VEGETABLE & TURKEY BAKED CASSEROLE

This recipe is loosely adapted from the Breakfast Casserole recipe in the 'I Quit Sugar' cookbook by Sarah Wilson. Whilst I could happily consume this casserole for breakfast, it only saw lunch and dinner at my house. I love this recipe because it is so easy; I just stuck it in the oven for 45 minutes and went for a run whilst it was baking. There are a fair few ingredients in this casserole, however I encourage you to substitute the ingredients that you do not have available to you in your kitchen for ones you have on hand. For example, if you do not have turkey fillets, use chicken breast instead. If you do not have fresh chives or spring onions, use what you do have on hand, such as fresh parsley or even dried herbs will work. Regular potato will work in place of sweet potato and zucchini can be substituted for carrot. If you are not lactose-free like myself, add some real cheese on top! 

Ingredients

• 500g sweet potato, peeled & grated
• 250g zucchini, cut into small cubes
• 1 broccoli head, cut into small florets & stalk roughly chopped
• 500g turkey fillet, cut into small even pieces 
• 3 spring onions, finely chopped
• 3 tablespoons fresh chives, finely chopped
• 2 teaspoons mustard powder
• a generous pinch of salt & pepper
• coconut oil spray 
• 10 eggs, preferably free-range 
• Optional- small handful of grated lactose-free or other cheese

Cooking 

1. Preheat a fan-force oven to 190 degrees celsius and lightly grease a ceramic or glass baking dish with coconut oil spray.

2. Spray a medium frying pan with coconut oil and heat over medium heat. Add the turkey to the pan and just cook until white / par cooked.  

3. Combine all the ingredients except for the oil, eggs and cheese in a large bowl and mix well. 

4. Whisk the eggs and 1/3 cup of water in a separate bowl or jug. 

5. Place the combined ingredients into the prepared dish, taking care to spread out the vegetables evenly. Carefully pour the egg mixture on top of the vegetables until covered. Sprinkle the cheese on top if using. 

6. Bake in the oven for 45 minutes. Let the casserole stand for 5 minutes so that it sets before you start serving. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 60 minutes (including cooling time)

x Emily 

POWER PACKED SWEET POTATO SALAD

This isn't so much of a salad as a kind of boiled, washed and toasted mixup of sweet potato, baby spinach, avocado, sunflower seeds, pepitas, coconut and nuts. However, if I made that the title of this meal I'm sure you wouldn't still be reading! This is my new favourite lunch to make; it fills me up, gets my daily vegetable intake soaring and gives me ample amounts of energy to tackle the rest of my day. I love it so much I've made it several times in the past two weeks, even though its been as humid as hell in my non a/c kitchen. What I especially love about this meal is that you can substitute any ingredients that you have on hand. One day I toasted chopped walnuts instead of pine nuts, another day I used fresh chives and basil in the place of parsley. And not being an avid measurer in the kitchen, I love the fact that I can place 'a handful' of most of the ingredients into this salad and have the dish still taste delicious! 

Ingredients

Salad

• 200g sweet potato, weighed after being peeled & cut into small, even pieces
• a handful of pepitas (pumpkin seeds)
• a handful of sunflower seeds
• a handful of almonds/walnuts, roughly chopped
• a handful of roughly shredded coconut 
• a handful of pine nuts 
• large handful of baby spinach
• 3 tablespoons of fresh parsley/chives/basil, finely chopped

Avocado paste/dressing

• 1/2 a large or 1 small avocado
• juice of 1 lime
• 1 garlic clove, finely chopped/crushed
• salt & pepper
• water

Cooking 

1. Place the sweet potato in a small to medium saucepan with enough water to cover the potato. Bring to a boil, then simmer over low heat for 6 -7 minutes or until the potato is tender but not mushy. Remove from heat and drain in cold water. 

2. Whilst the potato is cooking, place the pepitas, sunflower seeds, nuts and coconut in a small to medium frypan over low heat. Stir often, toasting the ingredients until fragrant and/or until the coconut pieces begin to brown. Turn off the heat and leave to sit for a little longer on the stove, as the ingredients will continue to toast. 

3. Make the avocado dressing by combining all the ingredients in a small bowl. Mash the avocado until smooth and add a splash of water at a time to get the dressing to your desired consistency. (I like my dressing to be like a paste; you may prefer yours runnier). 

4. Combine the cooked sweet potato, toasted nuts, baby spinach and herbs in a medium serving bowl. Add the avocado paste/dressing and extra salt & pepper if desired. Serve warm. 

Serves / 1 

Total Preparation time / 10 minutes 

Total Cooking time / 15 minutes 

x Emily 

QUINOA SUSHI 3 WAYS

I've always wanted to try my hand at making quinoa sushi and yesterday was the day. I have made rice sushi numerous times and whilst I love the end result, it has always seemed like an immense undertaking. The prep and rolling of this quinoa sushi felt very different however; easy, fuss-free and fun! 

I have included 3 different ways to make the sushi; theres a vegetarian option, a tuna filling and a beef roll (this was specially for my fiancee, who will eat anything if it has red meat in it). My personal favourite? The vegetarian. These fillings are just a guide and I encourage you to roll whatever ingredients you think will work in your sushi. 

