Bone Broth

Bone Broth

For those that have asked: they have a simple recipe for stock, which the Americans call bone broth.

This is 101 in any restaurant kitchen that I have ever worked in and made once or twice every week by an apprentice.

3 kg of beef bones, lamb bones or chicken carcasses.

Method

1.     Place bones in large stainless steel pot, slow cooker of pressure cooker and cover with cold water, the water should cover the bones by 5 cm while leaving room at the top of the pan.

2.     Cover with lid and bring to the boil, then reduce the heat and simmer with the lid on for at least 12 hrs. for beef or lamb and 6 hrs. for chicken. If using a slow cooker, cook on high for at least 12 hours. If using a pressure cooker cook on high pressure for at least 3 hrs.

3.     Strain the liquid, using a fine mesh for strainer for the chicken. Use immediately or leave to cool before storing. Bone broth will keep in the fridge or several days.

Optional extras: generous splash of apple cider vinegar or lemon juice, onion, leek, carrot or celery, parsley stalks peppercorns and or bay leaves.

Spinach and Bacon Tart with nutty Almond case

Spinach and Bacon Tart with nutty Almond case

Pastry case

375 g ground almonds (meal)

2 teas sea salt

½ teas bi carb soda

30 g butter at room temp

2 eggs

Filling

250g bacon or pancetta chopped

1 large onion halved and finely sliced

2 garlic cloves finely chopped

180 g fresh spinach chopped

5 eggs

250 mls full fat coconut milk

80 g cherry tomatoes

1 handful of fresh parsley leaves and stalks finely chopped

1 tabs fresh thyme leaves 1 teas if dried

Sea salt and black pepper

Method

  1. Mix the pastry ingredients by hand to form a dough and then roll into 3 mm hick disc between 2 sheets of baking paper. Line a 24 cm diameter ceramic flan dish. Line the pastry case with greaseproof paper, fill with baking beans and chill in the fridge for 20 mins.
  2. Preheat oven to 180
  3. Put bean filled chilled tart case in the oven to bake for 10 mins, then remove the baking beans and paper and bake for a further 10 mins until lightly browned. Set aside and reduce oven temp to 170
  4. For the filling fry the bacon or pancetta in a large dry frying pan over a medium heat for 4 minutes until crispy. Remove from pan and set aside.
  5. Cook onion in the bacon fat over a low heat for about 12 minutes until caramelised adding a touch of ghee (clarified butter) if needed. Make sure not to overcrowd the pan as it will prevent the onion from caramelising. Add the garlic to cook for the final few minutes
  6. Tip in the spinach and allow it to cook down until any excess liquid has evaporated. Remove from heat.
  7. In a large bowl, whisk together the eggs and coconut milk. Add the cooked bacon bits with the onion and spinach mixture, then season with salt and pepper.
  8. Pour the egg mixture into your pre-baked tart case. Top with halved cherry tomatoes cut side up and push them down slightly. Bake for 35 minutes until golden brown on top and just set in the middle, jiggly but not runny.
  9.  Remove from oven and cool for 15 minutes. Serve warm with a sprinkle of chopped parsley. This is great for the school or office lunch.

BUCKWHEAT PANCAKES

Ingredients

1 cup of buckwheat flour; (or flour of your choice, try a gluten free blend or coconut, which seems to be the flavour of the month at present.) For extra fluffy thick style pancakes, use S.R. flour or add ½ tsp of baking powder to the flour.

1 egg beaten

Some rice milk, almond milk, coconut milk or water to get the consistency you desire, (thin crepe style or thick pancake)

Method:

Place coconut oil into a shallow frying pan. Allow this to melt before pouring in some of the mix.

I find using a soup ladle handy, especially if you are doing thin crepes, as you use the base of the ladle to help spread the mix in the pan.

Cook until small bubbles appear and then turn over.

One can spread with berries, sliced banana and yoghurt. Rice syrup can be used if you want it sweet instead of maple syrup.

Use a healthy spread: mashed avocado, tomatoes, cheese, the options are endless.

Cacao powder or cinnamon can also be added to the pancake mix.

BULGAR AND VEGETABLE MIX

Ingredients

2 Cups of vegetable or chicken stock

2 ½ Cups of vegetables, use spinach, broccoli, zucchini, carrots, kale, silver beet.

