Cauliflower Mash with Parsley.

Transcription

1 Cauliflower Mash

2 Cauliflower Mash with Parsley. Cauliflower mash is the classic paleo/low carb substitute for mashed potatoes. Not that you can t eat potatoes when your eating paleo but when you are looking to reduce the amount of high energy carbs you re eating then this dish is a fantastic alternative (and I d say even tastier than the original). Cauliflower mash is great to pull out of fun at a winter dinner party and if you do it right, it s so similar in texture and taste that your guests won t even realise they re not eating potatoes! This mash is: Buttery Smooth Nourishing Low carb Satisfying Fun for guests Try it this week and let us know what you think! Cauliflower Mash Print Prep time

3 10 mins Cook time 40 mins Total time 50 mins Author: Dom s Kitchen Recipe type: Side Dish Type of food: Paleo Serves: 5 What you need: 2 cups of chicken broth or stock 1 large head of cauliflower cut into small-ish florets (you can also cut the core up) 4 cloves of garlic (keep them whole) 2 Tbsp of lard (pig fat) (or use duck fat or beef fat (tallow) or coconut oil or butter ½ tsp salt 3 Tbsp chopped parsley (or chives work well too) What to do 1. Combine the broth or stock in a large pot. Cover and bring to boil over high heat. 2. At soon as boiling, reduce heat to lowest setting and simmer until cauliflower is soft. This should take about 30 minutes. 3. Add the garlic to the pot and simmer for about 5 minutes. 4. Drain, reserving the liquid. 5. Place the drained cauliflower, fat of choice and salt in food processor and blend until pureed. Add in some of the reserved liquid if you prefer it thinner consistency. 6. Stir in the parsley or chives. You can also make this recipe using parsnips or of course with potatoes.

4 Bone Broth & A Fun Photo Competition Sometimes we get so fixated on not liking organ meat, that we forget some foods that are enjoyed widely are actually offal and great sources of nutrient dense food. Bone broth (preferably simmered until the bones nearly crumble) is one such food. Marrow is amazingly delicious if you ve never tried it you re in for a treat. Pork rinds are also offal! Some cuts of meat like cheek are considered offal even though they re muscles. There s incredible nutrition in all of these and, even though eating plenty of them still doesn t let you off the hook when it comes to eating organ meat, it s a great entry point.

5 Making bone broth. Nose To Tail Tuesday: Photo Competition

6 Print Author: Claire D Recipe type: Broth Type of food: Paleo I really want is to encourage us to experiment beyond organ meats to a wider range of food. So while there are the organs (liver, kidney, tongue, sweetbreads, brain etc) there s also the boney parts (oxtail, feet, shank, necks and back etc), raw fat (suet, back fat, duck fat etc) and the tendons, ligaments, skin and blood. Oops sorry hope I haven t lost you there. Post your your pic/pics every Tuesday to the post that I ll put up with the name of what you ve cooked (with or without recipes) over the next couple of months and the person whose dish (or dishes) appeals the most to me (based on combination of originality, appearance and nutrition) will win a copy of Pete Evans book Going Paleo. Pete is a big advocate of eating nose to tail so I thought that this would be a great match. Note: the pics don t have to be perfect or look really yummy (but of course if they do well done!). If the meal actually ends up looking gross that could be the winner smile emoticon. Sometimes I do make my liver or whatever look amazing. Other times I feel like I m actor in Game of Thrones and I nearly have to close my eyes to eat! Looking forward to seeing what you have for us!! Here s a pic of the ox tail broth we did a little while ago. We ve been cooking up broth every week since and really loving it! Super Simple Spinach Frittata

7 Super Simple Paleo Spinach Frittata We ve made this one several times and had it again this weekend. Simple recipe

8 that s quick and easy to make. Love it that we can be looking at vegetables in our garden and then 30 minutes later be eating them. So much more satisfying than ever imagined it could be back in our days living on takeaways and frozen meals. This recipe will serve 2-3 depending on how hungry you are! Super Simple Spinach Frittata Print Prep time 10 mins Cook time 15 mins Total time 25 mins Author: Claire D Recipe type: Lunch Type of food: Paleo Serves: 2-3 What you need: 1 Bunch Spinach (=3 to 4 large leaves or one cup when cooked) 6 Eggs (large size) 2 Tbsp Unsalted Butter or Coconut oil or Ghee 1 Onion (diced)

