Easy Read Recipes by Leanne Foreman

Real food recipes in an easier format that makes it as easy as possible for as many as possible to read and follow a recipe.

Recipes

Recipes

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Super Easy Carob Freezer Fudge

by Leanne Foreman for The Australian Carob Company

This Super Easy Carob Freezer Fudge is a healthier and quicker version of the typical refined sugar laden fudge. It is so easy that kids can make it. There are only four main ingredients and a half cup measure of each.

The freezer fudge can be set in silicon ice cube trays or in a greased or lined glass square dish and cut into squares when set. 

I made the batch in the photo using Roasted Carob Powder. I buy it from the health food store or online. For other carob recipes go here.

If you can’t easily find Carob powder, use cacao or cocoa powder.

If you want another more truffle-like freezer fudge, check out the Chocolate Cashew Truffles recipe.

Spinach Hummus

by Leanne Foreman

Spinach Hummus takes plain hummus to the next level of taste and colour.

I’m sure this quick and simple recipe will be a hit at your next gathering as it was at our last party.

If spinach is not your favourite then try my Pumpkin Hummus recipe.

Orange Spiced Hot Chocolate

by Leanne Foreman

Is hot chocolate becoming boring? Then try this Orange Spiced Hot Chocolate for a welcomed change. The winning combination of chocolate and orange is taken to the next level with the warming spices of cinnamon and ginger.

If you want another alternative to hot chocolate then try a Matcha Latte.

Homemade Pumpkin Pie Spice

by Leanne Foreman

Tis the season of adding pumpkin pie spice to pies, lattes, smoothies, oatmeal and muffins. If you live outside of the USA or Canada, you may find it difficult to find a jar of Pumpkin Pie Spice in the spice section of the store. No problem! Here is a homemade version.

If you don’t have Allspice, you can replace it with a teaspoon more of cinnamon.

The amount in the jar in the photo is double this recipe as I use it for my Pumpkin Pie Spiced Chia Pudding, Pumpkin Pie Oat Porridge, and Pumpkin Pie Baked Oatmeal.

Salted Caramel and Banana Smoothie

by Leanne Foreman

This Salted Caramel and Banana Smoothie is not only delicious but also highly nutritious. It is an excellent start to the day for kids and adults alike. It has become my favourite quick breakfast.

Notes on the main ingredients for the Salted Caramel and Banana Smoothie

Maca Powder

The maca root originated in Peru. It looks like a potato and a radish had a baby but has a nutty, slightly caramelly/butterscotchy flavour. We use it dried and powdered.

It is touted to possibly help with increasing low libido, increasing fertility, boosting energy and endurance, reducing blood pressure, improving mood, fighting free radicals, reducing sun damage, improving learning and memory, and reducing menopausal symptoms. Sounds like some pretty amazing side benefits to enjoying maca powder in your food preparation.

Though maca may not be suitable for everyone. One article I found, offers this caution, “If you’re on blood thinners, maca may not be right for you. It has so much vitamin K — which helps your blood form clots — that it may counteract your medication. Ditto that for men with elevated blood PSA (prostate specific antigens), who should stay away from maca. The plant’s extracts might act like estrogen, so avoid it if you have hormone-sensitive conditions like breast, uterine, and ovarian cancers or endometriosis.”

For the rest of us, it’s important to not indulge in too much of a good thing whatever it is, so according to my research, I limit the amount of maca I use in my cooking/food preparation to two tablespoons a week.

Salt

I use sea salt that naturally has iodine or pink Himalayan salt that has some extra minerals.

The amount of salt you use will depend on your taste and how much salt you already consume. Too much salt can worsen high blood pressure.

According to The Victorian Government’s Better Health website, “around 75% of the salt in our diet comes from processed foods, which means we may be unaware of the amount of salt we are having.”

This is another good reason to cook for ourselves as then we can keep track of our salt intake, which should be no more than 1 teaspoon a day for most of us. Remember that too little salt also has negative side effects. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness.

Banana

The riper the banana the more sweet the smoothie will be. I sometimes make this smoothie to use up almost over-ripe bananas and often don’t need to add the dates.

If you don’t have time to freeze the banana, add a few ice cubes to ensure it is nice and cold.

 

References:

https://www.medicalnewstoday.com/articles/322511

https://www.webmd.com/diet/ss/slideshow-diet-maca-root

https://www.betterhealth.vic.gov.au/health/healthyliving/salt

 

Easy San Choy Bow

by Leanne Foreman

This adaptive and easy San Choy Bow recipe is a favourite in our household when we have mince in the fridge and want a meal that is more on the light side.

Don’t be put off by what initially appears to be a long list of ingredients. The recipe has many options so that you can hopefully pick and choose and use what you have in the fridge and pantry. Chopped bamboo shoots and chopped mushrooms are also great additions. Bean sprouts are perfect as an extra topping.

Super Quick Freezer Fudge

by Alexx Stuart of Low Tox Life

This Super Quick Freezer Fudge recipe was created by my low tox mentor Alexx Stuart of Low Tox Life. This delicious and nutritious fudge can be ready to eat in 30 minutes.

This recipe is a sneak peek of just one of the recipes from our new collaboration ebook, “Low Tox Life Easy Read Recipes“. This ebook contains 20 of Alexx’s best-of quick and easy recipes. Of course, they are set out in my easy-read recipe format. Easy recipes in an easy format – it doesn’t get much easier than that! 🙂

Alexx is the person who started the Low Tox movement over a decade ago. I started my low tox journey with her incredibly informative Go Low Tox course. I was so impressed with Alexx’s knowledge of how to lead a more “low” tox life (rather than the impossible “no” tox life), that I became a Low Tox Coach through her Low Tox Method program.

 

Ingredient Shopping for the Super Quick Freezer Fudge

Extra Virgin Coconut Oil is the best to use here as you want it to go solid when cooled in the freezer and stored in the fridge. MCT coconut oil will not solidify.

Check that the Nut or Seed Butter that you buy is made from 100% of the nut or seed of choice. Some have added refined salt, sugar and emulsifiers and these are best avoided if you want the most “real” food.

Cocoa Powder that has been alkalised is Dutch Cocoa Powder. The Dutch processed version is darker and has a less bitter taste. On the other end of the spectrum is Cacao Powder which is unroasted (raw and dried). It is the most bitter-tasting of the three but also contains the most antioxidants. Any of the three can be used in this recipe. It’s all up to your taste preference.

For the liquid sweetener, there is the choice of Maple Syrup, Rice Malt Syrup and Honey. I am partial to the taste of Raw Honey, however, Pure Maple Syrup is the best choice if you are on a Low FODMAP diet and Rice Malt Syrup is popular for those wanting to reduce their intake of fructose.

Vanilla Bean Powder is simply ground and dried vanilla beans. If it is difficult to find then simply use Pure Vanilla Extract instead. Imitation Vanilla Essence will leave a nasty aftertaste.

Chopped Nuts are the suggested add-in, however, add in your favourite nuts, seeds and/or dried fruits.

 

Preparation Hints for the Super Quick Freezer Fudge

When melting the coconut oil and nut or seed butter, I find it works best to stir the mixture as it is melting. Then I remove it from the heat and whisk in the cocoa or cacao powder, sweetener, and vanilla before stirring in my add-ins.

The amount of time it takes to freeze will depend on your freezer so you may have to be patient which is difficult when knowing how yummy this treat will be.

 

 

Paella a la Maestre

by Celebrity Chef Miguel Maestre

If you like Paella but think it’s too difficult to make at home, then think again. This fantastically delicious Paella a la Maestre recipe, courtesy of celebrity chef Miguel Maestre, is so easy that you will make it again and again.

I had always thought Paella (pronounced pah-ey-uh) needed lots of stirring as Risotto does. It seemed like too much effort so I had never tried to cook it at home. That is until a couple of years ago when I saw Miguel demonstrate his version of this classic Spanish dish at a Food Show. I asked if I could pass on his recipe to my audience and he graciously agreed. I now cook Paella at least once a month.

I have been saving this recipe for a future printed Easy Read Recipes book but figured you might as well enjoy it now.

Ingredients Shopping for Paella a la Maestre

Piquillo peppers are usually found in the bottled vegetable section of the supermarket – next to the bottled olives and artichokes. They are red in colour and elongated in shape.

