Sustain / Plant based Cookbook

SUS TAIN ABILIT Y < Y O U R>

The Joy of Cooking

PL ANT BASED COOKBOOK BY

LUCY BARTHOLOMEW

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The Art of Plating

Julbo / Le Petit-Bornand-les Glieres, Hhone Alpes, France 2018

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“

That’s not my quote, who said that?

(Lucy)

FR O N T CO V ER i m a g e b y K AT E D AW S O N CC D I L LUS T R AT I O N @ GM A I L . CO M

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Table of Contents This Book 6 The Why 8 Beginning 13 Food 14 Now 16 Lucy’s Dad 18 Staples 20 Conversion Charts 21 Tea 22 Lemon & Ginger Mint Green Chai ‘Mylk’ 28 Almond Rice Coconut Oat Vibrant Mylk 34 Choc Mylk Berry Mylk Golden Mylk Green Mylk

Kombucha 38 Sauerkraut 41 Pickles 42 Soaking Beans 45 Chick Choc Tella 51 Tahini Miso Dressing 52 Pesto 54 Curry Peanut Satay

Sauce 57 Hummus 61 Beet Pumpkin Red Capsicum Oats 62 Carrot Cake Golden Sun Choc-Berry Green Goodness Overnight Oats Waffles/Pancakes

71 72

Porridge 75 Muffins 76 Granola 81 Dahl Story 82 Dahl 85 Dahl Burgers 86 Jacket Potato 89 Shepherd’s Pie 92

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Table of Contents Smoothie Bowl Story Smoothie Bowl Choc Berry Golden Green

94 96

Pulp 100 Pumpkin Brownie with Almond Pulp 104 Lamington Bliss Ball with Oat Pulp 107 Coconut Ice Cubes with Coconut Pulp 108 Rice Crackers with Rice Pulp 111 Wraps Nori Flatbread Rice Paper Lettuce/Silverbeet

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Mexican Inspired Burrito Bowl Nachos Burrito

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Pumpkin Soup Ultra Pumpkin Roasted Pumpkin Seeds

126 128 131

Green Game Day Pasta 134 Earth Raging Red Pasta 137 Sweet Potato Date Slice 138 Bread 141 Chia Berry Jam 147 Plant Powered Pizza 148 Banana Bread 151 Notzarella 152 Massaged Avo Salad 155 Acknowledgements 157

Buddah Jar/Bowl/Plate Dish Story 116 Buddah Jar 118

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SUSTAIN;

This book

verb -

to cause or allow something to continue for a period of time to keep alive strengthen or support; physically or mentally to support, to keep going

synonyms - assist, help, nurse, nurture, preserve, nourish, aid.

Finally, this book. It has been a long time coming, years of thinking about it, second guessing it, waves of enthusiasm and stoke and waves of “who needs another cookbook”. That’s why I want it to be more than a cookbook. I want to fill it with my memories, my thoughts, to breathe fresh air into the world of athletes and eating. I am not here to tell you what to eat or when to eat. You’ll notice the recipes aren’t broken up into breakfast, snack, lunch and dinner.. you can eat these meals whenever. Dahl for breakfast, wicked. Oats for dinner, perfect. These recipes aren’t re-inventing the wheel, they are just my favourites, maybe with a small twist and the opportunity for you to twist it further. Preparing, cooking and eating meals is like an ultramarathon effort. You need to prepare (have the ingredients) and take it step by step to get to the finish line, the celebration of sharing the meals and sitting down with the satisfaction that your hard work paid off much like a big race.

Don’t rush the process, enjoy the journey, share the celebration and take it one step at a time.

The thing about these recipes is that they are meant to highlight some of my favourite staples: nuts, grains, roots and veg are the crux of my existence and when I buy these ingredients, I buy BIG and in BULK. They don’t really go off (not in the time it takes me to eat them) and they have so many lives to live in so many different textures, appearances and flavours. It’s exciting to have big bags of potential always sitting in my cupboard.

With life being so busy and time always ticking I made this recipe book to have the ability to meal prep. As the week gets on and you get bored of that mass preparation, you can then take that old, stale recipe and bring it to life. By adding another element, a different texture, a new heating element a new dish is formed that will take you through to the end of the week with zero waste, maximum nourishment and time well spent.

I hope you can enjoy this for everything it is and everything it’s not. It’s Lucy on a plate and I hope you find it nourishing and thought provoking.

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Max Romey / Salomon Running / In the kitchen of the athleteâ&#x20AC;&#x2122;s house before the Western States 100mile run, 2018

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The Why If I wanted to just write a cookbook then I would have had this done 6 months before it is now being released. The truth is I want to create something more. Before we even begin I need you to think, maybe even write down your ‘why’ for picking this book up, using your time and money to support me, support what this book represents and why your curiosity has lead you here. Below is my WHY I wanted to bring this idea to life. It’s not ground breaking stuff, it can get a little deep, but it’s an opportunity for you to peer through a small keyhole into my kitchen, my life; both past and present and my thoughts that run through my head, heart and soul. If your why aligns with my why it doesn’t matter what we create in the kitchen because we already have something far more valuable and fulfilling.

Your Why

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Phillip Reiter / Salomon Running Some Wall

Somewhere

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Martina Valmasso / Western States 100-Mile Endurance run / Califonia, USA 2018 (after 19hrs and 160km of work, it was time to sit and cry)

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“

Straight up: I don’t do this perfectly - this thing called life. It’s a rollercoaster and like all of you I am riding the waves but I’m doing it with my hands in the air, a smile on my face, wind in my hair and a full focus on trying my best. This ‘cookbook’ or whatever you want to call it is here to highlight where nutrition, mindset, exercise and attitude all collide. I couldn’t just make a recipe book filled with titles, ingredients, methods and pictures, when here lies an opportunity to share more then just the food itself but what I, Lucy Bartholomew use this fuel for, what I think about and how I’ve changed.

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Finish podium of the Two Bays Trail Run, Cape Shank, Victoria 2018. on my right and Dad on my left.

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My Brother

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Beginning Before you listen to what I eat, how I make it and why I choose it, let me first introduce who I am. I am a 23 year old from Melbourne Australia.

I grew up in a family with 2 older brothers; Josh and Tom and my parents; Ash (Dad), and Jo (Mum).

When I went to school I was a normal kid, I played any sport I could to get out of school and did the team sports mainly to be with my friends.

Co-ordination wise, I wasn’t the best but I could run, so when I was on the court/field I just ran, usually away from the ball but I looked busy enough to be kept on the team and just told to do what I usually do (exhaust my opponent).

My brothers were both active and whilst Tom was the star child growing up playing team sports, it was Josh who has now found his groove in running.

Catching the bug from Dad and I. It’s been pretty cool to see.

My Mum moved to the UK when I was 18 years old and was the chef of the family. Mum taught me the basics of cooking and creating and after she left I had big shoes to fill. Creativity was her outlet.

Then there is my Dad. Well… he’s a boss. He’s been running for years.

Mainly road marathons as he backpacked around the world in his 20’s and always told me it was the best way to see a city and to commute to work.

I thought he was crazy until I really saw how that run home after work usually changed his attitude for the night (he was usually more lenient on my bedtime too). When he found a new challenge in running 100km I was interested because it sounded totally whacky and didn’t really understand what it meant to achieve this. When he began going away for weekends to train I started to hear stories of cool adventures and seeing animals, views, areas that interested me even more. So I started to join him. He ran, I cycled, we ate and camped. I would return to school with the best stories of the weekend. ***As I got stronger, I laced up too. We ran, we ate, we camped, talked and discovered areas I didn’t know existed. Nothing really has changed since then except instead of it being locally, I travel internationally.

The distances are a little longer and the talking happens before and after the runs rather than during.***

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Food Like a lot of young girls I’ve had an up and down relationship with food. I’ve always been surrounded by good intentions to use food as fuel but I also grew up in a world of social media where food can fuel a fire of positive and negative feelings. I messed up. I lost my priorities in the lie of “being healthier” and found myself struggling to know which way was up, finding a path that made me happy and felt a tight pull on my friendships. But coming out the other side of that period - I wouldn’t change a thing. Without that experience I wouldn’t be where I am today and that has led me to realise how all the parts of life interact; how important it is to be balanced, how fundamentally important it is to have a tribe that sticks with you through thick and thin. It’s not something I talk about a lot nowadays because I don’t feel it defines me but it has shaped me and shaped this book.

Vegan. *brrr*. Plant based? better. I hate labels. I am not just a runner, I am not just a girl and I am not just vegan. I am human.

Label me that.

You’ll find all the recipes in the book are “plant based”. They are predominantly made from plants over processed foods but that doesn’t mean you have to eat them this way. When I make these recipes at home my Dad will add cheese, he will put salmon in the salad; and you know what? That’s perfectly fine. I want this to help you thrive and be happy. If you want to make these additions go for it, if you want to try a few without and see how you feel, go for it. (Lucy’s Dad) You do you. I can’t say this enough.

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Max Romey / Salomon Running / Still in the athleteâ&#x20AC;&#x2122;s kitchen prior to Western States 100mile run, 2018 - I spent a lot of time here prior to 160km of gels

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Now One of the biggest things I have learnt from spending so much time on the road, in-between sessions, alone or with family and friends is that it’s not always what you eat but how you eat it. I have become so much more aware that taking time to buy, prepare and cook a meal is therapeutic and a meditation in itself. The actual act of eating is a symphony of senses all working together. You eat with your eyes as much as your stomach. ***To take the food inside of you and present you with that energy source that gets you up off that chair at the end of a meal*** (yes, we need to try and take the time to sit down when we eat!) to really be the best version of ourselves and participate in life.

When I eat: I always try to remember the gratitude for the food that sits in front of me, the process myself or others went through to get this dish to this place.

I try to take in my surroundings, whether I am alone or with company and be grateful for the peace of my own mind or the sound of friends and conversation.

Lastly, make those bites count; chewing them down, putting the utensils down and feeling that food circle around my body and give me life. Because that’s what we are doing when we eat, we are giving life to the organs, to the muscles and to yourself.

BUT let me say again; I try! I don’t do this all the time, I eat while scrolling the internet, I zone in and out of conversations in the hope of being the first to get to the seconds before my brothers.

Some times it takes me a quarter of the time to eat the food than it did to make it. Thats OK too. This isn’t a book about what you’re doing wrong or that you should follow my way. It’s an idea, a thought that you can try. Take it or leave it, but observe what you think and do at ‘meal times’.

