Preface Born and raised in Sao Paulo, Brazil, nutritionist and chef Ronaldo Fulieri’s first book, Ronaldo’s Kitchen the super power of nutrition brings not only delicious and simple recipes to your dining room table but well informed nutritional information that will help you to enjoy good food and weight loss at the same time. Having experienced his own weight challenges Ronaldo speaks a familiar language when it comes to understanding the need for a well balanced diet. Passionate, unpretentious and charismatic, you will feel as though Ronaldo is at your side on each page. Each recipe is a fusion of both traditional Brazilian flavours combined with the tastes of multicultural Australia, which have inspired Ronaldo at home on the Gold Coast. With Ronaldo in your kitchen, you’ll fall in love with making good food and understanding the benefits of a nutritiously packed diet and what it can do for you and your health. This is a book that will speak to everyone and is as packed with delicious food as it is with nutritional wisdom. So go ahead, turn the page and start living a nutritiously rich life today. For Mum, Dad and Katrina … thank you I cherish your love and support and for being the best family that I could have in the world! Special thanks to Jo, Heidi and Erin for believing in me and working on the project, without you this wonderful book would not have been possible. Thanks to Alex, Crissi, Chef Cris Feldens, Zin and Rosco, Rose, Laura and all my friends in Brazil and Australia for their support, motivation and for inspiring me to achieve this goal. Thank you very much! Obrigado!
Introduction Nutrition and cooking have been my passion and career of choice for many years now. I love mixing the science of nutrition to create healthy solutions for people’s lives. I myself have had weight and health challenges, and I now know that to be able to achieve good health you must understand food and what it does to your body. In Brazil food is the backbone of our culture and my first great teacher was my mother. At seven she showed me my first steps and by nine I did family dishes a few nights a week for my parents. For a kid I was quite talented at cooking with everyone believing I would become a young chef. Even though my mum taught me a lot in the kitchen, she worked in a shopping centre and most days we ended up eating fast food and take away. By the age of ten, due to ‘shopping centre lifestyle’ I became overweight. I still remember during a medical check-up being told I was borderline obese based on my age and height. I had to stop eating so much and do more exercise, but to me that sounded terrible. I knew it was serious news and I had to do something about it, but I wasn’t ready to give up on my food. Being from Brazil, food, like the culture, is vibrant and varied. In the Sao Paulo estate, where I spent most of my childhood, traditional Brazilian cooking is still very much a part of the lifestyle. Most families cook daily and food must be abundant and diverse. Because of colonization in 1500 and then migration during both World Wars, Brazil has been influenced culturally by Portuguese, African, Italian, Lebanese, Spanish, German and Japanese cultures. The country is predominantly agricultural and tropical weather is ideal for growing good quality fresh food. Within months of re-educating myself about food and with family support I dropped a considerable amount of weight and I was beginning to understand the role of food and what it was doing to my body. I cut out sugar, lollies, fizzy drinks and fried foods from my diet and substituted them for more fruits and vegetables. Instead of two bags of lollies a day I was having 2–4 fruits and natural juices. No doubt this was a big factor in my weight loss but even doing just that I couldn’t really comprehend why my body was losing fat.
I became very interested in the subject of healthy cooking and fitness by the age of thirteen. After joining the local gym I started hanging around trainers and body builders. My uncle gave me my first book on nutrition around the same age. I did diets and tried to follow everything that I learned. By the age of fourteen I was no longer overweight and my health and fitness was considerably better. My interest in nutrition was taken to the next level by the age of fifteen and sixteen when I started to invest more time and effort on proper training and quality information. I was a curious boy and I remember spending hours researching and asking questions to my professional body builder friends about nutrition and physiology. They taught me many tricks of the trade and like any good apprentice I recorded them all so I could use them later myself. Nutrition was starting to become more popular around the time I started university to study Nutrition and Dietetics. I was seventeen by then and all my attention turned into nutritional study. I was very committed to the subject and I started to apply many principles of the science myself and test them to achieve greater health and fitness results. During four whole years of university I dedicated my time to bodybuilding. I tried the craziest of diets, supplements and training techniques. I knew I had to go through them to understand food, and what it did to my body so I could then help others with similar challenges. Today, I am still passionate about nutrition, and healthy cooking excites me, just as it did when I got my first book at age thirteen. I hope to pass on my knowledge to you and inspire you by using my experience to make your weight loss and health journey easy. Healthy cooking is fun, exciting and interesting and I guarantee you will be surprised.
What’s in your food? Toxic Bodies In the last few years working as a nutritionist and personal trainer I have watched closely what is happening with popular eating tendencies and the results that it is causing to our general population. It is clear now that millions of people around the world are suffering similar health challenges like obesity, diabetes, cancer, cardiovascular disease, Alzheimer’s, Arthritis and many other degenerative diseases because of lifestyle choices. In less than one hundred years our basic diet has changed dramatically. We have gone from natural, fresh, organic, wholesome and unrefined food to packaged, processed, artificial replacements. Our food is now genetically modified, treated with toxic pesticides, herbicides, preservatives, colourings and many other chemicals. The industrialized way of living has given us more food but less nutrition. Most meals today are being made in factories, not in kitchens. As a health and fitness professional I have seen many cases of disorders and diseases caused by diet. Most of my challenging clients have been the ones who had the poorest eating choices and didn’t have any idea about nutrition. The lack of information available about food is most often the main cause of the problem. After starting a healthy eating plan combined with exercise most of my clients returned to their healthy weight and a better quality of life.
Food can have great preventive effects and can even heal us given the right conditions. However, in today’s world we have access to many types of foods and not all of them work in our favour to make us healthy. Some food contains ‘danger’ ingredients that are not even recognized as food inside our body, which may well be the cause of some diseases. For many years we have become accustomed to consuming food with many additional ingredients of which we are unaware of the side effects. There are hundreds of chemicals mixed daily with your food and many of them can cause more harm than good. In fact, the most popular food additives are the most well known to present side effects if consumed in excess. I remember years ago using ‘light’ and ‘diet’ products to lose weight. Almost eighty percent of my whole shopping list had artificial chemicals in it. My no carbohydrate, protein shake, no sugar chewing gum, diet jelly, diet soft drink, light meals and no sugar products were all allowed. The only thing limited in my diet at that time was sugar and fat, everything else was free. I really didn’t care much about artificial sweeteners, fake colours and aromas or their side effects. All I wanted was to get lean and the fact that artificial sweeteners were zero calories was very attractive to me and that is why I decided to use them. Today, after researching and having seen enough evidence in my profession I have come to realize that there are serious side effects from long term use of artificial substances. To me eating these foods is definitely not worth the risk. The most toxic food chemicals, when consumed in excess, are linked to diseases such as cancer, diabetes, Alzheimer’s and many others. In this chapter we are going to get a reality check on food and what some of the risks are to our health.
Healthy reality check
Have a look at today’s society for a minute. How many millions of people die annually from varying cancers, heart attacks and other degenerative diseases? Millions, right? How many of those people try some sort of drug treatment to fix the problem before trying a preventive therapy first? As a health professional I have seen all sorts of people and health challenges over the years that are testament to great achievements. Every day I come across people who have survived deadly diseases and had great results with conventional treatments and people who decided to follow a natural type of therapy. One thing I realized that both types of patients had in common was their quality of health and lifestyles. What remained true for both was that the most successful patients were the ones who kept a good nutritionally balanced diet. The idea of a pill as a quick fix to a health problem is most of time the greatest contributor to poor nutritional health. The excess of medication combined with poor exercise and nutrition can be a deadly combination. It only makes our bodies more toxic and takes us further from curing the disease. I have seen friends, family and clients dependent on medication to fix health problems and that is just not good enough for me. I still believe that we can be our own doctor and use natural therapies to prevent and overcome health challenges. Drug therapy is not the solution to our problems. If it was, we would see fewer cases of fatal diseases. Medications sometimes can worsen a person’s capacity to heal if he or she is already debilitated. I have seen many patients that are malnourished and under drug therapy become more ill than when they started their treatment. We have to remember that medication is a drug and all drugs have side effects.
Why are we the unhealthiest nation in the world? The fast paced lifestyles most of us live today make processed fast food attractive to our busy schedules. It is quick, cheap, tasty and easy to find everywhere. There is also no question that it is a success when it comes to business and profit margins. It is one of the most powerful industries in the developed world and has billions of dollars invested in many countries. Today you can buy a ‘meal deal’ for $4.95 in most fast food shops and they often come with extras like a drink and dessert. It is very affordable and quick, right? Of course this is attractive to many people. However saving money on food can sometimes be more expensive for health years later. Fast food doesn’t necessarily mean nutritional food. We have to start weighing the pros and cons of these types of meals. So common these days are pizzas, burgers, sushi, fried chicken and other fast food options that we start to consider them as nutritional or complete meals. A lot of people think it is ok to eat these foods regularly without any consequences to their health as they feel good and taste good. Highly processed foods like the ones mentioned are poor in nutrients but very high in energy. This is where the challenge starts! Nowadays we have
food that is extremely fattening due to excess fat, sugar and refined carbohydrate, but poor in nutrition and therapeutic benefits. The result is too many malnourished people. We now have people with vitamin and mineral deficiencies because of excess processed foods and a lack of fresh and natural alternatives. The most worrying thing is that we have millions of people who are both overweight and malnourished. Having enough fat in the body you may assume the person is well fed and that there is no problem with deficiency, right? Not really! With processed and refined food this is totally possible. The difference between refined foods compared to others is the density of energy in the product. They are normally rich in MACRO (big) nutrients such as carbohydrates, fat and proteins and very low in natural fibre and MICRO (small) nutrients like vitamins and minerals. The balance between MICRO and MACRO is extremely important for long, term health, and this is where refined food is lacking. MACRONUTRIENTS are designed to provide us with energy and building blocks to construct and maintain our bodies. Without macronutrients it is not possible to sustain a healthy body. Most refined products in today’s supermarkets have an ingredient that is high in macronutrients such as sugar, white flour, corn, processed meat, dairy and other dense types of ingredients. Just have a look on the packaging of your products. They are generally low in cost and generate big profits for many food companies. Refined and processed products are better for many companies because of their longer shelf life and considerably cheaper pricing compared with natural fresh produce. They are however not necessarily better for you, the consumer. MICRONUTRIENTS on the other hand are designed to nourish and feed the body cells with vitamins and minerals essential for a healthy body function. Micronutrients are contained in fruits, vegetables, seeds, nuts, super foods and all natural wholesome foods. They are responsible for delivering essential nutrients to our little cells so they can stay healthy and responsible for hundreds of processes in our body including disease prevention and cure, fat loss, brain development and function, muscle strength, and bone density. It is easy to see why we are becoming one of the unhealthiest nations in the world. We have come to make poor choices about food and consequently lack essential nutrients in the body. By choosing to eat refined fast foods as part of a regular diet we choose to have a poor and macronutrient deficient lifestyle. Choosing good quality food may cost a little more now, but the benefits long term will help you live a longer healthier life.
Danger substances
Today we have thousands of products that are designed by food laboratories to provide an exact taste, texture and experience to the consumer. Many of those manufactured products contain substances that have been directly linked to poor health conditions and can be dangerous if consumed in excess inappropriately. Below is a list of common ingredients used in our daily diets and their possible side affects.
Artificial sweeteners
Every day thousands of products are manufactured to specifically target markets such as weight loss, diabetes and athletic people and many of them contain artificial sweeteners. They are in most products labelled ‘diet’ and ‘light’ on the shelves of the local supermarket and vary from soft drinks and candy bars to protein shakes and low carbohydrate desserts. The use of artificial chemicals has its own cost on health and in the last few years there has been a rapid increase in the intake of them. I myself used these products for many years and now I understand why I was having so much trouble with fat loss and digestion. To help you understand artificial sweeteners and what the potential damages are I have listed the main ones used by the food industry and the side effects of them.
Aspartame
The most used and consumed artificial sweetener in the world is composed mainly of aspartic acid, phenylalanine and methanol. Aspartic acid is an excitatory amino acid (excitotoxin) and a substance that over stimulates nerve cells until its death and may cause permanent damage in the nerve system. High doses of this artificial sweetener have been linked to brain tumours and other neurological abnormalities such as Alzheimer’s and Parkinson’s disease. Methanol is a substance found in artificial sweeteners. When metabolized methanol is converted into formaldehyde, a highly toxic substance associated with neurological damage, eye damage and possibly blindness.
Other possible side effects associated with this substance are: confusion, depression, fatigue, headaches, migraines, abnormal pain, shortness of breath, and chest pain, diarrhea, sugar cravings, dizziness. Which products may contain Aspartame? Light and diet food and drinks. Protein shakes and low carbohydrate protein bars. Sugar free gum and candy bars. Sugar free, sweetened yogurts, and thousands of other products.
Sucralose
Contains zero calories and is a non-nutritional sweetener. It is a chlorinated sugar compound and is a very popular ingredient in thousands of foods. Food companies prefer sucralose due to its taste, potency (600 times sweeter than sugar) and stability. On food labels sometimes it is listed as E number (addictive number) and added to other similar low calorie sweeteners. According to some studies, excess intake of sucralose can form a mutagenic agent that is carcinogenic. Other possible side effects associated with this substance are: headaches, heart palpitations, shortness of breath, joint pain, dizziness, bloating, abdominal pain, gas, nausea, blurry vision, anxiety, diarrhea,
Which products contain sucralose? Light and diet food and drinks. Protein shakes and protein bars. Sugarless gum and candy bars.
