May 2015 - Simple Wellness Food

Osso Bucco

May 29, 2015 by Ailsa 2 Comments

Osso Bucco (meaning bone with a hole) is a dish from Northern Italy traditionally made from a particular cut of veal shank.

It’s a tough cut of meat tenderised through slow cooking which leaches the minerals and nutrients from the bone to create a casserole that’s wonderful for the immune system. Bone broth is recommended for those with poor gut health and similarly this dish renders the same healing properties making it ideal for people who are coeliac, have IBS or leaky gut syndrome. Bone marrow contains collagen which is beneficial for the skin and wound healing. If the sound of bone marrow is off-putting, rest assured that in this dish it blends beautifully with the meat, wine and vegetables to create a delicious casserole that is truly a remarkable all-rounder.

I’ve tried many variations of tomato based Osso Bucco recipes and have found that there’s no need to coat the meat in flour, it tastes just as good if you skip this process (thumbs up for coeliacs). I’ve also tried omitting wine and replacing it with stock, however I really do find that the inclusion of just one cup of wine makes makes a world of difference to the flavour.

Finally, I prefer to use beef osso bucco over veal but either works in this dish.

Ingredients

Approx 6 medium size osso bucco (around 1.5kg/2.5 lbs) – choose beef or veal
3 celery sticks
2 onions
2 carrots
5 cloves garlic/3 heaped teaspoons minced garlic
1 cup good quality stock or bone broth (beef is ideal but chicken also works well)
1 cup white wine (I prefer white but red also works well)
400g tin /12 oz can crushed or diced tomatoes
4 tablespoons tomato paste
3 tablespoons olive oil (choose cold pressed extra virgin)
3 bay leaves

Method

Dice the onions, finely chop the garlic and cut the carrots and celery into small pieces.

Heat a frying pan to a medium-high heat then add a tablespoon of oil and allow to heat. Cook half the meat (cooking in batches to avoid overcrowding) for a couple of minutes on each side until it has turned golden brown. Place the meat in the slow cooker/crock pot or a large casserole dish then repeat with the remaining meat.

If you’re using an oven rather than a slow cooker, heat it to 130 degrees Celsius or 270 degrees Fahrenheit at this point.

Next, heat the frying pan again but this time to a medium heat. Add a tablespoon of olive oil and cook the onion and garlic for around a minute, then add the carrots and celery and continue to cook until the onion starts to turn translucent. Add the tomato paste and mix through the vegetables, then add the stock/bone broth, wine, crushed tomatoes and bay leaves and cook for another minute.

Add the vegetable mixture to the meat ensuring all the meat is covered by some liquid. If cooking in a slow cooker/crock pot, you can either cook on low for 8 hours or high for 4 hour (I prefer low but either works).

If cooking in the oven, it’s especially important to make sure the meat is completely covered by liquid. Place the lid on the casserole dish and cook for 3.5 hours. Remove from the oven and place a fork into the meat, it should fall away from the bone. If not, place in the oven for an another hour until the meat is tender.

Whichever method you choose, once the cooking time is complete allow the dish to cool for at least 15 minutes then remove the bones and any excess fat.

For a paleo option, serve with cauliflower rice. Traditionalists can enjoy with polenta, mashed potato or steamed rice.

Serves ~ 6.

This dish freezes well so if you’re not feeding a group, freeze what you don’t use.

How to Activate Quinoa

May 24, 2015 by Ailsa Leave a Comment

Reading through literature online about whether it’s necessary to activate quinoa is a little confusing – some reports suggest it is and others say it’s not necessary.

Activating legumes, nuts, seeds and grains is the process of soaking them in water – usually with a little acid medium such as lemon juice or apple cider vinegar. The benefit is that this reduces phytic acid which is present in varying levels in all legumes, nuts, seeds and grains and which is harmful for digestion as it inhibits the absorption of minerals and other nutrients. For detailed information on the topic refer to the Weston Price foundation.

Personally, I find that activating quinoa improves digestibility and is a very simple process so for me it’s well worth the effort.

