Category Archives: Cooked Savory

Grain Free Zucchini Loaf

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This here bread is moist, deliciously dense and packed full of good stuff.  Not a grain in sight so suitable for those who are sensitive to gluten.  I’m sure it’ll become a staple at your place like it has become at mine.

Grain Free Zucchini Loaf

Makes 1

Ingredients

2 1/2 cups of almond meal

1/2 cup LSA (or more almond meal)

1 tsp baking soda

1 tsp gluten free baking powder

1/2 tsp Himalayan pink salt

1/4 cup of coconut oil

2 cup of grated zucchini, liquid squeezed out as much as possible

4 eggs (the best you can afford, preferably pastured)

Method

Pre heat oven to 160 degrees Celcius. Line a loaf tin with baking paper and set aside.

In a large bowl, add eggs and whisk lightly, add oil and zucchini and mix well.

In a medium bowl, add all the dry ingredients and combine well. Combine with wet ingredients and stir until the mixture is well incorporated into each other.

Spoon mixture into the prepared loaf tin, and use a spatula or back of a spoon to smooth the surface.

Place in pre-heated oven and bake for 1.5 hours. It is ready when a skewer placed in the centre comes out clean.

Be mindful that all ovens are slightly different so start checking the bread after the 1 hour mark.

Leave bread to cool completely before slicing.

This bread keeps well in the fridge, just make sure you wrap it well with cling film.

You may want to try replacing the eggs with an egg replacer to make it vegan but I haven’t tried this so can’t vouch for it working.

I love mine topped with avocado and smoked paprika as above.  I also like to smear macadamia fetta all over it, it’s delicious topped with some fresh figs too.

 

Peace, love and mungbeans

xxb

Cauliflower Cous Cous

 

 

Cauliflower has saved my life so many times.  It’s such a versatile vegetable, it truly is one of my veggie heroes.

Going grain free for me is nothing new, I did it when I was living a raw plant only lifestyle for a while, and I have again revisited this grain free path whilst doing the Whole 30.  I have finished the 30 days but I have kept grains out of my daily life simply because I actually don’t miss them…….yet.  I will never say never, but for now, I’m happy to go grainless.

For those of you who are wondering what the hell cauliflower has to do with going grain free, listen up because you’re in for a treat.

Did you know that if you grate or process cauliflower, it will actually resemble rice grains?  And, if you process them a little less, you can also get the consistency of cous cous!  Or really just about any grain you like, but without the side effects that grains can have on some people.

So, go get your food processors out and let’s do this!

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Cauliflower Cous Cous, Grilled Eggplant & Orange Tahini Dressing

Serves 4 as a side or 2 as a main

Ingredients

1 medium head of cauliflower

1 medium tomato, diced

1/4 red onion, diced finely

1/2 yellow capsicum, diced

1/4 cup of parsley, finely chopped

1/4 cup coriander, finely choped

Small handful of pinenuts

3 TBS dried cranberries

1/3 cup fresh pomegranate seeds

1/2 lemon, juiced

1 TBS extra virgin olive oil

Small handful of inca berries (optional)

Method

Cut cauliflower into florets and place them in a food processor.  Pulse until the mixture resembles cous cous.  Pour into a large bowl.

Add the rest of the ingredients and mix thoroughly until well combined.  Set aside

Orange Tahini Dressing

Makes enough for this salad

Ingredients

1/2 orange, juiced

1 TBS tahini

Himalayan pink salt and pepper to taste

Method

Mix all of the ingredients together until smooth.  Adding more juice if need be to get it to creamy consistency, like thick custard.

For the eggplant, just slice 1 medium eggplant into 1/2 cm thick rounds and place on a non-stick frying pan and cook until both sides are golden.  Sprinkle some Himalayan pink salt whilst they are cooking.

To serve, Just arrange the cous cous salad over a bed of baby spinach, then add the grilled eggplant and drizzle dressing all over it.

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Now you can’t get more simple than that right?

Peas, love and mungbeans

xxb

 

Spelt & Beet Gnocchi with Rosemary Pesto & Crumbed Macadamia Feta

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There are some things that you try over and over again, gnocchi is one of those things for me.

Those little fluffy pillows of yum are either got or not.  So I search all over for amazing recipes trying them all, some are good, some are great, some not so much.  But they’re fun all the same.

