Category Archives: Wholefood

Spicy Sweet Potato Stew

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Whilst flicking through one of my nutrition books i stumbled across what i thought was rather interesting facts on the sweet potato. Not nearly using this sweet lil vegetable enough in my cooking, i decided to scrub up on my knowledge so heres a little something i learnt.

Recent studies have shown that these orange fleshed vegetables are one of natures supreme sources of beta-carotene (found in red fruits & veg) which converts to Vitamin A in the body promoting ones immunity by protecting toxins and cancer formations. It is also high in antioxidants which protects our cells slowing our ageing process.

So lets start eating this blessing. I’ll help inspire you with this beautiful spicy sweet potato stew. I decided to use red/orange vegetables to compliment this recipe so that it is fully loaded with beta-carotene love.

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INGREDIENTS

3-4 sweet potatoes
4 carrots
1 red capsicum
1 can chickpeas
1 brown onion
3 cloves garlic
2 jalapeños
2-4 red hot chillies – for those who like it hot use 4 or more! i do
2 tbs cummin
2 tbs tumeric
2 tbs crushed coriander
1 tbs caraway seeds
1 can coconut milk
1 fresh tomato
1 can diced tomato
1 cup brown rice
1/2 lemon
4/5 cloves
1 bunch fresh coriander

Note: use organic produce whenever possible

Throw onion, garlic, jalapeños & chillies into a blender. Pour 1 cup water into a large pot and heat, i don’t use oil in my cooking so i use water as a replacement, feel free to use extra virgin oil if needed.
Pour your blended spices into the pot and soften. Add all of your dried spices stir for 2 minutes. Chop sweet potatoes to desired size and add to the pot. Cook for 10 mins then add red capsicum and carrot cook for another 10. Keep a close eye stirring occasional avoiding burns. Next add diced fresh tomato, canned tomato & coconut milk. Place the lid on top and turn heat to low. Cook for around 30 minutes.

– – How to achieve perfectly plump brown rice

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Thanks to Jaimie Oliver i have found the perfect way to cook rice. 2 cups water, 1 cup brown rice, 4/5 cloves and half a lemon. Simmer until all the water is soaked up = deliciously perfecto’

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Check on your stew, taste, add more spices if desired. If you think the stew has too much liquid let simmer with the lid off or vice – versa – add some more water.

Serve with rice & an abundance of fresh coriander.

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Happy eating xOx

Purple Carrot, Leek & Ginger Soup

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Everyone has heard of, made or tasted a Carrot & Ginger at some point in their life (i hope) and there is no denying that it is quick, easy, nutritious & most delicious.
In the last 2 weeks i have been on a carrot mission.  Re-invented 3 times, i am now 100% positive that this is the most delicious version of a Carrot & Ginger Soup i have made to date.
In the past i have always used orange carrots, until a few days ago – on a Thursday, a regular stop by at my favourite organic supplier “Paddock” … stumbled upon a sea of beautiful delicate purple carrots. Inspired as i walked through organic heaven i quickly filled up my basket & wondered home. Instead of using onion i opt for Leeks. The Leek is a member of the onion family but is much more mild, so for all you who aren’t a fan of the strong flavoured onion, leek is a perfect substitute. Not to mention it contains a high percentage of dietary fiber, Vitamin A & Folic Acid.
This soup pairs perfectly with a dollop of sour cream or yogurt but as this will be a vegan recipe i decided to go with a walnut, garlic & cilantro pesto with a sprinkle of onion shallots.
Happy cooking peeps xOx
carrotsoup
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INGREDIENTS
1kg chopped purple carrots (wash, leave the skin on)
1 piece of fresh ginger about 3 inches long
1/2 cup of freshly squeezed naval oranges
3 cups vegetable stock
1 leek
2 tbsp olive oil
1 shallot
PESTO
1/4 cup of walnuts
3 tbsp olive oil
Juice of 1 lemon
4 garlic cloves

