blakekitchen:

EGG WHITE AND RED QUINOA QUICHE - CLEAN EATING.

Ok you’ve waited for it, and it’s here. I’m about to go all cheerleader on the benefits of Red Quinoa seeds, and I make no apologies so get ready to get excited.

Can you give me an “R”?…
- naturally gluten free making them celiac friendly, yay!
- a complete protein which is super rare, yay!
- high in amino acids (ALL of them) yay!
- contains iron, yay!
- contains calcium, yay!
- contains fiber, yay!
- contains maganese, magnesium and nutritional copper, yay!
As if you can argue with that? Oh and it tastes pretty damn awesome. Yay!

OKAY OKAY!! I’ll get to the recipe now… 

This makes 6 cupcake sized quiches. 

2 slices of flat mountain rye bread, 1 slice each cut into 4 squares.
1/2 diced chicken, marinated in cajun pepper, 1/4 of a lime juice and parsley flakes.
5 egg whites plus 1 yolk. No more than 1 yolk per 5 egg whites though.
1/3 cup of pre prepared red quinoa*
1/2 cup of chopped up baby spinach.
1/2 cup of chopped up rocket.
1/2 a roma tomato, finely diced.
1 large tablespoon of cottage cheese. (i’m lactose intolerant and this amount is fine) 

Pre cook the chicken in fry pan before you start and pre heat the oven to about 180 degrees celsius. Put the chicken aside and prep your quiche pots:

Get yourself a 12 space muffin tray, and carefully place two slices of the mountain bread in 6 separate cups in the tray, making sure none touch each other to make the crust of the quiche. I choose mountain rye bread over pastry because the health benefits are far greater and tastier then the popular use of pastry. 

Separately whisk the egg whites, single yolk, quinoa seeds and cottage cheese in a  jug and let settle. 

Now evenly place the chicken into the quiche cups, topping with the tomato then the spinach and rocket. Once all even, VERY carefully pour the egg white mix into each quiche, making sure the whole quiche is full. At the bottom of the jug you’ll find the excess quinoa seeds and some cottage cheese, evenly spoon this on top of each quiche.

Now that your oven is ready, place the quiches in and let cook for about 10 - 15 minuets until the crust of the bread is golden brown but not burnt and the egg whites look solid.

Take the tray out of the oven and have some cooling racks at the ready (or a chopping board with baking paper over it is just as good) VERY carefully wiggle the quiches out of their cup one by one by getting hold of the lower layer of bread.
If any off the egg white mix has spilt over onto the tray you may need to carefully cut through it with a knife to set your quiches free.
Places quiches on the cooling tray for about half an hour to fully set.
Then enjoy!!

VEGETARIAN OPTION:
Replace chicken with mushrooms or zucchini, or both if you feel like being fancy!  

* HOW TO PRE-PREPARE QUINOA:
Add 1 cup of red quinoa seeds to 2 cups of water, bring to the boil and then let simmer for 10 - 15 minutes stirring occasionally. Let it cool down, place in a container and store the rest in the fridge. 

Rediscovered these little gems

what are some good food blogs you follow?

Glutenfreeartist xx

THE basic Asian soup recipe. Gluten free, vegan friendly + chicken. Coming soon!

THE SCRAMBLED EGGS. GLUTEN FREE + VEGETARIAN

What up fatties and fitness freaks! I’m back! Just kidding about the first bit, but after a long hiatus due to not only moving countries and continents but hemispheres I’m back with some new and definitely non biased delicious recipes focusing on allergenic free, vegetarian and organic specific recipes as always! Yay!! Right so lets stop wasting time and get down to it shall we??

Nutritionists, doctors, chefs and your mum will tell you that breakfast is the most important meal of the day and should be the biggest. This we all know and I can feel your eyes rolling at me from here but stop sassing me for a second and think about what you would normally put into your mouth and call it breakfast.
Is it really the best for you? Are you hungry a couple of hours later? Find yourself relying too heavily on coffees and energy drinks after?? Let’s fix that shall we?
The following recipe is what I have almost every day as I get up early so I need something to sustain me for a long time. It only takes me about 15 minutes to prepare and cook and I don’t find myself hungry until late midday. It’s low in GI and high in vitamins, iron and calcium. Perfect!