9 2 tsp Garlic (minced) 1 tsp Paprika Pinch of Salt Pinch of Pepper Extra butter or oil to grease the baking dish. What to do 1. Preheat oven to 180 degrees celcius and grease a oven proof baking dish with butter or coconut oil. 2. Steam the spinach for five minutes or so. Use clean tea towel to wring out once cooled a bit. Set aside. 3. Melt butter in pan. 4. Add onion and cook for couple of minutes (until soft). 5. Add in garlic, salt & pepper and the paprika and cook further minute or so and then add in the spinach and mix to cook for couple of minutes. 6. Beat the eggs in bowl. 7. Transfer the spinach mixture to the baking dish and pour over the eggs then place dish in oven. 8. Cook at 180 degrees for aprox mins or until cooked through. Real Food Lunchbox: Favourite Foods?

10 Chef Dom s Lunchbots Lunchbox If you have children what s their most favourite lunchbox item the thing you just know they will always eat? If it s a fruit then put that down but let us know what is their favourite non-fruit item too. For Dom it would be olives (as well as any fruit). Here s another LunchBots real food lunchbox for Chef Dom. This one with: Chicken & avocado Kebab of olives & tomato Be Nourished Ruby Pefection (red cabbage) Sauerkraut Apples with sunbutter Home made granola bar. Dom left some of the chicken and all of the sauerkraut. Lately he quite often doesn t eat the sauerkraut at lunch but at dinner he will eat it with me with a bit of encouragement. I m thinking to keep offering it to him for lunch from time to time

11 but keeping it more for breakfast and dinners. For a while he was loving it. I saw a good post from Be Nourished yesterday with ideas for encouraging eating of fermented foods so I ll look to implement some of those techniques like mixing with carrots and other foods. Real Food Lunchbox: Cinnamon Apples & Leftover Roast Chef Dom Planetbox Lunchbox. Chef Dom s real food lunchbox today just a mix of leftovers from dinner last night and trying something new with the apples coating them in cinnamon great little trick as tastes yum and hides any slight browning that might be going on with the

12 apples by morning. This is a great tip I picked up from Belinda at The Root Cause: Cinnamon apple chunks Kumara (sweet potato) chips Leftover lamb roast Chia pudding with blueberries Sicilian olives. The Planetbox lunchbox is not sold as leak proof. But I ve found no problem using thicker liquids like chia pudding. Of course at Dom s age he s not swinging the bag around over vigorously. But I ve given it a fair shake as a test and it stands up to it. Coconutty Paleo Porridge (With Hidden Cauliflower)

13 Paleo Porridge (with Cauliflower!) This is something you might not have tried before for breakfast. We like it hot or cold (cooked and then cooled). It s a substitute porridge but made with a cauliflower base! Sounds weird right? Chef Dom and I find it super-delicious. But give it a go and let us know what you think! Note that there are of course loads of different ways of mixing and matching different ratios of these ingredients. Keep them all white to mimic normal porridge or mix up with fun coloured nut butters. You can put in more or less cauliflower to taste. We use 1 cup or more. Just be sure your banana is ripe if you want to mask the cauliflower taste! Bananas are great at covering the taste of veggies and adding texture to these porridge type dishes. Dried apples are also good for this. Just use them in moderation as they are fairly high in sugar. Also we often add in an egg or two to up the protein content using real food. Use egg whites only to keep it looking porridge like or just chuck in whole eggs.