These past years I have travelled lots and have spent much of my time on the road. I don’t mean driving around, but taking planes, setting up home at a random house or just couch surfing and trying to seamlessly fall back into my routine or “any” routine as well as embrace the culture of where I am and not freak my gut out too much. It doesn’t always work like that.

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This is where I learnt the art of intuition and its power. To listen to my body. When travelling, sometimes we need to try to stay awake in the hope of finding sleep a night later in another time zone. We may not have much option but to eat the meal provided when my body is ready for the usual morning smoothie bowl. But with planning and understanding I have learnt to embrace new foods and cultures and stay true to my values.

The best bit about travel is the ability to see what others do. I wouldn’t say I am a silent observer as I can be pretty loud, but I certainly chase my curiosity to see what others eat, how meals are prepared and what different cultures and religions do to make them feel their best; physically, mentally, emotionally and spiritually.

My favourite was learning from the Asian countries. When my family used to travel to Bali we stayed at a resort with a big buffet breakfast (jackpot!) as I walked along investigating the breakfast selections, I always quickly went past the fried rice, noodles and soups and thought that was totally whacky to eat in the morning. I took the breads, cereals, juice and a few pieces of exotic fruit and called that going outside of my comfort zone.

But as I travelled, I have seen this type of meal start the day and although it may seem odd in my culture and from my upbringing I now realise ‘what better way than to start with some meals that actually add value to your daily veggies count and warm you up with some broth and fill you up substantially?’ especially compared to the old Vegemite on toast that Australians love (and I love too! Lucky you can have both at buffets!)

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Lucy’s Dad See this man in some of the recipes? That’s my Dad. He’ll let you know some of the additions he makes and adds to the bulk of my meals to make them his own. Each to their own.

Max Romey / Salomon Running / Western States 100-Mile Endurance Run, California, USA 2018 / Finish line with my Dad who had crewed for 19 hours and was probably telling the world that crewing is way harder than running.

Lucy’s Dad in real life.

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Max Romey / Salomon Running / Finish line at Western States 100-Mile Endurance Run 2018, California USA / Dad holding me upright or is that a hug?

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Staples Critical: Baking powder, salt and pepper, water.

Colours: Lemons, limes, carrot, apple, berries (frozen or fresh), onions, tomatoes: tinned, (tinned, fresh or puree), beets, pumpkin, potatoes, lettuce, capsicums, mushrooms...anything! The bigger the rainbow the more the golden pot of a meal.

Bases: Oats (rolled preferably!), beans (chickpeas mainly!), wraps/nori/ rice paper, ground flax seeds, banana, tofu/tempeh, red lentils, rice, almonds, dry coconut.

Spreads: Tahini, peanut butter, maple syrup.

Flavours: Miso paste, cinnamon, turmeric, ginger, garlic, stock powder, curry powder, paprika, nutritional yeast.

Liquids: Tamari, apple cider vinegar, hot sauce/sriracha, coconut milk, mylk (homemade, page 30).

Additions/Aesthetics: Dates/dried fruit, nuts and seeds, herbs, protein powder/greens powder, cacao powder, corn chips, avocado, coconut yoghurt.

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Conversion Chart Dry Measures

Metric

15g 30g 60g 100g 125g 185g 200g 250g 375g 500g 1kg

Liquid Measures

Imperial ½ oz 1oz 2oz 3½ oz 4oz 6oz (¼ lb) 7oz 8oz (½ lb) 12oz 16oz (1lb) 32oz (2lb)

Length Measures Metric

Imperial

2.5cm 5cm 10cm 13cm 15cm 20cm 23cm 25cm 30cm

1 inch 2 inch 4 inch 5 inch 6 inch 8 inch 9 inch 10 inch 12 inch

Cup

Metric

Imperial

¼ cup ⅓ cup ½ cup ⅔ cup 3�₄ cup 1 cup 2 cups 4 cups

60ml 80ml 125ml 160ml 180ml 250ml 500ml 1 litre

2 fl oz 2 1/2 fl oz 4 fl oz 5 fl oz 6 fl oz 8 fl oz 16 fl oz 32 fl oz

Spoon Measures ¼ teaspoon ½ teaspoon 1 teaspoon 2 teaspoon 1 tablespoon

1.25ml 2.5ml 5ml 10ml 20ml

Oven Temperatures Celsius 120°C 150°C 160°C 180°C 200°C 220°C

Fahrenheit 250°F 300°F 320°F 350°F 400°F 428°F

Oven Note The oven temperatures in this book are for a fan-forced oven. For a conventional oven, increase the temperature by 20 degrees.

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TEA

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TEA If I am not running you’ll find me with a thermos or teapot with tea in it. These leaves can all be reused 2-3x so if you have had enough for the day, just pop them in the fridge and add hot water the next day. There is no limit on hydration and tea just makes that more fun and warming.

Mindful Tea Break When it’s difficult to meditate, you can build moments of mindfulness into the day through simple activities like brewing and enjoying a cup of tea.

Make with awareness

Ingredients Every movement in making tea is important, be aware of each movement you make and its purpose.

Pause Take a few moments to sit with your cup of tea before you start drinking it. Feel the warmth of the cup. You want this time to be a meditation break as well as a tea break.

With a few conscious breaths now, you can reconnect with a meditative space.

Touch the interbeing nature of the tea See the soil, rain, and sun that went into creating this drink, and the women and men whose hands harvested, prepared, packaged, shipped, and sold it.

Enjoy the first sips “To be here and now, and enjoy the present moment is our most important task,” says Thich Nhat Hanh in Being Peace.

Let the aroma of the tea fill the space of your mind until there is no room for thoughts.

Relax and expand your vision Be silent for the first few sips. When you are relaxed, you are more creative and see more possibilities in each situation. See this moment as an important and productive part of your day.

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LEMON & GINGER Fresh lemon Sliced thumb of ginger Hot water!

Many times over

GREEN Green tea leaves Hot water!

MINT Fresh mint leaves Hot water!

CHAI Quills of cinnamon Pods of cardamom Cloves Black tea leaves (optional) Hot water!

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Martina Valmasso / Western States 100-Mile Endurance Run with my Target underwear on display for the world to see #notsponsored 2018, California, USA

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â&#x20AC;&#x153; In a world where you can be anything, be you Etta Turner

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MYLK

Oa

Alm

ond s

ats

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Coc onu t

e c Ri

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MYLK A lot of my recipes call for a plant based mylk and while I was creating them all I though was “why don’t you make your own”. It can be a process and involve a little bit of forward thinking with the soaking and a little messy with the straining, but it is totally worth the effort and you can really taste the difference.

Prep 10 min

Cook 15 min Servings

About 2 cups

Method

Ingredients Ingredients • cup rolled • Base: 1 cup1 main base oats mylk (see page ___) • 13cup cups water

1. Choose your own adventure beside

1/2 cup water, 1/2 cup • or Pinch of salt mylk 1 date, pitted (optional)

Note ** What’s left is the pulp. Save the pulp for the bonus recipes noted. ** All options last around 5 days, if not used pour into ice cube trays and freeze for smoothies.

Nutritional (Almond Milk) Protine: 5% - 1 kcal 725 g = 1 serving

Fat: 19% - 5 kcal

Carbohydrate 75% - 20 kcal

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ALMOND MYLK • 1 cup raw almonds soaked overnight • 3 cups water • Pinch of salt • 1 date, pitted (optional)

COCONUT MYLK

•

• 2 cups unsweetened coconut shreds • 3�₄ cup water • Pinch of salt • 1 date, pitted (optional)

1.

Place all ingredients into blender and blend on high for 2 minutes.

1.

Place all ingredients into blender and blend on high for 2 minutes.

2.

Pour through a cloth, mylk bag or old t-shirt; wringing out liquid (see **).

2.

Pour through a cloth, mylk bag or old t-shirt; wringing out liquid. (see note)

3.

Pour mylk into a jar, writing the date of making.

** Save the pulp and see page 75 to make brownies!

3.

Pour mylk into a jar, writing the date of making. (see **)

** Save the pulp and see page 106 to make coconut ice!

OAT MYLK

RICE MYLK

• 1 cup rolled oats • 3-4 cups water (depending on the creaminess of the mylk you want) • Pinch of salt • 1 date, pitted (optional)

• 1 cup cooked rice • 3 cups water • Pinch of salt • 1 date, pitted (optional)

1.

Place all ingredients into blender. Blend on high for 1 min (no more otherwise it will be slimy).

1.

Place all ingredients into blender and blend on high for 2 minutes. (see **)

2.

Pour through a cloth, mylk bag or old t-shirt; wringing out liquid (see **).

2.

Pour through a cloth, mylk bag or old t-shirt; wringing out liquid. (see note)

3.

Pour mylk into a jar, writing the date of making (see note).

** Save the pulp and see page 102 to make bliss balls!

3.

Pour mylk into a jar, writing the date of making.

** There will be no pulp from this recipe. ** great pre-big run days or races!

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Chick CHOCtella

Martina Valmasso

Jeremy Bernard / Julbo / Le Petit-Bornand-les Glieres, Rhone Alpes, France 2018 on a photo shoot for Julbo at sunset.

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VIBRANT MYLK c o h C k Myl

n e e Gr lk My

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y r r Be lk My

n e d Gol lk My

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VIBRANT MYLK Using the previous recipes to make plant powered mylks you can now add some vibrancy to them. I do this to have the base of smoothies always ready or if I just want a nutrient dense drink without the bother of a blender.

Prep 5 min

Cook 10 min Servings

about 2 cups

Ingredients Method 1. Using the liquid made through the plant based mylk recipe (on page 30) add in the flavours of your choice, taking a sip and adding more sweetener/flavour to meet your tastebuds!

2. Pour into a jar or container with the ‘date made’ written on it.

3. This will separate while it sits in the fridge so just give it a shake when you’re ready to use.

4. This will last about 5 days so keep sipping on it or if needed pour it into an ice cube tray and freeze for later use (see note**).

