Homemade Vegemite

Vegemite is an Australian staple, but the downside of this spread is that it is packed full of salt, and made with added colour 150c from the manufacturing process of fructose, malt syrup and other sweeteners. It also contains unspecified  'flavours' - which can be anything from from a naturally-derived food (animal or plant source) or synthetic flavours made in food chemical laboratories.  

At Westside Renee and I prefer to make our own 'Vegemite' - it's easy to make, stores well in the fridge and the kids love it!

Ingredients

• 120g Black Tahini

• 100mL tamari (or coconut aminos)

• 3 x tbs nutritional yeast flakes

• 1 x tbs apple cider vinegar

Method

1. Combine all ingredients in a bowl.

2. Store in jar in the fridge.

Makes 1 x jar. Keeps for 2 months refrigerated.

Quick & Easy Baked Eggs

In a lot of ways, I can't believe I didn't create this recipe sooner! It contains pretty much most of my favourite ingredients, and I bloody well love a hearty savoury breakfast!

Although it seems indulgent and time consuming, I reckon that baked eggs is something you can enjoy any day of the week, as it only takes a few minutes to prepare and is then baked in the oven for 20 minutes. Prep it, wack it in the oven, get ready for work or your day then enjoy!

There's so many variations for this too, you could add chopped leafy greens or mix in our 'Hidden Veggies Baked Beans'. If you eat dairy, a little feta or goats cheese would be absolute perfection as well. I hope you enjoy my baked eggs as much as I do x

Prep time: 5 minutes

Cooking time: 20-25 minutes

Serves 2

INGREDIENTS

• 4 eggs (organic and free range is always best)

• 1 medium sweet potato, sliced into 1 cm thick disks

• 6-8 cherry tomatoes, halved

• 1/2 red onion, finely chopped

• salt and pepper to taste

• drizzle of balsamic vinegar

Optional toppers: sliced chilli, chopped fresh chives and parsley, feta, goats cheese

METHOD

1. Preheat your oven to 180 degrees Celsius. Grease a deep baking dish with a little olive oil and set aside.

2. Place the sliced sweet potato into the baking dish, close together without overlapping.

3. Crack the eggs on top of the sweet potato, fairly close together.

4. Sprinkle the cherry tomatoes, drizzle on some balsamic vinegar, add a few cracks of salt and pepper and place baking tray in the oven.

5. Bake for 20-25 minutes until whites are cooked and a glaze is over the whole egg.

6. Add any of the additional toppers on top when serving.

Buckwheat Pancakes

When you are dairy-free, egg-free and gluten-free breakfast can feel like a real struggle. Some people turn to meat and veg for breakfast but when you are after something more traditional buckwheat pancakes can be just the ticket!

Buckwheat & Elimination Diets

Many women while breast-feeding undergo strict elimination diets if they suspect their breastfed child has a food allergy or intolerance. When undertaking an elimination optimal nutrition is really important - that's where pseudo grains like buckwheat can come in.

Buckwheat is nutritious because it contains:

• Magnesium - a important mineral to support brain health, mood and energy. 
• Manganese - an essential micro mineral needed for growth & immune system health
• B vitamins - needed for energy, growth and healthy mood.
• Vegan protein - protein is essential for brain, muscle and 
• Fibre - regulates blood sugar & fats and assist with moving stool along the digestive tract.
• Other minerals - such as zinc and iron which are critical to digestive health, cell repair and energy. 

I hope you enjoy this recipe and it becomes a family favourite like it is in our house. 

- Lucy x

Pancake Ingredients

• 1 x cup of buckwheat flour (untoasted)
• 1 x serve of chia eggs (see below)
• 1 + 1/4 cups of plant-based milk (I used cashew milk, but you can also use coconut milk, almond or rice milk)
• Pinch of salt flakes
• 1 x tsp of olive oil
• 1 x tsp of ground cinnamon
• 1 x tsp of sweetener (such as maple syrup or rice malt syrup)
• 1 x tsp vanilla essence (optional)
• Coconut oil for frying (or any other safe oil you wish to use)
• Chopped fruit or extra sweetener for serving.