Saffron is the most expensive spice in the world. Avoid the overpriced brands in the supermarket and instead buy your saffron threads online, at a market stall, or in a speciality shop for European and/or Indian foods. A small pinch of saffron adds brilliant colour, aroma, and flavour to otherwise bland grains. It is described as earthy yet sweet. This dish will still be good if you leave out the saffron but not as good as it could be. I use a pinch for everyday meals and a teaspoon for special occasions.

Spanish style Chorizo is a lightly spiced and smoked sausage that adds a necessary flavour to this dish. It is now possible to find Chorizo that does not have the nitrates that we have been warned against eating. The brand I buy in Australia is the “D’Orsogna 100% Natural Chorizo”. I find it at the larger Woolworths stores. It is touted as nitrate and gluten-free.

I find my Spanish Bomba rice at a speciality European food store. Bomba is the very best to use, however, a short-grain or Arborio rice can be used as a substitute (just don’t tell Miguel). As this dish is not stirred, there is less chance of the Arborio rice becoming creamy as in Risotto.

Of course, the chicken stock is best if homemade, but if not, use a quality real stock that does not contain unnecessary additives. In Australia, Maggie Beer’s chicken stock is one of the better choices. Beware of the “chicken style” stocks as they have far too many additives to make up for the lack of chicken in the list of ingredients.

Using a Marinara Mix is convenient, however, choosing your own seafood mix will make this dish more to your taste. For example, I love seafood but not the mussels that are usually found in a Marinara Mix. A seafood market is always the best place to find the freshest seafood. I would avoid the supermarket Marinara Mix as it could be preserved in a sulphite solution that some people, including me, are allergic to. Instead, try choosing a mix of local, wild-caught seafood.

Cooking Tips for Paella a la Maestre

“The Spanish say that the rice should be only as thick as the width of one finger and spread in an even layer,” says Chef Maestre. If the pan is too crowded the rice will cook on the bottom and not the top.

The time it takes for the rice to become tender will vary depending on your choice of cookware and stovetop, how big and juicy your tomatoes are, and whether you are using Bomba or Arborio rice.  After the 15 minute mark, keep checking every couple of minutes. I have found it can take up to 30 minutes. Add more stock if the Paella is starting to dry out before the rice is properly cooked.

If you like peas, as I do, then add up to 1 cup.

Creating the “soccarrada” at the bottom is a necessary step that will make your Paella more authentic. Maestre says the crisp, golden layer that forms on the bottom of paella is regarded as a highly prized delicacy in Spanish households.

Slow Cooker Spiced Beef Cheeks

Adapted from a recipe by Vered DeLeeuw

This Spiced Beef Cheeks recipe could not be any easier – sprinkle on the spices and slow cook for 8 hours. The beef cheeks release their own juices to make a rich sauce subtly spiced with the flavours of Morocco. The meat ends up so deliciously succulent.

If you haven’t tried Beef Cheeks, then this is the best way to do so. Ask your local butcher for them. I can’t believe I have been missing out on this moist and succulent cut of meat until this year.

These Beef Cheeks can be served over mashed, sweet potato, pumpkin, or potatoes, or this Soft Polenta recipe courtesy of Australian celebrity cook, Maggie Beer.

This Beef Cheeks recipe is adapted from a recipe by Vered Deleeuw. See the original recipe here.

Easy Chocolate and Cashew Truffles

by Leanne Foreman

This silky smooth truffle recipe is so easy to make. It also has the benefit of protein and fibre that is usually not found in a truffle. It is almost healthy!

The protein is provided by the cashews and the protein is found in the dates that also provide a natural sweetness.

After soaking the cashews overnight, you simply add everything to a blender and spoon it into the moulds. Isn’t that super easy?

Be experimental with some extra additions. I like to use coarsely chopped nuts, rosewater, or pure organic essential oils such as peppermint or sweet orange. If you use essential oils, take care not to overdo it. Add a drop at a time until you get the desired flavour.

 

Lemony Chickpea and Quinoa Salad

by Leanne Foreman

This fresh-tasting and nutritious Chickpea and Quinoa Salad can be eaten as a side or all on its own. It is a great standby to have on hand in the fridge.

Quinoa (pronounced “keen-wah”) is a type of edible seed that is often classed as a whole grain. It comes in various colours including black, red, yellow, and white. The lighter colours have the mildest taste.

 

Nutritional Information for Quinoa

Because quinoa is gluten-free it is a popular choice for coeliacs.

Chickpeas and quinoa provide the protein that is necessary for building and maintaining a healthy body. According to an article from the Harvard School of Health, quinoa is one of the few plants that provide complete protein, “meaning that it contains all nine essential amino acids that our bodies cannot make on their own.” This is very important for those following a vegan or vegetarian diet.

 

Preparation Tips for Cooking Quinoa

“After the seeds are harvested they undergo processing to remove the natural saponins, a bitter-tasting chemical compound coating the exterior that acts as a natural pesticide.” To ensure all the saponins have been removed, I always rinse quinoa, including the brands advertised as “pre-rinsed”.

Extra flavour can be added to quinoa by using stock instead of water. Also, try adding your favourite herbs and spices to the cooking liquid.

I have found that the easiest way to cook quinoa is in a rice cooker. As a side note, I found a stainless steel bowl rice cooker because I want to avoid the Teflon found on most. If you want to know why, watch the film “Dark Waters” with Mark Ruffalo, Anne Hathaway, and Tim Robbins.

With this particular quinoa salad recipe, I sometimes leave out the tomato and add dried cranberries or currants and toasted sliced almonds. If you want more vegetables instead, leave in the tomato and add cubed cucumber, pitted black olives, and/or fresh spinach leaves. Play around with it until you find your perfect combination.

 

Lilly Pilly Cordial

Adapted from a recipe by Jackie French

If you live in Australia, have you ever wondered what can be done with the bright pink fruit from the Lilly Pilly trees? The fruit can be eaten fresh from the tree, or used to make jam, chutney, cordial and sauces. Here is a refreshing Lilly Pilly cordial recipe adapted from a recipe by Jackie French.

Is the fruit edible from all Lilly Pilly trees?

According to the ABC’s  Gardening Australia, “There are around 60 species of Lilly Pilly in Australia, and the fruits from all of them are edible, although not all of them are as palatable as others.” They suggest that, “The fruits of the Creek Lilly Pilly (Syzgium australe) are particularly tasty, as are the slightly tarter fruits of the Szygium luehmannii.”

Tips for making Lilly Pilly Cordial (refer to the recipe steps)

Step 1

Plant cells have cell walls. When the fruit is frozen these cell walls burst, thus allowing more juice and flavour to escape. This will make a more intense cordial.

Step 2

Refined white sugar is going to give this cordial more a pink colour, however, I don’t have any refined sugar in my house anymore. I experimented with honey and Rapadura sugar. For me, the honey worked well as it kept a pinkish colour and gave the cordial a beautiful honeyed flavour. The Rapadura worked well taste wise but the cordial is very brown in colour (see photo).

Tartaric acid is found in a crystallised powder form and is used to intensify the flavour and help with storage life. The lesser intense citric acid powder is easier to find in the supermarket and can be used instead.  However, my research into the manufacturing process of both of these didn’t reveal anything promising as for them being a “real” food ingredient. Tartaric acid, in its natural form, is found in grape skins and citric acid is found in lemon peel. Instead of using either of the highly manufactured powdered forms of these acids, I opted to shave off the zest of one of the lemons using a vegetable peeler and added that to the mix.

Step 3

While bringing the mixture to the boil, I further released the juice and flavour by crushing most of the fruit. This could be done beforehand if the fruit is left to thaw out first.

Step 4

Sterilising the glass bottles can be done using the methods listed here. Because this cordial is stored in the fridge and has a fairly short shelf life anyway, I use the dishwasher method (without drying with paper towel) and then carefully fill the bottles with boiling water. I let them stand for a minute before emptying out the hot water while wearing an oven mit to protect my hands.

Step 5

There is no way to carefully sieve and pour the boiled cordial mixture into the bottles in one step, so this step is to mainly to sieve out the solid pieces. The finer the sieve the less cloudy the cordial will be.

Step 6

When pouring the hot liquid through the kitchen funnel and into the bottles, ensure the funnel is not held tightly down on the neck of the bottle so that the hot air can’t escape. You want the hot air to escape around the side of the funnel and not bubbling up through the hot liquid. You may need an extra set of hands to help with this step.