But here’s one of those recipes that I found whilst searching and you can find it here.

It uses spelt flour which is a little different, and no potatoes.   I have seen spelt flour at the grocery store but I like to get mine from bulk stores because I just buy the quantities that I need.  The Source Bulkfoods is the one I go to and there’s a few around if you’re in Australia so check them out.  _MG_1691

For this dish you will also need a delicious pesto.  I make traditional basil pesto all the time, but somehow, no shops had it in stock so I went out to my big rosemary bush and collected enough to make this one.  I got my little one to help, she loves getting involved :)

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Rosemary Pesto

Makes about 1/2 cup

Ingredients

2 cups of fresh rosemary, leaves only

1/2 cup of pine nuts

2 cloves of garlic

3x 4cm pieces of lemon rind

1/4 cup savoury yeast

1/4 cup of EVOO

1 tsp of Himalayan pink salt

Freshly cracked pepper to taste

Method

Place all ingredients in a food processor and process until smooth.

Taste and adjust seasoning if required.

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Here’s a really simple recipe for some macadamia cheese.  It has a really crumbly consistency and reminds me of feta so let’s call it that.

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Macadamia Feta

Makes about 1 1/4 cups

Ingredients

1 cup of raw macadamia nuts, soaked and rinsed well

2 cups of filtered water

2 TBS of lemon juice

1 tsp of prebiotic powder, I like this one.

1/2 tsp of Himalayan pink salt

1 tsp raw apple cider vinegar (optional)

Method

Place rinsed nuts in a blender with the water and blend until smooth.  Use a muslin cloth or nut milk bag to strain until you get all the liquid out and all you have left is the pulp.  Reserve the liquid (Macadamia milk!)

Place the pulp in a glass container and mix through all the other ingredients.  Done!

I keep mine in the fridge and it keeps for about 4-5 days.

The combo of the pesto and the cheese is also delicious on grainy toast with some fresh tomato.

And there you have it!

Peas, love and mungbeans

xxb

 

Getting my fix

Having tried lots of different eating philosophies, I can say with certainty that there’s not one perfect diet.  That may sound obvious but start doing a search of (insert diet philosophy here) and you will find a number of people telling you that their way of eating is the one and only true way.  I believed this for a while too, but even then, I still observed other people and saw how they were thriving.  Whether their chosen way of eating was paleo, plant based, raw, vegetarian, pescatarian, or omnivore, the one thing they had in common was that they were glowing with health.  But how can this be if there’s only one perfect diet?

Exactly!

So, here’s one lady who I have been watching for a while.  Her name is Stefanie, but for those of you who follow her on social media, you might know of her as Food Fix Up.  She also has an amazing app by the same name.

Here’s my interview with the lovely Stefanie and her tips for staying on top of your health game.

Can you tell us a bit about yourself?

I’m originally from London but have lived in Sydney for the past 13 years (other than a couple of years in Hong Kong). I love it here and it’s definitely influenced me in terms of how I eat and look after myself – being around so many healthy and vibrant people rubs off for sure! I now have a healthy recipe app called ‘Food Fix Up’ that is a huge passion of mine. To be able to do something I love doing everyday is the ultimate gift.

What is your eating/lifestyle philosophy?

My eating and lifestyle philosophy is 80/20, I don’t believe in depriving myself and although I make healthy food and decisions for the most part; I’m happy to loosen the strings if I feel like it. They say anything that’s an obsession is unhealthy and I truly believe that so I don’t get caught up in ‘’can’t have” – I just make healthy choices for the most part.

 

When and why did you decide to start eating this way?

Ever since I moved here at 20 years old I’ve cooked -I just love it. My style has changed though from moderately healthy, (with a lot of bad stuff thrown in) to a whole foods diet that’s predominately gluten, sugar and dairy free. Eating this way makes me feel energised and happy. The turning point came when my Dad was diagnosed with cancer, I was desperate to help him after the doctors said they couldn’t.. but sadly he did pass away. The only blessing was that during that time I educated myself about food and the effects it has on us – it was a real eye opener and once I started instilling what I had learnt I couldn’t believe how great I felt. There were hiccups along the way but now I feel mine and my family’s diet is perfect for us. Knowing that my daughter is getting what she needs to thrive both physically and mentally is the best part about it.

 

Have you noticed any difference since changing your eating/lifestyle philosophy (if any)?

