nourishing recipes

Here’s a selection of recipes to get your creative culinary juices flowing. If you are considering taking a class or arranging any of my services, these will give you an idea of my personal cooking style. A more comprehensive array of gluten free dishes (over 100) is available in my cookbook ‘Nourish’.

Breakfast:   Passionate smoothie | Easy gourmet porridge

Salads and dressings:   Mizuna and tat soi with sesame dressing
Quinoa with Mediterranean roasted veggies and herbs

Soups:   Cool as cucumber soup

Casseroles, braises and bakes:   Moroccan chickpea casserole
Savoury multigrain bake

Tempeh and tofu:   Thai tempeh curry | Herbaceous baked tofu

Scrumptious sides:   Garlicy greens | Braised carrot, fennel and bay
Mixed rice pilaf with coconut and cashew

Fishy business:   Ginger-soy salmon; sweet potato mash
Warm Thai noodle salad with snake beans and prawns

Snacks and spreads:   Pumpkin pesto dip | Creamy avocado spread

Sweet somethings:   Chia chunks | Poached peaches with basil

passionate smoothie

In Summer I often make smoothies- either as a refreshing start to the day, or a cool, hydrating pick-me-up when the heat is intense. Passionfruit is my new discovery… it adds pizazz to any fruit base. I’ve added mint and lime because these flavours really work together. Feel free to play with the fruits and use your favourite milk, yoghurt or kefir for a creamy touch.

Serves 1 generously

1 cup fresh, ripe, seasonal fruit such as pineapple, banana or mango
pulp from 1 ripe passionfruit (look for the ripe wrinkly ones)
1/2 cup milk such as coconut, almond, soy or rice
1-2 teaspoons nut butter of choice- almond, cashew and macadamia are lovely
3-4 mint leaves
juice of 1/2 a lime (if it’s juicy… if not, maybe go for a whole lime)
1/4 teaspoon maca powder (optional extra)

Blend all ingredients until smooth. Have a taste and adjust if necessary. A few passionfruit seeds may linger, but the taste is worth it.

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easy gourmet porridge

It’s super-easy to brew up a warm and satisfying bowl of porridge if you have precooked grains on hand. Simply heat up a creamy liquid like coconut or almond milk, infuse it with spices and natural sweeteners like fruit, and blend in the cooked grains to heat through. Topped with a handful of crunchy nuts or seeds for texture and protein, this is a tasty and fulfilling way to start the day.

Serves 6

3 C precooked grains, such as quinoa, brown rice or millet
1/2 C dried fruit of choice – apricots, pears, dates or raisins are nice
1 tsp ground cinnamon
1/2 – 1 C milk of choice: coconut, soy, almond, cow or another favourite
1/2 vanilla bean or 1 tsp vanilla essence
Finely grated rind from 1 lemon or orange
1 teaspoon finely grated ginger (optional)
extra sweetener to taste (optional) such as apple juice concentrate, maple syrup

Optional extras:
– Roasted or plain chopped almonds or walnuts
– Sliced ripe banana (really sweetens the batch)
– Added spices- cloves, fresh nutmeg, cardamom pods

Place the dried fruit, spices/seasonings and milk in a heavy-based saucepan. Cover and simmer to soften the fruit and infuse the milk with flavour. Add in the cooked grains and mix everything well. Stir continuously over gentle heat to warm up the grains. After a few minutes have a taste and tweak if necessary to make sure the flavours stand out. Garnish with nuts, seeds, fresh fruit, etc. as desired, then serve warm.

For extra nutritional benefit (and a lovely nutty, buttery flavour) add 2-3 tsp flaxseed oil per serving or try a sprinkle of chia seeds which are rich in protein, iron and other minerals.

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mizuna and tat soi salad with sesame dressing

Rich tat soi and peppery mizuna combine to make a vibrant salad. Their assertive flavours are well balanced wtih sweet red capsicum and cool cucumber. To make this a heartier meal, embellish with marinated tofu or smoked trout. Creamy sesame dressing is the ideal finishing touch.

