ROAST VEGETABLE SALAD

This colourful vegetable salad was inspired by a roast salad my beautiful cousin made for me whilst I was visiting her in Perth. Her salad was similar to this one and was paired with tender lamb and a divine homemade dressing. You are the inspiration for this meal Anne! This is also the ONLY way that I can get my fussy husband to eat a 'salad'- by roasting vegetables and serving it alongside a big hunk of meat. I have made this salad numerous times since and love eating it by itself. You can use any vegetables that you have on hand to roast as well, so its a wonderful way to clean out your fridge! 

INGREDIENTS

Salad

• 700g sweet potato, peeled & cut into 4cm pieces 
• 2 1/2 tablespoons extra virgin olive oil 
• 2 medium garlic cloves, 1 unpeeled, the other peeled & finely chopped
• 2 teaspoons ground paprika
• ground black pepper & sea salt
• 2 zucchini, ends removed and chopped into 3-4cm rounds
• 1 head of broccoli, florets & stalk cut into even sided pieces
• 1 medium red onion, finely sliced
• several stems of fresh thyme, leaves removed & stems discarded, or 1 teaspoon dried thyme
• 100g sliced mushrooms
• 3 large handfuls of baby spinach or mixed salad leaves 

Dressing

• 1 medium roasted garlic clove (see step 2. of cooking)
• 1 heaped tablespoon seeded mustard
• 2 tablespoons apple cider vinegar
• 1/2 tablespoon extra virgin olive oil
• the juice of 1 medium lemon or lime
• water 

COOKING 

1. Preheat a fan force oven to 200 degrees celsius. Line a large baking tray with baking paper. 

2. Combine the sweet potato, 1 tablespoon olive oil, 1 teaspoon smoked paprika, a pinch of sea salt & pepper and the unpeeled garlic clove in a large bowl and toss well. Using as little of the tray as possible, place the sweet potato and garlic clove in a single layer. Bake in the oven for 15 minutes. 

3. Whilst the potato is cooking, use the same large bowl to combine 1 tablespoon olive oil, 1 teaspoon smoked paprika, the zucchini, broccoli and red onion and toss well. 

4. Depending on how much time you have this step could be done before or after Step 5 - Heat the remaining 1/2 teaspoon of olive oil in a small to medium frying pan over medium-low heat and swirl to coat. Add the chopped garlic and thyme and cook for 1 minute or until fragrant. Add the mushrooms, reducing the heat down to low. Cook the mushrooms for 3-4 minutes or until wilted. Remove from heat. 

5. Once the 15 minutes are up, remove the sweet potato tray from the oven and lower the heat to 180. Add the zucchini, broccoli & onion to the tray alongside the sweet potato, trying to keep the vegetables in a single tight layer if you can. If not you may need to use another oven tray. Return the tray to the oven and cook for another 15 minutes, then remove. The sweet potato, zucchini and onion should be tender but not mushy and the broccoli should be just slightly firm and charred.

6. Make the dressing. Remove the roast garlic clove from the oven tray and carefully squeeze the garlic out of the peel and mash it. In a screw top jar combine all the dressing ingredients including a splash of water and shake well to combine. I like to add a little more water to thin out the dressing and make it last. 

Place the roast vegetables in a large serving bowl and add the spinach leaves, tossing well to combine. Drizzle the dressing on to your liking. 

Serves / 6-8 as a side / 3- 4 as a main 
Total Preparation time / 15-20 minutes 
Total Cooking time / around 35 minutes 

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BUCKWHEAT PORRIDGE

I love oat porridge, however my body does not always like it early in the morning. As a result of this I've had to investigate alternative ways to make porridge, because going a winter without porridge is NOT an option. Hence I've been fooling around in my kitchen and have make a couple very tasty gluten-free porridge recipes. Below is my buckwheat porridge recipe; super simple and actually does not contain wheat, despite its name. Buckwheat surprisingly is a fruit seed that is related to rhubarb and sorrel (a type of spinach) and is therefore an excellent substitute for gluten-intolerant people. It has a rich, nutty flavour and can be used for a variety of recipes for example; buckwheat groats as I use in the recipe below can be used to make porridge, they can be a wholesome addition to soup, buckwheat flour is often used to make pancakes & crepes and soba noodles are made from buckwheat flour and wheat flour.

As there are numerous new 'superfoods' appearing in our faces everyday, I wanted to do my research on what makes buckwheat so special. Here are some of the nutritional benefits that I discovered about this little seed:

- It is very high in protein (second highest only to oats),

- It is rich in polyunsaturated essential fatty acids,

- Contains a high amount of soluble fibre,

- It is a great source of vitamin B1, C & E,

- Comprises of higher levels of manganese, copper & zinc than other cereal grains,

- It is loaded with carbohydrates (the good kind!),

- It contains rutin, a bioflavanoid with several antioxidant properties, including the controlling of blood pressure. 

and it is gluten-free (as mentioned above)

INGREDIENTS

• 1/2 cup raw buckwheat groats / kernels, available at good supermarkets and health food stores.
• 1 1/2 cups water 
• 1/4 reduced-fat cows milk (or substitute for unsweetened almond milk, lactose-free milk, etc), plus extra, to serve
• a small handful of chopped fresh fruit (I used peaches and strawberries)
• 1 teaspoon of natural sweetener, such as organic honey or maple syrup, coconut sugar, stevia, etc. 
• Optional- toppings, such as coconut flakes, chia seeds, goji berries. 

