“FRET NOT” FRITTATA!

Karina’s Mini Sweet Potato Frittata Cupcakes!

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Remember my last recipe called ‘Silly “Dill”y,’ where I used roasted sweet potato to make a healthy and delicious Low GI sweet potato salad? Well, there were some leftovers from the salad, so I used all the leftovers as prime ingredients for this recipe. If using the leftovers in this manner, this is an ultimate time-saver, money-saver and food-saver recipe, where all leftovers are used, so there is no waste! This recipe is also environmentally friendly, due to re-using of ingredients to eliminate waste.

Ingredients:

  • 300g leftover roasted sweet potato salad (refer to previous recipe)
  • 3 eggs
  • 1/4 cup thickened light cream
  • 1 pinch black pepper
  • 1 birds eye chilli, chopped finely

Method:

Preheat oven to 200° C.

Using a large bowl, beat your eggs and cream together, until well combined. Once well combined, mix all other ingredients together with your beaten egg, until evenly incorporated.

Using non-stick 12 mini-cupcake moulds, pour this mixture into each mould, then place in the oven for 10 minutes. Once 10 minutes are over, turn the oven to ‘off.’

Compiling the Beauty:

Take the Mini Frittata Cupcakes out of the oven, then place two cupcakes on each plate.

Serves 6 as an appetiser.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

“WATER” YOU DRINKING!

Karina’s Healthy Water Drinking Tips!

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Here are a few healthy water drinking tips I would like to share, so that your water won’t have to be boring again! Alongside pimping up your water, you would be adding vital nutrients and healthy herbs into your drink. See below ideas for pimping up your water!

  • Add a fresh wedge of lime with a fresh sprig of mint to your water jug, then refrigerate
  • Add a fresh wedge of lemon with a fresh sprig of mint to your water jug, then refrigerate
  • Add a fresh wedge of lime with a fresh wedge of lemon and a fresh sprig of mint to your water jug, then refrigerate
  • Add a few slices of fresh cucumber with a fresh sprig of mint to your water jug, then refrigerate
  • Add a few wedges of fresh apple, with a few wedges of fresh pear, then refrigerate
  • Add a few slices of fresh watermelon, along with a wedge of fresh lime and a sprig of fresh mint, then refrigerate
  • Add a few sprigs of fresh rosemary, along with a few chopped segments of fresh mandarin, then refrigerate

The list is endless! Try what works for you 🙂

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

SILLY “DILL”Y!

Karina’s Roasted Sweet Potato Salad with Dill!

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Ingredients:

  • 4 tablespoons olive oil
  • 3 kg sweet potato, cut into large cubes
  • 5 cloves of garlic, peeled and kept whole
  • 5 rashers of rindless bacon, fat removed
  • 1 tablespoon of wholegrain mustard
  • 150 ml thickened cream
  • 2 tablespoons of roasted aioli

To Garnish:

  • 1 large bunch of fresh dill, stems finely chopped and leaves left in small pieces
  • 1 pinch cracked black pepper

Method:

Pre-heat your oven to 200°C. Once preheated, place 2 tablespoons of olive oil on a large baking dish, along with your sweet potato and whole garlic pieces, then place in the oven and cook for 20 minutes. Once the garlic is cooked, turn the oven to ‘off,’ then take your garlic cloves out of the oven. Return your sweet potato to the oven, then allow the sweet potato to cook for another 5 minutes using the residual heat of the oven to cook the sweet potato.

Using a large bowl, mash your roasted garlic cloves with 1 tablespoon of olive oil, along with the roasted aioli, wholegrain mustard, thickened cream and cracked black pepper, until it forms an even and smooth paste. Place all your roasted sweet potato pieces into this bowl, mixing well until evenly coated. Set aside in the refrigerator until you have cooked your bacon.

Using medium heat, briefly heat 1 tablespoon of olive oil in a large fry pan. Once heated (should only take a few seconds), place your bacon rashers into the hot fry pan, then cook, without disturbing or turning, for 2 minutes on each side, or until crispy, then turn the heat to ‘off.’

Once the bacon has cooled enough to handle it safely, cut the bacon into small strips, then set aside.

Compiling the Beauty:

Take your sweet potato salad out of the fridge, then spoon a quantity large enough for one serving, into your favourite bowl. Sprinkle your sweet potato salad with enough crispy bacon and a fine, but vibrant, sprinkling of fresh, elegant dill.

Serves 4

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

GETTING “EGG”CITED!

Karina’s Healthy Cooking Tips!