14 This is really quick and easy if you have blended up/grated the cauliflower in advance. I find much easier to blend up a whole cauliflower at start of week and pop in fridge airtight container then easy to use as filler in porridge or as rice with stir fry or as mash potato. Cauliflower is such a versatile vege!! You could also make it the night before and keep in fridge eat cold or just heat up the next day. If this one is too cauliflowery for you then you might prefer our Mint Chocolate Paleo Porridge (also using cauliflower as a base). Quick & Easy Paleo Porridge (With Hidden Veggie) Print Prep time 5 mins Cook time 5 mins Total time 10 mins Totally yum whole food breakfast recipe try it and see if the kids even notice there s a veggie hidden in here! Author: Dom s Kitchen Recipe type: Breakfast Type of food: Paleo Serves: 2-4 What you need:

15 1 cup cauliflower, grated ¼ cup of coconut, dessicated ¼ cup coconut, flakes (or more desiccated) ¼ cup LSA (ground linseed, sunflower seeds, almond seeds or variation of similar crushed seeds/nuts) 2 ripe medium size banana 1 cup milk (we use coconut milk or coconut cream) 1 cup water Optional ingredients are: extra milk or cream (to add to mix or to serve with) coconut butter, chopped nuts, dried apple, coconut flakes or cashew nuts. What to do 1. Add all ingredients to blender and blend on high for 2 minutes or until pureed.(you can skip this step if you are ok with it being crunchy). 2. Transfer to saucepan on stove top and bring to simmer and then cook for couple of minutes. 3. Stir through some chopped coconut flakes, dried apple and coconut butter. 4. Serve with milk/cream and whatever else you like on top! 5. So yummy and delicious. 6. You can cook in microwave too of course if you like just leave room at top of bowl for porridge to expand in cooking! Soft Boiled Eggs What are your favourite breakfasts? We eat eggs for breakfast nearly every day as they re so quick and easy. One of our favourites is soft boiled eggs with bacon and brussel sprouts and then something to dip with either kumara fries, asparagus spears or like here homemade grain-free bread.

16 I barely got a chance to take these pics as Dom was very keen to get going with eating this meal! He s been very interested in chickens lately since I ve been talking to him about them: where they live, what they eat and why we buy free range eggs whenever possible (or preferably get eggs from a friendly neighbour).in fact Dom s actually decided we should get chickens (and a few other animals) of our own which of course is a brilliant idea but unfortunately not very practical in our current set up! Check out the text message I received from Dom s pre-school teacher a couple of weeks ago on this subject smile emoticon. Dominic with his egg for breakfast and paleo toast.

17 I noticed from the comments on our original breakfast post that a lot of you can t eat eggs or are not wanting to eat them all the time. If you can t eat them then that is sad and does make a real food breakfast a little more tricky frown emoticon. But hopefully you ll be inspired to look at some new options from some of the other ideas we ll be posting. If you can eat eggs then it really is the easiest way to have a real REAL food breakfast and there s no issue in eating them every day. Making school lunches Love it or hate it? Planet Box Lunchbox with Sausage and Baked Cauliflower One of Chef Dom s lunches from a week ago:

18 Roasted Cauliflower Grapes & Feijoas Sausages & Lettuce (Free range organic beef meat) Tomatoes Home-made Mayo Chocolate Bliss Ball Wondering who else has been enjoying not having to make school lunch boxes this holidays? I kind of have a love-hate relationship with them. On the one hand I ve worked out what works and what doesn t (for the moment at least) and, because we ve been eating 95% real food without packages for over a year, the actual putting together of a real food lunch box is not taking so much time. I ve definitely found that having a lunchbox with little spaces to put in food directly (a bento box concept) makes it much easier to get the portions right and then I can see easily what s been eaten and what hasn t. Also on the positive, I get a lot of satisfaction out of putting it together and having it come back (mostly) eaten. On the other hand even with an ice pack (and the stainless steel box chilled in the fridge overnight) it s never the same as if you just got it out of the fridge and I still often run low on food that I know for absolute certain will work. Although we do turn to trusty favourites often (meatballs, chicken drumsticks, kumara fries, kale crisps, fruit, tomatoes and olives) there are always some new things. I suppose that s because we re often trying new foods for dinner times for fun and so (because most of Dom s lunch box is leftovers) there are often newish things in his lunchbox. All of this has the net result that I still seem to need to turn on my lunch-box brain in a way it doesn t always want to be turned on. What about you? Are you a lunchbox lover or hater (in so far as making them goes) or a bit of both?

