Quick Keto Dip

Quick Keto Dip

Quick Keto Dip

Quick Keto Dip

Starting our Keto journey and this quick Keto dip has been a great little standby snack. Having a little stable of quick, simple, nutritious snacks is a big win when you’re starting a new food routine. We’re big tahini lovers here at Nourish and love it drizzled on a salad, or like this in our dip, which we love with some simple crudité. Chop up your favourite veggies to dip, or make up a batch of our Keto buns.

Ingredients

100g tahini

1 lemon juice (about 3 tbsp)

2 tbsp avocado oil (we love Hunter & Gather)

Salt/pepper to taste

1/4 cup water

1 tbsp nutritional yeast (opt)

Method

Mix altogether in a small bowl and serve over your favourite salad, with veggie sticks or jazz up your Keto burger.

Keeps in the fridge for up to 5days.

Note – add more/less water to reach desired consistency.

Facebooktwitterpinterestlinkedinby feather
Roast Butternut Salad with Pomegranate and Walnuts

Roast Butternut Salad with Pomegranate and Walnuts

Roast Butternut Salad with Pomegranate and Walnuts

Roast Butternut Salad with Pomegranate and Walnuts

Our Roast Butternut Salad with Pomegranate and Walnuts is a bowl of colourful happiness. The jewel like colour of the Pomegranate seeds in this salad make it the perfect festive dish. We love to serve this salad over the Christmas period, either beforehand as a gorgeous looking lunchbox treat, or later alongside our Boxing Day, or New Year’s Eve spread. Packed full of a delicious selection of winter veggies this salad delivers a powerful and colourful nutritious punch. We’re big fans of the humble sprout, they are high in phytonutrients, vitamin C, low in carbohydrates with full of fibre, the perfect veggie fill up on!

Serves – 6 as a side or 3 as a main

Ingredients

1 medium butternut

Salt/Pepper

Pinch cinnamon (optional)

Avocado Oil

200g Brussel sprouts, peeled and steamed until just tender

150g baby spinach leaves (or mixed salad leaves/rocket)

1 pomegranate, seeds removed

1/3 cup nut butter (I used a combination of pecan and macadamia, or Jakes Boost, Super Boost) Try our ABC Butter.

2-3 tbsp avocado or olive oil

1/3 cup walnuts

3 tbsp pumpkin seeds

Method

Pre heat over to 180C.

Wash the butternut and then cut midway so you have a bottom bulb with the seeds and the top section. Then cut each section in half and then into wedges. Place into a roasting dish and drizzle with avocado oil and season with salt and pepper and a pinch of cinnamon.

Roast at 180C for 25 minutes, then turn over, add in your steamed Brussel sprouts and roast a further 10 minutes, until the butternut is tender and starting to lightly caramelise.

Meanwhile, take your pomegranate and cut in half, use a rolling pin or jar to tap the seeds out into a bowl.

To make the dressing, combine the avocado oil and nut butter. Season with salt/pepper as needed.

To assemble. Place half your spinach leaves at the bottom of a large platter or salad serving bowl. Layer over half the butternut and sprouts. Drizzle over half the dressing, followed by the pomegranate seeds, walnuts and pumpkin seeds. Repeat this again and it is ready to serve.

Note – Use a little extra oil if your nut butter is very thick. Pecan and macadamia are naturally runnier. You can also pre-roast the butternut and sprouts if you want to prep the day before. A great recipe to add to the Christmas Table. Or any time!

Facebooktwitterpinterestlinkedinby feather
Christmas Cake

Christmas Cake

Nourish Christmas Cake

Christmas Cake

Packed full of nuts and dried fruit, this is a Christmas Cake that you will want an excuse to make all year round. This is a wonderful festive time of year, but it’s time of year too where food abounds and making healthy choices can be difficult, I have created a Christmas Cake that avoids the things that I exclude from my own diet, and it’s not only scrumptious but also a healthy treat.

I love to make these in miniature versions to gift to friends and family. The idea of people sitting down to have a cuppa with something I’ve made with love and care never ceases to give me joy!

Have yourself a merry little Christmas, Let your heart be light….

Makes – 35 slices if made in one large tray bake or 24 mini cakes.

Ingredients

400g brazil nuts

150g almonds

175g cashew nuts

250g pitted dates

250g dried figs cut roughly into 1/2 or 1/3rds

250g sticky raisins (see NOTE below)

60g goji berries

100g currants

100g dried pineapple (see NOTE below)

120g ground almonds

60g coconut sugar (optional)

80g raw honey

1 tsp baking powder

20g ground chia seeds

1 1/2 tsp ground cinnamon

1/2 tsp vanilla powder

2 eggs

Filtered water

 

Method

Firstly mix the pineapple in a small bowl with 1/4 cup boiling water. Spoon honey into the same bowl and set aside for pineapple to soften.

