Simple Pumpkin Soup

Hooray for soup weather!

This is a soup-er simple meal, really inexpensive and delicious. A pretty mild soup, so it is very kid friendly too.

  • 400g Cauliflower  (1 medium size), roughly chopped
  • 1.2kg Butternut pumpkin roughly chopped
  • 1/2 small brown onion (about 60g), diced
  • 1/2 tsp ground nutmeg
  • 1 tbsp garlic infused olive oil
  • 2 tbsp veggie stock paste
  • 10 cups boiling water
  • 225g cream cheese (*dairy, soy or nut based – you can even use a light silken tofu here)

If you don’t have stock paste you can use 3 cups liquid stock and then only 7 cups water.

Heat the oil in a large saucepan then add in the onion and cook, stirring, until it is soft and golden.

Add in the cauliflower and pumpkin plus the stock paste and stir well. Cook down for about 3 minutes then add in the boiling water.

Cover and simmer for about 20 minutes or until the veggies are very soft. *If you need a quicker cooking time you can give the veggies a quick blitz in your food processor first.

Remove from the heat and add in the cream cheese. Use an immersion blender to blend until the soup is very smooth. If you are using a blender/thermo cooker/bullet machine to blend – BE VERY CAREFUL! Allow it to cool quite a bit first and then do small batches.

I love to serve mine topped with roasted pumpkin seeds and pine nuts (switch hemp seeds for nut free) …. Just pop the seeds in a hot, dry frying pan and cook, stirring, for a couple of minutes until they are golden brown. Sprinkle on the soup and if you want a little extra kick … sprinkle on a little pinch of chilli flakes!

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Serves 12.

If Macros are important to you, here they are for 1 serve (roughly 2 ladles of soup) , worked out for the dairy based cream cheese – not including the seed topping.

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This will last several days in the fridge, or it freezes and defrosts well.

Enjoy 🙂

 

 

Chicken, Broccoli & Quinoa Patties

You already know that I like easy food!

Well, these are easy, have only a few ingredients, freeze well, pack in a heap of good stuff to stretch the meat further aaaaand… they’re delicious!

Plus I kind of feel like they’re a complete meal in one. Protein, veg and grain … All right there! Which means that if I’m in a hurry and grab a couple of these from the freezer, I’ve got everything I need for a balanced meal. Winning 👌

  • 4 medium chicken thighs (about 485g), skinless and boneless
  • 200g broccoli
  • 1/2 cup tricoloured quinoa (110g)
  • 1 tbsp coconut aminos
  • 1/4 cup (15g) Nutritional yeast
  • 1 birdseye chilli or 1/2 tsp chilli flakes (you can skip the chilli if you’re not a fan!)

Start by bringing a small saucepan of water to the boil and cooking the quinoa. Rinse it well first, then it should take about 15 mins. Drain it, rinse it again and set aside.

Wash the broccoli well and shake dry (too much water and your patties will be soggy). Break into chunks and add to your food processor. Process until fine (Speed 4, 8 seconds, scrape down then Speed 5 for 5 seconds).

Whilst still processing (speed 4), add the nutritional yeast and chicken through the top chute and process until it is finely chopped and well combined. (Up to Speed 5 for 8 seconds once it is all added)

Continue processing (Speed 4) and add in the chilli and coconut aminos.

Add add in the (very well drained) quinoa and process until it is evenly combined.

Scrape mixture into a bowl, cover and place in the fridge for 2 hours, or up to over night. I usually make the mix in the morning before work and then form the patties in the afternoon.

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Use tablespoons of mixture to form patties with slightly oiled hands and place them on a lined baking tray.

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So pretty!

Spray with a little olive oil, then place into a 200C oven for about 20 minutes, then flip and cook for another 5-10 minutes, or until cooked through (you can use a thermometer to check that the centre has reached 75C) and golden.

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Makes 12. These freeze and defrost well – use a little kitchen paper to absorb excess moisture when defrosting and reheating.

Serve warm with extra veggies, and an extra drizzle of coconut amino sauce – or use them the next time your build your own burgers!

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Enjoy

If macros are important to you – here are the details per patty (1 /12th of the recipe):

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Enjoy

Lamb Koftas

We don’t heat a huge amount of red meat, but a few months back, my biggest boy was reading and the characters in the book described the Lamb Koftas they were eating.

Will had never heard of them before so he asked me about them and then asked me to make them.

They were very simple to make and a winner of a meal with 6 empty plates, so they have been added to the menu and we hope you like them as much as we do!