Refined white flour
The most popular carbohydrate after rice, wheat is the champion of consumers. For centuries it has been used for cooking and due to its low cost production and versatility, refined flour is used in thousands of products across the globe. A high intake of wheat products is normally associated with allergies, excessive weight and other health problems due to the poor nutritional value of the product. The process of refining flour involves chemicals and high temperatures that destroy the fibre, vitamins and minerals present in wheat germ. As a consequence we have a product that is dense in calories (carbohydrates) and has very little nutritional value. Refined wheat is also dense in energy but very low in fibre. The regular intake of products with any refined ingredient can lead to major constipation and gastrointestinal complications. The lack of fibre combined with the high starch nature of the product creates a very challenging type of food for our body to digest. Sometimes too much consumption of wheat products can induce gas formation and even painful bloating due to undigested starch and proteins found in refined wheat products. Excess of wheat will only lead to high blood sugar levels, as the nature of the product is purely starch. Since grain is composed almost entirely of glucose, it has a higher GI than fruits and vegetables and a diet based on those products will only increase insulin and consequently cause weight gain. I now recommend to almost all my clients a diet and period of time without wheat products. Just by reducing and cutting out any wheat products in the kitchen can make a huge difference to our general health. Nowadays I see many of my clients who have tried the wheat free periods talk of their amazing transformation. People who are sensitive to gluten or wheat can feel positive effects straight away by cutting out wheat products in their diet. Most of them lose fat faster and find it much easier to control their cravings and appetite on a wheat free diet. Other possible side effects associated with this substance are: constipation, bloating, gas, diarrhoea, lethargy and fatigue, mood swings, blood sugar imbalances.
Processed meat products Consumed by many thousands of people every day in most developed countries, processed meats are popular and can be very tasty. However, many of them contain chemicals and saturated fats that are definitely not healthy for us. To preserve the quality of the meat and kill microorganisms that can possibly harm us, food companies add food additives like preservatives to keep it safe. Sodium nitrates and nitrites are normally the most popular ingredients. Studies show that in excess or even regular doses those chemicals like nitrates may cause cancer by forming cancer-causing substances called nitrosamines or N-nitroso compounds. Possible side effects associated with this substance are: cancer of the bladder, esophagus, stomach, brain and oral cavity, leukemia, especially during childhood,
neurological diseases such as Alzheimer’s and Parkinson’s disease, allergies. Another negative factor is that processed meat is also high in sodium and saturated animal fat. Both sodium and saturated fats are associated with cardiovascular disorders and other unhealthy side effects. Saturated fats are inflammatory compared to other good fats and in excess can lead to complications like constant high blood pressure, heart attacks and strokes. The main reason for this is animal products, especially processed ones, which can increase triglycerides, LDL cholesterol (the bad one) and lower HDL (the good one). Which products contain high sodium, saturated fats and nitrosamines? Cold meat cuts such as salami. Devon. Mortadella. Pastrami. Sausages. Bacon. Ham. Turkey.
Trans fat This is the name given to liquid vegetable oil with trans-isomers, fatty acids that transform into solid unsaturated fat. The process is complex and involves hydrogenation and catalyst agents plus high pressure and temperature. Discovered in 1902 by a German scientist named Wilhelm Normann, trans fat was first designed to stay solid at room temperature and extend the shelf life of food products, which made it a lot easier for food manufacturers. In the beginning there were many advocates of trans fat as a healthier option. However, during the 1980 scientists started to show evidence that this type of fat could be the cause of an increase in coronary disease. Today trans fat is found in many items in the supermarket and processed fast foods. Other possible side effects associated with this substance are: high LDL cholesterol (the bad one), and low HDL (the good one),
heart disease, cancer. Which products may contain trans fat? Pastries. Cookies. Ice cream. Crackers. Doughnuts. Cakes. Pies. Salad dressings. Almost all ready-to-go meals and fast food.
Saturated fat Saturated fat is natural in fruits and vegetables but is mainly concentrated in animal products. In moderation it can have a preventive effect and support the immune system and protect the liver against toxins and hormone production. Thus it is necessary for greater fat loss, however when consumed in excess, saturated fats can increase the risk of cardiovascular disease and cancer. Other possible side effects associated with this substance are: high LDL cholesterol (the bad one), high blood pressure,
arteriosclerosis, prostate cancer, stroke, heart attack, hormonal imbalances. Which products contain saturated fat? Animal products. Dairy food such as butter, cream, cheese. Processed food. Fried Foods.
Polyunsaturated fats
Liquid at room temperature and even when refrigerated, polyunsaturated fats oxidize much faster than monounsaturated fats and that is why it can become rancid very quickly (remember why they invented trans fat). Polyunsaturated fats are divided into two groups – essential fats (omega 6 and omega 3) and are recommended in controlled doses. However, if omega 6 is consumed in large amounts without omega 3 it can be very dangerous as it also oxidize inside the arteries due to free radical damage in our body. Oxide cholesterol is much more likely to form plaque in the artery and promote inflammation, which increases the risk of chronic degenerative diseases like cardiovascular, Arthritis, cancer and Alzheimer’s. Today’s world is full of clever advertising with food companies selling products that have no real nutritional benefits. Vegetable oils, vegetable spreads and excess of omega 6 in the diet will only bring more harm than help to our body. Omega 6 needs to be balanced with omega 3 otherwise the free radical damage will speed up oxidation of the fatty acid and cause inflammation of the coronary system. Which products contain unhealthy polyunsaturated fats?
Most vegetable oils and spreads such as margarine. Most cakes and pastries. Mayonnaise sauces and dressings. Fried foods and high fat foods like potato chips, corn tacos, fried chicken, fast food meals. Products that are labelled as ‘saturated fat free’ or ‘no cholesterol’ are not always the healthiest option. It does not mean it is safe for your health just because there is no saturated fat. It can contain excess vegetable oils that are also as bad as animal fat. The quality and quantity of the fat is the most important factor.
Sugar One of the biggest enemies of public health is also another champion of consumers. Millions of people around the world every day eat something that contains sugar. The annual intake per person went from 1–2 kilogrammes in the 1950s to 20–50 kilogrammes in today’s world; 10–50 times more sugar in the last fifty years. Can you believe it? Around fifty years ago an average person would have 10–20 grammes of sugar per day, if that much. Today one can of soft drink contains 45 grammes of sugar. Imagine all the other products that contain sugar like chocolate, ice cream, biscuits, cakes, lollies, and pastries. The facts are there and we all know that sugar is a danger to our health! The effects of excess refined carbohydrates like sugar in the diet is contributing to weight gain, obesity and many other degenerative diseases. The high energy (calories) and low nutrients of any refined carbohydrate makes it a dangerous and deadly ingredient in the diet if consumed in excess. Sugar raises the blood sugar levels (glucose) and in turn this demands more from our body to produce hormones like insulin to help regulate the levels of sugar.
If consumed in excess sugar can contribute to: fatigue, chronic fatigue, excess fat around the waist (Insulin resistance), low blood sugar (hypoglycemia), obesity, diabetes, hyperactivity, insomnia, mood swings, tooth decay, anxiety, depression.
How to get healthy again! My first question to you all is did you have a look in the last chapter about all those artificial chemicals used in food nowadays? Do you consume any of them? If you do, then don’t panic, most of us ingest them everyday and sometimes it is hard to realistically live in a world without processed or artificial food. Therefore, I want to ask you to reflect on it and maybe substitute some of those artificial substances for natural alternatives. See Key ingredients on page 26 for help with this.
Think nutrifood! The way I like to think about food nowadays is not the same as when I started my first weight loss programme years ago. In the past I used to base my eating mainly on high carbohydrates, high protein and the low fat content of foods, the classic ‘low fat diet’. I had ‘fat phobia’ and was always using diet and light products thinking that I was doing good to my body. Now, I think about nutritive foods or like I like to say: nutrifoods! Today I like to seek nutrients in foods and not necessarily calories. Nutrients and calories are totally different things and it is imperative that you understand the difference between both to achieve great results. Calories are units of energy and they act like fuel in our body. Most foods will give you energy (calories), but not all of them will provide good quality nutrients. Some foods are sometimes so low in nutrients that nutritionists consider them empty calories because they contain no nutrients. Wholesome foods are normally packed with nutrients and they can provide everything you will need to stay in good shape and health. Each nutrient has a specific function within our body and is utilized in more than one metabolic activity. That is why if one nutrient is deficient one or more areas of your body can be affected multiple times. To stay in top healthy condition you must consume foods that deliver nutrients daily. If you take into consideration that an average person will consume around fifty tons or more of food during a lifetime, the type of food you consume over that time can make a difference. Imagine consuming fifty tons of poor quality food, empty calories without nutrients. Do you think you will get close to your best shape and performance? I don’t think so! I told you that I lost many kilogrammes when I was younger and tried many crazy diets. In fact I tried almost all the popular weight loss programmes out there and none of them worked in the long term. Most of the time the results were positive regarding my body fat content, especially the radical regime diets, but after a while I always had to stop the programme because either it wasn’t realistic or I was getting sick or started to suffer from some sort of side effect. I remember one time I was so deprived of carbohydrates and calories that I could barely perform physically and mentally because I was simply running out of energy. Even my marks at university were affected because I
couldn’t think properly and that wasn’t good enough for me. I knew I could do something about it and come up with a way that I could lose fat and not make myself feel terrible. For the last thirteen years of my young life I have been studying, creating, applying and developing ways to make weight loss easier and simpler for me, and for others to understand food and the science of nutrition. My own personal results have provided me with enough experience and knowledge to come up with solutions to lose fat without compromising health. Now I want to show you how simple it is to lead a nutritionally rich and healthy lifestyle.
Easy ways to boost your fat loss I made poor decisions in the past that almost cost me my life and now I can see clearly what my mistakes were. I tried many diets and for many years I made mistakes and had to learn from them. I see now that I was eating the wrong foods, especially carbohydrate dense foods during all my fat loss programmes. I was trying to lose fat by giving my body more energy foods and refined carbohydrates that were slowing down my results. My passion for carbohydrate food, like bread, oats, pasta, rice, potatoes, bananas and other fruits were making me progress slowly. I was literally ‘swimming against the tide’. As a result I did a lot of research on the field of carbohydrates and its effects on your body so I could start to understand why I was having these challenges. I went through various books and web articles to get as much information as I could to master it. I figured out that I was consuming the wrong type of carbohydrates first thing in the morning and my blood sugar was high most of the day, which made my body crave even more of it. As a result I was constantly feeding myself throughout the day with the wrong carbohydrates, My level of insulin was high which meant that if I missed a carbohydrate in a meal for longer than 5–6 hours my sugar levels would drop, making my brain seek and crave more carbohydrate foods. Now, let me explain why this happened. Our digestion of carbohydrates starts in the mouth with enzymes present in the saliva chewed with the food and make it smaller and easier for our stomach to digest. Once in our stomach more enzymes are released to help finish the digestion. The speed at which this takes place depends on a lot of factors, but once the particles are smaller they can then go to the next organ, the intestine to be absorbed. In the intestine, small particles of carbohydrates (or sugar) start to get into the blood stream and are delivered to various organs and muscles. The delivery process is made possible by one very important hormone called insulin, and it is up to this hormone to tell your brain when to stop eating. As soon as insulin hits the blood stream, a special receptor in our brain called the hypothalamus detects the presence of the hormone to control our appetite. The sense of being full only works for as long as there is excess insulin is circulating in the blood. Insulin levels tend to drop after 1–2 hours after consuming carbohydrates. In order to maintain the feeling of fullness for longer than 1–2 hours, insulin then triggers the release of another appetite suppressant hormone called leptin (produced by fat cells). The main function of this hormone is to control longterm appetite by telling the hypothalamus that we are still full. Leptin is produced by fat cells therefore fatter people produce leptin. Theoretically, leptin should regulate the appetite by the excess fat in the body, which should moderate food intake and consequently reduce body weight. But what happens is that after a certain period of time (this varies from person to person) if the levels of insulin are high to maintain normal sugar levels, our body starts to become resistant and doesn’t properly use the full capacity of the hormone. It means then that, instead of ‘X’ quantity of insulin to regulate ‘Y’ sugar levels, the insulin needs to be ‘2X’ for the same ‘Y’ amount. Now, that is what was causing my weight loss challenge. My food intake at the time consisted of mainly processed foods, low in fibre and dense in carbohydrates, which made digestion and absorption of sugar too fast. Also as I was consuming a considerable quantity daily, my body became used to utilizing carbohydrates as the main energy supply and consequently became more resistant over time. One of the ways I found to stop that craving was by including more fibre in my diet and reducing refined and processed carbohydrates foods. I knew that fibre had the power to slow down digestion and absorption by making it harder for enzymes in the stomach to get access to particles of carbohydrates. So, after a few days of trying, finally my body was starting to seek and crave less dense carbohydrate foods and I felt much more
energetic and happier. My insulin levels were starting to come down and I was even losing body fat because of a normal sugar level. If you are having challenges and if your carbohydrate consumption and cravings don’t stop, don’t panic. There are several ways to improve the situation. I just gave you one tip and another way is to pay attention to what types of carbohydrates you are consuming and seek the ones that are less processed and refined. Try to increase fibre consumption and do more exercise to help control your sugar level.
Quick tip about exercise
Recently I was researching about fat loss and stubborn types of fat and I found out something very interesting about excessive exercise with a controlled diet. It is very true that a majority of people can become a little bit ‘obsessed’ with losing fat and end up exercising too much while dieting, this results in not losing fat because it slows down fat burning. Years ago I made the mistake of becoming obsessed with training to try and lose that last bit of fat. My life was pretty much focused around my training routine, food and supplementation. I trained 360 days of a year (only five days off) to achieve my goal and as a result my body didn’t respond and I stopped losing weight. I didn’t realise that my energy intake was low enough to make my recovery between training slower than normal. Instead of resting and eating more to enable my recovery and increase my metabolic rate to lose fat effectively, I was doing the opposite and pushing myself to the limit! What happens to the majority of people while dieting is very similar. They cut out foods that are important for health then end up compromising their weight loss results by exercising intensively without full recovery. We must understand that to maximize fat burning it is crucial to have good nutrition and plenty of rest. Yes, that’s right: rest! If you push too much for long periods without eating and or resting enough, your capacity to burn fat, especially the last bit over the stomach area (known to some as the “six pack”), will be compromised because of a slow recovery. Furthermore, the consequences of overtraining while dieting in the long term can lead to chronic fatigue, poor concentration, body aches for long periods of time, poor immune system, insomnia, mood swings, injuries, low libido and sex drive, physical and mental stress consequently increasing cortisol production, muscle degeneration and much more. To be able to achieve optimum weight loss, first of all your body must be healthy. It is essential to give enough energy and nutrients to our muscles and organs to be able to perform one hundred percent and break down fat cells adequately. A simple analogy of that is; imagine a very powerful sports car with the engine running at only fifty percent of its capacity because of lack of fuel, oils and other additives to perform at one hundred percent. Anyone without a good eating and exercise plan can increase chances of slowing down their performance and or overtraining due to lack of energy, oils and nutrients. Pay more attention to what you eat and you will see greater results. Make sure that most of your foods are nutrient dense (not necessarily energy dense), contain fibre and antioxidants while trying to lose body fat. As I said before why choose to perform at fifty percent of your capacity if we can do one hundred percent by consuming the right source of energy and exercising correctly? It is much better in the long term, wouldn’t you agree? So, be healthy first and then start to think about losing weight.