Ingredients

At least 1 cup of quinoa – however I usually cook big batches at a time and freeze what I’m not eating straight away
Filtered water
Lemon juice/apple cider vinegar (just a little if you’re only soaking a cup of quinoa but at least a tablespoon if you’re soaking a big batch)

Method

Rinse the quinoa thoroughly, then cover in plenty of filtered water (at least two and a half times the volume of quinoa) plus either the lemon juice or apple cider vinegar and soak overnight (12 hours works fine but you can leave for up to 24 hours). Drain and rinse again.

In a saucepan, add 2 parts filtered water to 1 part of the soaked quinoa. Bring to the boil then reduce heat and simmer for around 12 minutes. Test to make sure it’s cooked and if not allow to cook for another 3 minutes. Drain and serve.

The cooked quinoa keeps well in the freezer for several months. I freeze in small batches to add to salads or to eat as a side.

Cauliflower Rice

May 23, 2015 by Ailsa Leave a Comment

Whoever came up with the idea of making cauliflower into rice or cous cous is a genius!

Cauliflower is a cruciferous vegetable hailed for its cancer fighting properties (do a quick online search and you’ll find scores of research studies suggesting diets that regularly include cauliflower help fight a range of cancers, including breast and colon cancer). Cauliflower is also high in antioxidants and great for the digestive system – always a winner with me!

Aside from the nutritional benefits, cauliflower rice is perfect for those who are gluten intolerant, looking to lose weight or following a paleo diet and best of all once cooked and seasoned it tastes great.

Ingredients

1 x cauliflower head
2 x tablespoons stock OR 1 x tablespoon olive oil OR 1 x tablespoon ghee
Pinch of salt and pepper

Method

Trim the cauliflower florets from the stem and place in the food processor. Using the “S” blade, pulse for around 15 seconds until the cauliflower resembles rice or cous cous.

Heat a frying pan (preferably stainless steel – try to avoid non-stick pans as there’s evidence to suggest they’re carcinogenic). Add the oil/stock/ghee to the pan and allow to heat for around 10 seconds, then add the cauliflower (you may have to cook in batches if the pan is overcrowded). Cook for around 3-4 minutes stirring regularly. Season with salt and pepper and serve.

Serves ~4

Note, the uncooked cauliflower rice freezes well and lasts several months.

Healthy cranberry and chocolate mud slice

May 23, 2015 by Ailsa Leave a Comment

This is an easy recipe that makes a muddy chocolate dessert treat. I soak the oats overnight as the process neutralises their high phytate content, improving digestibility (for further information refer to the Dr Weston Price Foundation). Soaking the oats works really well in this recipe as it lends to the muddy texture.

If you’re short of time or don’t subscribe to soaking grains, you can skip this process. However if you do, be sure to add a tablespoon of boiling water at the final stage of mixing the ingredients in the food processor to ensure the muddy consistency.

Ingredients

1/2 cup almonds
1/2 cup hazelnuts
1/2 cup dried cranberries
4 medjool dates
1/2 cup whole oats
1 tablespoon rolled rye flakes (optional)
1 teaspoon of lemon juice (optional)
1/3 of cup cacao

Method

Soak the oats in plenty of water, a teaspoon of lemon juice and a tablespoon of rolled rye flakes if you have them available. Leave to soak overnight, ideally for between 12-24 hours. Drain and rinse thoroughly.

In a food processor, blend the nuts until they’re the texture of breadcrumbs.

Add the rest of the ingredients to the food processor and blend until smooth (as mentioned earlier, if you’re not using soaked oats add in a tablespoon of boiling water at this stage).

Place in a small, greaseproof paper lined container in the fridge and leave for at least 15 minutes to set (ideally around half an hour).

Cut into around 12 small slices and enjoy with a cup of tea or served with fresh berries and coconut cream.

Note

These slices need to be kept in the fridge and served chilled, making them most suitable as a dessert rather than a sweet treat. They will keep in the fridge for several days.

