Category: Recipes

The Healthy Cooks

Spaghetti Alla Norma

Preparation Time: 15 Minutes
Cooking Time: 25 Minutes
Serves: 4-6

Dietaries

  • FODMAP friendly 
  • Dairy/Lactose Free
  • Vegan
  • Gluten Free

Ingredients

  • 2 tablespoons Cockatoo Grove Midnight extra virgin olive oil
  • 1 large eggplant, cut into 2cm cubes
  • 2 roma tomatoes, cut into large cubes
  • 2 x 375g packets Fodmapped For You Slow, Tomato Pasta Sauce, slow-roasted vegetable
  • ½ cup of kalamata olives, pitted
  • 2 long red chillies, deseeded and finely chopped
  • 1 packet Ceres Quinoa Penne Pasta
  • 1 small handful of basil leaves, roughly chopped
  • 1 small handful of parsley, roughly chopped
  • Murray River Salt, to taste
  • 125g packet Bio Cheese Parmesano, for serving

Method

  1. Heat olive oil in a large, deep frying pan over medium to high heat. Add the eggplant and tomatoes and cook 5 minutes, stirring occasionally. Stir in the tomato pasta sauce and cook for a 1-2 minutes. 
  2. Stir through the olives and chopped chilli, cover with a lid and reduce the heat to low, to simmer for 10-15 minutes or until the eggplant has cooked down and the sauce is thick and rich.
  3. In the meantime, cook the quinoa pasta according to packet instructions in well salted water. Drain and stir through the eggplant sauce. Add the fresh herbs and season with salt to taste.
  4. To serve, spoon into individual pasta bowls and garnish with a sprinkle of parmesan.

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Loaded Meatless Rissole Bowl

 

Preparation time: 15 minutes
Cooking time: 12 minutes
Serves: 4

Dietaries

  • Vegan
  • Gluten Free
  • Dairy Free

Ingredients

  • Cockatoo Grove Midnight extra-virgin olive oil 
  • 420g packet Unreal co rissoles
  • 12 coz lettuce leaves, washed 
  • 200g Ceres sauerkraut
  • 12 cherry tomatoes, halved
  • 200g bio cheese creamy feta, crumbled
  • 1 large avocado, peeled and quartered
  • Small handful of freshly picked mint, roughly chopped
  • 1 tablespoon hemp seeds
  • 1 tablespoon pepitas

Dressing

  • ½ tablespoon Dijon mustard
  • 1 lemon, juiced
  • Generous pinch Murray River Salt
  • 3 tablespoons Cockatoo Grove Midnight extra-virgin olive oil

Method

  1. Heat a pan large enough to hold all the rissoles comfortably over a medium to high heat. Once hot, add a drizzle of oil, then the rissoles and cook for 10-12 minutes, turning half way through. 
  2. While the rissoles are cooking, prepare your salad. Arrange 2-3 coz lettuce leaves in 2 serving bowls, add half the sauerkraut, halved cherry tomatoes and feta to each. Take half an avocado, thinly slice lengthways and press gently to fan. Add to the salad bowl and repeat with the other half.
  3. For the dressing, place Dijon mustard, lemon juice, a good pinch salt and olive oil in a jar, fit with a lid and shake to combine. 
  4. To finish rissoles, turn off the heat and scatter over chopped mint, tossing to combine. Add 2 to each salad bowl.
  5. Scatter hemp seeds and pepitas over the salads, drizzle with dressing and finish with cracked black pepper if desired.

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Raw Almond Butter Fingers

Preparation time: 20 minutes
Serves / Makes: 18-20 Pieces

Dietaries

  • Gluten Free
  • Dairy free
  • Vegan – Note: use a vegan dark chocolate or Lindt 85% and above

 

Ingredients

  • 10 dates, pips removed
  • 1 cup quinoa flakes
  • ¾ cup Mayver’s Almond Spread
  • ½ cup raw almonds, plus a few extra for garnish
  • ½ teaspoon vanilla powder OR vanilla paste
  • 2 tablespoons Natural Evolution Green Banana Resistance Starch 
  • 2-3 tablespoons water
  • 100g Lindt 70% cocoa dark chocolate, broken into chunks
  • 1 teaspoon coconut oil or almond oil

Method

  1. Place dates, quinoa flakes, almonds, vanilla, almond spread and Natural Evolution Green Banana Resistance Starch in the bowl of a food processor and process until the mixture comes together. Add a water, a tablespoon at a time, if required. Continue to process until mixture forms a thick paste.
  2. Take 35g portions of mixture, shape into fingers and arrange on a baking paper lined oven tray.
  3. Place chocolate and coconut oil in a microwave safe jug and microwave for 60-90 seconds or until the chocolate is just melted. Stir well to combine. Drizzle over almond fingers and sprinkle with finely chopped almonds. Place in the fridge for 30 minutes to set.
  4. Store in an air tight container in the fridge for up to 1 week and snack as desired.

