the Wholesome Cook Companion The Simple Things I Love Feeding a Family the Bioindividual Way Equipment You Can’t Live Without Additional Uses for Recipes More Kitchen Tips! Extended Glossary Extended Index
Martyna Angell About this companion book…
Think of this eBook as an extension of The Wholesome Cook cookbook: a collection of notes, tips and material that we just could not fit into the print book. Sure, I could have packaged it all up in easy- to-find posts for the blog, but instead I decided to share those with you, exclusively, as a thank you for purchasing the book and for wanting to make the change to living a wholefood life. I also wanted to include UK and US versions of the glossary, because familiar ingredients makes cooking real food that much easier. Finally, the index has also been extended and now includes a breakdown by diet styles (dairy-free, egg-free, lactose-free, no sugar, nut-free, paleo, vegan and vegetarian), which you can store with your book for quick reference if there are certain foods you need to avoid. Clever, huh? All recipes are refined sugar-free and have a gluten-free option.
2 Plus … I’d love to see what you cook up and how you enjoy the big book: from quiet moments with a cup of tea reading the pages to action shots from the kitchen … share them, tag them. #TheWholesomeCookBook
3 The Simple Things I Love
One of the most valuable lessons I learnt during my time at the Institute for Integrative Nutrition, aside from respecting our bioindividuality of course, was the idea of primary foods. This is the idea that in order to live happy and fulfilled lives we also need to nourish other areas of our lives: personal relationships, work satisfaction and our spirituality – areas that make us happy and healthy in a more holistic way. Here is a simple list of the things that make me happy – it’s nice to keep a list as a little reminder of the things to be grateful for.
1. Cooking with kids. It’s a wonderful opportunity to teach them about the merits and beauty of wholefood made from scratch. They have an amazing thirst for knowledge and you’d be surprised how keen they are to learn and share with others. Both my stepkids love cooking simple meals for their friends and talking about the healthier choices they make.
4 2. Eggs, because they are tasty, versatile and nutri- tious. They are also extremely good for eye health.
3. Brunches, because they often involve a sleep in, strong coffee, friends, good chats, an occasional indulgence and the aforementioned eggs.
4. Travel, cookbooks and blogging, because they widen my culinary horizons. They can inspire and rejuvenate your thirst for adventure and hunger for good wholesome food.
5. Sourdough, rye especially, because it’s chewy, more-ish and agrees with my gut.
6. My family, because they inspire, support and encourage – no matter what.
7. A quote from best-selling author Sally Edwards: ‘If we’re not willing to settle for junk living, we certainly shouldn’t settle for junk food’. Such a simple but powerful thought.
8. Long walks with Kasha, our Jack Russell terrier, exploring the bush and the beach.
5 9. Homemade pickles and good fish, often together, because they are tasty and real.
10. Making new friends and being kind and generous to the ones we’ve met already.
Happy wholesome cooking! Marty x
6 7 8 Feeding a Family the Bioindividual Way
You might be wondering how on earth I feed a family of four (or however many mouths you have) the bioindividual way. It’s pretty simple, let me elaborate and give you a few real-life examples. The Way I Eat: Martyna I eat three to four satisfying meals a day most of the time and keep snacking to a minimum. Having said that, every now and again I like a square of dark chocolate or to indulge in a slice of homemade cake or a cookie. My point of difference lies in the timing of those meals. I start my day at around 6.30 am with a small wholefood smoothie, about a cupful, after a morning walk with the dog. At around 10 am I have my breakfast which generally involves eggs with veggies or yoghurt with
9 berries or some type of porridge with various bits (see pages 100–101). Lunch is around 2 pm and is the main meal for me. It’s a habit learnt in Poland where the main meal of the day is consumed between 2 and 3 pm. This is usually a big salad of sorts, leftovers from the family dinner the night before or a piece of grilled fish with some greens. My last meal of the day is around 5 pm and it’s a small supper. Sometimes it consists of grazing on food I’m prepping for the family’s main meal. Sometimes it’s simply a cup of miso soup with a handful of veggies. And sometimes I indulge and have a bigger meal a little later with the family. I love my veggies and make sure that we have fresh or cooked veggies with almost every meal. They are full of nutritional goodness and help alkalise the body, which helps us detox and ward off inflammation, and neutralises the acidic effects of meat, coffee, grains and alcohol. I eat dairy yoghurt and use butter, but I am mindful of the amount of milk I consume because it gives me acne. I consume processed white wheat in things like bread and pasta very rarely, opting for wholemeal, spelt, rye or gluten-free varieties, which seem to agree with me more. Sourdough is a fantastic choice because the grains are partially
10 digested by the fermentation process. I don’t overdo it though. A slice now and again satisfies the cravings. I find rice and potatoes heavy so eat them even less often. I like to indulge a little too. Travel is when I put my mostly clean-eating lifestyle on hold and indulge in the cultural delights on offer. I also won’t say no to chocolate cake at a party, after asking questions about its origins or ingredients. I like fresh cream eclairs and every now and again I crave hot chips. In summer I will happily enjoy an occasional scoop of pistachio or hazelnut gelato. I eat out but do so mindfully. Because of my job, I overeat sometimes. When I do, I like to take a little time out from eating to fast. I listen to my body and on a fast day I eat only once and only when I’ve become hungry, generally in the late afternoon. I make sure to include plenty of vegetables and some fish in my meal. I drink plenty of water and herbal teas. My body feels so much better the next day: light and refreshed. The Way I Eat: Matt ‘Marty keeps me in check and most days I get a healthy home-cooked dinner with plenty of leftovers to take to work the next day for lunch. It works well, because I don’t have to think about what food to buy
11 and what has gone into making it. I know that what she has prepared will nourish me. ‘I love pasta and rice and I find that they work for me very well. I don’t eat much bread, however, because for some reason it does not agree with me. Sourdough is an exception. Generally I leave bread to something like a weekend brunch or a bread-basket treat when at a restaurant. ‘I love cheese and will often have a small cheese board for supper as I like to stay up a little later. Aside from a small portion each of cheddar, chevre and soft brie, Marty makes sure to add a few raw carrot or celery sticks, a tiny bowl of one of her dips and a small selection of wholegrain crackers. I have also grown to love olives, which I often have drizzled with, I am told, extra virgin olive oil. ‘I’m not a big fan of fish, so Marty has devised a few clever ways for me to enjoy it. My favourite is probably the simplest: lemony fish in a bag served with beans and Thai pesto. It’s really good and the house does not smell of fish for hours later. I have also come to love the Grilled Salmon (page 200) and various kinds of sashimi. ‘I’ve learnt to understand more about where our food comes from and how it’s processed. When we eat out at restaurants, I now tend go for grass-fed beef, even if the particular cut is not my favourite.
12 ‘My indulgence? Well, with Marty cooking most nights there are many. Most are actually quite good for me, as well as being indulgent, but if I am to be honest I do like a glass of good wine with my meals, a slice of chocolate cake on occasion, a bowl of hot chips, ice cream and those cheese platters. ‘On weekends our routine changes a little and depending on what sports and activities the kids have on, we plan our meals around them. We also like to go out to try different cuisines with the kids so that they are introduced to a wide variety of foods and ways different ingredients can be prepared. Sometimes we just indulge, enjoying fish and chips by the beach, Chinese food or a good burger with the lot at a local pub.’
13 Zac on eating more mindfully: ‘When I order at restaurants I’ve learnt to choose grass-fed beef and free-range chicken and pork because the animals get to live in a paddock and not trapped in cages. If we stop buying meat from animals in cages, people might stop raising animals that way.’
Liana on making healthier choices: ‘When you go to a restaurant, if there is an option to order salad or veggies as a side, get a serve to share. If you feel like chips, eat your meat or fish and veggies first before you eat chips. You won’t have much room left for them and that must be better for you!’ The Way the Kids Eat: Zac and Liana Zachary enjoys meat, most vegetables and some fruit, but it wasn’t always this way (you can read more about how we turned this around in Dealing with Fussy Eaters on page 336). Rice is not his favourite, but he absolutely adores the Green Mash (page 165) and enjoys pasta. While he only has fish occasionally – all the fish recipes in the book are on rotation at our place – he loves all sorts of seafood. He is perfectly fine with milk, but eats a lot less cheese and yoghurt. However, he loves miso and pickles which means he still gets his probiotic fix. He recently also started enjoying eggs. His lunch box generally consists of some fruit and a rye sandwich with roast chicken or beef, stacked up high with lettuce greens, cucumber, tomato and Dill Pickles (on page 66). I also have started to use Liver Parfait (page 254) instead of butter on his sandwiches for extra nutrients for his growing body. Liana adores eggs and all sorts of dairy except milk. She is fine with bread and pasta, but again rice and potatoes are not her favourites. She prefers fish to meat and enjoys a big variety of fresh fruit and vegetables. Her lunchbox often has a rye sandwich with egg, salad greens and veggie sticks. She also loves sea- weed sheets as a snack. Since she is a sweet tooth,
15 plain yoghurt with berries or mango, poached pears as well as Homemade Gummies (page 268) are a common treat for her.
The Way the Dog Eats: Kasha I thought I’d mention Kasha, our Jack Russell terrier, because she’s real proof that food can be the best medicine or the slowest form of poison. She absolutely loves canned fish added to her kibble, but, as we recently discovered, eating 2 tablespoons of tuna a day gave her a limp in her hind leg. A vet visit turned up nothing, then I thought that maybe she’s eating too much tuna (too much mercury!). Within two days of removing tuna from her diet the limp went away – a valuable lesson we can all take from the small creature. Now we only give her a little tuna as a treat every now and again. She also loves a treat of the Almost Breakfast Cookies (on page 262), which I some- times make without chia seeds.
What It All Means for Mealtimes This is when it can get tricky, but doesn’t have to be. You simply take the lowest common denominator
16 and, if there are no apparent allergies or intoler- ances, encourage occasional trying of less liked foods. If you find that a food is an issue, you can simply cook it separately and omit it from some plates. We often do this with rice, serving curries more like a soup and Asian-inspired food on its own, paleo-style. On burger nights Liana and I will often choose to have ours without the bun, served more like a salad or wrapped in lettuce leaves Breakfasts Matt and I prefer to have smoothies for weekday breakfast, while Zac has low sugar cereal with milk and protein powder. Liana makes her own scrambled eggs or has dairy in the form of cheese, generally as a sandwich or toastie with some veggies on the side. Brunches and Lunches On weekends we often have brunch so the menu changes a little. We tend to go with what’s best for each of us, but with more veggies present in the morning as well, either in the form of the Crispy Fried Eggs with Greens (page 111) or a Cottage Cheese Crudites spread (page 90). This gives us a nice start to the day if we choose to indulge in something later, at lunch or dinner. We often treat
17 ourselves to some sourdough or low-additive wholegrain or homemade Rye Sourdough (page 74). Dinners If I make pasta or add it to soups, I use a gluten-free variety so that we can all eat it. Liana and I will generally have less meat on our plates. For curries or dishes traditionally served with rice, the kids and I tend to eat them paleo-style, without rice, while Matt has rice with his. Sometimes we use quinoa, buckwheat or amaranth for us. We always try to pile half of our plates with salads or veggies. We have a few fish favourites that even the boys enjoy, recipes for all of which are in the book. When we serve burgers, including the Beef and Mushroom Burgers (page 187), Fish Cake Burgers (page 184) and the Minced Egg and Pea Burgers (page 188), I tend to have mine without bread and Liana has recently started to ask for the same – perhaps consciously recognising that she feels better not eating it in the evening. The point here is that it’s not hard to cater for many when a member of the family has intolerance or sensitivity to a particular food group. For shared meals, simply go with the option that’s best for them. At other times, you can indulge in the foods you love.
