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ePublication of Australian Fitness Network

The Healthy Chef Teresa Cutter shares her recipes for a power-packed pancake brekkie and a comforting soup that’s delicious flavour is matched by its anti-inflammatory credentials.

 

3 ingredient protein pancakes 

These delicious pancakes are high in protein and essential amino acids to sustain lean muscle and nourish a healthy immune system. They are simply made with smashed ripe banana, organic eggs and a serve of protein. Delicious drizzled with a little maple syrup and a squeeze of fresh lemon. Enjoy! 

 

Ingredients 

  • 1 medium ripe banana
  • 2 organic eggs
  • 2 tablespoons of your choice of protein powder or Healthy Chef Organic Pea Protein 

Method 

  1. Smash banana with a fork in a small mixing bowl. 
  2. Add the eggs and mix through until combined. 
  3. Add protein and mix to combine. 
  4. Heat a non-stick pan over a low heat with a little butter or olive oil and spoon in the pancake mix, 2 tablespoons of mix per pancake. 
  5. Cook over a low heat so that it cooks through. 
  6. Flip over and cook the other side. 
  7. Serve and enjoy. 

Notes and inspiration: Use 100g smashed roasted pumpkin in place of the banana.


 

Smashed cauliflower & turmeric soup 

If you’re like me and enjoy a big bowl of nourishing, warming soup when the weather gets chilly, you’ll absolutely love this perfect winter warmer. This delicious recipe is from my plant-based, award-winning cookbook Earth To Table. 

 

Cauliflower is rich in sulphur, necessary for the synthesis of certain key proteins in the body. Sulphur is also needed for the synthesis of glutathione, which acts as a potent antioxidant, protecting your cells from damage. Turmeric is a powerhouse natural anti-inflammatory, that is also high in antioxidants. Enjoy this nourishing soup on its own or served with steamed jasmine or basmati rice. 

 

Ingredients 

  • 2 cloves garlic, smashed 
  • 1 onion, finely chopped 
  • 10cm knob fresh grated turmeric or 1 teaspoon powdered turmeric 
  • 2 tablespoons extra virgin olive oil or ghee 
  • 750ml (3 cups) hot water or vegetable stock (see notes) 
  • 1 small cauliflower, finely chopped 
  • 1 x 400g tin chickpeas, washed and drained 
  • sea salt and white pepper to taste 
  • 125ml (½ cup) coconut milk or oat milk 

 

Method 

  1. Cook garlic, onion and turmeric with the olive oil on a low heat for 5 minutes. 
  2. Add the cauliflower and water, then partially cover the pot and simmer for 10 minutes until cauliflower is tender. 
  3. Gently smash the soup using a potato masher until the cauliflower pieces are broken up. 
  4. Add the chickpeas and coconut milk then season to taste. Add extra water if required. 
  5. Serve and enjoy.

 

Notes and inspiration: Add 2 tablespoons nutritional yeast to boost flavour. Serve alone or with a side of steamed Jasmine or Basmati rice. 

 


 

Teresa Cutter

Founder of The Healthy Chef, Teresa is an author, nutritionist and classically trained chef. You can find more recipes, tips and products on her website, Healthy Recipes App, eBooks, Facebook and Instagram. thehealthychef.com / facebook.com/healthychefteresacutter / instagram.com/teresacutter_healthychef

 

 

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