What you’ll need to serve two people:

x 2 egg whites.
x 1 teaspoon of crushed garlic.
x 1 teaspoon of dried parsley flakes.
x 1/2 teaspoon or less of dried chili flakes.
x 6 sticks of fresh asparagus.
x 1 fresh tomato, diced.
x 1/4 cup of diced fresh broccoli including stalk.
x 1/4 cup of diced fresh cauliflower including stalk.
x 1/4 cup of pre-soaked organic lentils, green or red it’s up to you.
x 1/4 cup of pre-soaked organic chickpeas.
x 1/4 cup of pre-soaked organic red beans.
x 2 handfulls of fresh baby spinach. 

How to cook:

In a bowl, whisk the egg whites, garlic, parsley and chili together and set aside. 
Then in a medium heated pan with a splash of olive oil, flash fry the asparagus with the lentils, chickpeas and red beans. Leaving those ingredients to further cook in the pan, take out the asparagus and set on plate.
Add to the pan the tomato, broccoli and cauliflower and stir all ingredients thoroughly and let cook for about 3 minutes. Add the spinach and stir unti lightly wilted. 
Giving the egg whites another quick whisk, add mix to the pan and stir all ingredients together for about 1 - 2 minutes. Serve with the asparagus! 

VEGANS: 
Once again the obvious alternative is to not add egg, which is boring I know but I’ve tried a couple of variations for this recipe to be more vegan friendly and this is the best option. However I recommend increasing both the cauliflower and lentil quantities to 1/2 cup serves.

Also speaking of egg replacements, I know I’ve talked about a certain product recently and I’ve found a website that not only stocks this product, but has every allergenic and dietary alternatives AND ships worldwide!! 
Here’s the link:
http://www.glutenfreeshop.com.au/Product.aspx?ProductId=181 

CARNIVOROUS:
If you need something more protein packed for breakfast, swap the egg whites with either diced chicken, lean pork mince or raw smoked salmon. Cook the meat separately and drain the excess oils, then add to the vegetable mix when serving.  

EGG WHITE + RYE SWEET AND SAVORY FRENCH TOAST - CLEAN + GLUTEN FREE.

Because sometimes in life you have to be able to treat yourself to an awesome breakfast amiright??

This serves two very hungry people:
x 4 slices of gluten free rye bread (available in regular supermarkets now!!!)
x 3 or 4 egg whites (depending on the size of the bread)
1/4 cup of pre prepared Red Quinoa seeds.
1 or 2 whole red apple, diced and core removed. 
2 table spoons of organic golden syrup (less sugar and kilojoules than honey) 
Parsley flakes.
Big flat surface non stick fry pan. 

Cooking:
Whisk together the egg whites, quinoa and a sprinkling or the parsley flakes in a wide bowl until completely mixed. Then add one by one the slices of bread into the egg mix and marinade all surfaces for about 2 or 3 minutes. 
Then when the pan is hot, place each slice of bread onto the pan for about 1 minute, press and then turn over and repeat for another 2 or 3 minutes (until golden)
To serve:
Place two of the slices onto a plate, add a hand full of the apple and top with 1 teaspoon of the golden syrup. Enjoy!
 

SWEET POTATO STIR-FRY - CLEAN + GLUTEN/LACTOSE FREE + VEGETARIAN.

Potatoes are delicious and versatile, fact. However once you remove the skin there is not much left that can be classified as ‘healthy or nutritional’. They’re high in carbohydrates, sodium and starch not to mention increase your risk of diabetes. We all know that high levels of carbohydrates and sodium are not that great, but did you know the effects of starch on the body? When digested starch breaks down to sugar, which is just another refined simple carb added to your waist line.
But Teagan I love roast potatoes and chips and potato bake and mash and blah blah blah" I hear you say…well that makes two of us.
But did you know about the benefits of the alternative sweet potato??
- low in carbohydrates
- High in Vitamins A, C and B6.
- Low GI content.
- High contents of beta carotene
- Sweet potato sporamins, which help prevent oxidative damage to our cells which is aids our body in recovery from training or injury and promotes healing.
- Lower in calorie content to potatoes. 
- Delicious sweeter taste making them all the more versatile in cooking. 

This serving size if for four people in lunch portions.
- 1 cup of diced orange sweet potato, skin removed.
- 1 cup of diced purple sweet potato, skin removed. 
- 3 egg whites, whisked.
- 1/2 cup of pre prepared red quinoa seeds (whisked in with the egg whites)
- 2 bunches of Chinese broccoli, chopped. 
- 2 tablespoons of extra virgin olive oil.

