Tag Archives: health

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!

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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

2 weeks downtime

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It’s been more than two weeks since I’ve shared a recipe, opinion, tidbit, or pointless part of my daily life. I’ve actually spent the last two weeks focusing on work. Photoshoots with amazing people like Lola Berry, product shoots with some amazing wellness businesses and collaborating with beautiful souls in the magazine industry. It’s really shifted me on a private path to prosperity where I never thought I’d end up. It’s been hectically refreshing and I am really excited and scared for my future but am a huge believer in serendipity and am ok with learning curves, failures, tests.
So I have been busy in the kitchen, in the fermenting HQ and with the camera and cannot wait to share with you some great food and projects next week. My two passions are merging more and more and it is truly exciting. Hang in there with me as we restore and revitalise RealFood Mum.

Meanwhile let’s throw back to a great breaky recipe for a Saturday morning. The mornings are warming, the sun is shining and it’s a great time for a smoothie bowl of nourishment. I know I’m having one in the morning

Have a fabulous wholefood realfood weekend

S xx

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Twice Cooked Chook

Cook a Chook, it’s that simple.
Flavour it according to what you like and cook it!

This week as it being all about being organised in a chaotic life Chicken and Lamb have been the savour. The Chicken I did in a smokey paprika seasoning and then shredded the chook, added it to a pan and added cumin, turmeric, tomatoes and broth and made the best Taco Chicken mix so far. A big whole chicken is far more useful and cheaper than buying breasts and thighs and all the other bits. Cook it, carve it, serve it and re-create meal after meal. It’s amazing how far a chook can stretch and the broth….well of course there is always a pot of bone broth in this house cooking.

 

Roast Chicken

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Roast Chook – Twice Cooked

pre-heat oven to 190c, cook chicken 30 mins for every 500g of chicken (internal temp of 75-80)

INGREDIENTS
1-2kg Whole Pastured Raised Chicken
1 tsp salt
1 tsp smokey paprika
1 lemon cut in half
1 Tbsp Coconut Oil

INSTRUCTIONS
1. Prepare Chicken in Roasting Pan
2. Place Lemon in the Chickens cavity along with 1/2 Tbsp of hard coconut oil
3. Rub remaining coconut oil all over the chicken
4. Mix Paprika and salt together and coat over the entire chicken
5. Place in oven on middle rack (according to weight of chicken cook as above)
6. Half way through, baste the chicken with the pan juices that have been created from cooking
7. To check the chicken use a meat thermometer. Also pierce the chicken at the thickest point and note the colour of the juices that comes out. Clear is cooked, pink is not.
8. Take out of oven and wrap in foil and leave for 10 minutes to rest

If you are having traditional roast chicken then carve and serve with vegetables.
Alternatively carve the chicken completely from top to bottom. Pop bones and carcass in the slow cooker, cover with water and cook on low as per bone broth recipe.

With the chicken create meals and flavours to your liking….it’s that simple.

1. Add the chicken back to roasting pan
2. Add 4 chopped tomatoes
3. add 1 Tbsp Ground Cumin and 1 tsp turmeric
4. Pour over 300ml Bone Broth
5. Pop back in oven at 150c and cook for a further 30 minutes until liquid reduces.

Serve with tortilla wraps, tacos or vegetables eggs and salad

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Taco Chicken

Fried Rice (not rice)

The other night we made Grain free Prawn Bibimbap (want the recipe? Let me know) for dinner and I’ll tell you it was awesome. Check the Instagram pics of the asian fusion we had.
Anyway I had leftovers (YES I KNOW) so I combined the cauliflower rice with some other vegetables I had in the fridge added a few prawns and bacon and ended up with a great veggie packed fried rice alternative to have with a protein for lunch and dinner.

