Whole 30

Red Onion & Pomegranate Relish

red onion and pomegranate relish

This Red Onion and Pomegranate Relish originates from the cuisines of the Middle East.  If you are not a fan of raw onion in your food you needn’t worry – the addition of salt and the acid of the pomegranate juice help remove the acrid taste of the onion and the end result lends a beautifully fruity flavour to meat and vegetarian dishes alike. 

This relish tastes great on burgers (such as the Herbed Turkey Burgers pictured below), in stews, tagines or in lentil or bean salads.  The pomegranate seeds, which are also called arils, add a slight crunch and little bursts of fruitiness, which makes both the texture and the flavour of your meal much more interesting.  To make this recipe, you will only need a red onion, a pomegranate and some salt.  Darker pomegranates with dark ruby coloured arils work better in this recipe as the juice of seeds tastes more acidic.  You can store it in a glass jar in the fridge for up to a week. red onion and pomegranate relish

red onion and pomegranate relish paleo condiment

Red Onion & Pomegranate Relish
Delicious condiment to add to burgers, stews or salads.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. - 1 small red onion, cut into half and then thinly sliced into half moons
  2. - 1 pomegranate, skin removed so that you are left with seeds
  3. - pinch of salt
Instructions
  1. 1) In a bowl add the thinly sliced onion and the salt. Mix through, giving the onion a slight squeeze with your hands. Leave to rest for 5 minutes.
  2. 2) Divide the pomegranate seeds into half.
  3. 3) Discard the onion juice that has formed at the bottom of the bowl.
  4. 4) Add one half of the pomegranate seeds into the bowl and mix through, squeezing the seeds and the sliced onion as you mix.
  5. 5) Add the rest of the pomegranate seeds to the bowl.
  6. 6) Serve over stews, salads or burgers.
Global Foodery http://www.globalfoodery.com/

The Anatomy of a Perfect Salad – How to Make a Great Salad Every Single Time

The Anatomy of a Perfect Salad – How to Make a Great Salad Every Single Time

Want to start eating healthier but don’t know where to start? Perhaps you’ve checked out the salad bar at the college or work canteen and the salads just look like an unappealing bunch of raw vegetables that taste extremely bland? 

Today I want to teach you how to make a salad that is healthy,  satisfying and incredibly delicious!  And that is why, instead of bringing you just a single recipe like I usually do, I would like to break down the steps needed to produce a great salad EVERY TIME!  

I love these loaded salads because they are quite easy to put together, need just a little preparation ahead and leave me feeling full, happy and energetic after lunch. After you start eating these salads instead of your usual sandwiches, you will start noticing how long you feel full without actually feeling tired or sleepy.  This is because the salad is filled with healthy resistant starch, fibre, greens, a good dose of healthy fat and protein.  All these components are crucial for making you feel satisfied for longer.  I usually prepare all my ingredients the night before, ready to assemble into my lunch box before I leave the house in the morning.  

  1. Start off with a base of tender leafy greens  

The best kind of base for these salads is tender leafy greens.  Use the following greens alone or a mixture of them:

– Baby spinach
– Watercress
– Lamb’s lettuce
– Butterhead lettuce
– Iceberg lettuce
– Rocket salad (which also goes by the name of ruccola)
– Romaine lettuce
– Little Gem lettuce

 

2. Add some roasted vegetables

Roast a bunch of vegetables the night before and store them in the fridge to add to your salads throughout the week.  You can use any vegetables you like!  The two basic veg I love to roast for my salads are potatoes and carrots (I always make sure to have these in my fridge so I always have them on hand when I need them).  I always cut them up into cubes, toss them with a bit of olive oil, salt and pepper and bake in the oven with the air-fan on at 220 degrees Celcius.  It usually takes about 15-20 minutes for the vegetables to be done.  The following vegetables taste great in a salad when roasted:

– potatoes
– carrots
– sweet potatoes
– cauliflower
– broccoli
– aubergine (here I describe how to perfectly roast cubed aubergine for a salad)
– fennel 
– green beans
– mushrooms  
– beetroot


3. Some freshness and crunch…

A great salad tastes amazing when there is a mixture of cooked and fresh vegetables that add juiciness and crunch to it.  I usually go for the following:

– cucumber
– tomato
– young zucchini
– bell pepper
– red onion (or spring onion)

Sometimes, when I don’t have any fresh vegetables I use stone fruit (which add a really lovely subtle sweetness) such as:

– apples
– pears
– peaches
– nectarines

Or citrus fruit such as:

– oranges
– tangerines

4. Don’t forget to add some funky/ zesty/ aromatic flavours too…

Homemade sauerkraut adds just the perfect amount of funkiness as well as crunch to salads.  Raw fermented sauerkraut is incredible for gut health because it is a rich source of probiotic cultures.  I also like adding microgreens to my salads.  I love garden cress or mustard greens in particular, for their peppery taste.  Fresh aromatic herbs can completely transform the taste of a salad.  Lemon or orange zest is another favourite addition of mine.  Seaweed tastes delicious when making Asian-inspired salads or when mimicking the taste of fish in vegan salads (as well as being an amazing source of iodine and other minerals!).  A red onion and pomegranate relish lends the perfect sweet and sour taste to salads with either green lentils, beans or some heavier meats.

