweed snacks, shredded
  • 2 x 150g packet Tassal Hot Smoked Tassie Salmon
  • 1 avocado, peeled and deseeded, flesh thinly sliced
  • 200g Japanese seaweed salad, optional
  • 200g edamame beans
  • 1 telegraph cucumber, thinly sliced
  • Sesame Broccoli
  • 300g broccoli florets
  • 2 teaspoons Cockatoo Grove organic olive oil
  • 2 teaspoons Ayam sesame oil
  • 2 teaspoons toasted sesame seeds
  • Pickled carrot and red onion
  • 150ml white vinegar
  • 150ml rice vinegar
  • 2 tablespoons fish sauce
  • 50g rice malt syrup
  • 1 small red chilli, thinly sliced
  • 2 cloves garlic, peeled and finely chopped
  • 2 carrots, cut julienne
  • ½ medium red onion, peeled and cut into thin wedges
  • Tahini soy dressing
  • 2 tablespoons unhulled tahini
  • 1 tablespoon Ayam Light soy sauce
  • ½ clove garlic, minced
  • 2 teaspoons rice malt syrup
  • 2-3 tablespoons water, to thin sauce

Method

    1. For sesame broccoli, heat a frying pan over a high heat, add the oils and when very hot add the broccoli and stir fry for 2-3 minutes. Sprinkle over sesame seeds and remove from heat.
    2. For the pickled carrot and onion, place vinegar, rice vinegar, fish sauce and rice malt syrup in a medium saucepan and bring to the boil, stirring occasionally. Add the chilli and garlic and stir to combine. Remove from heat. Place julienne carrot into one jar and the onion slices into a second jar. Pour over the hot liquid, evenly dividing between the jars and fit with a lid. Shake well, leave to pickle and once cool place in the fridge.
    3. For tahini dressing, place all ingredients in a bowl and whisk until smooth, gradually adding water to reach a sauce consistency.
    4. Cook the edamame beans according to packet instructions.
    5. To prepare bowls, cook rice according to packet instructions. Divide between 2 serving bowls. Working in wedges around the bowl, fill each wedge with a topping, finish with shredded ceres seaweed snacks and drizzle with a little tahini dressing to serve. Excess of toppings can be stored in air tight containers in the fridge for up to 1 week and the jars of pickles for up to 3 weeks.

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Cauliflower Pizza with Chick’n’Chives Sausage and Kale Pesto

Preparation time: 30 minutes
Cooking time: 10 minutes
Serves / Makes: approximately 1L of Liquid Mixture

Dietaries:

  • Vegan
  • Dairy Free
  • Gluten Free

Ingredients

  • 4 x Unrealco plant-based chicken and chive sausage, cut into 4-6 slices
  • 8-10 cherry tomatoes, halved
  • 200g packet Bio Cheese Pizza Shred

Kale Pesto 

  • ½ bunch (approx. 100g) kale, leaves removed from stems and stems discarded
  • 2 tablespoons lemon juice or water
  • 100ml Cockatoo Grove Organic olive oil, plus extra for serving
  • 50g dry roasted almonds, roughly chopped
  • 2 cloves garlic, peeled and crushed
  • 125g packet Bio Cheese Parmesano
  • ½ teaspoon Murray river salt

Cauliflower Base:

  • 1 teaspoon flax meal
  • 3 tablespoons water
  • 3 cups cauliflower florets
  • 1 tablespoon corn starch
  • 3 tablespoons nutritional yeast
  • 1 tablespoon dried oregano

