Easy Leftovers Omelette Recipe

Easy Leftovers Vegetable Omelette

All you need for this recipe is your leftover dinner and a few eggs. That’s it! Once you’ve made your first leftovers omelette, you will be addicted to the simplicity and deliciousness of this meal.

Omelettes are not just for breakfast

Eggs are such a versatile and nutritious food, that we like to use them as many ways and as often as we can. This recipe is the same concept as egg muffins, but instead of a greased muffin tin and a hot oven, all you’ll need is a pan on the stove and a spatula. Most anything you had for dinner (or even lunch) the day before will go well in your omelette today. I have made omelettes with leftover curry, stews, casseroles, steak and potato meals, fish, chicken, pork, lamb, and a wide variety of vegetables.

Leftover mixed roasted vegetables can be used the next day in an omelette
Mixed roasted vegetables one night, leftover veggie omelette the next day!

Leftover vegetables make an easy and nutritious omelette

Leftovers Omelette Recipe

Step 1: Warm some butter or oil in a pan over medium-low heat. Put your leftovers in the pan.

Depending on the size of your leftover meat and vegetable pieces, you may not even have to chop them up before putting in the pan. If I’m making a small omelette, sometimes I will just chop the leftovers with kitchen scissors straight into the pan – no cutting board needed. As you can see in my leftover roasted vegetable omelette above, I have small pieces of pumpkin, strips of capsicum (red pepper), and larger pieces of broccoli and fennel. That is the way I made the vegetables to go with my dinner the night before. I might have also put some leftover lamb in the omelette, but we ate it all at dinner.

Step 2: While your leftovers are warming in the pan, beat your eggs in a bowl.

As always, only use the best eggs you can find, from free-roaming, pastured chickens. The egg provides great flavour and nutrition, and most importantly here, it holds all your leftovers together nicely. I recommend about 2 eggs per person, but this may vary, depending on how thick you’d like your omelette and how big your leftover pieces and pan are. You also don’t have to beat the eggs a whole lot. Sometimes it’s nice to just mix them lightly and then you can see the egg’s yellow and white colors separately in your omelette.

Step 3: Pour the eggs into the pan. Tilt the pan around or use your spatula to spread the egg evenly to the edges of the pan.

Use a nice sized pan, and don’t worry about making too much. That just means that you will have a new type of leftovers for your next meal or snack! Omelettes are not just for breakfast. They are quite yummy cold and therefore make a simple, healthy packed lunch. And since there really are no rules about eggs only being for breakfast, why don’t you whip up a quick leftovers omelette for dinner?

Step 4: Cut, flip or cover your omelette to finish the cooking.

There are a few ways to finish cooking the omelette after the bottom and edges start to firm up: 1/Use your spatula to cut the omelette into quarters, then flip each quarter. My daughter calls this pizza omelette. 2/ Flip the whole omelette over – this only works with very small omelettes. 3/ If you have a cover for your pan, put it on and the egg will finish cooking inside in a few minutes.

Add salt and pepper to taste, and if you like a cheese omelette, simply grate your raw cheese over the top of the hot omelette and it will melt right into it. Delicious!

Flip, cut or cover your omelette
Flip, cut or cover your omelette to finish cooking

 

Primal Fish and Chips

Primal Fish and Chips

Ingredients

– White fish fillets
– Sweet potatoes
– 1-2 Eggs
– Shredded Coconut

Optional: – Paprika, turmeric, sea salt
– Broccoli, mushrooms or salad greens

Coconut fish and sweet potato chips with steamed broccoli
Coconut fish & sweet potato chips
with steamed broccoli

A modern-day order of fish and chips is usually a killer meal containing processed flours and harmful vegetable oils. You can always order grilled fish, but the chips or fries will still be fried in over-processed, rancid oils, which is enough reason to steer clear. This version, however, gives you all the nutrition and tastiness of fish and chips, with none of the nasties. You get a nice piece of fish with a light healthy crust, and homemade chips baked in the oven. Make this meal for your kids – they will love it!

NOTES:

– I used sweet potato instead of white potato because we prefer the taste (I think that’s why people need ketchup for white potato fries). Many people also prefer sweet potatoes because of their lower glycemic index (slower release of sugars in your body) which keeps blood sugar levels stable in the body and keep you satisfied for longer. Others avoid white potatoes as they are sensitive or intolerant to plants from the nightshade plant family. However, if you do well on either, feel free to substitute white potatoes in this recipe!

– Be sure to buy minimally processed, unsweetened shredded coconut. I mixed in a few spices with the coconut to add to the flavour of the fish crust, but the coconut has a wonderful flavour on its own if you choose not to use any extra spices.

– For the healthiest, most primal fish, always buy wild caught, never farmed. If you can’t find wild fish fillets at a reasonable price, buy a whole fish and ask the fishmonger (the fish butcher) to fillet it for you. You can even save the carcass for fish stock! There is usually no extra cost for this service, and the whole fish are significantly cheaper.

– The broccoli and mushrooms are merely side suggestions that are easy to cook up at the same time your fish and chips are cooking. You can check the veggie cheat sheet for more ideas, or a green salad is also a perfect side. Or just have the fish and chips on their own!

