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Fermented Sourdough Crepes

Ferment Crepe

This recipe will make 6-10 sourdough crepes. If you don’t have a dehydrator you can skip that step and leave the batter covered in a warm spot in your kitchen for 2-3 days until it bubbles and tastes sour. The uncooked batter can be stored in the fridge for 5 days before use.

Ingredients

  • ½ cup oat flour
  • ¼ cup sorghum flour (optional)
  • 2 cups unbleached white
  • 1/2 teaspoon salt (omit if using Miso)
  • 1 Tbsp maple syrup
  • 2 cups lukewarm water
  • 4 Tbsp sauerkraut juice or 1 Tbsp miso (this will help the ferment

Method

  1. Combine the dry ingredients in a large bowl.
  2. Add the water and juice or miso stirring to make a batter.
  3. Cover tightly (with a lid or plastic wrap). If you fail to wrap it tightly it will partially dry and will not work as well.
  4. Place the bowl in the dehydrator and set the temperature to 95 degrees and leave for 12-18 hours. Move the bowl every few hours to mix the ingredients or set aside and stir daily until bubbles appear.
  5. Place a small frying pan or skillet (for which you have a lid) on medium-high heat until it is warm.
  6. Using a measuring cup, pour ½ – ⅔ cup of batter into the centre of the pan. Quickly pick the plan up and move it to distribute the batter. Cover with lid and cook until bubbles appear and turn over and cook a few minutes longer. Repeat.
  7. Fill with your favourite filling-  fruit,  mandarins, apples, pears, dried fruit, coconut yoghurt, or leftover veg, tofu, beans, hummus, and ferments.

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Lemon Glazed Tempeh

Melbourne has the best selection of local fermented foods ever. Tempeh is one that I played around with while visiting. Hope you have as much fun as I did. Use whatever is around to enhance this fermented food and increase your friendly microbes to dance around your gut.

Tempeh 4

½ cup fresh lemon juice

The rind of ½ lemon finely grated

1 tablespoon finely grated fresh ginger

1 tablespoon tamari or Shiro miso

1 1/2 tablespoons mirin

2 teaspoons maple syrup

1/2 teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

150 gm. tempeh

2 – 3 tablespoons sesame or coconut oil

½ cup finely chopped spring onions

a handful of coriander leaves

½ cup pomegranate seeds

Method

1. Combine the juice, rind, ginger tamari, mirin, maple syrup, turmeric and ground pepper in a small bowl or jar. Mix together, taste and adjust if necessary. Set aside.

2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut in half horizontally as well, but you may need to increase the amount of other ingredients.

Tempeh 1

3. Place the coconut oil (more if you have cut thick tempeh in half), so the base of the pan is well covered, over a medium – high heat. When the oil is hot add the tempeh and fry until golden. Turn the heat down and cook until golden on the other side.

4. Pour the juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced down to a thick glaze.

Tempeh 3

Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.

Tempeh 2

5. Sprinkle with spring onions, fresh coriander and pomegranate seeds just before serving or cook along in the sauce.

Tempeh 4

 

Zucchini Cashew Cream Rolls

Chinese cabbage cashew rolls

GF, Dairy free, plant-based

Use Organic ingredients whenever possible

1 cup unsalted cashews soaked for 30 minutes in warm water

½ cup almond milk

¼ cup basil leaves

2 garlic cloves

2 teaspoons Shiro Miso

1 large egg

a little leftover cooked veg.(optional)

1-2 cups pasta sauce

1-2 large zucchini or a few slices of Chinese cabbage

Zucchini rolls ferment 1

 

Method

  1. Soak cashews in warm water and set aside.
  2. Preheat oven to 200 C. Oil a sheet of natural baking paper with oil and set aside.
  3. Slice the zucchini into 3 mm thin slices. Lay zucchini onto an oiled sheet and roast in the oven 10 minutes. Remove and set aside for 5 minutes before moving.
  4. If using cabbage, drop into boiling water for 1 minute and drain and cool.
  5. Meanwhile, drain cashews, and put in a food processor with the rest of the ingredients Blend till lightly cracked.
  6. Spread some of the pasta sauce into an oiled casserole dish.
  7. Lay a strip of zucchini or cabbage and spread about 1-2 tablespoons of the cashew mixture over each individual strip.
  8. Roll up and top with a teaspoon of the pasta sauce.
  9. Bake uncovered 15-20 minutes or until set. Serve topped with any ferment of your choice.

