Jess's Meal Plan and Recipes
Porridge… Melbourne… Winter... Perfection! I must say I am incredibly passionate about porridge as a breakfast kick starter. The creaminess... the warmth, the cinnamony aroma. This recipe for pimping up your morning porridge using Local Organic’s magnificent oranges, and or lemons, will have you beaming your fellow bleary eyed tram comrades!
Serves 1 Early Bird
- ¼ cup Oats (soaked overnight)
- ½ cup mixed nuts.. almonds, cashews, linseed, hazelnuts, brazil nuts, pepitas (soaked overnight in a separate container to oats)
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- pinch of celtic sea salt
- Rind of 1 organic lemon (or orange) grated finely-both of which you can pick up from Local Organics this week!!
- ¼ cup bath milk (or soy, oat, almond)
- 1 Tbsp Natural Yoghurt (I really like the gourmet Cashew yogurt for a dairy free option, but any thick greek natural yoghurt is divine!)
- Optional- sultanas, raisins, goji berries-small handful
Rinse nuts thoroughly under cold water to remove residue. Add nuts to a small saucepan along with oats, spices, salt, lemon/orange rind and dried fruit if using. Add a small amount of boiled water, just enough to only just cover the oats. Heat over a low to medium heat, stirring frequently with a wooden spoon. Continue to stir and to add extra water if needed, depending on how you like the consistency, runny, thick. Personally I like it a bit thick and creamy. The lemon rind will really add a creamy consistency to the porridge! Remove from the heat when cooked should only take 4 minutes or so. Add milk and yoghurt. Enjoy!!!
Best Pumpkin Salad
This salad is my homecoming present whenever I return to the dinner table in Perth with my family. I can never make it quite as divinely as my mum, but here’s hoping with Local Organic’s incredible pumpkin, red onions and tatsoi, you can recreate something close to the magic of my wonderful mum!
- 500g pumpkin
- 3 cups of tatsoi
- 1 large red onion
- ⅓ cup pine nuts
- 200g organic feta (cow or goat)
- 1 bulb of fresh garlic
- 3-4 TBS balsamic vinegar
- Good lug of good quality olive oil
- Coconut oil for roasting
Preheat oven to 200 degrees. Slice the pumpkin into medium sized cubes and place in a large roasting tray. Melt 2 TBS coconut oil in a small saucepan and drizzle over pumpkin, season with salt and pepper and toss well to ensure well coated in oil. Add bulb of garlic, coat with a little oil and place in oven. roast for 10 minutes. Remove garlic from the oven, and break off into cloves. Roast pumpkin for another 5 minutes. Add garlic cloves back to oven and roast for a further 10 minutes. Meanwhile, slice the onion finely and add to a large salad serving bowl. Toast Pine nuts in a dry skillet until lightly browned and aromatic. Add Tatsoi to serving bowl, along with pine nuts. Remove pumpkin from the oven and allow to cool for 15 minutes. Add cooled pumpkin to serving bowl and toss gently. Season well with salt and pepper, balsamic and a good lug of olive oil. Add feta cheese just prior to serving and mix gently.
This salad is incredible with a fresh steak of oven baked or pan seared salmon (try the NZ King Salmon for a sustainable, pesticide free source)!!
This is my ultimate go to in winter. I often put all my ingredients in a slow cooker before heading off for my work day, only to arrive home to the sweet sweet perfume of this nourishing stew. Try adding a cap full of apple cider vinegar to the casserole dish to encourage all the marrow and bone goodies to leach out into the broth-for the ultimate nutrition fest!
Serves 4 hungry tummies
- Coconut oil for frying
- 1 onion (finely sliced)
- 2 Leeks (rinsed and finely sliced)
- 2 sprigs of fresh Thyme
- 3 garlic cloves, roughly chopped
- 3 sprigs of fresh parsley
- 1 sprig fresh marjoram
- 3 bay leaves
- 6 carrots, sliced roughly, 2cm or so thick
- 4 celery stalks, roughly chopped
- 950g organic lamb neck-6-8 pieces, on the bone, fat trimmed
- 600g potatoes
- celtic salt
- 2TB pearled barley (try brown rice for a gluten free option)
- 1.25L vegetable stock
Preheat oven to 180 degrees. Heat 1TBS coconut oil in a large casserole dish. Add the onion, leek, roughly torn thyme and saute on a low heat for 2-3 minutes. Add garlic and cook for another minute, careful not to burn. Remove half this mix to a small bowl.
