ph: +64 (0) 276 431 134
  • home
  • About
  • Contact
  • Recipes
  • Workshops
  • Schools
  • Meal plan

BB....Broccoli Basil Pesto

8/1/2017

0 Comments

 
My favourite quick pesto - with a boost of broccoli (my all time favourite vegetable for nutrition content and gut loving benefits), and walnuts - (they don't just look like brains - they are good for them too!  full of Omega 3's, folate, Vitamin E & antioxidants and a great vegetarian protein)  
Pesto is so tasty, versatile and delicious - as a dip, a snack or quick lunch or a tasty addition to dinner.  Check out a few ideas at the end of the recipe:
Picture
Ingredients:
80g parmesan - crust removed, 
30g (1/3 cup) walnuts roughly chopped (or the traditional pine nuts)
1 clove garlic
1 bunch fresh basil leaves
150g (about 2/3 head) of broccoli broken into florets
100 ml extra virgin olive oil
pinch of salt
 

To make:
Finely grate parmesan and crush garlic.
Add all ingredients into food processor or blender and process until smooth.
Place ½ in a clean jar, top with olive oil and keep in fridge up to 5 days.  Split the remaining 2 portions and store in freezer to use later.

​To make with a Thermomix:
Cut parmesan into chunks, add to bowl and grate 15 secs/sp10.
Add all other ingredients to bowl and chop 20 sec/sp 7.
Place ½ in a clean jar, top with olive oil and keep in fridge up to one week.  Split the remaining 2 portions and store in freezer to use later.

Try some of these ways to use it:
We know it is great for kids (and grown ups) afternoon tea, or with an evening drink.  Some other great ways to use pesto:
Breakfast: 
 -
 Pesto eggs:  2 eggs, 1 tablespoon of pesto - whisk together,  and pop in the pan with a drizzle of olive oil - throw in a handful or two of of baby spinach for a breakfast with a serve or two of veggies.
Snack / lunch: 
- top some sourdough toast or a couple of wholegrain crackers with it - add some sunflower seeds/pepitas and some microgreens/sprouts for a quick & filling snack (see my lunch today above!)

- Delicious with poached chicken on a sandwich with some baby spinach.

Dinner: 
- 
Coat Chicken breasts or fish with it:  and bake in the oven with some cherry toms, broccolini, brussels sprouts, pumpkin - or whatever veg you have about.  Approx 20 mins @ 180 degrees.
-  Try my Roast Vegetable, Quinoa & Pesto salad or just toss through roast vegetables & some quinoa -  add some rocket or baby spinach and you have a super salad!
0 Comments

Better Banana Bread

5/23/2017

0 Comments

 
​Banana flour is one of my favourite gluten free alternative flours.  It is made from green bananas so the sugar and the flavour of the banana hasn’t developed - so it is not high in sugar and doesn’t doesn’t have a banana taste.  It is also high in Potassium and resistant starch.  Resistant starch is great food for the good gut bacteria which helps our digestive health.
​

It is delicious warm or cold.  I freeze this in slices to pull out for lunchbox treats (my kids like a bit of butter on it!)
Picture
Ingredients:
130g unsalted butter softened (or coconut oil)
180g Banana flour (or 220 g wholemeal spelt / wholemeal flour)
350g ripe bananas  (I freeze the ones that have gone black and use for this)
150g medjool dates
2 eggs
2 tsp baking powder
1 tsp bicarb soda
a pinch of seasalt
1/3 cup  milk (80g)
2 tablespoons of natural yoghurt
1 tablespoon chia (optional)
2 teaspoons of natural vanilla extract.
 
To make: 
Preheat oven to 180 degrees Celsius.  Grease and line a loaf tin (25 x 10 x 11cm).
Place bananas and dates in food processor and mash to combine (Thermomix 6 sec sp 6)
Add butter/coconut oil and mix well (Thermomix 20 sec sp 4), scrape sides with spatula
Add eggs and mix well (Thermomix 10 sec sp 4)
Add everything else:  flour, baking powder, salt, bicarb soda, milk, yoghurt, vanilla, chia (if using).  Mix well.  (Thermomix 20 sec sp 4).  You may need to scrape the sides and repeat.
Pour into prepared loaf tin and bake for 55-60 mins or until a skewer comes out clean.
Allow to cool in tin for 30 mins, turn onto a wire rack to cool.
0 Comments

Coconut Crunch bliss balls

6/24/2016

0 Comments

 
Picture


​These are so quick to make and are also a great one to get the kids to make.  They make a great lunchbox treat (see nut free option) or after-school, pre-sport snack.  
Coconut and coconut oil are lovely energy sources for the body and the brain as well as being a good protein and iron source.
Cacao is a lovely tasty source of antioxidants, magnesium, iron, zinc,  protein and fibre among other things.
​PS: they also make a yummy treat after dinner for mum and dad!



