Recipes

Joey loves sharing recipes with her clients. These are a few of her favourites to inspire you. We also love these blogs for recipes – Quirky Cooking, The Healthy Chef, Wholefood SimplyLisa Corduff and the Mudita Institute.

Berry Coconut Macadamia Slice

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This is a delicious raw treat, perfect for a summer dessert or as a snack! You will need a food processor or high powered blender.

Ingredients: 

Bottom (white) layer:

  • 1 1/2 cups shredded coconut
  • 3/4 cup raw macadamia nuts (cashews would work well too)
  • 1 tb maple syrup (or honey)
  • 1tb extra virgin coconut oil
  • juice of 1/2 lime
  • pinch salt

Top (berry) layer:

  • 1/2 cup shredded coconut
  • 3/4 cup macadamias
  • 3/4 cup frozen berries
  • juice of 1/2 lime
  • zest of 1/2 lime
  • 1 tb maple syrup
  • 3 medjool dates
  • 1 tb extra virgin coconut oil
  • pinch salt

Method:

Combine bottom layer ingredients in food processor and whiz until mix is finely ground, then press into baking tray lined with baking paper.

Next, combine layer 2 ingredients and whiz in food processor until finely ground and press on top, you can top with a sprinkle of shredded or desiccated coconut or fresh berries.

Place in fridge to set for at least 1 hr and slice into small squares to serve.

 

Australia’s Healthy Weight Week Recipes

Here’s Heidi’s collection of recipes prepared for our Healthy Food for Families Event!

Food table

Beet Patties

Recipe by Green Kitchen Stories, with only a few minor adjustments below.
Makes 6-8 depending on the size you form

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Ingredients
3 cups grated Beetroot
1.5 cups Rolled Oats
1 Onion
2 cloves Garlic (use 1 clove if you don’t enjoy a garlic taste, it’s quite prominent)
3 Eggs (or 2 very large eggs, we found the mixture needed an extra one)
150g quality Feta (I love Dodoni. Lightly cooked Haloumi pieces would be a delicious alternative to feta)
2 tablespoons Olive Oil, plus more for cooking
1 handful fresh flat-leaf Parsley (or Basil, as the original recipe calls for), chopped
2 generous pinches Smoked Paprika
2 generous pinches Sweet Paprika
Salt and Pepper

Method

1. Peel the beets, onion and garlic and then grate them (by hand or using a food processor). Place the grated goods in a big mixing bowl and stir through the oats (and quinoa if using). Whisk the eggs and add them to the mix along with the olive oil, parsley, smoked and sweet paprika, freshly cracked pepper and a generous sprinkle of salt. Mix everything well.
2. Crumble in the feta and stir again, then leave for 30 minutes to help the oats soak up the liquid and ensure the patties will stay together in the pan.
3. Form the patties with your hands, adding more oats if the mixture is too wet and set aside.
4. Heat a generous glug of oil in a large, non-stick pan over medium heat. When the pan is hot, add the patties and cook for a few minutes until golden. Using two pans might be a good idea to avoid over-crowding. Flip the patties (I find using two spatulas does the trick most glamourously) and cook for a further few minutes until golden.
5. Serve as you wish, as burgers, in a salad or with a fried egg on top. These patties go excellently with lots of greens – spinach, sprouts, avocado… Enjoy.

Quesadillas

Makes 1 large (simply make as many as you want)

Quesedilla pizza

2 large Wholegrain tortillas
1 big handful Tasty or Cheddar Cheese, grated
½ cup drained & rinsed Red Kidney Beans
1-2 tablespoons Pesto or Salsa
1 handful Spinach Leaves
Olive Oil for the pan

Method
Grease a big fry pan with a little olive oil and heat over low-medium heat. When hot, add one tortilla then the grated cheese, beans and spinach. Spread the pesto or salsa on the other tortilla and place on top so the spread meets the other fillings. Cook until the bottom is golden and the cheese is melting, then confidently flip with a spatula. Cook on the other side and until golden. Slide the quesadilla out and cut into wedges.