Healthy cooking To be able to achieve great shape and optimum health you will have to start adopting the idea of NUTRIFOOD! It means food with more nutrients and less calories. The next step on your new fat loss journey is to start cooking your own meals. Cooking can be complicated depending on the recipe and can take up to a few hours to get ready sometimes. Healthy food is simple and doesn’t necessarily have to be cooked all the time. The majority of the recipes in this book are very easy and simple to do. When I first created the recipes for this book I was working as a personal trainer, teaching nutrition and studying at the same time and I didn’t have much time to cook for myself. I was on the go most of the time and cooking wasn’t my top priority. But I knew how important my food was and I committed myself to cooking one recipe a day in less than thirty minutes and used mainly seasonal produce. By doing that I knew I was investing my time wisely, getting healthy and at the same time doing something that I like. If you are not experienced in the kitchen yet this is totally fine. My recipes are very easy and quick to make and selected to maximize the nutrient retention of each ingredient.
Advice Key ingredients A healthy kitchen must have healthy food. To obtain great shape and optimum health it is important to focus on ingredients that favour and facilitate the process of healing and strength in the body. In this chapter we will see why some foods are considered key ingredients to have on your weekly shopping list if you want to achieve great benefits.
Avocado – The oily fruit
Source of monounsaturated fat, vitamin E and potassium. Benefits
Helps maintain healthy skin and prevents aging. Good energy source for infants, kids, and elderly people with special needs. Prevents fluid retention.
Chilli peppers – The hot healer
Source of nutrients and Capsaicin (plant chemical that gives hot pepper its sting), chillies have been used as natural remedies for coughs, sinusitis, bronchitis and many other ailments. Benefits Stimulates blood flow and secretion of fluids, eyes and nose. Natural decongestant and expectorant, which opens the airways. Excites the nervous system and vital forces to action. Stimulates secretion of protective juices and helps prevent stomach ulcers. Increases fat burning. Anti-aging.
Cruciferous vegetables – The cancer fighters Cabbage, cauliflower, broccoli, kale, turnip, brussel sprouts, radish, watercress. Source of vitamins, minerals and phytochemicals. Benefits Assists liver cleansing and detoxification. Prevents cancer growth. Helps to reduce excess of hormones (estrogen). Reduces fluid retention. Speeds up fat loss. Cooking tip The more you cook them, the more nutrients you will lose. The secret to preserving the vitamins, minerals and enzymes is to eat raw or slightly cooked.
Beans – The super hero pod Consumed in many cultures all around the planet, beans can vary in shape, taste, colour and nutritional content. Most beans (kidney, black, pinto, green and black beans) are a source of vitamins and minerals such as calcium, magnesium, phosphorous and potassium. Benefits Source of soluble and insoluble fibre, anti constipation food. Regulates blood sugar, excellent for diabetes. Source of protein, ideal for vegetarian meals. Anti cancer.
Garlic – The king of healing
Contains chemically active compounds like Allicin, Allin and Sulphur. Used throughout history in many ancient cultures for treating virtually every type of infection and disease. Today dozens of studies prove that garlic has great medicinal benefits and helps boost immunity. Benefits Kills germs, bacteria and intestinal worms (antiseptic, antibacterial, antiemetic and antibiotic). Help protect against cancer. Reduces the risk of stomach and colon cancer. Lowers cholesterol, triglycerides and assists in blood thinning. Prevents heart disease and stroke.
Berries – The anti aging agent
Source of phytochemicals, flavonoids. Powerful antioxidant – anti aging. Benefits Protects the body against free radicals damage. Helps prevent colds and the flu. Low in calories, good ingredients for weight loss programmes.
Ginger – The multi task chemist Famous root used for centuries in many countries for its therapeutic properties. Romans, Greeks and Asians were the first to report medical benefits of ginger and today we have plenty of evidence of its healing powers. Ginger contains vitamin B, C, foliate, magnesium and potassium. Benefits Increases perspiration and rids the body of waste material. Stimulant; excites the nervous system. Helps relieve stomach pains and nausea. Strengthens the body against colds and the flu. Helps alleviate rheumatic aches and pains. Relieves migraine headaches. Reduces clotting in the blood. Anti cancer.
Lime and Lemon – The sour twins Consumed all year around the globe for cooking and natural medicine, lime and lemon are full of nutrients and taste. A source of vitamin C, potassium and other minerals. Benefits Helps reduce heart burn and prevents digestive disorders. Alkaline and ideal for weight loss programmes. Very tasty and used for many sweet and savoury recipes.
Nuts – The mineral power Most nuts are sources of essential fats and minerals such as potassium, magnesium, iron, zinc, selenium and copper and so on. The most recommended for health benefits are particularly almonds, Brazil nuts and walnuts, although they have to be consumed in moderation and preferably organic. Benefits Helps support the immune and digestive system. Assists in fat loss if consumed in moderation. Improves skin condition. Helps to prevent and fight cancer. Helps to reduce and control bad cholesterol. Boosts brain functioning.
Olive oil – The elixir of youth
The favourite oil of many chefs, it is also the number one for most nutritionists. Olive oil has proven to not just be of good taste but incredible nutritional value if used daily. Extra virgin olive oil (cold pressed) is
predominantly monounsaturated fat and contains high antioxidants that help protect against heart disease and reduces bad cholesterol. For maximum benefit it should be consumed at room temperature and without heat. Benefits Anti-inflammatory. Alkaline oil. Low in omega 6 fatty acids (pro-inflammatory). Reduces bad cholesterol. Speeds up fat burning.
Herbs – The green magicians Nobody who cooks and enjoys good food would omit the incredible aroma and flavour of herbs. With numerous therapeutic benefits, herbs have been used for centuries to cure and treat various health challenges. The most popular herbs used for daily cooking are:
Parsley – The multi vitamin leaf The most popular herb in all types of cuisine, parsley can be found in different shape, texture and taste. The nutritional benefits of parsley are powerful. I call it the multi task herb because it supplies many vitamins and minerals essential to hundreds of body functions. Benefits Powerful antioxidant – anti aging – anti cancer. Mild diuretic – alkaline. Relieves urinary tract infections. Eases menstrual discomfort. Mouth freshener, cleanses the palate – especially after eating garlic.
Multivitamin and mineral.
Thyme – The champion of smell Thyme is considered by many chefs to be the favourite herb due to its aromatic and seductive taste. With delicate leaves, thyme makes a good ingredient for any dish. Benefits Eases cough and upper respiratory infections. Anti cancer properties.
Rosemary – The digestion aid Used in many countries for cooking, rosemary not only adds taste to meats, fish and chicken but it has therapeutic properties. Benefits Eases digestion. Stimulates appetite. Anti cancer.
Dill – The mighty but small herb With a delicious flavour and aroma, dill is a delicate herb that makes a very good ingredient in many recipes with fish, lamb, chicken and vegetables. Benefits Antibacterial. Antiviral.
Sage – The silent weapon Not many people use sage in daily cooking although sage is packed with therapeutic properties and awesome flavour. Benefits Antibacterial. Antiviral. Antioxidant. Sedative.
Oregano – The anti cancer soldier
For many centuries oregano has been used to add flavour and aroma to foods. Italians are well known for using it in pizzas, roasts and many other dishes. Benefits Helps block effects of carcinogens in cooked meats. Antioxidant.
Onion – The heart’s best friend Source of vitamins and minerals and other substances including natural silicon, onions are similar to garlic and have many healing properties in your body.
Benefits Promotes better circulation and prevents bad cholesterol. Protects against colds and the flu (antiseptic, antibacterial, antibiotic and antiviral). Natural decongestant and expectorant. Source of fibre, ideal for weight loss programmes.
Super Foods – The future of nutrition In almost every country around the world there are foods that belong to the local culture and have been traditionally consumed for generations. Although most food selected by people is because of taste, availability and value some foods are used primarily for their health benefits. In this section we will learn why some foods are classified as super foods and used around the world to help improve the immune system, healing, energy, vitality and many other benefits.
Aloe Vera – The smooth healer This plant has been used for hundreds of years to help treat skin burns and other skin disorders. Today Aloe Vera is filtered, purified, and drinkable. Benefits Anti-inflammatory. Used internally to help heal digestive system disorders.
Acai Berries – The purple power
Acai has been consumed for hundreds of years by the indigenous people of Brazil. Originally from the Amazon, the purple berry is the size of a pea and is well known amongst the natives for its taste, nutritional value and benefits. Nowadays, Acai berries are very popular and sold all over the world for their anti aging benefits. Benefits Source of vitamin E, iron, calcium, magnesium, phosphorus and potassium. Essential fatty acids (omega 3, 6 and 9). Anti-inflammatory. High in soluble and insoluble fibre. The rich purple pigment of the berries has natural antioxidants called anthocianins that protect the body against free radical damage.
Barley Grass – The green energy Packed with nutrition, barley grass is a great source of chlorophyll, vitamins, minerals and protein. It makes a perfect addition to daily nutrition due to its easy digestion and absorption. Benefits Contain natural enzymes that help improve general digestion. Source of potassium, iron, copper, magnesium, zinc, manganese, calcium, vitamin C and B vitamins. Very alkaline, good to balance acid form food diets. Source of fibre.
Stevia – The sweet leaf
Natural sweetener used by South American indigenous tribes, Stevia is a leaf and is a safe alternative to artificial sweeteners. Consumed in for more than thirty years, Stevia has no sugar and very low calories. Benefits Natural. No sugar. Concentrated and stronger sweetener than sugar. Low calories. Alkaline (leaf).
Cacau – The raw force Cacau is the raw material for cocoa powder and chocolate and it is another fruit that has been consumed by tribes in South America for hundreds of years for its ultimate benefits. It is well known for its high levels of nutrients and flavour. Cacau is recommended for the most active of people looking for extra strength and energy. Benefits Anti aging – high levels of antioxidants (30 times more than red wine, 20 times greater than green tea). Source of magnesium, iron, cooper, chromium, and manganese. Helps release ‘happy’ hormones like serotonin and dopamine. Helps reduce anxiety, cravings and depression.
Chia seeds – The super seeds Consumed for thousands of years by Aztecs, chia today is native to central and South America and Australia. The high level of omega and minerals is the best quality of this seed. Benefits The highest source of omega 3 in plant based foods. Great source of fibre, mild laxative. Source of iron, calcium, magnesium and trace minerals. Low GI and ideal to help reduce blood sugar.
Goji berries – The multi task berry Discovered by Himalayans and consumed for centuries by Asians, Goji is the number one berry in Chinese medicine and used for many health treatments. Benefits High level of antioxidants (10 times more than blueberries). High in vitamin C, B complex and vitamin E. Anti-inflammatory. Boosts energy and immune system. Low GI. Contains essential amino acids.
Maca – The energy booster
This amazing super food is a cruciferous root from the Andes and has been used for thousands of years by the indigenous people as an important source of nutrients in the diet. It grows in extremely high altitudes where oxygen is very minimumal which makes this vegetable store high levels of nutrients like amino acids, essential fats, vitamins and minerals. It is believed that when consumed on a regular basis Maca can help balance hormones and increase libido by acting as a natural aphrodisiac. Benefits Nutrient dense plant. Source of essential fats (EFA). Helps increase stamina.
Helps balance female and male hormones.
Quinoa – The super grain Originally from the Andes region and consumed for more than five thousand years, Quinoa is considered by the native people to be the ‘mother grain’ and highly attributed to health. Quinoa is a gluten free grain that has a high content of good quality carbohydrates, protein, vitamins and minerals. Benefits Gluten free, wheat free. High in fibre, low GI. Quality protein (6 times more than rice). Source of calcium, iron, potassium, phosphorus and magnesium.
Spirulina – The protein plant
Consumed for thousands of years by Aztecs tribes, Asians and Africans, Spirulina is a microscopic blue-green alga that has amazing health benefits. The high nutrient levels of Spirulina are definitely the main reason why it has been used for so many years. With over fifty percent protein and loads of vitamins and minerals, it is one of the super foods that is recognized the world over for its healthy benefits. Benefits High in chlorophyll and natural enzymes. Rich in protein. Low in fats and carbohydrates. Source of vitamins B, C, D, E and K. Source of minerals: calcium, manganese, iron, chromium, phosphorus, molybdenum, iodine, chloride, magnesium, sodium, zinc, potassium, selenium, germanium, copper, boron.
Seasonal produce – the best way to eat healthy and save money An important part of getting started in any healthy food plan is to get organized and shop for fresh fruits and vegetables when they are in season, especially in your area. Although today’s global marketplace allows us to buy foods grown virtually anywhere in the world all year round, these options are not the most sustainable. I believe that the best way to keep healthy is to follow a diet, which is reflective of the seasonal produce. It will not only give a good variety but also fresh and nutritional products. I feel that the seasons dictate what are available to your body at that specific time of the year and you should respect and use it to nourish your body and to strengthen your immune system. Vine ripened produce is also far superior than green and off seasonal produce because of enzyme activity and bioavailability of nutrients. The more natural or organic produce you consume the better. Chemicals and sprays will add volume and colours to fruits and vegetables but it won’t add taste and nutrition to it. As a result your body won’t benefit from toxins like pesticides and herbicides found in all year long fruit and vegetables. I like to support locals and tend to shop in local markets. By buying local you eliminate the environmental damage caused by shipping foods thousands of miles and your food dollar goes directly to the local farmers. I normally save more money buying seasonal produce due to availability in the market. Seasonal produce also provides an exciting opportunity for you to try food and experiment with seasonal recipes. Challenge yourself and try to eat only seasonal produce for a while. You will be surprised by the difference it can make to your health and pocket.