COOKING 

1. Bring the buckwheat groats and the water to the boil in a medium saucepan, covered. Once boiled, remove the lid and lower to a simmer, stirring frequently, for 8-10 minutes or until the water has been absorbed. 

2. Add the 1/4 cup milk to the pan and stir for 1-2 minutes or until all combined. Remove from the stove and add another 1/4 cup of milk, if desired. Add your fresh fruit, natural sweetener and topping/s, if using, and stir well to combine. 

Divide into 2 bowls and serve warm. 

Serves / 2 

Total Prep & Cooking time / under 20 minutes 

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Information from http://www.glnc.org.au/grains/types-of-grains/buckwheat/

COCONUT & RASPBERRY SQUARES

This delicious yet healthier version of a treat has been adapted from a recipe I found in a rather old edition of a Woolworths Fresh magazine. I have been cleaning out my office and trying to de-clutter my life when I found this gem. I have adapted the original to make my version healthier as well as gluten and dairy free. My only issue with this sweet treat is how incredibly moreish it is!

INGREDIENTS

• baking paper
• 1 cup coconut flour
• 1 teaspoon baking powder (gluten-free if intolerant or allergic)
• 1/2 cup desiccated coconut
• the juice and zest of 1 medium lemon
• 4 eggs, preferably free range
• 1 1/2 cup unsweetened almond milk (or reduced fat cows milk if not intolerant or allergic to dairy)
• 2 tablespoons coconut oil, plus extra, to grease
• 1 teaspoon vanilla extract 
• 3 tablespoons natural maple syrup
• 1 heaped cup frozen raspberries 

BAKING 

1. Remove the 1 cup of frozen raspberries from the freezer and leave to thaw. 

2. Preheat a fan forced oven to 190 degrees celsius. Line a 'loaf' tin with a diameter around 27cm x 14 cm with baking paper and grease lightly with coconut oil. 

3. Combine the dry ingredients: the flour, baking powder, desiccated coconut and zest of the lemon in a mixing bowl. Stir well to combine. 

4. In a separate mixing bowl, pour in the wet ingredients: lemon juice, eggs, milk, oil, vanilla and maple syrup. Whisk well. 

5. Pour the wet ingredients in the dry ingredients and stir well. Do not worry if the mixture becomes quite thick as the coconut flour will absorb the liquid. Carefully fold in the raspberries. 

6. Spoon the mixture into the prepared baking tin and pat to even out the surface with a wet spatula. Bake for 50 minutes to 1 hour or until the loaf is cooked. (Use the skewer or knife test: at the 50 minute mark, insert a skewer / knife into the middle of the loaf. If the skewer / knife comes out sticky, the loaf needs to continue baking). 

7. Once cooked, remove the tin from the oven and leave to cool completely before cutting into squares. NB: as this loaf is basically only held together by coconut flour and eggs it is very fragile and will crumble easily. 

Total Prep time / 15 minutes 

Total Baking time / 50 minutes to 1 hour 

HEALTHIER CHOICES FOR EASTER

As I am not immune to desiring some mouth watering chocolate around Easter time I hardly expect anyone else to be! There's something about Easter chocolate that just makes it taste so much better than regular chocolate. Whilst I am realistic that I and most of you will have a chocolate egg or two around this holiday season, I am going to work really hard not to binge or overindulge. I want to enjoy my Easter treats and be able to stop at one, or two or three at the most! Here are my little tips for not overdoing it over the next few days: 

1. Get some Dark Chocolate into you

Whilst I'm still getting used to this acquired rich taste, I will be aiming to buy mostly dark chocolate Easter treats. In an effort to make Easter more healthy, I told my mum several years ago to only buy me and my husband dark chocolate for Easter and she has dutifully stuck to this! If your loved ones want to buy you chocolate, go dark. 70 % or higher dark chocolate is not filled with any of the nasty sugars, syrups or preservatives that milk and white chocolate contain. In addition, cacao (the main ingredient in dark chocolate) has been proven to decrease blood pressure and lower the risk of heart disease. Look for a dark chocolate egg, bunny or carrot that has simple and few ingredients, that is, cacao being the primary ingredient, sugar, vanilla and just a little bit of milk. You won't be able to eat as much dark chocolate as you can milk or white and your body will thank you for it! 

2. Swap Eggs for Chocolate Covered Fruit or Nuts

This is a great and fun exercise for the whole family! Melt your chocolate (try to make a percentage if not all of the chocolate dark!) in a pan over low heat and chop up fresh fruit; think strawberries, banana, pear etc. Dip the fruit in the chocolate and voila, you have a healthier desert! You can also do this little trick with nuts. I have done this several times when I have a chocolate craving and I find that using fruit with melted dark chocolate cuts the bitterness of strong dark chocolate! 