Step 7 

Heat is the main step in preserving so it is important to not let the mixture cool before bottling it. Most preserving also uses lots of sugar or lots of salt and because this cordial doesn’t have a lot of either, it needs to be kept in the refrigerator and used within a month. If it starts to get fizzy or have a sour taste then discard it.

Contact with air can also hasten the fermentation process that we don’t want here. This is why I prefer to store the cordial in lots of smaller bottles rather than one or two big ones. I also often give a couple of bottles away to friends, family, and neighbours. They are always appreciated.

 

Allergy-Friendly Gingerbread People

by Leanne Foreman

Are you looking for some Christmas Gingerbread for your kids with allergies. Look no further as this easy Gingerbread People recipe is egg free, nut free, dairy free and grain free.

This is just one of the recipes in the 2022 edition of my Christmas Treats recipe eBook. It is my Christmas gift to you, so grab a copy before 30th December. You can also get 50% off any of the other recipe ebooks with the code 50off.

Ingredient Notes on Allergy-Friendly Gingerbread People

The star of this recipe is Cassava flour. It is made from the whole tapioca root and is my favourite grain substitute for baking. It can now be found at most health food stores. It isn’t cheap but is less expensive than almond flour.

If you love the taste of ginger the way I do then up the ginger to 3 tablespoons. Even my pre teen and teen nephews like the extra ginger.

I choose organic cooking molasses to avoid the glyphosate used during the production of sugarcane.

 

Creamy Sweet Potato and Ginger Soup with Seed and Herb Gremolata

by Leanne Foreman

The addition of fresh ginger gives a normal Sweet Potato Soup an extra boost of flavour and nutrition. The seed and herb gremolata topping adds colour, texture, flavour, and some protein.

Another soup on this website that uses Sweet Potato is the Cream of Sweet Potato and Ginger Soup by Executive Chef Matthew McTigue of the El Tovar Hotel restaurant located on the rim of the Grand Canyon. It is a little different because Chef McTigue uses powdered ginger instead of fresh. Both are delicious!

 

Pumpkin Pie Baked Oatmeal

by Leanne Foreman

This Pumpkin Pie Baked Oatmeal recipe is a fun, delicious and nutritious way to enjoy oatmeal during Halloween or Thanksgiving. Actually, why not enjoy this oatmeal breakfast any time of the year?

If I’m not making this as part of Halloween fun, I use a 20x 20 cm/8×8 inch square pan. I like it warm or cold so I keep it in the fridge as a great standby for breakfast or lunch. Try popping some in a small container for lunch for the kids.

It’s good any time of the year!

 

Ingredients

Pumpkin Pie Spice is easily available in the USA and Canada. For those of us who live elsewhere, get a Homemade Pumpkin Pie Spice recipe here or substitute Mixed Spice or Ground Cinnamon.

Ensure your maple syrup is pure maple syrup and not mixed with sugar syrup and flavouring.

Why salt in a sweet recipe? Because a little salt actually brings out the sweetness. I use pink or sea salt.

The mashed pumpkin can be leftovers from baking, boiling or steaming pumpkin. If you use steamed or boiled pumpkin the mixture will be a little more moist than if using baked pumpkin, so take your pick as to which method suits you best.

I didn’t have any leftover mashed pumpkin on hand so I cut a whole pumpkin into cubes. Half I steamed to use in this recipe and the other half I baked to use in salads for the week. Any leftover pumpkin, whether baked, steamed or boiled, can be used to make my Pumpkin Hummus, Pumpkin Pie Oat Porridge, or the Pumpkin Pie Spiced Chia Pudding which is a really fun one for Halloween.

Another optional add-in besides the nuts or dried fruit is 1/4 cup or more of dark chocolate chips. Just ensure they are quality chocolate chips that use cocoa butter and not cheap and nasty vegetable oil.

Nutrition

This Pumpkin Pie Baked Oatmeal has the main food groups covered – oats for carbohydrates, eggs and nuts for protein, and banana and pumpkin for fruit and vegetables.

To make this recipe low FODMAP friendly, use a Japanese pumpkin for the pumpkin puree rather than a Butternut pumpkin, and maple syrup, not honey.

Decorating

To decorate with a pumpkin face,

  1. Find a pattern online (I used Canva) or you can go here or here for some inspiration all in one place.
  2. Print it and use it as a stencil by cutting out the eyes, nose and mouth.
  3. Once the Pumpkin Pie Baked Oatmeal is cool, use a paste of cacao powder and honey or maple syrup and paint it over the stencil using a pastry brush.
  4. Carefully lift the stencil away to reveal the pumpkin pie face.

For Pumpkin face inspiration, choose from the two pdf booklets below.

 

  

 

Pumpkin Pie Spiced Chia Pudding

by Leanne Foreman

This Pumpkin Pie Spiced Chia Pudding is a fun treat for a Halloween breakfast or dessert!

Preparation Hints:

Step 1 – For the faces, I painstakingly cut out shapes from chalkboard stickers. I wish I’d been able to find my glass window paints as that would have been so much easier. Don’t try to stick on or paint on the glass once the pudding is inside, as the condensation from the cold pudding will prevent any adhesion. For Pumpkin face inspiration, choose from the two pdf booklets below.

 

  

Step 2 – Use your choice of nut, seed, organic soy, or dairy milk to suit your particular diet preferences. For a richer pudding, use coconut or dairy cream.

This is a fairly standard pumpkin pie spice mixture, however, it can easily be adjusted according to taste. For example, as I find nutmeg quite strong I would use half the amount stated. The amount of cinnamon can easily be doubled if cinnamon is a favourite spice of yours. For making a larger amount of Pumpkin Pie Spice to use later, find a recipe here.

Step 3 – Black chia seeds would also work well, as long as you don’t mind the orange colour being less vibrant.

Step 4 – These serving glasses are recycled from Chocolate Pudding Cups bought at Aldi, though I’m sure you can come up with something equally as inventive.

Step 5 – The dark chocolate used for the hair could be replaced with raw cacao nibs or crumbled homemade chocolate biscuits.

Enjoy the fun and please send me a photo of your creation!

 

 

Masala Chai Mix

by Leanne Foreman

This Masala Chai Mix is an aromatic and warming blend of cinnamon, cardamom, ginger, star anise, vanilla, nutmeg, cloves, and pepper. Forget the additive-laden and expensive store-bought Chai Mix and easily make your own.

Masala Chai means Spiced Tea. Yes, it can be used in black tea to make a spiced tea, but it can also be used in a Chai Latte, Dirty Chai, smoothie, chia pudding, or cake mix.

Shopping for the ingredients

To make this an inexpensive mix, I buy my spices in larger packets and transfer them to recycled peanut butter jars for storage. If there is a spice that you think you may not use much of, for example, ground cardamom, then simply leave it out and you will still get a good flavour. The ground cardamom can be replaced with Allspice (Pimento) for a slightly different flavour.

The main ingredients of this Masala Chai Mix are cinnamon and ginger and these are sure to be used as they are common baking ingredients. Cinnamon is used in my popular Double Chocolate Banana Bread and also in the Almond Flour Oat Cookies.

I am a fan of the taste of star anise. I always have some on hand for Asian cooking so it easily gets used up in this household.

Don’t be worried about the black pepper being too strong. It is a small amount there to increase the warming effect of the mix and is also nutritionally beneficial. If you are too worried you can leave it out or reduce the amount by half.

I have included sugar in the recipe to make it an alternative to the store-bought packets, however, the sugar can be left out so it can be used just as a spice mix. Or you may like to use honey or maple syrup as your preferred sweetener.

Nutritional information

There appear to be many nutritional benefits of many of the ingredients in this Masala Mix.

  • Cinnamon may lower blood pressure.
  • Cinnamon, ginger, and black pepper may have beneficial effects on blood sugar levels.
  • Cinnamon and black pepper may help lower cholesterol.
  • Ginger is well-known for its anti-nausea effects and as an aid for digestion.
  • Cinnamon, cloves and cardamom, all of which have antibacterial properties, appear to help prevent digestive issues caused by bacterial infections.

Using this Masala Chai Mix will also allow you to indulge in a Chai Latte or Dirty Chai knowing you aren’t ingesting artificial flavours and refined sugar.

Take a look at the ingredients of a couple of examples of the store-bought varieties.

The second example has more salt than cinnamon!! Even so-called “Natural” flavours are dubious as they can start as a natural substance and then go through so many chemical processes that the end result is anything but natural. “Vegetable Fat” is another ingredient that sounds healthy but after the chemical processes of extracting, bleaching, and deodorizing a mix of different cheap seed oils, it becomes one of the worse fats for optimum health. See the book From Lab to Table by nutritionist Cyndi O’Meara if you want to know more.

