Recipe Wednesday

Chocolate Beetroot Cake

 

Cake mix

3 cups coconut sugar

150ml almond or macadamia oil

600g spelt (white) flour or gluten-free flour of your choice

1 ½ cups cocoa powder

850–900ml ó water and ó soya milk

8 tsp baking powder, aluminium and gluten-free

2 tsp vanilla paste

2 cups grated beetroot, loosely packed

 

Chocolate ganache

300g 70% dark chocolate, shaved

300ml coconut cream or milk

1 tbs balsamic vinegar

Pinch good salt

1 tsp vanilla

 

  1. Preheat oven to 180°C (350°F). Place a round 25cm spring form cake tin on baking paper. Trace the base of the tin and cut out the circle. Then cut wide strips for sides so they measure higher than the rim of the tin. Line tin.
  2. Beat the sugar and the oil together until combined. Add the rest of the ingredients and gently beat for 5 minutes, aerating the mixture to create lightness. Pour the batter into the tin and place in the hot oven, on the middle rung. Bake 1 hour and 15 minutes or until the sides of the cake have pulled away from the edges. Stick a skewer into the centre of the cake to ensure it’s cooked. The skewer should come out moist but clean, with no cake stuck to it. Only do this after 50 minutes to 1 hour and not before, as you risk collapsing the cake!
  3. Once cooked, remove cake from the oven and allow it to cool for 5 minutes. Carefully remove from the tin and place a cooling rack on the top of the cake and flip it over gently (a flat baking tray will do). Remove the base of the cake tin and flip gently so the cake is upright once again. Allow to fully cool, then ice with the ganache.
  4. To make the ganache
  5. Melt the chocolate in a stainless steel bowl sitting over a saucepan of boiling water.
  6. Ensure the bowl sits over the rim of the saucepan so no steam can escape and spoil the chocolate. Once chocolate has just melted, remove from the heat and add the remaining ingredients and whisk until blended. Place in the fridge for 30–40 minutes or until ganache has begun to stiffen.
  7. Once ganache has cooled and is slightly stiff, pour evenly over the cake, covering the sides as well, using a flat spatula. Place in the fridge for ganache to fully set

Recipe Wednesday

Slow Cooker Broccoli Beef

680g flank steak, thinly sliced and chopped into 2 inch pieces

1 cup beef broth

⅔ cup low sodium soy sauce

⅓ cup brown sugar

1 tablespoon sesame oil

1 tablespoon minced garlic

¼ teaspoon red chili flakes (optional)

4 cups broccoli florets

2 tablespoons corn starch + 4 tablespoons cold water

 

 

  1. Grease the inside of a slow cooker. Add steak, beef froth, soy sauce, brown sugar, sesame oil, garlic, and chili flakes. Cover and cook on high for 2-3 hours or low 4-5 hours.
  2. 20 minutes before serving, uncover the slow cooker. In a small bowl whisk corn starch and water until dissolved. Add to slow cooker and stir. Cover and allow to cook another 20-25 minutes.
  3. Just before serving, place broccoli in a large tupperware, fill with ½ inch of water, and place the lid on in an off-set manner so that the container can vent. Microwave on high for 3 minutes. Drain, stir broccoli into slow cooker, and serve.

 

Notes:

For a bit of a spicy kick, add a full 1-2 teaspoons of crushed red pepper flakes.

Recipe Wednesday

Zucchini and Bacon Fritters with garlic Yoghurt

2 medium zucchini, grated

1 medium desiree potato, peeled, grates

4 shortcut bacon rashers, trimmed, finely chopped

¼ cup plain flour

1 egg lightly beaten

2 tablespoons chopped, fresh chives

Vegetable oil for shallow frying

Chopped chives to serve

Garlic yoghurt

2 garlic cloves, crushed

1/2 cup plain Greek-style yoghurt

 

 

  1. Squeeze excess moisture from zucchini. Drain on paper towel. Combine zucchini, potato, bacon, flour, egg and chives in a bowl. Season with salt and pepper.
  2. Heat oil in a large frying pan over medium-high heat. Spoon 1?4 cup zucchini mixture into pan, pressing to flatten. Repeat to make 3 more fritters. Cook for 5 minutes or until golden underneath. Turn, pressing again to flatten. Cook for 5 minutes or until golden and crisp. Transfer to a plate lined with paper towel. Cover loosely with foil to keep warm. Repeat process with remaining mixture.
  3. Meanwhile, make Garlic yoghurt: Combine garlic and yoghurt in a bowl. Season with salt and pepper. Sprinkle fritters with extra chives. Serve with garlic yoghurt.