3. Buy all Individually-wrapped gifts

This is a good one! I use this rule throughout the year, not just for Easter. When I crave chocolate something ridiculous, I buy myself a small fun-size bar (such as a little Freddo frog) instead of going for the block of chocolate. Therefore I am not left with any form of temptation to eat more (as I do not have anymore!) and I feel like I got my chocolate fix. Give the gift of little eggs to friends and family and to yourself, so that each time they and you have to unwrap another chocolate you have time to think about what you are doing and to think if you really want/need another egg. 

4. Drink Tea 

I often drink peppermint, green or lemon infused tea when I have a craving for anything sugary. It has the effect of filling me up with warmth and energy as well as decreasing my appetite for sugar. After having an easter treat, brew some tea for yourself and enjoy sipping it. 

5. Exercise does not stop over the holidays

Just because you are holiday does not mean that you can stop all forms of exercising! If anything, you should be exercising just as much, if not MORE than you do during your usual week as you are not working! Whilst your usual workout haunt may not be open over Easter (we need a break too!) there are many other options for you. A walk feels so much nicer when you do not have to hurry to work or rush the kids to school straight after. Some Pilates or Yoga on a mat makes your body feel so much better when it is done! Incidental exercise, that is, playing in the backyard or park with your dogs or kids, is so much easier to fit in when you aren't running around town during your work week. 

Have a very safe, happy and healthy Easter everyone!! We will be back in the studio from Tuesday the 29th of March to work off the small amount of treats you consumed! 

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image by http://www.mytrainer.com.au/files/nrteUploadFiles/32F102F201283A323A02PM.jpg

BROCCOLI & BEETROOT QUINOA SALAD

I am a big fan of eating salads during summer, as its too damn hot to eat anything else! I like my salads to be packed and full of ingredients as my stomach growls a mere hour after eating if they are not satisfying enough. I whipped up this very vivid salad a few weeks ago in the middle of steamy February. This salad lasted several days and served as a lovely light snack around 3pm when I wanted something naughty. If you want the salad to be fast and fuss free, buy cooked beetroot and don't bother making the dressing as the salad holds its own without it. Remember to ALWAYS rinse and drain quinoa twice before cooking to remove the grittiness. 

INGREDIENTS

Salad

• 2 medium beetroot, skin peeled & cut in half OR to save time use 500g cooked beetroot from a package (not from a tin as extra sugar is added to preserve it)
• 1 tablespoon extra virgin olive oil - Omit if not roasting beetroot
• 1 1/2 cup quinoa, rinsed & drained TWICE
• 1 large head of broccoli, cut into florets and stalk diced 
• 100g reduced-fat feta, crumbled finely 
• 3 generous handfuls of mixed salad leaves
• 2 medium carrots, grated
• Optional- 1/2 cup fresh herbs, finely chopped- I used a combination of chives, parsley & basil

Dressing

• the juice and zest of one medium ripe lime
• 1 large garlic clove, crushed or very finely chopped
• 1 tablespoon extra virgin olive oil 
• sea salt & pepper 

COOKING

1. If roasting the beetroot yourself follow this step. If not, proceed to step 2. Preheat a fan forced oven to 200 degrees celsius. Wrap each beetroot half in foil and place in a medium deep baking tray with 2-3cm of water and 1 tablespoon olive oil in it. Roast in the oven for 35-45 minutes or until the beetroot halves are tender (that is, a knife can easily slide through them). Remove from the oven, remove from foil when cool enough to handle and leave to cool for a few more minutes. Once the beetroot is cool, slice the beetroot to your liking. 

2.  Meanwhile, bring the quinoa and 3 cups of water to the boil in a medium saucepan over medium-high heat, covered. Once boiled reduce to a simmer and cook for 8-10 minutes or until the water has been absorbed and the quinoa grains look like they have sprouted little tails! Remove from heat and place the quinoa in a large serving bowl. 

3. Fill the now empty saucepan halfway with water and bring to the boil again, covered, over high heat. Add the broccoli pieces to the boiling water and cook for 2-3 minutes or until the broccoli is just tender but not mushy. (I like to do the fork test: if a fork slides into the broccoli stalk with a little bit of resistance, the broccoli is blanched perfectly). Remove from the heat and drain the broccoli over cold running water. 

4. Make the dressing by combining all the ingredients and adding a splash of water. Stir well to combine. 


5. Add the cooked broccoli, feta, spinach leaves, carrots, herbs, beetroot and dressing to the quinoa. (If you are working with already cooked beetroot, slice it to your liking). 