So, a round up of my favourites:

– sauerkraut 
– red onion and pomegranate relish (recipe here)
– seaweed (such as chopped nori sheets, kombu or wakame)
– microgreens (sprouted seeds of cress, mustard, broccoli…)
– aromatic herbs (coriander/cilantro, dill, parsley, basil, chives, nasturtium leaves and flowers, spring onions, spring garlic, garlic chives…)
– zest of a lemon, orange or lime


5. Add a good amount of healthy protein

You really can add any protein you like.  I usually roast up a whole chicken on Sunday and use the meat in my salads throughout the week.  Sometimes I’ll throw a chicken breast or some fish on a griddle the night before to have some grilled meat ready for my salad the next day.  Other days I’ll go for boiled eggs for their simplicity. Or when I’m really in a hurry and don’t have time to prepare any protein beforehand, I’ll just add a can of tuna to my salad.  When I don’t feel like eating animal-derived protein I’ll go for either firm smoked tofu or pan-fried tofu with seasonings or gluten-free tempeh.  Sometimes, I’ll use some cooked legumes such as green lentils, chickpeas or beans as my main protein source.

Here’s what protein I use the most:

– grilled or roasted chicken
– grilled or roasted fish
– boiled eggs
– canned tuna
– cooked green lentils, chickpeas or beans
– firm tofu (either smoked or pan-fried tofu)
– tempeh (raw, which has been marinated and roasted/fried or the ready-made smoked variety)

6. Improve the texture of the salad even more with some seeds or nuts

I really love adding seeds and nuts to salads.  They are full of good fats which help stabilise your blood sugar and insulin levels and make you feel really satiated for a long time.  Sometimes I’ll roast the nuts or seeds beforehand, but usually, I go for raw:

– sunflower seeds
– pumpkin seeds
– sesame seeds
– almonds
– walnuts
– cashews


7. …and finally, join all the flavours together with a kickass dressing! 

I have to confess – when I don’t have a good dressing I just don’t enjoy my salad half as much!  So truly, the salad dressing is really what makes a difference between “Oh-my-God-this-is-the-best-food-in-the-world!” and a mediocre “okay-ish” salad.  On top of that, it’s also good to note that a salad dressing can be a source of good healthy fats which will make you feel fuller for longer and provide you with a vast array of health benefits.

My absolute favourite salad dressings are:

– tahini and garlic dressing (you can find the recipe here)
– avocado dressing 
– olive oil, honey and mustard dressing
– pumpkin seed oil and apple cider vinegar dressing

  

So this is it – now you know all my secrets to making salads that taste amazing every time you make them!  Do you love salads as much as I do?  What are your favourite ingredients to add to your salads?  Let me know in the comments below!

Lots of love,
Jalia 
X

   

The Best Paleo Brunch – Tuna, Egg & Tahini Dip With Oil Free Potato Wedges

tuna egg tahini dip oil free potato wedges

One of my favourite things about the weekend is waking up to the sounds of birds chirping outside my window instead of my usual weekday alarm clock.  I then spend some time in bed, thinking about my day ahead, then get up, make myself a litre of lemon water to drink, then climb back into bed and work on my blog, sipping my water slowly and enjoying the feeling of having a completely free morning.  Then, at around 11:30, when my water is finished and my belly starts rumbling with hunger, I get up and make something really special to eat.  That is my weekend ritual and I love it like that!

This morning, by the time I finished doing yoga, I was really starving so I wanted something filling but still light on the digestion.  I’ve been enjoying my healthy, calcium-packed “tahini mayonnaise” with almost every meal these days because it just makes everything taste so creamy and delicious! For those of you who are unfamiliar with tahini, it is a paste made by grinding sesame seeds.  It is very high in bio-available calcium and is a much better source of it than dairy! It is also a great source of good fat, which helps balance your hormones and provide you with a sense of satiety. Make sure to check out the recipe for my tahini mayo here and I promise you will absolutely love it!

