Tag Archives: nourish

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!

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

Ghee

Dairy or Casein sensitive?
On the butter train but it makes you feel a bit yuck?

Why not try Clarifying your butter. Removing the milk solids breaks down the butter and leaves you with a golden jar of goodness that is actually great for digestion.

You'll need; butter, a spoon, a pan. 1. chop butter into cubes
You’ll need; butter, a spoon, a pan.
1. chop butter into cubes
2. Put butter into a stainless steel pan on a medium heat
2. Put butter into a stainless steel pan on a medium heat
3. Stir the butter as it melts. The first stage is 'foam'. The butter will start to boil and foam. This will happen after a couple of minutes.
3. Stir the butter as it melts. The first stage is ‘foam’. The butter will start to boil and foam. This will happen after a couple of minutes.
4. Next the foam will settle. Keep stirring occasionally, the bubbles will get bigger and slower. This is a good sign the fat and solids are separating.  This stage takes about five minutes.
4. Next the foam will settle. Keep stirring occasionally, the bubbles will get bigger and slower. This is a good sign the fat and solids are separating. This stage takes about five minutes.
5. The solids will become more visible in the pan. The pan shows solids on the side. Keep stirring as you go and scraping the sides down and the solids from the bottom so they don't burn.
5. The solids will become more visible in the pan. The pan shows solids on the side. Keep stirring as you go and scraping the sides down and the solids from the bottom so they don’t burn.
6. Final stage is foaming again. It will happen pretty quick after the last stage and will quickly rise to the top of the pan. This is when you know it's done
6. Final stage is foaming again. It will happen pretty quick after the last stage and will quickly rise to the top of the pan. This is when you know it’s done
7. Pour through a sieve covered in cloth so it catches the solids.
7. Pour through a sieve covered in cloth so it catches the solids.
8. Solids settling in the strainer. I strain twice incase I missed some on the first pour.
8. Solids settling in the strainer. I strain twice incase I missed some on the first pour.
8. Leave to cool. It will set and be a golden fabulous ghee. Use in cooking. Roast vegetables will never be the same again I PROMISE Pop in a jar. Refrigerate in warmer weather and leave on bench in cooler months
9. Leave to cool. It will set and be a golden fabulous ghee. Use in cooking. Roast vegetables will never be the same again I PROMISE
Pop in a jar. Refrigerate in warmer weather and leave on bench in cooler months

Smoothie Bowls

Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.

My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?

Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)

My Winter Smoothie Bowl

smoothie_bowl

PREPARATION TIME                   TOTAL TIME
2 MINUTES                          5 MINUTES

INGREDIENTS

  • 1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
  • 1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
    knob of ginger root
  • 1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
  • 1 tsp maca powder (lady hormone help)
  • 1 tsp slippery elm bark powder (helps digestion and is a great thickener)
  • 1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
  • 200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
  • 1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)

*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder,  2 strawberries,  1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.

INSTRUCTIONS

  1. add all ingredients to a blender
  2. 2 blend on high for 2 minutes
  3. rest for 1 minute
  4. blend on high again for one minute
  5. Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
  6. Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
  7. add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
  8. mix it all through the smoothie mix
  9. eat slowly, chew through it even if its liquidy please.

    NOTES- why I choose a smoothie bowl over a smoothie
    *Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
    *It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
    *You can take it anywhere in a jar
    *You can prepare it the night before
    *It’s healthy
    *It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.

Grainfree & Nutfree Banana Bread

Bananas seem to be everywhere in my house. My organic supplier has a new variety and I swear by day two they are twice the size. We love them though, especially when they go brown as they are better for our sensitive digestive system.

I had some ‘damaged goods’ so to speak (I dropped a large squash on a few ha) so it was to the mood board for some banana inspired recipes. Every recipe called for dates, sweetener, almond flour, tapioca, walnuts etc; we wanted a clean version as really come on a banana is sweet enough!

This is what we ended up with. …._MG_4104

A little flatter than normal and a little dense as I did forget to put the baking powder in until it was in the loaf tin so I mixed it around in tin…whoops. It also was hard to know when it was cooked (as with all coconut recipes I find). Let me know how yours turns out.

 

 

Banana Bread

grain free ,nut free, sugar free, dairy free, low FODMAP
preheat oven to 200c, line a loaf tin with baking paper
PREPARATION TIME       TOTAL TIME
10 MINUTES             1 HOUR

INGREDIENTS

3 Large Extra Ripe Bananas
5 Eggs
1/2 Cup Coconut Flour
1 Tbsp Ground Cinnamon
1 Tbsp Tahini
1 Tbsp Coconut Oil
1 tsp Baking Powder
1/4 tsp Vanilla

INSTRUCTIONS

1. Add bananas to food process and whizz on high until a smooth paste.
2. Add Cinnamon and Tahini and whizz again until combined (the mix will turn brown)
3. Add Eggs and Oil while the food processor is going along with vanilla
4. Add Flour and Baking Powder last of all
5. Pour into a lined loaf tin
6. Bake at 200c for 50mins or until an inserted skewer comes out clean in the centre.

Cool slightly before slicing.
Slather with Butter and Enjoy.
Portion and freeze if it doesn’t get eaten in the first hour.

 

banana-bread
Watch for those little hands

 

Chilli Beef Chow Mein

How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….

Panic no more,  a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.

Chilli Beef Chow Mein

grainfree, dairyfree, sugarfree, lowfodmap
_MG_4052
PREPARATION TIME          TOTAL TIME
10 MINUTES                20 - 40 MINUTES

INGREDIENTS

  • 500g pasture raised chuck beef steak minced or good quality minced beef
  • 1tsp fresh grated ginger
  • 1 tsp Turmeric
  • 1 tbsp Cumin
  • 1 Carrot grated
  • 1/4 Cauliflower riced
  • 1/2 Chinese cabbage
  • 1 Bok Choy
  • 4 whole Silverbeet stalks
  • 1 Zucchini Spiralized

Sauce

  • 1 big hot Red chilli (leave out or reduce amount for kids)
  • 1 tbsp Fish sauce
  • 1 tbsp Coconut aminos/ tamari
  • 1 and a bit heaped tbsp Tahini
  • 400ml broth (homemade preferably)
  • 1/2 tsp Himalayan salt

INSTRUCTIONS 

  1. Brown meat ginger turmeric cumin
  2. Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
  3. Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
  4. Add cabbage and Silverbeet.
  5. Mix sauce and add with cold broth
  6. Pour over pan
  7. Simmer for 5-10 and slice Bok Choy
  8. Add Bok Choy
  9. Turn off, cover and leave until needed. The long the better
  10. Just before serving add zoodles and heat through.

Top with extra chilli, some tangy kraut and watercress.

chow_mein

Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg

_MG_4063