When my kids were at school, the most popular thing in their lunchbox was an Uncle Tobys Muesli Bar.
Yep. That’s right! Not homemade hedgehog or Anzac biscuits; apricot slice or banana nut loaf, but a chewy oaty muesli bar out of a packet!! These days I’m not packing the kids lunches anymore but my husbands lunch! His new job has longer hours and he hasn’t quite worked out how to “budget” enough food to last him for the day.
These nut bars are my version of a muesli bar – minus the oats and sugar of course, and filled with plenty of nuts and protein to help sustain a grown man through the day. I don’t use peanut butter very often in my cooking but it works really well in this recipe. If your household is peanut-free, it works just as well with any other nut butter.
Peanut butter was first patented in 1884 by a Canadian pharmacist who included sugar into the paste so as to harden its consistency. I’m guessing that this explains why peanut butter is seen as a sweet condiment in the United States rather than a savoury one as it is here in Australia.
John Kellogg, of Sanitarium fame, served peanut butter to his patients who had difficulty chewing, for its high nutritional content. It is an excellent source of protein, fibre and vitamins. Peanut butter is also a good source of magnesium, phosphorus, zinc, thiamin, iron and potassium. It has saturated fats: palmitic acid; and unsaturated fats: oleic and linoleic acids.
Unfortunately, most commercial peanut butters are filled with vegetable oils and sugar and salt. I prefer to make my own from dry roasted peanuts, which can be easily done in the Thermomix or food processor. I like it slightly salty while my husband prefers it unsalted. We both like it chunky though!
When I first came to Queensland, I didn’t know what people were talking about when they referred to ‘peanut paste’. In the southern states it’s called peanut butter and I have never really made the adjustment! But in other countries it is called anything from monkey butter to peanut cheese to peanut spread! Anyway, I don’t eat it much, preferring to have it spread on celery as a snack but it is really yummy in this recipe. you can always use almond butter or your favourite nut or seed butter instead.
In the rest of the recipe, I have used a mix of nuts and seeds here – feel free to omit or add any different ones, as long as the total weight comes to 250 grams. Add some chocolate chips or chopped dried cranberries for some variation.
They last very well in the fridge for at least 2 weeks, I like to wrap them individually to grab & go.
The kids, big and small, will love them!
50g sunflower seeds
20g chia seeds
30g puffed brown rice
3 tabs psyllium husks
20g desiccated or flaked coconut
30g whole buckwheat
150g nut butter (I used crunchy peanut butter)
30g coconut oil
100g honey or brown rice syrup
A few drops of stevia* (optional)
Add the almonds & macadamias to the TM bowl and pulse to roughly chop. Pour into a wide mixing bowl and add all of the other dry ingredients except the dates.
In the TM bowl mince the dates on SP 8 for 5 seconds. add the butter, honey, oil and nut butter. Cook on SP 2 at 90°C for 3 – 4 minutes. Add the stevia, if using and pour over the dry ingredients and stir well.
Press into a lined scone tray and sprinkle with some sesame seeds for garnish. Bake in a slow 150°C oven for 35 minutes until golden brown. Wait until very cold before slicing. I find it slices better if you refrigerate it overnight and then slice into bars. It will cut into 16 bars.
*Because I do not add any sugar, you may wish to add a few drops of stevia if your tribe like things extra sweet.
Last weekend I went to the Lifeline Bookfest for the first time after hearing people rave about it for many years.
It is a massive sale of donated books that raise funds to support the Lifeline 24-hour Crisis Support Line and many other UnitingCare Community services across Queensland.
I was not prepared for the enormity of the collection of books that were there! There were literally 4km of tables with millions of books ranging in price from $1 – $5. There were also magazines, puzzles, CD’s and vinyl.
Obviously, I spent most of my time in the cookbook section where I looked at a time capsule of my own entire cookbook collection, both past & present! I drove my son mad with exclamations of: “I have this book! I had that book when I was your age!” or “Ooooh, that’s a good one! I have haven’t seen that for YEARS!!!”
My cookbook collection has shrunk over the years. At one stage I counted nigh on 800 books. A divorce settlement reduced it by half (it was the only thing we argued over!) and the 2011 floods reduced it by half again. I have to admit it is much easier to consult the internet these days than refer to a book – and many books I keep are for a single favourite recipe alone, which is space consuming in my small house. The bookfest reminded me about food trends and fashions; it was a nostalgic path of food memories, good and bad; and $hit food photography. I convinced my son to buy a Women’s Weekly Chinese Cookbook (c.1980) because I often cooked from my mothers copy when I was a teenager. The recipes are basic, really good and reliable enough to expand his repertoire. I hope he uses it!
