Chicken Cannellini Casserole

Quick and easy comfort food that is delicious and filling 👌👌

Enough meat to satisfy the carnivore and still enough veg, beans and mushrooms for my preference.

In the spirit of full transparency … Only 1 of my 4 kiddos was happy to eat this one…  🤷🤷 ah well. 3 of us loved it and 2 of us are delighted to have some leftover for tomorrow!

  • 700g chicken thigh, skinless
  • 400g field mushrooms, sliced
  • 1 tbsp garlic olive oil
  • Medium brown onion
  • 400g tin Cannellini beans, drained and rinsed
  • 1 cup chicken stock
  • 1 rounded tsp pure corn flour
  • 1 tbsp coconut aminos
  • 2 tsp fresh chopped thyme
  • 2 cups chopped green beans
  • Carrot noodles to serve

Heat the oil in a heavy based pan.

Dice the onion and cook until soft. Add in the mushrooms and thyme. Cook until the mushrooms start to soften.

Remove from pan and set aside.

Add sliced chicken to the hot pan and brown. Then sprinkle in the corn flour, stir and then add the stock and aminos.

Add in the Cannellini beans and return the mushroom mix to the pan.

Mix until evenly combined and bring to a gentle simmer for about 15 minutes until the sauce is thickened and the chicken is cooked through.

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Add in the green beans for the last 2 minutes of cooking … You want them to still have some crunch!

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Serve on a bed of carrot noodles (use a veggie peeler to create the long strips)

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Makes about 5 serves.

Enjoy 😊

P.S – If macros are important to you here are the details for 1 serve (without the carrot)

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Feeding Our Family and Monthly Meal Planning – What works for us.

Over the last few years when I have talked about monthly meal planning and shopping or the way that we eat as a (fairly) big family and on a tight budget people look at me like I’m a teensy bit crazy.

Um … they’re probably right.

But – then I get a bajillion questions and I feel like I never get to answer them completely.

So here, in one place, I’ve brought it all together.

How we plan and how we approach food and feeding at our place.

Please let me be very clear – I know this won’t work for everyone. But this is what works well for us. There are 6 of us. My husband works full time, I juggle a couple of jobs. We both volunteer with our Church and sports. We want to fit in exercise and gardening and then there is allllllll of the stuff that comes with 4  VERY active children! And on top of that – we also have food allergies and sensory issues to deal with so eating out or grabbing food on the fly doesn’t always work (or suit our budget!).

Firstly. I write a menu and do a grocery shop for a monthIt looks a bit like this (actually at the moment, it isn’t footy season so it’s missing a weekend game and 2 training sessions!!):

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Our menus change with the season and what is growing locally

You can check out this previous post about how I actually shop and budget.

You don’t feel like the thing on the menu for that night? No worries – There are 20 other meals to choose from, so switch it up!

I talk to the kids as I’m writing it and we all give ideas as a family about what we like and are enjoying at the moment – they feel included and it helps me when I’m stuck for ideas!

It makes sure that it takes into account what activities we have on each day, what our work loads look like and any major things on that month. No good planning a 3 course meal for dinner and then only having 20 minutes at home in between gymnastics and jujitsu to make it!

You’ll see that we have a deliberate plan to eat left-overs (usually Sunday night) so that we don’t have food waste.

How do we eat as a family?

  • We try to eat foods that are largely unrefined. And with a heavy emphasis on plant based foods. Fruit, veg, beans and lentils, nut and seeds, whole grains etc. Processing in and of itself isn’t a bad thing, but we try to avoid too many ultra processed foods.IMG_20191017_175142_869
  • We eat a rainbow – of natural colour! Lots of variety, fruits, veg and all manner of plants – raw, cooked, hidden and visible. Make it a challenge to eat the most colours and variety. Don’t forget that frozen veg and tinned beans etc can be a great, simple, budget friendly option to help you out here.

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    Choosing variety and colour!
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Literally turning platters into rainbows!
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So many ways to eat green!
  • When we eat meat we don’t have huge portions and we don’t make it the focus of the meal – more like a side. And we bulk up the  meal with mushrooms, beans and veg as much as possible. It is very easy to get enough protein in the western world, but as a nation we don’t do well at eating enough veg or getting enough fibre (so critical to our health and wellbeing) so this is a good way to encourage it.