1 Cup of dry bulgur

½ tsp thyme
Salt to taste
Place bulgur in a heatproof serving bowl. Pour stock over vegetables over bulgur, sprinkle with thyme or another herb of your choice.
Cover and let sit until most of the water has been absorbed and the bulgur is soft.
Pour off excess water and fluff with fork.
Garnish with some sprouts.

Method:

In a saucepan bring the stock to the boil, add vegetables and salt if using, simmer for a few minutes; this depends on the vegetable combination you use.

GRAPEFRUIT AND RADICCHIO SALAD

5 tabs Apple cider vinegar

1 tsp Fennel seeds crushed

¼ cup Olive oil

Salt & Pepper to taste

2 White Grapefruit

1 Radicchio

2 cups baby Spinach leaves

¼ cup non pitted Olives

 

Method: 

Combine the vinegar, fennel seeds, olive oil salt and pepper (this is the vinaigrette).

Peel and ¼ the grapefruit and remove the pith (the white bit around the outside); marinate this in the vinaigrette for at least an hour.

Add the mixture to the spinach and radicchio leaves and the olives.

Delicious!

STRAWBERRY SANTA

STRAWBERRY SANTA

Ingredients:

• 20 medium to large strawberries, hulled to form a flat base

• Greek Yoghurt

• Chia seeds

• Cacao nibs

Method: 

  1. Cut the top third off each berry and reserve. Stand berry bases on a serving platter.
  2. Add 1 tbsp of chia seeds for every cup of Greek yoghurt to thicken leave to stand for 5 minutes.
  3. Pipe or spoon 1 teaspoon of mixture onto flat tops of berries on platter. Top mixture with reserved berry tops. Use the smallest piping nozzle to pipe mixture onto the tip of each strawberry ‘hat’ to form pompom and onto chest to form button.
  4. Use tweezers to place cacao nibs, flat-side facing out, onto each cream face to form eyes. Refrigerate until ready to serve.

Recipe and image taken from ‘Digestive Solutions’ with permission by Michele Wolff.

DELICIOUS SCHOOL FRIENDLY COOKIES

DELICIOUS SCHOOL FRIENDLY COOKIES

Ingredients:

I cup of mixed dry fruit, e.g. sultanas, cranberries, dates, apricots, apples, pears.
I ripe banana
1 cup wholemeal flour
½ cup ground linseed
½ cup sunflower seeds
½ cup pepitas
1 teas vanilla essence
¼ cup honey
½ cup coconut oil.
Optional 50 gm of cocoa

Method: Preheat oven 160 degree C.

Put dried fruit in bowl and cover with boiling water to soak.

Mash banana in medium size bowl, add flour, linseeds, sunflower, pepitas and cocoa.

Drain and rinse soaked fruit then add this to mixture.

Melt honey and coconut oil; allow mixture to cool before adding to mixture, stir until well combined.

Divide and shape into round cookies.

Cook in oven for about 25 mins or until golden brown.

Note these can be a school snack as they have no nuts in them.

ZUCCHINI SLICE (GLUTEN FREE)

ZUCCHINI SLICE (GLUTEN FREE)

Ingredients:

6 large eggs whisked
1 large brown onion finely chopped
3 medium zucchini grated
2 cup tasty cheese grated
1 cup Gluten Free SR flour
1 teaspoon gluten free baking powder
Sea salt and pepper
Sprinkle of cayenne pepper is optional
3 rashers of bacon, sliced mushrooms, steamed spinach are all optional.

Method: Preheat oven to 180degree c and grease and line medium sized baking dish with baking paper.

Sauté onions (and bacon, mushrooms if using) on medium heat until onions are soften. (If adding spinach, add when onions are almost cooked.) Allow mixture to cool before adding to the other ingredients.

In a large bowl combine zucchini, carrots, flour, baking powder, cheese, salt and pepper.

Add beaten eggs to mixture and fold until well combined.

Pour into prepared dish and bake for 30-40 mins until golden and cooked though.

Allow the Zucchini slice to cool slightly before cutting in squares and serve with salad.

