Lamb Casserole - Baby Friendly!

So this is a new series of recipes that I'm working on which are both baby and adult friendly. The Master of the house is currently 7 months old and enjoying exploring a range of foods. So I'm having to get a little more creative with what I'm serving. 

Initially I started him on single foods, pureed and either spoon fed (which wasn't very successful) or self-fed using a Boon Silicone Feeder. Turns out my little one is a "I-do-it-myself-Mama" kind of kid. Which has made feeding time .... interesting. I've certainly gained a lot of patience. 

Master 7 gave this the thumbs up
Note the distraction rusk in the other hand  

However, I'm finally making some progress. Master 7 months holds and gnaws on a piece of steamed veggie, fruit or a rusk (try these homemade ones from My Kids Lick the Bowl), while I strategically spoon food in. The fact that he's got his finger food means he's not constantly trying to swipe the spoon from me too!  

Anyway, back to the lamb casserole. I was over making individual mashes and purees... and I think he was too, so here is a tasty lamb casserole which we both enjoyed! 

Below is the complete list of ingredients you will need. Then I will put another list of how much actually goes into baby's pot, everything else goes into your pot, no precooking required; simply peel (if you can be bothered), chop and simmer. Also, chop the veggies for baby's pot a bit smaller. 

So you'll have two pots going. I made this in the morning, then left it on the stove during the day, just reheating when we were ready to eat, but you could easily do it in the afternoon. Just allow 1 hour cooking time for adults. I cook baby's one a little longer so that the food has broken down more. 

Ingredients (serves 4 hungry adults and 6-10 baby serves):

• 600 grams lamb steak, trimmed of fat
• 500 grams potatoes 
• 500 grams parsnip 
• 500 grams carrot 
• 1 apple, peeled and diced
• 1 1/2 cups of frozen peas
• 1 tin of chopped tomatoes 
• Optional for baby's pot: 1/4 cup of baby rice or polenta 

Adults pot only 

• 1 onion, largely diced
• 1/4 tsp cayenne pepper
• 1 tsp dried sage
• 1 tbsp dried rosemary
• 1 tbsp cumin seeds
• salt and pepper 
• Buttered bread to serve, or creamy polenta, mashed potato or rice. 

To prepare have two pots on the stove. One a 1L capacity for baby and another 3L capacity for adults. As you prepare each ingredients chop it small to begin with for baby's pot, once you have the required amount, chop what's rest larger and pop it in the adults pot. 

For baby prepare: 100 grams of Lamb, 130 grams of potato, 50 grams of parsnip, 150 grams of carrot, 60 grams of apple, 80 grams of peas, 180 grams chopped tomatoes. Put all of baby's ingredients into pot and add enough water to cover. Simmer on a low heat for at least one hour, maybe 1.5 hour, adding more water if necessary. You want it to be cooked long enough that the meat shreds easily. 

Meanwhile place all other ingredients into a larger pot, including onion, spices, salt and pepper. Cover with water and simmer for an hour on a low heat, stirring occasionally and topping up with water if necessary. 

Once the baby pot has cooked add the baby rice, or polenta if using. This will also help to soak up any excess liquid if necessary. Wait for it to cool, then depending on the age of your baby you'll either want to puree it, pulse in a blender, or mash. Of course you can always add more water or baby rice/polenta to make it thick or thinner to suit. Once blended, I freeze it down in ice trays. Master 7 months will happily eat 4 cubes in a sitting, but every baby is different. 

For the adults pot, I like to mash it roughly also. This helps to thicken it up. Then serve with fresh bread and soft butter. Alternatively you can serve it with creamy polenta, mashed potato, or rice. 

Pina Colada Trifle

I like Pina Colada's, and being caught in the rain... then this is the trifle recipe you've been dreaming of. Okay, maybe not the rain part, though there is something ridiculously refreshing about being caught in a summer rain pour on a hot sticky day.  

Needless to say, this trifle is also a refreshing summer (let's be honest - any time of year) dessert. What's not to like about trifle... cake, fruit, custard, booze... all mingled together to create a flavour explosion, and this cocktail inspired version really does take you to the tropics. 

