Monthly Archives: June 2012

Pumpkin and Spinach Soup

So I will first to admit that isn’t the best color soup I have ever seen but it does taste pretty awesome. The spinach will help you grow up big and strong and get ‘guns’ like Popeye…. Well at the very least, 100g spinach provides 402% of daily vitamin-K requirements and 25% daily iron needs. Vitamin K plays vital role in strengthening bone mass and Iron is an important trace element required by the body for red blood cell production. Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. It is rich in B-complex group of vitamins like folates, niacin, vitamin B-6, thiamin and pantothenic acid.

1 onion, finely diced
3 cloves garlic, crushed
500g pumpkin, cut roughly into chunks
500g frozen spinach (you can use fresh if you like, I just had frozen)
500ml Veggie Stock
1 tsp coconut oil (or oil of your choice)
Pinch salt
1 tsp black pepper

Heat coconut oil in a pot, add onion and garlic and sauté for 5 minutes. Add pumpkin and stock and bring to the boil. Reduce heat and simmer for an hour. Add spinach and cook until it has all defrosted (or for 5 mins if using fresh spinach). Season with salt and pepper. Blitz with your stick mixer until smooth.

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Fig & Pistachio Porridge

Now I used quinoa for my porridge but you can definately use oats, buckwheat or whatever else you like to make porridge with. This makes 2 large serves. Quinoa is a gluten-free nutritional powerhouse. It is often called a ‘grain’ but it is actually a seed and is pronounced keen-wah. Quinoa is a complete protein source containing 9 essential amino acids and is particularly high in Lysine which is responsible for healthy tissue growth and repair.

1 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
2 cups quinoa
1 cup water
3 cups milk of your choice (dairy, soy, coconut, almond)
1 cup chopped dried figs
1/2 cup toasted pistachios
Honey, to serve

In a saucepan, add milk, water and quinoa and bring to a simmer, stirring occasionally. Simmer for about 10 minutes uncovered. Add figs and maple and continue to sir and simmer for about another 5 minutes. Cover with a lid and allow to stand without heat on for 5-10 more minutes. Remove from heat, serve into bowls, drizzle with honey and sprinkle with pistachios. YUM!

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Wombok and Braised Fennel Salad

Womboks contain significant quantities of calcium, iron, phosphorus, and vitamins A and C. Like other brassicas (cabbages) womboks also contain glucosinolates. This group of sulphur compounds are widely believed to reduce the risks for certain cancers. Fennel has a strong anti-oxidant activity and a great source of Vitamin C, fibre, folate and potassium. You can have this salad on its own or add some lean protein to bulk it up.

1 fennel bulb- thinly sliced
1/2 wombok cabbage- thinly sliced
1 golden shallot- finely diced
2 cloves garlic- crushed
1 handful mint leaves
Bunch coriander- stalks finely chopped, leave reserved
Juice 1 orange
4 radish- thinly sliced (optional)
1 tsp coconut oil (or oil of your choice)
1/2 cup Veggie Stock
1 cup dry roasted cashews (optional) to serve
Lime wedges to serve

In a pan, heat oil. Add garlic and shallot and fry until fragrant. Add stock and bring to simmer, add juice of orange and return to simmer. Add fennel and simmer for about 5 minutes. When fennel is cooked but still firm, remove with tongs leaving liquid in pan. Increase heat, add coriander stalks and reduce liquid by half. Once reduced, pour back over fennel and set aside to cool. In a big bowl combine radish, wombok, mint, coriander leaves, and fennel and toss well to combine. Sprinkle with cashews and serve with lime wedges. We had ours with some grilled scallops… DELICIOUS!!

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Creamy Dill “Pasta”

This is a fantastic low carbohydrate and nutrient rich version of Italian spaghetti. Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process. When was the last time regular spaghetti gave you this much goodness? The dill and the basil are packed with flavour and the anchovies add a tiny bit of saltiness and a real depth of flavour…. I don’t even know what “depth of flavour” means, pretty sure I heard it on MasterChef and I thought it would make me sound Iike I have a clue what I’m on about :)

1 tsp anchovies (optional), finely chopped
2 cloves garlic, crushed
1 red onion, finely diced
1/2 cup basil leaves, finely chopped
1 cup dill, finely chopped
1 cup coconut cream
1 cup baby spinach, shredded
3 zucchini- “spaghetti’d” I used my Veggie Twister

In a frypan, sauté the garlic an onion. Add the anchovie and coconut cream and mix well. Add in the basil, dill and spinach and simmer for about 10 minutes. While that is simmering, steam the zucchini spaghetti lightly, about 2 minutes should be enough, you want it to be still firm. Gently add the ‘spaghetti’ to the sauce and toss lightly. You are ready to eat! I served ours with some grilled salmon, there is something very awesome about salmon and dill together.

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Sweet Capsicum Chicken

I found some leftover Capsicum Sauce from when I made the stuffed veggies and thought it would be a great way to spice up some chicken breasts. Even if you don’t have the capsicum sauce already, it only takes a few minutes to whizz it up.

