Chocolate Tarts (with a twist!)

This recipe is a Kim McCosker (4 Ingredients) one, which appeared in a recent Super Food Ideas magazine.  I was curious as soon as I saw it and knew it would be a perfect dessert for when my gluten-free, dairy-free sister came to stay on the weekend.  It actually exceeded my expectations - this is one DELICIOUS dessert!

It's no-bake, and so easy to make.  And it's right up there with any other cheesecake or tart I've made when it comes to taste.  The filling could easily just be serve by itself as a mousse, but the two parts together just complement perfectly.  Not to mention it has NO dairy, NO gluten, NO refined sugar, and is made up completely of real, raw, whole ingredients!  The filling is so smooth and thick and creamy...so delicious!

You could easily substitute part of the almonds and dates for other nuts or dried fruit to make up the quantities.  I just used a standard silicone muffin pan - it made about 9 tarts, and they were a perfect size (because despite the no sugar, they are quite sweet and rich!)  Give this one a go, you'll be amazed!

Ingredients
Base
250g raw unsalted almonds
200g fresh pitted dates
1/2 cup coconut

Filling
2 avocados
1 large banana
1 cup gluten-free raw cacao powder
1/2 cup pure maple syrup

Method
Place base ingredients in a food processor and blend for 5 minutes or until quite fine and mixture comes together ( you may need to scrape the mixture down).

Press into one large or several small tart tins. Chill for about 1 hour.

Make filling: scoop avocado flesh into a food processor, add the banana, cacao and maple syrup and blend until smooth.

Spread over base/s and refrigerate until set.

Real Food for Real Families: Week 4

Here's the next and final instalment of Real Food for Real Families.  This is a really great meal plan, as it uses a lot of ingredients in a couple of recipes, which helps keep the cost down.  For example, just buy 1 packet of rice noodes, and split them between the Rice Paper Rolls and the Asian Market Noodles.  I also omitted the baby corn from the Asian Market Noodles and used 1/2 tin corn instead.  A couple of the recipes also serve 6, so if you're serving a family of less than that, you'll have plenty of leftovers for lunch, or even for an extra dinner.

I hope you've enjoyed keeping it real for the month - it's been a great challenge for me and very eye-opening in some cases.  I also think it's really formed some good habits for me, in reading labels more and being more picky about some of the food I buy for the family.  I hope it's given you some food for thought also, and helped you to make some healthy changes along the way!

Monday: Shepherd's Pie
Tuesday: Rice Paper Rolls
Wednesday: Minestrone
Thursday: Brown Fried Rice
Friday: Asian Market Noodles
Saturday: Sausage & Cous Cous Salad
Sunday: Leftovers/throw-together meal/go out to dinner

Breakfast: Porridge (sweeten it naturally with fruit or honey) or Healthy Breakfast Crumble
Lunch: Home-made wraps with salad and egg; leftovers
Snacks: Nuts, sultanas, rice cakes, cheese, home-made yoghurt, Pizza Scrolls (use wholemeal flour), fruit, carrot & celery sticks

Shopping List:

In the pantry:

cinnamon

30g butter

tomato paste
dried and/or fresh herbs
oil
vegetable stock
soy sauce
cumin

Fresh:

pears                       $3

2 capsicum              $3

500g sweet potato   $2
bag of onions          $2
red onion                 $1
1kg carrots              $1
bag zucchini           $3
bean sprouts           $3
1 cucumber             $1
garlic                       $1
celery                      $2
1/2 cabbage             $3
lemon                      $1

Dairy/Meat:

100g mild salami     $3

400g beef mince      $3
6 sausages (try and get nice, less processed ones from the butcher) $5
1kg cheese              $6
3L milk                   $3  
1 chicken breast      $3
shaved parmesan    $3

Groceries:
oats                           $1

fruit, nut & seed mix $4
honey                        $3

coconut                     $2

rice cakes                  $1

wholemeal SR flour  $2

3 tin diced tomatoes  $3

1 packet rice noodles $4

peanuts                      $2

rice paper rounds       $3

hoisin sauce               $2

wholemeal pasta        $2

1 tin white beans       $1

1 tin corn                   $1

eggs                           $3

cous cous                   $2

1 tin chickpeas           $1

raisins                        $3

brown rice                 $2

frozen vegetables       $2

Extras:
1kg plums                     $3

1kg apples                     $3

1kg bananas                  $2

1kg grapes                     $3

mineral water                $1

Total:                          $108

Brown Fried Rice

This recipe is a favourite of mine, now that I call myself a "runner".  It is so easy, and using frozen veges means you always have the ingredients on hand.  Brown rice is fantastic -  it keeps you fuller for much longer than white rice does, is much less processed and is perfect fuel for a long run.  Great for the kids too!