Ingredients

• 1 cup quinoa, rinsed well in cold water twice
• 2 1/2 cups water 
• 3 tablespoons brown rice vinegar, plus extra, to brush onto the seaweed sheets 
• 1 large carrot, grated 
• 2 spring onions, finely chopped
• 1 cucumber, sliced into long, thin pieces
• 1/2 avocado, thinly sliced
• White or black (or a mixture of both) sesame seeds 
• 8 seaweed sheets 
• gluten-free soy sauce or tamari 

Tuna Sushi

• 2 x 95g tuna in brine, drained
• 1/2 teaspoon ground chilli
• 1/2 teaspoon sesame oil
• grated carrot
• spring onion
• avocado or cucumber slices 
• 1 teaspoon sesame seeds

Vegetarian Sushi

• grated carrot
• spring onion
• avocado slices
• cucumber slices
• 1 teaspoon sesame seeds

Beef Sushi

• 250g beef mince
• 1 teaspoon sesame oil
• grated carrot or cucumber slices 
• 1 teaspoon sesame seeds 

Cooking 

1. Place the quinoa and the water in a medium saucepan and bring to the boil over high heat. Once boiled, reduce to a simmer and cook, stirring occasionally, for 12 -15 minutes or until the quinoa is tender and all the water is absorbed. Remove from the heat and place on a large plate to cool. 

2. Meanwhile, cook the beef by swirling the sesame oil in a small to medium saucepan over medium heat. Add the mince and cook, stirring frequently to break up the lumps, until the beef is browned and cooked. Remove from heat and place on a plate to cool. 

3. Make the tuna sushi by combining the tuna, chilli and sesame oil in a small bowl and stirring well to combine. 

4. If you have any extra time whilst the quinoa is cooked and then cooling down, use it to grate the carrot, slice the cucumber and avocado and finely chop the spring onion. 

5. Once the quinoa has cooled, stir the brown rice vinegar into the cooked quinoa. 

6. To make the sushi - lay out 1 seaweed sheet on a flat surface. Spoon quinoa evenly onto the bottom 1/3 of the sheet closest to you, leaving a few centimetres of seaweed bare at the very bottom. Make sure to flatten the quinoa with the back of the spoon. Then add the toppings from above directly on top of the quinoa. You should be able to make 3 of two types of sushi rolls and 2 of the other type of roll. Once the toppings have been added, brush the top 1/3 of the sheet with rice wine vinegar and the bottom few centimetres of seaweed that you left bare. Then tightly roll the sushi, starting with the bottom end, all the way to the top end. Place in the fridge when finished rolling. 

7. When you are ready to eat the sushi, remove from the fridge and trim the ends of the sushi with a sharp knife brushed with rice wine vinegar. Then cut the sushi rolls in half and half again to make 4 sushi rounds per roll. 

Serves / 4 / 2 sushi rolls each or 8 sushi rounds

Total Preparation & Cooking time / around 45-60 minutes 

x Emily 

FRUIT ICEBLOCKS

What better than another popsicle/ice block recipe to celebrate the very first day of summer in Australia?! Regardless of the fact that Queensland has been feeling the summer heat for the past two months, I except this December, January and February to be absolute scorchers! And what better way to cool down than with a refreshing, guilt-free fruit ice block? Besides jumping in the pool that is;) Below are my four favourite fruit iceblock recipes! I encourage you to get creative and blend whatever fruit you have in the fridge with some no sugar coconut water for a low calorie treat! 

Mango Coconut 

Ingredients

• 200g fresh or frozen mango 
• 2 tablespoons shredded coconut 
• 1 cup (250ml) unsweetened almond milk / coconut milk / whatever milk you wish
• 1/2 cup water 
• 6 popsicle/ice block moulds

Method

1. Place the mango, coconut, milk and water in a blender and blend until smooth. 

2. Pour the mango mixture evenly between the 6 moulds.

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6 iceblocks 

Watermelon & Kiwifruit 

Ingredients

• 200g fresh or frozen watermelon, no black seeds
• the flesh of 2 medium kiwifruit or 100g 
• 1 cup coconut water 
• 6 popsicle/ice block moulds 

Method 

1. Combine the watermelon, kiwi and coconut water in a blender and blend until smooth. 

2. Pour the mixture evenly between the 6 moulds. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6 iceblocks 

Tropical

Ingredients

• 150g fresh or frozen mango 
• 150g fresh or frozen pineapple
• 1 frozen banana
• 1 1/2 cups no sugar coconut water 
• 6-7 popsicle/ice block moulds 

Method 

1. Combine the mango, pineapple, banana and coconut water in a blender and blend until smooth. 

2. Pour the mango mixture evenly between the 6 moulds. This recipe fills a little more than 6 moulds; if you do not have any more iceblock moulds you can freeze it in a small bowl. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6-7 iceblocks 

Raspberry & Rockmelon

Ingredients 

• 100g raspberries, fresh or frozen 
• 200g rockmelon pieces, fresh or frozen 
• 1 cup coconut water 

