screen-shot-2017-08-31-at-10-20-02-am

Raw Honey & Cacao Smoothie

in Recipes 0

This smoothie is a powerhouse of nutrients. We love adding pure raw honey for its unique properties, it is also important to include it in your diet leading into the spring ‘allergy’ season. Apparently, if you source honey that is local to you, it will help minimise your seasonal allergies. Enjoy anytime of day!

 

Ingredients:

  • 1 frozen banana
  • 1/2 cup spinach leaves
  • 1/4 avocado
  • 1 tablespoon raw cacao powder
  • 1 tbsp pure raw local honey (make sure it hasn’t been processed or heated)
  • 1 cup almond milk (or milk of your choice)
  • Option: add 1/4 cup organic oats

 

Method:

Place all the ingredients in a powerful blender. Enjoy!

 

Photo credit: Pinterest

 

 

screen-shot-2017-08-31-at-5-49-00-pm

Healing Slow Cooked Chicken Curry

in gf, Recipes 1

This slow cooked chicken recipe is incredibly simple as no browning of the meat required. It is pumped full of anti-inflammatory ingredients such as the turmeric and ginger. The broth is very restorative on your gut and the pinch of cayenne is perfect for the post Winter sniffles. Enjoy!

 

Ingredients:

  • 6 organic chicken thighs, diced
  • 1/2 onion, finely sliced
  • 3 cloves garlic, crushed whole with a knife
  • 2 tsp of your favourite curry powder
  • 1 tsp freshly grated turmeric (or dry)
  • 1 tbsp freshly grated ginger
  • 1/2 tsp cayenne pepper
  • 1 cup coconut milk
  • 1/2 cup chicken bone broth/stock
  • Freshly cracked black pepper & sea salt to taste
  • Lots of fresh veggies – we like broccoli, zucchini, snow peas and sweet potato
  • Freshly cut coriander to serve

 

Method:

  1. Place all the ingredients except the veggies in a slow cooker (or heavy based saucepan if you don’t have a slow cooker). No need to brown the meat!
  2. Mix all the ingredients well to ensure chicken is covered with seasonings.
  3. Cover and cook for 3 hours on high cooker setting (or 6 hours on low).

 

Notes:

  • Add your favourite veggies in the last 10 minutes of cooking. If you are using sweet potato, add during the last half hour.
  • Serve with some brown basmati rice or on a bed of fresh spinach leaves. Some slices of fresh lime are also delicious.

 

Image credit: Pinterest
screen-shot-2017-07-31-at-2-48-24-pm

Essential Winter Tonic

in Drinks, Recipes, Tea 4

This concoction consisting of fresh ginger, turmeric, lemon juice and apple cider vinegar, is the perfect immune boosting and detoxifying way to support your body. It is a powerful alkalising blend (thanks to the ACV and lemon juice), mixed with the incredible anti-inflammatory benefits of turmeric’s curcumin, and digestive stimulation of ginger. Enjoy sipping on this tonic throughout the day.

Ingredients:

  • 250 ml boiling water
  • 1 tsp fresh ginger root, grated
  • 1 tsp fresh turmeric root, grated (or powdered)
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tsp raw honey
  • Pinch ground cinnamon
  • Pinch black pepper (a fabulous food synergy with turmeric – it helps you to absorb the curcumin)
  • Pinch cayenne pepper (optional – great if you have a cold)

Method:

  1. Add all the ingredients into a teapot or large mug.
  2. Add boiling water and stir until well mixed. Allow to steep for a few minutes.
  3. Enjoy hot or allow to cool and drink at room temperature. You can also keep topping up with more water throughout the day.
Image Credit: Wholefully
screen-shot-2017-07-31-at-2-40-52-pm

Guilt-Free Black Bean Brownie

in gf, Recipes 2

This recipe is based on one of our favourites from Jessica Prescott’s Vegan Goodness recipe book. It is packed full of protein, fibre and flavour! A guilt free recipe to be enjoyed for breakfast, as a snack or for dessert. Super simple to make and so delicious. Ok, a small confession – since we are not a strict vegan family – we enjoyed it heated with a dollop of whipped cream on the side. Enjoy!!

 

Ingredients:

  • 3 ripe bananas
  • 1 tin black beans (rinsed)
  • 6 Medjool dates, pitted
  • 1 cup cacao powder
  • 1/2 buckwheat flour
  • 2 tsp baking powder
  • 50 ml coconut or olive oil
  • 50 ml nut milk (we like almond). Jessica also suggests water, orange juice or espresso. You can also use cow’s milk.
  • 1 tsp natural vanilla extract
  • 1/2 tsp sea salt
  • 1 large handful dark choc chips and/or nuts (walnuts or pecans)

 

Method:

  1. Preheat oven to 180C and line a brownie tin or baking dish with baking paper.
  2. Place everything, except for the choc chips and/or nuts, in a blender or food processor. Blend until smooth.
  3. If using nuts, roughly chop and stir through/pulse with the choc chips.
  4. Pour the mixture into the prepared tin and smooth down into the corners. As Jessica instructs, lick the spoon afterwards!
  5. You also have the option of sprinkling the batter with sea salt or pistachios before baking.
  6. Bake in oven for 30 minutes.
  7. Allow to cool before cutting into squares. You can store in the fridge for up to 4 days. Enjoy cold as an easy snack or heat up for dessert and devour with a dollop of whipped cream. Yum!