Cabbage black tilt

 

Beatrix’s Blissful Summer Breeze

Shelley brought her delightful 11-week old daughter Beatrix over for lunch. She had mama’s milk and we had a lovely summer lunch followed by a dessert to honour her delightful presence.

Use Organic ingredients when available

Hope you enjoy it as much as we did. Served with coconut yoghurt it really hit the spot.

beatrix whole all

1 punnet organic strawberries

4 Tablespoons agar agar flakes

½ cup organic apple juice

2 tablespoons maple syrup

1 teaspoon pure vanilla extract

Coconut Layer

2 Tablespoons agar agar flakes

1 tablespoon maple syrup

½ cup apple juice

2 cups coconut cream

1 tablespoon arrowroot or kudzu

1 tablespoon water

Berry Topping

1 punnet organic blueberries

a few leftover strawberries

1 tablespoon kudzu or arrowroot

1 tablespoon water

1 tablespoon maple syrup

Chopped dates and almonds

Coconut yoghurt (optional)

 

Method

  1. Puree all but 4 strawberries till creamy.
  2. Agar, juice water maple syrup into a saucepan and bring to the boil. Lower heat till agar has dissolved. Add the strawberry puree and vanilla. Remove from the heat and put into a mold.
  3. Combine agar-agar, maple syrup, juice together. Cook till the agar dissolves. Add the coconut cream.
  4. Dissolve the kudzu in the water and stir into the coconut mixture and cook till thickened.
  5. Cool for a few minutes until both mixtures are the same temperature. Add the coconut mixture slowly to the strawberry layer. Set aside at room temperature or for a quick result refrigerate.

 

6. Put the blueberries and the reserved strawberries in a saucepan and warm. Dissolve the kudzu in the water and maple syrup, add it to the blueberry-strawberry mixture and bring to the boil. Remove from heat.

beatrix slice to[

  1. Serve with the blueberry and strawberry topping,  yoghurt,  dates and almonds,

beatrix slice cocn

Crispy Summer Tofu

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V, GF, DF

Ingredients

Bowl

  • 3-4 cups seasonal vegetables- carrots, purple cabbage, squash,  green beans, snow peas, etc.
  • 1 tablespoon finely chopped garlic or ginger
  • Tamari to taste
  • 1 cup coconut or Quinoa flour
  • Grated zest of 2 small limes or lemons
  • 2½ teaspoons coriander seeds
  • 1 tablespoon black (or white) sesame seeds
  • 2-3 tablespoons coriander leaves
  • 250g firm tofu, cut into 2cm. chunks
  • 1 cup chickpea, coconut or quinoa flour
  • 1 egg, lightly beaten
  • About 100ml olive or coconut oil, for frying
  • Himalayan Salt

Dressing

2 tablespoon lime or lemon juice
1 teaspoon sesame or olive oil
2 teaspoons grated ginger
Himalayan salt to taste
2 tablespoons olive oil
Fresh coriander leaves

Method

1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Top with the fried tofu and coriander leaves and serve warm.

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Christmas Mango-Coconut Pie

Coconut 1

Use Organic ingredients when available

Agar is the vegetarian sister of gelatine and can be used for the perfect chilled summer dessert. Great for the holidays or even as a cooling refreshing breakfast or brunch dish. Agar is a sea vegetable gelatine and contains proteins, polysaccharides, minerals, and vitamins.

Christmas Mango-Coconut Pie Ingredients

Base

  • 1-2 cups mango flesh for puree (1 ½ -2 mangos)
  • 3/4 cup water
  • 4 T agar-agar flakes or 2 t. powder
  • 2 tablespoon maple or 4 T. rice syrup (to taste)
  • ½ cup fruit juice
  • 1 teaspoon vanilla (optional)

Coconut Layer

  • 2 cups coconut milk
  • 2 T agar flakes
  • 1 tablespoon maple or 2 T. rice syrup
  • pinch of sea or Himalayan salt
  • Blueberries
  • Mint

Coconut 2

 

Berry Topping

  • 1 cup blackberries or raspberries, fresh or frozen
  • 2 tablespoons water
  • 1 tablespoon maple or 2 T. rice malt syrup
  • 2 tablespoons chia seeds

Christmas Mango-Coconut Pie Method

Mango Layer

  1. Pureé the mango pieces to a smooth pulp. Set aside.
  2. Combine the water, agar-agar, and sweetener. Use a whisk to stir until the agar dissolves completely.
  3. Add the mango pureé and continue to stir and cook for a minute. Add vanilla.
  4. Pour into a glass or ceramic pie dish or square mold. Fill ½-3/4 full. Drop some blueberries into the liquid.
  5. Let it sit at room temperature to set completely. You may refrigerate to speed up the process, but it is not necessary. If you refrigerate bring the jelly back to room temperature (otherwise the coconut layer won’t stick properly).