Method

    1. For the cauliflower base, pre-heat oven to 200°C. Combine flax meal and water in a small bowl and leave for 5 minutes.
    2. Place cauliflower florets in a food processor and process until it resembles ‘rice’. Transfer to a bowl. Add the flax meal (flax egg) and remaining ingredients and mix to combine. Divide mixture in half, shape into a ball and press onto 2 baking paper lined oven trays to 1cm thick and 16-18cm in diameter.
    3. Bake for 20 minutes or until golden brown.
    4. Meanwhile prepare the pesto, place all ingredients in a food processor and process until smooth. 
    5. Remove bases from the oven and spread with 2-3 tablespoons of kale pesto. Top with sliced sausages and cherry tomato halves and sprinkle over cheese. 
    6. Bake for 15 minutes. Alternatively turn on the grill and when hot place under the hot grill, to grill for 3-5 minutes.
    7. To serve, place a spoonful of pesto in a bowl, add a good glug of olive oil and mix to combine. Drizzle a few spoonful’s over each pizza and cut into wedges. Finish with a side salad if desired.

    Note: Any remaining pesto can be placed in a storage container or zip lock bag and kept in the fridge for up to 1 week. Alternatively spoon it into a storage bag, flatten the bag and seal, make some indents in the pesto with the side of your hand to create a criss-cross pattern and freeze. The pattern will help you to ‘break off’ chunks of pesto and simply defrost to use.


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Spring Vegetable Risotto

Preparation time: 5 minutes
Cooking time: 20 minutes
Serves: 2-3

Dietaries

  • FODMAP Friendly
  • Low Lactose

Ingredients

  • Cockatoo Grove Australian Extra virgin olive oil
  • 1 cup Arborio risotto rice
  • 4 cups Fodmapped for you Chicken Stock
  • ½ cup blanched spinach, roughly chopped
  • ½ cup green beans, sliced into 1-2cm lengths
  • ½ cup broccolini florettes, sliced into 1-2cm lengths
  • ½ cup roughly chopped flat leaf parsley
  • ½ cup roughly chopped mint
  • Zest of half a lemon
  • Murray river salt 
  • Freshly cracked pepper
  • Handful freshly grated parmesan, plus extra for serving
  • 50g salted butter

Method

  1. Place a saucepan over a low heat, pour in 2 tablespoons of Cockatoo Olive oil and when hot add the rice. Toast for 5 minutes or until translucent.
  2. Pour the chicken stock into a second saucepan placed over a medium high heat and bring to a strong simmer. Add a cup of the hot stock into the pot and start stirring. Once the stock is absorbed add another cup and so on until the rice is al dente (to the tooth).
  3. Add the blanched spinach, green beans, broccolini, lemon zest, parmesan, butter and one final ladle of stock, a good pinch of salt and pepper and stir to combine. Pop a lid on the pot and allow it to sit for five minutes.
  4. Remove the lid and taste for seasoning. Stir in the herbs and enjoy right away with extra parmesan cheese as desired.

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Green Pork Curry with Wholegrain Rice and Broccolini

Preparation time: 10 minutes
Cooking time: 1 hour 40 minutes
Serves: 4

Dietaries:

  • FODMAP Friendly
  • Dairy/Lactose Free
  • Gluten Free

Ingredients

  • 1 tablespoon Cockatoo Grove Signature extra virgin olive oil
  • 800g St Bernard’s pork shoulder, cut into 3 cm cubes
  • 1 stalk lemongrass, bruised
  • 5 kaffir lime leaves, stripped from the vein
  • 2 cups Fodmapped for you chicken stock
  • 2 x 200g packet Fodmapped for you green curry simmer sauce
  • 1 bunch broccolini, cut into 3cm lengths
  • 200ml coconut milk
  • 1 packet Tilda wholegrain basmati rice, cooked as per pack instructions
    Handful of freshly picked coriander, roughly chopped and extra for garnish

Method

  1. Pre-heat oven to 190°C.
  2. Place a large deep, frying pan over a high heat. When very hot, pour in oil, followed by the pork. Cook for 8-10 minutes, stirring occasionally, until browned on all sides. You may need to do this in batches if your pan isn’t large.
  3. Add the bashed lemongrass and torn kaffier lime leaves and toss. Pour in chicken stock and green curry paste and stir to combine. Fit with a lid and bake for 90 minutes. 
  4. Remove from the oven and place over a medium low heat, add the broccolini and coconut milk and cook for 1-2 minutes or until the broccolini is cooked to your liking.
  5. Serve immediately spooned over steamed wholegrain basmati rice and finish with fresh coriander.

