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.

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!

 

 

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.

 

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.

 

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 BBQ Sauce? It is at least half sugar and it is refined sugar!

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.

Cooking Tips

I have used repurposed tamari sauce bottles that were thoroughly washed then rinsed with boiling water 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 rinsed with boiling water, carefully pour in the sauce straight from the stove and seal straight away, the sauce will last longer in the fridge. This is because the jars have been sterilized and sealed 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 sterilizing, I have kept the sauce in the refrigerator for a couple of months before opening. Once opened it needs to be used within the 10 days.

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

I usually make my sauce the way described in the recipe and 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.

 

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.

 

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.

 

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.

 

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.

 

Seed Crackers

by Candice Bauer from BARE by Bauer

Seed Crackers are now popular for those who are trying to avoid grains. These are also dairy, egg, and nut free.

This easy recipe is courtesy of the delightful Candice Bauer. Candice, and her equally delightful husband Matt, have a natural skincare company BARE by Bauer, so it makes sense that she cooks real, whole food that will also nourish the skin from the inside out.

If you are looking for a dip recipe to serve with these crackers, try Leah Follet’s Beetroot Dip (pictured below), Rowena Jayne’s Olive Tapenade, or my Basil and Pepita Pesto or Pumpkin Hummus.

Cooking Tips

These crackers are flavoured with rosemary and smoked paprika, however, you can easily substitute these with your favourite herbs or spices. Turmeric works really well.

If you want to use a rolling pin instead of pressing the mixture into the tray, you may find your rolling pin too big to avoid the tray’s edges. If this is the case, then use a glass jar as a rolling pin.

Instead of scoring the mixture into squares or triangles, Candice likes to make it even easier by simply breaking the cooked mixture into rustic looking pieces.

The crackers are left in the oven to cool in order to help them dry out a little more.

 

Grain-free Christmas Pudding Mug Cake

by Leanne Foreman

This Grain-free Christmas Pudding Mug Cake is a great recipe to have on hand if paleo or gluten-free guests turn up to your Christmas gathering.

It is also quickly made if you want to have your own grain-free Christmas pudding alternative. This is what I am doing, as my diet is now gluten-free.

If Christmas Spices aren’t your favourite flavour, then try my Grain-free Double Chocolate Mug Cake recipe.

 

Cooking Tips

If you 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

 

Other ingredients you may like to add to the pudding to vary the flavour:

1 TBS coarsely chopped nuts,

1/2 tsp vanilla extract,

1/2 tsp orange zest, and/or

pinch cloves

 

Nutritional Information

If you are interested, I am now gluten-free for the following reasons:

  • I find that if I omit gluten from my diet then my arthritis symptoms subside. Arthritis can be due to inflammation in the body and obviously, gluten seems to inflame my body in some way.
  • I want to avoid commercially grown wheat, as so much is now sprayed with glyphosate (aka. Zero or Roundup) before harvesting. Trace amounts of glyphosate remain in the wheat and I don’t want to ingest even trace amounts of a herbicide that can interfere with the delicate balance my gut flora. Click here if you want to read more about it.

As sugar cane can also be sprayed with glyphosate, I search for organic molasses and rapadura (unrefined cane sugar aka jaggery or panela).

 

Cream of Sweet Potato and Ginger Soup

by Chef Matthew McTigue from El Tovar Hotel Restaurant

I am excited to include this Cream of Sweet Potato and Ginger Soup recipe in my collection. It holds very fond memories of my recent vacation to the Grand Canyon. Imagine eating dinner while watching the warm smile of the sunset putting the Canyon gently to sleep after a long hot day.

This Soup recipe comes from the historic El Tovar Hotel restaurant, which is located on the rim of the majestic Grand Canyon.

The first mouthful of this lovely soup had me wanting more. So much so, I was reluctant to share with my dinner companion, and we always share. I’m thrilled that Executive Chef Matthew McTigue was kind enough to pass it onto me.

The ginger provides a subtle warming flavour that is a delightful variation of traditional Sweet Potato Soup.

If you have a lot of sweet potatoes you could also make the Pumpkin Hummus recipe and substitute the pumpkin with sweet potato.

