3. 3
Contents
Key
GF: Gluten Free
V: Vegan
Vg: Vegitarian
P: Paleo
Recipe Page
4
5
6
9
8-9
10
Spring 11-17
Simple guacamole 13
Grilled lettuces with lime + avocado 14
Pink grapefruit + fennel salad 15
Smashed avo on chia bread 16
Deconstructed sushi bowl 17
Summer 18-24
Fresh strawberry + coconut muffins 20
Overnight cinnamon oats with coconut,
pomegranate + berries
21
Classic caprese salad 22
Blistered shishito (Padron) peppers 23
Prawn tortillas with guac + pea shoots 24
Autumn 25-32
Smokey babaganoush 27
Walnut + basil pesto 28
Pesto zoodles 29
Chilli butternut pumpkin with creamy tahini
dressing
30
Soft roasted eggplant with tahini tamari drizzle 31
Butternut pumpkin, feta + rocket pizza on hazelnut
dough
32
Winter 33-39
Simple kale salad 35
Roasted cauliflower, basil + avocado salad 36
Grilled fennel salad with fresh herbs + pecorino 37
Sautéed Asian green bowl with tamari tahini
dressing
38
Grilled mushroom ‘burgers’ 39
Welcome
Fast Slow Food – An Introduction
A note on local, seasonal eating
Sourcing local food
Pantry staples
Fridge staples
4. 4
As a proud South Australian, I feel incredibly lucky to be surrounded by an
abundance of fresh, local food that varies naturally with the seasons.
Growing up in Australia, I was fortunate to be exposed at a young age to
a gorgeous array of fresh, home cooking. On weekends, my stepfather
would spend hours lovingly preparing all manner of culinary delights, like
vegetable curries, where he would chop, peel and stir until our home was
filled with the heavy smell of exotic spices. On other days, the air would
be dense with the aroma of thick tomato passata.
Not only were my meals made from scratch, the ingredients themselves
were sourced from his mother’s organic garden, where she tenderly grew
everything by hand.
It was through these experiences that my love and appreciation for high
quality, fresh, local and seasonal produce grew. As a child, it became
immediately apparent that food wasn’t just what you put in your mouth.
And it wasn’t just fuel. Food was family, love and community.
It my mission to get people back into their kitchens again, making meals
from scratch using fresh, local, seasonal ingredients, and bringing people
and communities together over the shared experience of a meal.
It isn’t normal to eat food out of packages and on the run, all day, every
day. Collectively we need to slow down, regain control of our eating, and
recognise that how and where we source food matters.
Simple food is the best food. Eating locally and with the seasons is
the cornerstone to good health and longevity. It also strengthens
communities, reconnects us with our loved ones, and helps us function
better as human beings by connecting us to the world around us.
Fast Slow Food is intended to do this, by acting as a simple guide to
seasonal eating, with recipes that celebrate the brilliance and variety of
flavours that local, seasonal produce brings.
Welcome
5. 5
We live in a world abundant with cheap, fast, nasty food.
Combine this with a society obsessed with dieting, weight
loss and calorie counting and we have a giant recipe for
disaster.
My goal is to debunk the myth that sourcing and preparing
healthy food is difficult and time consuming. Collectively, we
can strip away the rules that society has put up around food
and return our eating philosophy back to basics. Food isn’t
about calories, and it isn’t just fuel. Food is so much more
than what we put in our mouths.
So, what is food?
Food is nourishment; family; community; love; abundance;
pleasure; joy; happiness; fun; adventure; romance; surprise;
warmth; comfort; hearty. Food is home.
The best food is simple food: that which is grown locally,
by local farmers who are passionate about their art. It is
to be shared with and enjoyed in the company of loved
ones, slowly and deliberately, each flavour savoured with
gratitude and purpose.
My approach to food is straightforward. I believe true
nourishment is derived from eating the highest quality
seasonal produce, grown by local farmers and communities.
Good, clean food should be accessible to all. And it can
be. When you eat with the seasons, the produce speaks
for itself, often needing little more than a drizzle of olive
oil or a sprinkling of salt and pepper to tease out the rich
flavours. No complications, no stress.
It is time to slow down and start caring about how you eat.
This is how.
Fast Slow Food - An introduction
6. 6
Eating with the seasons is the way nature designed our bodies to eat.
When you eat seasonally, you are eating foods closest to their source. Not only
does food taste better, you are also intuitively taking part in an natural cycle of
eating. This means that you eat strawberries at their peak, when they are rich in
colour and oozing with sweetness. It means you naturally eat lighter in summer
and warming foods in winter.
Seasonal eating guarantees us a bounty of produce that allows variety in what
we eat. It is the easiest way to approach a holistic, wholesome way of eating.
A note on local, seasonal eating
W h y l o c a l ?
