Blog Archives

Oaty "jam" drops

3/26/2015

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.

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.

Chia Pudding

3/23/2015

This is delicious for breakfast or for a wholesome dessert - for everyone. Make the chia mix when you first get up – it needs to soak for at least 45 mins (You can also do it the night before - adding the berries, yoghurt and nuts just before serving).

Chia is high in fibre and protein so helps fill you up and stabilise blood sugar levels, so a great food to start the day with. It is also packed with Omega 3 fatty acids which we need for brain development and function, it is high in calcium, manganese, phosphorus, tryptophan (regulates appetite, sleep and improves mood), and the latest research shows it helps increase healthy cholesterol and decrease the LDL (the “bad cholesterol”) and triglycerides.

INGREDIENTS

4 tablespoons of Chia
1 cup of milk (soy, almond, cows)
½ tsp pure vanilla essence or vanilla powder
¼ cup nuts – hazelnuts, almonds, cashews - your choice
¼ cup fresh or frozen (and defrosted) berries, or grated apple, sliced stone fruit , poached pears or whatever fruit you like
¼ cup natural yoghurt
drizzle of honey or maple syrup

This makes plenty for two adults or one adult and 2 or 3 children.

METHOD
Mix chia, milk and vanilla in a glass/ceramic bowl and place in the fridge for 1-8 hours.
Once the chia has become gelatinous add the yoghurt, chopped nuts, berries and a drizzle of honey or maple syrup. You can layer it in a jar or just in a bowl. Delicious.

Real egg mayonnaise

3/18/2015

This delicious zesty mayonnaise is based on Sally Fallon's Nourishing Traditions version. No preservatives, no emulsifiers or other nasties.

INGREDIENTS
1 whole egg plus one egg yolk free range/organic
1 teaspoon dijon mustard
1-2 tablespoons lemon juice (you may like a little extra/less)
1 teaspoon apple cider vinegar
3/4 cup extra virgin olive oil
1 clove of crushed garlic (for Aoli)
Sea salt and pepper to taste
zest of half a lemon (optional - for extra zest)

METHOD
Add the egg, egg yolk, dijon mustard, garlic, apple cider vinegar and the lemon juice into the food processor (or bowl or jar if using hand mixer)

Blend for about 10 seconds. Turn blender right down to low and slowly add the olive oil. Blend for approximately 30 seconds until it becomes quite thick and fluffy. Add salt and pepper to your liking, extra lemon juice or lemon zest if you wish. Blend for another few seconds until all mixed in.

The mayonnaise/aioli will thicken with time and should last about 5 days in the fridge.

I love this mayo with crunchy slaw (see pic above) - red cabbage, savoy cabbage, carrot, sunflower/mung bean sprouts, capsicum, sunflower seeds. Lovely with some poached chicken breast. Make a big slaw (hold of the mayo until just before serving) and keep in the fridge for lunch the next day.

Pumpkin cranberry muffins

3/12/2015

The yummiest way to hide pumpkin ever!
I've finally found a way to get my 3 and 5 year old to eat pumpkin. Even though she loves her pumpkin, I made mini ones for a treat for baby Hannah and she loves them too.
These nutrient dense muffins get natural sweetness from the pumpkin and a dash of maple syrup.
You could make them gluten free by using buckwheat flour. I made them nut free for our lunchboxes, but I'm going to make some soon and add some pecans as I'm sure they would be even more delicious.

Ingredients
⅓ cup coconut oil (melted so liquid)
½ cup maple syrup or honey
2 eggs at room temperature
1 ½ cups roast pumpkin (mashed)
1 teaspoon baking powder
1 teaspoon vanilla extract or powder
pinch of seasalt
½ teaspoon cinnamon,
½ teaspoon ground ginger
¼ teaspoon nutmeg
¼ teaspoon allspice or cloves
1 1/2 cups wholemeal spelt (for gluten free option use buckwheat flour)
¾ cup rolled oats
½ cup dried cranberries (you could also use sultanas, currants etc)
½ cup shredded coconut
(optional) ½ cup chopped walnuts or pecans

To Make
Preheat oven to 165 degrees. Grease muffin pans (I use regular and mini)
In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add eggs, and beat well. Mix in the pumpkin, followed by the baking powder, vanilla, salt, and spices.
Add the flour, oats, coconut and cranberries to the bowl and mix until just combined. (Add nuts here too if you are using)
Divide the batter evenly between the muffin pans. Bake muffins for 20-25 minutes, or until a toothpick inserted into a muffin comes out clean. Run a knife around the outside of the muffins to loosen in pans, and tip muffins out onto cooling rack.
These are delicious warm, but also great in the lunchbox or for afternoon tea in the park.