Berry Basil Drink

In a blender, puree a packet of defrosted frozen berries with a handful of fresh basil leaves, the juice of ½ a juicy lemon, 1 tablespoon maple syrup or agave nectar to taste and a dash of water. Serve as a healthy “cordial” or mixer with soda water.

Sushi Sandwiches

Sushi sandwich

 

White Bean Dip

  white bean dip

Basil Pesto (you can use almonds or pinenuts)

5 Ingredient Muesli Bars

Banana Choc-Chip Date Cookies

Banana choc chip date cookies

Chicken cacciatore

Adapted from   http://www.taste.com.au/recipes/6404/chicken+cacciatore

 Ingredients

  • 3 tbs macadamia oil
  • 6 chicken drumsticks, skin on
  • 6 chicken thighs, skin on
  • 1 large onion, chopped
  • 2 celery sticks, chopped
  • 2 carrots, peeled, chopped
  • ½ bulb and stalks fennel, chopped
  • 4 garlic cloves, crushed
  • 150g button mushrooms, sliced
  • 100ml dry white wine
  • 800g diced tomatoes
  • 2 tbs red wine jus
  • 1 tbs fresh rosemary
  • 1 bay leaf
  • 150ml chicken stock
  • 1 cup pitted Kalamata olives
  • Chopped flat-leaf parsley, to garnish

 

Method

  1. Heat the oil in a large casserole dish over medium-high heat. Add the chicken pieces and cook until browned all over. Transfer to a plate and set aside. Add the onion, celery, carrot and fennel to the pan and cook over low heat for 5 minutes until the onion softens. Add the garlic and mushrooms and cook for a further minute.
  2. Return chicken pieces to the pan, add the wine and allow to simmer 1-2 minutes.
  3. Add the tomatoes, red wine jus, herbs and stock. Bring to the boil, then reduce heat to low and cook, covered, for 20 minutes, stirring occasionally. Add the olives and cook for a further 10 minutes.
  4. Transfer chicken to a platter, then reduce the sauce over high heat for 2-3 minutes. Serve over wholegrain of choice, garnished with the parsley and a squeeze of lemon juice.

Vegetarian version: substitute chicken for chickpeas, kidney beans or lentils. Use canned or dried (soaked overnight and cooked till just soft) and add when you add the tomatoes.

Chickpea Cacciatore

Mimi’s Winter Soup

Use basic soup recipe then add ingredient of choice e.g. pumpkin, beetroot, chervil, carrot, lentils, cauliflower etc.. to change it every day!

Ingredients (serves 6)

2 medium desiree potatoes

1 white onion or 2 spring onions

1 stalk celery with leaves

½ leek

+ any other veg of the day e.g. pumpkin / beetroot

2 leaves silverbeet (green leafy part only)

2 cloves garlic if desired

½-1 tb salt (herbamare, sea salt or pink lake salt)

Pinch black pepper (cayenne pepper optional)

Pinch turmeric powder

Method

Chop all vegetables except silverbeet into small pieces so they cook quickly (1x1x2 cm diced)

Place in large saucepan and add seasoning

Soup1

Cover with boiling water (from kettle, about 2cm above level of veg)

Bring to boil and cook for 10-15 minutes, until veg are soft.

Add silverbeet (torn into smaller pieces) and any fresh herbs e.g. chervil / parsley and cook for about 30 seconds, until just wilted.

Mix using hand mixer.

Serve with a tb of wheat germ and crusty bread.

Soupserved

Spiced Quinoa Stuffed Squash

Ingredients (serves 4) 

1 squash (you can also stuff pumpkin, zucchini, eggplant and capsicum)

1½ cups quinoa (or buckwheat, millet, barley, rice, lentils)

½ cup sultanas (or dried cranberries, currants, raisins, chopped up dried apricots or figs)

½ cup toasted almonds (or pine nuts, cashews, pepitas or sunflower seeds)

4 cups seasonal leafy green vegetables, capsicum , mushrooms, tomato etc…

2 tsp Herbs and spices – ras el hanout or a mix of cardamom, cumin, coriander and cinnamon and fresh parsley, basil, mint, dill etc…

 


Method


Cut squash in half, spoon out seeds and bake in oven at 180 degrees for 20- 40 minutes or until soft (depends on size of squash – test with a fork)Cook quinoa in water or stock. Use 2 parts water to 1 part quinoa. Simmer, covered, for 15 minutes or until liquid is absorbed and the germ turns opaque and splits from the seed. Fluff with a fork.


