Category Archives: From the pantry

Roasted Garlic Hummus

Since tasting the most delicious hummus in a restaurant, I have been trying to recreate it. It had a delightful garlicky taste, and it wasn’t until I roasted the garlic (and used 2 bulbs) that I got the flavour I was after.

Ingredients

2 bulbs of garlic
2 tablespoons of olive oil
1 can of chickpeas
2 – 3 tablespoons of tahini
1 tablespoon of lime juice (or lemon juice)
1/8 teaspoon of ground chilli or cayenne pepper
1/4 teaspoon of ground cumin
Salt

To garnish

Olive oil
A sprinkle of smoked paprika
Roasted pine nuts

dip

Method

To roast the garlic

Cut the tops off the garlic bulbs, drizzle with a little olive oil, cover loosely in alfoil (tin foil) and roast for 35-45 minutes on medium heat. The garlic is ready when the cloves are soft. Remove from the oven and allow to cool. Gently squeeze the cloves from the bulb (I weighed my prepared cloves to know how much garlic I put in (47g).

To prepare the chickpeas

Place the chickpeas into a colander and rinse them under cold water. To peel or not to peel? I peeled, which was easy as I gently squeezed each chickpea from its skin. But you don’t have to. Peeled chickpeas do give a slightly smoother finish, though. But the smoothness will ultimately come down to the food processor you are using.

Blend it all up!

Add the chickpeas, garlic, olive oil, tahini, lime juice, chilli, cumin, and salt into a food processor and mix well until creamy and smooth.

To serve

Scoop it into a serving dish and drizzle with a little olive oil, and sprinkle with smoked paprika and roasted pine nuts.

Can I freeze it?

I have frozen mine in small containers and defrosted them overnight in the fridge. I find it is still delicious and creamy. Just stir it and then garnish as above to serve.

Like this recipe? Please share or pin using the image below… thank you!

dip

Chocolate and Avocado Protein Balls

We were couch surfing during COVID restrictions, stuck in Australia waiting to get back to the boat. When my son Alex went to New Zealand to visit family, we had the house to ourselves for ten days… bliss.

While rummaging around in a cupboard, I found a container of protein powder with only half a cup left. I decided this was an excellent opportunity to make protein balls. Trying to include foods high in protein, I came up with the following recipe.

Ingredients

1 avocado, mashed
2 tablespoons runny honey (add more if you want them to be sweet)
4 tablespoons water
1/4 cup chia seeds
1/2 cup chocolate flavoured protein powder
1/2 cup *LSA
1/2 cup coconut flour
1/4 cup cocoa
1/4 cup cashews, roughly chopped
shredded coconut (optional)

Method

Mix together the avocado, honey and two tablespoons of water. Add the chia seeds, mix well and allow to sit for a couple of minutes. Add protein powder, LSA, coconut flour, cocoa and cashews.

Mix well. The dough is quite firm. Roll into balls and coat the balls with coconut if desired. Refrigerate.

About the ingredients

Avocado – nutrient-rich and high in protein compared to other fruits, also full of good fat.
Coconut flour – high in protein and fibre and low in carbs.
*LSA – Linseed, Sunflower Seed and Almond – high in protein and iron, also has good fats (omega 3 and 6).
Cashew – rich in protein, low in sugar and high fibre, also has good heart-healthy fats.
Cocoa – low in fat and sugar and rich in phytonutrients.

Like this recipe? Share or pin using the image below… thanks !

Chocolate ND

Date and pecan energy balls

I don’t usually make many sweet treats because I don’t have much of a sweet tooth. However, there are times I do crave something sweet. I love these date balls as I get to stave off the cravings with a big nutritional hit.

These energy balls fuel your body with superfoods, filling an empty tum and providing energy to burn.

Ingredients

1 cup of dry dates (about 30) soaked in water for 3 – 5 hours
2 tablespoons of honey
1/4 cup chia seeds
2 teaspoons of ground cinnamon
1/2 cup pecans, roughly chopped
1/2 cup shredded coconut
1 1/2 cups almond flour

Method

Drain the water from the dates, reserving 1/4 cup of water.

Put the dates, reserved water and the honey into a small food processor/blender. Process until smooth, or leave it a little lumpy with tasty date chunks.

Pour the date mix into a bowl and add the chia seeds. Mix the chia seeds well. Let it sit for two minutes.

Add the almond flour, cinnamon, pecans and shredded coconut to the bowl, and mix well.

