RECIPES

Low FODMAP frittata

Gluten free. Low FODMAP. Great for families.

Looking for a quick and easy meal to prepare for a family on the low FODMAP diet? This recipe has it all! Packed full of FODMAP friendly veggies, this frittata incorporates the carbohydrate of pumpkin (in an appropriate quantity) and the protein of eggs to keep you and your loved ones full and satisfied. It can be eaten hot or cold and stores in the fridge for a couple of days for a quick meal prepared in advance.  

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Serves 4

Ingredients

Frittata:

  • 10 eggs

  • 1 cup of water

  • 1 small red capsicum, diced

  • 1 zucchini, diced, seeded part removed

  • 1½ cups (about 300g) of kent or jap pumpkin, diced

  • 2 cups of spinach or kale, diced

  • 1 fresh tomato, sliced

  • 10-20 sprigs of chives,

  • ½ cup grated parmesan cheese

  • 2-3 Tbsp pepita seeds

  • 1 tsp of salt

  • ½ tsp of black pepper

To serve:

  • 2 head of broccoli (approx. ½ cup per serve)

  • 2 cup of green beans (½ cup per serve)

  • Olive oil


Method:

  1. Roast, steam or boil the pumpkin until just soft

  2. Whisk eggs in a large bowl

  3. Add cooked pumpkin and all other raw frittata ingredients, minus the pepita seeds and sliced tomato. Stir until evenly combined.

  4. Pour mixture into an appropriately sized oven-proof dish (frittata should be about 5-7cm thick) that has been lined with baking paper or greased with olive oil. Cook for 20 minutes at 170 degrees C.

  5. Lay the sliced tomato and sprinkle the pepita seeds over the almost cooked frittata and return to the oven for a further 20 minutes.

  6. Check the frittata is cooked through, remove from the oven and cut the frittata into

  7. Serve with steamed greens dressed with olive oil.

No Fuss Breakfast Topper

Gluten free. Nut free. Refined-sugar free.

My main advice to patients about choosing a healthy breakfast is to pick or create something low in sugar, high in fibre, with adequate protein and loaded with healthy fats.

The typical go to is eggs and veggies. But not everyone has the time for a cooked breakfast each day. Eggs can get boring after a while and some can’t eat them due to an allergy. Likewise with nuts, which also features regularly in my breakfast recommendations.

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So I have been inspired to create a recipe that is super convenient for busy folk, ticks all the macronutrient requirements and is suitable for those who have food allergies and intolerances. Say hello to my omega-packed, protein dense seed blend, which can be made in bulk and conveniently added to fruits in the morning for a kick-arse breakfast.

You could purchase a pre-made one from the health food store, or you could make your own and save a tonne of money. Plus, this way, you can be guaranteed you aren’t consuming sneaky added sugars, which is in almost ALL pre-made nut and seed breakfast blends.  

I recommend visiting your local bulk food store to purchase the appropriate quantities of each of the ingredients below. A batch should be made fresh every 2-4 weeks to minimise damage to the oil rich seeds and prevent eating stale puffs (yuck!)


Recipe

Makes 10-20 serves

Appropriate serving size is ¼ - ½ cup

For the batch above, I used raisins and puffed quinoa.

For the batch above, I used raisins and puffed quinoa.

Combine the following:                                                                      

¼ cup chia seeds

¼ cup hemp seeds (optional)

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup linseeds

½ cup raisins or dried cranberries. Omit for a completely sugar free option.

1 cup buckwheat kernals

1 cup puffed quinoa, millet or amaranth

 

Store in an airtight container in a cool place.


By Naturopath Lucy Mason 

Chia Pudding 3 Ways

Gluten Free.  Dairy Free. Quick and easy!

Chia pudding is the ultimate healthy breakfast option for busy people. They can be quickly thrown together before bed (with minimal mess), left to set overnight and topped with extras in the morning for crunch and flavour. Having the same thing for breakfast each day can get a bit boring, plus variety is better for your gut! So to keep breakfast exciting, mix it up between these 3 different chia puddings or let them inspire you to create your own flavour combination! 

