Lentil Sweet Potato Shepherd's Pie
Step 1
Bring a large saucepan of salted water to the boil. Peel the sweet potato and cut into 2cm chunks. Add the sweet potato to the boiling water and cook until tender, 10-15 minutes. Drain and return to the saucepan. Add butter (50g for 2 people / 100g for 4 people) and the salt and mash with a potato masher or fork until smooth. Set aside.
Step 2
While the sweet potato is cooking, finely chop the brown onion. Finely chop the carrot (unpeeled). Finely chop the garlic (or use a garlic press). Pick and finely chop the rosemary leaves. Pick the thyme leaves. Drain and rinse the lentils.
Step 3
Preheat the grill to medium-high. In a large frying pan, heat a drizzle of olive oil over a medium-high heat. Add the onion and carrot and cook until softened, 5-6 minutes. Add the garlic, rosemary, thyme and tomato paste and cook, stirring, until fragrant and the tomato paste has darkened, 2-3 minutes.
Step 4
Add the lentils, diced tomatoes, brown sugar, the water, crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people) and the remaining butter to the frying pan. Simmer until reduced slightly, 5-7 minutes. Stir in the baby spinach leaves until wilted. TIP: Add a dash of water if the mixture looks dry!
Step 5
Transfer the filling to a medium baking dish. Top with the sweet potato mash and sprinkle with the shredded Cheddar cheese. Grill until the cheese is melted, 8-10 minutes.
I hope you enjoy and tag me #danistevens when you make this dish.
Happy Wednesday 💋💋💋
xxDani
Now you can decorate them anyway you like, with fresh berries, dusting sugar or icing. We just happened to do all three!
Ingredients
Method
For the icing mix some vegan cream cheese, icing sugar, vanilla extra with a squeeze of lemon. So yum!
Garnish with your favourite toppings and devour immediately while it's warm and fresh. It keeps well covered in the fridge for a few days but really doesn't last long here amongst the seven of us!
I hope you enjoy these and mix and match your different flours for your dietary requirements and use seasonal or frozen fruits.
Happy Tuesday and see you over on Instagram!
xxDani
]]>It's been so fun working with CocoTribe these last few months and creating delicious recipes from their yoghurt and icecream range.
Ingredients
1 packet of Tofu
2-3 Tbs CocoTribe Greek Yogurt
1 cup of Breadcrumbs
1-2 cubes of Chicken seasoning (I use Massel available at Coles or Woolworths)
Drizzle of olive oil
Salt and pepper
Method
1. Drain tofu and use paper towel to make them as dry as possible.
2. Coat them in yoghurt and toss them with seasoning and breadcrumbs
3. Preheat oven 170C degrees and drizzle olive oil in a baking tray and bake until golden brown. If your little ones can't wait either shallow pan fry them or use an air dryer.
4. Serve with your favourite dipping sauce, we used the CocoTribe Greek Yoghurt and added some chutney. Enjoy !!
I hope you had a wonderful weekend and enjoy this Meatless Monday dish.
xxDani
]]>The average length of a hug between two people is 3 seconds. But the researchers have discovered something fantastic. When a hug lasts 20 seconds, there is a therapeutic effect on the body and mind. The reason is that a sincere embrace produces a hormone called "oxytocin", also known as the love hormone. This substance has many benefits in our physical and mental health, helps us, among other things, to relax, to feel safe and calm our fears and anxiety. This wonderful tranquilizer is offered free of charge every time we have a person in our arms, who cradled a child, who cherish a dog or a cat, that we are dancing with our partner, the closer we get to someone or simply hold the Shoulders of a friend.
A famous quote by psychotherapist Virginia Satir goes, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” Whether those exact numbers have been scientifically proven remains to be seen, but there is a great deal of scientific evidence related to the importance of hugs and physical contact. Here are some reasons why we should hug::
Oxytocin is a neurotransmitter that acts on the limbic system, the brain’s emotional centre, promoting feelings of contentment, reducing anxiety and stress, and even making mammals monogamous. It is the hormone responsible for us all being here today. You see this little gem is released during childbirth, making our mothers forget about all of the excruciating pain they endured expelling us from their bodies and making them want to still love and spend time with us. New research from the University of California suggests that it has a similarly civilising effect on human males, making them more affectionate and better at forming relationships and social bonding. And it dramatically increased the libido and sexual performance of test subjects. When we hug someone, oxytocin is released into our bodies by our pituitary gland, lowering both our heart rates and our cortisol levels. Cortisol is the hormone responsible for stress, high blood pressure, and heart disease.
