Category Archives: Recipes

Potato patty
Ingredients
3 large potatos
1 red onion
1 egg
1 bunch coriander
3 tbs Potato starch
Vegetable oil

Boil potato in a saucepan until soft, drain and remove skin and mash
Chop onion finely and shallow fry in oil until soft
Chop coriander and mix into potato, beat egg and add salt and pepper. If too mushy add 2 tbs potato starch
Make into tbs size pattys and Shallow fry on medium heat until brown on both sides.
You can also make them smaller into balls for party appetisers.

Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Pumpkin seeds or Pepitas are a great ingredient for a bliss ball base when you want to go nut free. They are also rich in zinc, magnesium  and essential fatty acids and this recipe with it’s natural sweetness will have your little ones loving them.

Ingredients

¾ cup Pepitas

¾ cup Dates

Shredded Coconut (to coat)

2 bs Coconut oil

1 tsp Rice Malt Syrup or Honey

½ tsp Cinnamon powder

½ tsp Ginger Powder

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Directions

Gently melt the coconut on low heat in a saucepan  and add the dates to soften for a few minutes. Remove from the heat and add your syrup/honey and cinnamon and ginger powder.

In a food processor, blitz the pepitas until they are ground into almost powder.

Add the Pepitas to the date mix and combine.

Take spoonfuls of mixture and roll with your hands into bite sized balls.

Coat with coconut until lightly covered.

Keep in the fridge for snack time.

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Gluten Free Fuji Fruit Pancakes

Fuji Fruit PancakesTo learn more about the fascinating Fuji Fruit and find more recipes:  http://dragonflynt.com.au/wp/2014/05/fuji-fruitpersimmon-salad/

Ingredients:

2 Fuji Fruit

1 Banana

2 cups Gluten Free Self Raising Flour

1 ½ cups Plant based milk

Oil or butter for cooking

2 eggs

Directions:

Combine the milk and eggs in a bowl with a whisk. Mix well.

Sift the flour and combine with milk and eggs.

Heat a frying pan and add a small amount of oil or butter.

Pour some of the mixture to coat the bottom and cook until some bubbles appear. Turn over your pancake and cook for another minute until cooked.

Put your pancake on a plate and repeat until all the mixture is gone.

Whilst waiting for your pancake to cook, remove your fuji fruit’s skin and stem and process in a blender until jam like.

Slice a banana for garnish.

Serve your pancakes with a generous amount of fuji fruit puree and top with banana.

Fuji Fruit Smoothie

Fuji FruitSmoothie

This smoothie is simply delicious. If you haven’t tried Fuji fruit before, this is a wonderful introduction to this fruit. It may look like a tomato but its surprisingly super sweet flesh will have you looking forward to seeing them come into season each year.

Ingredients

1 Ripe Fuji Fruit

1 Banana

½ tsp Ginger powder

½ tsp in Cinnamon powder

½ cup Plant based milk (I used soy)

Directions

Chop the top of the fuji fruit to remove the leafy end.

Use a spoon to scoop the flesh out and chop into rough pieces and put into the blender.

(If your fruit is too firm you can peel the skin off with a peeler)

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Peel and chop your banana and add to the blender.

Pour in your milk and add the spices.

Turn on your blender until all ingredients are processed and combined.

Pour into a glass and drink immediately.

 

Winter Bean Bake

iStock_000005840907XSmallIngredients

  • Cannellini beans 1 can (drained)
  • Kidney beans 1 can (drained)
  • 1 cup grated carrot
  • 1 cup onion diced finely
  • 1 cup green beans diced
  • 1 cup of zucchini grated
  • 3/4 cup gluten free flour
  • 2 tbs olive oil
  • Grated cheddar cheese
  • Salt and Pepper to taste

Sauce:

  • 1 can chunky crushed tomato
  • 1 cup each of finely diced celery & capsicum
  • Salt, Pepper and sugar to taste.
  • 2 cloves crushed garlic
  • 2 tbs tomato paste

Method

Put cannellini and kidney beans in bowl and mash roughly. Add all other ingredients in and mix thoroughly. Grease a baking dish with oil. Put one layer of bean mixture then sprinkle with cheese and add another bean layer then repeat process. Finish with cheese layer on top and bake in a moderate oven for 30minutes..

Sauce

Heat oil in saucepan, saute garlic, celery and capsicum until softened. Stir in tomato paste and add crushed tomato. Season with salt pepper and sugar and bring to boil for 5 minutes then turn to simmer for 5 more minutes. If sauce is too thin, thicken with cornflour. Serve with sauce on top of bean bake.with a side salad or green vegetables etc

Chia Seeds

Chia SeedsWhat are they?

Chia seeds are a wholegrain harvested from a flowering plant in the Mint family and a great Superfood . They are small seeds with a subtle nutty flavour.  They can be eaten raw or cooked and are extremely versatile.

Forms: Black and white seeds, Chia oil, crushed into a flour, Bran, sprouts

Both black and white seeds have similar nutritional composition.

Why are they good for me?

High in fibre and have gelatinous consistency when in water – which is great for digestion.

They contain protein and a good balance of the essential amino acids.

Gluten free.

Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.

High in calcium for our nerves and bones.

They are also great to keep you full and reduce appetite

High Vitamin C, Iron, and potassium,

Blood sugar balance.

Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)

Can be used as an Egg replacer with water for recipes and a thickening agent.

How much?

15 g or 1 tbs is great to provide nutritional benefits  daily.

Up to 2 tbs is ideal for therapeutic effect. Children can consume up to 1 tbs per day.

Nb; Chew your Chia seeds well as to extract all the nutrient value.

How do I use Chia Seeds in my diet?