Ingredients:
  • 150 g  desiccated coconut  (about 2 cups) - plus about 30g for rolling
  • 100g almonds*
  • 100 g medjool dates,  seeds removed (about 10)
  • 30g cacao (2 tablespoons)
  • 100g coconut cream** (about 5 tablespoons), or 50g of coconut oil.
To make:
Place all of the ingredients into Thermomix and blend 15-20 seconds sp 7.  Or if using a  food processor blend until well combined.  Roll into balls and refrigerate.   They last a week or so in the fridge (if they last that long!).
* Nut free option:  replace almonds with extra coconut or sunflower seeds.
** use a good quality coconut cream (100% coconut cream - beware those with other additives!) - or make your own.  Freeze the remainder coconut cream in ice cube trays for the next batch (or curry).

0 Comments

Protein Packed Muesli Bars

3/29/2016

0 Comments

 
Picture


​I'm always banging on about how important protein is I know....breakfast, lunch, dinner and snacks!  Here's a delicious muesli bar for you which works for a snack or a "running out the door" breakfast for those mornings we all have.  Nuts, seeds, protein powder and chia pack in the protein, chia and coconut oil provide lovely fats for energy and brain function.  Make it lunchbox friendly by replacing the almonds with extra nuts and seeds.  
​I usually double this recipe and make 16 - they freeze beautifully.

Ingredients
100g Medjool dates (deseeded)
40g coconut oil (melted if necessary)
25g chia (soaked in 1/4 cup water for 5 mins or so)
75g Almonds (1.5 cups)
100g Cranberries
75g rolled oats
75g mixed seeds (pepitas, sunflower, sesame, whatever you have)
50g shredded or dessicated coconut
1 heaped tablespoon of vanilla protein powder / or a teaspoon of vanilla essence

Method
Thermomix: Combine dates, coconut oil and chia mixture in Thermomix  speed 7 for 10 seconds, scrape sides and repeat until it is a paste.  Add all other ingredients and mix on reverse speed 3 for 5-10 seconds, scrape sides and repeat until well combined

Non Thermomix:  Combine dates, coconut oil and chia mixture in food processor until it is a paste.  Add all  put all other ingredients into a large bowl and then add date, coconut  & chia paste and mix until well combined.

Press into a lined slice tray (approx 20cm x 20cm) and press down flat - sprinkle extra seeds on top if you like and press in a little.  Cook in oven for approximately 30mins at 170 degrees.  Allow to cool before cutting.  I refrigerate for about 30 minutes or so which makes cutting easier.
0 Comments

Nut Free Muesli Bars

5/18/2015

0 Comments

 
Picture


Because most schools don’t allow nuts, I’ve adapted these delicious bars to be nut free.  You can make gluten free by replacing the rolled oats with millet puffs and/or quinoa flakes.  These are great for morning or afternoon tea – especially before sport/training, or even a breakfast on the run.  And they’re not just for kids!







Ingredients:
1/2 cup coconut oil, extra for greasing.
1/4 -1/3 cup rice malt syrup,
1/4 teaspoon sea salt.
1 tsp pure vanilla essence or vanilla bean powder
1 cup rolled oats
1 cup millet/quinoa or brown rice puffs (or extra cup of oats)
1/2 cup shredded coconut.
1/2 cup sunflower seeds.
1/2 cup pepitas (pumpkin seeds)
1/3 cup sesame seeds.
2 tablespoon chia seeds.

Variations: For an extra energy boost you could replace the vanilla with 1/4 cup of good quality organic protein powder (Vanilla is best) -  and/or add ½ a cup of cacao nibs for a chocolate hit.