Also, by using coconut cream and coconut milk to make the custard it becomes dairy free - so great for those people who aren't partial to milk and cream. It also means it's a little bit less rich on the stomach, which makes going back for seconds that little bit less guilty. 

NOTE: To make the coconut custard I chilled two cans of coconut cream (full fat = full flavour) and when opened poured the liquid in to make the custard and reserved the thick cream for whipping on the top of the trifle. If you're not a fan of the thick whipped coconut cream topping them don't bother chilling and separating the coconut cream. Just use the lot, and reduce the amount of additional coconut milk by 1 cup.  

Ingredients (Serves approx 12):

• 6 egg yolks
• 2 cans of coconut cream - full fat - chilled and separated (see NOTE above)
• 2 cups of coconut milk - This time I used the Vitasoy Unsweetened COCO-NUT milk, but I also highly recommend the Little Island Coconut Milk.   
• 1/2 cup caster sugar
• 1 whole pineapple, peeled, cored, and chopped into bite sized chunks - If not in season you could use 2 tins of pineapple pieces instead. 
• 2 cups of Golden Circle Pine Coconut Fruit Drink - alternatively pineapple juice can be used, but will be a little sweeter
• 3/4 cup of Malibu Coconut Rum
• 1 large pre-made sponge cake - I used one that was approx 30 x 18 x 8cm * Note: Store bought sponge may not be dairy free if this is a requirement. 

First prepare the coconut custard. This can be done a day or two in advance, and needs to be done early so that it has time to cool thoroughly before assembling the trifle. 

In a large saucepan whisk the egg yolks, sugar, coconut liquid from the canned coconut cream and additional coconut milk. Place on a medium-low heat and whisk constantly for about 10 minutes till custard begins to thicken. The time will vary depending on your stove top, but be sure to whisk or stir so that it does not stick to the bottom. Once it begins to thicken remove from the heat. You can aid the cooling by placing the whole saucepan into a sink filled with cold water so that the water comes midway up the side of the saucepan. Otherwise leave to cool to room temperature before transferring to the fridge to cool further. 

Prepare the pineapple by peeling, coring, and chopping into bite-sized chunks.

Prepare the remaining chilled coconut cream from the cans by whisking till smooth. I sweetened and thinned mine a little by adding a splash of the Pine Coconut juice till it was the desired consistency. 

Prepare the liquid by combining the Pine Coconut Fruit Drink and the Malibu Coconut Rum in a jug. 

To assemble the trifle place a layer of sponge cake into the base of a large glass trifle bowl. I broke the sponge into pieces to make it fit snugly into the bowl. Pour 1/3 of the liquid mixture over the sponge then top with half of the chopped pineapple chunks. Next pour over 1/3 of the custard. Repeat, layering sponge, juice, pineapple, custard, sponge, juice, custard and finally top with the coconut cream. 

I used two spoons to shape the coconut cream into quenelles to decorate the top, then finished it off with a scatter of finely chopped leftover pineapple and sprig of mint. Alternatively you can as I mentioned above thin your coconut cream with a little juice so it's more spreadable to cover the top completely.  

Lentil salad with lemon and herb dressing

I concocted this salad one day when I had a craving for lentils, yes, craving lentils is a thing. As an ex-vegetarian I used to eat a lot of lentils, but these days have forgotten about what a satisfying and delicious meal they can make!

What's fantastic about this meal is it's generally pretty user friendly, so it makes a great dish to take when you're not sure what people can or can't eat. And with daylight savings now with us, I'm anticipating many more impromptu BBQ's where I might need to whip this one up.

It's naturally gluten free and vegetarian, and can easily be made dairy free or vegan by removing the feta, or substituting for a dairy free alternative. More so, it's a hit with carnivores alike and tastes fantastic alongside a hunk of crispy skinned salmon (as I served it today) or a medium-rare fillet of steak.

Best of all, any leftovers keep well till tomorrow and will make a quick and filling lunch.

