Healthy lifestyle plus a recipe for you

If you follow me on social media you will already know that I've embarked on a healthier lifestyle. It has been just over 2 weeks and I feel like I'm adjusting - it was very hard initially! 

I'm not the sort who copes well with small changes - I'm more of an "all in" kinda girl, so it was important for me to make major changes.

Although I'd like to share my thoughts in more detail with you as I go along, for now I'll just show some examples of what I've been eating. It's actually been pretty easy to put together healthy meals for myself, even though this seemed daunting at first. I thought it would be too difficult and too expensive to not always eat what the family was eating. It turns out that this was just one of many excuses I'd been storing up in my head!

I have lost a little weight, which has been encouraging.

So, here is a snapshot of what my healthy eating has been looking like. Most of these are pretty simple, throw together, low cook dishes without a real recipe. Just how I like it.

Lets start with sweets. (Also just how I like it!) Chia vanilla pudding with peanut butter banana. It looks sloppy and not all that appetising but as an afternoon snack, it is THE BOMB!

I can't take credit for the delicious Quinoa and corn salad, my husband made that (he is an awesome cook). Thrown together with some chopped raw zucchini and tomato and voila! Lunch!

Baby spinach and chickpea salad with lemon and yoghurt dressing. Another light and easy lunch.

There is a bed of brown rice under the tomato, spinach leaves, red salmon and walnuts. Topped with low fat yoghurt and low fat mayonnaise. 

Salmon and salad pita wrap.

Half a chicken breast, drizzled with sesame oil, seasoned and baked in foil in the oven and served with a bulgur wheat, tomato and cucumber salad. Squeeze of lemon juice and done.

OK, here comes the recipe, because, if you're like me, one of your biggest challenges is your sweeter than sweet tooth.

Lets call them my

Rustic Banana Biscuits

Ingredients:

2 cups rolled oats, blitzed in a food processor

2/3 of a cup of rolled oats extra

2 large, very ripe bananas

1 small egg

1 tablespoon peanut butter

50grams dark chocolate, chopped into chunks

Preheat oven to 180 degrees celsius (350 F). Blitz your 2 cups of rolled oats in the food processor until fairly smooth.

Mash your bananas, stir in the peanut butter. Whisk in egg with a fork. Add both batches of oats and mix well. Add the chocolate, mixing all ingredients together.

Place scant dessertspoon full of mixture in blobs on a tray lined with baking paper. Press tops lightly with a fork.

Bake for 12 minutes or until browning. Cool on a baking rack.

Perfect for a healthy afternoon snack with a hot cup of tea.

Bon appetit!

I have made a Facebook group so that I have a place to share information and support others (as well as get some much needed support myself!) Please join if you would like to be involved! 

Did you like this post? Would you like me to share more of my healthy journey? Let me know by leaving a comment, I'd love to hear your thoughts!

Easy flat bread recipe

When I need bread in a hurry, I make flat bread! It is quick, cheap, easy, and means I can have fresh bread in under an hour. I often serve it as a wrap with salad, meat, dip, falafels - whatever, it's all good! And if you have leftovers, the next day you can toast it into healthy chips for dip or use it as a pizza base.

Ingredients:

4 cups plain, unbleached flour

2.5 teaspoons yeast

1 teaspoon salt

350 - 450ml warm water

Place dry ingredients into a large bowl and mix. Make a well in the middle and add the water, about half at first and increase as you need to. You may not need all the water - it depends on your climate and the dryness of your flour. You want a very moist, but not sloppy dough. Mix until the dough comes together and there are no dry spots remaining. 

Turn the dough onto a floured surface and knead for a couple of minutes, until the dough is soft and supple. Flour or oil the bottom of the bowl and place the dough back in. Cover with a clean tea towel.

Allow to rise for approximately 45 minutes to 1 hour or until doubled in size. Once again, this time will vary according to your climate.

Once the dough has risen, cut off lumps of dough about as large as the palm of your hand.

On a well floured surface, flatten the dough first with the palm of your hand, turning it over the coat both sides with flour. 