Note ** All options last around 5 days, if not used pour into ice cube trays and freeze for smoothies

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CHOC MYLK 2 Tbsp cacao powder 2 Tbsp maple syrup 1 tsp cinnamon

GOLDEN MYLK 2 tsp turmeric powder Crack of black pepper ½ tsp cayenne pepper 1 tsp ground ginger

BERRY MYLK 1 Tbsp dehydrated berry powder or the juice of your frozen berries defrosted Squeeze of 1 lime A pinch of ground

GREEN MYLK 1 Tbsp greens powder 2 tsp maple syrup

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KOMBUCHA Whilst most people take a beer or a cider, I’ll reach for the kombucha.

I don’t drink alcohol but I do love a fizzy drink and something to ‘cheers’ with. Kombucha is super fun to watch and make + gives some unique flavours and character too.

I have used green tea bags, chai tea, turmeric and ginger, and mint tea and they have all been individually amazing.

Prep 20 min

Servings

Fermentation time

7 days

8oz Jar

Ingredients • Kombucha starter kit Ingredients • Scoby • 4-6 tea bags (bags or loose leaf) • ½ cup raw grandulated sugar or honey • 1½ L Water • Extra flavourings: fresh ginger, fruit, herbs or spices

Method

1.

Bring saucepan of water and sugar to boil and allow sugar to dissolve, about 2-3 mins.

2.

Turn off heat and add in tea bags and cover, allowing to steep for 5-8 mins (or more if you want a stronger developed flavour).

3.

Add into jar and allow to cool to room temperature.

4.

Add tea it has the top of an elastic sunlight.

in scoby and old starter been sitting in and cover the jar with a cloth and band. Place out of direct

Method

5.

Leave to ferment for 7-10 days.

6.

After 7 days taste test. When you like the taste of sweetness and tartness it is ready to be bottled.

7.

Remove the scoby using clean hands and remove 400ml of brew for the scoby to wait in for your next batch. You can put this in another clean jar ready for your next batch.

8.

If using the extra flavour additions (ginger, herbs, spices, fruit) add these in here and let infuse for 1-2 days.

9.

Pour the fermented kombucha (straining, if needed with the chunks of flavour additions) into a bottle or however you are going to store it leaving 2cm of room at the top for carbonation.

10.

Store the bottled kombucha at room temperature out of direct sunlight and allow 1 to 3 days for the kombucha to carbonate.

Refrigerate to stop fermentation and carbonation, and then consume your kombucha within a month.

Note Seems a long time to wait for a drink but this lasts some time and I personally like to dilute it a bit with some ice and sparkling water, I double the batch mainly and once the scoby is removed from one batch with the excess tea I will put that straight into another round so there is always something brewing!

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SAUERKRAUT It took me some time before I grew up enough to like sauerkraut and even longer to finally realise the ease, cost and opportunity for different flavours and colours in each jar. It really is simple and there really is unlimited opportunities. This is the most basic form of sauerkraut using cabbage and salt. But that’s not the end of the flavours and nutrients that you can store within this powerful fermented jar. I have given you some ideas!

Prep 20 min

Servings

Fermentation time

3 days

2

Ingredients Ingredients • 8 cups red or green cabbage, finely grated or chopped • 1 1L jar • 1½ - 2 tsp salt (plus more to taste) BONUS ADDITIONS: • 1 small beet, shredded • 3 whole carrots, shredded • 3 Tbsp fresh ginger, grated • 3 Tbsp fresh turmeric, grated • 4 cloves garlic, peeled and minced

Method

1.

Sterilise any equipment you will be using, especially the jars. It’s extremely important that everything is sterilised to allow for proper fermentation. Do so by pouring boiling water over clean jars and lids and drying completely.

Let it come back to room temperature before adding ingredients.

2.

Add finely grated cabbage to a large mixing bowl and top with 1½ teaspoons sea salt.

3.

Wash hands thoroughly and massage cabbage for 10 minutes. The cabbage should start softening,

Note

shrinking in size, and releasing water.

Continue massaging until this happens.

4.

If using the bonus additions. additions.

Add shredded beet, carrot, ginger, turmeric, and garlic and massage again for 4-5 minutes until thoroughly combined. Taste test to make sure you like the balance of flavours, adjust as needed.

5.

Put the sauerkraut mixture into your sterilised jars and press down firmly to pack. There should be enough liquid to cover the vegetables.

If not, top with water until covered leaving 2cm from the top to allow for fermenting.

6.

Seal with lid and leave in a place out of direct sunlight. Warmth of place will dictate the fermentation process. The ideal temperature is 18 degrees. Fermentation can happen as quickly as 24 hours if it’s hot, or it can take as long as 2 weeks; 10 days was perfect for me.

7.

During the fermentation process, open your jars once per day to release air (you should feel pressure release and see air bubbles when you open the jars). Press down with a sterilised object such as a spoon or the bottom of a drinking glass to ensure that the vegetables are still completely covered in liquid. Doing so helps encourage proper fermentation.

The longer it sits and ferments, the tangier it will become, so sample occasionally with a clean utensil to test and see if it is at the right stage for you. Once it has reached the desired tanginess, cover securely and transfer to the fridge, where it should keep at least 3 months to 6 months.

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PICKLES I love pickles. I mean, I really love them. I could eat a whole jar no problem and I’ll use the juice that the cucumbers sit in for acidity in other recipes, or once I finish one jar I’ll keep that liquid and chuck some more cucumbers in. It gets better with age.

Prep 10 min Servings

Fermentation time

2 days

8oz Jar (500ml (depending on how many cucumbers you add)

Ingredients Ingredients

• ½ cup apple cider vinegar • 2-3 springs of fresh Dill • 1½ tsp Mustard seeds • 1 fresh chilli, sliced thinly • 12 mini cucumbers or sliced big cucumber • 1½ tsp salt • 1 tsp mable syrup or raw sugar • 2 cups of water • 2 - 3 whole, peeled garlic cloves

Method 1.

In a jar mix together water, vinegar, mustard seeds, maple syrup or sugar, salt and chilli. Stir to combine. This forms the brine.

2.

Place the whole cucumbers into a jar (you can slice them if you prefer, this will shorten the fermenting time).

3.

Pour brine over the cucumbers in the jar and push the garlic cloves and dill into the spaces between the cucumber.

The brine should completely cover all cucumbers. Add or reduce water to meet your jar’s needs.

4.

Leave for 1-2 days in the fridge depending on the size of pickles and crunchiness you want.

Just check along the way.

5.

Enjoy in salads, sandwiches or as I usually do straight from the jar.

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SOAKING BEANS I know it can seem really easy to pick up cans of beans from the store but these packets of dried beans usually sit opposite the canned version in the aisle and the cost of convenience is clear here. Less waste, more bang for your buck and definitely a better taste and satisfaction in whatever you choose to use them for.

Prep 5 min

Soak time Overnight / 8 hrs

Cook 20 min Servings

10

1/2 cup dry beans = 1-1½ 1-1½ cups cooked beans

Ingredients Ingredients

• Dry beans. Any amount, any variety; I mainly have chickpeas always on the go • Water

Method Day 1 1. Pour desired amount (1 cup will make 2 cup of cooked beans) into a big bowl.

2. Fill the bowl with water until there is about 2cm of water above the beans.

3. Place into fridge and leave overnight (8-12 hours).

Method Day 2 1. Bring a large covered saucepan of water to the boil.

2. Drain the beans and place into the saucepan.

3. Bring beans back to a boil and let it bubble away for 30min, using a spoon to remove a sample bean to see if the pressure of your thumb can break the bean up (it’s ready!)

4. Remove from heat and drain.

5. Place into a container or a bowl you can seal and they are ready for use in any of your recipes or creations!

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Le bent / Blue Mountains, Australia 2018 at sunset on a shoot for Le bent

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â&#x20AC;&#x153;

We are what we think, all that we are arises with out thoughts. With our thoughts, we make the world Buddah

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DRESSINGS/JARS OF GOODNESS k Chick c i a l ChCHOCtella l e t C CHO

Tah ini Dre ssi Miso ng

49

o t s Pe

Cur r sat y pe anu ay sau t ce

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IMAGE TO BE PROVIDED

51

CHICK CHOC TELLA I first made this recipe at one of my running camps where I knew there were people that had peanut allergies and didn’t have many spread options so I made this specially for those people. As usual, everyone else dove in and I needed to make buckets of it for the weekend!

Cook

Prep 15 min

15 min

Servings

1/2 cup

Method

Ingredients Ingredients

• 400g can of drained chickpeas or 1 cup of cooked • ⅓ cup Coconut milk (+ extra if needed) • 1 cup Hazelnuts • ½ cup Maple syrup • ⅓ cup Cacao powder

1. Turn grill on to high.

Place hazelnuts on to tray and place under grill for 5-6min checking and rolling them around to toast up without burning.

2. In a blender add all other remaining ingredients adding hazelnuts when toasted and cooled a little.

3. Blend on high for 1 min, scraping down the sides and repeating until desired consistency is reached (adding the extra coconut milk if needed).

4. Place into a jar and cover, ready to spread or spoon.

Nutritional Protine: 10% - 189 kcal 809 g = 1 serving

Fat: 40% - 797 kcal

Carbohydrate 50% - 999 kcal

52

TAHINI MISO DRESSING I can happily put this dressing on just about anything.

Salty, nutty, spicy and coloured with the anti-inflammatory golden yellow turmeric. When it thickens in the fridge it is a perfect spread for wraps and sandwiches, or a little hot water brings it back to the perfect consistency for any salad or dish.

Prep

Cook

5 min

10 min

Servings

2

Method

Ingredients Ingredients

• 3�₄ cup tahini • ½ cup hot water • 3 Tbsp red miso paste • 1 tsp turmeric powder • 2 cloves garlic, peeled • 3 Tbsp apple cider vinegar / lemon juice • ½ tsp black pepper, cracked

1. Put all ingredients except half the water into a blender and blend on high until smooth.

2. Add remaining water little by little until desired consistency is reached.

3. Pour into a jar and keep in the fridge until ready to use.

Note This dressing will thicken when cold so if you want to use it as a spread it will be a good consistency after being refrigerated otherwise add some more hot water when you are ready to use it and allow it to turn into liquid gold.

Nutritional Protine: 11% - 129 kcal 405 g = 1 serving

Fat: 70% - 837 kcal

Carbohydrate 19% - 230 kcal

53

54

PESTO Pesto is probably my favourite sauce to go on pasta or veggies. It tastes so fresh especially when you make it yourself and make it plant based. I do mix up the nuts I use; sometimes pine nuts, sometimes cashews, even almonds.

