Nourished by Nature

“Pandora’s passion for nutritious and delicious but visually appealing food shines in her recipes. I love how she focuses on the whole meal experience - from tantalising your eyes to your tastebuds!”

— Dr Flávia Fayet-Moore PhD, MNutrDiet, APD, RNutr, FASLM Nutrition Research Australia nraus.com

“A recipe book that breathes life back into you. Pandora makes you want to start a veggie patch and host a dinner party all at the same time! The food in this book will nourish you mind, body and soul.”

Nourished Nourished by byNature Nature Bringing more Bringing plants more to your plantsplate, to your for plate, your health for your andhealth the planet’s. and the planet’s.

— Karissa Colledge (Eating Behaviour Specialist) BSC Nutrition Science Dual MSc Psychology + Neuroscience www.withkarissa.com @with_karissa

“Nourish by Nature is a must have cook book in every kitchen. The nutritional information in this book is a great reference to ensure you are creating nutritional meals every time. The recipes are not only going to nourish you but have you including them in your weekly repertoire due to being so delicious. It’s easy to see Pandora has poured a whole lot of love into this cook book and the inclusion of so many vegan recipes makes it a great book for anyone to enjoy.”

— Veet Karen Nutritionist Vegan Cooking School Facilitator Owner of Veet’s Vegan Cooking School

ISBN 978-0-646-84512-8

9 780646 845128 >

Pa n dPa o ran dCoora l l eC d go lel e d g e

Nourished by Nature Pa n d o r a C ol l ed g e

I would like to acknowledge the Gumbaynggirr people who are the traditional custodians of the land which I have the absolute privilege to work and live on. I would also like to pay respect to the Gumbaynggirr Elders, past, present, emerging and extend this respect to other Aboriginal and Torres Strait Islands communities who might be reading.

The Gumbaynggirr people were traditionally known as the ‘sharing people’ because their land was so rich with food and other resources they commonly shared with other nations.

To Christabel, Your legacy lives on in me.

I know you would be proud.

Thank you.

Contents 1

Intoduction

2

My Story

4

Eating for Your Health & the Planet

12

Pantry Staples

16

Equipment

18

Cooking Grains

22

Mornings

50

Salads & Bowls

74

Mains

108

Sides, Sauces & Snacks

132

Sweet Stuff

154

Ferments

164

Nutrient Profile Table

170

Index

172

Gratitude

Introduction.

Are you ready to be nourished by nature? These are some of my favourite recipes shaped, developed and inspired by my background in nutrition, my appreciation of food as medicine and the need to bring more plants to our plate for our wellbeing, health and sustainability.

There are nutritious, easy and tasty recipes for everyone. You will find vegetarian, vegan, gluten free and dairy-free options that will appeal to all palates. Gone are the days when vegetarian and vegan food was considered bland and for the birds. This book is filled with gourmet delights, a feast for the eyes and the body.

This book focuses on fresh wholefood vegetables, herbs and fruits, which are excellent for our health and serve as preventatives for many chronic health conditions. Fresh plant produce is brimming with nutrients and gut-loving fibre. So, many of the recipes I have chosen for this book are plant-based adaptions to some of the more conventional dishes.

It’s a joy to bring my kitchen to you.

For every sale of this book, $2 goes to the World Wildlife Foundation Australia to support the cause of making this a worthwhile planet for our kids and our native animals to inhabit. Looking after the planet like it has looked after us.

We can all do our part to make a collective impact.

1

My Story I love bringing friends and family together with food. I am at my happiest with a glass of wine in hand and people around my table. My intention is to always deliver the best tasting meal loaded with nutrition. There’s something tribal about sharing food; it brings happiness through community.

There’s been a pedigree of home cooks throughout my family history. My grandparents were foragers in their own backyard gardens, pulling potatoes, picking beans and plucking lemons. I remember the smell of their Sunday roasts and Brussels sprouts boiled to within an inch of their life. For them, meals were built from scratch, cultivated with care to share in the food experience. They had an undoubtable connection to food that embraced love, family, and enjoyment.

For my parents, cooking was as eclectic as the decade they lived in: the 60's. Incense filled the house, Sergeant Pepper's Lonely Heart Club Band crackled on vinyl and the smell of oriental spices enticed visitors through our door. There were dim-lit dinner table drinks and loud games of Mahjong. There was laughing, smoking and occasional contraband enjoyed. Whether it was a fondue over f lame or splodge (a frantically whipped pineapple smoothie with gelatin, perfect for the munchies), their meals were cooked from the ground up.

2

My generation was at the forefront of fast food, quick and easy fixes. It was novel, tasted great and was instant, but was no replacement for the love involved in a home-cooked meal. I have been very lucky to experience and enjoy the many wonders of food, through different generations, cooking styles and cultures. All of which have shaped and inf luenced the food I cook today.

My first job, at the age of 12 , was in a health food shop in South Yarra, Melbourne, in the ‘70s. I still remember opening large boxes of dried figs and apricots, inhaling the sweet smell of those luscious dark fruits and feeling their sticky texture. I’d scoop, weigh and shovel them into separate packages for labelling. What I was taught then is quite different from what I have learnt more recently. But I still cherish the memory.

Studying Nutritional Medicine was like reading a book I couldn’t put down or binging a Netf lix series. There’s so much to learn in this amazing field which continues to change and evolve. I love to learn and grow with it. Graduating as a vegan chef in 2016 taught me how to bring the nutritional knowledge to a plate. With this understanding and experience, I hope to inspire you to get the most out of your kitchen.

The home kitchen is my haven, my creative space, happy place, and party boardroom. I love to make nutritious food that looks incredible and tastes even better. All my meals are made with purpose, to fulfill one nutritional requirement or another. I try not to talk about nutrition too much at the table, but it’s my thing, and often I can’t help slipping in a fun Pandora fact or two. Many leave my table, tastebuds and tummies satisfied, having learnt something new.

My daughters and husband are incredible cooks too. They follow their own tastes and I love the way they cook. I’m proud they share my passion for wholefoods, communal eating and fun.

This book has been a dream of mine for thirty years and I am incredibly proud to say it is a family collaboration. They are a very talented team, and I couldn’t have done it without them. Now, the time is finally right to invite you all to my table. Enjoy.

3

Eating for Your Health & the Planet

4

The Future of Food "How food is produced, what is consumed, and how much is lost or wasted all heavily shape the health of both people and planet. The EAT-Lancet Commission presents an integrated global framework and for the first time, provides quantitative scientific targets for healthy diets and sustainable food production.

The Commission shows that feeding 10 billion people a healthy diet within safe planetary boundaries for food production by 2050 is both possible and necessary."

"Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50%. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits” ― Prof. Walter Willett MD, Harvard T.H. Chan School of Public Health, EAT Lancet Summary.

Animal agriculture and farming produce greenhouse gases which contribute to global warming. We are destroying forests to farm more animals for human consumption, and in this process we are removing the very thing that helps absorb carbon by way of photosynthesis. By transforming our diets in line with the reccomendations given in The EAT Lancet commision, we are encouraging sustainable plant farming and biodiversity. The future of food is integral to our planet’s longevity.

6

The EAT-Lancet Predictions for 2050 Refering to the pie chart below, a planetary health plate should consist of approximately half a plate of vegetables and fruits; the other half (displayed by contribution to calories) should consist of wholegrains, plant protein sources, unsaturated plant oils, and (optionally) modest amounts of animal sources of protein.

The EAT-Lancet Planetary Plate is shown on the diagram above.

7

Eating in Season Seasonal eating nourishes the body, supports local suppliers and reduces travel, storage time and wastage. A seasonal vegetable is Mother Nature’s purpose-built medicine. Citrus, high in vitamin C, abounds during winter to support the immune system in its f ight against viruses. While summer provides an abundance of above-ground, leafy, salad vegetables and a diverse range of fruits, allowing us to eat fresh and raw foods for variety.

Fresh produce is nutrient dense, making it a healthier option. Organic is great if accessible, but local non-organic produce is good as well. Just wash your fruit and veg in water before eating to reduce pesticide residue.

The best food you’ll f ind is in your own backyard, homegrown. This can be done on suburban balconies or in mobile garden containers if you have more space. Growing your own is as fresh as it gets and is a deeply rewarding experience.

8

Chase That Rainbow Nature provides a huge array of colourful plants for a reason. In plants, different colours represent different phytochemicals and antioxidants, all of which our bodies need. This is why we should eat a wide range of colours, to maximise the benef its of all these valuable offerings.

Chronic inflammation caused by diet and lifestyle choices can lead to many health problems, such as type 2 diabetes, heart disese and cancer. A high intake of animal and dairy products, trans fats, added sugars and highly processed foods contribute to this. Eating a diverse range of plants and fruits of all different colours will result in an anti-inflammatory response in the body. There truly is a pot of gold at the end of this edible rainbow.

Purples and blues are rich sources of anthocyanins and antioxidants which support healthy blood pressure and may lower the risk of cancers. Examples are eggplant (skin), blueberries, blackberries, prunes, plums and pomegranate.

Greens contain chlorophyll and nutrients to help detoxif ication pathways in the liver. Plants from the cruciferous group, such as broccoli and cabbage, contain sulforaphane, which is known for its anticarcinogenic properties. Examples are broccoli, spinach, kale, bok choy and Brussels sprouts.

Oranges contain the antioxidant beta carotene, which is converted to vitamin A by the liver. Vitamin A is vital for reproduction, vision, immunity, skin and bone health. Examples are carrots, mangoes, rockmelon, pumpkin, sweet potato and apricots.

Whites and browns contain flavonoids, which are powerful antioxidants that scavenge cell-damaging free radicals. Examples are mushrooms, dates, parsnips, radishes, onions, garlic and Jerusalem artichokes.

Reds contain lycopene, an antioxidant associated with lowering the risk of prostate cancer, protecting against heart attacks and assisting with anti-inflammatory activity. Cooked tomatoes increase the absorption of lycopene as opposed to raw. Examples are tomatoes, watermelon, pink grapefruit, guava, cherries and cranberries.

9

Gut Health Gut health is an incredibly exciting and evolving f ield. With ample interest and research, we’re learning new things frequently. It’s def initely had a major influence on my recipes.

Our microbiome, which is our community of gut bacteria, is like a control center; it impacts our digestion, stress, joint health, mental health, allergies, energy, sleep and immune system. These guys outweigh us in numbers by the trillions, so it’s important to take care of them as best as we can.

Fibre is integral to gut health. Many nutritionists believe it should be the fourth macronutrient.

Fibre is what our gut bugs feed on to proliferate, and depending on what we eat, this microbiome will reflect either good or bad bacteria.

There are multiple types of f ibre that reach the bowel undigested and become food for our microbiome.

Insoluble f ibre keeps our bowels moving by adding bulk to our stool and helps us feel satisf ied after eating. It acts like an intestinal broom sweeping unwanted debris out the other end. Foods that contain insoluble f ibre are wholegrains, skin-on fruit and vegetables, nuts and seeds, legumes and beans.

Soluble f ibre absorbs water and releases energy slowly throughout the day, stabilizing blood sugar and giving us that full feeling for longer. Hydration is important when eating soluble f ibre; water helps with its transition. We obtain soluble f ibre from fruits, vegetables, beans, lentils and oats.

Resistant starch is also undigested when it reaches the lower intestine. Here, our good gut bugs ferment the resistant starch to create a healthy lining in the gut. Resistant starch comes in green bananas and cooked then cooled pasta, potatoes and rice.

Diversity from our plant-based food is key to a healthy gut microbiome community.

10

Prebiotics come from non-digestible carbohydrates or f ibre from plants. Prebiotic f ibre reaches the digestive tract and feeds our healthy and hungry microbiome most prevalent in the colon. With its existing probiotics, this microbiome then creates short-chain fatty acids that go further into our blood stream, and spread love to our organs, hormones and immune system.

Top Sources of Prebiotic Fibre

•

Dandelion greens

•

Oats

•

Jerusalem artichokes

•

Apples

•

Garlic

•

Cocoa

•

Onions

•

Flaxseeds

•

Leeks

•

Jicama root

•

Asparagus

•

Wheat bran

•

Green bananas

•

Seaweed

•

Barley

11

Pantry Staples

Nuts and Seeds

Flours

•

Almonds

•

Arrowroot/tapioca

•

Almond butter

•

Besan (chickpea flour)

•

Cashews

•

Buckwheat

•

Chia seeds

•

Corn flour

•

Hemp seeds

•

Rice flour

•

Peanut butter

•

Spelt flour

•

Pumpkin seeds

•

Wholewheat

•

Sesame seeds

•

Sunflower seeds

Oils

•

Walnuts

•

Avocado oil (for cooking)

•

Coconut oil (for baking)

Beans, Legumes (organic, canned, BPA-free are good and quick)

•

Extra virgin olive oil (for dressings and low

•

Cannellini beans

•

Flaxseed oil (for dressings, refrigerate)

•

Chickpeas

•

Toasted sesame oil (for dressings,

•

Kidney beans

•

Lentils

heat cooking)

refrigerate)

Sweeteners Grains

•

Agave syrup

•

Barley

•

Coconut nectar

•

Brown rice

•

Date paste

•

Buckwheat

•

Maple syrup

•

Oats

•

Medjool dates

•

Quinoa

•

Honey

•

Red rice

•

Rice malt syrup

•

Sourdough breadcrumbs (or rice crumbs)

•

Wild rice

14

Spices

Miscellaneous

•

Cayenne pepper

•

Cacao powder

•

Cinnamon

•

Coconut cream

•

Cumin

•

Coconut milk

•

Nutmeg

•

Coconut water

•

Oregano

•

Desiccated coconut

•

Turmeric

•

Dried fruits (preservative free)

•

Pepper

•

Flax meal

•

Salt

•

Miso paste

•

Smoked paprika

•

Nutritional yeast

•

Sauerkraut

Sauces

•

Olives

•

Apple cider vinegar

•

Tahini

•

Brown rice vinigar

•

Tomato paste

•

Coconut aminos

•

Hot sauce

•

Mirin

•

Tamari sauce

15

16

My Equipment I have a very busy kitchen and thus a passion (and need) for appliances. I’ve succumbed to a few luxury items but there are def initely some less expensive options worth having in your kitchen.

Smoothie Bullets – A portable and handy appliance for making dressings, smoothies, plant based mylks and cheeses and for grinding spices. There are plenty of brands on the market and I suggest you do your research and get one that suits your price.

Food Processor – I use for all dishes that require some texture like pestos, dips, bliss balls, raw cake bases and vegetable patties. It gives a grainier f inish.

High-Speed Blender – Useful for making creamy mixtures- e.g. raw cheesecakes, mylks, and smoothies, and for grinding nuts, seeds, and grains into powders. Again, there are many brands to choose from so it pays to do your research. I have a well-known brand that is quite expensive, but it has withstood the trial of my kitchen for years.

Stick Blender – Handy for blending soups, especially when they are too hot to put in a blender.

They’re also good for mixing and churning.

Cold Pressed Juicer – These are the best way to preserve as much f ibre and nutrient as possible from your fruit and veg. There are some excellent ones on the market, but again, do your research and buy what is appropriate for you.

Spiralizer – To create spaghetti spirals out of vegetables like zucchini and sweet potato to use in place of wheat spaghetti. These range from very inexpensive hand-held manual ones to electric ones that are also inexpensive.

17

Cooking Grains Cooking Brown Rice – Absorption Method •

Soak 1 cup of brown rice overnight or for 6–8 hrs. This removes any phytic acid, increases digestibility and speeds up the cooking time.

