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A

!

Collection!

of!

Recipes !

and

Bits ! & ! Bobs !

By Clara

d Meals a

Winter Warming Miso

This soup is like an old trustworthy friend; warming, comforting, uncomplicated and filled with interesting flavours on many levels. The toasted sesame seeds are the “secret” ingredient, but I must say this soup really is complete with sweet potato and avocado. The shitakes not only offer a beautifully earthy flavour, but are also a natural source of interferon (a protein that plays a vital role in the immune system to fight off viral infections and cancers), improves cellular oxidation and enhances immunity. The addition of ginger is gently warming and helps clear lungs of mucous - so an excellent ally to arm up with to fight against the throng of winter ills. For a lighter summer/spring miso, use a sweet white miso pate or garbanzo bean miso. Use less ginger, and replace the root vegetables with thinly sliced radishes, snow peas, sugar snap peas or broad beans. Be sure to include bok choy, and garnish with lime juice, fresh coriander and parsley.

Serves 4

50g shitake mushrooms, dry

a descent “glug” of olive oil

2 finely sliced leeks or a small onion, chopped

200g button/swiss brown mushrooms

4 tbls dark miso (such as genmai (brown rice), hatcho (soy), mugi (barley & soy))

1 tbls sesame oil (toasted is best)

2 large carrots, peeled and diced

knob of ginger, grated

3 tbls tamari/soy sauce 4-5 tbs sesame seeds

Optional Extras Noodles - udon or soba is best, buckwheat noodles for wheat sensitivities Wakame seaweed - add to bowl before serving soup Tofu cubes - add to bowl before serving soup Spring onion - garnish Sweet potato Pumpkin Avocado - garnish Bok choy, separated and sliced lengthways

Cabbage, finely sliced

Soak shitake mushrooms in a cup of water. Soak the miso in 250ml of hot water (not boiling, as this destroys many of its beneficial pro-biotic properties), whisk to remove lumps.

In a saucepan over moderate heat, add sesame seeds - keep them in constant movement until they are lightly brown. They will continue to cook out of the pan, so make sure they are not too well done. Divide toasted sesame between 4 bowls.

Heat olive oil in saucepan, add leeks/onions, cabbage if using and carrots (and sweet potato or pumpkin if using) and fry on medium until soft. Add fresh mushrooms, soften slightly. Add ginger and soaked, sliced shitake mushrooms (keeping liquid aside), put the lid on and turn heat to low. Sweat for about 5 minutes, until vegetables are soft and the pot is filled with steam.

Add shitake liquid and an additional 2 cups of water, simmer until vegetables are soft (about 10 minutes). If using noodles, add to pot in the last 5 minutes. If using bok choy, add to pot in the last minute. Take off heat. add miso liquid and tamari. Divide between bowls.

Drizzle each bowel with sesame oil and garnish with spring onion and avocado.

Fragrant Vegetable and Fruit Tagine

Serves 4.

1

large onion, peeled and chopped

2

tbsp olive oil

2

garlic cloves, crushed

1 tsp ground coriander 1/2 tsp ground ginger 1/2 tsp ground saffron

Inspiried by Jill Duplex

400g canned tomatoes, chopped 400ml water or vegetable stock

400g sweet potato or butternut squash, chopped

8

baby carrots, peeled

8

green olives, cracked

small handful each of dried apricots, figs and dates

1 tsp harissa or chilli sauce

1 tbsp runny honey sea salt and pepper

400g zucchini, roughly chopped

Toss onion, garlic, sweet potato, carrots and zucchini through the can of tomatoes, harissa and olive oil. Place in tagine or cassrole dish (preferably ceramic). Arrange fruit on top of vegetables, and evenly distribute the remaining ingredients over the mix. Cover well. Cook in a 160 degree oven for 1 1/2 - 2 hours, or until vegetables are tender.

Taste for salt and pepper and serve hot, with couscous, quinoa or flat bread.

Wildcrafted Bittersweet Salad

In this recipe you’ll need to get adventurous. You can gather wildcrafted greens from your

backyard, vacant block, park, river side, school, uni, workplace

considered weeds and nutritionally dense as well as edible. Look for herbs and/or flowers such as dandelion, chickweed, rocket, fennel tops, violets, nasturtiums; whatever you are able to identify

wherever!

Most of what are

Serves 4

4

big handfuls of wild greens, washed well.

1

pomegranate, seeds removed and put to the side

4

soft boiled free range eggs (local and free range if possible), shelled and halved

soft goat’s cheese, crumbled 1/2 punnet of cherry or truss tomatoes olive oil balsamic vinegar salt and pepper

Wash wildcrafted greens and divide between 4 plates. Slice tomatoes into quarters. Quarter pomegranate and remove seeds. De-shell eggs, slice eggs in half. Arrange on plates, drizzle with olive oil and balsamic vinegar. Salt and pepper to taste. Particularly good with slice of warmed sourdough or freshly baked bread. Yum!

Tofu, Macadamia and Silverbeet Pie

This pie is inspired by my good friend Gabby’s family recipe. She had adapted a vegan version from her mum’s original spinach and fetta pie recipe, which is always something all the housemates look forward to! Then one night when we were making a big dinner to feed

10, her version got transposed into something a bit different. We needed it wheat free, so it

became a bit like a shepherd’s pie

added. I believe in silverbeet, others are of the spinach persuasion - use what you like. So here is a shepherdy, silverbeety, vegany, wheat free, hippy version of a family classic

then

we wanted it denser, so tofu and macadamias were

Serves 10

6

cups sweet potato, boiled

2

medium bunches silverbeet, washed and sliced

1

cup, cooked pearl barley or puy green lentils

3

big handfuls mushrooms

2

carrots, grated

3

medium zucchini, grated

1 cake of tofu (approx 300grams), crumbled 3/4 - 1 cup macadamia nuts, roughly chopped

2 onions, sliced

2 - 4 cloves of garlic, finely chopped Olive oil

Sea salt and pepper

Preheat oven to 180 degrees celsius. Place the sweet potatoes, in large saucepan and cover with a few inches of water. Bring to boil, and simmer until soft enough to mash (15-20 minutes).