Connections are fostered when people take the time to appreciate and acknowledge one another. A hug is one of the easiest ways to show appreciation and acknowledgement of another person. The world is a busy, hustle-bustle place and we’re constantly rushing to the next task. By slowing down and taking a moment to offer sincere hugs throughout the day, we’re benefiting ourselves, others, and cultivating better patience within ourselves.
Affection also has a direct response on the reduction of stress which prevents many diseases. The Touch Research Institute at the University of Miami School of Medicine says it has carried out more than 100 studies into touch and found evidence of significant effects, including faster growth in premature babies, reduced pain, decreased autoimmune disease symptoms, lowered glucose levels in children with diabetes, and improved immune systems in people with cancer.
Hugs strengthen the immune system. The gentle pressure on the sternum and the emotional charge this creates activates the Solar Plexus Chakra. This stimulates the thymus gland, which regulates and balances the body’s production of white blood cells, which keep you healthy and disease free.
Almost 70 percent of communication is nonverbal. The interpretation of body language can be based on a single gesture and hugging is an excellent method of expressing yourself nonverbally to another human being or animal. Not only can they feel the love and care in your embrace, but they can actually be receptive enough to pay it forward to others based on your initiative alone.
Hugging boosts self-esteem, especially in children. The tactile sense is all-important in infants. A baby recognizes its parents initially by touch. From the time we’re born our family’s touch shows us that we’re loved and special. The associations of self-worth and tactile sensations from our early years are still imbedded in our nervous system as adults. The cuddles we received from our Mom and Dad while growing up remain imprinted at a cellular level, and hugs remind us at a somatic level of that. Hugs, therefore, connect us to our ability to self love.
Everything everyone does involves protecting and triggering dopamine flow. Low dopamine levels play a role in the neurodegenerative disease Parkinson’s as well as mood disorders such as depression. Dopamine is responsible for giving us that feel-good feeling, and it’s also responsible for motivation! Hugs stimulate brains to release dopamine, the pleasure hormone. Dopamine sensors are the areas that many stimulating drugs such as cocaine and methamphetamine target. The presence of a certain kinds of dopamine receptors are also associated with sensation-seeking.
Reaching out and hugging releases endorphins and serotonin into the blood vessels and the released endorphins and serotonin cause pleasure and negate pain and sadness and decrease the chances of getting heart problems, helps fight excess weight and prolongs life. Even the cuddling of pets has a soothing effect that reduces the stress levels. Hugging for an extended time lifts one’s serotonin levels, elevating mood and creating happiness.
Hugs balance out the nervous system. The skin contains a network of tiny, egg-shaped pressure centres called Pacinian corpuscles that can sense touch and which are in contact with the brain through the vagus nerve. The galvanic skin response of someone receiving and giving a hug shows a change in skin conductance. The effect in moisture and electricity in the skin suggests a more balanced state in the nervous system – parasympathetic.
So please go hug someone after you read this for as long as you can hold a hug. Even your fur babies love a good squeeze!!!!
Happy Thues day and have an amazing start to a brand new week!
See you over on Instagram and
SENDING YOU A VIRTUAL HUG
xxDani
]]>For more Listen to One Year No Beer podcast.
Thank you One Year No Beer for having me!
If you need a cheer leader and support come connect with me on Instagram, Facebook and Twitter.
Also Beyond Blue, RUOK and Alcohol Drug Foundation are amazing professional services to help you through your journey.
Have an amazing day!
xxDani
]]>1 cup of macadamias
1/3 cup of cacao powder
3 tablespoons of melted coconut oil
2 tablespoons of organic maple syrup
the cherry
2 cups desiccated coconut
3 tablespoons coconut oil
3 tablespoons maple syrup
1 teaspoon vanilla extract
1 cup frozen pitted cherries (or tinned)
1/3 cup frozen raspberries
the choc
200 grams 85% dark chocolate, melted or whatever your preference 🍫 is
method
1. Line a square 20cm tin with baking paper over-hanging the sides for easy access.
2. Blend macadamias, cacao powder, coconut oil and organic maple syrup and press into tin. Refrigerate to set.
3. Add the cherry ingredients into blender until the mixture is well combined and the coconut has broken down. Spoon the second layer mixture over the base. Press the mixture firmly into the tin and place in the freezer for 1 hour to set.
4. Once set, melt the chocolate and pour over 2 layers, return to the fridge/freezer to set.
5. Slice......
Devour and enjoy!
xxDani
]]>Served with delicious Cocotribe vanilla icecream, this is what Mothers Day is all about. Love.