The best food is fresh food, and you don’t get much fresher than locally
grown. Here are but a few reasons to seek out locally grown produce:
1. To experience the highest quality, most nutrient-dense food available
2. The taste – you simply can’t beat freshly harvested food
3. Eating locally grown food guarantees you are eating with the seasons,
the way we are meant to eat
4. To support local, small-scale family farms, not large-scale agriculture
5. It is (often) cheaper. Buying local produce direct from the farmer cuts
out the middle man, meaning we’re not copping the freight fees or
subsidising the distributor.
6. It’s better for the environment. Less distance between the farm and
your plate means less trucks on the road and therefore lower food
mileage.
7. 7
Farmers markets are the best way to connect with your local
community, source the highest quality local food and discover new
delights.
Here are a few simple tips to help you maximise your farmers market
experience:
Let the produce choose you
While it can be overwhelming shopping amongst a sea of gorgeous
produce, often the best way to pick your produce is to see what catches
your eye. In the spring, bunches of asparagus stand to attention, just
waiting to be grilled or roasted. In the summer, a bounty of peaches
may draw you in, while in the autumn, the sight of pumpkins will
delight your tastebuds.
As you move through the market, mentally make notes of which
combinations of vegetables pair well together. As you cook more, you
will start to get a good feel for this, so at the beginning, a good goal is
to experiment with one new item a week.
Think beyond the produce
Farmers’ markets aren’t just for fresh fruit and vegetables. Good
markets also provide an array of fresh seafood, meat, poultry, cheeses
and honey. Don’t forget about the flowers too, which are often way
cheaper than store-bought bouquets!
Ask questions!
Don’t know what a particular fruit or vegetable is or how to prepare it?
Just ask! Farmers’ markets can be intimidating places, even for the most
seasoned shopper. Staff are always around and are more than willing to
answer questions, just make sure they have a moment to stop and chat.
Asking questions and discovering new and exciting food is a fabulous
way to incorporate previously unknown and healthy foods into your
diet.
Sourcing local food
8. 8
S t a r c h e s
Wholemeal flour (self raising or plain)
Less-processed wheat flour, closer to its natural state than its white, bleached cousin.
The integrity of grain means it digests more slowly than white flour, causing less energy
spikes. Use in dough, baking or as a substitute for white flour in fresh pasta.
Almond meal
A fabulous alternative to ordinary flour in baking, almond flour is simply made from
ground up almonds. It lends its deep nutty flavour to cooking, as well as an earthy
density.
Coconut flour
Like its name suggests, coconut flour is made from ground, dried coconut meat and
can be an excellent alternative to wheat and other grain flours, adding a sweetness to
the flavour. Use in baking or in breakfast staples like pancakes.
Black rice
An ancient variety of rice originating from Asia. Not only does it look divine, giving
dishes a dramatic finish, it sports an earthy, nutty flavour and a soft texture. The
depth of its colour lends itself to higher levels of antioxidants than white or brown
rices – in fact black rice is the only variety containing anthocyanins, the purple and
dark red pigments that colour and add nutrients to other deep coloured foods such as
blueberries, grapes, dark cherries and acai berries. This super food also contains iron,
vitamin E and fibre, making it one healthy grain.
Pantry staples
If I could give you one piece of advice when it comes to food it would be this: quality matters
The quality of what you prepare and cook food with has the ability to take what may seem like a bland dish and transform into something truly special. More often
than not, all that is required is a splash of olive oil and a sprinkle of good quality sea salt.
To this end, choose your non-perishable pantry staples wisely. An investment in a good quality olive oil, for example, not only results in better tasting food, it brings
with it a range of other benefits, ranging from supporting local business, to environmental upsides.
Below are some of my favourite pantry staples that I always have on hand.
B u t t e r s + Pa s t e s
Tahini
Traditionally used in Middle Eastern and Mediterranean cooking, tahini is a divine
spread or paste made from ground sesame seeds. Use in sauces or as a base in
homemade hummus.
Tamari
Traditional fermented soy sauce containing no gluten. I use instead of standard soy
sauce.
Nut butters
Why limit yourself to
peanut butter when
there is a world of nut
butters out there! Whilst
almond butter is my
go-to nut butter, and the
most commonly used, I
am known to eat cashew
butter and macadamia
butter straight out of the
jar! Slather nut butters on
toast, use in cooking or
simply eat straight as a
snack.
9. 9
O i l s
Olive oil
Alas, not all olive oil is created equal. With many labels doctored with incorrect
labelling and cut with inferior oils, it is critical that you invest in a good quality olive
oil, not just for the taste, but for your health.
Why?
• It is often useful to have more than one variety on hand – one very high
quality extra virgin olive oil to pour with (i.e. to use on salads and for
dipping bread in), and one slightly cheaper version for cooking. Keep
in mind that olive oil should only be used to cook things at a medium
temperature. It doesn’t work well as a high temperature cooking oil as
the particles dilute and can turn the oil rancid. For high temperature
cooking, choose another oil like coconut oil.
• Make sure to read labels carefully to check the origin: some bottles
claim to be 100% Italian olive oil but this may mean a variety of things.
The olives may have come from Italy but the oil itself could have been
made somewhere else.
• Always choose olive oil in a darker, more tinted bottle over a light or
transparent glass bottle. Light exposure can cause the oil to spoil and
thus lose flavour.