I’ve noticed huge differences in the way I feel, I used to get so tired – honestly to the point of not being able to keep my eyes open! Now I never get those slumps. I also suffered with adrenal fatigue, it got really bad at one point so to have it under control now is life-changing. The other thing is my skin is so much better, it used to be very dull and lifeless – not the best look haha – now it’s pretty good!

Have you met any barriers to eating this way, if so, how did you overcome them?

I did at one point become a bit too vigilant about what I ate.. I thought I was doing the right thing but I became extremely depleted – I had the lowest iron and iodine results my naturopath had ever seen in fact. It taught me to listen to MY body and not do something just because it works for someone else.

 

What is your favourite dish to make?

My favourite dish to make is usually something asian. I love the freshness you get from lots of chilli, herbs and lime juice. I also love anything with chocolate. #standard!

 

What ingredients are a must-have for your fridge/pantry?

Coconut oil to cook with, herbs to liven up any dish, sea salt, chillies, lemons and limes, apple cider vinegar and lots of fresh veg.

Juices or smoothies? What do you prefer and what combination?

I have both daily. My juice is all veg except for a little lemon and my smoothie is fresh coconut water, avo, berries and some superfoods like bee pollen, maca and chlorella. I also make the app’s banana salted caramel smoothie regularly because just try it. 😉

Sweet or savoury?

Again both.. I enjoy mostly savoury but won’t say no to cake!

Can you share a fave recipe with us?

Here’s one of my favourite recipes – Vegetarian Laksa

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Full on flavour, full of goodness and one to warm your insides during the cooler months. I absolutely love this dish – it’s great to have something ‘soupy’ that still has slightly crunchy veggies and fresh herbs. Add some cooked chicken to this meal for extra protein if you wish but be assured it’s awesome without.

serves 2

25 minutes

INGREDIENTS

For the paste
1 small red chilli, stalk removed
1 long red chilli, stalk removed
1 small green chilli, stalk removed
1/2 stick lemongrass, chopped, white part only
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp paprika
2 spring onions, trimmed
1 lime leaf, sliced
1/2 tbs chilli paste
1 garlic clove, peeled
1 small handful cashew nuts
1 handful coriander, incl stalks, chopped
1 tbs macadamia or coconut oil
2 tbs tamari
For the curry
100g rice noodles
1 can coconut cream
1/2 tbs coconut sugar
2 cup snow peas, ends trimmed
1 cup cherry tomatoes, halved
1 cup vegetable stock
1 cup beansprouts
1 handful mint leaves
1 handful coriander leaves
1 lime
sea salt
1 tbs coconut or macadamia oil
1 tbs toasted sesame seeds
1/2 lime, cut into wedges

METHOD

Process all paste ingredients until relatively smooth – you might need to scrape the food processor down a few times to reach this.

Heat the oil for the curry in a frying pan, add the paste and cook on a low heat for 5-6 minutes stirring every 30 seconds or so.

Pour in the stock, sugar and coconut milk and simmer for 10 minutes.

Add the tomatoes then cook the rice noodles according to the packet’s instructions.

Throw the snow peas in, cook for another 3 minutes then add both the cooked noodles and beansprouts. Taste, add salt if necessary.

Serve topped with the mint and coriander leaves, sesame seeds and lime wedges.

Can you describe your day on a plate (from rise to bedtime)?

I get up and have a cup of herbal tea or some bone broth, after exercising I have the aforementioned juice and smoothie then breakfast which might be a poached egg with tomatoes, avo and the app’s focaccia or some of the app’s granola with homemade almond milk and berries. For lunch I eat whatever I’m shooting that day – today it was a beautiful snapper and brussel sprout salad. Dinner varies but will always have some protein and lots of veg. We seem to eat a lot of sweet potato wedges, mainly because I know I can whack them in the oven and then forget about them while I bathe my daughter and tidy up!

How do you stay fit?

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I run around like a manic for one. It’s true, I can’t actually sit still which I know isn’t great but I’m working on it! Aside from that I go to Yoga classes and train at Agoga – they do these circuit classes that are full on but so much fun. The thought of going to a regular gym bores me to tears – I’m not good at motivating myself I need someone to encourage me.

I’m always amazed by yogis, and you are an inspiration, thank you! How did you start and what tips do you have for anyone wanting to start out on their own yoga journey?