Serves 3-4

Sesame dressing:

2 teaspoons toasted sesame oil
1½ tablespoons flaxseed oil or extra virgin olive oil
3 tablespoons tahini (hulled or unhulled according to your taste)
1 tablespoon lemon juice
2 tablespoons rice vinegar
1 tablespoon agave nectar or honey
1 tablespoon wheat free tamari or soy sauce

2 cups tat soi leaves (about 1 bunch)
1 bunch of mizuna
1 red capsicum, cored, seeded and cut into thin vertical strips
1 cucumber (peeled and seeded if desired), cut in half lengthwise, then in 1 cm thick crescents
toasted pepitas (pumpkin seeds) to garnish

For the dressing, whisk or blend all ingredients until smooth. Taste and adjust seasoning to taste; add water to dilute or soften the flavour if desired.

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quinoa with Mediterranean roasted veggies and herbs

On the weekend I often cook up a batch of grains and roast a few trays of seasonal veggies so I can use them throughout the week for lots of tasty meals. Here’s one example of a quick lunch or dinner dish that’s sure to satisfy.

Serves 3-4

3 cups cooked white quinoa
3 cups roasted vegetable pieces, such as eggplant, pumpkin, sweet potato, capsicum, parsnip, turnip, onion, celeriac, mushroom
1.5 – 2 cups of your choice from the following: precooked beans (lentils, adzuki, chickpeas), crumbled fetta, precooked seasoned tempeh, tofu or chicken
1/2 cup flat-leaf parsley, roughly chopped (or substitute with other favourite herbs)
finely grated rind from 1 lemon
2-3 tablespoons extra virgin olive oil or flaxseed oil
salt and freshly cracked peppercorns to taste

Place all ingredients in a large mixing bowl. Using your hands, delicately toss to combine. Have a taste and adjust seasoning if desired.

*Note— This recipe can be altered seasonally by substituting with whatever produce is currently ripe and abundant.

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cool as cucumber soup

When the weather is hot and the sun’s ablaze, a refreshing chilled soup can really hit the spot. This clever creation uses leftover corn cobs to make a sweet broth, avocado for a creaminess, and for a bit of pizazz, green chili and lively herbs.

Serves 2-4

2 corn cobs, bare (you can also add the kernels to the soup for extra colour and texture)
4 cups water
1 cucumber, peeled and seeded, roughly chopped (roughly 1 cup)
½ cup ripe avocado
1 green chili, seeded (or not, if you like it hot!) and finely chopped
¼–½ cup coriander (or combine with others like dill, mint and basil), roughly chopped
finely grated rind from 1 lime
¾–1 teaspoon fine sea salt, or to taste
1-2 spring onions, white and pale green parts separated from green tops

Place the corn cobs in a pot with the water, cover and bring to a boil, then simmer for 30-60 minutes. Strain, then set aside.

Place the cucumber, avocado, chili, herbs, lime rind and salt in a food processor. Finely chop the spring onion and place the white and pale green parts in the processor, along with 2 cups of corn broth. Blend until smooth. Check for seasoning and adjust to taste. Refrigerate, then serve chilled and garnished with finely sliced spring onion tops. Cooked corn kernels can be added to the smooth soup for a bit of texture, and a few small diced pieces of cucumber and/or avocado would also make a lovely garnish.

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Moroccan chickpea casserole

It may look like a long, intimidating list of ingredients, but most of these are common spices. Serve this luscious, warming dish with an exotic toasted millet pilaf. Full of chopped almonds, fresh parsley and mint, this is a great alternative to couscous (it also looks and tastes very similar).

Serves 4

1 cup dry chickpeas, soaked overnight (or longer if possible)
1 large kombu stick
1 medium-large onion, roughly chopped
1 clove garlic, minced
1 tablespoon fresh ginger, finely grated
1-2 teaspoons sea salt
2-3 teaspoons ground cumin
2-3 teaspoons ground coriander
2-3 teaspoons fresh turmeric (or 1 tsp ground)
2-3 teaspoons sweet paprika
4 cups carrot or sweet potato, cut into 2-3 cm chunks
4 cups parsnip, cut into bite size pieces
2 cups fresh diced tomato, or 1 x 400 ml tin of diced tomatoes
a handful of dried apricots or sultanas (optional)
sea salt to taste
fresh coriander and olive oil to garnish

Rinse and drain the soaked chickpeas. Place in a pot with enough water to cover well, adding 1 kombu stick. Bring to boil, skimming the surface of the water of scum for the first 5-10 minutes. Then reduce to a light simmer and cook for a good hour or longer – until they are soft to the core (until you can crush them between your fingers easily). Turn off the heat when done, adding 1 tsp salt to prevent them from falling apart. Save the cooking water for the casserole base.