Roll the dough into bite-size balls and coat with your choice of finely crushed pecans, shredded coconut or cinnamon, or leave them plain.

Do you like this recipe? If so, please share with family and friends or pin using the image below… thank you!

Quail Eggs with Five Spice

What to do with the leftover quail eggs? Or do you need a quick, easy finger food for a party? This is simple and surprisingly tasty. Only three ingredients! In Australia, we can purchase tinned quail eggs from the Asian grocer as well as from some common supermarkets.

This recipe is something I used many times while entertaining friends and family on our boat or at backyard BBQs and dinner parties, and it has always been a hit. When I last made this recipe in Thailand I had to buy quail eggs and boil them myself. I have discovered that pealing quail eggs in absolutely devastating!

quail eggs five spice salt finger food

Ingredients

Quail eggs
five-spice powder
salt

Method

Mix a tablespoon of salt with about a teaspoon of five-spice. Taste and adjust until you have a good balance of salt and spice.

Then simply plate up the eggs, dip a few in the spice and serve along with the salt mix in a small bowl.

Like this recipe? Please share or pin using the image below… thank you!

recipe quail eggs five spice finger food

Fruit and Nut Damper

Traditional damper, developed by the Aussie stockmen, is made with plain flour and water and typically cooked in the ashes or coals of a campfire. Nowadays, there are hundreds of variations to the original recipe.

I usually make beer damper, just flour and beer. However, on a recent road trip from Darwin to Adelaide, I decided to try something different and threw in a heap of fruit, nuts and cinnamon for a sweet treat.

Chocka-block full of fruit, nuts and seeds, I didn’t bother adding a sweetener. I got Dwayne, who likes things a little sweeter than me, to add his sweetener with honey or jam. I don’t have much of a sweet tooth and enjoy my damper with dripping hot butter.

Our Camp Kitchen

I made this yummy fruit and nut damper when camping at Burra Creek Gorge with Dwayne, our friends Kate and Martin, and their dog Boris.

Fruit & Nut Damper – Ingredients

3 cups of self raising flour

2 teaspoons of cinnamon

1 cup of raisins

1/2 cup of walnuts, roughly chopped

1/2 cup of pumpkin seeds

1/4 cup of sunflower seeds

About a cup of water

Method

Mix all the ingredients with a wooden spoon or your hands and shape into a cob shape.

Line the camp oven with grease baking paper or a layer of flour to stop the damper from sticking.

Put the damper in the camp  oven, put the lid on and coat the lid with hot coals.

To cook the damper with hot coals.

If you want to cook on coals from a campfire, you need to burn large logs to create hot coals. It can take an hour or so for your campfire to make enough coals to cook upon. Be sure to factor the process of producing the embers into your prep and cooking time. Alternatively, if you have time limits or a lack of good wood, use heat-beads as they heat up quickly and hold their heat well.

The easiest way to cook in a camp oven over hot coals is to lift the coals out of the fire with a long-handled shovel. Select a safe place next to the fire and put a small amount of *coals on the ground. Place the camp oven onto the coals. Get some more coals from the fire to place on top of the oven. Getting the right amount of coals is not always easy. Be aware of cooking the damper too hot and burning it. It will take some experimentation to get the temperature right. Therefore, check the damper after 10 minutes to make sure you are not cooking it too hot or not hot enough.

*You only need a small number of coals under the camp oven or none at all. Too many, and you will burn the bottom of the damper.

Many factors determine the heat of the coals, such as ambient temperature and wind. If you have wind, the coals will cook hotter. Make allowances for wind by reducing the number of coals used.

The time it takes to cook the damper is directly related to how hot you cook it. It should take approximately 30-40 minutes. You can tell when the damper is cooked by tapping on the top. If it sounds hollow, it is ready. Alternatively, stick a knife in it, and if it comes out clean, it should be ready.

To Serve

Serve with butter, maple syrup, jam and cream, chopped fruit or any other topping you desire.

Like this recipe? Please share or pin using the image below… thank you!

Fruit and Nut Damper cooked on the campfire over hot coals. Full of dried fruit, nuts, seeds and cinnamon. #campfirecooking #fruitandnuts #damper #campcooking

Beer Damper

Damper is a traditional Australian bread which is cooked on a campfire. Created initially by Australian stockmen and swagmen who roamed remote areas for prolonged times. These stockmen survived with only basic rations of flour, sugar, tea and whatever meat they could catch.