 

Nutritional Information

Sweet potatoes are a good source of

  • Beta carotene, which your body converts into vitamin A. Vitamin A is necessary for eye and skin health. Since Vitamin A is fat-soluble, the cream in the recipe will help its absorption.
  • Vitamin C, which is an antioxidant that helps prevent cellular damage. It also supports the immune system.
  • Potassium, which helps to regulate blood pressure.
  • Resistant starch, which is a fibre like substance that your body can’t digest, however, it is needed to feed your gut-friendly bacteria.

 

Quick Blender Aioli

by Leanne Foreman

Avoid the additives found in store bought aioli and easily make your own with a stick/immersion blender. This aioli is wonderfully creamy and so delicious with sweet potato fries, in a salad dressing or as a dip for raw vegetable sticks.

There are two culinary distinctions between aioli and mayonnaise. The first is that aioli contains garlic, and the second, is that aioli is made with extra virgin olive oil rather than a lighter tasting oil that is usually favoured for mayonnaise.

 

Ingredients information for Aioli

There has been some controversy about the purity of oils labelled “extra virgin”. An article in the Sydney Morning Herald stated that, “the global industry has been rocked by a series of scandals, with a recent US 60 Minutes segment revealing up to 80 per cent of extra virgin olive oil sold in America did not meet legal grades because they have been adulterated with cheap sunflower or canola oil, or are a different oil altogether – scented and coloured with “a few drops of chlorophyll”.”

To avoid this, I source locally produced olive oil. If you live in Australia, click here for a great article written by Choice Magazine. It even covers how to store and cook with extra virgin olive oil. Basically, store it in a cool dark place and use it within six months. When using extra virgin olive oil for cooking, I don’t use temperatures over 180 degrees C (350 F).

I also use extra virgin olive oil in the Date, Cinnamon and Rosemary Cake. This is actually my favourite cake recipe.

 

Preparation Tips for Aioli

I have used a wide-mouthed “Ball” preserving jar but if you don’t have something similar, try to find a tall narrow container.

 

This is how the mixture will look when it starts to cream. From this point, you slowly raise the stick blender up the jar as it mixes.

If by chance the aioli won’t cream together or separates, simply add 2 teaspoons of boiling water and remix with the stick blender. I know first-hand that this works. I was impatient and didn’t want to wait for my eggs to reach room temperature so had to use this rescue method myself.

Shakshuka Poached Eggs

by Leanne Foreman

Shakshuka is a tasty and hearty dish of eggs poached in a spicy tomato base.

It is popular in the Middle East and North Africa and is rapidly becoming a popular breakfast in trendy cafes.

Shakshuka is so easy to make at home and I’m sure you won’t be disappointed. It makes an excellent Sunday brunch!

 

Cooking Tips

I realise that coriander (cilantro) is either loved or hated. If you are a hater, then you can leave it out without sacrificing the overall enjoyment of this dish.

If you are not a fan of capsicum (bell pepper), you can either use half of each or just the sweeter red capsicum or simply leave it out altogether.

For a Paleo or Dairy Free version, omit the feta. For Vegetarian, use vegetable stock powder instead of the broth powder.

If you don’t use the broth or vegetable stock powder in step 5, you will probably want to add some salt and pepper in step 6.

For the feta, I use goat’s feta as a special treat.

 

Nutritional Information

It is difficult to get a broth or stock powder that doesn’t have fillers or added “nasties”! If you want to get the lowdown on purchased stock in general, click on this article from Additive Free Kids to read about the sneaky tactics to watch out for when buying additive-free stock/bone broth. I personally use the Vegetable Stock Powder or Broth Powder from Broth of Life.

 

Vitamin C Gummies

by Scarlett Willson from Cultured Baby

In Australia, winter is fast approaching and these Gummies, by the lovely Scarlett Willson from Cultured Baby, are a perfect treat to discourage any colds.

They are packed with the goodness of fresh orange juice, raw honey, vitamin C, gelatine and a bit of turmeric for good measure.

The kids, big and small, will love them! They may also like Chocolate Gummies or Turmeric Latte Gummies.