Shopping advice Fresh produce – where and how to find it? Local growers markets
I love the fact that we can get fresh produce weekly in any popular neighbourhood around the cities. In almost every country I have visited, local markets are traditional and many people use them as a resource for their family kitchens. Always try to look up local growers and support the area that you live in. By supporting locals you contribute to the community and reduce buying imported produce. The less fresh produce travels the better it is, with more nutrition, better taste and texture.
Organics markets
I believe that we should all reassess the cost of using organic products for our health and the environment. We may think that we are saving more by buying products with chemicals in them (pesticides, herbicides and others) but we are paying for it years later when health challenges are diagnosed. Sometimes the use of organic produce can be more beneficial to you than the monetary value. I like to think of it as an ‘insurance policy’. The risk of using something with ‘nasty’ chemicals nowadays is high and at least we can try to reduce or avoid that by choosing smart organic products.
Supermarkets
This billion dollar business is today one of the biggest suppliers of food to the masses. Without them it would be quite hard to live in our over populated world today. However in the supermarkets it is easy sometimes to get caught up in the ‘naughty’ products and things we know are not good for our health like chocolates, ice creams, biscuits, processed meats and all the other thousands of products on the shelves. My personal tip for you is to get your shopping list organized before you go to the supermarket. Write down only the things that are essential to your health and that will benefit you. Learn to say no to ‘empty’ nutrient foods and choose super foods and nutritional ingredients. Supermarkets are great because you can find almost everything that you need for your house. Just make sure you select the fresh produce wisely and compare with other local stores if necessary. Remember that competition sometimes brings better standards. Thus, every time you buy something from somewhere you are contributing to the business growth of that company.
Summer fruit (December – January – February) Apples, apricots, bananas, berries, cherries, figs, grapes, kiwifruits, lemons, lychees, mangoes, melons, watermelons, nectarines, passionfruit, peaches, pineapples, plums, pears, pomegranates, rhubarb.
Autumn fruit (March – April – May) Apples, bananas, berries, custard apples, figs, grapes, guava, kiwifruits, lemons, limes, mandarins, mangoes, melons, nectarines, nuts, oranges, papaya, passion fruits, peaches, pears, plums, pomegranates, rhubarb.
Winter fruit (June – July – August)
Apples, custard apples, grapefruit, kiwifruit, lemons, limes, mandarins, melons, nuts, oranges, papaya, pears, pineapples, rhubarb.
Spring fruit (September – October – November)
Apples, bananas, berries, cherries, grapefruits, lemons, mandarins, mangoes, melons, oranges, passion fruits, papaya, pineapples.
Summer vegetables (December – January – February) Asparagus, avocado, beans, capsicum, celery, chilli peppers, chokoe, cucumber, eggplant, leek, lettuce, okra, onions, snow peas, radish, squash, sweet corn, tomato, zucchini, zucchini flowers.
Autumn vegetables (March – April – May) Avocados, beans, beetroot, bok choy, broccoli, brussel sprouts, cabbage, capsicum, carrots, celery, chilli peppers, choy sum, cucumber, daikon, eggplant, leek, fennel, garlic, ginger, lettuce, mushrooms, okra, olives, onions, peas, potato, pumpkin, shallot, silver beet, spinach, squash, sweet corn, sweet potato, tomato, turnip, zucchini.
Winter vegetables (June – July – August) Avocados, beetroot, bok choy, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celeriac, celery, choy sum, fennel, garlic, ginger, horseradish, Jerusalem artichokes, kale, kohlrabi, leeks, okra, olives, onions, parsnip, peas, potato, pumpkin, shallots, silver beet, spinach, sweet potato, turnip.
Spring vegetables (September – October – November) Artichoke, asparagus, avocados, beans, bok choy, broccoli, cabbage, carrot, cauliflower, cucumber, choy sum, chokoe, garlic, ginger, leek, lettuce, mushrooms, peas, potato, pumpkin, silver beet, spinach, watercress, zucchini.
The super power of alkaline foods
There are thousands of types of foods in the world and they are divided into two categories: acidic and alkaline. Our body is designed to run in an alkaline environment not an acidic one. An Acidic body is a host of disease and it is only going to put stress on your structure and body functions. A healthy body is a balanced body, close to the alkaline state and our blood is close to neutral or alkaline not acidic. Acidic food can make the acidification inside the body and blood worsen and affect our wellbeing. Alkaline foods are necessary for a good healthy life. Our body craves alkaline fluids and foods all the time to achieve ultimate health and fitness results, an alkaline body is a happy body. We benefit more by drinking and eating alkaline foods than acidic foods and ideally we should eat around eighty percent alkaline and twenty percent acidic foods if we intend to live a healthy and happy life. It is not hard work to make your body alkaline in fact it is simple. You just have to identify the foods that are alkaline and acidic in your diet and reduce or eliminate the ones that are possibly causing the imbalance. If you find yourself eating too much of an acidic food try to substitute it for a similar option that is alkaline. To help you understand how to find balance within your body see the list opposite of the major food categories and some examples of their classification according to their pH effect.
Alkaline foods
Generally makes us feel more energized and hydrated. Avocado, asparagus, brussel sprouts, buckwheat, beetroot, cauliflower, carrot, capsicum, cucumber, courgette, coconut, garlic, ginger, green beans, green drinks (barley, alfalfa, spirulina), grapefruit, Himalayan salt, herbs, endive, leeks, lettuce, lemon, lime, onion, quinoa, radish, spinach, spelt, parsley, kale, sprout, sea vegetables, garlic, ginger, onion, green beans, tomato, lentils, tofu, soy beans.
Neutral Amaranth, millet, cantalupe, nectarines, plums, sweet cherries, dried beans, Brazil nuts, pecans, soy milk, and rice milk, water melon, beans (dried), currants, dates, nectarines, plums.
Acidic
These foods are still acceptable if consumed in moderation. Apples, apricots, bananas, bread, berries, brown rice, cranberries, grapes, mangoes, oranges, oats, peaches, ketchup, fresh natural juices, wheat, wheat products, strawberry, fish.
Highly acidic
These foods should be avoided if you want to maximize energy and health. Alcohol, artificial sweeteners, coffee and black tea, juices with high sugar content, cocoa, honey, jam, jelly, mustard, syrup, sugar, vinegar, soy sauce, yeast, dried fruit, beef, chicken, pork, shellfish, cheese, dairy, mushrooms.
Seasoning Salt
Why should we invest in good salt? There are a variety of salts in the world. Salts may present different compositions depending on the type. We can extract salt from many resources like the ocean and rocks and both are totally different in nutrient composition. Industrialized salt is definitely a poor choice if you want to achieve health benefits. Refined table salt is low in nutrients because most of those eighty plus nutrients were destroyed during the process so it is not an advantage to use it anymore. Natural real salts are a great investment for your health and really make a difference in my opinion. As a sports person and professional I have seen the benefits myself in consuming good quality salts. The difference is noticeable. In a few days or weeks consuming only natural salts your body can make significant changes to your weight, water retention, muscle function and general wellbeing. There are many types of salts in nature and each one of them varies in its composition. See below the main features and benefits of the most recommend salts on the market.
Table Salt
Refined salt can be very dangerous to your health if consumed on a regular basis. The lack of minerals and excess of sodium chloride is an unhealthy combination and it can lead to serious consequences down the track. Many nutritionists and doctors know that refined salt is often the cause of high blood pressure, water retention, edema, cardiovascular diseases, osteoporosis and can lead to death. In my professional opinion this type of salt should be the last choice in your shopping list and only used in rare instances.
Celtic Salt Natural Celtic Sea Salts are a “moist� unrefined sea salt usually found on the coastal areas of France. It is light grey and comes from the clay found in the salt flats. The salt is harvested using traditional Celtic methods of air and sun-dried gathered with wooden tools to preserve its living enzymes. Because it is unrefined, it contains all the 84 beneficial live elements found in sea water, with the advantage of being chemical and preservative free.
Pink Rock Salt – Himalayan Popular in many countries around the world the pinkish colour is caused by minerals like iron oxide and other trace minerals. There are important minerals in rock salt as well as sea salt. Therefore, pink salt may contain a similar concentration of sodium chloride and halite to table salt and can still affect blood pressure if consumed in excess.
Recipes – Breakfast and snacks
Bali omelette This is a great way to start your day and it only takes ten minutes to make. I created this spicy omelet after returning from a holiday in Bali where I experienced so many hot and spicy foods. Spending time with locals showed me how to create many interesting flavours by using ingredients like ginger, garlic, chilli and coriander. Benefits Source of vitamins A, D, E, lecithin and minerals Complete meal – balanced ratio of carbohydrates, protein and good fats – omega 3 Fresh ingredients with therapeutically proven healing properties – garlic, ginger, chilli and herbs Ingredients – serves 1 2 free range or omega 3 eggs – beaten 1 tablespoon of red onions – finely chopped 1 teaspoon of root ginger – finely chopped 1/2 handful of fresh coriander – chopped 1/2 long red chilli – finely sliced 1 teaspoon of coconut oil A pinch of salt to taste
Optional ingredients Baby tomatoes and a handful of baby spinach to serve Organic wholegrain bread or sprouted bread (any type) or a good quality wholegrain wrap 2 small mushrooms – sliced Cooking instructions Firstly chop and prepare all the fresh ingredients and beat the eggs in a bowl. In a medium non-stick frying pan add one teaspoon of coconut oil and sauté the onions, chilli and ginger until lightly golden brown. Pour the beaten eggs over the ingredients in the frying pan, add salt, coriander and cook on a moderate heat for about 3 minutes, make sure you keep an eye on it! Making sure the egg is cooked finish the omelette by gently folding it in half in the pan. Serve immediately with seasoned tomatoes and spinach or a wholegrain wrap and salad.
Breakfast in a bowl
Good balanced breakfasts are normally a combination of low GI carbohydrates, proteins and good quality fats. In just a few minutes you can prepare this refreshing healthy fruit breakfast in a bowl. Nutritional benefits Light and easy meal for the digestive system first thing in the morning Complete meal – balanced ratio of carbohydrates, protein and good fats – omega 3
Fibre to improve Ingredients – serves 1 1 cup of seasonal fruit of your choice – paw paw, nectarines, mango 2 tablespoons of pure whey protein or pea protein powder 1/2 cup of coconut milk 1 tablespoon of linseed meal or chia seeds 2 tablespoons of a whole grain of your choice – rolled oats, muesli or cooked quinoa Optional ingredients 1 pinch of ground cinnamon 1/2 cup of frozen berries 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol Berrygood sauce (see recipe) Preparation instructions First dissolve the protein powder with a half the quantity of coconut milk. Add the sweetener if you are using it in this step. Once dissolved, add the remaining coconut milk. Cut the fruit into small chunks and place gently in a bowl and pour over the milk mix. Sprinkle linseed meal or chia seeds and a whole grain of your choice on top. I use fruit free muesli. Finish with a topping of your choice – berries or my famous berry good sauce and a pinch of cinnamon to decorate.
Energy balls These tasty energy balls are a simple and healthy way to boost your energy and nutrient levels. The mix of fruits, seeds, nuts and other ingredients creates a perfect healthy snack for any time of the day. Nutritional benefits Complete meal – balanced ratio of carbohydrates, protein and good fats – omega 3, 6 and 9 High in calories – energy snack for active people and sports person High in fibre and low GI carbohydrates (long lasting energy) Eases cravings and is a good substitute for sugar desserts and sweet treats. Ingredients – makes around 30 units 200g dried prunes – deseeded 300g goji berries or blueberries 2 tablespoons of coconut oil 100–200g almond meal or linseed meal or LSA 50g desiccated coconut for mixture 4 tablespoons of raw cacau for mixture
1 tablespoon of raw cacau for rolling 50g chia seeds Optional ingredients 100g pure whey protein or pea protein powder for mixture 4 tablespoon of acai berries powder for mixture 50g honey for mixture for extra sweetness A pinch of ground cinnamon for rolling 50g desiccated coconut for rolling Preparation instructions Place the dried prunes, berries, coconut oil and honey if you are using it in the food processor and make into a smooth paste and then add the paste to a medium sized bowl. Add all the dry ingredients, chia seeds, cacao, desiccated coconut and half of the almond meal into the bowl. And if you are using whey powder and acai berry powder add to this mixture as well. Add more almond meal or LSA if required to achieve a thick enough consistency to roll. Roll the mixture into small balls and roll in a mixture of desiccated coconut or raw cacau and cinnamon. Keep refrigerated in containers or wrap it up individually for quick snacks to take away.
Berry choc cream with raw cacau and chia seeds This is a great way to start the day or have as a snack. It contains all your main macronutrients and is a balanced meal of carbohydrates, protein and good healthy fats. This is a yummy and anti ageing superfood recipe. Nutritional benefits Cacau, chia seeds, berries are packed full of antioxidants – anti ageing Boosts immunity and fights colds and flus Good source of vitamins, minerals and fibre Essential fatty acids such as omega 3 and 9 Ingredients – serves 2 1 medium banana or 1/2 big banana 1/2 cup of frozen berries (any kind) 1/2 cup of ice 1/2 cup of milk (any kind) – soy, almond, rice, coconut milk or yogurt 1–2 tablespoons of chia seeds 1–2 tablespoons of raw cacau Optional ingredients 2 tablespoons of pure whey powder or pea protein powder 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar or xylitol
Preparation instructions Place the banana, ice, berries and milk of your preference into a blender and blend until you get a smooth consistency. Add the chia seeds, raw cacau, and if you are using pure whey powder and sweetener of your choice add this now and blend for another 20 seconds or until the consistency is creamy. Top it up with muesli if you prefer and serve.