• Look for cold pressed varieties, which means no heat was applied during
the olive crushing process. This keeps the oil’s chemistry intact.
• Finally, just like a fine wine, high quality olive oil will never be really
cheap, so you really do get what you pay for.
Coconut oil
All the rage in recent times thanks to the popularity of the Paleo diet, this oil is
extracted from the flesh of the coconut. Its versatility and flavour lends itself to both
sweet and savoury cooking. Due to its high smoking (melting) point, coconut oil is
perfect for frying foods at high temperatures and also means its shelf life is long. It can
also be used as a replacement for dairy in pastry and creamy desserts.
Pantry staples
C o n d i m e n t s
Nutritional yeast
Loved by vegans for its deliciously cheesy flavour, this superfood is yeast that has been
deactivated and then crumbled into flake or powdered form. Choc full of B vitamins,
folic acid, selenium, zinc and protein, nutritional yeast is low in fat, gluten free and a
reliable food source of vitamin B12.
Sea salt
Gone are the days of the standard table salt. There is a bounty of salt varieties
available now, ranging from pink Himalayan sea salt, known for its high mineral
content, to smoked salts and local salts. Keep a range in your pantry and experiment
with different flavours.
10. 10
D a i r y
Many people experience trouble digesting dairy and therefore choose to avoid it. If,
like me, you do enjoy a delicious piece of cheese or some yoghurt from time to time,
quality once again wins out. Below are a few of my favourites:
Goat’s + sheep’s cheese (feta / curd)
Not only is it incredibly delicious and light, dairy from goats and sheep is easier on the
digestive system due too. This is due to:
• The presence of smaller fat molecules resulting in the product being
“naturally homogenized”, meaning the cream does not separate out,
making it easier to digest
• A different protein structure to that of cow’s milk, with significant less of
alpha S1 casein commonly associated with allergies
• A lower lactose content (this applies to goat dairy only – sheep dairy
tends to have a higher lactose content).
I love to use goat and sheep cheese in fresh salads, on top of smashed avo or dolloped
on pizza.
Buffalo mozzarella
True to its name, buffalo mozzarella is a ball of soft mozzarella cheese made from the
milk of buffalos (surprise!) This cheese is very indulgent, with an oozy creamy filling
and moderate flavour. Perfect for summer salads and is a delight with fresh heirloom
tomatoes.
Pecorino
Pecorino is a hard Italian cheese made from sheep’s milk. Boasting similar properties
to traditional parmesan, pecorino has a rich, salty flavour and a generally hard yet
crumbly texture. This is the perfect cheese for shaving on top of light summer salads or
grating on top of a freshly made pizza.
Fridge staples
F r e s h h e r b s
Often overlooked, fresh herbs can make or break a dish. Grow your own or stock up
at the farmers’ market. Store them within eye sight if you can, so they don’t die a slow
death in your vegetable crisper!
Throw some fresh basil or mint in your summer
12. 12
In Season
Spring brings with it an abundance of sweet
fruit and young, delicate vegetables.
Season Fruits Vegetables
w
• Asian greens – bok
choy & choy sum
• Beetroot
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Garlic
• Kohlrabi
• Leeks
• Salad & spring
onions
• Parsnip
• Peas
• Potato
• Pumpkin
• Silverbeet
• Spinach
• Avocados
• Apples
• Cumquat
• Grapefruit
• Lemons
• Loquats
• Blood-Seville
oranges
• Mandarins
• Pears
• Rhubarb
• Strawberries
• Tangelos
• Tangerines
Spring
13. 13
Simple guacamole
The most simple of and delicious of things.
(V) (GF) (P)
Ingredients...
2 large ripe avocadoes
Handful of cherry tomatoes, finely
chopped
½ red onion, finely chopped
¼ cup of fresh coriander, finely chopped
Juice of 2 limes
Sea salt
Place avocado flesh in a bowl and mash with a fork until
chunky.
Add the tomato, onion, coriander, lime juice + salt and
continue to mash until combined.
Serve immediately.
Serves 4
Tip...
Serve with raw veggies, corn chips, in a sandwich or taco or dolloped on
top of a salad. You seriously can’t go wrong with guac.
14. 14
Grilled lettuces with lime + avocado
We intrinsically link lettuces to fresh salads, however certain lettuce
varieties lend themselves very well to the grill. The key here is
selecting hardier, denser varieties, focusing on those with lower water
content such as romaine, endive and radicchio.
(V) (GF) (P)
Ingredients...
2 – 3 heads of various lettuces (I love
endive and raddichio for their bitter
flavour)
1 ripe avocado
2 tablespoons of extra virgin olive oil
Juice of 2 limes
Sea salt + cracked pepper
Heat grill or grill pan over medium high heat.
Wash and chop the base of the lettuce, ensuring the base
stays intact to hold the lettuce leaves together. Halve
lettuces lengthways and brush the cut sides with olive oil.
Season with salt and pepper.
Grill lettuces, face down, for around 2 minutes, or until
slightly charred.