In a large bowl place the brazil, almonds and cashew nuts. To this add the remaining dried fruit (cut the figs into large pieces) as well as the baking powder, ground almonds, coconut sugar, cinnamon and vanilla.

In another small bowl, place ground chia seeds with 4 tbsp water and mix together, this will become a gel-like paste and replaces the need for more eggs. It works as a binding agent.

Add the pineapple mixture along with the chia seeds and eggs to the dry ingredients. Mix well to combine. Use your fingertips to ensure the mixture is really well mixed and all the fruit and nuts are moist with the mixture, this is really important to ensure it sticks well together when baking.

Place mixture into a large baking dish that has been lined and greased (using coconut oil). Press down firmly. Use a glass jar and wet hands to press it down, if this is not pressed together tightly, it will fall apart when you cut it later.

Place in an oven at 130C. Bake for 50 minutes initially, then cover with foil and bake for a further 50 minutes. The top will be brown and it should spring back when touched. For minis bake for 1hr-1hr 10 mins only.

Allow to cool fully before cutting.

This cake will last in the cupboard for at last three weeks, and longer if kept in the fridge… although I have to say, it never makes longer than that around here!

Serves 35 pieces

Enjoy…

NOTE –

1. Sticky raisins – I use the Sunmaid variety, they have had no sunflower or other oil added to them and are naturally sweet and sticky.

2. Dried pineapple. This can be replaced with organic apricots instead (i often replace the pineapple with apricots as they are easier to source). It is not the glace pineapple althought you could use this.

3. With the proportions of dried fruit these can be altered slightly, I will often use less dates and more figs as I love sticky soft figs, and they create a wonderful flavour in the cake.

If you have any questions or feedback please leave a comment below…

Facebooktwitterpinterestlinkedinby feather

Pumpkin Pecan Pie

Pumpkin Pecan Pie

Pumpkin Pecan Pie

Pumpkin Pecan Pie

When you think of Thanksgiving food you’ll almost certainly think of Pumpkin Pecan Pie, it’s as American as it gets! But, you probably also think of it being filling from a tin perhaps, and full of sugar? Well, look no further as we’ve given this American classic a Nourish makeover and now it’s gluten, grain, dairy and refined sugar free, and absolutely delicious too. The scent of this baking in the kitchen will fill your home with a warm festive ambience. We’d love one of these to be delivered to our doorstep, who will you share yours with? Will you portion it up and surprise lots of people, or will you deliver the whole thing to a friend you’d like to thank?

Ingredients

Crust

100g pitted medjool dates (about 6)

1 cup desiccated coconut

1 cup walnuts

1/2 tsp cinnamon

150g roast almond butter

50g coconut oil (soft)

Extra coconut oil or avocado oil 

Filling

300g cooked butternut (or other pumpkin alternative)

1/3 cup + 1 Tbsp Coconut milk (full fat milk)

100g roast almond butter

2 tsp cinnamon

1/2 tsp ginger

1 tsp allspice

4 tbsp maple syrup

Method

Preheat oven to 160C


Crust – Place the dates, walnuts and coconut into a food processor and process until it is a fine crumb.

Add in the cinnamon and almond butter. Pulse until mixed. Finally add in the soft coconut oil and pulse until it comes together.

Line a round tin with baking parchment. Then grease well with avocado (or coconut oil).

Tip your crust dough into the tin and press evenly around the tin, going up the side about 2cm.


Filling – Place all the ingredients in a processor and process until well mixed and smooth. Tip into your lined cake tin and spread the filling evenly.

Decorate with your pecans.

Place in the oven and cook for 20 minutes, until set and crust lightly brown.


Allow to cool. Enjoy warm or cold with a spoonful of your favourite yoghurt (COYO vanilla with mine!)
Enjoy 

Tip –

I used the top end of a butternut (i.e. where there were no seeds, and used the bottom part for roasting for a salad). I cut it into chunks and steamed this for a few minutes. Very quick and easy. Allow to cool before using. 

You could sub the roast almond butter for a different nut butter such as pecan, or our ABC nut butter.

