Chocolate Seed Spread

March 7, 2017 ~ desertcook ~ 4 Comments

My kiddos see their friends eating that famous store bought chocolate spread …. but since the first ingredient is refined sugar, followed by hydrogenated oil, it is not something I really want to feed them! So a couple of years ago I set about making a sweet hazelnutty choc spread of my own – and it has been a winner (you can find it here).

However, as it is based on hazelnuts, to care for those kids who are allergic, I don’t want to send it to school. So more recently I have made a seed based version – and the kids didn’t even tell the difference! So here’s my healthy and lunchbox friendly chocolate spread – hope you like it as much as we do!

1 cup sunflower seeds
1 cup pumpkin seeds
1 heaped tbsp cocoa (or 1 flat tbsp cacao)
1 tsp vanilla bean paste
1/2 tsp flaked pink salt
160 mls boiling water
8 medjool dates (pick the big fat juicy ones!)
Optional: 1-2 tbsp maple syrup OR coconut sugar

Roast your seeds first. I did mine on a tray under the grill (and watched them very carefully!!!), they only take a few minutes.

While the seeds are roasting, seed the dates and cover them with the boiling water. Add the vanilla and salt to the water.

Process the seeds for 10 seconds on speed 10. (This will take longer in a food processor). Their oils release best while they’re hot so if you’ve bought roasted seeds, place them in a hot oven for a couple of minutes first).

Add in the cocoa and sugar (if you’re using it) here. Scrape down sides and use speed 6 in 45 seconds intervals, scraping down in between until you get a paste like consistency.

Add the date mixture, water and all, to the seed mixture and process again until well combined (Speed 4 for 10 seconds in the gradually increase to speed 7 for 15 seconds, scrape and repeat until mixture is smooth and very well combines). Add maple syrup at the same time (if you are using it) as the date mixture.

Make sure any little helpers get to ‘clean’ the bowl!

Store in a clean, airtight glass jar in the fridge for a couple of weeks.

Enjoy 🙂

Incredible Hulk (Spinach) Muffins

February 15, 2017December 15, 2019 ~ desertcook ~ 4 Comments

My boys are big on ‘getting muscles’ at the moment and my little miss is loving her gymnastics classes and is also very keen to get “super strong and even gooder” than she is now 😉 … I’d like to think they’re aiming to be like their mum …. but really I know that there is just a bit of uncle worship happening and they want to be super buff like him!! Oh well, if they are keen to eat healthy and exercise, I’m all for it!!

These were created to use up the serious mass of spinach we currently have in our garden. I wanted to make them a muffin that was a bit sweet but packed in a punch for great energy. And one that looked a little different to try and push them to eat some new things…. Normally, except for the big one, they’re not huge fans of ‘green stuff’.

I ‘hide’ veg in a lot of things, but this, well, this wasn’t hidden at all!!! I took one look at the colour of the batter and knew I was going to have to sell it well if I wanted them to taste – it’s all about the marketing!! So … Incredible Hulk muffins it is. “Probably best not to eat these guys. They’re just for Mummy. You’ll get too too strong if you eat them” ….. queue 4 children digging in … my fussiest eater polished off 4 of them and asked for them in her lunchbox!!!

They are sweet and fragrant, a fabulous breakfast or a great afternoon pick-me-up and they’re quick to whip up … you just need your blender/processor. Hope you like them too!

3 tbsp of aquafaba OR 1 whole egg OR 1 flax egg
1 1/2 cups spelt/rye flour – we do half wholemeal
1/4 cup rolled oats
1/4 cup almond/seed meal
1.5 tsp cinnamon
2 tsp GF baking powder
1/2 tsp bi carb soda
good pinch salt flakes
100g fresh spinach (you can use frozen but you won’t get the vibrant colour)
8 medjool dates OR 1/2 cup honey/maple syrup/coconut sugar
3/4 cup milk of choice (I love unsweetened vanilla almond milk)
1 medium banana, overripe
1 tsp vanilla bean paste
half a medium avocado, very ripe (OR 2 tbsp butter of choice)

If you’re using a flax egg – Start by mixing together your flax meal and water, then set aside.