 

Notes:

There is no reason you couldn’t add/ exchange other vegetables (carrots, sweet potato, broccoli etc)

You can also cook in coconut oil.

 

Recipe Wednesday

Sugar Snap Pea and Carrot Soba Noodles

Soba

170g soba noodles

2 cups frozen organic edamame

280g (about 3 cups) sugar snap peas or snow peas

6 medium-sized carrots, peeled

½ cup chopped fresh cilantro (about 2 handfuls)

¼ cup sesame seeds

 

Ginger-sesame sauce

¼ cup reduced-sodium tamari or soy sauce

2 tablespoons quality peanut oil or extra-virgin olive oil

1 small lime, juiced

1 tablespoon toasted sesame oil

1 tablespoon honey or agave nectar

1 tablespoon white miso (optional)

2 teaspoons freshly grated ginger

1 teaspoon chili garlic sauce or sriracha

 

  1. To prepare the vegetables: Use a chef’s knife to slice the peas in half lengthwise (or just roughly chop them). Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente, according to package directions (probably about 5 minutes), then drain and briefly rinse under cool water. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds. Serve.

NOTES: Make it vegan: Sub agave nectar for the honey.

Make it gluten free: Buy certified gluten-free, all buckwheat soba noodles and use tamari instead of regular soy sauce. Make sure your miso is gluten free, if using.

 

Recipe Wednesday

2 medium sweet potatoes (1 pound total)

1 cup red-wine vinegar

1/2 cup sugar

4 black peppercorns

1 large red onion, sliced

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

8 (6-inch) flour tortillas

5 cups baby spinach (about 4 ounces)

1 cup shredded part-skim mozzarella

4 teaspoons olive oil

 

  1. Microwave potatoes on high until tender (about 15mins)
  2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand for 10mins. Drain onion slices and transfer to a plate to cool
  3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filing among for tortillas. Top each with 1 heaped cup spinach, ¼ cup cheese and another tortilla
  4. Heat a large non-stick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas, cut in quarters and serve each with ¼ cup pickled onions.

Recipe Wednesday

Toasted Oat Muesli

1 ½ cups rolled oats

½ cup sliced almonds, coarsely chopped

3 tablespoons flaxseeds

½ cup dried banana chips and/ or raisins

½ teaspoon ground allspice or ground cinnamon

3 ½ cups milk of your choice

 

  1. Preheat oven to 180 degrees . Spread oats evenly in a 38x25x2cm baking pan. Bake for 8 minutes. Stir in almonds and flaxseeds. Bake for 8 to 10 minutes more or until oats are light brown and almonds are toasted, stirring once.
  2. Cool in pan on a wire rack. Add banana chips and allspice; stir to combine. Serve with milk.
  3. Place muesli in an airtight container; cover. Store in the refrigerator for up to 2 weeks.

 

Recipe Wednesday

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Don’t this little babies look delicious?

Paleo Pancakes

¼ cup coconut flour

1/8 tsp baking soda

Pinch of salt

1/3-1/4 cup coconut milk

2 tbsp organic cold pressed coconut oil

3 eggs

1-2 tbsp honey

½ tsp vanilla extract

maple syrup to taste

 

  1. Thoroughly mix the eggs, coconut oil, and honey together
  2. Add the coconut milk and vanilla extract
  3. Throw in the coconut flour, baking soda, and salt. Mix, but remember, not too much
  4. Melt a dab of butter in your skillet and then using a measuring cup, add a little batter to the pan. I recommend figuring out how many pancakes you’d like to make beforehand so that you can use the appropriately sized cup or ladle. The recipe should yield around 8 or so pancakes
  5. Remember that you aren’t likely to see many bubbles forming on the top so carefully check the underside of your pancake before flipping.
  6. For best results, serve your pancakes right away
  7. Drown those bad boys in maple syrup, grab your fork and enjoy!

