HOMEMADE CACAO, PEANUT & MACADAMIA FUDGE

This fudge idea came from a decadent smoothie I saw on Instagram. I’ve been suffering from a bit of a sweet tooth recently, however I did not want to buy myself anything processed to satisfy this craving. Hence the homemade dessert! 

This fudge is extremely rich and bitter (due to the ample amount of cacao in it), however the peanut butter and salt cut through that bitterness in a very delightful way. Because of the richness of this raw treat, you actually cannot eat too much of it in one sitting, which is a big positive for all of us (have a think about how much milk chocolate you can devour before the flavour becomes too intense…perhaps a whole block?!). You do not need to include any fudge filling if you do not want, however I find the different texture a filling provides quite nice. Cornflakes may sound like a funny filling, but I loved it! Any type of nut is great too.

INGREDIENTS

• 3/4 cup dates (preferably Medjool dates, pitted & roughly chopped
• 1/2 teaspoon sea salt, to taste
• 1 1/2 cups firmly packed cacao powder
• 3/4 cup coconut oil, liquid form
• water 
• 1 cup organic or no added sugar peanut butter
• Optional fillings; a handful of macadamias, chopped in half or any type of nut, a handful of cornflakes, a handful of dried fruit, etc

PREPARATION 

1. Soak the dates in hot water for around 20 minutes or until they are soft. Drain well. 

2. Place the dates, salt, cacao coconut oil and peanut butter in a high speed blender until well combined. You may need to add a few splashes of water to blend all the ingredients together, but do so sparingly so as not to make the fudge consistency runny. 

3. Pour your filling, if using, into the blender and stir to combine to keep the texture. 

4. Spoon the fudge into a small baking tin or container evenly, using a wet spoon to spread evenly. 

5. Put in the refrigerator for 1 hour or until the fudge has set (that is, you can slice the fudge without it losing its shape). Cut into slices or blocks or small pieces. Keep in the fridge until ready to eat. 

Makes / A huge amount of servings! 

Total Preparation time / 1 hr 30 minutes (including the soaking of the dates and the setting time) 

x Emily 

FREEKEH VEGETARIAN SALAD

Move over quinoa, theres another grain on the block; Freekeh (pronounced free-ka). Freekeh is a wholegrain wheat cereal that has rapidly become popular in the western world, even though it has been considered a staple in the Middle East for over 2000 years. 

Freekeh, which translates ''to rub'' in Arabic, is made by roasting the young grains of durum wheat and threshing them to remove the chaff (the dry, scaly casings of the grain). What remains is a toasted/roasted grain with a nutty and slightly smoky taste. Because Freekeh is made from wheat, it is therefore not gluten or wheat free. 

This ancient grain is very high in nutrients, as the grains are still green when they are harvested. As a result, freekeh contains more protein, vitamins and minerals that other more mature grains. Some of the vital nutrients that this grain contains include calcium, potassium, iron, zinc and magnesium. Freekeh has a low GI rating of 43, which means that a serving of this grain leaves you feeling fuller for longer as it is a slow-release energy food. Freekeh also contains FOUR times the fibre of brown rice! 

You can use this humble grain as a breakfast cereal, as a replacement for rice or pasta or served cold in a salad (see recipe below). The cooking time is similar to that of brown rice, as is the cooking process. 

I used vegetable stock to cook my freekeh, as the added flavour meant that I did not have to prepare a dressing for the salad. You can add any vegetables you have on hand to this salad; such as cooked artichokes, cucumber, capsicum etc. The vegetables in my ingredients list were what was in my fridge. Make sure you add some beans or lentils for added protein. 

INGREDIENTS

• 5 cups (1.25 litres) Massel vegetable stock or water 
• 2 cups (350g) roasted wholegrain freekeh 
• 1/2 bunch of kale, washed & torn into small pieces
• 1 garlic clove, finely chopped
• 1 tablespoon coconut oil
• sea salt
• 2 large tomatoes, finely chopped
• 1 small roasted beetroot, finely chopped or 1/2 tin of beetroot slices, finely chopped
• 1 x 400g tin of cannellini beans, washed & drained 
• 1 ripe avocado, scooped into small pieces
• 3 tablespoons of parsley, roughly chopped

COOKING 

1. Bring the stock / water and freekeh to the boil over high heat in a small covered saucepan. When boiled, reduce the heat to a simmer and leave to cook with the lid slightly askew. Simmer for around 35 - 45 minutes or until the liquid has been absorbed and the freekeh is tender to taste. Remove from heat and leave to cool for a few minutes. 