  • 500g lamb mince
  • 100g chick peas, drained and rinsed
  • 1 small brown onion
  • 2-3 clove cloves garlic
  • 1 tsp tahini
  • 1 tbsp hemp seeds
  • 1/2 tsp ground turmeric
  • 1 tsp dried paprika
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2-1 tsp dried chilli flakes (depending on the amount of bite you like)
  • 2 tsp finely grated lemon zest
  • good pinch salt

Optional: Dressing of Minted yoghurt (see below the recipe) and crunch of toasted pine nuts or pumpkin seeds

Into your food processor/thermo cooker, place the onion, garlic, chick peas, lemon, seeds, tahini and all of the herbs and spices.

Process until they are finely chopped (Speed 4, 8 seconds, scrape down and repeat)

While the machine is still processing, add in the lamb in through the top opening and process until the mixture is very well combined and quite smooth.

Place the mixture into a bowl, cover and place in the fridge for at least an hour (over night is fine). This will help the mixture to hold together without egg as a binder.

Divide the mixture into 12 and form in to small fat sausage shapes.

Slide on to skewers and cook over medium heat on an oiled bbq or griddle plate. If you’re using bamboo skewers, soak them in water for at least half an hour first and it’ll stop them burning on the heat.

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We like to serve ours with ribbons of carrot and cucumber.

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We also used minted yoghurt as a dressing (you can used which ever kind of unflavoured yoghurt fits your dietary needs). About 4 tbsp mixed with 2 tsp of finely torn fresh mint.

Top with toasted pine nuts (or pumpkin seeds).

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If Macros are important to you here are the details. Each serve is 1 kofta (that is 1/12 of the mix)

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Enjoy 🙂

Crunchy Crumbles

These super speedy little bites are just slight sweet and deliciously crunchy.

They add great fats and proteins as well as some extra fibre and texture to yoghurt.

Add them to plain rolled or soaked oats too.

  • 2 heaped tbsp pumpkin seeds
  • 2 heaped tbsp hemp seeds
  • 2 tsp honey OR maple syrup

Place seeds in a hot frying pan.

Dry fry the seeds, stirring regularly until they start to brown … Watch carefully, it won’t take long!

Add in the honey and stir until all the seed are well coated.

Fry until the seeds are golden brown (only another minute or so).

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Remove from frying pan and spread out on a plate (don’t use kitchen paper or they stick!)

Place plate in the fridge or freezer for a few minutes until they have cooled.

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Then break up and sprinkle on.

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Keep the leftover crumbles in an airtight container in the fridge for a week.

If macros are important to you, here are the details for 1/4 of the mix.

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Baked Veggie Omelette

A little while ago I posted my Salmon Tart and I have had a few requests for a vegetarian version.

So, here is a my baked veggie omelette – you’ll need a frying pan that can transfer from the stove top into an oven.

I tend to make tarts like these so I have them on hand work work lunches – delicious cold or warm . Or if you’re in a rush, grab a couple of slices out of the fridge and steam some extra greens – speedy and filling dinner!

  • 8 medium eggs
  • 1 large zucchini
  • 12 swiss brown mushrooms, finely sliced
  • 250g spinach
  • 1 tsp olive oil
  • 1 tbsp nutritional yeast
  • salt and pepper to taste
  • Optional: 50g grated tasty cheese

Heat the oil in the frying pan, then slice the zucchini into rounds and place into the frying pan.

Fry for 1 minutes until the first side is golden, then flip over the zucchini before adding in the mushrooms to the pan. Cook, stirring for another minute until the mushrooms start to soften. Then add the spinach to the pan.

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it’s a LOT of spinach!

Add in the salt, pepper and nutritional yeast and stir through to make sure the veggies are evenly coated.

Whisk together the eggs and then pour evenly over the veggies.

Turn the frying pan to a gentle heat and allow to cook until the side of the omelette just start to pull away from the sides of the pan – the top of the omelette will still be very wet at this point.

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Sprinkle the top with cheese if you wish before popping it in a pre-heated 180C oven for about 10 minutes or until the top just stops wobbling … Remember that the eggs will keep cooking while it is warm so if you leave it in the oven for too long you’ll get a rubbery omelette.

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Let it cool and then slice into 6.

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Store it in the fridge for about 3 days.

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If macros are important to you here are the details (which includes the cheese) for 1 slice, which is 1/6th  of the omelette:

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Enjoy 🙂

Berry Fruit Compote

So simple to make. Quick and delicious … and you can adapt it to whatever fruits you have lying around.

  • 1 cups frozen berries*
  • 1 medium apple or pear, finely diced
  • Lemon peel (peel into strips for easy removal)
  • 1 tsp vanilla bean paste
  • Optional: 1-2 tsp maple syrup

*if you are using fresh berries and not frozen, you’ll need to add a little splash of water when you first start cooking.

Place all ingredients into a small saucepan and turn on to a low heat.

Stir regularly until the juices from the berries release.