Anyhow, let’s not worry about all the additives in store-bought alternatives because you now have an alternative that you can customise to your own taste. Add about two to four teaspoons of this sweetened Masala Chai Mix to a cup of warm milk of choice and you have a delicious caffeine-free morning or nighttime drink. Enjoy!

 

Chocolate and Nut Butter Chia Pudding

by Leanne Foreman

There is a trend at the moment, that I agree with, that recommends eating more protein and fewer grains. Because of the nuts and chia seeds, this chia pudding is the perfect option for a protein-rich breakfast or sweet treat. Chia seeds are also rich in Omega-3s.

This Chocolate and Nut Butter Chia Pudding is also a convenient on-the-go breakfast if you set these puddings in their own spillproof jar or container. Simply pack it in a chiller bag and take it with you to work, the kid’s early morning soccer game, uni, or school.

Fortunately, there is now a wide choice of nut butters besides the peanut butter that I have used in the photo. If you are intolerant to nuts, then a seed butter would also work.

For Paleo, Vegan, and Low FODMAP dietary preferences, use the coconut yoghurt and maple syrup options.

For another grain-free breakfast option that you can have on the go, try my Paleo Zucchini Muffins.

 

Bean and Corn Salad

by Leanne Foreman

If you are looking for a brilliant instead of boring Bean Salad? Then this Bean and Corn Salad will become a favourite. Beans, corn, avocado, capsicum, and red onion make this Bean Salad fresh and vibrant.

For other easier to read salad recipes go here!

 

Ingredient Shopping Tips for the Bean and Corn Salad

The fresh corn can be replaced with frozen corn or to avoid cooking altogether you could use canned corn kernels. I also search for organic corn which is by default not genetically modified. Do you know that one of the main reasons that most corn is genetically modified is to make it resistant to the herbicide glyphosate (think zero and roundup)?  This herbicide is said to kill our beneficial gut bacteria and cause developmental and reproductive issues. If you are interested, you can read a short WebMD article about “Herbicides and Your Health” here.

For convenience, I have used canned beans instead of cooking my own. I used a 400 gram can of beans which is about 14 ounces.  I do ensure I choose a can with a “BPA free” lining. The can ingredients should be simply beans, water, and perhaps salt though “no added salt” versions are now available.

The avocado needs to be ripe yet firm otherwise the cubes of avocado will get squashed during mixing.

I usually prefer red capsicum (pepper) because it is sweeter, however, I often use half of a red and half of a green to add extra colour.

If you find raw onion difficult to digest, then simply replace it with thinly sliced green onions (scallions).

The rapadura or panela sugar in the dressing is simply dried sugar cane juice. It is very different from the refining process of most sugars. Even raw sugar is refined white sugar with some molasses thrown back in.

 

Preparation Tips for the Bean and Corn Salad

The beans are rinsed to reduce the starch and any added salt. It is claimed by many that it also helps to remove some of the gas-producing oligosaccharides. I’ll leave that experiment entirely up to you!

The rapadura or panela sugar is added for those who are used to the sweeter bean salads that are typical of many restaurants. To wean the family off needing sugar for taste, slowly reduce the amount of sugar each time the salad is made.

 

Spicy Roast Potato Wedges

by Leanne Foreman

Potato wedges can go from boring to brilliant with the addition of garlic powder, onion powder, and paprika. A simple, tasty, and nutritious recipe – it ticks all the boxes.

Ingredients for Spicy Roast Potato Wedges

It is best to use cold-pressed extra virgin oil whether it is olive, avocado, or coconut. We need these “good” oils for the health of our brain and body. In fact, our brain is 60% fat.

I use the chilli powder if the wedges are going to be finger food to dip in some sauce. For my Quick Blender Aioli recipe go here.

Experiment with your favourite spices and dried herbs. I have successfully used dried parsley, fresh or dried rosemary, cummin, and even curry powder.

Cooking tips for Spicy Roast Potato Wedges

I have used an enamelled cast iron baking tray that I bought on sale. I feel they are worth the extra money for the following reasons:

  1. They hold the heat well and this helps to brown the bottom of roast vegetables and keep the food warm once out of the oven.
  2. They are very easy to hand wash if left to soak for a couple of hours.
  3. There is no toxic substance that will leach into my food. If you are still undecided as to whether or not you should use non-stick pots and pans, watch the movie called “Dark Waters” starring Mark Ruffalo.
  4. They are practically indestructible, so I will be passing this on to my son or daughter.

If you want to reduce the cooking time of these potato wedges, then cut each potato into sixths or eights.

 

Double Chocolate Flourless Nut Butter Cookies

by Leanne Foreman

Who can pass up Chocolate Cookies with added chocolate chips? These Double Chocolate Flourless Nut Butter Cookies are made in one bowl so it’s a really quick and easy recipe.

Because of the added almond or peanut butter, Nut Butter Cookies have more protein than the usual cookies.

A similar gluten-free cookie is Alexx Stuart’s Chocolate Chunk Cookies.

Ingredients for these Nut Butter Cookies

Rapadura sugar, also known as Panela, is simply dehydrated sugar cane juice. Coconut sugar can also be used.

I use raw cacao powder as it is not as processed as cocoa powder.

Baking soda is used instead of baking powder because its alkaline properties balance the acidity of the cacao/cocoa powder.

When choosing a nut butter, ensure the nut of choice is the only ingredient. Most jars of nut butter, especially peanut butter, contain the cheap and nasty “vegetable oil” and salt and/or sugar. My favourite is to use organic crunchy peanut butter, however, peanut butter-containing foods are often banned at schools. Perhaps a seed butter e.g. sunflower seed or tahini could work just as well. Let me know if you try it.

In order to avoid vegetable oil once again, check the ingredients of the chocolate chips. They should have cocoa butter instead of vegetable oil. An alternate is to use chunks of your favourite dark chocolate.

Cooking Tips for these Nut Butter Cookies

These Cookies are just sweet enough without being sickly sweet. If you prefer a sweeter cookie then up the sugar to 3/4 cup. This may be necessary if you use coconut sugar as I find coconut not as sweet as rapadura. Do you agree?

To get these cookies even in size, I use my tablespoon measure spoon (which is 4tsp in Australia) as my guide. Better still is my cookie scoop (which holds 4 teaspoons). It is like a mini ice cream scoop and I love it. So much so that I use a smaller version for bliss balls. I found mine online.

This recipe makes about 24 cookies so I put a dozen on each tray. They don’t really expand when cooking so they don’t have to spaced too far apart.

 

Gluten-free Zucchini and Corn Fritters

by Leanne Foreman for Millen Farm

These Zucchini and Corn Fritters are perfect for a healthy breakfast or lunch. Fritters are a really delicious way to add more vegetables into your diet.

If you have leftover zucchini you could make my Zucchini Muffins or Zucchini Salad.

Using buckwheat flour makes these fritters gluten-free. To make them Paleo, use Cassava flour instead of Buckwheat. Cassava flour is sold at most health food stores.

 

Whatever-is-left-in-the-fridge Korean Fried Rice

by Leanne Foreman

Korean Fried Rice is the Korean alternate to the well-known Chinese Fried Rice. The addition of Kimchi is what makes this version so unique. So, if you have a bottle of Kimchi at the back of the fridge that you don’t know what to do with? Here is the answer!

This dish has become a lunch favourite in my household for the following reasons:

1. The Kimchi gives it much more flavour compared to the usual fried rice.
2. It is one way to use some of the contents of the two large jars that my Kimchi recipe makes.
3. It is the perfect way to use up all the vegetables left in the fridge at the end of the week.
4. It uses up the rice that is usually leftover from a curry made during the week.
5. It helps me to eat more vegetables and reduce our food waste.

Korean Fried Rice Cooking Tips

The ingredients and measurements of the vegetables are just a guide. Add as little or as much of the vegetables that you have in the fridge. If you don’t have any fresh vegetables, then frozen work just as well. I have started to make this dish with more vegetables in it than rice. So delicious and nutritious!

For more protein add a small can of tuna, some nitrate-free bacon, or some chopped-up chicken pieces. The tuna can be added with the rice, and the bacon or chicken can be cooked separately or before the vegetables.

If you want more saltiness, add more tamari.