Method

1. Combine the raspberries, rockmelon and coconut water in a blender and blend until smooth. 

2. Pour the mixture evenly between the 6 moulds. This recipe fills a little more than 6 moulds; if you do not have any more iceblock moulds you can freeze it in a small bowl. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes 6 / 7 iceblocks 

x Emily 

NUT, RICE & SEED GRANOLA

Making my own breakfast is one of my favourite things to do, as I love experimenting with gluten-free grains and different combinations of ingredients. My latest invention is below; a very simple homemade granola. So simple in fact that I did not even chop the nuts and instead left them whole as I prefer them this way...and I was being a tad lazy! Beautiful toppings such as chia seeds, flaxseeds and/or fresh fruit can be added to the granola, however make sure not to add them before cooking in the oven. 3/4 of a cup of this granola is very filling and keeps me going for most of the morning from 5am onwards. As this recipe makes approximately 10 cups you will have breakfast sorted for days! 

P.S- if gluten-free use puffed corn or quinoa flakes in place of puffed kamut, as it contains wheat. 

Ingredients

• 4 cups puffed rice
• 1 1/2 cups quinoa flakes / 3 cups puffed corn / 3 cups puffed kamut 
• 1/2 cup almonds
• 1/2 cup cashews
• 1/2 cup walnuts
• 3 tablespoons organic maple syrup
• 1/2 cup pepitas (pumpkin seeds)
• 1/2 cup sunflower seeds
• coconut oil / rice bran oil spray

Cooking 

1. Preheat a fan-force oven to 180 degrees celsius. 

2. Combine all ingredients except for the oil in a large bowl and stir well to combine. 

3. Evenly spread out the granola on 2 large baking trays lined first with baking paper. Lightly spray the coconut oil over the top. 

4. Cook in the oven for 12-15 minutes, depending on how golden brown you would like your granola. Remove from the oven and leave to cool completely before storing in a large jar. 

Makes / 10 cups

1 generous serving / 3/4 cup with 1/3-1/2 cup milk 

Total Preparation time / 5 minutes max

Total Cooking time / 12-15 minutes plus cooling time 

x Emily 

MEDITERRANEAN SUMMER PASTA

I really love pasta, however for many years I used to consume a massive amount in one sitting (I'm talking almost a whole 500g package cooked!). Over recent years and particularly in the last few months my relationship with food and portion control has changed greatly. I have learnt that I do not have to completely avoid certain foods, such as pasta, but instead I have to cook a lot less and relish every single bite. Hence pasta has been allowed back into the house (the gluten-free variety) and my waistline and mental battles with food are becoming quite miniscule. 'Mediterranean summer pasta' is a very loose term for this meal, as I have gone for simple, fresh, available ingredients found in my kitchen and have avoided olives, red onion and cheese (due to Chris and my allergies and likes & dislikes). I urge you to make this pasta your own with what you have in your fridge. 

Ingredients

• 150g gluten-free pasta
• coconut oil spray
• 2 garlic cloves, finely chopped
• 2 spring onions, finely chopped
• 150g zucchini, chopped into small even pieces
• 100g green capsicum, deseeded & chopped into small even pieces
• 1 large handful baby spinach
• 55g ready to eat calamari, roughly chopped
• 200g tomatoes, finely chopped
• 3 tablespoons fresh chives and/or parsley and/or basil, finely chopped
• 1 tablespoon good quality olive oil 
• salt & pepper

Cooking 

1. Bring a medium saucepan of water to boil over high heat. Once boiled, add the pasta and cook for 7-8 minutes or until the pasta is just tender. Remove from heat and drain, reversing 1/2 cup of the pasta liquid. 

2. Spray a large, deep frypan with coconut oil and warm over medium-low heat. Add the garlic and spring onions and cook, stirring frequently, for 2 minutes or until the garlic and onion is soft but not burnt. Pour in the reserved pasta liquid and add the zucchini and capsicum. Cook for 5 minutes, covered, over medium heat or until the vegetables are tender. 

3. Remove the lid from the pan, add the baby spinach and cover again for one minute or until the spinach has wilted. Remove the pan from the stove and add the calamari, tomatoes, herbs, olive oil and a generous pinch of salt & pepper. Toss well to combine and divide into two bowls to serve. 

Serves  / two

Total Preparation time / 10 minutes 

Total Cooking time / approx. 20 minutes 

x Emily 

SALT & PEPPER TURKEY QUINOA SALAD

Recipes come from the oddest places, if you keep your eyes and mind open. I was relaxing on the beach this Saturday after a brutal but rewarding week of work and renovating and stumbled upon this summery recipe. Where did I find it, you may ask? To answer this question you need to understand one thing about me. I hardly ever read gossip websites, I never watch reality tv shows (unless they are renovation or food related!) and I am about 5-10 years behind which celebrity is dating whom. That being said, when I am truly in need of relaxing, I buy a gossip magazine (usually Who or OK) and sit alone on the beach reading it cover to cover. Call it an indulgence, a guilty pleasure, whatever you wish. I cherish this time of escapism. And in this pages of Who's most recent addition was one recipe, which turned out to be delicious, packed with protein and healthy. 