18 Be mindful though that removing a food from a diet when not sensitive to it can actually lead to developing that particular sensitivity through absence. Desserts I’ve never been a big fan of dessert as a bargaining tool at dinner – it can lead to overeating and regular dessert foods are not always the most nutritious. And so dessert is either reserved for special occasions, like going out to dinner or a celebration with homemade cake, or comes in the form of fruit or Instant Fruit Sorbets or Ice Pops (pages 311 and 312). Liana and Matt will quite often share a small cheese plate with fruit, olives and crackers in place of a sweet dessert, while Zac and I will most often go without unless there is Tapioca Pudding with Mango (page 307) on offer – I absolutely adore it.
19 Equipment You Can’t Live Without
What I use in my kitchen will likely be different from what you use in yours, from the stovetop to the oven, pots, pans, baking trays and even to blenders and measuring jugs, but I thought I’d mention some basics I can’t live without. Baking trays and tins I have a whole range of baking trays and tins from various manufacturers. For cakes, I generally use a 20cm springform cake tin and I find that size perfect, although for some layer cakes I prefer the 15cm form. For muffins and cupcakes, I use a 12-hole or sometimes 6-hole standard muffin tin. A rectangular cake tin is great for slices and slab cakes, and baking trays in various sizes come in handy for cookies and grilling. Chopping boards With three keen cooks in the house I have three chopping boards which are in constant rotation. They
20 are all made from bamboo because I prefer to limit plastic use whenever I can, and glass, while easy to clean, will blunt your knives. Bamboo is hard- wearing and easy to clean – just warm soapy water after most vegetable matter. To keep bacteria at bay after handling fish, seafood and meat I scrub the boards with half a lemon (you can re-use a squeezed half) and some sea salt flakes after washing with soap. Replace your chopping board once the knife grooves become deep and more pronounced because they harbour leftover food and can be hard to wash. Cast-iron pans For stovetop-to-oven cooking, I have a couple of smaller cast-iron pans and lidded skillets, which are handy for braising sides and small quantities of diced meat. I rarely use my large covered casserole but it comes in handy for slow cooking big pieces of lamb shoulder or making my mum’s Traditional Tripe (page 229). While cast-iron pans can be pricey, I picked up my two favourites on sale at the supermarket. Stainless steel pots and pans I’m a recent induction cooking convert and abso- lutely adore my stainless steel cookware. It is easy
21 to clean and I don’t have to worry too much about whether the various coatings on ‘non-stick- pans are really safe for us or not. The stainless steel pots and pans can be scrubbed with a scourer, and most are oven-safe to about 200°C. Cooking on stainless steel can take a little getting used to as food, meat and fish especially, tends to stick if the pan temperature is set too high. If that happens, reduce the heat and using a stainless steel spatula gently dislodge the food from the pan. Keep the temperature a touch lower than before to prevent food from sticking further.
22 Ceramic frypan I’ve recently bought a ceramic frypan that works in a similar fashion to other non-sticks but the coating is made from a non-harmful ceramic glaze. It is easy to clean and requires no oil for frying – fish and eggs slide off beautifully and it’s great for cooking omelettes. I make sure to wash it gently without scraping the surface and tend to use wooden utensils instead of plastic, but I’ve found that gentle handling with stainless steel utensils works too. Coffee grinder To grind small quantities of spices and sugar, I use a coffee grinder. Electronic thermometer Electronic thermometers are extremely accurate and are very useful when you need food tempera- tures to be exact or when judging doneness of roasts and baked goods. I find mine extremely useful for making Pot-set Yoghurt (page 41) and ensuring that dishes such as meatloaves, roasts and breads are cooked through. Most thermometers come with detailed temperature guides but you can find a quick-reference guide on page 339 of the book.
23 Electric mixer Any trusty benchtop or hand-held electric mixer will do as long as it has a couple of speeds to choose from and attachments for creaming, whipping and folding. A dough hook comes in handy for making the Small Batch Wheat Rye Sourdough (page 74) too. To be honest, I mostly use my hand-held blender’s interchangeable whisk attachment for smaller jobs. Food processor and blenders I have a hand-held blender that also has a whisk and chopping attachment. I use the immersion and chopping attachments all the time – the latter is perfect for processing small quantities and it is exactly what I prefer to use to make Nut Butters (pages 80–81). For larger quantities, I use a benchtop food processor. For smoothies, I use a power blender to get all the lumpy bits out. It is really worth investing in one and there are many good-quality brands on the market now that are affordable. Knives A good set of stainless steel knives does not have to cost an arm and a leg, especially if you opt for a smaller set with three or four knives you will use
24 all the time. Your money is better spent on quality than quantity There are two basic knives I use all the time: the chef’s knife for chopping, and a serrated knife for slicing bread, frozen foods and … opening coconuts – gosh those things are tough! For that reason, my preference is for forged knives which are made from one piece of steel that includes the blade and the handle – others tend to break. Occasionally, when I buy cheaper fish fillets with skin on I use the paring knife to skin them. It’s also good to have a spare chopping knife and a good knife sharpener handy.
25 Mandolin slicer My mum had one of these in the kitchen when I was small and I always wanted to help with shredding cabbage for slaws and cucumbers for salads. Opt for a good-quality one with various interchangeable attachments that allow for slicing and julienne slicing and a safeguard for fingers. It comes in handy. Microplane zester They might seem expensive but having a Microplane zester has been one of the best investments I have ever made. Actually, it was a birthday gift, so if you’re on a budget put it on your birthday wish list. It’s perfect for finely zesting citrus and grating frozen ginger and turmeric, chocolate and nuts. Pizza stone This was a gift as well and a bit of a revelation. If you want to achieve the perfect crunchy bottom crust on your sourdough breads, pizza bases or cookies, invest in a pizza stone. Ours lives in the oven almost permanently. Rolling pin You can choose from wooden or marble rolling pins. Both are great and come in handy for all sorts of
26 pastry, especially the Dumpling Skins (page 85) which need to be rolled out quite thinly. Spring-loaded ice cream scoop I have a vintage spring-loaded ¼-cup capacity ice cream scoop which was initially purchased as a photography prop. I now find it useful not just in photos or for serving up ice cream but also for measuring cookie dough when baking Almost Breakfast Cookies (page 262) or making sure that our Fish Cake Burgers (page 184) are evenly sized. They are quite cheap and available from most homeware stores and even some supermarkets. Wok I have a cast-iron wok, which works on my induction stove and is invaluable for stir-fries of all sorts and making non-soggy fried rice. It is quite heavy to handle on your own, so if you’re a ‘single’ cook you may prefer to opt for an aluminum or stain- less steel one instead. Their shape gives superior heat distribution which means you can cook things without trapping excess steam which can result in stewy, dry meat.
27 Additional Recipe Uses
Most recipes in the book come with a head or side note with additional uses or serving ideas, however there are a few more I wanted to mention which we were not able to fit on the pages of the book. Where possible I have included direct links to the blog that you can click on and save. Yoghurt Cream Cheese (page 41) You can preserve the cheese in a savoury version, called Labneh (recipe on the blog). Otherwise use it as you would regular cream cheese – in cheese- cakes, as a spread or served with a little honey or rice syrup and sprinkled with cinnamon, nuts and seeds for dessert. Ranch Dressing (page 44) This wonderfully spicy dressing goes well served with a Cobb salad – an American salad of chopped raw vegetables, hard-boiled egg and often bacon. It is also fabulous served alongside a roasted chicken
28 or as a dip for raw veggies – one of my favourite vegetable snacks when we travel. Jamaican Jerk Mix (page 46) Use 1–2 tablespoons of the Jamaican Jerk Mix to dry rub or as a marinade for chicken or ribs. Add roughly the same amount of the spice mix to your next Bolognese sauce and watch it transform into a delicious, completely new dish. Italian Herb Mix (page 46) Sprinkle on pizza, toasties and add to soups. It also goes well mixed into breadcrumbs for schnitzel or in the Baked Crumbed Fish recipe (page 204). Chinese Master Stock (page 65) Use the stock to poach up to 4 pieces of fish – salmon is great here, with Asian greens and mushrooms. Serve with noodles for a delicious fish, veggie and noodle soup. Top with coriander leaves and chilli, if you like. Fermented Dill Pickles (page 66) Add these, diced, to a regular potato salad (see Polish Salad My Way on page 157). You can also make a deliciously sour Polish Dill Pickle Soup (recipe on the blog) but note that most of
29 the probiotic goodness will be lost. To boost the nutritional goodness of the soup use bone broth instead of stock. Sauerkraut (on page 69) For best probiotic effect, sauerkraut should be eaten raw but it is also delicious cooked in the form of Bigos, a Polish sauerkraut and sausage stew (recipe on the blog) or stuffed into Dumplings (recipe on the blog). If you need to hide it, chop it finely and add it to mixed slaws, about ½ cup to start with, and haters will be none the wiser. Cashew Paste (page 78) If you’re after some cool refined sugar-free Hot Cross Bun Truffles, this base will be your friend (recipe on the blog). Dumpling Skins 2 Ways (page 85) Dumplings might seem time-consuming to make, but if you have kids I bet they will be keen to lend a helping hand. In addition to the Pork, Cabbage and Coriander stuffing (page 214), we really love sweet versions too: with blueberries (recipe on the blog) or mango. There is also a delicious potato, ricotta and onion version (recipe on the blog).
30 Green Mash (page 165) You already know that this mash is perfect for hiding an extra serving of veg, so why not try using it as topping for your next shepherd’s pie? Delicious. Fish Cake Burgers (page 184) You can also try rolling these into bite-sized balls and poaching in gently simmering stock or adding to Laksa with the Lot (page 137). Alternatively, mash a cup of peas into the mix and crumb to make fish fingers – cook in the oven or fry in a little oil of your choice. Beef Stir-fry with Miso, Chilli and Garlic (page 196) This is one of our favourite dishes, but it tastes equally good prepared with prawns, octopus or even salmon pieces if beef is not really your thing. Pork, Cabbage and Coriander Dumplings (page 165) Substitute pork with minced turkey or chicken if you prefer. Slow-roasted Lamb Shoulder (page 239) Some people find the ‘lamby’ flavour a little too strong, so pork shoulder is a great alternative. Use it
31 for Nachos (page 240), or shred and mix with a little chipotle yoghurt (borrowed from the recipe on page 111) and serve as sliders with a generous helping of one of the slaws (on page 154). Quinoa and Rice Krispie Squares (page 273) Use this base recipe to make Chocolate Crackles by adding 3–4 tablespoons cocoa or raw cacao powder to the mix. Cream Puff Pavs (page 288) Use the base pastry recipe to make sweet or savoury profiteroles. For sweet, simply fill with whipped cream or Rum and Raisin Ice Cream (page 315) and glaze with a little melted dark chocolate or borrow the Rocher Icing recipe (page 293). For a savoury canapé fill the puffs with Hot Smoked Salmon Pâté (page 251) and finely sliced cucumber. Chocolate Cake with Rocher Icing (page 293) We’ve recently been baking the batter in a donut pan – they turn fabulously cute, don’t you think? Fill the donut pan holes about half-full and bake at 180°C (160°C fan-forced) for 14–15 minutes. It makes roughly 27.
32 33 More Kitchen Tips!
Recycle jars The top shelf of my pantry is a collection of big, small, round, square and everything-in-between jars. I don’t always peel the labels off, only when it’s easy, because I can usually recognise the various jar contents by sight or smell. If you prefer, you can soak your jars in hot water and peel off the labels, then stick on your own. I use them to store leftover soups, stews, excess smoothies, homemade chilli sauce, curry pastes and dressings, and then to tote them to places. Great for picnics and portable lunches. Wash your jars in a dishwasher Did you know you could wash jars in the dish- washer? It’s a handy tip especially if you’re using them to store strongly flavoured food.