Coconut Layer

  1. Combine the water, sweetener salt, and agar-agar in a small pan over medium heat. Make sure the agar and sweetener are completely dissolved.
  2. Add the coconut milk and continue to stir until the coconut milk is fragrant. Do not let it come to a boil. You want it to be hot, but not boiling. Set aside for a few minutes.
  3. While the coconut milk is still hot, pour over the mango layer. Make sure the coconut milk is warm otherwise the two layers won’t ‘stick’ and will come apart while serving.
  4. Cool and prepare the raspberry topping.

Coconut 2aa

Raspberry Topping

1. Combine all the ingredients together and process until almost smooth. You may need to add some extra water to help it combine.

2. Spoon mixture into a saucepan and heat over medium heat until the mixture begins to bubble.

Reduce the heat and whisk until thickened. Cool and spoon on top in the middle of the coconut-mango pie or all over the pie.

Cocnut pie 3

 

 

 

Summer Cabbage Rolls

Use Organic Ingredients when available

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1 small cabbage

1 litre water

1 teaspoon sea or Himalayan salt

Filling

2 cups cooked brown basmati rice or quinoa

2 cups finely chopped onions

4 tomatoes diced

½ cup grated carrot

1/2 cup sultanas or Goji berries (optional)

2 chopped shallots

4 cloves finely chopped garlic

½ cup finely chopped parsley

3-4 tablespoons pasta sauce

1 teaspoon dried mint or 1 tablespoon fresh

1 teaspoon salt or 1 tablespoon Shiro (white) miso to taste

1 teaspoon thyme or oregano or 1 tablespoon fresh

½ cup olive oil

coconut yoghurt and pasta sauce to serve (optional)

sauerkraut or another wild ferment to serve

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  1. Wash the cabbage, remove the outer leaves and separate the rest.
  2. Put about 1 litre of water into a large pot, add salt and bring to the boil.
  3. Put the cabbage leaves into the boiling water and boil them until they are softer (about 3-4 minutes) then remove them from the water and drain.
  4. Cut them in regular shapes and remove the thicker parts. You can use these thick pieces in a vegetable stew the following day.
  5. For the filling, combine all the ingredients in a bowl and mix them well. Taste and adjust if necessary.
  6. Take one piece of the cabbage and lay it on a flat towel or sushi mat. Put some filling mixture on it and roll it up.
  7. The shape is not so important here, just try to roll it well and do not put a lot of filling in it, otherwise, you’ll lose some of them.
  8. Place these cabbage rolls seam side down in a large saucepan or deep skillet, leaving the centre empty. With the leftover mixture, pour the watery part of the mixture on the rolls.
  9. Put the rest of the leftover mixture if you have any in a glass bowl and place it in the space in the middle of the rolls. if you like you can chop the thick pieces of leftover cabbage into it.
  10. Put the saucepan on the lowest heat and cook it for half an hour covered.
  11. You can serve it warm or cold with some fresh coriander and ferments. (fermented seasonal fruit goes well or sauerkraut) . Serve with extra pasta sauce and or coconut yoghurt.

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Fermented Chickpea Socca Pizza

Fermented Socca

Vegan Plant-based, GF

 

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Socca is a popular dish in and around the area of Nice, France and province of Genoa, Italy. In Italy, where it originated. It is a simple and savory flatbread made with chickpea flour (aka garbanzo bean flour) making it gluten free, grain free and a good source of protein and fibre.

