Traditional SauerKraut Recipe Low Salt Version

Traditional Sauerkraut has 2.5 Tablespoons of salt per cabbage! Here is a low sodium version recipe by Health Kitchen

Traditional Sauerkraut has 2.5 Tablespoons of salt per cabbage! Here is a low sodium version recipe by Health Kitchen

Ingredients:

Directions:

Mix starter culture in 1 glass of water with acacia fibre to activate, set aside. Mix salt with the other glass of water, stir to dissolve. Place shredded cabbage in a large bowl and add the salt water, massage well.  Leave for 1 hour. Add the  culture starter, chopped dill, spices and brown seaweed extract and massage again.  Pack into clean lead free glass jars and leave 3 cm from the top.  Place a cabbage leaf on top and make sure all the contents are submerged under the brine, if not add more brine. Place into an esky to ferment for 6-7 days. Once fermented, check the brine level and top up if needed, place a permanent lid on the jar and store in the fridge. Try to use within 2 months but will last up to 9 months.  

Cultured Veg with Orange Recipe - Biotin & vitamin C

 

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

Lentil Stew - Feed Your Gut Microbes Health Kitchen

Lentil Stew - Feed Your Gut Microbes Health Kitchen

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

Spicy Kidney Bean Zuccini Recipe Health Kitchen

Spicy Kidney Bean Zuccini Recipe Health Kitchen

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

Healthy salad Recipe, Health Kitchen

Healthy salad Recipe, Health Kitchen

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 Crispbread

Avocado Smash Recipe by Health Kitchen

Avocado Smash Recipe by Health Kitchen

 

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.

Pumpkin Quinoa Recipe Health Kitchen

Pumpkin Quinoa Recipe Health Kitchen

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

Health Kitchen How To Cook Beans/Legumes Properly

Health Kitchen How To Cook Beans/Legumes Properly

 

  • 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

Healthy Raw Chocolate Treat Health Kitchen

Healthy Raw Chocolate Treat Health Kitchen

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.

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:

Delicious Hummus Recipe Health Kitchen

Delicious Hummus Recipe Health Kitchen

2 400g Tins Organic Chickpeas

Juice of 1 lemon

2 cloves of garlic

1 tsp sea salt

3 TBSP hulled Tahini Paste

Method:

Drain the chickpeas, keeping 1/4 cup of the liquid if needed to looses the mixture. Place the garlic in a food processor and pulse until finely minced add chickpeas, lemon juice, salt and blend until smooth and creamy. then add the tahini paste blend well again, adding a little chickpea water if needed.  Serve in an earthen dish with a few whole cooked chickpeas, parsley, and paprika in the centre, drizzle with olive oil.

 

Falafel

Falafel Recipe Health Kitchen

Falafel Recipe Health Kitchen

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

Lentil Pate Recipe health kitchen

Lentil Pate Recipe health kitchen

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)

Moroccan Harria Soup Recipe Health Kitchen

Moroccan Harria Soup Recipe Health Kitchen

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. 

 

Indian Dosa (pancake)

Gluten Free Wrap - Indian Dose Recipe Health Kitchen

Gluten Free Wrap - Indian Dose Recipe Health Kitchen

Indian Dosa With Parsley, chilli flakes & Sesame Seeds

Ingredients: 

500g whole grain brown rice 

150g urad dal ( Indian Grocer) 

1 Tsp fenugreek seeds (optional) 

 

1/2Tsp Salt

1/2 tsp bi carb soda

1/2 cup chopped parsley or kale, chilli flakes, sesame seeds - optional

 

Method:

Rinse dal, fenugreek seeds and rice 3 times, soak in water overnight to soak in separate containers.  Drain dal, rice and fenugreek seeds and mince as fine as possible separately in a blender for 5 minutes each until smooth and creamy adding enough water to make a thick pancake batter consistency (not thin like crepes). You will need to scrape down the sides of the blender bowl a few times. Mix together the blended rice and dal, salt & bi carb soda and let this mixture stand for 8 - 24 hours to ferment at room temperature or use straight away. (Fermenting is optional, it will taste a little sour but will give a better result)

 In a non stick pan (not teflon) on moderate - low heat spread 1/2 cup of dosa mixture and spread out thinly in a circular motion with the back of a spoon. While wet add the finely chopped parsley, chilli flakes and sesame seeds or leave plain.    Cook until golden, flip over for 30 seconds if you wish.  Season to taste.  Serve with drinks or as a meal with salad on top or use instead of flat bread.  I find these dosas very filling as they are low GI. These dosas are traditionally made with white rice and urad dal and are made paper thin to hold a dry potato & pea curry.

 

Tip: Gluten Free Pizzas

You can also make the batter a little thicker and turn the pancakes into mini pizzas by pressing thin slices of tomato, onion and green chilli , or mushroom, capsicum, artichoke into the batter once poured into the pan, cook and flip over.