 

STEP 1: Create the base (the night before)

  1. In a small and shallow glass jar or container, combine 2 tbsp of chia seeds (white or black, whole or ground) with approximately 200mL (1/3 cup) liquid of choice.

  2. Stir to ensure all the seeds are coated with liquid, put on the lid and place in the fridge to set overnight.

  3. Tip: the pudding base will store in the fridge for up to 3 days, so you can make a few puddings bases in advance.

 

STEP 2: Choose or create your flavour

In the morning, give the chia pudding a stir before adding your toppings. See below for ideas!


CHOCOLATE, RASPBERRY & WALNUT

Use coconut milk from a carton or can as the liquid base.

Stir into the pudding (night before) 1 heaped tsp of cacao powder.

To top:

  • 1 Tbsp chopped walnuts

  • 1 Tbsp shredded or flaked coconut

  • 1-2 Tbsp raspberries – fresh or defrosted from frozen

Tip: if you plan on using frozen raspberries, you can add them to your pudding the night before and by morning they will be defrosted and ready to eat.  


COCONUT, MANGO & PASSIONFRUIT

Use coconut milk from a carton or can as the liquid base.

Using a stick blender, puree half a fresh mango or a handful of defrosted mango pieces if using frozen (in the morning). Stir mango puree into the pudding.  

To top:

  • 1 Tbsp shredded or flaked coconut

  • Pulp from 1 fresh passion fruit

  • 1 tsp hemp seeds


APPLE, ALMOND & SPICE

Use almond milk as the liquid base.

Stir into the pudding (night before) 1 tsp of cinnamon, a sprinkle of nutmeg and (if you like) 1 tsp of honey.

To top:

  • 1 Tbsp chopped almonds

  • ½ grated apple and/or ½ a sliced banana


Nutritional information:

Low carbohydrate diets have become increasingly popular in recent years for weight loss, improvement in metabolic disease (such as diabetes and PCOS) and optimal brain function. However, one problem with low carbohydrate diets is the potential lack of soluble fibres, which can adversely affect the ecosystem in the gut if followed medium to long term. For the same reason, low carbohydrate diets can also lead to constipation!

With the right combination of ingredients, chia puddings are lower in carbohydrates than other typical breakfast foods and rich in soluble fibre for your gut bugs. Chia itself is high in soluble fibre and low in absorbable carbohydrate. The addition of nuts, seeds and low-sugar fruits also boosts up the fibre content.

By Lucy Mason, Naturopath

Veggie broth your thyroid will love

This recipe is a simple and effective way to get in some of the key thyroid minerals into your diet. In particular this broth is full of iodine and selenium, which can be found in kombu, an iodine rich seaweed vegetable(1), and shiitake mushrooms, a great source of selenium(2). As modern day Australian soils tend to lack in these minerals, it's important to looking further abroad and incorporate some 'exotic' foods into your diet to keep these minerals in check(3).*

This mineral rich veggie broth is perfect for the cooler months and can be enjoyed by itself or as a wholesome base to any soup or risotto.

* If you aren’t sure what state of health your thyroid is in, or if you are already supplementing to support your thyroid, check with your practitioner before trying this recipe.

Image courtesy of Pommes Pommes

Image courtesy of Pommes Pommes

Makes about 4 cups

Ingredients

  • 5 cups water
  • 2 (2-inch width) pieces kombu
  • 1/2 cup dried shiitake mushrooms
  • 2 carrots, , sliced
  • 1 zucchini, sliced
  • 2 stick celery, diced
  • 3cm knob ginger, sliced
  • 2-3 cloves garlic, sliced
  • 3cm knob of turmeric, sliced
  • 1 whole brown onion, sliced
  • Salt and pepper to taste