 

Note: For those who are new to a low refined sugar diet, you may like to add a tbsp of maple syrup for the first batch or add some extra choc chips. At GRW, we find it sweet enough as per the recipe.

Image credit: Oatmealwithafork
screen-shot-2017-06-20-at-12-10-16-pm

Autoimmune Apple-Spice Tea Cookies

in gf, Gut Health, Recipes 3

My son is currently undergoing a gut rehabilitation protocol under the collaborative guidance of his Gastroenterologists and Allergist. Oliver has a severe allergy to several nuts and eggs. We are hoping that over the next 18 months, we will successfully rebuild his gut to allow him to tolerate these foods in the near future. Along with a morning smoothie pimped with specific strains of probiotics, glutamine, colostrum and Vitamin D, he is also to incorporate a daily leafy green salad and avoid gluten and sugar. Anyway, I have had to re-think the lunchbox bake ups and pre footy snacks. After doing some homework, I stumbled across Mickey Prescott’s cookbook The Autoimmune Paleo Cookbook (not that we are paleo), however, her recipes are gluten free, egg free, nut free and refined sugar free. Yes, baking is a ‘mission impossible’ in our house! So, you can imagine how delighted I was to find her Apple Spice Tea Cookie’s. Enjoy!

 

Makes 8 cookies

 

Ingredients:

  • 65g fine shredded coconut (unsweetened)
  • 2 tbs coconut flour
  • 1 apple, peeled, cored and roughly chopped
  • 8 dates, pitted
  • 2 tbs coconut oil, plus extra, for greasing
  • 1/4 tsp ground cinnamon (GRW suggestion to try nutmeg in another batch for variety)
  • Pinch sea salt

 

Method:

  1. Preheat oven to 170 C
  2. Place all ingredients in a food processor and mix until a thick paste forms. Form into 8 round, flat cookies and place on a baking tray greased with a little coconut oil.
  3. Bake for 15 minutes, or until barely golden. The cookies will still be a little soft; let cool completely before serving.

 

Variation:

Feel free to use pears for this recipe. You can also use dried figs instead of dates for a less sweet cookie.

 

Storage:

Keeps in a the refrigerator for a week. Also freezes well.

Image:

screen-shot-2017-06-20-at-11-41-59-am

The Beatt’s Revitalising Smoothie

in Recipes 2

“The Beatt is here to provide the place, the people and the produce, to give our community access to healthier choices. We are passionate about providing wholesome locally sourced food that both tastes great and energises”.

If you are looking for some breakfast inspiration, why not enjoy The Beatt’s Revitalising Smoothie creation that is kindly being shared on their blackboard menu in-store today. It is an immune boosting and revitalising blend of vitamins and minerals to keep your body strong this Winter.  We have had to improvise on the quantities, so fingers crossed it tastes as good as the original… enjoy!

 

Ingredients:

  • 1/2 Pear
  • 1/4 Avocado
  • Juice 1/2 Lemon
  • 2 sprigs of Mint (approx 1/8 cup)
  • 2 sprigs Parsley (approx 1/8 cup)
  • 3/4 cup Coconut Water (you can use 50:50 with almond mylk or filtered water)

 

Options: 

You can add 2 tbs Greek yoghurt, nuts, seeds, spinach leaves, banana and oats to make it more of a meal. We also like the zest of some freshly grated ginger!

Image credit: gatherforbread
screen-shot-2017-05-30-at-12-08-18-pm

Lamb shank, fennel and Veggie soup

in Recipes 1

This incredibly flavoursome and hearty soup is delicious and nourishing. You can also serve it up on some brown rice to make it a more substantial meal.

 

Ingredients

  • 4 french trimmed lamb shanks
  • 1 brown onion, chopped
  • 4-5 cloves garlic, crushed
  • 2 medium carrots
  • 2 baby fennel bulbs, thinly sliced
  • 1 cup baby peas (we use frozen)
  • 1 tsp ground cinnamon
  • 2 teaspoons ground cumin
  • 2 tsp ground coriander
  • 1 tsp caraway seeds
  • 5 cups water
  • 3 cups beef stock
  • 1 x 400 g tin diced tomatoes
  • 1 tbsp olive oil
  • Pinch of saffron threads
  • Salt and pepper to taste

 

Method

  1. Heat oil in frying pan and brown the lamb. Add to slow cooker.
  2. Saute onion, garlic, fennel and carrot until soft. Add spices and stir until fragrant.
  3. Add lamb, veggies, spices, water, stock, tomatoes and chickpeas to slow cooker. Cook, covered for 8-10 hours on a low heat.
  4. Once cooked, remove lamb and shred meat from the bones. Add lamb and peas into the slow cooker.
  5. Season with salt and pepper.