 

Baked sweet potato chips
Sweet potato chips ready to bake
Fish with egg dipper and shredded coconut
The fish gets dipped in egg and coconut
Pan-fried coconut crusted fish
Pan-fry the coconut covered fish

 

Primal Fish and Chips Recipe

Step 1: Preheat oven to 180C (350F). Cut the ends off the sweet potatoes and slice into long even rectangles like steak fries.

Step 2: Arrange sweet potato chips in a single layer on a baking tray. Spray or toss with olive oil and sprinkle with sea salt. Put in oven and set timer for 20 minutes.

Step 3: Chop the broccoli or other vegetable sides and put in water-filled steamer or pot and/or under the grill. Don’t turn the heat on yet. 

Step 4: Beat eggs in a small bowl. Sprinkle plenty of shredded coconut onto a plate and mix in any desired spices. Try 1/4 tsp each of paprika and turmeric, plus a sprinkle of sea salt.

Step 5: Put a couple tablespoons of coconut oil and/or butter into a fry pan on med-high heat.

Step 6: Turn the heat on to steam/grill your side veggies so they will cook while the fish is frying.

Step 7: When pan is hot, dip each fish fillet into the egg, then into the coconut, then lay in the pan. Ensure both sides of the fish get coated in the coconut before putting in the pan.

Step 8: After a few minutes frying, flip the fish with a spatula and fry the other side.

Step 9: Let fish cook a few more minutes. The veggies and chips should be ready about the same time. Enjoy!

 

Coconut fish with steamed broccoli and grilled mushrooms
Broccoli steaming, fish frying, mushrooms grilling

 

How did your fish and chips turn out? Share any adaptations you recommend for this recipe.

Healthy Party Food for both Kids and Adults

I used to think that the term healthy party food was an oxymoron.
How can you use healthy and party in the same breath?
Haven’t we all had a party throw us off our healthy eating goals?
Or felt like a party-pooper for not partaking in all the rich, sugary, processed party food?
Well it doesn’t have to be like that anymore.

Healthy party food ideas and recipes

First of all, getting healthy (instead of just skinny) is getting more popular, as people are realising how much better life is when you have good health. So you are not the only party-goer who wants to eat real food. Secondly, now that we’ve ditched the low-fat diet myths and embraced Primal diets, we have much more delicious and filling choices for our party menus!

Here are some of our favourite party food ideas, most of which would best suit casual get-togethers and kids parties, but can also be fancied up for a stylish cocktail party or any occassion. Either way, these party dishes can all be made very inexpensively, so your party doesn’t break the bank.

When you are trying to think of what to make for a party, just think of Primal food basics: animal food and plant food. Animal food is red meat, poultry, fish, eggs, wild game. Plant food is vegetables, fruits, nuts and seeds.

 

Meats, Chicken, Fish & Eggs

Let’s start with some delicious animal food party dishes that are so simple to make. A good quality wholesale butcher is your best bet for getting grass-fed/free-range meats at cheaper prices. Never buy caged eggs, and always look for wild caught fish, even if you use canned fish.

Mini sausages (chipolatas)
A party favourite with kids and grown-ups alike! Some toothpicks are all you really need to serve these with, but you could also easily do a homemade ketchup or chutney, or a good-quality mustard for dipping the sausages. If you want a more sophisticated presentation, try skewering the whole sausages lengthwise, or use lemongrass to skewer diagonal slices, as shown above.

Sausages on lemongrass skewers
Sausages on lemongrass skewers

Mini sausages with chutney, relish or salsa
Sausages with chutney or relish

Chicken wings or drumettes
Just as easy as sausages, and all you need are lots of napkins. These can be baked in a 350F oven in 20 minutes, or you can turn the temp down and cook long and slow for up to 1.5 hours to make nice and crispy. For flavour, google a baked chicken wing recipe, or try my favourite simple coating of sesame oil, olive oil, cider vinegar or rice vinegar, soy sauce, grated ginger, and an optional touch of honey. Mix it all in a bowl, then simply brush it onto your wings before baking.

Chicken wings or drumettes
Chicken wings and drumettes
photo: mykitchensnippets.com

Meatballs
These can be as simple or fancy as you wish, depending on what you mix the meat with before rolling into balls. For basic meatballs, all you need is ground meat, one egg, onion, herbs and spices. No need for breadcrumbs or fillers; the egg in your mixture works well at holding the small balls together. Most recipes call for browning the meatballs first, before finishing in the oven. But if you are short on time, you can do the whole thing in the oven: 375F for 20 minutes should do it.

Meatballs are great party food
Homemade meatballs

Fish cakes
A good quality canned red or pink salmon can be used as a shortcut to fresh fish. Most recipes call for forming the mixture into patties and pan-frying, but it’s even easier to just spoon the fish cake mixture into a greased mini-muffin tin and cook in the oven for about 25 min on 350F (180C). Instead of breadcrumbs as filler, here is a great fish cakes recipe using almond flour, and another one using coconut flour. You can vary the taste with different ingredients, such as garlic, chili, ginger, lemongrass, fresh dill/parsely/cilantro, and ground spices.