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Sri Lankan Prawn Curry with Kefir Flatbreads

Preparation time: 30 minutes
Cooking time: 45 minutes
Serves: 4

Ingredients

  • 20 large Tropic Co raw king prawns, deveined with tails left on 
  • 1 teaspoon Murray River Salt
  • 1 teaspoon ground turmeric

For the Curry

  • 2 tablespoons vegetable oil
  • 2 shallots, finely diced
  • 4 garlic cloves, thinly sliced
  • 2 green chillies, deseeded and thinly sliced
  • 3 sprigs fresh curry leaves, leaves picked, plus extra sprigs to serve 
  • 2 pandan leaves, tied in a knot 
  • 250ml water
  • 1 tablespoon tamarind puree
  • ​250ml Ayam coconut cream

Sri Lankan Fish Curry Powder

  • 1 teaspoon black peppercorns
  • 1 teaspoon black mustard seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon fenugreek seeds
  • 1 cinnamon stick

Kefir Flatbread

  • 250g self-raising flour
  • 250g Table of Plenty, probiotic kefir yoghurt
  • 1 teaspoon Murray River Salt
  • Cockatoo Grove Prima extra virgin olive oil

Garlic Herb Butter

  • 5 cloves of garlic, peeled
  • 150g salted butter, softened
  • 1 cup of chopped mixed herbs (parsley, thyme, rosemary)

Method

  1. For the garlic herb butter, place all ingredients in a food processor and process to combine. Set aside.
  2. Marinate the prawns in turmeric and season with Murray River Salt. Set aside.
  3. For the curry powder, lightly toast the whole spices, leave to cool slightly before tipping into a spice grinder and grind to a fine powder. Set aside.
  4. For the curry, place a heavy-based saucepan over a medium heat. Pour in oil and when hot, add the onions and cook at for 1-2 minutes or until softened. Add the garlic and chillies, then add the curry leaves, pandan, water and 2 tablespoons of the fish curry powder and cook for 5 minutes. Add the tamarind puree and turmeric prawns, cover with a lid and leave to simmer for 10 minutes. Stir through coconut cream.
  5. For the kefir flat breads, sift flour into a large mixing bowl, add the kefir and salt and mix with a wooden spoon until the dough comes together. Divide into 12 even pieces, roll into balls, then using a rolling pin, roll into flatbreads.
  6. Place a non-stick frypan over a high heat. Add a drizzle of olive oil and cook the flatbreads, one at a time, for 30 seconds on each side. Place on a plate and brush with garlic butter. Cover with foil and keep warm until required.
  7. Serve curry in bowls with yoghurt flatbread brushed with garlic herb butter.

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Roasted Pumpkin and Zucchini Tart

Preparation time: 25 minutes
Cooking time: 75 minutes
Makes: 4

Dietaries

  • Dairy Free
  • Gluten Free

Ingredients

  • 300g cubed butternut or jap pumpkin
  • 1-2 medium zucchini, cut into 2cm chunks
  • 1 tablespoon Cockatoo Grove Extra Virgin olive oil
  • Murray River Salt, to taste

Pastry

  • 1/3 cup almond meal
  • 3/4 cup quinoa flour
  • 2 tablespoons coconut flour
  • 60g (3 tablespoons) coconut oil
  • 150g Mayvers almond butter
  • 1 egg
  • 3 tablespoons water

Filling

  • 2 x 150g tub Bio Cheese Cream Cheese
  • 200g Bio Cheese Feta, reserving 50g for garnish
  • 50ml VitaSoy Soy Milk
  • 3 eggs
  • 1 large handful of assorted herbs, I used chives, parsley and thyme, reserve some for garnish