Now roll the dough out until you have a round that will fit in your pan and is quite thin, but not too thin to pick up and transfer to the pan. (I just pick it up with my hands).

Place the round into a preheated, very hot non stick frypan. Do not add an oil - we want a dry fry.

When the surface of the round begins to bubble and puff, turn over to cook the other side. It only takes a minute or two on each side. You may have to adjust the heat as you go to ensure the bread cooks quickly but doesn't burn. Every few rounds, you may wish to  quickly wipe out the surface of the frypan with wet paper towel or a damp cloth as flour can accumulate and start to burn. 

Stack your bread rounds on a plate and cover with a clean towel until ready to use.

My kids love to eat them fresh out of the pan, smothered with butter! If I can keep them out of the kitchen for long enough, I often serve this bread with homemade hommus or labneh.

I would love to do a video to accompany this flat bread recipe sometime, would that interest you? Let me know!

Easy, frugal, bread, onion and tomato bake

This is such an easy and economical dish and had the added bonus of using up some ingredients that might be past their best.

There is no need to be exact with quantities either, it's that sort of dish.

I started with some thick slices of homemade bread that was slightly stale and buttered each slice lightly. Cut into cubes.

I chopped 1/2 a red onion.

I chopped roughly 10 tomatoes that were getting a bit old but still perfectly useable.

All this goes into a bowl together and drizzled with some olive oil. Sprinkle with garlic salt if desired and season with pepper.

I tipped all this into a baking dish and sprinkled with a little parmesan, then grated tasty cheese.

Pop into a hot oven (about 180 degrees C or 350 F) until golden brown on top.

Serve!

Whey, sourdough, yeasted - what should I call this bread recipe!

I've been playing around a lot in the kitchen lately. Grinding grain, making lots of good food from scratch, preserving, culturing, what fun!

I made this bread as an experiment today and it was a success. It's a little unconventional in the combination of ingredients, but it works, so here is the recipe!

Whey Loaf (I decided on a simple title!)

Makes 2 loaves

Ingredients
450 grams wholemeal flour (freshly ground if possible)
50 grams rye flour
500 grams white plain flour
2 teaspoons yeast
1/4 cup sourdough starter
200ml whey, room temperature
2 teaspoons salt
2 tablespoons of honey
3 tablespoons sunflower oil
500ml warm water

Method

Place all dry ingredients in a large mixing bowl. Add sourdough starter and whey. Start up your mixer with a dough hook (or mix with wooden spoon if mixing by hand). Mix honey and oil with warm water and gradually add to mix. Continue to mix on low for 10 minutes, or mix by hand until combined and then knead for 10 minutes or until elastic.

Place dough in an oiled bowl and cover with glad wrap. Allow to double in size (usually an hour depending on the weather).

Divide dough into 2 loaves and shape either into bread tins or into rounds on a tray. If using tins, be sure to oil them or for trays, use good quality baking paper to avoid any sticking. Cover with glad wrap once again and allow to sit for another 45 minutes - 1 hour.

In the meantime, preheat oven to 250 degrees (C).
Slash tops of loaves with a sharp knife or razor blade and place in oven. Set the timer for 5 minutes. 
Turn oven down to 220 deg (C) and bake for a further 30 minutes*.
Turn out and cool on wire rack.

* Due to the wholemeal flour, your loaves may brown more than you would like. If they start to brown too much, cover with a large piece of foil for the remainder of the baking time.

Labneh

I may have a new addiction. Labneh. I made some from my homemade yoghurt and all I can say is wow. If you've never tried it you really should!

I started with 1 kg homemade yoghurt. I've detailed one method here and my current preferred method here for making your own yoghurt.

I have written instructions for labneh in the past but I like this way of doing it more, it's easier and it makes more sense to use a colander.

So, you have your large square of muslin lining the colander and just dump your yoghurt in the middle. Have the colander set over a bowl or container to catch the whey.

To keep the muslin tidy and to let gravity work for you, tie the corners of the cloth loosely around a wooden spoon handle so that it is slightly suspended. 

