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Recipe Blog

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

Tiella Barese (Italian Rice and Potatoes)(GF)

By , March 17, 2024

‘Every bite takes you home’.

My best friend asked my now husband how excited he was to be marrying a chef. His answer was that he believed food was fuel and nothing much else. She questioned if I was marrying the right man. Ten years later, he drops recipes on my desk from the guardian, no less, and is more of a food critic than I am.   

I guess even if you don’t think you are a foodie, food can be your connection to so many things long forgotten. A memory from your childhood, from a holiday, a date, or from your own learning of success and failure. For me it is all of those and for my husband I guess it is one or two also.

This recipe is from his hometown in Puglia, Bari. It normally has mussels in it, but he requested it to be without. So, we ended up with a lovely vegetarian dish.

Ingredients

  • 500g potatoes, peeled and cut into 5mm rounds.
  • 2 large shallots, small dice
  • 1 garlic clove
  • 250g cherry tomatoes, halved.
  • ½ tsp. salt
  • EVOO
  • 100g pecorino
  • A handful of minced parsley
  • 150ml of vegetable stock
  • 200g carnaroli rice

Method

  • Preheat the oven to 425F.
  • Soak the potatoes in a bowl of cold water for 20 minutes.
  • In a bowl mix the tomatoes, garlic, salt and two tablespoons of olive oil.
  • In another, mix the cheese and parsley.
  • Drain and dry the potatoes and rinse the rice till the water turns clear.
  • Select a deep ovenproof dish.
  • Start by scattering a quarter of the tomato, onion mix on the base of the dish. Next use half the potatoes to make a spiral layer, then zigzag with olive oil. Follow with another quarter of the tomato mix, a third of the cheese and another zigzag of oil. Sprinkle over the rice then top with another quarter of the tomato mix and then the cheese mix, then zigzag again with olive oil. Pour the stock across the dish. Make a final layer of potatoes, fish with the remaining tomatoes and cheese and a final zigzag of oil.
  • Bake for 30 minutes covered with foil and another 15 uncovered so the top browns a little
  • Leave it to rest for 20 minutes. The rice will continue to cook and soak up the liquid in this time.

French Lentil Salad (DF, GF)

By , March 4, 2024

‘The real voyage of discovery consists not in seeking new landscapes but in having new eyes’ Marcel Proust

This quote is dedicated to all those who watched the Netflix series ‘you are what you eat: a twin experiment’. The series documents the results of identical genetic twins as they change their diet and lifestyle over a period of just 8 weeks. The series reflects how a plant-based diet when compared to an omnivorous diet can change your gut health, health statistics like LDL cholesterol and even lengthen your telomere’s (an indicator of longevity).

It provoked a lot of new subscribers and questions about adding more plant-based meals. I am here to help, please feel free to contact me and let me know how I can support you.

I had a version of this French lentil salad in the French countryside at my friends pre-wedding event at his family’s house. It was so delicious; it was addictive.

The great thing about this simple recipe is that you can use different vegetables, so it is great for reducing food waste and you can dial up and down the dressing strength for littles and not so littles alike.

French lentils are a great lentil to use in salads as they are a little tough, so stand up texturally. Due to this feature, they need a little more cooking than some lentils, around 40 minutes or so, versus beluga for example that take 20.

Ingredients

  • 1 cup French/green lentils
  • ¼ cup EVOO (*Ellouze 1870)
  • ¼ cup lemon juice
  • 2 garlic cloves, crushed.
  • 1 tbsp. maple syrup
  • 1 tbsp. Dijon mustard
  • Salt and pepper to taste
  • 1 cup diced cucumber.
  • 1 cup diced carrots.
  • 1 cup diced celery.
  • ½ cup chopped nuts of choice
  • 1 cup chopped fresh herbs (optional)

Method

  • Cook lentils according to package instructions. E.g. rinse and cook for 40 minutes with a bay leaf or until the lentils are tooth tender.
  • Mix the EVOO, lemon juice, garlic, maple, syrup, mustard, and seasoning. Whisk together and pour over the lentils whilst warm.
  • Once cooled, add the rest of the ingredients and toss
  • Taste and add seasoning to taste.