•

Rinse and strain.

•

Add 1½ cups water, ½ tsp salt and the soaked rice to a medium saucepan. Bring to a boil and then lower heat to a simmer and cover.

•

Cook until water is completely absorbed and rice is tender (about 20 mins). Remove from heat, toss with a fork and remove the lid for 10 mins so the rice gets fluffy.

•

To keep warm, you can replace the lid.

•

Store excess rice in the freezer for later use.

18

Cooking Quinoa – Absorption Method •

Soak 1 cup of quinoa for 30 mins. This removes the bitter tasting saponins and hastens cooking time. You can also rinse it under water a few times to get a similar result.

•

Place rinsed quinoa into a saucepan with ¼ tsp of salt and 1 cup of water. Bring to the boil and then simmer for 10 mins. Remove from heat, cover with a lid and allow the quinoa to absorb the rest of the water (about 15 mins).

•

Use a fork to fluff up the quinoa.

•

Store excess quinoa in the freezer for later use.

19

20

DF = Dairy Free GF = Gluten Free V = Vegan VO = Vegan Option

21

Morning

22

Our serotonin hormone kicks in after sunrise, which wakes the digestive system. There is no hard and fast rule as to what you should eat in the morning, but make sure you have a balance of protein, complex carbohydrates and good fats. A quality breakfast will set you up for the day, will give you sustained energy, a clear mind and will help prevent unnecessary snacking.

If you are looking for a substantial and nutritious breakfast ingredient, don’t go past oats which are a wonderful addition to smoothies, muff ins, pancakes and as a cereal base.

23

Morning Wake Up Tonic

Prep: 15 mins Appliance: cold press juicer Makes: 200 ml concentrate GF, DF & VO

Apple cider vinegar stimulates the digestive system and is antimicrobial. Pepper can substantially increase the bioavailability of the curcumin in the turmeric. Lemon has copious amounts of vitamin C, aids digestion, supports the immune system and gives fresh breath. The concentrate will keep in the fridge for at least 4 weeks. You can also mix this tonic with mineral or soda water for an effervescent tang. I’ve flavoured kombucha with it, and had cheeky vodka sodas too.

Ingredients • 3 lemons, peeled • 150 g fresh ginger • 2–3 knobs of fresh turmeric • Apple cider vinegar to taste • Pinch black pepper • Honey to taste (or maple syrup for a vegan option)

24

Method Slice lemons into quarters. Finely slice ginger and turmeric. Put through a cold pressed juicer.

Pour into a glass jar and add pepper, apple cider vinegar and honey. Give it a good shake and store in the fridge.

When ready for your morning wake-up, mix 20ml of concentrate with a glass of warm water, or mineral water for an afternoon variant.

Alternatively, if you are stoic enough, just go for the straight shot!

25

Tumeric Tea

Prep: 10 mins Serves: 2 GF, DF & VO

Turmeric is anti-inflammatory for so many conditions. It has been found to promote liver function and is also rich in manganese, a micromineral responsible for metabolism and needed for tendon and bone structure.

Ingredients • 3 tsp fresh turmeric, peeled and grated • 2 tsp raw unf iltered honey (or maple syrup for a vegan option) • 1–2 limes, juiced • Black pepper • 2 cups hot water

26

Method Place all ingredients in a teapot and let brew for 5–10 mins.

27

Detox Shock

Prep: 10 mins Serves: 2 GF, DF & V Appliance: cold press juicer

Beetroot is brimming with folate, potassium and f ibre. Iron, calcium, and vitamin C are also along for the ride. This is a one-stop shop. Spirulina is a great superfood addition to juice. It is nutrient dense, ticking all the boxes including iron, carbs and fats.

Ingredients • 2 beetroots • 3 green apples • 1 knob of ginger • 1 lemon, skin on • 1 tsp spirulina

28

Method Juice beetroots, apples, ginger and lemon in a cold pressed juicer and then blend with the spirulina.

Serve on ice.

29

Cacao & Maca Frappe

Prep: 10 mins Serves: 1 GF, DF & V Appliance: blender or bullet

This will stimulate your hormones and energy levels. Cacao is a great source of polyphenols, which your gut bacteria love. Maca root is a good source of carbs, is low in fat and contains a fair amount of f ibre. It’s also high in some essential vitamins and minerals, such as vitamin C, copper and iron.

Ingredients

Method

• • • • • • •

Add all the ingredients (except the ice) to the blender and blend until smooth. Taste to make sure it is to your liking.

Add ice and blend to make a refreshing frappé consistancy.

30

1 cup almond milk 2 tsp cacao powder 1 tsp maca powder 4 medjool dates, pitted ½ tsp vanilla essence Agave syrup to taste 1 cup ice

Watermelon & Mint Frappe

Prep: 10 mins Serves: 2 GF, DF & V Appliance: blender or bullet

Watermelon is a good source of the antioxidant like lycopene, has a high water content, provides vitamin C and supplies potassium. Although the melon flesh is not high in insoluble f ibre, it does contain pectin, another kind of f ibre that helps keep blood cholesterol in check. This is a simple but refreshing healthbeauty to have on a hot summer day.

Ingredients • ¼ small watermelon, chopped • Handful of fresh mint • ½ cup ice, crushed • Optional: ½ lime, juiced

Method Place all ingredients into a blender and blend to a frappé consistency. Add more ice if needed.

31

Pink Probiotic Smoothie

Prep: 10 mins Serves: 2 GF, DF & V Appliance: blender or bullet

Probiotics are very sensitive and don’t like to be agitated at high speed. Stirring the probiotics through after blending helps them retain their integrity. This beauty also has protein, plenty of f ibre, good fats and is a good source of B vitamins.

Ingredients • 2 cups fresh or frozen strawberries • ½ cup rolled oats • 1 tbsp cashews • ½ cup vanilla coconut yogurt • 400 mL oat or almond milk • 2 tbsp agave • 1 probiotic capsule

32

Method Place all ingredients except probiotic in the blender. Add ½ cup of ice if using fresh strawberries and blend until smooth. Stir through the probiotic and serve.

33

Papaya, Lime & Coconut

Prep: 5 mins GF, DF & V

Papaya contains a digestive enzyme called papain. In places like Fiji, they use papaya to tenderise their abalone, squid and some other meats. This means it aids in the digestion of proteins. It also has a nice amount of vitamin C. It’s one of my all-time fave breakfasts on Mother’s Day. Ingredients

Method

• • • •

Cut papaya in half and remove the seeds. Peel off the papaya skin and slice lengthways. Drizzle with fresh lime juice, sprinkle on desiccated coconut and serve with yogurt.

34

1 red papaya 1 lime 1 tbsp desiccated coconut ½ cup coconut yogurt

35

Summer Fruit Salad with Toasted Almonds

Prep: 15 mins Serves: 2 GF, DF & V

Fruit in season is at its freshest and most nutritious. Summer for me is a smorgasbord. The combinations are endless. But this particular fruit salad has the right combination of protein, good fats, complex carbs and f ibre to give you a balanced meal. It’s full of vitamin C, packed with antioxidants and refreshing under that summer sun.

Ingredients • Seasonal fruit • ½ small pineapple, chopped • 6 lychees • ½ Pomegranate de-seeded • 1 punnet berries • 1 passionfruit • 1 kiwi fruit • Fresh mint leaves, roughly chopped • Lime juice • • •

36

¼ cup almond slivers, toasted 1 tsp chia seeds Vanilla coconut yogurt

Method Lightly toast almond slivers in a dry pan turning often as they burn quickly. Cut all fruit and toss together. Mix through mint leaves and sprinkle with almond slivers and chia seeds. Serve with a squeeze of lime and a dollop of coconut yogurt.

37

Apple & Rhubarb Compote

Prep: 10 mins Cook: 10 mins Serves: 6–8 GF, DF & V

The prunes give that little extra f ibre kick with some useful magnesium and potassium. Rhubarb contains vitamin C, potassium and f ibre.

Add this to beautiful winter cereals and granolas, or bake with oats and maple syrup to turn it into a delicious crumble for dessert.

Ingredients • 2 granny smith apples, peeled and cored • 1 bunch rhubarb, cut into 1-inch pieces • 14 prunes, pitted • 1 cup apple juice • ½ tsp cinnamon • ½ tsp nutmeg • 1–2 tbsp honey (or agave for a vegan option)

38

Method Peel, core and cut the apples into 2 cm cubes and place in a pot with apple juice, prunes, nutmeg, cinnamon and honey. Bring to the boil with a lid on and then simmer for 3–5 mins.

Add rhubarb and simmer for a further 5 mins.

Allow to cool in the pot before storing in a glass container. This will last in the fridge for 1–2 weeks. Use as you need.

39

Bircher Muesli

Prep: 10 mins (plus overnight soak) Serves: 2 DF & V

Oats are an amazing food at any time of the day. When soaked, they become more digestible. They have an incredible amount of f ibre which is good for the gut, but they also offer iron, manganese, zinc and B vitamins. LSA provides some good omega-3 EFAs. Adding hemp seeds or coconut yoghurt will up the protein count. There are plenty of antioxidants with the berries, and pumpkin seeds will give you a zinc kicker. Uncontaminated oats are a great gluten free option, but rare commodity so keep an eye out.

Ingredients • Bircher • 1 cup rolled oats (or uncontaminated oats for a gluten-free option) • 4 tbsp LSA • 1 cup of plant-based milk Topping • Buckinis (activated buckwheat) • Coconut yogurt • Hemp seeds • Bee pollen • Raspberry Chia Jam (see recipe, page 42) • Fresh berries • Banana • Pumpkin seeds • Figs

40

Method Add the oats, LSA and milk to a bowl and soak overnight.

Divide the bircher between two bowls.

Top with your favourite toppings and enjoy.

41

Raspberry Chia Jam

Prep: 5 mins Cook: 10 mins Makes: 250 g GF, DF & V

Chia seeds will boost the f ibre, protein, calcium, antioxidants and omega-3 in your diet. Raspberries are full of vitamin C and antioxidants as well. It’s a simple but effective healthy jam or coulis.

Ingredients • 3 tbsp chia seeds • 100 mL f iltered water

Method Place all berries into a pot with a splash of the water and slowly bring to the boil on a low heat.

• • •

Put chia seeds into the remaining water and stir until they start to thicken. Then add to the pot of raspberries and stir to avoid clumping. Add the lime zest and agave to taste. Stir until heated through and combined.

225 g frozen raspberries (or any berries) 2–3 tbsp agave syrup Zest of ½ lime

Allow to cool before transferring to a glass jar.

This will keep in the fridge for up to 2 weeks.

Serve with coconut yogurt and your favorite breakfast cereal or the Bircher Muesli on page 40, as a topping to a raw slice, in a parfait, or on toast.

42

43

Banana & Buckwheat Bread

Prep: 10 mins Cook: 1hr 10 mins Serves: 12 GF, DF & VO

Bananas are full of potassium and are a great source of prebiotic f ibre. The greener the banana, the more resistant starch it contains, which ups the prebiotic f ibre even more. This is a perfect, wholesome snack for adults and kids. Toast and top with vegan butter or have on its own.

Ingredients • 1½ cups buckwheat flour • ½ cup raw honey (or rice syrup or maple syrup for a vegan option) • 1 teaspoon baking powder • ½ tsp bicarb soda • 2 tsp cinnamon • 1 cup bananas (approx. 3 bananas), mashed • 1 banana, sliced lengthways • 1 organic egg (or 3 tbsp flaxseed meal and 3 tbsp water, mixed for a vegan option) • ½ cup plain (natural) yoghurt (or plain coconut yogurt) • ¼ cup macadamia oil • 2 tsp vanilla bean paste

44

Method Preheat oven to 160℃. Lightly grease and line a loaf tin.

Place the buckwheat flour, baking powder, bicarb soda and cinnamon in a large bowl and mix to combine.

Add the mashed banana, egg, yoghurt, oil, honey and vanilla bean paste. Stir to combine.

Pour into the lined loaf tin and top with the banana halves.

Bake for 50–60 mins or until cooked (test with a skewer). Cool on a rack. Enjoy while warm. Will keep in the freezer for three months.

45

SproutedBuckwheat Bread

Prep: 30 mins (plus two-day soak) Cook: 90 mins GF, DF & VO Appliance: Food processor

Buckwheat is gluten free, contains iron, magnesium, protein and is high in starches and f ibre. This bad boy can hold its own as a complete meal and goes well with any of your typical toppings. We toast it and have with a bowl of soup or top with mashed avo for breakfast. It is a satisfying bit of gear and very nutrient dense.

Ingredients • 3 cups organic raw buckwheat • 2 tbsp chia seeds, mixed with 5 tbsp of water • 1 cup f iltered water • 1 tbsp psyllium husk • 1 tbsp extra virgin olive oil • 1 ½ tsp salt • ½ tsp black Pepper • 3 tbsp caraway seeds • ½ cup sunflower seeds • ½ cup pumpkin seeds • 1 tsp onion powder • 1 tsp garlic powder Method Soak buckwheat overnight and then rinse and drain thoroughly. To sprout further (if desired), place the buckwheat in a colander for another 24 hrs, occasionally rinsing and draining.

Heat oven to 180 degrees.

Add sprouted buckwheat, chia seeds, water, psyllium husk, olive oil, salt, pepper and onion and garlic powders to a food processor and blend until smooth with some texture. Add a splash of water if needed.

46

Set aside some pumpkin seeds for the top and then fold sunflower, caraway and pumpkin seeds through the dough.

Grease a loaf tin or line a tin with grease-proof paper. Pour dough into the tin and press the remaining pumpkin seeds into the dough.

Bake for 60 mins until just brown on top.

Remove the bread from the tin and take off the paper. Return the loaf to the oven for another 20 –30 mins, placing directly on the rack. This will give the bread an authentic crust.

The bread is done when golden and sounds hollow when tapped.

Allow to cool completely before slicing. (This prevents the loaf from sinking.)

Enjoy fresh or toasted.

Slice and store in freezer for later use. It will stay fresh for 3–5 days.

47

Toast 3 Ways

Prep: 10 mins

Everybody loves a good piece of toast. All these will serve as nutritionally substantial breakfasts for when you’re on the go. Seeds and avocado give healthy minerals, protein and good fats. And your gut will love you for the sourdough.

Avo Toast Special

Bruschetta

•

•

• • • • • • •

Sourdough (or sprouted buckwheat bread), toasted Avocado Fresh mint, f inely chopped Toasted pumpkin seeds Feta (macadamia feta for a dairy free option) ½ lime, juiced Salt and pepper to taste Optional: chilli

Method Mash avocado and spread on the toast. Top with the mint, pumpkin seeds, chilli (if using) and a squeeze of lime. Season to taste.

• • • • • • •

Sourdough (or sprouted buckwheat bread), toasted 1 tsp extra virgin olive oil Red onion 1 tomato 5 basil leaves, thinly sliced Feta (or macadamia feta for a vegan option) Balsamic glaze Salt and pepper to taste

Method Dice the onion and tomato, place in a bowl with salt and pepper and toss. Drizzle olive oil on toast and top with the tomato-onion mix.

Sprinkle the basil leaves and feta on top before a drizzle of balsamic glaze.

Tahinimite • • • • •

Sourdough (or sprouted buckwheat bread), toasted Butter (or vegan butter) Vegemite Tahini Sassy Soup Seeds (see recipe, page 130)

Method Spread your ingredients onto the toast in the order listed. In my house, some people put tahini on before the vegemite which absolutely ruins the meal! Trust me, it will taste better the right way around.

