Tag Archives: real food

Baked bean, leak and flaked almond medley

A delicious side dish that is sure to become a favourite. An unusual mix which can be eaten on its own, in an omelette or with a range of other vegetable and meat ingredients. 

2015-11-02 21.31.33

I am thanking the team at Peninsula Fresh Organics in Baxter for this dish as they are the ones supplying me with amazing fresh produce that l have to admit l may not otherwise have tried. My first go at eating broad beans was a magnificent success and very popular with the family. I admit to googling how to prepare the broad beans and spent a considerable time along with my daughter peeling off the pod and second skin. Combining them with the other ingredients was kind of like eating them in disguise but the result was magnificent.

Ingredients:

Green beans (sliced)

Broad beans (depodded and second skin removed then roughly sliced)

Leak (finely sliced)

Flaked almonds

Coconut oil

Pink rock salt

Black pepper

This may frustrate you but l am not putting exact quantities as this is really a throw together and see what happens kind of a dish. Here is a guide: A large handful of raw whole broad beans and the same of green beans, a handful of flaked almonds or more if you love them, a couple of inches of the whitish part of the leak and oil plus seasoning as you like. Give it all a mix and place in a baking dish.

2015-11-02 21.33.06

Place in a 180 degree celsius oven and bake until just turning golden.

2015-10-31 18.57.55

I served this with a whole range of other veggie dishes: Baked kohl rabi chips, golden beetroot, a healthy salad and kohl rabi greens baked in the oven.

I also had this mix in the centre of an omelette and my daughter especially loved it on its own a couple of days later when l just gently reheated it in a saucepan.

A lovely combination of flavours and a new adventure in my world. I know what you are thinking. Green beans and broad beans are legumes and not Paleo. That may be so but they are a whole food and although l only eat them now and again, if they arrive in my seasonal, local, organic and whole veggie box l am going to eat them!

I hope you enjoy the recipe and don’t forget my new podcast at http://www.thewellnessbuzzpodcast.com.

2015-07-05 19.58.13

Advertisements

Raw Peppermint and Chia Seed Slice.

This is the most amazing raw Paleo treat and my first adventure into the world of peppermint. Imagine the combination of a chunky base, a smooth creamy peppermint flavoured middle and a rich layer of chocolate on top. The combination is decadent yet completely gluten and dairy free. 

2015-05-29 19.23.45

Completely delicious and made from all natural ingredients

A food processor is required for this recipe and if you are super organised you will have soaked you cashews for a few hours in cool water. If not, don’t worry as it just makes the middle section creamier. There are three layers so start at the bottom and just work your way up.

First of all find a suitable pan or baking dish. It can’t be too large or the bottom layer will be very thin. Be guided by how much of the bottom mix you had. I used a smallish square tin and it was perfect. The middle layer is quite high so if you want a smaller middle layer just halve the recipe. Line the tin with baking paper so there is a generous amount above the tin and this is important as when you pour the chocolate layer on top it is very liquid and needs to be held in place.

Bottom Layer

Place into the food processor:

1 cup of raw activated almonds (or similar)

1/2 cup of shredded coconut

2 tablespoons coconut oil (l didn’t melt mine but you could gently do this).

8 medjool dates deseeded.

2015-05-29 17.08.51

Ready to be processed

2015-05-29 17.10.46

Pulse until an even texture is achieved

Place this mix into your pan and press down firmly with the back of a spoon. Make sure the layer is even.

Middle Layer

Into the food processor add:

1 tablespoon black chia seeds

250g raw cashews (soaked or not. It will still work out either way)

1 good sized avocado (skin and seed removed)

1/4 cup shredded coconut

1/2 cup coconut oil

1/2 cup rice malt syrup

1 1/2 ml peppermint oil for a medium flavour or 2 ml for a strong flavour.

2015-05-29 17.25.48

Just real ingredients. I didn’t melt my coconut oil but you could.

2015-05-29 17.22.23

Use peppermint oil made for cooking and not essential oil. This is very important. 

2015-05-29 17.34.26

Mix well until creamy!

Place on top of the bottom layer and spread out evenly.

Top Layer

Into the food processor place:

2 tablespoons of rice malt syrup

2 tablespoons of raw cacao

2 tablespoons of melted coconut oil

1/4 teaspoon vanilla essence

Pinch of sea salt

2015-05-29 17.44.57

Give it a quick mix. Its a bit messy.

2015-05-29 17.46.32

Pour onto the top of the other layers. This is where having enough baking paper is important.

Place into the freezer for several hours. Overnight is best as it is quite thick.

2015-05-29 18.17.03

Getting it out of the tin was a challenge so using a tin with a bit of give worked well as l could move the edges a bit to loosen. I think a ceramic dish would work better though.

2015-05-29 18.19.01

Slice into small pieces and serve some and freeze the rest. It makes an enormous number of portions and great to keep in the freezer as a go to snack. 

2015-05-30 09.23.46

Imagine serving this to your friends or family. They will think you are so clever.

The three layers work together so well and eating a treat that is made of all natural and whole foods is such a joy.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life. 

Making your own mince meat

Making your own mince meat takes just a short time and with the aid of a good food processor is a simple process, plus you will know that it is fresh and preservative free. I have demonstrated how to make beef mince here but you could follow the procedure with any kind of boneless meat.

2015-01-01 14.54.58

It is easy, healthy, economical and a good decision for you and your family.

Firstly, purchase a good quality piece of grass fed beef which you will need to buy from a local butcher or Farmer’s Market as examples.

2015-01-01 14.48.04 Unwrap the meat and give it a good wash with cool filtered water.

2015-01-01 14.49.26

This piece was quite large so l decided to roast half and mince the other half.

2015-01-01 14.52.49

Dice the beef so it can be minced in the food processor.

2015-01-01 14.53.31

Place the diced beef into the food processor using the chopping blade. If you have a large amount, mince it in small batches.

2015-01-01 14.54.09

Process until the beef looks like mince. It is now ready to use in your favourite dish.

If you have too much mince you can easily freeze this to use at a later date.

For the latest meal and recipe ideas please follow me on Facebook at Holistic Wellness For Life or Primal Living Melbourne. I am also on Instagram at holistic_paleo for quick updates.