As I sat on the train on my way into work this morning editing a photo of a scrumptious vegan burger and oohing and ahhing at its layer porn^^^^^, it occurred to me that I hadn’t uploaded a recipe in a while. Needless to say, I was pretty shocked when I saw that my last recipe post was May last year. Can someone please explain to me at which point I blinked and TEN MONTHS shot by?!
The only justification I can offer to myself is that 2016 was a heccaz year, in both insufferable (by first-world standards) and fabulous ways; My third and final year of Uni got a bit mental, and just as my motivation to study for anotherr year plummeted, my workload conveniently increased to a record high (as did the contemplation of my own existence).
Between lectures and assignment writing, I worked as many hours as possible as I saved my dollars like a mad woman, before jetting off and spending Euros with equal rigor in Italy and the Greek Isles when I should have been studying for my final exams. Sunset Aperol spritzers in Positano > 3am cramming in the Deakin Library any day…
Fortunately, I graduated last week and am officially a Nutritionist! Suffice to say there’s less Legally Blonde-style piffing of the hat with untameable excitement and pride, and more worry/future anxiety at this end. “Now the hell what…?”
I’m sure none of you noticed that I (unintentionally) took a nine-month sabbatical from the blogosphere, but if anyone did, I’m sorry for being crappy and I’m officially back to providing you with unimportant ramblings and recipes again (until I take another sabbatical to explore Central & South America later in the year, that is. Not sorry at all).
So here’s my first recipe of 2017: Vegan Roasted Veggie Burgers – no patty, just layers of sweetly roasted veggies married with nature’s butter (avo) in a GF bun. These burgers are super fuss free and make for a perfect Friday-night-in dinner. I like to roast extra veggies to toss with salad, feta and seeds for lunch the next day.
Roasted Veggie Burgers (vegan option)
1 medium sweet potato, sliced into chip-like strips
1/4 Kent/Jap pumpkin, cut in half width ways and sliced into 3mm-thick pieces
1 large eggplant, sliced into 5mm-thick rounds
1 large red capsicum, sliced into eighths
1/2 cup crumbled feta of choice (omit for vegan)
1 cup baby spinach or salad leaves of choice
1/4 cup each fresh basil and continental (flat leaf) parsley leaves
1 tsp dried oregano
Melted coconut oil
Juice of 1/4 lemon
Salt, to taste
4 good quality gluten free buns
Preheat oven to 200*C and line two large baking trays with baking paper
Place sweet potato on one tray in one layer, ensuring the chips are not touching if possible.
Place the pumpkin, eggplant and capsicum on the other tray. Drizzle veggies on both trays with oil of choice and sprinkle with dried oregano. Season with salt.
Place the sweet potato in the top 1/3 of the oven and the other veggies on the tray below. Bake for 35-40 mins or until the sweet potato chips are golden and cooked through, and the other veggies are tender and starting to char on the edges. Remove from the oven and allow to cool for 10 mins.
While the veggies are roasting, place the avocado flesh in a small bowl and mash it with a fork. Add the feta (if using) and lemon juice to taste. Season with salt and stir to combine.
When ready to assemble the buns and serve, start with a large dollop of mashed avo on the bottom half of each bun, then laying the fresh spinach, roasted veggies, fresh herbs, an extra crumble of feta (if desired), a drizzle of olive oil and the top half of each bun. Enjoy!
Last December, my mum had a bunch of her girlfriends over for their annual Chrissy lunch. Of all the memorably tasty dishes on offer (the leftovers overflowed our fridge for days – score!), one thing stood out in particular: a colourful little grain salad made by one of my mum’s friends. Upon tasting it, I was equal parts delighted and deflated; delighted because it set off a party of whiz-bang flavours and textures in my mouth, but deflated because it was packed with high FODMAP ingredients like freekeh (green wheat), lentils, red onion and dried fruits.
Typical me, always wanting what I can’t have…
As it turns out, the ‘Cypriot Grain Salad’ is a recipe by George Columbaris (of Masterchef fame), and is one of the most popular side dishes served at his modern Greek taverna, Hellenic Republic, in Brunswick, Melbourne. I’d love to be able to take full credit for this recipe, but that would be a jackass move. All I’ve done is add a few things here and there for flavour and tweaked it to suit my dietary needs. Besides, I’d rather not be on George’s bad side.
I couldn’t wait to taste this dish again, and so here it is: my low FODMAP version of Hellenic Republic’s ‘Cypriot Grain Salad’ in all its fluffy, crunchy, sweet and savoury glory. It’s perfect on its own or as a side salad to chicken or slow cooked lamb.