Chia Egg Ingredients

• 2 x tbs chia seeds
• Filtered water

Method

1. Grind the chia seeds in a coffee grinder or in a heavy duty motor and pestle. When using the motor and pestle, all up this process takes about 5 minutes (just grind until your hand feels tired, step away and then come back to grinding).
2. Once ground add 1 x tablespoon of the ground chia to 1/4 of cup of water and allow to for 10 minutes so the chia can become like a gel.*
3. Once the chia eggs have gelled add buckwheat flour, chia eggs, milk, olive oil, cinnamon, sweetener and vanilla essence (if using) to a food processor and blend on high for 3 minutes.
4. Add coconut oil to a heavy based saucepan and place on stovetop on high heat.
5. Once the oil starts to shimmer reduce the heat to lowest setting add about 1 generous tablespoon of the pancake batter to the pan. Heat until bubbles begin to show on the surface of the pancake. Flip the pancake and cook on the other side until golden.
6. Place cooked pancakes to cool on kitchen towel to soak up any extra oil.
7. Repeat process with oil and pancake batter until you have finished the batter.
8. Slice up some fruit and serve with pancakes with some extra sweetener.

Makes 12 pancakes

*Tip: any leftover ground chia meal can be stored in an airtight container in the fridge for 1 month.

Quinoa Porridge

This one is for all the mums who are breastfeeding child with allergies or intolerances. Why? Because I can still distinctly remember staring blanking into my pantry searching for a satisfying breakfast while undertaking an elimination diet for my 2-year-old's eczema and non-IgE allergies. 

Only a breastfeeding mum, 3 weeks into an elimination diet, knows just how much a pain in the bum preparing breakfast can be.

If you are egg-free, soy-free, wheat-free, gluten-free, nut-free, oat-free and dairy-free breakfast you can feel like there's no safe foods to turn to - especially for breakfast when you can't reach for a simple omelette or muesli. 

That's where your seeds and gluten-free grains can come in. Staples like quinoa, brown rice and buckwheat are filled with minerals, proteins and starches to help you feel full, have regular bowel motions and give you plenty of energy for chasing your crazy kidlet around the place.

My youngest has stopped breastfeeding but our whole family still continues to eat quinoa porridge for breakfast....because it tastes delicious!

Want some more support with healthy diet options during your elimination diet? Get in touch book an appointment. 

- Lucy x

Ingredients

• 1/2 cup of quinoa (see notes)
• 1 cup of water
• 1/2 cup of safe milk 
• 1 banana
• 1 tsp of sweetener (see notes)
• 1 tsp of cinnamon powder
• 1 medjool date, pit removed (optional)
• Extra water for rinsing and soaking
• Extra fruit, seeds and nuts for toppings

Method

1. If possible soak the quinoa overnight in the bowel with plenty of water.
2. In the morning strain the quinoa in a sieve and rinse throughly.
3. Place quinoa and the cup of water in a small pot on high heat.
4. Cover and bring to the boil.
5. Reduce to a low heat and cook for about 10 minutes until most of the water is absorbed.
6. On the low heat break the banana into pieces and add it to the pot with your choice of milk, the cinnamon and date if you are using it.
7. Stir over low heat until the porridge is a consistency you like.
8. Spoon into a bowl and top with slice fruit, crushed raw nuts and seeds.

Serves 2

Tips

• For quinoa I recommend you use tricolour or plain white variety as they make the porridge a creamier consistency.
• It's not critical that you soak the quinoa but doing this will release phytates from the seeds. This anti-nutrient compound can prevent the absorption of some minerals so soaking and rinsing helps to remove this from the quinoa.
• Safe milk may be coconut milk, almond milk, rice milk.
• I prefer to use maple syrup for a sweetener but you can use honey or rice malt syrup depending.
• Store any leftover porridge in an air-tight container to use for tomorrow's breakfast.

