Watercress Fennel Salad

Watercress, red radicchio, chilli and orange zest are high in anti-oxidants.  This is a delicious crunchy salad.

Ingredients:

1 Fennel bulb finely shaved

1 zest of orange (wash the wax off first with castille soap)

1 Whole orange finely shaved

1 Bunch watercress chopped

1/2 red onion shaved

1/4 tsp chilli flakes

4 Red radicchio  leaves torn

1 Tsp Sunflower seeds

Dressing: Oil free orange dressing

 

 

 

Fennel Swiss Chard

A delicious way to eat your dark leafy greens

Ingredients:

  • 1 Bunch swiss chard, stems removed & chopped
  • 1 cup frozen chopped onion
  • 1/2 red capsicum
  • 1 Tsp fennel seeds
  • 1/2 Tsp chilli flakes
  • 1 Tbsp salt reduced vegetable stock

 

Instructions:

  • In a dry non stick pan on medium heat toast the fennel seeds until you can smell their aroma, add the onions, capsicum & chilli flakes & sauté` until their is a little colour on the onion.  Add the swiss chard to the pan and toss through with the stock, put a lid on for 5 mins & serve.

 

Hearty Yellow split Pea Soup

Ingredients:

  • 1 Kg yellow split pease soaked overnight, rinsed & drained
  • 1 clove garlic
  • 1 Cup chopped onion
  • 2 chopped carrots
  • 2 chopped celery stalks
  • 1 Tsp smoked paprika
  • 1 Tsp oregano
  • 4 cups finely shredded kale
  • 8 cups water
  • 1 salt reduced vegetable stock or make your own stock

 

Instructions:

  • Into the instant pot pressure cooker (or standard large pot) add all ingredients except kale
  • Cook on manual setting 10 minutes, switch off & wait for pressure to come down - 10 mins approx. add the kale and stir through. Optional - to use a stick blender to puree.  Conventional Pot - simmer on low for 20-30 minutes until peas are cooked through, stir in the kale & serve.

Broccoli Tahini Pate`

Not everyone likes sauerkraut so I have tweaked a delicious recipe taught at the Living Light Culinary Institute (where raw food chefs go to train) & have turned it into a tasty pate that you can use on breads, wraps like cos lettuce leaves/blanched swiss chard leaves, use as a dip, on breads, add to pizza after baking & cooled or add it to other proteins as a topping. Tahini is high in fat, so this is a treat and not to be consumed all the time. 

Ingredients:

3 Cups broccoli florets (use the stem for smoothies)

1/3 cup hulled tahini

Tbsp spring onions chopped

 Tbsp golden ground flax seeds (only freshly ground will give you the health benefits)

1 Tbsp nutritional yeast flakes

1 Tbsp tamari (salt reduced)

1 Tbsp psyllium husk

1 Tbsp Dijon mustard

1 Clove garlic (or 2 if you want a garlic hit)

Large pinch cayenne

Salt to taste 

 

Method:

ill the kettle and bring almost to  boiling point, place broccoli in a large bowl and cover with the hot water for up to 1 minute only (you don't want the broccoli to cook), drain & plunge into cold water to stop cooking. Drain well & shake off excess water and into the blender it goes with all the other ingredients. Use within 3 days. 

Lentil Stew

Ingredients:

3 cups sprouted lentils

2 cups butternut pumpkin chopped into small chunks

1 onion diced

1 garlic clove crushed

3 celery stalks sliced

1 small eggplant diced

1 tomato chopped

1 salt reduced vegetable stock cube

1 Tsp ground cumin

1L water

1/2 bunch kale stalks removed and chopped

Sea salt & ground pepper

Method:

In a large risotto pan dry sautee` the onion until soft, add the other vegetables, cumin & sauté for 5 mins. add the lentils, water and stock cubes, simmer until cooked.  Do Not Add  salt & pepper until the lentils are cooked through to very soft. Serve with salad.

