Having seen these at the supermarket the other day, I decided to try my own version, without the preservatives and flavourings! Let me know what you think.
- 1 x large onion (finely diced)
- 2 x garlic cloves (crushed)
- 2 x 400ml cans cooked black beans or 1 x cup uncooked black beans or adzuki beans, soaked and cooked (= 3 cups)
- 1 x large beetroot grated
- 1/2 cup chickpea flour, oat bran, or cooked quinoa
- 1 tsp cumin
- 1/2 tsp chili powder (or add extra cumin)
- 1/4 tsp smoked paprika
- 1/3 cup crushed walnuts or almonds – optional for added protein
- 2 x tsp salt
- 3/4 cup finely chopped mushrooms- optional
- Preheat your oven to 200 degrees celcius
- Mix all the ingredients together in a large bowl, or gently pulse in a food processor until combined. Only mix enough to combine, if it’s overdone the mix will get too sloppy.
- Press the mixture firmly into a 1/4 cup measuring cup and place it on an oven tray that’s been greased or lined with baking paper. Flatten the burgers.
- Bake the burgers for 15 minutes (fan forced if you have it) or 20 minutes if you don’t.
- Turn the burger patties over and bake for 5 more minutes on the other side. They may need extra time if they are thick or you like themn firmer. You can put the wholegrain buns in now so they get deliciously warm and crunchy.
- If you prefer a browner, crisper burger patty, finish them off either under the grill, on the BBQ plate or frypan with a bit of coconut oil.
- You can keep the pre-cooked patties for another night either in the fridge or freezer (if freezing store with baking paper between) and finish them off on the BBQ or in a frypan.
- Alternatively, you can cook half the batch now and par-bake the other half for 15-20 minutes at 190 degrees celsius then freeze as above. When needed, simply place the frozen patty on an oven tray lined with baking paper and bake at 190 celsius foir another 25 – 30 minutes
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- 1 cup (150g) flaxseeds (aka; linseed)
- 2 tbsp (40ml) ground flaxseed (linseed) meal or almond meal (use only linseed meal for low allergy)
- 3/4 cup (190ml) water
- 2-3 tsp (10-15ml) Himalayan salt, tamari or soy sauce
- 3 tsp (15 ml) maple syrup (or honey)
- pinch of onion powder (about 1/6 tsp)
- pinch of garlic powder
- ½ cup grated parmesan cheese (avoid for low allergy)
- 1 tsp minced fresh rosemary (avoid for low allergy)
- Himalayan salt for sprinkling
- Mix the flaxseeds and flaxseed (or almond) meal in a bowl.
- Combine the water, salt or tamari, sweetener, and any of the optional ingredients, except the salt for sprinkling, in a container and mix until everything is thoroughly combined.
- Pour the water mix over the flaxseed mix and stir thoroughly.
- Leave to sit for 10 to 15 minutes, until the mix becomes thickened, but not too stiff.
- Spread mix thinly over one dehydrator tray and score lightly with a spatula.
- Sprinkle with salt
- Dry for 12-36 hours at 40-45°C, flipping crackers once after 5-6 hours (optional).
- Break crackers along score lines and store in an air-tight container.
- Preheat oven to 170 – 190 C.
- Prepare a large baking tray by lining with baking paper or use a silicon mat
- Follow steps from 1 – 6
- Scoop the mixture out on to your lined baking tray or silicone mat.
- Cover the mix with baking paper, use a rolling pin to roll the mix to an even thickness. Try to roll the mixture to no more than 5mm thick. This takes some patience as you need to push the dough back together if it breaks up.
- Using a sharp knife, deeply score/cut your dough along desired cracker shapes. This allows you to break the end result into nice tidy pieces.
- Bake in the oven for approximately 30-35 minutes (check to make sure they are not burning). The thicker the mix is the longer it will take to bake. You can turn them over after 15 minutes to cook the yunderlayer if you like.
- Remove from oven and allow to cool completely, then break into crackers.
- Store in an airtight container for up to two weeks.