Serves / 6 
Total Preparation time / 
Total Cooking time / if roasting beetroot: extra 30-35 minutes  / if not roasting beetroot: 25 minutes 

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TAHINI BLISS BALLS

Inspired by Lola Berry's Halva Balls, these delicious little treats have been a yummy snack for all during the renovations of my house. I've felt compelled to whip up a batch of these morsels almost every couple of days, as they seem to be put away in record speed! Depending on how big you want to make the bliss balls, this recipe should make around 20-24 smaller balls. If you do have an ingredient, feel free to substitute for something similar (i.e coconut sugar could be substituted for maple syrup or another type of 'healthier' sweetener).

Ingredients

• 2 cups dried dates / fresh Medjool dates, roughly chopped, pits removed
• 1 cup almond meal
• 1 tablespoon ground cinnamon
• pinch of sea salt
• 2 tablespoons coconut sugar
• 1 tablespoon coconut oil 
• 1/2 cup tahini paste
• 1/4 cup natural peanut butter (only ingredient is peanuts)
• 1/4 cup sesame seeds

Method

1. Place the dates in a blender or food processor along with 2-3 tablespoons of water and blend/process until smooth.

2. Pour the dates into a large mixing bowl and add the remaining ingredients, stirring well to combine. You may need to add a few splashes of water if the mixture is too dry.

3. With wet hands, shape the balls to the size that you want and place in the fridge for one hour to set. You can also roll some of the balls in extra sesame seeds, if desired.

Makes / 20-24
Total Prep time / around 20 minutes, plus 1 hour to set

GLUTEN-FREE CHOC-CHIP BANANA PANCAKES

Most Sunday mornings I make breakfast for myself and my husband, as we don't get a chance to eat breakfast together during the week (unless you count downing some cereal super quickly at 5am in separate rooms!) I try to be creative and make different types of pancakes most Sundays. A few Sundays ago I tried to make pancakes with no flour and just almond meal...they ended up being muffins as the pancakes wouldn't flip without breaking! I often do not get it right when I trying a recipe of my own and usually end up with a massive mess! However last Sunday I hit the nail on the head with these babies. You do not have to make them gluten-free or dairy-free if you do not want to; you can use regular flour and/or cows' milk. I just love how much flavour these pancakes have and how thick and tasty they are. Plus, eating chocolate for breakfast seems very naughty!

INGREDIENTS

• 1 cup gluten-free self raising flour
• 1 ripe medium banana, mashed
• 1 heaped teaspoon ground cinnamon
• 2 eggs, preferably free-range
• a pinch of sea salt
• 1/2 cup almond meal
• 1/2 cup unsweetened almond milk (or whatever milk you choose)
• 1 teaspoon gluten-free baking powder
• 1/4 cup dark chocolate chips
• 2 teaspoons extra virgin olive oil 

COOKING

1. Combine all the ingredients, except the oil, in a large mixing bowl and stir well. If the mixture is too dry for your liking, add a splash more milk at a time. As these are meant to be quite thick pancakes the mixture should not be runny. 

2. Add 1/2 teaspoon of oil to a medium frying pan over medium-low heat. Pour in 1/4 cup of batter and flip when little bubbles appear on the surface, around 3 minutes for the first pancake. Flip over and cook for 2 minutes on the other side, or until the pancake is golden-brown on both sides. Continue to cook each additional pancake for around 2 minutes each side. 

NOTE: as the pan can get hot very quickly, you may need to lower your heat down to a very low setting after cooking the first pancake so that the remaining do not burn. The mixture should make 6 quite large pancakes. You do not need maple syrup on top of these thick pancakes, however you can add sliced banana or some more dark choc chips! 

Makes / 6 large pancakes 

Serves / 3 - 4 

From Prep to Plate Cooking time / under 30 minutes 

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PAPRIKA CHICKEN with COUSCOUS SALAD

The inspiration for this salad came from a Farro & Quinoa Chicken Salad I had on a Qantas flight a few weeks ago. Whilst farro is delicious and has many health benefits, it is not as easily accessible as couscous, hence the change. I have made many salads with quinoa and wanted to mix things up with couscous, however you could substitute 1 cup couscous for 1 cup quinoa (make sure to thoroughly rinse the quinoa before cooking under cold water using a sieve, then bring the quinoa and 2 cups water to the boil over high heat, covered. Once boiled simmer for around 10 minutes or until all water is absorbed. Turn off the heat and leave the quinoa in the pan, covered, for 5 minutes, before fluffing with a fork). Nigella seeds are hard to come by in supermarkets, so I have used sesame and poppy seeds as an alternate. If you wanted to make this salad vegetarian, omit the chicken and add 400-450g lightly pan fried tofu. 