2. Whilst the freekeh is cooking, use this time to chop the tomatoes, beetroot, avocado, parsley and wash & rinse the beans. 

3. Once you have prepared the ingredients in step 2, heat a fan-force oven to 180 degrees celsius and line a large baking tray with baking paper. Toss the torn kale, garlic, oil and a few sprinkles of salt until combined and lay the kale on the prepared tray. Cook for 5-7 minutes or until the kale has shrivelled up slightly but is not burnt. Remove from the oven and leave to cool. 

4. Toss the remaining ingredients in a large bowl with the cooked freekeh, then serve equally into four bowls. Place the kale carefully on top of each serving, so that it stays crispy. 

Serves / 4 

Total Preparation & Cooking time / 40 - 50 minutes 

x Emily 

SWEET POTATO BOATS with LIME CORN SALSA

This is one of my favourite dinners to eat when I know that I am going to be eating late. I love baked sweet potato and have never cared about the carbohydrate content of these; as they are low in GI (much lower than other types of potato) and therefore keep you feeling fuller for longer. Preparing corn kernels from a corn on the cob can be a little fiddly, but taste much nicer (and have a much smaller sugar content) than using canned. I know this taste article on preparing corn kernels very useful - http://www.taste.com.au/how+to/articles/810/how+to+remove+corn+kernels. I make the salsa and bake the sweet potato during the day so that this meal is ready for me when I get home at 9pm most nights. The sweet potato do not get soggy as I wrap them individually in aluminium foil once they have cooled. And on a side note; this is one of the only vegetarian dishes that my fiancee does not complain about! So that's a win all in itself. I kept the salsa very simple as I wanted to keep the recipe low-fuss, however you could add all types of herbs to it, such as fresh chives, coriander, basil and/or spices such as ground sumac, paprika and/or pepper. 

INGREDIENTS

Sweet potato boats 

• 2 medium sweet potatoes, washed and cut in half 
• coconut oil
• sea salt 

Lime corn salsa

• 4 small to medium corn cobs, husks / silks stripped and kernels removed (see website link above)
• 1/2 large green capsicum, seeds & membrane removed, roughly chopped
• 2 medium tomatoes, roughly chopped
• 1 medium lebanese cucumber, roughly chopped
• 2 spring onions, finely chopped
• the juice of 1 medium lime
• sea salt

COOKING 

1. Preheat a fan force oven to 220 degrees celsius. Line a baking tray with baking paper. 

NB: If you want to decrease the time the sweet potato cooks in the oven place the sweet potato halves on a plate covered with glad wrap in the microwave for five minutes. 

2. Lightly brush the cut part of the potato with coconut oil and sprinkle a small amount of salt on top. Bake in the oven for 25-35 minutes, until the potato is golden and/or a fork can be inserted in the middle of the potato with little resistance. (The baking time will be longer if you do not use a microwave first or if your sweet potato halves are bigger than mine were). Remove from the oven when cooked to your satisfaction.  

3. Whilst the sweet potato is baking, bring a small to medium pot of lightly salted water to the boil over medium-high heat. When the water has boiled add the corn kernels and cook for just a few minutes, making sure to taste the corn every so often. When the corn is tender but not mushy remove from the heat and drain with cold water. Place the corn, capsicum, tomato, cucumber, spring onion and lime in a medium bowl and sprinkle a small amount of salt on top. Toss well to combine. 

4. Leave the sweet potato halves to cool for just a few minutes so that they are able to be handled. Scoop out some of the now soft flesh of the potato and scoop the corn salsa into this hole until overflowing. The scooped out flesh of the sweet potato can be mixed in with the salsa or can be eaten as a side. 