48

49

Salads & Bowls A Salad or Bowl is the perfect way to bring colours, diversity of flavours and a plethora of gorgeous textures and freshness to a meal. Salads used to be some lettuce leaves, chopped tomato and cucumber, but in my world, a salad is a community of many of my favourite foods presented tantalizingly before your eyes. It is the perfect place to bring your wholegrains, roasted vegetables, proteins, fresh greens, fruits, vegetables, legumes, nuts and seeds, ferments and delicious dressings together. In this way, you create a perfectly balanced meal that can be a main meal or an accompaniment to a main meal. With a combination of raw and cooked ingredients, you can maximise the nutrients that are available from cooking or leaving them raw. A Nourish Bowl can be a combination of all these ingredients too but would form a main meal in its own right. There are some amazing sauce recipes in this book that will take these bowls to the next level.

50

Crunchy Cauliflower Salad

Prep: 20 mins (plus 1 hr soak) Cook: 20 mins Serves: 4 GF, DF & V

This salad on its own is a complete meal with its plant-based protein. Cauliflower is a brassica vegetable known for its anticarcinogenic properties. Pimping it up with almonds and avocado brings protein, good fats and f ibre. The pomegranate is there for colour and an antioxidant kick. Good old Australian green peas bring us our plant-based protein and f ibre.

Ingredients • 1 cup cooked quinoa • 1 head of a small cauliflower • 1½ tbsp extra virgin olive oil • 1 tsp sumac • Salt and pepper • Handful of pomegranate seeds • ¼ cup slivered almonds • ¼ cup dried currants • 1 avocado • Sunflower sprouts (or whatever sprouts you have on hand) • 1 cup cooked green peas • Handful of fresh mint, chopped • Macadamia feta (or feta/goat’s cheese for a vegetarian option) • Green Tahini Dressing (see recipe, page 122)

52

Method Soak quinoa for 1 hr before cooking. Add ½ tsp salt to a pot with water and cook quinoa using the absorption method (page 19) and set aside to cool to room temperature.

Preheat oven to 210℃ and line a baking tray with baking paper.

Break cauliflower into small florets and roll through olive oil, sumac, salt and pepper. Place on baking tray and cook for 15–20 mins until lightly browned. Set aside to cool. Cook green peas until tender in boiling water for 5 mins and set aside to cool.

Place slivered almonds on a flat, dry pan and cook on a low heat until fragrant and light brown. Set aside.

On a large plate, layer all ingredients, quinoa f irst, then the cauliflower, mint, peas, currants, pomegranate seeds, sprouts, avocado and top with feta. Dress with Green Tahini Dressing (see recipe, page 122).

53

Perfect Potato Salad

Prep: 30 mins Cook: 15–20 mins Serves: 4 GF & DF

This is a highly gut-loving salad. All potatoes have been cooked and cooled which increases their resistant starch content. This keeps our immune system happy and our hormones in shape. The Jerusalem artichokes and sweet potato are high in prebiotic f ibre making them super stars. Adding peas to this dish adds extra protein and f ibre too. This dish is f ibrelicious!

Ingredients • 1 large kipfler or nicola potato, cut into 2 cm cubes • ½ large sweet potato, peeled and cut into 2 cm cubes • 4–5 Jerusalem artichokes, peeled and cut into 2 cm cubes • ½ cup green peas • 2 celery sticks, f inely chopped • 2 spring onions, chopped • ¼ cup parsley • ¼ cup fresh mint • Fresh dill sprigs for garnish • Salt and pepper to taste • ½ lemon, juiced • Zest of ½ lemon • 1 tsp capers • 4 tbsp vegan or soy mayonnaise

54

Method Boil potatoes and Jerusalem artichoke on a medium heat for 5 mins. Add the sweet potato and cook for a further 5 mins until cooked but still f irm. Strain and rinse.

Cook peas in a pot of boiling water with ¼ tsp salt for 5 mins, drain and rinse under cold water.

Cut spring onions, celery and herbs. Place all vegetables and herbs in a bowl. Add mayonnaise, lemon juice, lemon zest and capers. Toss and season with salt and pepper to taste.

55

Rainbow Superfood Salad

Prep: 20 mins Cook: 5 mins Serves: 4 GF, DF & V

Arame seaweed offers good amounts of iodine, iron, calcium and protein. The almonds and sesame seeds add minerals and protein. Avocado provides benef icial fats. Goji berries are high in vitamin C and f ibre and are a good source of iron and vitamin A. Kale is packed with vitamin A and C, calcium and omega-3 fatty acids. There’s lot of different textures, flavours and colours in this one. Diversity is the key to a healthy gut microbiome.

Ingredients • ½ cup dried arame • 3 kale leaves • ¼ red onion, diced • 1 small carrot • 1 stick celery, chopped f inely • 1 small carrot, grated • 2 tbsp goji berries • 3 tbsp almond slivers • 2 tbsp sesame seeds • 2 tbsp mint leaves, f inely chopped • Micro greens to garnish • ¼ avocado, sliced • 150 g cooked tempeh • 1 tbsp avocado oil Dressing • 2 limes, juiced • 1 tsp ginger, f inely grated • 2 tbsp rice wine vinegar • 1 tbsp mirin • 1 tbsp tamari • 1 tbsp sesame oil

56

Method Prepare arame according to packet instructions and set aside.

Toast almonds and sesame seeds together in a dry non-stick pan and then let cool. Slice tempeh and fry on both sides with avocado oil. Set aside.

Destem kale leaves and shred. Grate carrot, slice celery and add to bowl with kale. Add goji berries, cooled sesame seeds and almonds, carrot, mint and onion. Then add arame and toss to mix. Add tempeh and decorate with avocado slices and micro greens.

Add all ingredients for dressing to a jar, and shake until the ingredients are combined.

57

Raw Pad Thai with Crumbed Tofu

Prep: 35 mins Cook: 15 mins Serves: 6 GF, DF & V Appliance: Bullet

Kelp noodles are a crunchy gluten-free option. This, almost completely raw dish, has a good range of gutloving vegetables and complex carbohydrates. Coriander is full of protective antioxidants. Zucchini is low in kilojoules and has good amounts of vitamins and folate. This dressing is off-the-charts delish and lifts this salad to the next level.

Ingredients • ¼ small red cabbage, f inely shredded • 1 small carrot, f inely julienned • 1 small zucchini, spiralised • 1 red capsicum, f inely sliced • 2 spring onions, f inely chopped • ½ cup bean sprouts • ½ cup sunflower sprouts • 1 cup kelp noodles • Handful coriander, chopped • 3 tbsp cashews, chopped • Fresh chilli, sliced • Lime wedges to garnish Crumbed Tofu • 300 g block of f irm tofu • ¼ cup soy milk • ¼ cup rice flour • 4 tbsp white sesame seeds • 4 tbsp black sesame seeds • 1 tbsp chia seeds • Pinch cayenne pepper • 1 tbsp garlic powder • Salt and pepper • Avocado oil

58

Dressing • ½ cup coconut cream • 4 tbsp almond butter • 1 tbsp maple syrup • 2 tbsp tamari • 1 tbsp raw ginger, grated • 2 limes, juiced • Fresh chilli to taste or Siracha Method Toast cashews in a dry non-stick pan until fragrant and slightly brown and then roughly chop. Prepare all vegetables. In a bowl add the cabbage, carrot, zucchini, capsicum, spring onions, all sprouts, kelp noodles and coriander.

Top with toasted cashews, lime and chilli.

Make dressing by blending all ingredients in a bullet or whisk in a bowl till combind. Dress the pad Thai and mix.

For the tofu, put rice flour, salt and pepper, garlic powder and cayenne pepper in a bowl and milk into a separate bowl. In another bowl, mix the sesame seeds and chia seeds. Dip the tofu in flour f irst, then the soy milk, and then press into the seed mix. Add some avocado oil to a pan and fry the crumbed tofu until crispy and golden.

59

Ruby Red Grapefruit Salad

Prep: 15 mins Cook: 5 mins Serves: 4 GF, DF & VO

Rocket is a fabulous digestive stimulant and a liver-loving green. Combined with the vitamin C from the grapefruit, it will stimulate non-heme iron absorption. Ruby red grapefruit also contains lycopene, a powerful antioxidant and beta carotene which is converted to vitamin A—great for our immune system.

The avocado and pine nuts are an addition of healthy fats.

Ingredients • 1 ruby red grapefruit • 2 large handfuls of baby rocket • 1 small fennel bulb, thinly sliced • ¼ red onion, f inely diced • 1 avocado • 10 black olives, pitted • Bunch fresh mint leaves • 3 tbsp pine nuts, toasted • Fresh sprouts for garnish • 100 g haloumi, grilled (or tofu grilled with salt, pepper and lemon for a vegan option) • Citrus Salad Tonic (see recipe, page 126)

60

Slice the haloumi and dry fry in a non-stick grill pan. Set aside to cool. Toast pine nuts in a nonstick pan. Set aside. Remove skin from grapefruit and then, using a paring knife, remove segments of the grapefruit without the skin.

Arrange the salad ingredients, topping with haloumi and sprouts. Finally, dress with a Citrus Salad Tonic or a balsamic dressing.

61

Earthy Beet & Goat's Cheese Salad

Prep: 20 mins (plus 1 hr rest.)

Cook: 5 mins Serves: 4 GF, DF & VO

Quinoa is a plant-based protein containing iron, magnesium, potassium, zinc and lots of B vitamins. It is also gluten-free, making it a great alternative to other gluten-containing grains. Soaking quinoa for an hour before cooking helps reduce the bitter tasting saponins and activates the grain to make it more digestible.

Ingredients • 1 large beetroot • 1 cup cooked quinoa • 2 handfuls of baby rocket leaves • 4 tbsp pomegranate seeds • Handful of fresh sprouts • ¼ red onion, f inely chopped • ½ cup walnuts, roughly chopped • 60 g goat’s cheese (macadamia feta for a vegan option) • ½ avocado, chopped • ½ cup chickpeas, cooked (or canned BPA free)

Wrap the whole beetroot in foil and bake in oven at 200℃ for 30 mins. Remove from oven and leave in foil to f inish cooking for 1 hr.

Place quinoa in a pot with salted water, boil for 5 mins, then remove from heat and use the absorption method (page 19).

(I will usually cook the beetroot and quinoa the night before to streamline my prepping.)

When cool, dice the beetroot and place in a salad bowl with rocket and quinoa. Layer in the remaining ingredients with the avocado, sprouts and feta on the top.

Serve with balsamic dressing.

62

63

Prep: 30 mins

Superfood Tabouleh

Serves: 8 GF, DF & VO Appliance: food processor

This superfood tabouleh is perfect with falafels. Cauliflower and broccoli are excellent sources of vitamins, folate, potassium, f ibre and come with an anti-cancer flex. Eaten raw, they retain their vitamin C power, which is often destroyed in cooking. Broccoli also brings some iron to the table.

Tabouleh • ½ small cauliflower • ½ head of broccoli • 3 spring onions • Handful of fresh mint • Handful of fresh parsley • 2 sprigs of dill • 1 roma tomato, f inely diced • 1 Lebanese cucumber, f inely diced • 4 tbsp goji berries • 4 tbsp toasted pine nuts • ½ avocado • • • •

¼ cup pomegranate seeds ¼ cup goat’s cheese (or macadamia feta for a vegan option) 1–2 lemons, juiced Salt and pepper to taste

Method Place the cauliflower, broccoli, spring onions, mint, parsley and dill in a food processor and process to a tabouleh texture. Or f inely chop these ingredients manually and empty into a bowl. Add tomato, cucumber, goji berries, pine nuts and toss together. Dress with lemon juice, salt and pepper. Top with f inely chopped avocado and goat’s cheese or a vegan feta.

64

Prep: 10 mins (plus 24 hour soak)

Falafels

Cook: 20 mins makes: 20 balls GF, DF & V Appliance: food processor

Falafels offer fabulous plant-based protein and f ibre. I use dried chickpeas, as they are integral to a good traditional falafel and worth the effort of soaking as canned chickpeas don't seam to work for this recipe.

Parsley is full of vitamin C, calcium, potassium and iron. Both onion and garlic are prebiotic.

Falafels • 1 cup dried chickpeas (soak 24 hours) • 4 cloves garlic, crushed • ⅔ cup chopped onion • 1 cup packed coriander, chopped • 1 cup packed parsley, chopped • 1 tsp salt • ½ tsp black pepper • ¼ tsp cayenne pepper • 1 tsp cumin • 1 tsp ground coriander • ½ tsp bicarb soda • ¼ cup sesame seeds • Rice bran oil for deep frying

Method Soak chickpeas in f iltered water for 24 hrs. Rinse and drain chickpeas and put in food processor along with all the ingredients except sesame seeds and the oil, process until mixture is like coarse breadcrumbs.

I like to leave the mixture in the fridge overnight but at least an hour will do. Roll into balls.

Baking: place balls onto grease-proof paper onto a tray, spray with avocado oil and place in oven at 210 degrees for 20 minutes. frying: place oil in a deep pot on a medium heat and cook falafels until brown on all sides. Place on a paper towel and serve straight away with tabouleh (see recipe).

65

Seaweed Salad Wraps

Prep: 10 mins Serves: 4 GF, DF & V

This is a great way to have a gluten-free wrap. You can choose all sorts of other vegetables in season if you like: mango, snow peas, radish. This is a quick and easy lunch that has an added punch of iodine from the sea vegetables. Tofu will give you some protein, and the fresh in-season vegetables will give you the rest. This meal is predominantly raw, retaining additional live ingredients, like vitamin C, which can be destroyed by heat. Nori sheets are available from supermarkets and are the same ones used for sushi.

Ingredients • Packet nori sheets • 1 carrot, julienned • 1 cucumber, julienned • Punnet of sprouts • Soy mayo (or vegan mayo of choice) • Wasabi • 4 tsp pickled ginger • 8 tofu strips • 1 tsp avocado oil • 2 tbsp coconut aminos (or tamari) • ¼ red capsicum, f inely sliced • 1 avocado • Mango (if in season), sliced

66

Prepare all the vegetables ready to roll. Spread soy mayonnaise and wasabi along one edge of a nori sheet. Place all ingredients along the bottom edge of the sheet and then roll, pressing f irmly as you go. Moisten the top edge with a tiny bit of water to make it stick. Cut in half or eat whole. We like to roll ours up into a cone shape.

67

Macro Bowl Template A balanced meal is important. And there’s no better way to diversify than with a Power Bowl—one of my favourite ways of eating. If you follow the formula, tick all the boxes, you’re in for a complete meal.

There’ll be a great balance of slow-releasing energy and f ibre which will flood your gut with love and goodness, not to mention antioxidants, vitamins and minerals.

The aim of the Bowl is to make sure you have all three macronutrients: protein, complex carbohydrates and good fats. But we can add to this, give it a pickle or ferment for additional probiotics, some whole grains for f ibre, sea vegetables for mineral love, and something crunchy on top.

Pandora’s Power Bowls are nutritious, colourful, tasty, and most of all flexible; you’re in charge of what goes in, so you’re guaranteed to love it. I’ve hosted some Macro Bowl parties where everyone contributes an element and we all build our preferred dish. But the idea also lends itself to astute food planning. They make great dinners and lunches for adults and kids.

Here is the formula and some suggestions for what to include. A great place to start is with a theme: Middle Eastern, Mexican, Japanese, Seasonal Bowls, Salad Bowls, Plant-Based Bowls, Poke Bowls, etc.

Then let your imagination run.

