Hummus Dip (GF, V)
Serves 8; preparation time 10 minutes
A healthy spread for your bread, this dip has calcium and magnesium, and a range of antioxidants including lemon polyphenols that can help to suppress weight gain and balance blood sugar. Serve with vegetable ‘dipping sticks’ such as red capsicum, peeled carrot and celery, or use in place of butter on sandwiches.
1x400g (14oz) can chickpeas
5 tablespoons water
4 tablespoons hulled tahini (sesame seed paste)
juice of 1⁄2 lemon (2–3 tablespoons juice)
1 tablespoon extra virgin olive oil
2 teaspoons apple cider vinegar
1 teaspoon freshly minced garlic
1 teaspoon cumin
1 teaspoon honey
1⁄2 teaspoon sweet paprika
iodised sea salt, to season
ground black pepper, to season
Drain and rinse the chickpeas and discard any discoloured ones, then place in a food processor. Add the remaining ingredients and blend on high speed until puréed. Add a small amount of water or extra lemon juice if the dip is too thick. Taste the mixture and season with sea salt and ground black pepper if desired. If refrigerated, hummus will stay fresh for up to a week.
NOTES
If you would like to cook dried chickpeas instead of using canned chickpeas, use 200g (7oz) dried chickpeas and read ‘Cooking guide for legumes’.
Avocado Dip/Spread (GF, V&Vn)
Serves 4; preparation time 5 minutes
This dip is rich in good oils, and the garlic, avocado and lemon juice make it antiparasitic and great for the immune system. Cumin is wonderful for healthy blood and steady blood sugar levels. Spread it on grainy crackers or toast, or serve it as a party dip along with vegetable dipping sticks.
1 large ripe avocado (see ‘Avocado tips and tricks’)
juice of 1⁄2 lemon (2 tablespoons)
1⁄2–1 clove garlic, minced
1⁄2 teaspoon ground cumin
iodised sea salt, to season
ground black pepper, to season
There are two ways to prepare this:
1. Place all the ingredients into a food processor and blend on high until smooth.
2. Alternatively, mash the avocado with a fork and mix in the remaining ingredients. Keep the dip refrigerated and use within 2–3 days.
Alkaline Mint Sauce (GF, V)
Makes enough for 5+roast dinners; preparation time 5 minutes, standing time 10 minutes
An old-fashioned favourite with an alkaline twist, this mint sauce is the secret to making a healthy lamb roast even healthier.
small handful (1⁄2 cup) finely chopped mint leaves 3⁄4 cup water
1 tablespoon honey
1 1⁄2 tablespoons apple cider vinegar
Place the chopped mint, water and honey in a jar and microwave on high for 2 minutes (this time may need to be adjusted for your microwave). Keep an eye on it to check it doesn’t boil over, particularly if using a small jar. Mix and allow to stand for at least 10 minutes. Then add the apple cider vinegar. Mix well. Write the date on the jar. (If you don’t have a microwave simply pre-boil the water then place the chopped mint, boiling hot water and honey in a jar and allow to stand for 10 minutes before adding the apple cider vinegar.)
NOTES
It is best to sterilise the jar and lid to ensure long shelf life. See ‘How to sterilise jars’. It will keep fresh in the refrigerator for approximately 2 months (unsterilised), or at least 6 months if the jar has been sterilised correctly.
Healthy Mayonnaise (EP, GF, V)
Makes 1 cup; preparation time 10 minutes
This tasty mayonnaise is a good source of B vitamins and anti-cancer flavonoids. It’s also free of raw egg white so it’s a healthy alternative to the store bought varieties. And the apple cider vinegar is not only alkalising but it also works as a natural preservative.
3 egg yolks
2 teaspoons apple cider vinegar
1 tablespoon lemon juice
1⁄4 teaspoon ground cumin
dash of yellow curry powder
8 tablespoons extra virgin olive oil
Using a small food processor, beat together the egg yolks, apple cider vinegar, lemon juice, cumin and curry powder until smooth. Then gradually, while the processor is running and the feeder hole is open, add the oil one tablespoon at a time, and process very well after each tablespoon until thick and creamy. Do a taste test and adjust to your liking: you can add sea salt and pepper or minced garlic. Will keep for 3–4 days if refrigerated.
NOTES
Uncooked egg whites can cause a biotin/B-vitamin deficiency, as the avidin latches onto biotin so your body can’t absorb it. However, once cooked, egg whites are a healthy source of protein so the leftover egg whites from this recipe can be used in an omelette (see Power Omelette recipe—just substitute two of the eggs in the omelette recipe for three egg whites).
EP: this recipe is okay for people with skin sensitivities, although limit how much lemon juice you use in this recipe and don’t add the black pepper or spices—instead, you might like to add half a teaspoon of minced garlic and finely cut parsley and make it like an aioli (yum).
