Days of Detox

As this month marks the beginnings of a new year, it is the time to re-evaluate the past and find ways to improve our lifestyle by taking small, consistent steps – better habits that help us to build a good foundation for a good way of living. I’ve come to know that it is possible with better eating and an exercise regime you enjoy doing.

Improving your overall lifestyle is the secret. For me, mindfulness in a holistic manner will look like drinking more water throughout the day, improving sleeping patterns by sleeping early and rising early, and even starting my mornings with quiet sitting without any distractions.

Honouring and cherishing your body is another key. When we become mindful and live consciously, we cultivate a sense of gratitude, which leads us to having appreciation and less expectation. 

With previously eating and drinking and at the wrong times of the day, I will come back to my mantra ‘eat right by light, eat light by night’. Some ideas that connect back to this:

·      I introduce more alkaline type foods into my diet. 

·      I eliminate as much sugar, including the natural ones.

·      Eating earlier helps to digest and burn off those extra calories. 

All of this may not be always easy, and therefore it is great to have support in any way. That's why I'm here to encourage and support those who aspire a happier and healthier lifestyle. I’m more than happy to offer an ear and connect with you!

Summer Salad

This light and vibrant salad is perfect to serve over the summer, with a mosaic of flavours and textures in one bowl of goodness. Serve it as is if you are looking for a detox meal, or side it with an animal protein to complete your main meal. If serving as a detox dish, I suggest adding a handful of nuts or seeds for plant protein.

Organic rocket can often be stronger and bitter than its conventional counterparts, so I've introduced some elements to mellow the taste and balance this dish. Honeydew melon is a great addition if it is in season and available to you, as it provides a sweet and colourful dimension. Adding further ingredients such as avocado makes it creamy and smooth, the spring onion provides more flavour and crunch, and a sprinkle of goji berries boost nutrition, colour and chewiness. These ingredients create a well-balanced dish. 

Serves 4, as a side when served with an animal protein

Serves 2, if served on its own as a detox dish

Ingredients

·      Approx. 150 grams rocket

·      1 avocado, sliced then diced

·      Approx. ½ cup of honeydew melon sliced, then cut into matchstick strips

·      Approx. 3 radishes sliced very finely

·      1-2 green onions finely sliced

·      2 tablespoons goji berries, whole

(If goji berries or honeydew melon are unavailable, use ¼ cup dates, diced)

·      ¼ cup roughly chopped nuts or ¼ cup whole seeds

For dressing

·      1 tablespoon of apple cider vinegar

·      2 tablespoons good quality olive oil 

·      Optional: 1 tablespoon of coconut amino acids

Method  

Wash, then spin dry rocket leaves.  Add rocket to large bowl then add all remaining ingredients. Mix all ingredients for the dressing together in a sealed jar and shake. 

Pour dressing over and toss gently through. Serve and enjoy!

Sparkling Summer Splash

Ring in the New Year with this attractive and refreshing drink, perfect for the hot summer months and those special occasions!

Serves approx. 3

Ingredients

·      ½ cup of organic fresh or frozen raspberries

·      1 large pinch of stevia

·      Your favourite sparkling wine or champagne. For a non-alcoholic option, use sparkling mineral or soda water with a splash of pure fruit juice – such as red grape juice for extra sweetness and colour.

·      Mint leaves and crushed ice for serving

Method

Add berries and stevia to a food processor and process for a few seconds or until it forms a puree.

Remove and strain the puree through a fine sieve and place it into a glass sealed container. Store in refrigerator for up to a few days or until required.

Place approx. 2 teaspoons of puree into a long stemmed glass and very slowly pour the bubbles over.

Add a mint leaf and crushed ice for extra chill.

Spanish Style Mussels

These Spanish-style mussels are another great way to use remaining Christmas ham, great for feeding friends or family. This one pot dish is easy and delicious to make, featuring the flavours of smokey paprika and ham. 

Serves 2 as a main or 4 as an entree

Ingredients

·      3 teaspoons olive oil

·      1 onion, chopped finely 

·      1 celery stalk, finely chopped

·      1 small carrot, small diced

·      1 red capsicum, chopped finely, removing seeds and vein. 