In a small pot, bring the orange and purple sweet potatoes to the boil until almost soft. Soft enough to eat, not soft enough to mash. You can test this by poking at them slightly with a knife, the blade should go into the vegetable slightly but still feel some resistance. Once they’re ready, drain and place aside. 

In a wok or deep pan, place on high heat and add the oil. Once the oil is at a high temperature, add the sweet potatoes in and lightly fry on each side. Then add in the Chinese broccoli for about 2 minutes. Stir frequently.
Add the whisked egg whites and red quinoa seeds to the mix, and stir thoroughly.
Serve!

Note: You can also serve this as a side dish with kangaroo steak or grilled chicken for an added protein boost.      

EGG WHITE AND RED QUINOA QUICHE - CLEAN EATING.

Ok you’ve waited for it, and it’s here. I’m about to go all cheerleader on the benefits of Red Quinoa seeds, and I make no apologies so get ready to get excited.

Can you give me an “R”?…
- naturally gluten free making them celiac friendly, yay!
- a complete protein which is super rare, yay!
- high in amino acids (ALL of them) yay!
- contains iron, yay!
- contains calcium, yay!
- contains fiber, yay!
- contains maganese, magnesium and nutritional copper, yay!
As if you can argue with that? Oh and it tastes pretty damn awesome. Yay!

OKAY OKAY!! I’ll get to the recipe now… 

This makes 6 cupcake sized quiches. 

2 slices of flat mountain rye bread, 1 slice each cut into 4 squares.
1/2 diced chicken, marinated in cajun pepper, 1/4 of a lime juice and parsley flakes.
5 egg whites plus 1 yolk. No more than 1 yolk per 5 egg whites though.
1/3 cup of pre prepared red quinoa*
1/2 cup of chopped up baby spinach.
1/2 cup of chopped up rocket.
1/2 a roma tomato, finely diced.
1 large tablespoon of cottage cheese. (i’m lactose intolerant and this amount is fine) 

Pre cook the chicken in fry pan before you start and pre heat the oven to about 180 degrees celsius. Put the chicken aside and prep your quiche pots:

Get yourself a 12 space muffin tray, and carefully place two slices of the mountain bread in 6 separate cups in the tray, making sure none touch each other to make the crust of the quiche. I choose mountain rye bread over pastry because the health benefits are far greater and tastier then the popular use of pastry. 

Separately whisk the egg whites, single yolk, quinoa seeds and cottage cheese in a  jug and let settle. 

Now evenly place the chicken into the quiche cups, topping with the tomato then the spinach and rocket. Once all even, VERY carefully pour the egg white mix into each quiche, making sure the whole quiche is full. At the bottom of the jug you’ll find the excess quinoa seeds and some cottage cheese, evenly spoon this on top of each quiche.

Now that your oven is ready, place the quiches in and let cook for about 10 - 15 minuets until the crust of the bread is golden brown but not burnt and the egg whites look solid.

Take the tray out of the oven and have some cooling racks at the ready (or a chopping board with baking paper over it is just as good) VERY carefully wiggle the quiches out of their cup one by one by getting hold of the lower layer of bread.
If any off the egg white mix has spilt over onto the tray you may need to carefully cut through it with a knife to set your quiches free.
Places quiches on the cooling tray for about half an hour to fully set.
Then enjoy!!

VEGETARIAN OPTION:
Replace chicken with mushrooms or zucchini, or both if you feel like being fancy!  

* HOW TO PRE-PREPARE QUINOA:
Add 1 cup of red quinoa seeds to 2 cups of water, bring to the boil and then let simmer for 10 - 15 minutes stirring occasionally. Let it cool down, place in a container and store the rest in the fridge. 

THE SNACK - CLEAN EATING.

the" once again because everyone I’ve ever talked to who leads a clean eating lifestyle agrees. This snack is the big time baby. Healthy, delicious and filling. BOOM!

x 2 wholegrain Rivita biscuits (gluten free available in health food section.) 
Organic macro 100% pure peanut butter (be careful opening, naturally oily!!
1/2 of a fresh banana, sliced.

Enjoy!  

RED QUINOA, CHICKEN AND CHICK PEA STIR FRY. - CLEAN EATING.

Recently I’ve been cooking with two ingredients I never thought I would, and it’s safe to say I use them so much now it’s become an obsession. 
- Red quinoa seeds.
- Purple cabbage.
The reputation and suppressed childhood anxieties about the word ‘cabbage’ aside, I decided to put my big girl shoes on and try a different type of vegetable for once. Red cabbage seemed the appealing choice as it contains Fiber, Potassium, vitamin C and Vitamin A, along with helping reduce cholesterol and promote heart health. Who can turn their nose up at that?

