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.

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Strawberry, Lime & Basil Spritz

Adapted from a recipe by Mark Hyman, MD

Does your afternoon ever call for something a little bit special, without the fuss? This strawberry basil mocktail, a fizzy strawberry, lime and basil spritz, is simple enough for the whole family to make together.

We muddle fresh strawberries, lime juice and torn basil leaves right in the glass, then top with sparkling water. That’s it. No stove, no blender, no long ingredient list to work through. Everyone gets to build their own glass, which makes it a lovely one to hand over to little helpers on a warm afternoon.

Each serve starts with a quarter cup of chopped fresh strawberries, two tablespoons of lime juice and a few torn basil leaves, crushed together with a muddler until the berries release their juices. Fill the glass with ice, top with sparkling water, then stir and taste. A touch of natural sweetener is optional if you like it a little sweeter.

It works best served straight away, while the fizz is still lively, with a straw and a long spoon so nobody misses the good bits sitting at the bottom of the glass. It’s a good one for a birthday table or a quiet Sunday afternoon.

Recipe Notes and Tips

  • It works best to really crush the strawberries and basil together until you can smell the basil release its oils. That’s the flavour doing its job.
  • For me, the lime slices and extra basil leaves are what make this feel like something special rather than just fizzy water, so I rarely skip the garnish.
  • I love setting this one up as a little station on the bench: bowls of strawberries, basil and lime slices, and everyone builds their own glass. It turns a simple drink into a shared moment.
  • Perhaps use the long spoon to stir before your first sip. All that good, crushed fruit settles at the bottom, and it’s worth scooping up.

Orange and Passionfruit Jelly

by Leanne Foreman

This Orange and Passionfruit jelly recipe is a simple way to make real jelly/gello using fresh orange juice and the added deliciousness of fresh passionfruit. This jelly is one dessert that my beloved often asks me to make.

The jelly bought at the supermarket is chock-full of artificial colours, flavours, preservatives, and refined sugar and devoid of any real nutritional value. So grab some fresh oranges and make your own. You can also make some Vitamin C Gummies in much the same way.

 

Buying and Cooking Tips

Because I use a lot of gelatine and most of the supermarket gelatine has a preservative in it, I buy organic grass-fed gelatine in 500g bags from here.

If you are not a fan of passionfruit, you can substitute cut up pieces of most fruits. Though be careful of papaya or paw paw, mango, kiwi fruit, and pineapple. Fresh pieces of these fruits have enzymes that prevent the jelly from setting correctly. However, heating the fruit in the juice usually denatures the enzymes, thus allowing the jelly to set.

Adding the gelatine to a boiling liquid will also prevent the gelatine from setting. That is why the juice is removed from the heat before sprinkling in the gelatine.

 

Parmesan and Herb Crusted Fish

by Leanne Foreman

This is an impressive, yet easy, gluten-free crust of parmesan, herbs, and almond meal. It will turn a plain piece of firm fish into something special.

This is a recipe that I use for my in-home cooking class and it is always a hit!

Cooking tips:

To get it browning a little on top, use a fan forced oven and/or turn on the oven grill for the last couple of minutes of cooking.

I coarsely grind 1 cup of whole almonds in a blender or food processors by grinding in short bursts until it is the consistency I want. I use the leftover coarse almond meal in cookies or scattered on my morning greek yoghurt and blueberries.

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.

Baked Mediterranean Fish

Courtesy of Amanda Cordony of The Cordony Kitchen

This is a simple, delicious, one-tray fish recipe courtesy of Amanda Cordony from The Cordony Kitchen. Check out Amanda’s other one-tray, one-pot or one-bowl recipes on Instagram @thecordonykitchen.

The only hint I need to give here is to buy the best quality fish you can afford: local and wild-caught. According to the Colorado State University College of Health and Human Sciences, “some studies have shown how farm-raised varieties can be higher in contaminants. Additionally, farm-raised fish tend to have a higher instance of disease due to farming conditions.” You can read more about it here.

Lamb Kofta

Adapted from a recipe by Qaisar Bari

Making kofta from scratch can seem daunting, until now. This easy-to-read Lamb Kofta recipe will help you have an impressive kofta meal on the table in less time than you think.

The original recipe is from our friends Qaisar and Annie from Cleveland, Ohio. Whenever we visit them, most of our time is spent in or near the kitchen. We all chat while the food is being prepared. I reckon food cooked with love and laughter always tastes so much better. Don’t you?