Assemble grilled lettuces on a platter and top with thick
slices of avocado. Finish with a generous squeeze of fresh
lime another drizzle of olive oil.
Serves 2
Tip...
This dish makes a delightful summer side or starter and is perfect with
grilled fish
15. 15
Pink grapefruit + fennel salad
Balance tart + sweet with this divine light and fresh summer favourite.
(V*) (GF) (P)
Ingredients...
1 – 2 medium beetroots (I used golden
beets in this recipe but you can use any
colour), chopped and washed
½ head of fennel
1 spring onion, finely chopped
1 pink grapefruit
1/3 cup of unsalted pistachios
Extra virgin olive oil for drizzling
Sea salt + cracked pepper
Preheat oven to 200 C (400F) and line a baking tray with
baking paper.
Scrub and wash the beets. Using a fork, pierce a few small
holes in each beet. Keeping the skins on, place the beets in
the oven and roast for around 20 minutes.
While the beets are roasting, combine all other ingredients
except for the pistachios in a salad bowl. Toss in a little olive
oil and combine.
When beets are ready, allow to cool before peeling and
discarding skins, and slicing into a mixture of thin rings and
quarters.
Place previously tossed ingredients on to a plate. Place the
beets on top and scatter with the nuts. Complete with a
liberal drizzle of olive oil and season with salt and pepper.
Serves 1
Tip...
Top with feta for an extra salty kick.
*Can be made Vegan by omitting feta
16. 16
Smashed avo on chia bread
Avocado toast is an Aussie breakfast hero. This chia bread is not only
nutrient-dense, it will keep you full for hours on end.
(V) (GF) (P)
Ingredients...
Bread
1 ¾ cup of buckwheat groats
¼ cup of chia seeds
1 cup of filtered water
¼ cup of extra virgin olive oil
1 ½ teaspoons of baking powder
½ teaspoon of sea salt
Juice of half a lemon
Soak the buckwheat groats in cold water for around 2 hours, until
softened. In a separate bowl, soak the chia seeds in ½ cup of cold water
until the seeds expand and resemble a gel.
Preheat the oven to 160 C (320F) and line the base and sides of a loaf tin
with baking paper.
Drain the buckwheat and rinse through a sieve. Ensure all water is
drained. Place the buckwheat in a food processor and add the chia gel,
½ cup of water, the olive oil, baking powder, sea salt and lemon juice.
Combine all ingredients in the food processor for around 3 minutes
until you have a batter-like consistency, with some whole buckwheat
remaining in the mix.
Spoon the batter into the lined loaf tin. Bake for 1 hour and 15 minutes
until the bread is firm to touch. Remove from the oven and allow to cool.
After 30 minutes, remove from the tin on to a drying rack.
When bread is cool, slice carefully with a sharp knife.
If desired, lightly toast on a non-stick pan. While toasting, scope out the
avocado flesh into a bowl and drizzle some EVOO, add a sprinkle of salt
and the fresh lime juice. Top toasted with avo smash and eat!
Makes 1 loaf of chia bread
What are buckwheat groats?
Groats are the hulled seeds of the buckwheat plant. Naturally gluten free, these
seeds have a temperate flavour and can be used in salads, soups or baking. Look
out for them at your health food shop.
Avocado mix
½ ripe avocado
Dash of extra virgin olive oil
Juice of half a lime
17. 17
Deconstructed sushi bowl
The key to this dish is to find the most colourful spring veggies
possible. Pair with baby Asian greens + black rice for a nutrition-
packed powerhouse meal.
(V) (GF) (P)
Ingredients...
¼ cup of uncooked black rice
Selection of baby Asian greens, such as fresh
Bok Choy or Pak Choy
Selection of radishes (for colour effect, try
looking for watermelon varieties), sliced thinly
½ carrot, sliced thinly into coins or matchsticks
½ a ripe avocado, sliced
¼ cup of fresh coriander, finely chopped
Fresh lime juice
Black sesames seeds to finish (optional)
Cook rice. If you are using black rice, you will need to plan ahead as it
will need to be soaked overnight and cooked for up to 40 minutes. For
more precise cooking methods and times, follow the instructions on the
package.
Once the rice is cool, serve in a bowl and top with all desired ingredients
in a bowl.
Sprinkle with sesame seeds and a squeeze of fresh lime juice and serve
immediately.
To add more depth + richness to this dish, whisk together 1 tablespoon
of tahini, 1 tablespoon of tamari, the juice of ½ a lime and 2 table-
spoons of water and drizzle over.
Serves 1
Tip...
