Sesame Tuna

Posted on July 9, 2017 by Janna Boulat • Posted in Entertainer, Main • Tagged Diabetic, Fish, Gluten Free, Healthy Recipe, Lactose Free, Low GI, No-Fructose, Non-dairy, Paleo, Platter, Protein, Seafood, Seeds, Side Dish, Sugar-free • Leave a comment

This is a very simple and easy way to enjoy a fresh, high quality piece of tuna. I find, it is a perfect entrée meal to share or a snack for two on the weekend.

I was served a similar dish in one of the Melbourne’s restaurants years ago and since, I have been using this idea to experiment with different coatings and sauces. This method is so versatile. So, next time you see a beautiful piece of tuna in the shop, get it and have a try.

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Sesame Tuna

Ingredients:

Fresh tuna, a piece about 250g
Sesame seeds
Black pepper (optional)
Oil
Cucumber

Sauce:
Soya sauce
Fresh wasabi
Ginger (optional)

Method:

1. Thoroughly wash tuna and paper dry. Mix sesame seeds with a bit of cracked black pepper and roll tuna in it. Press harder, so more seeds stuck to the fish to fully cover the whole surface.
2. Heat oil in a frying pan on medium and fry tuna on all sides. When first frying, notice how much time it takes to change the colour for 2mm in thickness. Then apply the same time on each side. This should take a few minutes in total.
3. Cut the fish into slices and serve immediately with some shaved cucumber and a traditional soya-wasabi sauce. Alternatively use Wasabi Mayonnaise from this earlier post.

Breakfast Cookies

Posted on July 1, 2017 by Janna Boulat • Posted in Breakfast • Tagged Calcium, Gluten Free, Healthy Recipe, Lactose Free, Low GI, No-Fructose, Non-dairy, Nuts, Protein, Seeds, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • 2 Comments

I created Teff cookies and I found them magical. First, one cookie keeps you going for a few hours and also, they are great for weight management.

Besides Teff’s high-fibre and high-protein qualities, which were mentioned in the previous posts for Teff recipes, this super grain also contains vitamins K, B1, B2, B3, B6 and C, which is unique for a grain. Combination of minerals is also admirable, just a few to mention: copper, zinc, magnesium, iron (which is easily absorbed), and what is the most attractive for me is high amounts of calcium. If your body, like mine, doesn’t agree with dairy products, Teff is a very good option for calcium consumption. This array of vitamins and minerals found in Teff makes it a healthy, weight-managing and bone-strengthening food.

There is also a nut butter ingredient in my recipe. My choice is a cashew nut butter, which I love using for my desserts. However, a similar result can be achieved by using peanut butter. Peanuts have more protein than any of the other nuts. Also, peanuts champion the other nuts with plant Sterols, which can help lower bad cholesterol in your body and reduce the risk of heart disease. Cashews have the lowest fat content (the same as pistachios), although peanuts aren’t far behind.

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Breakfast Cookies

Ingredients:

1.5 cups Teff flour
1/4 cup Rice Malt syrup
1/4 cup Maple syrup
1/3 cup sunflower oil
1 teaspoon vanilla extract
1 cup Cashew nut butter
1/4 cup macadamia pieces

Method:

1. Preheat oven to 175C. Keep all the ingredients at room temperature.
2. Mix all the ingredients except Teff flour in the bowl using just a tablespoon until consistent.
3. Add Teff flour to the mixture and using your hands mix and form a baton.
4. Place baking paper on the large tray and roll the dough baton with your palms to make it 5 cm in diameter.
5. Cut in half, then each half into two, and again until you get 16 pieces. Form a cookie smoothing the edges of the each piece and layout on the tray. Bake for 12 minutes.

Lemon and Cashew Dessert Recipe

Posted on March 3, 2017 by Janna Boulat • Posted in Dessert • Tagged Calcium, Gluten Free, Healthy Recipe, Lactose Free, Lemon, Low GI, No-Fructose, Non-dairy, Nuts, Paleo, Protein, Sugar-free, Superfood, Vegan Recipe, Vegetarian Recipe • 1 Comment

Cashew tree produce cashew apples, and cashew apples have cashew seeds. The green seeds are processed, and we find them as light brown cashew nuts on the food store shelves.

From a traditional stir fry to a modern cashew milk, from breakfast to dinner, cashew nuts prove to be more versatile every day. Health benefits of the cashew nuts inspire not only many of us who experiment with home cooking but also some food manufacturers.
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Zucchini Patties Recipe

Posted on August 23, 2016 by Janna Boulat • Posted in Breakfast • Tagged Calcium, Diabetic, Gluten Free, Greens, Healthy Recipe, Lactose Free, Low GI, No-Fructose, Non-dairy, Paleo, Platter, Protein, Quinoa, Vegan Recipe, Vegetarian Recipe • Leave a comment

Zucchini

Did you know that zucchini is a fruit?

