Broccoli and Tomato Avocado Bake with Cashew Cheese
(+Optional Addition: Chicken)
 
(Dairy and Gluten Free)

Serves 4

INGREDIENTS

• 2 large broccoli heads

• 1 bunch of spinach

• 2 large onions

• 1 garlic clove

• 2 large, very ripe tomatoes

• 2 carrots

• 1 large red pepper (you may add more than one and use yellow as well if you like)

• 3Tblsp of balsamic vinegar or more if necessary

• 1Tblsp of Tamari Sauce

• Salt and pepper to taste

• (Mushrooms and olives are optional – sauté the mushrooms before adding to the recipe)

SAUCE INGREDIENTS

• 1 can of chopped tomatoes

• 1 medium avocado – must be ripe

• 2 cloves of garlic

• 12 Basil leaves

• 1teasp Oregano

• 1teasp tamari or soy sauce

• 1TblspBalsamic Vinegar

• 1teasp of apple cider vinegar (Raw is always preferable)

• Salt and pepper to taste

CASHEW CHEESE

• 1& 1/2cups cashews (not salted, not roasted)

• 1/4 to 1 cup water

• 1 to 2 cloves garlic, finely minced

• 1teasp salt

• 2 dashes or twists of black pepper

DIRECTIONS

1. Soak cashew nuts in spring water for at least one hour.

2. Place all the sauce ingredients in a blender and blend well to ensure a smooth creamy mixture and well-blended garlic.

3. Caramelise onions – Cover the bottom of a pan (preferably a pan that can also go in the oven) with oil and bring to a high temperature. Add finely sliced onions once oil is at sizzling point and add salt and pepper. Ensure all onions are coated lightly in the oil and wait till they go glassy before adding the balsamic vinegar and tamari and add garlic clove – finely chopped.

4. Whilst onions are cooking finely chop remaining veggies (chicken can be cubed) then add to large skillet. If possible julienne carrots, red pepper and remaining broccoli stalks. Add all the veggies, tamari/soy, balsamic vinegar and the blended sauce to the onions and stir thoroughly. If you have used an ovenproof pan the main part of the dish is now ready for the oven; therefore if you need to now’s the time to pour it into an ovenproof dish.

5. Create cashew cheese by straining and rinsing pre-soaked cashews and thoroughly blending all ingredients until smooth. Soaking the cashews for longer than one hour will produce better results and makes it much easier to blend the nuts.

6. You may thoroughly coat the top of your dish with the cashew cheese or keep it on the side until the dish is cooked. Either way, cover and cook the main dish at 200°C for 60mins. If you have included chicken in this dish please check it to ensure that it is thoroughly cooked as ovens and cooking dishes vary. I recommend you check the cooking process at 45mins to prevent over cooking.
   This dish can be enjoyed on it’s own or with a plain baked potato and no butter is needed, just use the sauce. Delicious!

By Sarah Brook.
 

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Hot ‘n’ Spicy Red Onion Soup
 

Ingredients:

• 20g fresh garlic

• 20g fresh ginger

• 1kg red onions, roughly cut

• 2 to 5 fresh whole chilli peppers (with seeds), minced

• Olive oil

• ½ tbsp cumin powder

• ½ teaspoon freshly ground nutmeg powder

• ½ tbsp turmeric or 10 grated fresh

• turmeric

• 6 bay leaves

• 6 cloves

• Tamari (Japanese soy sauce)

• Juice of ½ lemon

• Fresh coriander or parsley

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Detox appropriate Calcium Rich Vege Bake

Ingredients:

• 1 cup sliced carrots, fresh or frozen, thawed and drained

• 1 1/2 cups sliced green beans, fresh or frozen, thawed and drained

• 1 bunch of leafy greens - spinach or chard recommended broccoli may also be nice.

• 1 14-ounce block firm tofu, drained

• 1 1-pound can whole tomatoes, drained - use fresh tomatoes if detoxing

• 1 cup corn, fresh or frozen, thawed and drained

• 2 cloves garlic, minced

• 1/2 teaspoon salt

• Dash pepper

• 1/2 cup slivered almonds - almonds should not be used if you are on the ultimate detox

Steps:

• If fresh carrots and green beans are used, they will be crunchy unless partially precooked. Steam them for 5 minutes, if desired.

• Cut tofu into 1/2-inch cubes and quarter the canned tomatoes.