Method

  1. Preheat oven to 200°C.
  2. Place pumpkin and zucchini in a bowl, drizzle with oil and toss to combine. Spread over a baking paper lined oven tray, sprinkle with salt and bake for 20-25 minutes or until tender. Remove and set to one side.
  3. For the pastry, place the flours, coconut oil, almond butter and an egg in the bowl of a food processor and pulse to combine. Add a little water if required to bring the pastry into a soft ball. Tip into a 36cmx17cm rectangular fluted tart tin OR similar sized brownie tin, pressing into the base and up the sides to 3-4mm thick. If you have time, leave to rest for 30 minutes in the fridge. 
  4. Lay over a sheet of baking paper and fill with baking beans or rice and bake for 20-25 minutes or until golden. Remove baking beans and paper and return to the oven for 3-5 minutes.
  5. For the filling, place the cheeses, milk and eggs in the bowl of a food processor and process until smooth. Add the herbs and pulse once or twice to combine. Pour into the baked pastry case. Turn the oven down to 160°C and place in the oven to bake for 30-35 minutes or until just set. 
  6. Remove from the oven, arrange pumpkin and zucchini over the tart, sprinkle over the reserved feta and herbs for garnish.

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

Kangaroo hotdogs with a tomato relish

Preparation time: 20 minutes
Cooking time: 30 minutes
Makes: 8

Dietaries

  • Gluten Free – Tip: ensure to choose Gluten Free Buns!
  • Dairy Free – Tip: ensure to choose Lactose Free cheese!

Ingredients

  • 8 K-Roo kangaroo sausages
  • 8 hot dog buns, of your choice
  • ½ cup grated mozzarella, to serve
  • 8 lettuce leaves, to serve
  • 1-2 carrots, sliced into ribbons, to serve
  • ½ bunch chives, finely chopped

Tomato relish

  • 2 tablespoons Cockatoo Grove Signature olive oil
  • 1 brown onion, finely diced
  • 3 cloves of garlic, minced
  • ½ a 680ml bottle Ceres Organics tomato passata
  • 1 tablespoon malt vinegar
  • ½ cup brown sugar
  • 1 tomato, deseeded and finely chopped
  • Murray River Salt, to taste

Method

  1. For the tomato relish, place a medium saucepan over a medium low heat. Add olive oil and when hot, add the onion and sauté for a few minutes. Add the garlic, reduce heat slightly and cook for 4-5 minutes, stirring occasionally, until onions have softened and are starting to caramelise.
  2. Pour in tomato passata, sugar and vinegar. Increase heat and bring to the boil. Reduce the heat and simmer for 5 minutes. Add in the chopped tomatoes and cook for a further 5 minutes or until the tomatoes have broken down. Season to taste. Remove from heat and allow to cool.
  3. To cook the sausages, place them in a hot pan, drizzled with a little olive oil and cook for approximately 10-12 minutes or until cooked through, turning occasionally.
  4. For the bread, split down the middle and fill with a little bit of mozzarella cheese. Place under a preheated grill for 1-2 minutes or until the cheese has melted and the bun is warm and the edges are golden.
  5. To assemble, fill each bun with a piece of lettuce and a few carrot ribbons. Place a sausage in and top with generous spoonful’s of tomato relish and a sprinkle of finely chopped chives.
  6. To serve, arrange on a serving plate with extra tomato relish in a bowl on the side.

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

Spicy pork bulgogi with kimchi and wholegrain basmati rice

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 2-3

Dietaries

  • Gluten Free
  • Dairy Free

Ingredients

  • 600g St Bernard’s pork shoulder, diced into 2cm cubes
  • 1-2 tablespoons Cockatoo Grove Organic Olive Oil
  • 1 tablespoon toasted sesame seeds
  • 2 spring onions, sliced on the diagonal
  • 1 cucumber, finely sliced on the diagonal, to serve
  • 8 cos lettuce leaves, to serve
  • Korean KimChi, to serve
  • 1 packet Tilda Wholegrain Basmati Rice, cooked as per pack instructions

Bulgogi Marinade

  • ½ red apple, roughly chopped
  • ½ brown onion, peeled and roughly chopped
  • 3 cloves garlic, peeled
  • 1 inch piece ginger, roughly chopped
  • 3 tablespoons soy sauce
  • 3 tablespoons Korean Chili paste
  • 2 tablespoons oyster sauce
  • 3 tablespoons honey
  • 1-2 teaspoons chili flakes

