Category Archives: Whole Food

Join us as we share our favorite whole food recipes

Cucumber cooler

Drinks, , , , ,

Cucumber cooler

This is a super simple drink, that needs very little by way of equipment to make it – just a blender and a sieve. Perfect for a hot summers day.

Ingredients

  • 1/2 cucumber (skin and all)
  • 1/4 lemon (skin and all)
  • 15 mint leaves
  • 2 glasses pure water

Directions

  1. Place all ingredients into a blender. Do not worry about peeling the lemon or the cucumber, just put them in skin and all.
  2. Blend on a high speed for around 2 minutes until you have a bright green drink.
  3. Strain the juice through a sieve into a serving jug.
  4. Serve over ice.

Music to go with it…
Listen on Spotify: Sola Rosa – Get it together
 

 

Air Fryer

Glossary, , , , ,

Air Fryer

We bought our Air Fryer around 2 years ago, and have spent a lot of time experimenting with it and using it for cooking a range of vegetables.

It basically uses a heating element and a fan to cook food faster than a convection oven, and with less fat than if you were deep frying.

To cook sweet potato fries we add just 1 tsp of coconut oil to around 500g of cut up sweet potatoes and cook it at 200 degrees C for 15 minutes.

It is also great for baked eggplant (aubergine), courgette, and can even be used for baking – I have also cooked chocolate muffins in it.

You can also use an oven to bake any of the recipes that we cook in the Air Fryer, but you should approximately double the cooking time.

The Philips AirFryer is available on Amazon, and many good electronics and cooking stores.

 

Papaya

Glossary, , ,

PapayaThe papaya (also known as papaw, or pawpaw) is native to the tropics of the Americas, perhaps from southern Mexico and neighbouring Central America. However, it is now grown in most tropical countries and can be found used in many cuisines.

The ripe fruit of the papaya is usually eaten raw, without skin or seeds, but can also be used in curries. The unripe green fruit can be eaten cooked, usually in curries, salads, and stews. Green papaya is used in Southeast Asian cooking, both raw and cooked. 

The fruit is rich in papain, and can be used for tenderizing meat and other proteins. The black seeds of the papaya are edible and have a sharp, spicy taste. They are sometimes ground and used as a substitute for black pepper.

Cardamon Chicken Curry with Papaya

Dinner, , , ,

Cardamon and papaya chicken curry

Cardamon is a deliciously fragrant spice. When combined with the sweetness and pungency of papaya it creates a chicken curry that is fragrant and full of flavour.

Ingredients

Marinade

  • 4 chicken breasts (500g) cut into 2cm chunks
  • 2 garlic cloves, finely chopped
  • 3cm fresh ginger, finely grated
  • Rind of 1 lemon
  • Juice of 1/2 a lemon
  • 4 Tbsp coconut milk
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/4 tsp kashmiri chili powder
  • 1/4 tsp ground turmeric
  • Salt and pepper

Sauce

Directions

  1. Combine all of the marinade ingredients in a bowl and put in the fridge for about an hour.
  2. Heat the ghee or coconut oil in a frying pan. 
  3. Add the curry leaves and cardamon pods and fry until fragrant
  4. Add onion and fry until soft. 
  5. Add the chicken with the marinade, and brown all over.
  6. Add coconut milk and water, and cook for 10 minutes
  7. Add papaya and chillies and cook for another 5 minutes
  8. Serve with rice or cauliflower rice

About papaya:
The papaya (also known as papaw, or pawpaw) is native to the tropics of the Americas, perhaps from southern Mexico and neighbouring Central America. However, it is now grown in most tropical countries and can be found used in many cuisines. The ripe fruit of the papaya is usually eaten raw, without skin or seeds, but can also be used in curries. The unripe green fruit can be eaten cooked, usually in curries, salads, and stews. Green papaya is used in Southeast Asian cooking, both raw and cooked. The fruit is rich in papain, and can be used for tenderizing meat and other proteins. The black seeds of the papaya are edible and have a sharp, spicy taste. They are sometimes ground and used as a substitute for black pepper.

