Category Archives: Wholefoods

Guest Recipe

Salted Caramel…YES PLEASE!

I am a long time follower of Bianca from Wholefood Simply.

I am yet to try this recipe but salted caramel to me is a daily necessity, I have to have and someone needs to try this recipe and confirm that is truly amazing.

I will be making an alternative FODMAP friendly version for anyone interested. Hola if you need this in your life.
https://wholefoodsimply.com/salted-caramel-cake/

sarah

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Bacon and Eggs

Keeping daycare lunches interesting with eggs and bacon. My cherub loves these little cups of yum and they are simple enough for kids to make too. Getting kids involved in cooking means that they are learning amazing and fun skills but also they know what is in their food and are more likely to eat them because they made them.

The idea of these is to have the bacon as the ‘crust’ in replacing the traditional pastry you would normally have. They are a great freezer option and great made ahead of time for picnics and parties.

Give them a go this week.

 

 

Bacon & Egg Cups

bacon_eggs_realfoodmumblog

PREPARATION TIME        COOKING TIME                         10 minutes              30 minutes

makes 12-16 cups, gluten free, dairy free, low FODMAP, kids lunches

INGREDIENTS

12 rashes of good free range bacon
15 eggs
3 sausages (optional)
Dried Italian herbs (basil, parsley, thyme, oregano)
salt and pepper to season

INSTRUCTIONS

  • Line muffin trays with baking paper squares
  • Add 1/2 -1 rash bacon per muffin mould depending on size you may need to cut to fill the mould.
  • Beat eggs until fluffy, add salt and pepper and herbs
  • Slice sausage into inch pieces (you can pre cook sausage)
  • Alternatively use left over meat from previous meal- roast chicken, lamb, beef, fish, prawns
  • Place sausage in each mould and pour in egg to almost the top
  • Pop into preheated oven at 200 and cook until egg is set (30 mins max)

Add avocado on top and devour!

Leave to cool before refrigerating.

ENJOY!

Kimchi

A chilli packed Korean tasting version on sauerkraut. Great if you like heat, perfect for topping to salads, Asian noodle dishes and eggs and bacon for breakfast, lunch or dinner!

Start small on the chilli amounts and increase with each batch until you find your heat level. This ferment gets hotter as it ferments so what may seem like a small amount of chilli will actually be a full flavour hit after 7 days.

Kimchi

kraut

INGREDIENTS:

1 cabbage (green or purple)

2 carrots
2 Tbsp. cup salt
1 tablespoon grated garlic (about 5-6 cloves)
1 teaspoon grated ginger
2-3 red chillies
1 Tbsp chilli flakes (for extra hot)
½ daikon radish
4 scallions or 1/2 leek (optional_

INSTRUCTIONS:

  1. Chop cabbage
  2. Cut Daikon into match sticks or julienne
  3. Chop Scallions/ leek (if you want onion)
  4. Add to bowl with salt and massage until translucent
  5. Add Flavourings and massage again (gloves are good for this especially if you don’t want to smell like garlic)
  6. Press tightly into jars leaving 2 inches at the top.
  7. Cover top with cabbage leaves and add a weighted jar or weight to top (keep vegetables under liquid)
    Secure lid and place in a dark spot for 7 days minimum and 20 days maximum.
  8. Taste test the Kimchi after 7 days. Leave for longer if the vegetables are still too crunchy or the flavours are not robust.
  9. Put in fridge to stop fermentation process.

 

Experiment with purple or green cabbage or a wombok
I’ve added kale, rocket, curry leaves, beetroot leaves….anything really.

Tastes amazing and the chilli builds as the fermentation goes on…..WHOA!

 

Enjoy

 

sarah

Mayonnaise

Got an Egg, got a light tasting olive oil? DONE!
Skip the Mayo aisle and opt for homemade. It’s better for you, you can add some whey to make it even more beneficial and it can be made to taste as you see fit. Turn it into aioli, coleslaw dressing, a fermented mustard, puree with sauerkraut, kimchi…..get my drift?!

So easy and done in 10 seconds!!!

10 Second Mayonnaise

sides_burger

  • Add 1 whole egg to a pyrex like jug (2 cup size)
  • Pour a lightly flavoured olive oil to fill to 1 cup (lightly flavoured as a full bodied olive oil doesn’t work. Alternatively use Macadamia or Avocado Oil)
  • Add a pinch of salt
  • Use a barmix hand mixer and submerge head on top of egg
  • Press high (or whatever setting on your barmix)
  • It will coagulated without too much force into a thick mayonnaise
  • Add a squeeze of lemon, some mustard powder or some apple cider vinegar (go slow with amounts and taste)

It’ll keep for 5 days on it’s own.

Fermented Mustard

Taken from Pete Evans and adapted to our requirements.
We put this on everything from salads, eggs, meats, vegetables

Fermented Mustard

MUSTARD

INGREDIENTS

  • 185ml of strained sauerkraut brine (at least 3 into fermentation- oh and don’t worry too much if a few bits of cabbage end up in the brine)
  • 80 grams of mustard seeds (brown are hotter than yellow so keep that in mind)
  • 1/4 teaspoon of salt
  • 1 tsp. Turmeric Powder
  • 1 Tbsp. of Maple Syrup
  • And if you can tolerate them;
  • 1 French shallot finely diced
  • 2 cloves of garlic finely diced

 INSTRUCTIONS

  1. Pop the seeds, brine, salt and if using shallot and garlic in a bowl.
  2. Cover the top with a plate and leave at room temperature over night
  3. Add Maple Syrup and Turmeric to mix and whizz in a food processor until it is the right consistency for you- the more you pulse the less whole seeds you will have.
  4. Taste and add salt if needed to season
  5. Pour into at least a 250ml jar and secure lid
  6. Refrigerate for up to 3 months

Dressings- try these on your meals. In a small jar mix

  • mustard with some olive or macadamia oil, shake and pour over salad, vegetables, meat or even on some sourdough.
  • Use above and add ¼ mashed avocado, shake and pour
  • Add an extra ‘zing’ by adding 1 tsp. of apple cider vinegar or balsamic to the mix, shake and pour.

Serve a dollop on a steak, with some prawns.

 

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

coc_nola_1

INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

Kangaroo Burgers

Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.

We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.

Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.

Kangaroo Burgers

kangroo_burger_2

INGREDIENTS

500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 egg
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil

NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.

INSTRUCTIONS:

Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes

Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done

kangaroo_burger
Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.