Ingredients (serves 4 - 6):

• 1 1/2 cups of green puy lentils
• 4 1/2 cups water
• juice of 1 large lemon (about 1/3 cup)
• 4 tbsp olive oil
• 1/4 cup finely chopped fresh parsley
• 2 tbsp finely slice fresh mint
• 1 clove garlic, crushed
• salt and pepper to taste
• 1 tbsp olive oil, extra
• 4 zucchini, halved lengthways and sliced on the diagonal
• 150 grams baby spinach leaves
• 1/2 red capsicum, finely diced
• 150 - 200 grams feta, crumbled (optional)

In a saucepan bring the lentils and water to the boil. Simmer gently, covered for 40 - 45 minutes.

Meanwhile prepare the dressing. Combine chopped parsley and mint in a jar* with crushed garlic, lemon juice, and (at least) 4 tbsp of quality extra virgin olive oil. Season with salt and pepper, screw on the lid and shake well. Leave the dressing to mingle with itself while your lentils cook and you prepare the zucchini.

Heat the extra tbsp of olive oil in a heavy saucepan, add the zucchini and cook turning occasionally for 5-10 minutes, till it is golden on the outside, and soft in the middle (This could also be done on the BBQ, simply half the zucchini, brush with oil and grill cut side down first, turning once. Slice once removed from the BBQ). Place in a large bowl

In the same pan add the washed spinach leaves, leave a little water on them as this will help them to steam as they fry. Once wilted remove to the bowl with the zucchini.

Soon the lentils will also be cooked. Drain well and add to the bowl with the vegetables and the diced capsicum. Give the jar of dressing a good shake and pour half of it over the lentils. Stir well and set aside for at least 10 - 15 minutes. If serving with steak or salmon, this is when you would start cooking the meat.

To serve, stir well before sprinkling over crumbled feta and pouring over the remaining dressing.

This salad is delicious warm or cold, and although it makes a meal on it's own, it is also a fantastic accompaniment to BBQ'd steak, or crispy skinned salmon fillets.

Served with crispy skinned salmon fillet

* I always keep an old jam jar on hand for this very purpose. It also means that if I'm taking a dish somewhere I can easily take the dressing with me, pre-prepared, to pour on just before serving.

Spring Risotto: Spinach Zucchini and Feta

Today is World Vegetarian Day! Hooray! So in honour of this, I thought I would share this tasty spring vegetable risotto, seasoned with oregano and lemon, and mixed with salty feta, it's the perfect meat free meal.


Risotto often gets a bad rep, running with the misconception that it's full of cream and 'unhealthy'. However, traditional risotto, often has little to no cream. The creamy texture however comes from the slow cooking of the starches in the rice, and a dollop of butter added at the end. A little butter never hurt anybody right? 


Each bowl of this risotto is packed with seasonal veggies and flavour. The lemon gives it a real zing, combined with the saltiness of the feta (or toasted almonds if dairy free). Best of all, it can all be whipped up in under 30 minutes, and uses a minimal amount of dishes. 

Ingredients (Serves 4):

• 2 tbsp vegetable oil
• 4 stalks of celery 
• 2 large zucchini 
• rind and juice of 2 lemon
• 1 tbsp dried oregano
• 2 cups of arborio risotto rice
• 4 - 6 cups of baby spinach leaves, washed
• 2 cups of vegetable stock - ensure vegetable stock is gluten free if necessary
• 3 cups of boiling water 
• 30 grams of butter
• 200 grams crumbled feta* - Swap for toasted almonds for a dairy free alternative, and replace butter with oil. 
• olive oil and lemon juice to serve

Combine the hot vegetable stock and 3 cups of hot water in a bowl or pot. 

On a low temperature, heat the oil in a large saucepan with a lid, and gently saute the celery and zucchini for 3-6 minutes till softened. Add the lemon rind and oregano, cook, stirring for another minute. 

Add the rice to the pan with the juice from the lemon, stir over a low heat until the juice is absorbed and rice is translucent. 

Add half a cup of the stock and water mixture, continue stirring, and when most of the liquid is absorbed, add another half a cup full. 