Paleo Carrot & Walnut Muffins

May 17, 2015 by Ailsa Leave a Comment

I’ve tried so many paleo/gluten free muffin recipes that haven’t stacked up against their traditional counterparts but after much trial and error, I’ve come up with a recipe that I think works well. I tested it out recently by taking a batch to a bake sale and they sold out with people coming back for seconds.

I like to include sultanas/raisins as I find they really balance out the dense nuttiness of the muffins, however they can be excluded if you’re trying to minimise sugar in your diet (in which case definitely choose the rice malt syrup sweetener option provided).

Ingredients

5 medium carrots, grated
3 eggs
80g/3oz or around 3/4 cup almond meal (I make my own by placing activated or raw almonds in the food processor – either works fine in this recipe)
80g/3oz or around 3/4 cup coconut flour
1 small teaspoon bicarbonate soda
1 teaspoon cinnamon
1 teaspoon of natural vanilla essence
1/2 cup of rice malt syrup (if you’re paleo, substitute with coconut nectar, honey or maple syrup – you’ll only need a third of a cup as these are all sweeter than rice malt syrup)
¼ cup coconut milk (you can use either traditional tinned/canned coconut milk or the type that is sold as drinking coconut milk)
1 ripe banana, mashed
2 tablespoons coconut oil
1/2 cup of chopped walnuts
1/2 cup of sultanas/raisins (optional)

Method

If using sultanas/raisins, soak them in a cup of hot water (just off boiling) while preparing the muffins. This makes them super moist.

Heat the oven to 180 degrees Celsius/350 degrees Fahrenheit.

Grease your muffin tins (you will need enough to cook 12 muffins), alternatively you can use greaseproof paper muffin cups.

Combine the coconut flour, almond meal, cinnamon and bicarbonate of soda and set aside.

Separately, beat the eggs, coconut milk, rice malt syrup (or substitute), vanilla essence and coconut oil (it should be runny not set). I use a hand held electric blender for this exercise. Add the mashed banana and blend again until well mixed.

Drain the sultanas/raisins (if using them).

Combine the wet and dry mixtures, then fold through the grated carrots, walnuts and sultanas/raisins (again, if you’re using them).

Divide into 12 muffins and bake for 30 minutes, or until you can put a skewer in and it returns dry.

Note

A word of warning, this recipe does take a bit of time to prepare – somewhere around 40 minutes. Add cooking and cleaning time and it’s probably more of a weekend project for me. However these muffins do stay nice and moist for up to 5 days and can be kept in the freezer for up to 3 months, so you can make batches in advance and keep them for the weeks ahead (if they last that long).

Activated Macadamias

May 15, 2015 by Ailsa Leave a Comment

I love macadamias – raw or roasted, but in my opinion they’re most delicious when activated.

Macadamia nuts are rich in monounsaturated fats (one of the richest sources in nature in fact), are a high source of vitamin A and have strong antioxidant qualities. Activating macadamias changes their texture and enhances their flavour and is also said to improve their digestibility.

There’s a lot conflicting information online around whether or not to activate macadamias. In my opinion, the taste alone warrants the effort and the benefit of dehydrating the nuts yourself is that they are likely to stay fresher for longer.

Through trial and error, I’ve found that the best results are achieved when macadamias are soaked for 6 hours, then dehydrated at a low temperature for between 26-30 hours.

Ingredients

Macadamias – as many or as few as you like, as long as they fit comfortably in your food dehydrator or oven. I usually dehydrate in batches of around 900g or 2lbs
2 teaspoons good quality salt

Method

Place the macadamias in a large bowl and cover with plenty of filtered water (you will need at least twice as much water as nuts, preferably a bit more). Soak for 6 hours then drain well. Dust with the salt then arrange in the food dehydrator so that the nuts aren’t too crowded. Dehydrate on low for 26 hours or place in the oven and roast on the lowest setting for 24 hours, turning half way through.

