Dentally Cooked

Dr Marcus Matear is a Australian-based Dentist and Chef, focused on healthy eating and preventative health.

[dentallycooked]

Broccoli Salad Serves 4 Ingredients - 2 Broccolis - 2 tbsps. Olive oil - 2 cloves garlic finely sliced - Generous handful almonds - Bunch mint basil + 1/2 bunch dill - 1/4 red onion finely sliced - hot smoked salmon fillet (optional) Dressing - 1 cup Yoghurt - 1 Lemon tested and juiced - 3 Anchovies finely sliced - Water - 1/2 handful raisins Methods 1. dry fry almonds low heat. Then chop up 2. Cut broccoli into bite sized florets 3. Fry broccoli in high heat with olive oil till golden both sides 4. Turn down heat, add garlic away from broccoli, add some more oil to cook raw taste out of broccoli 1min or so, stop before it goes brown. Season while hot 5. For dressing combine ingredients and stir, add water till pouring cream consistency, season salt and pepper to taste 6. Place ingredients in bowl and pour dressing on top Healthy - Yoghurt: probiotic + calcium for teeth/gums - Nuts are great for teeth - low carbohydrates = less tooth decay

[dentallycooked]

Turmeric coconut spiced Frittata Warm spices and very textural. Serves 4 Ingredients: - 1 tbspn olive oil - 1 brown onion sliced - 2 cloves garlic - 1 tsp. grated or powdered turmeric + ginger - 1 tsp. cumin seed - 1/2 tsp. mustard seeds - salt + pepper - 400mp coconut cream - 1 handful chopped kale + 1/2 handful coriander + mint - 6 eggs - handful grated Parmesan ~ Greek Yoghurt - fried shallots - toasted handful of chopped almonds - 1 handful coconut flakes toasted - pickled onion optional or 1 lime juiced (pickled onion recipe coming soon) Methods 1) add oil to pan medium high heat add sliced onion + cook till golden. Preheat oven to 180C 2) our to side of pan, add more oil and thinly chopped garlic in oil, tumeric, ginger, cumin, mustard seeds, salt + pepper. Let fry 1min till fragrant + just before garlic browns. 3) turn heat to low, add coconut milk stir to combine, add eggs + stir to combine. Add chopped kale evenly submerged if possible. 4) add Parmesan grated on top + place in oven till set 10min. 5) top with coriander, squeeze of lime fried shallot, toasted almond, coconut flakes. Why is it good for you? - Turmeric is one of the best things for maintaining your gut wall + reducing inflammation. Associated with lower rates of dementia. Black pepper enhances absorption (add enough pepper!!) - Almonds and coconut fats make you feel full + help burn more fat in the liver. Help reduce cholesterol heart disease + stroke risk.

[dentallycooked]

Fattoush Salad Ingredients

3 leftover bread slices torn into bite size pieces

olive oil 3 tbsps.

1 cos lettuce (cut stalk end off + wash well, place in towel, wrap up + spin or salad spinner so dressing will adhere) - 3 vine ripened tomatoes cut into bite sized pieces

1 punnet of red, yellow orange cherry tomatoes + Black Russian (if available) halved or quartered

1 cucumber remove seeds + cut into 2 cm batons

4 radish cut small - 1/2 red onion

2 cups parsley chopped

1 cup chopped mint leaves

1 avocado (to make it more filling)

1 pomegranate (cut in 1/2, hit with pestle or something heavy, stand back it can be messy)

salt, pepper Dressing

2 tbspns lemon juice + lemon zest

1/3 cup olive oil

salt and pepper to taste

2 tbspns sumac

1/2 tspn cinnamon Method 1) add oil to hot pan, cook bread till golden + crisp add more oil if required, then set aside 2) chop tomatoes, add salt + pepper, add other ingredients + stir. 3) add dressing ingredients in jar, shake + toss into salad when ready for serving and enjoy! Taste - lots of zing lemon juice, zest = tang of the sumac - quality summer tomatoes make the fish amazing. - lots of herbs really make the salad shine - great pops + crunch of pomegranate + fried bread - lots of flavour explosions + crunch

[dentallycooked]

French onion soup

Feels like a warm hug Ingredients - 2 tbspns olive oil - 5 brown onions sliced or (for more texture: 1/2 through stalk and cut into segments with grain) - 2 star anise (for meaty flavour) - 30g butter - 150g dry white wine - 1kg beef stock or veg/mushroom stock for vegetarian (reduced salt) - 2 tbspns brandy or cognac - Sherry vinegar - Baguette, - Dijon mustard, - grueyere/cheddar - Chives Method Soup 1) Add oil to thick bottom pan over medium/high heat, saute onion stirring till starting to brown 2) Turn down heat to low, add butter and stir regularly till as dark as possible without burning or sticking to base 3) Remove star anise, increase heat to medium add white wine and reduce till almost dry 4) Add beef stock and gentle simmer till reduced by ½ 5) Add sherry vinegar and salt/pepper to taste Finishing 6) Put oven on grill setting Spread a thin layer of mustard on the baguette 7) Place on top of oven proof bowls, cover with cheese (the more the merrier) 8) Grill bowls till cheese is melted golden and traditionally melting down the sides. Sprinkle with chives. - Sweet Taste - Lots of cheese has Calcium and is probiotic - Onion has prebiotic inulin/fibre great to feed supportive gut bacteria

~ Recipe adapted from Heston Blumenthal ~

[dentallycooked]

Fish and Mango Tortilla

Quick, easy + super delicious!! Serves 4 people Ingredients - 2 mango (Calypso) cut into small strips - 2 avocado (slice, spoon out flesh - wrappers 1-2 cos lettuce (low carb version) or regular tortilla (~15 small wrappers) - 1/2 lemon - 1 red onion thinly sliced - 1/4 red cabbage shredded finely - 1 red chilli finely sliced (optional) - 1 bunch coriander rinsed + pick off leaves - 3 limes (cut into quarters) - 500g Fish for grilling (Bass, bara, salmon, etc) sliced into chunks - 200g plain flour, 1 tbsp (each of smoky paprika, garlic + onion), - cayenne pinch for heat (optional) - Salt and pepper to taste (1 tsp or so of each) Methods 1. Mash avocado with fork or process to puree, add salt + lemon 2. Have each of the fruit/vegetable prepped in separate bowls 3. Add flour into bowl with seasonings stir to combine 4. Add fish to flour seasoning mixture + coat 5. Add cooking olive oil to pan to coat cover bottom of pan, medium/high heat 6. Fry all fish in batches as to not overcrowd the pan till golden + crispy 7. To serve: get a wrapper (cos or tortilla), add avocado, red onion, fish, mango, chilli, coriander and a squeeze of lime. Enjoy!