BEEF & VEGETABLE STEW JAPANESE STYLE

Serves 2

Ingredients:

1 new season potato, cut into small pieces

Vegetable oil

200gms /7 oz finely sliced brisket beef or oyster blade

1 small onion, peeled and sliced.

1 carrot, peeled and cut into pieces

½ packet Shirataki noodles (gelatinous noodles) or rice noodles

¼ c caster sugar

2 tabs Mirin

2 cups water

2 cups Dashi, see recipe at end of recipe to make Dashi

4 tabs soy sauce

6 snow peas

Method: Trim corners of potato, this avoids breaking when cooking.

Pour a little oil in a saucepan and swirl over base. Add beef onion, potato, carrot and shirataki noodles, stir for a couple of minutes. Add sugar and mirin, stir again.

Pour water and Dashi into pot. Cook for 15 minutes, occasionally removing the scum from the surface. Add soy sauce and snow peas and simmer with lid on for a further 15 minutes.

Serve with rice ball or a bowl of steamed rice.

NB. To make 500mls of Dashi, use cooked kelp dashi; 500 mls shiitake dashi, use 20 g bonito flakes. All are available at Japanese grocery stores.

Tamari is a gluten free substitute for soy sauce.

OSSO BUCCO

Ingredients:

I used 4 pieces of Osso Bucco

Stalk of celery

½ onion chopped

1–1 ½ Cup sweet potato,

1 Cup carrot

About 10 dried apricots (I prefer the Australian ones, as they are local and slightly more sour).

About 250 gms green beans

½ red pepper

Stock or water and stock cube for those that don’t have stock

Method: Sauté onion and celery in a heavy base pan with a lid that can go in the oven.

Oh, I added coriander powder at this point too.

Brown the meat, next add the stock and put the lid on and turn down the heat.

Cut up sweet potato, and carrots and apricots, this gets added into the dish after 15 mins of the meat cooking, so the stock should be simmering; you need to watch the fluid level so it doesn’t dry out. Remember casseroles are also known as wet dishes, because they have a sauce.

These dishes are always better the next day and something that can be cooking while you’re making another evening meal.

So the green bean and red pepper get added about 8 mins before you want to serve. I like my green vegetables to still be green and crisp. NB Red peppers can be added earlier if you prefer.

This dish can be served with a carbohydrate, such as: rice, couscous, or any number of grains. But I didn’t feel the need.

GLUTEN FREE COOKIES

Ingredients:

130g almond meal

2.5 tbs melted coconut oil
30g cacao nibs

2 tbs maple syrup

1 tsp vanilla extract

1/4 tsp baking powder
pinch of salt

Method: Preheat oven to 170 Celsius. Combine all ingredients in a bowl. Bake for 13-15 mins until golden. 

LEEK AND POTATO SOUP

This improves the digestion. It has a warm and calming effect and benefits the metal, wood and water elements.

Ingredients: 

3 leeks
3 potatoes peeled and cubed
1 sweet potato peeled and cubed
Salt and pepper
1 tsp butter
1 litre chicken stock 
Handful of fresh flat parsley chopped and used to garnish
Yoghurt is optional

Method: Sauté leeks in butter until soft and clear, add stock and potatoes, cover and simmer for about 45 mins. Add pepper salt and parsley and blend. Serve with yoghurt and more parsley.

Bliss Cake

Ingredients:

Crust

2 cups walnuts

2 cups almonds

8 dates

Method: Process in a food processor until smooth.

Lemon cream

11/2 cups macadamia nuts

1/2 cup honey, rice syrup or Stevia

2 tbsp. lemon juice (if you like lime you can use it instead)

1/4 cup of water

Method: Process in a high powered food processor until smooth

Icing cream

2 cups coconut meat or cashew nuts

1 cup pine nuts

1/4 cup honey

1/4 cup coconut water

Method: Process in a high powered food processor until smooth

4 tbsp dried coconut powder

Fruit

You can choose what fruit you would like, thinly sliced e.g. banana, papaya and mango.

Method: Put half of the crust into a flan base or cake tin. Push it hard until it is firm all around. Place thin slices of banana to cover the base. Put another layer of crust over the banana, push down firmly and then pour the lime cream on top. Then add slices of papaya and mango on top and pour the icing cream over that. Then add another layer of papaya and mango slices all over the top. Lastly, sprinkle dried coconut all over the last layer and put it in the fridge for an hour. It’s then ready to serve.