Recipe Wednesday

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Protein packed to make you feel fuller for longer…

Chicken and Quinoa Salad

220g (1 cup) quinoa, rinsed

2 x 200g chicken breast fillets, cuts into thin strips

2 tablespoon extra-virgin olive oil

1 garlic clove, crushed

small handful of flat leaf parsley, finely chopped

155g (1 cup) almonds, toasted, plus extra serve

130g (1 cup) dried cranberries, plus extra to serve

big handful of baby spinach

1 avocado, diced

 

Chimichurri dressing

30g (1 cup) chopped flat-leaf parsley

½ teaspoon chopped fresh oregano leaves ( or dried)

3 garlic cloves

1 teaspoon chilli flakes

4 tablespoon extra virgin olive oil

Juice of 1 lemon

 

  1. Bring 500ml (2 cups of water to the boil, add the quinoa and simmer for about 8-12 minutes untl it has tripled in size and started to sprout little tails. Then rinse and set aside to cool
  2. Put the chicken strip in a bowl, add your olive oil, garlic, and parsley, and toss to make sure the chicken is evenly coated.
  3. Heat a grill pan until hot, then cook the chicken strips for 3-4 minutes on each side until golden. Once ready set aside
  4. To assemble the salad, add the almonds, cranberries, baby spinach and avo to the colled quinoa in a serving dish, then give it a good mix. Add the grilled chicken and toss lightly then set aside
  5. To whip up the dressing, you can pop everything into a food processor and blitz for 20 seconds.

 

 

Recipe Wednesday

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Easy weeknight dinner option…

Sweet Potato and zucchini slice

1 brown onion, finely chopped

2 cloves garlic, crushed

1 tablespoon dried rosemary

450g zucchini, grated (approximately 2 cups)

250g sweet potato, peeled and grated (approximately 1 cup)

1 cup (150g) almond meal

1 teaspoon baking powder

Sea salt and cracked black pepper

5 eggs, lightly beaten

¼ cup nutritional yeast or organic cheese

cherry tomatoes to top

 

OPTION EXTRAS

1 ½ cups frozen peas

2 tablespoon pesto

1 cup baby spinach

 

  1. Preheat oven to (200C) and line baking dish with parchment paper
  2. If you have a food processor you can whip up this recipe super quick by using your grater blade and grate sweet potato, zucchini, onion and garlic
  3. Mix zucchini, sweet potato, almond meal, rosemary, nutritional yeast (or organic cheese) and salt and pepper ingredients together in a large bowl
  4. Make well in the mixture, add eggs and mix well
  5. Spread evenly in baking tin (20x30cm) or whatever you have. Top with halved cherry-tomatoes
  6. Bake for 40-50 minutes. This will depend on your dish size. The slice is cooked once you insert a skewer and it comes out clean.

 

Recipe Wednesday

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Banana Bread with Coconut Flour (paleo)

4 large eggs, lightly beaten
4 ripe banana, mashed (2 cups)
3 tablespoon pure maple syrup
2 teaspoon vanilla extract
½ cup coconut flour
½ teaspoon sea salt
2 teaspoon ground cinnamon
1 teaspoon baking powder
½ teaspoon baking soda

1. Preheat oven to 200.
2. lightly oil a 20cm x 12.5cm loaf pan.
3. In a mixing bowl, combine the mashed banana, beaten eggs, maple syrup and vanilla extract (wet mixture)
4. in a separate bowl, stir together the coconut flour, salt, cinnamon, baking powder and baking soda (dry mixture)
5. Pour dry mixture into he bowl with the wet mixture and stir until combined
6. Allow batter to sit for 5 minutes before pouring into the prepared loaf pan. Bake on the centre rack in the oven for 45-55minutes, until loaf tests clean.
7. remove bread from the oven and allow it to sit for 30minutes before turning it out onto a cutting board.
8. Cut thick slices and serve with butter or honey.