To make:
Preheat oven to 160°C
Line a medium baking dish with baking paper and generously rub coconut oil on the paper.
Melt coconut oil if required and combine in a large bowl with rice malt syrup and  sea salt.
Add the oats, coconut, vanilla, chia and seeds. Combine well.  If using cacao nibs and or protein powder add now also.
Spread the mixture into the prepared baking pan and press down firmly – I use a large egg flip /spatula – the better you squash it down, the better it will stick together.
Bake for approximately 20-30 minutes until golden brown around the edges and the middle is semi set. Have a look at it after about 15 minutes, if browning a lot, cover with baking paper.
Remove from oven and cool completely in the baking dish. 
Lift from pan by lifting edges of baking paper and transfer to a chopping board.  Cut into squares of 3-4cm


0 Comments

Oaty "jam" drops

3/26/2015

0 Comments

 
Picture
I adapted this recipe from Jude Blereau’s beautiful “Wholefood for Children” book.  My copy is much loved and used frequently. She toasts the oats and nuts first….I didn’t have time for that, so this is my quick version.

These are delicious without the jam/puree also.  


This is a great recipe to get children involved in the kitchen.  They love rolling the balls (just make sure they wash hands well first and watch out for little fingers being licked!), they also like adding the puree or jam.
Picture
INGREDIENTS
225g rolled oats
170g almonds or pecans * see nut free option below

1 cup wholemeal spelt flour
½ tsp baking powder
125 coconut oil (or butter)
170 ml rice syrup
1 egg
1 tsp natural vanilla extract or vanilla powder.
fruit puree – berries, pear, apple are great.  Or use a good quality jam.


METHOD
Preheat oven to 180, process nuts and oats in food processor (I like them a little rough still, but you can make them into flour if you prefer).  Add flour and baking powder and mix through.
Combine the melted coconut oil/butter, egg, vanilla, add to dry mix and mix well.
Roll 2 tsp into balls and squash down, flatten them slightly and then make an indent with a clean thumb for the puree or jam.
Put ½ tsp puree or jam in them (I usually do ½ with puree/jam and leave the others plain – for baby or anyone else).  If not using jam/puree I just squash with a fork.
Bake for 15 minutes until light and golden.


*Nut free - for a nut free school option you could remove the nuts and replace with desicated coconut (170g) or a combination of spelt and oats.

0 Comments

Wholemeal spelt pikelets

2/9/2015

1 Comment

 
Picture
I loved pikelets as a kid!   Instead of refined white flour and sugar I've used wholemeal spelt and unrefined sugar - still a treat, but a healthier version.  Delicious warm for morning tea or afternoon tea. A great lunchbox treat with a little jam or nut butter.  Lovely with a little butter and a good jam (farmers market/home made), or with some ricotta and smoked salmon, or just on their own.
Ingredients
·       1 1/4 cups wholemeal spelt
·       1 tsp baking powder (I use Honest to Goodness – no nasties!)
·        2 tablespoons Muscovado / Panella / Raw sugar
·       ½  - ¾ cup milk
·        2 tablespoons of coconut oil or butter, melted, cooled
·        2 eggs (lightly beaten)
·        coconut oil / butter for the pan

To make:
Whisk flour, sugar and baking powder in bowl, add  ½ cup milk, oil and eggs and mix well, adding more milk if required.
Heat pan and add oil – use a tablespoon to spoon the mixture  into pan.  They are ready to turn when the bubbles form and burst (1-2 minutes), turn for a further 1 minute.

Delicious served fresh and warm.

1 Comment

Banana and Coconut Bread

11/20/2014

0 Comments

 
Picture
My sister in law gave me the recipe for this delicious banana bread.  Its a much healthier alternative to your average banana bread and I haven't met a kid or grown up yet who doesn't like it!

Sugar, gluten and dairy free


8 dates, seeded and chopped*  

3 ripe bananas, mashed

4 eggs
1 tsp vanilla

½ cup coconut oil, melted

1 tsp bicarb soda, or gluten free baking powder
1 cup shredded coconut

1 cup brown rice flour (I put 1 cup of brown rice in the food processor and pulse it for about 15 seconds - its course which adds to the texture of the bread)

I often add a cup of berries (fresh or frozen and defrosted)
To make
Preheat oven to 180.  
In a bowl combine melted coconut oil with vanilla, eggs, dates,  and bicarb, then add bananas, coconut, berries and brown rice flour and mix till combined. 
Pour into a lined loaf tin and bake approximately 50-60min.  Test with a skewer at 50 minutes. If it comes out clean remove from oven and allow to cool in pan for 10min.