Method

  1. For the marinade, pop all of the marinade ingredients into a food processor and blitz to a puree.
  2. Place pork into a glass or non-reactive bowl, add the marinade and mix to combine. Cover with cling film and leave to rest for 30 minutes.
  3. Heat a large non-stick frying pan or wok over a high heat. Once hot add a splash of olive oil, then add the pork and cook, stirring occasionally, for about 8 minutes or until cooked to your liking. Once cooked remove the pan from the heat and fold through the sesame seeds and spring onion.
  4. To serve, arrange the cucumber, cos leaves and kimchi in 2-3 serving bowls. Spoon in the cooked rice and pork bulgogi, evenly dividing between the bowls and serve immediately.

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

Turmeric and coconut crepes with oyster prawns and cabbage slaw

Preparation time: 45 minutes
Cooking time: 20-25 minutes
Serves: 4

Dietaries

  • Pescatarian/Vegetarian
  • Gluten Free
  • Dairy Free

Ingredients

Crepe

  • 1 ¼ cups rice flour
  • 2 tablespoons coconut flour
  • 1 teaspoon ground turmeric
  • 400ml can Ayam Coconut Milk
  • 1 ¼ cups iced water, plus extra
  • Coconut oil, for pan frying

Prawn filling

  • 1 tablespoon Ayam sesame oil
  • 1 tablespoon Ayam Soy sauce
  • 3 tablespoons Ayam Oyster sauce
  • 300g Tassal fresh salmon fillet, thinly sliced
  • 16 (approximately 400g) Tropic Co peeled medium green prawns, tails on

Cabbage Slaw

  • 1 cup bean sprouts
  • ¼ wombok (Chinese cabbage), shredded
  • 1 large carrot, cut julienne
  • ½ medium red onion, peeled and cut into thin wedges
  • A small handful of Vietnamese mint, leaves picked
  • A small handful of coriander, leaves picked

Nouc cham dressing

  • 1 long red chilli, finely chopped
  • 1 clove garlic, finely chopped
  • 2 tablespoons rice malt syrup
  • 2 limes, rind removed and flesh roughly chopped, plus extra lime wedges to serve
  • 2 ½ tablespoons white vinegar
  • 1 tablespoon fish sauce

Method

  1. For the crepes, place rice and coconut flours in a bowl, add turmeric and a good pinch of salt and whisk to incorporate. Pour in the coconut milk and water and whisk until well combined. Cover and place in the fridge to rest for 30 minutes or preferably overnight.
  2. For the salmon and prawns, place a large frying pan over a high heat, add the sesame oil, soy and oyster sauce, and when hot, add the prawns and salmon. Pan fry for 3-4 minutes, turning occasionally or until just cooked through. Remove from heat.
  3. For the cabbage slaw, place all ingredients in a bowl and toss to combine.
  4. For the nouc cham dressing, place garlic, chilli, rice malt and lime flesh in a mortar and pestle and pound to a fine paste. Transfer to a mason jar, pour in vinegar and fish sauce and fit with a lid. Shake well to combine.
  5. To cook the crepes, heat a non-stick frying pan over a high heat. Add a teaspoonful of coconut oil and when smoking, pour in approximately 200ml of the batter mixture and swirl to the edges of the pan. Cook for 4 minutes or until the underside is golden and easily comes away from the pan. Gently slide the crepe onto a serving plate and repeat with remaining batter so you have 4 crepes on 4 plates. Scatter ¼ of the slaw over each crepe and evenly divide the prawns and salmon between the crepes, placing them on top of the slaw.
  6. Serve with a generous drizzle of nouc cham, and lime wedges on the side.

