Category: Recipes

The Healthy Cooks

Mexican super bowl with skewered prawns

Preparation time: 30 minutes
Cooking time: 5 minutes
Serves: 4

Dietaries

  • Pescatarian/Vegetarian
  • Gluten Free
  • Dairy Free

Ingredients

  • 2 cobs of sweet corn, corn kernels removed
  • 1 large red capsicum, washed, halved, seeds removed and flesh diced 1cm cubes
  • 20 cherry tomatoes, halved
  • 1 large avocado, halved, seed removed and flesh roughly chopped
  • 1 bunch coriander, washed, dried and roughly chopped
  • 1 clove garlic, peeled and finely minced with salt
  • 1 red birdseye chilli, (optional) deseeded and finely chopped
  • 2 limes, one juiced and zested and the other cut in half
  • 20 Tropic Co Prawns, peeled and deveined with heads intact if possible
  • Cockatoo Grove Organic Extra Virgin Olive Oil
  • Murray River Salt
  • Freshly cracked pepper

Method

  1. Place corn, red capsicum, cherry tomatoes, avocado and coriander into a large mixing bowl.
  2. Pop the garlic, chopped red chilli and the juice and zest of one lime in a glass jar or jug and add a generous drizzle of extra virgin olive oil, fit with a lid and shake to combine. Set the salad and dressing to one side.
  3. Thread 4-5 prawns onto a bamboo skewer and repeat with remaining prawns. Place on a large plate and season with sea salt and pepper and a generous drizzle of olive oil.
  4. Heat a large frying pan over a high heat. Once the pan is hot, add the prawns and cook for 1-2 minutes or until the prawns change colour and are golden on one side. Flip and cook for a further 1-2 minutes. While the prawns are cooking, place the lime, cut side down in the pan and cook until caramelised.
  5. While the prawns are cooking, pour the dressing over the salad and with clean hands, gently toss to combine.
  6. Arrange the salad on a large serving platter with the prawns and charred limes nestled next to it and finished with a drizzle of olive oil.

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

Roasted pork loin with berry sauce

Preparation time: 30 minutes
Cook time: 1 hour 45 minutes
Serves: 6

Dietaries

  • Gluten Free

Ingredients

  • 1.5kg Family Chef Pork, Healthy Roast, boneless pork scotch roast, rind on
  • 2 tablespoons Cockatoo Grove Midnight Olive Oil
  • 3 tablespoons Murray River Salt
  • Roasted sweet potato, red onion and garlic, to serve

Za’atar butter

  • 150g unsalted butter, softened to room temperature
  • 320g jar Meredith Dairy Marinated Goats Cheese, oil drained
  • 2 tablespoons chopped roasted pistachios
  • 1 tablespoon sesame seeds
  • 1 tablespoon ground coriander
  • 1 tablespoon dried oregano
  • 1 tablespoon sumac
  • 1 tablespoon ground cumin
  • 1 tablespoon dried thyme

Blackberry sauce

  • 4 x 125g punnet’s Driscolls Blackberries
  • ½ cup coconut sugar
  • Juice of 1 lemon

Method

  1. Preheat the oven to 180°C.
  2. For the Za’atar, combine all the Za’atar ingredients in a small food processor to a paste consistency and set aside.
  3. For the pork, a tip to great crackle is really dry pork skin, to do this, simply place your scored piece of pork into the fridge, on a plate or tray, uncovered for 24-48 hours.
  4. To butterfly the pork, place the pork on a cutting board, skin side down. With a sharp knife, cut down along one long side of the loin, about 3cm from the edge, stopping 3cm from the cutting board. Turn the knife parallel to the cutting board and cut inward, unrolling the roast like a carpet while you cut it. Continue until the loin is one long flat piece, about 3cm thick.
  5. Spread the Za’atar mixture all over the flesh of the pork. Roll the roast up, Porchetta style and drizzle with olive oil. Sprinkle liberally with salt, ensuring to rub the salt all over the pork and into the splits in the skin. Tie with kitchen twine at intervals 5cm apart and place the pork, skin side up in a roasting pan fitted with a roasting rack.
  6. Roast for 1.5 hours until the internal temperature registers between 62-70° C.
  7. Turn the oven up to 220°C and roast for further 10-15 minutes or until the skin crisps up. If it doesn’t crisp, turn the oven to grill setting and watch it like a hawk until you have crackle you desire. Allow the pork to rest for 20-30 minutes in a warm place before slicing.
  8. For the blackberry sauce, place the blackberries in a large deep-frying pan over a medium high heat, gently pressing on the berries to break them up a little. Add in coconut sugar and ½ cup of water and cook for 10-15 minutes, stirring occasionally, until the berries have turned to a jam consistency. Stir through some lemon juice to taste.
  9. To serve, place the sliced pork loin on a large platter, with a bowl of blackberry sauce and roasted veggies.

Tip: For extra crisp crackling, remove the entire portion of skin from the pork loin, cover the pork loin with foil and allow the meat to rest. Place the skin on the baking sheet or the roasting pan and either crank the oven to 220°C or place under a preheated grill set to the highest setting and grill for 5-7 minutes or until crackled to your liking.

Tip: For the roasted sweet potato, place peeled and roughly chopped sweet potato in a large baking dish with thin wedges of red onion and a head of garlic halved width ways. Scatter over some thyme sprigs, a generous sprinkle of sea salt and a good drizzle of olive oil. Roast in a preheated oven at 190°C for 30-35 minutes or until the potatoes are crisp on the edges and soft in the center.