Pumpkin pie
Facebooktwitterpinterestlinkedinby feather
Roast Vegetable Crumble

Roast Vegetable Crumble

Roast vegetable crumble

Roast Vegetable Crumble

We really enjoy a meal that can be shared, like our Roast Vegetable Crumble. There is something about the delight that comes from sharing food with one another. During both lockdowns we’ve sat down to eat as a family even more than normal. We’ve also been making extra portions for the freezer, but now, on Thanksgiving week, we’re making extra portions to share with friends and neighbours that we can’t be with right now. This roast vegetable crumble portions up beautifully to drop round to a friend, or surprise a family you know and take the whole lot!

Serves – a crowd! 6-10 depending on how hungry they are.

Ingredients

For vegetable filling

1 small cauliflower 

2 large sweet potato – cut into cubes

2 large carrots – finely diced

1 red capsicum – cut into cubes

200g brown mushrooms – stalks removed and cut into quarters

Avocado oil

Salt/pepper

Cinnamon – pinch of

For cheese sauce

2 cups cashew nuts

1 1/2 cups water

Pinch turmeric

1-2 Tbsp mustard

3 Tbsp savoury yeast (nutritional yeast)

Salt/Pepper

For parsley crust

150gm bread crumbs (I toasted our keto buns and then whizzed them into breadcrumbs)

20gm parsley finely chopped

1/2 tsp cinnamon

Salt and Cracked Pepper to taste

Method

Preheat the oven to 170C


Vegetable Filling – Cut your cauliflower into florets and place in a processor to make into a breadcrumb/rice texture.

Tip out into a baking dish and season with salt and pepper. Drizzle avocado oil over and place in the oven for 10 minutes.

Remove and set to the side.

In another baking/roasting dish, place your prepared vegetables, drizzle with a good glug of avocado oil and season with salt and pepper and a sprinkle of cinnamon.

Place in the oven and roast until the vegetables are tender.

Cashew Cheese – Place all ingredients in your blender and blend until smooth. 

Crumble – Combine the bread crumbs with your chopped parsley and seasonings. Mix together well.

Assembly – Mix together your cauliflower crumb through the roast vegetables in one of the roasting dishes used. Spoon the cashew cheese sauce over the vegetable mixture. Finally sprinkle the parsley crust over the top. Bake until warmed through and the crust is just crunchy. Nourish – grow, cook ENJOY!

Change it up – 

  •  Sub out the cauliflower and use 2 cups of cooked quinoa.
  • Replace some of the sweet potato for pumpkin
  • Try adding parsnips
  • Replace the cashew cheese with a ready brought cream cheese and thin it with a little nut milk, to make a thick cheese sauce.
  • You could add a clove of crushed garlic into your crumb mix if desired.
Roast vegetable crumble
Facebooktwitterpinterestlinkedinby feather
Dutch Apple Cake

Dutch Apple Cake

Dutch Apple Cake

Our Dutch Apple Cake is a lovely fruity cake to use up autumn apples.

Apples are extremely rich in important antioxidants, flavanoids and dietary fibre. Almonds also used in this recipe and help the cake maintain it’s moist texture, they are also an excellent source of Vitamin E, copper, magnesium, manganese, potassium, calcium, and iron. All of which are essential to maintaining good skin oxygenation and function.

Ingredients

5 large apples (I use tart apples, but experiment with whatever variety you have)
1 1/2 tbsp chia seeds
4 tbsp water
1/4 cup currants
1/4 cup coconut sugar
1/4 cup + 2 tbsp melted coconut oil
2 tbsp maple syrup
1 tsp ground cinnamon
1/4 tsp ground allspice
1/4 tsp ground cardamon (optional)
1 1/2 cups almond meal
1 tsp baking powder
1/3 cup walnuts

Method

Peel, core and chop the apples into cubes, add to a medium bowl aong with currents, coconut sugar and maple syrup. Leave to stand for 5 minutes.

Meanwhile in a small bowl mix the chia seeds with the water and allow to sit.

Add coconut oil and chia seeds to the apples and mix thoroughly. Then pop in the almond meal, cinnamon, allspice, cardamom, baking powder and walnuts and mix well. If your mixture feels a little dry add a tbsp of water.

Line a square cake pan or a 20cm round cake pan with baking paper. Tip in the mixture and press firmly into tin, this will ensure your cake does not crumble when cooked. Either wet the back of the spoon or your fingertips to ensure the cake mixture does not stick.

Bake at 160 degrees C for 50-60 minutes, until cooked.

It holds together well, when it has been allowed to get to get to room temperature and then chilled slightly. But equally delicious warm. Can be refrigerated for up to 5 days. Enjoy on its own, with coconut or greek yoghurt…

Facebooktwitterpinterestlinkedinby feather