- 1 banana, peeled
- mango (optional to have instead of banana)
- handful of berries (optional)
- 150g low-fat natural yoghurt or soya yoghurt
- 100ml of milk or dairy-free milk
- 1/2 cup of silken tofu
- 1 tbsp peanut butter, nut butter or loose nuts and seeds
- 1 tbsp chia seeds
- dessicated coconut (optional)
- raw cacao (optional)
- ½ tsp cinnamon (or to taste)
- ice cubes on hot days!
Using a powerful blender, either a stick blender that chops ice (and nuts in this case) or thermomix or other strong kitchen blender, blend until smooth (about 1 minute).
- 350 g raw whole almonds, macadamias or walnuts (or a combination of all)
- 20 fresh dates, pitted
- 1 x tablespoon coconut oil
- 1/4 cup chopped sulphur free apricots (optional)
- 3 generous tablespoons of raw cacao powder or carob powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- Zest and juice from half an orange
- Dessicated Coconut, Goji berry, Cacao, Crushed Nuts for rolling
- Process nuts with cinnamon, some orange zest and raw cacao or carob powder
- Add in the dates, vanilla extract and process until mixture starts to come together
- Add orange juice if needed (only a little at a time), enough to make the mix soft and easily forms balls
- Form into roughly 15 balls (depending on the size you want them)
- Coat in dessicated coconut, Goji berries, raw cacao powder or crushed nuts.
- Store in the fridge for up to 4 weeks
To make a yummy protein packed smoothie, blend 2 balls with 1 cup of milk of your choice (coconut is particularly delicious for this!) and banana, berries mango or papaya.
Prep time: 40 minutes
Cooking time: 1 hour
- Ricebran oil, for greasing
- 100 g (½ cup) brown or Basmati long-grain rice
- 2 tablespoons finely chopped fresh chives
- 30 g (1 oz) butter, melted
- 90 g (⅓ cup) cottage cheese
- 2 eggs, lightly beaten
- 60 g (2¼ oz) butter
- 5 spring onions (scallions) chopped
- 4 eggs
- 250 g (1 cup) cottage cheese
- 1 x cup of spinach (omit for salicylate sensitivity)
- Ground sea salt
- Preheat the oven to 170°C
- Lightly grease a 23 cm (9 in) flan tin or pie plate with ricebran oil.
- Bring a large saucepan of water to the boil.
- Add the rice and cook for 12 minutes, or until very tender, stirring occasionally.
- Drain and cool. You will need 1½ cups of cold cooked rice for this recipe.
- Combine the cooled rice with the chives, butter, cottage cheese and eggs and press into the base and sides of prepared pan.
- Chill for 30 minutes.
For the filling;
- Melt the butter in a small saucepan over low heat.
- Add the spring onions and cook for 8-10 minutes, or until soft, but not brown.
- Remove from the heat.
- Combine the eggs, cottage cheese and a pinch of salt in a bowl.
- Add the spring onion mixture and mix well.
- Pour the filling into the prepared crust.
- Bake for 40-45 minutes, or until firm and golden brown.
- Serve the pie hot or cold.
HINT: The rice should be very well cooked and slightly mushy. This can be achieved by stirring it once or twice during cooking.
- 1 egg yolk
- 1 tablespoon lemon juice (from 1/2 a lemon) or apple cider vinegar
- 1 teaspoon dijon mustard
- 1 medium clove garlic, minced
- Fresh dill (omit for regular mayo)
- 1 cup olive oil or for those with sensitivities use rice-bran oil
- Salt to taste
- Place egg yolk, lemon juice, and mustard in the bottom of container or jar that just fits the head of your stick blender. It is important that the egg/lemon juice mixture reaches the blades for this to work. If the mixture does not reach the blades, double the recipe before attempting.
- Add garlic and dill if using. Pour oil on top and allow to settle for 15 seconds. Place head of stick blender at the bottom of the container or jar and turn it on high speed. Do not pulse or move the head. As mayonnaise forms, slowly lift the head of the stick blender until all the oil has emulsified. Season mayonnaise to taste with salt. Store in a sealed container in the refrigerator for up to two weeks.
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- ½ cup almond butter, pepita butter or peanut butter (or any nut butter would be scrumptious!)