Black rice requires pre-soaking and has a longer cooking time than its white and
brown cousins, so factor this in to your cooking timing
19. 19
In Season
Summer’s bounty delivers sweet, sticky stone
fruits + light fresh vegetables
Season Fruits Vegetables
w
• Asian greens – bok
choy & choy sum
• Beans
• Beetroot
• Carrots
• Corn
• Cos lettuce
• Garlic
• Leeks
• Olives
• Onions
• Spring onions
• Parsnip
• Peas
• Potato
• Rocket
• Silverbeet
• Spinach
• Avocados
• Apricots
• Blackberries
• Blueberries
• Honeydew
• Loquats
• Oranges
• Peaches
• Plums
• Nectarines
• Peacherines
• Raspberries
• Rhubarb
• Rockmelons
• Strawberries
• Watermelons
Summer
20. 20
Fresh strawberry + coconut muffins
Strawberries represent the quintessential taste of summer.
(Vg) (GF) (P)
Ingredients...
1 ½ cups of almond meal
¼ cup of coconut flour
¼ cup of shredded coconut flakes
1 teaspoon of cinnamon
½ teaspoon of baking soda
Pinch of sea salt
2 free-range eggs
¼ cup of melted coconut oil
½ ripe banana, mashed
½ teaspoon of vanilla extract
1 cup of fresh strawberries, roughly
chopped
Preheat the oven to 175 C (350 F) and grease a muffin tray
with coconut oil.
Combine all dry ingredients in a large mixing bowl.
In a separate bowl, whisk together the eggs, coconut oil,
mashed banana, vanilla extract and strawberries.
Pour the wet ingredients into the muffin tray, filling to
around ¾ full.
Bake muffins for around 30 minutes in the oven, or until
golden brown. When ready, remove from the oven and allow
to cool on a cooling rack. Store in an airtight container in the
fridge.
Makes around 10 muffins
Tip...
These muffins are quick, healthy and make the perfect on-the-go-break-
fast or afternoon snack. Eat as-is or halve and smother with almond
butter!
21. 21
Overnight cinnamon oats with
coconut, pomegranate + berries
Strawberries represent the quintessential taste of summer.
(V) (GF)
Ingredients...
½ cup of oats
1 teaspoon of cinnamon
¼ cup of coconut water (*you can also use
almond milk, coconut milk or even plain
water, depending on your taste buds)
1 tablespoon of shredded coconut
Fresh raspberries
Fresh pomegranate seeds
Place oats and cinnamon in a bowl and pour over your
desired liquid. The oats will absorb quite a lot of liquid, so
add more or less depending on how moist you like your oats
to be. I tend to just cover the oats with liquid then stir to
combine.
Cover and refrigerate over night. When ready to eat, top with
berries, pomegranate, coconut and finish with a big dollop of
almond butter.
Serves 1
Are oats gluten free?
Strictly speaking, oats are gluten free however as the majority are pro-
cessed in facilities that also process other gluten-containing grains, un-
less it specifically states on the label, most brands will not classify their
oats as gluten free. Purchasing the clearly labelled gluten free variety
ensures no cross-contamination from other grains.
22. 22
Classic caprese salad
The key to making this dish work is the quality of your ingredients.
(Vg) (GF)
Ingredients...
1 – 2 large tomatoes. Heirloom tomatoes
are perfect in the summer time
1 ball of fresh mozzarella
Fresh basil
Extra virgin olive oil
Sea salt
Cracked pepper
Wash tomatoes and slice into thick slices.
Slice mozzarella into similar sized pieces.
Assemble on a plate or serving tray, intertwining one piece of
tomato and one piece of mozzarella. Repeat until finished.
Top with fresh shredded basil leaves and drizzle liberally
with olive oil. Finish with fresh cracked pepper and sea salt
to taste.
Serves 1
Tip...
Choose ripe, juicy tomatoes and the highest quality mozzarella you can
get your hands on. Good quality olive oil is also a must for this recipe.
23. 23
Blistered shishito (Padron) peppers
As far as peppers go, shishitos are like Russian roulette – most are
mild, but there’s always one in a bunch that will set your mouth on
fire. Take a risk with this ridiculously simple snack.
(V) (GF) (P)
Ingredients...
2 tablespoons of extra virgin olive oil
(coconut oil works really well too)
2 cups of fresh shishito / Padron peppers
Fresh lime juice
Flakey sea salt
Wash peppers and toss in some oil until coated.
Heat a barbeque plate or grill over medium-high heat.
Cook peppers, turning occasionally to ensure they cook
evenly.
Remove peppers when they are slightly charred and
blistered. Sprinkle with sea salt and serve immediately.
Serves 2
Tip...
These make the perfect pre-barbeque or poolside snack. Wash down
with a crisp class of white wine.
24. 24
Prawn tortillas with guac +
pea shoots
This deliciously light + simple meal is perfect for a hot summer’s
evening and is a guaranteed crowd pleaser when entertaining.
(V) (GF) (P)
Ingredients...
8 soft taco or tortilla wraps
2kgs of cooked prawns (buy Australian
prawns where you can)
Guacamole (see page 13 for recipe)
Pea shoots or other young lettuces
Juice of 2 fresh limes
Sea salt
Cracked pepper
Separate tortillas and top with generous dollups of
guacamole, prawns and pea shoots.
Liberally squeeze lime juice and season with salt + pepper.
Serve immediately.
Serves 4
Tip...
Why not try substituting prawns for a milk white fish for a bit of a twist
that works just as well.