 

 

Spicy Kidney Bean & Zucchini

Ingredients:

4 cups well cooked kidney beans - should be soft right through (not tinned - they are not prepared correctly for digestion & may contain lots of salt & sugar) Here are instructions on how to soak & cook beans correctly.

1 large Bottle organic tomato sauce

2-3 Tblsp tomato paste (salt reduced)

2-3 Zucchini hoped into chunks

2 cups water with 1 organic salt reduced vegetable stock cube dissolved.

1 onion chopped

3 Tsp smoked paprika

1 Tsp tumeric

1 Tsp Cayenne pepper (or to taste)

Method:

Dry sautee` onion gently until soft, at the the tomato sauce, tomato paste, spices & stock.  cook gently for 10 minutes then add the cooked kidney beans and cook on low for another 10 minutes.  Serve with a salad. 

 

 

Cabbage, Sprout & Kale Salad

Ingredients:

1/4 Savoy Cabbage shredded

6 Kale leaves stalks removed & shredded

1 large handfull sprouts

Dressing:

1 Tsp Dijon mustard

1/8 cup Brags apple cider vinegar

1/8 Cup water

 

Mix the salad greens together in a bowl & shake dressing ingredients in a jar and pour onto salad 1 hour before needed to wilt the cabbage. keep left over dressing in the fridge.

Avocado Smash On Buckwheat

 

This is a very Rich Appetiser and Should only be eaten if you are trim and healthy. Avocados are 90% healthy fat and therefore energy dense.

Ingredients:

2 Ripe Avocado

1 lemon

1tsp Wakame or kelp powder

2 tsp chia seeds

1/4 tsp cayenne pepper

1 cucumber sliced

Orgran Buckwheat crispbread

Method:

In a bowl, smash the avocado, add the chia seeds, lemon, seaweed & cayenne pepper & serve on the buckwheat crisp breads. Grind fresh black pepper on top. I buy dried wakame from Clean water in Tasmania, blend it to a powder and it keeps in a jar for the year.  Seaweed is rich in sea minerals that are very good for the body and your thyroid.  I often use it in place to sea salt in recipes.  

Pumpkin Quinoa

The recipe can be used as a main meal, quinoa is an alkaline complete protein and very satisfying.

Ingredients:

3 Cups Cooked quinoa 

1.2 red onion diced

2.3 cups diced & baked butternut pumpkin

1 red capsicum diced and baked with the pumpkin

1 bunch parsley chopped - not too finely

3 cups baby spinach sliced

2 cups raw cauliflower chopped into small pieces

2 large tomatoes diced (optional)

Dressing:

2 limes juiced

2 tsp smoked paprika

2 tsp kelp or dulse granules

sea salt to taste

cayenne pepper optional to taste

shake in a glass jar, keep left overs in the fridge for another salad.

Method:

Soak quinoa in water overnight to sprout, drain and rinse, gently simmer for 10-15 minutes until just cooked through. Bake pumpkin & capsicum on 175 deg for 20 minutes, chop all vegetables and toss gently with quinoa, add dressing and serve. 

How to Cook Legumes/Beans Properly

Kidney beans, chickpeas, lentils, cannellini beans, mung beans, adzuki beans, borlotti beans, black beans, pinto beans......etc are so good for you!!  They are a high protein, complex carbohydrate that has resistant starch so not too much starch is absorbed by your body, they are low GI, hunger satisfying, versatile, delicious and full of vitamins, minerals and phyto-chemicals.  They are a perfectly packaged food that is under rated and under used.  I my kitchen they are an important staple and my preferred source of protein.  There is more protein gram for gram and is more bio-available to our body in lentils than in red meat and they do not contain the saturated fat, hormones and chemicals that red meat contains.  Every week I prepare a large pot of beans, divide them up into ziplock bas and into the freezer for quick easy meals.  Beans in cans are not ideal as they are de-natured from very high temperatures and contain high levels of added sodium and sugar. It is ok to use cans in an emergency.  The more you eat beans for the more your body will build up the right bacteria to digest them - you will get used to it.  Gradually introduce more beans into your diet.  Do not eat uncooked beans - this is bound to cause you trouble, they must be cooked and tender right through.  If you are not used to eating beans then start slowly as the good bacteria in your gut will multiply and digest this high fibre food, it will become easier to digest as time goes on. 