My recipe calls for spiralized vegetables, I cannot recommend the ‘Spirooli’ enough as it makes meal prep, grainfree living and the kids excited about vegetables. If you’re after one thing in your kitchen you need to seriously consider one of these

 

Fried Rice

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Fried Rice ‘no rice’

 

Cauliflower Rice

INGREDIENTS

Head of cauliflower
1 Tbsp Coconut Oil
1 tsp salt

INSTRUCTIONS

1. Cut Cauliflower up and place in food processor and pulse until it resembles a fine crumb (like rice)
2. Heat Coconut Oil in Pan and pour in cauliflower
3. add salt and fry for 5 minutes.

Use this as an alternative to rice in any dish

Fried Rice

Knob of fresh ginger
Knob of fresh Turmeric
1 Tbsp Coconut Oil or Ghee
salt and pepper to season
2 Tbsp water or miso liquid or bone broth

1 Zucchini Spirialized
1 Daikon Spiralized
1 Broccoli (florets cut and the stalk Spiralized)
1 Bok Choy Shredded
Bunch of Silverbeet shredded
1 cup Baby Spinach Leaves
1 Carrot Spiralized
3 Rash of Bacon diced
1 Cup of chopped Prawns (cooked)
1 Cup Bean Shoots (blanched)

INSTRUCTIONS

1. Spiralize all vegetables as noted above (alternatively you can cut into julienne slices)
2. Add Spiralized vegetables to food processor and pulse in short bursts until they break up into ‘rice’
3. Heat Oil or Ghee in pan and fry off ginger and turmeric
4. Add bacon and fry for a few minutes
5. Add Broccoli Florets and fry
6. Add Spiralized vegetable mix and fry tossing all veggies around
7. Add the leafy vegetables last followed by the cooked prawns
8. Add Cauliflower rice and bean shoots and toss to combine and mix.
9. Turn off heat and pop lid on the leave for 5-10 minutes.
10. Season with salt and pepper

We made Fried Rice Omlettes for dinner as something different by adding a few spoonfuls to some beaten eggs and cooking.

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Fried Rice Omeltte

Slow cooker- Roast Lamb 3 ways

To be honest I never believed in just putting a piece of meat in the slow cooker and leaving it for 8 hours and trusting that it would be cooked and delicious come dinner time. Well after hearing a lot of people doing it I thought, what the hell lets give it a go with a Lamb.

Slow Cooker Roast Lamb

INGREDIENTS
1.5kg of Lamb Shoulder or Leg
3 sprigs of rosemary
2 cloves of garlic smashed (optional)
bunch of oregano
1 tsp salt

INSTRUCTIONS
1. Set slow cooker up
2. Add herbs (and garlic) to bottom
3. Place lamb on top, season with salt
4. Turn on slow cooker and leave (literally)

At the end of time (sounds so dramatic) the slow cooking will create pan juices and your meat will be cooked. WOW WOW WOW!

Take out, rest for 10 minutes and slice and eat or CREATE a meal……..

Greek Lamb Gyro’s/ Souvlaki/ Kebab

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Lamb Gyro

1. Take Lamb and shred thinly as possible
2. Mix batches with Olive Oil and Mint (or a mint pesto of 1/4 cup sunflower seeds, bunch mint, 2 Tbsp Olive Oil.
3. Add to grainfree flatbread with grainfree tabbouleh and coconut kefir or yoghurt tzatziki

Left overs???

Twice Cooked Lamb Ragu

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Slow Cooked Lamb Ragu

 

1. Add left over lamb back to slowcooker (with the pan juices so keep these in a bowl)
2. Add;

1 Carrot sliced
1 Zucchini sliced
1/2 Eggplant
1/2 Cup chopped mushrooms
300ml bone broth or water
1 Tbsp Tomato Paste
A few sprigs of oregano and parsley

3. Set to cook at desired level
Serve with mash sweet potato or steamed vegetables.

 

It is really possible to be organised in an unorganised week. Two things to always remember when eating a real wholefoods nutritious diet:

1. Always cook enough for leftovers (vegetables, meats, fats)
2. Think about three ways you can use one meat or vegetable (if it fits into three, it’s a fridge staple)

 

 

 

Grainfree Flatbread (failsafe)

Why is it that you try to make a recipe over and over and either don’t like the taste or fail at it being anywhere near the picture you see?! Well it happens to me a lot! I’ve committed to now just creating my own versions on gut instinct and they work (always after the meal I needed them for ha).