Sautee vegetables in macadamia oil until just softened and add spices at the end.Combine cooked quinoa and vegetables, sultanas and nuts/ seeds and mix well. Add a dash of olive oil and lemon juice if it needs more moisture.Fill cooked squash with quinoa mix and drizzle w
ith olive oil, a squeeze of lemon juice and garnish with fresh herbs. 

Chia Pudding with Seasonal Fruit

Servings: 1-2

5 tablespoons chia seeds

1 cup almond milk  (or coconut water, fresh juice, milk or other milk alternative)

1 tablespoon agave nectar or coconut sugar

1 teaspoon vanilla extract

½ teaspoon vanilla bean paste (optional)

¼ teaspoon cinnamon

1-2 apricots, pitted and cut into small slices (or any seasonal fruit)

1.   In a medium bowl, whisk together the chia seeds, almond milk, agave nectar/sugar, vanilla and cinnamon. You can also blend or mash some fruit and mix in to the pudding. Allow to sit for about 15-20 minutes or let sit longer for a thicker pudding.

2.   Top with apricot slices or other seasonal fruit. Enjoy!

Adapted from: http://veggieamore.blogspot.com.au/2011/07/cinnamon-vanilla-chia-pudding-with.html

Figs with Goat’s Cheese and honey

So simple and delicious! I didn’t eat figs for years because I thought they looked funny – so glad i finally tried them – they’re like god’s nectar!

Ingredients:

1 fig per person

1 small cube of soft goats chese e.g. chevre

½ tsp honey

Optional: walnuts

Method:

Cut an x into top of fig and fill with goats cheese.

Drizzle with honey and crumbled walnuts

 

Zucchini Slice

By Kaitlyn Anderson

500g zucchini, grated
8 eggs, lightly beaten
1/2 cup cheese, grated
3-4 rashers rindless bacon, chopped (optional)
1 large onion, chopped
1/2 cup olive oil
1 cup wholemeal flour
Ground black pepper, to season

Combine all ingredients in a large bowl. Pour into a greased slice tin and bake for 25-35 min at 180 degrees or until golden brown (test with a skewer – ready when it comes out clean).

Launch Party Recipes

Here are the links to the recipes I used from outside sources. The dishes made on the night were slightly different according to what was available locally and in season and what we felt like doing on the day (taste testing as we went)! I encourage you to experiment with recipes in this way and make them your own! It’s much more fun cooking when you try something new each time – you learn for yourself what your favourite combinations of flavours are so you never make the same dish twice! My food always seems to taste better when I adapt the recipe a little bit or just make something up from throwing together leftovers!

Choc avocado mousse: http://www.hungryforchange.tv/article/avocado-chocolate-mousse-recipe

Berry choc chia mousse: http://theholisticingredient.com/2012/12/21/very-berry-chocolate-chia-breakfast-mousse/

Choc chip zucchini bread: http://nutty4nutrition.wordpress.com/2013/01/15/chocolate-chip-zucchini-bread/

Coconut poached chicken lettuce cups: http://www.taste.com.au/recipes/18872/coconut+poached+chicken+on+lettuce+cups

CADA: blend coconut, almond, date and apple. http://www.recipecommunity.com.au/recipes/cada/25687

Green smoothie: I used cavolo nero (kale), coconut water, pear and mango. It is best to use something frozen e.g. frozen banana or avocado give a lovely creamy texture! For more green smoothie recipes check out: http://simplegreensmoothies.com/

 

Infused Water, Soda & Mineral Water

There is no need to drink cordial, soft, drink or juices (unless they’re freshly made from time to time) that are high in sugar and make it all too easy to consume excess kilojoules. All we need to drink is water! Did you know our bodies are made of 60-70% water! We need to keep well hydrated to efficiently eliminate waste products of metabolism, aid concentration, keep our nerves, blood, muscles, discs and joints healthy and to help regulate our appetite. Having a glass of water instead of a snack when you’re not physically hungry can help curb cravings and drinking a glass or 2 of water before a meal can help reduce the amount you eat (provided it doesn’t cause indigestion as it can for some)!