The overall spiciness of this dish will have a lot to do with the spiciness of your kimchi. For more spiciness, add some kimchi juice or some gochujang (Korean red pepper paste).

Korean Fried Rice Ingredients

If you can wait a couple of weeks for the Kimchi to ferment, go here for my Cabbage and Carrot Kimchi recipe. If you decide to buy rather than make the Kimchi, it can be easily found in the fridge section of a health food store. In the supermarket, look for it in the fridge alongside refrigerated vegan foods, or in the International, Bottled Vegetable, or Natural/Health Food sections. The leftover Kimchi can be added to salads, sandwiches, burgers, and sushi, or served as a side for a cooked breakfast.

Once, Tamari Sauce was to the Japanese, as Soy Sauce is to the Chinese. Now, soy sauce is common in Japan and all Asian countries. Because of the way the soybeans are fermented, tamari is smoother, richer, and less salty tasting than soy. I use tamari instead of soy sauce because it is usually gluten-free and easier to get an organic version. I prefer organic because soybeans are now often genetically modified to resist the herbicide glyphosate (think Zero and Roundup). The use of glyphosate makes harvesting the beans easier. Unfortunately, this chemical does not make it easy for our beneficial gut flora to survive.

I like using brown rice wherever possible, whereas my husband is partial to white rice. For white rice we use long grain basmati as it has a lower glycemic index, that is, it doesn’t cause our sugar levels to spike as rapidly as jasmine rice. As a further note, cooked white rice that has been allowed to cool is a good prebiotic (food for our beneficial gut flora).

In this Korean Fried Rice recipe, and any other fried rice recipe, using cooked rice that has been sitting in a container in the fridge for at least a day prevents the rice from clumping together because of too much moisture.

 

Dairy-Free Matcha Banana Shake

by Leanne Foreman

This Dairy-Free Matcha Banana Shake is a delicious alternative way to start your day. It has all the food groups covered and the matcha powder can replace your coffee as a more sustained energy boost.

Nutritional information for the Dairy-Free Matcha Banana Shake

This shake has protein from the nut (or seed) butter, fibre and potassium from the banana, antioxidants from the matcha and cinnamon, and good oils from the extra virgin coconut or macadamia oil.

According to the new dietary guidelines, we should be getting a tablespoon of good oil each day. It is necessary for optimum brain function. Makes sense when the brain is 60% fat.

The added cinnamon is loaded with antioxidants, lowers blood sugar levels, and has anti-inflammatory properties. It also has anti-viral, anti-bacterial, and anti-fungal properties. However, if you intend to have more than 1 teaspoon of cinnamon a day, use the higher quality Ceylon cinnamon rather than the more common cassia cinnamon. This is because too much cassia cinnamon can end up being harmful due to its coumarin content. If interested, read more about it here!

If you are not a fan of cinnamon, try reducing the amount to half or a quarter of a teaspoon.

Matcha Powder and Caffeine

Matcha powder does have caffeine because it is made from ground green tea leaves. So if you are avoiding all caffeine then simply leave the matcha out or try my Banana Cake Smoothie or my Choc Banana “Sneaky” Shake.

Coffee, black tea, green tea, matcha powder, and cacao are all caffeine-containing real foods. There is a lot of conflicting information about whether a moderate caffeine intake (equivalent to one coffee a day) has health benefits or not. One thing that is not disputed is that too much caffeine can be harmful and addictive. I play it safe by treating these caffeine-containing foods as a treat rather than a regular part of my diet.

For those of you who would like to cut down on their caffeine intake, then this shake may be a good way to start. Here’s why! Matcha contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness for longer (up to 6 hours). This helps avoid the crash in energy levels that can follow caffeine consumption.

 

Cabbage and Carrot Kimchi

Adapted from a recipe by Changing Habits

This easy-to-make kimchi will provide your gut with some beneficial natural probiotics. Kimchi will add extra flavour and goodness to any meal, especially stir-fries, eggs, and even toasted cheese sandwiches.

Kimchi is like spicy sauerkraut and is as common in Korea as sauerkraut is in Germany. I have been a fan of sauerkraut ever since my extended stay in Tuebingen, Germany in 1985.

Despite this love for sauerkraut, I had never been brave enough to try Kimchi – only because I thought it would be too fiery hot. That is until I saw an easy Kimchi recipe on the website of Changing Habits and figured I could make my own. This way I could have some control over the level of spiciness.

This was the first fermentation I had ever attempted. I was totally surprised at how easy it was. Like a lot of others, I was a little worried about accidentally creating some unknown biohazard. I read that in order to avoid this, a necessary first step is to start with clean equipment and sterilised storage jars. The good bacteria produced by the fermentation process will actually fight any minor bad bacteria in the jar or in the gut. However, do discard the kimchi if you see mold on the surface or smell or taste anything that is not a clean sour taste.

Dietary preferences

If you are following a Keto diet and use Kimchi only as a condiment, then this small amount of carrot is allowed.

Ferments are not recommended for a Low FODMAP diet.

Some people, especially children, who are not used to eating a diet rich in probiotics may, at first, find fermented foods difficult to digest. Some even have to start with as little as half a teaspoon or less and build up from there. If there is a consistent problem with digesting fermented food, then please seek medical advice to discover the reason why.

Kimchi Ingredient Shopping

The choice of chillis will determine the heat intensity of the Kimchi. Traditional Kimchi uses gochugaru, a Korean chilli powder. Gochugaru is a milder version of red chilli flakes because it does not include the seeds and membrane of the chilli. The seeds and membrane are where most of the heat is. I prefer using fresh ingredients when I can, so I chose the mild red chillis that I often use and can easily buy at my local fruit and vegetable shop. To help you decide which chillis to use, click here for a guide to some of the types of chillis, what they are best used for, and what their heat factor is.

If you prefer to use the tamari sauce and not the fish sauce, choose an organic variety such as Pure Harvest.  This will avoid GMO soybeans that have been sprayed with glyphosate (the active ingredient in zero and roundup).

Pegans (Paleo plus Vegan) can use coconut aminos instead of fish sauce or tamari sauce.

Kimchi Preparation Tips

As mentioned before, start with squeaky clean hands, utensils, and sterilised jars. Click here for three different ways to sterilise the jars before filling them with the Kimchi.

Once the Kimchi is fermenting, some recipes suggest opening the lid daily. The fermentation process produces gas bubbles and opening the lid allows these bubbles to escape and prevent any unwanted explosions of trapped gas. I didn’t open the lids and had no problem, but figured I should warn you of the possibility.

When the Kimchi has reached a level of sourness that is to your liking, store it in the refrigerator with the lid sealed. It will continue to ferment but at a much slower rate.

 

Madras Beef Curry

by Leanne Foreman

Forget packet or bottled Madras spice mixes! Cook this well-known Madras Curry from scratch! It is made more simple for you by using the same measure for most of the spices.

Madras Curry Ingredients Shopping

This may look like a long list of spices, however, once you start cooking from scratch you will find that your spice collection will naturally increase. I use these spices over and over. See the recipe for my Super Easy Slow Cooker Moroccan Beef.

Skirt or chuck steaks are cuts of meat suitable for stewing. Stewing requires a long, slow, moist method of cooking in order to break down the muscles fibres of these cheaper cuts of meat. Each country has its own unique names for stewing cuts of meat. If you can’t find “chuck” or “skirt” then look for “flank”, “blade”, or “round”. These are all suitable for the stewing method used in this Madras Beef Curry recipe.

If you use Stock or Broth powder to add more flavour, for the sake of the health of you and your family, avoid the stock cubes that have MSG disguised as “yeast extract”.  I use a premium powdered bone broth from Broth of Life.

Tomato Passata is a bottled tomato puree. I always have a bottle or two on hand to add extra nutrition and flavour to a number of dishes such as my Italian Zucchini Boats. Passata is also my secret ingredient for making more flavourful and moist taco meat.

Cooking Tips

In order to cater for different pots and stovetops, I have been generous with the amount of liquid used. If you like curry with a thicker consistency, simply remove the lid after an hour of cooking. Keep checking that it doesn’t get too thick.

 

Grain-free Chocolate Celebration Cake

Adapted from a recipe by Tania Hubbard

A beautifully moist celebration cake that will delight everyone, especially your paleo and coeliac guests. This celebration cake is adapted from the famous Chocolate Chia Seed Cake recipe by Tania Hubbard. Another of my favourite cakes is Tania’s Date, Cinnamon and Rosemary Cake.

