The Healthy Kitchen Consultant

Buckwheat & Veg Noodles (Gluten-Free)

1 250g pack 100% buckwheat noodles
1 whole bulb garlic peeled/chopped
1 carrot cut in half & sliced thinly
1 zucchini cut in half & sliced thinly
3 eggplant cut in half & sliced thinly

Dressing:
8 tbsp gluten-free soy sauce OR coconut aminos
1 tbsp balsamic vinegar
1 tbsp sesame oil

Lightly fry garlic in 1 tbsp olive oil for 1 minutes medium heat, then add carrot and continue to lightly fry another 2 minutes. Then add a splash of water and turn down heat to medium/low. Cook another 5 minutes, then add zucchini and plant and cook another 8 minutes.

Meanwhile mix together ingredients for sauce, and cook noodles in large pan of boiling water..

When everything is done, mix together and serve.

You can now drizzle a good quality EVOO (extra virgin olive oil) on top or leave as is. It’s always best to add EVOO at the end of the cooking process so you don’t heat the oil and so you get the full flavor.

Now it’s done..

Plate, serve and enjoy!

Stuffed Gluten Free Pita 🌟

Feeds 4

4 gluten free pita bread
1 gem lettuce shredded
Handful tomatoes chopped small
2 handfuls chopped cooked chicken breast
8 heaped tbsp hummus
Salt and pepper.

Mix all together and stuff into toasted pita halves

Chia Oat Wrap
With Guacamole & Spiced Beans

20g chia seed
170g oats
500ml water
Salt pepper

Blend all above together and let sit in blender 10-15 minutes.

In a pan heat.. 1 can red kidney beans, few pinches of cumin, turmeric, paprika, salt and pepper. Heat in pan until dry then set aside,

Make guacamole in a bowl by adding 3 avocados, mashed, 1 small chopped red onion, juice of one lemon, salt and pepper to taste. This will leave you left over guacamole.

Cook tortilla by spooning a few spoons of tortilla mix into the pan and spread as thin as you can. Cook about 5 minutes on each side on medium pre-heated pan with a tsp of olive oil.

Repeat until you used up all wrap mix.

Then build your wrap and enjoy!

Spiced Bean Salad 🌟
Vegetarian, gluten free 🌟

4 cups of mixed salad veg of choice. I used chopped lettuce, grated carrot, grated raddish, sliced cucumber, sliced red pepper.
Prepare and mix together..

1 cup butter beans cooked (1 can drained)
2-4 pinches turmeric
1/2 tsp cumin
1/2 tsp paprika
Salt/ pepper to taste
Mix above together..

8 figs sliced
1 avocado sliced
1 small onion chopped to small pieces
1/4 cup Feta cheese and olives
Prepare and mix into salad..

2/3 cup walnuts and 1/3 cup pumpkin seeds with 3 tbsp maple syrup, heated until syrup dries around nuts, mixing occasionally.
Mix about half into salad. Keep some for later snacking.

Make dressing..
2 cloves garlic, crushed
1 lemon squeezed
4 tbsp olive oil
Salt & pepper to taste
2 tbsp honey

Mix into salad.

Serve! Enjoy!

3-4 chicken breasts chopped into bite size pieces
1 small red onion chopped
4 cloves garlic chopped
Salt and pepper
1 head of cabbage chopped in half then sliced
1 200g tub cottage cheese
Chunk of Parmesan (about 2 tbsp) grated
Extra Virgin Olive Oil

Place cabbage in a bowl, toss with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp pepper. Place on baking tray covered with parchment paper and bake at 200c for 20-25 minutes, mixing in the middle.

Cook chicken cubes in 2 tbsp olive oil until thoroughly cooked (about 8 minutes)

Mix the cottage and pleated Parmesan cheese together and add a little more salt and pepper,

Add cheese to cooked chicken and heat through for about 2 minutes.

Plate roasted cabbage and top with chicken,

Enjoy!

Seed Bread 🌟
Gluten-free, grain-free, dairy-free, sugar-free, egg-free & Vegan 🌟

35g psyllium husk
300g ground flaxseed
50g whole chia seed
275g roughly ground pumpkin seed
1 tsp salt
400g water
2 tbsp extra virgin olive oil

Mix all dry ingredients (seeds, husk, salt) together, then add water in two parts, mixing each time. Then add oil and mix thoroughly again.

Press firmly into bread baking tin lined with parchment paper.

Bake at 180c for 1 hour.

Remove from tin keeping in parchment paper and bake for another 10 minutes at 180c.

Remove and fully cool on wire rag, not on flat surface or the bottom will become wet from heat moisture.

Slice and place in freezer.

Enjoy! 🌟

Easy & Delicious Tomato Soup 🌟

1 kilo tomatoes (boiled for 5 mins and peeled)
1 cup water
1 small chopped red onion
4 cloves garlic chopped
1 tbsp olive oil
3-4 tbsp butter
1/3 cup grated Parmesan
Handful fresh basil
Salt & pepper to taste

Cook onion and garlic in 1 tbsp olive oil for 4 minutes until just starting to brown.
Add tomatoes. Blend. Add butter, water & basil and blend again. Add cheese, salt and pepper.

If you don’t have handheld blender, you can literally place all ingredients (except cheese) in a blender and blend, then heat on the stove, add cheese, serve..

Enjoy!

1 cup sushi rice
Seaweed sheets
7 eggs
2 tbsp gluten free soy sauce (tamari)
2 tbsp Worcestershire Sauce
1/4 cup rice vinegar
2 tbsp agave syrup or honey
Sesame seeds
Furikake seasoning

Cook the rice in a pot. When it’s nearly done add the rice vinegar mixed with agave or honey, then continue cooking until done.

Make tamago by whisking eggs, add soy sauce and Worcestershire sauce. Mix.
Apply egg in thin layer in tamago pan. Roll into tamago shape, add another layer allowing it to roll under cooked tamago. Then repeat.. once it’s the thickness you like, remove and make a new one. This can make x2.

Get seaweed sheet, add thin layer of cooked and slightly cooled rice. Sprinkle sesame seed and furikake seasoning, or just sesame seed. Add thinly sliced veg and sliced tamago. Roll tightly. Slice into sushi pieces. Repeat.

Enjoy!

Chickpea Banana Cookies

1 can chickpeas
3 small banana
1/4 cup peanut butter
3 tbsp maple syrup
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp vanilla
Pinch salt
2 tbsp flaxseed
1/4 cup Choc chips

Mix all ingredients in food processor to form a dough..

Place spoonfuls on parchment paper covered baking tray.

Bake for 20 minutes 180C.

Cool and enjoy!

Vegetarian Pasta

1 large sweet potato cut into cubes
1 red bell pepper chopped
6 cloves garlic
Pinch salt
1 tbsp olive oil
Place above ingredients on baking tray covered with parchment paper. Mix around to coat in salt and oil then bake at 200C for 20 minutes.

2 zucchini sliced
2 carrots sliced
1 onion sliced
4 cloves garlic chopped
1 tsp oregano
Salt and pepper to taste
1 tbsp olive oil
Cook above ingredients together in a pan until cooked through. Medium heat.

Cook pasta as instructed. I used about 1 1/2 cups of gluten free pasta.

Drain pasta once cooked and add to already cooked zucchini and carrot..

Blend roasted sweet potato, red pepper and garlic in blender with about 3/4 cup water. Put 1/4 cup at a time and continue until you have consistency of sauce you want. You can add more or less..

Sprinkle with Parmesan, chopped parsley and a few toasted pine nuts.

Enjoy!