Place in the fridge and leave for 24 hours. Make sure your bowl or container is big enough to collect the whey, or pour off the whey occasionally so it doesn't overflow (don't get rid of it though, it's precious! More of that in a future post.)

Unwrap the labneh. Stir in half a teaspoon of good salt and whip it up a bit with a fork. Now it's ready to store in an airtight container in the fridge. There are so many ways to use it - my favourite is to spread generously on a slab of homemade bread drizzled with some extra virgin olive oil or to place globs of it in a yummy salad. You can roll balls of it in herbs and place in olive oil. Just digging a spoon into it is a major temptation! 

With homemade yoghurt, labneh is a mild, creamy, healthy delight that you may well find as addictive as I do!

Whole wheat raspberry and banana hot cakes

I got a grain mill! Yes, the 10 year wait was worth it, it is a Hawos Billy 100 and it's really wonderful. It was a huge toss up between electric and hand operated, but I'm so glad I went with electric as I think having to hand grind would put me off wanting to use it.

Today I have a recipe to share that I made with my first batch of freshly ground wheat. Wow, what a blessing to have food that nutritious and delicious!

This was my healthy lunch experiment for the kids and they turned out so beautifully! The children quickly became like lions to the prey, they absolutely loved them. Moist, fluffy and so healthy!

Ingredients

4 cups of freshly ground whole wheat flour (or packaged whole wheat flour)

2 tablespoons LSA mix (ground linseed, sunflower and almond)

4 teaspoons baking powder

1 teaspoon cinnamon

5 egg whites, beaten until stiff

1 egg yolk

1/4 cup of date syrup or honey

1 over ripe banana, mashed

3 cups milk (full fat, low fat or skim are fine)

2 tablespoons natural yoghurt

1/2 cup raspberries (I used frozen)

Method

Place all dry ingredients together in a large bowl. 

Beat egg whites until stiff.

Whisk together egg yolk, syrup (or honey), banana, milk and yoghurt. 

Pour these wet ingredients into the dry and mix thoroughly. Fold in the beaten egg whites along with the raspberries.

Fry in a hot, non stick pan or a regular pan with a little rice bran oil to prevent sticking. 

Serve warm. I served with a dollop of yoghurt, dusting of icing sugar, raspberries and drizzled with maple syrup.

For a special dessert these would be awesome with whipped cream or ice-cream and raspberry coulis. 

Prickly Pear syrup recipe

I've been doing some research into Navajo natural dyeing techniques - prickly pear fruit with it's fabulous, vivid magenta to strong pink colour would be an obvious choice. 

I was afraid of the possible, painful consequences of harvesting the fruit, but following some instruction from my somewhat experienced husband, I went ahead and I'm so glad I did. Harvesting and preparation instructions are here.

Not only did I pick and prepare enough fruit to start my yarn dyeing experiment, I also came up with a delicious syrup! Here is the recipe for you:

Ingredients:
1.1kg ripe prickly pear fruit
500grams white sugar
1 teaspoon citric acid

Method:
When the fruit is prepared and peeled (see harvesting and preparation method here) chop each fruit into 3 and blend in a food processor. No food processor? Place in a bowl and mash really well with a potato masher. Place a strainer or colander over a large saucepan. Strain the juice, leaving the seeds in the strainer. Use a spoon to push through all that goodness. 
Once you have your juice, add the sugar and citric acid. Warm over a low heat until sugar in dissolved, then increase heat to medium until the liquid comes to a light boil. Boil for no more than 5 minutes.
Allow to cool, poor into a glass bottle or similar and keep in the fridge.

Uses:
Can be used as a cordial, just mix with water, mix with mineral water and ice for a refreshing drink, drizzle over ice-cream, yoghurt, pancakes, waffles or fruit salad. Anything you would use a fruit syrup for, this syrup can be used.

Hope you enjoy it!

It's cheap, it's healthy, it's No Bake Date Slice!

I love medjool dates but unfortunately, at around $20 a kilo they're a bit much for our modest budget. I thought I'd start experimenting with the much cheaper (at $2.99kg) dried, packaged, pitted dates.