Don’t limit yourself with these recipes. Try new things, good ingredients blended together rarely taste bad!

Pesto is the besto!

Prep

Cook

5 min

10 min

Servings

2

Method

Ingredients Ingredients

• 2 bunches fresh basil (about 1½ 1½ packed cups) • ½ cup cashew nuts • ¼ cup nutritional yeast • 2 tsp salt • Good crack of black pepper • ½ lemon juice or 1 Tbsp apple cider vinegar • ¼ cup water + more depending on consistency

1. Place all ingredients into a blender and blend on high for 1 min, scraping down the sides as you go.

2. Check the consistency adding more water if you need. Check the taste and add more salt if needed. Let your tastebuds guide you.

3. Pour mixture into a jar and keep in the fridge ready to go on a pizza (see page 146) or stirred through pasta (see page 132).

Nutritional Protine: 21% - 112 kcal 296 g = 1 serving

Fat: 50% - 267 kcal

Carbohydrate 29% - 158 kcal

55

56

57

CURRY PEANUT SATAY SAUCE I don’t know any meal that isn’t made better by peanut butter but with the spices of curry powder, you can use this as a dipping sauce or as a dressing for those Asian inspired meals.

Cook

Prep 5 min

10 min

Servings

2

Method

Ingredients Ingredients

• 3�₄ cup peanut butter (crunchy I prefer) • 2 tsp curry powder • 2 peeled and crushed garlic cloves • 1.5Tbsp tamari or soy sauce • Juice from one lime • Pinch of black pepper • ½ cup hot water

1. Put all ingredients except half the hot water into a blender and blend on high until smooth.

2. Add remaining water little by little until desired consistency is reached.

3. Pour into a jar and keep in the fridge until ready to use.

Note This dressing will thicken when cold so if you want to use it as a spread it will be a good consistency after being refrigerated otherwise add some more hot water when you are ready to use it and allow it to turn into a nutty dressing that goes with everything.

Nutritional Protine: 10% - 65 kcal 418 g = 1 serving

Fat: 54% - 356 kcal

Carbohydrate 37% - 243 kcal

HUMMUS Chick CHOCtella

RED CAPS ICUM

58

T O O R T E BE

59

PUM PKI N

L A N I G I OR

60

BEET Forget the vegetable, beetroot. Purple hummus? Yes please.

Base +1 cooked beet (placed into the oven at 180C wrapped in tin foil for 20min) +2 tsp cumin seeds +1 tsp cinnamon

PUMPKIN Youâ&#x20AC;&#x2122;ll see some big meals using pumpkin in this book. I love it. I think it is the best looking vegetable to put on a kitchen table and no doubt I usually have a lot left over. Here is a perfect way to use up some cooked pumpkin.

Base +½ cup cooked pumpkin (can be steamed or baked) +1 tsp turmeric powder

RED CAPSICUM This can be made sweeter using paprika or spicier with chilli either way the red colour is a great way to jazz up your platter, sandwich, bowl or crackers!

Base +1 capsicum roasted in the oven at 180 degrees C for 20min +1-2 tsp paprika (sweeter) or chilli powder (spicy)

61

HUMMUS I had to start making my hummus when I started to realise how much I was eating on my own. Once I started the process of soaking and cooking my own beans and had made the recipe so many times I could do it with my eyes closed I realised how easy and much cheaper this can be!

Cook

Prep 15 min

10 min

Servings

Never enough (about 2 cups)

Method

Ingredients Ingredients

• Base: 2 cans chickpeas, rinsed and drained OR 3 cups cooked chickpeas (see page 42) • 2 cloves garlic, peeled and roughly chopped • 1 Tbsp tahini • Juice of 1 lemon or 1 tbsp apple cider vinegar • Pinch of sea salt and black pepper

1. Place all base ingredients into a blender and blend from medium to high until smooth.

2. Add in flavour ingredients and blend for about 90 seconds until combined and smooth.

3. Plop into a bowl, jar or container. Serve in a wrap, veggie sticks, Buddha jars or with crackers.

• 3�₄ cup water or ¼ pickle juice (see page 40) + ½ cup water

Nutritional Protine: 17% - 136 kcal 767 g = 1 serving

Fat: 21% - 174 kcal

Carbohydrate 62% - 515 kcal

62

OATS Chick CHOCtella

n e e Gr ness d o o G

t o r Car ke Ca

63

n e d Gol un S

C O H C ry ber

64

OATS If I thing many dense

was to be stuck on an island and could only eat one it would be oats. I just love them. They can take so forms, flavours, cook so quickly and are so nutrient + are one of the few things that keep me full for a long time.

Prep 10 min

Cook 15 min Servings

1 bowl for you or to share

Method

Ingredients Ingredients • • Base: Base:11cup cuprolled rolled oats oats • 11cup cupmylk mylk(see (see page page ___) 28) • or ½ cup water, ½ cup or 1/2 cup water, 1/2 cup mylk mylk

1. Choose your own adventure beside

Nutritional (carrot) Protine: 9% - 46 kcal 366 g = 1 serving

Fat: 38% - 184 kcal

Carbohydrate 153% - 257 kcal

Nutritional (choc berry) Protine: 10% - 74 kcal 537 g = 1 serving

Fat: 20% - 145 kcal

Carbohydrate 69% - 491 kcal

Nutritional (golden sun) Protine: 11% - 70 kcal 485 g = 1 serving

Fat: 21% - 817 kcal

Carbohydrate 69% - 455 kcal

65

GREEN GOODNESS Greens powder is my cheat way to have

CARROT CAKE Veggies in oats. Yes please!

a healthy start to the day. It packs a punch of nutrition, doesn’t taste awful and we all know green things are better for us, right?

• 1 tsp greens powder • ½ apple, grated or chopped into small pieces • 1 tsp cinnamon • 1-2 tsp maple syrup

• ½ grated carrot, munch on the other half • 1 tsp cinnamon • 1 tsp ground ginger • ¼ cup pitted dates, sliced

• ¼ cup shredded coconut

• 1-2 Tbsp maple syrup

• 1 tsp ground flax seeds

• Handful of walnuts, roughly

• ¼ cup walnuts, chopped

chopped

GOLDEN SUN

CHOC BERRY

You’ll learn quickly I’ll do anything

This recipe reminds me of a cherry

to add turmeric to my meals. This bowl

ripe and feels super indulgent

of oats warms you up from the inside

but with wholefoods and simple

and gives you a golden glow.

ingredients. You can’t go wrong.

• 1 tsp cinnamon

• 2 Tbsp cacao powder

• 1 tsp ground ginger or 1 Tbsp

• 1 pinch sea salt

chopped candied ginger chunks

• ¼ cup frozen berries

• ½ tsp turmeric powder

• 2 Tbsp maple syrup

• ¼ tsp cracked black pepper

• ¼ cup shredded coconut

• 1-2 Tbsp maple syrup

• 1 tsp cinnamon

• ¼ cup shredded coconut

• ¼ cup dates, pitted and roughly

• ½ banana sliced (top it in the morning with the other half)

chopped

66

Chick CHOCtella

Martina Valmasso / Finish line at Western States 100-Mile Endurance Run 2018, California, USA

67

68

MORE OATS

Chick CHOCtella

e g d i r r Po

t h g i n r Ove oats s n fi Muf

69

s e fl Waf

70

71

OVERNIGHT OATS Overnight oats are the perfect meal for someone with a busy schedule or someone who needs something always ready and waiting to make the best choice for themselves.

Cook

Prep 10 min

15 min

Servings

1 bowl for you or to share

Method

Ingredients Ingredients

• Base: 1 cup rolled oats • 1 cup mylk (see page 28) • or ½ cup water, ½ cup mylk

1. Combine all ingredients either in a bowl or jar and mix.

2. Leave in the fridge overnight.

3. Serve with some extra fruit and nuts or eat out of the jar on the go.

Lucy’s Dad Add some yoghurt and honey.

Nutritional Protine: 11% - 70 kcal 485 g = 1 serving

Fat: 21% - 137 kcal

Carbohydrate 69% - 455 kcal

72

WAFFLES/PANCAKES Waffles are just pancakes with abs. That’s what I was told.

So I got a waffle machine and haven’t looked back. I love this mixture as it is such a great way to reinvent the oats and build a base for a mountain of goodness.

Prep 10 min

Cook

15 min

Servings

2 large waffles: either 2 for now, 1 for now and 1 for on the road (or trail) or to share

Method

Ingredients Ingredients

• Base: 1 cup rolled oats • 1 cup mylk (see page 28) • or ½ cup water, ½ cup mylk • Add 2 tsp of baking powder • 1 cup more of rolled outs

1. Combine oat jar recipes (from page 64).

Blend the oat jar up with the additional baking powder and extra oats.

2. Place mixture into waffle iron or on a pan and cook over medium heat for 3-5min each side.

3. Place on a plate and top with extra fruit, nuts, nut butters and maple syrup.

Lucy’s Dad likes his waffles with ice cream, the real deal.

Nutritional Protine: 10% - 70 kcal 495 g = 1 serving

Fat: 21% - 138 kcal

Carbohydrate 69% - 464 kcal

73

74

75

PORRIDGE I try to avoid cold days as much as I can but warming up my oats and filling the house with the smell of spices and flavour is something pretty special. I’ve never had a bowl of porridge I have regretted.

Cook

Prep 5 min

10 min

Servings

1 bowl to share or enjoy solo

Method

Ingredients Ingredients

• Base: 1 cup rolled oats • 1 cup mylk (see page 28) or ½ cup water, ½ cup mylk • +¼ cup more of mylk + a splash more for serving • 2 Tbsp more of maple syrup • Toppings of your choice

1. Combine the oat jars ingredients into a saucepan with the additional ingredients above.

2. Bring to the boil and reduce to medium/low heat for 5-8 minutes until cooked through.

3. Top with the extra mylk, the toppings of your choice and let it warm your soul.

Nutritional Protine: 11% - 77 kcal 556 g = 1 serving

Fat: 21% - 155 kcal

Carbohydrate 68% - 493 kcal

76

MUFFINS Who doesn’t love a muffin?! Perfect to share with your family, neighbour or eat them all yourself. Don’t feel any regret for turning some plain oats into something more!

Prep

Cook

5 min

20 min

Servings

12 Muffins

Method

Ingredients Ingredients • Base: 1 cup rolled oats • 1 cup mylk (see page 28) or ½ cup water, ½ cup mylk • +2 heaped tsp baking powder • +extra coconut or nuts for topping.