·      2-3 garlic cloves finely chopped

·      1 teaspoon of smokey paprika 

·      ½ teaspoon of fresh or dried chilli

·      Large pinch salt 

·      Large pinch pepper

·      ½ cup small diced ham, 

·      5 juicy tomatoes, diced roughly

·      Approx. 2 cups organic tomato purée 

·      2 whole bay leaves

·      1 kg of mussels well cleaned 

For garnish

·      ¼ cup of roughly chopped parsley 

·      Zest of ½ a lemon

Method

Once the pan is heated with oil, add vegetables (except tomatoes), garlic and spices. Start stirring until it changes colour, and ensure it doesn't stick. 

Add ham, tomatoes, purée and bay leaves, and cook on a gentle heat until the ingredients soften and break down to resemble a sauce. 

Once the sauce is boiling add mussels and cover the pan with a lid, cooking gently. Taking a couple of minutes, the mussels will begin to open when ready. Remove the lid and scatter chopped parsley over along with the zest of half a lemon.

Serve

Serve the mussels along with zucchini noodles (recipe on pg. 91 of Love Making in the Kitchen). Another alternative is freshly baked bread (on pg. 85), and a big green salad to complete the meal!

Stuffed Eggplant Canapés

Given that there are stand up occasions with more people, I have transformed my traditional eggplant parmigiana into a canapé recipe. Perfect for the summer months, especially as eggplants, tomatoes and basil are in season!

·      Makes about 15 rolls. (The ends of the eggplant are not suitable for rolling)

·      Preheated oven approx. 175 /180C 

Ingredients

·      2-3 medium to large eggplants sliced evenly into approx. ½ cm

·      3 large red capsicums, whole. Cut heads off and remove seeds

·      3 medium sized tomatoes sliced firstly into quarters and then sliced thinly. The larger the piece of tomato, the larger the roll will be.

·      9-10 pieces of mozzarella cut in half lengthways

·      10 slices of long prosciutto crudo cut in half lengthways (20 pieces, allowing extra for breakages)

·      Approx. 3 teaspoons olive oil for drizzling over canapés while baking

·      Whole basil leaves with stems removed to garnish

Method

For capsicums

Place capsicums on a lined baking tray and bake these until they begin to blister approx 40 mins. Remove capsicums from oven and cover. This will help to loosen the skins. 

Once cool enough to handle, carefully peel skins off and discard. Cut or pull pieces apart into long strips and place them on a separate plate ready to be layered.

For eggplant

Slice eggplants lengthways into even ½ cm pieces. Cut thin enough to roll, but not too thin that each break. Add about 10 slices to boiling water, enough to cover the slices. This can be done in three batches. It is best to remove the water each time, as it can get bitter from eggplants. 

Poach for about 5 mins on soft boil until they are just soft. Remove and drain each batch and transfer onto a lined baking tray. Using absorbent paper, pat the eggplant pieces until most of moisture is removed – this is an important step!

To assemble

Once the eggplant slices are ready (with moisture removed and cool) lay each piece on a tray, then layer lengthways with a slice of cheese then a strip of roasted capsicum. At the end, and at the widest point of the eggplant, place a slice of tomato, and start rolling up. Take a long piece of prosciutto and fold this over entire piece to form a roll. Secure with a toothpick.

Place each roll onto a lined baking tray, drizzle oil over and bake until golden brown for around 15 mins. Remove and tuck a basil leaf into the middle, still visible. Serve hot and enjoy!

Eggplant Parmigiana

OUR TRADITIONAL CHRISTMAS DISH:

If you make something and it becomes a hit, it is most expected that it will be brought to occasions with family and friends. In this case, it has to be eggplant parmigiana. 

Due to the change of my diet, I've improved this dish. I now poach the eggplant in water or stock for a lighter version. In this way, the vegetable softens and soaks up the liquid and not the drenched oil. 

·      Serves approx. 12 -14 portions 

·      Rectangle casserole dish size approx. 32 cm x 23cm

·      Preheated oven approx. 170c

Ingredients

For sauce

·      Approx. 1kg or 14 medium tomatoes

·      1 medium red onion chopped roughly

·      2-3 cloves of whole garlic (depending on size and taste preference)

·      2 teaspoons olive oil

·      1/2 teaspoon salt

For the main portion of dish

·      4 large eggplants approx. 1.5 kg, sliced 5 mm or 1/4 inch cut lengthways

·      3 teaspoons of olive oil

·      A good pinch of salt (to each batch of boiling water)

·      3 medium size red capsicums: tops, veins and seeds removed

·      1 teaspoon olive oil to drizzle

·      Approx. 20 thin slices of provolone or mozzarella, or a mix of both (ask cheese supplier to pre cut for ease)

·      Approx. 1/2 cup finely ground Parmesan cheese to sprinkle

Method

For sauce

Once water begins to boil, add washed tomatoes. Allow skins to loosen, and this takes about 5 mins in boiling water.  Remove, drain and once the tomatoes are cool enough to handle, carefully remove the skins. 