Ingredients
1 cup brown rice
olive oil spray
2 eggs, beaten
dash of milk
1 brown onion, chopped
1 clove garlic, crushed
2 cups frozen veges (I like peas, corn & carrot)
3 tablespoons soy sauce
1 tablespoon oyster sauce
salt & pepper

Method
Cook rice according to packet.

Heat a wok over medium heat.  Spray with olive oil.  Combine egg and milk and beat together.  Pour into the wok and cook as an omelette for a couple of minutes, until set.  Flip if necessary.  Remove from the pan and cut into strips.

Meantime, spray wok with more oil if needed.  Add onion and garlic and cook for a few minutes until tender.  Add vegetables and cook for another 5 minutes, stirring occasionally.  Add rice and sauces and mix well, cooking for another 5 minutes.  Season and serve.

Healthy Mother's Day: Paleo Beetroot Cake & Fruit Cupcakes

This recipe is taken from a blog called The Saffron Girl...I wanted a healthy, real food treat to make my mum & mum-in-law for Mother's Day.  I LOVE that it is gluten, dairy & refined sugar-free - and the taste is simply divine!  I added some frozen raspberries on top and that make it just amazing.  Unfortunately, I had big issues with it sticking to my silicone heart-shaped cupcake pan, so I nearly didn't blog it - but they really do taste so good! The photo doesn't really do them justice...but these are definitely worth a try (and make sure you line your pan with baking paper, or grease it really well!)

Ingredients
3 cups of grated, cooked beetroots
4 eggs
1/2 cup olive oil
1/2 cup raw honey
1 tablespoon vanilla extract
1 teaspoon baking soda
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup raw 100% cocoa powder
1/3 cup coconut flour (for a slightly fluffier and dryer cake, use 1/2 cup coconut flour)*

Process
Preheat oven to 170C (350F).

In a food processor or blender, beat the beetroots, eggs and olive oil.

Add the honey, vanilla extract, baking soda, sea salt and spices. Blend well.

Add the cocoa powder and coconut flour and mix until well incorporated.

Pour into a greased cake pan of choice. I used a 9-inch diameter tart pan.

Bake for 35-45 minutes, or until an inserted toothpick comes out clean.

Cool completely before cutting and serving. Garnish as desired.

*I’ve made this cake both ways, with more and less coconut flour. I really can’t say which I prefer, as I love both. I would suggest making it both ways and deciding for yourself too!

AND here is my contribution for family brunch tomorrow!  I was on fruit duty, but wanted something a bit fancier than just your usual platter!  Very happy with the result  - I just used cookie cutters for the watermelon and a knife for the rest.

Raw Chocolate Beetroot Cake

My sister Fiona has done a bit of experimenting with raw foods and made this delicious raw beetroot cake on a recent visit.  It was rich and sweet and amazing, and it's hard to believe it's raw!  This is not the exact recipe she used, but it is very similar - I got this one from Dawn's Raw Kitchen.  This is definitely worth a go for something different, delicious and healthy!

Base:
1 1/2 cups Cashew Nuts (unsoaked)
1 1/2 cups Unsweetened Shredded Coconut
1 1/2 cups pitted Medjool Dates
1/2 cup Cacao Powder

Place all base indredients in a food processor fitted with an S blade, process until coarsely ground, should be slightly sticky. Line the base of a 9inch drop bottom cake tin, press the ingredients in to form a flat. Set aside.

Cake Filling:
3 cups Almond Meal
1/2 cup Beetroot Juice, (from 2 Beets)
Pulp from juiced Beets (optional – give a slight earthy taste)
8 Pitted Medjool Dates
3 Tablespoons Cacao Powder
Pinch of Sea Salt

Place all ingredients in a food processor fitted with an S blade, process until smooth. Add to cake base and smooth out.