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    Veggie Bolognese – mushroom and lentil style
  • As parents, we are in charge. We make the food decisions in our  house. I absolutely get that this one is controversial. And if you are going to make changes to align with this – it will take time and there will be resistance. And yes, I completely understand that this will change as the children get older (they range from almost 6 to 11.5 right now). But, I have a better idea of what their nutritional needs are. If there is food that I don’t want them to eat, I do not buy it. It’s too hard to have it in the house and then have to police it. (Same goes for me and icecream – we do not keep it in the house because it is my downfall!!!)
  • We subscribe very much to a ‘We provide, they decide’ approach to eating. You can check out more from Ellyn Satter  about the division of food responsibilities. This does mean that our children have the right to decide if they eat and how much they eat of the meals provided. BUT there are NO alternatives. The family meal is the family meal. This removes pressure and battles from meal time. There is no coercion around food or finishing everything on their plates. We model the food and eating behaviours we want them to share, and over time they learn to trust and listen to their bodies, serve themselves and and make good food choices. We do a lot of placing everything in the middle and letting them serve themselves. Below are rice paper wraps, fish wedges and salad, Mexican wraps/bowls plus nuggets and veg

 

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They learn to love their food!
  • We are aware of our kids likes/dislike and food preferences around textures (due to SPD) etc – But that does not mean that we simply stop serving the foods that one of them dislikes. We do talk to them when we’re creating our menu. Then they know that there is lots of food coming up that they do enjoy. If we are serving a meal that we know is not a favourite, we make sure that there are some things on the plate that they are comfortable with. If we are serving up a new meal (and one I suspect will not be well received!) I make sure that a small portion of it is on the plate (simply having the food near them helps with exposure and familiarity) but kept a bit separate from the other familiar food. Below is when we introduced mushroom stroganoff – all in one for the adults and separately, without pressure for the kids.

 

  • We encourage our kids to be involved with food, right from growing our veggies and helping with the gardening to helping us to prepare and serve the food.

 

  • We allow and encourage food exploration. Touching, poking, licking, sniffing … all fine (at our home dinner table!). Also we talk about our food in a way that removes pressure: What colour it is? Does it crunch or squish when you bite it? It is different cooked to raw? Can you write you name with it or make a face?
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Mum! Listen to this crunch!
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Wonder who is responsible for this one?

 

 

 

 

 

 

 

 

  • Food is not ‘good or bad’. It is not a moral choice. We do talk about what food gives us and how it makes us feel – this food will give me lots of protein and help me build up my muscles. This food will give me good energy to get through a long gymnastics session. This food has lots of fibre and it will help me to poop (a kids favourite!). If I eat too much of this food my tummy doesn’t feel good. We also talk about our favourite foods and our special memories around food – after all food is about far more than just nutrients!
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Muscles from our Hulk muffins
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Christmas Food with my extended family – my very favourite celebration!
  • We keep food really simple. We eat a lot of food that looks like this (you’ll see in our menu that we call them ‘serve yourself platters’):
  • There is no ‘snack box’ in the pantry filled with packaged and ‘easy’ snacks and the kids are not free to just help themselves whenever they want. There are defined meal and snack times. After which the kitchen is closed. This helps them to learn to listen to their bodies and actually be ready to eat properly at meal times. Kids (and adults!) don’t actually need to graze all day long. Of course there are times when then there needs to be an exception – if they ask, they know they can usually grab an apple or a carrot.
  • We cook in bulk and freeze. There are deliberate left-overs to make filling lunches and batch cooking allows the main part of the meal to be used in different ways, with very little effort on my part!
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Veggie egg cups ready for the freezer
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Bulk Mexican Chicken – this will portioned into the freezer and become wraps/bowls, enchiladas and tacos

Bulk bolognese gets turned into a 2nd meal of empanadas

  • We make school lunches the night before, for kids and adults alike. No exceptions. I cannot even fathom the stress of making 6 lunches in the morning whilst getting ready for school and work, getting washing on the line and starting dinner. Eek! Made the night before I have space to think about it, make sure is is varied and I sleep easier knowing is it one less job in the morning!
  • We snack plan/prep. As well as having a meal menu, we always have snack basics in the house ready to go.  It means that we can eat well with little fuss. Our go to snacks are lots of veggies and fruit then we add things like hummus, yoghurt, bliss balls, roasted almonds, hard boiled eggs, pikelets and popcorn.

 

 

So there is it.

We plan, we prepare, we eat simply, we eat variety that is heavily plant-based.

Importantly, our kids are involved with the food at all stages but we do not pressure them about food or force them to eat it. Parents decide what’s on offer, we give them opportunity to serve and explore, we model healthy eating behaviours but food is not a battle ground!