27. 27
Smokey babaganoush
Dips are a great go-to snack and are so simple to make. Pair this
classic eggplant dip with raw veggies or dollop on top of a salad to add
extra creaminess and zing.
(V) (GF) (P)
Ingredients...
1 large eggplant
2 – 3 tablespoons of tahini
1 – 2 cloves of garlic, smashed and chopped
Fresh lemon juice (about 2 lemons)
Extra virgin olive oil
Sea salt
¼ tablespoon of smoked paprika (optional)
To get the delicious smoked flavour in the eggplant, you need to
expose the flesh to a naked flame. To do this on your stove, Line
the surroundings of your gas cooktop plate with aluminium foil,
leaving only the flame part exposed.
Turn the flame on to medium / high. Hold the eggplant in
long tongs at the narrow end and place directly into the
flame, constantly turning, until the flesh begins to blister and
blacken. You will know the eggplant is ready when it has shrunk
considerably in size and is withered.
Once the eggplant is done, remove skin, squeeze to drain excess
liquid and place in a food processor. Add the garlic, tahini, a
generous drizzle of olive oil and a pinch of sea salt. Process and
taste. Add a small amount of fresh lemon juice, enough to give it a
zing. Add more olive oil if desired, or some water if the consistency
is too thick. Continue to process and adjust taste with seasoning.
Serve in a bowl topping with a final drizzle of olive oil and a pinch
of salt. Top with smoked paprika and pomegranate seeds for extra
flavour (and presentation brownie points!)
Makes 1 pot of dip
Tip...
To achieve a smoky flavour, you will need to expose the eggplant to a naked
flame. This recipe is best done with a barbeque or inside gas stove top.
28. 28
Superfood walnut + basil pesto
Pesto super simple to make from scratch. This recipe switches out
traditional pine nuts with brain-boosting walnuts for a nutritious
punch and earthy tome.
(V) (GF) (P)
Ingredients...
2 packed cups of fresh basil
1 cup of unsalted walnuts (either raw or
roasted are fine. Roasted will result in a
richer flavour)
Generous pinch of salt
Around ¼ cup of extra virgin olive oil
Combine basil, walnuts and salt in a food processor or high-
powered blender and blend to combine.
With blender running, slowly drizzle in the olive oil. Continue
to drizzle until the desired consistency is achieved. Pesto
should be runny but retain some chunky elements from the
nuts.
This pesto is perfect on sandwiches, mixed through pasta or
on top of roasted vegetables. For an extra cheesy flavour and
nutritious punch, add in a tablespoon of nutritional yeast.
Makes 1 pot of pesto
Tip...
You can dry roast raw walnuts by cooking in a dry pan on high heat. Toss often
and remove from heat when crisp and beginning to darken.
29. 29
Pesto zoodles
Who needs noodles when you can have zoodles (zucchini noodles)?!
Top these delicate ribbons of zucchini with my wholesome superfood
pesto for a satisfyingly simple mid-week meal.
(V) (GF) (P)
Ingredients...
1 medium zucchini, washed and trimmed
4 cherry tomatoes
1 teaspoon of pine nuts, for sprinkling
Super food basil pesto (see page 28 for
recipe)
Prepare zoodles by placing the zucchini through the
spiralizer. If you don’t have one, you can achieve the same
consistency by using a vegetable peeler to make ribbons,
which will be a little thicker than the zoodles.
To warm, heat 1 tablespoon of olive oil in a pan over
medium-high heat and saute zoodles, stirring occasionally,
until they soften.
Meanwhile, make the super food pesto.
To finish, toss the pesto through the zoodles and serve
immediately. Top with crumbled feta or goat’s curd if desired
for added creaminess.
Serves 1
Tip...
Don’t have a spiraliser? Don’t despair. Use an ordinary vegetable peeler to
make zucchini ribbons to achieve the same result.
30. 30
Chilli butternut pumpkin with
creamy tahini dressing
This grounding root vegetable and wilted greens will keep you warm
from the inside out as the temperature cools down.
(V) (GF) (P)
Ingredients...
½ small butternut pumpkin
1 teaspoon of chilli powder
1 teaspoon of chilli flakes
1 tablespoon of nutritional yeast
2 cups of dark leafy greens (baby kale and
spinach work well)
3 tablespoons of pepitas (sunflower seeds)
Sea salt + freshly cracked black pepper
Preheat the oven to 200 C (400 F) and line a baking tray with
parchment paper.
Halve the pumpkin longways then, with the face down, slice into 2cm
slices. Brush flesh with olive oil, sprinkle with chilli powder and flakes
and season with salt and pepper.
Roast until soft and golden, around 30 minutes (may be longer
depending on the strength of your oven).
In the meantime, whisk together ingredients for the lemon garlic
tahini dressing.
Wash greens and sauté gently in olive oil in a medium-hot pan.
Remove from heat and arrange on a plate. On the same pan, sprinkle
the pepitas and toast, keeping an eye out so they don’t burn.