Repeat this process until all of the water is in the pot - However, when you add the last amount, also add the baby spinach leaves. Cover with a lid and let the spinach wilt for a minute or two. Remove the lid and stir all of the spinach in, and continue stirring till most of the liquid is absorbed. 

Test a spoonful of rice, it should be al dente, still a little firm to the bite, but soft enough to eat. Remove from the heat and add the butter, stirring till melted through. 

Stir through 200 grams of crumbled feta and spoon into four bowls. Serve immediately with a drizzle of extra virgin olive oil and squeeze of lemon juice.

* For a dairy free alternative swap the butter for coconut or olive oil, and replace the feta with 1/2 a cup of toasted chopped almonds sprinkled over the top. Alternatively if dairy is your thing, you could add 1/2 a cup of grated parmesan just before serving. 

Creamy Spaghetti and Meatballs with Fried Sage ~ Dairy free

There's something so comforting about curling up on the couch with a big bowl of spaghetti and meatballs. It's simple wholesome, bowl food at its best, but that's not to say that it can't be made to serve for friends and family which always impresses. 

The creaminess of this sauce comes from ground almonds, and pureeing the vegetable sauce. Even though the recipe seems long it's actually rather simple. The herbs in the sauce are the same as those in the meatballs and once the sauce is prepared the meatballs just simmer gently in the sauce. This means that none of the delicious meat juice is wasted and instead enhances the richness of the sauce. Also, you'll notice that the sauce includes the slightly odd ingredient of baking soda. I find that this actually balances the flavour fantastically. It adds a richness to the tomato which would usually be enhanced with the addition of sugar. Try it and see for yourself. 

You can easily make this paleo* or gluten free by using zucchini noodles** or substituting for gluten free spaghetti. 

Ingredients (serves 4): 

• 2 tbsp olive oil
• 1 onion, diced
• 2 tbsp garlic, crushed
• 1 tbsp dried oregano 
• 2 tsp dried sage (or 2 tbsp fresh chopped) 
• 6 basil leaves
• 1/4 - 1/3 cup good quality red wine 
• 1 carrot, diced
• 1 red capsicum, diced
• 2 zucchini, diced
• 1 tin of chopped tomatoes  
• 4 tbsp ground almonds
• 2 tsp baking soda
• salt and pepper to taste
• optional: fresh herbs (parsley, basil, sage) 

Meatball Mix:

• 500 gram minced meat (either beef, pork or half and half) 
• 1/2 a cup of breadcrumbs (use gluten free if making gluten free, or 1/4 cup of ground almonds if making paleo) 
• 1/4 cup of finely chopped parsley 
• 2 tbsp finely chopped sage
• 1 egg, lightly beaten
• 1 clove garlic, crushed
• 1/2 tsp salt and 1 tsp cracked pepper
• 3 tbsp ground almonds

To serve: 

• 300grams of spaghetti, cooked according to packet directions 
• or 4 zucchini's spiralized
• 16 - 20 sage leaves 
• 30 grams of butter, olive oil or coconut oil (for dairy free/paleo). 

First prepare the meatball mixture. Combine all ingredients and set aside in the fridge. 

Heat the oil on a low heat, in a large saucepan with a lid. Gently saute the onion, garlic, dried oregano and sage, and fresh basil leaves. Cook for 3 - 5 minutes till softened. 

Pour in the wine, and simmer for 30 seconds before adding the remaining diced vegetables. Saute for another 5 minutes, stirring often. 

Add the ground almonds and tinned tomatoes and top up with half a can of water. Simmer for another 3-5 minutes till vegetables are all soft. 

Remove 3/4 of the sauce mix to a food processor or blender and mix to make a thick sauce. Return to the pan. Add the baking soda, it will foam up a little, stir until the bubbling stops, then taste the sauce and season with salt and pepper. 

Take the meatball mix from the fridge and use wet hands to shape the mixture into 21 even sized meatballs (about ping-pong ball sized). I say 21, so that you have a sacrificial taste-tester at the end. As you roll the balls, drop them into the pasta sauce, repeat until all of the mixture is used. 

Place the lid on the pan and reduce the heat so that the sauce simmers gently. After ten minutes, gently stir the meatballs to turn them all and coat them in the sauce. 