Honey Soy Marinade (GF, V)
Makes enough for 2–3 meals; preparation time 5 minutes
This delicious antioxidant-rich marinade will turn you into a gourmet cook in less than 5 minutes. It’s perfect for fish, chicken, tofu and red meat dishes. The secret ingredient is tomato sauce (yes, really).
1⁄2 cup salt reduced tamari or soy sauce
3 tablespoons honey
4 tablespoons quality tomato sauce (ketchup)
1 teaspoon freshly grated ginger (see ‘Grating ginger’)
2 teaspoons minced garlic
1 teaspoon mild wholegrain mustard (optional)
small handful coriander (cilantro) leaves, finely chopped
Mix all ingredients in a jar. Taste the marinade and adjust to liking (you can add extra ginger and mustard if desired). Marinate your protein food of choice for 1 hour or check notes below. (Thanks Annie Bloom for this recipe.)
NOTES
Fish and tofu: marinate for 20–60 minutes. Red meat and chicken: marinate for at least 30 minutes (though 1 hour is better and overnight is fantastic). Store marinating protein food in a sealed container in the refrigerator and baste regularly while marinating.
Use spare marinade within 1 week (it is used in three dinners in Menu 1, and two dinners in Menu 2).
GF: check the ingredients of the mustard and tomato sauce/ketchup and use tamari sauce instead of soy sauce.
Breakfasts
Q: What do you call a computer superhero?
A: A screen saver.
Surprise Porridge (EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 10 minutes (optional: soak the oats in water overnight)
Oats are rich in cholesterol-lowering beta glucan for healthy blood and beautiful skin. And with the added goodness of omega-3 rich linseeds and antioxidant abundant fruit and cinnamon, you can’t go wrong with this healthy breakfast. See notes for the correct oat measurements for your family.
1 1⁄2 cups rolled oats
4 1⁄2 cups water
sprinkle of ground cinnamon
fruit of choice (e.g. 1 banana, sliced or 1 large apple, grated)
honey or real maple syrup
ground linseeds (optional, for omega-3)
organic soy milk or milk of choice (or water)
Place oats and water in a medium sized pot and bring to the boil (do not use a small pot if cooking for more than 2 people, as the porridge may not cook properly). Simmer for 10 minutes, stirring occasionally. Add more water as required and stir in the cinnamon. Place the fruit in four empty bowls (this is the surprise: the fruit is at the bottom). Pour in the cooked oats. Top with honey or maple syrup, ground linseeds and milk of choice.
NOTES
Un
cooked measurements: for adults, add 1⁄2 cup rolled oats each; older children add 1⁄3 cup each and small children 1⁄4 cup each.
The secret to a good porridge is to use three times the amount of water to rolled oats and add extra water if necessary.
Preferably soak the oats in water overnight to help them cook faster. Soaking also begins the germinating process which increases nutrient digestibility and goodness.
Microwave oats: to save time you can cook the oats in batches in the microwave. Place the desired amount of oats in individual bowls, cover with water (I use double the amount of water at this stage). Then cook the oats for 2 minutes on high. Stir and add the remaining water then cook for another 1–2 minutes on medium, checking regularly to ensure the bowl does not overflow.
Bircher Muesli (Messy Muesli) (EP, V&Vn)
Serves 1 adult (for a child-sized serve, halve the measurements); preparation time 5 minutes, soak overnight if possible
As sweet as your first-born, and as more-ish as a breakfast can be. If you prefer your muesli (granola) less sweet and more feisty (like your second-born?), then use natural, Greek or organic plain yoghurt. If you have a sweet tooth, use conventional berry flavoured yoghurt.
3⁄4–1 cup rolled oats
sprinkling of linseeds/flaxseeds (ground finely or left whole)
handful of sultanas (golden raisins)
1⁄2 cup apple juice (no added sugar or preservatives)
dollop of yoghurt of choice (optional)
organic soy milk or milk of choice
1 cup seasonal fruit (see ‘What’s in season right now?’ or suggestions)
Place the oats, linseeds, sultanas and apple juice in a bowl and mix well (add yoghurt if desired). Then add enough soy milk to cover the muesli. Cover with a lid or plastic wrap and refrigerate overnight.
The next morning serve it warm or cold, adding a splash of soy milk and topped with seasonal fruit such as blueberries and banana.
NOTES
EP: omit the sultanas and yoghurt, and use banana, peeled pear and papaya.
I like this muesli without the yoghurt and I serve it cold with chopped cherries and apricot (these are summer fruits).
Q: Why did the computer get glasses?
A: To improve its web-sight.
Almond and Rice Bircher Muesli (GF, V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes
No overnight soaking is required for this quick and easy gluten-free muesli (granola).
2 cups puffed rice
1 cup processed rice bran
1⁄4 cup chopped almonds
1⁄2 cup organic plain yoghurt
1 tablespoon whole linseeds/flaxseeds (optional)
1⁄4 cup apple juice (no added sugar or preservatives)
organic soy milk or milk of choice
1 banana, sliced
Place the puffed rice, rice bran, almonds, yoghurt, linseeds and apple juice in a bowl and mix well. Add enough soy milk to cover the muesli. Top with sliced banana.
