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Fresh Basil & Coconut Pesto (dairy & nut free)

This pesto is the best last minute meal solution. You can add it to a simple piece of fish, stir through some buckwheat pasta or toss through roasted vegetables. Your options are endless! Adding good quality extra virgin olive oil to fresh basil leaves and grated ginger assists in the absorption of essential vitamins and minerals. The apple cider vinegar is also great for your gut health. Enjoy!

 

Ingredients:

  • 125ml organic coconut water or filtered water
  • 100g fresh basil leaves (preferably organic)
  • 60ml extra virgin olive oil
  • 4cm piece ginger, peeled & grated
  • 1 tbs apple cider vinegar (make sure your ACV has ‘the mother’ for gut health)
  • 2 tbs fresh lemon juice
  • A few springs of mint
  • Pinch good quality sea salt
  • Option: add 1 tsp honey if you use filtered water to balance out the vinegar

 

Method:

  1. Blend all the ingredients in a blender until desired consistency. 
  2. Serving suggestions: Use as a dressing for some fresh fish or roasted chicken, stir through steamed or roasted veggies, use as a pasta or zoodle sauce and add some grated parmesan cheese, add to a simple baked sweet potato! 
  3. Store in an airtight container for up to 3 days.
  4. You can even freeze in ice cube trays and defrost a few cubes mid week to make a meal.

 

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Seasonal Nutrition Bowl

Looking for a yummy midweek lunch or dinner? We love the nutrition bowls as they are jam packed with goodness and so easy to prepare. We love to get organized on a Sunday afternoon and cook up a batch of sweet potato and quinoa to use as our bowl bases during the week. They are great to take into work or even for the school lunch boxes.

Ingredients

  • 1 ½ cups cooked quinoa or brown basmati rice or a mix of both
  • ½ -1 avocado, diced
  • ½ cup roasted sweet potato, cubed
  • Handful of chopped mixed herbs (choose from coriander, parsley, mint, basil)
  • Handful of spring onion (optional)
  • ½ cup spinach or silver beet, either fresh or sauteed
  • ½ sheet of thinly sliced nori

 

Dressing

  •  1 tbs extra virgin olive oil
  • Juice of ½ small lime or lemon or big splash of apple cider vinegar
  • 1 tsp tamari (optional)
  • 1 clove of garlic, crushed
  • 1 tsp Manuka honey or local raw honey

 

Method: 

  1. Mix the grains, avocado, sweet potato & greens in a bowl and top with the nori strips & mixed herbs.
  2.  To make the dressing, whisk the ingredients to combine and pour over.

 

Suggestions:

  •  Add some lean protein – roast chicken, salmon, a poached egg.
  •  Add some extra greens, you can add some steamed broccoli, zucchini strips, chopped kale, snowpeas, cucumber, sprouts, green beans.
  •  Add some nuts and seeds  – chopped walnuts, almonds, sesame seeds, sunflower seeds, pepitas. 
  • We also like to vary it up and take out the asian flavours (nori sheet and tamari) and add in some fresh goats cheese and pomegranate seeds.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Watermelon & Feta Bites

Watermelon is the perfect food to keep you hydrated over Summer – did you know that they are around 92% water! It is also a great source of vitamin A, B6 & C, plus antioxidants and amino acids. It is also a great source of lycopene for heart & bone health. This recipe is the perfect blend of sweet & savoury and perfect for any Summer BBQ as a canapés or toss all together to make a salad!

Ingredients:

  • 1/2 large seedless watermelon
  • 70g organic Greek feta cheese (you can also use goats feta)
  • Bunch fresh mint or basil, rinsed (dry gently on paper towel) and leaves picked (need approx. 25 leaves)
  • Extra Virgin Olive Oil
  • Cracked pepper
  • Toothpicks

Method:

  1. Cut the watermelon into approx. 3cm cubes and place on a flat platter.
  2. Place a mint or basil leaf on top of each watermelon cube.
  3. Cut the feta into 1cm cubes and place on top of the mint leaves.
  4. Using a tsp at a time, drizzle a small amount of olive oil over the watermelon bites.
  5. Place a toothpick through each cube (best to do this as the last step as you dot want to have them drizzled in oil for your guests!).
  6. Add cracked pepper to taste.
  7. Refrigerate until you serve them.

Note:

You can toss all the ingredients to make a salad, adding some sliced red onion tossed in red wine vinegar.

Image credit: Pinterest
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Mixed Berry Frozen Yoghurt

This has been a household favourite this Summer. Refined sugar free, pumped full of anti-oxidants, anti-infammatory properties and high in protein, it is the perfect nourishing guilt-free treat.