 Method

  1. Combine the water and kombu in a larger saucepan and soak the kombu for at least 8 hours or overnight.
  2. Add in the vegetables, turmeric, ginger and garlic and place the saucepan over low heat and bring to a simmer. Continue to simmer and then remove the kombu from the water just before it comes to a full boil.
  3. Add the shiitake mushrooms, and continue simmering for about 10 minutes.
  4. Remove the saucepan from heat and let the shiitake mushrooms steep in the broth for 5 minutes more.
  5. Remove the shiitake mushrooms and vegetables from the broth and pour the broth through a fine-mesh strainer set over a large bowl.
  6. Add salt and pepper to taste

Created by Naturopath Rachel Larsson

Gut Loving Banana Bread

Gluten free. Dairy free.

After more than four years of experimenting with a gluten free diet, and three years of adhering to it strictly, I am so excited to be sharing with you one of my favourite gluten free go-to recipes. No gluten means it is kind on your intestinal lining, which can become “leaky” with exposure to gluten (see our other blogs for more info). This bread is moist, it’s filling and it’s packed full of goodness. The almond and linseeds offer a great source prebiotic fibres to keep our gut bugs happy, as well as being rich in minerals and healthy oils (monounsaturated and polyunsaturated fats, especially omega-3, omega-6 and omega-9).

If you’re going gluten free there a few staple flours you will need to have in your pantry for baking. Almond meal, tapioca flour and brown rice flour are all great to have on hand, which can be bought by weight from whole-food stores such as The Source or packaged from health food stores, or the health section of the supermarket. Be sure to keep your almond and linseeds stored in a cool place during the summer, to avoid oxidation and spoilage of the healthy oils within. Note that some of the healthy oils within nuts and seeds are lost in the baking process, but cooking will not cause them to go rancid and spoil in the way that improper storage can.

I hope you enjoy this bread as much as I do!

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Ingredients:

  • 2 large banana (ripe or overripe)
  • 2 eggs
  • 3 Tbsp coconut oil, melted
  • 2 Tbsp honey (optional)
  • 1 cup nut milk
  • 1 tsp cinnamon (optional)
  • 2 tsp gluten free baking powder
  • ½ cup almond meal
  • ½ cup ground linseeds/flaxseeds
  • ½ cup rice flour (brown or white)
  • ½ cup tapioca flour

Method:

  1. Mash the bananas in a large bowl
  2. With a fork whisk in the eggs, coconut oil, honey and nut milk
  3. Stir in the remaining dry ingredients
  4. Pour into a lined rectangular bread/cake tin
  5. Bake in the oven (175 degrees C) for approx 50 minutes, or until cooked through.

By Lucy Mason, Naturopath

Breakfast Hacks – Your keys to creating a balanced breakfast in 5 minutes

This month we are talking about how to create a healthy habit that has longevity. Therefore this month’s recipe is not so much a recipe but more of a breakfast ‘hack’…

How many of us run out the house in the morning without having a proper meal? Or perhaps we’re just not feeling hungry, in a rush and instead have a coffee and reach for something sugary by mid-morning? Starting up your day with a good breakfast habit is one of the fundamental ways to optimising your health, and will set you up for the day – balancing blood sugar (avoiding fatigue slumps, sugar cravings and brain fog), and also provides us with the energy and nutrients to make the most out of your day.

The key is to a balanced breakfast is including all the macronutrients – protein, healthy fats, and carbohydrates; plus micronutrients in the form of phytochemicals vitamins and minerals found in fresh food.

Here’s how to get it done in 5 minutes per day*

*…Ok, ok caveat here – It takes 20 minutes of prep a week to achieve a 5 minute daily assemble – but totally worth it!

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STEP 1
PREP your meals. Essentially this means pre-cooking the necessities:
Allocate 20 minutes a week to cook up your greens/proteins and grains; then every morning all you need is 5 minutes to assemble – and voila! If you are not hungry take to work in a Tupperware and instead have the juice of half a lemon in 1 cup warm water – this will get those digestive juices flowing!