34 Baked on or burnt food stains For stainless steel cookware, simply allow the pan to cool down slightly, then soak it in hot soapy water for 10 minutes. The food should come off easily with just a dish cloth. For more stubborn burns, fill the pan with hot soapy water, place back on the stovetop and simmer for 5–10 minutes to help loosen the food. Any black burn marks can be scrubbed with a scourer. This is why I absolutely love my stainless steel pans. For really stubborn stains, bicarb soda and water brought to the boil in the pan will lift off most of the burnt food and eliminate the need for too much scrubbing. Re-wash and re-use You can quite easily rinse out zip-lock bags as well as plastic containers left over from things like ricotta, cottage cheese or olives, and re-use them for storing dips, sauces, nuts and leftover cold dishes. Stainless steel surfaces Use soda water to give your stainless steel surfaces a good clean and leave them shiny.
35 Store dried herbs and spices away from the oven and stove To preserve their fragrance and flavour, dried herbs and spices should be kept in airtight containers away from the stove and oven because heat can release their aromatic oils. Also, buy smaller packets of herbs if you don’t use a lot and refresh them every quarter, using any older leftovers up in a dish or two. Refresh stale bread This method works best for whole loaves, especially sourdough. Wrap the loaf in a damp, clean tea towel for 15 minutes, then place in a hot oven for 3 minutes. Rescue burnt food The key to saving burnt food is do not stir. Simply transfer about three-quarters of the food to another dish, discarding the burnt bottom quarter. For burnt potatoes or other root vegetables, cut off the burnt parts and proceed using the remaining parts. Make your own breadcrumbs I tend to use sourdough or rye sourdough bread- crumbs that I grind myself from leftover bread crusts, which I dry out in the oven first. Feel free to use any bread to make your own crumbs
36 – sourdough, multigrain, even gluten-free loaves are great for this. Store bread crusts in the freezer until needed, then simply toast a few slices and allow to cool completely on a wire rack before processing. Store them in an airtight container in the pantry. Use lids Cover pots and pans with lids to save energy and heat the contents more quickly. Leave lids on and lower the temperature to reduce content evaporation and prevent things from burning accidentally. Green potatoes If your potatoes have turned green, peel well or chop that part off to remove the toxic alkaloids that have accumulated in the green part. Use salt to soften vegetables To speed up the process of softening vegetables while cooking, both in water and in oil, sprinkle a pinch of sea salt flakes into the boiling water or onto the vegetables. Keep probiotics warm not hot When exposed to temperatures over 50°C probiotics die. Yoghurt and miso should be added to dishes at the end of the cooking process, when serving.
37 Bring meat to room temperature before cooking To reduce cooking time and get a beautiful crust on the outside without the risk of the meat stewing, bring thick cuts of beef and lamb as well as mince to room temperature before cooking. Around 20 minutes out of the fridge is usually fine, less in warm weather. Don’t overcrowd the pan with meat Always cook large quantities of meat, especially for stir-fries, in smaller batches to prevent the pan from cooling down and the meat from stewing. Store-bought barbecue chickens To get the most out of a barbecue chicken, peel the meat from the bones, shred the leg and breast meat separately and keep in zip-lock bags in the freezer for up to 2 months. Use the skin and bones to add flavour to homemade chicken stock, then discard. Keep nuts, nut and seed flours in the fridge Because of the high fat content in most nuts and in some seeds, they can quickly ‘go off’ and the oil in them turn rancid, especially in summer. To prevent
38 this from happening, store nuts as well as nut and seed flours in airtight containers in the fridge. Bring to room temperature before using.
39 Extended Glossary
Agar-agar (agar) A high-fibre gelling agent from seaweed and used as a thickener, agar-agar is also a vegetarian alternative to gelatine. It needs to be boiled to set, can be re-boiled and stays set in warm temperatures (unlike gelatine which can ‘melt’ and needs to be refrigerated). It is sold in many of the large supermarkets, Asian grocers and online in powder form, as flakes and as bars. In recipes use half the amount of agar-agar powder for gelatine.
Al dente A term used to describe the texture of pasta, rice and vegetables as tender or soft on the outside but still firm in the middle, ‘to the bite’.
Almonds Sweet almonds, the most commonly found eating variety, are delicate and slightly sweet in flavour. They are high in good fats, vitamin E, fibre and protein. Bitter almonds are more strongly flavoured and contain traces of lethal prussic acid when
40 raw. Processed bitter almonds are used to flavour extracts and liqueurs.
Almond meal (ground almonds, almond flour) Almond meal is made from ground blanched (skinless) or whole (skin on) almonds. Recipes in this book use blanched almond meal.
Amaranth Amaranth comes from a spinach family. It is avail- able as both leaves, although rare, and dried seeds. The greens have a good, slightly sweet flavour and can be used both cooked and raw. The seeds need to be cooked before using and are used as a cereal, served in place or rice and can be milled into flour.
Antioxidants Antioxidants are compounds found in plant foods, including beta-carotene, vitamin C and bioflavo- noids, that fight off free radicals, boost immunity and slow the aging process. Antioxidants are most concentrated in the skin of fruits and veggies, so look for colourful produce which indicates high antioxidant levels. Do not confuse antioxidants found naturally in fresh fruit and vegetables with ingredients referred to as antioxidants listed on the ingredient label,
41 which are a form of a preservative generally added to protect oils from going rancid. Commonly found in peanut butter.
Arrowroot (tapioca flour, tapioca starch) Arrowroot is a starch extracted from a tuber, used for thickening sauces and often added to gluten-free baking flour mixes.
Bean sprouts Bean sprouts are the fresh sprouts of the mung bean and because they are sprouted they can be easier to digest than the beans themselves. They can be used in stir-fries, noodle soup dishes and spring rolls. Add them at the end to keep them crunchy. Store in iced water and keep in the fridge where they will last for a few days if the water is changed daily.
Belachan (see Dried shrimp)
Broadbeans (fava beans) Broadbeans are popular in many cuisines including Northern African, European and Mexican. They can be bought fresh in stalks, similar to peas, which are discarded and frozen, covered in a soft shell which can be easily removed after boiling or steaming.
42 Buckwheat Despite its name buckwheat is wheat- and gluten- free. It is a seed of a broad-leafed leguminous plant. Buckwheat flour is used to make Japanese soba (buckwheat noodles) and in many European cultures as a substitute for rice or enjoyed as porridge. It comes in raw and roasted varieties.
BPA (Bisphenol-A) BPA is the known endocrine disruptor found in hard plastics and lining of canned produce. It’s linked to reproductive disorders, liver damage and was recently flagged as being able to cause genetic mutations. Choose BPA-free plastics or use glass containers for long-term food storage. See Shopping List (page 28) for some BPA-free alternatives.
Cardamom The spice, which comes in husky pods hiding a glossy flavourful seed, has a pungent aroma and a warm, spicy-sweet flavour. It needs to be crushed or ground before using. Aids digestion and promotes heart health.
Cayenne pepper A red chilli pepper that is milder in flavour than hot chilli. It is an excellent circulation booster and increases metabolism.
43 Cheesecloth (muslin) Used to strain curd cheese, cover jars or to make Yoghurt Cream Cheese (page 40). Available from most textile stores – I’ve also been known to buy large triangular gauze bandages from the pharmacy and use those as they are sterile and food-safe.
Chia Related to watercress, these tiny, gluten-free black or white seeds from the Mexican Salvia hispanica plant are full of antioxidants, protein, and soluble fibre. As a rich source of omega-3 fatty acids, chia helps the body absorb vitamins A, D, E, and K from other foods. Chia are also a natural gelling agent and thickener. Some people find chia seeds hard to digest so grinding or blending can be beneficial.
Chinese cabbage (wombok, wong bak) A large, frilly-leaved cabbage also known as wong bak or wombok, Chinese cabbage is used in soup, stir-fries or added to stuffings. It has a mild flavour with tender pale green leaves and crisp white stems. Shred finely for soups or cut into thicker pieces for stir-fries.
44 Chorizo Chorizo sausage is made from pork and flavoured with garlic and paprika which gives it a rich red colour. It is smoked and can be bought fresh or dried. Look for gluten-free varieties if you prefer. It does contain nitrates so only occasional consumption is recommended.
Cinnamon Cinnamon is harvested from the bark of the cinnamon tree. Cinnamon is much finer cassia. It has a pleasant sweet aroma and is said to ward off fatigue and aid digestion. It can be used in both savoury and sweet dishes.
Coconut oil Extra virgin coconut oil is a plant-based saturated fat extracted from coconut flesh making it suitable for vegetarians, vegans and those on a nut-free diet. Stable for frying and baking, it solidifies at cooler room temperatures. Simply pop the jar in a sink of hot water to liquefy, or scoop into hot pans or liquids. See My Take on Fats (page 10) for more information.
Coconut sugar A mineral-rich sugar made from dehydrating the nectar from coconut blossoms, coconut sugar has
45 a caramel-like flavour and can be used in baking or sprinkling onto foods. It is about half fructose. See My Take on Sugar (page 7) for more information.
Coriander (cilantro) Coriander is the world’s most commonly used herb. Both the fresh leaves and seeds are used. The herb has a fresh citrusy taste, aids digestion and has antibacterial properties, and is used in curries and as garnish in South-East Asian, South American and Mexican dishes.
Crudites Crudites are raw vegetables, thinly sliced or grated, and served as an appetizer or with a dip, as a snack. They can include carrots, celeriac, cucumber, capsicum, cabbage, celery, fennel, tomatoes and radishes.
Cumin Cumin is a warmly spiced seed used in Mediterranean, South-East Asian and South American cuisines. It aids digestion, combats nausea and promotes tissue healing.
Dairy-free probiotic capsules (see Probiotic capsules)
46 Dates (Medjool dates) Dates are high in sugar but also contain lots of fibre which is beneficial to slowing sugar absorption into the bloodstream. They also contain calcium, potassium, phosphorus, magnesium and vitamins B and B2. They can be enjoyed raw or blended into a number of foods. My preference is for fresh and fleshy Medjool dates. Dried dates need to be soaked in hot water for 15 minutes before using.
Demerara sugar Demerara sugar is a pale-coloured and mild-tasting raw cane sugar that’s processed by dehydrating whole cane juice. It is rich in minerals and contains about half its weight in fructose. See My Take on Sugar (page 7) for more information.
Dijon mustard Named after its place of origin in France, it’s yellow in colour with a creamy, smooth consistency and mildly spicy flavour. See Shopping List (page 28) for additive and preservative-free brands. Mustard has been shown to boost appetite and relieve muscular pain.
47 Dill (dillweed) Dill’s fernlike leaves are best used fresh but can also be chopped and stored in an air-tight container in the freezer for up to 12 months and used as needed.
Dill flowers (dillweed flowers) Dill flowers are the flowering part of the dill plant and can be used in garnish as well as adding flavour to fermented pickles. They can be a little tricky to find, so try growing your own dill or look for bunches with flowering stems.
Dried shrimp (dried shrimp paste, belachan) Dried shrimp are tiny dried prawns used in South-East Asian cooking to add richness to curry pastes. They can be purchased from most Asian supermarkets. Grind to a powder or make into a paste with the addition of oil. Dried shrimp paste (belachan) is also available from most Asian grocers.
Drinking coconut (see Young coconut)
Linseeds (flaxseeds) Crunchy and delicious with a pleasant taste, linseed are packed full of nutrients, omega-3 fatty acids, antioxidants and minerals that are essential for
48 optimum health. They aid digestion by relieving constipation and helping clean the intestinal tract.
Five spice powder (Chinese five spice) An aromatic spice blend used in Chinese cooking that typically contains star anise, Szechuan or black pepper, cinnamon, cloves, and fennel seeds.
