Today it occurred to me that I really should be sharing my recipes as part of my fitness & healthy living journey.  I originally found it difficult to break away from my ‘tried & true recipes’ and change over to 99% healthy eating, but now that I’m in the swing of things, it seems totally natural to cook this way.  :0)  It can be super easy for you to switch over too.

My ‘tried & true recipes’ involved eating a pasta meal of some sort at least once a week, sometimes twice a week.  Lasagna, pasta bake, spag bol, Tuna bake etc etc.  There was also a couple of serves of white potato mash consumed each week.  My first step was to cut out the pasta and switch over to Sweet potato.  The pasta cut out was pretty easy as I just serve my own portion size up prior to adding noodles, pasta etc.  I also switched over to cooking with only extra virgin coconut oil… so yummy .. and so good for you. Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol in your body, but also help to convert the “bad” cholesterol into good cholesterols. By Increasing the saturated fats in the body, it helps promote heart health, and lower the risk of heart disease.  I’ve had to ‘trial run’ a few different organic brands as my children aren’t crazy for the actual coconut smell & flavour.  I personally love it, but have had to settle on the brand I now use in order to keep the peace at home.

As I’ve already said, for myself, I have swapped out white potato for sweet potato in EVERY situation where I once used white.. mashed potato, baked potato, potato chips, potato bake, use in casseroles etc.  My family still like the white potato a lot so in most situations (except the mashed variety), it’s easy to still give them the white and I just have the sweet.  I have found that the thermomix makes SUPER delicious sweet potato mash.  It’s even a hit with the fam-bam !!

Ok… so the first recipe I’m going to share with you all is my Cashew Satay Chicken & vegetable casserole.  I make this for my family once a fortnight or so, but have used it a couple of times as my ‘go to meal’ when I’m preparing a meal for a needy family etc.

satay chicken

Ingredients

  • 1 kg skinless chicken breast
  • 1 medium onion
  • 5 or 6 garlic cloves
  • 120g fresh spinach
  • dessert spoon coconut oil
  • 2 large carrots
  • 1 large sweet potato
  • can of corn kernels
  • 2 x zuccinis
  • 175g mushrooms
  • 3 stalks celery
  • 175g broccoli
  • 175g Cauliflower
  • 2 x large dessert spoon of organic cashew butter
  • 2 x dessert spoon organic natural honey
  • 2 x dessert spoons cottage cheese.

Method

  1.  Dice up chicken & all vegetables into small pieces (onion & garlic very small… I use my tupperware happy chooper.)
  2. Heat coconut oil on medium to high heat in a large dutch oven sized saucepan
  3. Cook onion, garlic & mushrooms until softened and caramelised.
  4. Add all remaining diced vegetables, turn right down to low and cover.
  5. Stir every few minutes.
  6. When your broccoli has turned a lovely bright green, it’s time to add the chicken.
  7. Add your chicken to the pot, stir through and cover.
  8. Stir every few minutes until your chicken is cooked through.
  9. Add your Cashew butter, honey, corn kernels & cottage cheese and stir through.
  10. Add your choice of herbs & spices.  (I suggest Turmeric be one of them as it is loaded with health benefits.) Cover.
  11. This can now be left for 30mins or so to simmer… or up to 2hrs on a very low heat.(the longer it simmers for, the richer the flavours.)
  12. Serve up & ENJOY all that healthy goodness !!

Notes

  • Not only different stoves, but also different cookware can vary your cooking times & temperatures.  eg. I cook in a very large flavourstone pan which doesn’t need heat over medium to achieve what would need high heat in your run of the mill saucepan.  I also may use my Chef’s Toolbox pan, which is similar to the flavourstone  when it comes to heat range.
  • All of these vegetable quantities are pretty fluid.. put in as little or as much as you like.
  • This amounts makes 2 decent sized meals for a family of 5.
  • In the interest of complete honesty…. the picture I used is not mine… it’s just that this meal NEVER lasts long enough in my home for me to take a nice picture of it, so I had to improvise and use a google image.  :0)
  • You’ll notice I add my raw chicken to the vegetables without browning it first.  I used to do this in a seperate pan as they say it locks in the flavour.  Well, in a state of rush one evening a few months back, I skipped this step and simply added it to the pan.  There was no noticeable change whatsoever, so I have continued to do it this way.. and the child that is on dishes that night thoroughly thanks me for this.  :0)
  • If you go for the longer simmer time, you will find that your sweet potato has completely cooked down to mash and will have melded with your satay sauce. If you don’t like this … go for the shorter simmer time.
  • I have also added natural greek yoghurt when I’ve had some in the fridge and that was a delicious addition to the meal.
  • I’ve also made this satay with natural organic Almond butter.

You will LOVE this recipe.  It is so so easy to make, it gives you 2 meals, and loads you up with lots of vegetable goodness !!!  The added benefit is that you can either bless another family with the second meal, or pop it in the fridge securely covered to enjoy a ready made meal 2 nights later.  Hands up who loves a ready made meal evening !!!  ME !!

So, what are you waiting for…. get cooking peeps !!!!!  xox  :0)

 

 

 

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