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Allow the mix to come to a simmer and then leave to a very gentle simmer for about 10 minutes, stirring occasionally. Leave the saucepan partially covered with the lid to stop it splattering!

It is ready when you can very easily slide a fork through the apple and the juices in the pan are becoming thick and sticky.

Remove the lemon peel and if you want a smoother compote, use a potato masher to crush down the fruit.

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Thermo Cooking instructions:

Place all ingredients into a bowl and turn on to Speed 2, 100C. For about 10-12 minutes.

Remove the lemon peel. If you want smoother compote, turn off heating, increase speed to 4, in 5 second bursts until you are happy with the texture, scraping down the sides as required.

—–

Serve warm on cakes, scones or pancakes, or allow to cool and serve with yoghurt, custard or ice cream … or just eat it on it’s own!!

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Enjoy 🙂

Oaty Seed Bikkies

These lovely bikkies are like a cross between an ANZAC and a muesli biscuit.

Just sweet enough to satisfy my husband’s sweet tooth, super easy to whip up plus they’re lunchbox and allergy friendly!

  • 1 cups rolled oats
  • 1 cup plain flour  (GF flour, spelt, wheat – all work)
  • 1 tsp GF baking powder
  • 1/2 cup pumpkin seeds
  • 1/2 cup sultanas*
  • 125g melted butter or oil (coconut oil and melted vegan butter work well)
  • 70g golden syrup/honey/maple syrup

*Chopped Dates, or dried apple, or apricots work well too

**For a Coeliac friendly version: you can replace the oats with a mix of rolled quinoa, puffed rice and shredded coconut.

Mix together  all the dry ingredients in a large bowl. (Speed 4, 10 seconds). Then set aside.

In a medium sized saucepan (or microwave), melt together the oi/butter and syrup. (Speed 2, 100C for approx 2 mins)

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

On a greased baking tray place heaped teaspoon-fulls of the mixture and flatten down slightly.

Cook in a preheated oven at 170C for about 15-20 mins or until golden brown.

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When you remove them from the oven they will be fairly soft. They will harden as they cool. Leave them on the tray for 10 minutes before transferring to a wire rack to finish cooling.

Makes about 20 – store in an airtight container for up to a week.

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And watch out for the bikkie thief ….

Enjoy 🙂

Zucchini cake

Such a deliciously light and moist cake …. so good for afternoon tea, picnic and even in lunchboxes.

  • Approx 200g (combined) grated zucchini and carrot (roughly half a medium zucchini and 1 medium carrot).
  • 1/4 cup good olive oil
  • 1/4 cup apple sauce
  • 1/2 cup honey/maple/golden syrup
  • 2 eggs / 2 flax eggs / 2 tsp egg replacer whipped with 4 tbsp water
  • 1/2 cup milk of choice
  • 1 tsp vanilla bean paste
  • 1/3 cup chopped nuts or seeds (hemp seeds or walnuts go really well)
  • 1 tsp mixed spice
  • 1 3/4 cups plain flour (we do half wholemeal)**
  • 2 1/2 tsp baking powder
  • Optional extra: Top with choc chips of choice

** To make this one coeliac friendly, replace with a plain GF flour, 1.5 cups and 1 tsp of psyllium husk.

Start by grating the veg. After squeezing the moisture out of the grated zucchini you should have about 120g, and another 80g from the carrot. *If you are grating in a food processor or thermo cooker, you will need to take the zucchini out, tip out the liquid in the bottom, then squeeze the zucchini before adding it back in to the bowl.

Add all of the wet ingredients into a bowl and stir well to combine (speed 4, 6 secs).

Add in the baking powder, flour and mixed spice. Fold through gently until the flour is just combined. (Speed 3, 10 seconds)

Then add in the chopped nuts or seeds and fold through until evenly combined. (Speed 3, 8-10 seconds) Do not beat the mix.

Pour into a greased/lined loaf tin and place into a preheated 160C oven.

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Sprinkle the top with some choc chips if you like (only half of family do!)

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Bake for approximately 60minutes or until golden, well risen and a skewer comes out clean. Remember that if you are cooking with GF flour or without egg then you won’t get quite the same rise.

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Allow to rest in the tin for about 15 minutes before removing to an airing rack and allowing to cool.

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Slice and serve, warm or cold. A spread of butter on your slice is delicious too.

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Slice before freezing any left overs and wrap so it is airtight.

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Picnic time – this one with Sweet William White Chips

Enjoy 🙂

 

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.

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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.

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Allow to cool a little before slicing into 9 squares.

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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.

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

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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 🙂

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!

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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).
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Then start at the outside edge (where the the pizza crust would be) and roll toward the point to make your crescent shape.
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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)
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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.
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Delicious perfection!
Remove from the oven and cool for just a couple of minutes before you dig in!
Makes 16 rolls.
Enjoy 🙂