68

25% Protein • Tofu, crumbed • Tempeh, roasted • Beans (edamame, kidney, cannellini) • Lentils, split peas, chickpeas, green peas • Quinoa (a plant-based protein), cooked • Or any other choices for your preferred protein but make it lean • Beans 30% Vegetables • Cauliflower, baked or steamed • Capsicum • Carrot, julienned and pickled • Cucumber, thinly sliced • Mushrooms, fried with sesame oil and garlic • Sweet potato, roasted • Pumpkin, roasted • Zucchini, spiralized and lightly salted 10% Leafy Greens • Rocket • Lettuce • Spinach • Micro greens • Watercress • Kale

20% Grains • Brown rice, red rice, wild rice, basmati • Buckwheat • Corn • Rice Noodles • Polenta • Quinoa 10% Healthy Fats • Avocado • Olives • Nuts (slivered almonds, toasted cashews) • Seeds (hemp, sesame, pumpkin, chia) 5% Crunchy toppings and ferments • Sassy Soup Seeds (see recipe, page 130) • Pumpkin seeds, roasted • Dukkah • Cashews, roasted • Slivered almonds, roasted • Ferments (see recipe, page 154) Sauces • Miso Dressing (see recipe, page 124) • Tahini Sauce (see recipe, page 122) • Balsamic dressing • Hummus (see recipe, page 114) • Satay Sauces (see recipe, page 120)

69

Chickpea & Sweet Potato Nourish Bowl

Prep: 20 mins Cook: 20 mins Serves: 4 GF, DF & V

Sweet potato is a great complex carbohydrate and prebiotic f ibre. Chickpeas are the hero of this dish as they offer protein, f ibre and good, slow releasing energy. Massaging the kale with lemon juice helps with the absorption of the non-heme iron.

Ingredients • 1 sweet potato, peeled and cut into 1 cm cubes • 1 tsp extra virgin olive oil • 1 cup roasted chickpeas (store bought) • 1 avocado • 4 small beetroots • Handful of sprouts (for garnish) • ½ head of broccoli • 4 stalks of kale, destemmed and shredded • Green Tahini Dressing (see recipe, page 122)

70

Preheat oven to 200℃. Roll sweet potato in salt, pepper and olive oil. Place on baking paper and roast in the oven for 20 mins.

In the meantime, boil the beetroot for 15–20 minutes, until tender, and then allow to cool. Cut into large cubes.

Steam broccolini for 5 mins, until tender.

Shred kale and massage down with some salt and lemon juice until soft.

Make tahini dressing. Place all ingredients into the bowl, drizzle with tahini dressing and garnish with fresh sprouts.

71

Miso Delicious Bowl

Prep: 40 mins Cook: 30 mins Serves: 2 GF, DF & VO

A macro bowl is the perfect way to get a balanced nutritious meal looking delicious. As long as you follow the formula on page 69 you will always get lean protein, complex carbohydrates and good fats. Sauce and crunchy toppings will take a bowl to next level. A bowl full of diversity is ideal for your gut. Seaweed is a great source of iodine, minerals, good B vitamins and f ibre. And iodine is incredibly important for our hormonal health.

Ingredients • 1 cup organic brown rice, cooked (see recipe, page 18) • 2 Lebanese cucumbers • 2 tbsp brown rice vinegar • ½ tsp salt • 1 cup Adzuki beans (tinned and BPA-free) • 2 handfuls fresh baby rocket • 1 carrot, grated • 8 slices of tempeh • Handful of fresh sprouts of your choice • ½ broccoli • ¼ cup slivered almonds • Miso Dressing (see recipe, page 124) • Ferment (see recipe, page 154) Seaweed Salad • ½ packet dried seaweed salad mix (or arame) • 1 spring onion, f inely chopped • 1 tbsp toasted sesame seeds • 2 tbsp mirin • 2 tbsp rice wine vinegar • 2 tbsp toasted sesame oil

72

Cook rice (see recipe, page 18).

Soak seaweed salad in water as per directions until water has been absorbed. Drain excess water.

Dress with mirin, sesame oil, rice wine vinegar, spring onions and sesame seeds. Season to taste.

To pickle the cucumber, thinly slice and place in a bowl with brown rice vinegar and ½ tsp salt.

Ideally, this should be done 3 hrs beforehand but is nice after just 30 mins.

Thinly slice the tempeh and fry in a pan with some sesame oil until golden on both sides. Set aside.

Grate the carrot. Break the broccoli into florets.

Boil some water in a pot and lightly steam the broccoli. In a non-stick pan, toast the slivered almonds until golden brown.

Make miso dressing and rinse rocket.

To assemble, place the brown rice on the bottom of the bowl. Then place the vegetables and your chosen ferment in separate sections using colour contrasts to make the dish pop. Place the adzuki beans in the centre and sprinkle with toasted almonds and sprouts. Drizzle dressing over the top.

73

Mains

What better way to round off your day or to celebrate than with a main meal. Let’s not just pigeonhole this one into a nighttime degustation as many cultures make mains a midday affair. The mains here highlight vegetables. I like to make them the star of the show instead of relegating them to the sidelines. A main meal provides an opportunity to nourish the body, enjoy the moment, eat mindfully and gather friends and family to socialise. These mains are nutritionally balanced, plant-based adaptions to some conventional dishes that I know you will love.

75

Rice Paper Rolls

Prep: 30 mins Makes: 10–12 rolls GF, DF & V

Rice paper rolls are the perfect seasonal meal. You can include a rainbow of vegetables, lean protein of your choice and pair with an easy satay dipping sauce. Everyone can make their own, which means everyone gets exactly what they want in them. I give this f ive stars for flavour and another f ive for being a gut-loving meal.

Ingredients • 12 rice paper wrappers • ¼ red cabbage, shredded • 1 carrot, f inely julienned • ¼ cup fresh coriander, chopped • ¼ cup fresh mint leaves, chopped • ½ cup pea sprouts • 1 avocado, sliced • 1 mango (if in season), sliced • 200 g block of f irm tofu • 1 tbsp avocado oil • 2 tbsp teriyaki sauce (or coconut aminos) • ¼ red capsicum, f inely sliced • 12 tsp Coriander Pesto (see recipe, page 116) • 1 Lebanese cucumber, cut into matchsticks • Red chilli • Peanut or almond satay sauce (see recipe, page 120)

76

Method Prepare the satay sauce on page 120.

Prepare the Coriander Pesto on page 116 or use coriander washed and chopped f inely.

Cut tofu lengthways into about 1.5 cm wide strips.

Heat oil in pan and cook tofu slices for 5 mins, until light brown. Lower heat, add teriyaki sauce and toss. Remove from heat and place in a bowl.

Boil a jug of hot water. Prepare all vegetables.

Place cabbage, carrot, coriander, mint, capsicum, sprouts and cucumber in a large bowl and toss.

Cut avocado, mango and chilli and place in separate bowls.

Put hot water into a large bowl ready to dip sheets into it. Set up a damp cloth to roll sheets on.

Dip a sheet into hot water for 2–3 seconds and then place onto cloth. In the middle of the sheet, arrange the pesto, then avocado, then mango, salad and chilli being careful not to put too much on each roll so that you can successfully roll them.

Place on a tray for serving with peanut sauce or sauce of your choice.

77

Eggplant Parmi

Prep: 30 mins Cook: 30 mins Serves: 4 DF & VO

Eggplants are full of f ibre and contain antioxidants which help prevent oxidative damage to your cells.

Whether you're looking to reduce your meat intake or not, this dish is delectably reminiscent of the classic 'chicken parmi' but with bonus nutritional benef its.

Ingredients • 1 jar of organic tomato pasta sauce • 1 large eggplant • 1 egg • ¼ cup plant-based milk • 1 cup buckwheat flour • 2 cups sourdough bread crumbs • Rice bran oil for cooking.

• Fresh basil leaves • 2 large handfulls of Spinach leaves Bechamel Sauce • 2 tbsp vegan butter • 3 tbsp rice flour • 1 ½ cup soy milk • ½ cup nutritional yeast • 1 tsp Dijon mustard • 1 tsp miso paste • 1 pinch nutmeg • Salt and pepper to taste If you are not vegan, add cheese instead of the bechemal, or both!

• Parmigiano Reggiano • 1 cup bocconcini balls

78

Method Preheat oven to 180℃. Slice eggplants into 1 cm thick pieces. Wisk the egg and milk in a bowl and set aside. Place the flour and breadcrumbs and 2 separate bowls and set aside.

To crumb the eggplant, place in the flour f irst, then the egg wash, then the breadcrumbs and then place on a plate ready for frying. Once all the eggplant slices are crumbed, heat some oil in the pan and fry the eggplant slices on each side until crispy golden.

In a medium size baking tray, place a layer of eggplant then, on top of each eggplant slice, place the spinach leaves, then add a large spoon full of the pasta sauce, basil and bechamel or cheese or both like the photos!

You can repeat with multiple layers if you have extra eggplant. Place in the oven at 180℃ for 30 minutes or until the top is golden.

79

Prep: 30 mins

Harvest Rolls

Cook: 40 mins Makes: 6 rolls VO

There are plenty of greens packed into these rolls to bring a nice amount of iron, calcium, folate and potassium. Shitake mushrooms are medicinal and help our immune system. Walnuts bring vitamin E. I love the range of nutrients packed into these nourishing rolls.

Ingredients • 1 tbsp extra virgin olive oil • 2 cloves garlic, crushed • 1 small brown onion, f inely sliced • 3 large stalks of silverbeet, f inely shredded • 4 stalks of kale, stalks removed and shredded • 1½ cup grated pumpkin (tightly packed) • ¾ cup walnuts • ¼ cup currants • ¾ cup ricotta + 1 egg combined (or for a Vegan option ¾ cup of cashew cheese ) • ½ cup of parsley • 100 g shitake mushrooms, f inely sliced • Zest of 2 lemons • ⅓ cup nutritional yeast • Salt and pepper to season • ½ tsp nutmeg • 12 sheets of f ilo pastry

80

Method Preheat oven to 180℃.

Prepare the vegetables. In a frypan add the olive oil, sauté the onions and garlic and then add the mushrooms. Add silverbeet and kale, cook for a further 2 mins, then add the pumpkin and cook for a further minute.

Remove from heat and add the walnuts, parsley, currants, cashew cheese or ricotta cheese, lemon zest, salt, pepper and nutmeg. Fold through the nutritional yeast.

Lay two sheets of f ilo on top of one another and spread the ingredients along the bottom third of the sheets with enough room to fold in the sides.

This mix should make about six good-sized rolls.

Place them on a tray with baking paper. Spray with some oil, sprinkle with sesame seeds and cook for 30–40 mins. Serve with a chutney or relish of your choice.

81

Prep: 15 mins

Lentil Pasta Sauce

Cooks: 30 mins Serves: 6 DF, GF & V

Lentils are full of f ibre and protein. Combined with a wholewheat pasta and vegan parmesan this dish becomes a complete plant-based protein. Tomatoes come with a good amount of vitamin C, folate, potassium and (the big one) lycopene, which may protect against cancer.

Ingredients • 1 tbsp extra virgin olive oil • • • • • • • • • • • • • • • •

1 brown onion, f inely diced 2 celery sticks, f inely diced 1 carrot, grated ½ zucchini, grated 2 garlic cloves, crushed 1 cup button mushrooms, f inely chopped ½ cayenne chilli, f inely chopped 1 tsp mustard ½ tsp nutmeg 2 tbsp tomato paste 800g can of diced tomatoes ¼ cup red wine 400 g tinned lentils, drained and rinsed ½ packet wholewheat or gluten-free spaghetti (or spiralized zucchini) Fresh basil leaves Parmesan or Vegan Parmesan Sprinkle to serve (see recipe, page 128)

Method Heat the oil in a large saucepan over medium heat.

Add the onion, celery and carrot, and cook on a medium heat, stirring, for 4 mins or until the vegetables soften.

82

Add the zucchini, garlic, mushrooms, chilli, mustard, nutmeg and tomato paste. Stir until everything has softend.

Stir in the lentils, red wine and tinned tomatoes.

Increase heat to medium-high to bring the sauce to boil. Reduce heat to low and simmer, partially covered, for 20 mins or until the mixture thickens.

Turn off heat and sir in the fresh basil leaves and season with salt and pepper. Always taste when seasoning.

Meanwhile, boil the pasta in a large saucepan of salted water following packet directions or until al dente. Drain and serve with pasta sauce on top.

If using zucchini, spiralise it, toss in ½ tsp salt and allow it to sweat for 10–20 mins. Squeeze the excess moisture out before serving. This will give the feeling of cooked zucchini without sapping it of its integrity.

Serve with vegan parmesan cheese.

83

Prep: 20 mins

Mushroom Alfredo

Cook: 20 mins Serves: 2–4 DF & V

This recipe is inspired by my oldest daughter Jessica who has a major crush on mushrooms. She is an incredible cook. I have adapted her version slightly to make it vegan without sacrif icing the taste.

Mushrooms are the only natural non animal source of Vitamin D. Putting them in the sun for just 15 minutes, will boost their Vitamin D content to give you your daily does. Fresh garlic and onion love your guts and will give a nice flagging immune boost to your system.

Ingredients • 100 g shitake mushrooms • 200 g swiss brown mushrooms • 150 g oyster mushrooms • 1 cup Fermented Cashew Cheese (see recipe, page 162) • 2 cloves garlic, crushed • ½ brown onion, f inely diced • 2 tbsp extra virgin olive oil • 1 tbsp vegan butter • 7 sprigs thyme • • • •

84

4 sprigs rosemary Fresh parsley for garnish Salt and pepper ½ packet wholemeal or gluten-free fettuccine

Method Bring a large pot of salted water to a boil and cook fettuccine to packet instructions. When cooked, save ½ cup pasta water before straining.

Heat oil and butter in a pan and add onion, garlic, mushrooms and herbs. Cook for 5–10 mins on a low heat until fragrant. Season with salt and pepper to your own taste. Pour in ¼ cup of pasta water, add the cashew cheese and mix through.

Add more pasta water if you like a thinner consistency. Mix pasta into the mushroom sauce.

Remove from heat and serve sprinkled with fresh parsley.

85

Pumpkin & Rice Balls with Roast Capsicum Sauce

Prep: 20 mins Cook: 30 mins Makes: 16 balls DF, GF & V Appliance: blender or food processor

Pumpkin has vitamin C and good amounts of f ibre and potassium, important for blood pressure control.

Chia seeds mixed in water act like an egg and help the balls bind. They also add perfect gut f ibre, healthy fats and some protein. Brown rice supplies a good amount of B vitamins and f ibre. This sauce is full of vitamin C and antioxidants. With its natural sweetness it pairs well with so many dishes. The almond meal thickens the sauce with its protein and delivers some additional minerals.

Ingredients • 2½ cups cooked brown rice (see page 18) • 3 cups butternut pumpkin • 1 small onion, f inely chopped • 4 cloves garlic, crushed • 1 tbsp extra virgin olive oil • ½ cup fresh sage, chopped • ¼ cup fresh tarragon, chopped • ¼ cup black sesame • • • • • • •

¼ tsp cayenne pepper Salt and pepper 3 tbsp chia seeds 4 tbsp water 2 lemons, juiced ½ cup besan flour 2 tbsp tahini

Roast Capsicum Sauce • 2 whole red capsicums • 1 tbsp balsamic vinegar • Salt and pepper • ¼ cup almond meal

86

Method Preheat oven to 200℃. Halve and deseed capsicums. Place halves onto a lined baking tray skin-side up and cook for 20 mins until charred.