Drain off hot water, mash potatoes with 3 tbls olive oil, season with salt and pepper to taste. Set aside.

Combine all vegetables together in a large bowl, add a good couple of glugs of olive oil, a couple of pinches of sea salt and black pepper to taste, and massage all together. Add remaining ingredients and mix well. In a large, pre oiled, pie tin, transfer mixture - you may need to pack it down quite a bit.

Dollop mashed potatoes evenly over the vegetables and spread smoothly. Bake for 35 - 45 minutes, or until top is golden brown.

Soft-poached Eggs on Sweet Potato Hash Browns with Roasted Capsicum and Chilli Sauce

Serves 4

300g sweet potato, peeled and grated

6 eggs, organic, free range

sea salt and cracked black pepper vegetable oil, for shallow-frying

1

tablespoon white wine vinegar

8

spears asparagus, trimmed and blanched

roasted capsicum and chilli sauce

2

red capsicums

2

large red chillies

4cloves garlic

1 tablespoon olive oil

100g bocconcini, sliced ! cup basil leaves olive oil, for brushing

To make sauce, Preheat oven to 200ºC. Place the capsicums, chillies, garlic and oil in a baking dish and toss to coat. Roast for 35 minutes or until capsicum and chilli skins are blackened. Allow to cool, peel capsicums and chillies and remove seeds. Squeeze garlic from their skins and place in the bowl of a food processor with the capsicums and chillies and process to a smooth paste. Set aside.

Place the sweet potato, 2 eggs, salt and pepper in a bowl and mix well to combine. Heat 1cm oil in a non-stick frying pan over medium heat. Cook ! cups of the sweet potato mixture for 2" 3 minutes each side or until golden and crispy. Drain on absorbent paper and keep warm.

Heat a few centimetres of water in a deep frying pan over low heat until just simmering. Add the vinegar and use a wooden spoon to create a whirlpool. Crack each egg into a bowl and slip into the water. Poach the eggs for 3" 4 minutes, remove with a slotted spoon and drain well. Top the hash browns with the asparagus and eggs and spoon over the sauce to serve.

Aduki Bean Loaf

This is an old favorite. When I first started studying natural therapies, I took a class called “Food as Medicine”. The assignment we were given was to produce a meal that was

nutritionally balanced, made from wholefoods and vegan

The aduki bean tonifies the kidney-adrenal function (your adrenals regulate your stress response to situations), assists the body in the removal of wastes and reduces water

retention. You could also easily substitute the aduki beans with black (turtle) beans, which has more of an affect on the reproductive system; in chinese medicine it is used to regulate the menstrual cycle, PMS, infertility and help ease the transition of menopause. This loaf

ain’t that pretty to look at

this

is what we came up with!

but

she has mounds of inner beauty.

Serves 4

2 cans cooked aduki beans, rinsed and drained well

1 large sweet potato, peeled and cut into large pieces

2 tbls olive oil 1/2 medium onion, finely diced

1 large carrot, finely chopped

2 cups mushrooms, sliced

1 large pitta bread, torn into small pieces and soaked in 1 cup of water - or a couple of slices of sourdough or 3/4 cup brown rice, cooked in 1 1/2 cups of water

2 tbls tamari (to taste)

1/2 cup finely chopped parsley 1/2 tsp salt

2 tsp freshly ground pepper

1/4 cup finely chopped oregano 1/4 cup fresh basil

1 tsp lime juice

Preheat oven to 180C. Place drained beans in a large mixing bowl. Bring a saucepan of water to boil, add the potato, and cook until tender - about 10 minutes. Drain and set aside in bowl with beans.

In a large pan, heat olive oil over medium heat, and saute onion. When soft add mushrooms. When browned add carrot, and keep on heat for a further 3 minutes (until carrot is slightly tender). Add this to beans.

Squeeze excess moisture from the pita bread, add to beans. Add tamari, parsley, salt, pepper, oregano, basil and lime juice. Mash the beans and vegetables with a vegetable masher until all the vegetables are coarsely blended.

Oil a standard bread tin, and evenly spread the mixture. Bake in oven for 45 minutes, or until golden brown on top. Allow to sit in pan for roughly 15 minutes before removing from pan.

Serving suggestion: When straight out of the oven, serve with a big fresh salad. If there are left overs the next day, can be served in a bread roll as a burger with onion, beetroot, lettuce, cucumber, sprouts, tomato etc, slice of cheese and desired condiments (such as tomato relish, mayo, sweet chilli sauce).

Spring Asparagus and Goat’s Cheese Salad

Serves 4

20 spears of asparagus

400g peas or broad beans (freshly peeled would be the best, otherwise, frozen is fine)

1 spring onion, finely chopped 1/4 clove garlic, chopped

3 tsp apple cider vinegar pinch salt pinch sugar

3 tbls olive oil

handful of walnuts

150g fresh goat’s cheese, crumbled

1 small bunch parsley

Blanch asparagus and pea/beans separately in slightly salted water for 1 minute. Refresh with cold water and drain. Whisk oil, vinegar, spring onion, salt and sugar together. Lightly toast walnuts in frypan - keep them in constant motion so they cook evenly. Roughly chop and add to dressing. Arrange asparagus on plate, spoon peas in a line over the top, garnish with goat’s cheese, herbs and dressing.