Yes, there is a longer-than-usual list of spices, but once you have them on hand you will use them again and again. You can use them to make my Madras Beef Curry, Super Easy Slow Cooker Moroccan Beef, Slow Cooker Spiced Beef Cheeks, or Chilli con Carne.

Variations

This kofta recipe is suitable for lamb or chicken. If you use chicken then chicken stock rather than beef stock is more suitable.

If you want it spicier, then use dried chilli powder instead of flakes. This is how Qaisar and my husband like it, however, it is a bit hot for a newbie to spicy food. To reduce the level of spiciness, remove the chilli seeds.

How to serve

I serve this recipe over basmati rice and topped with a good dollop of natural yoghurt, a sprinkle of dried chilli flakes, and a handful of coriander/cilantro leaves.

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.

Soft Polenta with Parmesan

Courtesy of Celebrity Cook Maggie Beer

Polenta, a staple of Italy, is a coarsely ground cornmeal. This Soft Polenta with parmesan recipe, courtesy of Maggie Beer, has added cream and parmesan cheese to make it so much more enticing than the usual bland polenta you may have tried. This polenta recipe is a welcomed change from ordinary mashed potatoes.

So, grab some polenta and try it for a flavour change tonight. It goes beautifully with my Slow Cooker Spiced Beef Cheeks recipe.

The recipe and photo are used with permission from Maggie Beer at www.maggiebeer.com.au.

 

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!

 

Super Easy Mango Cheesecake Mousse

by Leanne Foreman

Mangoes are the #1 fruit for Australia’s summer weather. This super easy three-ingredient Mango Cheesecake Mousse is the perfect way to use them.

Mangoes not only taste incredible (well I think so), they have many health benefits that help our bodies to thrive.

This is a rich dessert so you only need a small amount. For the photo, I have used little 100 ml glasses from IKEA. Sadly, they are no longer sold, however, IKEA does have cute little “snaps” glasses for only 50c each. I use these all the time for my Chocolate Mousse.

Be inventive with what you already have around the house. This is the collection of possibilities that I found in my cupboards. Though, I must admit that I have more than the usual because of the food photography I do for the site.

 

Preparation tips

You can use rapadura or coconut sugar instead of the honey or maple. It will be thicker so you may have to scrape down the sides of your processor bowl more as it mixes. Perhaps a stand mixer or handheld mixer would work better.

I am starting to test dehydrated monk fruit as a sugar alternative. It is 100% monk fruit which is about 8 times sweeter than sugar. I have successfully used 1 to 2 teaspoons in this recipe instead of the sugar or honey.

The thickness of the finished mousse does depend a lot on the firmness of your mango. If I use the firm but ripe mangoes from our tree and the rapadura sugar or dehydrated monk fruit, then I can double the amount of mango which makes the flavour even more delicious.

 

 

Pumpkin Pie Oat Porridge

by Leanne Foreman

This Pumpkin Pie Oat Porridge is a perfect way to use up any left over mashed pumpkin. It is also a delicious way to get more vegetables into the family diet.

For a vegan or dairy free option use your favourite nut milk.

For another oats-for-breakfast option try my Strawberries and Cream Overnight Oats or an adaption of Real Food Pathway’s Cherry and Hemp Seed Brekkie Bake.

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!

 

 

Jalapeno Pesto

by Leanne Foreman

Jalapeno Pesto takes normal pesto to the next level by adding a bit of heat. Don’t like heat? Then simply leave out the jalapeno! What more can I say?

 

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!

 

Almond Flour Oat Cookies

by Carol Tenhagen Defees

I am really excited to include on my website this delicious and healthy oat cookie recipe. It is extra special because it is by one of my high school friends, Carol Tenhagen. Carol was the American girl with a wide friendly smile who was at our school for a time before returning to the USA.

Thanks to Facebook, I have been recently reunited with a lot of my high school friends, including Carol who now lives in Alaska. Having this reconnection from my school years helps me feel like a girl again. In fact, I think of Carol and my younger years every time I eat one of her cookies.

I hope you borrow my experience and feel like a young person every time you dunk one of these delicious cookies into a glass of milk or mylk. Enjoy!

 

Chilli con Carne

by Leanne Foreman

This tasty but not-too-hot version of Chilli con Carne couldn’t be easier and is pretty much foolproof. This Tex-Mex dish has been around since I was young and is still a favourite in many households.

