Creamy Broccoli Soup
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 2 medium stalks celery, finely chopped
- 2 medium potatoes, peeled and cubed
- 4 cups fresh broccoli, including stems, set aside florets after steaming.
- 2 ½ cups chicken broth
- 1 cup unsweetened almond milk
- Salt and freshly ground black pepper
- ¼ cup feta cheese (optional)
- Heat oil over medium heat in a large pot. Sauté celery and onion for four minutes, until softened.
- Add potatoes and broccoli stems, sauté for two more minutes.
- Add chicken broth and almond milk, bring to a boil.
- Add salt and pepper to taste.
- Reduce heat, cover, and simmer for approximately twenty minutes.
- When simmered and vegetables tenderized, pour mixture into a blender and puree until smooth.
- Serve soup, and garnish each bowl with abundance of feta cheese and broccoli buds – enabling the reaction producing sulforaphane.
Makes roughly six servings.
Zinc-Rich Sauteed Mushrooms on Sourdough
- 400g Button Mushrooms, trimmed, halved
- 20g butter
- 1 tbsp olive oil, plus extra to drizzle
- 8 slices sourdough
- salt and pepper, to season
- lemon wedges, to serve
Heat the oil and butter in a large frying pan over medium-high heat. Cook the mushrooms for 5 minutes or until golden and cooked, tossing regularly. Season with salt and pepper and squeeze over lemon juice to taste, tossing to combine.
Meanwhile, heat a chargrill pan over medium-high heat. Drizzle the bread with oil. Toast the bread for 1-2 minutes each side or until charred. Serve the mushrooms on the sourdough with desired toppings
- Poached eggs with hollandaise sauce,
- wilted greens and feta
- sautéed cherry tomatoes with fresh basil
One of the most health-beneficial plants on earth – ginger, is abundant in medicinal properties, among which it reduces inflammation, stimulates digestion and boosts immunity.
Ginger owes its flavour and aroma to several different essential oils: gingerol, shogaol and zingerone. These agents have powerful anti-parasitic, anti-fungal, anti-viral and anti-bacterial effects, which can ease pain, improve cardiovascular health, relieve asthma, strengthen immunity, and stimulate digestion among others.
Ginger tea is an amazing remedy for treatment of sore muscles, common cold, flu and headaches. This drink can destroy the virus causing influenza, cold sores and common colds.
In addition, only a cup of tea each day can considerably lower your risk of stroke due to the fact that ginger dissolves fat deposits which in fact block the arteries.
Moreover, due to ginger’s thermogenic properties, this vegetable may improve blood circulation and the delivery of oxygen, minerals and vitamins to the cells in the body.
Plus, the high content of antioxidants successfully eliminates infections and improves the immune system.
Ginger Tea Preparation
- raw organic honey
- coconut milk
- ¼ tsp ground turmeric
- ¼ tsp ground ginger
- 1 cup of water
This tea-making process is really simple. After adding the turmeric and ginger in boiling water, lower the heat and then let it simmer for 7-10 min.
Add the milk and strain the tea into a cup. Improve your tea flavour by adding some organic honey. Enjoy the healthiest drink there is!
Gluten Free Almond Meal Muffins
2 cups of Organic Almond Meal
2 teaspoons of baking powder
1/4 cup of Water
1/4 cup of Organic Olive Oil
1/3 cup sweetener (eg. Coconut sugar)
3 Organic Eggs
1 cup of Berries
1.Combine all ingredients, except berries, in a bowl. Stir until combined.
2. Gently fold through berries.
3. Grease 8 muffin cups.
4. Divide mixture evenly across cups.
5. Bake at 180 °C for 20 minutes.
Do not use patty papers as the muffins will stick to these. Silicon muffin tray is a good idea. Extra Large sized Eggs were used. Quite a wet mix – feel free to only use 2 eggs. Frozen Berries were easier to mix in, and didn’t get squashed. Used raspberries but any other smaller berry would be fine. Recipe can be altered to add cinnamon &/or some vanilla essence. Eat within a day or two, or freeze for up to 3 months.
Preparation Time: 5min
Cooking Time: 15mins
Tomato, Capsicum & Basil Bruschetta
This yummy Tomato, Capsicum and Basil Bruschetta has all the colours of the rainbow!
- 2 medium ripe black tomatoes (kumatoes), finely chopped
- 100 grams of yellow grape tomatoes, finely chopped
- 1 red capsicum, finely chopped
- 1/4 cup fresh basil leaves, torn
- A large splodge of balsamic vinegar
- 1 teaspoon coconut sugar
- Splodge of olive oil (or almond or macadamia nut for a different taste)
- 4 slices Organic Ciabatta bread (or gluten free option)
- 2 garlic cloves, halved
- Salt and pepper to taste
Combine chopped tomatoes, capsicum, basil, vinegar, sugar and olive oil in a bowl. Season with salt and pepper. Preheat grill on medium-high. Place bread on a baking tray. Grill for 1 to 2 minutes each side or until golden. Transfer to plates. Dip cut side of garlic in oil and rub over 1 side of each piece of toast. Spoon tomato basil mixture onto toast. Serve!