Why is it called damper?

I was recently told that damper is called damper because it is damper than bread. However, when I googled to see if this was indeed a fact, I found two alternative theories. According to historian James Bonwick, the name derives from the way the fire is “dampened” by covering it with ashes. And the Australian Dictionary Centre claims the name is derived from a Lancashire expression meaning “something that damps the appetite.” Whatever the truth may be, damper is delicious bushtucker that is a must when camping.

A traditional damper is made with plain flour and water and typically cooked in the ashes or coals of a campfire.

Nowadays, damper is more likely cooked in a camp oven and made with all sorts of ingredients including, sugar, milk, butter and beer to name but a few. I love the yeasty taste of beer damper and often make this simple, two-ingredient, damper in our cast iron camp oven over the campfire.

Our Camp Kitchen

We cooked this yummy beer damper while camped at Mount Bundy Station near Adelaide River in the Northern Territory.

2020 May 23 Mount Bundy Station 1.1

Ingredients

1 375ml can (or bottle) of beer
3 cups of self-raising flour (works with plain flour also)
Pinch of salt (optional)

Method

Place flour (and salt) in a bowl and make a well in the centre. Pour warm beer into the centre and mix using a butter knife. Add more flour or beer if needed.

Get your hands in the bowl and make sure the flour and beer are well combined but do not knead. Damper is not kneaded, just mixed and shaped.

Once the dough is shaped, line the base of the camp oven with baking paper and spray with oil, or alternatively sprinkle flour on the bottom to stop the damper sticking.

Beer Damper recipe

To cook the damper with hot coals.

If you want to cook on coals from a campfire, you need to burn large pieces of wood to create hot coals. It can take an hour or so for your campfire to make enough coals to cook on. Be sure to factor the process of producing the embers into your prep and cooking time. Alternatively, if you are limited with time or good wood, use heat-beads as they heat up quickly and hold their heat well.

The easiest way to cook in a camp oven over hot coals is to lift the coals out of the fire with a long-handled shovel. Select a safe place next to the fire and put a small amount of *coals on the ground. Place the camp oven onto the coals. Get some more coals from the fire to place on top of the oven. Getting the right amount of coals is not always easy. Be aware of cooking the damper too hot and burning it. It will take some experimentation to get the temperature right. Therefore, check the damper after 10 minutes to make sure you are not cooking it too hot or not hot enough.

*you only need a small number of coals under the camp oven or none at all. Too many and you will burn the bottom of the damper.

Many factors determine the heat of the coals, such as ambient temperature and wind. If you have wind, the coals will cook hotter. Make allowances for wind by reducing the amount of coals used.

The time it takes to cook the damper is of course, directly related to how hot you cook it. It should take approximately 30-40 minutes. You can tell when the damper is cooked by tapping on the top. If it sounds hollow, it is ready. Alternatively, stick a knife in it, and if it comes out clean, it should be ready.

Serve with butter, maple syrup, jam and cream or any other topping you desire.

campfire cooking in a camp oven

Like this recipe? Please share with family and friends or pin using the image below… thank you!

Beer Damper recipe

Eggless pikelets

What are pikelets? Pikelets are essentially mini pancakes made with flour, egg, milk and sugar. They are popular in the country I was born – New Zealand. I was recently in a position where I wanted to make pikelets but didn’t have eggs. We were sailing through Indonesia a few weeks ago, trying to get to Australia during this Coronavirus pandemic. As the fear of the virus spread through Indonesia, we found we were unable to go ashore to get groceries. In fact, in the end, we were unable to anchor anywhere, and things got a little scary. Read about our sailing nightmare here.

As our food supplies began to run low, we had to make do with what we had on board. Making pikelets as a filling treat for breakfast or lunch became a regular staple. Then came the day I had no eggs! The following recipe is what I came up with to overcome that particular obstacle. Seriously, I did not expect these pikelets to be all that nice and was pleasantly surprised. Dwayne loves them and says they are as good as the pikelets made with eggs. We definitely will continue to make these!

Pikelets

Ingredients

1 cup flour
1 tablespoon sugar
2 teaspoon baking powder
1/4 teaspoon baking soda
Pinch of salt
1 tablespoon of cold-pressed coconut oil
Approximately 330ml milk

#eggless #pancakes #blini

Method

Mix dry ingredients in a large mixing bowl. Add the oil and the milk and whisk well.

