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.

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.

 

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.

 

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.

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.

 

 

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.

 

Avocado and Pea Smash

by Leanne Foreman for Millen Farm

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

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

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

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

 

Braised Red Cabbage

by Leanne Foreman

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

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

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

Eggplant and Tahini Dip

by Leanne Foreman for Millen Farm

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

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

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

 

Marinated Roasted Eggplant

by Leanne Foreman for Millen Farm

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

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

 

Ingredients

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

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

Thyme can be replaced with oregano leaves.

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

 

Cooking Tips

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

 

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.

 

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.

 

Roasted Cauliflower with Hazelnuts and Leeks

by Cathy Meness from Living Lekker

I’ll be honest, I’ve never been a total fan of cauliflower. I never quite knew what to do with one except for adding a cheese sauce like my mum use to. That is until I tried this dish from Cathy Meness at www.livinglekker.com.

Adding some hazelnuts and leeks turns boring cauliflower into a brilliant side dish. This roasted version is sure to surprise you.

As a side dish, this recipe would serve four people. What you see in the photo is half of what it makes and I ate the whole plateful for lunch!! I’ve obviously changed my mind about cauliflower!

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!

 

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.

 

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.

Malaysian Laksa Soup

by Luba Pavia from Cook Vegetarian

A beautiful blend of fresh ingredients makes this light Laksa soup the perfect lunch or light dinner. If I had known Laksa soup was this easy to make from scratch, I would have been making it long ago.

Choose the size of the red chilli that will give you the heat you want – as a rule of thumb, the smaller the hotter, and adding the seeds will make it even hotter. Using a deseeded long red chilli makes it a very mild laksa. If you start mild and want to add extra heat at the end, use small amounts of bottled chilli paste until you get it to your liking.

If you are an omnivore and prefer meat to tofu, simply add small pieces of chicken thighs alone in step 7, simmer for 5 minutes, add the green beans and baby corn, and then simmer a further 5 or more minutes depending on how crunchy you like your beans.

You might like to squeeze some lime juice over the finished product.

Luba Pavia from Cook Vegetarian kindly contributed this recipe and photo. More of her vegan and vegetarian recipes can be found on Instagram and Facebook @cook.vegetarian. She has over 116K followers on Instagram so she must be doing something right.

This recipe is just one from the Easy Read COOK VEGETARIAN Recipes eBook that we have collaborated on. Click on the book title to check out the preview!

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.

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.

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.

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.

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!

 

 

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.

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.

Rainbow Salad

by Leah Follett

This is a close adaption of a recipe by my friend and colleague Leah Follett. This recipe first appeared in her book “A Well Fed Heart”.

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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