This recipe has been doubled to make two layers that will sandwich together. If a single layer is your preference, simply halve the ingredient amounts and use one tin.

Celebration Cake Decorating Tips

To decorate this cake, firstly I coated it with a mixture of 1/4 cup softened coconut oil, 1/4 cup honey, 1/2 cup or more of cacao powder, and 1 tsp of vanilla extract. I kept adding cacao powder until I got the spreadable consistency I needed.

Then I used chocolate chards made by melting a good quality dark chocolate, spreading it on a layer of baking paper, covering with a second piece of paper, rolling up to a sausage width, then letting it set in the fridge or freezer. Once set I gently pulled the two pieces of paper apart to release the chards. Go here for the video that I used as a reference. If you don’t own an offset spatula then use a rolling pin as was done here. I made my chocolate layer for the shards a little thicker than normal and rolled the baking paper not so tightly as I wanted sturdy chards that would survive the transport of the cake. I used a little melted chocolate to attach the shards.

I then used strawberry halves alternated with fresh bay leaves around the top edge.

Finally, I sprinkled with a dusting of cacao powder (mainly to cover an imperfection that was in the centre of the cake. 🙂

Cherry and Hemp Seed Brekkie Bake

Adapted from a recipe by Fiona from Real Food Pathway

A brekkie bake is perfect to have on hand for breakfast, a snack, or for a lunch box addition. To make it extra special, serve with a dollop of thick plain yoghurt and a sprinkle of cinnamon.

If you like oats but don’t like the idea of a brekkie bake then try my Peanut Butter Cup Overnight Oats.

Cooking Tips for Brekkie Bake

The original recipe from Fiona @realfoodpathway on Instagram uses pears. I have used cherries however I am sure raspberries, blueberries, or chopped up apple would work equally as well.

I have used an ovenproof glass pyrex storing dish as my baking dish. The cooking time will vary according to your type of dish so check after 30 minutes to see if it is firm enough to slice.

Ingredients for Brekkie Bake

This recipe needs “rolled” or “traditional” oats. Please don’t try to substitute “steel cut” or “quick” oats,  Sometimes you see a package labelled “gluten-free oats”. Even oats that have been processed in a gluten-free factory still have their own gluten-like protein. Some coeliacs can tolerate this gluten-like protein while others can’t.

Hemp seeds are beneficial because of their high content of Omega-3 fatty acids. These fatty acids can reduce inflammation and heart disease.

If you want to turn this into a Christmas version and can’t get Mixed Spice, find an empty jar and make your own simple version by combining:

1 tablespoon cinnamon

1/2 tablespoon allspice (pimento)

1/2 tablespoon nutmeg

 

 

Crunchy Christmas Salad

by Leanne Foreman

A crunchy Christmas salad of broccoli and cauliflower with the sweetness of dried cranberries or cherries and the extra crunch and goodness of macadamias. It is mixed together with a sweet yoghurt dressing.

Cooking tips

If you aren’t a fan of fresh mint then try swapping it for 1/2 cup of dedicated coconut.

For paleo or vegan diets use plain coconut yoghurt.

Another salad that can be converted to a Christmas salad is my Sweet Nutty Coleslaw. Simply use dried cranberries or cherries for the sultanas and red apple for the green apple. I think it is so much fun using food in the Christmas colours of red, green and white.

Chocolate Drizzled Nut Butter Cookies

by Leanne Foreman

Nut Butter Cookies are taken to a whole new level of deliciousness with a drizzling of dark chocolate. So choose your favourite nut butter and give these a try!

If you would prefer another cookie option try the easy read version of Alexx Stuart’s Chocolate Chunk Cookies or Danielle Shine’s Healthy Anzac Cookies.

 

Ingredient Shopping for Nut Butter Cookies

Almond flour is ground blanched almonds and almond meal is ground whole almonds.

Cassava flour is made from drying and grinding the tuberous root of the cassava plant. It is naturally gluten, grain and nut-free. Because of its fine texture, light colour, and neutral taste, it is becoming a popular substitute for wheat flour, especially for baking. It can be purchased from health food stores and some supermarkets.

Tigernut flour is less starchy than cassava flour. A tigernut is not actually a nut but another tuberous vegetable. Again it can be purchased from health food stores and some supermarkets.

Oat flour is simply blended or processed rolled or traditional oats. I make my own if I need oat flour. I always start with organic oats to avoid the glyphosate (think zero and roundup) often used during the harvesting of non-organic grains.

If beginning a Paleo diet then use the cassava or tigernut flour and not the oat flour.

Nut butter can be a choice of peanut, almond, macadamia, cashew, or even tahini. Just be sure it has your chosen nut as the only ingredient. Some brands sneak in salt, sugar, and even vegetable oil. I used organic peanut butter for my cookies.

Look for dark chocolate that uses cocoa butter and not the cheap, nasty, and highly processed “vegetable oil”. Vegetable oil sounds healthy but is anything but healthy.

Also, choose dark chocolate with at least 75% cocoa. You end up with less sugar that way.

 

Cooking Tips for Nut Butter Cookies

Step 5 – To get your biscuits the same size, use a measuring tablespoon or a cookie scoop. A cookie scoop is like a small ice cream scoop like the one on the right.  I found mine so useful that I now have three different sizes. They are easily purchased online.

Step 7 – Cooling on the tray for 5 minutes helps the cookies firm up a little before moving them. Then using a cooling rack helps any residue steam to escape. This helps the cookies firm up better.

Step 9 – When drizzling the chocolate, use the empty, lined cookie tray underneath to catch any chocolate drips. This prevents less chocolate mess on the kitchen bench.

 

Homemade BBQ Sauce

by Leanne Foreman

Have you read the ingredients on store-bought Barbecue/BBQ Sauce? It is at least half sugar and it is refined sugar that adds no nutritional value!

Store bought BBQ Sauce also often has maltodextrin as an ingredient. Recent studies have shown “detrimental roles played by maltodextrin in the intestinal environment, suggesting that this broadly used food additive may play a role in the rapid increased incidence of chronic inflammatory disorders, such as inflammatory bowel disease and metabolic syndrome”. If you are interested, you can read the full article in Pub Med here.

Back when I didn’t know better, I would let my son use BBQ Sauce on everything as a way to entice him to eat.

This very easily made BBQ Sauce is four times less sugar and it is refined sugar-free. There is also an option to add some chilli powder to make it even more flavoursome.

So, next time you are having guests for a BBQ, impress them with this tasty and more nutritious version of this must-have condiment. It is a firm favourite in our house, especially with our guests.

Cooking Tips

I have used repurposed tamari sauce bottles that sat with boiling water in them just before bottling the sauce.

When I bottled the sauce I had to be careful that the sudden change in temperature of the air in the bottle didn’t cause the sauce to spit out as I was pouring in. That is why I have recommended letting the mixture cool a bit before bottling. A jar works just as well and the spitting won’t be a problem because the mouth of the jar is large enough to let the expanded air escape.

In fact, if you use a wide mouth jar sterilised with boiling water, you can carefully pour in the sauce straight from the stove and seal straight away before any bacteria can get in.

Also, vinegar is a natural preserving agent. Foods that have a pH value of less than 4.6 will not support the growth of disease-causing bacteria. When I have been more particular with my sterilising, I have kept the sauce in the refrigerator for a couple of months before opening. Once opened, I have successfully kept it in the fridge for a month, even though it is recommended to use it within 10 days. In this house, the two bottles have always been used up by the time a month has passed. The “safe” timeframe would depend a lot on how well the bottles were sterilised and how well the sauce is not contaminated by dirty fingers and utensils when being used.

WARNING: If you open your sauce bottle or jar and there is a rush of escaping air, mould growing on top, or the flavour has changed for the worse, then discard it.

To use up my sauce in a timely manner, I either give a jar away or make sure my weekly meal plan includes recipes that go well with BBQ sauce. These could be homemade hamburgers, pulled organic pork, nitrate-free bacon and eggs, frittata, or a mixed grill.

If I could do it all again, I wouldn’t have brought a store-bought bottle of BBQ Sauce into the house in the first place! I hope you try this recipe and decide for yourself if you want to go back to a store-bought sauce that is 50% sugar.

Sweet Nutty Coleslaw

by Leanne Foreman for Millen Farm

A nutty coleslaw with the added sweetness of apples, sultanas, and a sweetened yoghurt dressing.

This Sweet Nutty Coleslaw is perfect served with barbequed meat, especially pork.

