my conscious eating post this week was on the subject of reducing food waste. this recipe creates minimal waste all of which is compostable. i also made sure to use as much of the broccoli plant as possible by including the deliciously crunchy stalks. the mock parmesan is a version of one a good friend showed me years ago. it is a really delicious accompaniment to all sorts of dishes, from simple steamed vegetables to toast, and especially on salads such as this one. as part of the greenest streets project in our neighborhood i struck it lucky by being able to trade Geoff for one of his amazing broccoli – i don’t know if i have ever seen a happier broccoli. blanching it give it a really nice fresh crunch that let me really appreciate its goodness.
‘Mock Parmesan’:
20 brazil nuts
handful of cashews
2 cloves of garlic
1 teaspoon of salt
Broccoli Salad:
2 medium onions
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon salt
1 medium broccoli (or half of geoff’s giant one) stalk included
1 large carrot
1. prepare your mock parmesan by placing all of the ingredients in a food processor and grinding to a crumbly texture. you will have plenty left to add to other dishes. store it in an airtight jar in the fridge.
2. caramalise onions: cut onions in half and slice length ways – so that when you separate them out you are left with thin half rings. place in a pan with olive oil and fry for 4mins. sprinkle with salt, add balsamic vinegar and continue cooking until they start to brown. cover pan with lid, turn down heat and let the onions sweat for 10-15 mins. finally remove lid and cook for a few more minutes to remove some of the excess moisture and take off the heat.
3. cut broccoli in medium sized florets. remove the tough exterior of the stalk and cut the remainder it into bite-sized chunks. place broccoli in a large pot and cover with boiling water. cover the pot with a lid and leave for 5-8mins to blanch (this way the broccoli stays green and crunchy). strain the water off and leave the broccoli to cool.
4. toss the broccoli and onions together in the pan and grate or fine slice your carrot into the mix.
5. serve and sprinkle with ‘mock parmesan’.
it may be becoming clear, that coconut and lemon are some of my favourite dessert flavours. here is a really simple recipe for a decadent pudding. i had originally been experimenting with a chocolate version (delicious – and i may yet still post it) but wanted to try something new. i love the texture of this pudding it reminds me of eating creamy mousse as a child. using stevia makes this dessert totally sugar free which is a real bonus, the coconut seems to fade out stevia’s sometimes overwhelming taste. of course not everyone is a fan of stevia and in this case it could easily be substituted by an alternative sweetner. i did not think of it at the time but i can imagine that this pudding would be well accompanied by some juicy strawberries or other berry fruit – i guess there is only one way to find out!
1 tablespoon of corn starch or arrowroot powder
¼ cup of water
1 can of coconut cream
zest and juice of one large lemon
1 tablespoon of vanilla
¼ teaspoon ginger powder
¼ teaspoon cinamon
½ teaspoon of stevia (or more depending on how sweet you like your treats)
1. dissolve cornstarch/arrowroot in a quarter cup of water and set aside.
2. gently heat coconut cream along with remaining ingredients in a saucepan on the stove.
3. slowly add dissolved cornstarch/arrowroot to pot stirring constantly with a whisk or fork.
4. keep on a medium heat and whisk until the mixture thickens.
5. remove from heat and pour into molds, glass cups or bowls.
6. allow to cool before placing covered in fridge. leave for another two plus hours before serving. you should be able to pull the pudding away from the sides of your mold, cup etc by applying a bit of pressure with a spoon and lightly tapping it out – if this doesn’t work – fret not it is equally enjoyable eaten out of a bowl or cup…
i have recently joined my neighbours in a council run competition called the ‘greenest street’. the idea is to try and reduce our collective carbon footprint and make changes toward a more sustainable, eco friendly lifestyle. It has been great getting to know the people living around us and exchanging ideas and inspirations. i have volunteered to write about food (no surprise) – in particular ‘conscious eating’. conscious eating is about making ethical and positive choices about the food we eat; eating local, eating seasonal, reducing waste, organics, growing your on etc…. i will be posting regularly on the group website and providing a matching recipe. i thought for a while i would combine the two blogs and share the recipes on both – as much as a busy mama can handle. i hope you enjoy the recipes and if you want to read up about conscious eating check out the site: https://sites.google.com/site/wellingtonroadnorth/announcements
so here is my first recipe aptly called “green soup”. it is a combination of homegrown lush silverbeet and organic vegetables. i was curious as to how silverbeet would work in a soup but adding spices and topping it off with coconut cream turned it into a success among my guests.