If you sprout your beans for a few days first until small roots appear you will make them more alkaline, make the nutrients more bio-available and shorten cooking times.

How to cook Beans Properly

Store beans In Glass Jars

Store beans In Glass Jars

 

  • 4 bay leaves
  • 10L stockpot (large)  or use a slow cooker
  • water
  • 1/2 onion
  • 1 Garlic clove
  • Dash of olive oil

Rinse the beans under water, place them into a large bowl and cover with twice the volume of water and soak overnight.  Larger beans like chickpeas and kidney beans can be soaked for another day, changing the water twice daily, and chickpeas can be sprouted for an extra day by draining off the water, placing a lid on the container and rinsing twice a day.  The sprouting process removes the phytic acid.   

Discard the soak water and rinse the beans again, place into large stockpot with bay leaves and if you like you can add a small piece of kombu (Kelp) although I do not feel kombu makes a difference.)  Cover the beans with plenty of cold water and bring to the boil with a lid on - keep an eye on it as it will boil over if you do not remove the lid in time!  Once at boiling point remove the lid and simmer gently on a low heat until cooked.  Lentils will take 15 minutes, chickpeas and kidney beans can take between one and two hours.  Cook right through until soft, drain, cool, pack into ziplock bags and store in the freezer for speed and convenience.

Do not add salt - this will toughen the skins and prevent cooking.   

If making a puree with the beans such as hummus then add a tablespoon of aluminium free bi-carb soda to the soak water, rinse and drain after soaking.  This will soften the skins and shorten cooking times.   

 

 

Raw Chocolate Treat

Chocolate contains 26,000 antioxidants, blue berries 2400, prunes 4700.

As a special treat for Easter I have been developing a raw chocolate brownie recipe for the past few weeks and I must say that I have been enjoying the trials! The resulting recipe contains high iron, magnesium, calcium, protein, fibre, omega 3, polyphenols, anti oxidants, manganese, zinc, copper, chromium.  Enjoy this high nutrient special treat occasionally  that will also give you an energy boost if you include the maca powder in the recipe.

Minestrone

Minestrone

Minestrone

This is a wholesome, filling and nourishing soup that tastes wonderful.  If you make your own veggie stock it will elevate the recipe to another level. 

Ingredients:

2 carrots

1 leek

2 celery stalks

1 small bunch kale

1 small bunch swiss chard

1 small bunch spinach (grown in the ground - not hydroponic)

2 zucchinis

1 cup frozen peas

1 handful frozen or fresh broad beans skins removed

2 brown onions (most white onions are from USA are are gassed)

2 cups cooked borlotti beans

1 tomato

1 medium potato skin on

2 Litres salt reduced vegetable stock

pesto to serve, basil leaves to garnish

salt/dulse flakes to taste

Method:

Soak borlotti beans 24 hours, change water 3 times, drain and cook in fresh water with a clove of garlic sliced in half, 2celery tops, a small bunch of sage, a bay leaf and a dash of olive oil.  Simmer on low for 45mins - 1 hour until tender but not mushy, leave to cool with lid on. Tip: cook a large batch of beans and store some in the freezer for another batch of soup. All large beans can be cooked this way.  Tinned beans are high in sodium & sugar and are denatured due to the extreme high temperatures they are heated to - so good for an emergency only.  

Dice the vegetables and dry sauté in a non stick pan over medium heat all except the greens on a low heat with the lid on and sweat until soft, stirring occasionally.  Add the stock and simmer for 10 minutes, add all the green vegetables cooked borlotti beans, salt and add a drizzle of olive oil, simmer another 5 minutes or less.  Serve with pesto & wholemeal/wholegrain crusty sourdough with raw fermented sauerkraut or kimchi & sprouts.  If you prefer more tomato flavour add 2 tablespoons of tomato paste at the start of cooking. 