Roast Vegetable and Cous Cous Layered Salad with a Spicy Dressing

My mum has perfected this dish over the years and has always appeared at barbecues, picnics and easily transposed for formal dinner parties. There is nothing boring about this salad; from the slightly spicy and zesty dressing, to the caramalised flavours of the vegetables to the fetta cheese treasures and the fragrant cous cous at the bottom. This is great accompaniment to marinated meat or fish. But if you want to make it a complete meal (or if you are vegetarian), I have found that replacing the cous cous with quinoa gives a more filling and nutritionally dense meal.

Serves 4 as a main, 8 as a side salad

Roast Vegetable Layer

450g cherry tomatoes, left whole

1

small eggplant, dice into 2 cm cubes

2

medium zucchinis, dice into 2 cm cubes

2

red capsicums, cut into thick strips

1

large onion, dice into 2 cm cubes

1

baby fennel bulb, chopped (middle removed)

8

garlic cloves, left whole

3 tbls olive oil sea salt and pepper

Cous Cous

1 1/4 cups cous cous

2 cups vegetable stock

100g firm goat’s fetta, cut to 1cm cubes

or if using Quinoa

3/4 cup quinoa (white, red, black or a mixture)

3 cups vegetable stock

100g firm goat’s fetta, cut to 1cm cubes

Salad

3 generous handfuls of mixed salad leaves (such as rocket, spinach, radaccio, endive etc)

Dressing 1/3 cup extra virgin olive oil

2

tbls ground cumin

2 tsp sumac (optional)

1 tsp ground corriander (optional)

2 heaped tbls tomato puree

zest of 1 lime

2 limes, juiced

Prepare roast vegetables by placing in a roasting tin/pyrex. Toss all vegetables and garlic with olive oil, season with salt and pepper. Put in oven preheated at 240C on top shelf, roast for 30 - 40 minutes, or until vegetables have toasted at the edges. Remove them to a plate to cool.

In a large heat proof salad bowl (a glass bowl shows off the layers nicely), add cous cous and boiling stock. Stir with a fork, then leave to one side for 5 minutes for cous cous to fully absorb stock. If using quinoa, add quinoa and vegetable stock to saucepan and bring to boil. Simmer for approximately 20 minutes, stirring regularly (or until majority of germ have sepparated from the grain - they will look like little swiggles). Leave to the side with lid on until the grain has fully absorbed stock. Fluff with a fork and trasfer to large heat proof salad bowl.

In the meantime, make up the dressing by whisking all the ingredients together, then pour into a serving jug.

Fork the goat’s cheese into the cous cous, arrange the roasted vegetables ontop and then the salad leaves. Drizzle half the dressing on top, and then allow everybody to add more to theirs if they wish.

Fresh Vegan Lasagne

This version of lasagne is very summery and light. Unlike its wintery counterpart, be sure not to cook excessively as this will spoil its freshness, zest and colour. You’ll be surprised by how cheesy the white sauce will taste. For a smoother white sauce, soak the cashew or macadamias overnight - they will literally turn to cream! If you are not vegan or dairy intolerant, you may like to grate some good quality parmesan cheese on the top to get that lovely golden lasagne top.

Serves 4 - 6

approx 9 sheets spinach lasagne (if vegan, make sure it does not contain eggs).

Vegetable Filling

450g cherry tomatoes, left whole

1

small eggplant, dice into 2 cm cubes

2

medium zucchinis, dice into 2 cm cubes

2

red capsicums, cut into thick strips

1

large onion, dice into 2 cm cubes

1

baby fennel bulb, chopped (middle removed)

8

garlic cloves, left whole

3 tbls olive oil sea salt and pepper 50g pitted olives, chopped handful of torn fresh basil

White Sauce

500g leeks, white part only, chopped or 2 medium white onions, diced 1/3 cup cashew nuts or macadamias 400 ml soy milk (Bonsoy is choice)

1 tsp brewers yeast (optional) grating of fresh nutmeg

2 tsp cornstarch

sea salt and pepper

Prepare roast vegetables by placing in a roasting tin/pyrex. Toss all vegetables and garlic with olive oil, season with salt and pepper. Put in oven preheated at 240C on top shelf, roast for 30 - 40 minutes, or until vegetables have toasted at the edges.

Meanwhile, make the sauce by sautee leeks and cashew nuts in a little water until soft, trasfer to a blender and add the milk. Blend until smooth and then return to pan. Mix cornflour,

brewer’s yeast and nutmeg to sauce. If sauce is too thick, add more soy milk, if too think, add more cornflour. Season with salt and pepper.

When vegetables are done, mix in olives and basil and pop garlic out of its casing. Turn oven down to 180C. In a baking dish (roughly 23cm x 23 cm x 5 cm deep), pour 1/4 of the white sauce, followed by 1/3 vegetable mixture and a single layer of the lasagne sheet. Repeat process, ending up in a final layer of sauce.

Place dish in oven and bake for 25 - 30 minutes or until the top is golden. Serve with a simple salad with a citrus dressing.

Shepherd’s Pie

This is not your average, run of the mill shepherd’s pie

Although there is a bit of preparation involved, use it as an opportunity to put on some good tunes, pour a glass of wine and enjoy the process. Of coarse you can use regular potato in this recipe, but I choose to use sweet potato as it is exceedingly rich in beta-carotene (a precursor to vitamin A) and many other minerals that the humble potato lacks. “Since the water content of sweet potato is low, its vitamins and minerals are concentrated so that we don’t need to eat very much of it to get a goodly quota” - Dorothy Hall.

it

is vegan, easy and delicious.