And the amazingness this is red quinoa?! We’ll save that for the next post (don’t get too excited…)

This meal is enough for 2 people but you can just double it for more.

x 1 chicken breast, diced.
x 1 whole long red chili, diced up. You can add the seeds as it’s not a spicy result.
1/2 of a fresh lime. (No bottled juice! It’s full of preservatives!!)
1 teaspoon of crushed garlic.
Cracked black pepper.
1/3 of a cup of pre-prepared red quinoa*
1/4 of a whole red cabbage, diced up.
2 large handfuls of baby spinach.
1/3 cup of chickpeas.
1/3 cup of red beans.
1/3 cup of broad beans. 
 

In a deep pan or wok, heat up the garlic, chili and a few grinds of pepper until they start to brown slightly, add the chicken and the lime juice. Stir until the chicken is cooked. Add the quinoa, chick peas, red beans and broad beans and stir thoroughly for about 1 to 2 minuets making sure all the spices and quinoa are mixed evenly. 

Add the cabbage and the spinach and stir until spinach is wilted. Then serve!
Note: If you leave to cook longer the cabbage will loose it’s nutrient quality.   

VEGETARIAN OPTION:
Obviously the option here is to remove the chicken. However you might think to replace this with tofu, but I suggest against it. Without the chicken the stir fry is still flavor packed and super filling.  

With chicken removed it also makes for an excellent side dish with Kangaroo steak!

THE PASTA. - SIMPLE PESTO VEGO PASTA.

I say “the" because I’ve made this pasta a billion times. It’s super easy and quick to create, super filling, healthy and pleases even the fussiest of friends.

I know a lot of recipes say “easy and quick” when in reality they’re far from it but I’m dead set not joking, I’ve made this with one dodgy pan on a camping trip and no one got salmonella posing (great success!)  

What you’ll need:
Starting off, you need to find yourself a really good pesto stir through. However, be warned, always read the ingredients on the bottle, I can not stress this enough. Ingredient reading isn’t only for those who have food allergies and are health freaks but should be done by everyone. A lot of ‘stir through’ pasta mixes have hugely high sugar and salt contents (hence why I stay away from pre-packaged tomato pasta sauce, aka the secret to getting surprise diabetes) and pesto is no exception to this. It’s also extremely high in hidden dairy, with cheaper brands using cowes milk cheese instead of goat milk solids.
However don’t freak out and cry into your plain pasta spirals just yet, making your own pesto is easy and god damned delicious. In a mort and pestle (or food processor for your fancy folk) crush up about 3 cups of loosely chopped basil, a hand full of loosely chopped parsley and a hand full of crushed cashews. Add a pinch of salt and pepper and then mash together into a paste. It doesn’t have to be smooth, just enough that the ingredients have blended. Voila! Home made lactose free pesto! (warning: fresh for only that dish, don’t jar it and stick it in the fridge for 5 months, you’ll regret it.)

ANYWAY…
Ingredients: (serves about 4 - 6 people)
Fresh pesto stir through.
500g of salt reduced rice pasta.
5 cloves of crushed garlic.
1 teaspoon of chilli flakes.
3 or 4 fresh roma tomatoes, diced.
As much spinach as you want.
Sliced mushrooms, once again as much as you like.
Lemon wedges.
Half a block of reduced fat feta, crushed. (I find as a lactose intolerant, small amounts of feta mixed in with large amounts of other ingredients don’t effect my stomach whereas eating feta on it’s own would.)
*A dash of red wine if you have some around. 

Boil in a large pot, 3/4 of the pot of water. Once brought to the boil, add the pasta and then cook for about 11-15 minutes depending on quality and shape of pasta. Drain and put to the side.

In the same (now empty) pot, cook the garlic and chilli together until lightly caramelised, add the mushrooms, - *the dash of red wine if you have some - and squeeze half of the lemon wedges. Once the Mushrooms have browned, add the tomatoes and pesto sauce then let simmer for about 2 minutes stirring lightly.

Add the pasta to the pot along with the spinach and stir through until completely mixed. After the spinach has wilted, stir through the feta, then serve with a final squeeze of lemon. 

Preparation time should take about 10 minuets with cooking about the same.