1 small crown pumpkin
2 medium onions
1 small bulb of garlic
2 vegetable stock cubes – dissolved in 1 ½ litres of warm water
2 large kumara
a big bunch of silverbeet
2 teaspoons cinnamon
2 teaspoons cumin powder
1 teaspoon cardamom
½ teaspoon chili powder
½ teaspoon ginger
1 cup of coconut cream
salt and pepper to taste
1. place the pumpkin, onions and garlic (as they are whole and unpeeled) on a tray in the oven and bake at 180c for around 45mins.
2. remove from oven and allow to cool slightly while you prepare the other ingredients.
3. peel and cut kumara into cubes. pour your dissolved stock and water into a large pot. add kumara and spices and simmer until kumara softens (around 15-20mins).
4. scoop the flesh out of the pumpkin and remove the onions and garlic from their skins (just chop off one end and squeeze out the centers). add them to the pot along with chopped silverbeet and continue to simmer for 20mins.
5. using a stick blender whiz everything to a smooth consistency.
6. finally add coconut cream – give it a quick whiz
7. add salt and pepper to taste
8. serve…
avocado (a.ka. alligator pear) is one food i could not easily live without. it is so good for you, full of nutrients, vitamins and other beneficial properties. don’t be fooled by false rumours that it is “fattening” in fact latest research shows it lowers cholesterol, and helps your body break down fat! i eat almost one a day and feel incomplete if it is not part of my meal. ill add it to just about anything – no lies, there is so much you can do with it – way beyond smooshing it all over your toast….. with a sprinkle of salt… maybe a dash of lemon… mmmmmm…… it also makes for a delicious raw, low sugar, healthy desert – which you will soon be convinced of…
(serves two)
2 ripe avocados
2 ripe soft pears
1 tablespoon melted virgin coconut oil
½ teaspoon vanilla
sprinkle of cinnamon
sprinkle of cardamom
a dash of stevia (optional for extra sweetness)
1, 2, 3. blend all of the ingredients together with a stick blender or in a food processor. refrigerate for an hour or so. enjoy!
here is a very simple salad i have remade over the years. i use to use powdered cumin until i discovered how much better whole toasted seeds make it. if you want to turn it into a meal add some quinoa or other grain – some avocado maybe – and viola…. and like this salad – short and sweet – that is all i have to say….
(serves four)
2 tablespoons of cumin seeds
2 tablespoons of sesame seeds (optional)
2 tablespoons of sunflower seeds
2 decent sized carrots
1 large beetroot
1 large zucchini
8 sundried tomatoes
bunch of fresh coriander chopped roughly
juice of one lemon
2 tablespoons olive oil
½ chili finely chopped
¼ teaspoon salt
1. prepare your seeds by dry roasting them on a hot pan. keep moving the seeds around so they do not burn but brown and release their aroma. set aside to cool while you prepare the salad.
2. peel carrots and beetroot and grate along with the zucchini into a large bowl.
3. chop up sundried tomatoes and add to the bowl.
4. add the rest of the ingredients along with toasted seeds and give the salad a good mix before serving.
5. and that is all there is to it…..
i do like lemon zest. i do like coconut. i do like poppy seeds. i do so like these cookies….
