Essentials

Paleo Bread

Sometimes, all I want is a piece of toast with smashed avocado or some macadamia nut butter. Just because you are paleo, grain-free or transitioning towards a healthier way of eating, doesn't mean you have to forfeit the toast! I like to keep it pre-sliced in the freezer so I always have some on hand.

You'll be surprised how quick and easy this recipe is!

Ingredients

1/4 cup sunflower seeds
1/4 cup coconut flour
1/4 cup chia seeds
6 eggs
1 medium carrot
1/2 small sweet potato or equivalent quantity of pumpkin or zucchini
2 heaped tbsp grass-fed butter
2 heaped tbsp coconut oil
pinch sea salt

Method

1. Preheat oven to 180 degrees celsius. Line a loaf tin with baking paper.
2. Add all ingredients to blender and blend until smooth.
3. Add mixture to loaf tin and bake in the oven for around 35 minutes.
4. Test with a skewer to ensure it is thoroughly cooked.

-Fran x

Basil Pesto (Dairy Free)

Basil pesto is so full of flavour, I love it as a dip, stuffed into baked chicken thighs or as a pizza topping.

INGREDIENTS

1 bunch fresh basil leaves
2 tbsp macadamia paste
1 clove of garlic
2 tbsp olive oil
Salt and pepper to taste

METHOD

Throw all ingredients in a food processer and blend until smooth. Add salt and pepper to taste. Voila!

Slow Cooker Beef Bone Broth

Making your own broth is so quick and easy, involving almost no preparation. I love using the slow cooker as you can simply "set and forget" your broth. Ask your local organic farmer/butcher for grass-fed beef bones. Beef bones are super cheap, and this broth is so nourishing and a delicious base or flavour addition to many recipes.

  Image via crainny.wordpress.com

  Image via crainny.wordpress.com

What you'll need:

1.5kg beef bones 
6 cloves garlic, minced
Water to fill slow cooker

How to do it

1. Add beef bones and garlic to slow cooker. Fill slow cooker until around 1cm from top.
2. Turn slow cooker on high for around 2 hours, and then reduce to low heat. I leave the slow cooker on low heat for around 4 days. If you wish to add vegetables (carrot, celery etc.) add them whole 1 day before broth is finished.
3. Allow broth to cool, then skim fat off top and store. You can use the fat for cooking.
4. Strain the broth, and store in jars or glass bottles. I usually leave half in the fridge to use throughout the week, and freeze the remaining broth in icecube trays and transfer to ziploc bags to store in the freezer.

How to Make Kombucha

I had heard about the benefits of kombucha and bought a plain brewed bottle from Marrickville Farmers Markets in Sydney's Inner West a couple of months ago, and I LOVED it!

Not knowing any local SCOBY owners (that stands for Symbiotic Colony Of Bacteria and Yeast), I braved the world wide web and tracked down a kombucha culture of my very own and started brewing.

Fermented foods are a big part of the paleo movement as more people are gaining an insight into the importance of gut healing for overall wellbeing. Not to mention, kombucha tastes amazing!

Kombucha is a fermented beverage with numerous health benefits, as it contains high levels of antioxidants, B vitamins, probiotics and glucaric acid. It is believed that kombucha can provide numerous health benefits, including:

  • Liver detoxification
  • Joint care
  • Improved digestion and gut health
  • Immune support

Best of all, kombucha is so easy to prepare yourself.


Ingredients

1 x kombucha SCOBY and around 1 cup of kombucha from a previous batch
3 litres filtered water
1 cup caster sugar
3 x organic black tea bags (I use Nature’s Cuppa Ceylon Tea Bags)
1 x 3 litre sterilised jar
1 x tea towel or breathable cloth
1 x ribbon

Method

  1. Boil water in a large pot.
  2. Once boiled, add tea bags and brew tea to desired strength. I leave mine in for around 5 minutes.
  3. Add caster sugar whilst hot and stir until sugar is dissolved.
  4. When the tea is cooled, pour it into the jar. Add the kombucha liquid and carefully place the SCOBY into the jar with clean hands.
  5. Cover jar with a tea towel and fasten with a ribbon or elastic band.
  6. Place jar in a dark place away from other fermenting foods.
  7. Leave kombucha to ferment undisturbed for around 14 days, and then taste the liquid with a straw. If you prefer a sweeter kombucha, you may wish to reduce the fermentation time. The warmer it is, the more quickly the kombucha ferments.
  8. When you are ready to harvest your kombucha, repeat steps 1 to 4, but this time, you will require two jars and a double batch of tea.
  9. With clean hands, remove the SCOBY and a cup of the liquid into a bowl. When the SCOBY is in the bowl, you should be able to separate it into two! That’s right, your SCOBY forms a baby SCOBY!
  10. Transfer the liquid to glass bottles. You may strain the kombucha as there will be some residue from the fermentation process.
  11. Enjoy!

You can store the kombucha in or out of the fridge, but it will continue to slowly ferment if you store it unrefrigerated. I drink my kombucha with a dash of soda water for some added fizz, but if you need extra flavour, experiment with adding strawberries, vanilla and ginger to your bottled kombucha.

I urge you to give kombucha a go! It tastes great, its good for your gut and it’s a bit of fun to tell friends and family you hoard and harvest blobs of bacteria.

If you are seeking a kombucha SCOBY in Sydney, I am happy to help you out. If you are located elsewhere, ask your local health food shop or look online, but be a bit skeptical to ensure you get a well-bred SCOBY.

Happy Harvesting!

-Fran