A lot of my client’s don’t like the taste (or lack of) of water so these are my suggestions to make staying hydrated more fun and tasty!

If you don’t like the chlorinated taste of tap water – get a filter! You can get a bench top filter for less than $30 from K-mart or the counter-top one I have from Pure Water Systems cost me less than $180 and is super easy to install and use!

There are endless combinations that you can make up from herbs, vegetables and fruits in season; these are the ones I used at my launch party:

Citrus: Orange, Lemon and Lime

Raspberry and Lime

Blackberry and Sage

Watermelon and Rosemary

Cucumber and Lemon

Pineapple and Mint

 Fruit Juice ice cubes: Apple, Pineapple

 Iced Tea: Green Tea with Mint and Lime, Rosehip Tea with Lavender ice cubes and Raspberry, Peppermint Tea with Lemon and Honey

YUM!

Choc Banana Pops

By Eloise Heaney

These banana pops are a delicious, fun and simple, guilt-free summer dessert!

Serves: makes 6 banana pops

 Ingredients:

  • 2 bananas
  • 1 ¼ cup of dark chocolate chips
  • ½ cup coconut oil
  • 1 tsp ground cinnamon
  • ¼ cup unsweetened desiccated coconut/chopped hazelnuts/etc.
  • 6 popsicle sticks

Method:

  • Line a baking tray with baking paper.
  • Peel and cut bananas into thirds, insert a popsicle stick into the base of each and then dust with cinnamon.
  • Transfer the bananas into the freezer for 2 hours, until hard.
  • Melt the chocolate and coconut oil together over low heat in a saucepan. Allow to cool slightly.
  • Dip each banana stick into the chocolate, using a spoon to help entirely cover.
  • Gently roll each chocolate-coated banana stick in desiccated coconut/chopped hazelnuts/other before returning to the baking sheet.
  • Place the tray back into the freezer for up to 2 days.
  • Allow to stand at room temperature for about 5 minutes before serving.

 

Bliss Balls

Adapted by Eloise Heaney    

Serves: makes 30 small bliss balls

Ingredients:

Almonds whole raw – 1 cup
Dried dates pitted – 2 cups
Dried prunes pitted – 2 cups
Walnuts whole/halves raw – 1 cup
Sunflower seeds – ½ cup
Pepitas (pumpkin seeds) – ½ cup
Sesame seeds – ¼ cup
Shredded Coconut – ¼ cup + some for decorating
Raw Cocoa powder – ¼ cup

Method:

1. In a food processor, combine the ingredients in the order listed above. Once the almonds
are moderately grounded, add the dates, then prunes and follow with the rest of the
ingredients. Finish by adding raw cocoa powder.
2. Once the ingredients are blended, use your hands to form small balls.
3. Roll each ball in shredded coconut (or other coating of preference, like sesame seeds).

Also check out Meghann Birks’ delicious creations – choc orange amaze-balls at http://bampowpaleo.com/

 

Gluten Free Sweet Potato Brownie

Adapted by Eloise Heaney                                        Serves: 16

Ingredients:

1/3 cup coconut oil
1 cup dark chocolate chips
1 cup sweet potato, mashed
1 cup rapadura sugar
2 eggs
2 tsp vanilla extract
¾ cup gluten-free flour or almond meal
¼ tsp gluten-free baking powder
Icing sugar, to serve

Method:

1. Preheat the oven to 180oC. Grease and line a spring-form cake tin with baking paper.
2. Melt the coconut oil and ¾ of the chocolate together in a microwave proof bowl. Stir with a metal spoon until completely melted.
3. In another bowl, combine the sweet potato and sugar, mixing until smooth. Add the coconut oil and chocolate mix, eggs and vanilla
4. Sift in the flour, baking powder and the remaining chocolate chips. Mix together and pour into the prepared tin.
5. Bake for 30 minutes, or until firm to touch but still moist.
6. Cool in tin before cutting into squares and dusting with icing sugar.