– the end
1 egg or egg replacer
1/3 cup rice bran oil
1/3 cup maple syrup
1 tablespoon vanilla essence
zest of two lemons
½ teaspoon stevia
1 ½ cups buckwheat flour
1 cup desiccated coconut
½ cup millet flour
2 tablespoons arrowroot powder
3 tablspoons poppyseeds
2 teaspoons baking powder
¼ teaspoon salt
1. in a large bowl whisk together egg, oil, maple syrup and vanilla.
2. mix in lemon zest and stevia.
3. add dry ingredients and mix well. the mixture should be sticky and wet and be able to be scooped out with a spoon.
4. roll spoonfuls out into balls using your hands and place on a lined baking tray.
5. place cookies in a pre-heated oven and bake at 180c for around 12-15 minutes or until golden.
here is a dish that is an almost once a week event for me. i am yet to tire of the yummy combination of sweetly roasted vegetables, nutty quinoa, and creamy avocado – not to mention all the other treats that go into it… not only does it taste delicious but you know that every mouthful is full of nutritional goodness. i have tried varying the vegetables using, parsnips, celeriac and even kumara, so feel free to give them a go. the different combinations all worked well but i have to say that the one below has remained my favourite…
(serves four)
1 cup of quinoa
4 zucchinis
1 medium eggplant
12 button mushrooms
1 tablespoon cumin powder
1 teaspoon of salt
2 tablespoon rice bran oil
1 small avocado cubed
1 cup loose packed karengo fronds
¼ cup pumpkin seeds roasted
bunch of fresh coriander chopped
punnet of sunflower sprouts
1. cook quinoa in a medium saucepan with double the water. bring to the boil and simmer until the water has been absorbed.
2. cut mushrooms in half, and eggplant and zucchinis into 1-2cm chunks. place them in a baking dish with oil and sprinkle with cumin and salt. shake the dish or use a utensil to make sure all the vegetables are evenly coated.
3. bake for around 25-30mins when the vegetables are soft and roasted.
4. remove from oven and allow to cool for 5mins.
5. while you wait dry roast your pumpkin seeds on a frying pan. keep the pan at a medium to high heat mixing the seeds so as they do not burn but start to brown and pop.
6. combine quinoa, roast vegetables and all remaining ingredients in a large bowl, mix through and serve.
sticky black rice recipes seemed to keep popping up everywhere i looked – luckily I had a bag of thai sticky rice that had been sitting in my cupboard unopened for months. i wanted to create a version which used less refined sugar and came up with the idea of using pear juice – it worked well, adding it’s own flavour to the dish. if you are after extra sweet stickiness don’t be afraid to add more sugar. i however, was most satisfied with the more subtle sweetness and creaminess that surrounded the little morsels of sticky black rice in my bowl. the papaya was an excellent finishing touch, but i am sure there would be many other fruit worth giving a try.
1 cup thai black sticky rice
1 ½ cup of pear juice
2 ½ cups of water
½ teaspoon cinnamon
½ teaspoon ginger
zest of one lemon
pinch of salt
2 tablespoons of sugar (optional for extra sweetness)
2 cups coconut cream
¼ cup water
1 ½ teaspoons corn starch or arrowroot
1 teaspoon vanilla essence
1/8 teaspoon stevia
1 papaya – chopped into cubes
1. rinse and soak rice overnight or for at least six hours.
2. drain off the water and put them in a pot with pear juice and water. bring to the boil and simmer for around 45mins (until almost all the water has been absorbed). your rice should be glossy and sticky.
3. mix in spices, salt and lemon zest (and sugar if using) and set aside.
4. in a saucepan heat coconut cream and add vanilla essence and stevia. dissolve corn starch/ arrowroot in water and stir into coconut cream. keep the mixture on a medium to high heat constantly stirring until it thickens.
5. place the sticky rice in individual bowls and pour over the coconut cream mixture.