Honey Soy Noodle Soup

by Little Acre Mushrooms

An easy asian noodle soup by Little Acre Mushrooms using oyster mushrooms, bok choy and either ramen or gluten-free soba noodles.

For other asian style recipes try my Asian Style Coleslaw, Thai Coconut Chicken Soup or Vegan Pad Thai Salad.

 

Ingredient information

Oyster Mushrooms have a fluted cap that resembles an oyster shell. They have a mild nutty flavour and are usually a creamy beige or pink in colour. However, since I live Queensland, Australia, I have used the Queensland Gold variety that I actually grew myself using a growing kit from Little Acre Mushrooms.

Choose mushrooms that have a dry surface and free of brown spots. Store them in a brown paper bag in the lowest section of the refrigerator. They don’t need washing; simply wipe any dirt away with a damp cloth before cooking.

Bok Choy, a.k.a. Pak Choy, Bok Choi, Chinese White Cabbage, has a sweet cabbage flavour and both the green and white parts are edible raw or cooked.

Ramen Noodles are made from wheat, whereas Soba Noodles are made from buckwheat so are therefore gluten-free.

 

Cooking Hints

If you are using the boiled egg, the egg can be cooked in the noodle water by adding them for the last 4 or 5 minutes for soft boiled.  Remove them with a slotted spoon and plunge into some cold water to make them easier to peel.

Another way is to crack the eggs into the simmering broth once the bok choy is added. Cover with a lid to help it cook quickly. Have a look here for inspiration!

 

Chicken Liver and Orange Pate

by Leanne Foreman

A smooth and delicious pate with the flavour of orange to make it extra special! It is sure to impress at your next picnic or gathering.

Pate traditionally has butter, however the dairy-free option using coconut oil tastes just as good.

This pate recipe is enough for two ramekins (or three if they are small). I use one and the other I freeze for later.

 

Healthy Anzac Cookies

by Chef Danielle Shine

In Australia and New Zealand, Anzac Day is on the 25th of April and these oat based cookies or biscuits are a mandatory fare.

Yes, I know they traditionally should be called ‘biscuits’, however in the USA biscuits are what we call ‘scones’ here in Australia.  The recipe author, Danielle, and I didn’t want to totally confuse our friends in North America.

This recipe was kindly contributed by the lovely Chef Danielle Shine. Danielle has many versions of Anzac biscuits as she cleverly creates a version for every diet preference and allergy.

 

What is “Anzac”?

ANZAC stands for the Australian and New Zealand Army Corps.

“Anzac Day is one of Australia’s most important national commemorative occasions. It marks the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War.”

My great Uncle was a Light Horseman in the Boer War. He was a very young man who believed he was doing his duty and I admire his courage and conviction. However, the reality of war was such a harsh one that he never ever spoke of his experiences as a soldier. He even refused to accept a prestigious medal of honour that he had been awarded.

My much older cousin was conscripted into the Vietnam War. I can’t imagine the emotions my Aunt must have felt as she saw her precious oldest son go off to a war he didn’t want to fight; and then be rejected for it when he came home.

I am so very grateful that I live in a country and in a time where I don’t have the unfathomable nightmare of seeing my children have to deal with war.

Anyhow, on a lighter note, according to the New Zealand National Army Museum, rolled oats based biscuits were “sold and consumed at fetes, galas, parades and other public events, to raise funds for the war effort.” This connection to the troops serving overseas led to them being referred to as ‘soldier’s biscuits’ and later ‘Anzac biscuits’.

 

Cooking tips

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 and I now wouldn’t be without it.

Because these biscuits don’t have egg as a binding agent, don’t press them down too thinly before cooking, or they may be too fragile once cooked.

Enjoy!

 

Peanut Butter Cup Overnight Oats

by Leanne Foreman

Dessert for breakfast! If it’s healthy then why not? This overnight oats has the peanut butter and chocolate combination made famous by the USA chocolate icon, Reece’s Peanut Butter Cups. If you aren’t yet a convert to overnight oats, then this recipe may just change your mind.

