Pickled Thyme Carrots

Ingredients:

  • 1 bag of carrots, sliced
  • 3 cups apple cider vinegar
  • 1 cup water
  • 1/2 sugar
  • 10-12 sprigs of thyme
  • 2 tbsp mustard seeds
  • 1 tbsp peppercorns
  • 1 tsp ground turmeric
  • sprinkle of salt

Method:

  1. Combine all ingredients except carrots in a stove and bring to a simmer. Simmer for 2 minutes or until sugar has dissolved.
  2. Meanwhile, slice carrots into rounds and prepare the jars by sterilising them.
  3. Let vinegar mixture cool to room temperature and fill the jars with carrots. Once, mixture is cooled, pour into jars, tightly seal then store in a refrigerator between 3-6 months.

Choc-Raspberry Chia Seed Pudding

Ingredients: Makes 4

  • 12 tbsp chia seeds
  • 4 tbsp cacao or cocoa powder
  • 2 cup your choice of milk
  • 4 tbsp of honey or rice bran syrup
  • 1 cup frozen raspberries
  • garnishes of your choice

Method:
1. In a medium sized glasses or ramekin combine 3 tbsp of chia seeds, 1 tbsp of cacao powder, 1/2 cup of milk, 1 tbsp of honey and about 5-6 raspberries.
2. Repeat with three more ramekins
3. Set in fridge for two hours then give them a mix as the cacao powder can set at the top and result in a powdery mess. After mixing, set overnight.
4. Serve with garnishes of your choice, I chose walnuts, coconut and more raspberries!

Healthy Cookie Dough Bites

Ingredients:

  • 1 cup almond meal
  • 2 tbsp olive oil
  • 2 tbsp rice bran syrup
  • 25g dark choc chips
  • 1 tsp vanilla essence
  • 250g dark choc

Method:

  1. Combine almond meal, olive oil, rice bran syrup, dark choc chips & vanilla essence in a bowl and set aside.
  2. Gently melt 250g dark chocolate over the stove in a low heat. Once melted, spoon approx 1 tbsp of chocolate into a mini cupcake pan.
  3. Roll approx 1tsp of cookie dough and flatten into a thick disc. Press into the chocolate.
  4. Cover the top of the bites with the remaining chocolate then leave to set in the fridge for about an hour.

Sticky Date Pudding Oats

If you love breakfast and if you love dessert, then this is the perfect dish for you! Filled with nutrients to help you feel good, as well as decadent flavours to keep you feeling satisfied. Oats are a fantastic source of carbohydrates and fibre, as well as protecting LDL Cholesterol from damage- to me, they’re the ultimate breakfast option. It’s what I usually eat 3-4 times a week as it sets me up for a long day’s work. These oats are also packed with dates (sticky date pudding- of course!) which are also high in fibre (keep in mind, because they are a dried fruit, they are higher in kilo-joules). So your bowels are going to LOVE you after eating this. Which is a good thing because cases of bowel cancer in Australia are increasing, with 20,000 new cases predicted for 2020. Therefore, it is super important to look after your gut! So make a batch of these oats, serve with greek yoghurt or kefir for a source of probiotics and thank yourself later. šŸ„£ ā¤ļø

Ingredients:

For the oats;

  • 500g packet of rolled oats
  • 1 cup finely chopped dates
  • 1/2 cup coconut flakes
  • 1/2 cup walnuts
  • 3 tbsp of cinnamon
  • 1tbsp of nutmeg
  • 1tsp turmeric
  • 1 tsp ground cloves,
  • 1 tsp ground cardamom
  • 3/4 cup of rice bran syrup

For the ‘Caramel’ Sauce;

  • 1 cup of dates
  • 1 cup boiling water

Method:

  1. Preheat oven to 160Ā°C. Combine oat ingredients in a large bowl. Spread oat mixture on a lined baking tray and bake for 10 mins or until aromatic.
  2. Meanwhile, blend dates and boiling water in a food processor or blender until smooth and silky and there are no lumps (may need to add more water).
  3. Wait to cool, then store oats in an airtight container/jar in the pantry and store the sauce in an airtight container/jar in the fridge.

