Category Archives: Whole Food

Join us as we share our favorite whole food recipes

Passionfruit

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Passionfruit

Passionfruit is a vine species that is native to Brazil, Paraguay and northern Argentina. Its common names include passion fruit, passionfruit, and purple granadilla.

It is grown in tropical and subtropical areas for its sweet, seedy fruit and is widely grown in several countries of South America, Central America, the Caribbean, Africa, Southern Asia, Israel, Australia, Hawaii and United States.

The passion fruit is round to oval, either yellow or dark purple at maturity, with a soft to firm, juicy interior filled with numerous seeds. It has a very strong tropical flavour, and is delicious in drinks, sauces, fruit salads, and used as a flavouring or topping for cakes.

You eat both the seeds and the yellow seed sacks. The skin will turn wrinkly when it is ripe, so don’t think that it has gone off if you see this happening.

 

Vanilla

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Vanilla bean

Vanilla comes from a variety of orchid that is native to Mexico. Initial attempts to grow it outside Mexico failed and it wasn’t until 1841 that a method of pollination was discovered (by hand) which didn’t rely on the native Mexican bees. This resulted in the spread of vanilla to many other tropical lands – including Indonesia who is now one of the biggest producers.

The labour intensive nature of pollination has ensured that vanilla is the second most expensive spice after saffron.

There are four main commercial preparations of natural vanilla:

  • whole pod
  • powder (ground pods, kept pure or blended with sugar, starch, or other ingredients)
  • extract (in alcoholic or occasionally glycerol solution; both pure and imitation forms of vanilla contain at least 35% alcohol)
  • vanilla sugar, a pre-packaged mix of sugar and vanilla extract

We only buy the whole pods to avoid the likelihood of sugar and alcohol having been added commercially.

Vanilla can be added to a dish either by adding the whole pod to the liquid  in a dish that is being heated (a stronger flavour will be imparted if you cut open the vanilla bean before adding it), or by cutting open the pod and scraping out the seeds. Adding the seeds is commonly used in baking.

 

Pea aubergine

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Pea aubergine

Pea aubergines have a fairly tough skin, and burst satisfyingly in the mouth. They are are usually added to curries, especially Thai Green Curry (Gaeng Kiaw Wan), but can also be found in Jamaican and Lao cuisine. They cook quickly, and are usually added to curry for about 5 minutes to soften slightly.

In Tamil Nadu, India, the fruit is consumed directly, or as cooked food in dishes such as Sundaikkai Sambar, Sundaikkai Poriyal, Sundaikkai Aviyal & Sundaikkai Pulikulambu.  In Siddha medicine, one of the traditional systems of India, Sundaivattral Choornam is used to improve digestion.

They are also known as Devil’s Fig, Prickly Nightshade, Shoo-shoo Bush, Wild Eggplant, Pea Eggplant, Pea Aubergine, and Susumber.

You may find them in Asian foodstores in your country, otherwise substitute with the aubergine that is locally available where you are.

Aubergines are a nightshade vegetable, and should not be eaten by anyone who has a sensitivity to nightshade vegetables.

Apple Aubergine

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Apple Aubergine

Green or Apple Aubergines (eggplant) are about the size of a plum. They are green and white, and are usually quartered and added to curries, especially Thai Green Curry (Gaeng Kiaw Wan). They discolour quickly, so are chopped and added immediately to the curry, and cook in 5-10 minutes when they have softened slightly.

They can be replaced with locally available aubergines if you are not able to find them at your local asian food store.

Aubergines are a nightshade, so should be avoided if you have a nightshade sensitivity.

 

Tahini

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Tahini Paste

Tahini is made from sesame seeds that are soaked in water and then crushed to separate the bran from the kernels. The crushed seeds are soaked in salt water, causing the bran to sink. The floating kernels are skimmed off the surface, toasted, and ground to produce an oily paste.

Because of tahini’s high oil content, many manufacturers recommend refrigeration to prevent spoilage. This is particularly true among makers of raw, organic tahini, who will often prepare their tahini at low temperatures and ship and store it in refrigerated cases to maximize quality and shelf life.

Used in middle eastern cooking, it has a peanut buttery flavour. You will find it used in hummus and other Middle Eastern dips.

Sago

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Sago

Sago is a starch extracted from the spongy centre, or pith, of various tropical palm stems. It is a major staple food for the lowland peoples of New Guinea and the Moluccas, where it is called saksak, rabia and sagu. A type of flour, called sago flour, is made from sago.

The largest supply of sago comes from the East Indies. Large quantities of sago are sent to Europe and North America for cooking purposes.

It is traditionally cooked and eaten in various forms, such as rolled into balls, mixed with boiling water to form a paste, or as a pancake. Sago is often produced commercially in the form of “pearls”. Sago pearls can be boiled with water or milk and sugar to make a sweet sago pudding.