Fudge Topping:
1 cup Medjool Dates
6 Tablespoons Cacao Powder
4 Tablespoons Maple Syrup
1/2 cup melted Coconut Oil

Place all ingredients except coconut oil, in a food processor fitted with an S blade. Process until smooth and creamy, add coconut oil and mix at a low speed to combine. Spread onto cake filling and around sides.

Maple Soy Chicken

I got this recipe from a blog I really enjoy called The Moodie Foodie and we all loved it. It was easy for a weeknight, but also felt a bit fancy! As you can see, I chopped the chicken, rather than keeping the thighs whole - it was so tender and the marinade was delish!

Ingredients
500g skinless, boneless chicken thighs

Marinade
½ tsp sesame oil
¼ cup salt reduced soy sauce
1 tbsp shao xing wine or dry sherry (optional)
2 tbsp maple syrup
2 garlic cloves, crushed

Oil spray
2 cups (250g) sugar snap peas
4 large spring onions, sliced
Small knob (30-40g) fresh ginger, peeled and finely sliced into matchsticks
1 cup chicken stock
2 tsp sesame seeds, toasted
110g rice vermicelli noodles
Coriander for garnish

Method

Combine marinade ingredients together and pour over chicken thighs. Cover and pop into the fridge to marinate for 15 minutes (but if you’ve got more time, give it 2 or more hours).

Cook noodles according to the pack (probably soak in boiling water or place in boiling water for a couple of minutes). Drain, and keep warm.

Place stock and ginger into a small saucepan and bring to the boil. Reduce heat and keep warm, allowing the ginger to infuse.

Heat oven to 180°C. Roll each chicken thigh and secure with a toothpick or two. Heat large non-stick frying pan on medium, spray lightly with oil. Add chicken thighs and cook for 1 minute per side before placing in the oven for 12 minutes. While chicken is cooking, bring ginger stock back to the boil. Add sugar snap peas and cook for 1 minute before adding spring onions. Simmer for 1 minute before removing vegetables and serving with chicken and noodles with a sprinkling of sesame seeds and coriander leaves. Spoon over a little of the ginger stock.

Some additional notes:
Toast sesame seeds by place them in a small frying pan, heating on low and gently cooking them until they’re golden and fragrant. Keep and eye on them though as they burn easily.

You can replace the sugar snap peas with any vegetable you like – other great options are green beans, sliced broccolini, zucchini, bok choy.

I cook the chicken in the oven because the sauce has sugar in it which burns easily. It’s very difficult to cook the chicken properly, keeping it cooked but moist without it burning the outside when done on the stovetop.

Rainbow Coleslaw

My mum made this for a family gathering and it was AMAZING!  It tastes as good as it looks!

Ingredients
1 tablespoon sunflower, sesame or pumpkin seeds
1/2 cup bean or mixed sprouts
1/2 cup green cabbage, shredded
1 cup red cabbage, shredded
1 bunch watercress
1 cup carrots, grated
3 red radishes, cut into half moons
1/2 cup yellow capsicum or zucchini, julienned
1/2 to 1 cup of fresh herbs (eg dill, fennel, thyme, parsley, coriander or mint)
1/2 cup fresh pomegranate

Dressing
1/4 cup extra-virgin olive oil
2 tablespoons sesame oil
3 tablespoons apple cider vinegar or fresh lemon juice
2 tablespoons raw honey
2 tablespoons ground mustard
2 cloves garlic, crushed
2.5cm piece fresh ginger, minced

Method
Lightly toast seeds in a small saucepan until slightly browned.

In a large bowl, combine all salad ingredients, except toasted seeds and pomegranate seeds.

In a small bowl, mix oils, vinegar, honey, mustard, garlic and ginger.

Before serving, pour dressing over salad and toss gently.  Sprinkle with toasted seeds and pomegranate and serve.

Red Bean & Beetroot Salad

This recipe is from a leaflet by McKenzie's Legumes that my mum has had for years.  It was a really pleasant surprise - raw beetroot is really good, and it was really enhanced by the flavours.  Perfect as a side for a barbecue, or salad-fest, like we did below :-)

Ingredients
400g tin red kidney beans
1 clove garlic, crushed
1 teaspoon ground cumin
1/2 brown onion (I left this out for the kids' sake)
2 medium beetroot
1 tablespoon low-fat natural yoghurt
1 teaspoon red wine vinegar
salt & pepper
1 tablespoon sesame seeds

Method
Chop onion finely.  Peel beetroot, then grate.  Combine onion, beetroot, beans, garlic, cumin, yoghurt and vinegar.  Mix well.  Season with salt & pepper, sprinkle with sesame seeds and serve.