• Combine all ingredients except almonds in a large bowl and mix thoroughly.

• Transfer into a greased 2-quart casserole.

• Top with almonds.

• Bake uncovered at 375 degrees until vegetables are cooked and tender, 30-40 minutes.
  
  Sarah Brook

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Onigiri – A healthy snack for your lunch box!

1. Steam some rice. Brown rice for a healthier option. Remember to wash the rice first. I think freshly cooked rice is the best and glutinous/ sticky rice gives the best results. Use water to keep your fingers wet. Allow rice to cool to a tepid temperature.
    

2. Put some rice into an onigiri mould - you should be able to pick one up for about two dollars at an Asian warehouse. You can get round ones and triangular ones. Alternatively you can also press the rice into some cling film after sprinkling some seeds or garnish on it first. (See step 5 for suggestions).
    

3. Put a filling in the middle of the rice. I use avocado and arame seaweed, but you could also use chicken left from the night before, or tuna with a bit of homemade dressing and a little spice.
    

4. Put more rice on top so the filling is completely enclosed and press with the mould. If you are using cling film then you can simply pull the sides of the cling film together and twist. This should close the rice around the filling and wrap it all at the same time.
    

5. Decorate with nori, furkikake, sesame seeds or whatever tickles your fancy. I like sesame seeds but toasted pumpkin seeds is also a favourite of mine. In case you are using the cling film option then you would sprinkle the seeds or garnish on the cling film in step 2.
    

6. Pack some soy sauce or an appropriate dressing in a separate container. Refer to my article ‘Back to school lunches a healthy twist for teachers and students’ for more information on soy sauce. I prefer to make my own dressing with apple cider vinegar, manuka honey, ginger and tamari/soy sauce.

Happy snacking!

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Holiday Hummus

Time for more sauces that can be prepared in minutes in time for last minute holiday guests....

Ingredients:

• 1 Can of chickpeas (prepare your own home cooked ones in advance and freeze them if you wish)

• 4 Tbs of Tahini or sesame paste – I prefer the milder flavour of hulled or lightly roasted seeds

• 2-3 lemons juiced

• 1 Tbs of Raw Apple Cider Vinegar (helps preserve the hummus for longer)

• 1 Clove of garlic crushed

• ¼ tsp ground cumin

• 1 Tbs olive oil (optional)

• Salt and black pepper to taste

• ¼ cup of water

DIRECTIONS:

1. Chickpeas, garlic and cumin to be blended together and Apple Cider Vinegar

2. Add tahini and lemon in 3 parts, tasting as you go to get the flavour you prefer. Adding salt and pepper as you wish.

3. Add olive oil if necessary

4. Add water to give a lighter fluffier consistency if you wish

5. You may make many flavours as you like

1. Add ½ an avocado for avocado hummus

2. Add 1 grilled red pepper for grilled red pepper hummus

3. Add 1 grilled red pepper and 1 grilled red onion and sprinkle finished dip with toasted pinenuts

4. Blend ¼ t of smoked paprika for a lovely smokey hummus – you can find it in an Italian specialist store or an organic shop.

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GUACAMOLE – the best you’ll ever taste.

INGREDIENTS:

1. Crush the garlic and blend with avocado

2. Add lemon juice in three parts to ensure the level of lemon you personally prefer, taste at each stage.

3. Add salt and pepper if you wish blending and tasting to gain the right flavour for you.

4. Still missing something? Add tamari or soy sauce (just a touch) for an extra flavour layer.

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Salsa Recipe (makes 2 litres)

Prep the day before for full flavour development
 
Ingredients:

1. Halve tomatoes, skin onions, and cut onions and fresh chilli peppers roughly into quarters in order to blend easily.

2. Blend tomatoes, onions, and fresh chilli peppers to desired consistency, ensuring no large pieces of fresh chilli remain.

3. With the coriander stalks spread on a cutting board, lay a large kitchen knife flat-ways across the coriander then pound cilantro to crush stalks to release maximum juice and increases surface area for flavour transfer.

4. Chop coriander (including stalks) to desired consistency and add to salsa base.

5. Add minced garlic and minced chilli pepper plus salt, pepper vinegars and sweeteners all of which are optional. Stir until well-mixed.

6. Seal in a container of choice and refrigerate overnight. Though may be served right away but won’t be as flavoursome.

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