It took me a while to decide whether to be true to Chilli con Carne’s North American origins and use the spelling”Chili” or stick to my Australian roots and spell it “Chilli”. I decided to be consistent with the Australian spelling throughout the rest of my website so “Chilli” it is!

If you are a fan of anything with chilli in it, then try my Madras Curry or Baked Jalapeno Poppers.

Ingredients for Chilli con Carne

Using lean minced/ground beef prevents too much oil from floating on the top of the finished product.

Bottled tomato passata is found in the supermarket aisle near the pasta sauce. I use passata instead of the usual canned diced tomatoes because I prefer to use foods from glass rather than cans. I haven’t yet seen bottled kidney beans. They would also be hard to find and I want cooking to be easy.

The ground chilli powder is ground dried chillis and not the chilli, sugar, etc. mix also known as “chilli powder”. If you are worried about the amount of heat, then substitute the ground chilli powder with dried chilli flakes.

Cooking Tips for Chilli con Carne

Canned diced tomatoes can be easily substituted for the passata. The cans here are 400 g so two cans would work.

The cooking time for the Chilli con Carne will depend on your consistency preference. Some like it more liquid to serve over rice, whereas I like to cook it for the full 40 minutes so that I can easily eat it on its own with a fork. It is also great served over a baked potato.

 

 

Kohlrabi and Carrot Salad

by Leanne Foreman

Kohlrabi is back in trend but is often overlooked. This salad uses the slightly sweet and peppery taste of Kohlrabi to complement the sweetness of the carrot. The sweet citrus dressing is the perfect finish.

Kohlrabi (photo by Johnathon Kemper)

 

If you are looking for another salad with grated carrot, try my Beetroot and Carrot Salad with Ginger and Lime Dressing, Moroccan Salad, or Asian Style Coleslaw. To find other easy read salad recipes, choose “Salads” as the category option on the Recipe Page.

 

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.

 

Cream of Potato and Broccoli Soup with Brie

by Leanne Foreman

This easily made Cream of Potato and Broccoli Soup has the nutritional goodness of potato and broccoli with the protein boost and indulgence of brie cheese.

If you like broccoli in a soup then also try my Broccoli and Fennel Soup or my Fresh Pea and Broccoli Soup.

Potato and Broccoli Soup Ingredients Shopping

I am always careful with the stock I buy as I want to avoid “yeast extract” as it is one of the many forms of MSG.

Go here if you are curious as to the difference between broth, stock, and bone broth. The article provides a clear distinction between the three, however, I must add that I am not a fan of the ingredients in this brand. A quality broth will add even more goodness to this recipe.

If broccoli is not your favourite then simply replace it with cauliflower. Broccoli and cauliflower are the two vegetables that I definitely buy as organic. For a start, it is too difficult to wash away all the pesticides from all the little spaces between the florets.

 

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.

 

Keto-Friendly Vegetable Frittata

by Leanne Foreman

I really enjoy a good hearty frittata, especially for Sunday brunch. A frittata is basically a quiche without a base. This keto-friendly frittata uses keto allowed vegetables, bacon and fresh cream, however, you can customise it for your own taste preferences.

For non-keto, a frittata is still a good way to use up any sad vegetables in the refrigerator. I’ll often add grated sweet potato and put grated parmesan cheese on top.

If you prefer a vegetarian diet, then the bacon can be left out without sacrificing the flavour.

Another Keto and Vegetarian breakfast or brunch dish is my Shakshuka Poached Eggs.

 

Frittata Cooking Tips

An ovenproof frypan makes the job more convenient but if you don’t have one, transfer the frypan cooked ingredients to your usual baking tray. Due to the loss of the residual heat of the frypan, it may take a little longer for the frittata to cook.

 

Strawberry Orange Ricotta Muffins

by Leanne Foreman for Millen Farm

These moist and protein-packed Strawberry Orange Ricotta Muffins are grain-free and refined-sugar free. They are a perfect lunch box addition or a quick and satisfying breakfast.

If strawberries are a favourite fruit, you could also try my easy and delicious Rhubarb and Strawberry Crumble. I eat any leftovers cold for breakfast.

 

Ingredient Shopping and Preparation Tips

Almond flour, almond meal and coconut flour can be found in a health food store or the health section of the supermarket. Almond flour is also found in the baking section of the supermarket. Almond flour is ground up blanched almonds and produces lighter coloured muffins, however, almond meal works just as well.

I make my own almond meal by blitzing pesticide-free almonds in my Thermomix. Just don’t overdo it or you could end up with almond butter.