Every week I search ‘grainfee wraps’, I look up alternatives to coconut and nut flours, tapioca, masa harina in hope to find something that works for me and that is easy to make and quick.

Following on from our obsession with buckwheat (which I’m waiting to bite me in the bum….literally TMI I know) I thought let’s wing it and try this little fella out. So I ground my sprouted buckwheat, kind of measured ingredients and ended up with flat bread in less than 10 minutes. My daughter said that they tasted like ‘real bread’ and ‘pancakes’- bless a three year old’s mind hey. They were perfect with our slow cooked lamb shoulder I had cooking away and raw grainfree Tabbouleh, coconut kefir tzatziki and fresh salad.

These are a great wrap for kids lunches too considering we are all heading back to school, kinder and care next week.

Grainfree Flat Bread

flatbread

PREPARATION TIME              TOTAL TIME
20 MINUTES                    25-30 MINUTES
makes 6 dinner plate sized wraps

INGREDIENTS

500g buckwheat flour plus extra for rolling and dusting (we soak and activate our buckwheat kernels and then grind to a flour but store bought buckwheat flour is fine)
370ml warm water
3 Tbsp of coconut oil
1 tsp salt

INSTRUCTIONS

1. Combine flour and salt in a bowl
2. Mix water and oil together
3. Make a well in centre and add water and oil gradually while mixing
4. The mixture will slowly come together to form a dough
5. Leave sit for 5-10
6. Divide the dough into six pieces. Take one piece, shape into a flat disc and place between two sheets of flour dusted baking paper. Carefully roll out the dough into a round pita shape until it’s about 1/4 inch thick.
7. Stab the dough with a fork a few times and dust lightly with extra flour
8. Heat up your cast iron pan and brush with coconut oil (not a lot of oil just a light brushing to season). Cook the pita for a few mins on one side until puffy and repeat on the other side. A good sign is the signature brown spots forming.
9. Fill them up with your desired meat and vegetables and serve immediately.
10. Pop them in fridge wrapped in foil and use for other inventions can be reheated the next day in the oven. They keep for up to 5 days, you just need to re-heat in pan or oven for a few minutes to get flexibility back.

Alternate uses……

Pancakes
Brush both sides of cold wraps with ghee or butter and pop in a warm pan to re-heat.
Chop up a selection of fruits (banana, blueberries, strawberries) to pop on to wraps.
Re-heat wraps in pan and top with fruits, maple syrup and coconut cream

Pita Chips
Cut cold wraps into wedges
Heat Coconut oil in pan and fry on medium heat for 3 minutes each side.
Sprinkle salt on finished chips
Serve with dips

Tacos
Reheat in foil in the oven for 5 minutes at 180
fill with meat, salad and salsa

Other variations: Soup dippers, croutons, sandwich wraps, toast, soldiers for eggs, french toast, tortilla’s.

Flavouring variations (add these to the dough before rolling):
Indian – 1/4 tsp cardamom pods and 1/4 tsp ground cumin
Asian – 1/4 cup chopped coriander
Mexican – 1/2 tsp ground cumin, 1/4 tsp smoked paprika
Sweet – 1/2 tsp vanilla, 1/4 tsp cinnamon, 1 Tbsp Maple Syrup (opt)
Italian – 1/4 tsp basil, 1/4 tsp oregano, 1/4 thyme
Greek – 1 tsp za’atar or some fresh mint
Fish – 1/4 tsp dried dill or 1/4 cup fresh dill
Cheesey – 1 Tbsp of Nutritional Yeast Flakes

Let me know your creations, I would love to add to my list.

 

*side not on buckwheat- it does have a higher carbohydrate count than almond and coconut. It is filling and is great in moderation as is all real food. Please eat for your body and listen to the signs of your gut and digestive system