For a few days now, I’ve been reminiscing about the old times and remembering the days at my old school in the United Kingdom.  One of the things that I enjoyed about that school (apart from French and Art classes) was the canteen as they served the softest, juiciest tuna egg “barms” made with mayonnaise and chopped spring onions.  As shameful as it is to admit now, getting my tuna egg barm (plus a scone with clotted cream and strawberry jam for dessert) from the canteen lady was actually the highlight of my day 😀

So naturally, the idea popped into my head and I couldn’t shake it off until I made it – Tuna Egg Dip made with tahini mayonnaise instead of the regular mayo!  Then I decided that I absolutely need something for the dipping part so I cut up some potatoes, sprinkled them with salt and pepper and put them in the oven to make oil-free baked potato wedges.  I cannot describe how delicious this all was combined together!  The crispy on the outside, chewy on the inside potatoes covered in a creamy Tuna Egg Dip with pieces of red onion and slightly spicy garden-cress… Fireworks of tastes and textures in my mouth! And it was literally the easiest thing to prepare with minimal effort – 30 minutes from start to finish!

tuna egg tahini dip tuna egg tahini dip oil free potato wedges

Tuna Egg Dip with Tahini Mayonnaise and Oil Free Baked Potato Wedges
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
For the Tuna Egg Dip
  1. 1 can (80 grams) of tuna packed in brine, drained
  2. 2 hard-boiled eggs, shells removed
  3. 3 tbsp of my tahini mayonnaise
  4. 1/2 red onion, finely chopped
  5. 1 tbsp of chopped garden cress
  6. salt and pepper to taste
  7. For the Oil Free Baked Potato Wedges
  8. 3 large potatoes, washed and cut into wedges
  9. salt and pepper to taste
For the Tuna Egg Dip
  1. In a bowl, mash the eggs roughly with a fork and then add the rest of the ingredients. Mix well.
  2. For the Oil Free Baked Potato Wedges
  3. In a bowl, add the salt and the pepper to the potato wedges and mix well.
  4. Place the wedges a baking tray covered with parchment paper skin side down.
  5. Bake on air fan mode at 250 degrees Celcius/480 degrees Fahrenheit for 20 minutes.
  6. Remove from the oven and serve.
Global Foodery http://www.globalfoodery.com/

Paleo Turkey Sauerkraut Stew – Szegedin Goulash (Székelykáposzta/Székelygulyás)

Paleo Turkey Sauerkraut Stew – Szegedin Goulash (Székelykáposzta/Székelygulyás)
 Hello beautiful people!

Today I am coming back to you with one of my most favourite, comforting winter recipes.  And I don’t say “favourite” for the sake of making this recipe sound more appealing to you but I truly mean it when I say that it is one of my most favourite foods in the world!  It is winter stew perfection with a combination of flavours so delicious, so satisfying that you will want to make it again and again!

Szegedin Goulash is a stew that originates from the town of Szeged in Hungary.  Originally pork meat is used but turkey meat makes an excellent alternative to pork and creates a dish that is much lighter.  I also don’t add sour cream at the end of the cooking because I prefer to keep this recipe Paleo.  If you do eat dairy, then, by all means, serve it with sour cream!  For those of you who do not eat dairy but want to experience a more authentic flavour, I  recommend that you substitute the regular sour cream with cashew sour cream.  The flavour of this dish without sour cream doesn’t suffer one bit though!  If you keep the basic rules of making goulash you are guaranteed to produce an excellent dish.  These rules are:

1) the ratio of onions to meat used should be at least 1:2 (some goulash connoisseurs recommend a ratio of 1:1!)
2) you should use good quality Hungarian smoked sweet paprika for this recipe.  The Hungarian paprika is what makes goulash goulash!
3) Caraway seeds are another essential ingredient in goulash making, they enrich the flavour of the meat while lending a distinct freshness to it.
4) German-style sauerkraut is also a very important part of this dish.  Try to find one that is sold in a pack or a jar.  The real German-style sauerkraut contains only cabbage, salt and sometimes caraway seeds.
5) Serve the goulash with some sliced red onions on top.  It really adds to the real goulash experience!

So, let’s get to the cooking!

1) First – the meat. I use about 800 grams of turkey thigh meat.  You need to give the meat a rinse under cold water and pat dry with a kitchen towel.  Next, you need to remove the meat from the bone, remove the skin and cut the meat into 2-cm/1-inch chunks.  Set aside.
2) Take 3 medium onions, peel the skin off and cut them into half rings.  
3) Take a large pot, add 2 tablespoons of olive oil and put the pot on medium heat.  Add the onions and cook for about 15 minutes, stirring frequently, until the onions start to caramelise.  Personally, I think that the magic of good goulash is in the caramelised onions, so don’t skip this step.
4) Add the meat to the pot and give it a mix.  Add 2 tablespoons of caraway seeds (yes, that is tablespoons!) and 2 bay leaves and fry for 2-3 minutes, stirring frequently.  
5) Add 1 tablespoon of smoked paprika and stir.  Cook for 1 minute but not longer, other the paprika will burn and taste bitter.  After 1 minute of frying, add 2 tablespoons of tomato paste (not canned tomatoes and not fresh tomatoes, the recipe is best when you use tomato paste) and 1 cup of water.  
6) Add 1 teaspoon of salt and a sprinkle of black pepper.  Cover and turn the heat to low.  Cook for 50 minutes, until the meat is tender when pierced with a fork.
7) If the sauerkraut is really sour, you can place it in a colander and give it a wash with cold water.  Squeeze as much water out of the sauerkraut as possible.  Some people prefer to give the sauerkraut a chop but I really like the longer pieces of cabbage in my goulash so I skip this step.
8) Grate 2 large cloves of garlic.  When the meat is tender add the sauerkraut and the grated garlic to the stew and stir.  Continue cooking on low heat, lid removed, for 5 more minutes, then turn the heat off.  
9) If you want to add the sour cream, I would recommend adding it at this point, as adding it during cooking may cause the sour cream to curdle.  Alternatively, you can just serve the goulash with a dollop of sour cream on top.
10) Taste and adjust the seasoning to your liking.  Serve with dumplings or sourdough bread (if you have no dietary limitations) or with baked potatoes for a Paleo, Whole 30 approved meal!  And do not forget the sliced onions on top!