Nutrition

Despite the high plant protein content of peanut butter, there are many differing opinions as to whether it is actually good for you. To be on the safe side, I mostly use other nut butters, yet I still keep a jar of peanut butter in the fridge for making dishes where only the distinct flavour of peanut butter will do; dishes like Satay Chicken Curry, Peanut Butter and Honey Popsicles, and of course this Overnight Oats.

Shopping Tips

For the best peanut butter, choose one that has peanuts as the only ingredient. Many companies add vegetable oil, sugar and salt.

If avoiding gluten, be sure to check that your oats are labelled gluten free. I talk about oats and gluten in my Blueberry Pancakes post.

What is your favourite?

Let me know via the Facebook post if you have any other favourite overnight oats combination or another way to use the peanut butter and chocolate combination.

 

Dairy-free Matcha Latte

Inspired by a recipe by Rebecca Lilly Costa

A lovely non-dairy Matcha Latte that can be served hot or cold. I find it difficult to detect that it is not based on milk.

I was inspired by a recipe I found on Instagram by Rebecca Lilly Costa @xxrlily. As I now rarely have dairy in my fridge, I wanted to create a totally dairy-free version so that I could enjoy this drink whenever I wanted.

I apologise to my Italian friends, including my Italian ex-husband, for using the words “dairy-free” and “latte” in the same sentence. I suppose it is similar to the way the words “nut milk” might upset dairy farmers.

Nowadays, it isn’t just Vegans who are looking for dairy-free latte alternatives. So many of us now find the lactose or the high proportion of A1 protein in today’s commercial milk, difficult to digest.

For those who can tolerate dairy fat, Rebecca adds a little ghee to her recipe. This makes it a richer version.

If you are after another drink recipe that uses nut milk as a dairy substitute, check out my Choc Banana “Sneaky” Shake.

 

Gluten-free Blue Pancakes

by Karen Insignares from Saving Flavors

This pancake recipe and the beautiful accompanying photo are courtesy of the lovely Karen Insignares from Saving Flavors. Karen develops recipes that save time and money while still being full of “flavor”.

Thanks to the addition of blueberries, these fabulous natural blue coloured pancakes are sure to excite the kids. They also have the advantage of being gluten-free so that they can be enjoyed by more people.

Oats and Gluten

Did you know that oats are actually gluten-free? However, they are often processed in the same place as wheat, barley and rye. Therefore, they end up becoming contaminated by those gluten containing grains. There are oats that are labelled “gluten-free”, however Coeliac Australia advises that it is best to avoid oats if you are a Coeliac sufferer. This is because some Coeliacs are also sensitive to avenin, which is a protein in oats that is similar to gluten.

Miso and Honey Chicken with Broccolini

by Leanne Foreman

The miso and honey cooking sauce is an easy and flavoursome way to transform chicken from boring to brilliant.

Because the broccolini is cooked in the same baking dish as the chicken, this is a super easy meal to prepare. For a FODMAP friendly diet, replace the broccolini with bok choy or choy sum.

This dish tastes even better if the chicken is marinated in the sauce overnight.

About the Ingredients

Miso paste is made from fermented soy beans and rice. As most soy products are made from genetically modified (GMO) soy, I would recommend finding an organic version in a health food store. By default, organic is non-GMO.

If you prefer a really intense flavour, use a red or brown miso rather than the milder and sweeter white miso, however the stronger flavoured miso will probably not be gluten-free as barley is often used as an ingredient.

Tamari is a richer and less salty version of soy sauce. It should also be gluten-free but you may have to carefully check the ingredients list. In Australia, I buy Pure Harvest Organic Tamari from the Health Food section of the supermarket. This brand is definitely gluten-free.

Breakfast Parfait

by Leanne Foreman

Make breakfast special with this appealing Breakfast Parfait. This is a very easy, yet effective way to impress the family or house guests.
As a child, Ice-cream Parfaits were our special treat if we behaved well enough while eating out in a restaurant.
I decided to recreate this childhood memory as a healthy breakfast option by using yoghurt, fresh fruit, nuts, and seeds to create the same beautiful eye-catching layers.
A good quality, nutty granola can also be used for the crunchy layer. Use any of your favourite seasonal fruits for the fruit layers. I especially like seeded cherries or lychees, or chopped up peaches or apricots.