1/2 cup of cilantro

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purplesoup
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Heat the oil in a large saucepan over medium heat. Add the leek and ginger and cook, stirring occasionally, until soft and fragrant & golden. Add the carrots, stock, and orange juice. Make sure you increase the heat to medium-high and bring to a boil.
Reduce the heat to low, cover the pan, and let simmer until the carrots are very tender, around 30 minutes.
In the meantime – prepare your tasty vegan pesto. Add all ingredients into a food processor & chop finely. Make sure the walnuts are still chunky. Always taste your food, use your palate and add more ingredients if desired.
In a saucepan – fry off some shallots in some olive oil until crispy & golden. Set aside.
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You can use either an immersion blender to puree the soup in the saucepan, or, let the soup cool, then puree it in a blender or food processor. (see above)
If the soup is looking too thick add some water & blend some more.
To serve the soup warm, reheat it gently over medium-low heat.Garnish the soup with a spoonful of pesto and a light sprinkle of Himalayan pink salt before serving. I like to add a touch of fresh cilantro – or go crazy, This culinary herb is high in vitamin k which helps detoxify the body by purifying the blood. Studies have shown cilantro can reduce anxiety & insomnia. (This herb should be a staple in your kitchen)
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pesto

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This soup tastes delicious served chilled, so keep the leftovers. Refrigerate up to 5 days.
Happy eating is a happy soul.
xOx
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6 Seed Soda Bread

5 seed soda bread

Two things come to mind when winter starts to settle in. Soup, and ofcourse, BREAD.

I’m not one to eat a lot of bread, and if i do i always opt for one packed with grains, wholemeal flour and/or Spelt.
Spelt is a wonderfully nutritious whole-grain with a deep nutty flavour & doesn’t seem to cause sensitivities in many people who are intolerant of wheat, so if you suffer from bloating and nasty digestive discomfort – spelt is a positive solution for your tummy.
🙂
This recipe was inspired by 101 Cookbooks  Soda Bread Recipe.
I decided to make mine vegan friendly by modifying a few ingredients. I used half part almond milk and half part water to bind the ingredients. It’s packed with flaxseeds, seasmeme seeds, pumpkin seeds, sunflower seeds, fennel seeds and chai seeds.
Wholesome, quick, easy & absolutely delicious, this bread is the perfect condiment dipped into a hearty soup and oh so scrumptious with a generous smear of Vegemite.
– Happy Baking –
5 seed sode bread
Six-seed soda Bread Recipe
Ingredients

2 1/2 tablespoons EACH sunflower seeds, pumpkin seeds, sesame seeds, chai seeds, flax seeds
1 teaspoon fennel seeds
1 3/4 cup organic spelt flour
2 cups  organic unbleached all-purpose flour
2 teaspoons baking soda
1 teaspoon fine grain sea salt
1 cup organic almond milk
3/4 cup filtered water

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Preheat your oven to 400F / 205C and place a rack in the center of the oven.
Organize a tray with baking paper and lightly flour the surface.
In a small bowl combine all the seeds and set aside.
Sift the flours, baking soda, and salt into a large mixing bowl. Stir in all but 2 tablespoons of the seeds. Make a well in the flour, pour in the almond milk & fiiltered water, and stir until the dough just comes together. If your dough is looking a little dry, don’t hesitate to add an extra splash of almond milk. Lightly flour a clean surface on your bench and place the dough into the surface gently kneading it until it feels loose, work quickly (around a minute) as you need to get it in the oven whilst the baking soda is working.
Place the dough on your lightly floured baking sheet and with a serrated knife mark it with a deep cross across the top, cutting two-thirds of the way through the loaf. Brush with almond milk and sprinkle with the remaining seeds make sure you really stuff the cracks!
Bake for 35 – 40 minutes, or until the bread is golden crusted on top and bottom . Cool on a wire rack.
Makes a single loaf.

Prep time: 10 min – Cook time: 40 min

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Feel free to experiment with different seeds and flour. Be inspired!
Create & Bake.
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5 seed soda bread 2

100% Pure Almond Milk

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Consuming Almond Milk everyday can leave your pockets rather empty by the end of the week. So here is a little tip – make it yourself.

This is quite literally the easiest recipe i will be posting, ever!

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But firstly – some exciting facts on this delicious alternative to cows milk.
Almond Milk contains 
Unsaturated fats – Reducing the risk or heart disease
Protein – Aids in body growth & repair
Omega-3 fatty acids – Lowering bad cholestrol, improving mood & treating arthritis
Magnesium – Helps to breakdown the food we consume into energy
Manganese – Activates enzymes helping digestion & improving strength in teeth & bones
Selenium – Supports the immune system fighting illnesses
Vitamin E – anti-aging.
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One cup
1 g of fiber and protein,
30-40 calories,
2 . 5 g of fat.
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Homemade Almond Milk only lasts a few days in the fridge, so make sure you only make what you think you’ll consume. The process of making almond milk is quick & simple, so making it on a regular basis shouldn’t be a problem.
 