A delicious, real food & super healthy lunch we enjoyed with friends & kids!
Also featuring Wholemeal Pasta Salad and Zesty Quinoa Salad.

Zesty Quinoa with Broccoli and Cashews

When I found this recipe online at Whole Foods Market, I could wait to try it. And it definitely pulled through with the goods! It's a delicious mix of flavours & textures (and the cashews on top were a fantastic addition) - and super healthy too :-)

Ingredients (serves 4, 340 calories per serve)
1/2 cup sundried tomatoes (not packed in oil)
1 cup low-sodium vegetable broth
1 cup finely chopped red onion
3 cloves garlic, finely chopped
3/4 cup dry white wine
1/4 cup lemon juice
1 cup uncooked quinoa
2 cups small broccoli florets
1/2 cup roasted cashew pieces
2 green onions, thinly sliced

Method
Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. 

Bring 1/2 cup water to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, broth, wine and lemon juice and bring to a boil. 

Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes.

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions.

Wholemeal Pasta Salad

This is a super simple salad that is amazingly delicious!  The wholemeal pasta is so good - try making the switch!

Ingredients
olive oil spray
600g butternut pumpkin, peeled and cubed
1 small sweet potato, peeled and cubed
1 red onion, chopped
200g wholemeal pasta

200g feta cheese

fresh herbs, chopped

Method
Preheat oven to 200 degrees fan-forced.

Combine pumpkin, sweet potato and onion in a baking dish.  Spray with oil.

Roast for about 30 minutes, until brown and tender.

Meanwhile, cook pasta in boiling water for about 10 minutes.

Drain and transfer to a bowl.  Add vegetables, feta and herbs, and toss to combine.  Add a dash of oil if desired.  Season with salt & pepper.

Healthy Breakfast Crumble

Here's a fantastic Mother's Day recipe that your mum is sure to love!  You can make all of the elements from scratch, or just buy them, and bring it all together for a delicious and nutritious breakfast (brownie points for serving it in a heart-shaped bowl!)  This recipe has no added sugar, just sweetened naturally, and incorporates the most amazing flavours and textures!

Ingredients (serves 2)
2 pears, peeled and sliced
1 teaspoon mixed spice
1/2 teaspoon vanilla essence
1/2 cup water
250g low-fat natural yoghurt
1 teaspoon honey
1/2 cup natural muesli
1/8 of an orange, sliced

Method
Combine pears with spice, vanilla and water in a small saucepan.  Bring to the boil, then reduce heat and simmer for about 5 minutes, until tender.

Mix the honey into the yoghurt.

Place pears and yoghurt in a bowl, sprinkle with muesli and garnish with orange.

Real Food for Real Families: Week 3

Firstly, I have to apologise for the lateness of this post - last week turned out to be ridiculously busy, with a sick little boy, lots to do and a marathon to train for, so this blog had to take a backseat.  But hopefully I can stay on top of things this week and finish linking all the recipes below and get you more healthy, delicious, family-friendly REAL meals!

So, without further ado, here's the next meal plan on our Real Food for Real Families Campaign.

Enjoy :-)

Monday: Red Bean & Beetroot Salad
Tuesday: Chicken and Basil Rissoles
Wednesday: Moroccan Apricot Chicken
Thursday: Chili Con Carne with Home-made wraps
Friday: Tuna & Sweet Potato Cakes
Saturday: Zesty Quinoa with Broccoli & Cashews
Sunday: Leftovers/throw-together meal/go out to dinner

Breakfast: Porridge (sweeten it naturally with fruit or honey) or Muesli
Lunch: Home-made wraps with salad and egg; leftovers
Snacks: Nuts, sultanas, rice cakes, cheese, home-made yoghurt, vegie muffins (use wholemeal flour), fruit, carrot & celery sticks

In the pantry:
olive oil spray
tomato paste
chilli sauce
garlic
curry powder
stock
cumin
red wine vinegar
dried herbs
moroccan seasoning
honey

Fresh:
1kg brown onions   $2
1 red onion              $1
300g pumpkin         $1
lettuce                      $1
basil                         $2
1 sweet potato         $2
eggs                         $3
2 beetroot                 $2
broccoli                    $2
1kg capsicum           $4
cucumber                 $1
tomato                      $2
lemon                       $1