Serves 12+

8

cups chopped sweet potatoes

8

tbls olive oil

3

cups chopped brown onions

3

clove garlic

1

packet tempeh, crumbled (about 1 1/2 cups)

2

tbls soy sauce

2

tbls each of fresh thyme and oregano

1 tbls of rosemary 1/3 cup water

4

cups of mushrooms, sliced

2

cups of frozen peas, or freshly shelled

1

1/2 cups carrot, diced

3

big handfuls of spinach

1

cup zucchini, diced

sea salt and pepper Optional 2/3 cup macadamia nuts, roughly chopped

Preheat oven to 200 degrees celsius. Place the sweet potatoes, in large saucepan and cover with a few inches of water. Bring to boil, and simmer until soft enough to mash (15-20 minutes).

Drain off hot water, mash potatoes with 3 tbls olive oil, season with salt and pepper to taste. Set aside.

In large fry pan, warm 2 tbls of olive oil over moderate heat. Add 1 cup of onions, soften. Add garlic, cook for 1 minute longer. Add tempeh, a couple of pinches of sea salt, and cook, stirring occasionally for 10 - 12 minutes, until browning nicely. Add soy sauce, herbs and continue to cook for 2-3 minutes, until well browned. Transfer to glass or ceramic casserole dish and set aside. Pour 1/3 cup of water into the pan and bring to simmer (this will infuse

with all the flavours left behind). Add remaining 6 tbls olive oil and remaining 2 cups of onion. Cook until most of the water has evaporated. Add the mushrooms, cook until lightly browned. Add to tempeh mixture and stir through carrot, zucchini, peas, spinach and macadamia nuts (if using).

Dollop mashed potatoes evenly over the vegetables and spead smoothly. Bake for 35 - 45 minutes, or until top is golden brown.

Comfortably serves 4

Dhal

1

1/2 cups of red lentils

1

onion, chopped

8

cloves of garlic, finely chopped (you can’t go any less, - this is the secret ingredient!)

1

tbs garam masala

1

can coconut milk

2

- 3 tsp of vegetable stock powder

1

large sweet potato (or two smaller ones), diced

2

generous handfuls, spinach or silverbeet

2 limes 1/2 cup each of mint and corriander Olive oil

Toasted cashew nuts to serve.

Optional Mango chutney Papadums

Brown rice, quinoa or chapatis (see recipe below) to serve.

In a pan, dry roast the garam masala on medium heat until fragrant. Add a decent splash of water, and add the onion. When onion turns translucent, add red lentils, sweet potato, coconut milk, vegetable stock powder and enough water to cover ingredients (about 2 cm above). Turn heat up, and gently stir. Keep a cup of water next to the pan as to add extra small amounts when lentils have absorbed all liquid in the pan.

The consistency you want to reach is creamy and light orange in colour, this should take roughly 15 - 20 minutes (the lentils should not be well defined anymore - you want mush!). Check to see if sweet potato is cooked through, if not, add some more water and keep at a simmer.

In a separate small pan, add enough oil to evenly and thickly coat the bottom (enough to be able to shallow fry). Add garlic, and place on moderate heat. With a wooden spoon stir continously, as it can burn very quickly. When garlic reaches a light golden colour immediately take it off the heat, as it will continue to cook in the oil. Add to lentil pan and stir through.

When sweet potato is tender, add spinach and stir though - do this a minute before planning to serve.

On a plate, add add brown rice or quinoa, and serve dhal over the top. Garnish with fresh mint and coriander, a couple of tbs of cashew nuts and a big squeeze of lime.

Burn some nag champa and imagine you are in exotic lands.

Makes 8 large, or 14 small

Chapatis

3 cups of flour (spelt, wheat, buckwheat or atta - I have found that barley and kamut don’t contain enough gluten to make them nice and pliable)

1 tbs olive oil

1 tsp sea salt

1 cup warm water

In a bowel, add flour and sprinkle through salt. Make a hole in the middle, add the oil and half of the water, mix. Continue adding water until a nice consistency has been reached (neither too stick, nor too dry). Leave aside for at least an hour.

Sprinkle flour onto your working bench, and pull off a golf ball size piece of dough. With a rolling pin (or large jar), roll dough into a flat circle. Heat a little oil in a non-stick pan on medium - high heat. Place chapati in pan.

You can get a nice momentum going; rolling out the next chapati, whilst the other is cooking. After about a minute or so flip (when the underside is a light golden brown). Finish off the other side for 30 seconds or so. Repeat until all dough is used up. Too easy!

Herbal Tonic

Soup Inspired by Leslie Kenton

What a wonder this soup is! A nourishing classic with a herbal twist. The root of astragalus is considered among the most important Chinese herbs for invigorating vital energy, health promotion and strengthening Qi; it stimulates the immune system, has antioxidant properties and supports the body in the face of stress. Garlic has been used as a warming and blood-cleansing herb to prevent and treat colds, flu and coughs due to its anti-microbial and anti-inflammatory properties for centuries.

Serves 2

1/2 cup of brown rice or pearl barley 30 grams dried, astragalus root

1 1/2 litres vegetable stock + more water as you need throughout the cooking process descent knob of ginger, finely chopped pinch of salt

1

large onion, diced

1

chilli, chopped (optional)

2

carrots, diced

2

cups silverbeet, shredded

1 cup mushrooms, sliced 1/2 red pepper, diced

parsley, chopped

garlic, raw

lots

of it! 4 - 6 cloves

Make 1 litre of vegetable stock Add rice/barley, astragalus, ginger and salt Let simmer for 1 hour Add vegetable, give 30 more minutes Just before serving, remove as much of the astragalus as you can Add a good amount of garlic and parsley - as much as you are able to stand.

Summer Blueberry Soup

Adapted from The Silver Palate Cookbook

Possibly the best sweet, cold soup on earth. A favorite of my mum’s to make in the summer months on balmy nights. You can stir left overs into yogurt or over ice cream for

dessert

or

even breakfast.