- 2 tbsp. honey
- 1 tsp. vanilla
- 2½ medium, or 3 small bananas
- ½ tsp. cinnamon
Put all ingredients in a blender and blend until it starts to look like a pudding!!
Add slices of your favourite fruits on top for added yumminess!!
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- 2 kg of bones – (beef and lamb knuckle bones or marrow bones, chicken necks, whole or carcass from a roast. You can have different bones together or separate, depending on the flavour of stock you’re after)
- 8 litres of filtered water
- 1 x whole bulb of garlic; cloves, separated, peeled and crushed
- 3 Tbsp. apple cider vinegar (organic, unfiltered)
- 2 x carrots, peeled and coarsely chopped
- 2 x celery stalks, coarsely chopped
- 2 x onions, halved and peeled
- 1 x can whole, peeled or diced tomatoes (optional)
- 2 x bay leaves
- 1 x bunch fresh flat-leaf parsley
- ½ bunch fresh or dried thyme
- Salt and pepper to taste
- Place all ingredients in a large crockpot or slow cooker and set the heat to high.
- Bring the stock to a boil, then reduce the heat setting to low.
- Allow the stock to cook for a minimum of 4 hours and up to 24-48 hours or more, (depending on the size of the bones, chicken will need less, lamb and beef can cook for longer). The longer the bones brew the better! Remember to keep topping up the water you as you don’t want it to boil dry.
- Turn off the cooker and allow the stock to cool slightly.
- Strain the stock through a fine mesh metal strainer and throw away all the debris (I often keep the chunks of meat if they’re easily removed, and add them into a soup)
- Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use. I also freeze some in ice-cube trays so that I can add a couple of cubes to cooking as needed.
When the broth is fully cooled, look for a gelatinous consistency. That means your broth is gelatin-rich! Sometimes the gelatin breaks down if the cooking is longer or hotter and your broth won’t appear gelatinous, but it is still full of gelatin and other wonderful minerals. I don’t skim off any of the fat, I heat my broth and drink it warm. If you like, you can skim off any fat that has risen to the top and solidified – this is lard – don’t throw it away use it in your savoury cooking in place of cooking oil. It has been proven not to form cancer causing aldehydes when heated, whereas vegetable oils such as sunflower, safflower, canola and to a degree, olive oils do.
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Prep Time: 15 minutes • Cook Time: 1 hour 15 minutes
- 1-2 non-oily fish carcasses from cod, sole, haddock, hake, etc.
- 1 Tbs. ghee or butter (use coconut oil for dairy free option)
- Vegetables: 1 onion or leek, 1-2 carrots, 1-2 celery stalks diced finely
- 1 cup dry white wine, optional
- Herbs, optional – 3-4 sprigs thyme, 2 bay leaves, ½ -1 tsp. peppercorns
- Cold, filtered water, to cover
- 1-2 fish heads, gills removed
- Simmer veggies in Ghee, butter or oil over medium heat for about 5-10 minutes. Place fish carcasses, fish heads (if using), herbs and peppercorns over veggies, cover and simmer 5-10 more minutes. This will stimulate the fish to release their flavours before adding the water.
- Add wine (if using) and water to cover the carcasses and bring to a simmer and skim scum that forms on the surface. The scum won’t hurt you! It’s just some impurities that get released. This happens in all types of bone broths.
- Simmer gently 45-60 minutes.
- Strain broth from carcasses and veggies.
- Store in the fridge for up to 5 days. Freeze, whatever you won’t use in that time, and use within 3 months
Non-oily fish is necessary because the fish oils in fatty fish such as salmon become rancid in cooking.
The cartilage in fish bones breaks down to gelatin very quickly, so it’s best to cook broth on the stove top.
Make sure you use the carcasses from non-oily whitefish such as cod, sole, snapper, haddock and hake. Any non-oily fish works fine. Avoid oily fish like salmon, tuna, herring and swordfish (though their flesh works great in chowders and other fish-based soups).
Also, if possible, try to get some fish heads in addition to the carcasses. Generally speaking, you probably won’t get much gelatin from just fish carcasses.
Finally, as opposed to other types of bone broths, be sure to dice the veggies finely. This allows them to release their flavours more efficiently with the shorter cooking time.
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