STEP 2
Assemble: Choose one or more from each food category:

1. CHOOSE YOUR PROTEIN:

  • Once a week, boil or scramble 5 eggs, or
  • Whole smoked trout (about $12) and slide the fatty fish flesh off the bone, or
  • (V) Make your own baked beans – cannellini beans cooked in tomato sauce

Place in a container in the fridge.

2. CHOOSE YOUR GRAIN (We recommend gluten-free such as):

  • Cook up a pot of quinoa or
  • Rice or
  • Gluten free bread

Place in a container in the fridge.

3. DON’T FORGET THE GREENS

One a week cook up a couple of bunches of your favourite greens – like rainbow chard, silverbeet, broccoli, brussel sprouts, spinach (try to use organic greens as they are heavily sprayed with pesticides).

  • Cut them up, add to a large pan with a 1/4 cup water (By adding just enough water so they don’t burn water the greens kindof steam/fry, locking in nutrients).
  • Add garlic, onion, lemon juice, salt and pepper if desired.
  • Cook until soft.
  • Add 1 tsp. grass fed butter (add after you have taken off the heat)

4. DRIZZLE ON THOSE GOOD FATS

Slather on your favourite healthy fat:

  • Avocado oil
  • Cashew cheese
  • Hemp oil
  • Grass-fed butter
  • Chia oil

Every morning – assemble some of the above before you run out the door and pat yourself on the back for being organised as you enjoy a hearty breakfast in 5 minutes. Research says is takes 21 days to cement a new habit – go on try it! Your body and your microbiome will love you for it.

By Karen Saunders

Choc Mint Cheesecake Swirl

Created by Rachel Larsson

Have you ever found that when you have decided you are ‘going to get healthy’ or you are determined to ‘feel better’, an all-or-nothing approach to food can sometimes make the process a whole lot harder?

Food has many roles and meanings; it’s nourishing, fuel for your body, a way to socialise and a source of enjoyment.

Food shouldn’t be a source of anxiety, guilt or fear.

Whatever diet you choose to follow that best supports you in your ability to thrive, I hope there is room for delicious treats to enjoy in moderation (there certainly is in mine)! 

I wanted to share with you a recipe that is delicious and you can enjoy without guilt, remorse or regret. It is perfect for Christmas (or any occasion for that matter) and you’ll have your family & friends begging for more.

The best part is - it is gluten-free, dairy-free, soy-free, vegan/vegetarian friendly and refined-sugar free, but tastes just like a rich, classic cheesecake.

You’re welcome guys!

Ingredients

Base

  • 2/3 cup medjool dates
  • 1 cup raw hazelnuts ground
  • 1/2 cup linseed/flaxseed meal
  • Pinch of salt
  • 2 tablespoons of coconut oil
  • 1/4 cup cacao nibs

Filling

  • 600ml full-fat coconut cream
  • 3/4 cup cashew butter*
  • 1/3 cup coconut oil, melted + additional 1/4 cup
  • 1/4 cup rice malt or maple syrup 
  • Pinch of salt
  • 1/4 cup raw cacao powder
  • 4-8 drops of peppermint extract/essence (more or less depending on personal preference)
  • 12-20 baby spinach leaves or 2-3 drops of green food dye (depending on how green you want the mixture).

Decoration

  • Dark chocolate, melted
  • 1-2 tablespoons cacao nibs (optional)
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Method

1. Line a cake tin with baking paper

Making the Base

2. In a food processor add ground hazelnuts, linseed/flaxseed meal, dates, coconut oil and salt to a food processor and blend until crumbly in texture. Add in cacao nibs and blend until they are mixed in.

3. Evenly press mixture into the cake tin, and place tin in freezer for 10 minutes

Making the Filling

4. In a blender/nutribullet add coconut cream, cashew butter, 1/3 cup coconut oil, maple/rice malt syrup and salt. Blend until combined.