Pour the pikelet mix into pouring jug for ease (or use a large spoon to pour batter into the pan).

Heat a large pan to medium-high. When the pan is hot enough, spray with cooking oil spray and slowly pour a small amount of batter on the pan to form round pikelets (about 2.5 inches across). Repeat adding pikelet batter to the pan. Don’t let the pikelets touch each other.

Cook until the little bubbles on top of the pikelets start to pop.

Carefully flip the pikelets and cook for another minute. Remove the pikelets and then repeat until you have used all the batter.

Serve with jam and cream, honey, or sugar and lemon. For a savoury treat serve the pikelets with sour cream, smoked salmon and dill.

Also, use this mix –

* to make Blini (used for appetisers) make the pikelet rounds with a 1-inch diameter and top with sour cream, smoked salmon, dill or caviar.
* to make pancakes double the recipe and cook large pancakes.

Like this recipe? Please share with family and friends or pin using the image below, Thank you!

Eggless Pikelets PIN

High Fibre Chocolate Slice

Dwayne and I are trying to shed a bit of weight by cutting out our carbohydrates (i.e. rice, potato, pasta and bread, as well as most fruits).  We are eating a lot of vegetables but it is not quite enough fibre for my loopy gut. So I have come up with a high fibre treat. This recipe is an excellent source of fibre, in fact, every ingredient has significant fibre, it also has a lot of good fats and antioxidants.

This slice is packed full of superfoods! However, I haven’t made it very sweet (it is perfect for my taste buds), so adjust it to suit your needs. It is easy to add a bit of sweetness by adding a couple of tablespoons of honey. If you add the honey just reduce the amount of almond milk a little.

Bonus! This recipe is gluten-free and  lactose-free.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

Ingredients

1/2 cup almond meal
1/2 cup psyllium
1/2 cup cocoa or cacao
1/4 cup coconut flour
1/4 cup flaxseed meal
1/4 cup chia seeds
1/4 cup walnut and/or hazelnuts, roughly chopped
1/4 cup desiccated coconut
1/4 cup goji berries
1/2 cup tightly packed pitted prunes (I used 24 “sunset brand” prunes)
1 and 1/4 cups almond milk

Method

Place the dry ingredients (including nuts, coconut and goji) in a bowl and mix well breaking up any lumps.

Place the prunes and the almond milk into a food processor and give it a whiz. I blend until well chopped but still has biggish lumps of prune.

Mix the prune and almond milk with the dry ingredient. Mix it very well, ensuring all dry ingredients become moist. Set aside for 10 minutes.

Press the mixture into a 15cm x 24cm tray or similar (lined with baking paper) and refrigerate for several hours before cutting into slices.

Store in an air-tight container in the fridge.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

About the ingredients

Almond meal – is a good source of fibre, high in protein (21% by weight), low in carbohydrates, high in Omega-6 fats and gluten-free.

Coconut flour – high in fibre and gluten-free.

Flaxseed meal – high fibre and protein. Flaxseed also has lots of good fats – Omega-3 and Omega-6. It is gluten-free.

Psyllium – an excellent source of fibre and is gluten-free.

Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.

Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.

Hazelnuts –  contain beneficial dietary fibre, vitamins and minerals and is an excellent source of vitamin-E. Is gluten-free.

Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre).  High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.

Desiccated coconut – essential nutrients and high in fibre. Contains saturated fat which makes it very filling. Also gluten-free.

Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.

Almond milk – unsweetened almond milk – lactose-free and gluten-free.

Prunes – high in dietary fibre, and a rich source of nutrients and antioxidants. Also gluten-free.

Do you like this recipe? Pin for later using the image below or share with friends on social media. Sharing is caring…. Thank you!

High Fibre Chocolate Slice #highfibre #superfoods #almondmeal #phyllium #cocoa #coconutflour #flaxseed #chiaseed #walnuts #coconut #gojiberries #prunes #amondmilk #recipe #healthy #delicious #healthfood

Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

POWERSTART FRUIT & NUT BARS

FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS

High Fibre Fruit & Nut Bars

I am always trying to formulate ways of adding more fibre to my diet. Dietary fibre prevents constipation and is excellent for weight loss as it makes you feel fuller. However, the benefits are far more significant than that alone. Did you know that high fibre diets reduce blood pressure and inflammation and may prevent colorectal cancer?

Adults need 30g of fibre a day. So I set to work selecting high fibre ingredient to blend into a delicious fruit and nut bar.

