Category Archives: Whole Food

Join us as we share our favorite whole food recipes

Indian Palak Chicken Curry

Dinner, , , , , ,
Indian Palak Chicken
Having lived in India, our son’s absolute favorite dish is Palak Paneer – a spinach curry with Indian Paneer cheese. He demands it at least once a week! It is a great vegetarian curry and you can find Paneer in some specialty Indian stores, but it is not always easy to find. This is a variation on the same recipe, using a leg of chicken, but pieces of chicken breasts are also OK. If you are vegan you could substitute the chicken or Paneer for large chunks of white button mushrooms.
Ingredients
  • 4 chicken legs or breasts
  • 1kg spinach
  • 3 cm fresh ginger, sliced
  • 1 tsp fenugreek seeds
  • 1 tsp mustard seeds
  • 3 bay leaves
  • 1 onion, chopped
  • 1 large garlic clove, crushed
  • 1 tbsp coriander powder
  • 1 tbsp cumin powder
  • 1/2 tsp turmeric
  • 1/2 tsp chili powder
  • 1/2 tsp paprika powder (to add sweetness)
  • salt
  • pepper
  • 2 tomatoes, blended
  • 1 tsp Garam Masala
  • 4 tbsp coconut yoghurt (optional)
  • Coconut oil
Directions
  1. Wash the spinach and get rid of the thickest stalks.
  2. Cook the spinach with the ginger and some salt until wilted.
  3. Let it cool off a little, then transfer to a blender and blend until smooth.
  4. Heat two tablespoons of coconut or olive oil in a large frying pan. Add the fenugreek seeds and bay leaves.Fry until the spices become fragrant.
  5. Add the onion and fry until soft.
  6. Add the garlic, ground spices, salt and pepper and fry for a minute more. Stir well so the spices won’t burn.
  7. Add the blended tomatoes and cook softly until most of the liquid has evaporated.
  8. Add the spinach mixture to the tomatoes and cook on a low heat for a few minutes.
  9. When using the coconut yoghurt, stir it it in a tablespoon at the time. When the yoghurt has been absorbed by the sauce, add another spoon.
  10. Add the chicken, bring to the boil, cover and cook for 20 minutes.
  11. Add a little water during the cooking process if the sauce starts to dry out
  12. Take the lid off and cook for another 5 minutes or until the chicken is done.
  13. Sprinkle with the Garam Masala and serve with a little extra coconut yoghurt, steamed rice or cauliflower rice.

Music to go with it…
Listen on Spotify: Blur – Lonesome street

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Fitness Speed Juice

Drinks, , , , , , , ,

Fitness Speed Juice

Our little Juicemaster Liam has been busy again creating a new juice for after exercise. Inspired by needing a big refreshment after playing football, he created this apple, orange, lime, carrot and pomegranate juice. This might just be one of his best yet!

Ingredients

  • 1 green apple
  • 1 red apple
  • 1 orange (whole, do not peel it)
  • 1 lime (whole, do not peel it)
  • 1/2 pomegranate (cut in half, seeds left in, not peeled)
  • 1 carrot, whole
  • a few ice cubes
  • Centrifugal or slow juicer

Directions

  1. Cut any of the fruit to fit into your juicer as required
  2. Juice the apples on the slower speed of the juicer
  3. Juice the carrot, pomegranate, orange and lime on the fast speed of the juicer
  4. Stir to combine the juices together
  5. Serve over ice

Music to go with it…
Listen on Spotify: Noel Gallagher’s High Flying Birds –  Riverman

Homemade Mustard

Condiments and Dips, , , , ,

Homemade mustard

I wanted to make a sweet potato salad with a honey mustard dressing, but in looking at the pots of mustard I started finding a whole pile of ingredients that I didn’t recognize. Thinking it must be possible to make myself, I started exploring making different types of mustard. This is a basic recipe and you can vary it with different types of mustard seeds, and by adding more or less honey to make it sweeter. A little warning, it is quite spicy immediately after you blend it, so beware of using too much too soon.

Ingredients

Directions

  1. Add the mustard seeds, vinegar and water to a jar. Do not cover it, and let it stand on the bench top for 24-48 hours. (If you forget about it, then it is OK to leave it like this for up to a week.)
  2. The mustard seeds should have absorbed most of the water and vinegar before you move to the next step (this might take more or less time depending on your mustard seeds)
  3. Place the mustard seeds mixture, turmeric, salt, and honey into a blender and blend for about 2 minutes. You can blend a shorter or longer time depending on whether you prefer a smooth or more chunky mustard.
  4. Place the mustard into a sealed jar, and put it in the fridge. Let it sit for a couple of days before you eat it, as the taste will mellow and all the flavours will meld together the longer it stands.
  • Note: that the inclusion of the turmeric is only to give it a yellow colour. You can leave it out if you like, and then the mustard will be a beige colour.
  • Note: You can add more honey if you prefer the mustard a little sweeter. Try it first with 2 Tbsp, and add more later after you have let it stand for a couple of days if you prefer.