It is delicious warm or cold.  I’ve served it warm for dessert with yoghurt, or with banana coconut icecream (see recipe).   
Best kept in an airtight container in the fridge.  I usually make a double mixture and make muffins or slice the extra loaf and put in the freezer whole or in individual slices for lunchboxes/park snacks.

* Medjool dates will give the best result as they are soft and rich.  If using other dates which tend to be dryer, add a few extras and soak in some water before using.
0 Comments

Oscar's Caramel Squares

9/22/2014

1 Comment

 
Picture
My three year old son thinks these caramelly treats are the business.  The call for “more carama mummy” is ringing in my ears so I thought I should share this super easy and quick recipe.  A great option at parties instead of lollies, as a treat after swimming or a healthy sweet treat for mum after dinner!
Ingredients
3 cups of desiccated coconut
1 ½ cups of dates* –(approximately 18 Medjool dates), seeds removed.
1  ½ tsp natural vanilla extract or 1 tsp vanilla powder.
1 tablespoon of coconut oil .(if you aren’t using Medjool dates you might want to make it 1 ½ tablespoons of coconut oil).
A pinch of salt

To make
Process all ingredients together in food processor and blend thoroughly until the coconut is really broken down and the mixture begins to come together.  Press firmly into a slice tray lined with baking paper.  Refrigerate to set.  Cut into 2cm x 2cm squares and enjoy.  Keep in the refrigerator

*Medjool dates give the best result as they are so caramelly.  If using other dates – soak in warm water for 10-15 mins to soften, discard water before using.

1 Comment

Choccy coconut crunch cookies

9/15/2014

0 Comments

 
Picture
Ingredients
Dairy, gluten and egg free (replace almond meal with GF flour/quinoa flour to make nut free).
1 cup almond meal 
1/2 cup raw cacao
¼ cup coconut flour
1 cup desiccated coconut
2 tabs chia soaked in ½ cup of water for 10 mins
3 tabs  extra virgin coconut oil
1/3 cup maple syrup
1 tsp natural vanilla extract


Preheat oven to 170 degrees and place baking paper on baking tray
Combine all ingredients in food processor, roll into balls and place on lined baking tray.
Place on baking paper on baking tray and bake for about 20 minutes.

0 Comments
<<Previous

    Alexandra Luffman

    Nutritionist and mother of three little people.   I'm absolutely passionate about helping as many people as possible lead healthier lives by simplifying eating well.

    sign up to my blog

    * indicates required
    Back to recipes

    Recipe Categories

    All
    Baby
    Birthday Parties
    Breakfast
    Cooking With Kids
    Dairy Free
    Dessert
    Dinner
    Dinner Becomes Tomorrow's Lunch
    Drink
    Gluten Free
    Gut Health
    Immune Boosting
    Leftovers
    Lunch
    Lunchbox Ideas
    Nut Free
    Pachakids
    Salads
    Seafood
    Snack
    Snacks
    Soups
    Stir Fry
    Sweet Treats
    Vegetarian
    Wheat Free

    Archives

    May 2019
    August 2017
    June 2017
    May 2017
    March 2017
    January 2017
    October 2016
    September 2016
    August 2016
    June 2016
    March 2016
    January 2016
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    November 2014
    September 2014
    March 2014
    February 2014
    December 2013
    November 2013

    RSS Feed

Copyright:  Pachamama Nutrition & Lifestyle 2019.                                                                                        Contact +64 (0) 276 431 134

Disclaimer:
While the information on this site has been researched, reviewed and presented with all due care, the content is provided for general education and information only.  Information on this site is not intended to replace medical advice from a health professional.  This site does not accept any liability for any error or omission, injury, expense, loss or damage incurred by you, or another party, as a result of you using or relying on any information contained on the Pachamama Nutrition & Lifestyle  website or any linked website.  All users are urged to seek advice from a qualified health care professional for diagnosis, treatment and answers to their medical questions.