*Ellouze 1870. Since the olive oil is a larger feature in this recipe, I used Ellouze 1870, available online in the UK. It is a premium olive oil crafted through a meticulous process, using organic farming methods with no use of chemicals or fertilizers. This company was founded by some dear friends and has been in the family for generations.

www.ellouze1870.com

Carrot cheesy balls (GF)

By , February 26, 2024

‘Do one thing every day that scares you’ – Eleanor Roosevelt

Little has started his fussy phase with veggies. Don’t get me wrong, he eats a lot of veggies, yesterday I put broccoli, salad, corn, and pizza on the table, and he ate it in that order. But there are days where he just doesn’t want to eat a vegetable that he recognises. This is when these recipes come in handy.

I am inspired a lot by Instagram recipes for this, as it seems to be the plight of many a parent and there are some great nutritious recipes to try. This one comes from @feeding tiny bellies.

I asked my mum to make these as she is staying with me. She doesn’t like trying new recipes as she likes the outcome to be practiced and perfect, but she does it anyway. I really appreciate that she puts herself out there when she is uncomfortable. She doesn’t have the confidence but her food tastes amazing and whatever she puts her hand to comes out perfectly.

Thanks, Granny, for loving us enough to try.

Yield: 24 meatballs

Ingredients

  • 1 cup finely grated carrots.
  • 1/4 cup GF breadcrumbs
  • 1/3 cup grated cheese.
  • 1 egg, whisked.
  • 1/4 tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. salt

Method

  • Preheat the oven to 400F.
  • Add all the ingredients together in a bowl.
  • Mix until well combined.
  • Scoop out tbsp. sized portions.
  • Place on a parchment lined baking tray.
  • Brush with oil
  • Bake for 15 mins or until the edges start to turn brown.

Homemade Goldfish (GF)

By , February 14, 2024

‘There has never been, nor will there ever be, anything quite so special as the love between the mother and her son’.

This recipe is a valentine gift to my little one. He loves Goldfish, I think it is the crunch, the salt and shape. It is the one thing that he doesn’t tire of. I am lucky that he still likes real fish and so I don’t feel too bad giving in to his passion.

These goldfish are only made of a few ingredients. You can make them GF or not. I made lots of other shapes too, like elephants, hearts, and stars. Whatever I had on hand. You can make them and serve them to your little and to adults with a glass of mummy juice. Either way, make and eat with love.

Ingredients

  • 2 cups (8oz) shredded cheddar cheese (orange)
  • 1 cup Gluten Free All-Purpose Flour (Bob’s Red Mill)
  • 4 tbsp. unsalted butter, cold
  • 1-2 tbsp. ice water, as needed.

Method

  • Preheat the oven to 350F/180c.
  • Add the shredded cheese, flour and butter to a food processor and pulse until it is a grainy texture.
  • Add 1-2 tbsp. iced cold water and pulse until it starts to form into a dough.
  • Add a tsp. of water at a time if you need to add more to bring it together.
  • Place the dough mixture onto a surface and lightly knead it to come together.
  • Form a disc and wrap it in plastic. Place it in the fridge for 30 minutes.
  • After 30 minutes, roll out the dough on a lightly floured surface to ¼ inch thick. Cut into goldfish with a stencil ($12 from Amazon) or use a pizza cutter to create square-shaped crackers.
  • Bake the crackers for 10 minutes or until the edges are slightly brown. Pop them back in the oven if they need to cook further, just keeping an eye on them.
  • Let cool and store in an airtight container for 3-4 days.

High Protein Chocolate Chip Cookies (DF, GF)

By , February 2, 2024

‘When you are a mother, you are never alone in your thoughts, you must think once for yourself and once for the others’.

