Tag Archives: winter

Green Eggs and Ham Frittata

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

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Green Eggs & 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
INSTRUCTIONS

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.

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

Orange and Chia Cakes/Muffins

School is just around the corner so why not spend the weekend in the kitchen baking. I am very big on nutrition and teaching kids the importance of real food vs CRAP so get the kids in their with you and teach them about what you are making, why and how it will help them. This will build a great foundation for them and also puts the demand for sugary processed foods from the school canteen on hold for a while.
These beauties are packed with Chia Seeds that are rich in Omega 3’s, fibre and protein. Chia seeds are great for filling little (and big) tummies and giving great energy to get them through a full day and keep their brains focussed in class too. Of course we’ve included Oranges as we are still eating through our tree here. You all know they are high in Vitamin C but incorporating the peel adds fibre to the recipes as well. We’ve gone nut free too as more and schools are on this initiative so it makes your job easier. WE opted for coconut flour as it compliments oranges well in this recipe. Coconut Flour is a great substitute for gluten and nut flours (even buckwheat dare I say considering my current affair) as it is lower in carbohydrates and full of beneficial fibre, vitamin C and B12; all important for our growing offspring. Eggs are fabulous and although you could go completely egg free but you might as well just give the kids chia puddings instead of a baked treat here.

Feel free to add flavours (spices, essence, superfood powders etc) anything sugar free and part of the real food pantry.

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Orange and Chia Seed Cakes

Orange and Chia Seed Cakes

nutfree, grainfree, low FODMAP
PREPARATION TIME       TOTAL TIME
15 MINUTES             45 MINUTES

INGREDIENTS

3 Tbsp Chia Seeds, soaked in hot water (ratio 3:1)
1 whole Orange (the whole thing chopped) plus, the juice of a second navel orange
½ cup of Virgin Coconut Oil (softened but not liquid)
¼ Cup Maple Syrup
3 x good sized Eggs
1.5 tsp  Baking Powder
1/2 cup of Coconut Flour

INSTRUCTIONS

Pop Chia seeds in water and set aside
Preheat oven to 170c
Prepare Muffin Tray with cups or baking paper

1. Pop the chopped orange in the food processor and whizz until it purees. Juice the other one and pop to the side.

2. Add softened coconut oil and maple syrup in a bowl and beat until combined and creamy.
3. Add eggs one at a time beating thoroughly after each one

4. Combine Orange and Chia mix (as well as second juice) then add to the bowl

5. Combine flour and baking powder in sieve and gradually folding in to mixture
6. Leave to sit for 10 minutes to let the chia and coconut flour activate
7. Pour into prepared tray

8. Bake at 170c for about 30 Minutes testing with skewer.
9. Leave to cool completely if you can resist, the cooked chia needs some time to cool down

 

Top with maple glaze or whipped coconut cream

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YUM

Breakfast

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!

Buckwheat Porridge

grainfree, dairyfree, lowfodmap, vegan
serves 2
PREPARATION TIME             TOTAL TIME
3 MINUTES                    8 MINUTES
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Cinnamon Buckwheat Porridge

INGREDIENTS

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)

INSTRUCTIONS

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

Serve with extra milk and fruit of choice.

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Buckwheat Porridge with added chia

 

Traditional meals are good

It seems gone are the 90’s and all the info on low-fat and zero fat. 2013/2014 is the year of the traditional’s. I will admit that I jumped on the low-fat diet (sugar hike, artificial, preservative laden foods…yum) Thanks to those days I was at my worst!
But we never said goodbye to meats and traditional recipes. Allergies, healthy eating, calorie counting, fat analysing has seen so may great meals put on the back-burner. My grandmother lived a well-rounded diet, was a fit young lass and died from old age. Her recipes stick with me and I know that she’d be high-fiving me on my traditional methods of cooking.
As part of our weekly menu planning, the family chooses what meats are going to take us through lunches, left over creation Thursday night and a breakfast option.

It’s been a few weeks since this sweet pink meat has graced us, and boy was it delicious. Cooked traditionally (with low fodmap adaptions) served with some seasonal vegetables and devoured in record time. The leftovers are sliced, diced and shaved for lunches, another meal, breakfast and to use for ‘frittata-pizzas’ tonight.

Corned Beef is a salt-cured beef product. The term comes from the treatment of the meat with large-grained rock salt, also called “corns” of salt. Speak to your butcher about getting a cut of Beef cured, know your curing process (salt brine)  and where your meat comes from (grass-fed). If you’re stuck for time,  a low and slow cooked corned beef is perfect. Enjoy…..