Enjoy,
Jalia 
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Paleo Turkey Sauerkraut Stew – Szegedin Goulash (Székelykáposzta/Székelygulyás)
Serves 4
The most comforting winter stew
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Prep Time
20 min
Cook Time
55 min
Total Time
1 hr 15 min
Prep Time
20 min
Cook Time
55 min
Total Time
1 hr 15 min
Ingredients
  1. - 800 grams of turkey meat (thigh or a mix of thigh + breast), washed and cut into 2-cm/1-inch chunks
  2. - 3 medium-sized white or red onions (about 3 cups), sliced into half rings
  3. - 2 large cloves of garlic, grated
  4. - 400 grams/14 oz/2 cups of sauerkraut, drained
  5. - 2 tablespoons of caraway seeds
  6. - 1 tablespoon of Hungarian smoked red paprika
  7. - 2 tablespoons of tomato paste
  8. - 2 bay leaves
  9. - 2 tablespoons of olive oil
  10. - salt and pepper to taste
  11. - 1 cup of cold, filtered water
Instructions
  1. 1) Heat a large pot on medium heat. Add the olive oil and the sliced onions. Cook the onions for 15 minutes, stirring frequently, until caramelised.
  2. 2) Add the turkey meat, the bay leaves and the caraway seeds. Stir and cook for 2 minutes.
  3. 3) Add the smoked paprika and cook for a further 1 minute, stirring. Do not cook for longer as the paprika might burn!
  4. 4) Add the water and 2 tablespoons of tomato paste. Stir.
  5. 5) Add 1 teaspoon of salt and a sprinkle of black pepper.
  6. 6) Cover, turn the heat to low and cook for 50 minutes, until the meat is tender.
  7. 7) Remove the sauerkraut from the pack and squeeze as much liquid from it as possible.
  8. 8) Grate 2 large cloves of garlic.
  9. 9) When the meat is cooked through and soft, add the sauerkraut and the grated garlic, remove the lid and cook, uncovered, for 5 more minutes.
  10. 10) Serve with some sliced red onions on top with a side of baked potatoes.
Global Foodery http://www.globalfoodery.com/

Roasted Sweet Potato & Fennel with Tahini Mayonnaise (GF, Paleo, Vegan)

Roasted Sweet Potato & Fennel with Tahini Mayonnaise (GF, Paleo, Vegan)

This silky smooth mayonnaise is made with only tahini, olive oil, garlic, a drizzle of vinegar and a splash of water which are whipped into creamy, slightly spicy deliciousness.  It is really healthy too – tahini is simply a paste made out of ground sesame seeds, which are one of the best and purest sources of calcium.  This mayo is extremely addicting and you’ll want to put it on everything – dip your fries in it, smear it on sandwiches and dollop it onto burgers!

Today I roasted some sweet potatoes and fennel and fried up sunny side eggs and served it all together with a good dollop of this garlicky tahini mayo…  I was alternating dipping my veggies into the runny egg yolk and the tahini mayonnaise and musing about how great a simple meal can be.  Total bliss!


Roasted Sweet Potato & Fennel with Tahini Mayonnaise
Serves 2
A delicious and healthy condiment that you will want to make again and again!
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
For the roasted vegetables
  1. 1 large sweet potato, washed, cut into chunks with skin on
  2. 1/2 large or 1 small bulb of fennel, sliced into 1 cm thick slices
  3. 2 tbsp of olive oil
  4. salt and pepper to taste
For the Tahini Mayonnaise
  1. 2 tbsp of tahini
  2. 2 tsp of apple cider vinegar or lemon juice
  3. 1 tsp of olive oil
  4. 1 clove of garlic, minced
  5. 4 tbsp of filtered cold water
  6. pinch of salt and pepper
Instructions
  1. Turn your oven on the fan air function to 240 degrees Celcius/ 460 degrees Fahrenheit.
For the Roasted Vegetables
  1. Line your baking sheet with parchment paper. Lay the vegetables onto the baking sheet in an even layer - they should not be crowded, otherwise the vegetables don't fry to crispiness. Sprinkle the vegetables with some salt and pepper and drizzle some olive oil on top and give it a mix with your hands. Put in the oven to bake with the fan on for 30-40 minutes.
For the Tahini Mayonnaise
  1. In a small bowl, combine the tahini, the minced garlic, the olive oil, the vinegar, the water and the salt and the pepper. With a hand whisk, beat the mixture until everything is well combined and has a creamy consistency. This should take less than a minute.
Notes
  1. Serve the roasted vegetables just with the Tahini Mayo or you can serve it with a fried egg/fried tofu and a large side salad.
Global Foodery http://www.globalfoodery.com/