INGREDIENTS

Salad

• 500g chicken breast, preferably free-range, cut into even strips
• 2 tablespoon extra virgin olive oil
• 2 heaped teaspoons smoked paprika
• 1 cup couscous or 1 cup quinoa (then substitute 1 cup water for 2 cups)
• 1 cup water 
• a dash of sea salt
• 250g cherry tomatoes, halved or 1 large tomato, finely chopped 
• 1/2 a continental cucumber, diced 
• 2 generous handfuls of baby spinach, washed
• 2 cups frozen peas, thawed

Dressing

• 1 tablespoon dijon mustard
• 2 tablespoons apple cider vinegar
• a generous sprinkle of ground black pepper
• the juice of 1 lime
• water 
• 1 teaspoon sesame seeds & 1 teaspoon poppy seeds OR 2 teaspoons nigella seeds 

COOKING

1. Combine the chicken strips, 1 tablespoon oil and paprika in a medium bowl. Heat a grill plate or a large fry pan over medium high heat until warm, then add the chicken. Cook for around 5-6 minutes, turning the chicken pieces over after 2-3 minutes so that both sides of each strip are cooked. Turn off the stove and leave the chicken to rest for 5 minutes, then cut the largest strip in half to see if the chicken is cooked. (If the inside of the strip is white and no pink remains the chicken is cooked). 

2. Meanwhile, cook the couscous by combining 1 cup water, 1 tablespoon oil and a dash of sea salt in a medium saucepan. Bring to the boil, covered, over medium-high heat, then remove from heat. Add the 1 cup couscous and stir vigorously until the ingredients are combined. Cover the pan and leave to stand for 2 minutes, then gently separate the grains with a fork. 

3. Place the cooked chicken and couscous in a large serving bowl, then add the tomatoes and baby spinach. 

4. Using the saucepan that the couscous was cooked in, fill it up one quarter of the way with water. Bring the water to the boil over high heat, covered, then add the peas and cook for 1 minute or until peas are tender but not mushy. Drain over cold running water, then add the peas to the salad. 

5. Whilst the water is boiling in step 4, make the dressing by combining all the ingredients and a splash of water in a cup. Stir well to combine and add more water if you would like a thinner consistency. Pour the dressing over the salad and toss well. 

Serves  / 4 

Total Preparation time / 10 minutes 

Total Cooking time / max 20 minutes 

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MEXICAN SWEET POTATO POCKETS

This recipe was adapted from one I found in the 'Lookbook Cookbook', a very hip cookbook filled with Vegan & Gluten-free meals. This book was surprisingly given to me by my meat-loving husband for my birthday! I've adapted this recipe to include dairy in the form of feta cheese, however if you wanted to keep it lactose-free and / or vegan, substitute the cheese for 1 medium avocado. Remember that whilst avocados are incredibly amazing, they do contain a lot of fat, so you have a bit of a Sophie's choice decision on hand: either avocado or feta cheese! Or perhaps half half! 

INGREDIENTS

• 2 large sweet potatoes, cut into eight even pieces or 4 medium sweet potato, each cut in half, washed and dried (need around 1.2 kilo of sweet potato)
• 2-3 tablespoons extra virgin olive oil 
• 1/4 of a large red onion, finely chopped 
• 1 x 400g tin of four or five bean mix, drained & rinsed
• 150g green or red capsicum or a mixture of both, diced
• 2 spring onions, finely chopped, plus extra to serve 
• 100g reduced-fat feta, crumbled or finely diced
• 1/4 - 1 teaspoon dried chilli flakes
• 1 teaspoon smoked paprika
• 1 large tomato, diced
• the juice of 1 lime 

COOKING 

1. Preheat oven to 200 degrees celsius. Line a large baking tray with baking paper. Using a knife poke several holes into each piece of sweet potato (this will speed up the roasting process). Lightly brush the whole of each piece of potato with olive oil. Roast in the oven for 40-45 minutes or until the potato pieces are tender. 

2. Meanwhile, make the potato pocket filling. As the potato takes a while to cook, use this time to cut and prepare all the vegetables. Then combine the onion, beans, capsicum, 1 spring onion, feta,  chilli, paprika, tomato, lime juice and a generous sprinkle of ground black pepper. Stir well to combine and place in the fridge to marinate. NB: if you are using avocado do not add to the sweet potato until the last step. 

3. Once the potatoes are tender, remove from the heat and leave to cool slightly so that you are able to handle them. Leave the oven on if you want to further roast the potatoes; see step 5. 

4. Once cool, scoop out the potato 'flesh', leaving just the skin of the potato. Take the filling out of the fridge and stir the cooked sweet potato in, chopping up the pieces if they are too big. 

5. You could now serve the sweet potato pockets by filling each potato skin with the filling and topping with extra spring onion and avocado, if using. Or if you would like your potato skin crisper, fill each potato skin with the filling and return to the oven for another 15-20 minutes or until the sweet potato skin is crispy. Remove from the oven and top with spring onion and avocado, if using. I've eaten these pockets both ways and I honestly like them both ways; it often comes down to how hungry you are!

Serves / 8 

Total Preparation time / just a few minutes as most of the prep is done during the cooking time. 