In a large stockpot, sauté the onions in a little cooking oil for a good 15 minutes to soften and lightly brown. Next add the garlic, ginger, salt and spices. Sauté for 5 minutes, allowing the spices to roast and the flavours to develop- this will become the base of the casserole. Next add the vegetables and cook over medium heat for 5-6 minutes. Add the tomatoes to the pot to dislodge any browned bits from the bottom. Now add the dried fruit and enough cooking liquid from the chickpeas to just cover the pot contents. Bring to a simmer, cover and cook on low for 10 minutes to soften the vegetables and bring the flavours together. Next add the cooked chickpeas and two big pinches of sea salt. Taste for balance and depth of flavour. If there is not enough liquid, add more of the reserved chickpea cooking liquid, or water. If the base flavour isn’t strong enough, add seasonings as desired, such as more salt or spices. To thicken the casserole, either take a cup worth of contents out of the pot and whiz it in a food processor/blender, or use a hand held mixer (bamix) and pulse a few times until you reach the desired thickness.

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savoury multigrain bake

This is a recipe with so much potential – you can take it many directions, depending on what ingredients grab you, what’s in season and abundant, and what you happen to have in the pantry. It’s ideal to make a large batch of wholesome grains at the start of the week, then use in a variety of dishes such as porridge, hearty salads, croquettes/burgers, and bakes like this one. Packed with protein, this is great for a main meal, the school lunch box, or a hearty snack.

Serves 4

1-2 teaspoons cooking oil
1 leek or onion, thinly sliced
1 fennel bulb, thinly sliced
1/2 teaspoon fine sea salt
1 garlic clove, minced (optional)
1 tablespoon fresh thyme or rosemary (or 1-2 teaspoons dried)
2 teaspoons sweet paprika, or smoked
1 corn cob (kernels only), or 1 red capsicum, diced
1 cup thinly sliced green leafy vegetables, such as beetroot leaves, kale, spinach, silverbeet
2 cups cooked grains, such as quinoa, rice, millet, amaranth, barley, buckwheat, etc.
3 eggs, lightly whisked
fresh cracked peppercorns, to taste
1 large handful of freshly chopped herbs, such as parsley, basil, chives
1 tablespoon tomato paste (optional)

Heat a wide-based, heavy fry pan and add the oil, leek/onion, fennel and salt. Sauté for a good 8-10 minutes, or until soft and golden. Next add the garlic, thyme/rosemary and paprika; sauté for 5 minutes, allowing the flavours to develop. Next add the remaining vegetables, cooking until just tender. Transfer this mixture, along with the cooked grains, into a large mixing bowl to cool a little.
If the mixture is too hot, the eggs will start to cook when added.

Add the eggs and remaining ingredients, seasoning the mixture to suit your taste. Mix everything together well, then place in a greased baking dish that is at least 2 inches deep.

Place in the oven and bake, uncovered, for 25-30 minutes, or until the centre is firm to touch. Cool slightly before serving with a crisp salad and a condiment such as oh so creamy avo spread or a tasty tomato sauce/chutney.

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Thai tempeh curry

Tofu can easily substitute for tempeh in this flavourful dish.

Serves 2

2-300g tempeh (I recommend ‘primasoy’ brand), cut into bite size pieces
Marinade:
1/4 – 1/2 C tamarind juice (available at Asian grocers)
1 tsp fine grated ginger
1 tsp galangal (fresh)
1 tsp palm sugar
1/4 tsp salt
Juice of ½ lime

1 C onion (red or brown), diced
Oil for sautéing
1 clove garlic
1 tsp ground cumin
1.5 tsp ground coriander seed
1 Tbsp fresh galangal
1/3 C tamarind juice
2-4 kaffir lime leaves, shredded or crushed
2 C sweet potato, cut into round chunks
1.5 C carrots, cut into thick batons
200ml coconut milk or cream
1 tsp green curry paste (optional, but definitely strengthens the flavour)
Fresh coriander to finish
Fresh lime wedges (optional)

Cook the tempeh pieces in lightly boiling water for 10-20 minutes. In the meantime, mix up the marinade. When ready, submerge the tempeh in the marinade (I suggest using a ziplock bag) for a good hour+ (up to 24hrs).