Food colours (artificial food colours, natural food colours) Artificial food colours are synthetic dyes made from petrochemicals or coal tar and have no dietary value. They are used only to correct and enhance food colours. They are in most processed foods – often added to plant-based margarines, mayonnaise, cheese and soft drinks. They’ve been linked to health concerns like allergic reactions and behavioural problems in children and may also increase the risk of some cancers. Avoid yellow (102 also called tartrazine, 104, 110), which can cause allergic reac- tions like itching or hives, and red (122,123,124,129), which has been associated with increased risk of tumours and cancer. Blue (132, 133) and green (142, 143) should also be avoided. Natural food colours are not always what they appear to be even though they are often included in products containing ‘no artificial colours’. Although
49 classified as natural, caramels (150a, 150b, 150c, 150d) are produced using synthetic methods. Consuming products containing cochineal or carmine (120), a red colouring made from ground-up bugs can cause allergic reactions in some people. Annatto (160b) is often used as a natural colour in cheese and plant-based spreads and can also cause skin problems. There are some plant-based natural food colours available – using spirulina, beetroot juice, carrot and turmeric – but they often also contain sugar and citric acid, so use mindfully and sparingly. See Shopping List (page 28) for some suggestions.
Fresh cream (see Pure cream)
Galangal (Laos root) A member of the ginger family, galangal has a woody texture and is used to give flavour to Thai and South-East Asian cuisines. The flavour is similar to ginger, which you can use in place of galangal, though it is somewhat sharper and the root has a woodier texture.
GMO (genetically modified organism) The only way to be sure you’re not eating GMOs is by choosing products from certified organic producers,
50 who agree not to use genetically modified seeds or ingredients, or products that state non-GMO next to particular ingredients. Soy beans, corn, wheat, cotton and canola are some of the most prevalent GMO crops. To create a GMO, scientists inject a host organism with a foreign gene to increase the crop’s resistance to pesticides, pests or freezing. The process also involves scientists injecting a virus or bacteria to encourage the foreign gene’s invasion, followed by antibiotic marker gene.
Ginger (ginger powder, root ginger) Ginger is a versatile ingredient in both sweet and savoury dishes. It can be enjoyed raw, pickled or steeped in tea. Ginger powder is often used in baking to add a hint of flavour and spice. Ginger aids digestion and helps relieve the symptoms of colds, headaches, arthritis and constipation.
Green coconut (see Young coconut)
Haloumi Haloumi is a traditional brined cheese from Cyprus made from goat’s milk but there are also varieties made from cow’s milk. Usually fried or grilled before eating, it can also be eaten raw.
51 Harissa (harissa paste) Harissa is a North African hot paste which is typically a mixture of blended chillies, garlic, cumin, coriander, mint and oil. It is available in tubes from many grocers and supermarkets.
Herring An oil-rich cold-water fish usually sold pickled in jars or marinated in oil. Some canned varieties are also available. Both fresh and herring in oil are salty so need to be soaked before using.
Jerusalem artichokes Jerusalem artichokes belong to the sunflower family. They are the plant’s underground tuber, similar in shape and appearance to ginger. They make for a wonderful addition to soups, imparting an almost smoky flavour, and are said to have strong anti-inflammatory and cancer-fighting properties.
Kaffir lime (Kaffir lime leaves) Kaffir limes are similar in size to a normal limes but the skin is bumpy. Both the grated skin and leaves are used in South-East Asian cooking, although the fruit is rarely sold because the flesh of the fruit is not used at all. Kaffir lime leaves are available from
52 most grocers, major and Asian supermarkets and can be bought fresh or dried.
Kale (borecole) Kale’s dark blue-green curly leaves are highly nutritious and are a common ingredient in green smoothies, but they are also high in goitrogens which when consumed in excess can cause nutrient malabsorption. To soften the leaves for use in salad rub them with lemon juice and oil until wilted.
Lemongrass A main ingredient in Thai and South-East Asian cui- sines, lemongrass is a root that can be used fresh, dried or powdered to impart its lemon flavour to sweet or savoury dishes. When using fresh lemon- grass, trim the ends and peel back the hard woody layers to reveal soft white flesh in the middle. The peel can be steeped in boiling water or tea.
Liquid smoke Liquid smoke is produced by burning wood chips (most commonly applewood or mesquite) and condensing the smoke into a liquid form. It can be added to sauces, cheese brined and to marinades. A little goes a long way.
53 Miso (miso paste) A fermented paste made from soybeans that comes in several different strengths and is a rich source of probiotics. As a general rule, the darker the colour, the stronger the flavour. Be mindful to buy non-GMO paste and one that’s free from additives (such as wheat or MSG) and preservatives. See Shopping List (page 28) for more information.
MSG (monosodium glutamate) MSG is a form of glutamate, which is naturally present in protein-containing foods like cheese, milk, meat, peas and mushrooms and gives them that rich flavour. A fermenting process using starch, sugar beets, sugar cane or molasses creates the MSG that is now used to enhance flavours in many foods including ready-marinated meats, soups, salad dressings, chips and many Asian foods including store-bought kimchi and miso, as well as takeaway foods. MSG can provoke an allergic reaction. Other names for MSG include autolysed yeast, yeast extract, hydrolysed plant protein, and hydrolysed protein.
Mustard (see Dijon mustard)
54 Nitrates Nitrates are used to preserve meats like ham, bacon, salami and chorizo. They should be consumed sparingly because overconsumption has been linked to cancer. Note that even naturally preserved meats contain nitrates.
Nutmeg The oval, brown, wrinkly seed of the nutmeg tree, nutmeg is used grated to spice a wide range of both sweet and savoury dishes.
Oats (rolled oats) Oats are high in fibre, protein and iron. Rolled oats are groats (the part of the oat kernel used for food) that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted. Although they do not contain gluten, they contain avenin which is a protein similar to gluten and can affect those allergic or sensitive to gluten.
Pepitas (pumpkin seeds) Pepitas are a great source of zinc, a mineral that plays a vital role in boosting prostate health and protecting against cancerous changes. They are also a great source of fibre, which helps promote regular bowel movements.
55 Preservatives Preservatives are artificial additives designed to keep foods fresh and inhibit the growth of bacteria, yeasts or mould. They can cause allergic reactions in some people and should be avoided. Look for preservative-free varieties, or products with natural preservatives like unprocessed oils, citrus juice, honey and essential oils, which replace synthetic ingredients to maintain food’s freshness. See also Antioxidants, Nitrates and Sulphites.
Probiotic capsules (dairy-free probiotic capsules) Available from pharmacies and health food stores, probiotic capsules contain live cultures which are essential to a healthy gut and improved digestion. They are a great supplement for anyone suffering from candida or yeast infections, and to take following a course of antibiotics to restore a healthy gut flora.
Psyllium husk Psyllium husk is a gluten-free seed used as a binder when combined with a liquid or to add elasticity to gluten-free baked goods. Available from most supermarkets, health food stores and online.
56 Pure cream (fresh cream, whipping cream) Pure cream is made from the skimmed butter fat part of full cream milk. It is about 30 per cent pure fat in content and, unlike thickened cream, it contains no thickeners or additives. It is ideal for cooking and whipping. See Shopping List (page 28) for more information.
Quark A mild tasting fresh curd cheese made from skim milk. It can be used in sweet and savoury dishes instead of cottage cheese and ricotta. See Shopping List (page 28) for more information.
Quinoa Pronounced ‘keen-wah’, quinoa is a gluten-free protein-rich seed that has a fluffy, crunchy texture and slightly nutty flavour when cooked. Quinoa is a complete protein which means it includes all nine essential amino acids. Rinse before use to remove soapy saponins which may inhibit nutrient absorp- tion. Use as you would rice, or add to rice to bulk up nutritional value.
Quinoa flakes Similar to rolled oats, quinoa flakes are flattened steamed quinoa seeds. They can be used to make
57 porridge and make for a great substitute for bread- crumbs. Available from most major supermarkets and health food stores.
Rice flour Rice flour is made by milling whole white or brown rice grains. It can be used to thicken soups and stews, and also provides an alternative to wheat flour in cakes and biscuits when mixed with a starch such as arrowroot. My preference is for white rice flour because it is milder in flavour and finer in texture.
Rice malt syrup (rice syrup, brown rice syrup) Rice malt syrup, not to be confused with malt syrup, which contains wheat, is a thick, viscous syrup similar in consistency to honey. It is made by boiling down brown rice grains. While it is fructose-free and thus only half as sweet as honey or sugar it is also devoid of nutrients. Some people may experience digestive discomfort if consumed in excess because the complex sugars it contains act in the body in a similar way to fibre. See My Take on Sugar (page 7) and Shopping List (page 28) for more information.
Rolled oats (see Oats)
58 Rosemary An aromatic shrub native to the Mediterranean with evergreen leaves (needles), rosemary is available fresh or dried. It goes particularly well with roasted meats and vegetables.
Rye flour Rye flour is made by milling whole rye grain and is used predominantly to make sourdough loaves. It contains gluten and creates a heavier texture and darker colour than wheat-flour white bread. Breads made using rye flour are high in bran and soluble fibre. In most recipes you can use naturally gluten-free teff flour instead of rye.
Sea salt (sea salt flakes) Generally more expensive than table salt – which is often processed, iodised and contains additives – sea salt is made by the evaporation of seawater which means it contains more micro-nutrients and trace minerals, including calcium, magnesium and potas- sium, and is additive-free.
Speck Made from the hind pork leg in a similar way to pro- sciutto, speck is a fatty cut that’s cured and smoked to add flavour and help preserve the meat. It can be
59 added to soups and stews or used in place of bacon. It does contain nitrates so use sparingly.
Spring onion (green onions, shallots, scallions) Spring onion is an immature form of the onion, widely cultivated for its tiny white bulb and long green leaves which are eaten in salads. Some FODMAP people report being able to eat the green parts without issues.
Stevia Stevia, a member of the chrysanthemum family, is a natural sweetener and sugar substitute. Its leaves, available as an unrefined milled green powder, are 10 to 15 times sweeter than white sugar. Granulated stevia, which looks like white sugar, is processed and combined with erythritol, a sugar alcohol that can cause stomach upsets in some people. Stevia drops (the stevia extract) could provide a better option. See My Take on Sugar (page 7) for more information.
Sulphites (sulfites) One of many common food additives, these sulphur- based preservatives prevent discoloration and black spots in food like baked goods, canned fruits and vegetables, condiments, dried fruit, vegetable juice
60 and wine. Sulphites can destroy food’s vitamin B1 and cause allergic reactions and headaches. If you may have sensitivities, avoid foods with labels listing sulphur dioxide, potassium bisulphite, potassium metabisulphite, sodium sulphite, sodium bisulphite, and sodium metabisulphite, opting instead for sulphite-free or unsulphured versions.
Tapioca flour (see Arrowroot)
Tapioca pearls (sago) Tapioca pearls are starchy granules made from the cassava root that’s ground then formed into balls and dried. They are used to make creamy pudding-like desserts.
Tahini A paste or butter obtained from grinding sesame seeds, tahini is used as a spread or to add thickness and flavour to dips. Also used in sweet dishes, it comes in a hulled and unhulled variety, the latter being darker and much stronger in flavour.
Tamarind paste (tamarind puree) Tamarind paste is a fruity sour pulp which gives a tart sweetness to many dishes and curry pastes. It promotes regular bowel movement and tissue
61 healing. Available from the Asian section of the supermarket, Asian grocers and online.
Teff (teff flour) Teff, from Ethiopia, is a tiny greenish-brown grain that’s both gluten-free and highly nutritious. Available in flour form from health food stores, gro- cers and some supermarkets (see Shopping List on page 28) it makes a good substitute for rye in baking. It is also a good base for gluten-free sourdough.