Remove and place in a bowl to sweat. Once cool, remove the skins. Place capsicum in the blender with balsamic and almond meal. Blend and season to taste.

Cook rice in accordance with method on page 18.

(It is best to do this the day before.)

Preheat oven to 200℃. Cut pumpkin into small cubes and season with salt and pepper and toss in olive oil. Place on a lined baking tray and cook for 20 mins, until soft.

Mash the pumpkin in a bowl, then mix in the rice, onion, garlic, sage, tarragon, sesame seeds, cayenne pepper, salt, pepper, cayenne pepper, lemon juice and tahini. In a glass, mix the water and chia seeds and then add to the bowl. Add besan flour and mix until completely combined.

Roll into sixteen balls and place on a lined baking tray. Cook in the oven on 200℃ for 30 mins.

Serve with capsicum sauce.

87

Stuffed Mushrooms

Prep: 30 mins Cook: 45 mins Serves: 4 DF, GF & VO

Mushrooms are low in kilojoules, rich in minerals and B vitamins. They also contain potassium which helps reduce blood pressure. They have a meaty texture and have natural flavor enhancers so you can say goodbye to MSG. Ingredients Stuffing • 4 large Portobello mushrooms cups • 1 cup ricotta cheese (or Fermented Cashew Cheese for a vegan option on page 162) • 1 cup spinach, f inely shredded • Pinch nutmeg • Salt and pepper • ¼ cup feta, grated (omit for a vegan option) • ¼ cup basil, f inely chopped • 4 tsp Vegan Parmesan Sprinkle (see recipe, page 128) Sauce • Extra virgin olive oil • 1 onion • 1 clove garlic • 1 tbsp fresh basil • 1 tbsp fresh parsley • • • • •

88

1 tsp dried oregano 850 g tinned crushed organic tomatoes 425 g tinned lentils, rinsed and drained 1 tbsp date paste Salt, pepper and chilli to taste.

Method Preheat oven to 180℃.

Heat the oil in a large saucepan over medium heat.

Add the onion, stirring for 4 mins or until the onion softens. Add the garlic, chili, basil, parsly and oregano. When the herbs become fragrent, add the tinned tomatos, lentils and date paste.

Bring to the boil. Then simmer for 15–20 mins.

Meanwhile, remove stalks from the mushrooms.

Mix ricotta and feta (or cashew cheese), spinach, nutmeg, salt, pepper, and basil together and f ill the mushroom cups. Line a baking tray with baking paper, place the mushrooms on the tray and bake for 25 mins.

When ready to serve, place sauce in a flat bowl and then place the mushroom on top. Sprinkle mushroom with vegan parmesan.

89

Prep: 20 mins

Tomato & Roast Capsicum Soup

Cook: 25 mins Serves: 4–6 DF, GF & V Appliance: stick blender or blender

This is a beautiful vitamin C rich soup to boost a flagging immune system, perfect for winter. Red capsicum is also a great source of vitamin A. Cooked tomatoes are particularly noteworthy for their lycopene, which may protect against some cancers.

Ingredients • 1 tbsp extra virgin olive oil • 2 cloves garlic, crushed • 1 small onion, f inely diced • 2 large red capsicums • 1 kg roma tomatoes, roughly chopped • 2 tbsp tomato paste • 2 cups vegetable stock • Handful fresh basil • Salt and pepper • ½ tsp of coconut sugar Optional soup toppings • Sassy Soup Seeds (see recipe, page 130) • Vegan Parmesan Sprinkle (see recipe, page 128)

90

Method Preheat oven to 200℃.

Halve and deseed the capsicums. Place halves on a lined baking tray open side down and bake for 20 mins until lightly charred. Allow to cool slightly and then peel the skin off.

In a large pot, heat oil and sauté onion and garlic.

Add tomato paste and then stock, tomatoes, and capsicum. Bring to the boil and then simmer for 20 mins, stirring occasionally. Add sugar, salt and pepper to taste and basil leaving some for garnish.

Allow to cool slightly and blend.

Garnish with fresh basil, drizzle of olive oil, cracked black pepper and the optional toppings.

91

Prep: 20 mins

Veggie Stack

Cook: 30 mins Serves: 2 DF, GF & VO

A Mediterranean-inspired dish with gorgeous cooler-month vegetables. Eggplants contain f ibre and are low in kilojoules. They add substance to a vegetarian dish. Pumpkin is a rich source of vitamin C and also high in f ibre. If you choose to bake the seeds with the pumpkin, it will add excellent amounts of zinc, iron, B vitamins and vitamin E to the dish.

Ingredients • 2 tbsp extra virgin olive oil • Salt and pepper • 2 Portobello mushrooms • 2 Roma tomatoes, halved • 1 red capsicum • ½ sweet potato, cut in rounds • ¼ Kent pumpkin, sliced into 2 cm thick wedges • ⅓ eggplant, cut into rounds 1.5 cm thick • 1 zucchini, cut lengthways into quarters • 1 bunch asparagus • Basil pesto • 225 g Haloumi (or tofu for a vegan option), sliced • Balsamic vinegar • Handful of baby rocket

Method Preheat oven to 200℃. Halve and deseed capsicum. Place on a lined oven tray open-side down and roast for 20 mins until brown on the skin. Remove from oven, place in a bowl, cover with a tea towel for 5 mins and then remove skin and slice into strips.

Meanwhile, coat sweet potato, zucchini, eggplant, pumpkin, asparagus with the oil and season with salt and pepper. Place on a lined oven tray and roast for 20 mins until cooked.

Remove stalk from mushrooms, and place on a lined oven tray with halved tomatoes. Season tomatoes with pepper, salt and some balsamic.

Roast for 15 mins.

Fry haloumi in a dry non-stick pan until brown on both sides, (or if using tofu, season and bake in the oven for 15 mins).

To assemble, add rocket on plate and then stack the roasted vegetables on top with haloumi.

Drizzle with balsamic and some pesto.

92

93

Jackfruit & Bean Nachos

Prep: 30 mins Cook: 15–20 mins Serves: 6–8 DF, GF & VO

This jackfruit sauce can be used for soft tacos, nachos or sweet potato boats. Jackfruit has a texture similar to pulled chicken or pork. This plant-based sauce is incredibly gut loving with sweet potatoes and beans delivering complex carbs and the beans also adding protein. The non-flavored tortilla chips are a healthier option to avoid additives like MSG. Ingredients • ½ brown onion, f inely diced • 2 cloves garlic, crushed • 1 tbsp extra virgin olive oil • ½ carrot, grated • ⅓ zucchini, grated • ¼ sweet potato, grated • 1 tbsp smoked paprika • ¼ tsp cayenne pepper • 1 tbsp cumin • 400 g tinned organic diced tomatoes • 2 tbsp sweet chilli sauce or chilli sauce of choice • 300 g packeted jackfruit (or 400 g tinned jackfruit) • 400 g tinned organic kidney beans, drained and rinsed • Salt and pepper to taste • 1 packet corn chips • Grated cheese (or vegan cheese) • Guacamole (see recipe, page 112) • Pickled jalapeño chillis • Fresh coriander, chopped

94

Method Prepare all the vegetables and the guacamole.

Mash half the beans and leave the other half whole.

Break apart the clumps of jackfruit.

In a large pan with some oil, sauté the garlic and onion. Once the onion has softened, add the spices to the pan and cook until fragrant. Add carrot, zucchini, sweet potato and jackfruit. Cook for 5 mins, adding some water if needed. Then add the tomatoes and beans and cook for a further 3 mins. Add chilli sauce of choice, salt and pepper to season. Add more water if too dry. Cook and stir for a further 5–10 mins.

Melt the cheese onto the corn chips under the grill and serve immediately with sauce and guacamole.

Garnish with jalapeño chilli and coriander leaves.

95

Prep: 20 mins

Pandorakopita

Cook: 40 mins Serves: 4–6 DF, GF & VO

Spinach is king of the nutrient department, low in calories, high in iron. The Roast Capsicum Sauce is loaded with Vitamin C, which will enhance the iron absorbtion in your Pandorakopita. But it doesn’t end there, vitamin A, vitamin K, folate, calcium, potassium, B6 and tryptophan are all included as well. It’s a user-friendly vegetable that lends itself to many dishes. It promotes energy and vitality, brain health and heart health.

Ingredients • 300 g spinach, f inely shredded • 1 tbsp extra virgin olive oil • 1 small onion, f inely diced • 3 cloves garlic, crushed • 150 g feta cheese, crumbled • ¼ cup toasted pine nuts • 2 tbsp dill, chopped • 2 tbsp parsley, chopped • 150 g ricotta cheese • 1 free-range organic egg • Salt and pepper • ¼ tsp nutmeg • 1 packet f ilo pastry • Sesame seeds • Roast Capsicum Sauce (see recipe, page 86) Vegan Option (in place of ricotta, egg and feta): • •

96

150 g Fermented Cashew Cheese (see recipe, page 162) ⅓ cup nutritional yeast

Method Preheat oven to 180℃.

Heat oil in a pan and sauté onions and garlic. Add the spinach to the pan and toss through for 1 min.

Remove from heat and toss in the fresh herbs, feta and pine nuts. In a mixing bowl, combine ricotta, egg, salt, pepper and nutmeg. Add to the spinach mixture and combine.

Lay out two sheets of f ilo pastry atop one another.

Place a portion of the spinach mix in the bottom corner of the sheet leaving a 1 cm gap. Gently lift pastry corner with f illing and fold diagonally to create a triangle. Continue folding, retaining triangle shape. Place on a lined baking tray, spray with avocado oil and sprinkle with sesame seeds.

Bake for 40 mins until golden brown. Serve with Roast Capsicum Sauce.

97

98

Prep: 50 mins

Veg Lasagne

Cook: 50 mins Serves: 8 DF, GF & VO

This is brimming with a diverse range of vegetables that will provide some nice prebiotic f ibre. The lentils add some lean plant-based protein and f ibre. It’s full of antioxidants and contains some important minerals: calcium, magnesium, iron and potassium. The bechahmel is a dairy and gluten free version of the classic sauce. I have converted many tradition-lasagne lover across to this vegetarian, low-allergy version. If chasing that rainbow, you'll sure catch it here.

Ingredients • 2 zucchini, sliced thinly longways • ½ small butternut pumpkin, thinly sliced • 1 eggplant, sliced lengthways • ½ sweet potato, sliced into 5 cm thick rounds • 2 red capsicums, halved and deseeded • 400 g swiss brown mushrooms, sliced • 10 fresh spinach leaves • 6 sprigs of thyme • 1 kg tomato-based pasta sauce • 425 g tinned organic BPA-free lentils, drained and rinsed • Extra virgin olive oil • Huge handful of fresh basil, chopped • 5–6 lasagne sheets Bechamel Sauce • 2 tbsp vegan butter • 3 tbsp rice flour • 1½ cup soy milk • ½ cup nutritional yeast • 1 tsp Dijon mustard • 1 tsp miso paste • 1 pinch nutmeg • Salt and peppe • 1 cup of grated cheese (or an extra ½ cup nutritional yeast)

Method Preheat oven to 200℃. Toss the zucchinis, eggplant, pumpkin and sweet potato in 1–2 tbsp olive oil, salt and pepper and place on three oven trays lined with grease-proof paper. Place capsicum halves on baking paper open side down.

Bake vegetables for 10–15 mins. Remove from oven and set aside. Place roasted capsicums in a bowl and cover with a towel. After 10 mins resting, remove the skin from the capsicum and then slice.

Fry the mushrooms in a shallow pan with olive oil, thyme, salt and pepper, until soft.

Warm the pasta sauce in a pot and mix in the lentils.

Once the sauce is heated, turn off the heat, add the fresh basil to the sauce and set aside.

For the bechamel, melt the butter in small saucepan.

Add flour and whisk over the heat for 3 mins. Add the soy milk slowly, a healthy splash at a time, whisking to avoid clumping. Once all the milk has gone in and you have a nice and thick sauce, remove from the heat and add the rest of the bechamel ingredients. Season with salt and pepper and adjust if needed.

99

Recipe continued: In a large baking tray (30 cm by 20 cm, approx.) place a small amount of the tomato sauce on the bottom, then a layer of pasta sheets, a layer of the roast veggies and mushrooms, pasta sheets again followed by tomato sauce, a layer of spinach leaves, zucchini and bechamel.

Bake for 50 mins at 180 ℃. Remove from the oven, place a clean towel over the top, and let sit for 15 mins before serving with a fresh garden salad.

100

101

Prep: 20 mins

Immune Soup

Cook: 30 mins Serves: 8 DF & GF

I have to say, this soup tastes better the next day. It will keep in the fridge for three days and also freezes well. This is our go-to soup whenever we are unwell but is also a nutritious winter all-rounder. It is very high in anti-inflammatory ingredients. The chilli, garlic, ginger and turmeric are the magic spices that pimp up the antibacterial and antimicrobial benef its. Adding black pepper will enhance the bioavailability of the curcumin. This is a family favourite that is guaranteed to be handed down through generations.

Ingredients • 300 g oyster mushrooms (or 4 organic freerange chicken thighs for meat version) • 6 cups vegetable stock • 2 corncobs • 1 brown onion, f inely diced • 3–5 cloves fresh Italian garlic • 2 small carrots, grated • 1 cup cabbage, shredded • 3 sticks celery • • • • • • • • • •

100 g shitake mushrooms, sliced 200 g enoki mushrooms ½ tsp Himalayan salt ½ tsp black pepper 1 fresh chilli 2 tbsp ginger, grated 2 tbsp turmeric, grated Coriander leaves, roughly chopped (for garnish) 2 cups brown rice, cooked (see recipe, page 18) Tamari

102

Method Strip kernels from corncob and chop all the vegetables and mushrooms. Add all the ingredients to a large pot (except for the coriander, rice and tamari). Bring to a boil and then simmer for 20–25 mins. If using chicken, remove it from the soup and place it on a plate, shred the chicken using 2 forks. Once the chicken is shredded, add it back into the soup. Add more salt and pepper, if required. Cook rice (see recipe, page 18) and let cool.

Serve in a soup bowl with coriander leaves, 1 tsp tamari and ¼ cup brown rice.

103

Miso Noodle Soup

Prep: 20 mins Cook: 20 mins Serves: 4 DF, GF & VO

This soup is best eaten the same day. Wakame seaweed is available from most health food outlets and also online. This is a high-end, mineral-loaded soup with plenty of plant-based protein, iron, potassium and iodine. I use a brown rice vermicelli but you can choose your own option.

Ingredients • 1 tbsp avocado or rice bran oil • 1 bunch bok choy • 1 bunch broccolini • Handful of wakame, soaked • ½ zucchini, cut into ribbons • ½ carrot, julienned • 1 cup silken tofu, cut into 1.5 cm cubes • 2 inch fresh ginger, f inely grated • 2 tbsp tamari • 1 tsp bonito dashi (omit if vegan) • 2 tbsp coconut aminos • 4 cups water • 200 g rice vermicelli noodles • 3 tbsp miso paste • 2 fresh spring onions, f inely sliced • 3 tbsp coriander, chopped • 1 lime, cut into wedges

104

Method Prepare rice noodles according to packet instructions. Melt oil in a saucepan. Add ginger and vegetables and cook for 5 mins until they have softened. Add tamari, coconut aminos and tofu and stir for another minute.