Dairy/meat
200g mince              $2
450g chicken mince $5
natural yoghurt (or make your own!)  $5
400g chicken breast $5

Groceries:
3 tins tomatoes         $3
2 tins kidney beans  $2
tin corn                     $1
425g tin tuna            $4
breadcrumbs             $2
sesame seeds            $2
sundried tomatoes     $3
quinoa                       $3
cashews                    $4
dried apricots            $3
tin chickpeas             $1
cous cous                  $3

brown rice                 $2

wholemeal flour        $1
chutney                     $3

Extras:

1kg plums                     $3

1kg apples                     $3

1kg bananas                  $2

1kg grapes                     $3

fruit, nut & seed mix     $4

mineral water                $1

rice cakes                      $2

3L milk                         $3
1kg oats                        $1

Total:                        $100

Chicken & Basil Rissoles

I don't use chicken mince much, but after making these tasty little rissoles, I think I'm a convert!  The recipe is from a Rosemary Conley book I got from the library.  It literally takes 5 minutes to mix together the ingredients, then you just whack it in the oven, chop up a salad, and dinner is on the table in no time!

These are just 90 calories per rissole, or would also make fantastic meatballs if you rolled up smaller balls.  I served them with some home-made relish and they were absolutely delicious!

Ingredients (makes 8 rissoles)
450g lean chicken mince
1 red onion, finely chopped,
1 garlic clove, crushed
2 teaspoons curry poweder
1 tablespoons chopped fresh basil
2 teaspoons stock powder
1 tablespoon mango chutney

Method
Preheat the oven to 200 degrees celsius.

Place all the ingredients in a large bowl and mix well.  Mould the mixture into 8 equal pieces.  Using wet hands, shape into palls and place a non-stick baking tray.

Cook in the oven for 20 minutes.

Serve hot or cold with salad and extra chutney if desired.

Moroccan Apricot Chicken

 My mother-in-law ripped this recipe out of the newspaper for me a little while back and it's been on my "wanting to try" list for ages. I finally got around to it and was really happy with the result! It's actually a Super Food Ideas recipe, and I made a few tweaks (adding some extra vegetables of course!) It was a winner with the whole family (although I'd definitely add some extra chilli if I wasn't making it for the kids) - give it a go!

Ingredients
olive oil spray
400g chicken breast, sliced
1 medium brown onion, halved, thinly sliced
2 garlic cloves, crushed
1 tablespoon Moroccan seasoning mix
1 tablespoon tomato paste
2 tablespoons honey
400g can whole peeled tomatoes
1 cup chicken stock
3/4 cup dried apricots
400g can chickpeas, drained, rinsed

1 small red capsicum, chopped

1/2 400g can corn kernels

cous cous, to serve

Method
Heat oil in a large frying pan over medium-high heat. Cook chicken for a few minutes or until browned.  Transfer to a bowl.

Add onion to pan. Cook, stirring, for 5 minutes or until softened. Add garlic and seasoning. Cook for 1 minute or until fragrant. Add tomato paste and honey. Cook, stirring, for 1 minute. Add tomatoes, stock, apricots, chickpeas, capsicum and corn. Bring to the boil.

Return chicken to pan. Reduce heat to low. Simmer, uncovered, for 20 minutes or until chicken is cooked through and sauce has reduced and thickened slightly. Serve chicken mixture with couscous.

Cauliflower Sandwich Thins

 I got this recipe from this website and thought it was definitely worth a try!  Following last week's Cauliflower Pizza Base, it might seem I'm a little obsessed with using cauli at the moment...but hey, I'm just giving things a try!  This is another bread alternative, and it's super healthy and easy to make.  You can see how I've used it a couple of different way.  Like the grain-free focaccia, it's not something I'd do all the time, but it's a nice change now and then. The kids & husband didn't love it, but didn't hate it either...so it might not be one for the picky eaters.

Ingredients
4 cups grated or processed raw cauliflower
4 eggs
1tsp celtic sea salt
a few grinds of black pepper
3-4tbsp ground flaxseed or chia seed

Method
Preheat oven to 200 degrees celsius.

Whisk everything together very well (using a big whisk or fork)

Place in 1/4 cup mounds on a parchment lined baking sheet sprayed with olive oil.