Tempeh Made from fermented soy beans, tempeh is a highly nutritious and versatile ingredient. Its firm texture allows it to be cooked in many different ways – marinated, deep-fried, boiled or steamed – and it is much easier to digest than tofu. Opt for tempeh made with non-GMO soy beans.
Turmeric Renowned for its healing and anti-inflammatory properties, including treatment of respiratory conditions and problematic skin, the turmeric root is bright yellow. It adds great colour to dishes but be mindful that it stains surfaces easily.
62 Vinegar (apple cider vinegar, balsamic vinegar) Apple cider vinegar is made from the fermenta- tion of apple cider. It is used as a home remedy for reducing water retention and boosting metabolism, and it helps managing acid reflux. There are many different substances in apple cider vinegar including important minerals, trace elements and vitamins. Use in cooking, salad dressings and mayonnaise. Most balsamic vinegars on the market today are made by adding sugar or other high-fructose sweeteners to achieve that classic thick, sticky consistency. Best to avoid altogether or opt for the more expensive traditionally aged balsamic if you must use it.
Wasabi Although often thought of as related to horseradish, wasabi is actually a herb. Most commonly used in Japanese cooking as a condiment, it has a pungent, peppery flavour not unlike horseradish. The roots are a pale green in colour. You can also eat the leaves, flowers and stalks although it is most commonly found as a paste or dried powder. It’s hard to find fresh although Tasmania has a small industry. Most commonly it’s found as a paste, which can contain gluten and other additives, or dried powder which tends to be more pure.
63 Xanthan gum Produced by fermentation of corn sugar, xanthan gum is often used in gluten-free products to add elasticity to doughs, pastries and breads. Available from most health food stores and online.
Young coconut (green coconut, drinking coconut) Young coconuts have a soft, green outer skin that covers a pale husky layer underneath. They can be easily opened with a serrated knife or a special coconut opener, compared to the brown (old) coconut shell. The clear water from the coconut is high in potassium and relatively low in sugar, while the flesh is soft, moist and creamy.
Zucchini flowers (courgette flowers) The flower of the zucchini (courgette) is the delicate yellow-petalled bud from which the vegetable grows. Zucchini flowers are delicate in texture and have no flavour on their own, but they can be stuffed or added to dishes for decoration.
64 65 66 Extended Index
A agave 8 allergic reactions 328 almost breakfast cookies 262 amaranth tabouleh with beans and haloumi 150 apple cider, herbed, vinaigrette 44 arrowroot 24 Asianesque dressing 44 avocado chilled cucumber, avocado and buttermilk soup 138 mayonnaise 54 smash 258 tartare sauce 54 B bacon manwich, Zac’s 116 baked beans Brittany 115 banana and date semifreddo 308 banana choc top ice pops 312 slice 94 basics, homemade 37 beans amaranth tabouleh with beans and haloumi 150
67 baked beans Brittany 115 canned 24 green mash 165 beef and mushroom burgers 187 broth 62 cheeks, slow-cooked 226 pies, mini mince and mushroom 248 steak, the best pepper with veg 225 stir-fry with miso, chilli and garlic 196 Swedish-style meatballs in dill gravy 194 beetroot mash 165 peppery beetroot soup 133 quick goat’s cheese with roasted beetroot 180 berries berry bliss sorbet 311 breakfasty berry ice pops 312 better than OJ smoothie 107 blueberry Danish breakfast bowl 107 frosting 280 BPA (Bisphenol A) 25 bread 24, 34 baking tips 70 gluten-free sourdough 75 gluten-free starter 73 rye sourdough 74 rye starter 73 troubleshooting tips 70
68 breakfast almost breakfast cookies 262 baked beans Brittany 115 banana slice 94 better than OJ smoothie 107 big breakfast tray bake 112 blueberry Danish breakfast bowl 107 buns, coconut and berry 97 carrot cake porridge 103 chia and rockmelon puddings 104 coconut apple fritters with tahini caramel sauce 93 glowing skin smoothie 107 granola, spice and everything nice 98 ice pops, breakfasty berry 312 kisiel, hot raspberry and apple 104 porridge 100–1 spreads 24 zingy green breakfast smoothie 107 brined vegetables 330 broccolini salmon, grilled, zucchini and 200 broth chicken or beef 62 pork in ginger and spring onion 217 buckwheat and mushroom cabbage rolls 183 garden salad 142 peanut butter and buckwheat fudge bites 299 burgers beef and mushroom 187 fish cake 184
69 minced egg and pea 188 butter 10, 22 nut-free seed butter 80 toasted coconut 83 buttermilk chilled cucumber, avocado and buttermilk soup 138 cow’s milk version 39 vegan paleo version 39 yoghurt version 39 butters, nut 35 cashew paste 78 hazelnut 81 macadamia 78 peanut 91 C cabbage buckwheat and mushroom cabbage rolls 183 pork, cabbage and coriander dumplings 214 red cabbage, blueberry and coriander slaw 154 sauerkraut 69 sauerkraut slaw 154 Southern Californian superslaw 154 cakes chocolate and rocher icing cake 293 chocolate cupcakes with sweet potato frosting 283 gingerbread cake, Polish 287 lemon and chia cupcakes with blueberry frosting 280 lime and coconut mousse 284 mix-and-bake coconut, oat and pear loaf 294 popcorn cake, double chocolate and caramel 290
70 canned foods 24–5 BPA-free cans 25 capsicum, zucchini and frittata 119 caramel popcorn 290 popcorn cake, double chocolate 290 carrot carrot cake porridge 103 pumpkin, carrot and cinnamon mash 167 cashew chocolate, double deck 300 paste 78 cauliflower béchamel 190 cauliflower, squash and almond gratin 162 curried cauliflower tuna mornay 208 green mash 165 cereals 24 chai hot chocolate 323 cheese 22 alternatives 15, 22 cherry ripe bites 303 chia and rockmelon puddings 104 lemon and chia cupcakes with blueberry frosting 280 sweet chilli sauce 50 chicken broth 62 coconut poached and crab salad 146 grilled macadamia satay 235 lemon, pineapple and herb-roasted chook legs 232
71 liver parfait 254 nuggets, baked 236 sesame tamari stir-fry 230 chimichurri 174 Chinese master stock 65 chipotle mayo 53 chocolate and rocher icing cake 293 banana choc top ice pops 312 chai hot chocolate 323 cherry ripe bites 303 chocolate coconut ‘custard’ 308 cupcakes with sweet potato frosting 283 double deck cashew chocolate 300 glaze 287 milkshake 320 mint choc chip sorbet 311 popcorn cake, double chocolate and caramel 290 rocher bites 304 snickers slice, mixed 275 chorizo spinach, pea and chorizo omelette 120 choux pastry 288 chowder, coconut, leek and kaffir lime salmon 129 coconut and berry breakfast buns 97 chocolate banana sorbet 311 chocolate coconut ‘custard’ 308 coconut, leek and kaffir lime salmon chowder 129 coconut apple fritters 93 coconut poached chicken and crab salad 146
72 coconutty bark 83 lime and coconut mousse cake 284 macaroons 270 mix-and-bake coconut, oat and pear loaf 294 oil 11, 22 tapioca pudding with mango 307 toasted coconut butter 83 yoghurt 43 cookies almost breakfast 262 refrigerator 266 shortbread, ginger, pistachio and almond 265 cook’s notes 34 coriander, lime and chilli pesto 56 crab salad, coconut poached chicken and 146 cravings, deciphering 329–30 cream puff pavs 288 cucumber chilled cucumber, avocado and buttermilk soup 138 crunchy cucumber kimchi 153 D DAIRY-FREE amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 baked beans Brittany 115 banana slice 94 beef and mushroom burgers 187 beef cheeks, slow-cooked 226
73 beef stir-fry with miso, chilli and garlic 196 beetroot mash 165 big breakfast tray bake 112 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 caramelised pork belly salad 149 carrot cake porridge 103 cashew paste 78 cherry ripe bites 303 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken, grilled macadamia satay 235 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 chocolate and rocher icing cake 293 chocolate cupcakes with sweet potato frosting 283 coconut, leek and kaffir lime salmon chowder 129 coconut and berry breakfast buns 97 coconut macaroons 270 coconut poached chicken and crab salad 146 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, almost breakfast 262 cookies, refrigerator 266 coriander, lime and chilli pesto 56 cream puff pavs 288 crispy fried egg with greens and spicy yoghurt 111
74 curried cauliflower tuna mornay 208 dill pickles, fermented 66 dressings 44 dumpling skins 85 fennel, ginger and turmeric soup 126 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 frittata, zucchini and capsicum 119 fritters, coconut apple 93 fudge bites, peanut butter and buckwheat 299 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 herring salad, spicy 145 ice cream, rum and raisin 315 ice pops 312 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale and cashew pesto 56 kale ‘sea-sar’ salad 141 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61 laksa with the lot 137
75 lamb, slow-roasted shoulder 239 lamb riblets, sweet and sour 242 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon, pineapple and herb-roasted chook legs 232 lemon and chia cupcakes with blueberry frosting 280 lemon and coriander pesto fish in a paper bag 207 lime and coconut mousse cake 284 loaf, mix-and-bake coconut, oat and pear 294 macadamia nut butter 78 mandarin sherbet martinis 324 mayonnaise, blender 53 meatballs, Swedish-style in dill gravy 194 meatloaf, midweek 221 milkshake 4 ways 320 minced egg and pea burgers 188 minestrone, one-pot 134 miso soup with meatballs and soba noodles 130 mushroom sauce, creamy 58 nachos, veggieful 177 nut and seed clusters 273 nut-free seed butter 80 omelette, spinach, pea and chorizo 120 oysters with mango vinaigrette 245 paleo cinnamon donut holes 279 paleo pastry 86 peanut butter 91 penne, one-pot Mexican mince 193 peppery beetroot soup 133 pies, mini mince and mushroom 248 pizza bases 210
76 Polish potato salad my way 157 popcorn cake, double chocolate and caramel 290 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 pumpkin, carrot and cinnamon mash 167 pumpkin mac ‘n’ cheese 161 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 raspberry and pistachio ‘cheesecake’ squares 276 raspberry mojitos 324 rice paper and nori rolls 253 roasted vegetable salad 158 rocher bites 304 rolled pork and prune roast 222 rye sourdough 74 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sauerkraut 69 sausage, fennel and macadamia tarts 218 sausage rolls, upcycled 247 seafood medley with vanilla bean mayonnaise 203 semifreddo, banana and date 308 sesame tamari chicken stir-fry 230 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 slice, boiled orange and macadamia 296 smoothies 107 snickers slice, mixed 275 sourdough starter 73 spice mixes 46 spiced ‘Marty fries’ 168
77 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 tahini caramel sauce 93 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 Zac’s bacon manwich 116 date, banana and semifreddo 308 dill creamy gravy 194 pickles, fermented 66 dips fish dips 3 ways 251 veggie dips 3 ways 258 Dirty Dozen Clean Fifteen list 23 donut holes, paleo cinnamon 279 dressings 44 Asianesque 44 herbed apple cider vinaigrette 44 lemony tahini and yoghurt 44 ranch 44 drinks chai hot chocolate 323 ginger, lemon and lime tonic 318 Irish cream on the rocks 327 lemon, lime and mint iced tea 318