Salmon fish cakes with coconut flour    Salmon Fish Cakes

  • 1 can salmon (8 oz)
  • 1 tbs. coconut flour
  • 1/2-1tbs lime or lemon juice
  • 1 egg
  • salt and pepper to taste
  • optional:1 tbs. mustard

Egg Muffins
Beat 6 eggs in a bowl with choice of fillings: diced meat and/or veggie leftovers, herbs, raw cheese, seasoning. Bake in a buttered muffin tin for 20 minutes on 180C (350F). A mini-muffin tin is even better for party sized egg muffins and for little kids. Some favourite fillings include roasted pumpkin, bacon, leek, capsicum (bell pepper), sausage, and olives. Here are more ingredient ideas for egg muffins.

Deviled Eggs
This is an oldie but a goodie, and loved by kids and adults alike. It’s nothing more than hard boiled eggs with the yolks fancied up and restuffed into the egg. Google a recipe or just improvise. No need for mayo, but if you use it, best to make your own. Otherwise, mustard and seasonings work great, and you can dress the eggs up by topping with diced or slivered raw red capsicum (bell pepper), avocado and bacon, or just some fresh dill.

Deviled eggs with avocado and bacon
Deviled eggs with avocado and bacon

 

Fruit & Vegetables

Now for the plant foods. There are endless possibilities for enticing party presentations with all the colourful fruit and vegetables!

Fruit skewers and platters
These can be as simple or fancy as you wish. Simply peel, cut and skewer the fruits or arrange on a platter. If you’re feeling creative, make designs or do a colour scheme.

Fruit & veg Sesame Street party platters
Fruit & veg Sesame Street party platters

Raw veggie sticks and platters
The more types of veggies you use, the more colourful your platter. Try carrots, celery, cucumber and capsicum (bell pepper). You can also use purple or yellow carrots, various colours of capsicum, and jicama, if you can find them. Serve with homemade dips like babaganoush, hummus, beetroot hummus, (kids love the colour), guacamole, olive tapenade, or sweet potato and cashew dip. Google a dip recipe! For kids parties, you can arrange the fruit and veg into shapes on the platters, or do something like these clever Sesame Street faces.

‘Ants on a log’ is a very fun dish that especially appeals to children but can easily be fancied up for adults. For the log, celery is most popular, but carrots and banans sliced longways also work well. The traditional filling is nut butter, topped with raisins for the ‘ants’. If you don’t want to use nut butter, try hummus or another homemade dip, or tuna or chicken salad for a more filling dish. Variations on toppings (ants) include diced banana, strawberry, berries, shredded coconut, dried cranberries, olives and sun-dried tomatoes.

Tuna and cranberries ants on a log
Tuna and cranberries ants on a log

Grilled/marinated vegetables
Slice zucchini, capsicum (bell pepper), and eggplant, brush with olive oil and cook under a grill (broiler) or on the barbeque until soft. Add more flavour by adding crushed garlic, ginger and/or herbs to the olive oil. Salt and pepper to taste and lay colourfully on a platter. Asparagus, green beans, mushrooms and tomatoes also work well, and olives, pickles and dried tomatoes add a nice touch.

Grilled vegetable party platter
Grilled vegetables platter

Homemade popcorn
Put 1/4 cup certified organic popcorn kernels in a pot with 2 tbsp olive oil over medium-high heat. Cover and shake every couple minutes until popping starts, then turn heat down slightly and keep covered until popping starts. Pour over some melted butter, sprinkle on some sea salt and you have a healthy version of a very popular snack! You can also get creative with your toppings, like adding ground cumin, coriander, paprika and cayenne to the sea salt and butter for a spicy popcorn.

Homemade popcorn
Homemade organic popcorn

Homemade sushi
Making your own sushi allows for great versatility. You can make them with cooked vegetables, raw vegetables, rice, quinoa, meats, chicken, fish – it’s up to you. Cut your sushi rolls into small slices and you have a filling and healthy finger food everyone will love. Here’s how to roll your own sushi plus lots of great ingredient ideas for all different types of parties.

 

Party Sweets & Cake

For desserts, think “better bad” choices. For example, your coconut macaroons will still have sugar in them, but by making them yourself, you can choose to use good quality sugars, such as real maple syrup, coconut sugar or rapadura. You may want to make a cream cheese frosting for your cupcakes, which is not a great choice because it’s pasteurised dairy. However, it’s a much better choice than commercial frostings loaded with fake ingredients, and it’s only a small amount that each person will have. These are both better bad choices.

Thanks to the current Paleo and Primal food revolution, there are hundreds of delicious better bad desserts on the internet. Elana’s Pantry is particularly popular for her gluten-free, grain-free, low-sugar and raw treats.

Cacao Balls
These delectable bite-sized treats can be made many different ways, depending on your tastes and dietary restrictions. Start with our recipe for raw cacao balls, then try different versions using dates, various nuts and seeds, and even liquor. If you don’t have raw cacao, use minimally processed cocoa. As an alternative, dried apricots and shredded coconut make delicious apricot balls.