Cover and simmer for another 10 minutes. This is a good time to get the pasta on the boil in a large pot of salted water (for as long as the packet directs). Once cooked, drain well and toss in 3 tbsp of olive oil, this keeps the pasta from sticking to itself. 

After the second simmer, choose a sacrificial meatball to remove from the sauce and cut in half. Check that it is cooked right the way through, and if it is, of course you'll need to perform some quality assurance testing and taste it. 

To serve, stir through a handful of fresh, chopped herbs into the sauce. 

Dish the spaghetti (or zucchini noodles) into bowls. Serve topped with 5 meatballs and a large ladle of sauce. 

In a clean frying pan heat your butter, olive oil or coconut oil. Add the sage leaves and allow them to get coated. Sizzle on a medium heat till crisp. Top the bowls with the fried sage leaves. This makes a lovely alternative to parmesan.
If you don't have fresh sage, you could just as easily toast a few tablespoons of ground almonds with 2 tbsp olive oil and 1 clove of crushed garlic, till golden. This also makes a tasty dairy free pasta topping. 

*If going for the paleo version simply remove the breadcrumbs from the meatball mix and replace with an extra 1/4 cup of ground almonds. 

**To make zucchini noodles spiralize 4 zucchinis and toss through 1 tbsp lemon juice and 1/2 a tsp of salt. Eat immediately or refrigerate. These will keep till the next day and also make great leftovers. I eat them raw, with the hot sauce if eating them that day, but if eating the next day I'll heat them with the sauce. 

COOK.NOURISH.GLOW with Amelia Freer

Amelia Freer is a registered dietician and this new cookbook COOK. NOURISH. GLOW. is full of delicious meals, snacks, baking, and breakfasts that you can cook, that will make you feel nourished, and with any luck leave you with a glow. 

We've all heard of the clean eating, paleo, gluten free, dairy free, sugar free, chia filled food trends that have been gracing food blogs, pinterest and social media news feeds. If the mention of paleo and chia makes your eyes roll, then fear not. Though this book might tick those boxes (so you can still impress and feed your friends with various preferences), however the main focus is on healthy, home prepared food. All of which is grounded with nutritional scientific evidence, but don't worry - you're spared the lecture. Amelia's philosophy with food is that anyone can learn how to create nourishing food in minutes with fresh ingredients. Naturally, the recipes are generally low in sugars, low carb, and low in gluten and dairy. They are however full of protein (both plant and animal based), healthy fats, and flavour. If you're looking to recreate your love of food, or learn more about healthy cooking then this is an ideal kitchen accompaniment. 

"We have been stripped of our confidence when it comes to food. We no longer trust our instincts.... I want to encourage people to just give it a try. Set aside some time to invest in cooking and caring for yourself" Amelia Freer

Chapters include It's all about taste, Friendly fats, The naughty chapter, Entertaining, Happy Tummy, Everyday food, and On the go; so there's something to feed every occasion. 

One of the first recipe's I tried from this book were the Spiced Seeds

Simply toast the following ingredients independently in a large dry frying pan over a high heat. Then mix together and store in an airtight jar. I've been sprinkling them over salads meat, with hummus, they're superbly versatile.
Toast 100g pumpkin seeds, 30g each of sunflower and sesame seeds, 10g each of fennel and cumin seeds. Mix together with 1/2 tsp sea salt, 1 tbsp olive oil, sprinkle of smoked paprika and a dash of cayenne pepper. 

They've been brilliant sprinkled into slaw, with hummus, over scrambled eggs, or to zest up a sandwich or salad. 

Next I tried the Chickpea and Aubergine Salad (pictured above). It made a delicious al fresco dinner for one sunny midweek meal. Amelia explains that the combination is an excellent source of fibre, protein and iron. 