Ingredients

Salad

• 1/2 cup quinoa, rinsed and drained twice
• salt & pepper 
• 400g turkey fillets, cut into 2 even portions
• 1 tablespoons coconut oil 
• 2 large handfuls of kale, shredded 
• 1/4 large iceberg lettuce,  shredded
• 200g green beans, trimmed & cut into small pieces
• 1 pink lady apple, thinly sliced
• Optional - 1/2 cup fresh herbs, such as parsley, mint and/or coriander 

Dressing

• the jest & juice of 1 large lemon
• 2 tablespoons olive oil
• 1 large garlic clove, finely chopped or crushed
• 1/4-1/2 teaspoon dried chilli flakes

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 15 minutes or until the water is almost all absorbed. Add the kale to the pan and cover, cooking for a further 2 minutes. Remove the quinoa & kale from the stove and rinse well with cold water, then drain and set aside. 

2. Whilst the quinoa is cooking, prepare the turkey by massaging a small amount of salt and pepper into each fillet. 

3. In a medium frypan heat the coconut oil over medium heat. Add the fillets and cook for 2 minutes each side, then add 1/3 cup of water, cover with a lid, turn the heat down to low and cook for 5 minutes. After this time, turn off the heat and keep covered for 5 minutes. 

4. Meanwhile, make the dressing by combining all ingredients in a small bowl and whisking well to combine. Season to taste and a splash of water at a time if the dressing seems too thick. 

5. Slice the cooked turkey into thin strips. Place the quinoa and kale in a large serving bowl, then top with the shredded lettuce, beans, apple slices and herbs, if using. Drizzle the dressing over the top and toss well to combine. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

THAI BEEF SALAD

My fiancee Chris bought me Pete Evans' cookbook 'Healthy Every Day' last week and since then I have been madly trying out as many of the recipes as I possibly can. My favourite so far: the desserts, snacks and this Thai Beef Salad. Evans uses kelp noodles, which are made of kelp, a sea vegetable, sodium alginate (sodium salt extracted from brown seaweed) and water. This recipe is very similar to Pete's, with a few changes to the dressing. I just happened to have kelp noodles in my pantry from an outing to Wray Organic months ago. Now I will level with you; kelp noodles are not cheap, however they are very low in carbs and calories and contains calcium, potassium, iodine and magnesium, among other essential minerals. You can use rice noodles, such as rice vermicelli, however I would strongly advise splashing out on the kelp noodles as they are rich in nutrients, have a very interesting texture and require no cooking! I ate this for lunch today and can not remember the last time a salad filled me up as much as this one. 

Ingredients

Salad

• 340g kelp noodles 
• 2 tablespoons sea salt
• 2 tablespoons ground black pepper
• 600g grass fed eye fillet steak, fat trimmed and cut into even slabs (around 4-6 pieces)
• 1 tablespoon coconut oil
• 3 spring onions, finely chopped
• 1 large handful fresh coriander

Dressing

• 1 tablespoon fresh ginger, finely chopped
• 2 tablespoons coriander stems, finely chopped
• 3 garlic cloves, finely chopped
• 1 teaspoon chilli flakes or 1 long red chilli, finely sliced
• the juice of 1 medium lime 
• 2 tablespoons rice wine vinegar 
• 2 tablespoons gluten-free soy sauce or tamari
• 1 teaspoon sesame oil
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon black sesame seeds
• 1 tablespoon white sesame seeds
• water 

Cooking 

1. Soak the kelp noodles in a medium bowl of hot water for 30 minutes. Drain with cold water and set aside. 

2. Meanwhile, combine the salt and pepper and sprinkle on a plate. Evenly roll the eye fillet pieces in this mixture. Heat a large frying pan over medium-high heat and swirl the coconut oil in the pan. Cook the steak for 3-4 minutes each side, then remove from the heat and wrap loosely in foil for 10 minutes to rest. 

3. Whilst the meat is resting make the dressing by combining all the  dressing ingredients and stirring to combine. Add a few splashes to water to thin out the dressing. 

4. Pour half the dressing on the drained noodles and toss to combine (this will further soften the noodles). 

5. Thinly slice the cooked beef. Arrange the noodles, sliced beef, spring onions and coriander leaves in a large bowl and toss to combine. Pour the remaining half of the dressing over the top and toss again. Serve at room temperature or chilled. 

Serves / 4 

Total Cooking time / 35-40 minutes (prep time is included in cooking time)

x Emily 

CHOC BANANA POPSICLES / ICE CREAM

I've tweaked this recipe several times over the past few weeks and feel that the below ingredient list is at its best. Half an avocado is a necessity, as it makes the mixture creamy and smooth. A frozen banana (or 2 small) is almost a must for creating the ice cream consistency. I like to use 1/2 cup unsweetened almond milk and 1/2 cup unsweetened vanilla almond milk for a delicious flavour, however any almond milk would do. My fiancee and I love these choc banana popsicles, as they taste like a guilt-free ice cream and have been cooling us down over the past few steamy days! 