If oven roasting, remove a few nuts at 24 hours and allow them to cool. They should be crunchy. Allowing the nuts to cool before you try them is an important step as their crunchy texture doesn’t kick in until the nuts cool. If the macadamias are still a bit soft, roast them for a few more hours, checking every 2 hours (again, allowing them to cool each time before testing.). Try to avoid allowing the nuts to turn golden brown, as this generally means they’re overdone. Similarly, if using a food dehydrator check at 26 hours (allowing them to cool first) and if you prefer them a little crunchier allow them to cook for up to 30 hours, monitoring every two hours to ensure they don’t overcook.

Whether you’re using an oven or food dehydrator, once the cooking time is complete remove the nuts from the heat and allow them to cool completely. Store in an airtight container (preferably glass) to prevent them from going soft. If you don’t mind eating them cold, store in the fridge as this will prolong their shelf life and help prevent the fats from going rancid.

Be warned, my biggest challenge with activated macadamias is portion control – they taste so good it’s had to limit yourself to a handful of nuts a day!

Roast Lemon Chicken

May 10, 2015 by Ailsa Leave a Comment

There’s a great chicken shop near my apartment in Bondi that sells delicious free range roast chickens, fresh steamed vegetables and tasty salads. For years, I never understood why people went to the trouble to roast their own chickens when it’s so easy and affordable to buy them. Last year, I had this dish at a friend’s place and loved it so much that I borrowed the recipe. I’ve since adapted it and it’s now one of my Sunday roast favourites, which often takes us through to Monday nights if there are just two of us.

Ingredients

1 organic/free range chicken – I’ve tried with varying sizes, anywhere from 1.2 – 1.8kg (2.6 – 4lbs) works well
1 tablespoons dried oregano
2 fresh lemons
4 tablespoons olive oil
2-4 large potatoes: washed, peeled and cut into chunks (around 2-3cm/1 inch in size)
2 brown/spanish onions – cut into wedges (around 8-10 per onion)
8 cloves garlic
2 tablespoons Dijon mustard

Method

Heat the oven to 180 degrees Celsius/350 degrees Fahrenheit.

Cut the lemons in half and juice them by hand using a citrus juicer, then add the juice, olive oil, oregano and mustard to a jar with a lid. Keep the skin of one of the lemons and place it in the cavity of the chicken along with 3 garlic cloves, then season the chicken with salt and pepper on both sides and place in a roasting dish.

The number of potatoes you’ll need will depend on how much room you have remaining in the roasting dish once you’ve placed the chicken in it (in the photograph above I’ve used 2 large potatoes). Assemble the potatoes, onion and remaining garlic cloves around the chicken so that everything is nestled in well.

Shake the lemon juice and olive oil mixture well and pour over the chicken and potatoes so that you’ve coated everything well, then add a cup of water to the roasting dish – trying not to wash away the marinade from the chicken and potatoes.

Roast for 1 hour until golden brown then turn the chicken and roast for another hour.

Serve with steamed green vegetables which are absolutely delicious drizzled with the liquid from the roasting pan.

Serves 4

Date, Cacao, Walnut & Hazelnut Bliss Balls

May 8, 2015 by Ailsa Leave a Comment

I’ve tested lots of “healthy” treats on my partner (who’s not a lover of all things wholesome) and they don’t always go down too well. These however are always a hit, in fact I frequently get asked to take some along to a BBQ or picnic as they make great, portable sweet treats.

Experiment with your favourite nuts, I’ve tried pecans, almonds, cashews and macadamias, however walnuts and hazelnuts are my personal favourites.

Note: I used to recommend removing the skins from the hazelnuts however according to research commissioned by the Hazelnut Council in the US, consuming hazelnuts with their skins in tact renders up to 10 times more antioxidants. The same is true of walnuts as well as most other tree nuts. Therefore, I strongly recommend you consume the nuts with their skins in tact.