Berry Smoothie

3/8/2015

Great for breakfast, or for afternoon tea. Experiment with different fruits, you can even sneak some greens in here like a little steamed kale, or some spirulina.
This is enough for 2 smoothies (1 cup)

1 cup of milk - cows, soy, almond
3/4 cup berries
2 tablespoons of plain yoghurt
1/2 a banana
1 tablespoon of chia *
1 tsp spirulina (optional)
1 tablespoon of maple syrup or good honey (only if you need - gradually reduce it)

Crunchy fish cakes

3/4/2015

I made these for the children then tucked into some for lunch, with a squeeze of lemon and a quick salad, myself. They freeze well, either raw or cooked, so are a great one to pull out of the freezer for a fast dinner.
Omega 3 oils from fish are important for brain and nervous system development and growth, immunity, cholesterol management and much more. Sweet potato is packed with Vitamins A , C, B vitamins as well as calcium, magnesium, potassium and antioxidants. Steaming them reduces their glycaemic index. The green herbs are concentrated sources of goodness as well as tasting great. Parsley is classified as a chemoprotective food, it is packed with VItamin K, C, A, Iron, folate and a good source of plenty of other vitamins and minerals. Coriander is rich in vitamin A, K, C, folate, B6, iron, manganese and antioxidants.

Ingredients
½ a sweet potato (about 300g), peeled, cubed and steamed
400g boneless and skinless fish fillets – salmon, ocean trout, snapper etc (you could use tinned salmon – keep bones in for calcium, or tuna, sardines are also an awesome source of Omega 3 – just use less as they are stronger in flavour)
½ cup chopped herbs – coriander, parsley, chives are all great
1 leek or 4-5 shallots or 2 spring onions
1 egg
almond meal ,chia or polenta for rolling
dash of macadamia or olive oil for cooking
Optional: add zest of 1 lemon for some zing

Combine all ingredients in food processor until just combined. Shape 1 tablespoon of mixture into balls – size and roll in the almond meal, chia or polenta.

Add oil to pan and heat to medium, add patties, I flatten out the balls in the pan, until outside is crisp and they are cooked through (approx 2-3 minutes each side).

Super quick and easy Stir Fry

3/2/2015

This is a favourite in our house – any form of protein works, I've used beef, but chicken, fish, tofu or some almonds work too.
It’s another good one to get children to help you choose the veggies / cut up the veggies, own it and eat it. I also find it’s a good way to get children to try new vegetables, include favourite vegetables and add a new vegetable each time. Even veggies they didn't like last week taste better in a stirfry!
My bub loves this too, I just cut up the meat for her.

Ingredients
Beef, (grass fed) chicken (free range). Fish* (400g is enough for 2 adults & two little people (3 & 5) or tofu* strips
2cm square ginger (grated) – optional
1 tsp sesame, olive or macadamia oil
4 or 5 (or more veggies, here are some suggestions but try different options)

4-5 shallots or some leek
Broccoli
Mushrooms
Asparagus
Cauliflower
Carrot
Asparagus
Bok choy (slice thinly)
Kale (slice thinly)
zucchini

Dash of Tamari
Add some almonds for some crunch and added protein
You can add a dash of bone broth if you like
Serve with brown basmati rice, buckwheat noodles, mung bean noodles, quinoa or your choice.

To make
Heat oil in pan, add the ginger and shallots and mix for about a minute, add the beef or chicken, then add the vegetables such as cauliflower which need a bit more cooking time, continue to add vegetables in order of cooking time requirement. Add a dash of tamari (and almonds if you are using) and cook for a minute or two….veggies are best when they are still crispy!

Banana, Coconut, Date and Apple Muffins

3/2/2015

A great lunchbox or after school treat, also good for an "on the run" breakfast. Baby Hannah loves these for morning tea. Delicious warm or cold.
Wholemeal spelt is high in fibre and higher in protein than regular flour. The bananas and dates add plenty of sweetness.

Ingredients
1 red apple (grated with skin)
6 medjool dates finely chopped (or 9 dried dates)
2 small bananas mashed
2/3 cup of shredded or dessicated coconut

1 tablespoon of ricemalt, maple syrup or unrefined honey

1/3 cup coconut oil (liquid)
3 eggs
2 cups wholemeal spelt flour (gluten free option use oatbran or brown rice flour)
1 tsp baking powder (I like Honest to Goodness - no nasties)
½ cup milk

To make:
Preheat oven to 170 degrees C, grease muffin tins/or line with muffin cases. (I do a mixture of standard and mini muffins – mix makes 10 standard and 10 small muffins)
Place apple, bananas, dates, coconut oil, ricemalt/honey or maple syrup and eggs in bowl and mix until well combined.
Add coconut, flour, milk and mix gently with spoon until just combined (the best muffins are not overmixed!).
Spoon mixture into muffin pans and cook for approximately 20-25 mins (smaller ones will be ready after 15-20). Check with a skewer at 15-20 mins – if no mixture comes out they are cooked.
Cool in tin for about 5 mins, then turn out onto wire rack to cool.

Variations - add 3/4 cup of roughly chopped walnuts for a lovely crunch and added protein.

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