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

Buckwheat pancakes with balsamic roasted strawberries and coconut yogurt

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

Dietaries

  • Gluten Free
  • Dairy Free
  • Vegetarian

Ingredients

Balsamic roasted strawberries

  • 3 tablespoons ReModena balsamic vinegar
  • 2 tablespoons rice malt syrup
  • ½ teaspoon vanilla paste
  • 2 punnets Driscolls strawberries, green tops removed and some berries halved

Buckwheat pancakes

  • 1 ¾ cups Vitasoy Almond Milk
  • 2 tablespoons lemon juice
  • 2 eggs, separated
  • 1 tablespoon liquid coconut oil
  • 1 teaspoon vanilla paste
  • 1 tablespoon rice malt syrup
  • 1 ¼ cups buckwheat flour
  • ¼ cup coconut flour
  • 1 teaspoon cinnamon
  • ¼ teaspoon baking power

To Serve

  • Vanilla coconut yogurt
  • 1 tablespoon toasted buckwheat nibs
  • 2 tablespoons toasted coconut flakes
  • Maple syrup, to drizzle

Method

  1. For the balsamic strawberries, pre-heat oven to 180°C. Combine the vinegar, rice malt syrup and vanilla paste in a jug until well combined. Place strawberries in a baking paper lined roasting tray and pour over vinegar mixture. Roast for 10-15 minutes or until the strawberries are tender.
  2. For the pancakes, whisk the milk and lemon juice in a jug, then whisk in the egg yolks, coconut oil, vanilla paste and rice malt syrup.
  3. Place the buckwheat and coconut flour, cinnamon and baking powder in a bowl and whisk to combine. Pour the milk mixture into the flour and whisk until you have a thick batter. Rest for 30 minutes.
  4. Once the batter has rested, beat egg whites in the bowl of an electric mixer fitted with a whisk attachment, to soft peaks and gently fold through the rested batter.
  5. Heat a frying pan over a medium heat. When hot, pour in 1/3 cup of batter and cook until bubbles form and pop on the surface of the pancake. Flip and cook for a minute or until golden and cooked through. Repeat with remaining batter and keep warm.
  6. To serve, stack 2-3 pancakes on each serving plate, top with a generous spoonful of balsamic strawberries, a dollop of coconut yogurt and a sprinkle of buckwheat nibs and coconut flakes. Finish with a drizzle of balsamic strawberry syrup and maple syrup if desired.

Tip: When you whisk the lemon juice into the almond milk, before you add any other ingredients leave it to sit and ‘ferment’ for 5-10 minutes. The acids in the juice will cause the milk to thicken slightly and create a fermented ‘buttermilk’ which is great for gut health.

Tip: Whisking helps to ‘sieve’ the flour and incorporate the baking flour without having to pass your flours through a sieve.


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

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Nasi Goreng with peanut sambal

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 2

Dietaries

  • Pescartarian/Vegetarian
  • Dairy free

Ingredients

  • 3 garlic cloves, peeled
  • 1 golden shallot, roughly chopped
  • 2 red birdseye chillies
  • 2 kaffier lime leaves, stems removed
  • 2 lemongrass stalks, chopped white part only remove outer layer
  • 3 tablespoons vegetable oil
  • 2 packets Tilda Coconut and Lemongrass basmati rice
  • 1 cup green beans, chopped
  • 2 eggs, beaten
  • White pepper, to season

Quick peanut sambal

  • 2 tablespoons Mayver’s super crunchy peanut butter
  • 1 teaspoon rice malt syrup
  • 1-2 teaspoons sambal oelek
  • 1 teaspoon fish sauce
  • 1 teaspoon kecap manis

For the bull’s eye eggs

  • 2 eggs
  • Oil, enough to fry egg

Garnish

  • Baby Cos Lettuce leaves
  • Soy sauce
  • Fried ikan bilis (dried anchovies)
  • Fried shallots
  • Emping crackers (bitternut) or prawn crackers, if desired

Method

  1. Place garlic, golden shallot, chilli, kaffier lime leaf, lemongrass and 1 tablespoon of vegetable oil in the small bowl of a food processor and process to a paste.
  2. Heat wok or deep, frying pan over a high heat. Pour in the remaining oil and when hot, add the paste and fry for 2-3 minutes or until fragrant.
  3. Add the rice, then add the green beans and cook for 3-4 minutes, stirring occasionally.
  4. Push the rice to the side of the wok and add in the beaten eggs. Let it cook for 10 seconds then fold the rice through. You want to make sure the rice is coated with egg. Evenly spread the rice over the pan and leave to cook for 5 minutes so the rice browns and gets a little crunchy.
  5. Meanwhile make the peanut sambal, place all the ingredients into a bowl and mix well to combine. Set aside.
  6. To serve, place a few lettuce leaves in each serving bowl. Season the rice with white pepper and spoon into the bowls.
  7. Place a medium frying pan over a high heat and fill with vegetable oil to around 1cm deep. When the oil is hot, crack in an egg and cook for 30-45 seconds, gently spooning a little of the hot oil over the egg to help seal the yolk. Remove using a slotted spoon and place it directly onto the rice. Repeat to cook your second egg adjusting the temperature of the oil if required.
  8. Garnish with a drizzle of soy sauce and a sprinkle of fried anchovies and shallots.

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