Use Organic Ingredients when available

1 cup chickpea flour
1 cup warm filtered water
1 Tablespoon sauerkraut, pickle brine or sourdough starter, miso (optional)
1 Tbsp. extra virgin olive oil
½ tsp. dried rosemary (or oregano, or sage)
¼ tsp. salt
Fresh ground pepper to taste
Additional olive oil cooking if needed

Topping:
4 Tablespoons sweet potato puree, hummus or anything you like
10 – 12 olives, sauerkraut, etc.
2 spring onions, fine chopped
4-6 tablespoons sautéed kale, purple cabbage or Chinese greens

Other leftover vegetables, capsicum, tomatoes, broccoli

Coconut yoghurt mixed with a few teaspoons Shiro miso (optional)

Thinly sliced purple onions
Yield one- 25 cm. round or about three 10 cm. rounds

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Method

  1. Combine the chickpea flour with warm water in a medium bowl or mason jar, and mix well. Add in tablespoon sauerkraut, brine or sourdough starter if using.
    2. Cover and allow to sit overnight or for at least 8 hours.  When ready stir in the olive oil, herb, and salt & pepper. The batter should be the consistency of heavy cream. Heat the oven to 450F/220 C. Put a cast-iron skillet (Solid Teknics* is best) or pizza pan in the oven to warm or on a cooktop.

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3. Remove the pan, pour 2 tablespoons of the oil into it and swirl. Add the spring onions return the pan to the oven or cooktop and cook, stirring once or twice 1-2 minutes. Stir in the rosemary.

4. Add the spring onions and rosemary into the batter, then immediately pour the batter back into the pan. Sprinkle on some thin onion strips. Bake or cook for 10 to 15 minutes, or until the pancake is firm and the edges set.

5. Heat the grill** and brush the top of the pancake with 1 or 2 tablespoons of oil if it looks dry. Set the pancake a few inches away from the grill and cook just long enough to brown it in spots. (optional step)

 

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6. Put on toppings, cover with coconut/miso mixture and put under the grill a few minutes.

You can just stop with the greens and cabbage or top with lots of veg and ferments too !

 

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**If cooking on a stove, just flip over and follow instructions to finish.

  • Solidteknics cookware are made in Australia and are the healthiest, and more sustainable pans you can buy.

 

 

 

 

 

 

 

 

Vegan GF Fermented Buckwheat Pancakes with Coconut Whip Cream

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Why not put a ferment like miso in your pancakes to make them more yummy and lighter.  Filled with healthy probiotics- those lovely microorganisms will nourish your gut and boost your immune system and are sugar-free.

INGREDIENTS 

 

  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon Shiro unpasteurized fermented miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)

Filling

  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds
  • Coconut Yoghurt (optional)

 

METHOD

1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no lumps remain. (Adjust liquid content as needed) You can set this aside for a few minutes or hours. It will just keep fermenting.

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cup of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in colour and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut yoghurt or Coconut Whipped Cream* and fresh chopped berries  or simply serve with pure maple syrup.

 

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TIPS

If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with plant-based milk.

Coconut Whip Cream

INGREDIENTS

 

  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract

 

METHOD

1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

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Vegan Chick Bean Slice

Chickbean close allUse Organic and BPA free ingredients when available 

This Sugar-free and high protein snack is loaded with nutrients and great for lunch boxes or a great protein pick me up for morning or afternoon tea.

2 ½ -3 cups chickpeas
1 cup goji berries and/or sultanas ( ½ – ½)
¾ cup ground almonds or walnuts
¼ cup cacao
1 teaspoon cinnamon
1 cup brown rice or almond flour as needed
3 tablespoons ground flax seeds
½ cup soy, coconut milk or other plant milk as needed
2 teaspoons vanilla
½ cup tahini or other nut butter
½ cup maple syrup or 1 cup rice syrup to taste
2-3 teaspoons Shiro Miso

Topping

Organic Paleo Museli (apple and cinnamon) *
Organic Buckini (activated buckwheat) Deluxe*
Organic goji berries, coconut, ground nuts, puffed amaranth or quinoa, cinnamon, dried fruit, coconut

maple syrup or rice syrup for brushing on top after baking

Method

  1. Strain off liquid from beans and reserve. Use chickpea juice (aquafaba) for a whipped cream topping.
  2. Toss all dried ingredients together. Set aside,
  3. Stir together ground flax seeds, milk, and vanilla and set aside.
  4. Oil pan and preheat oven to 175C. Combine nut butter, sweetener, and miso together slowly incorporating the beans till chunky.
  5. Fold in the dry ingredients. Adjust liquid content with plant milk as needed till it drops with difficulty from a mixing spoon.
  6. Spoon into baking pan. Bake in oven 30-40 minutes or until the centre is set and the edges pull away from the pan.
  7. Remove from the oven place on a wire rack to cool then remove it from the pan and cut into desired shapes.
  8.  Brush with sweetener if desired and Dip into one of the toppings before serving.