Ingredients:

  • 2 cups of mixed berries (raspberries, strawberries & blueberries)
  • 2 cups Greek yoghurt or natural coconut yoghurt
  • 1/2 tsp vanilla extract or 1/4 cup maple syrup (optional)

Method:

  1. Place all the ingredients in a blender and blend until smooth.
  2. If you don’t like the berry seeds, press through a strainer/seive.
  3. Place in a glass Tupperware container and place in the freezer. Stir every 20 minutes until frozen or you can place in an ice-cream maker.
  4. Serve with fresh berries or with granola for the perfect guilt-free snack or treat.

 

Notes: You may need to soften slightly before scooping.

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Seasonal Spiced Roasted Carrot Dip

We love that an organic bag of seasonal carrots is so affordable and lasts the distance in the fridge (make sure they are wrapped in a plastic bag or paper towel to reduce condensation). This means that you can easily whip up a dip when unexpected guests arrive over Summer. Pumped full of antioxidants, make sure you select firm carrots and the darker the better! The darker the more beta-carotene!

Ingredients:

  • 1kg organic carrots (try a mix of heirloom)
  • 4 cloves garlic
  • 2 tbs extra virgin olive oil
  • 1 tsp cumin
  • 1/2 tsp smokey paprika
  • 1/2 tsp ground coriander
  • 1/2 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp cayenne pepper (or to personal taste)
  • sea salt & cracked pepper
  • 2 tbs hulled tahini
  • 1 plump lemon, juiced

Method:

  1. Preheat oven to 200C. Scrub the carrots (leave the skin on for added texture and vitamins). If large carrots, roughly chop. If using smaller carrots, simply use whole.
  2. Toss the carrots with the garlic and all dry seasoning and olive oil.
  3. Place on a lined baking tray and cook for approx half an hour or until tender. It is best to toss half way through cooking to mix up the flavours and stop the carrots from over cooking on one side.
  4. Once cooked, allow to cool and blend with the tahini and lemon juice. Process until smooth and adjust seasoning if need be with salt & pepper.
  5. Serve with crudités and good quality crackers (we love Mary’s organic gf crackers). Keep refrigerated for 2-3 days (if it lasts that long!)

Notes:

  • If you don’t have all the above spices, you can simply use a good quality ras el hanout blend.
  • This recipe is also yummy using sweet potatoes and roasted red pepper. Just see what you have in the pantry!
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Christmas Rocket & Strawberry Salad

This recipe is always on our Summer repertoire. The bitterness of rocket is offset by the sweetness of sun ripened strawberries. The goats feta and walnuts then add a salty flavour and added texture. It is quite simply perfect! Not to mention the health benefits of mixing leafy greens, seasonal fruit, healthy fats and fibre. This is a Merry Christmas to your body.

 

Ingredients:

  • 1 packet organic wild rocket (washed & carefully spun dry)
  • 1/2 punnet organic strawberries (rinsed)
  • 200g marinated goats feta (preferably in olive oil)
  • 3/4 cup walnuts
  • 1 tbs unsalted butter
  • 2 tbs real maple syrup
  • pinch sea salt

 

Method:

  1. In a saucepan, melt the butter & maple syrup. Once melted, mix thoroughly and add the walnuts & pinch of salt. Turn off the heat and stir well to ensure walnuts covered. Set aside to cool.
  2. Place the rocket in a salad bowl, spreading the leaves out so not too dense. We like using a shallow circular platter.
  3. Slice the washed strawberries and place on the rocket. How you cut the strawberries is personal preference – we prefer cutting them into thin wedges so they toss well through the salad.
  4. Break up the goats feta and sprinkle over the salad (best to wait until just before eating) and add the cooled walnuts and dressing.
  5. Toss gently and enjoy!

 

Honey Balsamic Dressing:

  • 2 tbs aged balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 tbs raw local honey
  • 1/4 cup good quality extra virgin olive oil
  • salt & pepper to season

 

Place all ingredients in a jar, close the lid and shake. Add salt & pepper to season.

 

Image credit: Pinterest
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Green Chicken Marinade

No BBQ is complete without this flavoursome marinade. It is packed with fresh herbs, which keeps it light with a serious dose of healthy.

Ingredients

  • 1 bunch coriander stalks
  • 1/2 bunch parsley stalks
  • 3 cloves garlic, peeled
  • 50 g fresh ginger, peeled and chopped
  • 100 ml grapeseed oil
  • 1 long red chilli, halved
  • 30 ml soy sauce or tamari

GRW note

  • We love to add fresh lime juice, lime zest, kefir lime leaves and spring onions for some extra zing.