1 golden shallot, diced finely
2 cloves garlic, crushed
1 tsp coconut oil
3 tbs Capsicum Sauce
3 small chicken breasts, halved

Sauté shallot and garlic in the oil, add chicken and brown. Add the capsicum sauce and mix through so the chicken is coated. Cover and simmer for 5-10 minutes or until chicken is cooked through. Serve with some veggies or salad.

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Raw Broccoli Salad

This salad is super quick and easy, very fresh, very clean and full of goodness. Broccoli has a strong, positive impact on our body’s detoxification system, it is also a rich source of fiber, Vitamin C, beta carotene, folate, as well as a variety of other important nutrients.

1/2 fennel bulb, roughly chopped
1 carrot, roughly chopped
1 small head broccoli, roughly chopped
1 apple, roughly chopped
2 cm square fresh ginger, peeled and grated on microplane
Juice 1/2 lemon

In your food processor, pulse all the ingredients together until they are blitzed to the chunkiness you like. I tossed mine with some Creamy Cauliflower Sauce once I’d finished blitzing it. Some natural yoghurt with fresh dill would be a great dressing too.

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Creamy Cauliflower Sauce

I was hunting around for a delicious sauce to use on a salad that was really tasty but still “clean”. I found a few different recipes using cauliflower, this is what I ended up with. It is kinda creamy, without the cream and would make a great sauce on zucchini pasta or tossed through a Broccoli Salad, you could even use it as a spread or on your pizza base.

Cauliflower is from the same family as broccoli and cabbage, it contains many essential B-complex vitamins and loads of vitamin C. Cauliflower contains several anti cancer phyto-chemicals which have proven benefits against prostate, breast, cervical, colon, ovarian cancers. Let’s hear it for cauliflower!

1 golden shallot, roughly chopped
1/2 zucchini
2 cups roasted cauliflower (chop cauliflower into chunks, place on baking paper on a baking tray, sprinkle with water, roast for about 20-30 mins on 180C)
1 tsp tahini
Pinch Himilayan Rock Salt
Pinch cayenne pepper
1/4 cup flaxseeds
1/2 cup basil leaves
3-4 cloves roasted garlic- OPTIONAL
1/2 cup water (you can add a bit more if you want a thinner sauce)
Juice 1/2 lemon

Put all ingredients in food processor and blend until smooth. Easy Peasey.

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Have your cake and eat it too

For Trav’s birthday I made him the Mammoth Kitchen Chocolate Cake….. Ah, YUM! It is kind of like the consistency of a flourless chocolate cake, which makes sense being that is exactly what it is. It is moist and rich and completely delicious….. And the best part, it has no added nasties, no processed sugar and no artificial rubbish! Winning! I made a Mocha Coconut Frosting to go on top and added some raspberries too. This just goes to show, that with a little effort, you can have your cake and eat it too. Mmmmmm cake. Big shout out to Our Mammoth Kitchen for making a seriously awesome packet cake.

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Mocha Frosting

This stuff is DELICIOUS!! You could press it into a tray and let it set and eat it like fudge! I used it to ice Trav’s birthday cake that was a Mammoth Kitchen Chocolate Cake. The coconut butter gives it a great texture and a beautiful flavour. Raw cacao has more than 4 times the antioxidants found in green tea and more magnesium than any other whole food. Don’t be deterred by the high fat content of coconut, the saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it’s high in saturated fat, coconut can aid in weight loss. Half the medium-chain fatty acids in coconut are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut can help boost the immune system. The dates are a great way to add texture and a lovely caramelly (is that even a word??) sweetness without the addition of any other sweeteners.

1 cup Coconut Butter
1 tbs instant coffee dissolved in 1/4 cup warm almond milk (or milk of your choice)
1/2 cup raw cacao powder
8 fresh dates

Pop everything in your food processor and blitz until smooth. If you like it sweeter you can add a few more dates. If you need it a bit thinner to spread on a cake you can add a bit more milk, a tablespoon at a time.

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Flour free Choc Brownie

This is possibly even better than my FUDGY BLACKBEAN BROWNIES. It has no flour so is a perfect option for the gluten free and no legumes so is Paleo friendly. The pumpkin purée adds a great texture and sweetness without being heavy and keeps it really moist. If you need it “nut free” for school lunches you can substitute the nut butter with coconut oil and add an extra tbs of flaxseed meal.

1 cup pumpkin puree (steam or roast some pumpkin and blitz it, presto- purée)
1/2 cup nut butter- I used ABC but you can use what you like
2 eggs
1/2 cup raw cocoa powder
2 tbs flaxseed meal or LSA
1 tsp baking powder
Stevia to taste (optional) or 1 tbs agave or pure maple syrup
1/4 cup nuts or frozen berries (optional)

Preheat oven to 170C
Mix together the pumpkin, nut butter, eggs, flaxseed meal and stevia (or other sweetener, if using) until well-combined. Add in cocoa powder and baking powder until smooth. You may add a few tablespoons of water to help with mixing, but batter should be thick. Fold in berries or nuts, if using.
Line an 8×8 baking dish with baking paper. Pour batter into dish. Bake for 15-20 minutes or until a toothpick comes out clean. Slice and serve with some berries or coconut milk yoghurt.

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