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Thank you! I started about 5 years ago when I moved to Hong Kong – I hadn’t exercised in ages at that point and thought it would be a gentle re-introduction to moving my body. Wrong – it was crazy and I thought everyone in the class including the teacher was crazy. I stuck at it though for some reason and now it’s such a huge part of my life. I’d really love to say because it grounds me and all that but the truth is I just love to stretch. Maybe one day I’ll be a proper yogi. There’s actually an article on my website foodfixup.com called unsophisticated yoga that delves into this a little more.

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What are your tips for staying mentally healthy in our fast paced world and with so many different life pressures?

Relax, sit down, have a cup of tea and just chill. Haha ok that bit of advice is for me. Well I think we could all do ourselves a favour by stepping away from technology for at least a portion of the day. Our phones have become part of us and not only are we comparing ourselves to others which isn’t at all healthy but we also aren’t living in reality. By just putting the phone down or stepping away from the computer we give ourselves breathing space and time to wind down. Going for a walk and getting out in nature is so worth the time.

If you could give someone a piece of advice regarding adopting a healthier lifestyle, what would that be?

Baby steps. Take one day, one meal at a time. Make small changes and don’t worry if you slip up from time to time. Take note of how your body feels when you eat badly or drink too much and remember how good you feel after you exercise or nourish yourself. I think it’s a process and the best thing you can do is listen to what your body is telling you.

What are your favourite skin products and do you have any skin rituals that you stick to no matter what?

I don’t really have much of a routine. I use rosehip oil religiously – I used to use all kinds of lotions and potions that didn’t do anything but steal my money – I got the best skin of my life after I started eating well.

Loving the Food Fix Up App. When and why did you decide to come out with it?

Thank you. It was a natural progression from posting my pictures on instagram to getting my content out there in a way that would be an easy user experience. To be honest I never in a million years would’ve thought I’d have an app but I do and to think that people actually use it and love it blows me away!

What’s next for the Food Fix Up?

I actually have no idea, I’m just going with the flow and relishing spending time practising my cooking, styling and photography skills. I wake up excited to work everyday and that’s priceless.

Hope you enjoyed the interview and here’s a few more shots of her beautiful food!

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Are you drooling yet?  I know I am!  Can’t wait to try some of Stefanie’s recipes, specially that Laksa :)

Until next time

Peas, love and mungbeans

xxb

Build your own yum bowl

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If you want to become an ace at whipping up a quick and nutritious meal in a flash, well look no further.  Today we’re talking yum bowls.  Or nourish bowls, or earth bowls, or buddha bowls…………but whatever you want to call them, yum bowls are perfect for packing in all the nutrients in one satisfying and delicious meal.

There’s a few steps to achieving the perfect yum bowl, and the main one is preparation.  It doesn’t have to be a long and arduous process, all you need is a little bit of forward thinking and you will go far.

And don’t despair, you won’t have to have fancy schmancy ingredients, truth be told, yum bowls are just the fancy name I give to eating all the left over veggies in my fridge!

Let’s begin the building process shall we?

First we need a base.  This for me is usually a wholegrain of some type of legume or both.  Always make sure you soak your grains, it really expedites the cooking process but more importantly, you are breaking down the phytic acid so that whatever grain/legume you’re eating, can be absorbed correctly for proper digestion.  If I’m using legumes, I like to sprout mine.  Yes, I know that sounds like a scary thought, but it honestly isn’t.  Just soak them overnight in water, the next day, drain and rinse them, and placed them in a colander and on top of a bowl (to catch the water) and leave them by your kitchen window, where they will get some sunlight.  Rinse them morning and night and after a couple of days, you will see them sprouting and ready to be cooked.

If you are gluten intolerant, there are heaps of great options, my favourite ones being:

Quinoa, millet, brown rice, basmati rice.

If you’re not into grains, as some folk aren’t, that’s cool, I got you.  When I’m not feeling like grains, I make a cauliflower and broccoli rice.  It’s easy and yummy and you can have it slightly sauteed or raw, up to you.

You could also try noodles, like buckwheat, sweet potato or mung bean noodles, which you can easily find at an Asian grocer.

Next step is your veggies:  here you can do what I do and have a look at your fridge.  What veggies are there that look like they will be dead in the next few days but are still ok to eat now.  Zucchini, eggplant, capsicum and pumpkin bake well, as well as sweet potatoes, my absolute favourite vegetable in the world.