1. Preheat oven to 180°C and line a muffin tray with reusable baking liners or with a little oil.

2. Add baking powder to oat jar ingredients into a blender. Blend until combined.

3. Spoon into prepared muffin tin.

4. Top with your decorations of choice (if using).

5. Bake for 15-20min checking them every 10min.

6. Remove and allow to cool in tray for 15min.

Enjoy!

Nutrition Protine: 10% - 77 kcal 571 g = 1 serving

Fat: 21% - 156 kcal

Carbohydrate 68% - 507 kcal

77

78

Finish line at Tarawera 60km, 2018 with a big smile after finishing second after the first man and splashing through the mud all morning

79

When people ask me what my passions are and I say running...

“Road running - Sometimes” “Mountain running - Not always” “Trail running - When I can” “Track - Once in a while” “Short - somedays” “Ultra - A few days a year”

Lucy

80

81

GRANOLA I am a self-titled granola addict. I love adding spices, roasting up nuts and adding in dried fruit and goodness.

Pouring it into a jar and the satisfaction of adding it to my meals in the week knowing that I created it from scratch.

P.S. Make 2-3x the recipe to be honest, you will be surprised with how much you will eat.

Cook

Prep 10 min

45 min

Servings

16oz Jar

Method

Ingredients Ingredients • 2 cups rolled oats • 1 cup coconut shreds • ½ cup chopped dried figs, roughly chopped (or dates work great too) • ½ cup mixed nuts, roughly chopped (or/and seeds) • ¼ cup dry ginger, roughly chopped (optional for extra spice) • ¼ cup maple syrup • ½ cup coconut oil • 2 tsp turmeric • ½ tsp cracked black pepper • 1 Tbsp cinnamon • Optional: ½ tsp cayenne

1. Preheat oven to 160°C. Line a baking tray with reusable baking liner.

2. Mix all ingredients in a bowl until combined.

3. Pour mixture onto tray.

4. Place into oven and set a reminder to check, shake/stir every 15min for about 45min. Bake until golden brown, and smelling amazing.

5. Remove from oven and allow to completely cool on the tray where it will set into chunks and become its best version of itself.

papper, don’t knock it till you try it if you are a spicy lover like me!

Nutritional Protine: 4% - 99 kcal 651 g = 1 serving

Fat: 63% - 1763 kcal

Carbohydrate 34% - 940 kcal

82

Dahl Story I’ve always eaten a version of Dahl in my house. Mum made a I made a different version, I went to Nepal and ate another and I have loved them all. When Majell and I plan our camps go for satisfaction, warmth (in the mountain region we want cosy), cost efficiency (feeding 20 people), and yumminess.

version, version menu we to be

When Majell suggested it I thought it would be a good, hearty dish and when he offered to make it I was sold.

I remember the first time everyone losing their mind on the first night. All strangers gathered together in a lodge on Mount Buller being polite with their portion sizes and getting to know each other. We had made a lot and after seconds and thirds and bigger portions every time we knew it was a success.

The camp then continued on with a good night’s sleep, a long run the next morning, some lunch, some mindfulness practise, some yoga and as we were walking back from yoga one of the ladies suggested “Can we just have the leftover Dahl for dinner again?”. We had a whole other meal planned but everyone cheered with this idea. We ended up chucking the leftovers of Dahl and rice on the stove, people ate some cold, and some ate it warmed up, it was the most beautiful, raw experience of the type of people that these camps attract and how leftovers can be everything the body needs and craves.

I know Majell was very proud of his creation and was hesitant to share his secrets with the camp participants so they would keep coming back.

Well, secrets out. You’re welcome.--

Sustain Cookbook

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84

85

DAHL Dahl to me is a broad term and my recipe isn’t necessarily true to its roots but it packs flavour, fills you up, can be reinvented in other ways (keep reading..) and really is a perfect way to warm up the insides and smile on the outside.

Cook

Prep 10 min

45 min

Servings

4

Method

Ingredients Ingredients • 1 onion, peeled and diced finely • 3 garlic cloves, peeled and roughly chopped or pressed • 1 thumb ginger, peeled and chopped roughly or grated • 3-4 tsp curry powder (depending on heat) • 2 tsp stock powder • 1 can of coconut milk • 1 can of tin diced tomatoes • 1½ cup red lentils • 1 cup water

1. In a saucepan add the garlic, ginger, onion, curry powder and ¼ cup of the water. Bring to a simmer and cook until soft.

2. Add in stock, coconut milk, tin tomatoes, lentils and remaining water. Mix and cover over medium heat.

3. Let slowly bubble and cook for 25min stirring occasionally and adding more water if needed until lentils are soft.

4. Remove from the heat and serve with rice, pita, potato and follow the next recipes to transform it into a new life.

Nutritional Protine: 21% - 261 kcal 1275 g = 1 serving

Fat: 6% - 71 kcal

Carbohydrate 74% - 929 kcal

86

DAHL BURGERS For some reason, I love turning things into flat circles (pancakes, burgers…) but here you will see how suddenly you have a western turn on a lentil dish. Put it between two pieces of bread and you have a great meal to fill you up or put in the freezer for another time.

Prep 10 min

Cook

30 min

Servings

12 burgers (if using full dahl recipe)

Method

Ingredients Ingredients • Dahl Recipe (see page 83) • +3 cups oat flour

1. Preheat oven to 180°C and line a baking tray with reusable baking liner.

2. Stir in oat flour ½ cup at a time until a thick consistency is found that can be rolled into balls.

3. With damp hands take a Tbsp amount (or whatever size you want) and roll into ball or flatten or a pattie.

4. Place on tray and bake for 20 min. Turn over and cook for another 10 min.

5. Remove from the oven and serve the hummus, a salad, in a wrap.

Lucy’s Dad add some Mayonaise, cheese, tatziki, yoghurt Nutritional Protine: 18% - 350 kcal 1557 g = 1 serving

Fat: 12% - 273 kcal

Carbohydrate 70% - 1368 kcal

87

88

89

JACKET POTATO This recipe calls for sweet potato but you can use any type of potato. I just LOVE a well roasted sweet potato, especially filled with some good protein and spices. Enjoy!

Cook

Prep 10 min

30 min

Servings

2

Method

Ingredients Ingredients • Dahl Recipe (see page 83) • +1 sweet potato • +Extra toppings: chilli, coriander

1. Preheat oven to 180°C and place the sweet potato whole onto a roasting tray.

2. Place in the oven for 45min or until soft to push a fork through.

3. Remove from the oven, place on a plate and slice down the centre. Fill with Dahl.

4. Add extra toppings and enjoy.

Nutritional Protine: 21% - 266 kcal 1345 g = 1 serving

Fat: 6% - 74 kcal

Carbohydrate 74% - 951 kcal

90

Martina Valmossi / Salomon Running / Watching my Dad finish the Broken Arrow Sky race in Squaw Valley. So proud of him and so excited for the week ahead.

91

“Where you are now does not define you. It is not your definition.

BUT What you do now contributes to how you can be perceived and defined.

Redefining is not going back into the Past actions, and changing the Future.

Redefining is learning from the previous, embracing the now and looking into the Future.

The Past. The Present. The Future.

We take each moment, we choose our path through intuition or through influence but nonetheless we move forward.

From here we see the outcome, the reward, the lessons; Positive or negative each act is ramified and creates the now. For the now you are ‘here’ but where is the ‘here’ you want to be/wish you were.

How can the next choice redirect you into that wish. It’s not a demand, maybe a curiosity.

Time ticks, wind blows, sun sets. Life moves.

So do you.

Lucy

92

SHEPHERD’S PIE This meal comes from trying to provide an adjusted version of my Mum’s Shepherd’s pie for my family. It is really basic when you have some of the Dahl mixture left over so cook big there and reap the benefits here.

Prep 10 min

Cook

30 min

Servings

4

Method

Ingredients Ingredients • Dahl Recipe (see page 83) • 400g white potato, washed and roughly chopped • 2 Tbsp nutritional yeast • ½ cup Almond mylk • 2 tsp salt • ½ cup carrot, grated • +¼ cup chopped Parsley (optional) + some for serving

1.

Pre heat oven to 180°C, line a baking tray with reusable baking liner.

2.

Bring the potatoes to the boil then simmer and cover. Cook until potatoes are soft (10min).

Drain potatoes and return to saucepan.

3.

Add in nutritional yeast, Almond mylk, salt and parsley if using. Mash with a potato masher until smooth.

4.

Place Dahl mixture into a baking dish and stir through grated carrot until well combined then top with mashed potato.

5.

Place into oven and cook for 20min.

Nutritional Protine: 19% - 332 kcal 1797 g = 1 serving

6.

Turn oven up to 200°C and cook for a further 10min to get a crisp top (alternatively place under the grill for that final 5-10min.

Fat: 5% - 84 kcal

Carbohydrate 76% - 1323 kcal

93

94

Smoothie Bowl Story If there is one food that I am renowned for away from the watermelon it would be the green smoothie bowl that I dubbed ‘Shrek poo’ due to its consistency and colour. Maybe not an appealing name for a recipe but it made me laugh when I saw others making it and either making it thicker or thinner and saying ‘Shrek was having bowel issues’. I feel like it was an easy way to make toilet talk something that is not off limits to me and on my media.

I love that in smoothie bowls you can freeze veggies and fruits going off, blend them up, hardly taste the more nutritious and slightly less tasty ones and top it with all your favourite things.

Eating something with a spoon and chewing is way more satisfying than sipping on it as a drink in my opinion.

Sustain Cookbook

95

96

CHOC

Chick CHOCtella

Berry

SMOOTHIE BOWLS

Green

Golden

97

98

SMOOTHIE BOWL If you follow me at all on social media you will know that I mostly always start my day with a green smoothie bowl. I like to make mine thick and topped with granola, nut butters and more fruit. To start the day with this in the sunshine to me is the perfect way.

Prep 5 min

Cook

5 min

Servings

about 2 cups thick consistency

Method

Ingredients Ingredients • cup rolled oats • Base: BASE:11½ frozen bananas • 1mango cup mylk (see page ___) • pineapple 1/2cup cupmylk water, • or ¼-½ or 1/2 cup mylk coloured mylk*** (see pages 28 & 34)

1. Choose your own adventure beside

Toppings: Fresh fruit Nuts and seeds Nut butters Granola (see page 79) Coconut Dried fruit Cacao nibs Fresh herbs (mint!)