Raw chocolate and coconut balls
Raw cacao balls rolled in crushed almonds

Morning Glory Muffins
Instead of cupcakes for Kaiya’s 3rd and 4th birthday party, we made morning glory muffins with yoghurt cheese and honey icing. Soooo yum!

Healthy cupcakes for kids birthday party
Morning Glory muffins with cream cheese frosting and homemade sprinkles

Makes 12
2 1/2 cups almond flour or almond meal
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey (optional)
1/2 cup coconut or olive oil
1 teaspoon vanilla

1. Preheat oven to 180C and grease a standard-sized muffin pan.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl. Add carrot, apple, coconut and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 40-50 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.

Recipe from: paleocomfortfoods.com

Cream Cheese Frosting – with no icing sugar! For about 12 cupcakes
1 cup softened cream cheese (or yoghurt cheese)
8 Tbsp softened butter
2-4 Tbsp Honey (depending on how sweet you like)
1 tsp. Vanilla
Beat cream cheese and butter until light and fluffy (or just mix with a spoon!). Beat or mix in honey and vanilla.
Recipe from: helium.com

For kids parties, the best strategy is to keep things simple. A platter of watermelon slices, some popcorn and grapes are loved by all! The same can often be said for adults as far as simplicity is concerned. People love to go to a party and find recognizable and wholesome food. Don’t you agree?

 

Do you have a favourite healthy party food recipe?

Roll Your Own Sushi…with Leftovers (rice or quinoa optional!)

Roll your own sushi with leftovers - rice optional

Sushi Ingredients

– Nori sheets (seaweed)

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Cooked rice or quinoa (optional)

Roll your own homemade sushi with leftovers

When you think of sushi, fish comes to mind. Salmon and tuna are the most popular; even teriyaki chicken. However, just like the wonderfully versatile egg muffins, homemade sushi can be made with almost any meat and veg, so the combinations are endless. You can use almost ANY leftover foods in them. Just think of the nori sheet (seaweed) like a tortilla or pita – something to wrap your delicious food in!

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, fish, lamb, pork
– Leftover cooked pumpkin, sweet potato, eggplant, mushrooms, zucchini, onions, leek, carrots, fennel, parsnip
– Raw capsicum (bell pepper), avocado, cucumber, grated carrot, green onions, fennel, leafy greens
– Canned salmon, tuna, mackerel, or sardines.
– Cooked Japanese sushi rice, brown rice, quinoa

Roll your own sushi with leftover meat and veggies
Leftover roast chicken and veg – carrot, fennel, capsicum (bell pepper), onion and brown rice.

Notes:

– Paleo Peoples: if you don’t eat rice or quinoa, no worries! Just roll the meat and veg ingredients of your choice into the nori sheet (seaweed) like a sandwich wrap.

– For best digestion and nutrition, soak your rice or quinoa (in filtered water, with a splash of vinegar or lemon juice) uncovered, overnight or all day before cooking.

– Brown rice cooked slowly (about 45 minutes on lowest heat) with a few tablespoons of butter (the Nourishing Traditions way) makes for nice sticky rice which is easy for rolling sushi.

– A bamboo sushi rolling mat is handy but not necessary. Check for one at your local variety/$1 shop.

Primal Bacon Sushi
Bacon, raw fennel, shallots (spring onion), red capsium (bell pepper) and brown rice.
Quinoa Salmon Sushi
Raw salmon, avocado, carrot and cooked quinoa. From www.susanstable.com.

 

Sushi Rolls Recipe

Step 1: Lay nori sheet on clean cutting board or bamboo sushi roller if you have one.

Step 2: Put rice or quinoa (if using) onto the nori sheet and flatten evenly. Traditionally, the rice goes to the edge of the nori sheet, but you can use less if rice fills you up easily (like me). More rice = fatter sushi roll.

Step 3: Slice meat and veggie leftovers, raw foods and other ingredients as desired. Lay in middle of nori, on top of rice or quinoa (if using).

Step 4: Roll nori sheet away from you, first making one big roll to start the shape, then rolling up sheet to the end.

Step 5: Use a bit of water to lightly wet the edge of the nori roll, then finish rolling. The water will make it stick closed.

Step 6: Slice sushi into desired roll size with a very sharp knife.

Sushi Roll Recipe
A bit of water on the edge of the nori sheet will seal the roll together.
Homemade sushi for work or school lunches
Homemade sushi ready for work or school lunches

 

Have you ever made your own sushi? How was it?

Egg Muffins Recipe for Quick, Healthy Breakfast & Lunches Everyday

Egg Muffins Recipe

Egg Muffins Ingredients

6 eggs

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Dried or fresh herbs
– Grated raw cheese

Mushroom and leek egg muffins and potato salad
Mushroom and leek egg muffins with potato salad.
Perfect picnic food or packed lunch.
Broccoli tomato cheese egg muffins with sweet potato fries
Broccoli tomato cheese egg muffins with sweet potato fries

 

Egg muffins never get boring. Since the ingredients are determined by what leftovers you have in your fridge, they can be different every time you make them. It is fun discovering new combinations of ingredients that taste amazing in your egg muffins, and you can use almost ANY leftover foods in them.