Total Cooking time / 1 hour - 1 hour 20 minutes 

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FLOURLESS SWEET POTATO BROWNIES

This recipe of the week is coming a little soon after the previous one, however I just had to share these delicious brownies! I brought a few into the studio yesterday and they were very well received! It was my first time experimenting with sweet potato as a brownie base and I was thoroughly pleased at the result. I have opted to make this recipe dairy free however you could use cows milk and I encourage you to if you are not intolerant or allergic. Whilst this recipe isn't uber sweet as the only natural sugar added is maple syrup and vanilla extract it is a very healthy alternative to the classic brownie. If you are a doubter of sweet potato with chocolate I dare you to try this, as the potato adds a level of creaminess that flour does not! Lastly, make sure you READ STEP 6 (the last step) very carefully or your brownies could not turn out properly! You have been warned! 

INGREDIENTS

• 500g sweet potato, peeled & cut into small (around 3cm), even chunks
• 1 tablespoon extra virgin olive oil, for greasing 
• 1/4 cup cacao
• 1 teaspoon vanilla extract
• pinch of sea salt
• 1 teaspoon regular or gluten free baking powder
• 2 eggs, preferably free-range, beaten
• 1/2 cup desicated coconut
• 3 tablespoons organic / natural maple syrup (not flavoured)
• 1/2 cup almond meal
• 1/4 cup unsweetened almond milk

COOKING 

1. Preheat a fan forced oven to 180 degrees celsius. 

2. Bring a medium saucepan filled halfway with water to the boil over high heat, covered. Whilst the water is boiling, peel & cut the sweet potato. Once boiled, add the sweet potato and boil for around 12-13 minutes or until the potato is tender. Remove from the heat and drain under cold running water in a colander. 

3. Whilst the potato is boiling, grease a baking tray with the oil and then line with baking paper. The baking tray I used was around 29 cm x 20 cm. 

4.  Whilst the potato is boiling, pour all the remaining ingredients in a medium mixing bowl and stir well to combine. 

5. Once the potato has been cooked and drained, mash well in a large mixing bowl. I don't mind there being a few chunky bits in my brownies, however if you do you can spend a few extra seconds mashing for a smoother consistency. Add the prepared batter from step 4 to the mashed potato and stir well to combine. 

6. Pour the brownie batter into the prepared baking tray. It will be quite thick! Spread out the batter evenly with a wet spatula. Bake in the oven for 25 minutes or until the top of the brownie has just started to brown. This next part is SO IMPORTANT: remove the tray from the oven and leave the brownies to cool completely before cutting up into individual brownies. If you try to handle the brownies before they have completely cooled, they will fall apart. Remember that there is no flour holding the brownies together! The brownies need this cooling time to continue to cook! 

Total Preparation & Cooking time / around 50 minutes plus cooling time!

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ZUCCHINI, CARROT & PEA FRITTERS

I have made fritters a few times, however never without corn. I was initially concerned about how these fritters would cook, as all I had in my pantry was chickpea flour (besan flour). I was pleasantly surprised at how well they turned out and how little oil I needed to use (just 1 tablespoon for around 19 fritters, therefore 4 batches in the pan). I've turned down a bit of a vegetarian path recently and whilst I am still cooking and eating meat, I am loving getting creative with vegetables, herbs and spices. These vego fritters are a great option for lunch, dinner or a healthy snack. 

INGREDIENTS

• 500g or 3-4 medium zucchini, grated
• 300g or 3 carrots, grated 
• 1 1/2 cups frozen peas, thawed
• 50g reduced-fat feta, crumbled or finely chopped
• 3 eggs, preferably free-range, beaten
• 1/4 cup fresh herbs, finely chopped, such as chives, basil, parsley, corainder
• 3/4 cup of any type of flour other than self-raising, such as plain, gluten-free plain, rice, millet, besan etc - I used besan flour (chickpea flour) 
• 2 tablespoons tamari or soy sauce
• 1/2 cup reduced-fat cows milk, or if intolerant or allergic opt for lactose-free milk, unsweetened almond milk, soy milk, rice milk. 
• 1 tablespoon extra virgin olive oil 
• Optional sides / toppings - avocado, baby spinach, extra herbs, tomato, cucumber, etc. 

METHOD 

1. Wrap the grated zucchini in a thin tea towel or muslin cloth and squeeze out the excess moisture into a bowl or sink. 

2. Place the zucchini, carrot, peas, feta, eggs, herbs, flour, soy sauce, milk and a pinch of ground black pepper in a large bowl and mix well to combine. 

3. Heat in a large frying pan over medium heat, add 1/2 tablespoon of oil and swirl to coat. Scoop a heaped 1/4 cup of mixture out of the bowl for each fritter. Place each scoop of mixture in the pan and pat down well with a spatula. Make sure not to crowd the fritters or you will have trouble flipping them. I cook four at a time in a large frying pan. Cook on each side for around 3 minutes or until quite brown in colour. Remove from heat and repeat until all the fritters are cooked, only adding the remaining 1/2 tablespoon oil if needed. Serve warm with any or all of the toppings listed above in the Ingredients section. 