Breakfast Beans (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 6 minutes, cooking time 10 minutes
extra virgin olive oil
handful of finely chopped spring onion, (scallions) including green parts
2 teaspoons mustard seeds
2 dashes mild yellow curry powder
2 dashes ground cinnamon
2 dashes ground coriander
1 teaspoon apple cider vinegar
2 teaspoons honey or real maple syrup
2x400g (14oz) cans cannellini beans
1x400g (14oz) can diced tomatoes (or 4 very ripe roma (plum) tomatoes, diced) ground black pepper, to season
grainy bread or spelt sourdough
In a frying pan, heat a splash of extra virgin olive oil on high heat and sauté the spring onions, mustard seeds, curry powder, cinnamon and ground coriander for 3 minutes. Add the apple cider vinegar, honey, cannellini beans and tomato, mix and cook until heated and softened (about 7 minutes). Taste and season with ground black pepper and more spices if desired. Serve with sliced grainy toast or spelt sourdough toast.
NOTES
GF: use gluten-free bread.
No spring onions? You can use 1 medium brown onion (peeled and finely diced) instead. However, cook the bean mix for an extra 5 minutes during the final cooking stage to soften the onion.
Yummy Rice Flour Pancakes (GF, EP, V & Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 5 minutes
These look just like white flour pancakes, minus the gluten, girth and guilt. Don’t tell your child they’re not full of sugar—tell them they’ve got apple juice and sparkly fairy dust in them.
1 cup brown rice flour
1 teaspoon baking powder (use gluten-free if necessary)
1⁄2 teaspoon bicarb soda (baking soda)
sprinkle of ground cinnamon
2 eggs, lightly beaten (or egg substitute)
1 cup organic soy milk or milk of choice
1 cup apple juice (no added sugar or preservatives)
1 tablespoon honey, plus extra to serve (EP and Vn: golden syrup)
extra virgin olive oil (EP: butter or rice bran oil)
In a medium bowl, mix together the rice flour, baking powder, bicarb soda and cinnamon. Then add the eggs and soy milk and mix. Add the apple juice and the honey and mix well until lump free.
Oil a small frying pan and cook 1⁄4 cup of mixture at a time. Lightly cook each side, turning when bubbles appear. Repeat the process for each pancake.
Serving suggestion: top with honey or golden syrup and add sliced mango, banana (for EP), ground linseeds and almonds, or see ‘Pancake toppings’ for other options. Spread the filling onto the pancakes. Serve flat or rolled.
NOTES
If you are allergic to soy milk and dairy, use rice milk (one that is rich in protein with added chickpea protein). If you are allergic to egg or are vegan, use a suitable egg substitute (ask at your local health food shop).
EP: omit the cinnamon, honey, olive oil and mango and see alternative suggestions.
Almond Buckwheat Pancakes (GF, EP, V)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 5 minutes
This tasty pancake recipe is gluten free and rich in protein and anti-cancer flavonoids from the buckwheat flour and fruit. Use ‘malt-free’ soy milk if gluten intolerant.
3⁄4 cup buckwheat flour
1⁄2 cup cornflour (cornstarch)
sprinkle of ground cinnamon
1 1⁄2 teaspoons baking powder (GF: use gluten-free if necessary)
2 eggs, lightly beaten
1 cup organic soy milk or milk of choice (GF: malt-free soy milk)
1⁄2 cup apple juice (no added sugar or preservatives)
1 tablespoon golden syrup (maple syrup)
extra virgin olive oil
seasonal fruit/fillings of choice (see ‘Pancake toppings’)
In a medium bowl, sift the buckwheat flour, cornflour, cinnamon and baking powder. Mix together. In a separate bowl, combine the eggs and soy milk. Gradually mix into the dry ingredients, then continue mixing until lump free.
Oil a small frying pan and heat to a medium heat. Pour in a thin layer of batter and cook lightly on each side, turning when the mixture begins to bubble. Repeat the process for each pancake.
In a bowl, mix together the filling ingredients. Spread filling onto pancakes. Serve flat or rolled.
Pancake toppings
Whole Fruit Jam: Spread 1–2 teaspoons onto each pancake.
Almond, Banana and Strawberry: Mash 1–2 bananas and mix with 1 cup diced strawberries and 1⁄4 cup chopped almonds.
Papaya and Agave Nectar: Thinly slice and dice 400g (14oz) of papaya and arrange on the pancakes. Drizzle with agave nectar. Note: Agave nectar may not be a common sweetener but it has a delicious nectar taste, it’s high in fructose, giving it a low glycaemic index and is ava
ilable from health food shops.
Lime and Strawberry: Mix 2 tablespoons whole fruit strawberry jam, juice of 1 lime, 1 cup diced strawberries, 1 small banana, sliced, and 1⁄4 cup chopped almonds (optional), and arrange on the pancakes.
Healthy Family, Happy Family Page 13