Note * optional but suggested: 1 scoop plant based protein powder to help your muscles grow and good flavour. **If you like to eat it with a spoon, use less mylk. If you like to suck it down through a metal straw, more liquid. *** If you are using the coloured mylks don’t worry about the powders!

Nutritional Protine: 11% - 32 kcal 433 g = 1 serving

Fat: 16% - 46 kcal

Carbohydrate 72% - 204 kcal

99

CHOC

BERRY

• +2 tbsp cacao powder

• +½ cup frozen berries

• +1 tsp cinnamon powder

• +2 tsp cinnamon powder • +2 coconut ice blocks (see pulp recipe on page 98) or omit.

GOLDEN SUN

GREEN

• +1-2 tsp turmeric powder

• +1 cup frozen spinach or kale (see

• +1 thumb nail size piece of fresh ginger, peeled • +Crack of black pepper • +1½ tsp cinnamon

note) • +1-2 tsp greens powder (optional) • +1 small handful of fresh mint leaves

Note The more frozen ingredients and less liquid, the harder the effort for the blender and the thicker it will come out. Sometimes it can require a shake and stir to help the blender adding more liquid dash by dash.

100

PULP That leftover thick ‘paste’ from straining the mylk is called the pulp and that’s where a lot of the goodness and nutrients lie. Don’t throw it away, freeze it if you can’t use it right away and then enjoy some simple recipes to turn that paste into something yummy and nutrient rich.

Chick CHOCtella

101

102

Pumpkin brownies

Coconut ice cubes

103

Rice crackers

Lamington bliss balls

104

PUMPKIN BROWNIE WITH ALMOND PULP Cook these brownies a little longer to make them a little more firm and perfect company for “on the run” wholefoods fuel.

Prep 10 min

Cook

30 min

Servings

1 tray (27cm x 17cm)

Method

Ingredients Ingredients • Pulp from almond milk recipe on page 30 • 1 tsp salt • ¼ cup maple syrup • ½ cup cacao powder • 3 heaped tsp flax meal • 1 cup Almond mylk (which you just made!)

• ½ cup dates covered in hot water for 10min to soak • ½ cup water from dates soaking

1. Preheat oven to 180°C and line a baking tin with reusable baking liner or some oil.

2. Place all ingredients except the additionals into mixer and process on high until smooth.

3. Pour mixture into prepared tray and stir through or top with additional decorations.

4.

Bake for 30min.

5. Remove when a knife comes out clean and leave to cool in tray for 10min.

• 2 tsp cinnamon • 1 cup oat flour • 2 tsp baking powder

6.

Cut up and enjoy.

• additional: chopped nuts, choc chips or coconut for topping or stirred into the mixture.

Nutritional Protine: 8% - 162 kcal 684 g = 1 serving

Fat: 25% - 499 kcal

Carbohydrate 66% - 1297 kcal

105

106

107

LAMINGTON BLISS BALLS WITH OAT PULP Bliss Balls are all the trend these days. You can’t really go wrong with this list of ingredients but don’t be afraid to change and adjust to make your own version. A perfect on the go snack that feels like a treat.

Cook

Prep 10 min

20 min

Servings

depends on size (10-16)

Method

Ingredients Ingredients • 2 cups dates, soaked in hot water for 10min, drained • ½ cup cacao powder • 1 tsp salt • Oat pulp from above oat mylk recipe • 2 tsp cinnamon • 1 cup rolled oats • ½ cup chopped Almonds • ½ cup shredded coconut for rolling

1. Place all ingredients except the Almonds and the coconut into a blender.

2. Blend until smooth. If the mixture is still a little wet add another ¼ cup of oats.

3. Place mixture into a mixing bowl and stir in chopped Almonds.

4. Take 1 Tbsp mixture and roll with damp hands into a sphere. Then roll into the coconut shreds to evenly coat.

5. Place in an airtight container and into the freezer. Remove 10min before serving.

Nutritional Protine: 6% - 105 kcal 592 g = 1 serving

Fat: 13% - 228 kcal

Carbohydrate 80% - 1357 kcal

108

COCONUT ICE CUBES WITH COCONUT PULP You could use any of the mylk pulp recipes for this, it’s the perfect way to use it up, boost a smoothie and add some valuable nutrients.

Prep

5 min Servings

Freeze overnight Time

2 x 12 cube tray

Ingredients Ingredients • Coconut pulp from coconut mylk recipe above • Water • Ice tray

Method 1. Place 1 tsp coconut pulp into each ice tray square.

2. Pour water to fill to the top.

3. Place into freezer overnight.

Note **Use in smoothies for the tropical coco flavour and nutrients.

109

110

111

RICE CRACKERS WITH RICE PULP This recipe came about when I was trialling the uncooked vs cooked rice mylk recipes. I was creating lots of pulp during the testing and didn’t want to waste it. I just make mylk so I can eat this!!

Cook

Prep 5 min

30 min

Servings

1 tray

Method

Ingredients Ingredients • All of uncooked rice mylk pulp • 1 tsp miso paste • 1 tsp turmeric • 2 tsp flaxseed meal • 1 garlic clove, peeled and finely chopped.

• ½ cup water

1. Pre heat oven to 180°C, line a baking tray with reusable baking liner.

2. In a pot over medium heat add in ½ the water and the garlic. Let cook for 3-5min until fragrant.

3. Add in all other ingredients, stirring to combine, cook for 5min.

4. Remove from heat once a thick mass is formed.

5. Spread into prepared tray using damp hands or the back of a wet spoon to flatten into 1cm thick layer.

6. Cook for 20min, flip over and cook for another 10min.

Nutritional Protine: 8% - 65 kcal 336 g = 1 serving

7. Serve on its own, with dip, as a toast alternative!

Fat: 10% - 85 kcal

Carbohydrate 82% - 671 kcal

112

WRAPS

Rice Paper Rice paper

113

rice Crackers

Lamington bliss balls Lettuce

114

WRAPS â&#x20AC;&#x153;Wrap it upâ&#x20AC;?, my answer to all problems. Whether in a doona cover after a hard day, a present for someone or my food.

Everything is better when its in a hug of goodness.

Much like the Buddha jars and the majority of these recipes, this is the same thing as the Buddha jars. Take elements of these recipes and wrap it up to add some different flavours, texture and satiate another part of your being. I usually use these bases of wraps that to me resonate with a cuisine and take the flavours from there:

Prep 15 min

Ingredients

Cook 15 min Servings

1 wrap with potential bonus leftovers!

115

NORI

FLAT BREAD

Rice, tofu, raw carrots, cucumber,

Dahl balls, hummus, salad mix,

avocado, peanut satay dipping sauce

roasted veg, sauerkraut middle eastern

Asian vibes!

vibes!

RICE PAPER

LETTUCE

Tofu, raw carrots, cucumber, avocado,

This is such a blank canvas; roasted

bean sprouts, tahini miso dipping sauce

veg, hummus, beans, dips, dressings,

south east asian vibes.

more salad, veg, pickled food, rice worldly vibes!

116

Buddha Jar / Bowl / Plate / Dish I love calling my dishes Buddha bowls. It’s certainly a trend as it seems to be on every cafe menu and even on the last plane I took it was on the menu. ON A PLANE!!

What I love about it, is that a Buddha dish can be ANYTHING! Really when I tell my family that we are having a Buddha bowl for dinner it’s a lot more appertising way of saying “everything but the kitchen sink mixed up”. No one can say you’re doing it wrong, there are no rules and no limits.

As Buddha says “overthinking is the biggest cause of unhappiness” so don’t overthink what’s going in your bowl, if the flavours will match and how others will think. You’re doing it perfectly!

Sustain Cookbook

117

118

BUDDHA JAR o t a Pot Jar

e c Ri Jar

Rice paper

119

ar J l h a D

y r u o ar v a S s J Oat

120

BUDDHA JAR “Buddha jars” translates in Lucy’s dictionary to “whatever is in the fridge, pantry or freezer that needs to be used up”. Helped by dumping on a good dressing or sauce and trying to incorporate some carbs, protein and fats helps build a perfectly balanced meal to fit the bill!

I don’t know the best way to explain this other than explaining what is in these jars for the images. This is not the limit and I don’t really know how to write a recipe with so many options and additions/subtractions.

Prep 15 min

Cook 15 min

Ingredients

Servings

As many as you wish

POTATO

RICE Cooked Rice

Grated red cabbage

Sliced Cucumber

Grated carrot

Sliced celery

Sliced Radishes

Grated Carrot Baked tofu: Marinate tofu pieces in 1

Roasted potatoes, lightly tossed in

tbsp soy sauce or tamari,

olive oil and salt and cooked in the

2 minced garlic cloves,

oven at 180°C for 30-45min (make a lot

1 tsp sriracha or hot sauce (optional),

and enjoy the leftovers!)

a splash of roasted sesame oil and toss to combine. Leave for 15-30minutes then bake (180°C (180°C) ) or pan fry until crispy- about 10mins.

Roasted chickpeas: olive oil and salt oven at 180 degrees a lot and enjoy

Tahini miso dressing (see page 50) Chopped kale

lightly tossed in and cooked in the for 30-45min (make the leftovers!)

Beetroot hummus (see page 58) Chopped celery sticks

Roasted pumpkin seeds (see page 129)

Lucy’s Dad Add smoked salmon, tuna or boiled egg

121

DAHL

SAVORY OATS

Chopped kale

Roasted walnuts

Grated carrot

Chopped cucumber and carrot sticks Chopped kale Grated carrot Sliced radishes Pumpkin hummus

Finely sliced capsicum

Roasted veg: potatoes, beets, capsicums, parsnips, pumpkin…. anything gets better when roasted!

To me: lightly tossed in olive oil and salt and cooked in the oven at 180°C for 30-45min (make a lot and enjoy the leftover!)

Flat bread chips: Use up old flat breads or wraps by placing them in the oven or grill and watch them closely as they crisp up and brown, remove and sprinkle with some salt to make your own chips!

Savoury oats: in a saucepan combine ½ cup oats, ½ cup water, 1 tsp vegetable stock and cook over a medium heat until thick like porridge (about 6-7minutes). This is the base recipe.