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, salmon, sausage, mince (ground meat), lamb, pork
– Leftover cooked broccoli, pumpkin, sweet potato, green beans, eggplant, mushrooms, zucchini, onions, leek
– Leftover casseroles, stews, curries and other one-pot meals like chili
– Raw tomato, capsicum (bell pepper), chili, black olives, green onions
– Fresh/dried basil, oregano, coriander (cilantro)

Thank you to Mark Sisson for putting this recipe idea in his book Primal Blueprint Cookbook. We have been eating them regularly for years, and recommending them to clients and friends, who find them the ultimate quick healthy meal, picnic food or snack on-the-go.

Egg Muffin Ingredients

Notes:

– Busy people: plan ahead! Make these at night to have ready for quick or on-the-go breakfasts, packed lunches or snacks all week.

– Cook egg muffins in double batches and freeze them. If you pack them frozen in your lunch bag in the morning, they will be defrosted and delicious by lunch time.

– Egg muffins are perfect for picnics and school lunches instead of a sandwich – no fork needed!

– You can use a mini-muffin tin to make tiny egg muffins for appetizers, picnic snacks, and tiny kid hands.

– Always use the best quality eggs you can find, from healthy, pastured chickens. They are worth the money!

Egg muffins with raw parmesan cheese

Egg muffins bake in 20 minutes

Egg Muffins Recipe

Step 1: Preheat oven to 180C / 350F.

Step 2: Beat eggs lightly with a fork, in a medium/large bowl.

Step 3: Dice meat and veggie leftovers and/or raw vegetables. Chop any fresh herbs. Grate raw cheese.

Step 4: Add all ingredients to the eggs and mix together. Salt and pepper to taste.

Step 5: Grease a muffin tin with butter.

Step 6: Ladle egg mixture into egg muffins.

Step 7: Bake in oven for 20 minutes.

Step 8: Let cool before removing from muffin tin. Eat immediately, save for breakfast, pack for lunch, or freeze for later!

Egg muffins are like mini frittatas, omelettes, crustless quiches
Egg muffins are like mini frittatas, omelettes, or crustless quiches

 

Share your favourite egg muffin ingredients in the comments below!

 

 

Quinoa Pancakes Recipe

Quinoa Pancakes Recipe

Quinoa Pancakes Ingredients

1/2 cup cooked quinoa

1/2 cup soaked chia seeds

1/4 cup shredded coconut

1 tsp cinnamon

1 banana

2 eggs

Optional: berries, apple

Quinoa chia banana coconut pancakes with blueberries and bacon
Our daughter wanted blueberry pancakes, so we simply added frozen berries to the pancake after pouring the batter in the pan!

We are not big pancake eaters, as few recipes call for all whole foods, and it seems a lot of trouble for not much flavour. However, this is our absolute favourite pancake recipe, given to us by Pippa, a Thermomix representative. The flavour is so good, that we never even think to cover the pancakes with maple syrup or honey. They are good enough without any topping, so would also make a great on-the-go meal or snack!

Notes

– All ingredients organic where possible.

– For optimal digestion and nutrition, it is best to soak quinoa all day or overnight before cooking.

– The quinoa can be cooked the day before making pancakes. Great way to love your leftovers!

– To soak chia seeds, put 1/3 cup chia seeds in 2 cups filtered water. It will gel up in 10 minutes, but become even more nutritious and digestible in a couple hours. Make the mixture and keep it in your fridge for using in smoothies, pancakes or by the tablespoonful! It will last a long time.

– This recipe turns out good whether you use a blender to really mix up the ingredients, or simply mash the banana and mix everything well in a bowl with a spoon. I like to throw everything in a bowl and use a hand blender to get a smooth consistency.

Quinoa chia banana pancakes ingredients

Quinoa Pancakes Recipe

Step 1: Throw everything except the optional ingredients into a bowl or blender.

Step 2: Mix well.

Step 3: Stir in optional ingredients such as blueberries, apples, or any other fruit chunks. Or drop the fruit chunks onto the pancake after it is poured into the pan.

Step 4: Heat coconut oil, olive oil and/or butter in a pan on medium heat. Spoon or pour pancake batter into pan to desired pancake size.

Step 5: Flip pancake after a few minutes, when pancake bottom is firm enough to get a spatula under.

Step 6: Cook for another minute or two.

Step 7: Keep warm while you make the rest of the pancakes. Or eat them cold as on-the-go snacks!

Quinoa blueberry pancakes and bacon
Pancakes and Bacon – yum!

Natural Smoothie & Shake Recipes

Natural Smoothie and Shake Recipes

Smoothies or shakes, whatever you want to call them, are ideal for a light meal, snack, or when you need some real food on the run. However, it’s easy to fall into the convenience trap of buying pre-packaged protein shakes, powders and commercially made smoothies which are nothing more than over-processed fake foods. Shakes made at home can also include protein, fat and carbohydrate for a complete and filling meal, and all you need is a blender or stick blender and some basic ingredients. If you like the convenience of drinking it on the go, just pour your homemade shake into a BPA free hard-plastic or stainless steel drink bottle and take it with you!

