Forking Real - Food to heal, food that's real

Ever since visiting a Vietnamese restaurant I have been craving Pho. I did a bit of reading and came up with a simple home version. It literally was so easy. Less than 20 minutes and it was on the table! Originally I was planning to have it vegetarian, but the beef roast I had in the crock pot at the time was medium rare and smelled so good. I finely sliced off a few slices and placed on top of the Pho. Rice noodles/sticks Broccoli or cauliflower Fresh coriander chopped Red pepper or chilli Soy or mung sprouts Broth 1 litre Stock 1 star anise 1 red onion sliced 1 tsp chopped ginger 3 small garlic cloves chopped 1 tsp red curry paste 2 tbsp tamari (or soy) sauce 1 tbsp fish sauce 2 tbsp coriander stalks 1 tsp cracked pepper Optional :  Meat toppings Quick fried chicken, pork or beef Slow roasted beef finely sliced Combine broth ingredients in a pot and bring to boil. Let it simmer on low while preparing the noodles. In a separate pot boil water and ...

Broccoli is a powerhouse vegetable. There is a reason body-builders eat it. High in iron, potassium and magnesium it also contains antioxidants such as Vitamin C. This helps with overall skin health and appearance. It is rich in Vitamin K which helps with Calcium absorption and bone health. Studies have shown that while boiling or lightly steaming can reduce the amount of Vitamin C, it makes other properties more readily available or absorbed. It is easier digested cooked rather than raw. Salad 1 1 head of steamed broccoli 1/4 cup dried cranberries - beware some brands have added sugar and oil!  GoodFor is a great option. 1/2 cup almonds chopped 3 Tbsp tahini - I like this brand 2 Tbsp water 1/2 Tbsp apple cider vinegar Chop broccoli into small pieces. Place into a saucepan & add water 2cm from bottom. Once boiling, boil for 5 mins or until lightly soft. Drain & season with salt. Add cranberries and almonds. Mix tahini, vinegar and water together. Pour over bro...

I hate cutting pumpkins. This recipe eliminates that step completely ! The taste of this soup can change depending on which flavourings you choose. You can remove the curry paste and nutmeg and swap with -sauteed onions, garlic and cumin seeds -curry powder & vege or chicken stock -sweet chilli sauce A pumpkin (any kind!) Salt & Pepper 2 Tbsp sweetener (coconut sugar, brown sugar, date syrup) 1 tsp Nutmeg 1/2 tsp Cinnamon 2 tbsp Red curry paste Ceres Coconut cream Wash or wipe the pumpkin. Place the entire pumpkin into the oven whole at 180-200 degrees C. Bake until a knife slides easily into the pumpkin. Usually about 30-60 minutes depending on size. Once soft, remove the skin by gently peeling or slicing back. This step depends on the pumpkin type. Open the pumpkin and scoop out seeds. Place the pumpkin flesh inside a crock pot or stove top pot. Cover flesh with water (or stock if using) and add in flavourings. Bring to boil and let simmer for 30 mins. Or i...

A cheap cut of meat made tender & unique. This recipe was inspired by my recent obsession for Vietnamese and Malaysian dishes. I got the meat cut for $10 and it served 6 people. Definitely was a winter winner. I served with roast potatoes, green beans and broccoli. Pot roast or similar cut Garlic cloves 1 onion sliced 2 star anise H20 Sauce 4 Tbsp olive oil 2 Tbsp sugar (I used coconut) 2 Tbsp apple cider vinegar 2 Tbsp red curry paste 2 tsp grated ginger 1 tsp mustard powder 1 tsp cracked pepper 1 pinch chilli flakes Few drops liquid smoke (optional) Take the meat out of the fridge and warm to room temp. Pat meat dry. Season with salt. Sear sides of roast in a well oiled, hot fry pan - to seal in the moisture. This only needs to be long enough to create a golden crust. Place meat in slow cooker. Place sliced onion, crushed garlic and star anise in with the meat. Add 1/2 cup of water to slow cooker. Pour mixed sauce over the top of meat. Cook on low for 6-8 ...

This drink is often my go to before work.  The cacao and maca give the brain and body a "feel good" kick and its freaking awesome for energy. The cashews add in some fat to help feel full for longer.  2 Tbsp Cashews 1 tbsp Cacao 1-2 Medjool dates 1-2 ripe bananas frozen Extra nutrient options Maca powder  Beetroot powder Green powder Coconut for extra fat Pre soak cashews & dates (overnight or 6 hrs). Rinse. Combine ingredients in your blender and buzz until smooth.  Tips Health foods can be expensive, hunt around and find the best value for money with powders. I purchase Cacao and Maca from  here   Don't get worried about buying all the "health powders" at once, have a look around at costs and benefits of each and decided what works for you. Learn more about  cacao  and  maca  and medjool dates Some stores have over ripe bananas at reduced prices. I buy these and freeze.  If you c...

Succulent lemony chicken with tasty veges  This is such a quick and easy meal. I love this meal served with a big salad or steamed veges. Put in the oven and let it do it's thing.  Organic Chicken Pieces (Thighs work best) 1 Lemon Potatoes/Kumara Olive oil Rock Salt Paprika (Optional) Onions Carrots  Beetroot Mixed herbs Chop veges and place in a pan or oven dish. Layer chicken over top of vegetables. Pour the juice of 1 lemon over the chicken, drizzle olive oil. Salt and season with chosen herbs.  Bake at 200 degrees for 20 mins. Shake the pan and then turn down to 180 degrees for 30 minutes (or until chicken is cooked through).   Serve with a side salad or steamed veges.   

Welcome to my compilation of recipes and health food hacks. I have always had an interest in food and wellbeing.  Halfway through my nursing degree I went through a life journey and gained close to 30kg.  I felt sick, fat and had no energy. A few years went by and I realised I really needed to make a sustainable change.  So I went back to what I knew about health and nutrition and also started to further my knowledge. I have always had an interest in cooking and food. I began to use this and began to adopt new ways to cook for health.  So a year on I have lost a load of weight, although the number doesn't entirely matter. I FEEL better. I feel alive, healthier, energised. And it's all to do with filling my fork with REAL FOOD. Hope you find some of these posts useful. Beka