Allergen-free Cookies

Adapted from a recipe by Chef Danielle Shine

These popular, crunchy, refined sugar-free cookies are free from many of the common allergens including gluten, dairy, nut and egg.

The optional pink colour is obtained by using beetroot powder which can’t be tasted in the finished product. You have to trust me here as I also tested them on a 14 year old boy who couldn’t stop at one.

I also trialled a ginger snap version where I replaced the beetroot powder with an equal amount of ground ginger. These were as popular as the ones without, so it’s up to you if you like ginger or not.

This recipe was adapted from a recipe kindly contributed by Chef Danielle Shine. The only reason I ended up adapting it was because I didn’t have the coconut butter that is called for in the original recipe. Check out the original version on Danielle’s Instagram feed @chef_shine.

Salted Caramel Roasted Cashews

by Leanne Foreman

These Salted Caramel Roasted Cashews are a quickly made, delicious and nutritious high-protein snack.

The cashews are coated in a sweet but slightly salty mixture before being roasted in the oven.

Prawn and Mango Skewers with Thai Dressing

by Leanne Foreman

This prawn dish (or shrimp dish as my friends in the U.S. say) is a perfect light lunch, or an impressive starter for a dinner party.

The not-too-spicy Thai dressing for the prawns couldn’t be any easier. Notice how the measure are mostly all the same? I try to do this with all my recipes, as it makes them easier to eventually memorise.

I don’t like my food too spicy so I have avoided using fresh chillies, until now that is! I have discovered the wonderful colour and not-too-spicy flavour of the “long red chilli”. Now it is a regular in my fruit and veggie bowl. If you want the dressing to be more spicy, simply don’t deseed the chilli or use a hotter variety of chilli.

When using coconut oil in the dressing, ensure all the ingredients are at room temperature otherwise the coconut oil will solidify from the coldness of another ingredient. If this does happen, simply gently heat until the coconut is just liquid again.

It is important to use fresh, locally sourced prawns that still have their shell on. The prawns that have been peeled and imported from overseas will have been preserved in a sulphite solution that some people, including myself, are allergic to. If I peel the prawns myself I am fine but if I eat pre-peeled prawns, I get an itchy rash on my neck that can sometimes travel down to the trunk of my body. The same thing happens if I eat any food with sulphites in it.

The Australian Society of Clinical Immunology and Allergy, states that “Metabisulfite preservative can sometimes be used to stop crustaceans (such as prawns) from discolouring. Reactions to this preservative (also used in wine, beer and some dried fruit as a preservative) include wheezing/tight chest (more common in those with asthma), stomach irritation (e.g. nausea, pain) and very uncommonly, itch/rashes.” (https://www.allergy.org.au)

This dish can also be served as a tossed salad without the skewers.

Apricot and Almond Chia Jam

by Leanne Foreman

This week’s recipe is a refined-sugar-free jam or fruit spread that is super easy as well as delicious on toast, pancakes, or waffles. It is also fabulous stirred through plain yoghurt or homemade ice cream.

If you want a nut free option simply leave out the flaked almonds.

500 grams of pitted fresh apricots is approximately 8 apricots.

Butter Chicken Curry

by Leanne Foreman

This week I am particularly proud of my 24 year old son because he helped me with the development of this recipe. Butter chicken is one of his favourite foods, so he felt he could be a good judge on the taste of it.

Between the two of us, we have come up with a deliciously rich, mild curry that even has a dairy free option.

Date, Cinnamon and Rosemary Cake

by Tania Hubbard from Gluten Free Grain Free

If you don’t like Christmas Cake then here is a truly moist and delicious grain-free alternative! Don’t be deterred by the addition of rosemary as it combines perfectly with the spices and olive oil to give a wonderfully rich flavour. This cake is one of my all time favourites!

The original recipe is by the talented Tania Hubbard. It can be found in her recipe book “Abundance” and on her website at www.glutenfreegrainfree.com.au.

Lentil and Mushroom Bolognese Sauce

Most of us could use more plants in our diet and this plant based bolognese is a quick and delicious way to achieve that.

It is quick because split red lentils cook much quicker than regular brown lentils, and a food processor does all the chopping involved.