5

cups blueberries (fresh or frozen)

4

cups water

4

whole cloves

stick of cinnamon 1/2 cup honey Juice of 1 lemon

1 tbs apple cider vingar

Garnish Plain yogurt - cow, sheep, goat or soy Grated orange rind

Put berries in a pot and add water, cloves and cinnamon. Set over moderate heat and gradually bring to the boil. Stir in honey and reduce heat to a gentle simmer, partially covered, until berries are very tender (should take about 15 mins).

Remove from heat and cool to room temperature. Blend until you have a smooth consistency. Stir in lemon juice, creme de cassis and vinegar. Cover and pop in the fridge for at least 6 hours.

Serve with dollops of yogurt, grate orange rind and whole blueberries. Best eaten on a balmy summer eve.

Reconciliation Soup

by Isabel Allende

#

“Since the age of 19, I have been married every day of my life except for three months of playing around between a divorce and a second marriage. # That means I have had approximately 16,425 occasions to drive some man mad.# The creation of this Emergency Recipe was a matter of necessity.# It is a practically infallible aphrodisiac that I always fix after some terrible fight, a flag of truce that allows me to make peace without humiliating myself too greatly.# My opponent has only to smell it to understand the message”. - Isabel Allende

#

1/2 c. chopped portobello mushrooms (if dried, 1/4 c.) 1/2 c. chopped porcini mushrooms (if dried, 1/4 c.)

1

c. brown mushrooms

1

clove garlic

3

T. olive oil

1/4 c. port

1 T. truffled olive oil

salt and pepper

2

T. sour cream (optional)

If you can’t find fresh mushrooms and must use dried ones, soak them in 1/2 c. of good red wine until they spring up happily; in the meantime, while they’re soaking, I calmly drink the remainder of the wine.# Then I mince the garlic clove for the pure pleasure of smelling my fingers, because I could just as easily use it whole, and then saute it with all the mushrooms in the olive oil, stirring vigorously for a few minutes -- I’ve never counted, but let’s say five.# I add the stock, the port, and the truffled olive oil -- not quite all of it.# I leave a couple of drops to dab behind my ears; let’s not forget, it’s aphorodisiac. # I season with salt and pepper, and cook over low heat with the lid on until the mushrooms are soft and the house smells like heaven. # The last step:# process it in the blender; this is the least poetic part of the preparation, but it’s unavoidable.# The soup should end up with a slightly thick texture, like mud, and with a perfume that makes you salivate and awakens other secretions of body and soul. # I put on my best dress, paint my fingernails red, and serve the soup, in warmed bowls, garnished with a dollop of sour cream.

Wholegrain, Green Buckwheat Pancakes

This one was inspired by my kitchen whiz housemate Alex, who is always coming up with new, interesting things.

Makes 3- 4 pancakes.

1 cup buckwheat, soaked for at least 8 hours (overnight preferably)

2 eggs, organic, free range

milk (cow, goat, soy etc) pinch of salt olive oil Handful or two of greens spinach, silverbeet, kale or tender nettle tops are particularly good) - you can omit this if you would prefer a plain pancake

Rinse soaked buckwheat a couple of times (until it is no longer slimy). Place in food blender and add crack eggs, a splash of milk and salt (and greens if using). Blend adding more milk if needed until a creamy consistency has been achieve; for crepes, add more milk an the batter is bit thinner.

To medium to hot pan, give a glug of oil and spoon batter in. When air bubbles form all over, flip, then give it another minute or so.

Some serving suggestions

If you have chosen to add greens Soft goat’s cheese, chopped herbs and garlic with a drizzle of good quality olive oil Basil pesto, freshly chopped tomato, finely sliced red onion and cooked mushrooms

If you kept it plain Freshly sliced pear, figs, plain yogurt, cinnamon, nutmeg and honey Strawberry, rosemary and caramalised balsamic (strange but delicious) Soft goat’s cheese, fresh fig, caramalised balsamic and shredded basil Baked apple and aduki bean stew Toasted walnut or pecans, maple syrup, yogurt and blueberries

Herbal Fritters

Like a couple of these recipes, this one requires you to go gathering your ingredients. This is an ideal recipe for spring or summer, when all the flowers are in bloom.

1 cup wholemeal flour (wheat, spelt, barley, kamut, rice

2 tsp baking powder pinch of sea salt

1 egg, organic, free range

1/2 cup milk or water

2 tbls olive oil

1 cup dandelion flowers/red clover blossoms/nasturichian flowers/violet flowers

whatever you’ve got)

Mix all dry ingredients together. Beat egg, add all liquids and oil to dry mix. Stir in flowers. Cook as you would regular pancakes. Serve with freshly sliced fruit, honey or jam.

Apple and Aduki Bean Stew

This may sound slightly strange, but trust me, it’s delicious. Aduki beans already have a subtle earthy, sweetness to them, so by soaking a cooking them in apple juice, you are introducing two well suited friends to be. This stew is great if you are sick, and want to add a bit more sustenance than plain apple stew. Also excellent if you are on a cleanse. Add to muesli, wrap up in a crepe or have it as a dessert with ice cream (green tea or black sesame ice cream are my favorites).

10 - 12 granny smith apples, cored and diced 1/2 cup aduki beans, dry

2

cups apple juice

2

tsp ground cinnamon, or a whole cinnamon stick

Soak aduki beans in apple juice overnight - for at least 8 hours. To a pot, add diced apples, beans, soaking juice, and cinnamon. Put on moderate heat, cook for 20 minutes, or until apples of sufficiently cooked through.

soaking juice, and cinnamon. Put on moderate heat, cook for 20 minutes, or until apples of

My Muesli

This is for the man who conquered his fear of peas.