Basic Shake Ingredients

Protein – Raw Eggs / nut butter or nuts
Fat – Coconut Cream / coconut oil / nut butter or nuts / avocado
Carbohydrate – Fruit and Vegetables
All three – Yoghurt / Milk (unpasteurised)

Dragon Fruit Tropical Shake
Get creative with your shakes. Here we tried dragon fruit, banana, pineapple and coconut cream. Very tropical!

Extra-ordinary Shake Ingredients

Raw Cacao Powder- This is cocoa powder that is unprocessed for maximum nutrition. Unsweetened cocoa powder is second best choice.
Raw Honey – Natural Sweetener. Be sure to buy honey that is unpasteurised and unfiltered for maximum nutrition.
Stevia – A plant-derived sweetener that doesn’t affect your blood sugar levels. Leaf or liquid form is best, only a few drops needed.
Herbs & Spices – Mint leaves, grated ginger root, and cinnamon are popular, but use your imagination!

Important Tips

* 2-3 whole eggs or just eggs yolks can be added to any shake to make it a “protein shake”, or taken out of a shake recipe if not desired (just add more liquid if too thick).
* Interchange or mix coconut milk, yoghurt, milk, ice or water to make your shake more liquid as desired. For some shakes, 2-3 eggs provide enough liquid; nothing else needed. Less liquid = thicker shake.
* Keep frozen fruit and greens in your freezer for convenience and great shake texture. Before freezing, peel bananas and avocadoes, chop other fruits and remove seeds (except berries), and pull kale leaves off the stem.
* Try a bit of coconut oil or flaxseed oil in your shake for extra fat and nutrition. Nut butter is nice with certain shakes too, or a handful of chopped nuts.
* Experiment with ingredients to find what tastes you prefer and what satisfies you for longer. When you make a great one, write down the recipe!
* Add a couple teaspoons of honey or about 5 drops liquid stevia (2 scoops powder) to any shake you want sweeter.
* Pulse blender several times to break up large ingredients, then blend shakes for several minutes for best flavour and consistency.

Basic Chocolate Shake Topped with Frozen Blueberries
Chocolate Shake topped with frozen blueberries. An decadent afternoon snack or healthy satisfying dessert!

Basic Shake Recipes

All shake recipes are for one serving. You can easily double or triple the amounts to serve 2-3 people at once.

Fruit Shake: 2-3 eggs + 1 piece fruit or 2 halves mixed fruit (large handful / 1 cup for berries) + ½ cup coconut cream, yoghurt, milk or water.

Green Shake: 1 cup green fruit + 1 cup packed leafy greens like kale or spinach + ½ cup coconut cream, yoghurt, milk, or water and/or 2-3 eggs.

Chocolate Shake
: 3 Eggs + 2 tbsp raw cacao or cocoa powder + ¼ avocado + ½ cup coconut cream or milk (NOT yoghurt) + 5 drops liquid stevia (optional: 1 tbsp nut butter and pinch salt). For Choc Banana shake, substitute 1 banana for the avocado.

 

Extra-ordinary Shake Recipes

Triple Green Shake
Green Shakes are so filling and nutritious!

Triple Green Shake

  • 1 pear
  • 1 cup leafy greens
  • 1/4 avocado
  • 2 slices ginger or 1 inch grated ginger
  • 1/2 cup coconut milk
  • 2 eggs
  • 5-8 drops liquid stevia.

Triple Green Thick Shake

  • 2 handfuls frozen kale leaves
  • 2 sticks celery roughly chopped
  • 1/2 a Granny Smith apple
  • 2-3 inches fresh grated ginger
  • 1/4-1/2 of coconut milk
  • 1/2 teaspoon vanilla
  • 2 eggs
  • 8 drops liquid stevia
Ginger Pumpkin Shake
Use leftover pumpkin or sweet potato in your shake!

Ginger Pumpkin Shake

  • 1/2 cup leftover soft roasted pumpkin
  •  1/2 cup coconut milk
  • 1 slice ginger or 1 inch grated ginger
  • 1/2 tsp cinnamon
  • 2 eggs
  • 8 drops liquid stevia (3 scoops powder or leaf)

Sweet Potato Pie Shake

  • Half a cooked sweet potato (Lovin’ Leftovers!)
  • 1/2 cup coconut cream or coconut milk
  • 1/4 tsp cinnamon
  • 1/4 tsp vanilla
  • 2 eggs
  • 5 drops liquid stevia (or 2 scoops powder) Honey or maple syrup might work well too!


Choc-Berry Kale Shake or Pudding

Choc-Berry Kale Protein Shake or Pudding
Many recipes here are derived or adapted from Moan Out Loud Protein Shakes, the book that got us out of our same-shake-every-day rut and into an exciting and delicious world of endless shake possibilities. Experimenting with shakes and making new creations is almost as fun as drinking the final result. Get your basic ingredients stocked up, try out these recipes we’ve sourced or created and get a feel for how easy and yummy homemade shakes are, then get creative and share your favourite shake recipe with us!