On a lined baking tray, place skinned tomatoes, red onion, garlic cloves, a drizzle of oil and a sprinkle of salt. At 175 c, roast the vegetables in the oven for about 40-45 mins or until golden and soft. Once cooked, remove and spoon vegetables into the food processor and blend until it is combined. 

For eggplant

When the eggplant has been washed and sliced, add about 10 slices to boiling water, enough to cover the slices. This can be done in three batches. It is best to remove the water each time, as it can get bitter from eggplants. 

For about 5 mins on soft boil, gently poach until they are soft. Remove and drain each batch and transfer them onto a lined baking tray. Drizzle oil over and bake in the oven for around 40 mins. Once cooked, allow them to cool. 

For capsicums

On another lined baking tray, place capsicums and drizzle oil over. Bake these until they begin to blister, which will be around 40 mins. Remove the capsicums from oven and cover, as this will help to loosen the skins. 

Once they cool enough to handle, carefully peel the skin off and discard them. Either cut or pull them apart into strips and place them on a separate plate ready to be layered.

To assemble

Place a layer of the cooked eggplant on the base of casserole dish. Begin layering by using thin layers red capsicum and tomato sauce, followed by a layer of cheese. Continue this until it fills up the dish. Finish off with a generous sprinkle of Parmesan cheese. 

Once this is assembled it can sit in fridge for a day or two, which further enhances the flavours. When needed, bake them in a moderate oven for around 45 mins. It should start to become golden and bubble. When the dish ready, tear basil leaves off from stems and scatter it over – this will provide colour, taste and further flavour.

Eggplant Parmigiana is also a lovely pair for a large green salad!

Beetroot Salmon Canapés

Looking for last minute party ideas for Christmas? Typically served as a canapé, this easy fish dish reflects the festive colours of the season. The juice of the beetroot is used to provide a rich red-plum colour and natural sweetness. While sugar is normally added, the beetroot provides a better and healthier option. Perfect for this festive time of the year!

Ingredients

·      2 medium well-scrubbed whole beetroots, top and tail each

·      1 small packet of Smoked salmon (look for the variety without added sugar and additives)

Method

Once water starts to boil, add whole beetroots. If short of time, cut into quarters and cook until tender – whole beetroots may require around 40 mins. Check to see if they are tender and cooked, then remove the beetroot and allow it to cool.

Once cool enough to handle, peel the skins off and slice thinly. Put them aside into a glass sealed container. This can be stored up to a few days in refrigerator or until needed. Meanwhile when beetroot juice has cooled, add slices of salmon and allow the fish to marinate in the juice – this is best left overnight. Remove the salmon and drain well using absorbent paper and put aside onto a plate.

Serving suggestions

·      1 red onion finely sliced 

·      1 long cucumber cut into rounds, bite sized and in even pieces

·      1 avocado finely sliced

·      Approx. 5 teaspoons pre made aioli or pure sour cream

·      1 tablespoon of finely chopped dill

Serve it with fine slices of cooked beetroot, along with very fine slices of red onion, and sprigs of dill. The salmon can be presented as a rosette on top of cucumber slides. Add your favourite toppings – mine are fine slices of avocado, a dollop of pure sour cream or an aioli sauce that extra creamy taste.

Christmas Truffles

These little truffles are perfect with after dinner drinks. They have a lovely balance of textures – smooth, chewy and crunchy with layers of flavour from the fruit, spices, tea, and alcohol or fruit juice. It is simple to make especially when reusing the residual fruit mix from the Christmas cake. The kids will enjoy rolling them, making it interactive and fun! 

• Vegan and raw
• Makes approx. 20 balls, the size of a teaspoon

Ingredients

½ cup of fruit mince from the Xmas cake recipe
¼ cup almond meal
¼ cup goji berries, whole
¼ cup roughly chopped almonds
Optional: 1-2 tablespoons coconut sugar for extra sweetness
Desiccated coconut for rolling truffles 

Method

Spoon the fruit mince into a bowl. Add almond meal, goji berries, roughly chopped almonds and coconut sugar if using, and gently stir until combined.

