Salmon Tart

I love a good veg tart.

So simple to make and I love the way that you can bulk them up with whatever you had on hand – so they’re budget friendly too!

I tend to make tarts like these so I have them on hand work work lunches – delicious cold (so I don’t stink out my office colleagues!) or warm (for those days I work at home). Or if you’re in a rush, grab a couple of slices out of the freezer and steam some extra greens – speedy and filling dinner!

  • 7 medium eggs
  • 130g (approx) salmon fillet*
  • 150g broccoli
  • 3 large celery sticks
  • 20g olive oil
  • 25g milk of choice (I mostly use unsweetened high protein almond milk)
  • 1 tsp freshly chopped dill
  • salt and pepper to taste

*If you don’t have a salmon fillet, just used plain tinned salmon, and skip the cooking part.

Start by pan cooking the salmon, so it is almost cooked – it will finish in the oven. Then break it in to small pieces.

Steam your broccoli – I did a couple of minutes in the microwave. And then use a knife to diced it evenly.

Finely dice your celery.

Place the broccoli, celery and salmon into a bowl.

In a separate bowl (I prefer a decent sized measuring jug because it pours well), break all of your eggs. Then add in the dill, salt and pepper, milk and oil and then whisk really well.

Pour the egg mix into the salmon and veg mix and then fold together until even.

20200524_134443

Pour into a lined baking dish (21cm x 21cm) and place into a preheated 180C oven.

Bake for about 25 minutes or until it is golden and the egg is mostly set …. as the egg is still hot it will continue to cook as it cools when you remove it from the oven.

20200524_134422

Allow to cool a little before slicing into 9 squares.

20200524_140348

You can gently reheat this one in a microwave from the fridge. Or if you are going to freeze it, lay it between 2 sheets of kitchen paper before you do, as this will help to absorb the ice crystals as it defrosts.

20200524_140324

If macros are important to you, here are the details for 1 slice (that is 1/9 of the total dish)

20200524_142250

 

If you want an easy switch to make this a vegetarian option, omit the salmon and replace with a few handfuls of sliced mushrooms – I like the swiss brown variety!

Enjoy 🙂

Basic Beef Burgers

Burgers aren’t a very frequent meal in our house. I’m not sure why. Peter and the kids adore them and serving themselves makes for a very happy family meal.

It’s been several weeks in isolation now, and our local supermarket is still very low on many things (totally empty shelves in many aisles) so our grocery shopping and planning has looked a little different. We’ve needed to be a little more creative and adaptive with what we can access – that’s ok by me!!

When my biggest boys asked for Cheeseburgers, we went back to the style of burger patties that we haven’t made in a long time. Very simple, quick to make and not many ingredients. Devoured by everyone. Winning.

  • 500g beef mince
  • 1 large carrot
  • 1 medium brown onion
  • 1 tsp fresh chopped thyme (or dried Italian Style herbs)
  • 4 tbsp Nutritional Yeast*
  • 1 clove garlic, finely grated (or 1/2 tsp dried garlic flakes)
  • ground salt and pepper to taste
  • 2 tsp coconut aminos (or soy sauce)
  • Optional: 2 tbsp hemp seeds

*You can add in 2 tbsp of suitable breadcrumbs here if you’d prefer.

Grate the onion and carrot and mix together with all other ingredients, except the beef.

20200417_184801

Break up the beef mince and add to the carrot mix.

Smoosh (yes, that’s the technical term!) the mince in until well combined. You can do this with a spoon, your hands,  or even a short burst in the food processor.

20200417_184820

Using your hands, for the mix into patties and lay on a lined baking tray.

20200426_085034

Place into a preheated 180 oven for about 30 minutes, turning them over after 20 minutes. You can also fry them in  a pan with a little olive oil if you’d prefer.

20200417_182728

Makes 6-8 burger patties (depending on their size)

We like to have this as a ‘serve yourself meal’. Some add only cheese and cucumber, others add EVERYTHING!

20200417_183923

They are delicious in  a bunless burger ….

20200417_183829

Or with your favourite bun – We particularly enjoy them with fresh spelt/hemp buns!!!

20200414_125429

Enjoy 🙂

Sweet Potato Rolls

As are you all, we are spending a LOT more time at home at the moment.

Which, I guess, in good news – means more time for baking!

Although getting all the ingredients we normally use has been a little tricky….

But sweet potatoes are plentiful in our garden right now, so they are featuring quite a bit on our plates!

