Author: Tarni Deutsher

Red Cabbage

Red Cabbage

     Red cabbage is a fresh crispy vegetable that is often used in sauerkraut to help promote gut health and healthy gut bacteria. It also adds fantastic taste and texture to many Asian dishes such as rice paper rolls, fresh tofu salads and pho. […]

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Cucumber

Cucumber

   Cucumbers are such a versatile fruit that can be added to fresh summer salads, made into juice, added to sandwiches or a Greek souvlaki just to name a few. They are also great as a healthy snack or in kids lunches with fresh hummus […]

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Korean Beef Tacos

Korean Beef Tacos

  

These Korean tacos are a great twist on traditional Mexican tacos. With loads of red cabbage, avocado, coriander and lime they are the perfect fresh spring or summer time lunch or dinner to share with friends and family.

  

Serves – Around 10-12 tacos

Prep time – 4 hours Cook time – 10 minutes

  

Ingredients

Beef Marinade ingredients

4 tablespoons sesame oil

4 garlic cloves, minced

¼ cup soy sauce or tamari for gluten free option

1 tablespoon grated ginger

¼ cup hot water

¼ cup packed brown sugar

Taco sauce ingredients

1/3 cup sour cream

¼ cup mayonnaise

1 teaspoon Sriracha hot sauce

1 teaspoon garlic powder

2 tablespoons fresh lime juice

Taco ingredients

Around 700grams Flank or Flatiron Steak, thinly sliced

10-12 small flour tortillas *corn tortillas if gluten free

1/3 red cabbage, thinly sliced

1 avocado, cut into small cubes

1/3 bunch coriander leaves, washed and chopped

   

Method

Stir together all of the marinade ingredients in a medium bowl until the sugar dissolves. Thinly slice the beef against the grain and place in the marinade. Cover and refrigerate for 4 hours or overnight. *Let the beef cool for around 30 minutes to room temperature before cooking to avoid the meat producing too much moisture in the pan. 

Heat a large, heavy non-stick pan on high. Add the marinaded meat and sauté without stirring for 2-3 minutes until lightly browned, then stir and continue cooking for another 5 minutes until the liquid has evaporated and sauce has caramelised on the beef and is fully cooked through.

Toast the tortillas on a dry hot pan or on the grates of a gas stove-top, turning frequently as they cook quickly. Stir together all of the taco sauce ingredients then assemble the tacos by placing the meat in the tortillas, covering with the red cabbage, diced avocado, coriander and a generous drizzle of taco sauce. Add a squeeze of fresh lime juice if desired and enjoy.

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Baked Sesame Ginger Salmon with Greens

Baked Sesame Ginger Salmon with Greens

   Salmon is a fantastic protein to get in once or twice a week as it contains high levels of omega 3’s which help keep our brains and hearts healthy. Paired with fresh crunchy greens this is a super healthy and balanced but unbelievably delicious […]

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Parsley

Parsley

Parsley is such an amazing herb that can be used in so many recipes to add a punch of flavour and bright green colour. This herb is not only delicious but it is seriously up there with some of the healthiest foods you can be […]

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Beetroot

Beetroot

 

Beetroot is one of the prettiest vegetables out there, its deep reddy purple hue can add so much colour to any dish and its texture can be transformed from crispy, when raw, to soft and tender when cooked. This versatile root has incredible health benefits. So lets find out why this veg is so amazing.


Beets, and beet juice in particular, have been shown to lower blood pressure due to the naturally occurring nitrates that are converted into nitric oxide in the body when consumed. Nitric oxide helps to dilate and relax blood vessels, therefore improving blood flow and lowering blood pressure. Furthermore, the benefits of nitric oxide have been shown to boost exercise related stamina, assisting with blood flow throughout the body and therefore placing less stress on the heart during workouts.

    

This beautiful vegetable is also fantastic in fighting inflammation, as they are a source of betaine which is a nutrient that protects proteins, enzymes and cells from environmental stress. The powerful phytonutrients and antioxidants that give beets their dark colour have been known to provide anti-cancer effects in the body by helping combat cell damage and fight free radicals and oxidative damage. They are also very high in essential fiber and nutrients such as vitamin C, potassium, manganese, folate and B vitamins. This makes them a very nutrient dense food which can help with healthy nerve and muscle function and assist in supporting the liver, kidney and the pancreas. Beets are known for their detoxification effects as the betalin pigments support the bodies Phase 2 detoxification process, breaking down toxins so that they can be excreted from the body, this helps to purify the liver and the blood.

 

*Storage and prep tips 

When your beets arrive if they have already had the leaves and stems removed leave them as is, if not trim off the excess stems leaving around 1cm on the root. You can store the greens wrapped in paper towel and placed into a Ziploc bag for a few days to be juiced or used in salads or blanched. To keep the roots for as long as possible make sure they are  completely dry and place them in an airtight Ziploc bag, they should last around 2 weeks this way!

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Carrots

Carrots

Carrots are a very versatile vegetable that are called for in many recipes to add a mildly sweet taste, a subtle crunch and a vibrant orange pop of colour. They are well known for containing high amounts of the antioxidant beta-carotene which can help improve […]

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Celery

Celery

Celery can be an often forgotten about vegetable, mostly used in soups, stews and bolognese but this veggie is one of the healthiest around and one that you should make an effort to consume regularly!   Celery has an anti-inflammatory effect on the body as […]

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Bananas

Bananas

Bananas are a very diverse fruit, you can add them to smoothies, oatmeal, fruit salad or throw one in your bag for a nutrient dense snack on-the-go, they really are the king of fruits and for good reason.

 

Bananas are high in a fiber called pectin and un-ripe bananas contain resistant starch, which acts like a soluble fiber and escapes digestion. This helps to moderate blood sugar levels and reduce appetite by slowing down digestion. Furthermore, being overall high in dietary fiber, with a medium sized banana containing around 3 grams of fiber, they can help those experiencing digestive issues by feeding friendly gut bacteria.

 

This tasty fruit is also very high in potassium which helps support cardiovascular health, controlling stable blood pressure. They also contain powerful antioxidants such as catechins and dopamine, which may reduce cell damage from free radicals and reduce the risk of degenerative diseases.

 

Many athletes reach for bananas as a quick pre or post workout snack as they provide easily digested carbohydrates and can help reduce muscle soreness due to their high magnesium and potassium content, these minerals also help to balance electrolytes, keeping you hydrated after your workout!

 

Bananas are great to eat alone and are one of the most versatile fruits that taste amazing in smoothies, can be added to delicious banana bread when overripe or made into a decedent banana pudding, there really are so many options for this amazing fruit.

 

Storage and prep tips – to make bananas last longer and not ripen too quickly put them in a cool, well ventilated, dark spot in the house away from direct sunlight and heat. Also make sure you store your bananas away from other fruits and vegetables as they give off a gas called ethylene which will make your bananas ripen faster. If they start to ripen too much for your liking peel them and cut them into little chunks to put in a glad bag and freeze, that way they can be used for smoothies or defrosted to make banana bread in the future and you wont have wastage!

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Kale

Kale

You’ve probably noticed that kale is the latest trendy veggie, with all the health bloggers and nutritionists touting its magical benefits. Well they aren’t lying!   This nutrient dense deep green leafy vegetable is jam packed with vitamins A, C and K and packs a […]

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