When the squash is soft, remove from the oven and place on top
of the greens. Scatter with pepitas and drizzle with dressing.
Serves 1
Tip...
Butternut pumpkin is abundant in autumn.
31. 31
Soft roasted eggplant with
tamari tahini drizzleThe ultimate comfort food, this soft + earthy dish feels like a warm
blanket on a plate.
(V) (GF) (P)
Ingredients...
1 large eggplant
Handful of cherry tomatoes, halved
1 tablespoon of tahini
2 teaspoons of tamari
Juice of half a lemon
1 garlic clove, crushed
Sea salt + black pepper
Extra virgin olive oil
Fresh parsley, for finishing
Preheat the oven to 200C (400F). Halve the eggplant and make
diamond slits with a sharp knife on the flesh side. Sprinkle with
salt and place flesh up to allow the eggplant to sweat out some
of its liquid (about 20 minutes).
Brush the flesh with extra virgin olive oil and place on a lined
baking tray, face down. Roast in the oven until very soft and
tender, around 30 minutes.
Add some olive oil and the garlic to a small saucepan and cook
until fragrant. Add the tomatoes and cook, stirring, until tender.
To make the dressing, whisk together the tahini, tamari, lemon
juice and season with salt and pepper. Add some water to dilute
the sauce if necessary. Keep stirring and adjusting until you
reach your desired taste and thickness.
Once the eggplant is done, drizzle with the tahini sauce and top
with the tomatoes. Serve immediately.
Serves 1
32. 32
Butternut pumpkin, feta +
rocket pizza on hazelnut dough
Up your pizza game with my nourishing + nutrient packed version
with a nutty twist
(Vg)
Ingredients...
For the dough
1 sachet of dried yeast (2 ¼ teaspoons)
1 cup of warm water
2 cups of wholemeal flour
1 cup of hazelnut meal (hazelnut flour)
1 tablespoon of fresh sage, finely chopped
3 tablespoons of extra virgin olive oil
Sea salt
Chop pumpkin into small cubes and drizzle with olive oil.
Season with salt and pepper and roast for 20 – 30 minutes or
until soft.
In a large bowl, combine the yeast and warm water. Let mixture
stand for around 5 minutes until yeast is foamy.
In a separate bow, combine the flour and hazelnut meal. Make a
well in the centre and pour in the yeast mixture. Stir in olive oil.
Stir mixture until a dough consistency forms. Turn dough out
onto a surface dusted with some wholemeal flour and knead
until smooth.
Transfer the dough to a clean, oiled bowl and cover with plastic
wrap. Place the dough in a warm place (i.e. kitchen bench top or
top of fridge) for around one hour, allowing it to rise.
When dough has doubled in size, turn out again and divide into
2 balls. Roll with a rolling pin into two pizza bases, each around
½ centimetre thick. Top each base with desired toppings, except
for rocket.
Bake in a pizza oven or on a pizza stone in a hot oven (200C)
until golden brown. Top with fresh rocket and drizzle with olive
oil. Serve immediately.
Serves 2
Toppings
½ butternut
pumpkin
¼ cup of good
quality feta
Handful of rocket
35. 35
Simple kale salad
Kale is the heartiest of winter greens. To enjoy it raw in the winter,
marinate it first in this olive oil, lemon and nutritional yeast dressing
to not only soften the leaves, but to embolden this mighty green with
a cheesy nutritional punch. Eat as is or mix in with your favourite
veggies.
(V) (GF) (P)
Ingredients...
2 cups of kale, chopped finely (I like lacinato
kale however you can use curly or any other
variety)
2 tablespoons of nutritional yeast
2 tablespoons of extra virgin olive oil
Juice of half a lemon (you can also use fresh
lime juice)
Sea salt
Freshly cracked pepper
Wash the kale thoroughly, chop finely into strips and place in a
large bowl.
In a small bowl, combine the olive oil, lemon juice, nutritional
yeast, salt and pepper and whisk to make the dressing.
Pour the dressing over the kale and massage it through the leaves
with your hands for around 3 minutes. Feel free to add more olive
oil or lemon juice to ensure all leaves are coated.
Cover the bowl and refrigerate for at least two hours. When ready,
eat as is or top with avocado, pomegranate, and pumpkin seeds,
or mix through with ¼ cup of cooked quinoa and some shredded
carrot (as pictured).
Serves 1
Tip...
Massaging the kale softens the leaves and breaks them down, bringing out
sweetness and making them easier to digest.
36. 36
Roasted cauliflower, avocado +
basil salad
Roasting cauliflower softens and enriches this hearty winter veggie,
bringing out its sweetness and earthiness. The smoothness of the
avocado combined with the freshness of the basil gives this salad the
perfect flavour combination.
(V) (GF) (P)
Ingredients...
