Tag Archives: vegetables

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.

 

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Chicken Liver Vegetable Sautee

Chicken Liver Seven Vegetable Sautee

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Chicken Liver, Seasonal Vegetables, probiotics, Good fats, Nuts and Seeds to top
PREPARATION TIME              TOTAL TIME
10 MINUTES                    20 MINUTES

INGREDIENTS

A few Fresh Chicken Livers (good quality)
1 tsp sumac
Handful basil leaves
¼ tsp salt
1 red chilli
ginger/ turmeric

Vegetables (seasonal is best, choose your favourites, cook them, eat them)

silverbeet
bok choy
mushroom
spinach/kale
eggplant
zucchini
broccolini spears
Sweet Potato
Cauliflower

¼- ½ cup broth

 

To Serve 
lettuce
cucumber
fermented vegetables
coriander leaves, water cress

Dressing
1 tsp tahini paste
1/4 avocado
1 tsp Apple Cider Vinegar (acv)
2 Tbsp olive oil

 

INSTRUCTIONS

  1. Heat coconut oil in pan
  2. Add liver
  3. Add herbs, spices and salt
  4. Add veggies from top
  5. Sautee til softening
  6. Add broth
  7. Simmer for a few minutes
  8.  Tear lettuce, dice cucumber, spoon fermented vegetables, coriander, watercress
  9. Add everything from pan including any liquid left
  10. Mix dressing in a jar and shake
  11. Pour over dressing, mix, cut up and eat!!

 

Supporting Local Growers & Farmers

REPOSTING from last year…….

 

This is a huge passion of mine! Whether you are living in a big city, country town or something in between…support the local producers.  A while ago I convinced my husband to come grocery shopping with me in a supermarket. I had him do most of the shopping while I pushed as I wanted him to see what we bought. At the end of the shop we were behind a family with an overflowing trolley filled with foods that I would not want anyone in my family consuming. Hubs watched them go through (most likely thanking god that we only have one child) and their total was $126, then it was our turn. Half a trolley of vegetables and meat later and our total exceeded the family in front; $150. He was blown away and I caught him saying ‘how can a family eat crap for less?’ I told him commercial food from big supermarkets are cheap. A family assorted pack of biscuits for arguments sake is half the price of a tub of strawberries, it’s a shame really.
The following week I took my hubs to the market where I buy all my vegetables and whatever else I can. Once again I gave him the money and free reign to purchase the weeks worth of fruit and veg. Three green bags later and we’d spent $30. A stop at the butcher $30 and an order of organics from health food shop ($100 for the month) and we were in front by $50. He was so happy and relieved the exercise paid off.

vegetables EGGS

Since then he has told half a dozen mates that exact story in hope that they will stop shopping at the chains and start buying local. It is sad and disgraceful that supermarkets (even the ones that are the cheapest) continue to have people spend too much money on crap let alone fresh produce. But it is uplifting and so so satisfying to find local suppliers that are half the price, great quality and people you can trust.

Think Local before you enter the supermarket next time..

 

FARMERS’ FEED

This month is at Farmers Feed they are setting a challenge to shop and eat from your local farmers market for a whole week. Register to commit and see the savings, education and the overall feeling of eating REAL seasonal foods that are grown/raised by the seller.

Check out where your local market is.

 

Special Offer for Subscribers

 Exclusive offer for all RealFood Mum Blog subscribers.

 

spiralizer

 

These guys seriously ROCK. Raw Blend are Australia’s original Vitamix distributor (I can’t tell you how long I have begged hubby for one of these babies….one day). They are the leaders in raw food and health when it comes to the Vitamix and their other gadgets.  So What do you get when you put “Real” with “Raw”?

This……..

Head on over to Raw Blend and purchase one of their Spirooli’s or 8 in 1 slicer’s. Simply enter the coupon code: realfoodmum and receive *$5.00 off (that’s more than 10% off).

Make meals in minutes that are nutritious, grainfree, glutenfree and wheatfree. Get the kids involved in fruit and vegetable fun. It is seriously the one kitchen tool that I can say is worth every penny I don’t need to sell it anymore as my recipes and pics on the blog, facebook and instagram say it all, I use it everyday for lunch and dinner.

spiralizer
A few dishes that call for spiralized vegetables

 

 

 

*realfood mum blog is no way endorsed to sell on behalf of Raw Blend. This offer is exclusive to all blog subscribers and facebook followers.