Music to go with it…
Listen on Spotify: Warpaint – Warpaint

 

 

Dried Fig and Cranberry Almond Loaf

Treats, , , , , , ,

 Fig and cranberry loaf

There is nothing quite like the smell of bread baking in the oven. This loaf uses ground almonds to be gluten free, and fruit and honey to sweeten it and avoid processed sugars.

Ingredients

      • 2 cups ground almonds (or almond flour)
      • 5 free range eggs
      • 1/2 cup dried figs, chopped (could be substituted with dates)
      • 1 cup frozen cranberries
      • 1 ripe banana
      • 2 Tbsp honey
      • 1 Tbsp coconut oil or ghee
      • 1 Tbsp apple cider vinegar
      • 1 tsp baking soda
      • pinch of sea salt

Directions

  1. Preheat the oven to 160°C (320 degrees Fahrenheit) and line a loaf tin with baking paper.
  2. Add all of the ingredients except for the raisins in to a food processor. Process until smooth. Fold in the raisins.
  3. Pour the batter in to the prepared loaf tin, and smooth out evenly.
  4. Bake in the oven for 30-45 minutes or until a skewer comes out clean when inserted.
  5. Leave to cool in the tin. Slice in to thick pieces, and enjoy with your favorite topping.
  6. Makes 8-10 slices, keeps for 3-4 days in an airtight container.

Music to go with it…
Listen on Spotify: Regan Perry – Maui

 

 

 

 

 

 

 

Chicken Shawarma Lettuce Wraps

Lunch and Light Meals, , , , , , ,

chicken shawarma lettuce wraps

This is a meal designed to be shared, and constructed at the table. It is messy, it is fun, and it is delicious and nutritious. Enjoy!

Ingredients

  • 1 large red onion, sliced
  • 1 tsp za’atar
  • juice of 1 lemon
  • 2 large chicken breasts, sliced into strips approximately 4cm by 1cm
  • 2 cloves garlic, chopped
  • 1 tsp Lebanese seven spices powder
  • 1 tsp sea salt
  • 1 Tbsp coconut oil
  • freshly ground black pepper
  • 1/4 tsp chilli flakes

Parsnip and Red Carrot Hummus

  • 1 large parsnip, boiled until soft
  • 5 purple carrots
  • 2 spring onions
  • 1 Tbsp tahini
  • 1 tsp sea salt
  • 1 tsp coriander powder
  • 2 tsp cumin powder
  • juice of 1 lemon
  • 2 cloves garlic
  • olive oil

To serve

  • large, firm lettuce leaves (such as romaine lettuce)
  • handful of pomegranate seeds
  • handful of pine nuts (dry toasted)

Directions

  1. For the chicken – Fry onions until soft in a little coconut oil over a moderate temperature. Add za’atar and fry for 1 minute more. Add chicken strips and cook until done. Remove from the oven and put aside. Place into a bowl to serve.
  2. For the hummus – put all of the ingredients into a blender including 2 Tbsp of olive oil. Blend until you have a smooth consistency. You may need to add some more olive oil to get to a thick, but spreadable consistency (about the same consistency as smooth peanut butter). Remove from the blender and place in a bowl to serve. Sprinkle with a little olive oil to serve if you like.
  3. For the pine nuts – heat a clean pan to a moderate / high temperature. Add the pine nuts to the pan (without any oil). Stir continuously for 3-5 minutes until the pine nuts are a golden brown colour. Remove from the pan and add to a bowl.
  4. This is designed as a meal that is assembled by everyone at the table.
  5. Start with romaine or other strong leafed lettuce leaves. Top with hummus, followed by the chicken mixture, and sprinkle with the pine nuts and pomegranate seeds to complete.

Music to go with it…
Listen on Spotify: The Woolshed Sessions – The Woolshed Sessions

Passionfruit and Orange Sauce

Condiments and Dips, , , , , ,

Orange and passionfruit sauce

This is a delicious sauce with a lot of flavour. It suits being paired with big flavored meats such as duck or pork, but my son also likes to eat it with his sweet potato fries and dip his broccoli into it.