78 mandarin sherbet martinis 324 milkshake 4 ways 320 raspberry mojitos 324 turmeric, lemon and ginger tea 323 dumplings pork, cabbage and coriander 214 skins 85 E EGG-FREE amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 baked beans Brittany 115 beef and mushroom burgers 187 beef cheeks, slow-cooked 226 beef stir-fry with miso, chilli and garlic 196 beetroot mash 165 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 caramelised pork belly salad 149 carrot cake porridge 103 cashew chocolate, double deck 300 cashew paste 78 cauliflower, squash and almond gratin 162 cherry ripe bites 303 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken, grilled macadamia satay 235
79 chicken liver parfait 254 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 coconut, leek and kaffir lime salmon chowder 129 coconut poached chicken and crab salad 146 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, almost breakfast 262 cookies, refrigerator 266 coriander, lime and chilli pesto 56 curried cauliflower tuna mornay 208 dill pickles, fermented 66 dressings 44 dumpling skins 85 fennel, ginger and turmeric soup 126 fudge bites, peanut butter and buckwheat 299 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 ice cream, rum and raisin 315 ice pops 312 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale and cashew pesto 56
80 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61 lamb, slow-roasted shoulder 239 lamb riblets, sweet and sour 242 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon, pineapple and herb-roasted chook legs 232 lemon and coriander pesto fish in a paper bag 207 macadamia nut butter 78 mandarin sherbet martinis 324 meatballs, Swedish-style in dill gravy 194 milkshake 4 ways 320 minestrone, one-pot 134 miso soup with meatballs and soba noodles 130 mushroom sauce, creamy 58 nachos, pulled lamb 240 nachos, veggieful 177 nut and seed clusters 273 oysters with mango vinaigrette 245 peanut butter 91 penne, one-pot Mexican mince 193 peppery beetroot soup 133 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 pumpkin mac ‘n’ cheese 161 raspberry and pistachio ‘cheesecake’ squares 276 raspberry mojitos 324
81 rice paper and nori rolls 253 ricotta, smoked trout and pesto terrine 257 roasted vegetable salad 158 rocher bites 304 rolled pork and prune roast 222 rye sourdough 74 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sandwiches, cottage cheese and crudité 90 sauerkraut 69 sausage, fennel and macadamia tarts 218 semifreddo, banana and date 308 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 smoothies 107 snickers slice, mixed 275 sourdough starter 73 spice mixes 46 spiced ‘Marty fries’ 168 spicy herring salad 145 spring vegetable pasta 179 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258
82 yoghurt cream cheese 41 Zac’s bacon manwich 116 eggs 12, 22, 34 big breakfast tray bake 112 crispy fried with greens and spicy yoghurt 111 fried 109 minced egg and pea burgers 188 omelette, spinach, pea and chorizo 120 pasteurising 53 poached 109 scrambled 109 soft- and hard-boiled 109 zucchini and capsicum frittata 119 elimination diet 332 21-day meal plan 333–5 F fat 10–12, 22 omega-3 12 omega-6 11–12 polyunsaturated 10 saturated 10–11, 22 unsaturated 11 fennel fennel, ginger and turmeric soup 126 sausage, fennel and macadamia tarts 218 fermented vegetables crunchy cucumber kimchi 153 dill pickles 66 sauerkraut 69 fish
83 buying, choices 21, 22 cake burgers 184 canned 24–5 curried cauliflower tuna mornay 208 dips 3 ways 251 lemon and coriander pesto in a paper bag 207 oily 12 oven-baked crumbed 204 ricotta, smoked trout and pesto terrine 257 salmon, grilled, zucchini and broccolini 200 salmon paté, hot smoked 251 salmon skewers, torched 245 smoky tarama and mackerel dip 251 spicy herring salad 145 tuna, feta and caper spread 251 flours 34 buying choices 23–4 grain-free 13 FODMAP amaranth tabouleh with beans and haloumi 150 banana slice 94 buttermilk 39 carrot cake porridge 103 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken, grilled macadamia satay 235 chicken liver parfait 254 chicken nuggets, baked 236 coconut and berry breakfast buns 97 coconut macaroons 270 coconut poached chicken and crab salad 146
84 coconut yoghurt 43 coconutty bark 83 cookies, refrigerator 266 coriander, lime and chilli pesto 56 cream puff pavs 288 crispy fried egg with greens and spicy yoghurt 111 dressings 44 dumpling skins 85 fish, oven-baked crumbed 204 fish dips 3 ways 251 frittata, zucchini and capsicum 119 ginger, lemon and lime tonic 318 granola, spice and everything nice 98 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 ice pops, breakfasty berry 312 instant fruit sorbets 4 ways 311 kale ‘sea-sar’ salad 141 ketchup, simple 49 lemon, pineapple and herb-roasted chook legs 232 lemon and chia cupcakes with blueberry frosting 280 lemon and coriander pesto fish in a paper bag 207 lime and coconut mousse cake 284 macadamia nut butter 78 mayonnaise, blender 53 milkshake 4 ways 320 minced egg and pea burgers 188 mushroom sauce, creamy 58 nut and seed clusters 273 nut-free seed butter 80 paleo cinnamon donut holes 279
85 peanut butter 91 popcorn cake, double chocolate and caramel 290 pork, cabbage and coriander dumplings 214 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 rice paper and nori rolls 253 roasted vegetable salad 158 sauerkraut 69 seafood medley with vanilla bean mayonnaise 203 sesame tamari chicken stir-fry 230 slaw 3 ways 154 smoothies 107 spice mixes 46 spiced ‘Marty fries’ 168 spring vegetable pasta 179 toasted coconut butter 83 turmeric, lemon and ginger tea 323 yoghurt cream cheese 41 Zac’s bacon manwich 116 freezing food 26–7 fries, spiced ‘Marty’ 168 frittata, zucchini and capsicum 119 fritters, coconut apple 93 fruits buying choices 23 frozen 23 instant sorbets 4 ways 311 washing solution 34 fussy eaters 336–8
86 G garlic aioli 53 ghee 10, 22 ginger fennel, ginger and turmeric soup 126 ginger, lemon and lime tonic 318 ginger, pistachio and almond shortbread 265 gingery barbecue sauce 49 pork in ginger and spring onion broth 217 gingerbread cake, Polish 287 spice mix 287 gluten 13 gluten-free 35 dumpling skins 85 sourdough starter 73 glycaemic index (GI) 18 goat’s cheese tarts, quick with roasted beetroot 180 grains 13, 24 granola, spice and everything nice 98 gratin, cauliflower, squash and almond 162 gummies, mango, strawberry and almond milk 268 fruity gummy bears 268 milky gummy bears 268 H hazelnut butter 81 herring salad, spicy 145 honey 9, 24 hydrogenation 11
87 I ice cream, rum and raisin 315 ice pops banana choc top 312 breakfasty berry 312 iced tea, lemon, lime and mint 318 ingredients list 16–17, 25 interesterification 11 intolerances 328 Irish cream on the rocks 327 Italian herb mix 46 J Jamaican jerk spice mix 46 K kale ‘sea-sar’ salad 141 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 L LACTOSE-FREE amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 baked beans Brittany 115 banana slice 94 beef and mushroom burgers 187 beef cheeks, slow-cooked 226 beef stir-fry with miso, chilli and garlic 196
88 beetroot mash 165 big breakfast tray bake 112 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 caramelised pork belly salad 149 carrot cake porridge 103 cashew chocolate, double deck 300 cashew paste 78 cherry ripe bites 303 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken, grilled macadamia satay 235 chicken liver parfait 254 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 chocolate and rocher icing cake 293 chocolate cupcakes with sweet potato frosting 283 coconut, leek and kaffir lime salmon chowder 129 coconut and berry breakfast buns 97 coconut macaroons 270 coconut poached chicken and crab salad 146 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, almost breakfast 262 cookies, refrigerator 266 coriander, lime and chilli pesto 56 cream puff pavs 288
89 crispy fried egg with greens and spicy yoghurt 111 curried cauliflower tuna mornay 208 dill pickles, fermented 66 dressings 44 dumpling skins 85 fennel, ginger and turmeric soup 126 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 frittata, zucchini and capsicum 119 fritters, coconut apple 93 fudge bites, peanut butter and buckwheat 299 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 herring salad, spicy 145 ice cream, rum and raisin 315 ice pops 312 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale and cashew pesto 56 kale ‘sea-sar’ salad 141 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61
90 laksa with the lot 137 lamb, slow-roasted shoulder 239 lamb riblets, sweet and sour 242 lemon, lime and mint iced tea 318 lemon, pineapple and herb-roasted chook legs 232 lemon and chia cupcakes with blueberry frosting 280 lemon and coriander pesto fish in a paper bag 207 lime and coconut mousse cake 284 loaf, mix-and-bake coconut, oat and pear 294 macadamia nut butter 78 mandarin sherbet martinis 324 mayonnaise, blender 53 meatloaf, midweek 221 milkshake 4 ways 320 minced egg and pea burgers 188 minestrone, one-pot 134 miso soup with meatballs and soba noodles 130 mushroom sauce, creamy 58 nachos, pulled lamb 240 nachos, veggieful 177 nut and seed clusters 273 nut-free seed butter 80 omelette, spinach, pea and chorizo 120 oysters with mango vinaigrette 245 paleo cinnamon donut holes 279 paleo pastry 86 peanut butter 91 penne, one-pot Mexican mince 193 pepperoni, mushroom and rocket pizza 213 peppery beetroot soup 133 pies, mini mince and mushroom 248
91 pizza bases 210 Polish potato salad my way 157 popcorn cake, double chocolate and caramel 290 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 raspberry and pistachio ‘cheesecake’ squares 276 raspberry mojitos 324 rice paper and nori rolls 253 roasted vegetable salad 158 rocher bites 304 rolled pork and prune roast 222 rye sourdough 74 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sauerkraut 69 sausage, fennel and macadamia tarts 218 sausage rolls, upcycled 247 seafood medley with vanilla bean mayonnaise 203 semifreddo, banana and date 308 sesame tamari chicken stir-fry 230 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 slice, boiled orange and macadamia 296 smoothies 107 snickers slice, mixed 275 sourdough starter 73 spice mixes 46
92 spiced ‘Marty fries’ 168 spring vegetable pasta 179 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 tahini caramel sauce 93 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 yoghurt cream cheese 41 Zac’s bacon manwich 116 laksa paste 61 with the lot 137 lamb pulled nachos 240 slow-roasted shoulder 239 sweet and sour riblets 242 lasagna, pastaless with cauliflower béchamel 190 legumes 13 amaranth tabouleh with beans and haloumi 150 baked beans Brittany 115 canned 24 lemon and chia cupcakes with blueberry frosting 280 and coriander pesto fish in a paper bag 207 lemon, lime and mint iced tea 318
93 lemon, pineapple and herb-roasted chook legs 232 lemony tahini and yoghurt dressing 44 lime and coconut mousse cake 284 mango and lime sorbet 311 loaf, mix-and-bake coconut, oat and pear 294 M macadamia grilled macadamia satay chicken 235 nut butter 78 oil 11 sausage, fennel and macadamia tarts 218 slice, boiled orange and 296 macaroons, coconut 270 mandarin sherbet martinis 324 mango coconut tapioca pudding with mango 307 mango and lime sorbet 311 oysters with mango vinaigrette 245 martinis, mandarin sherbet 324 mash beetroot 165 green 165 pumpkin, carrot and cinnamon 167 mayonnaise, blender 53 avocado 54 chipotle mayo 53 garlic aioli 53 tartare mayo 53 vanilla bean 203