20200329_134935

20200404_185017

I was thinking about making rolls to go with our soup, when I remembered that I had seen these yummy looking rolls on ‘Super Healthy kids. The original (see the link) is a sweet version that they eat in the states for Thanksgiving.

I didn’t want a sweet roll (although I’m sure I will another time!) and I needed to adapt it to our dietary requirement (no egg, or dairy). So I got experimenting.

Our family adores these rolls. Even the sworn sweet potato hater inhaled 3 before I stopped him!

Hope you enjoy them too 🙂

  • 3 1/2 cup flour (2 cup plain & 1.5 cups wholemeal) – we use spelt
  • 1 flat tablespoon yeast, active dry
  • 1 teaspoon salt
  • 1 cup, mashed Sweet potato, cooked (about 1 medium potato)
  • 1 cup milk of choice (oat milk works well here)
  • 1/4 cup olive oil
  • 1 tsp each of rosemary and thyme, finely diced (or 1 tsp dried Italian Style herbs)
  • spray olive oil
  • extra flour for rolling

Start by peeling and dicing your sweet potato. Then steam it until it is soft (approx 4-5 mins in a microwave)

While the potato is steaming, place into your bowl/machine (see instructions below for multiple machine methods), the flour, salt, herbs, oil and yeast.

As soon as the sweet potato is cooked, drain it and mash it. Measure out your 1 cup and add it to the cup of milk. The milk doesn’t need to be warmed – by adding the potato to the milk, you’ll bring both the milk and the potato to the right temperature to make sure you don’t kill off the yeast.

Whisk the milk and potato together until they are roughly combined and then pour into the flour mix.

Give a rough mix of the dough for a few seconds and allow it to sit for 5 minutes (it won’t be all combined at this stage). Use a wooden spoon in the bowl if you’re doing it by hand, or speed 3 for 5 seconds in a thermal cooker, or about 5 seconds with a dough hook in a stand mixer.

Now get kneading –

For a bread machine: Use the dough only function. Set and walk away.

For a stand mixer with a dough hook: you’ll need to mix for 6-7 minutes

For a thermo cooker: set your knead function (for a less powerful machine, like a Bellini, you might need an extra minute or two)

By hand: flour the bench and get your muscles ready! Knead until your dough is smooth and elastic.

Place the dough ball in a lightly oiled bowl, cover with a cloth and let rise in a warm area until doubled in size – about an hour, or until your machine has finished it’s rise function.

 

Remove from the bowl and knock down the dough.
Cut it into two and roll each one into a circle – like you’re making a pizza base.
Cut each circle in to 8 wedges (again, like a pizza).
20200405_082430
Then start at the outside edge (where the the pizza crust would be) and roll toward the point to make your crescent shape.
20200404_165524
Little rolls, ready to start the second rise
Place on a lined baking dish, spray lightly with olive oil and then allow to rest in a warm place until the have doubled in size again (roughly another hour)
20200404_175936
2nd rise complete – into the oven they go
While the dough is doing it’s second rise, preheat your oven to 180C degrees.
When the second rise is complete, place into the preheated oven. Bake for 12-15 minutes or until golden brown. The bottom will sound hollow when you tap it.
20200405_082507
Delicious perfection!
Remove from the oven and cool for just a couple of minutes before you dig in!
Makes 16 rolls.
Enjoy 🙂

Simple Mushroom Soup

You already know how much I love soup!

With Mr 11 having just got his braces on, I have had a weekend of making soft food … and soup certainly made the list!

As well as being quick and inexpensive to make, nutritious and filling, allergy friendly and comforting – it is also very kind to sore mouths!

  • 1 tbsp garlic olive oil
  • 1 brown onion
  • 4 medium sticks celery
  • 2 large carrots
  • 1 large zucchini
  • 450g mushrooms (I like portobello)
  • 1 tsp each fresh chopped rosemary and thyme
  • 1 tbsp (40g) tahini (or seed butter to keep it sesame free)
  • 1/2 cup (40g) nutritional yeast
  • 1 tsp pink flaked salt
  • 1/2 tsp black peppercorns
  • 1.2L boiling water

20200308_184247

Heat oil in a large, heavy based saucepan. Add in finely diced onion  and cook for 2 minutes. Add in finely diced celery and cook, stirring occasionally for about 5 minutes, or starting to soften and get a little colour.

Add in finely diced carrots and combine well. Add in herbs plus salt and pepper, stir well and cook over medium heat for a further 5 minutes, stirring occasionally until onions are golden.

