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 ๐Ÿ™‚

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 ๐Ÿ™‚

  • 3 1/2ย cupย flour (2 cup plain & 1.5 cups wholemeal) – we use spelt
  • 1 flatย tablespoonย yeast, active dry
  • 1ย teaspoonย salt
  • 1ย cup, mashedย Sweet potato, cooked (about 1 medium potato)
  • 1ย 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 ๐Ÿ™‚

Basic Bikkies In A Hurry – 2 ways!

So – the food landscape looks pretty different at the moment.

People are panicking, the shelves are bare in many shops and we are all a little unsure about what lies ahead.

Well to start – please take a deep breath. Let’s try to keep calm. Wash your hands well, stay away from others if you’re at all unwell and keep an eye out for reputable updates.

And please – be kind. Be patient and take care of those who are vulnerable or isolated.

It terms of food – let’s get back to basics!

Here are some simple bikkies you can make for lunchboxes or afternoon tea, in a hurry, with your pantry basics. Plus they fit vegans and most food allergies too!

There is a vanilla almond version and a choc muesli version

The basic recipe for both starts with:

  • 125g butter/plant based butter
  • 1/3 cup icing sugar (if you’re a sweet tooth you can boost this to 1/2 cup)
  • 1 egg OR 1 quantity of egg replacer

Preheat your oven to 180C

Allow the butter to soften to room temperature.

Whisk into the butter the sugar and egg until smooth and well combined.

For the vanilla almond version,ย now add in:

  • 1.5 cups plain flour (OR 1 1/4 cups GF flour and 1 tsp psyllium)
  • 1/2 cup almond meal (OR seed meal)*
  • 1.5 tsp GF baking powder
  • 1 tsp vanilla bean paste

Fold all dry ingredients into the butter mixture until well combined into a stiff dough.

*1/2 cup of roughly crushed cornflakes works well here too.

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For the choc muesli version, now:

Place 1/2 cup rolled oats (OR shredded coconut) and 1/4 cup pumpkin seeds into a blender/processor/nutribullet etc and blitz into a coarse flour.

Then, to the butter mix, add:

  • 1 1/3 cups plain flour (OR 1 cup plus a flat tbsp GF flour and 1 tsp psyllium)
  • 1.5 tsp GF baking powder
  • 1 rounded tbsp cocoa
  • 1/2 tsp ground cinnamon
  • the ground oat mix
  • a handful of diced dried fruit (sultanas, cranberries, dates, apples all work well)

Fold all dry ingredients into the butter mixture until well combined into a stiff dough.

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For both versions of the bikkies, once you have the stiff dough, use a teaspoon of dough to form small balls.

Lay on a lined baking sheet and press down gently. Leave some room for spreading.

Cook for about 15 minutes, or until well risen and golden. They will be soft to touch when you remove from the oven but will harden as they cool on the tray.

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Each batch makes about 18-20. Store in an airtight container in a cool dry place for up to a week

 

 

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

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Heat oil in a large, heavy based saucepan. Add in finely diced onionย  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.

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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.

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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.

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

Serves 6.

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

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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 …ย  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)

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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!

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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

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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.

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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.

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Serve warm or cold.

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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:

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

 

J

Chicken Cannellini Casserole

Quick and easy comfort food that is delicious and filling ๐Ÿ‘Œ๐Ÿ‘Œ

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…ย  ๐Ÿคท๐Ÿคท 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 ๐Ÿ˜Š

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

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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 ๐Ÿ˜‰

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 ๐Ÿ™‚