Blitz the oats until they are fairly fine (Speed 6, 6 sec)

Mix together all dry ingredients and use a whisk to evenly combine.

Soften the dates for about 8 seconds in the microwave or cover in boiling water for 1 minutes and then drain.

In your blender/processor/thermal appliance, place the spinach, softened dates, avocado, banana, milk and vanilla and then blend until smooth – and bright green! (Speed 6, 10 seconds, scrape down and use Speed 7 for 8 seconds) Add the egg (or substitute) here and blend quickly until combined (Speed 5, 6 seconds)

Pour the wet mix into the dry and fold through until just combined (Speed 4, 8 seconds, scrape down and repeat if required)

Pour into greased muffin tins and place into a preheated moderate oven for about 20-25 minutes or until the are well risen and the top springs back to a light touch.

Allow to cool briefly before eating. My kiddos enjoyed them cut open with some butter spread on the inside.

Makes about 16 – they freeze and defrost well.

20170322_071028-1 — The less vivid version made with frozen spinach.

Enjoy 🙂

Roasted Tomato Confit

February 9, 2017February 10, 2019 ~ desertcook ~ 2 Comments

We have had such a lovely abundance of cherry tomatoes this year. But then we have had some crazily inconsistent weather – and tomatoes don’t like inconsistent watering …. so we picked a load that had split. Gr. What to do?

I remember my host family in France (from a loooong time ago) had all kids of amazing confit jars (confit is French for preserved) in their cool basement. Lots of meats and veggies to get them through a snowy, regional winter. Since I couldn’t bear to waste these little gems, I decided to have a go at my own confit with my little red gems.

You’ll need:

cherry tomatoes
fresh herbs (I use basil, rosemary and thyme)
garlic olive oil*
salt and pepper

*If you don’t have have garlic infused oil, use olive oil and scatter through a handful of crushed garlic cloves.

Wash and pat dry your tomatoes. Remove little stems.

Place in a lined baking dish.

Tear herbs and scatter around the tomatoes. Drizzle very generously with oil, and season in salt and pepper to taste.

Place in a preheated 200C oven for about 40 minutes.

Allow to cool for a few minutes in the tray and then scoop into a sterile glass jar, including all the juices. Top with a little extra oil before sealing.

Store in the fridge for up to a month.

Roasting the tomato really intensifies the flavour so this confit is a great addition to many things – Serve on crunchy toast as a bruschetta, spread it on a pizza base, or add a few good scoops into your tomato bases sauces for pasta, bolognese or lasagne.

FB_IMG_1549756779863 — We gave some away as a gift – and this is how my gorgeous SIL used hers! Yum!

Enjoy 🙂

Mango parfait

February 1, 2017January 31, 2017 ~ desertcook ~ Leave a comment

One of the trickiest things about ‘allergy’ food is when you have to share it with other people…… ‘everything free food’ doesn’t sounds appealing to most 😉 But they don’t need to know that is is everything free. It can just be simple, wholesome, delicious food.

This is a delicious, quick and easy (so easy!) summer breakfast …. that looks bright and happy – a tray of these looks so inviting for breakfast or brunch.

Per glass you need:

1/4 cup rolled oats OR mix of sunflower and pumpkin seeds
1/3 – 1/2 cup yoghurt or choice (dairy/soy/coconut)
1/4 cup pureed mango*
a small handful of chopped roasted nuts or roasted seeds to top.

*To make my mango puree, I placed the cheeks of 2 very ripe, medium mangoes into a blender/processor together with 1/4 tsp ground ginger and a squeeze of lime juice then blend until smooth.

Layer the ingredients into your glass; oats or seeds at the bottom, 1/2 of the yoghurt next, followed by the mango layer, the rest of the yoghurt and then sprinkle on your choice of topping and enjoy straight away.