Total Prep time / around 20-25 minutes (need to grate the vegetables etc)

Total Cooking time / approx. 25 minutes 

Makes / around 18 - 20 

Serves / 6 / 3-4 fritters each 

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VEGETABLE BURRITOS

The inspiration for these vegetable burritos comes from a very charming cafe / bar we visited a few times in San Francisco last December. It was called 'Sweet Woodruff' and served delicious food for very reasonable prices. It was a cafe until mid afternoon, when it changed over into a bar until 11 or 12am. These vegetable burritos were a favourite of mine, however they were made quite a bit spicer than how I made mine! For some reason this cafe stayed in my mind after we left San Fran and once I returned home I felt an urge to make my own 'soft veges tacos' as they called them. 

INGREDIENTS

• 400g pumpkin, deseeded, skin removed and chopped into small pieces
• 175g zucchini, chopped into small pieces
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• Optional- 1/4- 1 teaspoon ground chilli
• 1 teaspoon extra virgin olive oil
• 1/4 of a medium red onion, finely chopped
• 1 garlic clove, finely chopped
• 100g red capsicum, finely chopped
• 100g green capsicum, finely chopped
• a large handful of baby spinach 
• 80g reduced-fat feta, crumbled or finely chopped OR 80g reduced-fat grated cheese
• 8 low-carb wraps (around 45g each) or 8 Mountain bread wraps 

COOKING

1. Once you are almost done prepping the vegetables, bring a medium saucepan of water to the boil, covered. Once boiled, remove the lid and add the pumpkin. Cook for five minutes before adding the zucchini to the water for a further two minutes. Remove the pan from the stove and drain the vegetables in a colander over cold running water. Once drained well, pour the vegetables into a medium bowl and gently stir in the taco seasoning, chilli if using and a sprinkle of ground black pepper. Take care stirring or the vegetables may become mushy. 

2. Return the now vacant saucepan to the stove over medium heat and swirl the oil. Add the onion and garlic to the pan and cook, stirring often, for two minutes or until onion has softened slightly. Add the two kinds of capsicum to the pan and stir well, cooking for three to four minutes or until the capsicum has slightly softened. If the vegetables start to stick to the pan, add a splash of water. Add the baby spinach to the pan and cover, reducing the heat to low. Once the spinach has wilted, remove the pan from the stove and gently stir in the feta and the pumpkin mixture. 

3. Have the wraps ready. Divide the vegetable filling into eight, scooping the vegetables into the middle of each wrap. Wrap each burrito by wrapping the bottom of the wrap over and then closing in each side to meet. 

Serves / 4 / 2 wraps each 
Total Preparation time / 20-25 minutes 
Total Cooking time / 25 minutes 

x PPS

VEGETARIAN BUDDHA BOWL

I learnt about this amazing bowls from a vego friend. I love the fact that you can combine any type of grain or bean, lentil or legume and as many cooked and raw veges as you want and call it a 'Buddha Bowl'. It is such a perfect way to use up whatever vegetables that are reaching their use-by date in the fridge. I have made this recipe twice in the last week and each time this dish lasted me 4 plus serves and left me feeling full but not stuffed. I encourage to get creative and use whatever you have on hand. Here's a few ideas: 

Protein - can be a grain, seed, bean, lentil, legume or soy product. You can throw 1 or 2 of the following:

Tofu, Tempeh, Chickpeas, any type of Lentil, Cannellini beans, Four Bean Mix, Red Kidney Beans, Any type of Rice (Brown, Wild, Black, Red), Quinoa, Couscous, Farro, Freekeh, Amaranth.  

Cooked Vegetables: roast pumpkin, sweet potato, potato, mushrooms. 

Raw Vegetables: tomato, cucumber, red cabbage, capsicum, baby spinach, kale, any type of lettuce, avocado. 

And a dressing that you have made or 1 medium avocado, cut into small pieces. I often go for the avocado option, as it really rounds out the salad! 

Heres my recipe: 

INGREDIENTS

• 350g sweet potato, cut into even, small pieces
• 2 tablespoons extra virgin olive oil 
• 2 heaped teaspoons ground cumin, coriander or smoked paprika
• 1/2 cup brown rice
• 1 cup water 
• 1 head of broccoli, stalk and florets evenly chopped
• 1 cup of frozen peas, thawed 
• 225g firm tofu in a block 
• 1/2 a medium red capsicum, cut into thin strips
• 1/2 a medium green capsicum, cut into thin strips
• 2 generous handfuls of baby spinach, baby kale and mixed lettuce
• 1 medium avocado, cut into small pieces 

COOKING

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with baking paper. 

2. Place the tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 25 minutes to drain. Once drained, cut into even thin strips. 

3. Whilst the tofu is draining, toss the sweet potato in a medium bowl with one tablespoon oil and one of the spices. Arrange the potato pieces in a single layer on the prepared tray. Bake in the oven for 25-30 minutes or until the sweet potato is tender and golden. 

4. Once the sweet potato is in the oven, place the brown rice and water in a medium saucepan, covered, and bring to the boil. Once boiled, reduce heat to a simmer and leave to cook for around 10 minutes or until all water has been absorbed and the rice is tender. Remove from heat and place rice in a large serving bowl to cook. 