Ingredients

8 Medjool dates (or you can use any other large moist dates)
75g /2.65 oz/ half a cup of walnuts*
75g /2.65 oz/ half a cup of hazelnuts*
20g/0.7 oz /quarter cup of good quality cacao powder
1 generous tablespoon of coconut oil (runny)
2-3 tablespoons desiccated coconut

Method

Remove the stones from the dates and add to the food processor along with your choice of nuts and the cacao powder. Blend for around 15 seconds, until the ingredients are mixed but the nuts are still nice and chunky then add the runny coconut oil and blend for another 15 seconds or so, ensuring the ingredients are mixed but there are still small coarse chucks of nuts.

Roll the mixture into between 10-12 balls and then finish by rolling the balls in desiccated coconut. Transfer to the fridge and allow to cool for at least 20 minutes before consuming.

* I choose raw or activated nuts. As noted above, the recipe is easily interchangeable with different nuts, particularly almonds and pecans. Recently I made a whole batch using raw almonds (no other nuts) and they were delicious so experiment with what you have on hand.

Makes 10-12 balls that will keep in the fridge for several weeks.

Detox Broccoli Soup

May 6, 2015 by Ailsa Leave a Comment

This is a perfect soup if you’re on a detox, have been unwell, are strictly limiting calories (such as on the 5 & 2 diet) or are simply looking for a delicious way to ingest a big serve of green vegetables. I like to make mine with bone broth to provide extra nourishment for the gut, but a vegan option made with vegetable stock is just as tasty and certainly quicker and easier to prepare.

Ingredients

1kg or 2.25 pounds of broccoli (around 4 large broccoli heads)
2 large celery sticks
1 leek
2 litres bone broth or vegetable stock
2 tablespoons cold pressed extra virgin olive oil
1 tablespoon apple cider vinegar
Good quality salt (as much as you like to taste, I use just under a teaspoon)
Ground black pepper (again, as you like)

Method

Chop the celery (you can use the leaves) and the leek (the white and light green part, discarding the tough dark green part) and wash well. Heat a large saucepan to a medium-high heat and once hot add the olive oil and cook the leek and celery for around 5 minutes until they start to soften.

Add the bone broth/vegetable stock and other ingredients and heat until the liquid reaches a simmer. Depending on the size of your broccoli, you may need to break it up so that it fits in the pot. It doesn’t matter if a little sticks out above the liquid, stir it up as it cooks and the broccoli will start to submerge.

Cook for around 30 minutes until the broccoli is soft, then remove from heat. Once it has cooled blend well.

This makes quite a big batch so I like to freeze individual portions for days when I’m fasting.

Serves ~6

Coconut Yoghurt

May 3, 2015 by Ailsa Leave a Comment

I’ve spent some time trying to perfect a simple coconut yoghurt. I’ve attempted multiple times using tapioca starch however I’ve found that if you don’t use enough it yields the yoghurt too runny and if you use too much the sediment settles on the bottom and it becomes thick and gluggy.

The best results I’ve found are also the simplest.

Ingredients

1 x 400ml tin/13.5 fl oz can organic coconut cream
½ teaspoon grass fed gelatin (if you use too much the yoghurt sets and the consistency is less appealing)
contents of two probiotic capsules
OPTIONAL sweetener: stevia (equivalent 1 teaspoon) or half a tablespoon of honey/maple syrup/coconut nectar/rice malt syrup (whichever you prefer)

Method

Turn on your oven light.

Heat the coconut cream and sweetener if you’re using one (personally, I prefer not to as the yoghurt has a delicious, slightly sour flavour without it) over a low heat until it starts to bubble then remove and place into a sterilised glass jar. Allow to cool about half way, then add the probiotic powder and stir in well.

Mix the gelatin in about a tablespoon of cold water, stirring the whole time (otherwise it sets) and as quickly as possible add it to the coconut cream mixture.

Place a lid on the glass jar and put it in the oven (with the light left on) and leave overnight – ideally for about 12 hours. The yoghurt will be runny at this stage. Remove and place in the fridge. Once the yoghurt chills it will thicken and may set slightly, if so simply stir before serving.

Note, this yoghurt is quite rich. As such, I prefer to enjoy a couple of tablespoons over a fruit salad rather than eat a big serve by itself.

Makes 4 – 6 portions and keeps in the fridge for about 5 days.