Healthy Chocolate Chip Cookies šŸŖ

It’s World Chocolate Chip Cookie Day, so of course, I had to attempt a healthy version of everybody’s favourite cookie. The secret ingredient to these is…chickpeas! Who would have thought? The chickpeas create a chewy and fudgy texture and a nutty flavour. Believe me, you would not be able to tell the difference between these and a regular cookie. If you’re a chewy-cookie person, then these are for you! šŸŖ

INGREDIENTS

400 g chickpeasĀ 

1/4Ā cupsĀ peanut butter or almond butter

2 teaspoon vanilla extract

1/4Ā cupsĀ rice malt syrup or honey

2 tablespoon coconut oil

1 teaspoon baking powder

2/3Ā cupĀ dark chocolate chips

METHOD

1. Preheat oven to 180C. Line a tray with baking paper.

2. Combine the chickpeas, peanut butter, vanilla extract, rice malt syrup, coconut oil and baking powder in a food processor. Mix until all ingredients are a doughy consistency.

3. Place the dough into a large mixing bowl and fold through the chocolate chips.

4. Scoop out spoonfuls of cookie dough and roll them into balls. Make sure your hands are wet as the dough is very sticky.

5. Place the balls onto the baking sheet and flatten them using the back of a wet spoon.

6. Bake for 12-15 minutes or until golden brown and cooked through. Let the cookies sit for 5-10 mins then place on a cooling rack until room temperature. Store in an air tight container.

Diabetes Friendly Kale Salad

Not many salads aren’t diabetes friendly. I mean, it’s salad- you can’t get much healthier than fresh fruit and vegetables. But the issue is that salads are boring and generally tasteless. As a kid, I was always forced to eat salad- Mum would have never let me be a fussy eater and I thank her for that. But this did spark my interest in finding salads that are packed with flavour and won’t leave you feeling hungry. This salad is tasty and packed with vitamins and minerals. Also, if you’re a kale-hater, try using spinach or mixed lettuce!

Ingredients:

  • 1 Bunch Kale, finely chopped
  • 2 Carrot, ribbons (you can do this with a potato peeler)
  • 1 Pomegranate
  • 1 Apple, julienned
  • 1/2 Greek Yoghurt
  • 1/4 cup Tahini
  • 1 tbsp Lemon Juice
  • 1 tsp Dijon Mustard

Method:

  1. Combine vegetables in a bowl and toss until evenly combined.
  2. Mix greek yoghurt, tahini, lemon juice & mustard and pour over salad.

Diabetes-Friendly Healthy Fudge

Having diabetes doesn’t mean you have to miss out on delicious sweet treats. With this recipe, you can have your fudge and eat it too! These chewy delights have a secret ingredient…chickpeas! They are a great plant-based source of protein, and are extremely high in dietary fiber.  I used canned chickpeas as they are a lot more convenient, but if you’re worried about added sodium you can buy them dried, and soak them yourself. They have a low glycemic index which means they are great for diabetics! For added sweetness I used frozen raspberries. You might be thinking…doesn’t fruit contain sugar? Diabetics can’t have sugar right? Wrong! Everyone should be eating foods in moderation. But fruits have natural sugars that provide nutrients to your body. In particular, diabetics should limit eating foods that will rapidly spike their blood sugar levels. Different fruits will vary in glycemic Index Levels. Raspberries (as pictured above) have a score below 40 which means they have a low GI which means it is a great option for diabetics- plus they’re delicious! As well as raspberries, I used Rice Bran Syrup to add sweetness and a fudgy texture, which has a high GI score so I wouldn’t recommend this sweetener for a diabetic. Instead I would opt for agave syrup which has a GI score of 17. This fudge should be stored in an air-tight container in the freezer as they melt really quickly, so you can cut it up and eat it straight from the freezer as it retains it’s chewy, fudgy texture! Also, be creative with the toppings, you can use whatever flavours suit you.