Ingredients

  • Juice of 1 large orange
  • pulp of 2 large passionfruit (or 3 smaller ones)
  • 1/2 a red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 tsp honey
  • 2 tsp balsamic vinegar
  • salt and pepper
  • few thyme sprigs
  • ghee or coconut oil

Directions

Music to go with it…
Listen on Spotify: Elbow – The Take Off and Landing of Everything

 

 

 

 

 

 

 

 

Mango Passionfruit Salsa

Condiments and Dips, , , , , ,

mango and passionfruit salsa

This salsa is sweet with a spicy bite. Delicious with sweet potato cakes, or as a topping for chicken, pork or white fish such as barramundi or cod.

Ingredients

  • 1 ripe mango, cut into small pieces
  • pulp of 2 large passionfruit (or 3 small passionfruit)
  • juice of 1 lime
  • pinch of salt
  • freshly ground black pepper
  • 2 Tbsp white wine vinegar
  • 1 Tbsp balsamic vinegar
  • 1 red chilli, de-seeded and finely chopped
  • handful of fresh coriander, chopped

Directions

  1. Put all of the ingredients except the coriander in a bowl and stir well to mix. Don’t blend it, you want it chunky.
  2. Put in the refridgerator for 30-60 minutes. This allows the flavours to intensify.
  3. Top with the fresh coriander to serve
  4. While this recipe will start to intensify after an hour, leaving it overnight is even better. We often make enough for a second dish and leave it covered in the fridge for up to a week (the vinegar will preserve the fruit).

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

 

 

 

Sweet Potato cakes with Mango Passionfruit Salsa

Snacks, , , , , ,

sweet potato cakes with mango passionfruit salsa

These sweet potato rostis (cakes), use easily sourced ingredients to make a delicious snack. Serve topped with Mango Passionfruit Salsa for a delicious mid afternoon snack or pre-dinner canape.

Ingredients

  • 500g sweet potatoes
  • 1 small (red) onion
  • 2 eggs (separate the yolks and whites)
  • 1 tsp salt
  • 4 spring onions, finely chopped
  • 1 Tbsp sweet potato flour
  • 1 medium red chilli pepper, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 Tbsp ghee
  • freshly ground black pepper
  • coconut oil for cooking

Directions

  1. Grate the sweet potatoes. Put the grated sweet potatoes into a tea towel and squeeze out as much of the juice as possible. They need to be dry for making the cakes.
  2. Retain the sweet potato liquid in a bowl. Let it sit for a few minutes until the starch and water separate. Retain the starch, but drain the water away.
  3. Put the sweet potato, onion, egg yolks, salt, pepper, starch, spring onions, ghee, chilli and garlic in a bowl and mix well.
  4. Beat the egg whites until peaks form and fold gently into the sweet potato mixture.
  5. Heat some coconut oil in a pan. Spoon in the mixture and press down with a wooden spoon to form cakes that are approximately 10cm round, and 1/2 cm thick.
  6. Fry the little cakes for about 4 minutes on each side or until crispy.
  7. Serve topped with Mango Passionfruit Salsa

Music to go with it…
Listen on Spotify: Hospitality – Trouble

 

 

 

Garlic Aioli Mayonnaise

Condiments and Dips, , , ,

Garlic Aioli

Mayonnaise is something I though that we had left behind when we changed our diet, but it does not need to be the case. Mayonnaise (of which Aioli is a variation) is a simple mix of eggs and oil. This Garlic Aioli recipe is delicious with sweet potato fries or used as a spread.

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 olive oil

Directions

  1. Place the garlic, 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. You will need to leave off  the cap of the blender in order to be able to do this while the blender is running.
  4. Put the cap back on the blender and turn up the speed. Blend the aioli until it has formed into thick emulsion.
  5. Serve the sweet potato fries, with the Garlic Aioli.

Music to go with it…
Listen on Spotify: Jose Gonzalez – Vestiges and Claws