This is a recipe my mum saw on British TV. She loves to bake, but I never eat her sweets as I don’t have a sweet tooth and I am gluten free. She found this high protein, gluten and dairy recipe and tried it out just for me.

The cookies are delicious and due to the high protein can be a good breakfast or pick me up. You cannot taste the chickpea flour, so others have no idea it is a healthier cookie. If you are diary free you can use carob instead of chocolate chips which will give a little bitter chocolate taste. If you like them sweeter, use chocolate. They also work well with nuts and/or raisins.

Ingredients

  • 1.5 cups chickpea flour
  • ½ tsp. baking soda
  • ½ tsp. salt
  • 1 tsp. vanilla extract
  • 1 whole egg
  • 1 egg yolk
  • ½ cup brown sugar
  • ½ cup, melted, coconut oil
  • ¼ cup chocolate/carob chips

Method

  • Preheat the oven to 350F.
  • Add the coconut oil to the brown sugar and vanilla and mix. Next add the egg, mix well. Add the chocolate chips.
  • Sieve the flour, baking soda and salt together.
  • Add both mixes together.
  • Use an ice-cream scoop to scoop balls onto a lined baking tray, press down slightly with a fork.
  • Bake for 9-11 minutes or until they brown at the bottom.
  • They will be soft when coming out of the oven but harden up as they cool.

Banana Bread Milk (V, GF)

By , January 19, 2024

‘If you want to live a happy life, tie it to a goal, not to people or things.’ – Einstein

I thought this was an interesting combination for a bridge between a smoothie and milk. I swapped out maple syrup for dates to make it a little sweeter as my banana wasn’t as ripe as I wanted. In the summer you could freeze this and make it into an ice cream or ice pop.

Pecans– Nourish fat and blood plasma, are nutritive and an antioxidant.

Banana – Full of electrolytes and natural energy, bananas are great for several reasons. They are a great source of potassium, which is good for your muscles. They help mucous production in the gut so work as a great anti-acid and settle the stomach.

Ingredients

  • ½ ripe banana
  • 2 tbsp. raisins
  • 1/2 cup pecans
  • 2/3 cup cashew nuts
  • 4 dates, pitted and chopped.
  • 1-2 tsp. vanilla
  • ¼ tsp. sea salt
  • 5 cups of filtered water

Method

  • Place all the ingredients in a blender (or an almond cow), blend until fully combined.
  • Sieve using a cheese cloth.
  • Use the pulp for muffins or oatmeal.
  • Store in a clean glass bottle for up to 5 days

No Flour Banana Cake (GF, DF)

By , January 13, 2024

‘I cannot always control what goes on outside. But I can always control what goes on inside’.

My little has been asked for cake, after having it at a few birthdays and at a few playdates, so I wanted to find a recipe where that I would be happy, he could eat any time of the day and that I could pack for him to take to school.

I adapted this recipe from one using peanut butter from Feeding Tiny Bellies.

This is a very simple, no flour, no nut, no dairy cake. It has lots of nutrients from the banana, sunflower butter, and egg, so your little can literally have their cake a eat it.

Sunflower butter is a great substitute for nut butters. Sunflower seeds have significantly more magnesium, phosphorous, zinc, copper and selenium than almond or peanut butter. From an Ayurvedic perspective they are also easier on the digestion and good for cholesterol control.

Ingredients

  • ½ cup banana puree (1 large banana, mashed)
  • 1/3 cup sunflower butter
  • 1 egg
  • ½ tsp. cinnamon
  • 1 tsp baking powder

Method

  • Place all the ingredients apart in a bowl and mix till combined
  • Pour into a small lined or oiled baking tin
  • Bake for 20-25 minutes at 350F or until the top is golden brown and a toothpick comes out clean

Cashew Coconut Milk (V, GF)

By , January 7, 2024

‘This place where you are right now. God circled on a map for you.’ – Hafiz

This milk is delicious and full of vital nutrients. My little one loves it and it’s great on days he needs something a little supplemental. Nuts are not only full of good fats, they are full of protein and are a great slow releasing energy source. I try and make a lot of products with nuts in them at home as school doesn’t allow nuts, so I want to make sure that little one has adequate exposure.