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Blueberry and Almond Fudge Popsicles

Preparation time: 30 minutes
Cooking time: 10 minutes
Serves / Makes: approximately 1L of Liquid Mixture

Dietaries:

  • Vegan
  • Dairy Free
  • Gluten Free

Ingredients

  • 2 black bananas
  • 500ml Vitasoy unsweetened almond milk
  • 1 tablespoon raw cacao powder
  • ½ cup Mayvers almond spread OR extra smooth peanut butter spread
  • 2 dates, pips removed, optional
  • 125g punnet Driscolls Blueberries

Method

  1. Place bananas, almond milk, cacao powder, almond spread and date, if using, in a food processor or blender and blend until mixture is very smooth.
  2. Divide blueberries between 6 x 150ml capacity popsicle moulds. Pour in milk mixture, filling to 5mm below the edge. Push the stick or wooden popsicle sticks into the moulds, leaving at least 5-6cm sticking out and freeze for a minimum of 4 hours or preferably overnight.
  3. To serve, remove for the freezer, leave to sit for a minute to slightly defrost or dip each mould into warm water for a few seconds, then pull popsicle from the mould and enjoy!

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Almond Crusted Prawns with Creamy Guacamole and Mango Salsa

 

Preparation time: 30 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients

Guacamole

  • ¼ a large red onion, finely diced
  • 2 ripe avocados
  • 100g Bio Creamy cream cheese 
  • 1 long red chilli, deseeded and finely diced, optional
  • 1-2 tablespoons Cockatoo Grove Signature extra virgin olive oil
  • Juice and zest of 2 limes

Mango Salsa

  • 2 ripe mangoes
  • ¼ a large red onion, finely diced
  • ½ a capsicum, deseeded and finely diced
  • 1 jalapeno, thinly sliced
  • Juice and zest of one lime
  • ½ cup coriander leaves, roughly chopped
  • Murray river salt, to taste

Crusted Prawns

  • 12 Tropico prawns, peeled and deveined with tail intact
  • 4 eggs
  • ½ cup water
  • 2 cups of panko breadcrumbs
  • 1 cup of flaked almonds, roughly chopped
  • Vegetable oil, for deep frying
  • Coriander, for garnish

Method

  1. For the mango salsa, cut the mango down each side of the pip to remove the cheeks, then cut into the flesh of the cheeks in a 1cm dice. Then using a spoon, scoop the flesh from the skin, into a bowl. Add the remaining ingredients and toss to combine. Season with salt to taste and set aside.
  2. For the guacamole, place red onion in a small bowl, add avocados and mash using a fork. Mix in the remaining ingredients and set aside. 
  3. For the almond crusted prawns, crack eggs into a bowl, add water and whisk to combine.
  4. Place the panko breadcrumbs and almond flakes in a zip lock bag. 
  5. Coat each prawn in the egg mixture, then drop into the crumb mixture and toss to coat. Do this twice to get a good crust.
  6. Heat enough oil in a large saucepan to deep fry the prawns. When the oil is hot, approximately 170-180°C, gently lower half the prawns into the oil and fry for 2-3 minutes or until golden brown. Repeat with the remaining prawns. Don’t overcrowd the pan as it will reduce the heat in the oil.  Remove prawns from the oil using a slotted spoon and place them on a wire rack placed over a plate or tray. Season with salt to taste. 
  7. To serve, arrange the prawns in a large platter. Place the mango salsa in a separate serving bowl and the guacamole in another bowl. Garnish with coriander and a cheek of lime.