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

Thai Roo salad with sweet potato crackers

Preparation time: 30 minutes
Cooking time: 25 minutes
Serves: 2

Dietaries

  • Gluten Free
  • Dairy Free – NOTE: In the cracker, substitute the milk for a soy or almond milk and the butter for nutalex or a dairy free option to make this dish dairy free

Ingredients

  • 350g K-roo kangaroo fillet
  • Crushed roasted peanuts, to serve
  • Fried shallots, to serve

Marinade

  • 1 long red chilli, deseeded and roughly chopped
  • 6 kaffir lime leaves
  • 3 shallots, roughly chopped
  • 2 garlic cloves, peeled
  • 2 lemongrass, outer stalk removed
  • 1 tablespoon fish sauce
  • 1 tablespoon rice malt syrup

Sweet potato cracker

  • ½ cup Natural Evolution sweet potato flour
  • 1 cup boiling water
  • 2 tablespoons milk
  • 1 ½ cups rice flour
  • 1 tablespoon baking powder
  • 2 tablespoons butter, softened
  • 1 teaspoon cayenne pepper
  • 1 tablespoon sesame seeds

Side salad

  • 1 carrot, sliced thinly into ribbons
  • 2 Lebanese cucumber, sliced thinly into ribbons
  • ½ cup of beansprouts
  • 1 packet mung bean noodles, cooked according to packet instructions
  • 1 handful Thai basil leaves
  • 1 handful coriander leaves
  • 1 small handful Vietnamese mint
  • 1 small handful mint
  • 1 long red chilli, finely sliced

Dressing

  • Juice of 2 limes
  • 3 tablespoons fish sauce
  • 2 tablespoons rice malt syrup

Method

  1. For the marinade, place chilli, kaffier lime leaves, shallots, garlic and lemongrass in a food processor and process until a chunky paste is formed. Add the fish sauce and rice malt syrup and process to a paste. Transfer to a bowl, add the kangaroo fillets and mix to combine. Marinade the kangaroo fillets for at least 3 hours or preferably overnight.
  2. For the sweet potato crackers, preheat oven to 180°C.
  3. Place the sweet potato flour in a bowl, pour over the boiling water and mix to combine. Stir in the milk and transfer to a food processor. Add the rice flour, baking powder and butter and until pulse until a soft dough forms.
  4. Turn the dough onto a sheet of baking paper and place a second sheet on top. Roll to 3mm thick. Cut in half, place on 2 baking trays and remove the top sheet of paper. Sprinkle with cayenne pepper and sesame seeds and bake for 12-15 minutes.
  5. Remove the marinated roo from the fridge about 20 minutes prior to cooking to allow it to come to room temperature. Just before cooking turn the meat in the marinade.
  6. Place a large frying pan over a high heat, when hot, add the fillets and cook for 3-4 minutes on each side. Leave to rest for 3-5 minutes before cutting into 5mm thick slices.
  7. For the salad, place carrots, cucumber, bean shoots and noodles in a large bowl. Chop herbs and add to the bowl.
  8. For the salad dressing, combine the ingredients in a small bowl, pour over salad, add the chill and toss to combine.
  9. To serve, place a large handful of salad in the middle of a serving plate and top with the kangaroo fillets. Garnish with a sprinkle of peanuts and fried shallots and finish with sweet potato cracker.

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

Haloumi, roasted pumpkin and spinach frittata

Preparation time: 15 minutes
Cooking time: 60 minutes
Serves: 4-6

Dietaries

  • Gluten Free
  • Dairy Free
  • Vegetarian

Ingredients

  • 10 eggs
  • 1/3 cup Natural Evolution Green Banana Flour
  • 1 cup VitaSoy Almond or Soy milk
  • 1 small handful parsley, washed and finely chopped
  • ½ teaspoon Murray River Salt
  • 100g baby spinach, washed
  • 200g block Bio Cheese Haloumi, cut into 1cm cubes
  • ¼ cup Bio Cheese Parmesano

Roasted Pumpkin

  • 600g butternut or Jap pumpkin, cut into 1-2cm cubes
  • Rice bran oil, coconut oil or olive oil, to drizzle
  • Murray River Sea Salt, to taste

Method

  1. Pre-heat oven to 200°C.
  2. For the pumpkin, arrange pumpkin on a baking paper lined oven tray and drizzle with a little oil and a sprinkle of salt. Bake for 25-30 minutes or until tender. Allow to cool and set to one side.
  3. Whisk eggs and flour in a bowl, then whisk in milk, parsley and salt.
  4. Place a sheet of baking paper into a 32x23x7cm rectangle baking dish and arrange the spinach in the bottom. Scatter over roasted pumpkin and haloumi, then pour over egg mixture. Sprinkle with parmesano and freshly cracked black pepper if desired. Bake for 25-30 minutes or until set and golden.
  5. Leave to rest for 5-10 minutes before cutting into 4-6 pieces and serve with a side salad if desired.

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