For another popular coleslaw recipe, try my Asian Style Coleslaw.

Nutty Tahini Bites

Adapted from a recipe by Changing Habits

These Nutty Tahini Bites are a protein-packed sweet treat! Use any nuts and seeds you have on hand to create your own favourite Tahini Bites. They will be hard to leave alone!

If you don’t like ground ginger then you can replace it with 1 or 2 teaspoons of ground cinnamon.

Tahini is often associated with Hummus yet it is also a nutritious addition to sweet treats, especially if you have a nut allergy. I also use Tahini in salad dressings like in my Asian Style Coleslaw recipe.

 

 

Chicken and Mango Curry

by Leanne Foreman

This Chicken and Mango Curry is a favourite of mine and of many who have tried it! In fact, I have posted it again especially for my high school friend Kathy Joll (nee Nelson)! I recently took this dish to a school friends’ get together and Kathy and her husband asked me for the recipe.

This is a mild curry though the choice of your curry powder will ultimately determine the heat of the final dish. There is the addition of extra turmeric to give the dish a lovely yellow colour and to provide the health benefits of turmeric.

The mango makes this a slightly sweet curry so the kids should enjoy it. My big kid does!

For another mild chicken curry, try my Butter Chicken or Satay Chicken.

 

Crunchy Broccoli and Cauliflower Salad with Honey Yoghurt Dressing

by Leanne Foreman for Millen Farm

Small crunchy pieces of fresh broccoli and cauliflower are combined with a subtle honey yoghurt dressing to make this salad a welcome change to a leafy salad. I would never have thought raw broccoli and cauliflower could taste so good. In fact, I would not have considered it until I was asked to develop a recipe with these two vegetables. I was so pleasantly surprised and hope you will be too.

If you follow a vegan diet, simply use coconut yoghurt and exchange the honey with maple syrup.

If you have any leftover broccoli, try my Broccoli and Fennel Soup.

 

Coriander Salmon with Coconut-Tomato Salsa

by Mark Hyman, MD

This Coriander Salmon with Coconut-Tomato Salsa recipe and photo are courtesy of Mark Hyman, MD. It is from his book “Food: What the Heck Should I Cook?”

Dr. Hyman believes that “we all deserve vibrant health and happiness – and that we can get there using the real power of food”.

This is a complete meal of salmon, salsa, and vegetables! You can view more of Dr. Hyman’s recipes here!

If Salmon is a favourite of yours, you can also try my Honey Mustard Baked Salmon or Parmesan and Herb Crusted Salmon.

 

Shopping for Salmon

I’ll be honest, Wild Caught Salmon is now hard to find and very expensive if you do. An alternative would be to use another wild-caught fish.

Why wild-caught? Here is one doctor’s view on why we should avoid farmed fish.

5 Reasons Why You Should Avoid Farm-Raised Fish

Honey Mustard Roasted Brussel Sprouts

by Leanne Foreman

Forget the over boiled Brussel sprouts that Nana used to serve. This easy Honey Mustard Roasted Brussel Sprouts recipe will change your view on Brussel sprouts forever.

Ingredient Shopping for Honey Mustard Roasted Brussel Sprouts

When choosing fresh Brussel sprouts, look for bright green outer leaves and no browning on the stems.

For a Vegan version, choose maple syrup instead of honey.

Wholegrain Mustard can be substituted with Dijon Mustard.

Preparation Tips for Brussel Sprouts

When trimming the ends of the Brussel sprouts, trim the bare minimum if any at all. If too much is trimmed away the Brussel sprout will break apart into separate leaves.

If you want less cleaning up of the roasting tray, use a larger bowl for mixing everything together, then tip the coated Brussel sprouts into the roasting tray. This way you get less up the sides than when mixing in the roasting tray.

A heavy-based tray, like the enamelled cast iron one I have used, will help with faster browning. If you don’t have a heavy-based tray and the Brussel sprouts aren’t browned enough by the time they are tender enough, you can brown them under the grill for a very short time.

 

Banana Cake Smoothie

by Leanne Foreman

This Banana Cake Smoothie gets its better-than-average banana smoothie taste by the addition of other Banana Cake ingredients; namely cinnamon and walnuts. These ingredients make this smoothie nutritious as well as delicious.

Ingredient preferences:

This Banana Cake Smoothie recipe works just as well with whatever milk suits your dietary preference. Nut milk is a good choice if you prefer dairy-free, paleo, or a vegan diet. Oat milk works for dairy-free, nut-free, and vegan.

If you are using dairy, then the best quality milk would be one that is whole fat, and pasteurised but not homogenised – the less processing the better.

Ingredient Nutrition facts:

Bananas are a good source of potassium which helps to lower blood pressure, fibre which aids digestion, Vitamin C for a healthy immune system, and B6 that helps the body with stress. I’m sure you will agree that this very convenient fruit is quite a powerhouse of nutrition. FYI, rub the inside of a banana skin on your next bug bite and see if it reduces the inflammation. For more banana recipes try my Grain-free Banana Slab Cake or Jason Ford’s Paleo Pancakes with Berry Salsa.

According to an article at Food Matters, cinnamon prevents inflammation in the body, helps to regulate cholesterol levels, and is useful for lowering blood sugar levels.

Walnuts contain omega-3 fatty acid which is considered critical brain food. Studies have found that the omega -3 in walnuts may help to lower cholesterol. Walnuts also have good amounts of protein, fibre, and calcium.

Chia seeds are thrown in for even more protein, fibre, calcium, and omega-3. You can read more about the benefits of chia seeds here.

 

Vegan Creamy Coriander and Lime Dressing

by Leanne Foreman for Millen Farm

This super easy Vegan Creamy Coriander and Lime Dressing is also oil-free for those who want to avoid oil. It gives any salad a fresh-tasting lift while avoiding the additives that are in most store-bought dressings. It is particularly delicious as a condiment for my Spicy Zucchini Fritters.

If you don’t like coriander, then easily turn this dressing into a Mint and Lemon Dressing. Simply replace the coriander with fresh mint and the lime juice with lemon juice.

You can adjust the consistency from a thick dressing to an easy pour dressing (as shown in the photo) by adjusting the amount of water used.

 

Healing Beef Bone Broth

by Sherwood Rd Organic Meats

This bone broth recipe, courtesy of Sherwood Rd Organic Meats. makes it easy to make your own nutritious and healing bone broth instead of relying on the pre-packaged stocks and powders that are full of unnecessary additives.

Knuckles or marrow bones are recommended as the best to use for making this broth.

I actually cooked mine in a slow cooker. I left it cooking for 24 hours in order to extract as much goodness from the bones as possible. I now have 2-cup containers in my freezer ready for any recipe that asks for beef stock or broth like my Super Easy Slow Cooker Moroccan Beef or my Gluten Free Swedish Meatballs.

Kellie Foster from The Kitchn, asserts that “bone broth can be used for any type of cooking, just like you’d use stock or traditional broth, although it’s also wonderful for sipping warm”. See her article here if you want to know the difference between broth, stock, and bone broth. To summarize, bone broth is cooked the longest and is the most nutritious.

 

Raspberry and Rose Jellies

by Leanne Foreman

These pretty Raspberry and Rose Jellies are an enjoyable not-too-sweet treat that will provide you with the goodness of raspberries and gelatine. The jellies are sweetened with pure maple syrup or raw honey.

This recipe was inspired by a gelatine Turkish Delight recipe by the very lovely Scarlett Willson from Cultured Baby.

Another recipe that uses rosewater is my Thermo Cooker Turkish Delight Custard.

 

Super Easy Slow Cooker Moroccan Beef

by Leanne Foreman

For busy cooks, this Super Easy Slow Cooker Moroccan Beef is a flavoursome alternative to a usual boring beef casserole. The recipe perfectly combines the exotic flavours of Morocco with the sweetness of some dried fruit. I’m sure this Moroccan Beef recipe will become a favourite.

If you like the Moroccan combination of cinnamon, paprika, turmeric and cumin, then you may also like my Moroccan Carrot Salad.

 

Ingredients Shopping

The best cuts of beef for a long cooking casserole or stew are the cheaper and tougher cuts like Chuck (Blade), Shin, Brisket or Skirt steak.

A couple of equally delicious alternatives to the currants, sultanas or raisins are quartered dried apricots or dates.