Enjoy 🙂

Of course, if it isn’t mango season, or you don’t like mango (…no, really …. apparently some people don’t!!), then go with another fruit puree (pear or apple are great with some cinnamon and lemon juice, or blueberries with vanilla).

And if you prefer a sweeter parfait, then you can use a granola in place of the oats.

Date Paste

January 28, 2017February 11, 2017 ~ desertcook ~ 5 Comments

Medjool dates are my friend! I head to our local markets and buy 1kg at a time. They store really well in an airtight container in the fridge for about a month.

Now – yes, dates have a quite a high sugar content (roughly 80%) … BUT… and it is a big but, they are loaded with other beneficial nutrients and fibre that reduces the load on your body and mutes your insulin response when compared to regular sugar. So if you are after a small amount of sweetener in you food – dates are a great option.

I use 1 in a smoothie, or 4-6 in a whole batch of muffins or cookies, or even 12 in a batch of about 24 bliss balls. So you get the sweetness and the benefit of the whole food but the overall load is quite small.

I have been experimenting with date paste as my sweetener in cooking when I want a smoother option (or less obvious ‘bits’) and it is divine!

There are 2 ingredients (if you count water?!) and 2 steps – so very very easy!!!!

Pit 12 medjool dates, place them in a bowl and cover them with 1/2 cup boiling water.

Leave them sit for 1/2 an hour, then transfer the dates, with habout 1/2 of the water, to a high powered processor/blender/nutribullet/thermal cooker and blitz until smooth. If the mix is to chunky to blend, add 1 tsp of the remaining water at a time until you can form a smooth paste.

Store in a glass jar in the fridge for a couple of week, or freeze in ice cubes for later use.

1 heaped tsp = 3/4 of 1 date.

Enjoy 🙂

P.S. If you want a yummy ‘caramel’ – blitz equal parts of this paste together with my sunflower seed butter, a pinch of cinnamon, a pinch of pink salt and a bit of vanilla bean pastes – heavenly!!!!

Apple, pumpkin and oat muffins

January 26, 2017January 24, 2017 ~ desertcook ~ 1 Comment

Next week our little people to go back to school – cannot believe that our beloved holidays are already at an end! Of course with school comes lunchboxes …. and this year we have 3 at full time school. Eek!! That’s a lot of pre-made snacks every week!

I created these muffins to use the produce we had growing well in our garden – apples and pumpkins. I love that they are loaded with fibre and whole foods and that their sweetness comes from fruits. They are soft and fragrant and a massive hit with my kids – I know there will be smiles and satisfied tummies when they open their lunchboxes 🙂

1/2 cup unsweetened applesauce*
1/2 cup mashed pumpkin
1/2 cup milk of choice (vanilla almond is fabulous here)
3 tbsp aquafaba OR 1 whole egg
1 teaspoon vanilla bean paste
70g vegan butter or tasteless coconut oil, melted
4 medjool dates, pitted (or 4 tsp of my date paste)
1 cup rolled oats
3/4 cup wholemeal spelt flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/4 tsp ginger
pinch salt

*To make my apple sauce I just core my apples and cut them into quarters (don’t peel – keep the benefit of the skin’s nutrients!) and steam them until soft with a little bit of water and a pinch of cinnamon and then blend or process until you reach the consistency you like. (Speed 2, Steam Temp for about 10-12 minutes, then turn off temperature and increase speed gradually up to 6). I make it in bulk and store it in reusable squeezy pouches in the freezer.

Blitz the oats until you have a rough flour (Speed 8, 6 seconds). Add to all other dry ingredients and whisk to combine (Speed 4, 6 seconds)

Place all wet ingredients, including dates into a blender/processor and process until smooth (Speed 4 whilst you drop the dates in then gradually up to speed 7 for about 20 seconds).