Add 4 cups of water, wakame and bonito. Stir and bring to the boil. Turn down heat and simmer for 10 mins. Remove from heat, add the rice noodles and let sit for 5 mins. In a cup, mix ¼ cup of water from the pot with the 3 tbsp of miso paste, stir until combined and reincorporate in the soup.

Serve with lime wedges, coriander and spring onions. Add more tamari if you require.

105

Prep: 20 mins

Sensational Shroom Soup

Cook: 30 mins Serves: 4 DF, GF & V Appliance: stick blender or blender

Shitake mushrooms are known for their immune supporting qualities and may also help in lowering cholesterol. Mushrooms in general are a fabulous source of B vitamins and potassium, great for lowering blood pressure. They also contain a unique prebiotic called chitin that isn't found in plants, which is good for building a healthy gut microbiome. As for texture, the cashew cheese here replicates cream and elevates this soup to new heights.

Ingredients • ½ cup raisins • ⅓ cup water • 2 tsp apple cider vinegar • 2 tbsp extra virgin olive oil • 1 large onion, diced • 5 cloves garlic, crushed • 300 g shitake, sliced • 400 g brown mushrooms, f inely sliced • 300 g button mushrooms, f inely sliced • ¼ cup avocado oil • 1½ tbsp fresh thyme, chopped • 1 L vegetable stock • 1 cup Fermented Cashew Cheese (see recipe, page 162) • Enoki mushrooms (for garnish) • Parsley (for garnish) • Truffle oil (for garnish)

106

Method Make a raisin paste by blending the raisins, apple cider vinegar and water in a bullet. Set aside. Make Fermented Cashew Cheese (see recipe, page 162).

Add olive oil to a saucepan and sauté the onions and garlic. Add all mushrooms (except enoki), ½ cup of the stock and the thyme to the saucepan and cook for a further 5 mins.

Add the rest of the stock, bring to the boil and then reduce to a simmer for 15–20 mins. In a small fry pan add a ¼ cup of oil and heat. Drop the enoki in and fry till crispy, then set aside on a paper towel. Before blending, scoop out some mushrooms and set aside to use as garnish. Add the raisin paste and cashew cheese and then blend with a stick blender or normal blender. (If using normal blender make sure the soup has cooled.)

Add salt and pepper to taste.

Serve with the fried enoki mushrooms, fresh parsley, enoki mushrooms and a drizzle of truffle oil.

107

Sides, Snacks & Sauces We all need those little extras to make the difference. Whether it’s a sauce, side or snack to satisfy.

These recipes are wholefood plant based and are just as good for you as they taste. The sides and sauces can take a meal to the next level with nutrients and flavour, while the dips are excellent both beside a meal and on their own as a snack.

108

109

Prep: 10 mins Cook: 30 mins

Beauty & the Beet

Makes: 400 ml DF, GF & V Appliance: Food Processor or high-speed blender

Beetroot is high in folic acid, potassium, manganese and f ibre. It’s fabulous for the liver to promote blood cleansing. Beetroot has a naturally sweet flavour which makes this dip a lovely addition to any platter or spread.

Ingredients • 1 cup cashews • 2 medium-sized beetroots • 2 tbsp extra virgin olive oil • ½ tsp caraway seeds • 3 sprigs of fresh thyme • 1 lemon, juiced • 1 garlic clove, crushed • 1 tsp balsamic vinegar • Salt and pepper • Optional: 3 tbsp smooth feta (This will add dairy to the recipe and make it non-vegan.)

110

Method Pre-heat the oven to 210℃.

Wrap the the whole beetroots individually in foil and place on the top shelf of the oven for 30 minutes.

Let the beetroots cool in the foil before peeling and chopping into rough cubes ready for the blender.

Blend all ingredients in a food processor or highspeed blender and season to taste. For a f iner, smoother texture use a high-speed blender.

Adding feta will give you a smoother, creamier taste and texture.

111

Gorgeous Guacamole

Prep: 15 mins Makes: 2 cups DF, GF & V

Avocado is high in vitamin B, C and E, potassium, iron, magnesium, folate and heart-healthy fats. It also contains f ibre which we love for our gut. Coriander is used to ease digestion and is high in antioxidants.

Fun fact: you can actually inherit your dislike of coriander! But I have anecdotal evidence that this can be overcome.

Ingredients • 2 avocadoes, mashed • 1 lemon (or lime), juiced • 1 clove garlic, crushed • ½ red tomato, diced • ¼ red onion, f inely diced • Small handful fresh coriander, chopped • 1–2 tbsp sweet chilli sauce • 1 tsp vegan mayonnaise • Salt and pepper to taste

112

Method Mash avocado with a fork.

Mix the rest of the ingredients together. Taste and season accordingly. Serve with fresh vegetable sticks, corn chips or seed crackers.

113

Prep: 10 mins

Hummus

DF, GF & V Appliance: High-speed blender or high-speed blender

Chickpeas are a great source of plant-based protein and gut-loving f ibre. They are also a good source of B vitamins, iron, potassium, zinc and other minerals. Tahini (sesame seed paste) is very high in calcium, which is great for bone health.

Ingredients • 425 g organic canned chickpeas (BPA-free), drained and rinsed • 1 lemon, zest and juiced • 1 garlic clove • 2 tbsp hulled tahini • 1–2 tbsp shiro miso paste • ½ cup of water • Salt and pepper to taste

114

Method Blend all ingredients in the high-speed blender.

Taste and adjust seasoning. Add more water if its too thick. Hummus looks effective served with a drizzle of olive oil and a sprinkle of smoked paprika. Serve with crackers, vegetable sticks, with falafels or on a wrap.

115

Coriander Pesto

Prep: 10 mins Makes: 1 cup DF, GF & V

Coriander is a beautiful herb, though not everyone’s cup of tea. Some people’s dislike of coriander is genetic.

It’s full of antioxidants that have immune support, anticancer, anti-inflammatory, and neuroprotective properties. With a little boost of vitamin C from the chilli that will enhance iron absorbtion from the corriander. This is a nice little pesto to accompany any dish.

Ingredients • 2 cups fresh coriander

Method Add all ingredients (except oil) to a food processor

• • • • • • •

and process to a pesto consistency. Taste and season further. Then, while the processor is going, add the oil.

⅓ cup roasted cashews ⅓ cup nutritional yeast Fresh chilli to taste 4 tbsp macadamia oil Zest and juice of 1 lime 2 cloves garlic, peeled Salt and pepper to taste

116

117

Prep: 20 mins

Chippies

Cook: 25 mins Serves: 2 DF, GF & V

This is a healthy version of chips with very little oil, but just as tasty and better for your heart. Vegetable skins are often nutrient, antioxident rich and f ibre-dense. These guys can accompany any meal and are packed with colour. All these vegies come with antioxidants, f ibre and vitamins with Jerusalem artichokes at the top of the list for gut love.

Ingredients

Method

• • • • • • •

Preheat oven to 200℃. Line a tray with baking paper. Cut all your vegies (skin on) into chip strips. Place in a metal bowl and mix with oil, salt and pepper.

Lay out on the baking paper and cook for 20– 25 mins. Serve with a tahini sauce (see recipe, page 122)

1 red carrot 1 medium-sized parsnip 1 orange carrot 1 choko, peeled and deseeded 2 Jerusalem artichokes Salt and pepper 2 tbsp extra virgin olive oil

118

119

Easy Satay Sauce 2 Ways

Prep:10 mins Makes: 200 ml DF, GF & V Appliance: smoothie bullet

A very quick, easy and healthy satay sauce. You can pimp this up with garlic, ginger and/or lime juice. This sauce is an epic flavour bomb for spring rolls, macro bowls and kebabs.

Ingredients • 4 tbsp peanut butter (or almond butter) • 1 tbsp tamari or coconut aminos • 1 tsp sriracha (or other hot sauce) • 1 tbsp agave syrup • ⅓ cup hot water • Optional: fresh garlic, lime juice and grated ginger to taste

120

Method Blend all ingredients, adding more water to achieve a smooth consistency. Adjust seasonings to your own taste i.e., sriracha if you like it hot, or more tamari if you prefer it salty. Serve warm or cool. This will keep in the fridge for a week.

Almond Satay

Peanut Satay

121

Tahini Sauce 3 Ways

Prep: 10 mins DF, GF & V Appliance: smoothie bullet

Tahini is made of sesame seeds which are high in iron and contain magnesium, zinc and some B vitamins.

They’re also a beautiful source of good fats. Tahini is a great carrier for so many flavours. The sauces will keep in the fridge for up to two weeks.

Green Tahini • 3 tbsp hulled tahini • 1 tsp apple cider vinegar • 2 lemons, juiced • 1 clove of garlic • Salt and pepper to taste • 1 tbsp agave syrup • 1 cup fresh herbs (e.g. parsley, chives, coriander, mint, dill) • ½ cup water Turmeric Tahini • 3 tbsp hulled tahini • 2 lemons, juiced • 1 tsp apple cider vinegar • 1 clove of garlic • ½ cup water • 2 tbsp agave syrup • 1 tsp powdered turmeric • Salt and pepper to taste

122

Lemon Tahini • 3 tbsp hulled tahini • 2 lemons, juiced • 1 clove of garlic • ½ tsp apple cider vinegar • 1 tbsp agave syrup • ½ cup water • Salt and pepper to taste Method: For each tahini sauce recipe, blend all the ingredients together until desiered consistancy.

Add a splash more water for a runnier consistency.

123

Prep: 10 mins

Miso Dressing

Makes: 200 ml DF, GF & V Appliance: smoothie bullet

Miso is a fermented soy or rice paste. Make sure to never boil miso as it destroys its good bacterial benef its.

Miso is rich in essential minerals and is a good source of B vitamins, vitamin E, vitamin K and folic acid.

As a fermented food, miso provides the gut with benef icial bacteria to keep us healthy, vibrant and happy.

Ingredients • 3 tbsp fresh miso paste

Method Blend all ingredients. Taste and season if required.

• • • • •

This has a strong umami flavour so adjust the quantities to your preference. Serve with macro bowls or steamed vegies.

3 tbsp mirin 1 tbsp rice wine vinegar 1 tsp toasted sesame oil 1 tbsp coconut aminos Optional: water (to reduce the strength of the dressing)

124

125

Citrus Salad Tonic

Prep: 10 mins Makes: 240 ml DF, GF & V Appliance: smoothie bullet

Flaxseed oil is high in omega-3 which is an essential fatty acid. Lemon is a great for your skin. Garlic is antimicrobial, antibiotic and a prebiotic. Apple cider vinegar is a great digestive aid. This beautiful dressing could also be considered a tonic with its healthy benef its and delicious taste.

Ingredients • 3 tbsp flaxseed oil

Method Place all the ingredients in a bullet and blitz (use a

• • • •

jar if you dont have a bullet and shake really well with lid tightly on). Pour the dressing/tonic into a glass bottle for later use. This will keep in the fridge for weeks.

• •

5 lemons, juiced 3 oranges, juiced 2 clove garlic, crushed 2 tbsp honey (or 2 tbsp agave for a vegan option) 1 tbsp apple cider vinegar Salt and pepper to taste

126

127

Vegan Parmesan Sprinkle

Prep: 10 mins DF, GF & V Appliance: food processor

Recipe credit: Veet’s Vegan Cooking School who taught me this simple but amazing staple. Nutritional yeast is the vegan way to incorporate a cheese flavour. It is fortif ied with B12 which is handy. Nuts and seeds add a subtle flavour, a nice texture and are a great carrier for this beautiful plant-based version of parmesan. I have converted many non-vegans to this sprinkle. It’s great for pasta dishes and soups.

Ingredients • ½ cup raw untoasted cashews • ½ cup activated almonds • ¼ cup nutritional yeast • 1 tbsp garlic granules • ½ tsp Himalayan salt

128

Method Grind all ingredients together in a food processor until it looks like crumbs or parmesan powder. Be careful not over-blend as it can clump together.

Store in an airtight jar in the pantry.

129

Prep: 10 mins

Sassy Soup Seeds

Cook: 10 mins Makes: 2 cups DF, GF & V

So versatile! Sprinkle these seeds on salads, toast, avocado or soup. Their sass comes from that little bite of cayenne/chilli which also offers some vitamin C. The seeds add crunch to soups and salads whilst providing heart-healthy fats and minerals.

Ingredients • ½ cup sunflower seeds • ½ cup sesame seeds • ¼ cup black sesame seeds • ¼ cup dried onion flakes • 2 tbsp dried garlic granules • ½ tsp dried chilli flakes (or cayenne pepper) • ¼ cup pine nuts

130

Method In a dry pan on medium heat, toss all the ingredients and toast for around 10 mins until fragrant. Make sure to toss regularly so the seeds get toasted on both sides. Allow to cool and store in a jar.

Sweet Stuff

Nutritious treats, delicious, mouth watering and nutritionally dense. No ref ined sugar is used. These clean treats are dairy free and gluten free. You'll f ind beautiful wholefood desserts and snacks that are made with heart healthy fats, plant-based proteins and unref ined plant-based sweeteners. They'll serve our health and please our palate. Remember, these are nutritionally dense and although good for us, less is more.

133

Prep: 15 mins

Hemp Seed Brownies

Cook: 30 mins Makes: 16 DF, GF & V

Hemp seeds provide a plant-based protein. Flaxseeds are full of vitamin E and f ibre. The almond butter brings protein and good fats. Disclaimer: this recipe is seriously off-the-charts tasty, so just keep it to one piece at a time.

Ingredients • ¼ cup flaxseed meal • 1 cup water • 1 tsp baking powder • ½ tsp bicarb soda • ½ cup cacao powder • ⅓ cup maple syrup • 4 tbsp date paste (or coconut nectar or rice malt syrup) • 1 tsp vanilla extract • ¼ cup arrowroot flour • 80 g almond butter • Pinch Himalayan salt • 120 g dark vegan chocolate, chopped • ½ cup hemp seeds • Optional: ½ beetroot (grated) or ½ cup macadamias

Method Preheat oven to 180℃. Line a baking tray with baking paper (20 x 15 cm). In a mixing bowl, mix the flaxseed meal with water and stir until thickened (this is what will help the brownies stick together in place of an egg).

Add the bicarb soda, baking powder, cacao powder, maple syrup, date paste, vanilla, arrowroot flour and mix all together until combined. Add the almond butter, salt, chocolate and hemp seeds and mix until combined. Add the beetroot or macadamias if using and fold through the mixture until combined.

Pour into the tin and bake for 30 mins or until a little crispy on top. You want it to be gooey so don’t cook for more than 40 mins.

Allow to cool in the tin for at least 15 mins.

Serve with coconut yogurt and Raspberry Chia Jam (see recipe, page 42)

134

135

Prep: 30 mins

Faux Ferrero

Makes: 24 balls DF, GF & V Appliance: food processor

Hazelnuts and chocolate are a match made in heaven. Their health benef its include heart-healthy fats, vitamin E, antioxidants, some folate and lowering of blood cholesterol. The buckinis (activated buckwheat) is a good source of iron and magnesium, protein and f ibre. Buckwheat is also high in B vitamins. *Recipe credit and inspiration from the graduate students at Veets Vegan Cooking School* Ingredients • 1 cup hazelnuts plus 24 extra nuts (for ball centres) • ⅓ cup medjool dates, pitted • ⅓ cup cacao powder • ⅓ cup agave syrup • ¾ cup buckinis (activated buckwheat) • 200 g vegan dark chocolate

Method Place hazelnuts on a dry pan and toast on a medium heat until brown. Empty them out into a clean tea towel and rub the skins off. Set aside twenty-four hazelnuts for ball centres. Place 1 cup hazelnuts into a food processor and grind till you have a f ine mixture. Add the dates, cacao and agave syrup and blitz until well combined and sticking together.