4

cups rice flakes (not to be confused with rolled rice)

3

cups puffed quinoa

1 cup chopped pecan nuts 1/2 cup pumpkin seeds 1/2 cup gogi berries 3/4 cup cranberries

Throw all ingredients together, and store in an airtight container. Serves with milk, yogurt, fruit and a bit of honey.

d Nibbly Bits

a

Crushed Broad Bean, Feta and Mint Dip

600g fresh or frozen broad beans

Couple of good handfuls of fresh mint, chopped 200g feta, crumbled

1 clove garlic, crushed

2 tablespoons balsamic vinegar

! cup olive oil sea salt and cracked black pepper

Cook the broad beans in boiling water for 3–5 minutes or until tender. Peel and roughly chop. Place in a bowl with the mint, feta, garlic, parmesan, vinegar, oil, salt and pepper, lightly crush with a spoon and mix well to combine. Serve with char-grilled sourdough bread. Makes 2 cups.

Raw Mushroom Pate

100g mushrooms 1/4 cup pinenuts 1/4 small onion 1/4 garlic clove 1/2 tbs tahini 1/2 tsp thyme 1/2 tsp parsley pinch of nutmeg soy sauce to taste

Add all ingredients to food processor and blend until smooth. An impressive addition to any vegan antipasto plate. Serve with wholegrain crackers.

Chickweed Pesto

Chickweed is often seen as a nuisance to most gardeners

lawn

She only comes up after there has been a descent amount of rain, and usually found around the bases of trees or garden bed edges. Chickweed is cooling, soothing, anti-inflammatory, healing and nutritive. In herbal medicine, this herb is the first port of call for external inflammatory conditions, such as eczema and psoriasis. Internally, chickweed has dissolving properties, helping to break up and remove mucous from the lungs and sinuses, preventing secondary infections.

or

those who like a well manicure

but

when you know about this one’s attributes, you’ll be looking everywhere for her.

1/2 cup toasted pecan nuts

100 ml extra virgin olive oil

2 cups chickweed

1/2 cup fresh basil leaves

1 clove garlic

a descent pinch of salt 1/3 cup parmesan cheese, grated (optional)

Serving suggestion: Omelette roll: Whisk 2 eggs together. Pop a pan on the stove, add olive oil, then add mixture. When eggs start forming air bubbles flip and cook through. Place omelette onto plate, smother with pesto, some goat’s cheese and rocket (but it still just delicious with pesto), roll up and cut into small 3cm pieces. Can be a whole meal or a starter between a few others.

Nettle Gomashio

1 cup toasted sesame seeds 1/4 cup dried nettle

2 tsp sea salt

Grind all ingredients up in mortar and pestle or in a food processor. Keep in air tight jar.

Sprinkle on salads, stir fries, rice, avocado toast

whatever you like!

6 Ways to Sex Up Ol’ Faithful Hommous

1. Sweet Chilli Sauce - 3 - 4 tbls

2. Jalopeno Chillis - minced, add as much according to taste

3. Roasted or Steamed Pumpkin - substitute 1/3 of chickpeas with pumpkin. Makes a much lighter, flavourful hommous.

4. Sundried Tomatos and Kale - Put the kale in the freezer for about 10 minutes (this immitates the frosts in their natural climate, which is when it is picked. This makes the kale tender), cut up into thin strips and add to pan with a couple of tablespoons of hot water. Cook until kale goes a deep green. Stir through hommous with sundried tomatoes.

5. Instead of chickpeas, use black beans, and instead of lemon, use lime. Garnish with fresh coriander.

6. Nori Seaweed - Shredded and mixed through

7. Miso and Toasted Sesame - omit salt and use miso instead, and add a drizzle of toasted sesame seed oil at the end.

d Sweet Treats

a

Chocolate Mousse

Adapted from Renne Loux

My life has been slightly more enriched since being introduced to the avocado based chocolate mousse. It is always a winner (except amongst those odd individual's who are

adverse to chocolate). This is very much adapted from Renne Loux’s version, a fabulous chef who manages to fuse good nutrition with delicious food. This version uses dark brown sugar instead of the often hard to find agave nectar or the expensive maple syrup. Not only is it

more economical, but gives the mousse a caramel like quality

handy, but all means use them, Replace the sugar with the same amount of maple syrup, or 1/4 cup of agave.

but

if you do have them

2 cups avocado

1/2 cup dark brown sugar (add more if you like it sweet) 1-2 teaspoons vanilla extract

1 teaspoon balsamic vinegar

1/2 teaspoon shoyu soy sauce

1

cup pure cocoa powder (if you want to go all out, go raw chocolate powder)

In a food processor: Blend avocado, brown sugar, vanilla extract, balsamic, and shoyu until smooth and creamy. Add cocoa powder and blend until smooth. Sifting the cocoa powder before adding is a good idea so prevent lumps. Allow to chill one hour or more in the fridge for flavors to make there arrangements amongst one another. Delicious!

If you put this in the freezer, it also makes a delicious ice cream.

Serving suggestion - Renne recommends raspberries and mint, which is really lovely to contrast the velvety richness of the mousse. I have also found the orange segments work well when berries are either out of season or budget. This can easily become a fabulous winter dessert with 1/2 tsp of chilli powder with even an added generous pinch of cinnamon and nutmeg topped with shaved dark chocolate.

Slice of Virtuosity

Ultimate study sustenance! Make a batch at the beginning of the week and you will have all your snacks accounted for. Be creative with this one. You could have other blends such a macadamia, pistachio and cranberry, or dried pear, crystalised ginger and almond.