Pour the wet ingredients into the centre of the dry ingredients and gently fold through until all combined (Speed 4, 8 seconds, scrape down and repeat)

Put a spoonful of mixture into a lined muffin pan and place into a preheated oven for about 20 mins or until a inserted skewer comes out clean.

Makes about 15 …. or apparently fewer if you turn your back for too long and your little people can’t wait!!!

These freeze and defrost well.

Enjoy 🙂

P.S. I haven’t made a gluten free version of these ones yet, but try replacing the flour with equal quantities of a good GF flour mix and replacing the oats with 1/2 cup almond meal and 1/2 cup rolled quinoa.

Salmon and broccoli salad with avocado pesto

January 24, 2017January 8, 2018 ~ desertcook ~ Leave a comment

I found myself singing Powderfinger’s ‘My Happiness’ while I was making this for dinner last night!! And I think, probably, if I was Julie Andrews I’d be singing ‘My favourite things’ about most of the ingredients in this dish – salmon, seeds, spinach, broccoli and avocado!!

Such a fabulous combination, loaded with fibre, great fats, calcium, iron, vitamin C, E, Magnesium …. and the list goes on!

It is a really lovely subtle flavour – and I’m very happy to be anticipating the left overs for lunch!

As much as I’d love to be making this with a large slab of fresh, wild caught salmon …. our food budget doesn’t often stretch to that, but the benefits of salmon are great and we try to eat it regularly – so tinned it is! Try to buy a wild caught and sustainable brand, and choose one that is tinned in water, rather than loaded with oils and other additions.

3 tbsp my basil and spinach nut free pesto
1 ripe avocado
1 tbsp lemon juice
1 large head broccoli, chopped and steamed
400g tin salmon, skin removed, flaked
pinch pink salt and a few grinds of black pepper.

Mix together the pesto, lemon juice and avocado until well combined and smooth. Season with salt and pepper to taste.

Remove the skin from the tinned salmon and the large bones – but leave in the tiny bones as they mash up well and provide and extra boost of calcium (really important for our little miss who is deficient).

Stir the pesto mix through the chopped broccoli, while it is still hot, then stir through the salmon.

I am very happy to eat this as a meal on its own – but the kids …. not so much! So I stir theirs through some pasta. And tonight I added a handful of left over roasted veg to mine as well.

I also enjoy this salad with raw broccoli and I add in grated raw beetroot.

Enjoy 🙂

Loaded pumpkin pancakes

January 19, 2017November 25, 2017 ~ desertcook ~ Leave a comment

I’m doing some extra training at the moment …. Seriously, who thought 6am boxing sessions were a bright idea?!

With 7 sessions a week I am having to careful to be kind to my body which means enforcing a rest day and being careful with my nutrition so that I can recover well.

I have added these delights to my breakfast rotation and I hang out for them each time.

I had no intention of offering them to my kids! However, miss fussy pants saw me digging in and said ‘where’s mine?!’. She promptly demolished 3 and has asked for them every day since! Wonders never cease!

These will boost your fibre, good fats and calcium, contribute to your fruit and veg intake for the day and keep you full for ages … But best of all they taste fabulous – hope you love them as much as we do!

1/2 cup rolled oats
1/2 cup pumpkin seeds
1 tsp mixed spice
1/4 tsp pink salt flakes
1 tsp each of GF baking powder and baking soda
3 cup wholemeal spelt flour
1/2 cup steamed, diced pumpkin
6 medjool dates
1 overripe banana
1/2 cup stewed pears
1 tbsp sunflower seed butter (or other nut butter)
3 cups milk of choice (I use unsweetened vanilla almond)
1 tsp apple cider vinegar

In your processor place all of the dry ingredients, except the flour and blitz them until fine(Speed 10, 8 secs).

Add in the flour and mix to combine (Speed 6, 8 seconds). Then set aside.

Place all wet ingredients into blender/processor/nutribullet/thermal cooker and process until very smooth. If you’re using a machine that has a chute at the top, add the dates after you have begun processing, to protect your machine. (Start on speed 4 until dates are added, then increase speed up to 8 for 10 seconds, scrape down and repeat).