5. Return the same saucepan to the stove, filled halfway with water and bring to the boil, covered. Once boiled add the broccoli and leave to steam for four minutes before pouring in the peas. Leave to steam for one further minute, before draining in a sieve/colander over cold running water. Pour the cooked vegetables into the serving bowl with the cooked rice. 

6. Swirl the remaining one tablespoon of oil in a large pan over medium heat. Add the tofu pieces and cook for 2-3 minutes on each side, covered. Remove from heat and place in the serving bowl. 

7. By now the sweet potato should be cooked. Remove from the oven and place in the serving bowl. Add the raw vegetables; in this case the capsicum, baby spinach, kale and lettuce and avocado pieces or dressing, if using, and toss well to combine. 

Serves / 4 
Total Preparation time / around 10 minutes 
Total Cooking time / 30-40 minutes 

x Premium Pilates Studio 

PRAWNS with GREENS

Even though it is only the beginning of spring, I'm already feeling like making meals fit for summer! This is a perfect meal for a late dinner, as it is incredibly light and healthy. I'm really getting used to making seafood a few times a week and I feel like I'm reaping the health benefits already. Prawns are a complete & great source of protein, as they contain all nine amino acids and 100g of prawns contains a whooping 25g of protein, around the same amount as chicken & beef contain. This seafood is very low in calories (always nice to hear!). 100g of prawns contains a mere 115 or so calories. Whilst prawns do contain higher than average levels of cholesterol, they are made up of GOOD cholesterol due to their healthy fats (Omega 3 fatty acid). Prawns are also a rich in Vitamin B-6, B-12, iron and zinc. They may not be the cheapest meat option, but who isn't willing to spend some money on their health? 

INGREDIENTS

• 1 teaspoon extra virgin olive oil
• 1 garlic clove, finely chopped
• 3cm fresh ginger, grated 
• 200g green beans, trimmed & cut into 3em pieces
• 1/2 a bunch buk choy, roughly chopped
• 1/2 a bunch pak choy, roughly chopped
• 2 tablespoons soy sauce
• 300g raw or cooked prawns, shelled & tails on or off 
• 2 tablespoons lime juice
• Optional- fresh coriander leaves, torn and 1 spring onion, finely chopped

COOKING 

1. Heat olive oil in a medium fry pan over medium heat, swirling to coat the pan. Add the garlic and ginger and cook, stirring often, for 2 minutes or until fragrant. 

2. Add the cut beans to the pan and cook for 1 minute, stirring, before adding the buk choy & pak choy. Add the soy sauce to the pan and stir well, then cover for 2 minutes or until the buy & pak choy are tender (the beans can still have a little crunchiness to them). 

If the prawns are raw: remove the vegetables from the pan and add a small splash more olive oil to the pan over medium heat. Add the prawns and cook for 1-2 minutes or until they become cloudy in colour. 

If the prawns are cooked: remove the vegetables from the pan and place them in a medium bowl with the cooked prawns. Drizzle the lime juice on top and add the coriander and spring onion, if using. Toss well and serve. 

Serves / 2

Total Preparation time / 10 minutes 

Total Cooking time / under 10 minutes 

MAPLE PANCAKES

Pancakes: not always bad for you! They can be, if you serve them alongside ice cream, chocolate, pure cream and knobs of butter. However, just a couple homemade pancakes with a side of fruit can be healthy and delicious at the same time. I like adding the maple syrup to the batter as it gives it more flavour. Also, when you put the syrup in the batter you do not need to add maple syrup to the cooked pancakes, which can result in a lot of extra calories when the maple syrup is poured on at liberty! Cooking pancakes are a great way to cook for both your kids and yourself on a weekend morning. I have very fond memories of my Dad making pancakes and pikelets for us every Sunday morning when I was growing up. I'm sure my mum would have loved when Sunday rolls around, as it was only of the only times he cooked! 

INGREDIENTS

• 1 cup self-raising flour / gluten-free self raising flour for the intolerant or allergic 
• 1 egg, lightly beaten 
• 1 teaspoon vanilla essence 
• 1 cup milk (regular, skim, lactose-free, unsweetened almond or oat milk)
• 3 tablespoons maple syrup
• 200g fresh strawberries, halved 
• Rice bran oil / olive oil 

COOKING 

1. Pour the flour, egg vanilla essence, milk and maple syrup in a large bowl and whisk well to combine until the batter contains no lumps. 

2. Heat a medium to large frying pan over medium-low heat and add 1 teaspoon of oil. Pour 1/4 cup of the pancake batter into the pan per pancake and cook until bubbles appear on the surface. Carefully flip the pancake and cook on the other side until the pancake is browned to your liking. Remove from the pan and cover, keeping warm whilst you repeat this process until no batter remains. The batter should make around 8 large pancakes. 

3. Serve with strawberries 

Serves / 4  = 2 pancakes each 

Preparation & Cooking Time /  30 minutes maximum