Tie the parsley, marjoram, thyme and bay leaf together. Place half the carrots and celery on top of the onion mixture, topped by 3-4 pieces of the lamb neck, followed by half the potatoes. Season with salt and pepper, add half the pearled barley (or brown rice) and top with tied herbs. Repeat this layering process, add the onion mixture, carrots, celery, meat, barley (rice) and potatoes. Add enough stock to just cover the stew. Cover with a lid and cook in the oven for 2-3 hours. Enjoy!!!!
I love kitcheree!! It is so nourishing. Whenever I feel a little down, and I mean run down, or feel a bout of the winter blues, a hot bowl of creamy kitcheree, with a fat dollop of thick organic greek yogurt never ceases to boost me! This freezes well and will keep refrigerated in an airtight container for 3-4 days. I stumbled across this recipe in a now beloved book, Food as Medicine. I highly recommend this marvellous dish to anyone. It is incredibly easy to digest, so if you are recovering from an illness or feel that your digestion needs to take it steady, try the kitcheree for a few days and I have no doubt you will feel all the stronger for it!
- 1 cup of mung beans (soaked overnight)
- 1 cup brown rice (soaked overnight)
- 2 bay leaves
- 9 cups of water
- 4-6 cups of chopped vegetables (carrots, pumpkin, broccoli, zucchini etc)
- 2 Tbs Coconut oil
- 2 onions, chopped
- ⅓ cup fresh ginger, finely grated/ minced
- 3-4 garlic cloves
- 1 heaped tsp turmeric
- 1 heaped tsp garam masala
- 1 tsp crushed red chillies
Soak your beans and rice separately overnight. Wash and rinse thoroughly. Bring your water to boil in a large heavy based saucepan. Add beans and bay leaves and allow to boil over a medium flame. When beans are soft (40-50 minutes) add rice and simmer gently on a low heat for 20 minutes. Clean and cut your vegetables into medium/small pieces. Add vegetables to simmering rice and beans and continue to cook for 15 minutes.
In a separate pan, heat oil, add onions, ginger, garlic, and saute over a medium, high flame until brown. Add turmeric, pepper, garam masala and chillies. Add this mixture to the pot with beans and rice. Stir often, as this mixture quickly sticks to the bottom of the pan (although if it burns a little it can add a little extra flavour :) ). Add sea salt to taste. Simmer for another 10-15 minutes, stirring often. You may find you need to add a little extra boiling water until the veggies and rice/beans are completely cooked. The consistency should be thick, rich and creamy, with the ingredients barely discernible. Serve with that thick dollop of the best yoghurt you can buy!!
This is Milica's basic - easy peasy - method. You can find out more here or come along to the Sauerkraut, Sausage and Cider tasting this Saturday 21st June at Local Organics HQ from 12pm. Why not make a batch of sauerkraut and bring it along for a taste test?
- 1 cabbage
- 1 tablespoon salt (or salt to taste)
- 1 tablespoon caraway seeds (if desired)
- Clean equipment, recycled glass food jars. (Sterile is not req.)
Discard outer leaves of cabbage until clean leaves revealed. Cut cabbage in half and shred thinly across the grain using a large sharp knife. Place cabbage in bowl and sprinkle with salt to taste. Two teaspoons to half a head of cabbage is a good starting point.
Using freshly washed & dried clean hands, mix the cabbage & squeeze it in your bare hands. Keep squeezing the cabbage in this way until it becomes a little translucent, about 3-5 minutes depending on your strength! Take a large handful & squeeze - juice should come out like wringing a sponge.
Place this drained cabbage into the glass jar. Squash it down & repeat with another layer until glass jar is almost full. Pour some cabbage juice/brine from the mixing bowl to fill the jar, submerging the packed cabbage. Remember to leave a space of 2cm for expansion of gases between the cabbage & lid. Jars need to be burped/opened & release the carbon dioxide daily - as the fermentation process will build pressure in the jar.
Sit the jar on top of your fridge or bench in the kitchen to observe & burp it daily. Open the lid, look, smell it, use a clean spoon & taste a sample. Eat when you are satisfied with the flavour.
After 3 days, place the sauerkraut in the fridge & eat over the next few weeks.