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.

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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 🙂

 

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 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.

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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 …  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

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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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 🙂

Cauliflower fritters

I love having a few different breakfast options, especially ones that help me to get in my veggies! These gorgeous fritters are gluten free, dairy free, vegetarian, a good source of fibre and protein and just 2 of them contains over 90% of the RDI calcium intake for woman 😲 and just quietly … They’re really yummy too 🤤 Mr 11 stole 2 before I even had them all on the plate!

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  • 430g cauliflower
  • 2 packed cups spinach
  • 2 medium sticks celery
  • 3 medium eggs
  • 1/3 cup nutritional yeast
  • 1/3 cup almond meal OR any flour of choice
  • 1/4 cup hemp seeds
  • 1 tbsp fresh chopped herbs – thyme and rosemary
  • 1/2 tsp dried garlic flakes
  • 1 tsp pink salt flakes
  • a few grinds of pepper
  • olive oil to fry

Finely chop and steam the cauliflower until it is soft. Drain any water, transfer to a large bowl and mash – don’t go so far as to puree it!

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Finely chop your spinach and celery, add to the cauliflower mix and fold together until combined.

Mix together all dry ingredients, including herbs and add to the veggie mix. Fold together until combined.

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Whisk the eggs together and then add to the veggie mix. Fold though until well combined.

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This bit gets a little messy …. use a good handful of the mixture to form a patty and then place in to a lightly oiled, medium heat frying pan.

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Cook for about 3 minutes until golden brown and then turn to cook the other side for another 3 minutes.

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Makes 8-10 depending on the size of your patty. Today I made 9.

They are delicious warm, or cold and they keep for a couple for days in the fridge so you can gently reheat them in the microwave for breakfast on the go or even a filling lunch at work.

Eat them on their own, dip them in some natural yoghurt …. or my personal preference is to stack them and top them with some creamy avocado and cherry tomatoes! Yum!

I haven’t tried making these ones egg free yet – but next time I’ll have a go at binding them with tofu and then I’ll update! In the mean time if you need an egg free veggie patty –these are delicious!

Enjoy 🙂

Pumpkin pastry parcels

I guess this one isn’t so much as recipe as an idea or a suggestion!

We do our very best to reduce waste from our kitchen.

So many ways to make some little changes that help –

  • We menu plan,
  • Cook in bulk,
  • Freeze leftover for work lunches,
  • Make soup to use up veggies that are past their best
  • All veggie peelings and scraps go to our worms and so back to the garden,
  • Do a swap – we give out overload of veggie scraps to friends with chooks (and sometimes get eggs in return!)

One of the other ways to reduce waste is to get a bit creative when you’re down to the last few bits of veg before shopping day!

I had about 1/4 of a butternut pumpkin, a couple of handfuls of spinach, a small handful of left over roast chicken and the dregs of my walnut container left. Together with a few basic pantry staples – that sounds like weekend lunch!

My husband reckons they are better than a bought pie (and his body feels better afterwards) and he says they’re much nicer than the ones he can buy at a cafe in the city – for an obscene price!

We used: Pumpkin, spinach, walnuts, cooked chicken, puff pastry, Italian herbs, salt pepper, olive oil (garlic infused) and coconut aminos.

But use whatever left overs you have and enjoy and get creative!

*If you don’t eat meat – we often us about half a tin of butter beans or cannellini beans instead – just pop them in the oven together with the pumpkin in the last 10 minutes of roasting time.

*If you don’t eat nuts – pumpkin seeds or hemp seeds work really well here too – use them in exactly the same way as the walnuts.

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Dice the pumpkin into small pieces.

Then roast the pumpkin with some garlic olive oil, salt, pepper and Italian herbs (about 200C for 35-40 mins).

Place pumpkin in a bowl together with the chopped chicken, walnuts and spinach and then add about 2 tsp of coconut aminos. Mix well so that the pumpkin gets a bit mashed up.

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Place mixture into the centre of pastry squares (obviously – use whichever pastry suits your diet)

Fold the pastry over the mix to form a parcel and then use the fork to press the edges of the pastry together.

Bake in a 200C fan forced oven for about 25-30 minutes, or until golden, puffed and flaky.

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Enjoy 🙂