Music to go with it…
Listen on Spotify: Lower Dens – Escape from Evil

Fig, Plum and Almond Healthy Snack Bars

Snacks, , , , , , ,

Fig, Almond and Plum bars

We have been buying healthy snack bars to take with us on the occasions that we are out an about and want to have a snack with us. But they are very expensive, so I took a look at the ingredient list of some wholefood ones we liked, and tried to recreate something similar. These are really easy to make and delicious!

Ingredients

  • 1/2 a cup pitted plums (check the ingredients list to make sure you are not getting a lot of additives)
  • 1/2 a cup dried figs
  • 1/2 a cup almonds
  • A little olive oil or coconut oil for greasing

Directions

  1. Place the almonds in a food processor, and using the metal knife blade blend them until the almonds have broken into small chunks. This will take about a minute.
  2. Add the plums and figs to the food processor and blend until the mixture starts to turn into a ball.
  3. Grease a metal sheet (I used the based of a cake tin) with a little olive or coconut oil
  4. Place the mixture onto the metal sheet, and using your hands shape it out into a roughly square / rectangular shape so that you are able to cut it into bars. Make sure you press the mixture together really firmly.
  5. Cut the mixture into bars shapes and remove from the metal sheet (you might need to use a knife to do this)
  6. Store in an air tight container in the fridge or pantry

Music to go with it…
Listen on Spotify: Calexico – Edge of the Sun

Paleo Shepherd’s Pie

Dinner, , , , , , , ,

Paleo Shepherd's pie

This recipe calls out for a Winter’s dining room, complete with a log fire burning and candles on the table. Unfortunately we live in Singapore, so we enjoyed this rosemary and thyme laden dish in the heat of the summer instead. With the cold snap in New Zealand at the moment, I am sure it could warm many a stomach.

Ingredients

  • 1 onion, chopped
  • 2 carrots, finely chopped
  • 3 garlic cloves, finely chopped
  • coconut oil to fry
  • 500g beef mince
  • 4 Tbsp soya sauce, tamari or coconut aminos
  • 2 tsp balsamic vinegar
  • 1 tsp thyme leaves, dried
  • leaves of one stick of fresh rosemary, chopped (or 1 tsp rosemary, dried)
  • 50ml water
  • 1 sweet potato (yellow looks best, but any colour will do), sliced finely
  • Sea salt and freshly ground black pepper

Directions

  1. Pre-heat the oven to 180 degrees Celsius (350 degrees Fahrenheit)
  2. Heat the pan to a moderate heat and add the coconut oil. Fry off the onion, garlic and carrot until the onion is soft and fragrant – about 3 minutes
  3. Add the beef mince and fry until it has browned
  4. Add the soya sauce / coconut aminos, balsamic vinegar, thyme and rosemary to the pan and stir well. Cook for 2 minutes stirring occasionally
  5. Sprinkle over a pinch of sea salt and some freshly ground black pepper. Stir to combine.
  6. Add the water and turn the heat down to a low heat. Leave it to slowly cook for around 15 minutes. Keep an eye on it and add a little more water if needed to stop it from drying out.
  7. Remove the meat from the heat and pour into a pie dish. I used one 25cm x 15cm.
  8. Slice the sweet potato finely and layer over the top of the pie in overlapping rows. Sprinkle over sea salt and more rosemary (fresh or dried)
  9. Place the pie dish into the hot oven and cook at 180 degrees Celsius (350 degrees Fahrenheit) for 15-20 minutes until the sweet potato has cooked through and become crispy. They should be like potato chips on top of the pie.
  10. Serves 2-3

Music to go with it…
Listen on Spotify:Tourist LeMC – En Route

Espresso Chocolate Cake / Brownies

Treats, , , , , ,

Chocolate Gateau Cake

Somehow I seem to have become obsessed with making the perfect gluten free, dairy free, sugar free chocolate cake. One that actually tastes good! And with this recipe I think I have gotten pretty close. If I didn’t tell you all of the above, you would have no clue! So I tried it on a colleague this week, and he really liked it, and couldn’t believe it was gluten free. Mission accomplished – now go make it yourself, what are you waiting for?