 

 

 

Chermoula Tofu Kofta

Ingredients:

1 small red onion

2 cloves peeled garlic

1/3 cup coriander leaves

1/3 cup mint leaves

2 tsp ground tumeric

3 large tsp ground cumin

3 large tsp ground coriander

¾  tsp chilli powder

1 tsp sea salt

1 tblspnlemon juice

7oog pack Firm tofu (nutrisoy)

½ cup chopped pistachio nuts (optional)

½ cup ground flaxseeds

½ cup fine semolina

Dash of water

Method: 

Crush the garlic, finely chop the onion, coriander and mint.  Crumble the tofu into a large bowl and add allof the ingredients. Work the mixture together with your hands until mixed well and form into small balls.

500g organic firm tofu, sliced into 1cm slices and marinate for 3 hours or overnight in the chermoula, Bake 15 mins, moderate oven or dry fry on medium heat in a non stick pan with the lid on. 

 

Hummus

Ingredients:

2 Tins Chickpeas, no added salt or sugar

rinsed & drained.

½ cup parsley finely chopped

Juice of 1 lemon

1-2 cloves of garlic

1/2 tsp salt

Oat milk to moisten

¼ tsp ground cumin

1 tsp smoked paprika

Method:

Place the chickpeas in a food processor and pulse until finely minced add lemon juice, garlic, cumin, salt and blend until smooth and creamy adding oat milk as needed.  Serve in an earthen dish with a few whole cooked chickpeas, parsley, and paprika in the centre. Eat with veggie sticks, wholegrain bread or wholegrain crackers. 

 

Falafel

Ingredients:

4 cups dried chickpeas soaked in water soak overnight rinse and drain

1 small onion finely chopped

1 large cup finely minced flat leaf parsley leaves

1 large bunch coriander leaves

4  garlic cloves

1 teaspoon salt

pinch of cayene pepper

2 tsp ground cummin

 

Method: 

Place parsley & corianderr into the food processor  and pulse until minced.  Add all of the remaining ingredients and pulse until combined.  Add a tablespoon of tahini paste to bind if necessary. Chill for one hour to firm up the mixture. With an icecream scoop shape the mixture into flattish balls and gently dry fry in a non stick pan with a lid on or  bake in a pre-heated moderate oven for 15 minutes and serve with lemon wedges, or a fresh cooked tomatoes for a little moisture as baked falafel are drier but healthier!

Tip:

For a moister falafel you can add 1 cup of mashed cooked sweet potato to the mixture.

Falafel also freezes well. 

 

Lentil & Rocket Pate

Ingredients:

2 cups cooked Brown Lentils

2 large handfuls rocket

3 Large cloves garlic

1/2tsp salt

2 tbls savory yeast flakes

 vegetarian salt reduced liquid stock to moisten

Cook lentils in unsalted water with 2 bay leaves until soft, drain.  Place rocket, garlic, yeast flakes, stock, salt and pepper in the food processor and pulse.  Add olive oil and process to a paste, add the lentils and process until a smooth paste is formed.  Store in fridge and use as a spread on rye toast or as a dip.

 

Moroccan Harrira (hearty soup)

Ingredients:

2 cups cooked pulses – either mixed tin or use white beans or pinto beans

1 large red onion diced

2 large tblsp harissa paste

1 tsp ground cummin

1 tsp ground tumeric

A generous grind of black pepper

Juice of ½ lemon

1 400g tin chopped tomatoes

A large handful of coriander chopped

A large handful of flat leaf parsley chopped

2 vegetable or vegetarian salt reduced chicken stock cubes

2 cups shredded black kale

2 carrots diced

1 large potato diced (optional)

Method: 

Dry Sautee` onion and carrot gently in a large pot until tender add a pinch of salt, add the tomato and sauté  for 10 mins, add 2 L of boiling water to pot. Add the vegetable stock cubes,  cooked pulses, shredded kale, seasoning,  spices, lemon juice and gently cook – do not boil.  Add the herbs and harissa paste just before serving.