I first made this recipe with 1/4 of a cup of dried fruit and I had a couple of people tell me it wasn’t sweet enough. I don’t have a sweet tooth so it was perfect for me. I made a second batch with more fruit and it was better received by the friends who have a sweet-tooth. I, on the other hand, found it a little too sweet and will go back to using only a 1/4 of dried fruit. So you may want to play around with the amount of fruit you use (ingredient six**). If you like very sweet start with 1/2 a cup of fruit etc. You can always add a little honey for sweetness also.

Powerstart Fruit and nut Bar1.1

Ingredients

3/4 cup LSA*
1/2 cup desiccated coconut
1/2 cup chia seeds
1/4 cup roughly chopped walnuts 
1/4 – 1/2 cup mixed dried fruit** (cranberries, blueberries, goji etc)
1/4 cup cocoa or cacao
2 Tbs psyllium
1/2 cup raisins
3/4 cup coconut milk
A little dark chocolate to melt to top the slices (optional).

Method

Add the first eight ingredients to a mixing bowl and mix until well blended.

Put the raisins and the coconut milk in a food processor and blend for a minute.

Mix the coconut and raisin into the dry ingredients until well blended.

Press into a tray, sprinkle with coconut and refrigerate for at least 4 hours. Once it is firm slice it into bars. Drizzle with melted chocolate if desired.

Keep refrigerated.

*LSA is a ground mix of linseed, sunflower and almond.

Powerstart Fruit and Nut Bar #recipe #highfibre #nuts #seeds #almondmeal #superfood

About the ingredients

LSA (Linseed, Sunflower and Almond) –  Healthy fats –  omega’s 3 and 6, high fibre, vitamins and minerals and it is gluten-free.

Desiccated Coconut – High fibre, iron and minerals (gluten-free).

Raisins – High fibre, iron, calcium and anti-oxidants (gluten-free)

Psyllium – an excellent source of fibre and is gluten-free.

Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.

Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.

Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.

Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre).  High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.

Do you like this recipe? Please share with social media and pin using the image below… thank you!

High Fibre Fruit & Nut Bar #highfibre #superfood #recipe #LSA #chia #walnuts #coconut #gojiberries #raisins #healthfood #healthy

Want more yummy recipes like this?

CHOCO HIGH FIBRE SLICE

FRUIT AND NUT RUM BALLS

APRICOT AND COCONUT BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

RUM AND RAISIN BLISS BALLS


Fruit and Nut Rum Balls

How these balls came about… I use prune a lot in my bliss balls because it is high in fibre. Dwayne’s favourite bliss balls (that I have made so far) are the rum and raisin. Since the rum and raisin balls are not as high in fibre as the prune balls, I decided to add rum to a prune-based bliss ball to see if Dwayne would like it a little better, thereby making a ball we both enjoy!

These are decadent, tasty little treats with lots of superfood goodness and a hint of the naughty rum!

So this is what I came up with…

Ingredients

3/4 cup rolled oats
1/2 cup psyllium
1/2 cocoa
1/2 cup walnuts, roughly chopped
1/4 cup hazelnuts, roughly chopped
1/4 cup goji
340g pitted prunes
1/2 cup rum
1/4 cup mixed dried fruit (blueberries, cranberries, cherries, raisin)

Fruit&Nut Rum Balls5

Method

Grind the oats in a food processor until fine. Add the oats to a large mixing bowl with the psyllium, cocoa, walnuts, hazelnuts and goji berries. Mix well and set aside.

Put the prunes and the rum in the food processor and blend until it is mushy.

Add the prune mix and the 1/4 cup mixed dried fruit to the bowl with the dry ingredients, and mix well using a large spoon. Once you have it well blended, roll the mix into small balls (25 – 30).

Will store in the refrigerator for up to two weeks.

About the Ingredients

Oats – High in fibre, helps lower cholesterol and is high in antioxidants.

Prunes – excellent source of fibre, vitamins and minerals.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Goji Berries – a good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.

Walnuts – omega-3 fats and high amounts of copper, manganese, molybdenum, and biotin.

Hazelnuts – high in nutrients and antioxidants.

Rum –  flavour… yum yum!

Like this recipe? Why not pin and share with family and friends… thank you!

Fruit and Nut Rum Balls #recipe #chiaseed #rum #nuts #seeds #psyllium #superfood

Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

CHOCO HIGH FIBRE SLICE

POWERSTART FRUIT & NUT BARS

FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS


Booking.com