94 wasabi mayo 53 meat 34 buying choices 19, 22 grass-fed pasture-raised 12, 19 shop locally 21 sustainability 21 meatballs, Swedish-style in dill gravy 194 meatloaf, midweek 221 milk 22, 34 alternatives 15, 22–3 milkshake 4 ways 320 minestrone, one-pot 134 mint choc chip sorbet 311 miso 330 beef stir-fry with miso, chilli and garlic 196 soup with meatballs and soba noodles 130 mojitos, raspberry 324 mornay, curried cauliflower tuna 208 mushroom beef and mushroom burgers 187 buckwheat and mushroom cabbage rolls 183 mini mince and mushroom pies 248 pepperoni, mushroom and rocket pizza 213 sauce, creamy 58 mustard, dressings sauces 23 N nachos pulled lamb 240 veggieful 177 NO SUGAR
95 amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 baked beans Brittany 115 banana slice 94 beef and mushroom burgers 187 beef cheeks, slow-cooked 226 beef stir-fry with miso, chilli and garlic 196 beetroot mash 165 big breakfast tray bake 112 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 cashew paste 78 cauliflower, squash and almond gratin 162 chia and rockmelon puddings 104 chicken, grilled macadamia satay 235 chicken liver parfait 254 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 coconut, leek and kaffir lime salmon chowder 129 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 coriander, lime and chilli pesto 56 cream puff pavs 288 crispy fried egg with greens and spicy yoghurt 111 curried cauliflower tuna mornay 208 dill pickles, fermented 66 dressings 44
96 dumpling skins 85 fennel, ginger and turmeric soup 126 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 frittata, zucchini and capsicum 119 gingery barbecue sauce 49 gluten-free sourdough 75 green mash 165 hazelnut butter 81 herring salad, spicy 145 ice pops 312 instant fruit sorbets 4 ways 311 kale and cashew pesto 56 kale ‘sea-sar’ salad 141 laksa paste 61 laksa with the lot 137 lamb, slow-roasted shoulder 239 lasagna, pastaless with cauliflower béchamel 190 lemon, pineapple and herb-roasted chook legs 232 lemon and coriander pesto fish in a paper bag 207 macadamia nut butter 78 mandarin sherbet martinis 324 mayonnaise, blender 53 meatballs, Swedish-style in dill gravy 194 minced egg and pea burgers 188 minestrone, one-pot 134 miso soup with meatballs and soba noodles 130 mushroom sauce, creamy 58 nachos, pulled lamb 240 nachos, veggieful 177
97 nut-free seed butter 80 omelette, spinach, pea and chorizo 120 oysters with mango vinaigrette 245 paleo pastry 86 peanut butter 91 penne, one-pot Mexican mince 193 pepperoni, mushroom and rocket pizza 213 peppery beetroot soup 133 pies, mini mince and mushroom 248 pizza bases 210 Polish potato salad my way 157 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 pumpkin mac ‘n’ cheese 161 quinoa fried rice with the lot 173 rice paper and nori rolls 253 ricotta, smoked trout and pesto terrine 257 roasted vegetable salad 158 rocher bites 304 rolled pork and prune roast 222 rye sourdough 74 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sandwiches, cottage cheese and crudité 90 sauerkraut 69 sausage, fennel and macadamia tarts 218 sausage rolls, upcycled 247 seafood medley with vanilla bean mayonnaise 203 semifreddo, banana and date 308
98 sesame tamari chicken stir-fry 230 smoothies 107 sourdough starter 73 spice mixes 46 spiced ‘Marty fries’ 168 spring vegetable pasta 179 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 tarts, quick goat’s cheese with roasted beetroot 180 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 yoghurt cream cheese 41 Zac’s bacon manwich 116 noodles, miso soup with meatballs and soba 130 nori rolls 253 nuggets, baked chicken 236 nut and seed clusters 273 nut butters 35 cashew paste 78 hazelnut 81 macadamia 78 peanut 91 NUT-FREE amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54
99 baked beans Brittany 115 banana slice 94 beef and mushroom burgers 187 beef cheeks, slow-cooked 226 beef stir-fry with miso, chilli and garlic 196 beetroot mash 165 big breakfast tray bake 112 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 caramelised pork belly salad 149 cauliflower, squash and almond gratin 162 cherry ripe bites 303 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken liver parfait 254 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 chocolate cupcakes with sweet potato frosting 283 coconut, leek and kaffir lime salmon chowder 129 coconut and berry breakfast buns 97 coconut macaroons 270 coconut poached chicken and crab salad 146 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, refrigerator 266 cream puff pavs 288 crispy fried egg with greens and spicy yoghurt 111
100 curried cauliflower tuna mornay 208 dill pickles, fermented 66 dressings 44 dumpling skins 85 fennel, ginger and turmeric soup 126 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 frittata, zucchini and capsicum 119 fritters, coconut apple 93 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 green mash 165 gummies, mango, strawberry and almond milk 268 herring salad, spicy 145 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale ‘sea-sar’ salad 141 ketchup, simple 49 kimchi, crunchy cucumber 153 laksa paste 61 laksa with the lot 137 lamb, slow-roasted shoulder 239 lamb riblets, sweet and sour 242 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon, pineapple and herb-roasted chook legs 232 lemon and chia cupcakes with blueberry frosting 280 loaf, mix-and-bake coconut, oat and pear 294
101 mandarin sherbet martinis 324 mayonnaise, blender 53 meatballs, Swedish-style in dill gravy 194 meatloaf, midweek 221 milkshake 4 ways 320 minced egg and pea burgers 188 minestrone, one-pot 134 miso soup with meatballs and soba noodles 130 mushroom sauce, creamy 58 nachos, pulled lamb 240 nachos, veggieful 177 omelette, spinach, pea and chorizo 120 oysters with mango vinaigrette 245 paleo cinnamon donut holes 279 paleo pastry 86 penne, one-pot Mexican mince 193 pepperoni, mushroom and rocket pizza 213 peppery beetroot soup 133 pies, mini mince and mushroom 248 pizza bases 210 Polish potato salad my way 157 popcorn cake, double chocolate and caramel 290 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 pumpkin mac ‘n’ cheese 161 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 raspberry mojitos 324 rice paper and nori rolls 253
102 ricotta, smoked trout and pesto terrine 257 roasted vegetable salad 158 rolled pork and prune roast 222 rye sourdough 74 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sandwiches, cottage cheese and crudité 90 sauerkraut 69 seafood medley with vanilla bean mayonnaise 203 seed butter 80 semifreddo, banana and date 308 sesame tamari chicken stir-fry 230 slaw 3 ways 154 smoothies 107 sourdough starter 73 spice mixes 46 spiced ‘Marty fries’ 168 spring vegetable pasta 179 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 tahini caramel sauce 93 tarts, quick goat’s cheese with roasted beetroot 180 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 yoghurt cream cheese 41
103 Zac’s bacon manwich 116 nutrition panels 17–18 O oils 10–12, 24 omega-3 12 omega-6 11–12 omelette, spinach, pea and chorizo 120 orange, boiled and macadamia slice 296 organic v non-organic 23 oven-baked crumbed fish 204 oysters with mango vinaigrette 245 P packaged food 25 BPA-free cans 25 health claims 18 ingredients list 16–17, 25 nutrition panel 17–18 PALEO amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 banana slice 94 beef and mushroom burgers 187 beef cheeks, slow-cooked 226 beetroot mash 165 big breakfast tray bake 112 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142
104 buttermilk 39 caramelised pork belly salad 149 carrot cake porridge 103 cashew chocolate, double deck 300 cashew paste 78 cherry ripe bites 303 chia and rockmelon puddings 104 chia sweet chilli sauce 50 chicken, grilled macadamia satay 235 chicken liver parfait 254 chicken nuggets, baked 236 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 chocolate cupcakes with sweet potato frosting 283 cinnamon donut holes 279 coconut, leek and kaffir lime salmon chowder 129 coconut and berry breakfast buns 97 coconut macaroons 270 coconut poached chicken and crab salad 146 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, refrigerator 266 coriander, lime and chilli pesto 56 crispy fried egg with greens and spicy yoghurt 111 dill pickles, fermented 66 dressings 44 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 frittata, zucchini and capsicum 119
105 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 herring salad, spicy 145 ice cream, rum and raisin 315 ice pops 312 instant fruit sorbets 4 ways 311 kale and cashew pesto 56 kale ‘sea-sar’ salad 141 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61 lamb, slow-roasted shoulder 239 lamb riblets, sweet and sour 242 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon, pineapple and herb-roasted chook legs 232 lemon and chia cupcakes with blueberry frosting 280 lemon and coriander pesto fish in a paper bag 207 lime and coconut mousse cake 284 loaf, mix-and-bake coconut, oat and pear 294 macadamia nut butter 78 mayonnaise, blender 53 meaning 35 meatloaf, midweek 221 milkshake 4 ways 320
106 minced egg and pea burgers 188 minestrone, one-pot 134 mushroom sauce, creamy 58 nut-free seed butter 80 omelette, spinach, pea and chorizo 120 oysters with mango vinaigrette 245 paleo pastry 86 pastry 86 pepperoni, mushroom and rocket pizza 213 peppery beetroot soup 133 pies, mini mince and mushroom 248 pizza base 211 Polish potato salad my way 157 pork in ginger and spring onion broth 217 pumpkin, carrot and cinnamon mash 167 raspberry and pistachio ‘cheesecake’ squares 276 rice paper and nori rolls 253 roasted vegetable salad 158 rocher bites 304 rolled pork and prune roast 222 salmon, grilled, zucchini and broccolini 200 salmon skewers, torched 245 sauerkraut 69 sausage, fennel and macadamia tarts 218 sausage rolls, upcycled 247 seafood medley with vanilla bean mayonnaise 203 semifreddo, banana and date 308 sesame tamari chicken stir-fry 230 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 slice, boiled orange and macadamia 296
107 smoothies 107 spice mixes 46 spiced ‘Marty fries’ 168 steak, the best pepper with veg 225 stock, vegetable 62 stock cubes 62 sweet potatoes, stuffed roasted 199 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 tripe, traditional Polish 229 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 Zac’s bacon manwich 116 parfait, chicken liver 254 pasta one-pot Mexican mince penne 193 pumpkin mac ‘n’ cheese 161 spring vegetable 179 pastry choux 288 pastry 86 pavs, cream puff 288 peanut butter 91 peanut butter and buckwheat fudge bites 299 salted, milkshake 320 pear, mix-and-bake coconut, oat and, loaf 294 peas minced egg and pea burgers 188 spinach, pea and chorizo omelette 120 penne, one-pot Mexican mince 193 pepperoni, mushroom and rocket pizza 213
108 pesto coriander, lime and chilli 56 kale and cashew 56 lemon and coriander pesto fish in a paper bag 207 ricotta, smoked trout and pesto terrine 257 pies, mini mince and mushroom 248 pistachios ginger, pistachio and almond shortbread 265 raspberry and pistachio ‘cheesecake’ squares 276 pizza bases 210–11 pepperoni, mushroom and rocket 213 popcorn cake, double chocolate and caramel 290 pork caramelised pork belly salad 149 meatloaf, midweek 221 pork, cabbage and coriander dumplings 214 pork in ginger and spring onion broth 217 rolled pork and prune roast 222 porridge 100–1 carrot cake 103 potatoes Polish potato salad my way 157 spiced ‘Marty fries’ 168 probiotics 320 puddings chia and rockmelon 104 coconut tapioca with mango 307 pulled lamb nachos 240 pumpkin mac ‘n’ cheese 161