Ingredients

• 1 large frozen banana or 2 small frozen bananas
• 2 heaped tablespoons cacao powder
• pinch of sea salt
• 1/2 a medium avocado 
• 1 tablespoon organic maple syrup
• 1 cup unsweetened almond milk
• 1/2 cup water 
• 6 ice block / popsicle moulds

Method

1. Place all the ingredients in a good blender. Blend on a high setting until smooth and all ingredients are well combined. You may need to add more water if the mixture is too thick. 

2. Pour the mixture evenly into 6 ice block/ popsicle moulds and place in the freezer for a minimum of 3 hours. 

To eat- run the mould under hot water for a few seconds to loosen the popsicle. 

Makes / 6 

Total Preparation time / 5 minutes 

Total Freezing time / minimum of 3 hours 

x Emily 

SIMPLE PORK & SILVERBEET on BROWN RICE

Silver beet or swiss chard as it is also called, is all around at the moment and is selling at an uber cheap price. Silver beet has an earthy flavour and is a great source of fibre, folate and vitamins A and C. This vegetable tastes delicious with garlic, herbs, chilli and/or lemon. This is my go-to dish whenever I want to make a no-fuss dinner for myself and Chris. Chris added a splash of soy sauce to his dish (what is it with men and adding sauce to things?) however I think it is delicious with just the garlic, chilli flakes, spring onions and pepper. Just a quick note; the amount of rice per serving is meant to be small, so don't worry if it looks tiny, as the silver beet & pork will fill you up. 

Ingredients

• 1 cup brown rice 
• 1 tablespoon rice bran oil
• 2 garlic cloves, finely chopped
• 500g extra lean or organic pork mince 
• 1 bunch of silver beet, white stalks removed, leaves washed & shredded 
• Optional- 1 spring onion, roughly chopped & a sprinkle of chilli flakes

Cooking 

1. Place the rice and 2 cups of water in a small to medium saucepan and bring to the boil over high heat. Once boiled, reduce to a simmer and cook for 20 minutes or until all the water is absorbed and the rice is tender. 

2. Meanwhile, heat the oil in a large, deep frying pan over medium heat. Add the garlic and stir well for 1 minute, then add the pork mince. Cook the pork mince for 5 minutes or until it is just cooked, breaking up all the lumps. 

3. Add the shredded silver beet to the pork and cover with a lid. Leave the silver beet for 2-3 minutes or until it has just wilted, then remove the lid and stir well to combine. Sprinkle with a generous dash of ground black pepper. 

Divide the rice into 4 servings, then add the silver beet & pork and  sprinkle spring onions and chilli flakes on top, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 30-35 minutes 

x Emily 

ACTIVATED OATS

There is a new craze sweeping the health food industry: Activated Oats. You may wonder why plain old oats are not considered good enough to eat anymore. The reason: grains and therefore raw oats contain phytic acid, which is difficult for our digestive systems to break down. As many people around the world have sensitive digestive systems, consuming grains or nuts, beans or seeds without first soaking (or activating them) can cause digestive distress. And we all know that our overall health begins and ends with our gut health. Simply cooking your oats will reduce the amount of phytic acid to some degree, however soaking/activating the oats in warm water and an acidic ingredient is a much more effective way to break down and negate this acid. Soaking raw oats between 8-24 hours is advised to improve their health benefits. 

Ingredients


Activated oats

• 3 cups raw oats
• 9 cups warm water (or enough to cover the oats with room for the oats to swell)
• 3 tablespoons acidic medium (white or apple cider vinegar, yogurt, lemon juice)
• pinch of sea salt 

Toppings

• 2 heaped teaspoons ground cinnamon
• 1 1/3 cups unsweetened almond milk
• fresh or dried fruit such as sultanas or apple 

Method

1. Combine all ingredients in a large bowl and stir to combine. Cover tightly with glad wrap and soak for 8-24 hours (the longer you can soak the oats for the better!). 

2. Drain the oats in a colander and rinse very well with cold water. 

3. Combine the oats with the cinnamon and milk and stir well to combine. Keep in the fridge and serve chilled with fresh or dried fruit. 

Makes / enough for 5 servings of 3/4 cup

x Emily 

NOODLES with SESAME SWEET POTATO & SWEET SOY SAUCE

I've made this recipe a few times, using slightly different ingredients each time. You may notice this as the photo above does not exactly match the recipe (no red cabbage is in the picture above and I used soba noodles instead of vermicelli). The point of this was to show you how versatile the recipes featured on Soulful Sandwiches can be. I want you to use the recipes here as a base and then work with what is in your fridge / freezer / pantry. I love brown rice vermicelli or soba noodles in this dish. I adore tofu with noodles but if its not in your fridge don't stress: you could use red cabbage or broccoli to pump up the dish. I love sweet soy sauce (kecap manis) and it goes wonderful with the slightly sticky sesame sweet potato. And lastly, get your hands on some black sesame seeds: they are the bomb! 

