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.
Ingredients
1 Kiwi fruit
½ Lemon
½ cup pineapple
¼ cup water
Remove the skin from the kiwi fruit, pineapple and lemon and chop into chunks.
Use your blender to keep the fibre in this juice(as pictured) or a juicer for a more liquid juice.
Process and pour into iceblock molds.
Freeze and enjoy.
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
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.
To 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.
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)
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.
Ingredients
Sauce:
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
What 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.
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.
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.
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
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 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)
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
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
At 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.
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.