19 Super-Delicious Crunchy Grain-Free Granola

20 Crunchy Grain-Free Granola Here s one of our breakfast ideas. This one is very much a case of do it how you

21 like it as no hard and fast rules on what goes into it. This is something we use more as a snack that a breakfast meal but if cereals are your thing and you are looking for a replacement for the traditional sugary option or for a sometimes meal or transition too then this is a great option. It s actually really not that hard and so satisfying to use bread or cereal that you have made yourself. We posted one of our favourite grainy grain-free breads last week and this is a granola recipe you could have a go at over the weekend. This recipe is more of a special one as it uses butter/oil and maple syrup and the ingredients are on the pricey side. You could go for something plainer by leaving of the oils/syrups out and/or doing a raw mix with some desiccated coconut and/or more coconut flakes. Plus obviously you need to make this ahead of time so its all ready to go in the morning! Super-Delicious Crunchy Grain-Free Granola Print Prep time 15 mins Cook time 30 mins Total time 45 mins

22 There are endless variations to making granola. You can substitute the nuts/seeds to suit your preference. The one we have in the pictures here is the nut flavour with added coconut flakes and freeze dried berries. Author: Claire D Recipe type: Breakfast Type of food: Paleo Serves: 14 serves (1/2 cup) What you need: MIX 1: Make a crunchy mix with 4 cups of nuts and seeds (50:50 good) and 2 cups of coconut flakes. For example: 1 cup almonds ½ cup macadamia nuts ¼ cup brazil nuts ¼ cup walnuts 1 cup pumpkin seeds 1 cup sunflower seeds 2 cups coconut flakes MIX 2: Make a wet mix: For a cinnamon flavour use: ½ cup coconut oil (or melted butter but we prefer the oil taste) 3 Tbsp chia seeds 2 Tbsp maple syrup (or honey but we prefer syrup taste) 2 tsp natural vanilla extract 2 tsp ground cinnamon Optionally, for a nut flavour add to above mix 2: ½ cup almond (or other) nut butter we use Ceres ABC Spread OR, for a chocolate flavour add to above mix 2: 2-3 Tbsp of cocoa Extra: 1 cup coconut flakes optional but recommended to add more lightness 1 cup freeze dried berries also optional

23 What to do 1. Preheat oven to 120 degrees celcius and line a large roasting or baking tray with baking paper. 2. Pulse together the nuts and seeds in a food processor (not too much just so they are all chopped roughly). Or you can chop them of course by hand. 3. Mix your choice of sticky mixture in a large bowl. (If using a nut butter you may wish to heat the butter through before adding it to the mixture so that it s more spreadable.) 4. Pour the dry nut mix into the wet mix and then combine to be sure that you get all the nut mix well coated. 5. Spread the combined mixture over the baking paper so its spread as thinly as possible. (Minimise the finger licking!) 6. Bake for approximately 20 minutes or until turns a golden-brown colour. (You need to keep an eye on it and possibly stir it half way through especially if you have put in the coconut flakes.) 7. Remove from oven and wait for mixture to cool. For the nutty mix you ll probably need to break (if you ve not been stirring) into the size clumps you like. 8. Add in the extra coconut flakes and (if you like) the freeze dried berries. 9. Store in air tight jar to enjoy later topped with milk and/or full fat yoghurt as a meal or sprinkled on top of fruit or just as small stand alone snack. TIPS: All ovens vary and you don t want to burn these ingredients so check after 5 minutes and every 5 minutes thereafter in case you want to stir things around. It should be fine unless you use desiccated coconut in which case definitely check often possibly every 3 minutes. We don t usually stir as prefer chunky texture but I do keep a close eye on it. If you prefer the mixture more free flowing then definitely stir things up during cooking. You can easily make this recipe sweeter with additional maple syrup or other sweetener of choice or dried fruits. Try though to use the least amount of