THIS IS A GUEST RECIPE FROM ROHANNE @ THE DELECTABLE GARDEN
Zucchini & Feta Fritters
- 5 small (810g) zucchinis (courgettes), grated
- 3 eggs
- 250g feta, crumbled
- ¾ cup (120g) plain (all-purpose) flour
- 1½ teaspoons baking powder
- ⅓ cup chopped mint leaves
- ⅓ cup chopped flat-leaf parsley leaves
- Sea salt and cracked black pepper
- Extra virgin olive oil, for frying
- Place the zucchini in a flat layer on sheets of paper towel. Cover with another layer of paper towel and press to remove the excess water.
- Place the zucchini, eggs, feta, flour, baking powder, mint, parsley, salt and pepper in a bowl and mix to combine.
- Heat a little of the oil in a large non-stick
frying pan over medium-high heat. Add 2 tablespoons of mixture to the pan and flatten with a spatula. Repeat and cook, in batches, for 2–3 minutes each side or until golden.
- Keep the fritters warm and set aside. To make the tomato salad, place
the tomato, basil and mint in a bowl and toss to combine. Divide the fritters between plates and top with the tomato salad to serve. Serves 4
TIP: you can mix up the herbs – I love fresh basil and coriander………. Just play with it.
- 350g mixed cherry tomatoes, halved
- ⅓ cup small basil leaves
- 2 tablespoons small mint leaves
This recipe can be made up for breakfasts, lunches or dinners – serve with salads and bread rolls.
Chocolate Espresso Hazelnut Frozen Torte
Triple Chocolate Espresso Hazelnut Frozen Torte
serves 8 – 10
- 1/2 cup almonds
- 1/2 cup cacao
- 4 dates, soaked until soft
- Place all ingredients in food processor. Pulse until coarsely chopped.
- Press into 8-inch spring form pan. Set aside. (I love this one: Spring form Pan)
- 2 avocados
- 1/2 cup hazelnut butter (You will find a great tutorial here: Making Nut Butters)
- 1 cup hazelnut milk (you can use almond milk)
- 1/2 cup cacao
- 1/2 cup raw, organic agave syrup or liquid sweetener of choice
- 1 tablespoon instant espresso powder* (This is what you are looking for: Instant Espresso )
- 1 teaspoon vanilla
- 1/4 teaspoon himalayan sea salt (I use freshly ground)
- Place all ingredients in food processor or high-speed blender. Blend until smooth. Pour over crust and freeze until set.
- 1/2 cup organic raw agave syrup or liquid sweetener of choice
- 1/2 cup cacao powder
- 1/4 cup coconut oil, melted
- 3/4 cup hazelnuts, chopped
- 2 teaspoons espresso powder*
- Whisk together agave, cacao, and coconut oil.
- Stir in 1/2 cup hazelnuts and pour over partially frozen cake and top with remaining hazelnuts.
- Freeze until set.
- Remove and let stand for 10 minutes before serving.
*The espresso powder is there for flavour only. It can be easily omitted without affecting anything but the flavour.
Easy breakfast on the go
Many of you may already know that I am passionate about a good breakfast – here is one to prepare the night before – YUM
- 1/4-1/2 cup oats
- 1/2 cup unsweetened almond milk
- 1/4 medium banana, sliced (freeze the rest for smoothies!)
- 1 tbsp chia seeds
- 1 tbsp organic coconut oil
- 1/2 cup blueberries
- 2 heaped tbsp of your favourite greek yoghurt
- honey or maple syrup to taste
- ground cinnamon
- 1 tbsp chopped pecans (or any raw nut)
- Strawberries, mango, raspberries
Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favourite crunchy toppings such as nuts, home made granola, etc and enjoy the next day!
Now, who would have thought of putting cucumber in a curry?
Today, I want to change your mind about that. Be brave. Try it. It is an amazing surprising dish.
Red Lentils (Masoor Dal)
In this dish, the lentils serve as a thickener for the coconut milk that the cucumber is cooked in, forming a yummy sauce base, and as a flavour addition. They are not really noticeable in the final dish, as they disintegrate into the sauce itself.
In this recipe, cucumber can be substituted with zucchini, or use a mixture of both. It works just as well
Available in Indian food shops and spice shops. Fresh is best, but dried will also work. If you can’t find curry leaves, leave them out. Bay leaves are not a substitute. Bay leaves ground a dish – giving it an earthy flavour. Curry leaves lift a dish, giving it a zing.