While it’s cooking you could add in other spices; turmeric, cumin, paprika or shredded veggies like carrot, zucchini and hide some extra nutrients or add some extra flavour with nutritional yeast (my favourite), hot sauce or herbs!

Left over Dahl (page 83) Pumpkin hummus (see page 58)

122

MEXICAN INSPIRED s o h Nac

Rice paper

Bu bo rrit wl o

123

o t i r r u B

124

MEXICAN INSPIRED My favourite cuisine is Mexican, with fresh flavours and mixture of textures. It keeps everyone happy with it being a “pick your own toppings style meal”. Perfect for sharing too.

Cook

Prep 10 min Servings

15 min

As many as you wish

Method

Ingredients • Rice: 1 cup cooked per

Ingredients packet’s instructions

with 1

tsp stock powder

Ingredients • Base: 1 onion, peeled and diced

• 2 cloves garlic, peeled and sliced thinly or crushed • ½ cup sliced mushrooms • 800g tinned whole or chopped tomatoes • 1 capsicum, seeds removed and chopped roughly • 1 can mixed beans/black beans/ butter beans, drained and rinsed OR ½ cups own soaked and cooked beans (see page 42) • 2 tsp paprika • 1 tsp turmeric powder • 2 tsp cumin seeds optional: 1 tsp cayenne pepper

1.

Into a saucepan add the onion, garlic, mushrooms, spices with 1/4 cup water and simmer for 3-5min or until soft and translucent.

2.

Add capsicum and cook for another 2min.

3.

Add tinned tomatoes, beans with another cup of water (I usually just fill the can from the tomatoes with water to get the last of it out and clean it up for the bin).

4.

Cook for 10 min uncovered.

5.

Cover and cook for another 5min.

Optional: Add cooked rice to the bean and tomato mix to combine the flavours and create a hearty mixture.

Allow to cook for another 5min together.

or chilli powder little by little to taste Nutritional Protine: 23% - 287 kcal 1796 g = 1 serving

Fat: 20% - 247 kcal

Carbohydrate 56% - 689 kcal

125

BORRITO BOWL

NACHOS

MAKES: could serve one, could serve 5.

MAKES: 4

How hungry are you?

PREP TIME: 10 min

PREP TIME: 10 min

COOKING TIME:

COOKING TIME:0 min Place rice/bean mixture into a bowl,

Turn on grill to medium and place a

with some corn chips on the side, a

reusable baking liner on a tray.

dumping of guac, a squeeze of lime

Lay out corn chips on tray, put the

juice and some coriander.

bean mix (with or without the rice) on to the corn chips, top with guac, salsa, coriander. +cheese / sour cream+ Place under grill until cheese melts and the chips become golden.

BURRITO

UPON SERVING ADD ++

MAKES: 3+ burritos

Upon serving add...

PREP TIME: 10 min

Fresh coriander, salt & pepper, lime

COOKING TIME: 0 min

wedge Salsa (diced tomato & red onion, lime

Lay out a flat bread, pop some of the

juice, S&P)

bean mix (with or without the rice)

Avocado, pitted and mashed into a

down the centre, throw in some salad

quick guac with a squirt of lime

leaves, gauc, coriander, salsa, roll

juice

and eat.

Hot sauce/ sriracha

*optional to place wrapped burrito under the grill for 5min to seal up the edges and melt the cheese and have a crispy shell.

Lucyâ&#x20AC;&#x2122;s Dad Add some sour cream, cheese, greek yoghurt

126

127

PUMPKIN SOUP Cold days call for a warming bowl of soup. I love that you can really blitz anything into it or keep it super simple.

The choice is yours!

Cook

Prep 15 min

30 min

Servings

1L of soup depending on liquid

Ingredients Ingredients • 600grams pumpkin, chopped into 1cm chunks. Skin and seeds removed and placed on a baking tray (see page 129) • 2 garlic cloves, peeled, diced • 1 thumb ginger, peeled, diced • 1 brown onion, diced • ¼ cup dried mushrooms

Method

1.

In a big saucepan over medium heat place 1 cup water with onion, garlic, ginger, turmeric, cayenne pepper, paprika, dried mushrooms (if using). Let cook for 5-8min until soft and fragrant.

2. Add pumpkin, stirring to coat the pumpkin pieces with the spices. Cover and cook for 5 minutes.

(optional) • 2 tsp cumin seeds • ½ tsp cayenne pepper • 1 tsp paprika • 2 tsp turmeric powder • 2 tsp stock powder + 3 cups boiling water • Salt and pepper as needed.

Toppings

Coriander leaves, chilli slices, nutritional yeast, dollop of yoghurt, roasted seeds and skin.

Serving suggestions:

I love pouring it over steamed broccoli, cooked rice or in a bowl with some toasted bread on the side (see page 139)

3. Add stock and boiling water, stirring to make sure everything is covered. Cover and boil for 20minutes.

4. Check pumpkin is cooked by sticking a fork through with ease.

5. Pour pumpkin mixture into a blender and blend until desired consistency is reached.

6. Serve in a bowl and add toppings of your choice. ** I like nutritional yeast as it gives it a cheesy flavour and good nutrients!

128

ULTRA PUMPKIN Want to impress your friends with a centre piece for your table? These are show stopping ideas for using a humble pumpkin to hold so much potential and an abundance of flavours.

Prep 15 min

Cook 90 min Servings

The whole dinner party 1 pumpkin filled

Ingredients Ingredients • 1 whole grand pumpkin • 1 Tbsp oil** optional Fillings of your choice; • rice, • dahl • hummus • salad • veggie sticks • satay sauce • tahini sauce • roasted veg • tofu • seeds • nuts...unlimited potential!

Method 1.

Preheat oven to 200°C and line a baking tray with reusable baking paper.

2. Cut open the pumpkin from the top removing the stalk and using a spoon dip out the insides (seeds and stringy core).

3. Place pumpkin on the baking tray (here you can rub the oil around the outside and inside to reduce the cooking time and crisp up the outside).

4. Place in the oven for 1 hour or when the flesh has softened and you can pierce a fork through.

5. Remove and allow to cool slightly before filling with your favourite ingredients and prepare to show off this epic pumpkin display.

129

130

131

ROASTED PUMPKIN SEEDS Don’t throw these away! Along with the skin that gets removed and into the compost, or worse; the bin you lose so much nutrition, texture and opportunity for flavour.

Cook

Prep 10 min

20 min

Servings

1 pumpkin = approx. 1 cup

Method

Ingredients Ingredients • Pumpkin seeds removed from fresh pumpkin • Salt

1.

Preheat grill onto a high setting (8/9).

2.

Line a baking tray with reusable baking paper.

3.

Place fresh pumpkin seeds on the baking tray and sprinkle with desired salt.

4.

Place under grill and watch for 5min, they may start to ‘pop’ so shake them every now and then to cook all around.

5.

Remove and serve! I like to eat them as a snack or if I am using a pumpkin for dinner I will remove all the seeds at once and toast them to put on top of pumpkin soup or in a salad!

Nutritional Protine: 18% - 122 kcal 118 g = 1 serving

Fat: 72% - 484 kcal

Carbohydrate 10% - 71 kcal

132

Chick CHOCtella

Martina Valmasso / Final stretch of the Mont Blanc 80km, 2017 / Felt more like 90kms, you can see that on my face!

133

134

GREEN GAME DAY PASTA Who doesn’t love a good bowl of hearty pasta? I use a bean based pasta here but regular pasta works just fine, to me; it’s all about the sauce anyway!

Prep 10 min

Cook

30 min

Servings

3-5 servings

Ingredients Ingredients • Packet of pasta (wheat or bean); picture uses black bean pasta • Pesto (see page 52) • Broccoli, chopped up roughly - stem and all!

• Fresh basil • salt and pepper to serve

Method Method 1. Cook pasta as per packets instructions.

2. When the pasta is 3min from finishing the cooking add in the broccoli to cook together.

3. Once drained, return the pasta and broccoli to pot and stir through the pesto (enough to cover it generously!).

4. Let it warm through, about 5-10min.

5. Serve into a bowl with some extra fresh basil leaves.

135

136

137

EARTH RAGING RED PASTA The only thing better then pasta is pasta done multiple ways

Cook

Prep 10 min

30 min

Servings

3-5 servings

Method

Ingredients Ingredients • Packet of pasta (wheat or bean); picture uses wheat shells • 2 Tbsp tomato paste • ½ cup sliced mushrooms • ¼ cup whole cherry tomatoes • 1 block tempeh, natural, chopped into blocks or strips • 2 cloves of garlic, peeled, sliced thinly • 1 fresh chilli, deseeded and chopped finely • ½ Cup water • Fresh basil • Nutritional yeast • Salt and pepper to serve.

1.

Preheat oven to 180°C, line a baking tray with reusable baking liner.

2. Place tempeh into a single layer on the baking tray. Place in the oven.

3. In a frypan over medium heat add in garlic, chilli, mushrooms and ½ the water cooking for 3-5min until fragrant.

4. Add into the frypan the tomato paste, whole cherry tomatoes and remaining water stirring to combine and bringing to a simmer uncovered.

5. Cook the pasta as per packet’s instructions.

6. Drain and stir pasta into tomato sauce, cook for a further 8min.

8. Remove tempeh if slightly crisped on the edges and browned.

Nutritional Protine: 29% - 371 kcal 955 g = 1 serving

9. Serve pasta in a bowl; topping with baked tempeh, basil, nutritional yeast!

Fat: 28% - 358 kcal

Carbohydrate 42% - 535 kcal

138

SWEET POTATO DATE SLICE This was the first ‘trail snack’ I made. I love that it isn’t crazy sweet but fills you up with the sweet potato, nuts and seeds. The turmeric is great for inflammation (and the black pepper helps you absorb it!) and the ginger helps to settle your tummy while on the run.

My Dad’s favourite part of these bars was that it is a bit of a ‘gift that keeps on giving’ when the chia seeds are caught in your teeth and you can spend multiple kilometres trying to get them out and nibble them!

Prep 20 min

Cook

20 min

Servings

1 tray

Method

Ingredients Ingredients • ½ medium sweet potato,

1.

Blitz all ingredients in blender until combined.

steamed, skin removed 2. Line a baking tray and press mixture into it.