 

Vegetable Soup in 5 minutes (no $$$ whizz bang appliances needed)

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.

Vegetable Soup

vegsoup
Vegetable Soup

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.

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Don’t compost the leftovers, soup them

 

Lotsa Laksa

A hit of chilli in the chilly weather

 

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I am all over this winter thing at the moment. I love the cold cold and I love the hot hot. Apart from running in 1c winter is my season. One reason I love winter….chilli. I love hot food and I am lucky in a way that my gut is in a good state to enjoy a good hit of heat every so often.

This week I decided to turn my traditional Thai Green Curry into a Laksa. I never really knew what a Laksa really was but I realise that I have been eating them for some time now.

With the use of fish broth and some amazing gelatinous bone broth I created a beautiful fish curry soup packed with vegetables. I slow cooked mine in my cast iron pot in the oven, but it is a great quick dish or you could use a slow cooker. The house smelt amazing!!! And to top it off it’s a great week-long dish too, I had it with salad,  with a side of greens, for breakfast and in a wrap. Food is so versatile, it’s amazing how far you can stretch one dish into so many more exciting taste bud adventures (yes I know I harp on food sustainability……give the recipe already!!!)

 

A Lotta Laksa

Preheat oven to 150c
PREPARATION TIME       TOTAL TIME
20 MINUTES             1-3 HOURS

INGREDIENTS
1 side of Snapper (not sure on weight but I’m guessing 1 kg’s of fish) You could also use chicken, salmon, any white fish, pork, duck etc
2 Carrots
1 Large Zucchini
1 Eggplant
Green beans (I didn’t measure but it’s usually a sizeable handful)
Half a broccoli
Quarter of  Head of Cauliflower
1 Small Sweet Potato cubed
*onion and garlic for non fodmapper’s
1 Tbsp Coconut Oil

Paste
1 tbsp cumin
2 lemon grass sticks (soft inside diced)
1 tbsp fresh ginger grated
1 tsp turmeric powder (I used that and some freshly grated too for a change)
1 tsp coriander
2 small red chillies
2 large green chillies

600ml Bone Broth (fish broth or chicken)
Top of the can of coconut cream (place in refrigerator for an hour then scoop of thicker top, reserve liquid for smoothies)
1 Tbsp Fish Sauce

I added 1 tbsp of concentrated chicken broth and extra water towards end to make it into the soupy laksa. It set wonderfully cold too, so when heating returns to a Laksa. mmmmm

INSTRUCTIONS

1.Mix paste ingredients together (a coffee grinder is perfect for this) if not a mortar and pestle, food processor or blender.

2. In a pan heat oil
3. Add vegetables (apart from beans and broccoli) and saute (add onion and garlic first if using)
4. Add paste and mix through vegetables
5. Add Broth, Coconut Cream and Fish Sauce and bring to simmer
6. Place whole portion of fish on top of vegetables
**7. Place lid on pan and slow cook in oven for 2 hours
8. Remove from oven and add Broccoli and Beans, replace lid and leave for 10 minutes before serving.
**To eat now
7. Chop fish into cubes and add to pan, simmer for 10 minutes or until fish flakes away
8. Add extra broth and beans and broccoli and simmer until broccoli is al dante
**Slow cooker
7. Cook on desired setting for amount of hours you have available.
8. Add Beans and Broccoli 10 minutes before serving. Set to high for this period of time.

Serve with fresh Coconut Cream Kefir, Coriander, Extra Chilli and choose between some ‘zoodles’ or kelp noodles to add some fun to the dish.

Leftovers are seriously underrated!!!

 

Leftover Laksa Salad
Leftover Laksa Salad

 

Veggie Burgers

You can jazz these anyway you like. Italian, Thai, Falafel anything really. The base is the following;

Veggie Burgers

served here with zucchini fritters

bugers-stack

INGREDIENTS

1 zucchini
1 carrot
2 large mushrooms
1/4 cup walnuts or (seeds of pepita’s and sunflower)
1 tbsp coconut flour
1 tbsp coconut oil

INSTRUCTIONS

1. Mix in food processor
2. Add flavourings, pulse
3. Leave to rest for 10 minutes
4. Form into balls
5. Refrigerate for 30 minutes
6. dust with coconut oil
7. Heat coconut oil in pan
8. Fry until set, flip and do the same on other side

Serve with complimenting veggies or salad or pop in a burger with zucchini fritters!

burger