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Healthy cooking begins with a healthy shopping list. I know this sounds obvious, however, it is the crucial first step to healthy cooking. An even better first step, before you shop for your ingredients, is to try to grow what you can, so that you can help the environment at the same time 🙂

Here are some tips for a healthy shopping list:

  • Choose low-fat and low-sugar foods, where possible
  • Choose skinless chicken breasts
  • Choose lean cuts of meat
  • Don’t buy discoloured meat, as it may be old
  • Buy the freshest fruit and vegetables. The fresher, the more nutrients are packed into it
  • Limit fast foods, which are usually high in fat
  • Try not to buy any sugary drinks
  • Try to eat whole grains or wholemeal, wherever possible
  • Eggs are an inexpensive source of protein

This is something to get “egg”cited about!

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

THAT’S “SWEET”!

Karina’s Sweet Potato, Broccoli and Asparagus Low GI Pasta!

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Ingredients:

  • 250g cubed sweet potato
  • 200g pasta
  • 200g broccoli, cut into baby florets
  • 2 birds eye chillies or 2 small red chillies, sliced finely
  • 200g asparagus, tough bits snapped off and discarded. The remaining asparagus, boiled for 5 minutes, then pureed with 1 tablespoon of olive oil. Keep the tips of the asparagus whole.
  • 4 cloves of garlic, chopped finely
  • Juice from 1 fresh lemon
  • 1 tablespoon of olive oil for cooking
  • 1 pinch black pepper

Garnishing Ingredients:

  • 1 small handful of fresh dill, leaves kept whole and stalks sliced finely
  • 1 small handful of fresh rocket, leaves kept whole

Method:

Cook pasta as per packet directions, strain water, then set aside in a large bowl.

Cook your sweet potato for 10 minutes in a pot of boiling water, then turn the heat to off. Keep the water in the pot, then take your sweet potato out of the pot. Cut your sweet potato into small pieces and place in the same large bowl as your pasta.

Using the pot of previously boiled hot water, whilst the heat is off, place your broccoli into this water, using the residual heat to continue to cook it for 10 minutes. Just make sure your broccoli are cut into very small florets to ensure quick cooking and saving electricity at the same time 🙂

Once your broccoli are cooked, strain, then place into the same bowl as your pasta and sweet potato.

Using the same pot you used to cook your pasta, turn the heat to medium, then add 1 tablespoon of olive oil and heat for approximately 10 seconds. Add your garlic and chilli, then cook for 1 minute only, until aromatic, then turn the heat to off.

Once your chilli and garlic are cooked, combine your cooked sweet potato, cooked pasta, cooked broccoli, asparagus paste and asparagus pieces together using a wooden spoon, along with a pinch of black pepper and lemon juice. Mix well.

Compiling the Beauty:

Pile your pasta into three different plates, then top each with rocket and dill.

Serves 3

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

“HERB”IVORE!

Karina’s “Herby” Low GI Vegetarian Thai Noodle Salad!

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Ingredients:

  • 250g dried rice noodles (gluten free), cooked as per packet directions (if you don’t want gluten free, use fresh rice noodles from your local asian grocery).
  • 6 tablespoons fresh lemon juice
  • 1 tablespoon fish sauce
  • 1/2 cup fresh thai basil leaves
  • 1/2 cup fresh mint leaves
  • 1/4 cup fresh basil mint leaves
  • 1 medium red onion, sliced finely
  • 5 tablespoons sweet chilli sauce
  • 1 pinch cracked black pepper
  • 2 small carrots, shaved (using a potato peeler), then chopped into medium-sized pieces
  • 1 cucumber, shaved (using a potato peeler), then chopped into medium-sized pieces

Method:

Combine all the above ingredients into a large mixing bowl, then mix all the ingredients well, using a fork and a spoon.

Compiling the Beauty:

Pile your rice noodle salad into your favourite bowl or plate.

Serves 4 as a light lunch.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

STOP BEING TOO “CHEESY!”

Healthy Low-Cheese Focaccia Pizza!

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Jamie Oliver’s Focaccia Ingredients:

Go to: http://www.jamieshomecookingskills.com/core_jo/images/jhcs-docs/doc3720.pdf for Jamie Oliver’s awesome Focaccia Recipe 🙂

Karina Teuma’s Pizza Ingredients:

– 1 x Jamie Oliver Focaccia Recipe

– 2 large red banana capsicums, deseeded and sliced thinly

– 2 small zucchini’s, sliced thinly, then cut into medium-sized strips

– 24 medium-sized kalamata olives, pits removed, sliced in half

– 2 medium-sized shallots, sliced thinly

– 2 medium-sized pink onions, cut in half, then sliced thinly (or you can use red onions)

– 200 g mixed grated low-fat cheeses: mozzarella, cheddar and parmesan (or you can use only low-fat cheddar)

– 500 g vine-ripened cherry tomatoes, sliced in half

– 8 rashers of rindless bacon, fat removed, sliced roughly

Pizza Sauce Ingredients:

– 1 pinch of pepper

– 4 tablespoons of mixed, dried italian herbs

– 280 g tomato paste

– 6 tablespoons of extra virgin olive oil

– 6 cloves of garlic, minced finely

Garnishing Ingredients:

– 4 tiny bunches of fresh oregano, leaves picked

– 2 tiny bunches of fresh rocket, leaves picked

Method to make Jamie Oliver’s Focaccia:

Go to: http://www.jamieshomecookingskills.com/core_jo/images/jhcs-docs/doc3720.pdf for Jamie Oliver’s awesome Focaccia Recipe 🙂

Method to make Karina Teuma’s Pizza Toppings:

After following Jamie Oliver’s focaccia recipe, but before you put the focaccia in the oven, it’s time to prepare your pizza, as follows:

Pre-heat your oven to 200°C.