Acai berry cream
Best selling berry in the world! Acai berries have been the favourite of all berries for Brazilian people for many years now. Originally from the Amazon, acai is well known for its unique nutritional qualities. The native people from the Amazon consume acai berries as part of a regular breakfast, lunch or dinner. They are served hot and are normally mixed with tapioca flour to make into a thick kind of soup. In other areas of Brazil like Sao Paulo and Rio de Janeiro where the city is close to the shore and the climate is hot, acai is consumed cold and with other fruits, similar to a sorbet. In Australia and America it is easily found in health food stores and markets. This is one of my favourite treats and snacks before or after intense exercise. Nutritional benefits Anti aging berry, high antioxidant levels, especially for the cardiovascular system Source of fibre, 16 types of vitamins and 17 minerals Rich source of essential fat acids – omega 3, 6 and 9 Help boost energy, endurance and stamina Ingredients – serves 1
1 medium banana or 1/2 big banana – cut into small pieces 250g frozen acai berry paste or pure pulp 1/4 cup of water 1/2 cup of crushed ice Optional ingredients 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol 1/2 cup of diced fresh seasonal fruits like banana, berries and kiwi. 1 tablespoon of shredded coconut Preparation instructions Cut the banana into small pieces and place into blender with water and ice and blend until you get a smooth paste. Add the acai berry paste or pulp and blend well for another minute or until the consistency is creamy and has no lumps of ice. Serve with muesli, shredded coconut and a variety of diced fresh fruits like strawberries, banana and kiwi fruit on top to decorate.
Mediterranean egg slice
This recipe was inspired by a ‘not so healthy’, recipe from a magazine. I was in awe of how simple it was and realized how I could substitute the ‘not so healthy’, ingredients for some healthy ones and still maintain the same delicious taste. A great snack or small meal for any time of the day, I am even certain that the kids will love it. Nutritional benefits Quick, easy and nutritive snack for the whole family Source of protein, vitamins and minerals Source of good fats – omega 3 Ingredients – serves 6 12 free range or omega 3 eggs – beaten 1 cup of cherry tomatoes – halved 1/2 cup of pitted olives – sliced or quartered 1/2 cup of green capsicum – chopped 1 cup of zucchini – diced into small cubes 1/2 small onion – finely chopped 2 garlic cloves – finely chopped 1/2 cup of fresh flat leaf parsley – finely chopped A few fresh basil leaves – chopped coarsely Medium baking tray Olive oil spray or brush Optional ingredients
100g fetta cheese or tofu Pan fried or grilled mushrooms and tomatoes to serve Cooking instructions Preheat the oven to 180°C. Mix the eggs with the olives, green capsicum, zuchinni, onions, garlic, and parsley. Spray olive oil on a non-stick rectangular or round baking tray and add the mixture evenly. If you don’t have oil spray just use a bush with a bit of olive oil on it. Place the tomatoes and basil evenly on top of the mixture and crumble the fetta cheese or tofu if desired. Bake for about 30 minutes or until golden brown. Let rest for a few minutes before slicing. Serve with pan-fried or grilled fresh ingredients like mushrooms and spinach.
Nutri sandwich or wrap I’m personally a big fan of sandwiches or wraps for lunch because they are quick, tasty and easy to make. If you use healthy ingredients you can achieve a good quantity of nutrients and energy. You can add good proteins such as grilled chicken, steak, tuna, eggs or even tofu. If you are not happy with any of these options then try my famous Bali omelet in a wrap with salad. Tip A tip I would give you to maximize efficiency and reduce time is to prepare a bit more than you need and pack it in to separate containers. You can leave them in the fridge and can even use them for more portions or other dishes but at least they are ready to go! Be careful with excess cheese, mayonnaise, bacon, sausages and any processed cold meat. They contain high levels of saturated fats, sodium, nitrates and other artificial food additives to conserve and enhance flavour. Ingredients – serves 1 Wholegrain bread or organic sprouted bread (any type) or a good quality wholegrain wrap 1 tablespoon of healthy spread – hummus, avocado or almond spread 1 tomato – sliced thinly 5 thin slices of cucumber 1/2 carrot – grated Optional ingredients 1/4 of sliced avocado 1/2 handful of alfalfa sprouts
Super food cookies I used to spend many hours in my Mum’s kitchen after school baking breads, biscuits and other crazy inventions, and the results just got better and better. When I was a young cook experimenting in my Mum’s kitchen I often thought about becoming a baker or a chef when I grew up and I was right, I became one! I designed this recipe years ago in Brazil when I was working in the public health clinics and teaching and coaching people about the importance of fibre in their everyday diet. This superfood cookie recipe contains
loads of energy, carbohydrates, fibre, vitamins, minerals and good fats to help boost and support the diet of active people on the go. And I can guarantee that the kids will love them too! Nutritional benefits High in fibre content (soluble and insoluble) which aids the digestive system reducing constipation, blood sugar levels, cholesterol and toxins if consumed regularly. Balanced ratio of carbohydrates, protein and good fats – omega 3, 6 and 9. It’s a complete meal! Ideal for take away snacks and quick meals for the whole family. Ingredients – makes approximately 30 units 200g dried goji berries, blue berries or bananas – soaked in warm water 200g dried prunes – deseeded 200g quinoa flakes 200g cooked quinoa 400g linseed meal or almond meal 100g chia seeds 2 tablespoons of cocoa powder 100g shredded coconut 2 free range or omega 3 egg whites 2 tablespoons of tahini paste Optional ingredients 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol Cooking instructions Soak the dried prunes, dried berries or banana for about 15 minutes. Place the soaked fruits in a food processor or blender and make into a thick paste. Transfer to a medium bowl. Add all the remaining ingredients in the bowl and mix very well. Keep stirring until they are thoroughly mixed together and become a stiff consistency. Place the mixture in the fridge for 30 minutes to rest and set. Now it should be more solid and easier to work with your hands. Cover a baking tray with baking paper, and with the palm of your hands roll out small balls of the mixture and place them on the baking. Gently squash the balls with the palm of your hand or finger to flatten each ball giving it a cookie shape. Oven bake for 30–40 minutes at 175°C
Homemade – food for the soul Coco loco prawns I’ve always enjoyed coconut but had stopped using it for years while I was dieting because I feared putting weight back on. After studying nutrition I realized that coconut milk is actually good for most of us if consumed in moderation and can even speed up fat loss. Coconut is now a big part of my diet and I use it in my cooking a lot. I personally and professionally use coconut and coconut products in many of my recipes. It is a great source of taste, texture and nutrition. This is a creamy sauce recipe originally designed to go with prawns but you can also use chicken or tofu for a healthy vegetarian option. Enjoy!
Nutritional benefits Coconut fat contains good quantities of MCT (middle chain triglycerides) that can be utilized quickly and effectively by your liver to produce energy. This type of fat is not normally stored in your body as fatty acids Coconut contains lauric acid that is effective anti-microbial, anti-fungal, anti-bacterial and anti-virus Ingredients – serves 6–8 1kg peeled prawns or chicken or tofu – uncooked 1 litre coconut cream, organic preferably 1 lemon grass stick – cut into 3cm pieces 2 tablespoons of root ginger – grated 2 garlic cloves – finely chopped 2 bay leaves 2 teaspoons of ground galangal 2 teaspoons of ground turmeric powder 2 teaspoons of gharam masala A drizzle of coconut oil for cooking Cooking instructions To make the Coco Loco Sauce add all the ingredients except the prawns to a large saucepan over medium heat mix well and bring to the boil, turn down the heat and simmer for 20 minutes, stirring every couple of minutes. After a while you should have a thick and creamy yellow sauce. Turn the heat off and remove the pieces of lemon grass and bay leaves. In another large saucepan drizzle coconut oil and on a high heat quickly sear the prawns for a couple of minutes. Finally add the Coco Loco Sauce and simmer on a low heat for another 5 minutes. Serve immediately!
Smokey meatballs
Great for any occasion, meatballs are popular and loved by many people around the world, especially the Italians. My version of meatballs includes some aromatic spices and condiments to deliver an infused smoked flavour and spiciness. It’s a perfect recipe to serve with or without Italian style tomato sauce. Nutritional benefits Easy meal to prepare and can be frozen. Good source of vitamins and minerals, including iron and lycopene Anti cancer properties from tomato sauce because of the lycopene present in tomatoes Ingredients – serves 4–6 500g hormone-free lean beef mince 1 cup of brown onion – finely chopped 3–4 garlic cloves – finely chopped 1/2 cup of fresh flat leaf parsley – finely chopped 1 tablespoon of ground smoked paprika 2 teaspoons of ground black pepper 1 tablespoon of salt 2 tablespoons of olive oil
1 lime – sliced in wedges Quick Italian style sauce (optional) 2 tablespoons of olive oil 1/2 cup of brown onion – finely chopped 3 garlic cloves – finely chopped 1/2 cup of fresh flat leaf parsley – finely chopped 1 tablespoon of fresh thyme leaves – finely chopped A few fresh basil leaves – finely chopped 2 teaspoons of dried oregano or Italian herbs 600g tin of diced tomato – preferably organic 2 tablespoons balsamic vinegar 200ml water Cooking instructions To make the meatballs add the beef mince, onions, garlic, parsley, paprika, black pepper and salt to a big bowl – leave the olive oil for cooking later. Using your hands, mix the ingredients together well, making sure you get an even texture. Roll the mixture into small balls and place them onto a baking tray. Cover and place into fridge to infuse the herby flavours and aromas in the meat for a while. In the meantime prepare the Quick Italian style sauce if you are going to use it. You can start the sauce 2 hours before serving the meatballs to leave time for it to reduce. This will accentuate the flavours of both the sauce and the meatballs. To cook the meatballs drizzle olive oil in a large non-stick fry pan over a high to medium heat and cook the meatballs until golden brown, turning carefully every minute. They should be ready in 5–10 minutes depending on how well cooked you would like them. Add more cracked salt and pepper to taste. Serve with lime wedges or Italian sauce Sauce In a medium saucepan heat the olive oil and sauté the onions and garlic until translucent. Add the tinned tomato, water, balsamic vinegar and herbs. Bring to the boil and reduce to simmer for a minimum of 20 minutes or up to two hours. Watch the water and don’t let it completely evaporate.
Healthy chicken parmigiana This is an adapted version of the traditional parmigiana that is lighter and has lower GI carbohydrates, a good option for those looking forward to enjoying weight loss without compromising flavour. Nutritional benefits Healthier version of the original recipe – not deep-fried – baked instead Whole grain crumbs – not made from white flour – lower GI carbohydrate due to fibre content Source of important antioxidants such as lycopene (anti cancer)
Ingredients – serves 4 4 free range chicken breasts 2 free range or omega 3 eggs 4 slices of wholegrain bread of your choice Salt and pepper to taste Steamed broccoli florets to serve – 1 serve per person Quick Italian style sauce 2 tablespoons of olive oil 1/2 cup of brown onion – finely chopped 3 garlic cloves – finely chopped 1/2 cup of fresh flat leaf parsley – finely chopped 1 tablespoon of fresh thyme leaves – finely chopped A few fresh basil leaves – finely chopped 2 teaspoon of dried oregano or Italian herbs 600g tin of diced tomato – preferably organic 2 tablespoons balsamic vinegar 200ml water Cooking instructions First make the sauce. In a medium saucepan heat the olive oil and sauté the onions and garlic until translucent. Add the tinned tomatoes, water, balsamic vinegar and herbs. Bring to the boil and reduce to simmer for a minimum of 20 minutes or more. Watch the water and don’t let it completely evaporate. Pre-heat the oven to 180°C Now toast the bread in a toaster until crispy. Place in a food processor or blender, add some salt, pepper and make into crumbs and place into a bowl. In a medium bowl beat the two eggs. Trim the chicken breast removing any unwanted piece of fat or skin and also the tenderloins, the small piece underneath the chicken breast. They are tender and juicy and can be used as well. Dip each chicken breast and tenderloin into the egg bowl followed by the crumbs, repeating the process twice or until desired crumb thickness is achieved. Place chicken on a big non-stick tray or use baking paper to cover it. Bake for around 20–30 minutes and until golden brown. Serve with Italian sauce on top and steamed broccoli on the side.
Ronaldo’s Brazilian fish This is a very simple recipe to have up your sleeve, just in case you need to cook something nice and quick. It’s a very basic fish recipe but I find it very good for those who are fans of seafood and appreciate the simple tastes. Nutritional benefits
Ideal recipe for those looking to lose fat, stay in shape and have a light meal Easy, quick and good value recipe Antibacterial and antiviral active ingredients that help boost the immune system Ingredients – serves 4–5 1kg Barramundi fillets or any other white fish of your choice 2 lemons – cut into 4 slices each 1 lime – halved 2 tablespoons of olive oil or coconut oil 1/2 handful of fresh rosemary 1/2 handful fresh thyme sprigs Salt and pepper to taste Cooking instructions Pre heat the oven to 180°C. Cut the fish into individual portion sizes of your choice, approximately 125g of fish for average guest. On a big tray covered with baking paper sprinkle rosemary and thyme and drizzle olive oil, salt and cracked pepper. Place the fish fillets over it and drizzle olive oil, salt, pepper and a squeeze of lemon or lime on the top of each fillet. To finalize the dish in good style and to add extra taste to the dish, place one slice of lemon to the central top part of each fish piece before it goes in the oven. Bake for about 20–30 minutes. Serve fish fillet with Brazilian salsa on top and a side of aromatic spring lentils or salad. See recipe!