Ingredients (serves 4 as a side, 2 as a meal): 

• 1/2 small red onion, finely sliced
• 1 large aubergine (eggplant), cut in half lengthways and sliced into half moons
• a good lug of extra virgin olive oil
• juice and zest of 1 lemon
• 2 x 400g cans of chickpeas, drained and rinsed
• 2 large fresh tomatoes, cubed
• 1 bunch of fresh parsley, chopped
• 2 tsp of garlic infused olive oil
• 1 tsp cayenne pepper
• flaked almonds to serve 

Cover the onion with water and set aside for 30 minutes - this reduces the harshness of taste of raw onion. 

Prepare the aubergine, spread the half-moons onto a baking tray and brush them with olive oil. Place under a hot grill for 5 minutes. Remove from the oven and brush again with a mixture of olive oil and the half the lemon juice - you can make it quite wet, the aubergine will absorb the liquid. Place back under the grill until the edges are slightly blackened and the flesh is soft. Set aside in a large bowl. 

On the same baking tray spread out the chickpeas and grill 5 - 10 minutes till they are golden. Add them to the aubergine. 

Dice the tomatoes into small cubes and add them to the bowl along with the parsley, drained red onion slices, garlic oil, cayenne, remaining lemon juice, zest, salt and pepper and mix well.

Serve warm, with a sprinkling of flaked almonds. 

The next things I'll be making from this book are the: 

Baked chicken meatballs with almond sauce (p.292), and the 

Pork belly with pumpkin and gingered kale (p.277). 

and for breakfast a Peanut butter and jam smoothie (p.178), with some Coconut pancakes (p.220).  

Spiced Veggie Patties

I made these recently for a christmas lunch. A great way to incorporate veggies in a way that is bound to please even the fussiest eater. Plus, they are gluten, dairy and meat free so a good option to take when there's lots of different dietary requirements. 

Ingredients (18 fritters): 

• 3 cups of shredded vegetables - carrot, zucchini, onion
• 1/2 tsp cumin seeds
• 1/2 tsp mustard seeds
• 1/2 tsp salt 
• 1 tbsp curry powder
• 1 cup of chickpea flour*
• 1 egg

Dipping Sauce 

• 1/2 cup plain greek yogurt 
• 3 tbsp fresh herbs (parsley, mint, coriander)
• 1 tsp salt

Method:

Use a food processor to get finely grated vegetables. I used half carrot, half zucchini this time. Squeeze excess moisture from zucchini. 

In a dry frying pan, lightly toast mustard and cumin seeds. Once they start to pop, quickly remove them from the heat and add to the vegetables. 

Add salt, curry powder and mix well. 

Stir in chickpea flour, making sure it is evenly combined. Finally add the egg. Mix well. 

Heat a few tbsp of oil in a frying pan. Using wet hands, mould golf ball sized patties, and flatten slightly before placing into the hot pan. You should be able to fit at least six at a time. Cook each side a about 2 minutes till lightly golden. 

Drain on paper towels while you cook the rest. 

To make the dipping sauce, finely chop the herbs and mix with yogurt and salt. 

Enjoy hot or cold. 

Champagne Brunch

Bacon, eggs, sausages, toast, fried tomatoes. Brunch is pretty simple right? Yes. There's the usual fry up favourites, but there's also some really easy sides and ways to incorporate veggies, that can make your brunch the better. The best thing about most of these is that they can be prepared in advance and just warmed to serve, which makes them perfect for entertaining a crowd. 

The following recipes include Potato Rosti, Garlic Spinach and Thyme Mushrooms. They go great alongside your usual brunch fry ups and are prefect accompaniments for that champagne breakfast celebration. 

Potato Rosti (makes 8 small) 

• 4 large potatoes, scrubbed clean
• 2 tsp salt
• 2 tsp cracked pepper
• 2 stalks of fresh rosemary, leaves only. 
• 2 egg whites
• olive oil

Preheat the oven to 200 degrees celsius. Spread about 3 tbsp olive oil over a baking tray or roasting pan. 

Scrub the potatoes clean and use a food processor to finely shred them. 

Squeeze excess moisture from the potatoes and put them in a large bowl with rosemary, salt pepper and egg whites (the yolks can be reserved to make hollandaise or added to your scrambled eggs). 

Shape handfuls into patties and arrange on the baking tray. 

