Who said that potato mash and buffalo wings need to be bad for you?

All your favourite food made healthy

Maybe you’ve decided to reduce your cholesterol, fat, sugar, wheat or dairy intake, or maybe you’re just chasing that ‘overall good health’ dream. Either way, these days you can pretty much always find that your favourite meal has been reinvented so that you can indulge without falling off the ‘clean eating’ bandwagon.

We’ve found some fabulous substitute recipes for banoffee ice-cream, fatty roasts, icy poles, carbonara, mash potato, crispy skin chicken, chips and dip, rocky road and even Buffalo wings. Basically all the things we all crave to hoe into in the holiday season.

This treasure trove of deliciousness strives away from refined sugars and simple carbs wherever possible. These are good options to satisfy those cravings and actually enjoy health foods.

Jacqueline Alwill’s banoffee ice cream

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Makes 6 small popsicles

• 2 frozen bananas
• 1/4 cup coconut cream
• 1 teaspoon vanilla bean extract or powder
• 3-4 tablespoons almond butter
• 1/4 cup peanuts, chopped and toasted
• 1/4 cup coconut oil, melted
• 1/4 cup raw cacao powder
• 1 tablespoon maple syrup

1. Combine bananas, coconut cream and vanilla in blender or food processor until creamy.
2. Pour the mixture into icy pole moulds filling half way, then adding a heaped teaspoon of almond butter fill each to the top with remaining banana coconut mixture.
3. Poke an ice cream stick down the middle of each and set in the freezer for 6 hours.
4. Once frozen, prepare the chocolate coating by whisking together melted coconut oil, cacao and maple.
5. Place a large piece of baking paper on a tray, remove ice creams from moulds then dip into the chocolate, coating evenly, sprinkle with peanuts on each side and place on baking paper to set for a moment before repeating the process.
6. Eat immediately or pop back in the freezer to set and eat on another occasion – sooner rather than later!

Dani Venn’s healthy zucchini noodle carbonara

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Serves 2-3

• 2 large, straight and firm zucchinis (I use one zucchini per person)
For pine nut cream:
• 150g pine nuts
• 1 cup almond milk (I like to use Pure Harvest brand almond milk)
• 1 tablespoon nutritional yeast flakes
• 1 teaspoon salt flakes
• 1/2 teaspoon black cracked pepper
For sauce:
• 2 large free range eggs
• 1 tablespoon olive oil
• 1 large garlic clove, finely chopped
• 200g free range bacon•
Fresh parsley, chopped for garnish

1. First make your zucchini noodles by whizzing them through a vegetable spiraler and set them aside.
2. Make your pine nut cream by placing pine nuts, almond milk and nutritional yeast flakes in a blender and blitzing until smooth. The consistency should be a little runnier than thickened cream. Season with salt and pepper.
3. Pour into a small mixing bowl and set aside. This can be prepared in advance and kept in the fridge until you are ready to use.
4. When you are ready to serve your carbonara, add the eggs into the pine nut cream and mix with a fork until well combined.
5. I like to work in two batches for this recipe as you probably will have too many zucchini noodles to fit in the pan. So divide all the ingredients in half and use half of everything in each batch.
6. Use a large non-stick pan, place over medium heat, add olive oil and when hot add in half the garlic and bacon and cook for a few minutes stirring so to cook all sides.
7. Add in half the pine nut cream mixture and zucchini noodles (zoodles!) and stir well to combine, cook only for a few minutes as the zucchini noodles can become watery and overcooked quickly, this dish does not require much cooking.
8. Set aside and repeat with remaining ingredients. 9. Serve with some chopped up parsley and extra seasoning. Enjoy!

Jessica Sepel’s healthy rocky road

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Makes 9 slices

• 3/4 cup coconut oil, melted
• 1/2 cup cacao powder
• 5-6 medjool dates, pitted
• 1 tsp cinnamon
• 1/2 tsp sea salt
• 1/2 cup gluten-free granola or puffed brown rice
• 1/4 cup shredded coconut
• 1/4 cup mixed raw nuts, chopped (I used hazelnut and pistachios)
• 1/4 cup goji berries

1. Add coconut oil, cacao powder, cinnamon, sea salt and dates to a food processor. Process until smooth.
2. In a large bowl, combine granola/puffed brown rice, coconut, mixed nuts and goji berries. Pour over cacao-coconut mixture and stir to combine.
3. Spoon the mixture into a lined baking dish and place in freezer to set for 30 minutes.4. Remove from freezer and slice. Enjoy immediately.

+This rocky road keeps in the freezer for up to 2 weeks.

