Recipes

 

Buckwheat and ricotta pancakes

Harvest Health Services

2 cups buckwheat flour
1/2 teaspoon baking soda
2 teaspoons baking powder
pinch of sea salt
1 1/2 cups milk (more if you like a thinner pancake)
1 cup ricotta
2 eggs
2 tablespoons of melted coconut oil or butter.

In a large bowl, mix together the flour, baking soda, baking powder and salt.

In another bowl, combine the milk, ricotta and egg together with the melted butter or coconut oil. Mix the wet ingredients into the dry until combined. Let sit for 5 minutes.

Heat up a frypan, grease it lightly with butter or coconut oil and drop batter (about 1/4 cup for each pancake) onto the pan. When bubbles form on top and the slides look almost set, turn over to cook the other side. Remove and repeat. Unfortunately there's no getting around the fact that butter (or coconut oil) needs to be added to the pan before each batch of pancakes!

These are delicious with yoghurt and maple syrup. The addition of the ricotta makes the pancakes much higher in protein and more filling. The addition of two things - ricotta and baking powder has made a world of difference.

 

Green Smoothie Recipes

There is no exact recipe, although you will find many on the internet.
Experiment with different greens, veg and fruit to find combinations you enjoy. Ideally, make sure that the amount of veg is greater than the amount of fruit.

Greens to try include:

spinach,
silverbeet,
kale,
beetroot greens,
parsley,
celery and
cucumber

If adventurous, you can try greens from the garden such as dandelion, mallow or purslane!

The following is a basic green smoothie recipe:
1 orange, peeled
1/2 banana
3 kale leaves, stripped off stem
1 tbl chia seeds (optional)

Or for a more tropical flavour, try:
1/2 cup pineapple
1 stick of celery and/or 1/2 cucumber
1/2 apple
twig of mint
2 - 3 big handfuls of leafy green veg

Add approx. ¾ cup of water depending on desired consistency. Put ingredients into a powerful blender and blend until smooth. Enjoy a glassful, and the remainder can be stored in a glass jar in the fridge for a day.

 

Chia pudding in a jar

Chia pudding can be eaten for breakfast, dessert, or as a snack. It packs a powerful nutritional punch and is extremely easy to make. This recipe fills a 250ml jar or glass.
1tbl chia seeds
¼ cup milk of your choice (cow, almond, oat, coconut)
Splash of maple syrup (optional)
½ cup mixed berries (or other seasonal fruit)
½ cup chopped nuts such as walnuts and/or pecans
¼ cup yoghurt

  1. In a jar combine the chia seeds, milk and maple syrup if using and stir well. The pudding will set in 5-10 minutes, or can be put in the fridge overnight. You will need to stir a few times until it's set.
  2. Place your berries (or other fruit) over the chia pudding.
  3. Layer the nuts over the berries. Dry roasting the nuts beforehand adds another level of flavour
  4. Finish the pudding with a layer of natural yoghurt.
  5. When ready to eat mix it all together and ENJOY!

 

The variations on the above recipe are endless. Use this as a guide only and experiment with different combinations of fruit and nuts.

Brown rice Congee

Congee is traditionally eaten as breakfast in many Asian countries. It makes a soothing and delicious meal at any time of the day. Congee is incredibly easy to make and is easy to digest as the rice is completely broken down. Traditional recipes use white rice, however brown rice works well and provides more nutrition.

200g brown rice

2L chicken or vegetable stock

3cm ginger, grated

4 garlic cloves crushed

1/2 bunch coriander - stems chopped finely and leaves picked.

Dry roast the rice in a saucepan. When it smells fragrant (but not burning!) add the stock. Bring to the boil then cover and reduce to a simmer. After 1/2 hour cooking add the ginger and garlic. Cook the congee for at least another hour, but probably for two hours so that the rice breaks down to a soupy consistency. Add more water if necessary.

Additions: This is a basic congee, but you can add in any number of combinations of vegetables and meat. Kale and mushroom work well as a vegetarian option, chicken and corn with added shredded ginger is another. I like to add chopped coriander stems in as the congee is cooking and then stir some leaves through when it has finished.

Condiments: One of the joys of eating congee is sprinkling your favourite condiments on top. Choose from spring onions (green onions), coriander, shredded ginger, chilli and fried shallots. Depending on taste, tamari and sesame oil work well too.

Baked eggs, black beans and sweet potato in tomato (my version of Shakshuka)

Baked eggs

This is delicious for breakfast when you have a bit of extra time, but could easily be eaten for lunch or dinner. Shakshuka is a traditional middle eastern breakfast. You can easily adapt it to the ingredients you have on hand. I've deliberately kept this one simple to allow for time-poor mornings, but you can saute an onion and add diced capsicum if you like. If you prefer things spicy, add chilli flakes or cayenne pepper.

1 sweet potato

1 tin of black beans

1 tin chopped tomatoes

3 - 4 eggs

2 cloves garlic

1 tsp cumin

1 tsp dried oregano

1/2 tsp sweet paprika

1 – 2 handfuls of parsley (optional)

Crumbled feta (optional)

Salt and pepper to taste

Dice the sweet potato, drizzle over some olive oil and place on a baking tray in a preheated oven at 180C. It will take approx 20 minutes to cook. Meanwhile, in a small frying pan, tip in a can of diced tomatoes. Add crushed garlic, the herbs and spices and salt to taste. Let the mixture simmer for at least 5 minutes. Add the black beans and chopped parsley if using and cook for another 5-10 minutes.

When the sweet potato is cooked, add to the tomato mixture. If your frying pan is not big enough, you can keep the sweet potato separate and when ready, serve it with the tomato and bean mixture on top.

When the tomato and bean mixture is simmering, use a spoon to make a space for each egg in the mixture and crack them directly into the pan. Place a lid over the pan and cook for a few more minutes, or until the eggs are cooked to your liking. Sprinkle over the crumbled feta if using.

 

Inspiring recipes:

www.wholefoodcooking.com.au
Jude Blereau’s beautiful and wholesome approach to food

www.thestonesoup.com
A blog with healthy 5 ingredient recipes

www.101cookbooks.com
Inspiring food beautifully photographed

 

Books:

River Cottage Everyday
by Hugh Fearnley-Whittingstall

River Cottage Veg everyday!
By Hugh Fearnley-Whittingstall

The Real Food Companion
by Mathew Evans

Wholefood
by Jude Blereau