Black mustard seeds
Available in Indian food shops and spice shops. If you can’t find them, don’t substitute yellow. Better to leave them out – but do try to find them. You will be glad that you did.
This dish comes from the Nair community from the Kerala region of India. Wikipedia has an entry on the Nair community, and I found this lovely piece on Kerala from jugalbandi.
Tarka (or Tadka)
A Tarka is a ghee or oil based spice mix added to a curry at the end of the cooking. It adds a wondrous taste to the dish, so do not avoid this step. Also, the spices used in a tarka are those that release their flavour in oil rather than liquid, like black mustard seed and curry leaves. Finally, black mustard seeds taste best when popped, a bit like mini popcorn, and the tarka provides a mechanism for this.
This is great with plain rice or rice cooked with a tspn of turmeric powder (it makes a lovely yellow rice). Add a salad, a dal, Indian pickles and chutneys, and maybe a yogurt dish.
Or just serve with rice and a great salad. Finish with a bowl of fresh fruit and yogurt.
As the dish is quite creamy in colour, you can go wild with visual appeal with chopped green coriander, Italian parsley or slices of green or red chilli.
Olan – Cucumber cooked with Lentils
Source : Adapted from Madhur Jaffrey’s Flavours of India
Prep time: 5 mins
Cooking time: 15 mins
Serves: 2 – 4 people, depending how you use it
50 g masoor dal (red lentils)
1.25 cups coconut milk, well stirred
500g cucumber (or cucumber and zucchini), cut crosswise into 2.5cm pieces
2 – 4 fresh green chillies, cut into half lengthwise
salt to taste
8 – 10 curry leaves
2 tspn black mustard seeds
1 Tblspn ghee
Wash the lentils in several changes of water, or place in a sieve and shake under a running tap until water runs clear.
Pour 1/2 cup of the coconut milk and 1.75 cups water into a medium sized pan. Add the lentils, bring to the boil, cover and simmer for 10 – 15 minutes. The lentils should be almost cooked at this stage.
Add the cucumber, chillies and salt. Cook over low heat for 5 – 10 minutes until the cucumber is tender.
Meanwhile, heat the ghee in a separate pan and add the black mustard seeds and curry leaves. Pop the mustard seeds and then empty the contents of the pan into the lentils and cucumber.
Add the remainder of the coconut milk, stir through and cook on a higher heat for 3 – 5 minutes until the sauce thickens.
Read some more:
Simply Spicy has a lovely Cucumber Dal. “this preparation of moong dal and cucumber is simply irresistible in its taste.”
PUMPKIN, MUSHROOM & ESHALLOT TART
For the crust
- 3/4 cup almond meal
- 1 cup chickpea flour (also known as Besan Flour)
- 1/2 tsp sea salt
- 3 tbs coconut oil, melted
- 1/4 cup water
- 260g swiss brown mushrooms
- 3 cups cubed pumpkin
- 1 handful fresh sage leaves, chopped
- 3 eggs
- 2 tbs feta or cashew cheese
- 3 medium sized eshallots
- sea salt
- black pepper
- or coconut oil
- Pre-heat the oven to 200C.
- Place the pumpkin in a baking tray and drizzle with oil, season with salt and pepper and cook for 30 minutes until tender.
- Meanwhile, begin on the crust. Mix all the crust ingredients together in a bowl. Knead the dough then transfer it to a well-greased 20cm loose bottomed tart case. Place it in the oven and cook for 15 minutes.
- Start on the filling by cutting the mushrooms into thick slices and peeling then cutting any eshallots bulbs that are on the big side into bite sized pieces. Heat a good swig of oil in a frying pan, crush in the garlic and add the eshallots, sage leaves, mushrooms and a good pinch each of both salt and pepper. Cook on a medium to high heat for 6-7 minutes, stirring every so often.
- Take the tart case and the pumpkin out of the oven, transfer the pumpkin to the pan with the mushrooms.
Beat the eggs in a bowl with a pinch of salt and pepper, then add half the pumpkin/mushroom mixture. Pour it into the tart then top with leftover mix and the cheese. Turn the oven down to 180C and cook in the oven for 40-45 minutes until the egg is set.
NO BAKE OAT & SEED SNACK BITES
A brilliantly simple recipe that is full of goodness and great for kids after school or anytime snack.
1 cup oats
2 tablespoons flax seed (or seeds of your choice)
½ cup unsweetened coconut – lightly toasted
½ cup peanut butter or nut paste of your choice
2 tablespoons Honey
23g dark chocolate coarsely chopped
1 drop Young Living Cinnamon bark essential oil (order here)
- Mix all ingredients together in a medium sized bowl
- Let harden in the fridge for 10 – 20 mins before forming into 2.5cm balls
- Store in an airtight container in the fridge.
