Tag Archives: rawfood

Fermented Mustard

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

Fermented Mustard



  • 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


  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.


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A few dishes that call for spiralized vegetables




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Kids in the kitchen- RAW cake

It’s amazing how much kids really do take in what ‘mum does’ in the kitchen. For my birthday my daughter wanted to make me a cake. We set out searching the cupboards and fridge for her ingredients and then she put me to work. Check out instagram for the finished cake before we demolished it with folks.

This is what we created. We still don’t have a name for it, any thoughts throw them my way!

All dairy, grain, sugar (you can add) free.
The coconut was a lot for me to tolerate but as that occasional indulgence I survived, after all it was my birthday.

Raw Cake

20 MINUTES                2.5-4 HOURS (overnight)

Step by step per layer Ingredients and Instructions

1. Bottom Layer (nuts about seeds and coconut)

½ cup activated mixed nuts and seeds
1/4 cup desiccated coconut
1 Tbsp Tahini
1/3 Cup Coconut Oil

Pulse in blender to combine
*optional- you can add a sweetener of choice to sweeten it up is necessary. Taste test it and add 1-2 tsp of maple syrup

Press through to edges into tin until evenly spread


2. Second Layer (berrielicious)

½ cup frozen raspberries and blueberries
Top of a coconut cream can (probably 100ml)

Pulse in food processor
Pour onto bottom layer and freeze


3. Third Layer (my favourite- avo-lotta mousse)

1 and a half avocados

3 Tbsp Raw cacao
*again add some maple if you like or half a banana

Pulse until combined

Pour onto berry layer
Check the second layer has set before pouring this one (we were a little adventurous and it sort of merged)


4. Forth Layer (cocobana cream frosting)

Meat of 1 young coconut
2 tbsp of coconut water
1 tbsp coconut cream
1 brown banana or frozen banana

Process on high for a few minutes to break down coconut (especially if your coconut meat is a little tough)

Pour on top of mousse layer



My poppet added surprises along the way too. There was coconut flakes scattered between layer two and three, goji berries between three and four and topped with fresh strawberries on serving.
It was a lengthy process, but on a rainy day it was fun and we had all our layers ready to go. Freezing time will depend on how thick your layers are but generally half an hour for each was good.

Take out of freezer before serving and leave to thaw for 10-20 minutes. Yes it wasn’t perfect, it crumbles, there was mess but it was delicious and so not that unhealthy really!!??
Portion into perfect sizes and freeze up to 3 months.



Mexican Fiesta

Continuing on with the Mexican theme of last week (and every Tuesday) I am always looking at how I can re-create a meal into several dishes to keep the family happy, nourished and excited about food. There is always leftovers with the meals I cook. I create a meal for a larger family so I know that my recipes are accurate and that they can feed more than my little threesome. Mind you my husband eats for a whole football team so I don’t know how I still end up with leftovers some nights.

Here are two re-creations from Taco Tuesday. Can be used for breakfast, lunch or dinner the following days.

Make your food stretch, save money, time and the frustration of having to cook something new every night.

Burrito Bowl

Serves 1

Whatever salads or vegetables you have in the fridge
Leftover burritos, taco mince, vegetable medley
A bowl

Not that difficult but I’ll guide you through mine
burrito-bowlOn the base I put lettuce (I also use spinach)
I then segment the rest.
1. Meat or vegetables from previous nights meal
2. Zoodles
3. 1/4 Avocado
4. Fermented Ninja Ginger Carrots
5. Spaghetti Squash
6. Broccoli stems and florets
7. Turmeric Cauliflower
8. Sweet Potato
9. Sauerkraut
10. In the middle- coconut Kefir and Fermented Jalapeno’s

Each quantity varies between 1/4 cup to 1/3 cup each


Breakfast, Lunch or Dinner Burrito Wraps


Ok we LOVE these wraps. We have them as pizza, burritos, breakfast, lunch and dinner. High in protein and good saturated fats.