Keeping your focaccia on your baking tray, as per Jamie Oliver’s instructions, combine all your pizza sauce ingredients and mix well. Evenly and very gently, spread your pizza sauce onto the focaccia, until well covered. Sprinkle your pizza ingredients onto your pizza, in any order you prefer, however, ensure you sprinkle your cheese on your pizza last.

Place your pizza in the oven for 20 Minutes, or until the cheese is golden and bubbly and the bread is cooked. After your pizza has cooked, turn your oven off.

Compiling the Beauty:

Sprinkle your garnishing ingredients on top of your pizza, then cut into desired pieces. 

Grab one glass of your favourite healthy drink and relax.

Serves 10-12 as a meal

Enjoy!

Karina x

“CRUMBLE”ING WITH DELIGHT!

Karina’s Healthy Strawberry, Cinnamon and Almond Crumble!

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Ingredients:

  • 600 g fresh strawberries, halved
  • 2 tablespoons of stevia
  • 1 cup instant oats (natural oats)
  • 20 g olive oil spread, brought to room temperature
  • 40 g almond meal
  • 1/2 tablespoon almond essence
  • 1/4 cup shredded coconut
  • 1/2 tablespoon ground cinnamon

Method:

Combine all of the ingredients together in a large bowl, by mixing with a wooden spoon until very well combined.

Pour all your ingredients into a baking dish. Your baking dish does not need to be greased or lined.

Bake at 200°C for 20-25 minutes, or until golden brown, then turn your oven off.

Compiling the Beauty:

Put the telly on, grab your favourite bowl, then pile your steaming hot crumble into your bowl. Pour low-fat hot custard or freezing cold low-fat ice cream on top.

This crumble is also delicious the next day, over your favourite low-fat and low-sugar yoghurt! It’s great for breakfast too!

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

Feeling ‘Blue’!

Karina’s Super Healthy Blueberry, Strawberry, Mint and Yoghurt Smoothie!

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My recipe really couldn’t get any easier. Try this with your kids, they’ll love it, plus, they’ll get heaps of happy-feeling-good-for-you nutrients into them! Give it a go…you really can’t go wrong 🙂 Just make sure you don’t put your kids anywhere near the blenders. Your kids can pour all the ingredients in though, while the blender is switched off 🙂

Ingredients:

  • 1 cup frozen blueberries
  • 1 stalk of fresh mint, stem removed
  • 1 cup fat free, no added sugar, natural yoghurt
  • 5 medium-sized fresh strawberries
  • 1/2 a cup skim milk
  • 4 blueberries and two small sprigs of mint, to decorate

Method:

Pour all your ingredients into a large milk-shake container, then whizz the lot up using a stick blender until nice and smooth.

or

Pour all your ingredients into a blender, then whizz the lot up until nice and smooth.

It really is that easy!

Compiling the Beauty:

Pour your delightfully healthy concoction into two tall glasses.

Decorate each glass with one small sprig of mint and two blueberries.

So, next time you’re feeling ‘blue,’ make sure you drink my Feeling ‘Blue’ Super Smoothie, to help you feel a little better!

Makes two tall glasses.

Relax and enjoy!

Karina x

Copyright © 2015 by Karina Teuma

‘Choc’-A-Block!

Karina’s Healthy Cooking Tip!

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If you feel like you can’t fit anything else in your pantry, because it’s ‘choc’-a-block, think again. There is always room for dark chocolate, once you know the benefits of it.

Listed below are only a snippet of some of the benefits of high quality, high percentile dark chocolate, when consumed in moderation:

  • Is high in antioxidants
  • May improve brain function
  • Is lower in GI than milk chocolate
  • Can be lower in sugar than milk chocolate (depending on the percentage of cocoa content)
  • Is nutritious
  • Is delicious
  • Is a natural mood enhancer

So, if you like ‘choc’olate, make sure your pantry can take one more item: dark chocolate, the 80%-99% kind! You don’t want your pantry to be that ‘choc’-a-block, that you can’t store great, high percentile dark chocolate!

Enjoy your dark chocolate in moderation 🙂

Karina x