Hellenic Republic-Inspired Quinoa Salad with Cumin Yoghurt Dressing & Pomegranate
1.5 cups tri-coloured quinoa (available at most supermarkets)
3 cups low-sodium stock of choice
1 bunch coriander, washed and chopped
1/2 bunch continental (flat-leaf) parsley, washed and chopped
1 cup chopped spring onion, green part only (use 1/2 chopped red onion if you don’t have FM )
1/4 cup toasted slivered almonds
1/4 cup toasted pepitas
2 tbs toasted pine nuts
1/4 – 1/2 cup currants*
2 tbs dried cranberries*
Juice of 1 – 1.5 lemons (or to taste)
3 tbs extra virgin olive oil
1 cup thick full fat Greek yoghurt
Seeds of 1 small pomegranate, or 1/2 large
1 tsp cumin seeds, toasted and ground (or 1.5 tsp cumin powder, carefully cooked in a dry fry-pan over medium-low heat until fragrant)
1 tbs pure maple syrup (use honey if you don’t have FM)
In a saucepan or pot, bring the quinoa and stock to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed (depending on your cook top, this can take anywhere between 5 and 15 minutes). Fluff with a fork and set aside to cool.
Combine the yoghurt, cumin and maple syrup/honey in a small serving bowl.
In a medium bowl, combine the quinoa, coriander, parsley, onion, almonds, pine nuts, pepitas, currants, cranberries, lemon juice, olive oil and salt and pepper to taste.
Transfer salad to a serving dish and top with the yoghurt dressing and pomegranate seeds. I like to mix some of the yoghurt dressing through the salad, then add more on top, but that’s up to you 🙂
* Those of you with fructose malabsorption/IBS or on a low FODMAP diet should limit your intake of dried fruit (excess fructose). However, if you’re trying to reintroduce FODMAPs back into your diet, a small amount shouldn’t hurt as the overall FODMAP load of this recipe is quite low. As always, assess your own tolerance. Halve or quarter the quantities if you’re unsure, and leave out altogether if you know you react to any amount of dried fruit.
This salad absolutely screams Aussie summer – I can’t wait to share it with you!
I first made this salad around two months ago, and it’s already become my go-to summer staple. It’s simple and has enough substance to serve to your family any day of the week, but the vibrant colours also make it perfect for entertaining silly season entertaining. Donning just the right balance of sweet, sour and savoury, this very low FODMAP salad will leave your taste buds singing and your belly happy. Like any salad, this recipe is very forgiving, so feel free to play around with it. If you’re after a vegetarian/vegan option or lighter side salad, simply leave the chicken out. This dish is wonderful when the roasted veggies and chicken are warm, however it’s also good at room temp, so don’t worry about being meticulous with timing everything. Leftovers make for a perfect lunch the next day!
Maple-roasted Pumpkin & Chicken Salad with Strawberries & Caramelised Macadamias
1/2 roasted chicken, flesh shredded (omit for vegetarian/vegan)
3/4 Jap/Kent pumpkin, peeled and cut into 3cm chunks
1/2 cup macadamias, chopped roughly into halves
2 tbs + 2 tsp pure maple syrup
1.5 tbs melted coconut oil
200g baby leaf salad mix
100g cherry tomatoes, halved
1 punnet strawberries, sliced
1/2 cup spring/green onion, chopped (green part only)
1 tsp dried oregano leaves
2 tbs pepitas (pumpkin seeds)
Small handful each fresh basil and parsley (flat-leaf), roughly chopped
100g goat’s or Danish feta, to serve (omit for vegan)
High quality EVOO, to dress
Balsamic vinegar, to dress (optional)
Sea salt, to taste
Preheat oven to 170*C and line a tray with baking paper. In a small bowl, coat the macadamias with 2 tsp maple syrup. Pour onto the baking paper and place in the oven for 10 minutes or until golden and caramelised. Remove from oven and set aside to cool completely. Store in an airtight container until ready to use.
Turn the oven up to 200*C and line a tray with baking paper. In a large bowl, coat the pumpkin chunks with 2 tbs maple syrup, 1.5 tbs melted coconut oil, dried oregano and salt.
Bake the pumpkin for 45 to 50 minutes, turning half way through. For the last 5 minutes of baking, add the pepitas to the tray. As always, cooking times will vary from oven to oven. Use my photos as a reference to determine if the pumpkin is ‘done’ or not, as this salad works best when the veggies are a little on the ‘under’ side – quite soft in the middle and caramelised and chewy around the edges. Don’t let them crisp up too much as the caremelisation will dry out!
While the pumpkin is roasting, arrange the salad leaves in a serving bowl or platter. Drizzle leaves with EVOO and a small amount of balsamic vinegar, if using (the balsamic goes perfectly with the strawberries and feta, but be sure to only use a tiny bit otherwise it will be too overpowering).