Do you make shakes at home? What are your favourite combinations?

Same Food, New Dish: Recipes Using Leftovers

Same Food New Dish: Recipes Using Leftovers

One of my favourite tips for eating well when time poor is cooking a lot of food at once, and making the most of the leftover food for several more meals. However, most of us don’t want to eat the same meal three times in a row, as it just gets boring! The family starts complaining “Are we having leftovers…again?”, and the pressure is on to cook something new. There are several ways of getting around this though. My favourite tips for creating new meals with leftover food in just minutes are featured in this series ‘Loving Leftovers’, starting with The Basics of Lovin’ Leftovers. This is one I like to call Same Food, New Dish.

Leftover Roast Chicken, Potato and Veggies mixed with Green Onions, Bacon & Homemade Dressing

Start with Transforming Leftover Vegetables to New Dishes

Last night you made baked potatoes or sweet potatoes in the oven, but you are not a big fan of eating cold baked potato in your packed lunch.

So you take Same Food: baked potato or sweet potato, and make a New Dish: potato salad

HOW:
– Simply chop up the leftover baked potato and put into a big bowl.
– Then do the same with things like red onions, green onions, fresh herbs, dried herbs, and even any raw or leftover cooked veggies you may have on hand like chopped capsicum (bell pepper), green beans, or peas. Avocado is delicious here too!
– If you have leftover bacon, chicken, ham, or hard-boiled eggs, simply chop and add to the bowl to make a complete meal of your potato salad.
– Lastly, simply toss with a homemade dressing of olive oil, choice of vinegar, and mustard if you like, plus sea salt, pepper and fresh herbs if you have some on hand.

Like most leftover creations, this dish comes out different every time you make it, depending on what leftovers you have to throw in and how much time you have to add more ingredients. Thus you keep your taste buds and your family happy with variety, without the time-consuming venture of a new recipe and new ingredients.

Other leftover vegetable ideas:

Same Food: baked sweet potato/potato/pumpkin. New Dish: mashed potato or pumpkin

HOW:
– Chop up leftover sweet potato, potato or pumpkin and put into a pot on the stove.
– Over warm to medium heat, add in things like butter, raw milk or cream, homemade stock, green onions, smashed garlic, spices, herbs. Mash up and stir together.

Again, you can make this different every time. One night you can add heaps of ingredients and gourmet it up, and another night if you’re shorter on time, just mash with butter and salt.

Same Food: roasted or steamed cauliflower. New Dish: cauliflower mash or cauliflower rice.

HOW:
– Same as mash potato but mash cauliflower is especially good with butter, ground cumin and caraway seeds plus a sprinkle of fresh parsley or coriander.
– The only difference between cauliflower mash and cauliflower rice is how smooth the texture is. Use a hand masher or food processor for desired consistency.

Try also:
– Easy Leftovers Omelette Recipe
– Egg Muffins Recipe
Immune Boosting Soup in Less Than 10 Minutes

 

Leftover Meats are Quickly Changed to a Different Dish

Apple & Red Onion Chutney on Leftover Pork with Mashed Leftover PumpkinJust like with vegetables, the easiest way to transform your leftover meats is to add something to it and maybe chop it differently.

Same Food: leftover chicken fillets
New Dish: chicken parmigiana

HOW:
– Put leftover chicken breasts or thighs on oven tray.
– Top with a layer of tomato paste or homemade pasta sauce, then herbs and spices, then grated Raw Parmesan cheese.
– Heat in a toaster oven or under oven grill until the meat is warm and the cheese is melted.

Leftover meats simply need a new paste or sauce.

*Yesterday’s grilled pork cutlets are transformed by topping with a simple apple and red onion chutney made by sauteeing the two ingredients in a fry-pan with water and cinnamon for about 10 minutes until apples and onion are soft.

*Yesterday’s grilled rump steak is made anew when topped with a herb and vinaigrette (oil and vinegar) sauce bashed up in your mortar and pestle in 4 minutes.

*Other easy sauces to throw in a pan with leftover meat are tomato based sauces and curry or asian sauces.

HOW:
– If you’re pressed for time, simply dice the leftover meat and toss in a fry pan with a spoonful of tomato paste, some tomato puree, plus garlic, onion, herbs and spices as you like.
– For an Asian flavour, simply saute diced meat with a good quality curry paste (or asian spices and fresh grated ginger) and maybe some coconut cream.
– If you have time and are feeling creative, Google an easy sauce recipe.

Try also:
Roll Your Own Sushi…with Leftovers

 

Transforming Leftover One-Pot Meals

Same Food: one-pot bolognaise or meat chilli.
New Dish: bolognaise or meat chilli stuffed capsicum (bell peppers) or tomatoes

HOW:
– Cut tops off capsicum (bell peppers) or tomatoes and clean out seeds and membranes, fill with bolognaise and heat in oven.
– When almost done, melt grated raw parmesan cheese on top (optional).