Coconut – Ayurvedically speaking coconut is a divine plant. It cools and soothes the liver, is a great source of energy, is a brain and blood tonic.

Cashew Nuts – Sweet and heavy, cashews calm the nerves and satisfy the belly. They are great for your gallbladder, joints and heart circulation.

Dates – Dates contain phyto-hormones that resemble oxytocin, the feel-good hormone. They are a muscle and blood tonic as well as being full of potassium and great soluble fiber.  

Ingredients

  • 1/3 cup desiccated coconut.
  • 2/3 cup cashew nuts
  • 4 dates, pitted and chopped.
  • 1-2 tsp. vanilla
  • ¼ tsp. sea salt
  • 5 cups of filtered water

Method

  • Place all the ingredients in a blender (or an almond cow), blend until fully combined.
  • Sieve using a cheese cloth.
  • Use the pulp for muffins or oatmeal.
  • Store in a clean glass bottle for up to 5 days

Turmeric Ginger Elixir

By , January 1, 2024

‘The great gift of a spiritual path is coming to trust that you can find a way to true refuge. You realize that you can start right where you are, in the midst of your life, and find peace in any circumstance.’ – Tara Brach

I thought this was a lovely recipe to start the new year off with. I made it first thing this morning and sipped it as I cooked breakfast for the family. I have just returned from some time with my family in the UK and my cousin Sabrina had made some for me. She drinks it to keep her immune system up and inflammation down, which is extremely important for a frequent traveller such as herself.

Turmeric is used a lot in Ayurveda. It supports the body’s innate inflammatory response, it has antimicrobial and antibacterial properties, it nourishes the joints, cleanses the blood, and helps the liver with detoxification. It is best to combine curcumin the active ingredient in turmeric with a little black pepper. An article from John Hopkins notes that this is shown to increase the bioavailability by 2000%. A little fat will also help activate the curcumin. Ginger is added as it is another great ingredient for digestion, joint and heart health. Make sure to add the honey when the elixir has cooled down as adding it to a hot mixture will cause some toxicity from an Ayurvedic perspective.

Ingredients

  • 1.5 inches turmeric (chopped)
  • 1.5 inches ginger (chopped)
  • Pinch of black pepper
  • Honey (optional)
  • 1/8 tsp. ghee/coconut oil
  • 4 cups of filtered water

Method

  • Place all the ingredients apart from the honey in a small saucepan, bring to the boil and let simmer for 5-20 minutes depending on your strength preference.
  • Once the elixir has cooled a little, add the honey and stir until it is dissolved.

Ayurvedic Puffed Rice Snack (GF)

By , October 21, 2023

This dish takes 5 minutes to make and is a great midday snack or breakfast. It is sweet and salty. The spices aid in the digestion of the snack with some additional heated turmeric to help with inflammation. I took this recipe from Divya Alter’s book, how to eat for what you feel. I added more raisins as I wanted more sweetness and created a simpler mix of spices.

Ingredients

  • 1 tbsp. ghee or sesame oil
  • ½ tsp. black mustard seeds
  • 6 curry leaves
  • ½ tsp. ground turmeric
  • ¼ tsp. cumin
  • ¼ tsp. coriander
  • ¼ tsp. salt
  • 4 cups puffed-rice
  • ¼ cup chopped nuts of choice
  • ½ cup golden raisins

Method

  • Heat the ghee over a medium heat
  • Add the mustard seeds, when they began to pop add the curry leaves and toast for a few seconds
  • Add the spices, salt, rice and nuts
  • Stir-fry for 5 minutes until the puffed rice absorbs the spices
  • Turn off the heat and add the raisins
  • Mix well and serve hot or let cool down and store in an airtight container