Remove pumpkin from the oven once it’s done. Top the salad mix with the spring onion, fresh herbs, cherry tomatoes, strawberries, maple pumpkin, chicken, feta, maple macadamias and pepitas. Just before serving, finish with an extra drizzle of EVOO.
One of those people who still, even at 22 years of age, puts milk, cookies and carrots out for Santa and his reindeer and wakes up to an overflowing human-size stocking on Christmas Morning. For me, tinsel-adorned traffic lights signify that it’s time to start blasting Michael Buble’s 2011 Christmas album in my car, and that CD doesn’t come off rotation until mid-January. I find excuses to go driving late at night just so I can “ooh” and “ahh” at the fairy light exhibitions in Melbourne’s backstreets. Even the tackiest light displays send ripples of sweet nostalgia through me.
Maintaining our childhood Christmas fantasies, even when we’re far too old to do so, is kind of a big deal to my family. It is, after all, the most wonderful time of the year…
How could I not be at ease with the world when the most wonderful day of the year is only one shy week away, the early Summer sun is shining outside, I’ve just spent the afternoon decorating the tree and wrapping presents, and my oven is exhaling the most delightful notes of ginger, cinnamon and maple?
My home has been diffused with the smell of freshly baked sugar cookies and gingerbread, except it’s not sugar cookies, nor is it gingerbread; It’s my Gingerbread Granola. And it’s a winner. I’ve already eaten a third of the tray, it’s that good (oops).
Slightly sweet and slightly spicy, this Gingerbread Granola recipe is a gorgeous marriage of cinnamon, ginger, pecans and coconut. It’s sweetened just enough with maple syrup, and subtle pops of lemon and dried cranberries bring all the flavours together. Like any good granola should, it offers that perfect crunch and crispiness before it melts in your mouth.
Gingerbread for breakfast? YES PLEASE!
However you use this granola is entirely up to you; pair a generous handful with your favourite nut milk and berries for a wholesome fuss-free brekky, sprinkle it over smoothie bowls, banana ‘ice cream’, or whiz it through smoothiesto amp up their flavour, thickness and nutritional content. It’s also great to snack on as is, but try to portion it out so that you don’t go overboard (If only I could take my own advice – hopefully you’ve got a little more self-discipline than I do!)
For something a bit spesh, try layering the granola with stewed oranges or other fruit and your favourite yoghurt (coconut or full fat) in individual glasses – the perfect Christmas Parfait for brunch entertaining! I can’t wait to serve these to my family on Christmas Morning while we rummage through our stockings…
And if you’ve really got your loved ones in mind, make lovely homemade gifts by filling up jam jars with the granola and tying festive ribbon and gift tags on them. Everyone loves homemade edible treats! I also added gingerbread babies (as pictured, available at Coles) to the jars for an extra gingerbread-y touch – not exactly clean, but hey, it’s CHRISTMAS!
Slightly sweet and slightly spicy, this Gingerbread Granola recipe is a gorgeous marriage of cinnamon, ginger, pecans and coconut. It’s sweetened just enough with maple syrup, and subtle pops of lemon and dried cranberries bring all the flavours together. As any good granola should, it offers that perfect crunch and crispiness before it melts in your mouth.
This recipe is very forgiving, so feel free to mix it up. So long as you’re mindful of dry to wet ratios, you can pretty much throw in whatever you’ve got on hand!
Dietary info: Vegan, wheat free, dairy free, egg free, refined sugar free (see notes), low FODMAP (lessen nut & coconut quantities to further reduce FODMAPs), fructose-friendly (omit dried cranberries to lessen fructose load). For a gluten free version, simply replace the rolled oats with a mix of other suitable cereals, such as activated buckinis, puffed quinoa, puffed corn, rice flakes or more rice crisps. For a grain free version, replace most of the oats and rice crisps with buckinis and increase the nut, seed & dried coconut content (if FODMAPs are not an issue for you).
3 cups rolled oats (sub in activated buckinis for gluten free or Paleo)
1 cup rice crispies/puffed rice
1 cup shredded unsweetened coconut
1 1/2 cups raw nuts of choice, roughly chopped (I used mostly pecans and almonds, but macadamias and walnuts would also be great)
1/2 cup seeds of choice (I used pepitas and sunflower kernels)
2 tbs coconut sugar
3/4 tsp finely ground Himalayan sea salt
1 tbs ground cinnamon
1 1/4 tsp ground ginger
1/2 tsp ground cardamom
1/3 cup dried cranberries (unsweetened if possible, omit for strictly fructose friendly – see notes)
1/2 cup melted coconut oil
1/3 cup pure maple syrup (you could also use rice malt syrup)
1 tbs lemon juice
Preheat oven to 160*C and lightly grease a large baking tray (I use cold pressed coconut oil spray, available at Coles).
In a large bowl, combine all the ‘dry’ ingredients except the dried coconut and cranberries.