And I've had success! This is a delicious, healthy and economical treat. I love to have a piece in the middle of the day or in the afternoon with a cup of tea and the children love it too.

Recipe

40 dried and pitted dates

1 cup desiccated coconut

1 cup rolled oats

1.5 tablespoons cocoa powder

1 tablespoon tahini

1 tablespoon honey

1 teaspoon vanilla extract

2 - 3 tablespoons date syrup *see method

Place dates in a large bowl and add enough hot water to just cover the dried fruit. Soak for at least an hour, longer is fine.

Strain dates, reserving liquid. *This liquid is your date syrup.

Place all ingredients into a food processor and blend thoroughly. 

Press the processed mixture into a tin or container lined with non stick baking paper (I use a bread loaf tin). Let the baking paper fall over the edges of the tin, this makes it easy to pick up later. The back of a spoon is useful for pressing. Sprinkle with extra coconut if desired.

Place in the fridge for at least 2 hours to set. Take out of tin using the edges of the baking paper to pick it up. Cut into squares and keep in an airtight container in the fridge.

Note: Date syrup is also delicious on yoghurt if you have leftovers and can also be used as a sweetener or topping for fruit.

Healthful Toasted Muesli

I know, I know, there are thousands of recipes for toasted muesli (or granola) on the internet. But I've been fiddling around to try and make a healthy, not too oily, but not too dry recipe.

And I've hit on something pretty darn good! There is the base recipe, but then you can add to that according to what you have at the time. This batch was timed to coincide with a visit to a Lebanese nut shop, so we had a lot of extra delights to put in.

Base recipe

5 cups rolled oats

1/4 cup honey

3 tablespoons olive oil

1 cup shredded coconut

2 teaspoons vanilla extract

1 teaspoon cinnamon

1 egg white, lightly beaten (optional)

1/2 cup sultanas

Preheat oven to 170 degrees (C). Mix all dry ingredients in a tray with sides so it doesn't spill. A roasting tray is ideal. Warm the honey until runny and mix in olive oil and vanilla. Pour evenly over dry mix. Mix thoroughly. Now pour over the egg white and mix thoroughly. Place tray in the oven and set the timer for 10 minutes. After 10 minutes, take out the tray, turn the ingredients and return to the oven. Repeat until the muesli has baked for 30 minutes. Remove from oven and stir in the sultanas.

Add ins (examples of)

1/2 cup chopped peanuts

1/4 cup chopped almonds

1/4 cup sunflower seeds

1/4 cup chopped macadamias

1/4 cup chopped cashews

1/4 cup pistachios 

1 cup LSA mix

Chopped dried fruit eg. apricots, peach, paw paw, apple, dates, cranberries

Rules for add ins

*For seeds and nuts, add these in at the dry mix stage. 

*For dried fruit add ins, mix in when the muesli has finished baking.

Allow the muesli to cool before placing it in an airtight container. Serve with milk or use as a delicious topping on stewed fruit and yoghurt. Also makes a delightful gift when placed in an attractive jar :)

Cauliflower muffins

They're not actually muffins, but I don't know what else to call them. They were a happy accident. I was steaming cauliflower with the intention of crumbing and baking. But I had too many things going at once and oversteamed it so it was soft. Wondering what to do, I tried this experiment and it worked! 

Ingredients
1 cauliflower, broken into florets and steamed until fairly soft

2 eggs

3 rashers of bacon, chopped into small pieces

parmesan cheese - the amount varies to taste, but 1/4 to 1/2 cup roughly
Breadcrumbs to top
salt and pepper

Preheat oven to 180 degrees (C). Grease a 12 capacity muffin tin with oil or butter.

Steam the cauliflower and mash with a potato masher. Allow to cool for 15 minutes. Stir in the bacon, cheese, salt and pepper to taste and beaten eggs. Mix thoroughly.

Fill each muffin cavity with the mixture and sprinkle with breadcrumbs. Place in the oven until golden brown, around 25 - 30 minutes.

Ease each "muffin" out of the tin with a spoon and serve :) They make a great accompaniment to any meal.