Use a teaspoon to scoop out the mixture, and place into hands to gently roll until each form even balls. Roll the balls into desiccated coconut and place the truffles into a container with a lid. Allow space between each and store in refrigerator until required.

These will last for a few days, unless they have already been eaten!

Serve

Sprinkle with extra coconut, and decorate with whole cherries or strawberries and sprigs of mint for a festive touch. 

Christmas Tea Cake

This is a twist on a traditional Christmas cake. Unlike most cakes, it has no added fat or flour and has only minimal unrefined sugar. The fruits are infused with a spicy tea to increase flavour. This cake requires more time to prepare, and for this reason it is great to make other sweet dishes from the residual fruit, such as Christmas truffles and Christmas mince pies. Play your favourite Christmas songs and enjoy the ‘Christmas spirit’ you are creating!

Preheated oven 150c

Pan size approx. 23cm

Ingredients

For fruit mince
•    2 oranges, whole
•    Water enough to cover oranges
•    2  ‘Bengal Spice” tea bags or one teaspoon chai tea strained
•    1 cup boiling water
•    1 cup dates, pips removed and roughly chopped
•    1 cup sultanas, whole
•    ½ cup apricots roughly chopped
•    ½ cup figs roughly chopped
•    1 teaspoon fresh ginger or powdered ginger
•    2 teaspoons cinnamon
•    1 large pinch nutmeg
•    ½ cup whiskey or ½ cup pure fruit juice 

For chia seed mix
•    Chia seeds, ½ cup
•    Milk of your choice, 1 cup

For main part of cake
•    1 and ½ cups almond meal
•    ½ cup coconut sugar
•    1 cup desiccated coconut
•    2 teaspoons sifted gluten free baking powder
•    4 whole eggs brought to room temperature and beaten
•    ¼ cup of whole almonds for decoration
•    Diced orange rind

Method

For oranges

Ideally, prepare oranges a day or 2 before beforehand to reduce prep time.

Place the washed oranges into a pan of boiling water, covering the fruit, and boil for approx. 90 mins or until soft. Once cool, remove the skins and pips. Retain skins for later use as these can be diced and or cut into very fine strips to be used as decoration.

Place the whole oranges into food processor and puree for a few seconds until a pulp is formed.

For tea

Place tea bags into boiling water and steep. If using Chai, steep, strain and cool. Pour it over chopped fruit and allow the flavour of the tea to infuse and soften the fruit.

For chia mix

Place the chia seeds into bowl and add milk and allow it to swell and soak up moisture. This will take approx. 10 mins, and stir from to time.

For cake

Combine the remaining dry ingredients and the blended chia seed mix into bowl, and stir through and combine well. Then add 2 and ½ cups of the fruit mince, and lastly, the well-beaten eggs.  Stir gently by hand. 

Pour mix into a paper lined cake tin. Place whole almonds on top of the cake along with orange rind and gently push it into the cake, partially sitting in the mix and still visible.

Bake for 60 mins. Once done, turn the oven off and allow it to sit for 1 and ½ hours. Remove from oven and allow the cake to cool.
 

Serve

Sprinkle desiccated coconut over with a few whole cherries or strawberries, along with sprigs of mint. The cake can be also cut into small cubes and served with drinks for larger parties. Leftovers can be stored in the refrigerator for a few days. Alternatively, it can be stored in the freezer for up to a few months.

Hello

I’m Karen, and I’m a cook and good food enthusiast. My three passions in life are food, fashion and fitness – yet ultimately food and cooking resonate with me. 

My love of cooking comes from sharing and feeding family and friends. On a deeper level, nutritious food has continued to heal my diabetic condition after sixteen years without medication. With all of today's health issues, I desire to help others improve and preserve their health through finding better alternatives and techniques in cooking.

My vision is to transform the mindset of using highly refined processed food to having a clean and simple approach to eating.

Rather than a master chef, I'm one who appreciates cooking and eating fresh, whole, and pure food. The focus of my food is to be light yet delicious. My philosophy is simple: buy the best ingredients, create simple dishes with love, and think outside the box.

The nature of my cooking is organic, flexible, and inspired by nature and seasons. I'm Frugal when it comes to reusing residual food, enabling me to reinvent new dishes from original ones.