5. Split the filling into two even quantities.

6. To one half of the mixture add cacao powder and blend until smooth.

7. Pour this cacao filling into the base and set in the fridge for 10 minutes (until slightly firm).

8. Whilst the chocolate filling is starting to firm, make the mint filling.

9. Add to remaining half of the mixture baby spinach leaves or green food dye, remaining coconut oil and peppermint extract/essence and blend until smooth.

10. Carefully pour the mint filling onto the chocolate mixture gentle swirling with the handle end of a spoon, to create a swirled chocolate and mint design.

11. Place in fridge overnight

Decoration

12. Take the dessert out and drizzle over your melted dark chocolate to create a decorative pattern. Whilst the chocolate is still wet, sprinkle over some cacao nibs for an extra crunch.

13. Serve, sit back and wait for the smiles

Notes

*I made my own cashew butter using soaked 1 ½ cups of cashews, soaked in water for 24 hours. I then drained these and blend in a Nutribullet (or something similar) until smooth – adding some water one tablespoon at a time to help.

Storage. This dessert will last 3-4 days in the fridge, a few months in freezer.

Coconut and Buckwheat Toasted Muesli

Gluten free. Oat free. High protein. High healthy fats.

Your body will love you for starting your day with this well balanced breakfast. Many typical breakfasts are high in carbohydrate and sugar - a nightmare for your pancreas and adrenals. Nuts, buckwheat and coconut form the core of this recipe, providing the right macronutrients (protein and healthy fat) that prevent your blood sugar levels from spiking, keeping your hormones (insulin and cortisol) happy. It is my go to on the days where I don’t feel like eggs and avocado or I need a breakfast with minimal preparation - it’s quick, filling and tasty.  

Shop bought muesli is often loaded up with oats (not so great for those of us avoiding gluten) and can contain high amounts of sugar. It only takes 30 minutes to put together a homemade toasted muesli that lasts a couple of weeks, and you can personalise it to your taste and needs!

I love to serve it with fresh berries and a blob of natural pot set yoghurt or a drizzle of almond milk. It’s also great to nibble on by itself as a snack throughout the day.

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Ingredients

  • 1 cup whole buckwheat kernels/groats
  • 2 cups roughly chopped nuts and seeds of your choice
  • (I like almonds, cashews, brazil nuts, pepitas and sunflower seeds)
  • 1.5 cups coconut flakes
  • 1.5 cups puffed millet (I have also used puffed rice or amaranth in the past with success)
  • 3 Tbsp chia seeds
  • 1 tsp cinnamon
  • 3-4 Tbsp coconut oil
  • 2 Tbsp rice malt syrup

  Method

  1. Combine all dry ingredients in a large mixing bowl.
  2. Melt the coconut oil in a small pan and add rice malt syrup. Stir until combined then remove from the heat.
  3. Mix the oil mixture through the dry mixture until everything is coated.
  4. Spread the mixture out on lined baking trays, so that it is no thicker than 1cm.
  5. Bake in the oven on 120 degrees C for 20 minutes, turning once, or until the mixture is lightly golden in colour.
  6. Wait until the mixture is completely cool before packing it away for storage in the pantry.

Created by Lucy Mason, Naturopath

Fermented Curried Cauliflower

Who would have thought food and drinks affected by bacteria and yeasts would be so sought after? Yes, we are talking about fermented products. No doubt you have heard about them on social media, at your local health food store, or from a health conscious friend.

Did you know, fermentation is traditionally a food preservation technique that has been traced back thousands of years. Fermentation has also helped us create new foods such as turning milk, wheat and grapes into delicious cheese, bread and wine(1). Yum!

It was only in early 20th century that scientific researchers proposed that fermented products might have health benefits (2). Fast-forward to today and we have stacks of science supporting the presence of good bacteria in these foods and how they can provide us with wonderful health benefits (1).

One of our favourite ways to reap the health benefits of fermentation is through eating fermented veggies. You may be familiar with fermented cabbage in the form of sauerkraut or kimchi, but did you know you can ferment a tonne of other vegetables including cucumber, carrot, beetroot and broccoli? Given that cauliflower is in season I thought this would be the perfect time to create a fermented cauliflower recipe.