If you have made it to the end … well done! I know it seems confronting when you see it all  together. Can I encourage you if you are feeling overwhelmed to start simply. Pick one thing and go for it. Small changes really add up over time. Get your family involved and work on it together!

Good luck – I’m always here to answer questions!

J x

Spicy Green Chicken Patties

I live in a house with multiple small boys who are obsessed with both the Marvel universe and body parts …. I won’t tell you what they wanted to call these green balls … you can use your own imagination 😉

Whichever cheeky name you choose to call them – they are very yummy and were happily devoured by all 6 of us!

  • 750g chicken thighs (approx 6 thighs), skinless
  • 1 medium brown onion
  • 1 tsp garlic flakes (or 2 fresh garlic cloves, crushed)
  • 1 tbsp coconut aminos
  • Good pinch of salt and pepper
  • 1-2 birdseye chillies (depending on the heat you like)
  • 70g bean shoots
  • 2 tightly packed cups of chopped spinach
  • 50g hemp seeds

Roughly dice the onion.

Place all the the ingredients, except the bean shoots, spinach and seeds in your food processor.

Process until well combined (speed 4, 15 seconds, scrape down and repeat)

Add in the bean shoots, process to combine (speed 4, 10 secs), then add the spinach and repeat.

Start processing again (speed 3) and pour seeds through open top chute.

Process until well combined and smooth.

Scrape mixture out into a bowl, cover and place in the fridge for 2 hours or up to overnight. This helps them to hold together well without the addition of egg or breadcrumbs.

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Using a spoon and damp hands, form patties with the mixture.

Lay on a lined baking tray and spray with a little olive oil before placing into a preheated 200C oven.

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Cook for 30 mins or until golden and cooked through. (I flip them after about 20 minutes)

Makes 20 patties.

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Serve with cucumber and ribbons, topped with sliced avo and drizzled with extra coconut aminos.

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And if macros are important to you – here are the details (per patties – and not with the salad accompaniment):

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Enjoy 🙂

 

 

An Itchin’ Budget?

Managing a tight food budget for a family of 6 with multiple food requirements … This is how we do it!

Itchin' Kitchen

Living in this day and age is expensive.

Living in an allergy home is even more costly – regular trips to (very expensive) allergists, dermatologists and doctors, regular updates of asthma medication, epi-pens and bottles of antihistamines for every place they go. Creams, creams and more creams. Gosh it adds up quickly.

Then there’s the groceries ….. no options for $1 bags of pasta or flour. Allergy friendly options are often 8-10 times the price. And then there is the choice about buy foods that are locally or ethically produced.

Don’t get me wrong – I am so very grateful  that my husband has a job (and after 10 years with one income, so now do I!), we actually have many allergy friendly options in shops and that we are able to access the specialists we need to care well for our children. We are FAR better off than many.

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Crunchy Quinoa Biscuits

So simple but so delicious … a quick batch of these ones made their way to school this morning after my little ones asked me to make Valentine’s day bikkies for their teachers …. at 7am!!!!

Itchin' Kitchen

I love crunchy bikkies …. dunking them in a hot cuppa was always a  favourite!

These delicious bikkies definitely meet my sweet and crunchy requirements.

My kids (and husband!) all love them. They are simple to make, the kids love choosing their own shapes and they are really easy to adapt to meet most allergy requirements.

  • 100g rolled quinoa (or you can mill the whole grain)
  • 160g plain flour OR GF flour
  • 1/2 tsp bicarb soda
  • 1 tsp mixed spice
  • 70g of sunflower seed butter OR nut butter**
  • 1 tsp vanilla bean paste
  • 150g maple OR golden syrup

**You can use half seed butter and half butter here, or even all butter – all combinations work well!

In a saucepan, over a medium heat, stirring, melt together the seed butter, syrup and vanilla (100C, speed 2 for 2 11/2 mins or until completely melted). Remove from stove

Mix together all…

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Egg Wraps

A couple of months ago I saw Dr Michael Mosely’s idea of using what is essentially a very thin spread omelette base to use as a substitute for a grain based wrap.

Pretty cool if you need to avoid gluten (several of us). Or if you need to keep an eye on your carbohydrate intake (Me thanks to PCOS).

Except 1 single egg wasn’t really enough for a meal for my husband or I so, to make a more filling option that gives a decent vegetarian source of protein with your meal … this is how we make ours:

  • 2 medium eggs
  • 1 tsp hemp seeds
  • 2 tsp nutritional yeast
  • pinch flaked pink salt
  • 1/2 tsp Italian style herbs, or 1 tsp fresh chopped thyme
  • optional: small spray of olive oil

Whisk the eggs together, then add in all the other ingredients and whisk again until well combined and frothy.