Drizzle liberally with more olive oil. Bake for 20 minutes turning once with a metal spatula. 

These can be eaten straight away. Or, set aside and crisp each side for a couple of minutes on the BBQ hotplate or a frying pan just before serving. 

Thyme Mushrooms (serves 4-6) 

• 2-3 tbsp fresh thyme leaves (or 2 tsp dried) 
• 1 tbsp olive oil
• 1 small onion, sliced thinly
• 20 grams butter
• 3 cups of button mushrooms, sliced about 1 cm thick
• salt and pepper 
• 1/4 cup red wine
• 1 tbsp balsamic vinegar 

Heat the olive oil on a low heat in a frying pan. Add the onion and thyme. 

Saute for 2 minutes till softened. 

Add the butter and sliced mushrooms, stir regularly for the next few minutes. 

When mushrooms begin to soften add the salt, pepper, red wine and balsamic vinegar. 

Increase to a medium heat and simmer for 5 - 10 minutes till mushrooms are soft and liquid is reduced. 

If preparing in advance simply reheat in a saucepan or microwave. 

Garlic Spinach (serves 4-6) 

• 1 bag of large spinach leaves (about 300g), stalks removed. 
• 3 cloves garlic
• 1 tbsp olive oil
• 1 spring onion, green parts only, sliced 5mm thick

Remove spinach stalks and place in a large bowl. Cover with boiling water and leave for 1 minute. Drain, squeeze excess liquid when cool enough to handle. If preparing in advance, set aside till you're ready to eat. 

Roughly chop squeezed spinach. Heat olive oil in a frying pan, add the spinach, garlic and spring onion. Toss for 1 minute. Serve immediately. 

Pumpkin'n'Spice Muffins

Earlier this year I completed Junk Free June and thanks to all my sponsors raised $700 for The Cancer Society. One of the main things that challenge taught me was how much hidden sugar I eat, daily. Or ate. One lasting change I have made is to my 'snacks'. Once upon a time, a muesli bar-oholic. Eating at least one, sometimes more, every day. I was kidding myself thinking that these chocolate coated morsels were 'healthy', usually full of sugars and contributed to my 3pm crash, which was usually fuelled by more muesli bars or chocolate. 

The lasting change I have made is no more processed morning teas. No more muesli bars. I'm not saying that all muesli bars are unhealthy, there are definitely some good options out there, and they can be a great grab'n'go snack to resort to. However, part of my goal was to cut them out. As a result, I've discovered a range of easy to make refined sugar free lunch box fillers, as I go I'll update the blog with the 'lunch box' tag. 

These muffins are gently spiced with cinnamon, ginger and turmeric. I've raved about the health benefits of turmeric before, as a natural anti-inflammatory it's a wonderful inclusion in a healthy diet. 

Ingredients (makes 12): 

• 3/4 cup mashed pumpkin
• 2 eggs
• 1 cup milk (almond, coconut, or dairy) 
• 1/3 cup rice malt syrup (or maple or honey) 
• 3 tbsp oil (olive, rice bran, or coconut) 
• 1 tsp vanilla essence 
• 1/2 cup buckwheat flour
• 1/2 cup coconut flour
• 1/2 cup ground almonds
• 1/2 cup mixed nuts and seeds (walnut, sunflower & pumpkin) 
• 1/4 cup dried fruit (diced dates, currants or raisins) 
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1 1/2 tsp cinnamon 
• 1 1/2 tsp ground ginger 
• 1/2 tsp turmeric 

Grease 12 muffin holes with oil. Preheat oven to 190 degrees celsius. 

In one bowl mix all the wet ingredients, including mashed pumpkin. In another bowl mix dry ingredients, including nuts, seeds and dried fruit. Mix the wet ingredients into the dry ingredients and mix well. 

Divide mixture into the muffin holes and bake for 20 - 25 minutes. 

Cool in the tin for a few minutes before turning out. 

Delicious served warm with butter and a drizzle of honey. 

Orange Polenta Cake

Entertaining? Need something delicious, impressive, yet easy and foolproof to whip up. This is your cake. 