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Mixed Berry Smoothie Bowl with Peanut Butter Bark

Preparation time: 15 minutes plus freezing time

Serves: 2-3

Dietaries:

  • Vegan – choose a vegan dark chocolate for the bark or simply leave it off
  • Dairy Free
  • Gluten Free

Ingredients

Smoothie Bowl

  • 2 bananas, peeled and frozen
  • 1 punnet Driscolls strawberries, frozen
  • 1 punnet Driscols raspberries, frozen
  • 2 tablespoons Mayvers smooth peanut butter
  • ½ cup or 2-3 scoops frozen coconut yogurt
  • ½ – 1 cup Vitasoy Unsweetened Oat Milk 
  • 1 tablespoon Natural Evolution Gut Health Powder

Toppings

  • 1 banana, thinly sliced
  • 1 punnet Driscolls strawberries, sliced
  • 1 punnet Driscolls blueberries
  • 1 punnet Driscols blackberries
  • ½ – ¾ cup Table of Plenty Pro-Biotic Muesli

Peanut Butter Bark

  • 4 tablespoons Mayvers Skin on Smunchy Peanut Butter
  • 3 tablespoons coconut oil
  • Freeze dried raspberry, strawberry and banana pieces
  • Roughly chopped roasted peanuts
  • Puffed quinoa or amaranth
  • 20g melted vegan dark chocolate, optional, to drizzle

Method

  1. For the peanut butter bark, place peanut butter and coconut oil in a microwave safe bowl and microwave in 30 second bursts, stirring between each burst until melted and combined. Pour onto a baking paper lined tray, scatter over your choice of freeze-dried fruits, nuts and puffed quinoa and drizzle with chocolate. Pop in the freezer for 30 minutes or until frozen.
  2. For the smoothie, place all ingredients in a blender and blend until smooth. Add a little more milk if needed to reach the desired consistency. You want it to be thicker than a regular smoothie but a little thinner than a custard pudding. Pour into bowls.
  3. Decorate with bananas, berries and muesli as desired. Take the peanut butter bark from the fridge or freezer and break into shards. Finish your smoothie bowl with big shards of peanut butter bark and enjoy!

Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!

Whole Roasted Cauliflower

Dietaries:

  • Vegan
  • Dairy Free
  • Gluten Free

Ingredients

  • 1 medium sized head of cauliflower
  • Generous pinch of Murray River Salt, to taste
  • 1 x 25g packet Table of Plenty, Paprika veggie roaster

Stuffing

  • 1 shallot
  • 3 garlic cloves
  • 1 cup cashews 
  • ½ cup Mayvers Extra Crunchy Peanut Butter
  • 1 teaspoon paprika
  • ½ teaspoon cumin seeds
  • ½ teaspoon fennel seeds
  • ½ teaspoon coriander seeds 
  • ½ teaspoon ground turmeric 
  • ¼ teaspoon ground ginger
  • ¼ cup Cockatoo Grove Organic Extra Virgin Olive Oil, plus extra for cooking

Method

  1. Preheat the oven to 180C.
  2. Remove any outer leaves from the cauliflower. Slice 2-3cm off the base so that it lays flat.
  3. For the stuffing, blend all the ingredients in a food processor into a thick paste, adding a little more olive oil to loosen if required.
  4. Spoon the stuffing into a piping bag fitted with a 1cm round nozzle (optional). Stuff the cauliflower with the stuffing mixture by fitting the nozzle of the piping bag into the crevices in the cauliflower and piping in the mixture. Place the whole cauliflower, flat side down, into a baking paper lined roasting pan.
  5. Liberally drizzle olive oil all over the cauliflower, scatter over a pinch of salt and sprinkle over the packet of paprika and all over, ensuring the cauliflower is nicely coated.
  6. Roast in the oven for 60-75 minutes until tender and cooked through. Test with a skewer and if there is little to no resistance and it goes through easily, it’s done.

Tip: Fit the piping bag into and over a glass or jar, this way you don’t need to hold the bag while you are trying to fill it and scoop the mixture out of the food processor bowl at the same time.

Tip: Any left-over stuffing can be frozen for up to 3 months. Alternatively, keep it in a jar in the fridge for up to 1 week.


Made this recipe? Take a photo and tag #thehealthycooks @thehealthycookstv on Instagram!