Strawberries are always on the Dirty Dozen list. That is, the list of crops that use the most pesticides in produce. If you can’t find or afford organic strawberries then ensure your strawberries are well washed. Some websites recommend soaking fruit in a solution of bicarbonate/baking soda (sodium bicarbonate) for five to fifteen minutes and then rinsing well before using. Lili He, an analytical chemist at the University of Massachusetts says that “Sodium bicarbonate degrades the pesticides, boosting the physical removal force of washing”. Read more about it here.

How to properly wash fruit and vegetables

  1. Add 1/4 cup bicarb soda to a half a large sink, or a full small sink, of tap cold water.
  2. Soak fruits and vegetables for about five minutes
  3. Rinse with cold water
  4. Pat dry

 

Cooking Tips

These muffins are perfectly moist as mini muffins. Please don’t be tempted to make them into larger muffins or a cake as the heat won’t get to the centre and cook them enough.

 

 

Homemade BBQ Sauce

by Leanne Foreman

1. Why Rethink Store-Bought BBQ Sauce?

Have you ever read the ingredient list on store-bought barbecue (BBQ) sauce? Many varieties contain large amounts of sugar. Often, close to half of the sauce is refined sugar, which adds flavour but provides little nutritional value.

Store-bought BBQ sauce also commonly contains maltodextrin. Research suggests maltodextrin may negatively affect the intestinal environment. Some studies indicate it may contribute to chronic inflammatory disorders such as inflammatory bowel disease and metabolic syndrome.
You can read more here:
https://pubmed.ncbi.nlm.nih.gov/25343982/

Before I understood this, I often let my son use BBQ sauce on almost everything. It helped encourage him to eat. Looking back, I wish I had known there were healthier options.

2. A Simpler, Healthier Alternative

This homemade BBQ sauce is easy to prepare. It contains approximately four times less sugar and is free from refined sugar. There is also an optional addition of chilli powder if you enjoy extra flavour and mild heat.

The sauce is always a favourite in our home. Guests often request the recipe after trying it. It is a simple way to serve something tasty while improving nutritional quality.

3. Bottling and Storage Tips

I often reuse clean tamari sauce bottles. Before filling them, I sit them in boiling water to help sterilise them.

When pouring hot sauce into bottles, allow the mixture to cool slightly first. Sudden temperature changes can cause air expansion inside the bottle. This may force sauce to spit back out during pouring.

A wide-mouth sterilised jar can make this process easier. The larger opening allows air to escape safely. If using a jar, you can carefully pour the sauce in while still hot and seal it immediately. This reduces the chance of bacterial contamination.

4. Food Safety and Shelf Life

Vinegar acts as a natural preserving agent. Foods with a pH below 4.6 generally do not support the growth of dangerous bacteria such as Clostridium botulinum.
More information can be found here:
https://www.fda.gov/food/laboratory-methods-food/bacteriological-analytical-manual-bam-clostridium-botulinum

When bottles are properly sterilised, I have safely stored unopened sauce in the refrigerator for up to two months. Once opened, I have stored it successfully for up to one month. However, a conservative recommendation is to use it within 10 days.

Storage time depends heavily on:

  • How well the containers were sterilised

  • How clean utensils and hands are during use

  • Consistent refrigeration

In our home, the sauce is usually finished well before one month.

5. Important Safety Warning

Discard the sauce immediately if you notice:

  • A rush of gas when opening

  • Mould growth

  • A sour or unusual smell

  • A noticeable change in flavour

6. Easy Ways to Use BBQ Sauce Regularly

To avoid waste, I either gift a jar to friends or include BBQ-friendly meals in my weekly meal plan. These include:

  • Homemade hamburgers

  • Pulled organic pork

  • Nitrate-free bacon and eggs

  • Frittata

  • Mixed grill meals

7. Final Thoughts

If I could go back, I would have skipped store-bought BBQ sauce altogether. This homemade version is simple, flavourful, and nutritionally improved. Try it yourself and see whether you still enjoy the high-sugar store-bought options.

Summary

  • Store-bought BBQ sauce often contains high amounts of refined sugar.

  • Many brands include maltodextrin, which may negatively affect gut health.

  • Homemade BBQ sauce has nearly four times less sugar than store bought.

  • Proper sterilisation helps extend storage life.

  • Acidic foods below pH 4.6 help prevent harmful bacterial growth.

  • Always discard sauce showing spoilage signs.

  • Planning meals around BBQ sauce helps prevent waste.

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

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