Add the ‘wet’ ingredients, gently folding with a large wooden spoon until the dry mixture is evenly coated. If you taste the raw mixture at this point, you may notice that it tastes quite tangy and leaves a strange feeling in the back of your mouth. DO NOT FRET! That’s just the uncooked ginger, and the resulting flavour once it’s cooked will be gorgeous. It might also seem a little too sweet, but most of this sweetness cooks out in the baking process too.
Bake for 15 minutes, then remove from oven, add the dried coocnut and give the tray a good mix to ensure the granola cooks evenly. Return to the oven for a further 10-15 minutes, or until fragrant and lightly browned.
Remove from the oven and mix through dried cranberries. The granola will continue to cook and crisp up after you’ve taken it out of the oven, so don’t worry if it’s a little soft or wet. Allow to cool completely before transferring to airtight containers or glass jars. The granola will keep for 1-2 weeks if stored in a cool place away from direct sunlight.
A few of you fructose malabsorbers may be wondering why there’s dried cranberries in this recipe. Well, there’s two reasons: firstly, from a fructose sensitivity perspective, unless you’re in the elimination phase of the low FODMAP diet, you should be able to incorporate small amounts of moderate-to-high FODMAP foods into your diet; And secondly, from a general health perspective, I try to limit my intake of dried fruit (AKA concentrated sugar/fructose) as much as possible, however, I couldn’t be a bigger advocate of “everything in moderation”, and a few cranberries in your granola ain’t gonna kill you. Plus, they really bring this recipe together and, well, it’s CHRISTMAS! Convinced?
While we’re on the sugar note, you may notice that this recipe contains a little more sugar than my usual recipes do (1/3 cup pure maple syrup + 2 tbs coconut sugar). In my opinion, this recipe is too yum not to follow, so I recommend sticking to it and serving it with unsweetened nut milk and low-sugar fruits like berries. However, if you really must be extra sugar-conscious, simply cut out the coconut sugar and lessen the maple to 1/4 cup. You may wish to add some powdered stevia to taste at the end to bring the sweetness up a notch, but be careful not to overdo it.
Smoothies are to summer what porridge is to winter, and as the weather warms up in Australia, I like my brekkies to cool down…
You might have gathered by now that I’m obsessed with all things chai. Like any chai-enthusiast, nothing encompasses those gorgeous Indian masala aromatics quite like the ole chai latte does (yep, that heavenly hot milky drink made with sickly sweet powder or syrup. Pure refined sugary delight).
However, since learning a few years back that refined sugar, preservatives, additives, fillers and artificial flavours are terrible for my health and waistline, I’ve given my beloved weekly McCafe indulgence the flick.
Depending on the type of milk and chai flavouring used, the average cafes style small chai latte contains anywhere between 20-40 grams of sugar (5-10 teaspoons), with the majority weighing in at around the 32g mark! That’s a hell of a lot of sugar to waste on one small drink.
These days, I flavour anything and everything I can with my own chai spice mix. Instead of harming my health like my chai latte habit did, the real spice mix delivers a whole heap of goodness and just as much flavour. Chai spices, when used in their real and pure form, are packed with antioxidants and phytochemicals and boast cancer-prevention properties. Such spices are also great for immune function, hormone balancing (thus PMS symptom relief), gut health, bloating reduction, metabolism firing and energy boosting.
My chai spice mix uses nothing but pure ground cinnamon, cardamom, ginger, nutmeg, allspice and cloves. More traditional recipes call for white pepper, which you could also try. I use this mix to transform simple porridge, pancakes, muffins, granola, banana ‘ice cream’ and smoothies into gorgeous chai flavoured treats. I love how adding so much flavour to a recipe with these spices also boosts its nutritional value – win/win!
Since chai just wouldn’t be chai-like without a particular sweetness to complement and balance those spices, you can add a little natural sweetener such as rice malt syrup or pure maple to recipes.
Chai Spice Mix
Makes around 6 tbs. of chai mix
2 tbsp. ground cinnamon
2.5 tbsp. ground cardamom
1 tbsp. ground ginger
2 tsp. ground cloves
2 tsp. allspice
2 tsp. ground nutmeg
Combine all the spices together and store in an airtight glass jar or container.
Method:Add all ingredients to a blender and process on high for one minute or until thick and creamy. Pour into a glass over ice and sprinkle cinnamon over the top. Slurp away.
If you need a more substantial breakfast or post workout smoothie, adding 1 tbs chia seeds delivers a great source of natural protein, fibre, omega-3, vitamins, minerals and antioxidants.
I use a Thermomix, and while blending for so long in such a high-power blender might sound excessive, I find that frozen banana needs at least one minute to thicken the rest of the ingredients up and make it silky smooth.