Ingredients

  • 50g dark chocolate (check the ingredients list to avoid high sugar contents)
  • 50g good quality cocoa powder (sifted)
  • 100ml freshly brewed espresso (two double espressos) (long black)
  • 100g ground almonds or almond flour
  • 50g rice or tapioca flour
  • 1 tsp bicarbonate of soda
  • 1 pinch salt
  • 150ml olive oil or coconut oil (not extra virgin olive oil, it tastes too strong)
  • 100ml honey or maple syrup
  • 3 large eggs
  • 1 banana, mashed
  • 100g dates or figs, chopped (you can use cheap dates here, no need for the gourmet ones from the fridge)
  • 100g frozen cranberries, blackcurrants, raspberries or blackberries
  • 50g chopped cashews nuts (optional – if you want to turn it into brownies in a rectangular tin)

Directions

  1. Heat the oven at 180 degrees Celsius (350 degrees Fahrenheit).
  2. Break the dark chocolate into a metal bowl. Place over a bowl of hot boiled water to melt.
  3. Sift the cocoa into a bowl. Add the freshly brewed espresso and melted dark chocolate. Stir well to make a smooth paste. You may need to add 2-4Tbsp of hot boiled water to get a smoothe paste. This depends on your cocoa and the exact measurement of the coffee. Put aside to cool down while you prepare the rest
  4. If you are using almonds, then grind them in a blender to make a fine powder (I use a grinding attachment, you may have a small bowl for your foodprocessor that could do the same job instead). Alternatively, measure the almond flour into a separate bowl. Add the rice flour. Add the bicarbonate of soda and salt and set aside.
  5. In the bowl of a food processor or mixer, add the oil, honey and eggs. Mix for about 2 minutes until well aerated.
  6. Add the chocolate mixture to the mixture in the foodprocessor or mixer. Mix thoroughly.
  7. Add the mashed bananas and vanilla to the foodprocessor or mixer. Mix quickly.
  8. Add the flour mixture to the foodprocessor or mixer. Mix thoroughly.
  9. Prepare a round cake tin of 25cm in diameter, or a rectangular slice tin of 20cm in length with a base lining of baking paper. Oil the sides of the tin with a little coconut or olive oil.
  10. Pour the mixture into the tin.
  11. Scatter the dates/figs and frozen berries over the mixture to make sure they are spread evenly through the cake. Sprinkle over the cashew nuts if you are adding them. Pat them into the mixture using the back of a wooden spoon until they are covered by the mixture.
  12. Cook the brownies for 30 minutes in the oven or until it is cooked through. Prick with a skewer to check if it is cooked through. The skewer should be clean when you pull it back out.
  13. Serve warm or cooled down.

Music to go with it…
Listen on Spotify: Balthazar – Thin Walls

Ginger, Lemongrass and Mint Tea

Drinks, , , , , , ,

Ginger, Lemongrass and Mint Tea

This is a very refreshing drink, that can either be drink hot or over ice as a refreshing iced tea on a hot day. It is very simple to make, but it is best if you have a tea pot with a strainer section in it so that the mint leaves are not poured out with the tea.

Ingredients

  • 1 lemongrass stalk
  • 2 cm fresh ginger
  • 2 stalks of mint

Directions

  1. Bruise the lemongrass stalk either by laying a knife over the base of the stalk and hitting it with the palm of your hand until it breaks open, or hitting it with a meat mallet or rolling pin.
  2. Slice the ginger into thin slices so that more of the ginger will be exposed to the water.
  3. Place the ginger and lemongrass in a teapot (preferably one with a strainer built in). Pour over boiling water.
  4. Leave to stand for around 10 minutes
  5. Add the stalks of mint, and let it stand for another 5 minutes.
  6. Either drink hot, or pour over ice for an iced tea.

Music to go with it…
Listen on Spotify: Bic Runga – Anthology

 

Dairy Free Rice Pudding

Treats, , , , , , , , , ,

Dairy free rice pudding

It is many years since I have made a rice pudding, but it brings back memories of childhood. It is something my mother used to make when we were small. To make this one dairy free I have substituted the milk and cream for coconut milk and cream, and added cardamon to the cinnamon stick to add a fragrant flavour.