• ½ cup cashews • ½ cup Almonds • 4 dates • ¼ cup chopped dried fruit (I like cranberries and dried ginger chunks) • 1 tsp salt • 2 Tbsp coconut oil, melted • 2 Tbsp cacao powder • 2 Tbsp chia seeds • 2 tsp ground ginger and or cinnamon • 1 tsp turmeric powder

3. Place into the freezer for up to 12 hours.

4. Cut into slices and wrap/place in zip lock bags individually ready to take on the trails or for a quick sweet treat.

Warning: this slice is best eaten cold. If you take it running in the warmer weather the coconut oil will turn back into a liquid and it will be a delicious mush to eat…nutrition remains nonetheless.

• Crack of black pepper

Nutritional Protine: 7% - 69 kcal 314 g = 1 serving

Fat: 56% - 550 kcal

Carbohydrate 37% - 366 kcal

139

140

141

BREAD I think more than eating a loaf of bread I love the process and the smell of it filling the house. 3 ingredients to impress everyone who will listen that you made it yourself.

Trust me, I tell EVERYONE. Cook

Prep 10 min

60 min

Servings

1 loaf

Ingredients Ingredients • 3 cups flour + extra for dusting • 2 tsp granulated yeast • 1 tsp salt • 1½ cups warm water (I make it with 1 cup of a boiling kettle water + ½ cup of cold tap water seems to make good temperature)

Method

1. Mix 1.

Mix flour, yeast and salt in a bowl.

2. Add 2.

Add water and mix with a wooden spoon to combine.

3. Knead 3.

Knead dough with hands for 5-10min on a flour dusted surface.

4. Once 4.

Once combined and risen, place back into the bowl. Cover and leave in a warm place overnight.

5. NEXT 5.

NEXT DAY: Preheat oven to 200°C and line a baking tray with reusable baking liner.

6. Remove 6.

Remove dough from bowl and ‘punch down’ on a floured surface.

7. Place 7.

Place dough onto prepared tray and into the oven.

8. Let 8.

Let cook for about 1 hour, looking for a brown crust and a hollow tap on the base when cooked.

9. Remove 9.

Remove and let cool for 15min. Slice, serve fresh or toasted. The potential is unlimited!

Note • ** you may brush the crust with 1 Tbsp of oil for the final 5min to get an extra crispy crust.

Nutritional Protine: 12% - 168 kcal 749 g = 1 serving

Fat: 2% - 32 kcal

Carbohydrate 86% - 1189 kcal

142

Raspberry chia jam Ch ic k te CH ll OC a

Rice paper

& er a tt n a Bu n Ba ut n a Pe

Vegemite & Avocado

143

144

Phillip Reiter / Running along the balcon of the Mont Blanc Massif in the Mont Blanc 80km.

145

“It wasn’t easy. I knew it wouldn’t be, but I didn’t expect it to be that hard.

I didn’t expect these challenges; but that’s the single best and worst thing about ultra running, you have a lot of time to go from feeling good to bad and sometimes it’s possible to come back and fight.”

Lucy’s Ultra Trail Du Mont Blanc post race blog exerpt

146

147

RASBERRY CHIA JAM It blows my mind how simple this is to make, yet how much jam we used to go through with unnecessary ingredients and a crazy price. Raspberry is one option for this flavour but go wild with mixed berries, spices! Yum!

Cook

Prep 5 min

10 min

Servings

1 x 8oz jar (300ml)

Method

Ingredients Ingredients • 1 cup frozen raspberries (but you can use any berry!)

• 1 Tbsp chia seeds • 2-3 Tbsp water • A squeeze of fresh lime juice

1. Place all ingredients into a saucepan and bring to a simmer.

2. Cover and let cook, stirring occasionally for 5-8min until it begins to thicken.

3. Pour mixture into jar or container and put it in the fridge to continue to soak up and cool down.

Ready for your next piece of toast!

Nutritional Protine: 4% - 15 kcal 346 g = 1 serving

Fat: 12% - 42 kcal

Carbohydrate 83% - 283 kcal

148

PLANT POWERED PIZZA Pizza, a family favourite! We sometimes make the bases ourselves and sometimes we buy them. Either way it is a success. Everyone can make their own variety with the ingredients they like; vegan or not, everyone is happy and full at the end!

Cook 30 min

Prep 15 min Servings

2 large pizzas

Method

Ingredients Ingredients

• BASE (makes 1 big pizza circle, make more or smaller pizzas as you wish!):

2. In 2.

In a bowl add in chickpea flour, garlic, spices and water.

• 1¼ cups chickpea flour • 1 cup water • 1 Tbsp apple cider vinegar • 1 large or 2 small garlic cloves, peeled and finely chopped • Optional spices; 2 tsp dried mixed herbs, ground cumin, paprika, you can choose!

• PRE COOKING TOPPINGS: Tomato paste “Notzarella” (see page 150) veggies (mushrooms, pepper, zucchini, asparagus, finely chopped up) • POST COOK TOPPINGS: Balsamic glaze, hot sauce, fresh basil, pesto (see page 52)

1. Preheat 1.

Preheat oven to 180°C and line a pizza tray with reusable baking liner.

3. Stir 3.

Stir with combined, necessary ‘pancake’

a fork until adding more water if until it is a smooth like mixture.

4. Pour 4.

Pour into prepared tray and place into oven, for 15-20min until it is set and browned slightly on the edges.

5. Remove 5.

Remove from oven, cover with tomato paste first and then add everything else as you wish to decorate it.

6. Return 6.

Return to oven and cook for a further 15-20min until cheese has melted or the veggies are soft.

7. Remove, 7.

Remove, turn off the oven, cut up and serve as you wish!

Lucy’s Dad Add cheese, meats.

149

150

151

BANANA BREAD Old bananas either go in the freezer to be frozen for smoothies or in a bowl to be made into banana bread. I love changing this up with decadent choc chips or add some healthy fats and more protein by stirring some more nuts in!

Cook

Prep 10 min

45 min

Servings

1 Loaf

Method

Ingredients Ingredients • 3 ripe bananas • 1½ cup flour (I like wholemeal spelt) • 2 tsp cinnamon • 1 Tbsp flaxseed meal • 1 cup date-soaking water • 1½ tsp baking powder • 1 tsp bi-carb soda • ½ cup chopped nuts (my

1. Pre-heat 1.

Pre-heat oven to 180°C and line a bread tin with reusable baking liner or a light coat of oil.

2. Add 2.

Add all ingredients (except chopped nuts) into a food processor and blend until combined.

3. Fold 3.

Fold through chopped nuts and pour mixture into prepared bread tin.

favourite is walnuts! Or chocolate.. not a nut, but still amazing) • ½ cup dates, pitted and soaked in hot water for 10min OR 1/4 cup sweet syrup (golden, honey, maple)

4. Place 4.

Place into oven for 45min-1hr or until a skewer inserted into the middle comes out clean (meaning it’s cooked all the way through).

5. Remove 5.

Remove and turn off the oven leaving to cool in the tin for 15min. Enjoy!

Lucy’s Dad Add butter when hot.

Nutritional Protine: 8% - 119 kcal 910 g = 1 serving

Fat: 17% - 247 kcal

Carbohydrate 75% - 1120 kcal

152

NOTZARELLA This recipe felt more like a science experiment when I first made it but it is a lot of fun. A simple recipe that gives you a nice round of cheese to use throughout the week and impress your friends with. If you serve it whole drizzle some balsamic or hot sauce on it and sprinkle with some herbs to really show off.

Prep

Cook

5 min

120 min

Servings

1 circle to share

Method

Ingredients Ingredients

• 100 grams cashews • 2 Tbsp psyllium husk • 400ml water • 2 Tbsp lemon juice or 1 Tbsp apple cider vinegar • 1-1 1-1½ ½ Tbsp salt • ¼ cup nutritional yeast

1. Prepare: Place the cashews in a bowl and cover with cold water.

Let sit for 2 hours.

2. Combine the psyllium husk and water in a bowl, stir to combine and let sit for 2 hours. It will turn into a ‘goop’ texture.

3. Make: Drain the cashews and place into a blender with all ingredients and blend on high for 1min.

4. Place mixture into a bowl and refrigerate for 1 hour

Nutritional Protine: 19% - 140 kcal 649 g = 1 serving

5. Flip the bowl onto a board or plate and enjoy the art of gobbly cheese either on a pizza, a ‘cheese’ board or however you like!

Fat: 52% - 387 kcal

Carbohydrate 30% - 224 kcal

153

154

155

MASSAGED KALE SALAD I never thought I would be one to massage my food. I always laughed at this idea but I’d rather take a foot massage than give one especially to kale… nonetheless, this has become a staple side dish to all my meals and a much more enjoyable way to eat raw kale by the bowlful!

Cook

Prep 10 min

0 min

Servings

1-2

Method

Ingredients Ingredients • ½ avocado • 2 cups shredded kale (stems removed, don’t throw them away. Freeze them for a smoothie!)

• 2 Tbsp apple cider vinegar • 1 tsp salt • 1 tsp black pepper

1. Place all the ingredients into a bowl.

2. Using your hands press or massage the avocado into the kale leaves.

3. This will break down the fibrousness of the kale.

4. Continue for 5min and let sit for 5min before eating!

Nutritional Protine: 6% - 11 kcal 171 g = 1 serving

Fat: 68% - 127 kcal

Carbohydrate 26% - 48 kcal

156

Rice paper Le bent/ Standing on a rock ledge looking over Kedumba Valley in the Blue Mountains as the sun was setting 2017

157

158

Martina Valmasso / Robinson Flat aid station at mile 30 (50km) of Western States 100-Mile Endurance run 2018, stocking up on my faourite fuel of choice watermelon

159

ACKNOWLEDGMENTS Thank you to anyone and everyone who takes time to better themselves and others.

Thank you to my family: Jo, Ash, Josh, Tom and Hannah for eating every creation and calling it “reviewing”.

Thank you Majell for always reminding me of my “why”.

Turning my can’ts into cans and dreams into plans.

Thank you to Kristy from Brand You Media for designing and weaving everything together to get this cookbook completed and out into the world.

Thank you to the sun, soil, wind and fire that brought these recipes to life.

Thank you, for being you and being here and letting me share “me”.

Lucy

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The Joy of Cooking

i m a g e b y K AT E D AW S O N

All rights reserved â&#x201E;¢ LUCY BARTHOLOMEW The recipes inside this cookbook should not be resold or reprinted and dispersed without the consent of Lucy Bar tholomew. Food images in this book should not be reshared without crediting the source of the images.