Ingredients:

  • 1 1/2 cup cooked chickpeas (cooked from 1/2 c dried, or a 15 oz. can rinsed and drained)
  • 7-10 dates (dates have a high GI scale, so you don’t need to add them into this recipe if you’re conscious of this)
  • 2/3 cup Tbs natural almond butter
  • 1/2 c rice bran syrup OR agave syrup
  • 1 1/2 tsp pure vanilla extract
  • dash salt
  • 1/3 c coconut oil, melted
  • your choice of toppings- I used; frozen raspberries, chia seeds, cacao nibs, hemp seeds, chopped dates and melted dark chocolate.

Method:

  1. Blend chickpeas & dates in a food processor
  2. Add almond butter, your choice of sweetner, vanilla extract, salt & coconut oil and blend until smooth
  3. Line a baking tray and pour fudge into it.
  4. Decorate with toppings and freeze over night.
  5. Once the fudge is set, cut into bite sized pieces and store in an air-tight container.

National Diabetes Week: Breakfast Baked Eggs

Baked eggs are such a good way to start your day. They’re easy and quick to make, and don’t let the title fool you- you can eat this any time of the day! I also love this recipe because it is so versatile, if you don’t have beans or other ingredients in your fridge/cupboard, then pretty much any other vegetables will work- be creative! I used onions, chickpeas & beans and I’d usually put some kale or spinach in there too but I had none. I chose beans and chickpeas because they have a low GI scale (less than 55) so they’re a good option for diabetics. I also served it with crusty Turkish bread, but if you’re conscious of your blood sugar levels spiking (or if you’re diabetic) then try a sweet potato rosti or bread packed with fibre and whole-grains. You can also speak with your health specialists about low GI foods that won’t spike your blood sugar levels as much. Just remember to always eat in moderation and variety! šŸ… šŸ„‘ šŸ„¦ šŸ„’ šŸ„¬ You can do this dish in either an oven safe saucepan or a regular sauce pan, Ill mention both methods below. This meal is also a big crowd pleaser, so get your family and friends around for breakfast and wow them with this dish!

Ingredients: Serves 2

  • 1/2 onion, sliced
  • 1/2 can chickpeas
  • 1/2 can cannellini beans
  • 1 tin crushed tomatoes
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • sprinkle salt & pepper
  • 2 eggs
  • Parsley to garnish

Method:

  1. If using an oven safe saucepan, preheat oven to 180 degrees celcius. In a saucepan, heat 1 tbsp of olive oil and cook onions for 5 minutes or until transparent on a medium-low heat.
  2. Add chickpeas and beans and cook for a further 2 minutes. Add crushed tomatoes and heat on a medium heat until simmering.
  3. Add spices and heat for a further 2 minutes.
  4. Crack eggs into the sauce. If using the oven method, place saucepan into the oven and bake for 7-10 minutes, the whites should be solid but the yolk still runny. Don’t forget to use oven mits to take out the pan- I’ve done this before and it’s not fun! If you don’t have an oven safe pan, crack eggs into the sauce and cover with a lid for about 5-10 minutes, the whites should be solid but the yolk still runny.
  5. Garnish with parsley, enjoy!

National Diabetes Week

Since it’s National Diabetes Week, I’m testing recipes that are diabetes friendly and sharing them with you guys. More than 100,000 Australians have developed diabetes in the past year, so it’s a growing issue in Australia that needs to be addressed. My recipes will focus on the growing epidemic of Type 2 Diabetes since it is a lifestyle disease that can be prevented. Lots of high fibre, heart- healthy, low GI, lean meats, healthy fats and fresh fruit and vegetables. All diets should include a widespread variety of different foods, but especially those with diabetes in order to prevent it and maintain it.

What is Diabetes?

There are three main types of diabetes, Type 1, Type 2 & Gestational diabetes. Diabetes means that your body canā€™t maintain healthy levels of glucose (energy source in the form of sugars) in the blood or cannot produce insulin (Type 1 Diabetes). Type 2 Diabetes means that your body does not respond well to insulin, which accounts for 85% of all diabetes. Long term risks of diabetes if not treated can include; blindness, amputations and heart disease.