1 cup of kale (lacinato kale works well in this
recipe)
¼ head of cauliflower (I used purple cauli
here but the normal white variety is just as
delish)
½ ripe avocado
Fresh pomegranate seeds
Around 4 large fresh basil leaves
Extra virgin olive oil + fresh lemon juice, for
dressing the salad
Sea salt
Preheat the oven to 200 C (400 F) and line a baking tray with
parchment paper. Place cauliflower florets on tray, drizzle with
olive oil and season with salt and pepper. Roast in the oven until
soft and tender, around 30 minutes (keep an eye out as small
florets will cook quickly and may burn if unattended!)
Combine remaining ingredients in a bowl, drizzle with olive oil and
top with a squeeze of fresh lemon juice.
Scatter roasted cauliflower on top and season to taste. Serve
immediately.
Serves 1
Purple cauliflower gets its gorgeous dark hue from the same flavonoid
elements responsible for the deep colours in red cabbage, purple carrots and
various berries. These are called anthocyanins and they are understood to
be an essential nutrient for good eye health. Some research even suggests
they may alleviate some inflammatory conditions as a result of their strong
antioxidant profile.
37. 37
Grilled fennel salad with fresh
herbs + pecorino
Fennel is a much underrated vegetable, and one that doesn’t get the
attention it deserves. The bulb is the star attraction of this vegetable,
which is round and layered, and sports a divine liquorice taste.
(Vg) (GF)
Ingredients...
1 large fennel bulb, sliced lengthways, plus
fennel fronds (top of fennel) for serving
Fresh thyme
Extra virgin olive oil
Juice of one lemon, plus zest for garnish
Pecorino cheese, finely shaved
Sea salt
Freshly cracked pepper
Trim the stalks from the fennel bulbs and wash thoroughly (dirt
can get trapped between the layers of the bulb).
Finely slice off the very base of the fennel, allowing the rest of
the bulb to remain intact (the base will hold together your fennel
slices).
Holding the bulb upright, with the base facing down, slice the
fennel into 1.5cm slices. Brush with olive oil and season with salt
and pepper.
While fennel is cooking, whisk together a generous drizzle of olive
oil with the lemon juice, zest and thyme. Season to taste.
When fennel is cooked, remove from the grill and assemble on a
plate. Drizzle with the lemon dressing and shave pecorino over
the top. Top with the fennel fronds and additional fresh herbs if
desired.
Serves 1
38. 38
Sautéed Asian green bowl with
tamari tahini dressing
This warm, wholesome dish will provide the nourishment you need
when it’s too cold for salad.
(V) (GF) (P)
Ingredients...
2 cups of Asian greens (I like Boy Choy, Pak
Choy, water spinach for example) + any
other seasonal green veggies you like
½ small zucchini, chopped into coins
1 tablespoon of tahini
2 teaspoons of tamari
Juice of half a lemon
Handful of toasted pumpkin seeds
Sprinkle of sesame seeds
Sea salt
1 teaspoon of coconut oil, for sautéing
Wash all greens thoroughly and chop into small ribbons.
Melt coconut oil in a large frying pan on medium heat. First cook
the zucchini in the pan until golden brown and soft.
Remove zucchini from the pan and add all greens. The pan may
crackle a bit so you may wish to turn the heat down a little.
Sautee all greens until they are soft and have wilted. Some winter
greens are hardy and their stalks rough so may take longer to
soften. Place a lid on the frying pan to sauté gently in the steam
from the pan.
While the greens are cooking, in a small jug, mix together the
tahini, tamari and lemon juice and about 2 tablespoons of filtered
water. Whisk together to form the sauce. You may wish to add
more water if you like the dressing more runny.
When the greens are done, remove from the pan into a large bowl
and dress with the sauce. Transfer to a bowl and top with pumpkin
+ sesame seeds and season with salt. Finish with some chili flakes
for an extra kick.
Serves 1
39. 39
Grilled mushroom ‘burgers’
This warm, wholesome dish will provide the nourishment you need
when it’s too cold for salad.
(Vg) (GF)
Ingredients...
2 Portobello mushrooms
¼ butternut pumpkin, sliced into small
squares or coins
1 tablespoon of basil pesto (see page 28
for recipe)
2 tablespoons of goat chevre (soft goat’s
cheese) or feta (omit for vegan option)
Handful of fresh rocket
Extra virgin olive oil, for grilling
Sea salt + cracked pepper for seasoning
Heat a grill to high heat.
Slice off the top half of the pumpkin (the thinner end) and remove
the skin. Slice thinly, brush with olive oil and season with salt and
pepper.
Place pumpkin on the grill once hot and grill until cooked, around
4 – 5 minutes on each side. You want to achieve a nice chargrilled
texture, which will bring out a smokiness to the sweet flavour of
the pumpkin.
While the pumpkin is grilling, remove the stems of the mushrooms
and carefully scrape out the gills (delicate insides of the
mushroom) with a teaspoon. Brush both sides with olive oil and
season.
When the squash is done, remove from the heat and place
mushrooms on the grill. You may need to reduce the heat to
medium. Grill until softened and cooked.
Use one mushroom for the base of the burger. Top with some
pesto then a layer of pumpkin, followed by the goat cheese and
rocket. Repeat with a further layer and top with finish with the
second mushroom as the top.
Serves 1