It takes only 15 minutes to prepare, then a quick syrup poured over the top. It makes an impressive dessert or is delicious in the afternoon with a cup of tea. 

Oranges are in season at the moment, so make sure you use freshly squeezed oranges in this dish. Polenta is made from finely ground corn, and is used in sweet or savoury dishes, and can even be used as a gluten free substitute to breadcrumbs to coat meat for frying. You can find it in the international or pasta section in your supermarket. 

Ingredients (Serves 8 - 10): 

• Rind of 2 oranges - about 3 tbsp 
• 1/2 cup orange juice - about 3 squeezed oranges
• 1/2 cup vegetable oil - use a light flavoured oil like rice bran or canola 
• 2 eggs
• 2 tbsp honey 
• 1/2 cup sugar
• 1 1/2 cups self raising flour
• 1/2 cup ground almonds
• 1/2 cup polenta 

Syrup 

• Rind of 1 orange 
• 1/3 cup fresh orange juice 
• 1/3 cup sugar

Method

Preheat oven to 180 degrees celcius. Line and grease a 20cm round cake tin. 

In a large bowl whisk orange juice, rind, vegetable oil, eggs, honey and sugar together. 

Add flour, ground almonds and polenta. Quickly mix to form a thick batter. 

Pour batter into greased cake tin and smooth the top with the back of a wet spoon. 

Bake for 45 - 50 minutes, check by piercing with a skewer, that it comes out clean. 

Set aside to cool. 

Over a low heat, mix syrup ingredients, stirring occasionally, for about 5 minutes till thickened. 

Pierce the top of the cake with a skewer and drizzle the warm syrup over the cooled cake. 

Dust with icing sugar and serve with a big dollop of greek yogurt. 

Enjoy! 

- Stefani

Midwinter slaw with Kale Buckwheat & Beans

Who says salads can't be eaten all year round? This salad is perfect for winter, using seasonal ingredients and makes a great side dish or can be eaten on it's own as a complete meal. 
Packed with colour, crunch; vitamins, protein and fibre this is sure to please.
Buckwheat is, despite it's name, gluten free and free from wheat. It looks like little pyramids and can be cooked or just soaked as in this recipe. It's high in fibre and protein, it's crunchy and has a slightly nutty flavour. The beans just add another texture as well as fibre and protein, helping to make it a complete meal. 
What I really like about this salad, is it keeps well and can even be served warm (toss it quickly in a fry pan with a little extra sesame oil). The first day I ate this with a piece of grilled five spice chicken and the second day with a diced hard boiled egg for an extra protein kick. 

This meal was created as part of my JUNK FREE JUNE challenge, raising money for the Cancer Society. To support me, and support the Cancer Society you can donate here. 

Ingredients 

• 1/2 cup sliced red onion
• 1/4 fresh lime juice
• 1/2 tsp salt 
• 1/2 cup buckwheat groats 
• 1 cup of shredded kale 
• 2 cups of shredded purple cabbage 
• 1 cup of shredded green cabbage 
• 1/2 cup grated carrot
• 1 large red chilli, seeds removed
• 2 tbsp soy sauce*
• 2 tbsp sesame oil 
• 1 tbsp white sesame seeds
• 1 tbsp black sesame seeds
• 1 tin of four bean mix (or your favourite beans) 

Method 

• Slice onion and mix in large serving bowl with the lime juice and salt. 
• In another bowl mix buckwheat groats with 1 cup of lukewarm water. Set aside to soak for 30 minutes. Drain and rinse thoroughly. 
• Meanwhile finely slice (or use a food processor) purple and green cabbage, kale and grate carrot. Slice chilli and add all veggies to the red onion. 
• Over a low heat, add sesame oil, and sesame seeds and stir until seeds start to pop. Add to salad, with remaining oil. 
• Rinse and drain four bean mix, add to salad with soy sauce. 
• Stir to combine. Taste and add more salt, lime, soy or sesame oil to taste. 
• Dig in (and save some for lunch tomorrow) 

*to make gluten free, be sure to use gluten free soy sauce

Thanks for reading - leave a comment. 

S