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Corned Beef Silverside

INGREDIENTS

1-2kg of cured beef (speak to your butcher about getting a corned beef silverside)

4 Cups of Filtered Water

1/4 Cup Apple Cider Vinegar

2 Tbsp Black Peppercorns

3 Dried Bay Leaves

4 whole cloves

*optional 1 onion quartered of not avoiding FODMAP’s

INSTRUCTIONS

Slow cooker (all are different but in general High=4 hours, Medium/Auto=6 hours, Low=8 hours)

Work out your time frame (I had 6 hours yesterday so I set mine to Auto)

1. Rinse meat in cold water and place in slow cooker
2. Pour water over top (you may need a little more if the water does not cover the meat)
3. add other ingredients
4. Leave it to do its thing
5. If you are home, turn half way through (don’t know why but I always have)
6. When there is half an hour to go test the meat by pushing against outside, you want to feel a medium pressure (to know this put your middle finger and thumb together and feel the base muscle where your thumb connects to your wrist- the chunky part- call it an old hospitality university tool) I do this because you need to rest the meat before you carve and it still cooks when you remove it from the pot.
7. Wrap in aluminium foil and rest for 20 minutes before slicing against the grain.

On the Stove (aka no slow cooker, running out of time)

If you’ve got two hours then we can do this
Follow everything from above apart from time.

1.Place meat in cold filtered water (no need to boil)
2. Set element to low and add all ingredients
3. Check as above
4. Rest before carving

Serve with steamed seasonal vegetables and cauliflower bone broth mash sauce and some fermented vegetables and fermented mustard.

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silver_side_finished

 

There’s still time today to pop this one one…..

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Orange and Carrot Loaf

Obviously I have an orange tree. I love to cook seasonally and I think it is important that we eat seasonally too. Oranges always remind me of winter. Half time in a game of netball, football or soccer. So juicy, packed with vitamin C for iron absorption and great juiced and in smoothies. I try to use the whole orange as much as possible as the fibre content is high in the pulp and zest. The Raw Orange Bites are a great pick-me up and will help keep you regular too.

I also love buckwheat. The smell, the taste, the texture and the health benefits. This recipe also includes coconut flour (a great gluten free alternative). I ran out of ground buckwheat flour so you could try this recipe with just buckwheat to avoid coconut.

Orange and Carrot Loaf

nutfree, grainfree, dairyfree, low fodmap
PREPARATION TIME        TOTAL TIME
20 MINUTES              1 HOUR 30 MINUTES
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orange-carrot-loaf

INGREDIENTS
2 Large Carrots grated
1/2 Cup 100% Pure Maple Syrup
Juice of 1 Orange

3/4 Cup Buckwheat Flour
1/4 Coconut Flour
1 tsp. gluten free baking powder
1/4 tsp. ground cardamom
1 tsp cinnamon
1 tbsp. Coconut oil
1 egg
Juice of 1-2 Oranges
Zest of 1/2 Orange
INSTRUCTIONS
1. Mix carrots, Maple Syrup and Orange Juice- leave to soak for minimum 3 hours (overnight is best)
2. Mix dry ingredients in a bowl
3. Add Carrot Mix, Juice, Zest and Coconut Oil
4. Pour into lined loaf tin
5. *optional Top with pumpkin seeds and buckinis
6. Bake for 35-40 minutes (check with skewer to see if it comes out clean)
7. Leave to cool in tin for 30 minutes before slicing.

Water

Water
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It’s important to drink Water in Winter as it is in Summer, we need it for hydration, help circulation and for general welling being. The unfortunate thing is we often don’t feel thirsty especially for a cold water.
Here’s some handy tips to help you drink more water this winter.

1. On wake up drink 1 cup of warm water with lemon. Then 1 litre over the space of 30 minutes (I drink pre workout, post workout, pre-shower, while making breakfast) It’s important we rehydrate from a nights sleep.

2. Drink Herbal Teas (not sugar infused, ‘natural’ flavour teas) A good herbal tea (chai, liquorice, lemon, ginger, turmeric, make some yourself) Don’t count the milk as water.

3. Add fruit to your water (lemon, kiwi, orange) add some apple cider vinegar too. Add water to smoothies instead of milks and other alternatives (mix half and half)

4. Have water on hand all the time. Drink a glass whenever you look at your bottle, tap etc

5. Don’t count coffee, soft drink and fruit juice as water.

If cold water is not your thing, have it at room temp. I always forget to drink water so these 5 tips have really helped me with my winter intake.