Method

  1. Blend all ingredients in a food processor. Rub the marinade onto the chicken pieces. Put the chicken into a dish, cover and refrigerate overnight. If you can’t leave it overnight, at least marinate it for 3 hours for the flavours to get going.
  2. Remove the chicken from the refrigerator 30 minutes before cooking.
Image credit: Pinterest
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Tenderising Rosemary, Garlic and Lemon Marinade

This super simple marinade should become a household staple this BBQ season.

Ingredients

 

GRW tip

We love to use a mix of fresh herbs, including parsley, coriander, mint, dill) or replace the rosemary with oregano for a yummy lamb marinade.

Method

Mix together and massage on to your chosen meat. Leave the marinade on the meat until you are ready to cook it.

Image credit: Pinterest
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French Socca Crepes (aka chickpea flatbread)

Socca is a traditional French dish from Nice (and the neighbouring Italian coastline). There are many variations of this super simple and neutral dish, so feel free to add your own flair!  Sarah Wilson has also created a fermented version in her cookbook Simplicious. Below we have given you the traditional French version and Sarah’s version.

Socca closely represents a pancake or crepe. It is like an omelette meets a French galette. You can even use them as a pizza base! It is a big winner in our gluten & egg allergic household.

Chickpea flour can be found in most supermarkets. It can also be called besan or garbanzo bean flour. Due to the dry nature of the flour, it is best to let it sit for at least 10 minute before cooking.

Traditional Recipe:

  • 150g chickpea (besan) flour
  • ½ cup water
  • 2 tbsp olive oil, plus extra for cooking

Method:

  1. Sift flour into a bowl. Whisk in water, oil and 1 tsp salt.
  2. Stand, covered, for 30 minutes to 1 hour at room temperature.
  3. Heat a small to medium non stick frying pan over a high heat. Brush with oil. For a smokier flavour, cook the batter in a cast-iron pan in the oven under the grill.
  4. Pour 1/3 cup batter into pan, making sure it spreads evenly. Cook 1 – 2 minutes (look for small bubbles), then flip and cook other side or until crispy on edges and golden. Transfer to wire rack.
  5. Enjoy warm straight away with your chosen topping (see our suggestions below) or simply re heat for brekkie the next day. We often use them like a wrap and place them in the sandwich press.

Sarah Wilson’s Recipe:

  • 100 gr chickpea flour
  • 1 tsp apple cider or lemon juice
  • 300 ml water
  • 1/2 tsp salt
  • 2 tbsp coconut oil
  • pinch salt

Method:

  1. Take a bowl and add the chickpea flour, the apple cider vinegar and the salt together in a bowl and mix together. Cover with a clean towel and leave to stand overnight.
  2. The next day at the coconut oil (melted) and stir together.
  3. Then follow the above cooking method.

Suggested Toppings:

  • Sauteed mushrooms with fresh thyme and goats curd
  • Ham off the bone with gruyere cheese and free thyme
  • Smoked salmon with fresh lemon, dill & wilted spinach
  • Fresh scrambled eggs with parsley, bacon & tomato chutney

 

 

Image credit: Pinterest – cashew-kitchen.com
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Cleansing Spring Minestrone

The new season brings us craving a little more spring in our step. Try this cleansing soup to tick all of your nutritional needs whilst keeping you truly satisfied. It is high in fibre, protein, vitamins and is super simple to make. We love making a big big batch and enjoy it for our main meals over a few days for a really easy “at home” cleanse. Enjoy!!

 

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 small onion (very good for your gut health)
  • 2 garlic cloves, finely chopped
  • 4 cups bone broth (or vegetable stock)
  • 1 cup tomato passata or V8 juice (or you can use extra broth or water)
  • ½ tsp salt
  • 400g can organic cannellini beans, drained & rinsed (high fibre & high protein)
  • 2 cups mixed seasonal spring veggies (baby carrot, spinach, zucchini, snap peas, asparagus).

 

Method:

  1. Heat oil over a medium-low heat, sauté onion until softened. Add garlic and cook for aprox 1 minute until fragrant.
  2. Add stock/broth and passata/V8 juice, bring to the boil.
  3. Add drained beans, pinch salt and all chopped veggies. Cook on gentle simmer for up to 5 minutes until tender.

 

Serving suggestions:

  • Add 1 tbsp pesto, dash tamari, chilli flakes, shredded chicken, fresh herbs.
  • We also like to add a side salad with a gut friendly dressing of ACV, olive oil, local raw honey & lemon juice.
Image Credit: Pinterest – www.the-forties.com