Ingredients

Noodles 

• 200g brown rice vermicelli noodles OR 270g soba noodles 
• 1 teaspoon sesame oil
• 1 heaped teaspoon grated fresh ginger
• 1 teaspoon dried chilli flakes
• 1 large garlic clove, finely chopped or crushed 
• 1 large sweet potato (450-500g), peeled & chopped into thin even slices
• 1 tablespoon soy sauce 
• 2 cups red cabbage, finely shredded
• 2 generous handfuls of baby spinach 
• 200g firm tofu, sliced into 1cm thin slices 
• 1 tablespoon black sesame seeds
• 1 tablespoon white sesame seeds
• 2 spring onions, finely chopped, plus extra to serve 
• Optional: a handful of fresh coriander leaves 

Sauce

• 2 tablespoons gluten-free kecap manis
• 1 tablespoon soy suace
• 1 teaspoon sesame oil
• a splash or 2 of water to thin 

Cooking 

1. Bring a medium saucepan of water to the boil. Add the noodles (whichever type you are using) and cook, stirring occasionally to break up the noodles, until just tender. Remove from heat and drain under cold water in a colander. Set aside. 

2. Meanwhile, heat and swirl the sesame oil in a wok over medium heat. Add the ginger, chilli and garlic and cook, stirring, for 1 minute. Add the sweet potato slices to the wok along with the soy sauce and stir well to coat the potato. Place a lid over the sweet potato and leave covered for 2 minutes at a time. Remove the lid every 2 minutes and toss the sweet potato. After 6 minutes, add the red cabbage to the wok and cover for 2-3 minutes or until the cabbage is just tender. 

3. Make the sauce by combining all the ingredients and stirring well. Add more water if you would like the consistency of the sauce to be thinner. 

4. Add the baby spinach to the wok, toss and cover for 1 minute or until wilted. Add the cooked noodles, the tofu, sesame seeds and spring onions and toss well to combine for a few minutes or until the tofu is just cooked. Remove from heat. 

Divide into four bowls, pouring the sauce on top and stirring it in. Garnish with coriander leaves and extra chopped spring onions, if desired. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 15-20 minutes 

x Emily 

BLUEBERRY & MILK ICE BLOCKS

Since spring hit Brisbane, I have been experimenting with creating homemade ice blocks. Theres something about an ice block that makes me think 'treat'. This recipe initially had 2 layers; the first layer was the blueberry & almond milk and the 2nd layer frozen banana, ice cubes and vanilla extract. I actually found that the blueberry flavour was nicer and more refreshing than the banana, hence why I settled on pure blueberry. I highly recommend that you invest in some ice block moulds (they usually come in a package of 6) for summer, as there are infinite ice block and ice cream flavours you can make! I have personally tried my hand at banana, mango, watermelon and now blueberry. Watch this space for more healthy ice block / ice cream recipes...I feel a raspberry ice cream coming soon! 

Ingredients

• 1 3/4 cup frozen blueberries
• 1 3/4 cup reduced fat cow's milk (or lactose-free, soy or unsweetened almond milk if dairy intolerant) 
• 1 tablespoon maple syrup 

Method

1. Place the ingredients in a blender and blend until the mixture is soft and combined. Carefully pour the mixture into 6 ice block moulds, filling each mould to the top. 

2. Place in the freezer for a minimum of 45 minutes- to 1 hour to freeze. Remove from the freezer a few minutes prior to eating them or run the ice block moulds until hot water to loosen them from their moulds. 

Makes / 6 
Total Preparation time / 5 minutes, plus freezing time 

x Emily 

VEGETABLE, TOFU & COCONUT CURRY

I love curries and am a little sad that the warm weather is upon us, as I feel that I did not make enough curries throughout winter. I had so many vegetables in the fridge this afternoon that I decided to whip up a purely vegetable curry. I didn't use any rice as I will be eating this meal late at night after work and am trying to limit my complex carbs after lunch. If you want more flavour, feel free to add chilli flakes, chilli powder, ground coriander and/or other spices in step 1 of cooking. The Indian spice blend garam masala is a great way to pack lots of spices in to a dish without adding numerous individual spices, as it often contains a combination of turmeric, black & white peppercorns, cloves, cinnamon and ground cumin. Garam masala can be found in all major supermarkets. (This recipe has been loosely based on a Michelle Bridges recipe). 

Ingredients

• 1 heaped teaspoon coconut oil / rice bran oil 
• 1 teaspoon curry powder
• 1 teaspoons garam masala
• 2 cloves garlic, finely chopped or crushed
• 1 large sweet potato (450g), chopped into even 2-3cm pieces 
• 2 medium carrots (175g), chopped into even 2-3cm pieces
• Optional - 1 teaspoon fresh thyme leaves
• water
• 1 x 400ml light or full fat coconut milk
• 2 heads of broccoli (400g), stalks and florets chopped
• 1 large zucchini (230g), chopped into even 3cm pieces
• 250g firm tofu, sliced into even small pieces
• Optional- 2 finely chopped green onions, to garnish and / or fresh coriander leaves. 

Cooking 

1. Heat the oil in a large deep saucepan over low-medium heat and swirl to coat the pan. Add the curry powder, garam masala and garlic and stir constantly until it makes a runny paste. 

2. Add the sweet potato, carrots and thyme if using to the pan and stir well to coat with the paste. Pour in half of the coconut milk (200ml) and 1 cup water. Bring to a simmer over medium-high heat, covered, then reduce the heat to low and cook for around 8-10 minutes or until the potato and carrot is just tender. 