Ingredients

  • 1 cup white rice (uncooked)
  • 3 cardamon pods
  • 200ml coconut cream
  • 100ml coconut milk
  • 1 cinnamon stick
  • pinch of salt
  • 4 Tbsp honey
  • A little ground cinnamon to garnish
  • Fruit to garnish (berries or mango)

Directions

  1. Put the rice in a pot. Add the cardamon pods. Add 2 1/2 cups of water and cook for approximately 15 minutes until cooked through (you might need to cook quicker or longer depending on the exact type of rice that you are using. Short grain pudding rice is a good choice, but Basmati or other long grain rices you might have in house are also OK).
  2. Ensure that there is no water left in the rice through draining or boiling dry dependent on the type of rice.
  3. Add the coconut cream, coconut milk, salt and cinnamon stick to the pot. Turn the heat down to a very low temperature. Boil the rice gently for around 5 minutes.
  4. Add the honey. Boil for another 5 minutes stirring often to avoid the rice pudding sticking.
  5. Remove from the heat when the pudding is a thick consistency and the rice has softened.
  6. Serve in small serving bowls and garnish with a little cinnamon powder. Serve with fruit (mango, berries or spiced apple are all good choices)
  7. Serves 5-6

Variations: you could also stir a handful of frozen cranberries or sultanas through the rice pudding when you add the cinnamon stick.

Music to go with it…
Listen on Spotify: Emily Rice – Find me here

Paleo Eggs Benedict

Breakfast, , , , , , , , , ,

Paleo Eggs Benedict

Some mornings call for a hearty breakfast. Living in New Zealand, Eggs Benedict is a classic that you find on almost every cafe menu, and for which you find almost as many variations. This one uses mushrooms instead of bread, and you could add grilled or smoked salmon or pan fried bacon to this recipe if you like.

Ingredients

Directions

  1. Prepare the mayonnaise using the homemade mayonnaise recipe.
  2. Mushrooms: Cut out the stems of the mushrooms to give an open well. Sprinkle with sea salt, freshly ground black pepper and a little olive or coconut oil
  3. Cook the portobello mushrooms in an Air Fryer for 5 minutes at 200 degrees Celsius (400 degrees Fahrenheit), or in a hot oven for 10 minutes at 200 degrees Celsius (400 degrees Fahrenheit).
  4. Eggs: You can either boil or poach the eggs. I found it easier to boil them as I didn’t have to watch over them and could prepare the rest at the same time. Boil the eggs for 6 minutes in a pot of boiling water (for eggs that are still a little runny), or poach them until they are cooked to your liking.
  5. Wash the spinach in leave to sit in a draining colander.
  6. Asparagus: Heat a grill pan over a medium to high heat. Trim the ends off the asparagus. Sprinkle the asparagus with a little sea salt and freshly ground black pepper. Cook at a medium high heat for 4 minutes, stirring frequently to avoid burning. When the asparagus is cooked, remove it from the pan.
  7. Spinach: In the same pan that you cooked the asparagus in, add the spinach (which should still be a little damp, but not wet from washing it) to the pan and stir quickly. It will cook rapidly in the steam of the water that you used to wash it in. Cook it only long enough so that it wilts. Do not overcook. It will take about 1 minute.
  8. Putting it together: Place the portobello mushrooms on a plate. Spoon 1/4 of the spinach into each of the mushrooms. Shape the spinach a little to make a little well if you have boiled the eggs so that they do not fall off. Top each mushroom with the peeled boiled egg, or poached egg. Drizzle over some homemade mayonnaise. Grind over a little more black pepper and a sprinkle of sea salt. Serve with the grilled asparagus for a hearty breakfast.
  9. Serves 2 people.

Music to go with it… we’ve paired it with another kiwi classic – Bic Runga
Listen on Spotify: Bic Runga – Anthology

Homemade Mayonnaise

Condiments and Dips, , , , , ,

Homemade wholefood paleo mayonnaise

I was quickly whipping up a jar of mayonnaise this morning to go over an Eggs Benedict breakfast, when I wondered why we ever bought Mayonnaise? It is so easy to make, and doing so means we avoid all the processed ingredients in the store bought stuff. For sure I am never going back.

Ingredients

  • 1 large egg (preferably organic)
  • 1 Tbsp freshly squeezed lemon juice (1/2 a lemon)
  • 1/2 tsp sea salt
  • freshly ground black pepper
  • 150ml olive oil (preferably not extra virgin)

Directions

  1. Place the egg, lemon juice, sea salt, and pepper in a blender
  2. Blend all of the ingredients, starting on a slow speed while you add the olive oil to avoid spattering it all around your kitchen.
  3. Add the olive oil while the blender is running in a slow stream. I suggest that you don’t remove the lid of the blender, but just lift it enough to be able to pour the olive oil in underneath it while the blender is running.
  4. Put the cap back on the blender and turn up the speed. Blend the mayonnaise until it has formed into thick emulsion. This will not take very long, do not over blend it.
  5. Can be used as a replacement for hollandaise sauce on an eggs Benedict, with sweet potatoes, or as a dressing.

Music to go with it…
Listen on Spotify: Mahoney Harris – We Didn’t Feel Alone