Hidden Veggies Baked Beans

When I was a poor vegan student, baked beans were an absolute staple for me (realistically, they were always a staple, I love baked bean jaffles as a kid!), and luckily for me they are a great source of protein because at the time I was uneducated about nutrition and ate very little protein.

Fast forward a few years and I realised how much sugar and thickeners were in baked beans and instead of giving them up I decided to work on my own recipe that tasted just as good as store bought baked beans. Over the years I've tweaked this recipe to get to the one that follows, which I can safely say is one of my favourite recipes and is loved by my whole family. And I love how much they love it because I know they're eating veggies they normally wouldn't eat and are getting a great hit of protein, magnesium, iron, zinc and complex carbohydrates.

I generally double this recipe and keep half for breakfasts for the week and the other half for more hectic weeks when I don't have time to cook.

I hope you enjoy my hidden veggies baked beans. x Renee

INGREDIENTS

• 1 small onion, finely diced
• 3 cloves garlic, finely diced
• 2 tbs reduced salt tomato paste
• 1 tin diced tomato, no added salt
• 2 tins navy beans, drained and rinsed well
• ½ tsp dried thyme or marjoram 
• ½ tsp dried oregano
• 1 tbs ACV (apple cider vinegar)
• pepper to taste
• ½ zucchini grated
• 2 handfuls baby spinach or other leafy green, roughly chopped
• 1/2 tsp salt 
• 1 tbs olive oil

METHOD

1. Heat the olive oil over a low flame, add onion and cook until translucent, around 5 minutes. Add the garlic, tomato paste, tinned tomato, thyme/marjoram, oregano, ACV, pepper and zucchini, combine well and cook over a medium heat for 15 minutes.
2. Add the leafy greens, then allow to cool for a minute. Puree the mixture using a stick mixer, or by adding to a food processor. Place back in the pan, add the navy beans and cook for a couple of minutes.
3. Will be good for in the coldest part of your fridge for up to 5 days, or can be frozen for up to 3 months.

Grain & Refined Sugar Free Granola

My go to breakfast pretty much 7 days a week is eggs in some form or other, but every now and then I really want crunchy granola with a bit of fruit and natural yogurt. I'm finding myself eating fewer grain based meals due to digestive issues, it really helps to cut down that stodgy and bloated feeling post eating that I often experience with things like oats. I'd been working on a grain free granola recipe in my head for quite a few months before I finally whipped out the ingredients and had a crack at making it, and boy is it delicious (and easy to make)!

I have this as a snack in the arvo when I need a little pick me up as crunchy foods are great for improving focus and concentration due to the work of our jaws having to chump those harder foods, and the protein and good fats give that slow burn that maintains energy for the rest of the day.

This grain and refine sugar free granola can be enjoyed with yogurt, fruit and milk (dairy free or otherwise), but its also great as a topper for fruit and yogurt or even eaten like trail mix. Enjoy! x Renee 

INGREDIENTS

• 2 cups buckwheat groats
• 1/2 cup sunflower seeds
• 1/2 cup almonds
• 1/4 cup hazelnuts
• 1/4 cup chia seeds
• 1 cup shredded coconut
• 1/4 cup melted coconut oil
• 1/4 cup rice malt syrup
• 2 tsp vanilla essence/extract
• 1/2 tsp ground cinnamon

METHOD

1. Preheat oven to 180 degrees Celsius. Line two baking trays with baking paper or silicon baking mats and set aside.
2. Roughly chop the almonds and hazelnuts and place in a large bowl with the remaining ingredients.
3. Combine well until thoroughly mixed. Scoop half the mixture on each baking tray and spread across thinly and evenly.
4. Place in the oven and bake for 15 minutes, then swap the trays in the oven and stir the mixture around to ensure even baking.
5. Bake for a further 20-30 minutes until golden brown. Allow to cool completely before placing in an airtight container. 