Veggies sorted, what about some freshness?  A good handful of greens is a must so choose from the usual like baby spinach, finely chopped kale, shaved cabbage, crunchy carrots, sprouts, cucumber, the list goes on.  And don’t forget herbs, they throw a new dimension of flavour into everything!  My favourite is coriander, which is heavily used in Peruvian food so I grew up on the stuff, but seriously, it’s so good.   Some people think it tastes like soap, yes, someone has said that to me so I know there’s some who hate it, never mind, use another one that you fancy.  Dill, parsley, thyme, rosemary, basil, mint, chives, sage, taragon, oregano, marjoram, come on people, work with me!

Healthy fats?  Yes please.  What’s a yum bowl without some avocado?  Not into avocado (you weirdo), try some raw nuts and seeds.  Or if you’re like me, do both.  A sprinkle of chia or hemp seeds always make an appearance in mine.

Let’s add some protein.  I really like to add some legumes,  and I know that some people find them boring but try and think outside the square.  Chickpeas can get boring if you eat them plain all the time, but what about simmering them in a lovely tomato sauce, or some coconut milk with some curry powder?  If you eat animal protein, a soft boiled egg would be a good option or if seafood is more your thing, some oil packed sardines or tuna can also work.

Okay so we now have a pretty good bowl, but we need to add something to it that will bring it all together and make each mouthful burst with flavour.  Enter dressing.

A dressing can make or break a meal.  Believe it!  I’m going to give  you one that is good and so easy to make.  It’s also packed with the good stuff to keep the nasty bugs away this winter.  Thank me later.

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Turmeric and ginger dressing

Makes enough for 2 – 3 bowls

Ingredients

2 TBS tahini

1/2 lemon, juiced

3 Tbs water

1/2 tsp ground turmeric

1 tsp fresh grated ginger

Himalayan pink salt to taste

Method

Mix it all until you get a smooth consistency.

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And now you’re thinking, ‘she’s just rambled on but not shown us how?’.  Ok yes, I’ve ramble on with options and ideas, so now how will you prepare, is that what you want to know?

Ok, I’ll tell you what I do, and see if you think it’s something that gels with you.

I make a cup of grains, a big batch of dressing, bake 1 pumpkin and 5-6 large sweet potatoes,  every week.  I usually do it all at the same time.  It doesn’t take long, about 20 minutes for the quinoa, and 45 minutes for the pumpkin and sweet potato in the oven.  I cut the pumpkin into wedges, and wrap the sweet potatoes in foil and bake them like that.  Usually the pumpkin is ready first, so I just take them out and leave the sweet potatoes in until they are give a little when touched.  This usually lasts me 5 days.

I always buy the same veggies that I like (lemons, carrots, tomatoes, cucumbers, capsicums, baby spinach, herbs, eggplant, zucchini, avocado) and cut them fresh.  If they are getting old, I bake them and they last for a couple of days depending on how much I’ve got. I sprout 1/4 cup of legumes every week, which I add to my grains as a protein source (p.s you cook the legumes first after sprouting).

This is my base.

No, it doesn’t get boring because I mix it up.

I also like to add some seasonal veggies and try different flavours.  For example, I’ll sautee some fresh mushrooms with broccolini, add that to the cooked quinoa, and then throw in a few dashes of coconut aminos.  This combination goes well with some marinated and baked tempeh.  All you need to do is cut the tempeh into squares, and pour over 2 TBS of maple syrup and 2 TBS of coconut aminos (or soy sauce), a tsp of freshly grated ginger and mix so it’s coated. Leave it to marinade for a few hours and then bake it.

Sometimes I mix the quinoa with some fresh tomatoes, parsley and lemon juice and serve it with some baked pumpkin on the side, baby spinach, hummus and a sprinkle of pumpkin seeds.

Get the idea?  Having your grains/legumes/root veggies done makes life so much easier as you can just keep them in containers and use as you need.  Trust me, if you prepare,  you will never have to have another tasteless meal.

Ever!

Hope that helps and I look forward to seeing what delicious yum bowls you create.  Remeber to tag @onehungrymami #onehungrymami so that I can see what you’re up to and get some ideas.

Peas, love and mung beans

xb