Depending on the stock you use, you may want to add more salt – a good quality salt of course. If you like spicy, the amount of chilli flakes can also be increased.

This recipe makes nearly 8 cups so unless I’m cooking for a crowd, I use half then freeze the other half.

Nourishing Seed Bread

by Penny Benjamin

This very easy, protein-rich bread recipe by Penny Benjamin is the solution for those wanting a nourishing dense loaf yet are intolerant of gluten, egg and dairy.

If there are any leftovers, slice and bake in a very slow oven until crisp. This makes a type of cracker that is great topped with avocado.

Thermo Cooker Turkish Delight Custard

If you like Turkish Delight, you are going to love this smooth, grain-free, chocolate and rosewater flavoured custard.

This is the first of my recipes that has catered for those who have some type of Thermo Cooker.

A Thermo Cooker makes this grain free custard a no fail dessert but if you don’t have one, then don’t despair. Simply blend all the ingredients, then cook over a double boiler while constantly stirring with a silicon spatula. It will be cooked when the mixture coats the spoon.

COOKING HINTS

Preparation

Gather your ingredients and utensils. Please note that I have used an Australian 20 ml tablespoon, which equals 4 teaspoons.

Step 1

This recipe is grain free as it uses tapioca flour/starch instead of cornflour. Cornflour can be used as a substitute, however use only 1 tablespoon.

This custard can also be dairy and/or nut free depending on the type of milk you choose. If you are on a low FODMAP diet, it will also determine what milk you use.

Honey can be used instead of maple syrup but as it is stronger tasting you may want to add less than the 2 tablespoons. You can always stir in more at the end.

I find the best additive-free rosewater in my local Persian grocery store. I love the taste of rosewater so I would add the whole tablespoon. Use less if you haven’t tried it yet. If you aren’t a fan of rosewater then simply leave it out.

Step 2

You don’t need fancy dessert bowls – nicely shaped water glasses will work just fine.

Step 3 

I’m trying to do away with using plastic wrap so I use a saucer to cover the custard while it cools. Never heat food covered in plastic wrap as it emits toxic fumes. In fact, don’t let it come in contact with food as it is full of nasty chemicals. I will still sometimes use what I have left to cover food without letting it touch the food.

Step 4

You can eat this custard warm, however I think it tastes better as a cold dessert.

Step 5

If you feel uneasy about getting an uneven sprinkle of cacao powder, use a sifter or shaker. Cacao is different to cocoa, in that it is the raw version that is higher in antioxidants.

Step 6

Using rosebuds is an extravagence but you must admit it looks good. You could even use fresh rose petals, however it would be difficult to find organic. You would definitely not want to ingest the pesticides sprayed on the roses bought in the supermarket and most markets.

Paleo Chicken Cutlets

by Amanda Savastio

These flavoursome chicken cutlets have a grain free crumb of almond flour, onion powder, garlic powder, and dried parsley. They have become my all time favourite crumbed chicken recipe. Cook them for the little or big kids in your house tonight.

The recipe is courtesy of Amanda Savastio from Jersey City, USA.

Pumpkin Hummus

The addition of mashed pumpkin upgrades ordinary hummus to another level of nourishment and deliciousness.

Serve it with seedy crackers or fresh vegetables such as carrot or zucchini sticks, cauliflower florets or snow peas.

Gluten Free Swedish Meatballs

A flavoursome Swedish Meatballs recipe that avoids gluten by including the added protein in almond meal instead of using bread. There are also dairy and grain free options.

Hints and tips for this recipe:

Step 1 – Using an unrefined cold pressed extra virgin oil is the best for your health. The more processed oils have had petroleum based chemicals used in the extracting process or have been heated to temperatures that make the oil unhealthy. Heat the unprocessed oils to a medium heat (on my electric stovetop I go no higher than 6) so that they don’t burn and smoke.

Step 2 – If you like nutmeg, you can add 1/4 teaspoon of ground nutmeg here.

Step 3 – Using a guide like a measuring tablespoon makes the job so much easier. I bought online a cookie dough scoop which is much like the old ice-cream scoops. I have found it invaluable for getting even meatballs, protein balls, and cookies. This step is also a great place to get the kids involved.