3 Eggs
2 Tbsp Blanched or Activated Almond Meal
1 Tbsp Ghee or Coconut Oil
Mexican Leftovers or;

Classic Filling

Coriander (optional)

Roast Vegetables
Sweet Potato
Cashew Cheese


Leftover Mince

Tomato Napoli Sauce

Roast Meat
Roast Meat




Fresh  RAW Vegetables
Grated carrot, zucchini, cucumber
Sliced Celery


Basil Pesto and Mayonnaise

Salmon, Tuna, Snapper



1.Whisk Eggs in bowl
2. Add Meal and whisk until fluffy
3. Heat Ghee or Coconut Oil in 30cm Pan (spread it all around- no dry spots)
4. Pour Egg mix in and turn to low and cook for 3 minutes
5. With an egg slide lift edges and shake pan to loosen wrap
6. Here’s a few choices.
*Add ingredients in a line to centre of wrap while still in pan. Wrap by taking bottom section to middle and folding sides over top. Press down and flip seal other side.
*Remove from heat and let sit for five minutes. Turn out onto a plate, fill with ingredients, wrap as above
*Place wrap in oven (if pan is oven proof GREAT, if not flip onto a tray. Cook for a further 10 minutes at 180c. Take out, cool and use when needed.

I make mine ahead some days, then pop in oven all wrapped to re-heat. I add lettuce and other cool salad ingredients once it’s re-heated.


Let’s talk versatile vegetable


Image credit to  http://www.physiology.wisc.edu/


Okra’s are cool. They look weird, they cut into cute shapes with patterns and once they get some cooking they turn into something out of this world….and let’s not forget how amazingly nutritious they are. But first what is an okra? Of course it is a vegetable (if you’re interested in the amazing power of the Okra please read)


I first met an okra years ago living in Melbourne when I decided that I wanted to spice the kitchen up with some different kind of vegetables and from studying alternative medicine I found that it would help with what was wrong with me at the time. I wasn’t a fan of the Okra, I’ll be honest.
Then at the end of last year I met them again and was determined to find dishes that the family would love and either love the okra part or not even know they were in there.

For such a small little vegetable they are quite versatile. You can slice, cook whole, fry, bake, add to soups, stews, stir-fry’s and curries. You see; Okra’s are very popular in Indian cuisine and Southern American cooking. They have this unbelievable capability to gelatinise and thicken liquids (hence fabulous for soups and curries). I started adding them to my dishes unnoticed and it didn’t bother me. I crumbed in nuts and seeds and fried; they were nice. But I was still determined to create a meal that was fresh and tasty so I could say that it is a vegetable I use on all platforms of my eating lifestyle.

Mixed with a variety of cooked and raw vegetables, with different seasonings and fresh citrus, you can love Okra too.

Introducing Okra salads….. different, great, versatile.

Grilled Vegetable Okra Salad

A doz Okra pods sliced
2 Zucchini’s cut into 1 cm cubes
½ Eggplant cut into 1 cm cubes –keep other half for next nights curry 😉
2 red chillies finely diced– seeds optional
1 Tbsp coconut oil
Himalayan salt and black pepper to season

2 tsp fish sauce – check the ingredients of the brand you buy
2 tsp of Tamari or coconut aminos
1 tsp  100% maple syrup – or like sweetener
Bunch of mixed herbs (we love basil and mint)
Juice of 1 whole Lime

Toss Zucchini and Eggplant in Coconut oil and chopped chillies, season with salt and pepper.

Grill on BBQ or Bake in hot oven at 180c until soft and tender

Meanwhile make dressing…

Combine all ingredients but herbs in a jar with a lid and shake until the sauce turns opaque.

Let vegetables cool slightly

To a bowl add okra, vegetables, dressing and herbs.
Toss and eat.

Try a sprinkle of crushed nuts on the top (almonds, pecans, walnuts)



RAW Okra Salad

A doz okra pods sliced
1 Bunch of coriander
1 Cucumber cubed
2 sticks of celery sliced
1 Zucchini ribboned with peeler
1 Cold roasted beetroot cubed

Walnuts to serve



Juice of 1 Lime
A few drops of sesame oil
¼ cup of macadamia oil
1 Tbsp Apple Cider Vinegar
½ cup mint leaves
2 stevia leaves torn (or 1 tsp maple syrup – or like sweetner)
Combine salad
Mix dressing in a jar and pour over salad mix
Either eat fresh or let sit with the dressing for 5-10 and enjoy


Try different vegetables. I add Avocado and Tomato, Capsicum and Kale. Whatever is in season.

Mix a pesto through your salads, add eggs, nuts, prawns and chicken. Get creative and get the family involved. There’s nothing more encouraging than a kid that eats what they have created.




Now I’m off to ferment some Okra and I may even try to dehydrate the little fingers.


Handy Info; Did you know that okra is a rich source of beta-carotene, B-Complex vitamins, vitamin C, calcium, iron, phosphorous, potassium and sodium? It is an very hydrating food due to its rich electrolyte content and it helps preserve the body’s balance of fluids which is necessary for nerve impulse transmission. The pectin in okra is known to lower blood cholesterol levels. (Great for runners like me)

 my images to come