Preparing your Almond Milk
Fill a medium sized glass jar 1/2 full with raw organic almonds and fill to the top with filtered water. Leave this for 6 – 8 hours. I usually leave mine for 24 hours as i find the almonds become more plump and easier to grind making my milk smooth and creamy.
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Making your Almond milk

Drain and rinse the almonds, they should feel plump and squishy. Wash well with cold water.
Combine the almonds and 2 cups of water into a blender and blend at the highest speed for 2 minutes.
Using a strainer pour milk into a large bowl.
Use a wooden spoon to help sift the milk through.
Make sure you really squeeze the milk from the almond meal, get dirty and use your hands.
Taste your almond milk, use sweeteners if you’d like. E.G. agave syrup, honey, raw sugar or maple syrup.
For a healthier alternative, leave one organic vanilla bean in your almond milk jar, this adds a little sweetness to your milk minus the calories.
Store your almond milk in sealed jars and refrigerate.
Note – Keep the Almond Meal for fresh smoothies & cereal toppings.
Also be sure to freeze the almond meal in bags and use for future creative baking. YUM.
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I think i will be dreaming about my breakfast smoothie tonight.
(Future Post)
Goodnight flowers
xOx

Berry Boost Balls

berry boost balls

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Eat your sweet lil’ heart out with this soul food.
Just one super ball is thoroughly rich in antioxidants including Vitamins A, C, B1, B2 & B6, E, K and loaded with minerals such as zinc, magnesium, calcium and potassium.
These round balls of goodness will be a great way to kick that 3pm sweet tooth and get your body moving with all that nature provides us.
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Dairy free
Wheat free
Gluten free
100% Vegan
All natural sugar
& oh so Yum!
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Ingrediants
2 cups Raw organic Oats
1 cup Goji Berries
4 Medjool Dates
1 cup Mixed Berries – Blackberries & Raspberries
Handful each:
Cashews
Almonds
Walnuts
Sunflower Seeds
Pumpkin Seeds
2 Tbsp Black Chai Seeds
1 Tbsp Coconut Oil – Melt with boiling water
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Firstly start by pitting the dates, place these with nuts into a blender until the mixture is at a thick crunchy consistency. If a blender doesn’t exist in your kitchen, don’t threat. My mother always taught me to place your ingredients on a chopping board with cling wrap over the top and to bang away with a hammer. Works like a treat.
Next, add the sunflower seeds, pumpkin seeds, 1/2 chai seeds, oats & Goji berries. Mix.
Blend your mixed berries until runny – this will be a binder.  Pour into your mixture adding the cocount oil. Mix until sticky.
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For coating – Blend the rest of oats, a handful of walnuts & cashews. Pour into a bowl with the remaining Chai seeds. Roll your mixture into balls (size of your desire) and cover gently in coating.
Feel free to use a variety of coatings eg. Coconut or Almond flakes.
Lick fingers
&
Refrigerate your power snacks.

Raw Seaweed Wrap

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Who needs sushi that’s loaded with excess carbohydrates and sugar when you could be making and consuming these guys!

Highly nutritious and ready within 10 minutes.
100% Raw Vegan 
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Ingredients:
Seaweed
Cucumber
Mushrooms (experiment with varies types)
Carrot
Avocado
Fresh Chilli
Fresh mint
Lemon
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Slice your sheets of seaweed into desired sizes.
Grate/slice the cucumber, mushroom, avocado & carrot, place onto the seaweed 1/4 down. Finely chop some chilli, ginger and mint. Sprinkle on top with a squeeze of lemon, Wrap it up and that’s it! A simple delicious soulful nutritious snack or lunch.
Now you try it 🙂
Why you should be including seaweed in your diet:
Not only is seaweed one of the natures most mineral-rich vegetables,  but there has been research into its medicinal properties, as well. Seaweed has traditionally been used to cure a variety of maladies in Ireland and Scotland, and Japan’s low rate of breast cancer may be traced to the fact that the Japanese eat a great deal of seaweed. There have also been studies proven that seaweed has killed cancer cells in lab experiments, though research is still ongoing.
So why not add a little seaweed into your life.
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xOx