Using your hands shape into flat rounds, like sandwich thins

Bake for 10-12 minutes, flip and bake another 5.

Use as a burger with fresh salad & tuna

This was the kids' lunch - as a cheesy tuna melt, with corn & tomato on the side.

Cauliflower Pizza Base

A big thanks today to reader Karen Howarth, who told me about the idea of a cauliflower pizza base.  It might sound a little strange, but it's definitely worth a go!  It's easy to do, takes less time than sitting around waiting for your yeast dough to rise, and is completely gluten-free.  And it's surprisingly tasty!  You can add any of your favourite toppings.  Mine wasn't quite as firm or crisp as I would've like, so next time I'll try making it on the pizza stone, as opposed to my silicone baking mat on a tray.  Try and mix it up for your next Pizza Night!

All of the delicious veges used in this recipe are from Charlies Fruit Market :-)

Ingredients
1 small head cauliflower, chopped
1 clove garlic, crushed
1.5 cups grated cheese
1 egg
2 teaspoons dried herbs
pizza toppings (I used a tomato paste/home-made tomato sauce base, along with roast pumpkin, red onion and capsicum, crumbled feta and fresh basil)

Method
Preheat oven to 200 degrees Celsius.

Place cauliflower florets in a food processor and "rice" until it is finely chopped.  You could also grate it.

Transfer to a frying pan/wok/saucepan, add garlic and saute for about 8 minutes, until tender.

Let it cool slightly and add cheese, egg and herbs, and mix well.

Turn onto a tray lined with baking paper, or a well-floured pizza stone.  Form into an 8-inch circle.  Bake for about 20 minutes.

Spread with tomato paste, then place toppings on.  Bake for another 10 minutes.  Serve.

After baking the base

Ready to go in the oven!

Spiced Cauliflower & Quinoa Pilaf

I first made this recipe from this blog a couple of weeks ago and it's become a new family favourite!  I just love the Middle-Eastern spices and it's hearty but low calorie, packed with flavour and great for the whole family.  It's also really easy to adapt - I made it this week using red onion, broccoli instead of cauli and corn instead of peas - it was colourful and delicious - you'll love this one!

Ingredients (serves 4 at 250 calories per serve)

olive oil spray
1 head cauliflower, finely chopped
1 large onion, diced
3 cloves of garlic, minced
1 tablespoon ground coriander
2 teaspoons cumin
1/2 teaspoons turmeric

1/4 teaspoons garam masala

1/2 teaspoons salt (to taste)

1/2 teaspoons ground black pepper

400g tin diced tomatoes
1/2 cup quinoa (uncooked)
1 can chickpeas, drained and rinsed
1/2 cup chicken stock or veggie stock or water

1 cup frozen peas

Method
Heat a medium sized stock pot or wok over medium heat. Heat the oil. Add the onion and garlic and saute for a couple of minutes and then add the cauliflower and all the spices and salt and pepper. Cook over medium heat stirring frequently until the cauliflower has softened up.

Add the tomato, quinoa, stock, chickpeas and peas. Stir well. Bring to a boil and then turn heat to low. Cover and cook on low for about 25 minutes. Serve.

Indonesian Beef

I adapted this recipe from Super Food Ideas and it is a real winner!  The flavours are amazing and the meat is so tender.  It comes in right on 300 calories per serve, but you could also add some brown rice if you wish.  Try this one, you'll love it!

And don't forget to grab your supplies from Charlies Fruit Market & Deagon Bulk Meats!  Mention this blog to get your chuck steak for just $5 - so budget-friendly for feeding the whole family!

Ingredients (serves 4)
olive oil spray
500g chuck steak, chopped into cubes
2 garlic cloves, crushed
2 teaspoons ground cumin
2 cups chicken stock
1/4 cup kecap manis
1 cinnamon stick (or 1/2 teaspoon ground cinnamon)
4 tomatoes, chopped
300g sweet potato, peel and cubed
100g frozen peas, defrosted

Method
Heat oil in a large, heavy-based saucepan over high heat (I do it in my cast-iron dish).  Cook beef for about 5 minutes or until brown.  Transfer to a plate.

Reduct heat to medium0high.  Add garlic.  Cook for 30 seconds or until fragrant.  Add cumin and cook for 10 seconds.  Return beef to pan.  Stir.  Add stock, kecap manis, cinnamon and half the tomato.  Bring to the boil.  Reduce heat to low.  Simmer, partially covered and stirring occasionally, for 1 hour or until tomatoes have collapsed and liquid has reduced.