Curried Cauliflower recipie

Ingredients

  • 1 tsp mustard seeds
  • ½ tsp coriander ground coriander
  • ½ tsp ground cumin
  • ½ tsp turmeric powder
  • ½ tsp freshly grated ginger
  • 1 pinch cayenne pepper (optional)
  • 1 head (600-700g) cauliflower
  • 2 grated medium sized carrots, grated
  • 1 spring onion, finely sliced
  • 1 -1 ½ tsp fine Himalayan or Celtic sea salt
  • Glass jar

Method

1. Rinse the cauliflower in cold water and cut into florets and slice as thinly as you can. Place in a bowl along with carrot, spring onion, spices and salt and mix with your hands. Ensure everything is well mixed and then let this rest for 30 mins.

2. Get your hands dirty again and massage the mixture again for a few minutes.

3. Press the mixture tightly into the jar, adding bit by bit, pressing down to realise the veggie juice (brine) as you go. Don’t worry if the mixture feels dry, as fermentation continues the vegetables will continue weeping.

4. After the mixture is in the jar, make sure it is pressed down and the brine is covering the cauliflower mixture.

5. After 8 hours, open the jar and give the mixture one more press down, to ensure the brine covers the vegetables.

6. Rest the jar on a plate (in case the brine seeps out) and place it in a warm place, such as above the fridge, and cover it with a tea towel. Depending on time of year you can start to taste the ferment from day 4 or day 7. When it’s ready you will be able to sense a pleasant sour and pickled taste.

7. Give the mixture another press to submerge in brine, screw on the lid and store in the fridge.

8. You will have this delicious ferment if kept refrigerated for 9-10 months. 

Things to look out for when fermenting

  • Brine. Always have your veggies covered, if your veggies are above the liquid push them back under. If you realise this later in the fermentation process, remove the veggies that have been on top of the brine level as they are no good. 
  • Note: if you are new to eating fermented foods, start consuming small amounts and increase gradually. Also if you have an issue with histamines, fermented foods may not be a great choice.

Created by Rachel Larsson

 

Low FODMAP Winter Warming Soup

You have just discovered the low FODMAP diet and your tummy is feeling much better for it, but traditional Winter food feels so bland without onion and garlic! It doesn’t have to. This delicious soup uses ginger, chilli and high quality chicken stock to give it some serious flavour. These warming ingredients are perfect for cold Winter nights, and the mix of fresh veggies makes it light, healthy and refreshing.

Not only will low FODMAP be gentle on your tummy, but the gelatin in the chicken stock may aid the healing of a leaky gut, which often accompanies FODMAP issues. At Narayani Wellness we encourage the use of high quality organic chicken broth, as pesticides accumulate in connective tissue and are therefore often found in high quantities in non-organic meat broths. You can make your own organic broth or buy it ready made from most health food stores. For a vegan/vegetarian variation of this soup, substitute chicken stock with a homemade veggie stock. Tofu, tempeh or boiled eggs could be used instead of poached meat.

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Serves 3-4. Preparation and cook time 30-40 minutes.

Gluten free, dairy free. Vegan/vegetarian option.

Ingredients:

  • Thumb sized piece of fresh ginger, finely grated
  • One fresh chilli finely chopped (seeds removed)
  • 1 tbsp oil (we like olive, coconut or ghee)
  • 1 large carrot, grated
  • 1 large zucchini, seeds removed and grated
  • ½ large capsicum, thinly sliced
  • 4 stalks/1 cup broccolini, chopped
  • 500g organic meat of your choice (I used chicken drumsticks) (optional)
  • 1.5 L organic chicken stock
  • Salt and pepper to taste
  • Fresh coriander to serve

 Method

  1. In a large pot, saute the chilli and ginger in oil for 2 minutes on medium-high heat
  2. Add the chicken stock.
  3. If using meat, add it now to poach in the stock
  4. Remove the meat with tongs once cooked through and place on a cutting board to cool
  5. Turn pot down to a simmer, add the vegetables and cook until just soft
  6. Meanwhile, shred the cooked meat with a couple of forks or chop into small pieces
  7. Add the meat back to the pot
  8. Serve into bowls, salt and pepper to taste and top with fresh coriander!