I found a copy of the original Women’s Weekly Cookbook (c.1970) that was the textbook we used in Home Ec. at school for which I paid a $1! I was bemused at the ingredients listing ‘stock cubes’ and ‘canned asparagus/bean sprouts/potatoes’. Photographs of the chicken dishes show whole chickens with small breasts and legs. In nearly 40 years the shape of a chook has evolved somewhat….
This whole experience reminded me of an old recipe from a vintage cookbook that I thought was very sophisticated at the time. It was described as an Italian Apple Torte but was probably closer to a cheesecake slice, (did you say cheesecake??) so I converted my very berry cheesecake recipe to replicate it. It is of course gluten and grain free and delicious served warm or cold.
1 tab sultanas
1 tab rum (optional)
75g raw almonds
½ teas cinnamon
½ teas ground ginger
1 teas honey
1 large or 2 small granny smith apples
70g raw or light coconut sugar
rind of 1 lemon
250g cream cheese
250g sour cream
1 tab buckwheat flour
juice of half a lemon
extra cinnamon for dusting
Blanch the sultanas in boiling water and drain. Add the rum and set aside while you make the base.
Blitz the almonds, buckwheat, spices, honey and butter on SP 8 until soft crumbs form. Press into a 20cm x 20cm, lined square tin. Peel the apple and cut into 3mm slices. Lay these slightly overlapping, on the base to cover. Drain the sultanas and sprinkle over the apples.
Place the sugar and lemon rind in the TM bowl and grind on SP 9 for 5 seconds. Scrape down and add the remaining ingredients and mix on SP 6 until smooth. Pour over the apples and base and cook for 35 minutes at 170°C. It will still be a bit wobbly. Turn the oven off and leave the cake in the oven until cool.
Dust with extra cinnamon before serving.
There are just some things you can’t paleofy and one of those things is a decent scone!
The cold weather has us hunkering down and craving carbs and comfort, and one of my husbands favourite things, apart from a decent pasty or warming soup is a fair dinkum scone! Top it with REAL jam and REAL cream and he is one. happy. man!! Of course, he rarely gets REAL jam or REAL cream at our house so today was an exception!
In the past, I have always turned to my friend Jo’s wonderful gluten-free scone recipe but I decided to have a play around with some roasted sweet potato I had in the fridge (much to my husbands disappointment) and see what I could come up with.
It has been recently discovered that some starches are actually better for you when you cook them, cool them down and reheat them, before you consume them. This is true of rice, potato and pasta. The starches in these foods convert from non-resistant to resistant starches in the process and thus escape digestion (kind of like soluble fibre) which helps prevent blood sugar spikes. Eating foods rich in resistant starch also nourishes your gut bacteria, which is always a good thing.
What I came up with was so good – they have a light and buttery crumb; they freeze really well and can be sweet or savoury. My husband declared them the BEST scones he had ever had and he thanked me profusely for making scones that weren’t gluten-free!!! Haha! I let him continue believing that one!
140g roasted sweet potato (cold)
140g cold butter
600g Orgran SR gluten-free flour*
1 teas salt
5 eggs – save a little egg-white from 1 egg aside for glazing.
280g milk – I used zymil, but almond or coconut is good too
Preheat the oven to 200ºC.
Blend the potato and butter together on SP 5 for 5 seconds. Add the flour, salt, eggs and milk in that order and mix on SP 4 until just smooth. The mix will be firm but quite wet.you may need to stop and scrape down after 10 seconds.
Dollop 1/3 cup fulls of mixture onto a lined tray – I used little silicone patty pans to help the scones keep their shape. Brush with reserved egg-white and place in the oven. Turn the oven down to 180ºC and bake for 15 minutes for smaller scones or 20 minutes for large scones. The recipe will make about 18 scones. The recipe can easily be halved if required. They freeze beautifully.
Serve hot with jam and cream….. Or with butter and pumpkin soup!
*I believe the success of this recipe is owed to the gluten-free flour mix that I use. Orgran is certainly the best one by far that I have tried. It is a mix of maize and tapioca and doesn’t contain any soy. This is not a paid endorsement but purely my own opinion!
Fresh corn is in abundance at the moment and it occurred to me that I have never done a post on my blog about this ancient grain which has been around since 2500BC in Mexico.