3. Add the broccoli and zucchini to the pan and stir well. Add the rest of the coconut milk and more water if you like. Cover and cook for 3 minutes or until the broccoli and zucchini is just tender. 

4. Add the tofu to the pan and stir well to combine, seasoning with sea salt and ground black pepper. Remove from heat and divide into four bowls. Top with chopped green onions and/or fresh coriander leaves, if desired. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / approximately 20 minutes 

x Emily 

CORN & ZUCCHINI FRITTERS

I love eating corn fritters whenever I am out for breakfast. Whenever I spy them on a menu, I cannot be persuaded to order anything else. After eating a delightful lunch of corn & zucchini fritters at a restaurant in Kirra last Friday inspiration struck me on Sunday to create my own. I have made my fritters gluten and dairy free, however you could use dairy milk and flour that is not gluten free. If you do not like corn you could use chickpeas or more zucchini and/or carrot as a filler. The herbs below are just a suggestion as is the ground coriander. I would recommend using a spice or two when you make corn fritters or you do run the risk of them tasting a little bland. 

Ingredients

• 300g zucchini, grated
• 260g fresh corn or 1 x 400g canned corn 
• Optional: 100g carrot, grated
• 2 free-range eggs, lighten beaten
• 3/4 cup unsweetened almond milk or other milk
• 1/2 cup gluten-free plain flour
• 2 teaspoons ground coriander
• 1/4 cup finely chopped parsley, coriander and/or chives 
• rice bran oil 
• Optional toppings: diced avocado, baby spinach, extra herbs, diced tomato or combine all these toppings into a side salad 

Cooking 

1. Wrap the grated zucchini in a thin tea towel or muslin cloth and squeeze out the excess moisture into a bowl or sink. 

2. Place the zucchini, corn, carrot (if using), eggs, milk, flour, ground coriander, herbs and ground black pepper in a large bowl and mix well to combine. 

3. Heat 1 teaspoon rice bran oil in a large frying pan over medium heat and swirl to coat. Use a 1/4 cup as a measurement for each fritter. Place the mixture in the pan and pat down with a spatula. Make sure not to crowd the fritters. Cook on each side for 3-4 minutes or until browned. Remove from heat and repeat until all the fritters are cooked, only adding more oil if needed. Serve warm with any or all of the toppings listed above in the Ingredients section. 

Makes / 12  
Serves / 4 / 3 fritters each 

Total Preparation time / 15 minutes

Total Cooking time / around 20 minutes 

x Emily 

CHOCOLATE (COCO POP) GRANOLA

This granola has been adapted from Sarah Wilson's 'I Quit Sugar for Life' cookbook. This is my 3rd attempt at this granola and I think I have the ingredients and their quantities pretty down pat. I love serving this with fresh fruit and almond milk, however a dollop of natural yoghurt would be beautiful as well. If I have a big morning I eat 3/4 a cup of this granola, for a smaller morning I consume 1/2 cup. After making my own granola I doubt I will ever go back to store-bought. Perhaps you won't either after tasting this Chocolate 'Coco Pop' granola. You can buy puffed corn & rice from major supermarkets and health food stores. Alternatively you can use rolled oats, however I have made it with both and prefer this granola gluten-free. 

Ingredients

• 2 cups puffed corn
• 4 cups puffed rice
• 1 1/2 cups mixed nuts (I used a mixture of almonds, cashews & walnuts), roughly chopped
• 1 heaped teaspoon ground cinnamon
• 2 heaped tablespoons cacao powder
• 2 tablespoons rice malt syrup or honey 
• 4 tablespoons coconut oil

Method

1. Preheat a fan forced oven to 140 degrees celsius. Line a large baking tray with baking paper. 

2. Combine all the ingredients in a large bowl. Mix really well so that all the ground cinnamon and cacao powder is combined. 

3. Spread the granola on the prepared baking tray, trying to make a single layer if possible. Bake in the oven for 20 minutes, then remove and place back in the oven for another 20 minutes with the tray turned 180 degrees so that the granola bakes evenly. 

4. Remove from the oven and leave to cool completely. Serve with fruit and milk or yoghurt if desires. 

Makes / around 7-8 cups

Total Preparation & Cooking time / 45 minutes (plus cooling time) 

x Emily 

SIMPLE HOMEMADE POPCORN

Who doesn't love popcorn? I love eating it as a snack, especially as it tricks my brain into thinking I am consuming something akin to 'junk food', such as chips. I like making my own popcorn as it is so much cheaper than buying the packaged bags from stores. In addition, making your own means that you can control the amount of salt and oil that goes into it. The recipe below is very simple and makes a whopping 13 cups of popcorn! I put the popcorn in small zip lock bags so I can control my portion size. 

Ingredients

• 2 tablespoons rice bran oil or coconut oil, melted
• 2/3 cup popping corn
• a small pinch of sea salt & ground black pepper

Cooking 

1. Heat the oil in a medium to large saucepan over medium-high heat, covered with a tight fitting lid. Swirl to coat the oil and add just 3 kernels to the oil.

