Tuesday, October 27, 2009
1 cup whole wheat flour
1 cup cornmeal
2 tbsp sugar
1 tbsp baking powder
1/4 tsp salt
6 tbsp flax mixture*
1 cup water
1/3 cup unsweetened applesauce (or 1 individual snack cup of unsweetened applesauce)
Preheat oven to 180 c. Coat a 9x9 baking pan with nonstick spray.
Sir dry ingredients in a large bowl until well combined. Add flax mixture, water and applesauce and mix well.
Pour into prepared baking tin, bake for 25 min or until inserted skewer comes out clean.
In a blender, place 1/4 cup ground flax seed. (Or use whole flax seed, and grind it up first.) Add 1 cup water and blend until milkshake thick. This can be used as an egg substitute in recipes where egg is used as a binder.
3 tbsp flax mixture = 1 egg
Monday, October 19, 2009
2 tbsp vegetable oil
1 onion, diced
2 stalks celery, diced
1 green bell pepper, seeded and diced
2 jalapeno peppers, seeded and diced
6 cloves garlic, minced
1 x 28 oz can crushed tomatoes
1 x 19 floz can mixed beans
1/2 cup frozen corn
1/2 cup water
2 bay leaves
1 tsp ground cumin
2 tbsp dried oregano
1/2 tsp salt
fresh cilantro to garnish (optional)
Saute onion, celery, bell pepper, jalapeno peppers and garlic in oil. When onion is translucent, add tomatoes, beans, corn, water, dried herbs and spices. Stir and bring to the boil. Reduce heat, cover and simmer for 25 minutes. Serve garnished with fresh chopped cilantro, if desired.
Tuesday, October 13, 2009
2 cups whole wheat flour
1/2 cup sugar (white or brown works fine)
1 tsp baking soda
1-2 tbsp poppy seeds
zest of 1 orange (optional, but it does add more orange flavour)
1 cup orange juice
1 tsp vanilla extract
Preheat oven to 165 c. Coat a loaf tin with nonstick spray.
Combine flour, sugar, baking soda and poppy seeds in a large bowl. In a separate bowl, mix together orange zest, juice and vanilla extract. Add orange mixture to dry ingredients, mix well. Pour into loaf tin and bake 30 minutes, or until inserted skewer comes out clean.
Remove from oven, turn out onto wire rack and let cool before slicing.
Sunday, October 11, 2009
Tuesday, October 6, 2009
Monday, October 5, 2009
2 tbsp oil
1 large onion, diced
1/2 head of garlic, cloves peeled and minced
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp paprika
1/8 tsp cayenne pepper
1 x 14 oz can chopped tomatoes
2 x 19 floz can chickpeas (4 cups cooked chickpeas)
3 cups water
salt to taste
6 cups fresh chopped spinach, packed (or use 1 block of frozen spinach, defrosted and drained)
In a large pot, saute onion in oil. Add garlic and spices, cook for 1 minute. Add tomatoes and cook five more minutes. Add chickpeas and water, cover and simmer 30 minutes. Stir in spinach and cook until just wilted.
Sunday, October 4, 2009
1 cup squash puree (or any other sweet vegetable puree, like carrot, parsnip, sweet potato)
1 tbsp almond butter (make this nut-free by using tahini)
1 tsp tamari or soy sauce (wheat-free to make this gluten-free)
Place all ingredients in a small capacity food processor, and blend together.
Saturday, October 3, 2009
1 3/4 cup whole wheat flour
1/2 cup brown sugar
1 tsp baking soda
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ground ginger
1/8 ground allspice or cloves
1/8 tsp nutmeg
1/4 cup pumpkin seeds (optional)
1 cup cooked pureed winter squash (acorn squash, pumpkin etc.)
1/2 cup orange juice
Preheat oven to 165 c. Coat a loaf tin with non stick spray.
In a medium bowl, mix flour, sugar, baking soda, baking powder, spices and pumpkin seeds. Add squash and orange juice, stir to combine.
Transfer mixture to loaf tin and bake 45 minutes or until inserted skewer comes out clean.
Friday, October 2, 2009
4 tbsp olive oil
2 onions, peeled and coarsely chopped
2 heads of garlic, cloves separated and peeled
1/2 acorn squash, peeled and cut into 1 " chunks
1 large parsnip, peeled and cut into 1 " chunks
1 head of broccoli, cut into florets
1 cup quinoa
1-2 tsp fennel seed, chopped
Preheat oven to 190 c.
Toss vegetables in oil. Spread onto baking sheets and cook 20-25 minutes, turning occasionally until vegetables are browned and tender. (Broccoli will brown the fastest, and retain its crunch. I usually add this 15 minutes after everything else.)
Meanwhile, rinse quinoa in a sieve under cold running water. Place quinoa in a pot with the fennel seed and 2 cups water and bring to the boil. Reduce heat, cover and simmer 15 minutes or until tender (you will see tiny 'strings' on the quinoa separating from the seed.) Drain if neccesary and set aside in a covered bowl until vegetables are ready to serve.
A note about Quinoa: Quinoa (pronounced 'keenwa') is a complete protein source. It is high in iron and a source of dietary fibre. Quinoa is a seed native to South America. It is not cheap; here it costs me just over $1 for 100g. But that's what I would have to pay for extra lean ground beef.
A note regarding the kids: All my kids loved the broccoli, and most ate the squash. Two ate all their quinoa. No-one like the onion, garlic or parsnip. But hey, you can't please all of the people all of the time. In my book this is pretty good. (There were no complaints about dessert!)
Thursday, October 1, 2009
2 cups wholewheat flour
1 scant cup water
Place flour into a large bowl and add water. Using fingertips, mix together and then knead until very soft. Set aside in an oiled bowl for at least 1/2 hour. (Can be left in fridge for up to two days.)
Heat a cast iron skillet (or traditional tawa) over medium-low heat.
Divide dough in half, then half again until you have 8 balls. Coat with extra flour if necessary to prevent sticking. On a floured surface, roll out one ball of dough into a flat disc approximately 15 cm in diameter. Slap off excess flour, then place onto skillet until bubbles start to appear and underside is starting to brown. Turn and cook a further minute.
If you have a gas stove: turn on a separate burner to medium heat. Using tongs, place chapati onto flames and allow it to puff up into a ball, then quickly turn over for a few seconds and remove from the flame before it starts to burn.
If you have an electric stove: Place a metal grill over a burner turned onto medium heat, so that it is close but not touching. (I use a cooling rack propped up with coins.) Using tongs, place chapati onto grill and allow it to puff up into a ball, then quickly turn over for a few seconds and remove from the heat before it starts to burn.