In fact, fresh sweetcorn is the unripe fruit of the corn crop – and eaten as a vegetable! It is bred to be very sweet and full of water to make it juicy; whereupon, as it matures, the sugar turns to starch and the kernels dry out. But not all corn is the same. There are 100’s of breeds, bred for different applications depending on their starch content. Of the major types of corn, there are dent & flint corn: mature and starchier corns to produce meal. Pod corn and maize to produce flour; popcorn to produce popcorn*; and sweetcorn, a high sugar and low starch corn to be eaten unripe as a vegetable. Corn varies in colour from black, bluish-grey, purple, red, white and yellow. When ground into flour, maize yields more flour than wheat does, but it lacks the protein gluten, so it makes baked goods with poor rising capability when used on its own.
I haven’t eaten a lot of corn over the years. Not because I don’t like it but because I find it very sweet as a vegetable, more so over the last few years, with modern hybrid cultivars. When I have visited Asia in the past, I was always struck by the hot sweetcorn sundaes and creamed sweetcorn puffs from the local fast food outlets. Indeed, the Thais and Japanese see sweetcorn as a fruit rather than a vegetable! In Mexican cuisine, corn features in virtually every dish in the form of grain, flour or meal. There is even a fungus of maize, known as corn smut which is considered a delicacy!
Nutritionally, corn is a good source of B vitamins and folate. It has good dietary fibre, but has a high sugar content, which it is bred for too of course, in the form of high fructose corn syrup. Did you know that a large ear of corn has up to 600 kernels on it?!
Corn fritters are all the rage on the breakfast menu scene here in Brisbane and often I am disappointed… Usually because they are not gluten-free, and if they are, they are generally doughy and heavy. My version is light and fluffy with the aid of a sneaky zucchini thrown in, and the addition of a little Swiss cheese gives them a lovely nutty flavour.
They make a great breakfast accompaniment to a freshly poached egg, or even a quick and easy Sunday dinner, served with a little tomato relish. This recipe makes 6 good size fritters which feeds 2 so double the recipe if you are feeding 4.
1 fresh cob of corn, shucked of kernels**
1 medium zucchini, chopped
1 spring onion (or a handful of chives)
1 small kale leaf, chopped
3 tabs GF flour
1 teas baking powder
1 tab coconut flour
30g – 50g Swiss cheese (or cheddar)
1 teas nutritional yeast flakes
salt & pepper
40g butter to fry
Mince the chives and kale on SP 9 for 3 seconds. Add the corn, zucchini and cheese and pulse until finely chopped but not pureed. Add the eggs, flours, baking powder and yeast flakes with a generous seasoning of salt & pepper and mix on REVERSE for 5 seconds on SP 5. Let stand for a few minutes while you melt the butter in a large frying pan.
Saute ¼ cup dollops of batter on a medium heat until brown and then turn over and lower the heat. Cook until they are brown and cooked through, then serve.
*Out of hundreds of breeds & cross cultivars.
**Don’t waste the silk – chop that up and chuck that in too!
Last week I was captivated by a pile of terrifically green and fresh broccoli at the market and went a bit crazy in my purchase! So now having had a surplus of broccoli at home, I was struggling to find ways to use it up. The weather has been unseasonably warm in Queensland (will Winter ever arrive?) and I didn’t want to make soup, so between roasting it, making vegetable slice and my raw broccoli salad, we were getting a bit bored.
Solution? Add bacon!!
Haha! Actually I added a few more things than bacon, namely quinoa and tahini but you could easily forego the tahini if you don’t have any on hand. I don’t know why I don’t use quinoa more often as it has a lovely nutty flavour when cooked. I have probably used it more as a flour where it has a very distinctive flavour in baking – perhaps that has put me off. Rinsing it well will get rid of the tannins that contribute to this. Some people like to soak their quinoa to get rid of the tannins, but I find that rinsing it in warm salted water does the trick.
I think this salad is hearty enough on its own but serving it as an accompaniment to some grilled chicken or lamb will keep your family really satisfied.
1 teas salt
450g broccoli (cut into medium-sized florets)
1 clove garlic
juice of 1 lemon
1 teas tahini (optional)
1 tab nutritional yeast
handful of fresh herbs (parsley, dill, coriander)
½ teas salt
20g olive oil
3 rashers streaky bacon, julienned
First you will need to cook the quinoa. Add the quinoa and 1 teas salt to the TM with 1 litre of warm water and rinse on SP 3 for 1 minute. This will get rid of the bitter tannins in the quinoa. Drain and add 900g fresh water to the bowl with the rinsed quinoa. Place the broccoli florets in the varoma tray and place on the TM. Cook the quinoa whilst steaming the broccoli on top for 15 minutes, on VAROMA temperature, SP 4.