Homemade SLAP (LSA)

Add some extra nutrition to your muesli, smoothie or salad with the help of SLAP. It takes less than 5 minutes to make, stores very well in the fridge, and is less expensive to make than buying packaged LSA.

What is SLAP?

SLAP is an acronym for Sunflower Seeds,  Linseed, Almonds & Pumpkin Seed. It's much like LSA but contains added zinc from the pumpkin seeds (bonus!). SLAP/LSA is powerhouse of minerals, healthy fats and fibre. This means this simple nut & seed blend can improve your bowel function, brain function, muscle repair and bone health.

Why Does LSA Need to Be Refrigerated?

LSA or SLAP contains omega 3 fatty acids with can easily oxidise if kept at a warm temperature. A cool and stable fridge temperature can help to keep the fats stable and keep all their anti-inflammatory health qualities.

How Should I Use SLAP/LSA?

There are lots of ways you can use this nutrient-rich blend. Here are some ideas for how to incorporate it regularly into your diet:

• Sprinkle over muesli
• Add a tablespoon to your smoothie
• Scatter over a salad
• Add a tablespoon to pancake/pikelet mixture
• Throw some on you porridge
• Add a tablespoon to baked goods to boost nutrition

Ingredients

• 2 tablespoons of sunflower seeds
• 2 tablespoons of almonds
• 2 tablespoons of linseeds (flaxseed)
• 2 tablespoons of pumpkin seeds (pepitas)

* We recommend you source organic raw ingredients where possible to increase the healthy fat content of these seeds/nuts.

Equipment

• You will also need a high powered food processor or coffee grinder.
• Glass jar for storage

Method

1. Throw all ingredients into your food processor.
2. Process on high speed for approx 3-5 minutes until all the seeds and nuts are broken down into a course flour-like consistency and not large chunks remain.
3.  Store in a glass jar in the fridge for 3 months.

Veggie & Egg Breakfast Muffins

We so know what its like to be rushing around in the morning, trying to get yourself ready, maybe even your kids, trying to find clean clothes and drink bottles and all that jazz.  Getting a good breakfast in can be nearly impossible during these mornings! Some of us can handle that, but Renee absolutely cannot go without breakfast so she whipped up this veggie loaded, egg muffin recipe that you can make in advance and eat a couple on the go!

They make great, nutrient dense snacks too and freeze well, so you can double the recipe and freeze some for busy, busy times. Enjoy!

Makes 10 muffins

INGREDIENTS

• 6 eggs
• ½ medium zucchini, grated with excess moisture squeezed out
• ½ small sweet potato, grated with excess moisture squeezed out
• Large handful of leafy greens, roughly chopped
• ¼ cup of milk (soy, rice, almond, dairy etc)
• Salt and pepper

Optional additions:

• 100 g beef mince, cooked in a pan with a little olive oil
• 50 g feta, crumbled
• 1 tbs savoury yeast flakes
• handful fresh, chopped herbs such as chives, parsley, basil

METHOD

1. Preheat oven to 180 degrees Celsius. Grease 2 muffins trays with a little olive oil and set aside.
2. In a large bowl, whisk together the eggs, milk, salt and pepper. Add the zucchini, sweet potato and leafy greens and combine well. Add any of the additional ingredients and mix well.
3. Pour mixture into muffin trays, half filling each segment.
4. Bake for 20-30 minutes, until brown on top. These will keep in the fridge for 5 days, and freeze well.

Scrambled Eggs With Greens

We love eating scrambled eggs for breakfast! Eggs are full of excellent nutrients including vitamins A, B1, B2, B3, E, folate, biotin and vitamin D. They are also a powerhouse of protein containing 11g for every 100g of egg. 

If you are vegetarian, dairy-free, soy-free, gluten-free or following a paleo diet then scrambled eggs are an excellent option for breakfast or a healthy lunch.

When it comes to greens Renee and I just grab whatever is in the garden, spinach, chard, dill, parsley, coriander etc. But you can also raid your fridge and use grated zucchini, leftover steamed broccoli or asparagus - really whatever is on hand.