If you’re not sure about how non-stick your frying pan is, then give it a little spray of olive oil and set to a medium heat.

Pour in the egg mix and swirl around the pan until it is evenly distributed over the whole base.

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Allow to cook gently for about a minute, then test that the side of the egg are well cooked, slide a spatula underneath to the centre and then flip it over to briefly cook the other side.

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Remove from heat and lay on plate. Eat warm or cold.

Treat it like a normal wheat based wrap – We fill ours with a variety of salad and it keeps us full of ages – plus … it’s really delicious!

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You can make several in advance and store them in the fridge for a couple of days – lay a paper towel between each one for storage.

Enjoy!

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If Macros are important to you … are are the details for just the wrap – you will need to account for your own fillings:

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Enoki Miso Soup … Cheating style!

So … I’m clearly not of Asian descent and I certainly did not grow up eating Miso in any form!

As such, I make absolutely NO claim to this being an even vaguely authentic (or even correct?!) way to make Miso soup 😆

However, it was delicious, easy, comforting and nutritious so I’m running with it!

Actually, if I’m honest, the first time it wasn’t quite as delicious … I waaaay overdid the chilli and I couldn’t feel my lips 😬 that is fixed now!

If you haven’t used Miso before, it is a rich, fermented soy bean paste with a deep savoury or umami flavour. It is also thought to be a great gut health food, being rich in fibre and high in protein and antioxidants. You can find it in big supermarkets, Asian grocery stores and health food shops.

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To make the soup you’ll need:

  • 1 tbsp garlic infused olive oil
  • 70g white miso paste
  • 1 heaped tbsp fresh grated ginger
  • 1 tbsp coconut aminos (or soy sauce)
  • 1/4 tsp dehydrated chilli flakes (check their heat!)
  • 250g Enoki mushrooms (cut their gritty ends off before you weigh them)
  • 4 cups hot veggie stock
  • 6 cups hot water
  • A good handful of diced sugar snap peas, snow peas or green beans per serve

In a large saucepan over medium heat, heat the oil, then add in the miso paste, ginger, aminos and chilli.

Cook, stirring for a few minutes until well combined and fragrant.

Add in the mushrooms and stir them through the miso mix so they are well coated. Cook for a further 2 minutes.

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Add in the stock and water then stir well and bring to a gentle simmer.

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Place your fresh, chopped peas or beans in a bowl and top with the very hot soup.

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Serve immediately.

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Serves 4.

I freeze the leftovers of the soup for lunches, but I don’t add the peas or beans to the freezer – they keep their crunch best when you add them in fresh.

Enjoy 🙂

 

 

 

Moroccan Black Bean Chicken on Seared Eggplant

This is such a simple meal – quick to throw into the slow cooker in the morning and then a few extra minutes to finish in the evening when you get home from work. But it is delicious and filling – I guess ‘hearty’ is a good way to describe it!!

It makes a large batch too which is great for big families and for the freezer 🙂

5 out of 6 thumbs up at my place (number 6 is waaay over tired and went to bed so I’m not sure that I’m counting his vote this time 😉 )

  • 8 chicken thighs, skinless & boneless (approx 1.2kg)
  • 2 tbsp Moroccan spice blend (I make this one)
  • 2 x 400g tin black beans, drained and rinsed
  • 800g tin diced tomatoes
  • 1/2 cup hot chicken stock (Massel for store bought)
  • 1 rounded tbsp tomato paste
  • Eggplant (aubergine) slices, Approx 200g per person
  • Olive oil
  • Pink salt flakes
  • Grated cheese of choice to top

Place chicken in the bottom of the slow cooker, sprinkle the seasoning over the top.

Add in the black beans and tomatoes.

Stir together the tomato paste and stock before pouring it over the contents of the slow cooker.

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Place lid on slow cooker and cook on low for 7-8 hours.

Lift lid and use a couple of forks to shred the chicken.

Slice eggplants long ways (I cut a medium one into 4 slices) then pat dry of any water.

Spray with a little olive oil and place into a hot frying pan. Cook each side for a couple of minutes until soft and golden.

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Sprinkle eggplant with a little salt, then transfer to a lined baking tray.

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Top the eggplant with the slow cooked chicken mix and a little grated cheese (dairy or plant based). Put under a hot grill for a few minutes until the cheese is melted and golden.