Creamy salmon
I first created this dish in Byron Bay when I was working on a healthy retreat. Instead of using real cream I have used a light healthy creamy cauliflower puree to give texture and balance to the salmon. Ingredients – serves 8 1 whole salmon (2–3kg) – ask your fish monger to prepare and scale the fish 1 lemon – juice squeezed 1 lemon – sliced in 4 large slices 1/4 cup of olive oil 1 handful of fresh rosemary 1 handful of fresh thyme 3 whole garlic cloves – crushed skin on Salt and pepper to taste Baking paper and aluminum foil Big baking tray Creamy cauliflower puree 1 big cauliflower or 2 small – cut into small pieces 1 cup of cottage cheese or natural Greek yogurt or coconut cream
3 garlic cloves Decoration and garnish 1 cup of fresh flat leaf parsley – chopped coarsely 1/2 cup of coriander leaves – chopped coarsely 1/4 cup of rosemary and thyme – no stalks – finely chopped Around 6–8 fresh and clean lettuce leaves Big serving tray Cooking instructions Preheat oven 200°C Cover a big tray with baking paper and drizzle a little olive oil and a pinch of salt and pepper. Place the whole prepared salmon on tray and season again with salt and pepper. Inside the fish add a few sprigs of rosemary, thyme, crushed garlic and one sliced lemon. In a small bowl mix olive oil with lemon and using a bush or small spoon pour the liquid marinade over the fish. Cover the fish with aluminum foil and put in oven to bake for approximately 20 minutes. Meanwhile make the cauliflower puree – bring a large pan of water to boil, add the cauliflower and cook until soft, drain and reserve the water. In a blender add one cup of cottage cheese (or the yoghurt or coconut cream), cauliflower and garlic and blend until a creamy consistency is reached. If needed add the saved water. Season to taste. Remove the fish from oven and uncover. Remove the skin of the salmon with a knife. Cover the fish with cauliflower puree and sprinkle with herbs on the top to decorate. Use the lettuce leaves all around the side of the fish to decorate. Serve immediately!
Tropical salmon with spicy mango salsa Two of my favourite foods are salmon and mango. I love tropical fruits with fish and I believe that these two are a perfect match. I first created this recipe on a hot summer’s day in Australia after returning from holiday inspired by Asian cuisines from Thailand and Indonesian. The contrast between hot, sweet and savory make this dish exotic and excellent for Sunday lunch and BBQ outside. Cooking instructions Mix the diced mangos with the chillies, coriander, lime juice and coconut cream if you are using it. Season to taste. Set aside! Season each fish fillet with salt and pepper and grill or pan-fry over a high heat for approximately 5 minutes each side or for however long you prefer. Salmon is normally better when it is not over cooked and is slightly rare. Serve with spicy mango salsa on top of each fillet. Nutritional benefits Rich source of protein and good fats, omega 3 Quick and easy to prepare
Fresh ingredients with therapeutically proven healing properties – chilli, lime, coconut and coriander Ingredients – serves 4 4–6 salmon fillets 2 medium or big mangos – peeled, deseeded and diced in small square pieces 1–2 long red chillies – finely sliced 1/2 cup of fresh coriander – coarsely chopped 1 lime – juice squeezed A drizzle of coconut oil Optional ingredients 1 cup of coconut cream
Nutri Pasta
My 30 minutes university pasta salad! I created this quick and easy recipe during my time at university, as it was something I could prepare fresh in my short lunch break. My friends and I were all studying nutrition and my goal was to make us something tasty and healthy to satisfy everyone’s palate. My friends loved the fact that I was quick in the kitchen and they could have a meal in less than 30 minutes. The only thing they didn’t like was the garlic breath incase it scared away the opposite sex! I used to tell them to chew a bunch of parsley and be grateful for delicious healthy food! Cooking instructions In a big saucepan add 3 litres of water, a pinch of salt and bring to boil. Meanwhile cut and set aside all the ingredients that you are going to use. In a medium fry pan heat 4 tablespoons of olive oil and sauté the tomatoes for few minutes until the skin starts to break. Turn off the heat and add the basil, balsamic and a pinch of salt and pepper. Mix well and set aside. Cook the pasta for 7–10 minutes or until it is soft enough to bite – “al dente”. Drain and refresh under cold water for few seconds. Set aside. In the same big pan used for the pasta, add the remaining olive oil, onions, garlic, zucchini and chillies. Cook until translucent. Add the pasta back to the saucepan with the tuna, tomatoes and rockets. Mix well and serve immediately. Enjoy! Nutritional benefits Complete meal – balanced ratio of carbohydrate, protein and healthy unsaturated fats Low GI Wholemeal pasta and the fresh ingredients are source of minerals and vitamins Can be consumed hot or cold Ingredients – serves 6 500g whole grain penne pasta 400g tin tuna 1 punnet of cherry tomatoes
1 zucchini – chopped 4 garlic cloves – finely chopped 1 small red onion – thinly sliced 100g fresh rockets leaves – washed and drained 1 cup of fresh flat leaf parsley – chopped 1/2 cup of fresh basil – chopped 1/2 cup of coconut oil or peanut oil 2 tablespoons of balsamic vinegar Salt and pepper to taste Optional ingredients 1/2 cup of fresh coriander – chopped 1 long red chilli – finely chopped
Exotic salmon
You can’t go wrong with this dish if you are trying to impress your dinner guests. This is a great recipe. It’s sexy, exotic, spicy, sweet and sour all at the same time. There is a little bit of preparation at the beginning, chopping and making the sauce, but it is totally worth it. Cooking instructions
Firstly you need to make the sauce. In a small saucepan heat 2 tablespoons of oil and sauté the garlic, ginger and chilli and cook for 1–2 minutes. Add the grapefruit, orange, lime juice, sweet chilli and lime zest. Bring to the boil and reduce to simmer. Cook for a few minutes and reduce to half its consistency. Set aside. In a big sauté pan place the bok choy, pour the tamari sauce, water and bring to boil. Cook on a high heat for 2 minutes and set aside. Season each fish fillet with salt and pepper and grill or pan-fry on high heat for approximately 5 minutes each side or however you prefer. Serve immediately with exotic sauce on the top and steamed bok choy on the side. Ingredients – serves 4 4 salmon fillets 4 bok choys– halved 3 long red chillies – sliced into thin strips 2 tablespoons fresh ginger root – grated 1 garlic clove – grated 1 teaspoon of lime zest 2 grapefruits – juice squeezed 1 orange – juice squeezed 1 lime – juice squeezed 2 tablespoon of sweet chilli sauce 4 tablespoons of tamari sauce Salt and pepper to taste A drizzle of olive oil
Busy Mum’s fish This is a super easy recipe that I got from my mother. She was always busy juggling work and home life but she always had time to cook something quick. Try this simple and yummy recipe. Cooking instructions First you have to slice the vegetables in the same shape and chop some herbs. In a big saucepan, drizzle olive oil and then stack the vegetable into layers. First adding the garlic, onions, capsicum and the tomatoes on the top. Place the fish fillets on the top of the tomato. Sprinkle half the herbs, paprika, chilli, ginger, a pinch of salt and pepper. Add the crushed tomato and the water or coconut milk if you are using it. Bring to the boil, reduce to simmer and cook for approximately 20 minutes. Before serving taste to check the seasoning and add more salt, pepper and a drizzle of olive oil if necessary. Sprinkle the remaining fresh parsley and coriander on top of the dish just before serving.
Nutritional benefits Quick, easy, cost effective and tasty meal High protein and very low carbohydrates Can be frozen and still keeps the taste and nutrition Ingredients – serves 4–6 1kg of white fish fillets – cut into chunks 2 vine ripened tomatoes – slice whole 400g tin of diced tomato 2 green capsicum – slice whole, like rings 1–2 big brown onions – slice whole 1 tablespoon of ginger– grated 4 garlic cloves – finely chopped 1/2 cup of fresh flat leaf parsley – chopped 1/2 cup of fresh coriander – chopped 1 lemon – juice squeezed 1 tablespoon of ground paprika Salt and pepper to taste 1 cup of water or organic coconut cream Optional ingredients 1 long red chilli – finely chopped
Mum’s country chicken This is one of my favourite dishes. My mother used to do it almost every week and it was the type of meal that the whole family loved. It’s quick and doesn’t take much preparation at all. Cooking instructions Heat the oil in a large saucepan, add the chicken, a pinch of salt and pepper and fry for a couple of minutes to get colour golden brown Add the aromatic ingredients such as onions, garlic, ginger and paprika. When the onions become translucent add the diced tomato, water, half the parsley and dried Italian herbs. Cover the saucepan with lid and cook on medium heat for 20–30 minutes. Add the peas and parsley in the last two minutes before serving. Make sure you check the seasoning and add more if necessary. Nutritional benefits Quick, easy and nutritive family recipe, kids love this one Source of protein, carbohydrates, fibre, vitamins and minerals
Warming and good for winter season Ingredients – serves 4–6 1kg whole chicken cut into smaller pieces or 1kg of chicken thighs or drumsticks 400g tin of diced tomato 200ml water 250g frozen peas 1 big brown onion – diced small 4 garlic cloves – finely chopped 2 tablespoons ginger – grated 1 cup of fresh flat leaf parsley – finely chopped 2 tablespoons of olive oil 2 teaspoons of dried Italian herbs Optional ingredients 1 long red chilli – chopped 2 teaspoons of ground paprika
Quinoa super salsa
Lunch and dinners should contain lots of nutrients like protein, low GI carbohydrates and good fats to help control energy levels through the day. Quinoa is an excellent source of carbohydrates and fibre and also contains good amounts of amino acids, vitamins and minerals. Every seminar or presentation that I make I show my audience how to make quinoa salsa and everyone loves it. This is an easy and delicious lunch or snack for the whole family. Cooking instructions In a big saucepan bring the water to boil, add the quinoa, reduce heat and simmer for around 10–15 minutes, checking the water levels every couple of minutes before it evaporates and turn the heat off. Keep a lid on top and leave for 10 minutes to finish cooking the grain. Transfer the cooked Quinoa to a bowl and let cool down before finishing the recipe. Mix all the other ingredients in a bowl and mix well. Serve with salads, lean cuts of meat, chicken or fish. Nutritional benefits High in nutrients, protein and carbohydrates – gluten free Anti aging super food Ingredients – serves 6 150g uncooked white quinoa 150g uncooked black or red quinoa
600ml of water 400g tin of cooked kidney beans – drained and washed 1 cup of cherry tomatoes – cut in half 1 big red onion – diced small 1 green capsicum – diced 1 red capsicum – diced 100g of kalamata olives deseeded – chopped small 1 cup of fresh coriander – finely chopped 2 limes – juice squeezed 4 tablespoons of olive oil 2 teaspooons of salt 1 teaspoon of pepper Optional ingredients 1 small long red chilli – chopped
Beautiful BBQ and Grill Styles Tuscan chicken
Italian food is one of my favourites. I grew up surrounded by Italian families and communities around my neighborhood and I definitely say that part of my cooking is inspired by Mediterranean cuisine. This is a fresh and delicious recipe ideal for BBQs and informal dinner parties. Cooking instructions In a medium bowl add the chicken and all the other ingredients. Mix well, cover and let it marinate for at least 1 hour or more in the fridge to infuse the flavours. You can even do it overnight if you prefer. Heat the BBQ up until it is hot and grill the chicken fillets or fry over a high heat in a non-stick frying pan until golden brown. You can grill the onions and tomatoes for a couple of minutes as well. They taste delicious! Ideal recipe to serve with a fresh salad, brown rice or whole grain pasta. Nutritional benefits High in protein, low in carbohydrates, ideal for a fat loss diet Antioxidant source with anti aging properties Quick and easy to prepare and cook Ideal for dinner parties and BBQs Ingredients – serves 4 600g chicken tenderloins, thighs or butterfly chicken 1 big red onion – cut into wedges
4 garlic cloves – crushed without the skin 4 tomatoes – cut into wedges 1 cup of fresh flat leaf parsley – chopped 4 tablespoons of olive oil 2 tablespoons of balsamic vinegar 1 lemon – juice 1 teaspoon of salt
Aphrodisiac chicken I first ate this chicken when I was growing up in Brazil. A friend gave me this delicious and exotic recipe, which I have now called aphrodisiac chicken after studying nutrition and discovering the aphrodisiac properties of saffron. Cooking instructions Add the chicken and all the ingredients to a bowl or tray. Leave to marinate for at least 30 minutes or more. Grill or BBQ the chicken. Serve with salad (see recipes) and basmati rice. Nutritional benefits Unique properties of real saffron High protein meal – low carbohydrates Antibacterial, anti aging and aphrodisiac active compound ingredients! Ingredients – serves 4 600g chicken thigh fillets 1 pinch of real saffron 1 teaspoon of imitation saffron 2 garlic cloves – crushed 1/2 brown onion – chopped 1 lemon – juice squeezed 1/2 cup of fresh flat leaf parsley – chopped 2 tablespoons of olive oil 1 tablespoon of salt
Asian style BBQ Japanese cuisine is fascinating to me. It has great ingredients and a good balance of flavours. The oriental way of marinating is uncomplicated, unique and very tasty! Cooking instructions Add all ingredients into a bowl and marinate for at least 30 minutes. BBQ or grill (oven 180°C–200°C) until cooked through.
If there is any left over marinade you can brush it over the chicken as it cooks to add more flavour and to help the marinade caramelize. Serve immediately! Nutritional benefits Boosts immunity due to active compounds founds in: garlic, ginger and onions Good fats – sesame oil Quick and easy to prepare and cook Ingredients – serves 4 600g chicken thighs fillets, steak or prawn 1/2 cup of tamari sauce or soy sauce 2 garlic cloves – finely chopped 1 tablespoon of ginger – finely chopped 1/2 brown onion – finely chopped 1 lemon – juice squeezed 2 tablespoons of sesame seed oil
BBQ Brazilian style
As I’ve said before, in Brazil food is a big part of the culture and BBQs are the most common thread that binds us. We love to celebrate life with food and party, who doesn’t! The traditional Brazilian way of marinating is simple and yet one of the most delicious combination of ingredients. Cooking instructions Add all the ingredients into a bowl, mix well and make skewers. Allow to marinade for at least 30 minutes or overnight. BBQ or grill until golden brown. Serve with salads, Lebanese bread (kebab) or any colourful accompaniments. Nutritional benefits High in protein and very low carbohydrates Boost immunity due to the active compounds found in garlic, onion, parsley and lime Quick, easy to prepare and to cook – ideal for healthy dinner parties and BBQ lunches Ingredients – serves 4 600g chicken thighs or diced beef or prawns 1 cup brown onion – finely chopped 4 garlic cloves 1/2 cup of olive oil 2 limes
1 tablespoon of salt 1 teaspoon of black ground pepper 1/2 cup of fresh flat leaf parsley 2 bay leaves Bamboo skewers Tip: Soak skewers in water if you are going to use a gas or charcoal type of BBQ to prevent them to burning.