Jaqueline Alwill’s raspberry mango and vanilla icy poles

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Makes 6 small icy poles

Raspberry layer:
• 1 cup coconut cream
• 140g mango pieces
• 1 banana, peeled
• 1/4 cup raspberries
• 2 teaspoons honey

Mango layer:
• 1 banana
• 1/2 cup mango
• 1 teaspoon vanilla bean

1. To make the raspberry layer combine all of the ingredients in a high powered blender or food processor and blend until combined.
2. Divide the mixture across the base of the icy pole moulds. Tap the moulds against a counter to ensure no air bubbles remain.
3. Make the mango layer by blending all of the ingredients together.
4. Pour the mango mix into the moulds and place a paddle pop stick into each. Place in the freezer to set overnight.

Hot for Food’s cauliflower Buffalo wings

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Serves 4 small or 2 large

• 1 head of cauliflower, approx. 4-5 cups of florets
• 1/2 cup unsweetened non-dairy milk (almond or soy work best)
• 1/2 cup water
• 3/4 cup all-purpose flour (can sub gluten-free rice flour)
• 2 tsp garlic powder• 2 tsp onion powder
• 1 tsp cumin
• 1 tsp of paprika
• 1/4 tsp sea salt
• 1/4 tsp ground pepper
• 1 tbsp non-dairy buttery spread (earth balance)
• 1 cup frank’s red hot sauce

Salt and vinegar wing sauce:
• 1 tbsp earth balance buttery spread
• 3 tbsp apple cider vinegar
• 1 tbsp water• sea salt, to taste

Ranch dip:
• 1 cup wildwood zesty garlic aioli (or vegan mayonnaise of your choice)
• 1/8 cup non-dairy milk
• 2 tsp apple cider vinegar
• 1 tsp onion powder
• 1/4 tsp sea salt
• 1/4 tsp ground pepper
• 1 tbsp dill
• 1 tbsp parsley
• 1 tbsp chives

1. Line baking sheet with parchment paper and preheat your oven to 232°C.
2. Wash and cut cauliflower head into bite sized pieces/florets.
3. Mix all the ingredients (minus the non-dairy buttery spread and hot sauce, this is added separately!) into a mixing bowl.
4. The batter shouldn’t be so thick that it doesn’t drip, but also not so thin that it doesn’t coat or stick to the cauliflower. Note, if you’re using rice flour you may need to add a little more liquid to get the batter the right consistency. It tends to be slightly thicker.
5. Dip each floret into the mixture and coat evenly. Tap off the excess a couple of times on the side of the bowl.
6. Lay florets in an even layer on the parchment lined baking sheet without overcrowding. Note, parchment paper or a silpat mat is essential in preventing the batter from coming off throughout baking! We’ve tried oiling the baking sheets and they tend to stick. You need parchment paper!
7. Bake for 25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
8. While the cauliflower is baking get your wing sauce ready. In a small saucepan on low heat melt non-dairy buttery spread and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
9. If you’re making salt & vinegar wings, melt the vegan butter and remove heat. Then stir in apple cider vinegar and water. You will sprinkle sea salt directly on the cauliflower wings after they’ve been coated with this sauce.
10. Get your ranch dip ready. If you use a regular vegan mayonnaise without garlic in it, then you might also want to add 1 tsp of garlic powder. Finely chop the fresh dill, parsley and chives. Whisk together all the ingredients until smooth. Alternatively (and this is how I prepare the ranch) you can blend together vegan mayonnaise, non-dairy milk, apple cider vinegar, onion powder, garlic powder, sea salt and ground pepper in a blender. Pour the dip into a jar or serving bowl and stir in the fresh herbs. Refrigerate before serving.
11. Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly, or you can do this in smaller batches.
12. Then spread all the florets in wing sauce out onto the same baking sheet. Bake in the oven for another 25 minutes, flipping the florets over half way through.Note:

+Using gluten-free rice flour may vary bake time and everyone’s oven is different. Watch the florets at both stages and adjust bake time accordingly!

The Healthy Chef’s raw Christmas puddings

Photo: Teresa Cutter

Photo: Teresa CutterSource:BodyAndSoul

• 225g fresh pitted dates – approx 10 – 15 dates depending on their size
• zest from 1 orange
• 250g organic dried apricots, chopped
• 150 g (1 ½ cups) almond meal/ground almonds
• 1 teaspoon vanilla bean paste or extract
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground ginger
• 80 g white chocolate, melted for decoration

1. Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
2. Process until mixture is combined and looks like fine crumbs.
3. Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice then mix again. Your pudding mix should come together in the hands when lightly squeezed.
4. Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
5. Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
6. Melt white chocolate in a small bowl that is set over a simmering pot of water.
7. Spoon a little white chocolate over the tops of the puddings if using and garnish. You can use goji berries, fresh cherries or anything you fancy. Alternatively omit the topping if you wish.
8. Arrange onto a serving plate and set aside until needed.9. Store in the fridge for up to 2 weeks.

