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Meal planning for a week away has kept me occupied preparing meals. Pretty sure (as usual) I’ve over catered but I’d rather have more than not enough in unknown territory and spend an hour finding something that’s got no onion, garlic, dairy, grain, fructans, fructose blah blah blah. You get me drift?!
I cleaned out the fridge for the week and created a few staples.
Green Eggs and Ham Frittata
12 Pasture Raised Organic Eggs (beaten until light and fluff)
6 Whole Rash Bacon
2 Cups fresh Baby Spinach
salt and pepper to season
1 Tbsp Coconut Oil
1. Beat eggs
2. Place spinach in a lined lasagna dish (Lined with it all covered is the important bit as you want to be able to remove the whole thing to slice and not end up with egg stuck everywhere)
3. season with salt and pepper
4. Lay Whole Bacon Rashes on top (depending on size you may overlap)
5. Pour Eggs over top
6. Give the dish a light shake (the bacon will rise, that’s ok)
7. Pop in Oven for 30 Minutes (or until the eggs bounce back when you press in the centre.
8. Leave to cool completely, take out then slice in portions or keep whole
Feel free to add more vegetables too, this was just me clearing out the end of the weeks supplies. I would serve this with more vegetables on the side or a salad or a meat or fish portion. Also makes a great lunchbox filler for the kids.
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.
pre-heat oven to 190c, cook chicken 30 mins for every 500g of chicken (internal temp of 75-80)
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.
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
Head of cauliflower
1 Tbsp Coconut Oil
1 tsp salt
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
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)
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.
Stuck for Lunch or dinner ideas? The kids are saying they’re hungry and you’re out of ideas? Schools back, works back….argh!!!! Got some left over roast veggies from a dinner (you know the ones that linger past a day and no one wants really?!) Got some bone broth or just plain water (duh)? Let’s soup it up.
Leftover vegetables (steamed, roasted, baked, anything)- if you’ve been following my weekly meal plans you will have some. What I had left; INGREDIENTS About 1/2 cup sweet potato fries (from Sunday)1/2 steamed carrot (from Monday)1/4 Pumpkin (from Sunday)1 silverbeet stalk (from Monday)3 Brussel Sprouts (from Sunday)handful of steamed beans and broccoli stalks (from Monday)1/2 cup Cauliflower Mash (from Sunday) 1Tbsp Ground Cumin or Basil or Oregano or Miso (choose your flavour) 600ml bone broth hidden in the freezer INSTRUCTIONS 1. Heat a pan on medium to high on the stove with a little coconut oil or ghee 2. Add vegetables and toss for a few minutes 3. Add Water or Bone Broth 4. Bring to boil quickly. 5. Turn off, add all contents to food processor (mine cost $40 so it’s not whizz bang trust me) 6. Blended on high until smooth (add water or broth if too thick for your liking) 7. Done!!!! **Alternatively (yes there’s always another way) pop all ingredients in the slow cooker before work or school set on low for 8 hours, blend when you get home. Serve with some protein (I love chicken or fish in mine) and a dollop of coconut cream or coconut kefir and the grainfree flatbread Take to work, school or daycare in one of these awesome food jars that we just love and that keeps your food warm until you’re ready to eat.
Some people can’t eat eggs, some don’t like them, we all have our reasons. We eat eggs like they are another limb but sometimes it’s time consuming with my poppet who wakes up needing food immediately!
Oats used to be our staple until we worked out that it was the cause of our 10am slum. I like to keep things in their natural state as much as possible so that I know I what I am eating and where it comes from (obviously keeping it real); so we try to avoid overusing things like coconut flour; which is great for you but a small amount is a shiiiiz load of coconut really?!
Buckwheat is not wheat, nor is it gluten, nor is it a grain. It’s a seed related to rhubarb just with a confusing name. It’s chia’s cousin in the ‘superfood’ family if you think about it. It has a yummy nutty flavour and is packed with soluble fibre, high amino acids (the feel good about life serotonin producing tryptophan), manganese, magnesium, zinc and copper (fabulous for us women). Buckwheat is also full of these wonderful anti-inflammatory polyphenols so has amazing antioxidants that help with a multitude of things. And let’s add the cost. It is pretty much the most cost-effective superfood on the market (that’s before people realise how good it is and the price rises). So go get some and use it.
Uses for Buckwheat; Activated (aka-buckinis) (soaked for minimum 6 hours and then ‘dried’ at low temperature for a period of time in oven or dehydrator) Roasted (optional soaking for 6 hours and roasting at 120 until crunchy) Flour (ground to a fine flour and used in baking)
hit me with your buckwheat uses!
grainfree, dairyfree, lowfodmap, vegan
PREPARATION TIME TOTAL TIME
3 MINUTES 8 MINUTES
1/4 cup activated or roasted buckwheat kernels
1 Tbsp pumpkin seeds (activated)
1 tsp cinnamon
1 tsp flax seeds
1 tsp slippery elm
1 cup water or milk (we used homemade almond)
*optional: chia seeds, maple syrup, vanilla
*extra water or milk (we added extra as it thickened)
1. Place seeds in the food processor and pulses until a fine powder (you can have some larger bits if you like)
2. add powders
3. heat pan of water or milk on stove and add buckwheat mix
4. stir until a porridge consistency
5. add extra water
A decent cut of pork belly (mine was about 600g for our little fam)
1 Tbsp Tamari or Coconut Aminos
2 Tbsp Water
1 tsp Chinese five spice
2 crushed cloves of garlic (optional)
1 tsp Sea Salt
1 Tbsp Coconut Oil
1.Score skin in a diagonal pattern
2. Marinate meat only part of the belly (keep the skin as dry as you can) in a baking dish of the water, tamari/aminos and spice (garlic if using)for at least 2 hours.
3. Rub Salt and coconut oil into skin
1. Line another baking dish with foil. This is going to get sticky and messy in the oven so you’ll be thankful you followed this step.
2. Slowly cook you pork belly in the oven at 120c degrees for 4-6 hours, watching it until it begins to tenderise.
3. Once tender take it out of the oven and spoon some of the mixture onto the skin.
4. Place it back into the oven and crank it full for 5-10 minutes (mine took 15 minutes of close watching but my oven is 100 years old).
WATCH IT CLOSELY PLEASE OR YOU’LL LOSE YOUR CRACKLE
5. Tap the top, it should start to sound ‘hard’. Take it out at this stage and let rest for 10 minutes.
Slow Cooker (Yep I know, it gets easier)
1. In the bottom of the slow cooker, pour the brine up until the point which you can place the pork belly in without the mixture touching the fat
2. Slow cook for 4-6 hours, or longer if on low. No worries on burning here. In fact it’s only going to get moist as all hell and be amazing.
3. Follow Directions from Oven Method steps 3-6 in a baking dish for the broil/crackling steps.
Slice and serve with some **asian greens, kelp noodles, zoodles and tahini ginger dressing
**Steam a mix of broccolini, bok choy, choy sum or any other asian green on a boiling pot for five minutes.
Meanwhile soak kelp noodles in a boil of hot water
In a jar mix 1/3 cup of olive oil, 1 tbsp tahini, 1 tsp fresh ginger, 1 chilli diced, squeeze of 1/2 lemon (or tsp Apple Cider Vinegar)
Shake in jar until tahini breaks down
Drain noodles, combine with veggies, pour over dressing
Recipes and resources for Grain Free, Dairy Free and Low FODAMP, Lacto-Fermentation and more-Eating REAL natural, organic foods-Health and fitness as a busy mum & wife. A journey through healing.