Place 1 tbsp of the mixture into the palm of your hand and pop a whole, roasted hazelnut in the middle. Shape the date mixture around the hazelnut. Add a bit more mixture if needed. Note: don’t make the ball too big as you want a nice balance between the chocolate and the hazelnut centre.

Once all the balls are rolled, coat them with the buckinis by placing the buckinis in a bowl and rolling the balls into it. Then, once coated, place them in the freezer to set.

136

For the f inal layer, heat the chocolate in a bowl over some boiling water until melted. Then roll the balls in the melted chocolate and place back in the freezer to set.

137

Peppermint Bliss Bombs

Prep: 20 mins Makes: 20 balls DF, GF & V Appliance: food processor

This is a fabulous snack with protein, minerals and no ref ined sugar. It has good amounts of vitamin E, magnesium (which is great for muscle recovery), potassium (for the heart health) and cacao to promote those feel-good endorphins.

Ingredients • 2½ cups activated almonds (or raw unsalted almonds) • 7 tbsp cacao powder • 1 cup medjool dates, pitted • 1 tbsp coconut oil, melted • 1 tbsp coconut butter, melted • 3 tbsp honey • 2 tbsp orange or apple juice (plus 1 tbsp if too dry) • ½ tsp peppermint essence • 3 tbsp cacao nibs • 1 cup desiccated coconut for ball coating

138

Method Place the almonds in the food processor and grind them into almond meal.

Remove the mix and put aside in a separate bowl.

Place the remaining ingredients (excluding the cacao nibs) into the food processor and blend into a chocolate paste. Add the ground almonds and cacao nibs and blend to combine. Roll into evensized 30 g balls and then coat with the desiccated coconut. These guys freeze well or can be kept in the fridge for up to 2 weeks.

139

Lemon & Cashew Balls

Prep: 15 mins Makes: 15–20 DF, GF & VO Appliance: food processor

Cashews are rich in plant iron, protein, zinc, copper and magnesium. The lemon gives these love balls a beautiful refreshing taste. They are a great healthy snack and nutritionally dense.

Ingredients • 1 cup of raw, unsalted cashews • 1 cup desiccated coconut • Zest of 1½ lemons • ½–1 lemon, juiced • 2 tbsp maple syrup • 1 tsp honey (or 1 tsp maple syrup for a vegan option) • 1 cup desiccated coconut for ball coating

140

Method Place all ingredients into a food processor and blend until sticky. Don’t over-blend as it will turn the mixture into a paste.

Roll the mixture into 20 g balls and then coat in the extra desiccated coconut. Keep in the fridge for up to two weeks or freeze.

141

Peanut Butter Bliss Balls

Prep: 15 mins Makes: 16–24 DF, GF & V Appliance: food processor

Peanuts are actually a legume. This means they’re protein-rich with a nice amount of f ibre. The dates add a natural sweetness whilst also containing magnesium and f ibre. These bliss balls are a perfect protein treat for that afternoon slump or great as a pre- or post-workout snack.

Ingredients • ½ cup raw unsalted cashews • ½ cup rolled oats • 1 tbsp maca powder • ½ cup peanut butter • ⅓ cup maple syrup • 3 tbsp cacao • 1 pinch sea salt • 1 tbsp vanilla protein powder • 5 medjool dates, pitted Optional to coat with choc: • 100 g vegan dark chocolate melted • 1 tbsp hemp seeds

142

Method Place cashews and oats in food processor and grind to a crumb tecture. Add peanut butter, maca, maple syrup, cacao, salt, protein powder, and dates. Process until combined and sticking together. Add 1 tsp water if not sticking together.

Roll into balls and place in the freezer for 1 hr.

Optional: Place chocolate in a heat-proof bowl over a pot with boiling water and melt. Drizzle melted chocolate over the balls and top with hemp seeds.

143

Stuffed Dates

Prep: 10 mins Makes: 12 DF, GF & V

Dates are Mother Nature’s natural treat. Although high in fruit sugar, they are also full of f ibre, minerals and magnesium. Paired with some good fats and protein from the nuts, these are the ultimate treat. But be wary of your intake as these stuffed dates pack a nutrient-dense punch.

Ingredients • 12 large medjool dates • 12 tsp almond butter • 12 pecans • Optional: 100 g vegan dark chocolate (to coat), melted

Method Cut date down the centre and remove seed. Place 1 tsp almond butter inside the date and then place the pecan in the middle, like a sandwich. Press lightly together. Place in the freezer or in the fridge.

If coating in dark chocolate, bring a saucepan to the boil and then simmer with a heat proof bowl over the top. Place the chocolate in the bowl to melt. Dip the stuffed dates in the vegan dark chocolate to coat with some extra naughtiness.

144

145

Prep: 40 mins

Snickerz

Makes: 12 bars DF, GF & V Appliance: food processor

Peanut butter has a good amount of f ibre and monounsaturated fats which lower LDL cholesterol (the bad one). They also contain B vitamins, vitamin E, potassium, magnesium and zinc. Go, the Snickerz!

Well, my Snickerz anyway.

Ingredients Base • 1 cup raw unsalted cashews • ½ cup shredded or desiccated coconut • 2 tbsp maple syrup Filling • 12 medjool dates, pitted • ¼ cup maple syrup • ⅓ cup peanut butter (or a combination of peanut and almond butter) • 1 tsp vanilla extract • •

Pinch Himalayan salt 65 g activated almonds (or raw unsalted), roughly chopped

Method Base Place all ingredients in the food processor and blend until combined. Press into a baking tin (20 x 15 cm) lined with baking paper. Press down f irmly and put in the freezer. The longer this sets in the freezer, the better it will be to spread the next layer without the base lifting.

Filling Place all ingredients in the food processor and combine until smooth. Spread over the base and press in the chopped almonds. Place back in the freezer for 4 hrs or until set. Remove and cut into twelve even bars.

Chocolate Coating • ¼ cup coconut oil, melted • 60 g cacao butter, melted

Chocolate Coating Melt coconut oil and cacao butter and mix in a mixing bowl. Add the maple syrup and stir.

• •

Finally, add the cacao and mix until shiny and smooth. Allow to cool slightly.

2 tbsp maple syrup ½ cup cacao powder

Dip each bar into the chocolate to coat. If there is enough chocolate, the bars can be coated twice.

Place the bars back in the freezer for storage.

146

147

Passionfruit & Lime Cheesecake

Prep: 40 mins Makes: 12 bars DF, GF & V Appliance: food processor and blender

Passionfruit is a good source of vitamin C, f ibre and potassium. Using pumpkin seeds in the base provides a good amount of zinc, a mineral responsible for around two hundred enzymatic actions in your body.

Ingredients Base • 1 cup pumpkin seeds • 1 cup desiccated coconut • 1 cup medjool dates, pitted • 1–1½ tbsp rice malt syrup Filling • 2 cups cashews, soaked for 2–4 hrs • 2–3 limes, juiced • 8 passionfruit • ⅓ cup coconut oil, melted • 2–3 tbsp agave or maple syrup

Method Base Combine all the base ingredients except the rice malt syrup in a food processor and blend until broken down, but still chunky. Add the rice malt syrup and process until combined.

Press the mixture f irmly into a 20 cm round cake tin or twelve large silicone muff in moulds. Place in the freezer to set while you prepare the f illing.

Filling Drain water from the cashews and place in a blender with lime juice and blend until smooth, adding a little water if necessary. Remove pulp from the passionfruit and add half of it to the blender with the coconut oil. Blend until smooth and creamy and then fold through the remaining passionfruit. Pour f illing into the cake tin or divide evenly between the moulds and return to the freezer to set.

To serve, remove from the freezer and let sit in the fridge for 30 mins to soften. Garnish with coconut yogurt, mint leaves and fresh passionfruit.

148

149

Chocolate Hazelnut Mousse Cake

Prep: 30 mins (plus overnight soak) Serves: 8–12 DF, GF & V Appliance: food processor and high-speed blender

The Irish moss is easy to use and gives a beautiful mousse texture. It is a boutique product and usually available in health food shops. I get mine online. Melted coconut oil as a substitute works just as well.

This dessert will keep in the freezer for three months. A nutrient-dense treat worth every ounce of effort you put in.

Ingredients Base • 1 cup hazelnuts, roasted and skinned • 1 cup medjool dates, pitted • 1 cup shredded coconut • ¼ cup cacao powder • 2 tbsp coconut oil, melted • Pinch salt Filling • 2 cups cashews, soaked 2–3 hrs • ½ cup cacao powder • 2 tbsp cacao butter, melted • ¼ cup coconut oil, melted • ⅔ cup coconut nectar, or rice malt syrup • ¼ cup Irish moss (or ¼ cup coconut oil), melted • 1 tsp vanilla essence • 2–4 tbsp f iltered water (if too thick) • Pinch salt

150

Method Thoroughly rinse the dried Irish moss and then soak in ½ cup of water overnight. It will double in size. Then blend the water and Irish moss together into a paste.

For the base, place nuts, shredded coconut, cacao powder and salt in a food processor and process until crumbly. Add the dates and process until combined. Add the coconut oil last. Place mixture in a 20 cm diameter springform tin and press down f irmly. Place in the freezer for 1 hr until set.

For the f illing, drain cashews and place in a highpowered blender with the coconut nectar, Irish moss paste (or coconut oil if using) vanilla essence, water and salt and blend until smooth. Add the cacao powder and blend further.

Finally, add the coconut oil and cacao butter and thoroughly combine. Pour onto the base and place in the freezer for 3–4 hrs until set.

Transfer from freezer to fridge 30 mins before eating.

151

Raw Vegan Tiramisu This is a decadent nutrient-dense dessert. It was my signature dish at the vegan cooking school where I was challenged to f ind a vegan alternative to tiramisu, which I’d never eaten before.

Ingredients Base • 2 cups hazelnuts, ground • 4 tbsp rice syrup or maple syrup • 3 tbsp coffee espresso, chilled • 1 tsp vanilla bean paste • Pinch of sea salt Second Layer • 1 cup raw cashews, soaked for 2 hrs • ½ cup coconut flour • ½ cup rice syrup • ¼ cup coconut oil, melted • ¼ cup of fresh coconut water • 1 tsp vanilla bean paste Third Layer • 1 cup raw cashews • ¼ cup coconut oil • 1 tbsp cacao powder • 3 tbsp coffee espresso • ¼ cup coconut cream • ¼ cup rice syrup • 5 medjool dates, pitted • 1 tsp vanilla bean paste • Pinch salt Top Layer • ⅓ cup coconut oil, melted • ¼ cup cacao powder • 2 tbsp coffee espresso, chilled • 2 tbsp maple syrup • 1 tsp vanilla bean paste

152

Prep: 45 mins Serves: 12 DF, GF & V Appliance: food processor and high-speed blender

Method Base This can be made in a small round 20 cm diameter cake tin or a large muff in tray with 12 individual cups. Place all ingredients into a food processor and blend until it forms a dough. Press down the base into your chosen mould(s). Place in the freezer.

Second Layer Drain water from cashews and rinse. Then blend until smooth. Add the rest of the ingredients and blend until it resembles a dough. Place the second layer onto the base and return to the freezer.

Third Layer Drain water from cashews and rinse. Then blend until smooth. Add the rest of the ingredients and blend. Add this third layer to the moulds. Place in freezer and make the top layer.

Top Layer The last layer is a chocolate topping. Mix all ingredients together in a mixing bowl until they achieve the consistency of runny chocolate.

Remove your mould(s) from the freezer and pour this last layer over the top. Place back in the freezer until set. When ready to eat, place in fridge to soften for 20–30 mins.

153

Ferments

A traditional way of preserving food, creating some unique flavours, and delivering awesome bacteria for our gut. Diversity is the key for gut health and adding some fermented foods in small quantities to our meals is great for our digestive system. Less is more here. If you’re building a bowl, 1–2 tbsp of sauerkraut is a perfect addition. The same minimalistic principal applies to all fermented foods and drinks.

The OG Kraut

Prep: 40 mins (plus 7–10 day fermentation) Makes: 2 L jar DF, GF & V

Have 1–2 tbsp of sauerkraut with a salad, on bikkies or with dinner as a side. It is full of probiotics and life force. You can’t get much better for the gut.

Ingredients • 1 whole large green cabbage, f inely shredded • 1 tsp caraway seeds • 1 tsp mustard seeds • 10 juniper berries • 3 tsp sea salt • 1 bunch of dill • •

2 L mason jar 1 small weight (e.g a smalled jar that can f it inside the kraut f illed jar)

Method Save some large cabbage leaves to seal down your brew. Finely shred the remaining cabbage and place in a large bowl along with the rest of the ingredients. Massage until you have suff icient brine.

Put all ingredients in the mason jar and really push down hard so that they are jammed packed in there. Tuck the set-aside cabbage leaves in and around the mix, then place the small weight on the top and screw down the lid. Make sure that the brine is above the cabbage leaves.

This can sit and brew for 7–10 days.

It will bubble away as good bacteria form. Allow to breathe every couple of days by loosening the top for a second or two then tightening again.

To harvest the fermented sauerkraut, remove cabbage leaves and transfer the contents to smaller jars to store in the fridge.

156

157

Middle Eastern Kraut Ingredients • 1 large cabbage, f inely shredded • 600 g carrots, grated • ½ cup currants • 1½ tsp coriander seeds • 1½ tsp cumin seeds • 1 tsp juniper berries • 3 green apples, grated • 3 garlic cloves, crushed • 1 knob ginger, f inely grated • 2.5 cm fresh turmeric, grated • 1 red cayenne chilli • 1 tbsp sea salt

Prep: 40 mins (plus 7–10 day fermentation) Makes: 2 L jar DF, GF & V

Method Save some large cabbage leaves to seal down your brew.

Toast coriander and cumin seeds in a dry pan and then crush in a mortar and pestle. Add juniper berries and crush.

Mix all ingredients together in a large bowl with the salt and massage until you have some brine forming, enough that will cover your vegetables when placed in the jar.

Stuff all ingredients into a 2 L mason jar. Really push down hard so that they are jam-packed in there.

Tuck cabbage leaves in and around the mix, then place a small jar or weight on top of the leaves inside the jar to weigh down the ingredients and screw down the lid. Make sure that the brine is above the cabbage leaves. This can sit and brew for 7–10 days on a shelf away from sunlight. Warmer temperatures quicken the fermentation rate, and this can effect the flavour.

It will bubble away as good bacteria proliferate.

Release the lid every couple of days for a second to let the sauerkraut breathe.

After fermentation, remove the cabbage leaves on top and transfer the sauerkraut to smaller clean jars to keep in the fridge.

158

159

Prep: 20 mins (plus 5-7 day

Bay Fermented Vegetables

fermentation) Makes: 2.5 L DF, GF & V

Fermented vegetables like this are deemed raw. This means that their valuable vitamin C is retained. These vegetables are winter seasonal and fermenting is the perfect way to preserve them. It will enhance their nutrient, enzyme and gut-loving value and allow you to use them year-round. Add to salads and macro bowls, use as a condiment or have with a snack.

Ingredients

Method

• • • • • • • • • • • •

Dry roast mustard seeds over a low heat until they begin to pop. Dissolve honey and salt in 1 cup of boiled water and then mix with 2 cups of cold water and set aside.

