Category: Nut Free
Devilled eggs
Deb
6 free range eggs 2 Tbs minced red onion 3 Tbs homemade mayonnaise, sour cream (or even try yoghurt cheese) 1 ½ tsp mustard Hard boil the eggs, cool and peel. Slice in half and carefully take out the yolks. Put them into a bowl with the other ingredients and mash together. Add a touch of sea salt if needed. Spoon into the egg whites and sprinkle with a little paprika or chilli seasoning. For […]
Baked Tempeh
Deb
Although even fermented soy shouldn’t be eaten in large quantities, this makes a tasty high protein snack, and is especially useful for those who don’t want to eat too much animal protein. Take a block of tempeh. Cut it in half through the middle, so that you have two thin slices. Cut each slice into 6 pieces. Lay out on a lined or greased baking tray. Sprinkle with paprika and sea salt. Bake at 175C […]
Fermented vegetable juice
Deb
This recipe came from the Native Nutrition board. Commercial vegetable juice can be used (about 1 ½ litres/quarts), as long as it doesn’t contain preservatives, but freshly juiced is better. 6 large tomatoes 1 small beetroot (beet) 4 carrots 2 celery stalks 1/2 bunch of spinach 2 garlic cloves 2 lemons tabasco sauce to taste 1 Tbs sea salt 4 Tbs whey Juice the six vegetables and the lemons. Mix together with the rest of […]
Coconut Kumara Soup
Deb
We’ve had a late summer here in Wellington, but it’s drawing to a close, the winter duvets have come out of storage and we’ll soon be in the part of the year where thoughts turn to hot soup. This is one of my favourite soup recipes, which combines the mineral density of homemade stock, the beneficial fats in coconut, and the comfort and sweetness of kumara. It’s a combination of the delicious Coconut Chicken soup […]
Honey wine (T’ej)
Deb
This recipe is a “wild ferment” from Wild Fermentation, by Sandor Ellix Katz. If you enjoy this recipe and want to explore wild ferments in more depth, take a look at his website at Wild Fermentation or you can buy his book through Amazon. I’ve halved the recipe for your first experiment. 1 1/2 cups honey, preferably unheated 6 cups filtered water Stir together the honey and the water, in a large bowl or jar, […]
Liver loaf
Deb
This is a variation on the meatloaf recipe. It still has a liver flavour, but is more appealing to those who don’t like the texture of liver. 250gm (9oz) lamb liver, finely diced, as small as possible 250gm (9oz) lamb or beef mince Juice of 1 lemon 75ml (5 Tbs) kefir ** 1 egg ½ cup breadcrumbs from homemade bread OR – ½ cup basic brown rice (see lesson 9) OR – if you are […]
Raw oysters
Deb
The classic way to eat oysters is raw, served on a half shell, with nothing but their own juices and a squeeze of lemon juice. For those who love raw oysters, enough said.
Oysters in cream
Deb
A very quick and simple way to cook oysters, for those who don’t like them raw. Serves 2 A dozen (or more) fresh oysters in their shells, or a punnet of fresh oysters in liquid A dollop of butter ½ cup of fresh cream Sea salt to taste Take the oysters out of the shells, or if they’re in a punnet, drain the liquid into a separate container. Sauté the oysters lightly in the butter, […]
Mussels Steamed in Coconut Cream
Deb
16 mussels 1 tbsp butter, ghee or other “good” fat of choice ½ onion, finely chopped 1-2 cloves garlic, crushed 1 tsp ginger, grated ¾ cup coconut cream Store live mussels for a short time only. Keep in a container in the fridge, not in water. To make sure they are alive and fresh, tap them and they should close. To prepare, snip “beards” (any hairy stuff on the outside of the shell) off the […]
Taramosalata
Deb
Most recipes for taramosalata include breadcrumbs, which are not good for some people. Potato can also be used, or Nourishing Traditions has a version using cultured cream. The recipe below gives the 3 options so you can choose the version that works best for your dietary needs. If none of them are ideal, try using homemade mayo (but that’s not tested). The flavour and texture will vary slightly depending which version you use, but they’re […]
Raw Liver pills
Deb
Raw liver is an amazing health tonic, but it’s not to everybody’s taste. There a number of raw liver drink recipes around, but most people find this method the best. Start with some good quality, grass fed, organic liver. If it doesn’t look fresh with a good, rich colour, don’t buy it. Lamb’s fry has the best flavour; beef can be a bit strong. Cut up and freeze the day you buy it, so it’s […]
Cheesy Oat loaf
Deb
2 cups rolled oats 2 cups kefir, or yoghurt that has been slightly thinned ¾ cup sunflower seeds 2 eggs, beaten 2 Tbs tamari 1 cup tasty cheese, grated 1 onion, finely chopped 1 tsp dried herbs or 1 Tbs chopped fresh herbs of your choice 8 hours before making, mix the oats and yoghurt together and leave covered in a warm place. Set the sunflower seeds to soak in some filtered water. Beat the […]
Stuffed Lentil loaf
Deb
Lentil layer: 8 oz (225g) red lentils 2 Tablespoons whey (or lemon juice) 1 oz butter 2 Tablespoons lemon juice 1 teaspoon sea salt 1 teaspoon paprika Onion layer: 1 oz butter (or olive oil) 2 large onions, chopped 2 Tablespoons chopped fresh sage, or 2 teaspoon dried Mushroom layer: 2 Tablespoons butter (or olive oil) 4 large brown mushrooms 1 teaspoon sea salt Topping: ½ cup tasty cheese – and/or 3 Tablespoons breadcrumbs ~In […]