Jessica Sepel’s healthy chips and dip

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Serves 4

• 3 carrots, peeled
• 3 parsnips, peeled
• 3 tbsp cold-pressed olive oil
• 2 rosemary sprigs
• 2 tbsp Za’atar spice blend (optional)
• 1 avocado
• Squeeze of lemon juice
• 1 tsp chilli flakes etc. (optional)

1. Preheat oven to 180°.
2. Cut carrots and parsnips into chip shapes and arrange on a baking tray.
3. Drizzle olive oil over chips and toss to coat.
4. Sprinkle Za’atar spice over carrots and rosemary springs over parsnip.
5. Season generously with salt and pepper. Place in oven and cook for 20-25 minutes, until crispy.
6. Place avocado in bowl. Using a fork, mash until smooth. Add a squeeze of lemon juice, salt and pepper. Chilli flakes optional, but very much recommended.
7. Remove chips from oven, assemble on a platter with Avocado Dip and enjoy!

Note: A hot oven is the key to crispy chips – make sure to preheat your oven properly before you put your veggie chips in.

Jacqueline Alwill’s slow cooked sumac bolar roast with almond sauce

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Serves 4

• 1 kg bolar roast
• 1 1/2 tablespoons ground sumac
• 2 tablespoons coconut sugar
• 1 tablespoon olive or coconut oil
• 2 bay leaves
• 1 cup beef or vegetable stock
• 2 red onions, peeled and cut into wedges
• 1 head garlic, halved on the round
• 1 bunch fresh flat leaf parsley, to serve
• sea salt and black pepper

Almond Sauce:
• 3/4 cup blanched almonds
• 1/2 cup (45g) rolled oats
• 1 clove garlic, peeled and crushed
• 1 tablespoon almond milk (or milk of choice)
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice

1. Preheat oven to 150C.
2. Mix sumac coconut sugar and a pinch of salt and pepper in a small bowl and rub over the meat.
3. Place large round casserole dish on medium heat on stove, add oil, and cook meat for 2 minutes on each side to seal it.
4. Remove meat from dish, turn off heat. Add bay leaves and stock, place garlic in the middle of the dish and place bolar on top.
5. Arrange onions around the meat, cover with lid (or double layered foil) and place in oven to cook for 2 hours.
6. Whilst bolar is roasting, prepare the almond sauce. Soak rolled oats in 1/2 cup (125ml) water.
7. Dry roast almonds in a large fry pan until lightly golden, then place in blender or food processor with oats, garlic, milk, olive oil and lemon juice and blitz until smooth.
8. Once meat is cooked, pull apart using forks or place in the middle of the table for guests to do so. Serve with almond sauce to accompany.

Note: If you don’t have a casserole dish, sear off the beef in a fry pan then transfer to a large lasagna dish or roasting pan and cover with a double layer of foil.Regular raw almonds are fine for the almond sauce, however will alter the colour of the sauce.

Green Press’s ultimate healthy crispy chicken

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Serves 2

• 100g organic free range chicken breast
• 2 cups broccoli, chopped & stalk removed
• 1 bunch (roughly 10 spears) asparagus
• 1 red capsicum (red pepper)
• 100g quinoa
• 1 lemon
• 1/3 bunch thyme

1. Cook quinoa as per instructions.
2. Remove chicken from fridge and season with salt, pepper & tablespoon olive oil.
3. Put thyme under skin.
4. Get skillet or pan and put in 1 tablespoon of olive oil, turn heat to medium-high.
5. Wait one minute, let it get hot.
6. Add chicken, skin side down first until golden brown (roughly 4 minutes) and flip.
7. Sear off the bottom side of the breast (4 minutes). Sprinkle fresh chopped thyme leaves.
8. Dice and steam broccoli, asparagus and capsicum on high heat, setting (iPhone) timer to three minutes, or until vibrant and cooked.
9. Strain and rinse under cold water- bonus points if you add ice while straining as this stops the cooking process, retaining the nutrients, crunch and flavour.
10. Season with sea salt and pepper – optionally top with almonds to match our photo.
11. Squeeze the juice from 1/4 lemon on top of vegetables and chicken.

Jessica Sepel’s 7-minute cumin, cauliflower and carrot mash

Photo: supplied

Photo: suppliedSource:BodyAndSoul

Serves 2

• 1 head of cauliflower, chopped into florets
• 2 carrots, chopped
• 1 tsp cumin
• 2-3 tbsp olive oil
• 1/2 cup boiling water
• Salt, pepper, sesame seeds and chilli flakes

1. Steam the cauliflower and carrots over a pot of boiling water for 7-10 minutes, until very soft.
2. Add the steamed cauliflower and carrots to your food processor.
3. Pulse in short bursts, adding the olive oil, salt, pepper and cumin to taste.
4. Pour in the water so the ingredients start to puree/become mash-like.
5. Add to a bowl and season with sesame seeds, cumin spice and optional chilli flakes.

Note: If you don’t have the cookware to steam your veggies, you can add them to a large pot of boiling water and boil them until soft. Then add to the food processor and continue on with the recipe!

December 15, 201612:13pm

nutrition | body+soul

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