1 tsp black mustard seeds ½ cauliflower, broken into small florets 1 small head broccoli, broken into florets 2 carrots, peeled and julienned 2 small zucchinis, cubed 6 cloves garlic, peeled and halved 4 bay leaves 3 cups f iltered water ¾ cup apple cider vinegar 2 tbsp honey 2 tbsp sea salt 2 cabbage leaves from the outside of cabbage

Prepare all vegetables and toss together in a big bowl with garlic and bay leaves. Pack tightly into a 2.5 litre jar with a tight-f itting lid and sprinkle the mustard seeds over the top. Pour the salted/ sweetened water together with the apple cider vinegar, over the top.

Place cabbage leaves over the top and tuck in the sides. Place a weight or empty small jar over the top and press down to make sure the liquid covers the top of the leaves. Screw lid on tightly.

Leave at room temperature for 5–7 days. Each day, release the pressure from the jar by loosening the lid and then re-tightening. This prevents overflow and too much pressure building up. After 5–7 days, place ingredients into smaller jars with tightf itting lids. Store in the fridge.

160

161

Fermented Cashew Cheese

Prep: 15 mins (plus 2–4 hr soak and 6–8 hr ferment DF, GF & V Appliance: high-speed blender or blender

This will keep in the fridge for up two weeks. It can be used for stuff ing mushrooms, topping lasagne, in harvest rolls instead of ricotta and as a dip. It really lends itself as a cheese substitute in many dishes.

Fermenting increases the amount of probiotics, but just be weary of cooking with this cashew cheese as heat will kill our probiotic friends. If you are looking for something dairy free and low in fat, this is a great option.

Ingredients • 2 cups raw cashews, soaked for 2–4 hrs • ½ cup f iltered water • 2 tbsp nutritional yeast • 1 tsp Himalayan salt • 1 probiotic capsule

Method Drain cashews and place in a high-powered blender. Add water, nutritional yeast and salt.

Blend until smooth. Open probiotic capsule, add its contents to the mix and fold through (blending can ruin the benef icial bacteria). Ferment for 6–8 hrs in a glass container with a breathable lid at room temperature. Then flavour and store in the fridge.

Add your choice of flavouring. I recommend lemon, garlic, dill and chives or lime garlic, chilli and white pepper, but really there’s no limit with this cashew cheese, pick your favourite flavours and run with them.

162

163

A Brief Nutrient Profile Table from Nature.

Nutrient

Protein

Building muscle, hormones, healthy skin, hair and nails, healthy immune system.

Complex

Energy production, healthy digestion,

Carbohydrates

prebiotic f ibre.

Healthy Fats

Vitamin A

164

Source

Function

For hormone activity, absorption of fatsoluble vitamins, cell integrity.

Immune system and eyesight, bone and skin health.

• • • • • • •

Legumes Grains Beans Nuts and Seeds Tofu Broccoli Cauliflower

• • •

Whole grains Vegetables Fruit

• • •

Avocado Nuts and seeds Olives

• • • • • • • • • • • • • • •

Carrots Spinach Kale Parsley Capsicum Sweet potato Apricots Broccoli Tomatoes Asparagus Green beans Brussel sprouts Grapefruit Watermelon Cucumbers

Nutrient

Vitamin B

Vitamin C

Source

Function

system, production of red blood cells.

• • • • • • • • • • • • • •

Lettuce Asparagus Spinach Sunflower seeds Green peas Tomatoes Eggplant Broccoli Kale Pineapple Raspberries Cauliflower Tomatoes Carrots

Improves iron absorption, can help protect

• • • • • • • • • • • • • • • • •

Capsicum Parsley Broccoli Strawberries Cauliflower Lemons Lettuce Papaya Kale Kiwifruit Rockmelon Oranges Grapefruit Tomatoes Silver beet Berries Pineapple

Heart function, energy production, nervous

against free radicals.

165

Nutrient

Vitamin E

Vitamin K

Calcium

166

Function

Source • • • • • • • • • • •

Sunflower seeds Silver beet Almonds Spinach Kale Papaya Olives Capsicum Brussel sprouts Kiwi fruit Tomatoes

oxidative damage.

• • • • • • • • • • • • • •

Parsley Kale Spinach/silver beet Lettuce Basil Cruciferous vegetables Asparagus Celery Sea vegetables Green beans Tomatoes Black pepper Green peas Cranberries

Responsible for healthy bones, supports

• • • • • • • • • • • • •

Spinach Kale Lettuce Celery Sesame seeds Broccoli Cabbage Green beans Garlic Tofu Oranges Asparagus Mushrooms

Protects skin from UV rays, prevents cell damage from free radicals.

Promotes normal blood clotting, prevents

healthy nerve and muscle functioning.

Nutrient

Iron

Function

Immune health, deliver oxygen around the body, energy production.

Healthy nerves and muscles, lowers blood Potassium

pressure, maintains fluid balance and calcium levels.

Source • • • • • • • • • • • • • • • • • •

Spinach Turmeric Silver beet Basil Cinnamon Lettice Tofu Shitake mushrooms Green beans Parsley Kale Broccoli Soybeans Lentils Pumpkin seeds Sesame seeds Quinoa Kidney beans

• • • • • • • • • • • • • • • • • •

Silver beet/spinach Lettuce Celery Broccoli Tomatoes Eggplant Rockmelon Green beans Brussel sprouts Kale Carrots Beetroot Papaya Basil Cucumbers Turmeric Capsicum Apricots

167

Nutrient

Magnesium

Phosphorus

Zinc

Choline

168

Function

Relaxant for muscles, blood circulation.

Gives bones and teeth strength, storage and release of energy.

Balances blood sugar, immune system support.

Important for nerve–muscle communication and cell membrane function.

Source • • • • • • • • • • • • • •

Silver beet/spinach Pumpkin seeds Broccoli Cucumbers Flaxseeds Green beans Kale Sunflower/sesame seeds Ginger Quinoa Buckwheat Beetroot Tofu Tomatoes

•

Legumes

• • • • • • •

Spinach Asparagus Silver beet Pumpkin seeds Green peas Broccoli Sesame seeds

• • • • • • • • • • • •

Navy beans Brussel sprouts Broccoli Cauliflower Green peas Spinach Corn Buckwheat Tofu Cashews Avocado Almonds

Nutrient

Selenium

Lowers joint inflammation, thyroid function, protects from free-radical damage.

Anti-inflammatory, maintain healthy cell Omega-3

Source

Function

membranes, heart health, brain and nerve development.

• • • • • • • • •

Shitake mushrooms Oats Tofu Sunflower seeds Garlic Brocoli Brown rice Asparagus Spinach

• • • • • •

Flaxseeds Walnuts Cauliflower Tofu / Soybeans Broccoli Salmon / sardines / tuna Seaweed

• Vitamin D

Promotes absorption of integral minerals for bones and teeth.

•

Mushrooms if exposed to sunshine for 20 minutes

169

Recipe Index A

J

T

Apple & Rhubarb Compte 38

Jackfruit & Bean Nachos 94

B

L

Banana & Buckwheat Bread 44 Bay Fermented Vegetables 160 Beauty & the Beet 110 Bircher Muesli 40

Lemon & Cashew Balls 140 Lentil Pasta Sauce 82

Tahini Sauce 3 Ways 122 The OG kraut 156 Toast 3 Ways 48 Tomato & Roast Capsicum Soup 90 Tumeric Tea 26

M

V

C

Macro Bowl Template 68 Middle Eastern Kraut 158 Miso Delicious Bowl 72 Miso Dressing 124 Miso Noodle Soup 104 Morning Wake Up Tonic 24 Mushroom Alfredo 84

Vegan Parmesan Sprinkle 128 Veggie Stack 92 Veg Lasagne 99

Cacao & Maca Frappe 30 Chickpea & Sweet Potato Nourish Bowl 70 Chippies 118 Chocolate Hazelnut Mousse Cake 150 Citrus Salad Tonic 126 Coriander Pesto 116 Crunchy Cauliflower Salad 52

D Detox Shock 28

E Earthy Beet & Goat's Cheese Salad 62 Easy Satay Sauce 2 Ways 120 Eggplant Parmi 78

F Falafels 65 Faux Ferrero 136 Fermented Cashew Cheese 162

G Gorgeous Guacamole 112

H Harvest Rolls 80 Hemp Seed Brownies 134 Hummus 114

I Immune Soup 102

170

W Watermelon & Mint Frappe 31

P Pandorakopita 96 Papaya, Lime & Coconut 34 Passionfruit & Lime Cheesecake 148 Peanut Butter Bliss Balls 142 Peppermint Bliss Bombs 138 Perfect Potato Salad 54 Pink Probiotic Smoothie 32 Pumpkin & Rice Balls with Roast Capsicum Sauce 86

R Rainbow Superfood Salad 56 Raspberry Chia Jam 42 Raw Pad Thai with Crumbed Tofu 58 Raw Vegan Tiramisu 152 Rice Paper Rolls 76 Ruby Red Grapefruit Salad 60

S Sassy Soup Seeds 130 Seaweed Salad Wraps 66 Sensational Shroom Soup 106 Snickerz 146 Sprouted-Buckwheat Bread 46 Stuffed Dates 144 Stuffed Mushrooms 88 Summer Fruit Salad with Toasted Almonds 36 Superfood Tabouleh 64

171

Gratitude A big heartfelt thank you to all my friends and my community that supported me all the way and gave me the inspiration to keep going. I have felt a big arm around me the whole way through.

To Pete, my best friend, husband and soul mate who knows how to keep me on track. Montanna, my daughter, for her incredible styling and creative work. Without you this would not look like the dream.

Tom, who is the most outstanding, artistic and creative lens master able to adapt to any style or genre of photography. Jessica, my older daughter, who’s love of cooking in different styles has inspired my own version of some of her outstanding dishes. Joel, who is an extraordinary writer and has been honest with my editing. My nieces and nephews, who love to come together at my table to enjoy my food. Thank you to Juanita for nailing the name of the book and encompassing who I am. Kate, my sister from another mister and BFF who has encouraged and supported me from the very start of this idea about 30 years ago.

She has always given a shoulder to lean on. Marisa and Shaz my beautiful girlies who set my passion on f ire to bring this book to life.

Wendy Haynes, my friend, celebrant, counsellor, inspiration and mentor. Your invaluable information and encouragement brought out the best in me. Dr Flavia, who has my utmost respect and admiration in our industry. I am grateful for her excellent feedback, knowledge and guidance. Veet, who introduced me to wholefood plant-based eating and the vegan world through her amazing vegan cooking school. Your support, knowledge, inspiration, skills and love changed my world and inspired a journey. Marie, who makes me grateful for every day and who encourages me every week by testing recipes and giving honest feedback. Alex Peterson, who showed me that cooking is art. And cheers to legends Matt and Amos for letting us use their organic produce from Anchor Gardens in the beautiful coastal town of Mullaway, NSW, Gumbaynggirr Country.

172

Published in 2021 by Pandora’s Plate Australia Printed 2021 by Fast Proof Press Pty Ltd CAN 072960706 12 Lawrence Drive, Nerang, BC, QLD 4211 Text @ Pandora Colledge 2021 First Published in 2021 ISBN 978-0-646-84512-8 Author: Pandora Colledge Editor: Joel Brauer Photographer: Tom Hoy Graphic Design: Montanna Coulson Food Styling: Montanna Coulson Creative Director: Montanna Coulson

173

Bibliography Blumf ield, M., Abbott, K., Duve, E., Cassettari, T., Marshall, S., & Fayet-Moore, F. (2020). Examining the health effects and bioactive components in Agaricus bisporus mushrooms: a scoping review. The Journal of Nutritional Biochemistry, 84, 108453. https://doi.org/https://doi.org/10.1016/j.jnutbio.2020.108453 Bulsiewicz, W. (2020). Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. USA: Penguin Group.

Craig, W., & Mangels, A. (2009). Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc., (109), 1266–82. https://doi.org/10.1016/j.jada.2009.05.027.

Desmond, A. (2021). The Plant-Based Diet Revolution: 28 days to a happier gut and a healthier you. Great Britain: Hodder & Stoughton.

Health Direct. (2021). Foods high in iron. Retrieved August 20, 2021, from https://www.healthdirect.gov.au/foods-high-iniron Hill, S., & Bulsiewicz, W. (2021). The Proof is in the Plants: How science shows a plant-based diet could save your life (and the planet). Australia: Penguin Australia Pty Ltd. Marsh, K. A., Munn, E. A., & Baines, S. K. (2013). Protein and vegetarian diets. Med J Aust., (199), S7–S10. https://doi. org/10.5694/mja11.11492 Mateljan, G. (2015). World’s Healthiest Foods: The Force for Change to Health-Promoting Foods and New Nutrient-Rich Cooking (2nd Edn). GMF Publishing.

McMillan, J. (2018). Brain Food. Australia. Bauer Media Books Newman, G. (2021). The Plant Power Doctor. Great Britain: Random House UK. Nutrition Australia. (2014). Iron. Retrieved August 20, 2021, from The Australian Nutrition Foundation (Victoria) Inc. website: https://nutritionaustralia.org/fact-sheets/iron/ Schwarcz, J. (2012). Foods That Harm and Foods That Heal. Montreal: The Reader’s Digest Association, Inc. Willett, W. et al. (2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. https://doi.org/https://doi.org/10.1016/S0140-6736(18)31788-4 Young, V., & Pellett, P. (1994). Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr., 5, 1203S–1212S. https://doi.org/10.1093/ajcn/59.5.1203S.

174

All rights reserved. No part of this book may be reproduced or transmitted by any person or entity in any form or means, electronic or mechanical. Including photocopying, recording, scanning or by any information storage and retrieval system without prior permission in writing from the publisher. We advise that the information contained in this book does not negate personal responsibility on the part of the reader for their own health and safety. It is recommended that individually tailored advice is sought from your healthcare or medical professional. The publishers and their respective employees, agents and authors are not liable for injuries or damage occasioned to any person as a result of reading or following the information contained in this book. This work is copyright. Apart from any use permitted under the Copyright Act 1968, no part may be reproduced by any process, nor may any other exclusive right be exercised, without the permission of the author Pandora Louise Colledge. 1st November 2021.

Permission requests should be forwarded to: Pandora Colledge pandora@pandorasplate.com

175

“Pandora’s passion for nutritious and delicious but visually appealing food shines in her recipes. I love how she focuses on the whole meal experience - from tantalising your eyes to your tastebuds!”

— Dr Flávia Fayet-Moore PhD, MNutrDiet, APD, RNutr, FASLM Nutrition Research Australia nraus.com

“A recipe book that breathes life back into you. Pandora makes you want to start a veggie patch and host a dinner party all at the same time! The food in this book will nourish you mind, body and soul.”

Nourished Nourished by byNature Nature Bringing more Bringing plants more to your plantsplate, to your for plate, your health for your andhealth the planet’s. and the planet’s.

— Karissa Colledge (Eating Behaviour Specialist) BSC Nutrition Science Dual MSc Psychology + Neuroscience www.withkarissa.com @with_karissa

“Nourish by Nature is a must have cook book in every kitchen. The nutritional information in this book is a great reference to ensure you are creating nutritional meals every time. The recipes are not only going to nourish you but have you including them in your weekly repertoire due to being so delicious. It’s easy to see Pandora has poured a whole lot of love into this cook book and the inclusion of so many vegan recipes makes it a great book for anyone to enjoy.”

— Veet Karen Nutritionist Vegan Cooking School Facilitator Owner of Veet’s Vegan Cooking School

ISBN 978-0-646-84512-8

9 780646 845128 >

Pa n dPa o ran dCoora l l eC d go lel e d g e