Start making the curry by dry roasting the spices and galangal for a few minutes, (until fragrant) then add the onion, garlic, oil and a pinch of salt. Allow to sweat until soft – about 10 minutes. Next add a little water to deglaze the pan, then the sweet potato to sweat until soft (roughly 10 minutes). Once sweet potato is soft, add the carrot, tamarind juice, kaffir lime, curry paste (if using, or minced chili) coconut milk/cream and simmer for another 5-10 minutes or until the vegetables are done to your liking. Taste for seasoning, then garnish with generous helpings of coriander and serve with lime wedges and rice (I recommend ‘Alter Eco’ coral rice, brown rice, basmati or jasmine).

Variations
•Replace vegetables with others in season such as cauliflower, pumpkin, red capsicum
•Dry galangal can be used instead of fresh, but in smaller amounts
•Lemongrass or lemon myrtle can be added for extra flavour

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herbaceous baked tofu

As with baked tempeh, tofu relies on an intensely flavoured, wet marinade that is fully absorbed during the baking process. The result has a lovely texture and stronger flavour.

Serves 4

2 Tbsp olive oil
3 Tbsp red wine vinegar
2 Tbsp freshly squeezed lemon juice
1 Tbsp minced garlic
2 tsp fresh thyme leaves
1 ½ tsp salt
2 bay leaves, crumbled
Pinch hot red pepper flakes
350g firm tofu (‘nutrisoy’ is good quality) cut into bite size triangles or squares

Preheat oven to 180 C (170 C if fan-forced).

In a bowl, combine all ingredients except tofu. Lay the tofu pieces in a baking dish that holds them snugly in a single layer. Pour the marinade over the tofu, then bake for 45 minutes or until the marinade is absored and the tofu is golden brown.

Use this tofu in vegetable and grain salads, sandwiches, or tossed with pasta, olives, basil and fresh or sundried tomatoes.

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garlicy greens

Kale is a vegetable that challenges many cooks, yet it’s actually very versatile. Abundant in nutrients and full of rich flavour, I love it adding the tender greens to stir-fries, casseroles and curries at the very end, or blanching more mature, hearty stalks as shown here. Feel free to substitute the broccoli with other seasonal veggies.

serves 4–6

8–10 stalks of kale, cut in 2 cm thick slices
2 medium heads of broccoli, small florets and thin slices of tender stalk
1–2 tablespoons olive oil
4 medium garlic cloves, minced
fine sea salt
fresh cracked peppercorns

Bring a large pot of water to a boil and salt generously. Blanch the kale for 3–4 minutes, or until crisp-tender. Run under cool water to stop the cooking process, then drain and set aside. Follow the same process with the broccoli.

In a wide frying pan, warm the oil over medium heat. Add the garlic and gently sauté until golden (be careful not to burn it). Add the cooked vegetables to reheat and coat with the garlic and infused oil. Season with salt and fresh cracked pepper to suit your taste. Serve hot.

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braised carrot, fennel and bay

Braising vegetables makes them meltingly tender and sweet. This dish is a great way to use carrots, fennel and fresh bay leaves when available. It’s also a lovely accompaniment for baked tofu, grilled chicken or a fish fillet.

Serves 3-4

1–2 teaspoons cooking oil
1 large onion, cut in half then sliced into thin crescents
1 large or 2 small fennel, dry outer bits removed and thinly sliced
2 fresh whole bay leaves
3-4 medium carrots, cut in thick coins (to yield 3-4 cups)
¼ cup+ stock or water
fruity olive oil
sea salt and fresh cracked peppercorns
fresh parsley (optional)

Warm the oil in a heavy-based saucepan, and gently sauté the onion for 8–10 minutes, or until soft and golden. Add the fennel, bay leaf and ½ teaspoon salt. Cover and braise for 5 minutes, stirring occasionally. If the vegetables stick to the pan, add a dash of stock/water to dislodge. Next add the carrots and 2 tablespoons stock/water. Continue cooking until the vegetables are tender and some delicious liquid remains in the pan (add extra liquid if necessary). Add a generous glug of olive oil just before serving to give a glossy sheen and lovely flavour. Check for seasoning, adding salt and pepper to taste. To serve, you can garnish with freshly chopped parsley to add vibrant colour.