Seed & nut bar

These bars always get people talking and they’re so easy and versatile – you can make all sorts of different adaptations and flavours and you can have them for breakfast, as a snack or as a dessert!

Ingredients:

2 cups almonds (or cashews, macadamias)

1/3 cup chia seeds (or flaxseeds, sunflower seeds)

2/3 cup medjool dates, pitted (or pitted, dried dates, soaked in water for 30 minutes)

1/2 cup shredded coconut

1/2 cup peanut butter (or almond butter, cashew butter, ABC spread)

1/2 cup extra virgin coconut oil (when solid)

1/4 cup raw, local honey

Flavourings/Additions: rind and juice of 1 lemon / 1 tsp vanilla essence + 1 tb cinnamon / 1/2 cup raw dark chocolate and 1/4 cup coconut oil melted (as pictured) / the options are endless!

Method:

  1. Place almonds, chia seeds, dates, coconut and nut butter in food processor (I use thermomix), pulse until everything is evenly chopped
  2. Melt coconut oil and honey together over very low heat in a small saucepan.
  3. Add this mixture to food processor, add any flavourings you like and pulse again until combined
  4. Press the mix firmly into a baking dish lined with baking paper, top with any toppings you like and chill in fridge until mixture hardens. Cut into desired portions.

Store in the fridge until you want to eat them, they can get melty/crumbly in the heat. Enjoy! Let me know if you try any yummy new flavours / toppings!

Adzuki beans and Brown Rice

Add to the ratatouille and you have a complete meal! (veg, carbohydrate and protein source) 

Rice: cook desired amount of brown rice (uncooked volume will increase x 3) using absorption method, seasoning with freshly ground black pepper, turmeric and curry power. You can also add coriander, cumin, cardamon and cinnamon for a chai style spice hit! All these spices are anti-inflammatory and help lower the glycemic response to the meal.

Adzuki beans: rinse about 1/4-1/3 cup dry per person and soak overnight. Chop 1 onion roughly and rinse a 5cm strip of kombu or wakame seaweed. Place all ingredients in a saucepan, cover with water and bring to boil. Reduce heat to a simmer, cover and cook for about 2 hrs (continue to top up with water as needed) or until desired texture is achieved.

Did you know most beans have more antioxidants than berries! And seaweed is one of the best sources of minerals – especially iodine- in the world! You can get kombu, wakame, arame and nori in most health food stores. Eat up 🙂

Mum’s Ratatouille

Ingredients:

2 tb extra virgin olive oil (or macadamia oil)

1 onion, finely chopped

1 zuchinni, diced

1 red capsicum, diced

2 tomatoes, diced

400g can tinned tomatoes or jar of tomato sauce

2 bay leaves

1 sprig fresh thyme

salt and pepper to taste

Method:

1. Sautee onion, zuchinni and capsicum until slightly soft

2. Add tomato and cook until it has simmered down

3. Add remaining ingredients and simmer until desired texture of vegetables is achieved.

4. Serve with fresh basil, oregano or parsley. Great with cous cous, quinoa, barley, pasta or brown rice and legumes -Yum!

Did you know that cooking tomatoes actually makes the lycopene in them better absorbed by your body! This is the antioxidant that gives tomatoes their red colour and gives them heart protective properties – one of the reasons the Mediterranean diet is so good for your heart! Enjoy 🙂

 

Watermelon Feta and Basil Salad

Chop 1/4 watemelon into bite size pieces. Crumble a block of feta over the top. Finely chop a handful of basil leaves and combine. Drizzle with olive oil, a squeeze of lemon juize and some freshly ground black pepper.

So refreshing on a hot day!The oil, lemon juice and feta help lower the glycemic index of the watermelon and the combination of flavours is divine! Also lovely with mint or keffir lime leaf.