1 cup flour (spelt, buckwheat, rice or wheat)

1 tsp ground cinnamon

1 cup dessicated coconut

1 cup rolled oats or rolled barley 1/2 cup honey

1 cup soy milk

1/2 cup chopped apple 1/4 cup dried apricots 1/4 cup dried sultana

1 cup mixed nuts and seeds (such as pumpkin, sunflower, sesame seeds and almonds)

1 grated carrot

Preheat oven to 180 degrees. Line a deep baking tray (around 15cm x 30 cm). Combine all dry ingredients in a bowl, gradually add in soy milk and honey. Stir until well combined. Place mixture in tray, and spread out evenly. Cook for 45 minutes - 1 hour. Let cool. Slice.

Particularly delicious as an in-between meal snack with a cup of nourishing herbal infusion.

Raw Chocolate Hedgehog Slice

There are those times in our lives that we all wish we had a couple of clones of ourselves to get everything done (including sleep!). This slice is not only super fast to make, but also nutrient dense. I have also added kola nut and gurana powder to these before for festivals - about a good 2 - 3 tbls of each - it’ll have to you bouncing and dancing for hours! Enjoy with a cup of strong nettle infusion to support those adrenals, put your feet up for 5 minutes and feel your body thanking you.

Makes 36 square slices

1 cup dates, pitted

1/2 cup sultanas 1/2 cup dried figs, chopped 1/2 cup hazelnuts

2

cups rolled oats/rolled barley

1 tsp vanilla extract

3-5 tbsp cocoa, raw if possible (depends on how intense you are on chocolate) pinch himalayan/sea salt 1/2 tsp cinnamon Optional 1/4 cup goji berries

1 -2 tbls maca powder

Combine all ingredients in a food processor. Process until mixture begins to stick together. Press unto a baking paper lined 20 cm x 30 cm slice tine. Refrigerate.

Olive Oil Anise Cake with Blood Orange Macedonia

By Evelyn Kimber of the Boston Vegetarian Society

It is hard to believe that this cake is vegan. It is beautifully light yet holds a richness that makes it a satisfying dessert or accompaniment to a cuppa. I have hardly tweaked Evelyn Kimber’s original recipe at all as it is pretty damn perfect.

1 cup soymilk

1 " tsp apple cider vinegar " cup raw sugar

1/4 cup extra virgin olive oil

1 tsp vanilla

1/2 tsp sea salt

1 1/3 cup unbleached all purpose flour (spelt can replace if wheat sensitive)

1 tsp baking powder

1/2 tsp baking soda

2 - 3 tsp toasted and ground anise seed (toast in a dry pan over medium heat until

fragrant and lightly browned, cool and grind in a spice or coffee grinder, or use pre- ground) 1/4 cup cocoa nibs or shaved dark chocolate (Whittiker’s Black Ghanna 70% is choice).

Blood Orange Macedonia Topping

4

blood oranges (but regular oranges will also do), segmented

2

tangelos, tangerines or mandarins, segmented

2-4 Tablespoons orange muscat wine or orange liqueur, such as Grand Marnier

Preparation

Preheat oven to 180 degrees and lightly oil an 8" round pan with olive oil and line the bottom with baking paper. Toss the citrus segments with alcohol. Keep covered in the refrigerator until ready to use. In bowl, whisk the soymilk and vinegar together until thickened. Add the sugar, olive oil, vanilla and salt to the soymilk mix and whisk well to combine.

In another bowl, sift the flour, baking powder and baking soda and whisk to combine. Add anise to the dry mix. With whisk in hand, slowly pour the wet mixture into the dry, whisk vigorously until well combined and smooth.

Pour batter into the prepared pan and bake for 30 minutes or until a toothpick inserted in the middle of the cake comes out clean. Allow cake to cool on a rack for 10 minutes before removing from pan and allowing it to cool fully before serving.

To serve: Cut wedges of the cake and generously scoop Blood Orange Macedonia on top, sprinkle with 1-2 teaspoons of cocoa nibs/shaved chocolate

Ginger and Jasmine Poached Pears

A fragrant dessert that is incredibly easy to make.

3 cups strongly brewed jasmine green tea

1/3 raw sugar

2 cm piece ginger, peeled and thinly sliced

3 ripe but firm pears, such as Bosc or Pakenham, peeled and halved 1/4 vanilla pod or 1/4 tsp vanilla extract

Put tea, sugar, vanilla and ginger into a wide shallow pot and bring to boil. Reduce heat to medium and simmer for 5 minutes. Arrange pears in pot, cut sides dow. Cover and simmer gently, spooning the liquid over the pears every now and again, until tender (15-20 minutes). Let pears cool in liquid. Serve warm or at room temperature with poaching liquid spooned over the top, with ice cream, mascarpone or yogurt (Jalna’s vanilla yogurt works particularly well).

You could also replace the 3 cups of jasmine tea with ginger beer, and replace the sugar with the same portion of honey.

d

Concoctions

a

My Version of the Famed Woodfordain Amazonian Ice Cooler

I first came across this drink on my first day at Woodford folk festival - it was a hot and humid

day, with a buzz of something quite enchanting in the air. It felt slightly out of place to have

my usual morning coffee when everything around me was so far away from the real world -

coffee was not the tonic around these parts.

such a powerful yet sustained festival pick-me-up. It’s as green as a hippy prancing through

Once you try it, you’ll understand why this is a

the fields

joy!

Serves 2

1

tsp Siberian Ginseng

3

tsp Yerba Mate

1

tsp powdered Gurana

1/2 tsp powered green tea (matcha) - if you do not have this, 2 standard green tea bags or 1 tsp of loose leaf green tea will do 1/2 - 1 tsp of Spiralina (depends on how keen you are on the stuff)

2 generous tsp honey

400 ml good quality apple juice ice

In a small pot add just over a cup of cold water to ginseng and bring to boil. Simmer for 10

minutes with the lid on. Turn off heat, leave for a minute or so (to take the edge off the heat)

and add gurana.