Created by Lucy Mason

BHSc (Naturopathy)

Warm sweet potato and lentil salad

This gluten-free, dairy-free, vegan and vegetarian friendly recipe, developed by our naturopath Rachel, is the perfect meal or side dish to your favourite protein. 

There are so many elements to this salad that nurture and support your gut health with our favourite being fibre!

Adequate intake of fibre for men is 30g/day and women is 25g/day (1), which most Australian's fail to meet (2). High fibre intake is proven to have health-protective effects and disease-reversal benefits including heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases (3). Resistant carbohydrates and dietary fibre, from sources like sweet potato and lentils, influences the variety and number of bacteria we have in our gut, as well as their bacteria's metabolic abilities (4), which influences so many aspects of our health, including mood and immune function. So dig in to this delicious recipe and feed your gut some fibre.

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Serves 4-5. Preparation and cook time 1-hour 20min

Ingredients

  • 800g sweet potato cut into 2 cm cubes
  • 2 cloves crushed garlic
  • 1 ½ C bite sized broccoli florets
  • 150g snow peas, cut into thirds
  • 1 can (400g) brown lentils, drained and rinsed
  • 1-2 handfuls of rocket
  • Coconut oil 
  • ½ lemon juiced
  • 2 tsp seeded mustard
  • 2 Tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • Feta or parmesan (optional)

Method

  1. Preheat oven to 180 degrees celsius.
  2. Add sweet potato to a lined baking tray and coat in coconut oil, garlic, salt and pepper. Place baking tray in oven and bake for 1 hour or until golden brown.
  3. In a large bowl add snow peas, rocket and lentils. Sit this aside.
  4. To make the salad dressing, in a small bowl add lemon, mustard, olive oil, oregano, salt and pepper. Stir until combined and pour into the large bowl.
  5. After the sweet potato has been in the oven for 45 minutes, add the broccoli florets to the bake try and bake for the remaining 15 minutes.
  6. After the baked vegetables are done, add them to the large bowl and mix well.
  7. Serve in your favourite plate or bowl with the option of adding your favourite parmesan or feta.

Dish created by Rachel Larsson

Fermented Beet Kvass

One of our favourite gut loving recipes is beet kvass. Beet kvass is type of fermented drink, you know, similar to kefir or kombucha. Kvass has so many health benefits and is great for your gut. Due to it's fermentation process it is a wonderful source of probiotics which can help the health of your gut and immune system, it is also rich in antioxidants with is excellent for your liver. Using beetroot is traditionally known for it's blood cleansing properties, in addition to being a great source of nutrients.

Kvass typically has a tangy, salty flavour which can be an acquired taste. Using beetroot also gives it a wonderful earthy flavour. If beetroot isn't your thing, you can use other foods to ferment like fruits (strawberries and raisins) and herbs (mint). 

 Ingredients        

  • 2-4 organic beetroot
  • 1-2 tsp sea salt or Himalayan salt
  • Filtered water
  • A few tablespoons whey, dripped from yoghurt or milk kefir (optional)
  • 1-1.5 litre glass jar

Directions

1. Wash unpeeled beets and chop into large cubes

2. Place beets in a jar and add salt and optional whey (if not using whey add an extra tsp of salt)

3. Fill jar with filtered water, you want to cover the beetroot by at least two inches

4. Seal with lid and leave on the counter at room temperature for 4-7 days to ferment (4-5 days in summer)

5. Transfer to fridge

6. Have about ¼ cup daily on own or dilute with water

Image: Courtesy of CERES Fair Food.

Image: Courtesy of CERES Fair Food.