6. finally garnish with papaya or any other fruit.
this recipe was inspired and recreated from one of my favourite books and recipe sources ‘Wild Health’ here be the link:
http://www.wildhealthfood.com/home
i first tried ‘squiggly noodles’ at my sisters in new york. i was so pleased to discover that they were available in new zealand . the noodles, which are officially called ‘sea tangle, kelp noodles’ are a pretty exciting invention. they are made from sea vegetables, have a mild and adaptable flavour and a firm and enjoyable texture. you don’t even have to cook them – making them ideal for raw food recipes (will post one soon) – but in this case i was after something warm and cooked. stir frying the carrot and parsnip in thin strips gives them a delicious caramelised affect, and the pickled ginger along with other ingredients creates a japanese style flavour. having raved about them let it be said however - you could easily replace ‘squiggly noodles’ with any kind of rice noodle and still have a delicious meal.
4 tablespoons sesame seeds
300 grams of sea tangle noodles
3 tablespoons rice bran or sesame oil
1 large carrot
1 large parsnip
½ a broccoli (stalk included)
½ head of cauliflower
½ cup of peas
¼ cup tamari
2 tablespoons pickled ginger
½ cup karengo fronds
1. prepare sesame seeds by toasting them in a pan for 5 mins on a medium heat. keep moving them with a wooden spoon so as they do not burn. they are ready when they start popping out of the pan…. set aside and prepare the rest of the dish.
2. prepare your sea tangle noodles by placing them in a sieve and running them under water so as they soften. you can do this while preparing the rest of the ingredients.
3. cut parsnip and carrot into strips and broccoli and cauliflower into chunks.
4. heat oil in pan and add the above vegetables – frying them on a high heat whilst constantly stirring for around 3 mins.
5. add tamari and stir through before adding ginger and karengo fronds. ‘stir’ fry for a couple of minutes before finally adding peas.
6. at this stage add your sea tangle noodles (i like to cut mine with scissors into smaller bits to make them more manageable) along with your sesame seeds. stir it all through – cook for another 2-3mins and remove from heat.
7. serve…… eat…… enjoy…..
* you can add salad mix or seeds if you wish for extra goodness
*here is a link to the noodle source http://livingfoodslifestyle.co.nz/store/raw-organic-food/sea-based-foods-supplements/kelp-noodles-raw-340gm-packet/
so here it is my first serious comeback post – i hope it pleases you as much as it did me when i sunk my teeth into it….i was looking through the many wonderful food blogs i am a fan of, and saw a tart i was inspired by. i wanted to make a tart that had the option of being vegan – in this case all you have to do is swap the cheese for nuts. the combination of rye, buckwheat, oats and linseed works really well and as i discovered makes a delicious cracker. the tart however is quiet scrumptious and i recommend giving it a try.
Base or Rye Crackers:
1 ½ cups rye flour
½ cup buckwheat flour
4 tablespoons oats
3 tablespoons linseed/or flaxseed
¾ cup water
6 tablespoons of olive oil
pinch of salt
Filling
2 tablespoons olive oil
3 small onions or 2 large ones
2 big bunches of spinach
10 sundried tomatoes – chopped
1 tablespoon oregano
sprinkle of pepper
80g feta goats/sheep cheese (for a vegan option you could use
cashews/pine nuts)
Base:
1. in a food processor grind together lindseed and oats.
2 .combine all of the dry ingredients in a large bowl.
3. pour in oil and water and stir through roughly with a fork, before using your hands to knead mixture into a dough.
roll out and press your mixture into a tart dish and set aside. if you are making crackers roll mixture out to around 25mm in thickness cut out shapes, and bake for around 15mins.
Filling:
1. brown onions in olive oil in a large fry pan.
2. chop spinach and add to onions along with chopped sundried tomatoes, oregano, pepper and salt. cook until spinach has wilted down and is well cooked. remove from heat and allow to cool for 5 minutes.
3. stir through goat cheese and then spoon the filling into prepared tart base.
4. bake for around 20-25mins until the crust is firm and slightly crispy.
sprinkle with extra cheese and serve.
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