Facts about Diabetes:

šŸ„‘280 Australians develop diabetes every day. Thatā€™s one person every five minutes! ā£ā£
ā£ā£
šŸ„‘More than 100,000 Australians have developed diabetes in the past year

ā£ā£ šŸ„‘Type 1 is an autoimmune condition, it cannot be prevented and there is no cure. The cause of type 1 diabetes is still unknown. ā£ā£
ā£ā£
šŸ„‘Type 2 diabetes is caused by lifestyle and CAN be prevented. ā£ā£
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šŸ„‘People with diabetes can have sugar! Diabetes effects blood glucose levels, so the overall assumption is that sugar cannot be eaten. But with a balanced diet, desserts and sweets can be eaten.ā£ā£
ā£ā£
ā£ šŸ„‘Type 2 Diabetes is hereditary, so you may need to be more careful with lifestyle choices if it is in your family

Are you at risk?

Check if you are at risk with this Diabetes risk calculator from Diabetes Australia;
https://www.diabetesaustralia.com.au/risk-calculator

Source: Diabetes Australia; https://www.diabetesaustralia.com.au/

Pink Lavender Tarts

So, I don’t just make healthy dessert recipes- I do like to indulge in the occasional sugar filled, butter-rich dessert. And these will definitely satisfy your sweet tooth! I recently planted edible lavender in my garden because firstly, I love the fragrance. Secondly, I’d never cooked with lavender before. So I’ve now developed a little obsession for everything lavender. From making lavender oil/essence to spray on my pillow (it’s really good for sleep!), to making teas and now to creating lavender inspired recipes! I’ve tested and trialed a few recipes but this was by far the best (and actually worked out!). These delicate pastries have a crisp base with a french, lavender infused custard. Perfect for a tea party to impress your friends! I chose two different styles, I used a mini cupcake tin for one and rolled out the pastry thinly and used cookie cutters for the sandwich type.

Ingredients:

  • Pastry;
  • 1 2/3 cups (250g) plain flour
  • 125g unsalted butter, chilled, finely chopped
  • 1 egg, chilled
  • Creme Patissiere;
  • 2Ā cupsĀ milk
  • 1 tbsp Lavender buds (You can purchase edible lavender from local garden stores)
  • 6Ā tbspĀ sugar
  • PinchĀ salt
  • 2 Ā½Ā tbspĀ cornstarch (cornflour)Ā (3 tbsp / 30 g for a stiffer pastry cream)
  • 1Ā tbspĀ vanilla bean paste / extract / 1 vanilla bean pod
  • 3Ā large egg yolks
  • 1Ā large eggĀ (please see notes)
  • 3Ā tbspĀ unsalted butter, softened 1 2/3 cups (250g) plain flour
  • 125g unsalted butter, chilled, finely chopped
  • 1 egg, chilled

Method:

  1. Process flour, butter and a pinch of salt in a food processor until mixture resembles breadcrumbs.
  2. Then with the food processor motor running, add egg and one tablespoon of chilled water to flour and butter mixture. Process until mixture begins to form a large ball.
  3. Wrap in plastic wrap and refrigerate overnight or for at least 30 mins.
  4. Preheat oven to 180 degrees Celsius. With your chosen tart shape, spray tin with nonstick oil and mold your pastry. Bake for approx 10-15 mins. The pastry should be just about to turn golden.
  5. For the custard, split the bean and scrape the vanilla seeds out of the beans.
  6. Add the vanilla, lavender buds with the milk into a saucepan. Heat the milk over medium high heat and bring it to a simmer, almost to a boil.Ā 
  7. While the milk is being heated, place the sugar, egg and yolks, cornstarch and salt in a bowl. Whisk until you have a thick, smooth mix. Set aside until the milk comes to a boil.
  8. As soon as the milk starts to bubble, remove it from the heat. Slowly pour about a half of the hot milk,into the egg mix, whisking constantly to temper the egg mix. Then, add the egg mix back into the hot milk in the saucepan.
  9. Heat the custard base, over medium heat, while whisking until it starts to thicken. Remove from the heat and add the butter. Whisk in the butter, until itā€™s mixed in.
  10. Pour the custard into a bowl and immediately cover the surface with plastic wrap, making sure the plastic wrap is touching the whole surface. This is to prevent a custard skin from forming on top.
  11. Let the custard cool down to room temperature and then fill the pastry cases.
  12. Dust with icing sugar, enjoy!