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mixed rice pilaf with coconut and cashew

ADD TEXT HERE FOR RECIPE

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ginger-soy salmon with sweet potato mash

This is lovely served with a side of fresh steamed Asian greens such as bok choy, tat soi and/or choy sum.

Serves 2

2 x 200g salmon fillets

1 large sweet potato, cubed
Water or vegetable stock
1 tsp sesame oil
Freshly chopped spring onion
Tamari
Mirin

Combine salmon with marinade ingredients (taste for appropriate ratio) and allow to sit for a few hours if possible.

Meanwhile, place potato and water in a saucepan and bring to boil. Allow to simmer until potato is soft and cooked for mashing.

Using a potato masher or food processor, blend potato with some of the cooking liquid, tamari, mirin, and sesame oil. Add spring onion at the end, just to mix through. Adjust seasonings as necessary, as well as the liquid for density.

Broil salmon for roughly 10 minutes or until it flakes with a fork. Serve with potatoes and steamed green vegetables.

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warm Thai noodle salad with snake beans and prawns

Snake beans are often overlooked, yet they have so much to offer. Their rich, nutty flavour is ideal in many ethnic dishes such as Chinese, Indian and Vietnamese. This salad showcases them using bright colours, bold flavours and delightful textures. I use anchovies to make a natural ‘fish sauce’ but the common variety could be substituted. The prawns can be substituted with flavoured tofu.

Serves 6

12–15 snake beans cut in 5 cm lengths
1 small red capsicum, cored and cut into thin vertical slices
2 corn cobs
1 small cucumber (to yield about 1 cup sliced)
2 cups of mixed herbs, roughly chopped, such as coriander, mint, Thai or holy basil, Vietnamese mint and garlic chives
2–3 spring onions (shallots), finely sliced
200 g packet rice vermicelli noodles
about 18 large cooked prawns, shelled (3 per serve)

6 anchovies
finely grated rind from 1–2 limes
2 tablespoons palm sugar or raw sugar
1½ tablespoons+ tamari
½ teaspoon garlic, crushed
1 teaspoon fine sea salt
80 ml lime juice

Bring a large pot of water to boil, then salt generously. Put the beans in the pot and blanch for 4–5 minutes, or until crisp-tender. Remove with a slotted spoon, refresh under cold water, drain and set aside. Next blanch the corn for 5–8 minutes, or until the kernels are tender. When cool enough to handle, cut off the kernels and add to the beans. Cut the cucumber in half lengthways, remove the seeds and cut into very thin slices. Add to the other veggies, along with the capsicum, herbs and spring onions. Cook the noodles as per packet instructions, then drain well and add to the veggies along with the prawns. Blend the dressing ingredients until smooth. Taste for flavour balance, adjust if necessary, then toss about half the dressing through the salad. Combine well, then have a taste. To punch up the flavour, add more dressing or herbs.

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pumpkin pesto dip

This dazzling dip combines two of my favorite things: basil and roasted pumpkin. Not only is it great for dipping, it can also be mixed through steamed veggies like broccoli or green beans and spread on sandwiches or atop polenta wedges.

Makes about 3 cups

2 cups pumpkin, cut in 3 cm cubes
2 cloves garlic
4 tablespoons pine nuts, almonds or walnuts, lightly toasted
2 tablespoons sweet rice miso*
1 cup fresh basil leaves, roughly chopped
2 tablespoons extra virgin olive oil
1 teaspoon finely grated lemon rind
½ cup silken tofu
1 teaspoon sea salt

Preheat oven to 200° C.

Toss the pumpkin in just enough cooking oil to lightly coat, then place on a roasting tray and bake for 25 minutes, or until tender and caramelised on the bottom (golden brown).
Purée the garlic, nuts and miso until the consistency looks like bread crumbs. Add the pumpkin, basil, oil, lemon rind, tofu and salt. Purée until smooth. Check for seasoning and adjust to taste.