Sourcing Your Eggs

As with all animal products remember we always recommend sourcing eggs from organic or biodynamic pasture-fed chickens. This way you know you are reducing your pesticide exposure and are less likely to react if you have an allergen to either soy, corn, or wheat as these proteins may be found in eggs from grain-fed raised chickens.

Ingredients

• 3 organic or biodynamic eggs

• Handful of chopped rainbow chard, kale (stems discarded) or spinach leaves. Otherwise use yesterday's steamed broccoli or asparagus or some grated zucchini.

• Handful of chopped fresh herbs - chives, parsley, dill or coriander all work well.

• Generous dash of extra virgin olive oil

• Salt and pepper

Method

1. If time permits allow eggs to come up to room temperature.

2. Crack eggs into a bowl and whisk well with a fork.

3. Heat pan and add oil. Wait until the oil is hot and starts to shimmer.

4. Add in chopped herbs and greens. Allow the greens to gently wilt.

5. Add the egg mixture to the pan and wait until the sides begin to cook.

6. With a wooden spoon gently push the egg in from the sides of the pan into the middle, allowing the egg to fold.

7. Lower the heat to its lowest setting and repeat step 6 until you have ribbony folds of scrambled egg.

8. Remove the eggs from the pan and serve.

Makes 1 large breakfast or lunch.

Vanilla Chia Pudding

We love chia pudding! It's so easy to whip up, it tastes good and is super nutritious being high in omega 3, fibre, protein and calcium. Prep it on a Sunday night for breakfasts and snacks on the go through the week. You can also divide into smaller servings for the kiddos as well!

Ingredients

• 2 cups almond milk

• ½ cup chia seeds

• 2 tsp vanilla paste or extract

• 2 tbs rice malt syrup (or maple syrup)

Method

1. Combine all ingredients in a bowl until well mixed.

2. Use a whisk to stir regularly to prevent the chia seeds from clumping on the bottom.

3. Once the mix has thickened a little, pour into 4-5 jars or containers and refrigerate, the puddings will need to set overnight or for at least 8 hours.

4. Top with fresh or frozen fruit, a sprinkling of hemp seeds, activated buckwheat or other healthy goodies.

These will last 4-5 days in the fridge.

Bircher Muesli

Oats are a breakfast staple in Australia and the best way to keep them interesting is making bircher muesli. Oats contain plenty of key nutrients including magnesium, fibre, B1, B2, B5 and calcium.

When looking for oats select whole, untoasted oats – organic where possible.

Ideally nuts should be purchased raw and stored in the fridge to protect them against oxidation, which when eaten contributes to free radical damage to body tissue.

Bircher muesli is such wonderful healthy breakfast because of the combination of nuts, seeds, grain and fruit which provides amino acids that combine to make a complete protein from vegetarian sources.

Soaked chia and linseed create a gel that works to lubricate the bowel and prevent constipation.

INGREDIENTS

• 2 cups of raw rolled oats

• 1 handful of raw hazelnuts

• 1 handfuls of raw almonds

• 1 handful of raw cashews

• 1 tbs of raw pepitas (pumpkin seeds)

• 1 tbs of chia seeds

• 1 tbs of linseed (flaxseed) unground

• 1 tbs of dried sultanas

• 1/4 cup of cloudy apple juice

• 3 tbs full-fat organic live yoghurt

• 1 tbs of sunflower seeds

• 1 cinnamon quill.

METHOD

1. In a large bowl place all the dry ingredients and mix together with a wooden spoon or your clean hands.
2. Then place the live yoghurt and cloudy apple juice into the bowl to cover the dry mixture. Add water if needed. The liquid should only just submerge the dry ingredients.
3. Cover the bowl and place in the fridge for at least 8 hours (overnight)
4. In the morning spoon the mixture in your breakfast bowl and serve with seasonal fruit and plain yoghurt or oat milk.

Makes enough for two breakfasts.