Author Archives: op2015

Tempeh sandwich with coriander pesto


Hand made, unpasterised tempeh is the bomb! If you can find it locally made, you are dam lucky. Tempeh is such a great healthy food, adding nutrients and substance to your diet. Soybeans have equal amounts of protein, gram for gram as animal protein and it’s full of vitamins, minerals and fibre.

This has been my default lunch for many, many years.  In this quick lunch or dinner, the tempeh provides much of the nutrients, and with healthy fresh salad ingredients and coriander pesto, it’s tasty and good for you!
Try my hummus recipes, peanut satay recipe or babaganoush (eggplant dip) for other delicious flavours.
Makes = 4 sandwiches
1 pkt tempeh, cut into 4 flat slabs
a little coconut oil, tamari & balsamic vinegar for pan-frying
1 medium beetroot, grated
1 medium carrot, grated
1 large cucumber, peeled, thinly sliced
Lettuce leaves of your choice
Slices of your favourite bread
season with salt, pepper & lemon or lime juice, *optional
Coriander pesto
1 bunch large coriander
1 cup olive oil
1 small garlic
½ tsp good salt
½ cup cashews (or macadamia’s)
Coriander pesto
Place the coriander, olive oil, garlic & salt into a blender or food processor and blitz for 30 seconds or until combined.
Add the cashews and roughly blend, keeping a little texture in the nuts.

Place in a clean jar and keep the leftovers in the fridge for toast with avocado & sprouts, roasted vegetable quinoa salad with baby spinach, or stir through steamed veggies & rice or steamed veggies with noodles (add lime juice & toasted sesame oil too).

Pan-fry the tempeh
Pan-fry the tempeh in a little coconut oil, tamari and a splash of balsamic vinegar. Sear until golden and a little crispy on both sides.

To assemble:
Toast your bread (unless you like it fresh), drizzle with olive oil and spread with the coriander pesto. I like to layer my salad ingredients first but do it however you like it. Sometimes, I season the salad part with salt & pepper and a twist of lemon or lime juice.
Then put the tempeh on the top of the salad and add the top layer of bread. EAT!

If you are trying to cut down on bread, have an open sandwich!

Rawsome chocolate crackles


Divine, delightful, these sweet treats evoked memories of childhood birthday party but are totally good for you! Chocolate crackles were my favourite treat at a birthday party, I remember I would scan the birthday table for chocolate crackles and my eyes would light up if I spotted them!

These have the flavor and the crunchy rice bubble-like texture that ‘normal’ chocolate crackles have, so try them out on your kids. That is your ‘big’ kids or little ones both will love them!
So simple to make, just put all the dry ingredients in a bowl, combine the wet ingredients and mix together! Refrigerate for 30 minutes or until set. Yep, it’s that simple!
Makes = 18 small
1 cup dehydrated buckwheat*
½ cup cacao powder
1 cup shredded coconut
1 cup desiccated coconut
1 tsp vanilla powder
¼ tsp good salt
½ cup cacao butter, shaved & melted
½ coconut oil, melted
½ cup agave syrup
Mix together all the dried ingredients.
Add the shaved cacao butter to a stainless steal bowl and place over a saucepan of boiling water. Reduce the heat to low (or turn off) to slowly melt the cacao butter but not destroy all the raw nutrients and goodness.
Once melted, add the coconut oil and allow the heat to melt it too. Then mix together the wet ingredients and add to the dry ingredients. Combine thoroughly and spoon into little patty pans and chill for 30 minutes or until set. Store in an airtight container for up to a week or more….if they last that long!

* You can buy dehydrated buckwheat through two fabulous companies either Loving Earth or 2Die4Nuts. So you don’t need a dehydrator to make this recipe!

Barley, kale & carrot soup


With the fire lit and the curtains drawn, I’m ready for a bowl of hot soup and some oily sourdough toast. It’s that time of year. Warming soup are so satisfying and fulfilling and very nutritious.

Check out this barley soup, it’s so cleansing & nourishing. Barley just feels great on your body. If it’s not something you tend to cook, I highly recommend giving it a go and experience the heart-i-ness that barley gives.

I discovered barley when I lived in Brighton, England about 16 years ago. I lived on soups over there, warm, hearty soups. We had a soup on the menu every day
at Food for friends, a restaurant I cooked at in the late 90’s. The Brits love barley and I can see why. There’s something so comforting about the chewy texture of barley and it’s so versatile. I found you can add it to almost any soup (maybe not Asian flavoured soups?) and it adds body and substance.

Barley is a good source of manganese, dietary fiber, selenium and a good source of copper. It’s also high in vitamin B1, chromium, phosphorus, magnesium and niacin. It’s excellent for a healthy colon and digestive system, helps to lower cholesterol and is good for your heart!

I’m pulling out all my old soup recipes and playing around with some new ones. I forget how much I love soups but this winter it’s sure to be a staple in my house. Cheap and cheerful comes to mind…

Makes 4 bowls
½ cup barley, soaked overnight
1 large carrot, thinly sliced
1 long stick celery (with a few leaves), thinly sliced
1 clove garlic, crushed, finely chopped
1 medium onion, finely diced
1 tb dried Italian herbs
¼ ts cracked pepper
1 ½ tb good salt
1/8 cup olive oil
½ cup parsley, roughly chopped
1 cup kale, roughly chopped
1¼ lt filtered water
2 medium potatoes, diced

Cook barley in half litre of filtered water for 30-40 minutes or until it becomes soft and ’swollen’. Place aside.

Put the potato, dried herbs, onion, garlic & pepper in a saucepan with 1¼ litres of filtered water. Bring to the boil and reduce heat to a simmer for approximately 15 minutes.

Add carrots, barley, and half the parsley, and cook for a further 10 minutes.

Add kale, rest of the parsley, salt and cook for a further 5 minutes.

Turn off the heat and add the olive oil and stir.

Serve with warm sourdough toast or crusty fresh bread.

Gluten free banana & walnut muffins


The beginning of winter saw me craving cooked cakes. Maybe after having so many raw desserts for so long, I finally wanted the soft, spongy texture of fluffy cooked cake. I wanted a good vegan cake but they can be so hard to find.
Then I found myself in Lismore after a day at the Protestor/Protector’s camp at Bentley against Coal Seam gas-fields and went looking for vegan cake! In at Goanna Bakery (Lismore) I found some divine
cakes. I bought all 3 gluten free vegan cakes available and of course shared them with Caspar. Finally got that cake fix! The cakes were so lovely, I was inspired to go home and cook the perfect gluten free, vegan cake.
 I think these are fool proof. Just be sure to get a good quality gluten free flour and you can’t go wrong.
Makes 16 small muffins
1 ½ cups almond meal (approximately 1 cup of whole almonds, ground into fine almond meal)
1 ½ cups gluten-free flour (get a quality one from the health food shop)
½ cup desiccated coconut
2 tbs aluminium free baking powder
1 cup coconut sugar
2-3 medium banana’s, chopped
½ tsp nutmeg powder
100ml macadamia or almond oil
300ml – ½ water and ½ soya milk
* ¼ cup walnuts, roughly chopped
Mix dry ingredients together.
Then add the wet ingredients (except banana’s) and gently beat until combined.
Add the banana (& walnuts) and hand mix them through the batter.
Line a muffin tray with paper pattie pans. Spoon mixture into pattie pans and ¾ fill them.
Garnish with chopped nuts, shredded coconut or seeds if you wish.

Place in an oven at 180C for 10-15 minutes or until skewer comes out clean.  Cool on a wire rack and eat!