In addition to the inelegance of this fruit, a green zucchini looks very similar to a cucumber. Nutritional values of both are similar too, a zucchini is a little higher in calories and protein, whereas a cucumber is higher in its fibre content. The vitamin and mineral content is significantly higher in zucchinis.

You can eat zucchinis raw or cooked. Steaming or stir-frying them are the most common methods of cooking. Below, I am suggesting my zucchini patties recipe that I have been improving for the last 8 years. My latest modification was to remove the dairy component. Please enjoy, they are so simple to make but they are delicious and always surprise new tasters.

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Zucchini Patties

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Celeriac Croquettes Recipe

Posted on July 2, 2016 by Janna Boulat • Posted in Entertainer • Tagged Calcium, Cheese, Diabetic, Healthy Recipe, Lactose Free, Low GI, Mushroom, No-Fructose, Oats, Platter, Protein, Side Dish, Sugar-free, Vegetarian Recipe • Leave a comment

Croquettes

My recent holidays in Spain inspired me for croquettes. The tapas variations in Spain are endless, and the croquette is the most common one. Traditionally croquettes are made with potatoes. There are regions in Spain that use paella for croquettes.

My new croquette recipe uses celeriac that is sometimes called “root of celery”. This vegetable is rich with vitamins and minerals, and it is twice less calories than potato.

Another ingredient that is a vital part of the traditional croquette recipe is the bread crumbs to keep the shape and make a crust. I am replacing bread crumbs with fine oatmeal. Also, I am using an ingredient that will help me to make a perfect croquette shape, see below 🙂

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Celeriac Croquettes

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Brown Lentil Hummus Recipe

Posted on May 31, 2016 by Janna Boulat • Posted in Entertainer • Tagged Alkaline, Beans, Calcium, Diabetic, Gluten Free, Healthy Recipe, Lactose Free, Legumes, Lemon, Low GI, No-Fructose, Non-dairy, Paleo, Platter, Protein, Quinoa, Side Dish, Vegan Recipe, Vegetarian Recipe • Leave a comment

I had a few posts on legumes previously, please search ‘legumes’ to access them. Lentils are a high protein, high fibre member of the legume family.

Traditional hummus is made of chickpeas, and chickpea hummus is a very smart food.

Here is a comparison of the brown lentil and the chickpea for your review:

One cup of cooked brown lentils contains: Sugar 4g, Fiber 16g, Protein 18g, and Iron 37%. Total 230 Calories.

One cup of cooked chickpeas contains: Sugar 8g, Fiber 12g, Protein 15g, and Iron 26%. Total 269 Calories.

(http://nutritiondata.self.com)

So, I’ve just experimented with hummus made of brown lentils, and I love it!

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Brown Lentil Hummus

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Seaweed Wagyu Beef Recipe

Posted on April 29, 2016 by Janna Boulat • Posted in Entertainer, Main • Tagged Beef, Diabetic, Gluten Free, Healthy Recipe, Lactose Free, Low GI, Meat, No-Fructose, Non-dairy, Paleo, Platter, Protein, Seafood, Sugar-free • Leave a comment

Wagyu Beef

Wagyu beef is fatty, but there is something special about this meat. The ratio of monounsaturated to saturated fat is much higher in Wagyu than any other beef. Monounsaturated fat could have positive effects on heart health. The serving sizes of the Wagyu dishes are very small, so if you like a big steak it is probably better to go with lean eye fillet and not Wagyu.

An interesting study on the impact of the beef steak thermal processing on degradation of good fats and levels of inflammation after the consumption of the cooked beef. Pan-fried (PF) and sous-vide (SV) thermally processed beef were compared by measuring fifteen oxidised lipids in post-meal plasma. ‘Postprandial plasma inflammatory markers tended to remain lower following the SV meal than the PF meal.’ (Food Chemistry, Volume 184, 1 October 2015, Pages 57-64)

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Seaweed Wagyu Beef

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New Australian Healthy recipes

Tag Archives: No-Fructose

Sesame Tuna

Sesame Tuna

Ingredients:

Method:

Breakfast Cookies

Breakfast Cookies

Ingredients:

Method:

Lemon and Cashew Dessert Recipe

Zucchini Patties Recipe

Zucchini

Zucchini Patties

Celeriac Croquettes Recipe

Croquettes

Celeriac Croquettes

Brown Lentil Hummus Recipe

Brown Lentil Hummus

Seaweed Wagyu Beef Recipe

Wagyu Beef

Seaweed Wagyu Beef

Sesame Tuna

Ingredients:

Method:

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Breakfast Cookies

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Method:

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Zucchini

Zucchini Patties

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Croquettes

Celeriac Croquettes

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Brown Lentil Hummus

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Wagyu Beef

Seaweed Wagyu Beef

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