*Sweet miso can be found at organic and health food stores, gourmet and Asian grocers.

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creamy avocado spread

When you have avocados that are extra creamy and ripe, this is a fabulous way to savour them. Lovely for dipping as well as spreading, you can also turn it into a gorgeous green salad dressing by adding extra water and some fruity olive oil.

Makes about 1 Cup

1 medium creamy, ripe avocado
2 teaspoon apple cider vinegar
2 teaspoon lemon juice
1/2 teaspoon apple juice concentrate
1/4 teaspoon fine sea salt
1/4 cup water
1/8 cup fresh dill
1/8 cup fresh coriander

Blend all ingredients until smooth. Have a taste and tweak if necessary to satisy your taste.

Options:
-Turn this into a salad dressing or sauce by adding quality olive oil and a touch more of each seasoning ingredient.

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chia chunks

These magical morsels are desgined to provide long-lasting energy when your’re on the go. Simple to prepare, they can be made in large batches and stored in the freezer. Soaking nuts and seeds makes them come ‘alive’ — beginning the sprouting process and activating enzymes beneficial for digestion. Ancient magical foods such as chia seeds, raw cacao and goji berries infuse these nutritious sweets with antioxidants, protein and vital minerals like calcium and iron.

Makes about 12

1 1/2 cups raw activated (soaked overnight) nuts or seeds, such as almonds, walnuts, sunflower seeds or pepitas
1/2 cup coconut – desiccated or shredded
1 1/2 cups dried fruit, such as dates, apricots, sultanas, raisins (dates are my favourite)
1/3 cup quinoa flakes (or other rolled grains such as amaranth or oats can be used)
1/2 cup goji berries or goldenberries
2 tablespoons raw cacao powder
1/4 teaspoon fine sea salt
2 tablespoons chia seeds (white stand out nicely for presentation)

In a food processor, break down the nuts/seeds, coconut, flakes, cacao and salt until well combined. The consistency should resemble bread crumbs. With the blade running, feed the dried fruit into the mixture. Process until well combined and the mixture starts to stick together.

Transfer from the food processor into a large mixing bowl. Alternatively, run all ingredients (except chia seeds) through a single gear living food juicer/food processor. For even distribution, alternate the ingredients as you feed them into the chute.

Using your hands, work the chia seeds into the mixture to distribute evenly.

Roll into golf-ball size balls (or your desired size). They naturally look lovely with the white chia seeds, but for more pizazz you can roll them in a coating of desiccated coconut, ground nut meal or cacao powder.

Options:

-Chia seeds can be substituted with flaxseeds.
-For a more exotic touch, add some vanilla, orange rind or even spices like cinnamon.
-Chocoholics can mix in cacao nibs or chopped dark chocolate pieces with the chia seeds.

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poached peaches with basil

The golden peach is one of summer’s greatest delights. Ideas abound for showing them off in scrumptious ways: dice and dress up raw to make a zesty salsa; grill on the barbie and serve with ice cream, or bake into cakes, crumbles and cobblers. Here the classic technique of poaching infuses these blushing beauties with an exotic seasoning blend of cinnamon, basil and lemon. Serve with creamy yoghurt, vanilla or almond ice cream and top with chopped roasted nuts.

Serves about 6

½ cups water
¼ cup agave nectar
3 long strips of lemon zest
2 tablespoons fresh lemon juice
1 small piece of cassia bark or cinnamon stick
3 medium peaches, ripe but firm, cut in half and pitted
½ cup packed basil leaves, roughly chopped

Combine the water, agave nectar, lemon zest, juice and cassia/cinnamon in a large non-reactive (stainless steel or enamelled) saucepan. Bring to a simmer to mix the ingredients, then gently add the peaches. Cover and simmer gently for 15-20 minutes, or until the fruit is tender when pierced with a skewer or paring knife. Turn them occasionally to ensure even cooking.

Remove the peaches with a slotted spoon and set aside. Uncover the pan and reduce the liquid by about half. Turn off the heat, stir in the basil and allow to infuse.

Slip off the peach skins, then cut the halves into smaller wedges. Place in a storage container and strain the cooled syrup over them. Cover and chill before serving with ice cream, creamy yoghurt, gelati, vanilla cake or crunchy biscotti.