Sago pearls are similar in appearance to tapioca pearls and the two may be used interchangeably in some dishes.

Garlic Aioli with Sweet Potato Fries

Snacks, , , ,

Garlic Aioli with sweet potato fries

Sweet potato chips (fries) cooked in our Air Fryer has become a regular feature of our meals. This weekend we were looking for something different to spice them up, and decided to make Garlic Aioli at home using all natural ingredients.

Ingredients

  • 3 garlic cloves (less if you like it less garlicky)
  • 1 large egg (preferably organic)
  • 1 Tbsp freshly squeezed lemon juice
  • 1/2 tsp sea salt
  • freshly ground black pepper
  • 150ml extra virgin olive oil
  • Sweet potatoes
  • Coconut Oil
  • Pinch of Sea Salt

Directions

  1. Cut the Sweet Potatoes into chips (fries) shapes and put into a bowl.
  2. Sprinkle 1 tsp of coconut oil over the bowl of fries and toss them to coat in the coconut oil.
  3. Add to the Air Fryer basket and cook at 200 degrees C for 15 minutes until golden and cooked through.
  4. Meanwhile, place the garlic, egg, lemon juice, sea salt, and pepper in a food processor or blender
  5. Using the metal blade of the foodprocessor (rather than the plastic one) blend all of the ingredients
  6. Add the olive oil while the blender or foodprocessor is running in a slow stream. You will probably need to take the shoot out of the foodprocessor, or leave the cap off the blender in order to be able to add the oil while the foodprocessor is running.
  7. Blend the aioli until it has formed into thickened emulsion.
  8. Serve the sweet potato fries, with the Garlic Aioli.

Music to go with it…
Listen on Spotify: Intergalactic Lovers – Little Heavy Burdens

 

 

 

 

 

 

Coconut oil

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Coconut Oil

Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a “healthy” form saturated fat compared to trans fat. Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you’re preparing recipes that require high temperatures you should consider Virgin Coconut Oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals. Olive oil is better as a dressing or on salads (not heated).

The Asian and Pacific Coconut Community (whose members produce 80% of the world’s coconut oil) defines Virgin Coconut Oil as being “obtained from fresh and mature kernel (12 months old from pollination) of the coconut by mechanical or natural means with or without the application of heat, which does not lead to alteration of the nature of the oil. VCO has not undergone chemical refining, bleaching or deodorizing. It can be consumed in its natural state without the need
for further processing. Virgin coconut oil consists mainly of medium chain tryglycerides, which are resistant to peroxidation. The fatty acids in virgin coconut oil are distinct from animal fats which contain mainly of long chain saturated fatty acids. Virgin coconut oil is colorless, free of sediment with natural fresh coconut scent. It is free from rancid odor or taste.”
 
We suggest you look for a “Virgin Coconut Oil”, rather than only “Coconut Oil” on the label as it is regulated by the above code of practice for labeling.

 

 

Stuffed Courgettes with Minced Lamb

Lunch and Light Meals, , , , , , , , , ,

Stuffed courgette with lamb mince

While this recipe reads like a side dish, if you use large enough courgettes, it can also be the main dish. Add a simple lettuce for a full meal.

Ingredients

  • 1 green courgette (zucchini)
  • 1 yellow courgette (zucchini)
  • 1 red onion, chopped
  • 2 garlic cloves, chopped finely
  • 2 slices parma ham, chopped
  • 500g minced lamb
  • 100g mushrooms, chopped
  • 1 red chilli, finely chopped, seeds discarded.
  • 1/2 Tbsp Lebanese seven spice powder
  • salt and pepper
  • handful of fresh mint
  • handful of fresh oregano
  • handful of pine nuts
  • coconut oil

Directions

  1. Scoop the meat of the courgette. Place it into a tea towel and squeeze out the excess moisture. 
  2. Heat a frying pan with a little coconut oil. Fry the onion and garlic over a moderate heat until it is golden brown and fragrant. 
  3. Add the parma ham and cook for a couple of minutes until crispy. 
  4. Add the minced lamb to the pan and cook it until it is all brown – about 5 minutes. 
  5. Add the mushrooms and chopped courgette meat (removed from the courgettes) to the pan and cook them through – about 5 minutes. 
  6. Add the Lebanese seven spice powder, salt and pepper to the pan and cook for a couple of minutes until fragrant. 
  7. Fill the courgettes with the mince mixture, top with the pine nuts, and place on an oven tray, and cook in the oven at 180 degrees C for 8-10 minutes until the courgettes have softened.
  8. Garnish the filled courgettes with the pine nuts, fresh herbs and a little freshly ground black pepper.
  9. Serve with a simple salad to make a complete meal. 

Music to go with it…
Listen on Spotify: Damien Jurado – Brothers and Sisters of the Eternal Son