20200308_133124

Slice and add in the mushrooms, and cook, stirring occasionally for a further 5 minutes until mushroom are reducing and releasing their liquid.

Add the chopped zucchini to the saucepan and then the boiling water. I start with 1.2L and then add more if it’s needed.

20200308_134752

Bring to a gentle and simmer and cook, stirring occasionally for about 25 minutes or until the carrot squashes easily with the back of your stirring spoon. If it still crunchy then you won’t get a smoothly blended soup.

Add in the tahini and nutritional yeast, stir, and then use an immersion stick blender to blend until smooth.

Add in more water and blend again if it is too thick.

Taste test and add a little more salt if required. Serve hot.

20200308_155047
Delicious …. but I just can’t make it pretty!

Serves 6.

If macros are important to you – here are the details per serve:

20200309_154538

Enjoy

J x

Baked Cauliflower, Broccoli, Miso ‘Bread’

I think will be a recipe that divides you!

I adore it and my husband is totally won over (despite the way he looked at me when I first told him about it!). But I think it might be the worst thing he’s ever heard of, according to my dad!

Where will you sit I wonder? Are you game to give it a try?!

Lots of people choose not to eat traditional bread, because they are wary of carbohydrate levels, or their bodies don’t respond well through either allergies or intolerances.

Me? I love bread. I don’t eat it often, but when I do, I relish it! Seeded sourdough rye is my favourite!!! Especially with avo ….yuum!

So why this recipe then? Well I have seen recipes around for wraps or bread sticks or pizza bases using cauliflower (like this one …  but too much dairy for us) and you know that I LOVE anything that involves cauliflower!

I love to include a variety of veggies in our meals and since there is more and more information around about the potential benefits of fermented food, I’ve been playing more with Miso paste.

I think it’s quite possible that the outrageous health and healing claims that abound about the miracle properties of fermented food could be over-stretching it! But it does seem likely that there is certainly some health benefit to these foods. Since, due to allergies, cabbage is right out for us (no kimchi or sauerkraut here!), yoghurt and miso are our go-to ferments.

The recipe isn’t going to replace your morning toast but it is a great option if you need a naan bread type option for curries or if you want to change up your lunches a bit.

  • 350g cauliflower
  • 150g broccoli
  • 1/2 cup (20g) Nutritional yeast
  • 40g white miso paste
  • 2 medium eggs

Wash the cauliflower and broccoli and let it drain before patting it dry – you don’t want any extra moisture in this recipe.

Put it in to the food processor/blender/thermo machine and process until fine (Speed 4, 10 seconds, scrape down and repeat)

20200221_090911

Add in the nutritional yeast and miso and process again until the miso is well combined (Speed, 4, 6 seconds)

While the machine is still processing add in the 2 eggs through the top chute and continue to process.

It won’t initially look like enough egg … but keep processing (on Speed 4 or 5) for a little longer – it will come together!

20200221_091330

Spread the mixture out onto a large, lined baking tray. It needs to be even and fairly thin spread – about 3 to 4mm thick. Then place in to a preheated 180C oven

20200223_130004

Cook for about 20 minutes before removing from the oven and gently scoring into 8 pieces – this make it much easier to flip and helps with even cooking.

20200223_134003

Flip the pieces over and return to oven for a further 10 minutes. Until golden brown.

Remove from oven and allow to cool on tray for 10 minutes.

20200223_145419

Serve warm or cold.

20200223_145519

Our favourite way to eat it is slightly warm, and layered with a bit of tinned salmon or topped with some avocado and tomato. Yum!

If you aren’t using this all straight away, it does not freeze well, but it does keep well in the fridge for a couple of days – place some kitchen paper in the air tight container to help absorb any moisture and then reheat gently.

**If you don’t have a food processor, or similar: Grate the veg as finely as you can, mix the yeast and miso well, then whisk the eggs well before adding in and keep stirring until you bring it all together

If Macros are important to you, here are the details for 1 slice, that is 1/8th of the recipe:

20200227_060231

 

Enjoy …. and let me know if you were brave enough to try!!

 

J

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.

20200218_165225

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.

20200219_163249

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

Makes 20 patties.

20200219_171751

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

20200219_193956

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

20200219_164921

 

Enjoy 🙂

 

 

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.

20200127_114712

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.

20200209_112719

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!

20200127_144153

20200209_112746

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!

20200209_112836

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

20200209_112644