Mexican Beans
Deb
This is a quick chilli, and can easily be adapted for meat eaters. Just add 500g mince, and brown it, before adding the beans. Then add some extra flavourings. Beans: 1 1/2 cups dried pinto beans 2 Tablespoons whey (or lemon juice) 1 1/2 Teaspoon sea salt 1 Tablespoon olive oil 1 onion 2-3 cloves garlic 1 tin tomatoes in juice 1 teaspoon sea salt 1 Tablespoon chilli seasoning cayenne to taste Garnish. Choose all […]
Black bean chilli with roasted vegetables
Deb
250g/9oz black turtle beans, soaked overnight and then drained 6 tbsp extra virgin olive oil 1 onion, finely chopped. 2 cloves garlic, crushed 1 green chilli, finely chopped 1 tsp chilli powder 1/2 tbsp ground cumin 1/2 tbsp chopped oregano 1 litre/1 3/4 pints chicken or vegetable stock 3 tomatoes, peeled and diced 1 green pepper, finely diced salt and freshly ground black pepper 675-900g/1.5 -2lb assorted vegetables suitable for roasting, such as kumara, pumpkin, […]
Baked Beans
Deb
Bought baked beans are a popular breakfast in NZ, but they have 3 problems: It’s very likely the beans are not prepared properly Have sugar included Often have gluten or other undesirables added Traditional baked beans (or Boston baked beans) don’t have tomato in them but are baked in a molasses sauce. For the Kiwi palette, this is a tomato based alternative. 2 cups dry haricot, navy or pink beans 2 Tablespoons whey (or lemon […]
Marinated Tempeh (2 to 3 servings)
Deb
Remember that even fermented soy products should be eaten in small amounts, and not too frequently. 1/3 cup fermented soy sauce, such as tamari 2 tablespoons water 6 to 8 large cloves garlic, crushed 2 to 3 tablespoons olive oil freshly ground black pepper 1 8-ounce package tempeh, cut into 6 to 8 even strips 1. 10 to 12 hours before you want to serve: prepare the marinade, by combining all its ingredients in a […]
Crustless quiche
Deb
1-2 Tbs ground almonds, coconut flour or other flour of choice 4 eggs a slosh of cream (or an extra egg) ½ tsp celtic sea salt a tin of salmon, drained and roughly broken up 1 cup grated carrot (or a mixture of veges eg. Carrot, onion and zucchini) ¼ – ½ cup grated cheese extra ground almonds or coconut flour (optional) Grease a small quiche or pie plate, and sprinkle with some flour. Spread […]
Mediterranean vegetables (Serves 2)
Deb
Serve these with fish, chicken, steak or roasts. 2 medium sized zucchinis about ½ a red capsicum 1 medium sized eggplant 2 Tablespoons extra virgin olive oil 1 teaspoon Italian-style dried herbs ¾ teaspoon sea salt handful of grated mozzarella cheese OR sliced mozzarella OR grated Tasty cheese Cut up the zucchini and capsicum and put into a medium sized bowl. Add the oil and stir till they’re all coated. Cut up the eggplant and […]
Pumpkin gratin
Deb
We have already used pumpkin as a topping for cottage pie, but it also makes a nice dish on its own. This side dish can go with meat or vegetarian meal such as nut roast or oat loaf. A small pumpkin, or half a large one A generous lump of butter Sea salt About 100g feta A large handful of grated cheddar cheese Cut the pumpkin in half and scrape out the seeds. Place both […]
Stuffed mushrooms
Deb
Serves 2 as a main dish, with a salad. Or serves up to 6 as a side dish. 1 red onion 6 large flat mushrooms 125g (4 oz) feta cheese extra virgin olive oil Peel and chop the onion. Saute gently in 1 Tbs of olive oil (or butter) for 5-10 mins till tender. Wipe the mushrooms, and remove the stalks. Brush caps lightly with olive oil, then place gill side down on a tray […]
Panfried fish with Kumera chips
Deb
Yes, you can have fish and chips for tea.. First, prepare the kumera chips: I use red kumera, but any kind will be nice – use sweet potato if you’re outside NZ. (see footnote on last page of this lesson for more info about kumera, yams and sweet potatoes) 1. The quantity of kumera will depend on the number of people and how hungry they are. Scrub the kumera well, and cut off any dodgy […]
The Naked Chef’s Fish Pie (Serves 6-8)
Deb
From one of Jamie Oliver’s TV series. 1 bag spinach (approx 350-400gm), washed thoroughly and stemmed 2 carrots, grated 2 onion, finely chopped 2 tsp dried parsley or 2 Tbs fresh, chopped finely 8-10 potatoes 4 eggs (optional) 1kg fish 500ml cream 2 handfuls grated cheese 4 tsp sugar-free American mustard Juice of 1 lemon Olive oil, butter, salt, pepper Chop up potatoes and set to boil in salted water Set eggs to hard boil […]
Beef patties
Deb
500gm (1 lb) topside mince 1 tsp sea salt Optional: 1 tsp dried mixed herbs Mix well together. Form into 4 patties. Flatten as much as possible. Pan fry in a little butter or olive oil till one side is nicely browned. Turn and cook on the other side till browned. Best slightly rare.
Curried Sausages (Serves 3)
Deb
The secret to this recipe is getting good quality sausages. If you can’t, give it a miss. Look for real meat sausages made with just meat, salt and spices, and no fillers. 6 beef sausages 2 Tbs butter or olive oil 1 onion, chopped 1 tsp hot curry powder 3/4 cup beef stock ½ tsp sea salt If the sausages aren’t pre-cooked, cook them up your favourite way – boiled or panfried. When they’re cooled […]