Strain the quinoa and set aside.
Set half the broccoli aside in a wide bowl.
In the TM bowl add the oil and bacon and sauté on VAROMA temp for 4 – 5 minutes, SP SLOW REVERSE until crispy. Set aside leaving the oil in the bowl.
Without cleaning the bowl, add the garlic, remaining half of the broccoli, cashews, herbs, mayo, lemon juice, ½ teas salt, nutritional yeast & tahini and blend on SP 6 until smooth. It should be thick enough as a dressing, but not firm. Add a little extra oil if it is too firm. Season with pepper & more salt if required.
In the wide bowl, break up the remaining broccoli into smaller bite sized florets and add the cooked quinoa. Stir through the dressing and sprinkle the crispy bacon over the top to serve.
Here’s a blast from my dietary past! One of my fond childhood memories was traipsing home from primary school with my friend, Melanie, to either her house or to my own for afternoon tea. On days when we were en route to my house, I would be hoping that my mum had bought a packet of biscuits for afternoon tea, rather than have something home-made. What an ungracious attitude I had, with history repeating itself with my own kids in years to come!
But if we were on the way to Melanie’s house I would be secretly hoping that her mum had baked, rather than opened a packet as she made sweet treats that my mother would never consider; like lemon coconut squares and raspberry jelly slice!
Considering this now, I reflect on how few kids share this opportunity now. How many kids commute to school on foot these days? Or ride their bike? I remember the bike sheds at school being a huge enclosure that got locked during class times. Behind it was a place to hide from the boys; or WITH the boys – or so they told me!! Back then a pick-up zone at the school never existed, and there was never any homework to do. Tuck-shop lunch was a paper bag with a menu written on it, otherwise a home-made lunch came in a lunch box, replete with watery tomato sandwiches or squashed banana!
Oh well, times do change.
So in the name of progress I have updated this jelly slice recipe that Melanie’s mum used to make. No longer based on sweetened condensed milk, I have used cream cheese – you could use labna or soft goats cheese if you like. Instead of the jelly crystals, I have made my own jelly with fruit juice. Experiment with whatever juice you like, I used a cranberry/apple mix for the pretty colour but you can use whatever you have on hand. It is gluten-free of course, with a little added protein powder to help negate the carbs but you can leave this out if you don’t have any. And almost raw too if you don’t count the topping!
Rind of 1 large lemon, divided
140g raw almonds
25g vanilla protein powder
1 tab psyllium (optional but it helps to keep it together)
40g rapadura sugar or honey
60g lemon juice (from the lemon)
2 teas gelatine*
250g cream cheese or labna or thick Greek yoghurt
120g sour cream or thick Greek yoghurt
a few drops of stevia (optional)
300g cranberry juice (or blackberry)
1 tab gelatine**
Sprinkle the 2 teaspoons of gelatine on the lemon juice and allow to bloom for 5 minutes. Then heat gently in a pan, stirring to dissolve the gelatine and set aside.
Mill HALF of the lemon rind in the TM on SP 9 for 10 seconds. Add the nuts, coconut, protein powder, psyllium, dates and butter and mix on SP 8 for 10 seconds until it comes together – you may need to add a drop of water if the dates are very dry. Press into a square cake tin that has been lined with baking paper (for easy removal). Set aside in the freezer while you make the filling.
Without washing the bowl, mill the remaining lemon rind with the sugar on SP 9 for 10 seconds. Add the cheese, cream, lemon & gelatine mixture and blend on SP 5 until well combined. *If you are substituting Greek yoghurt for cream cheese you might want to increase the gelatine to 1 tablespoon here. Taste for sweetness, adding a little stevia if desired. Pour on the base and tap the tin to level. Place in the fridge while you prepare the topping.
Add the juice and gelatine to the TM and cook for 2 minutes at 70°C at SP 1. Let cool for about 15 minutes and then gently pour onto the cream cheese mix and allow to set for at least 3 hours. ** If you are using a very acidic cranberry juice, you may need to increase the gelatine to 1 tablespoon + 1 teaspoon here as highly acidic liquids prevent gelatine from setting firmly. I used an apple & cranberry juice mix.
The filling ingredients are pretty interchangeable; ie. cream cheese, labna, goats curd, Greek yoghurt etc, but I don’t think that using 100% Greek yoghurt would work very well.
Enjoy! It is a big hit with the kids, even the grown up ones!