Tip: This is raw and therefore requires no cooking. Not suitable for those with Candida. This takes a bit of time but is worth it as the taste is sensational.

I would like to acknowledge the source of this recipe from ‘Digestive Solutions’ by Michéle Wolff.  Access our other Health Lifestyle Recipies by Clicking Here.

BEETROOT DIP

BEETROOT DIP

Great for cleansing the system, high in Zinc, Vitamin C and Iron.

1 average size beetroot

1 cup toasted pumpkin and sunflower seeds pinch of cayenne pepper

1 tsp mustard seeds

Juice of 2 lemons

½ cup of water

½ tsp Celtic salt.

 

Method:

Blend in food processor.

 

I would like to acknowledge the source of this recipe is from ‘Digestive Solutions’ by Michéle Wolff.

MUNG BEAN SALAD

MUNG BEAN SALAD

1 cup dried Mung beans soaked overnight and cooked for 20 mins

1/2 cup cooked brown rice

1/4 almonds

2 tbsp Tahina

1/4 cup chopped parsley, onion, and chives

2 cloves garlic

 

Method: 

 Blend all the above ingredients.

Add 1/2 cup Bok Choy chopped.

1/2 cup Celery chopped.

 

I would like to acknowledge the source of this recipe is from ‘Digestive Solutions’ by Michéle Wolff.

AMARANTH AND APRICOT SPICED MUFFINS

AMARANTH AND APRICOT SPICED MUFFINS

2 cups whole meal flour
1 cup soya mild
2 tabs apple or pear juice concentrate
2tsp baking powder
½ cup Amaranth flake
1tsp cinnamon
½ teas nutmeg
2 tabs apricot jam

Method: Preheat oven 190 C.
Sift flour; add baking powder, spices and Amaranth.
Combine soy milk, apple juice and apricot jam mix well.
Make a well in the flour and add liquid stir until just combined, so it is moist but lumpy.
Spoon mixture into greased muffin pans, fill 2/3 only
Bake about 20 minutes

Makes 12

Amaranth is a good grain to add to your menu breakfast, lunch or dinner.

Amaranth: Cooling, bitter and sweet in flavour, dries dampness, benefits the lungs, high in protein, fibre, amino acids, Vitamin C and Calcium. This grain contains more calcium and supporting co factors, magnesium and silicon, than milk. Used in breads, cakes, soups and grain dishes, try popping in popcorn; can also be sprouted and used in salads.

This is a great grain for pregnant and nursing mothers as it is high in protein and calcium.

SPINACH SALAD WITH JAPANESE PLUM WINE

SPINACH SALAD WITH JAPANESE PLUM WINE

½ cup sunflower seeds
1 Tbs sunflower seed oil
½ clove garlic
16 cups spinach that has been washed
Pepper to taste
1 tbs Japanese plum wine or to taste
Lemon juice to taste.

Method: Roast sunflowers seeds lightly in dry pan, add oil and garlic and finally the spinach fry until soften ( this is pretty quick) transfer the spinach to a bowl, season with pepper, plum wine and lemon juice serve immediately

BANGKOK VEGETABLE SALAD

BANGKOK VEGETABLE SALAD

1 1/2 cup broccoli or cauliflower florets lightly steamed
1½ cup okra cut in to 2 or 3 pieces and briefly sautéed
2 carrots cut lengthwise steamed
1 red bell pepper 1 yellow bell pepper diced
1 cup green peas, fresh or frozen.

Method: Toss all ingredients together and marinate in Thai dressing and garnish with tomato wedges and lemon slices

Dressing
1 cup water
1/3 cup coconut cream
¼ tsp ground cardamom seeds
½ tsp grated or minced Thai ginger
½ tsp turmeric powder
4 lemon leaves cut in very thin strips (lime is good too)
1 fresh chili pepper finely chopped
Salt and pepper to taste and lemon juice

Method: Heat the water and blend the coconut cream, add the rest of the ingredients and let dressing cool. Pour on to vegetables and serve.