2. When all 3 kernels have popped, add the remainder of the popcorn to the pan. Cover and shake the pan well so that all the kernels are coated with oil. Continue cooking the popcorn until you can no longer hear the kernels pop (this will take between 2-4 minutes, depending on your stove). 

3. Remove the kernels from the stove, place in a large serving bowl to cool and sprinkle salt & pepper on top. Toss well to combine. 

Makes / 13 cups 

Total Preparation & Cooking time / around 6 minutes 

x Emily 

ROLLED OAT & CACAO BLISS BALLS

I often fail miserably to have just one of these bliss balls a day, however I try never to go over two a day. Thess balls were inspired from a delicious batch a lovely client gave me to sample a few weeks ago. If you do not have a food processor handy, not to worry. Instead you can just mix all the ingredients together in a large bowl; your bliss balls will take on a chunkier texture that is equally as nice as a smooth consistency. I often find myself doubling the recipe so I have lots of these treats in the fridge! You could use puffed rice or puffed quinoa instead of oats. 

Ingredients

• 1 1/2 cups rolled oats (or gluten-free rolled oats if celiac)
• 2-3 heaped tablespoons raw cacao (depends on how chocolatey you want it!)
• 1/4 cup organic maple syrup or honey 
• 2 heaped tablespoons natural peanut butter (contains only peanuts)
• 1 heaped tablespoon hulled tahini (or substitute for another tablespoon of peanut butter)
• pinch of sea salt
• 1-2 tablespoons coconut oil (in liquid form)
• 1/4 cup water 
• Optional- 2 heaped tablespoons of protein powder (I use rice or pea protein powder) 
• Desiccated coconut - to roll balls in 

Method

1. Process all the ingredients in a food processor until well combined. If the mixture is too dry, add additional water; 1 tablespoon at a time to the processor and stir. (Without a food processor: stir all the ingredients in a large bowl until well combined. Add more water if needed). 

2. Pour a layer of desiccated coconut on a serving plate. With wet hands roll each ball then roll in the coconut. Place in an airtight container and refrigerate until ready to eat. 

Makes / 12-13 medium balls 

x Emily 

GRATED BEETROOT, EDAMAME & BROCCOLI SALAD

Another grated salad for this week, this time featuring one of my favourite vegetables: Beetroot. I used to think that beetroot was a bit of a bitch to cook, however the health benefits of this root vegetable make its cooking time well worth it. 

Beetroot contains magnesium, iron, potassium, fibre, protein, antioxidants, vitamins A, B6, C and folic acid, among other vitamins and minerals! This purple vegetable plays a part in reducing blood pressure and the risk of heart attacks and strokes due to its high content of nitrates, which create a gas called nitric oxide in the blood that increases the size of blood vessels and lowers blood pressure. Beetroot also reduces the risk of osteoporosis, as it contains the mineral silica that supports the body to use calcium. This wonderful vegetable is basically fat free, low in calories and has a very low GL index, which means that it transforms into sugars very slowly in the body, hence stabilising blood sugar levels. Beetroot is comprised of soluble fibre, which has been shown to lower cholesterol. Beetroot also contains carotenoids and flavonoids, which prohibit bad cholesterol from accumulating in arteries. And an astounding benefit: a recent study revealed that the immense amount of nitrates in beetroot may be responsible for fighting the advancement of dementia, as one of the functions of nitric oxide in the blood is to increase blood flow to the brain.

So after that considerable list of only a few of beetroot's numerous health benefits, I suggest you get some in you!  

Ingredients

Salad

• 2 medium beetroot, skin peeled and cut in half
• 1 tablespoon olive oil
• al foil
• 1 broccoli head, chopped into even-sized florets & stalk chopped
• 200g edamame, shelled & pods discarded
• 20g coconut flakes, toasted or raw
• 15g sunflower seeds
• 15g pepitas

Tahini Sour Dressing

• 1/4 cup apple cider vinegar
• 1 heaped tablespoon tahini
• 1 garlic clove, finely chopped or crushed
• 1 tablespoon olive oil
• sea salt 

Cooking 

1. Preheat a fan forced oven to 200 degrees celsius. Wrap each beetroot half in foil and place in a medium deep baking tray with 2-3cm of water and 1 tablespoon olive oil in it. Roast in the oven for 35-45 minutes or until the beetroot halves are tender (that is, a knife can easily slide through them). Remove from the oven, remove from foil when cool enough to handle and leave to cool for a few more minutes. Once the beetroot is cool, grate the beetroot using gloves. 

2. Whilst the beetroot is roasting / cooling, make the dressing by combining all of the ingredients and whisking well. If the tahini is still clumpy after whisking, add a splash or two of water. 
ng the broccoli and steaming it; bring a medium half full saucepan of water to the boil and place the broccoli florets and stalks in a sieve or colander on top of the pan. Steam for around 5 minutes, covered, or until the broccoli is just tender but not soggy. Remove from heat. 

4. Place the grated cooked beetroot, cooked broccoli, edamame, coconut, sunflower seeds and pepitas in a large serving bowl and toss to combine. Drizzle the tahini dressing over the top. 

Serves / 4 as a light meal
Total Preparation & Cooking time (as the preparation can be done whilst the cooking is happening) / around 1 hour. 

x Emily