 

To serve, add a handful of freshly chopped coriander or parsley, fresh or dried chilli flakes. Also delicious with a squeeze of lemon juice, greek yoghurt and crusty bread.

 

Image credit: Pinterest
screen-shot-2017-05-25-at-12-05-21

Gwinganna Minestrone

in Recipes 2

This soup is a Gwinganna classic. It is rich in vitamins and minerals and so easy to digest. You can add some shredded chicken, firm white fish or cannelloni beans if you would like to make it a heartier meal. The red chilli is optional, however, it is very high in vitamin C and has antibacterial properties to support your immune system.

 

Ingredients:

  • 3 tbsp extra virgin olive oil
  • 1 large onion
  • 3 garlic cloves, chopped
  • 1 red chilli, slice (sliced)
  • 2 large carrots, diced
  • 1 stick celery, chopped
  • 1 tbsp fresh oregano, chopped
  • 1 bay leaf
  • 1kg ripe tomatoes, diced, or 2 tins of diced tomatoes
  • 4 cups vegetables or chicken stock
  • 1 1/2 cups borlotti beans, cooked
  • 1/2 cup red rice
  • 2 medium zucchini, quartered and sliced
  • 1 bunch kale or English spinach, chopped

 

Method:

  1. Heat olive oil in a large stock pot over medium heat and saute onion and garlic for 5 minutes.
  2. Add chilli, carrots and celery and cook for a further 3 minutes.
  3. Add oregano, bay leaf, large pinch of salt and tomatoes.
  4. Cook for 20 minutes, then add stock.
  5. Bring to the boil then reduce heat to low and add borlotti beans. Simmer for 20-30 minutes. The longer the better.
  6. Fill a medium saucepan with water and cook red rice until tender, approx 25 minutes. Darin and set aside.
  7. Add zucchini, kale, basil and green beans to soup and cook for an additional 10-15 minutes. Season with salt and pepper.
  8. To serve, place the red rice in the bottom of individual serving bowls and ladle the soup over.

 

Serves 8

 

Image credit: Pinterest

 

 

 

screen-shot-2017-05-12-at-21-58-40

Jamie Oliver’s Easy Pancakes

in Recipes 0

Who doesn’t love Jamie Oliver!? Here is his super easy and delicious classic pancake recipe. Enjoy!
Ingredients:

  • 3 large free-range eggs
  • 125 g plain flour
  • 250 ml milk
  • unsalted butter

 

Method:

  1. Crack the eggs into a blender, then add the flour, milk and 1 pinch of sea salt, and blitz until smooth.
  2. Pour into a bowl and leave to stand for 15 minutes.
  3. Melt the butter (or a drizzle of oil if you want to be a bit healthier) in a large non-stick frying pan on a medium heat, then tilt the pan so the butter coats the surface.
  4. Pour in 1 ladle of batter and tilt again, so that the batter spreads all over the base, then cook for 1 to 2 minutes, or until it starts to come away from the sides.
  5. Once golden underneath, flip the pancake over and cook for 1 further minute, or until cooked through.
  6. Serve straightaway with your favourite topping.

 

Image credit: Pinterest
screen-shot-2017-05-12-at-21-02-14

Vegan Oat Waffles

in Recipes, vegan 0

These waffles are made from wholesome ingredients and are simply delicious for breakfast in bed! You can enjoy them as per the recipe below or add your own flair by adding grated apple, dark choc chips, sliced banana, just to name a few! 

 

Ingredients:

  • 1 1/4 cups milk of your choice
  • 1 tsp vinegar
  • 1/4 cup melted butter or olive oil
  • 1/4 cup maple syrup (or less if you would prefer to add sweetness at the end)
  • 1 tsp vanilla essence
  • 1 3/4 cups gluten free flour (or plain regular flour)
  • 1/2 cup traditional oats
  • 1 1/2 tsp baking powder
  • pinch sea salt
  • 1/4 tsp cinnamon

 

Method:

  1. In a small bowl combine milk and vinegar (to make buttermilk). Allow to sit for a few minutes.
  2. Add oil and maple syrup to the buttermilk. Mix well.
  3. In a large bowl add all dry ingredients. Mix well.
  4. Add wet ingredients to the dry. Combine thoroughly with a wooden spoon.
  5. Turn on waffle machine whilst allowing mixture to sit for 5 – 10 minutes.
  6. Lightly spray waffle machine and place approx. 1/2 cup mixture onto each waffle grill. Cook according to machine instructions. You can add additional ingredients, such as the grated apple, mixed berries or choc chips to the batter before closing the lid to cook through the mixture.

 

Notes:

  • Add grated apple to the mixture for a delicious apple waffle.
  • Add choc chips for a special treat!
  • Enjoy waffles topped with banana, fresh berries, yoghurt, maple syrup or simply lemon & sugar.
  • To ‘pimp’ your waffles, you can add chia seeds, flaxseed, walnuts, oat flour for added fibre and nutrients.