109 pumpkin, carrot and cinnamon mash 167 Thai pumpkin soup with coconut ‘crumbs’ 125 Q quinoa and rice krispie squares 273 fried rice with the lot 173 R ranch dressing 44 raspberry and pistachio ‘cheesecake’ squares 276 mojitos 324 red cabbage, blueberry and coriander slaw 154 rice paper and nori rolls 253 quinoa and rice krispie squares 273 rice malt syrup (rice syrup) 9 ricotta, smoked trout and pesto terrine 257 roasted vegetable salad 158 rocher bites 304 chocolate and rocher icing cake 293 icing 293 rum and raisin ice cream 315 rye sourdough starter 73 S salads 123 amaranth tabouleh with beans and haloumi 150 buckwheat garden 142
110 caramelised pork belly 149 coconut poached chicken and crab 146 kale ‘sea-sar’ 141 Polish potato salad my way 157 roasted vegetable 158 slaw 3 ways 154 spicy herring 145 salmon coconut, leek and kaffir lime salmon chowder 129 salmon, grilled, zucchini and broccolini 200 salmon paté, hot smoked 251 skewers, torched 245 salsa from scratch 258 sandwiches cottage cheese and crudité 90 Zac’s bacon manwich 116 saturated fats 10–11, 22 sauces avocado tartare 54 cauliflower béchamel 190 chia sweet chilli 50 chimichurri 174 creamy dill gravy 194 creamy mushroom 58 gingery barbecue 49 ketchup, simple 49 tahini caramel 93 sauerkraut 69 slaw 154 sausage rolls, upcycled 247
111 sausage, fennel and macadamia tarts 218 seafood coconut poached chicken and crab salad 146 fish, oven-baked crumbed 204 fish cake burgers 184 fish dips 3 ways 251 lemon and coriander pesto fish in a paper bag 207 oven-baked crumbed fish 204 oysters with mango vinaigrette 245 ricotta, smoked trout and pesto terrine 257 salmon, grilled, zucchini and broccolini 200 salmon paté, hot smoked 251 salmon skewers, torched 245 seafood medley with vanilla bean mayonnaise 203 smoky tarama and mackerel dip 251 spicy herring salad 145 tuna, feta and caper spread 251 seeds 24 butters 35 nut-free butter 80 nut and seed clusters 273 semifreddo, banana and date 308 sensitivities 328 sesame tamari chicken stir-fry 230 shopping affordability, tips 25–6 growers markets/farm gates 21 list 29–33 locally 21 supermarkets and shops, from 18–19 shortbread, ginger, pistachio and almond 265
112 skewers grilled macadamia satay chicken 235 tempeh with chimichurri my way 174 torched salmon 245 slaw 3 ways 154 red cabbage, blueberry and coriander 154 sauerkraut slaw 154 Southern Californian superslaw 154 slice banana 94 mixed snickers 275 slow-roasted lamb shoulder 239 smoothies better than OJ 107 blueberry Danish smoothie bowl 107 glowing skin 107 zingy green breakfast 107 snickers slice, mixed 275 sorbets, instant fruit 4 ways 311 berry bliss 311 chocolate banana 311 mango and lime 311 mint choc chip 311 soups 123 chilled cucumber, avocado and buttermilk 138 coconut, leek and kaffir lime salmon chowder 129 fennel, ginger and turmeric 126 laksa with the lot 137 minestrone, one-pot 134 miso with meatballs and soba noodles 130 peppery beetroot 133
113 pork in ginger and spring onion broth 217 Thai pumpkin with coconut ‘crumbs’ 125 sourdough gluten-free 75 gluten-free starter 73 rye 74 rye starter 73 soy 14 spice mixes Italian herb 46 Jamaican jerk 46 taco 46 spinach, pea and chorizo omelette 120 spring vegetable pasta 179 steak, the best pepper with veg 225 sterilising method 34–5 stevia 7, 9 stock Chinese master 65 cubes 62 vegetable 62 strawberry milkshake 320 sugar 7, 24, 34 alcohols 7 alternatives 8–9 daily intake 8 names for, other 10 ‘no added sugar’ claims 9 no sugar see no-sugar unrefined alternatives 9 sweet and sour lamb riblets 242
114 sweet potatoes frosting 283 stuffed roasted 199 sweets see also cakes almost breakfast cookies 262 boiled orange and macadamia slice 296 cashew chocolate, double deck 300 cherry ripe bites 303 chocolate coconut ‘custard’ 308 coconut macaroons 270 cream puff pavs 288 fudge bites, peanut butter and buckwheat 299 gummies, mango, strawberry and almond milk 268 mix-and-bake coconut, oat and pear loaf 294 nut and seed clusters 273 paleo cinnamon donut holes 279 quinoa and rice krispie squares 273 raspberry and pistachio ‘cheesecake’ squares 276 refrigerator cookies 266 rocher bites 304 semifreddo, banana and date 308 shortbread, ginger, pistachio and almond 265 snickers slice, mixed 275 T tabouleh, amaranth with beans and haloumi 150 taco spice mix 46 tahini caramel sauce 93 tamari sesame tamari chicken stir-fry 230
115 tapioca, coconut pudding with mango 307 tartare mayo 53 tarts quick goat’s cheese with roasted beetroot 180 sausage, fennel and macadamia 218 tea, turmeric, lemon and ginger 323 tempeh skewers with chimichurri my way 174 terrine, ricotta, smoked trout and pesto 257 tonic, ginger, lemon and lime 318 tripe, traditional Polish 229 tuna curried cauliflower tuna mornay 208 tuna, feta and caper spread 251 turmeric fennel, ginger and turmeric soup 126 lemon and ginger tea 323 tzatziki, rainbow 258 U unrefined sugar alternatives 9 V vanilla bean mayonnaise 203 milkshake 320 VEGAN amaranth tabouleh with beans and haloumi 150 avocado mayonnaise 54 avocado tartare sauce 54 beetroot mash 165 broth, chicken or beef 62
116 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 carrot cake porridge 103 cashew chocolate, double deck 300 cashew paste 78 cherry ripe bites 303 chia and rockmelon puddings 104 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 coconut macaroons 270 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, almost breakfast 262 cookies, refrigerator 266 coriander, lime and chilli pesto 56 crispy fried egg with greens and spicy yoghurt 111 dill pickles, fermented 66 dressings 44 dumpling skins 85 fennel, ginger and turmeric soup 126 fudge bites, peanut butter and buckwheat 299 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81
117 ice pops 312 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale and cashew pesto 56 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon and chia cupcakes with blueberry frosting 280 macadamia nut butter 78 mandarin sherbet martinis 324 meaning 35 milkshake 4 ways 320 minestrone, one-pot 134 mushroom sauce, creamy 58 nachos, veggieful 177 nut and seed clusters 273 nut-free seed butter 80 peanut butter 91 peppery beetroot soup 133 pizza bases 210 pumpkin, carrot and cinnamon mash 167 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 raspberry and pistachio ‘cheesecake’ squares 276 raspberry mojitos 324 rice paper and nori rolls 253 roasted vegetable salad 158 rocher bites 304
118 rye sourdough 74 sauerkraut 69 semifreddo, banana and date 308 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 snickers slice, mixed 275 sourdough 75 spice mixes 46 spiced ‘Marty fries’ 168 stock, vegetable 62 stock cubes 62 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 vegetable oils 10–12 vegetables avocado smash 258 buying choices 23 dips 3 ways 258 frozen 23 lacto-fermented (brined) 330 roasted vegetable salad 158 salsa from scratch 258 spring vegetable pasta 179 tzatziki, rainbow 258 veggieful nachos 177 washing solution 34 VEGETARIAN amaranth tabouleh with beans and haloumi 150
119 avocado mayonnaise 54 avocado tartare sauce 54 banana slice 94 beetroot mash 165 broth, chicken or beef 62 buckwheat and mushroom cabbage rolls 183 buckwheat garden salad 142 buttermilk 39 carrot cake porridge 103 cashew chocolate, double deck 300 cashew paste 78 cauliflower, squash and almond gratin 162 cherry ripe bites 303 chia and rockmelon puddings 104 chilled cucumber, avocado and buttermilk soup 138 Chinese master stock 65 chocolate and rocher icing cake 293 chocolate cupcakes with sweet potato frosting 283 coconut and berry breakfast buns 97 coconut macaroons 270 coconut tapioca pudding with mango 307 coconut yoghurt 43 coconutty bark 83 cookies, almost breakfast 262 cookies, refrigerator 266 coriander, lime and chilli pesto 56 cream puff pavs 288 crispy fried egg with greens and spicy yoghurt 111 dill pickles, fermented 66 dressings 44 dumpling skins 85
120 fennel, ginger and turmeric soup 126 frittata, zucchini and capsicum 119 fritters, coconut apple 93 fudge bites, peanut butter and buckwheat 299 ginger, lemon and lime tonic 318 gingerbread cake, Polish 287 gingery barbecue sauce 49 gluten-free sourdough 75 granola, spice and everything nice 98 green mash 165 gummies, mango, strawberry and almond milk 268 hazelnut butter 81 ice cream, rum and raisin 315 ice pops 312 instant fruit sorbets 4 ways 311 Irish cream on the rocks 327 kale and cashew pesto 56 ketchup, simple 49 kimchi, crunchy cucumber 153 kisiel, hot raspberry and apple 104 laksa paste 61 laksa with the lot 137 lasagna, pastaless with cauliflower béchamel 190 lemon, lime and mint iced tea 318 lemon and chia cupcakes with blueberry frosting 280 lime and coconut mousse cake 284 loaf, mix-and-bake coconut, oat and pear 294 macadamia nut butter 78 mandarin sherbet martinis 324 mayonnaise, blender 53 meaning 35
121 milkshake 4 ways 320 minestrone, one-pot 134 mushroom sauce, creamy 58 nachos, veggieful 177 nut-free seed butter 80 nut and seed clusters 273 paleo cinnamon donut holes 279 paleo pastry 86 peppery beetroot soup 133 pizza bases 210 Polish potato salad my way 157 popcorn cake, double chocolate and caramel 290 pot-set Greek yoghurt 41 pumpkin, carrot and cinnamon mash 167 pumpkin mac ‘n’ cheese 161 quinoa and rice krispie squares 273 quinoa fried rice with the lot 173 raspberry and pistachio ‘cheesecake’ squares 276 raspberry mojitos 324 rice paper and nori rolls 253 roasted vegetable salad 158 rocher bites 304 rye sourdough 74 sandwiches, cottage cheese and crudité 90 sauerkraut 69 semifreddo, banana and date 308 shortbread, ginger, pistachio and almond 265 slaw 3 ways 154 slice, boiled orange and macadamia 296 smoothies 107 snickers slice, mixed 275
122 sourdough starter 73 spice mixes 46 spiced ‘Marty fries’ 168 spring vegetable pasta 179 stock, vegetable 62 stock cubes 62 tahini caramel sauce 93 tarts, quick goat’s cheese with roasted beetroot 180 tempeh skewers with chimichurri my way 174 Thai pumpkin soup with coconut ‘crumbs’ 125 toasted coconut butter 83 turmeric, lemon and ginger tea 323 vegie dips 3 ways 258 yoghurt cream cheese 41 vinaigrette, herbed apple cider 44 W wasabi mayo 53 waste, minimising 25–7 freezing food 26–7 websites Dirty Dozen list 23 Environmental Working Group 23 Y yacon syrup 9 yoghurt 330 buttermilk 39 coconut 43 cream cheese 41 dairy 22
123 dairy alternatives 14, 22 pot-set Greek 41 tzatziki, rainbow 258 Z zucchini and capsicum frittata 119 and tempeh skewers 174 grilled salmon, zucchini and broccolini 200
124 First published October 2015 by Harlequin Nonfiction An imprint of Harlequin Enterprises (Australia) Pty Ltd. Level 13, 201 Elizabeth St SYDNEY NSW 2000 AUSTRALIA
ISBN 9781489206787
The Wholesome Cook Companion © Martyna Angell 2015
Except for use in any review, the reproduction or utilisation of this work in whole or in part in any form by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, or in any information storage or retrieval system, is forbidden without the permission of the publisher.
This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated without the prior consent of the publisher in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.
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Cover design by Alicia Freile, Tango Media Cover image by Martyna Angell Internal design by Alicia Freile, Tango Media and Martyna Angell
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