Capsicum works best if lightly grilled or blanched in boiling water before filling. This New Dish works for most types of one-pot meal like curries and stews, and it looks impressive.

Leftover Bolognaise Stuffed into Capsicum (Bell Pepper)

By using my Loving Leftovers trick of Same Food, New Dish, you will spend less time cooking but still have the same amount of high-quality meals. With just a bit of fore-thought, you can plan your bigger cooking days around your personal schedule, so that on quieter days you are cooking and on busy days, you are eating leftovers. Just ensure that you always cook large quantities the first day, so you have leftovers to manipulate into your new dish creations tomorrow. When anticipating a very hectic day, you can whip up your new dishes the night before so you have a nutritious and delicious breakfast, packed lunch and easy dinner on hand. The rest of the family will think you were cooking all day instead of serving leftover food!

What is one of your favourite same food, new dish creations to serve in your home?

The Basics of Lovin’ Leftovers

The Basics of Lovin' Leftovers

When I talk about what we’re eating, and show pictures and descriptions of our meals, everyone exclaims, “You must spend all day in the kitchen!” Well, I do prioritise time in the kitchen as essential for my family’s health, but I still go to work, to the beach, play with my daughter, and have a life out of the kitchen. The trick is that when I do cook or prepare a meal or dish, I make a lot of food. That is, at least 2-4 more servings than we are going to eat right away. Then, I make the absolute most of the leftovers! Sometimes we eat the same exact meal again, especially when it’s an amazingly tasty dish, but often I get creative with the leftover food and make new dishes out of already cooked food. Leftovers is no longer a word to moan at; it’s the key to eating well without cooking all day every day! To get you started, here are the basics of Lovin’ Leftovers.

Scrap Salads make Leftover Food New Again

Reheating

– PAN-FRY: Toss in a pan over medium heat. Works best for saucy, wet leftover foods like slow-cooked casseroles, stews and curries.

– TOASTER OVEN: About 5 minutes under medium to high heat works best for bulky leftover food like large vegetable chunks, chicken legs, lamb shanks, fish fillets. If the meat or veg is very thick, cut in half or slice thinner so leftover pieces will heat more evenly.

– GRILL: Same as toaster oven, but there is more room so you can re-heat larger quantities for more people.

NOTE: Leftover chicken should only be re-heated once before consuming. Fortunately, there are many delicious options for eating leftover chicken cold!

Toaster Ovens heat leftovers quickly without microwave radiation

One-Pan Leftover Meals

One of the simplest ways to make an array of leftover food look like an entirely new dish is to chop and mix together in a pan or pot. The English have a famous One-Pan Leftover Meal called Bubble & Squeak. But you can do it with any leftover food!

1/ Chop or cut (with kitchen scissors) any leftover meat and veg into a pan on the stove.

2/ Add new herbs, spices, mince garlic and/or ginger, tomato paste, tomatoes, spinach leaves, or whatever you desire.

3/ Pan-fry until warm and you have a whole new meal!

EXAMPLES:
– Chopped leftover chicken thigh and pumpkin, plus some cherry tomatoes, a small spoon of minced garlic, and some fresh coriander or parsley. Beautiful!
– Chopped leftover roast lamb, sweet potato and zucchini, plus a large spoon of tomato paste, bit of minced garlic, dried rosemary and thyme and a handful of diced tomatoes. Mix in pan until warm, then stir through some baby spinach leaves. Easy gourmet!

One-pan leftover meal of chicken, veg, herbs and spices

Salads with Leftovers

1/ Tear some leafy greens directly onto your plates/bowls or into a large bowl. Vary your meals by using different greens each time:
mixed lettuce, baby spinach, rocket, etc.
Scrap Salad of roast chicken, beetroot and snow peas with oil and vinegar2/ Chop or cut (with kitchen scissors) any leftover meat and veg onto the greens.
3/ Add optional extras like: avocado, raw veg, nuts, red onion, tomato, etc.
4/ Drizzle olive oil and vinegar over your salad, add cracked pepper and toss.

NO-GREENS SALADS aka SCRAP SALADS: These are great for packed/picnic lunches!
Example: Mix chopped leftover chicken, beef or sausages with beetroot, pumpkin, avocado, red onion, nuts, fresh herbs and a quick dressing. Delicious and nutritious!

DRESSINGS: Oil and vinegar (and even a squeeze of lemon or lime) is the quickest option, but in just a couple more minutes, you can mix up a unique dressing.
– Put desired dressing ingredients in a small jar and shake vigorously. Or put ingredients in a small bowl and stir vigorously with a fork.
– Measurement ratio suggestion: 1-2 parts vinegar to 3 parts oil.

DRESSING INGREDIENTS IDEAS: Olive oil, sesame oil, walnut oil, minced or grated garlic/ginger, lemon juice, vinegar (balsamic, red wine, apple cider vinegar), chopped fresh herbs, dried oregano, Dijon-type mustard, shallots/green onions, soy sauce, and yoghurt.

MORE ON LOVIN’ LEFTOVERS: ‘Same Food, New Dish: Recipes Using Leftovers’