Add the dry ingredients into the wet and mix well to combine (Speed 4, 8 seconds, scrape down and repeat).

Spoon the batter into a hot, lightly greased frying pan, for about 90 seconds or until the first side is a deep golden colour, then flip and cook until both sides are done. This is a thick mixture and you may need to use the back of the spoon to spread the mix out a little.

Enjoy with a small amount of whichever butter suits your diet.

Makes about 40, and the leftovers freeze well. I always make pancakes in bulk … but this recipe halves easily if you don’t have as many staaaaarrrrving mouths to feed 😉

Enjoy 🙂

Real Protein Powder

January 12, 2017January 30, 2021 ~ desertcook ~ 7 Comments

I should preface this post by letting you know that I’m not much of a fan of commercial protein powders.

It’s actually really fairly easy for the average healthy person to meet their daily protein needs – even with an hour or so of exercise, special dietary needs or a totally plant based diet if you focus on eating real foods.

Our dietary guidelines suggest 0.8g of protein per kilogram of body weight per day. If you have special dietary needs through malnourishment or illness, or are an elite athlete – please make sure you seek advice from your doctor.

But if you are looking for something to add to shakes, pancakes or sprinkle on your porridge or cereal to give it a boost, then why not stick with the good stuff available from nature?

Nuts and seeds are an amazing source of protein, iron, calcium, folate, magnesium, great fats …. And the list goes on! And by getting your protein boost from them you an avoid all of the fillers, flavours and additives etc that come in most commercial powders.

I blitz up this mix and leave it in a glass jar in my freezer for a scoop when needed.

3 tbsp each of sunflower, pumpkin, chia and flax seeds
1/2 cup roasted almonds
1/2 cup roasted hazelnuts (skin off)

Place nuts and seeds in high power processor and process until fine – be careful not to overdo it and wind up with a butter! (Speed 8, 8 seconds).

If you are using a smaller machine like a nutribullet, then you need to blitz one ingredient at a time and mix together at the end.

For a nut free version:

3 tbsp each of chia and flax seeds
3/4 cup roasted sunflower seeds
3/4 cup roasted pumpkin seeds

To dry roast the seeds, place them in a large baking tray under the grill, on the shelf furthest away in the oven. Watch them carefully … it only takes a few minutes! Flip seeds in tray a few times during cooking process to ensure even cooking coverage.

Allow seeds to cool before adding to processor with chia and flax.

If you want a chocolate flavour or sweetened version of this powder, you can check out my Chocolate Drinking Mix – which is especially awesome for kids milkshakes.

The protein powder goes great in our vanilla hotcakes too!

Enjoy 🙂

Balsamic Beef

December 29, 2016September 9, 2017 ~ desertcook ~ Leave a comment

This is my twist on this recipe from Add A Pinch. It’s so quick and simple to prepare and has such a delicious, flavour. And since it is in the slow cooker – the ‘roast dinner mess’ is very minimal – hooray!!!!

Beef Roast, Approx 2kg (brisket works well)
1/2 cup hot beef stock (homemade, or Massel)
2 tbsp coconut aminos (or soy sauce)
1/4 cup balsamic vinegar
3 tsp minced garlic
1 tsp mince chilli
1 tbsp honey
6 cloves

Place beef in slow cooker.

Drizzle honey over the top.

Mix together the stock, vinegar, aminos, garlic and chilli and pour over the top of the beef.

Place cloves on top of the beef and return lid to the slow cooker. Set on low for 7 hours.

Remove beef from slow cooker and slice before placing in serving dish.

Strain and reserve the juices from the slow cooker. Then I use them in my gravy recipe. However, I want a much lighter gravy, so I use only 1 tbsp fat and 1 tbsp of flour to the 3 cups of liquid.

Pour the gravy over the meat and serve with your favourite sides.

Tonight we had it with roast veg and a beautiful summer salad.