Creamy Chicken in Garlicky Mushroom Sauce (GF, DF, Paleo, Whole 30)

Creamy Chicken in Garlicky Mushroom Sauce (GF, DF, Paleo, Whole 30)

 Hi friends!

November is coming to an end and we are fast approaching December (how did the last month fly by so fast?!)  The weather has been getting a lot frostier by the day and I find myself eating far fewer salads and craving foods that are more substantial and comforting.  I find it sensible to eat with the seasons and, during the colder months, I switch to a diet of warming foods to keep my digestion in top-notch condition and my body happy and healthy.

With this in mind, I would like to introduce to you my really effortless One-Pan Chicken which is sauteed in a lusciously creamy, dairy-free garlicky mushroom sauce.  The chicken is first cooked with onions, garlic and mushrooms in a little olive oil and then I add my secret ingredient to get that creamy sauce and that is…coconut cream!  The coconut cream adds a really lovely, silky smoothness to the sauce sans the dairy, which makes it a perfect dish for people who cannot tolerate it or are allergic to it.  Adding oregano creates that perfect flavour combination with the mushrooms and the garlic, which is so reminiscent of creamy sauces that are so typical for the French cuisine (although other herbs such as dill or thyme would be lovely too).  The final addition of full-fat mustard adds a slight punch and a little more creaminess to the sauce. For those of you who don’t really like the taste of coconut, I promise you, you cannot feel its taste in this dish.  But I do promise you this: that you will love it and will want to make it again and again!  This dish makes such a simple yet elegant meal and I am confident that it would completely please and satisfy your guests or that special someone you’ve been wanting to invite for a home-cooked meal.  

I serve this dish over a bed of rice or baked herbed potatoes.  If you want to go the extra mile, I suggest you make some gluten-free gnocchi to stir through the sauce for a mind-blowing food experience!  

You have to make this dish because it is:

– a delicious meal that requires only 15 minutes of preparation

– is very budget friendly and uses only basic ingredients

– is light and easy to digest because it is gluten-free and dairy-free

 

Creamy Chicken in Garlicky Mushroom Sauce
Serves 4
The coconut cream gives this sauce a smooth and creamy texture which goes perfectly with the flavour of garlic and mushrooms.
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Ingredients
  1. 4 chicken leg quarters, skin removed
  2. 8 medium mushrooms of choice (button, portobello or any other)
  3. 1 large onion
  4. 6 cloves of garlic
  5. 2 tbsp of olive oil
  6. 1 tbsp of full fat mustard
  7. 1/2 can (200 ml) of full fat coconut cream
  8. 1 tbsp of dried oregano
  9. 1 tsp of salt
  10. 1/2 tsp of black pepper
Instructions
  1. Remove the skin from the chicken leg quarters and give them a rinse. Remove any visible fat with a sharp knife and cut the chicken leg quarters into drumsticks and thighs. Set aside.
  2. Slice the onion into thin slices. Slice the mushrooms and the garlic.
  3. Put a medium sized pan to medium heat. Add the olive oil and the onions and fry on medium heat for about 5 minutes, until the onion starts turning a little golden. Add the mushrooms and the garlic and fry for a further 5 minutes. The mushrooms will release a little liquid, that is fine.
  4. Add in the chicken. Fry for 5 minutes, then turn the meat to the other side to make it get a little colour. Finally, add in the coconut milk, the mustard, the oregano, the salt and the pepper. Cover with a lid and simmer on medium heat for 15 minutes. Move the chicken pieces around the pan to cover them in the sauce and simmer for a further 5 minutes.
Notes
  1. Serve with a simple salad, over rice, herbed baked potatoes or stir some cooked gluten-free gnocchi into the sauce.
Global Foodery http://www.globalfoodery.com/

Creamy Roasted Butternut Squash Soup with Curry and Coconut Milk

Creamy Roasted Butternut Squash Soup with Curry and Coconut Milk

With autumn season in full swing, it is definitely time for all things squash.  This soup is the perfect combination of sweet, spicy, slightly sour and creamy – exactly what you need to feel all warm and cosy after a long rainy day.  With only a handful of ingredients, it is minimalistic and easy to whip up in under 30 minutes – perfect to have a bowl of it on hand after a long day at school or work.