Tandoori style
I had never had contact with Indian cuisine until I moved to Australia. In Brazil we don’t have much influence from India, but my knowledge is growing as I get more in touch with the culture here. I love the strong flavour and aroma of Indian spices. Cooking instructions Add the chicken in a bowl with the yoghurt and tandoori paste. Mix well and let marinate for at least 30 minutes or more. BBQ or grill until cooked through. Serve with salads, basmati rice and raita sauce (see recipe) Nutritional benefits Easy and quick meal to prepare if you use pre made ingredients like the tandoori paste High protein meal and very low in carbohydrate Antibacterial properties found in spices Tandoori style – serves 4 600g chicken or fish, prawns or tofu 1/2 cup Greek yogurt 2 tablespoons of tandoori paste 1 teaspoon of salt
Ronaldo’s raita style Cooking instructions
Prepare all of the ingredients listed and mix all the ingredients in a bowl. Season to taste. Ingredients – serves 4 500g Greek yogurt – reduced fat 1 cup of cucumber – deseeded and finely chopped 2 garlic cloves – grated 1/4 cup of fresh coriander – finely chopped 1/4 cup of fresh flat leaf parsley – finely chopped 1 teaspoon of ground cumin 1–2 limes – juice squeezed
2 tablespoons of olive oil Salt to taste Optional ingredients 2 teaspoons of ginger – grated
Piri Piri sauce
Originally from Africa, Piri Piri is the name adopted by the Portuguese to describe the African birds eye chilli. Today it is a sensation worldwide and considerably one of the hottest sauces ever created. Of course you can use a less spicy variety of chilli like long red chillies if you prefer to make it easier. This recipe is a hot one! Cooking instructions Add all the ingredients in the blender and blend well until the sauce becomes a smooth consistency. Make sure you wash the blender well afterwards to remove the strong chilli flavour. Pour into a container to refrigerate. Use to brush on chicken, prawns or use it for marinades before BBQ. Refrigerated this lasts for about 5 days Nutritional benefits Chilli is stimulant – help release natural endorphins – happy hormones Boosts metabolism and immunity Good fats sauce – source of unsaturated fats and essential fatty acids like omega 9 Ingredients – serves 4 1 cup of fresh or tinned tomatoes 1/2 cup of olive oil 6 long red chillies or 3 small ones 4 garlic cloves 2 teaspoons of salt 2 limes – juice squeezed Optional ingredients 3 extra hot bird eye chillies
Awesome kaftas
Growing up close to my Palestinian Granddad gave me many insights into traditional middle-eastern cuisine. My Grandmother used to cook dishes like baba ganoush, hummus and tabouleh and many others for Sunday lunch. Kafta is one of my favourites. It’s an awesome dish to serve at casual events and social gatherings. Cooking instructions Add all the ingredients into a bowl and mix well with your hands until an even texture is reached. Wash your hands and make little tubes of meat, the size of your finger. Try to keep them at the same size. Set in a clean tray and leave in a cool place for the ingredients to infuse for 30 minutes or more. Overnight is even better. Heat the BBQ or oven grill to 180°C and cook the kaftas until they become golden brown. Make sure you turn the sides around 10 minutes after you start cooking. Serve immediately with fresh lime wedges, tzatzki or raita sauce. Great flavor, enjoy! Tip: good dish to serve with quinoa super salsa (see recipe) Nutritional benefits Source of protein, minerals and vitamins Antibacterial, antiviral and sedative active ingredients Very low carbohydrate
Ingredients – serves 4–6 500g minced lamb 1 medium brown onion – finely chopped 4 garlic cloves – finely chopped 1/2 cup of mint leaves – finely chopped 1/2 cup of fresh flat leaf parsley – finely chopped 2 teaspoons of ground cumin 2 teaspoons of dried five spices or Lebanese pepper 2 limes – juice squeezed 2 teaspoons of salt
Vegetarian BBQ skewers
Vegetarian people also desire a good BBQ. Just because they don’t eat meat it doesn’t mean that they can’t have a BBQ. I believe vegetarian skewers are awesome for any time and for everybody. They are light, colourful, healthy and tasty. All friends and family will like it and it won’t cost you much money and time to make. Cooking instructions First soak the skewers in water. In a small saucepan add the zucchini, cover with water and bring to boil for 2–3 minutes to tenderize. Drain and refresh.
Make the skewers with all the selected ingredients alternating the colours and textures. Grill or BBQ and serve immediately. Nutritional benefits Source of fibre, vitamins and minerals Tofu is a healthy alternative to animal produce and is high in protein Low carbohydrate dish – low GI Ingredients – serves 4–6 500g firm organic tofu 1 green capsicum – cut into square cubes 1 big red onion – cut into square cubes 1 small zucchini 2 small carrots – sliced round 1 punnet of cherry tomatoes 1/2 cup of tamari sauce or soy sauce 2 tablespoons of ginger – grated 2 garlic cloves – grated 2 teaspoons of ground smoked paprika 2 teaspoons of ground cumin 2 teaspoons of sesame oil 2 teaspoons of salt 10 skewers Optional ingredients 100g mushrooms
Kids super food burger patties I created this recipe for those busy parents who have little time in the kitchen but want to provide a quick and nutritional meal for their kids. Simple and delicious, the whole family will enjoy! Cooking instructions In a bowl place the chicken mince and all the chopped ingredients, the Quinoa, olive oil and egg. Mix with your hands until it forms a homogenized and smooth texture. Make little patties and keep in the fridge for at least 30 minutes to set and marinate. Cook on a BBQ, grill, pan fry or even in the oven. Nutritional benefits Complete meal - balanced ratio of carbohydrates, proteins and good fats – omega 3 Quinoa is low GI carbohydrate and has more protein than other grains Complete source of essential amino acids
Source of minerals like iron, calcium, potassium and magnesium Ingredients – serves 4 500g of organic chicken mince 2 free range or omega 3 egg whites 100g quinoa – cooked 1/2 red capsicum – finely chopped 1/2 green capsicum – finely chopped 1 long red chilli – finely chopped 3 tablespoons of spring onions or brown onions – finely diced 4 garlic cloves – finely chopped 2 tablespoons of fresh dill – finely chopped 1/2 cup of fresh coriander – finely chopped 2 tablespoons of olive oil or coconut oil 1 teaspoon of salt
Salmon skewers
I always say in my cooking classes that you can’t go wrong with salmon because I believe if there is a fish that everybody can cook it is salmon. Simple to prepare and very quick to cook this recipe was created by my friend chef Cristiana Feldens and is a great entree or even main dish at your party. Simple but looks very sophisticated. Cooking instructions Bring to the boil water with salt and cook the zucchinis for 2 minutes. Drain and refresh under cold water. Add the salmon and other ingredients in a bowl and let marinate for few minutes. To make skewers, alternate between zuccini, salmon and cherry tomatoes. BBQ or grill on high heat for a few minutes until golden brown or desired colour is reached. Nutritional benefits Source of protein and omega 3 fatty acids Very low in carbohydrate Quick and sophisticated little dish for entrées and light meals Ingredients – serves 4 600g fresh salmon – diced into cubes 4 small or 2 medium zucchinis – diced the same size as the salmon pieces 2 tablespoons of fresh dill 1 lime – juice squeezed 2 tablespoons of olive oil or coconut oil 1 punnet of cherry tomatoes Salt and pepper to taste
12 skewers
Secrets of great health – gluten free salads and accompaniments
Detox salad
I have tried many salads in my life. I love it! I believe salads can make you happy! The raw ingredients in this salad increase body cleansing by supplying alkalinizing fluids and essential nutrients for the detoxification process. Cooking instructions Add all the finely sliced ingredients in a big salad bowl. Add lime, olive oil, salt, pepper and herbs and mix well. Serve with any kind of food. Nutritional benefits Active ingredients that assist cleansing and detoxification Alkaline salad, good for balance with acid type of meals Very low carbohydrate Ingredients – serves 6 1/2 cabbage – Chinese, purple or green – thinly sliced
1–2 big brown onions – halved and thinly sliced 2 carrots – grated 1 red capsicum –thinly sliced 1 cup of fresh flat leaf parsley – finely chopped 2 garlic cloves – finely chopped 1–2 limes and 1 grapefruit 1/2 cup of olive oil 2 teaspoons of salt 1 teaspoon of pepper 1 tablespoon of dried oregano
Aromatic spring lentils Lentils are a gift from nature and we should use them. They taste delicious! There are many types of legumes but I honestly love lentils. They are easy, versatile and very nutritive. They are quicker to cook than other beans if soaked prior to cooking. Cooking instructions Soak lentils for 1 hour or more before cooking. Drain, rinse and add lentils to a medium pot or casserole. Add rosemary, thyme, garlic and water and bring to boil. Simmer for 20–30 minutes until the consistency is creamy. Add more water during cooking if necessary. Using a different pot, heat the olive oil and sauté the onions and carrots until the onions start to caramelize. Transfer the lentils from the other pot by using a ladle, slowly does it! Add cumin, salt and pepper to taste and the remaining olive oil. Cook for a couple more minutes and serve hot. Nutritional benefits Good balance between carbohydrate and protein Excellent source of fibre and low GI carbohydrate– sustain energy for longer Source of minerals like iron, calcium, potassium Lentil is an alkaline type of bean Ingredients – serves 6 250g dried French green lentils 500ml of water 1 big carrot – diced small 1 small red onion – diced small 2–3 garlic gloves – whole with skin on 1/2 handful of fresh rosemary 1/2 handful of fresh thyme leaves 1–2 teaspoon ground cumin
4 tablespoons of olive oil Salt and pepper to taste
Fresh chickpea salad
This salad is one of the easiest salads I have ever done, seriously. It is very tasty and healthy. It contains good low GI carbohydrate, is high in fibre and has a good amount of protein and nutrients. It is a must if you have no time to cook. It can be done in 10 minutes. Cooking instructions Add all the ingredients in a salad bowl. Add lime, olive oil, salt and pepper to taste. Nutritional benefits Legumes like chickpeas are a source of low GI carbohydrates and good source of protein Source of calcium, lycopene, vitamin C and other essential vitamins and minerals Quick and easy recipe to make and to keep in the fridge for healthy snacks Ingredients – serves 6 400g tin of cooked chickpeas 1 cup of whole almonds 4 organic tomatoes – diced 1 green capsicum – diced 1/2 continental cucumber – diced 1 big red onion – diced 1 cup of fresh flat leaf parsley – chopped 1/2 cup of fresh coriander – chopped 4–6 tablespoons of olive oil 2 limes or lemons – juice squeezed 2 teaspoons of ground cumin 2 teaspoons of ground smoked paprika Salt and pepper to taste Optional ingredients 1 long red chilli – finely chopped 2 tablespoons fresh dill – chopped
Traditional Brazilian creamy beans
This is going to blow your mind away! It is the most popular dish in Brazil and is a very simple and nutritional way to compliment any diet. In my country we normally use either black or pinto beans for this dish as they have enough starch to thicken the sauce. We serve beans with white rice as a standard garnish with most dishes. Traditional Brazilian beans are creamy and infused with aromatic spices and herbs. The popular tradition is to cook with animal produce to give a slightly smoky flavour to the dish. Pork sausages like chorizo, ‘calabresa’ and bacon are the most popular. I personally don’t use those ingredients daily but occasionally I add a touch if I have to cook for friends and family. It’s a warm meal, just like Brazilian people. Have a go! Cooking instructions Soak the beans for 4–12 hours in warm water. Drain and wash the beans. In a pressure cooker add the beans, 1.5 litres of water and bay leaves. Once boiling, turn the heat down to simmer and cook for about 30 minutes. If you are using a normal pan, do the same process but you will have to cook the beans for longer this way. You will probably need 2 hours or more to cook the beans in a conventional pan. Check the water level regularly to avoid it drying out and add more water if needed. In another big saucepan, add the olive oil, onions, garlic and chilli and sauté until the onion is translucent or golden brown. Add the beans by using a ladle and mix with the other ingredients. Add the remaining liquid and keep cooking for a few minutes. Add more water if you would like to make the sauce runny. Season with cumin, paprika, salt and pepper to taste. Cook for another 10 minutes or more and serve hot. Tip Save one portion of beans without sauce, place onto a plate and mash them. Put the mash into the sauce and in a few minutes this will thicken it up. That’s how we do it! Nutritional benefits
Low GI carbohydrate due to soluble fibre found in beans – good to prevent constipation Source of protein and minerals Perfect accompaniment to serve with wholegrain dishes and vegetables Ingredients – serves 6 1.5 litres of water 400g of dried pinto or black beans – soaked in water for 2 hours 1 brown onion – finely chopped 3–4 garlic cloves – finely chopped 3 tablespoons of olive oil 2 bay leaves 2 tablespoons ground cumin 3 tablespoons ground paprika Salt and black pepper to taste Optional ingredients 1 long red chilli – finely chopped
Detox broccoli soup
If you love broccoli you must try this recipe. It’s just amazing how much taste you can get from such natural ingredients. Nothing sophisticated and complicated, this soup is proof that simple things are the best sometimes. Cooking instructions In a big saucepan, bring the water to the boil with a good pinch of salt. Add the broccoli and cook until soft and tender. Drain the broccoli but keep the leftover water aside. Add the hot broccoli to a blender with 1 cup of water. Add the garlic and olive oil. Blend until smooth. Add more water if needed, salt and pepper to taste to and serve with wholegrain croutons, chicken pieces or roasted nuts. Nutritional benefits Low calorie soup – light meal, easy to digest Cleansing and detoxing active compounds found in broccoli Broccoli is superfood that is anti aging and prevents various types of cancer Very quick and simple to do Ingredients – serves 4 500g broccoli preferably organic – cut into florets 4 tablespoons of olive oil 4 garlic cloves – crushed Salt and pepper to taste
Brazilian salsa
As I’ve mentioned before Brazilians traditionally BBQ with family and friends to celebrate life. This salsa recipe is the most common side garnish in any part of Brazil. Cooking instructions Add all ingredients to a bowl and season well with salt and pepper to taste. Variation If you prefer, also add one tin of organic red kidney beans (drained and rinsed), to increase calories, protein and fibre. Nutritional benefits High in fibre, good to reduce sugar levels High in nutrients and low energy – ideal for weight loss Good fats, quality protein and low GI carbohydrate Ideal for any side garnish or sandwich and wraps Ingredients – serves 2–4 1 red onion – finely diced 1 green capsicum – finely diced 4 tomatoes – finely diced
1/2 cup of fresh coriander – finely chopped 1/4 cup of fresh flat leaf parsley – finely chopped 2 limes – juice 1/4 cup of olive oil 1 teaspoon salt 1 teaspoon pepper Optional ingredients 1 long red chilli – finely chopped
Coco manga salsa Coco in Portuguese means coconut and manga means mango. We Brazilian’s love both. This recipe is a classic example of how some ingredients can combine to deliver a totally new experience to your taste buds. If you love coco and manga you must try this out! Cooking instructions Peel and cut mango in to small cubes. Add to a bowl with all the other ingredients, season well to taste. Nutritional benefits High in fibre and low GI carbohydrate High in nutrients and medium energy Ideal to serve with fish, salads and yogurt Ingredients – serves 2–4 1 big mango – diced in small cubes 1 red onion – finely diced 1/2 cup of fresh coriander – chopped coarsely 1/2 cup tinned coconut cream 1 lime – juice Salt and pepper to taste Optional ingredients 1 long red chilli – finely chopped
Pineapple express salsa Simple, quick, express! This salsa is a great side dish for fish, chicken and BBQ meats. Tropical, exotic and delicious! Cooking instructions Peel and dice the pineapple in to cubes. Add to a medium bowl. Add herbs and coconut cream. Salt and pepper to taste. Nutritional benefits Natural, no added sugar
Ideal substitute for creams and heavy fatty sauces Aids the digestion – pineapple contain natural enzymes called bromelain – that helps to break down proteins digestion and support the respiratory system Source of vitamins and minerals Ingredients – serves 4–6 1 medium pineapple – diced in small cubes 1/2 cup of fresh coriander leaves – chopped coarsely 2 tablespoons of mint leaves – chopped 1/2 cup of tinned coconut cream Salt and pepper to taste
Healthy nibbles Pink salmon cream This amazing dip is the easiest to make and maybe one of my favourites. It is delicious, different and very healthy. The grilled fresh salmon gives not only creaminess to the dish but also plenty of substance and nutrition. Definitely a winner for casual parties and family gatherings. Nutritional benefits Source of good fats – omega 3 Good quality protein for snacks and light meals – ideal for canapés and sandwiches Easy, quick and lasts long in the fridge Ingredients – serves 4 500g fresh salmon fillet 1/2 cup Greek yogurt 1/2 cup of cottage cheese 2 garlic cloves – minced 1/2 cup of fresh coriander or fresh flat leaf parsley 1/2 cup spring onions – chopped 1 tablespoon ground smoked paprika 1 lemon – juice squeezed 2 tablespoons of olive oil Salt and pepper to taste Cooking instructions Season the salmon with salt and pepper and grill for a few minutes to seal on all sides. You can cook to medium rare if you prefer. Add all the ingredients in a food processor and blend until smooth. Add more salt and pepper to taste if you prefer.