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Serve immediately.

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SO very full after dinner!

This quantity of chicken mix makes about 12 adult serves. If you’re not serving 6 like me, a half batch cooks exactly the same.

We portion out and freeze the left-overs ready for another easy family meal – just need to cook the fresh eggplant each time.

Full disclosure ….. 3 of my 4 kids cried on being told that they were having eggplant  – they had theirs on a little GF pasta instead!!!

P.S. I have been asked about the macros of this recipe – so if you need them: The serve as pictured above is 1/12 of the mix, roughly 1 ladle, with 2 x 100g slices of eggplant and 15g total of Tasty cheese. It is 282 calories, 10g fat, 30g protein and 20g carbs.

P.P.S I haven’t made a vegan version yet, but next time I intend to give it a go and I’ll update. I think I’ll use 2 cans of cannellini beans to replace the chicken and use stock paste or powder for the flavour, but not use the water.

Pear, Pomegranate & Date Overnight Oats

Every year in January our extended family gathers at the beach for breakfast to remember my Grandad on his birthday.

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It’s always a bring and share affair; fruit, savoury muffins, bacon and eggs, pancakes … And I’m pretty well not allowed to attend without bringing some form of fruity overnight oats.

This is the one I took this year.

It’s a super simple way to make a delicious, filling, summer breakfast when you are short on time in the mornings (ok – so every morning then?!).

  • 2 cups rolled oats
  • 2 cups unsweetened almond milk (or other milk of choice)
  • 1 tsp ground cinnamon
  • 1 large very ripe green pear, grated
  • 1 pomegranate, seeded
  • 6 medjool dates, quarted
  • Small handful of dry roasted almonds (or sunflower seeds), roughly chopped
  • 1 heaped tbsp each pumpkin seeds and hemp seeds
  • Several mint leaves, torn

Place the oats, milk and cinnamon in a bowl and mix together. Cover and place in the fridge over night, or for at least 2 hours.

In the morning, fluff up the oats with a fork, then grate the pear and stir it though.

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Top with the fruit, nuts and seeds and then mint and serve.

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Add a spoon of your favourite yoghurt (dairy, soy or coconut) if you’d like too.

Serves 8

Enjoy 🙂

Fragrant Stewed Apples (and the best ever apple sauce!)

Such simple comfort food!

We often wind up making this recipe when the apples (or pears!) we’ve bought are really floury or soft but we don’t want them to go to waste. My biggest little one is very excited whenever this recipe appears. He has Oral Allergy Syndrome and reacts quite badly to raw apple, but cooked he can handle it!!

Like most of my recipes I take the simple (lazy?!) option!

As well as taking less time, leaving  the skin on the fruit is terrific for the added fibre and nutrients. Very simple, and you don’t need to add any extra sweeteners.

  • 6 apples (whichever kind you like)
  • peel of 1 lemon
  • 1 tsp of ground cinnamon
  • 6 cloves
  • 1/4 cup water

Thermal Cooker Method: Core and slice the apples, place them in the machine, sprinkle over cinnamon and cloves. Then use a peeler to remove the yellow layer only of the lemon. Add the strips to the top of the apples.

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Add in the water and set for 15 minutes, speed 1, ST.

Stove top method: place all of the ingredients into a large sauce pan, cook, stirring frequently, with the lid on in between stirring. Will take about 15-20 minutes on the stove.

If you want a sweeter fruit desert, add in a handful of sultanas during the last few minutes of cooking.

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Place in an air tight container in the fridge and use for up to a week. Remove the peel and cloves before serving.

If you want a most delicious, fragrant, thick apple sauce instead, follow the same steps as above, then remove the lemon rind and either transfer to a blender or set a speed 4 for 15 seconds, scrape down and repeat.

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How can I use stewed apples?

  • Eat them on their own!
  • Mix it with yoghurt for breakfast or dessert
  • Use it as a topping for your soaked overnight oats
  • Add it to your cereal
  • Add in some roasted, crunchy nuts and have it for an afternoon ‘pick-me-up’
  • Serve it as a side to a soft tea cake

And the sauce?

  • Perfect if you’re doing baby food
  • Mix it through yoghurt
  • Use it as an egg or sugar replacer in cakes and baking (check out my Apple, Pumpkin and Oat muffins, or my Maple Cinnamon Weet-bix slice)
  • Use it with you next pork roast or pulled pork burgers.
  • Freeze it in ice cube trays so you can grab it out at short notice
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Delicious with yoghurt for dessert!

Enjoy 🙂