Butternut squash (as well as other gourd vegetables) is chock-full of Vitamin A (providing over 354% of your daily recommended daily intake) and carotenoids.  Both have extremely high anti-oxidant properties, which means that squash can literally help you stay younger and healthier.  It is also low in calories and high in fibre.  Try to eat as much of it as possible during the autumn season and I promise you your body will thank you! 

For this recipe, I roast the butternut squash with other vegetables such as onions, garlic and carrots.  I love the extra nuttiness that the roasted garlic gives to the soup.  The butternut squash needs to be washed and simply cut in half (flesh scooped out) before putting it on the baking tray flesh side down.  I baked the vegetables at 220 degrees Celcius/428 degrees Fahrenheit for 40 minutes.  The butternut squash is ready when you can pierce it easily with a fork or knife.  A lot of people don’t know this, but when baked the skin of the squash becomes really soft and very delicious.  So if you’re buying organic squash, just give it a wash and when finished roasting you can blend the whole squash with the skin on. 

The yellow curry powder adds really bold flavours to this otherwise mellow soup and the coconut milk gives the silkiest, creamiest consistency.  A drizzle of lemon juice to cut through the sweetness and you’ve got yourself a bowl of perfectly warming, aromatic and delicious autumn soup.

Creamy Curried Roasted Butternut Squash Soup with Coconut Milk
Serves 6
Deliciously creamy, fragrant autumn soup
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Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
For the soup
  1. 1 large butternut squash, washed
  2. 4 carrots, peeled
  3. 1 medium onion, sliced
  4. 1 whole head of garlic, cut in half horizontally
  5. 2 tbsp yellow curry powder
  6. 2 tbsp olive oil
  7. juice of 1 lemon
  8. 200 ml (half a can) of full-fat coconut milk
  9. 200 ml of water or stock
  10. salt and pepper
To serve
  1. chilli flakes
  2. full-fat coconut milk
Instructions
  1. Line your baking sheet with parchment paper.
  2. Wash the butternut squash. Cut it in half longitudinally and scoop out the seeds with a spoon. Place on parchment paper flesh side down.
  3. Cut the carrots into chunks and add them to the baking tray. Add the sliced onion and the garlic. Drizzle the vegetables with about 2 tablespoons of olive oil.
  4. Bake at 220 degrees Celcius/428 degrees Fahrenheit for 40 minutes. The baking time should be adjusted to the size of the squash. If you have a smaller squash bake it for a shorter time.
  5. When the butternut squash is ready (a fork will easily go through it) take it out of the oven and let the vegetables cool slightly. Peel the garlic skins. Add all the vegetables to the blender together with the coconut milk and blend until smooth.
  6. Put a large pot on medium heat and add 2 tablespoons of olive oil. Add the curry powder and fry for 1-2 minutes until the curry powder releases its aroma. Add the butternut squash puree and about 200 ml of water (you can adjust the water content according to how thick you want your soup to be). Stir.
  7. Cook the soup on medium heat for about 10 minutes. Turn off the heat and add in the lemon juice. Stir.
  8. To serve, ladle the soup into bowls and add some coconut milk and chilli flakes on top.
Global Foodery http://www.globalfoodery.com/

Turkey Livers with Caramelised Onions and Tomatoes – Paleo, Whole 30, Keto

Turkey Livers with Caramelised Onions and Tomatoes – Paleo, Whole 30, Keto

Supercharge your health with this really delicious dish of turkey livers cooked with caramelised onions, garlic, oregano and tomatoes.  In case you didn’t know, liver is a nutritious powerhouse.  In one single serving, you get your daily recommended intake of iron, selenium, copper, vitamin A, B vitamins – especially B12 and folate (among others).  The liver is cheaper than muscle meat, dead simple to prepare and is absolutely delectable!  It also happens that this recipe is Gluten-free, Dairy-free, Paleo, Keto and Whole 30 compliant….what?! Yup, you heard me! Go make it… and thank me later! 🙂

      

Turkey Livers with Caramelised Onions and Tomatoes
Serves 2
Delectable easy Paleo meal ready in under 30 minutes.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 400 grams of turkey liver, washed and sliced into 5 cm/2 inch strips
  2. 2 medium onions, cut into thin slices
  3. 4 cloves of garlic, sliced
  4. 1 tbsp of oregano
  5. 2 tbsp of olive oil
  6. 2 tomatoes, cut into cubes
  7. salt and black pepper
  8. 2 tbsp of chopped parsley
Instructions
  1. Add 2 table spoons of olive oil to a frying pan and add the sliced onion. Add a small pinch of salt (this will make the onions caramelise faster). Fry on a medium heat for about 5-7 minutes, until the onion is dark and caramelised.
  2. Add the garlic to the onions. Fry for 1 more minute.
  3. Add the liver, the oregano and the tomatoes. Add salt and pepper and cover with a lid.
  4. Cook on medium heat for about 10 minutes. Remove the lid and cook on high heat for 5 more minutes until the extra liquid evaporates and the dish has a sauce like consistency.
  5. Garnish with parsley.
Global Foodery http://www.globalfoodery.com/

Coconut Fish Curry with Spinach and Baked Pumpkin

Coconut Fish Curry with Spinach and Baked Pumpkin

 

This coconut milk fish curry is really flavoursome and so simple to prepare with just a handful of ingredients, which makes it a perfect weekday meal.  I recommend doubling the recipe to use for packed lunch the next day because I promise you will love the simplicity and the taste of this dish.