Stuffed mushrooms
This dish is usually made with unhealthy ingredients. I love stuffed mushrooms and I knew I could make this dish healthier. Instead of using traditional ingredients like parmesan cheese, breadcrumbs and cream cheese to give flavour I used cottage cheese, light ricotta, herbs and mushrooms stalks. Nutritional benefits Healthy snack – no full cream and excess saturated fats Great for healthy dinner parties No breadcrumbs – no gluten – substituted for mushroom stalks Ingredients – serves 4–6 10–20 cups of big mushrooms – 2 units for each of your guests 500g light ricotta cheese 1 tablespoon of fresh thyme leaves 1/2 cup of fresh flat leaf parsley – finely chopped 1–2 garlic cloves – finely chopped 1/2 brown onion – finely chopped 2 tablespoons of olive oil Salt and pepper to taste
1 teaspoon of dried oregano Cooking instructions Pre heat the oven to 180°C Carefully remove the stalks of the mushroom with your hands and chop them finely to add to the mix. Stalks are nutritive and add a different texture to the dish. In a bowl add ricotta, garlic, onion, chopped mushrooms stalks, thyme, parsley, olive oil, salt and pepper to taste and mix well. Stuff the whole mushrooms with the mixture and bake for 20–30 minutes until golden brown. Remove from the oven and sprinkle dried oregano on top. Serve immediately!
Healthy hummus
Great for snacks and entrees, hummus is very popular around the world used for its simplicity and amazing taste. Ideal to offer with carrots, celery and cucumber sticks. Nutritional benefits Great healthy snack if combined with vegetables Quick, simple to make and last up to 5 days in the fridge Source of protein and low GI carbohydrates Good fats – sesame seed paste – tahini Source of calcium – chickpeas and tahini Ingredients – serves 4 2 tins of chickpeas – preferably organic – drained and rinsed 2–3 tablespoons of tahini paste 2 garlic cloves – minced 1 lime – juice squeezed 2 tablespoons of olive oil 2 teaspoons of salt 1/4 cup hot water Cooking instructions In a small saucepan cover the chickpeas with fresh water and bring to the boil for 5 minutes and drain. Place the hot chickpeas, in a food processor with all other ingredients and blend until a smooth consistency is reached. You can add more water if you want to make it runny. Season to taste and add more lime if desired. Tip: Hot chickpeas make a silky and smooth hummus.
Lean chick cream Parties in Brazil with my friends were always centered around food. Everyone used to bring a dish that we could nibble on. This recipe is quick, substantial and tastes awesome. Your guests are going to love it. Nutritional benefits High in protein, low in carbohydrates saturated fats Nutritive snack – serve with sticks of carrot, celery, cucumber, broccoli, salads, crackers and whole grain bread Ingredients – serves 6–8 500g free range chicken breast – diced 250g low fat Greek yogurt 200g cottage cheese 1/2 cup spring onion – sliced 2 tablespoons of fresh rosemary – stripped, no stalks 2 tablespoons of fresh thyme leaves – stripped, no stalks 2 tablespoons of fresh dill 2 tablespoons of olive oil 1 tablespoons of Dijon mustard A pinch of ground black pepper for the mixture Salt to taste Cooking instructions Heat the olive oil in a large saucepan over a high heat add the diced chicken and cook until golden brown. Place warm chicken in a food processor and add all the other ingredients and blend until smooth consistency is reached and season with salt to taste.
Beach house tuna
I created this dish on Gili Island in Indonesia. The natural local produce on the island made me realize how many benefits there are in using spices, roots and herbs when you live on a small island where agriculture is very limited and fresh produce is very expensive. It was a lesson to me. It showed me that by using these key ingredients you can make almost anything taste good. Nutritional benefits Quick and simple recipe that lasts up to four days if refrigerated High in protein and low in carbohydrate Coconut oil boosts energy by delivering medium chain fatty acids as source of quick energy Coconut contains lauric acid that is effective anti-microbial, anti-fungal, anti-bacterial and anti-virus Ingredients – serves 4 400g tin of tuna in olive oil – drained 1 red or brown onion – sliced thinly 3 garlic cloves – finely chopped 1 tablespoon of lemon grass – just the white part chopped 2 sweet chillies or banana chilli – sliced thinly 2 long red chillies – sliced 1 cup of fresh coriander – chopped
2 limes – juice squeezed 4 tablespoons of olive oil or coconut oil Salt to taste Cooking instructions In a large pan over a high heat add half the oil and sauté the onions, garlic, lemon grass, sweet and hot chillis for 1–2 minutes or until the onions are translucent, then place in a bowl. Open and drain the tuna and add to the bowl with rest of the oil, lime, coriander and salt to taste. Serve hot or cold.
Garlic and herb wholegrain canapés
This is a healthy alternative to white flour canapés because it is made from wholegrain bread that is better for your health. Nutritional benefits Good substitute for refined products and lower GI carbohydrate Wholegrain – source of fibre, vitamins and minerals Ingredients – serves 3–4 7 medium slices of wholegrain bread 2 or more garlic cloves – finely chopped 1 teaspoon of dried oregano 1/4 cup of olive oil Salt and pepper to taste. Baking paper Cooking instructions Cut the bread into small squares (about 3x3cm) using a knife or use a round cookie cutter to make circles. Mix together the garlic, herbs and olive oil and season with salt and pepper to taste. Cover a baking tray with the baking paper and arrange the bread evenly and brush with the garlic and herb oil. Bake until brown and crispy. Tip: Don’t throw away any leftover pieces of bread – you can toast them and make them into high fibre crumbs and keep for another recipe.
Smoked salmon canapés Great for dinner parties, canapés are special little bites that can deliver lots of taste. The secret is to keep it simple and use ingredients that are strong in flavour. Nutritional benefits Low in saturated fats and source of good healthy ones – omega 3, 6 and 9 Low in carbohydrates and can be served with salads, vegetables and many other dishes Quick, easy and healthy snack
Ingredients – serves 4 20 canapé units – see garlic and herb wholegrain canapés recipe 200g smoked salmon 2 fresh tomatoes – peeled and diced small 2 tablespoons of fresh dill – chopped 2 tablespoons of olive oil 1 tablespoon of lemon juice 1/2 tablespoon salt Cracked pepper to taste Cooking instructions To remove the skin from the tomatoes, first bring a small saucepan of salt and water to the boil. With a knife make a cross on the top of the tomato and place in the boiling water. The skin will then begin to peel. Turn off the heat, drain and run under cold water. Now remove the skin this should be easier. Cut each tomato in half, deseed and dice small. Chop the smoked salmon into small pieces and add to a bowl. Place the diced tomatoes, dill, lemon and olive oil in a bowl and gently mix them together, season with salt and pepper to taste. Serve with wholegrain canapés (see recipe) or as a sandwich filling.
Super food desserts Choco chia
Choco is the shortened name for chocolate in Brazil. When I created this recipe I was thinking how I could get my nutrients as well as eating a nice sweet dessert. So I created Choco chia which is a good example of how to create a healthy sweet tasting dessert without the sugar. Nutritional benefits High in antioxidant Chia seeds – high in soluble fibre, helps reduce and control excess of cholesterol, blood sugar and triglycerides Minerals like iron, calcium, magnesium and other minerals Super food chia seeds and cacao are helpful for anemic people looking for more energy and source of iron Ingredients – serves 8–10 1 litre of milk (any kind) – soy, almond or coconut milk 100g cacau powder 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol 100g chia seeds 3 tablespoons of gelatin or agar agar
Cooking instructions Dissolve the gelatin or agar agar in 1/2 cup of hot water. In a medium saucepan bring the milk of your choice to the boil and reduce to simmer. Turn off the heat and add the gelatin and whisk well for a few minutes. Add the cacau powder, chia seeds and sweetener of your choice. Whisk a little more. Pour into individual cups or dessert glasses, around 100ml, and place in the fridge to set for an hour or more.
Berry good sauce with chia seeds This is a great sauce to always have in your fridge because it can be used in smoothies and desserts. It goes really well with my coconut heaven and choco chia recipes. The kids will love it! Nutritional benefits No sugar, Low GI carbohydrates, high in protein and high in fibre Chia seeds boost brain function – brain food Source of vitamin C and minerals like iron, calcium, magnesium, potassium and many others Ingredients 300g frozen berries 1 cup of water 1–2 dollops of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol
4 tablespoons of chia seeds 1/2 lime – juice Cooking instructions In a medium saucepan add the berries and water and bring to the boil over a medium heat. Reduce the heat to simmer once the berries are boiling and whisk occasionally cooking for about 10–15 minutes. Add the chia seeds and sweetener of your choice. Whisk the sauce until it thickens. Turn off the heat and add the lime juice. Serve as a hot or cold sauce.
Coconut heaven This is a must for coconut lovers. A chef friend of mine created this healthy, simple and delicious recipe based on a dessert called panacotta, which is unhealthy because it contains cream and sugar. This healthy alternative is delicious and I teach it in all of my cooking classes and everybody loves it. Nutritional benefits Low carbohydrate and low GI No Sugar – natural sweetener – healthy substitute for sugar and fructose No milk, cream or milk solids Ingredients – serves 10 3 tin of coconut cream or milk – preferably organic
1 teaspoon of natural vanilla extract 1 tin of water – use the empty can 3 tablespoons of gelatin or agar agar 1/2 cup of honey or a natural sweetener to taste – stevia, coconut sugar, xylitol 2–4 tablespoons of chia seeds Fresh fruit of your choice to serve or berry good sauce (see recipe) Cooking instructions Using a medium saucepan add the coconut cream, water and vanilla and bring to the boil and simmer for 5 minutes to bring out the flavour. Meanwhile dissolve the gelatin or agar agar in half a cup of hot water. Add the natural sweetener, chia seeds and gelatin to the coconut mixture and turn the heat off and whisk well. Pour into individual cups or dessert glasses and place in the fridge for an hour or more. Serve with your choice of fresh fruit or berry good sauce (see recipe).