When buying dried fruit I always look for sulphate free. Sulphites are added as a preservative or to retain the colour, especially in apricots. Sulphites have the ingredient list numbers of 221 to 227 and can cause respiratory or skin reactions. I personally get an itchy rash on my neck whenever I unknowingly eat anything containing sulphites.

I also search for dried fruit that doesn’t have “vegetable oil” in the ingredient list. This is often added to keep the fruit separated, however, the processing of vegetable oil makes it a product best to avoid if you are wanting to put the best ingredients into your body. To avoid these added “nasty” ingredients I stock up on organic dried fruit when it is on sale. I know the online shop at Changing Habits sells organic dates that naturally do not have sulphites or vegetable oil.

 

Cooking Tips

This Moroccan Beef recipe can also be cooked on the stovetop by sauteing the onions in a tablespoon of oil, adding the spices and then browning the meat before adding the liquid. Simmer on low for at least 2 hours before checking if the meat is tender. This method gives even more flavour but is not as convenient as simply putting all the ingredients in the slow cooker. If set to “low” the slow cooker can usually be left unattended overnight or during the day. Check the manufacturer’s instructions for your particular slow cooker.

Of course, sweet potato takes less time to cook than the beef. So, if you don’t want your sweet potato to be very soft, then add it halfway through the cooking time. Personally, I like the way the soft sweet potato starts to thicken the casserole. Stir gently if you want to keep the pieces in tack.

I usually serve any beef casserole with cooked spinach, green beans, Brussel sprouts, or zoodles (spiralized zucchini noodles). If you want something to mop up the yummy juices then try basmati, brown or cauliflower rice, or mashed potatoes.

 

Spicy Zucchini Fritters

by Leanne Foreman

The addition of cumin, paprika, and extra black pepper make these Spicy Zucchini Fritters are a spicier version of my Zucchini and Corn Fritters.

Both recipes are perfect for breakfast, brunch, and lunch. They are also a tasty way to get more vegetables into the diet.

If you have leftover zucchini you could make my Zucchini Muffins or Zucchini Salad.

 

Ingredients shopping for Spicy Zucchini Fritters

A few years ago we were being told that extra virgin olive oil should not be used for shallow frying because it burnt too easily. Now it seems to have received the tick of approval again. Though it is worth keeping the temperature down to below the smoke point. A lot will depend on the temperature of your particular stovetop and the olives that the oil came from. I was told by a local producer and seller of fine olive oil that certain olives produce oil with a higher smoke point. Other producers must have realised the advantage of this as I have noticed in my local supermarket that there is now a high heat resistant extra virgin olive oil for sale.

To ensure the best quality eggs from the happiest chickens, reach for “organic” eggs. Their price is coming down as more and more consumers insist on a better nutritional quality of their eggs as well as a better quality of life for the chickens who lay them.

I am still amazed at how much confusion there is around green onions. In my home state of Queensland, Australia they are called “shallots”, whereas in most parts of the USA they are called “scallions”. I have also seen them called “spring onions”! Go here for a good article from My Food Bank on the difference between shallots, green onions, scallions and spring onions.

If coriander (cilantro) is not your favourite herb, then use parsley or basil as a substitute.

The choice of flour is dependant on your diet preference. If you follow a Paleo diet then Cassava flour is an excellent choice. If you prefer gluten-free flour then cassava flour also works or use your favourite GF flour mix or buckwheat flour. Be aware that most store-bought gluten-free flour is often highly refined and contains other additives besides flour.

These fritters are elevated to a whole new level of taste when served with my Creamy Coriander and Lime Dressing. Get the ingredients list from here.

 

Avocado and Pea Smash

by Leanne Foreman for Millen Farm

The brunch dish known as Avocado Toast has been transformed into the fancier and tastier Avocado and Pea Smash. Go from a boring to a brilliant breakfast or brunch with this impressive version of the humble Avocado Toast.

I have used homemade grain-free bread to make this dish also suitable for those avoiding grains or gluten.

If you are following a vegan diet, simply omit the feta or use a vegan version.

This recipe will feed two hungry people or if served with a poached egg, hash browns and salad, it will easily feed four.

 

Quick Blender Almond Meal Chocolate Cake

Adapted from a recipe courtesy of Leah Follett

This Blender Chocolate Cake uses almond meal instead of wheat flour. Almond meal makes this a wonderfully rich, moist, and nutritious cake that is not too sweet. A small slice is all you need to satisfy any craving.

It is so easy to make that the kids can make it for you. All the ingredients are quickly mixed in a blender or food processor before being poured into the cake tin.

Ingredients

Almond meal is easily made at home by blending or processing raw almonds into a coarse flour-like consistency. Blanched almond flour can also be used however it is usually more expensive. Blanched almond flour has the almond skin removed before grinding it to flour.

I store my almond meal and flour in the refrigerator as this prevents the natural oils in the flour from going rancid. This is more likely to happen now that the surface area of the nut has been increased with the grinding.

Use an extra virgin oil – a good oil that will feed the brain. Processed oil, like “vegetable oil”, is to be avoided because of the harmful chemicals and extreme heat that is used in the processing. Extreme heat has an undesirable oxidation effect on the oil.

A light tasting extra virgin olive oil can also be used. If you are still worried about a strong olive oil flavour, I would add a teaspoon more of vanilla and perhaps a teaspoon of ground cinnamon.

Cooking tips

If you don’t have a blender or food processor, a bowl and whisk will do just as well. Simply ensure there are no lumps left in the mixture.

This mixture is runnier than most cake batters, however, this does not affect the end result.

I feel it is important to take pride in the presentation of any dish. It takes only a little extra effort to dust some cacao powder or sprinkle some coconut sugar onto the top of the cake. Edible flowers are a really quick way to add some colour and interest. I have used dianthus that I grow in my garden. You can also use marigolds, geraniums, violets, impatiens, and clover blossoms to name a few.

 

Braised Red Cabbage

by Leanne Foreman

This easy Braised Red Cabbage recipe is the perfect accompaniment to roast beef or chicken. The addition of apple to the cabbage gives this dish a little sweetness.

I first discovered Braised Red Cabbage when I lived in Austria. I was immediately converted to this delicious side dish that I still use for roasted or braised meat.

For any leftover red cabbage, you could make Asian Style Coleslaw.

Paleo Zucchini Muffins

by Leanne Foreman for Millen Farm

These moist Zucchini Muffins are protein packed and quick to make. They are perfect to have on hand for a quick breakfast or lunch box addition.

Offer these sweetened Zucchini Muffins as a way to get your kids to eat more vegetables. You really can’t taste the zucchini.

These are a great way to use up any zucchini that are starting to get a bit old looking. Another way avoid waste is to make them into bite sized mini muffins so that if the kids do turn their nose up at them, only a small one goes in the school bin rather than a large one. I have the philosophy to always “serve small then come back for more”.

Other muffin recipe to try is the Sticky Date Muffins from Anja Cass. Otherwise, any favourite cake recipe can be turned into quickly made and convenient muffins.

 

Eggplant and Tahini Dip

by Leanne Foreman for Millen Farm

This Eggplant and Tahini Dip is delicious paleo and keto-approved hummus that uses eggplant instead of chickpeas. You can also find a Pumpkin Hummus recipe here.

The recipe can also be Low FODMAP if you use garlic-infused oil and don’t eat more than one tablespoon of tahini in one day, which equates to a third of the whole amount of dip. This would be a lot, no matter how delicious it is.

If you don’t have an oven grill to char the eggplant skins, then use a barbeque grill.

 

Marinated Roasted Eggplant

by Leanne Foreman for Millen Farm

The lemon and herbs help this Marinated Roasted Eggplant go so well in an Italian panino (sandwich), or as a side dish for a picnic lunch. One of my friends, who usually doesn’t like eggplant, likes it heated up as a side dish with Roast Chicken.

This recipe is the first of the year for Millen Farm, where I am now volunteering as the recipe developer for the beautiful organic foods in season.

 

Ingredients

Globe eggplants are usually big, black, and bulbous like a light globe. They should be firm and shiny with a green, not shrivelled, stem.

Lemon juice can be substituted with Apple Cider vinegar for a stronger pickled flavour.

Thyme can be replaced with oregano leaves.

I have used mild green chillies, however, the choice is yours as to whether you prefer it hotter. Red chillies give a pleasing colour contrast.

 

Cooking Tips

Instead of roasting in the oven the eggplant can also be pan-fried on the stovetop or barbequed on a grill. In fact, the grill lines make this a more attractive dish.

 

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