24 sweetener you can to start with you can always add more sweetener when serving or the next time you make it. You could be surprised how little sweetness kids (and you!) can get used to even if something tastes more plain to you initially. Perfect Apple Cinnamon Paleo Porridge The weather where we are is definitely turning colder which led to us making some porridge this morning. But the great thing about this porridge is that it tastes great hot or cold so whatever the weather is where you are you can still give this a go. This porridge is grain-free and can be dairy free depending on milk you use. The key to making it painless is preparing the night before Apple Cinnamon Chia Porridge

25 Some tips on this recipe: 1. You can use a microwave instead of stove top and in that case just cook for aprox. 5 minutes but stirring every minute or so. Use a large bowl to avoid spillage. 2. If you are cooking the mixture then you can add 1-3 eggs to bump up the protein. If you care what colour is then use the egg whites and save the yolks to add to something else. You need to stir a bit to get the eggs spread throughout mixture. 3. If you don t want to use all the mix you can keep it in the fridge for up to 3 days (perhaps longer but that s as long as we ve done it using coconut milk). 4. A banana or just half a banana really helps to make the texture of the chia more oat-like as a porridge so we usually always add that as well as another flavour. Hope you enjoy this as much as we do! 1.0 from 1 reviews Perfect Apple Cinnamon (Or Any Other Flavour You Like) Porridge. Print Prep time 10 mins Cook time 5 mins Total time 15 mins Serves 4-6 depending on serve size and what you add to the base. (Base mixture made up comes to aprox 4½ cups.) Author: Claire D Recipe type: Breakfast Type of food: Paleo

26 Serves: 4-6 serves What you need: 2½ cups coconut (or other) milk. (We use one standard can coconut CREAM plus and add 1 cup water but you could just use coconut milk or coconut cream for very thick porridge or another kind of milk.) Look out for the brands of coconut milk or cream that don t have additives in them such as Ayam. ¼ cup desiccated coconut ¼ cup chia seeds ¼ cup sultanas ½ cup finely chopped walnuts or almonds (best to buy like this or use processor to mill to finely chopped) 1 cup grated apple (or other fruit of preference e.g. feijoas or banana mashed/blended or any mix of these or you could do cinnamon chocolate using cocoa or maple cinnamon with maple syrup etc etc) 1 Tbsp lemon juice 1 tsp vanilla extract 1 tsp cinnamon Pinch salt Extra ¼ cup of water or milk for cooking with. Optional: Handful coconut threads/flakes or other nuts or fruit to use as topping. What to do 1. Night before mix all the ingredients together and leave to soak overnight in jar (or jars) with lid(s) on best will mean less discoloration of any fruit you use for morning. (This is optional to save time in the morning.) 2. In the morning tip the soaked mixture into a saucepan. If the mixture is very thick you may like to make it go further by adding ¼ ½ cup of water (or milk for thicker porridge) but don t make it too watery. Bring to a simmer over medium heat stirring. Once simmering then you can cover and simmer for 3-5 minutes. (If you did not soak the mixture overnight you will need to simmer mixture for good 5-10 minutes to get the chia seeds to puff up fully.) 3. If you prefer a smooth texture to your porridge and have the time then you

27 can put everything in the blender/food processor and give it a whizz. If you have soaked overnight you can do this before cooking. Otherwise you can do it after cooking before you serve BUT do not put sealed lid on blender/processor with hot ingredients you need to have air being able to escape. 4. Optionally top with coconut flakes or threads or fruit or your favourite nuts. Chef Dom s Tips: 1. You can use a microwave instead of stove top and in that case just cook for aprox. 5 minutes but stirring every minute or so. Use a large bowl to avoid spillage. 2. If you are cooking the mixture then you can add 1-3 eggs to bump up the protein. 3. If you care what colour is then use the egg whites and save the yolks to add to something else. You need to stir a bit to get the eggs spread throughout mixture. 4. If you don t want to use all the mix you can keep it in the fridge for up to 3 days (perhaps longer but that s as long as we ve done it using coconut milk). 5. A banana or just half a banana really helps to make the texture of the chia more oat-like as a porridge so we usually always add that as well as another flavour.