Coconut Fish Curry with Spinach and Baked Pumpkin
Serves 2
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
For the pumpkin
  1. 1 small Hokkaido pumpkin
  2. 1 tbsp olive oil
  3. salt and pepper to taste
For the fish curry
  1. 2 white fish fillets (such as Alaskan Pollock)
  2. 4 cloves of garlic, crushed
  3. 180 ml (half a can) of coconut milk
  4. 1 cup of fresh or frozen spinach
  5. 1 tbsp of curry powder or red/green curry paste
  6. 1 tbsp of ghee, olive or coconut oil
  7. salt and pepper, to taste
For the baked pumpkin
  1. Simply wash and slice the pumpkin into preferred size pieces. I use a Hokkaido pumpkin but you can use any other pumpkin too. Drizzle with a tablespoon of olive oil, sprinkle salt and pepper and put in an oven at 200 degrees Celsius for about 20 minutes. You can test the readiness of the pumpkin by piercing it with a fork - if it goes in easily, the pumpkin is ready.
For the fish curry
  1. First, if using frozen fish fillets, put them on a plate and let them thaw. I put the fillets under running (room temperature) water and they thaw in about 5 minutes. Then, you need to pat the fish fillets dry with a kitchen paper towel. This step is important, because the fish fillets won't fry well if there's too much water on them.
  2. Put a frying pan on medium heat and add in the oil or ghee. Add the curry powder/ paste and the crushed garlic and let it fry for about 30 seconds, just so the flavours can release. Put the fish on the curry paste/powder and oil mixture, skin side down. Fry for 3-5 minutes, and then flip the fillet to the other side. Add in your coconut milk and salt and pepper. Add in the spinach, if using fresh spinach cook for a further 3-4 minutes, if using frozen spinach cook a bit longer, 5-8 minutes, until the spinach is unfrozen and the sauce is thickened.
Notes
  1. I serve this curry with baked pumpkin because I love the colour variation of this dish and plus it's a great grain-free option. But if you do eat grains, then by all means you can serve this with rice, quinoa, bulgur or couscous, I am confident it will be delicious either way.
Global Foodery http://www.globalfoodery.com/

Pakistani Kima (Minced Beef and Vegetable Curry) – Paleo

Pakistani Kima (Minced Beef and Vegetable Curry) – Paleo

Pakistani Kima is just one of those recipes that has been floating around the Paleo part of the internet that I just had to try.  Ground beef, curry and vegetables, all in one pot and ready in under 30 minutes?  Sign me up!

This recipe is so easy to make and the ingredients are so cheap and easy to obtain that this makes a pretty frugal meal – suitable for college students (like me) or families on a budget!

So without further chit-chat, let’s get into the recipe!

The recipe calls for ground beef but you can replace the beef with any other ground meat you prefer, even chicken or turkey.  I also use white potatoes (I do adhere to a Paleo diet most of the time; I find, however, that I tolerate white potatoes well and I don’t see any reason to not eat them – they are an energy powerhouse, a great source of resistant starch and very cheap).  Feel free to substitute them with sweet potatoes or even cauliflower and broccoli for a low carb option.  I adapted the recipe from Whole New Mom (she has a ton more Paleo and AIP friendly recipes so check her out if you already haven’t done so).

 

Pakistani Kima
Delicious, budget friendly Paleo one pot meal.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. - 1 onion
  2. - 2 cloves of garlic
  3. - 3 medium potatoes
  4. - 2 medium carrots
  5. - 1 can tomatoes
  6. - 1 cup of fresh spinach or frozen spinach
  7. - 500 grams of ground beef
  8. - 2 tsp curry powder
  9. - 2 tbsp olive oil
  10. - 1/2 tsp of black pepper
  11. - 1 tsp of salt
  12. - 1/2 cup of filtered water
Instructions
  1. Peel and mince the onion and garlic. Place them in a medium sized pot with the olive oil and turn the heat to medium. Fry for 5 minutes, until the onion starts to turn slightly golden.
  2. Add the ground beef, mix with a spoon and cook for a further 5 minutes.
  3. Peel the potatoes and the carrots. Chop the potatoes into small cubes and grate the carrots. Add them to the ground beef and stir.
  4. Add the curry powder, the canned tomatoes, the salt and the pepper.
  5. Cook on medium heat with the lid on. After about 10-15 minutes, when the water evaporates, add the filtered water and cook 10 minutes longer, or until the potatoes are soft when pierced with a fork.
  6. When the potatoes are soft, add in the spinach, cover with a lid and cook for 2 more minutes.
Notes
  1. The more usual addition to Kima is green beans or green peas but I decided to try frozen spinach instead and it turned out great.
Adapted from The Whole New Mom
Adapted from The Whole New Mom
Global Foodery http://www.globalfoodery.com/