After another 3 minutes add honey, mate and green tea bags/loose leaf if using (both green tea and mate don’t appreciate being heated above 80 degrees celsius, otherwise they rebel

and make your tea bitter). Infuse for 3-4 minutes then strain and place in fridge.

Once the tea is cool, divide evenly between 2 cups, add powdered green tea and spiralina and

mix throughly until all is mixed through. Add ice, and then top up with apple juice.

**The original also contained pineapple juice, so if you are feeling particularly swish, go 1

part pineapple juice to 2 parts apple.

Apple Cinnamon Drink

Gently simmer 1 stick of cinnamon (broken up into a few pieces, as this helps to release all the beautiful volatile oils) in 1 cup of apple juice, covered for 10 minutes. Sip slowly whilst bundled up in a blanket.

Cinnamon

- used as a treatment for cold and flu in South East Asia

- protects against yeast infections

- settles an upset stomach

- increase circulation

- warming and comforting

Clear Skin Tea

This tea was a saviour in my teenage years - it would always calm the redness of an outbreak as well as my dismay. Although this is no cure for acne or troublesome skin, it cleanses, soothes and helps remove the troublesome buggers. Nettle, Red Clover and Calendula all work on gently cleansing the blood and giving the body needed nutrients. Dandelion and Burdock are a power-pack duo, improving liver function and encouraging metabolic wastes to be on their merry way out of your system. Lemon balm and Oatstraw both give a pep up to the nervous system, giving it an extra hand in the face of stress.

system, giving it an extra hand in the face of stress. Makes 90 grams of tea

Makes 90 grams of tea

20

grams Nettle (Urtica dioca), leaves

20

grams Red Clover (Trifolium pratense), flowers

20

grams Calendula (Calendula officinale), flowers

20

grams Lemon Balm (Melissa officinalis) or Oatstraw (Avena sativa)

15 grams Dandelion (Taraxacum officinale), root (powdered)

Shake mix before use, as the heavier roots tend to fall to the bottom. Per 1 cup of boiling water, add 2 tbls of herbs. If you have got an exacerbation, make an entire pot or thermos and sip it slowly throughout the day.

Drink in the morning and in the afternoon.

Digestive Tea

1

part Fennel

3

parts Peppermint

1

part Licorice

1

part Star anise

Digestive Bitters Tea

1

part Yellow dock (or for a less intense version, dandelion root)

1 part Licorice 1/2 part Ginger 1/4 part Cardamon

Sensuously Spicy Tea

1 part Lemongrass

1/2 part Ginger 1/2 part Gotu Kola 1/4 part Hibiscus 1/4 part Cardamon 1/2 part Rose

Dream Enhancing Tea

3 sticks Cinnamon, crushed

1/2 cup Mugwort 1/4 cup Gogi berries 1/2 cup Spearmint 1/2 cup Licorice and if you can get your hands on some 1/2 cup Blue Lotus flowers

Hangover Juice

Inspired by Kate

Grapefruit and the liver are friends. Good friends. The type of friends that will listen to one another rant face all night about whimsical fantacies/relationship entanglements/life who

has/philosophical, mystical epiphanies get what I mean.

and

so forth. It’s divine intervention really. You

Juice of 1 -2 ruby grapefruits Juice of 1/2 lime

2 tbls grated ginger - squeeze juice out into glass and discard fibre finely chopped mint ice

Add all to glass.

Nourishing Nettle Hair Potion

1 liter apple cider vinegar

1 liter jar, packed loosely with freshly picked nettle, or 1 1/2 cups of dried nettle 12 drops of chamomile, rosemary or lavender oils

Dandelion Coffee (LSD)

Dandelion root profoundly affects the liver; it helps get its digestive juices flowing,

strengthens, tonifys and nourishes the tissues - something that is very useful when too much

good living and partying has been going round.

you are trying to get off the coffee bandwagon; dandelion is slightly bitter, but has a lovely caramel like quality to it, quite similar to it caffeinated counterpart. Try half coffee, half dandelion to start with, and then increase the ratio of dandelion.

This is stupidly easy to make. It’s good if

1 tbs roasted dandelion root

200

ml cold water

100

ml soy milk

honey to serve

In the winter time, you may like to add a few warming spices for a comforting, spicy

fare

spices to the roasted dandelion root in cold water, and gently bring to simmer together, then add your milk, and gently warm up to desire temperature. Sweeten with a bit of honey.

prepare

with ginger and cardamon. Or with a cinnamon stick. For both, add the

Summer Spices

# Mint

" Saffron

" Cumin

" Cardamon

" Corriander

Winter Spices

# Asafetida

" Black pepper

" Caraway

" Caynne

" Cinnamon

" Cloves

" Fennel

" Fenugreek

" Ginger

Spice Mixes

Bengali Curry Spice Mix

" 1 tbls brown mustard seeds

" 1 tbls fennel seed

" 1 tbls cumin seeds

" 1 tbls nigella seeds

" 2 tsp fenugreek seeds

d

Appendix

a

Legume Cooking Guidelines

 

Bean Variety (1 cup dried)

 

Soak Time

 

Simmer

   

Cups Water

 

Time

Aduki

Optional

4

1 1/2 hours

Black, Turtle

At least 4 hours

4

1 1/2 hours

Black Eyed-Peas

Optional

4

1 hour

Chickpea

At least 4 hours

4

1 1/2 hours

Great Northern

At least 4 hours

4

2 hours

Kidney

At least 4 hours

4

1 1/2 - 2 hours

Lentil Red/Green

Not required

3

25

- 40 minutes

Lima

6

- 8 hours

3

1 1/2 - 2 hours

Mung

6

- 8 hours

3

1 1/2 - 2 hours

Navy

6

- 8 hours

3

1 1/2 hours

Soybean

6

- 8 hours

4

1 1/2 hours

Green of Yellow Split Pea

Not required

3

45

minutes