Serves / 4 / 1 sweet potato half per person

Total Preparation time / 15 minutes 

Total Cooking time / 40 minutes maximum 

x Emily 

VEGETARIAN INDIAN STIR FRY

A lovely client gave me this recipe, from good food.com.au, which I modified slightly to make it more accessible and simple for our meatlessmonday. The paw paw peel was just something I picked up as a one off at the markets, however you can use leeks as well. The tomato sauce may sound funny with the dish (as I first thought), but it really works well. The eggs are added in just for a little protein due to the lack of meat. Enjoy this Monday's meatless dish as I have; I've made it twice in the past 4 days! x x 

INGREDIENTS

• 225g rice stick noodles
• 150g / 1 cup fresh or frozen peas
• 1 head of broccoli, cut into small florets
• 1 tablespoon sesame oil
• 2 spring onions, finely chopped, plus extra, to serve
• 2 garlic cloves, finely chopped
• 10 curry leaves
• 2 carrots, roughly grated
• 1 red capsicum, finely chopped
• a handful of thinly sliced raw paw paw peel or 2 leeks, finely sliced
• 3 tablespoons tomato sauce
• 2 tablespoons soy sauce
• 4 hard-boiled free-range eggs, peeled & cut into wedges 
• Optional- a large handful of cashews & lime wedges 

COOKING 

1. Bring a medium pot of water to the boil and add the rice noodles. Cook for only a few minutes, until tender but not mushy. Remove from heat and strain in a colander, placing the noodles under cold water and separating them with clean hands so they do not stick. 

2. Meanwhile, bring a small pot of water to the boil and add the peas and broccoli florets, cooking until tender. Drain well and keep warm. 

3. Heat the oil in a wok and swirl to coat. Add the spring onions and garlic and cook for a minute or two, stirring often, until fragrant but not burnt. Add the curry leaves and continue to cook for another minute. Add the carrot, capsicum and paw paw peel or leek and stir for another minute. 

4. Add the cooked noodles, peas and broccoli to the pan as well as the tomato sauce and soy sauce. Stir constantly until all ingredients are heated through and combined together. Stir vigorously so the noodles do not stick. Evenly distribute the noodles into four bowls, garnished with the egg wedges, cashews and lime wedges if using. 

Total Preparation time / 15 - 20 minutes (including cooking the eggs)

Total Cooking time / 15 minutes 

Serves / 4 

x Emily 

PITAYA (DRAGONFRUIT) BOWL

Pitaya or more commonly called dragonfruit has rapidly become all the rage around health food restaurants and stores. Its now all about the pitaya bowl, as it swiftly takes the limelight away from the acai bowl. But what about dragonfruit is so amazing? I found out that there’s much more to love about this funny looking fruit that its intense red colour, such as that it is;

·      Low in Cholesterol,

·      Has a very high amount of vitamin C and other nutrients,

·      Is a great source of antioxidants (we love antioxidants as they assist in inhibiting free radicals from causing cancer and other illnesses in the body),

·      Contains a small amount of GOOD fat and protein, which are found in the hundreds of tiny black seeds amongst the flesh of the pitaya. Many fruits we consume have the seeds removed, such as peaches, apples, apricots etc which therefore means that most fruit is completely fat and protein free, which isn't good, AND lastly the pitaya is

·      Filled with fibre

Still not convinced? Try making a bowl or smoothie for yourself at home, using the recipe below!

INGREDIENTS

• 1 large red flesh pitaya (dragon fruit), cut into half and flesh scooped out
• 1 frozen banana
• 1/4 cup coconut water
• 1/2 cup frozen fruit other than banana i.e; mixed frozen berries / frozen mango 
• Optional toppings- sliced kiwifruit, shredded coconut, chia seeds, goji berries, granola, hemp seeds etc. 

PREPARATION

1. Blend all the ingredients except for the toppings in a large, fast speed blender. (If the mixture is too thick, pour in additional small amounts of coconut water). If the mixture is too runny, add another frozen banana  and / or ice cubes. Serve topped with whatever toppings you like (that are healthy!). 

Serves / 2 or 1 big appetite!

From fridge / freezer to bowl / 5 minutes maximum 

x Emily 

3rd image by http://i00.i.aliimg.com/