Turkey Bone Broth with Asian Style Aromatics

Turkey Bone Broth with Asian Style Aromatics

Bone broth has been a staple food for many cultures all over the world for many centuries.  It is extremely nourishing, gut-healing, simple to prepare and very soothing on a cold day.  What is most important to me is the fact, that by using left-over bones, you use (almost) all parts of the animal, which, in my opinion, is a sign of respect to the animal whose flesh you eat and a way to cherish the gifts Mother Nature gives us.

Bone broth is extremely healing to the body, especially if you suffer from gut-related diseases like celiac disease or gluten intolerance.  There’s no better remedy after getting “glutened” than to leave out all food for a day or two and sip a mug of warm bone broth instead.

There are a lot of different recipes for making bone broth on the internet which all use different aromatics to flavour the broth.  The most common aromatics used are celery, onion, carrot and garden herbs which will give you a wonderful European cuisine flavour broth.  Today, I want to show you how to make an Asian style flavoured bone broth.  The inspiration for the choice of aromatics came from making pho, I just love the flavour and the aroma of this broth so much.  Pho broth uses five basic aromatics (charred onion, garlic, ginger, cinnamon and star anise), but today I will show you that even using the first three of the aromatics can give your broth a deep and wonderful flavour.  This broth is also wonderful to make congee – an Asian style rice porridge.

I used turkey bones and meat for this recipe, but feel free to swap it for chicken, fish, beef or any other organic bones you can get.  The soup pack I purchased contained a turkey neck, turkey wing and turkey meat.  I find that using the neck gives the broth a gelatinous consistency, which you wouldn’t get with using wings or legs alone.  If you have turkey backs then add that in too, it will also give great flavour to the broth.

As you can see from the pictures, I used an onion, which I cut in half, a piece of organic ginger, which I put with the skin on (if you can’t get organic then just peel the skin off) and two cloves of garlic.

Asian Style Turkey Bone Broth
Delicious bone broth made out of turkey and flavoured with asian style aromatics
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Prep Time
20 min
Cook Time
6 hr
Total Time
6 hr 20 min
Prep Time
20 min
Cook Time
6 hr
Total Time
6 hr 20 min
Ingredients
  1. - turkey parts (neck, wing, giblets, carcass, meat), about 1 kg
  2. - 1 medium onion
  3. - 2 thumb sized pieces of ginger
  4. - 4 large garlic cloves
  5. - 2 tablespoons of Apple Cider Vinegar or lemon juice
  6. - 2 liters of filtered water
  7. - 1 teaspoon of salt
Instructions
  1. - Peel and cut the onion in half.
  2. - Cut up the ginger sideways. If using organic ginger, leave the skin on, otherwise peel the ginger beforehand.
  3. - Peel the garlic cloves and cut them sideways as well.
  4. - Take a large pot and put in the vegetables and the ginger. Give the turkey pieces a rinse with cold water and add them to the pot.
  5. - Add the water, the salt, the vinegar or the lemon juice, cover and bring to the boil on high heat. Reduce to low and simmer for about 6 hours.
  6. - The liquid will keep evaporating, so depending on if you want a stronger broth leave it as it is, if you want a weaker one, add a bit of water during the cooking process.
  7. - After about 5 to 6 hours of simmering, your bone broth should be ready. Turn off the heat and let the broth cool to room temperature.
Notes
  1. - After the bone broth has cooled a little, strain the bone broth through a colander. Pour the liquid into mason jars and leave to cool. When already at room temperature, put covered jars of bone broth into the fridge. The bone broth will keep for about a week in the fridge and almost indefinitely in the freezer.
  2. - I used lemon juice in this recipe, but feel free to replace it with apple cider vinegar. The acid helps extract the minerals from the bones.
  3. - I add only a small amount of salt during the cooking process. When the broth is ready, you can add more salt to your taste or even add some fish sauce or tamari sauce (gluten-free version of soy sauce).
  4. - I don't skim my bone broth because I don't care if the broth is not clear but if you want clear golden broth, then skim off the foam from the top of the liquid during the boiling process.
  5. - Serve the plain bone broth with a teaspoon of apple cider vinegar, chopped spring onions, freshly minced ginger and fresh herbs, such as coriander.
Global Foodery http://www.globalfoodery.com/