Balls can be rolled in cacao powder or coconut for extra yumminess and nutrition.
Only use Young Living cinnamon bark oil as it an organic pure oil and can be used for human consumption. Essential oils are very potent, start with small amounts and increase until you have reached the desired flavour. You can use a toothpick to start with.
Super quick + healing miso noodle soup
150 grams brown rice noodles
3 teaspoons miso paste
thumb size piece ginger
2 cloves garlic, minced
1/2 red onion, finely sliced
1 carrot, peeled
large handful broccoli florets
6 mushrooms quartered
handful baby leaf spinach
1 chili, deseeded + finely chopped
2 spring onions, chopped finely
- Cook the noodles according to packet instructions + set aside.
- Heat the miso paste over a low heat with 4 cups water + turn off just before it reaches boiling point.
- Add all the vegetables to the broth.
- Refresh the noodles with cold water, add to the miso broth + vegetables. Stir well to combine.
- Serve immediately topped with spring onion + a little chili. Actually top it with whatever you like. Smugly slurp on your own wonderful pot noodle.
EASY & HEALTHY CHOCOLATE CAKE
Chocolate Crazy Cake Recipe (No Eggs, Milk, Butter or Bowls)
- 1 1/2 Cups flour (all-purpose or a gluten free flour mix)
- 3 Tbsp. cocoa (unsweetened)
- 1 Cup white sugar
- 1 tsp. baking soda
- 1/2 tsp. salt
- 1 tsp. white vinegar
- 1 tsp. pure vanilla extract
- 5 Tbsp. vegetable oil
- 1 Cup water
Preheat oven to 350 degrees F.
Mix first 5 dry ingredients in a greased 8″ square baking pan. Make 3 depressions in dry ingredients – two small, one larger. Pour vinegar in one depression, vanilla in the other and the vegetable oil in third larger depression. Pour water over all. Mix well until smooth.
Bake on middle rack of oven for 35 minutes. Check with toothpick to make sure it comes out clean. Cool. Top with your favourite frosting. Enjoy!
Note: Oven cooking times may vary, be sure to check your cake to make sure you do not over bake.
GINGER MINT ANTI-NAUSEA LOLLIPOP
1/4 cup apple cider vinegar
1/4 cup mint leaves
1/2 cup honey
1/4 tsp powdered ginger
In a blender or food processor, place apple cider vinegar and mint. Blend for a few minutes until mint is finely chopped.
Pour the mint vinegar mixture into a small sauce pan. Add in the honey and ginger and cook over low heat. Stir continuously and bring honey to a boil. Cook until it has reached a temperature of 300 degrees.
Place a drop or two of honey into a cup of ice water. If the honey turns and stays hard (like hard candy) then you are all set. (Note: if you do not have a candy thermometer, you can just occasionally test until you reach this stage.)
Pour into lollipop moulds if you have them. Don’t forget the sticks! If you do not have moulds, lay lollipop sticks on a greased non-stick surface such as a silicone mat or parchment paper. Carefully pour honey over each stick thus creating a free form lollipop.
Let lollipops cool at room temperature until hard.
I find it best to store these lollipops in the freezer in a mason jar. Odd, I know but it removes the issue of the lollipops becoming sticky. Alternatively, you could also wrap them in wax paper and store at room temperature.
Makes about 6 lollipops.
MANGO TUMERIC SMOOTHIE
Tart turmeric and sweet mango do a sweet and sour dance in your mouth. Raspberries pack in lots of filling fibre while adding body to this smoothie, making it seem more like an ice cream treat than a breakfast food.
1/2 cup frozen or fresh mango
1/2 cup frozen raspberries
1/2 cup plain reduced fat yoghurt or kefir
1/3 cup protein powder
4 ice cubes
1 tbsp goji berries (optional)
1/2 tsp turmeric or 1tbsp peeled, chopped fresh turmeric root
Place all ingredients in a blender along with 1/2 cup water and process until smooth. Serve immediately.
Per serving (2 cups):
1g saturated fat
DELICIOUS CHRISTMAS SNOWBALLS
A healthy gluten free alternative to traditional rum balls
I love this recipe and make it every Christmas – packed with protein and minerals and so yummy!
- 1 cup of (pitted) dates
- 1 cup walnuts
- ¼ cup of raw (organic) cocoa powder (from Health Food Store)
- ¼ cup of desiccated coconut
1. Blend dates in a food processor and place in a bowl
2. Blend walnuts in a food processor and add to bowl
3. Add cocoa powder to bowl and combine ingredients – you need to work the ingredients together by separating and crumbling the dates and working in the cocoa and walnuts
4. Roll into balls, then roll in coconut
Makes approximately 10 – 14 balls depending on size you make