 

Spicy Tofu Balls

Tasty Finger Food Spicy Tofu balls recipe Health kitchen

Tasty Finger Food Spicy Tofu balls recipe Health kitchen

Spicy tofu balls are also great finger food at parties with sweet chilli dipping sauce.

Spicy tofu balls are also great finger food at parties with sweet chilli dipping sauce.

Ingredients:

2 Large tsp cumin powder

2 large tsp coriander powder

1 tsp cayenne pepper

2 large tsp ground flaxseeds

2 large tsp tumeric powder

1/2 level tsp herbamare salt

1/2 cup course semolina

2 x 350g packs of firm tofu

dash of water if needed

 

Method:

Combine dry ingredients, crumble tofu into the bowl, add a dash of water and squeeze the mixture with your hand until emulsified.  Form into small balls and dry fry gently in a non stick pan with a lid on.  Serve as a starter or with a salad or with curry.

Tip: 

You can also mix up the dry ingredients and keep in a jar and sprinkle onto sliced tofu and bake - very tasty. 

 

Almond Milk

Health Kitchen Almond Milk Recipe

Health Kitchen Almond Milk Recipe

Fresh almond milk is so easy to make, there are 2 methods, method one is more nutritious as the almonds are activated and method 2 lasts longer in the fridge: 

Method 1:

  • 1 cup raw almonds soak overnight in water, drain

  • 3 cups water

Blend for 1 minute and strain liquid through a nut bag, store in a glass bottle in the fridge.

 Method 2:

  • 1 cup raw almonds

  • 3 1/2 cups water

Blend for 1 minute and strain liquid through a nut bag, store in a glass bottle in the fridge. 

Kale & Pea Soup

Kale & Pea Soup Recipe Health Kitchen

Kale & Pea Soup Recipe Health Kitchen

Ingredients:

  • 2 Bunches Kale, chard, collards or spinach.

  • 1 @ 500g frozen organic peas thawed

  • 1 large onion

  • 1 cup mint leaves

  • 1 salt reduced stock cubes (Massel stcok cubes are vegetarian but not organic)

  • 1 tsp ground nutmeg

  • 2 heaped tsp ground seaweed or kelp granules

  • 1 tsp ground white pepper

  • 2 Bay leaves

  • Chia seeds to sprinkle on top

Method:

Place 2L of water in a stockpot with the onion quartered and the bay leaves and boil for 10 minutes. Remove the bottom part of the kale stems and slice the kale into large chunks.  Add the peas, kale and all other ingredients and cook for 10 minutes with the lid removed. Let the soup cool slightly, remove the bay leaves and blend thoroughly in a blender in batches.  Return soup to pot and add 2 cups of soy milk, warm, sprinkle with chia seeds and serve.  This soup with is best consumed in 3 days. 

 

Notes:

I have included seaweed in this recipe as most Australians are iodine deficient and it is important for thyroid function. You cannot taste it in this recipe.  I purchase clean seaweed from Tasmania in a 1kg pack and then grind it to a powder in my blender and store it in a glass jar - I also add it to my sourdough bread.  

Rocket & Artichoke Salad

Rocket Artichoke Salad Health Kitchen

Rocket Artichoke Salad Health Kitchen

Ingredients:

  • 500g organic frozen peas defrosted

  • 4 cups rocket

  • 1 bunch dill

  • 1 tin artichokes

  • 1 cup semi dried tomatoes

  • ½ red onion

  • large handful flat leaf parsley

  • 2 spriggs of mint

  • 1 tblsp pine nuts

Dressing:

  • ½ cup Chia Gel (recipe: 2 tblsp black chia seeds in 1 cup water, shake in a jar, stand for 10 minutes until gel has formed, will keep for a week in the fridge)

  • 2 tblsp Braggs apple cider vinegar

  • 2 tblsp cashew mayonaise

  • 1 tsp kelp granules

  • 1/2 tsp herbamare diet seasoning

  • 1 clove garlic

  • 1/4 cup water

Method:

Chop the herbs, drain, rinse and drain again the artichokes and slice them into quarters, slice onion into fine half rings.  Toss all ingredients together.  Make the dressing in a blender, blend for 30 seconds and keep in a glass jar in the fridge for up to a week.  

Notes:

This is a delicious rocket, pea, and artichoke salad with a dressing that has kelp granules added, I have added this as most Australians are iodine deficient and we need iodine for thyroid & brain function and seaweed is the best way to add it to your diet  - you cannot taste the kelp in the dressing.  I have also substituted most of the olive oil for chia seeds and cashew mayonnaise as it is much healthier and offers many more nutritional benefits than processed oil.  With this salad you could add blanched tofu cubes or cooked beans and you would have a main course.