Step 4 – Be gentle with the meatballs in this step, so that they don’t break apart.

Step 5 – This is the step where you can choose your cooking fat depending on what diet you may follow.

Step 6 – If you are using a starchy thickener, by coating the starch grains in oil, it helps to separate them and prevent a lumpy sauce.

Step 7 – By mixing in your liquid a little at a time, it also prevents lumps. But don’t be worried, as mixing it in off the heat makes it pretty foolproof.

Step 8 – A mixture that is being thickened needs to simmer for at least 1 minute in order to burst the cell wall of the starch grains and prevent a “floury” taste.

Step 9 – Let the meatballs simmer for 5 minutes to get them nice and hot again, then taste to see if you want to stir through more salt or pepper. In order to get more nutrients than are found in the traditional mashed white potato that these meatballs are traditionally served over, I serve them over mashed sweet potato or cauliflower.

Enjoy!

Turmeric Latte Jellies

Courtesy of Sally Maugaris

This is like an edible turmeric latte with the extra protein boost of gelatine, which is also good for your gut lining. Click here for a great article on the health benefits of turmeric and why, as with everything, moderation is the key. For a second opinion, here is another article on the benefits of turmeric. These turmeric latte jellies are a snack that you never have to feel guilty about.

I’m actually not a total fan of turmeric lattes yet I find these really hard to leave alone. Perhaps it is because they have the added taste of my favourite herbal tea – liquorice. So decide on your favourite tea and use that as the liquid instead of just plain water.

Gelatine powder is available in the baking section at the supermarket, however, it is preserved with sulphites that are not good for you, especially if you are prone to asthma. I myself am allergic to sulphites – I get an itchy rash around my ears. It is best to buy grass-fed beef or pig gelatine at the health food store or online, or better still a fully organic one.

Broccoli and Fennel Soup

The nutrients in broccoli are great for the brain and the fennel in this broccoli soup gives the soup a subtle enticing flavour. This recipe couldn’t be much easier!

If it suits your diet, chicken stock can be substituted for the vegetable stock.

Gingered Beef

This easy, yet impressive, beef steak recipe is courtesy of the lovely Tracey Pattison. It is just one example of a dish from her beautiful cookbook, “Healthy Meals: Love to Cook”.

The photograph is courtesy of Steve Brown Photography.

Peanut Butter and Honey Popsicles

by Leanne Foreman

If you are a fan of the peanut butter and honey combination, then you will be a fan of these super easy popsicles.

Peanuts are a good source of protein, healthy fat, and vitamins and minerals that are good for the brain. However, if you have a peanut allergy, just use almond butter instead.

Raw honey is not heat treated so will eventually crystallise. I personally love it in this “candied” form but if you prefer it runny, then just set the honey jar in the sun for a day.

To make this recipe vegan, use maple syrup instead of honey.

 

Raw Dark Chocolate

by Leanne Foreman

This chocolate recipe is so easy that I don’t bother buying the expensive version in the stores anymore.

Cocoa butter can be found in most whole foods stores, but keep your eye out, as I found mine in a Spanish and Italian Food grocery store.

If you like it sweeter you can increase the honey or maple syrup up to 1/2 cup.

For my last batch, I replaced the vanilla with a few drops of food grade pure peppermint essential oil. I would suggest you add a drop at a time until it suits your taste. Next time I am going to try sweet orange essential oil.

Gayle’s Green Breakfast Smoothie

by Gayle Lawrence

This smoothie recipe is courtesy of my friend and mentor, Gayle Lawrence. It is packed with all the nutrients needed for a good start to the day.

The Slippery Elm powder can be optional, however it is very healing for the gut so perhaps add a little at first then work your way up.

Sticky Date Muffins

by Anja Cass from Living With Plants

Anja Cass from Living With Plants has done an amazing job at making these vegan muffins taste just like mini sticky date puddings, especially when they are egg, oil, dairy, and refined sugar-free. They can even be gluten-free if you use gluten-free oats.

Great for breakfast or morning tea, or as a lunchbox or after school treat.

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