Notes:
For a boost of protein I would recommend adding diced chicken to the mix at the mushroom stage.
This is a fun and easy dish to make with friends or at someone else’s house.
I wouldn’t recommend this dish everyday of the week, as pasta, even rice pasta is high in carbohydrates and salt. But it’s great for dinner and then leftovers lunch the next day.


Enjoy! And check out blakekitchen.tumblr.com for more recipes! 

(Source: blakekitchen)

syllerina asked:

Love this blog

Thank you! I’ve been working on new recipes all night! My fridge is now so full I’ve had to have an impromptu “come over and eat all my food” party. :)

f33lthef3ar asked:

Your recipes are fantastic and they all look delicious. Thanks so much for sharing!

Thank you so much!! I really appreciate the feedback and love that people are trying them out and enjoying them! :) 

ORGANIC LAMB AND BRIE BURGER + LACTOSE FREE AVOCADO DIP.

We all know burgers are delicious, fact. However they’re not always the healthiest choice unless you want to pay top dollar and even then you can’t really be sure.
Solution: home made = tastes amazing, cost effective and pleases everyone.

Now if you’re lucky like me and grew up on a farm, you’re probably tight with some farmers and therefore get your meat direct, free of preservatives, added fat and fresh. Otherwise it never hurts to find a great butcher (even better, a fancy organic butcher) and become besties foreverz lol with them. “But how Teagan??” Engage in a conversation, butchers LOVE a good gossip session… This way you’re guaranteed a better product, a bit more for your precious dollar and a reduced fat intake. Winning!!

Organic Lamb patty (gluten free): Makes 4 massive patties or 20+ little meat balls.
500g of organic lamb mince (if they don’t have any, they’ll generally mince some up)
x 1 table spoon of crushed garlic
x 1 table spoonish of chopped parsley
x 1 teaspoonish of dried chilli flakes
x 1 and a bit cup of wheat free oatmeal (fine consistency)
x 1 egg (only buy free range or you’re a bad person…thats right I said it)
*if making meatballs, add in a bit of paprika and rosemary. Your taste buds will orgasm.

Other ingredients you’ll need:
x 4 toasted gluten free bread rolls (or wholemeal)
x 2+ avocados (can you really have too many??)
x 1 small can of sliced organic beetroot (look for no added sugars or salts in ingredients) 
1/4+ brie cheese (cutting straight from the fridge is easier then let settle to room temp) 
1/2 a head of oak leaf (“butter”) lettuce.
x 1 cucumber, diced into small pieces. 
x 2/3 cup of dairy free vegan, low fat sour cream
x 1 or 2 ripe limes, depending on how enthusiastic you are about the taste of limes.

In a large strong bowl, add all the ingredients for the lamb patty and mix together until thick enough to roll into balls and have it set like a dough. If still not holding, add a little more oatmeal. Roll into as many servings as you need and place on a plate or chopping board so that they’re not touching each other and put aside to let them set. Cook when you’re ready to.

Then take one of the avocados and slice into loose pieces, place into a mixing bowl, add the diced cucumber, sour cream, juice from the lime and a crack of pepper. Using a beater (or old fashioned regular fork if you’re fancy like me) mash together until almost mixed. Dip done! 

To serve:
I stacked my burgers like this, but this isn’t a dictatorship so stack however you want…
Bun, avocado, lettuce, brie, lamb, beetroot, bun.
The brie melts better directly under the warm patty. 
Serve the sip on the side with some sweet potato (yams) fries (roast in the over, avoid frying and your ass will thank you). EAT!

Vegetarian/vegan alternatives:
Patty: replace lamb with falafel mix/tuna/corn. Switch egg to vegan egg substitute mix (usually found in the cake mix section of the supermarket).
Brie cheese: To complement the other ingredients, try mashed up chickpeas. 

(Source: blakekitchen)

Cooking my pistachio and avocado chicken for friends. 

DINNER PARTY:

This time I hosted for 6 people, including 2 vegetarians, 2 gluten intolerants and 2 lactose intolerants. So I went for an Asian theme, which I mostly prepared the day before.
I’d definitely recommend preparing the day before because it took me about 5 hours to make everything from scratch, while cooking only took about an hour.

Served:
Vegetarian rice paper rolls
chicken and vermicelli noodle rice paper roll
Fried spicy pork dumplings
Steamed mushroom and spinach dumplings
Chinese broccoli in oyster and garlic sauce
Red bean and pumpkin coconut cakes
Dumpling sauce
Chilli sauce

I’ll put the recipes up soon. 

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