Raw as a snack or sprinkled over any meal

In with Cereal, soup, baked goods like bread or slices.

As a Thickening agent as they soften and swell and become gelatinous  when water is added

As an egg replacer in baking recipes

To drinks, smoothies

Stir fry or stews

CHIA RECIPE IDEAS

Try Sprinkle Chia on Greek yoghurt and berries with a drizzle of honey  for a superfood snack

Stir fry vegetables with Chia seeds

1 tbs olive oil

1 tbs chia seeds

3 garlic clove (minced)

2-3 tbs Tamari (to taste)

1 can baby corn (drained)

2 cups Kale (chopped)

1 cup mushrooms (sliced)

2 carrot (sliced)

1 red capsicum (sliced)

1 onion (diced)

1 chilli (sliced)

Sea or rock Salt to taste

Stir  fry in a pan, the onion for 2 minutes, add the garlic and sauté another minute. Add tamari and a ¼ cup of water with the other vegetables, chilli and chia seeds. Cover and simmer until vegetables are cooked (5-10 minutes) Add salt to taste

Nb; As chia is water loving, you can add more liquid if desired.

Serve on brown rice, basmati rice or quinoa

Chia seed pudding

Ingredients

2 tbs chia seeds

1 cup of milk (soy, almond, coconut)

1 tsp of agave nectar or honey

1 banana

Directions

Warm the milk slightly in a saucepan and add the chia seeds. Take off the heat. Whisk and then stand for a few minutes to form a gel. Whisk again if it gets lumpy. Add banana slices and Agave Nectar or Honey and enjoy.

 

 

 

Quinoa Porridge with Cinnamon, Berries, Nuts and Seeds

dragonflynt.com.auQuinoa is a great gluten free substitute for oats when you want a nice warm porridge on a Winter’s morning.

Although oats are technically not a gluten grain they are oftern avoided in Coeliac and Gluten Intolerant people who may suffer the same symptoms as with gluten on ingesting oats.

Ingredients:

1 cup Quinoa flakes

1/2 cup Mixed berries

1 tsp Cinnamon powder

1 tbs Pumpkin seeds

1 tbs Walnuts

1 tbs Sunflower seeds

Honey/Agave nectar (optional)

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Directions:

At breakfast time, cook the quinoa flakes by adding water to a saucepan and cook gently until you have a porridge consistency. Remove from the heat. Add the cinnamon and stir through.

Pour your porridge into a bowl. Add mixed berries and a sprinkle of nuts and seeds.

For a sweet kick, add a drizzle of honey or agave nectar.

The Benefits of Miso

IMG_E3108The Benefits of Miso

Miso is a Japanese condiment that comes in the form of a fermented paste made usually from soy beans but sometimes peas or other grains.

Its famous for its use as soup but there are many other ways to use miso in your kitchen like spreads on crackers, dips, sauces and marinades.

Miso has some wonderful health properties for example it is a complete protein which means it contains  all the amino acids which is  particularly important for vegetarians.

It is also fermented which is great for supporting gut health by helping to stabilise and balance the digestive tract which is useful for those who have a sensitive stomach or irritable bowel.

It contains probiotics which further helps to keep digestion in check as it keeps good gut bacteria healthy.

It contains many B vitamins, as well as Zinc,Copper , Calcium and  Iron too.

Miso paste is best added to a soup after you take it off the heat so it retains all the goodness listed above.

Nb: Miso contains sodium so it is important to have it along with a balanced diet and for those who have to watch their sodium levels to monitor their levels.

QUICK & SIMPLE VEGETARIAN MISO SOUP

Ingredients

2 cups vegetable stock

1 tbs Miso paste

1 Scallion (chopped)

1x 250g Silken tofu diced (Gently)

Directions

Bring your stock to the boil and then remove from the heat and set aside.

Prepare your scallion and silken tofu.

In a separate bowl, take ¼ cup of hot warm stock and mix with your Miso paste to dissolve.

Add the Miso stock back to the warmed stock and combine.

Lastly add the tofu and scallions.

Serve immediately.

Enjoy.

Serves 2

TIP FOR KEEPING AWAY COLDS & COUGHS

 

C9CF6D7B-E307-4524-BDD7-6CEB8CCAA1FAAt the first sign of cold or cough, get these ingredients from your kitchen to make a simple but powerful natural immune booster.

Chilli is a wonderful circulatory stimulant helping out your lymphatic system and raising your temperature to fight bugs.

Thyme is antibacterial and cough suppressant.

Honey is antibacterial and soothing and Fresh lemon has a great hit of vitamin C.

Ingredients-

Pinch of Chilli powder

1 tsp Dried Thyme powder

1 tbs Honey

1/2 Lemon juiced

Water 2 cups

Directions-

On a stovetop, add water, thyme and chilli to a saucepan.

Allow to reach a boil.

Remove from heat and add honey and lemon juice.

Strain if you wish and drink hot or cold.

Honey , Cinnamon Roasted Sunflower seeds

Honey and cinnmaon roasted sunflower seeds

These make a delicious, healthy and versatile snack for a sweet moment.

They can be eaten like brittle or crushed and sprinkled on top of your breakfast cereal, smoothie or even on toast.

Honey & Cinnamon Roasted Sunflower Seeds

Ingredients

1 cup Sunflower seeds

2 tbs Honey

1 tbs Coconut oil

1 tsp Cinnamon Powder

Pinch of salt

Directions:

Preheat oven to 180C

Line a baking tray with baking paper

Add honey and coconut oil to a measuring jug and microwave for a few seconds to soften.

Add cinnamon and salt and stir through.

Add your sunflower seeds and coat well.

Spread the coated seeds out on your baking sheet and roast for 15 minutes until slightly golden.

Store in an airtight container.