Add sweet potato and 1 cup cold water to beef mixture.  Cook, partially covered and stirring occasionally, for a further 30-45 minutes, or until beef is tender, adding extra water if sauce is too thick.  Stir through the peas, about 5 minutes before the end of cooking.

Sprinkle with remaining tomatoes and serve.

Grain-Free Focaccia

 Since getting back to basics and cooking more whole and real foods, I've been using a few bread alternatives.  I'm not cutting out bread completely, but have definitely cut down.  A friend shared this recipe from this website and I really enjoyed it.  It's a quick and easy recipe that's a perfect bread substitute (and takes nowhere near as long as baking a loaf of bread!).  It's not something I will make all the time, but just here and there to mix things up a bit.  I've included some serving ideas below!

Ingredients (makes about 6 pieces)
¼ cup flax seed, ground
¼ cup coconut flour
¼ teaspoon baking soda
½ teaspoon sea salt
¼ cup Greek yogurt
4 eggs
1 teaspoon honey
1 tablespoon chopped fresh rosemary

Directions

Preheat the oven to 180 degree celsius.

Mix ground flax, coconut flour, baking soda and salt in a large bowl and set aside.

In a smaller bowl, beat the yogurt, eggs, and honey together until combined.

Pour the wet ingredients into the large bowl with the dry ingredients, mix to combine. Let sit for 1-2 min, allowing the coconut flour to soak up the excess liquid.

Spread about ¾ inch thick on a tray lined with baking paper.  Sprinkle with chopped rosemary.

Bake for 10-12 minutes in preheated oven.

Breakfast idea: Grain-free focaccia with omelette (eggs from our chooks!), baby spinach & home-made relish

Lunch idea: Grain-free focaccia with smoked salmon, bocconcini cheese, home-made peach chutney & salad

Real Food for Real Families: Week 2

Real Food for Real Families continues with another meal plan, shopping list and cost breakdown.  I'd love to hear your feedback, ideas or recipes - so please get in touch!  Again, the cost breakdown is approximate - some things will give you leftovers, some things I just averaged the price for the amount you'll use.  Happy real food eating!

Monday: San Choy Bau
Tuesday: Cauliflower Quinoa Pilaf
Wednesday: Slow-cooked Indonesian Beef
Thursday: Lentil Bolognese
Friday: Hearty Chicken Soup
Saturday: Roast Pumpkin & Feta Pizza with Cauliflower Base
Sunday: Leftovers/throw-together meal/go out to dinner

Breakfast:  Porridge; home-made foccaccia with boiled egg & home-made relish
Lunch: Leftovers, home-made foccaccia with salad/tuna/egg
Snacks: Healthy Anzac Biscuits, carrot & celery sticks, sultanas, nuts, rice cakes, fruit.

Shopping List & Cost Breakdown:

Already in pantry
Onion
Garlic
Oil
Spices
Vegetable stock
Tomato paste
Dried herbs
Salt
Honey
Vanilla

Fresh
1kg carrots        $1.20
bag of zucchini   $3
2 red capsicum  $4
lime                   $1
lemon                $1
lettuce               $2
2 cauliflower      $6
1 leek                $2
1 bunch celery   $1.50
Broccoli             $3
500g pumpkin    $1
1 red onion         $0.50
300g sweet potato $2
Tomatoes           $2
Cucumber          $1

Groceries
Oyster sauce                $3
Soy sauce                    $3
Kecap manis                $3
quinoa                         $4
400g chickpeas           $1
dry soup mix               $3
Chicken stock             $2
400g tin lentils             $1
2 tins diced tomatoes  $2
Rolled oats                 $1
Flax seed                    $1
Coconut flour              $2
Coconut                      $2
Almonds                     $2
Can corn                     $1

Dairy/meat
300g mince                   $3
1kg chicken drumsticks $4
500g beef, diced           $5
1kg cheese                    $6
Eggs                              $3
200g feta                       $3
3L milk                          $3

Extras I bought:
1kg plums                     $3
1kg apples                     $3
1kg bananas                  $2
1kg grapes                     $3
fruit, nut & seed mix     $4
mineral water                $1
rice cakes                      $2
tinned tuna                    $3

Total                             $110