Ingredients
Topping
x6 Granny Smith Apples
1-2Tsp of cinnamon
Squeeze of half a lemon and zest
Pastry
2 cups of Flour and 1/2 cup of Oats
1 cup Vegan butter (chilled, chopped in cubes)
3 Tbs Coconut Sugar (or any sweetener you prefer)
1tsp Salt
4tbs Cold Water
Method
This is the fun part, massaging all the pastry ingredients together in this bowl. Alternatively make your life mess and easy free and place all ingredients in a food processor.
Meanwhile place all the apples, cinnamon and lemon into a pot and simmer until it thickens. Allow to cool.
Once the pastry is finished, line a cake tin, use a fork to allow air to flow during the baking. Bake in 180C degrees oven for 30-40 minutes or when golden brown
Serve with this delicious pie with Cocotribe vanilla icecream.
Enjoy this lovely crisp, crumbly pastry base with a soft, juicy centre YUM.
Wishing all the Mama’s past, present and future a wonderful Mothers Day.
XxDani
]]>It could be as simple as ordering a chicken salad (less the chicken, instead replace with falafels or tofu) or it could be a creamy cauliflower and spinach pastry instead of a sausage roll. It's all about taking baby steps and making subtle changes.
Here are my 4 favourite Plant Based dishes using the delicious CocoTribe range which I have been highlighting for the month April.
Caramelised Mushrooms Pasta
Tzatziki Dip
My friends over at Cocotribe have put together this great "Top 4 Reasons to Pivot to Plant Based" infographic which are great baby steps on living our best life, healthy and sustainable.
Happy Wednesday and see you over on Instagram.
Much love,
xxDani
]]>It's such a colourful dish, full of flavour and is one of our staple monthly recipes.
Ingredients
1/2 pumpkin peeled and cubed
1-2 beetroot cubes
1 red onion sliced
1 lemon cut into wedges
1 packet cooked quinoa
2-4 chicken stock (I use Massel vegan range)
1/2 cup of currants
1 cup of dukkah
1 cup of walnuts
1 packet of vegan halloumi
Cocotribe Natural Yogurt
1 cucumber grated
Handful of fresh mint
Salt and pepper to taste
Drizzle of olive oil
Method
1. In an oven tray drizzle olive oil over the vegetables and roast in a preheated oven 180C degrees until golden brown or for a quicker version, pan fry. I used my new Circulon Total to grill my veggies.
2. Cook quinoa as per packet instructions, add chicken stock and currants. Meanwhile toast walnuts and dukkah and set aside.
3. Grate cucumbers and squeeze off excess water, mix with Cocotribe natural yoghurt and mint. Add salt and pepper to taste. Set aside.
4. Fry up halloumi and assemble plates with quinoa, vegetables, halloumi, sprinkle walnuts and drizzle this delicious fresh tzatziki sauce.
I hope you enjoy making food and sharing it with your families.
Much love,
xxDani
]]>Ingredients
LSA (linseeds, sunflowers, almonds)
Bonsoy milk
Cinnamon
Vanilla powder
Smashed banana
Coconut oil
Method
Mix all ingredients together
Heat a fry pan with some coconut oil, dip bread into mixture
Add to fry pan and cook until golden brown.
Drizzle with some maple syrup and cinnamon.
The kids gave it a thumbs up. It was a little sticky on the fry pan and the first few came out soggy until I got the mixture right and added an additional banana.
Have a sensational Wednesday!
What I love about this recipe, it’s simple. Truly, only a few ingredients go into Baklava. Filo pastry, walnuts or pistachios (or mix both), butter, maple syrup, sugar, lemon, cinnamon and water.
Baklava
Ingredients
40 sheets filo pastry (2 x 375g or 1 x 1lb pack, Note 1 for pack sizes)
500g walnuts (you can also use pistachios)
285 g / 10 oz unsalted butter , melted and slightly cooled
1 tsp cinnamon powder
SYRUP:
1 cup / 200g white sugar
2 tbsp lemon juice
3/4 cup / 185 ml water
1/2 cup / 170 g maple or rice malt syrup
Method:
1. For best results, thaw filo pastry overnight in the fridge then take out of the fridge 30 minutes prior.
2. Place nuts and cinnamon in a food processor. Pulse 15 times or until fine crumbs - don't let it turn into powder.
3. Preheat oven to 160C / 325F.
4. Base: Brush base of pan with butter. Lay over one sheet of filo. Brush with butter. Repeat to use 10 sheets, brushing every single sheet with butter. Scatter over 3/4 cup walnuts.
Mid layers: Cover with 5 sheets of phyllo, brushing every sheet with butter. Top with 3/4 cup walnuts. Repeat 3 more times.
5. Cut the baklava into 4 long strips, then cut on the diagonal to make diamonds. Bake for 1 hour - 1 hr 15 minutes until golden brown.
6. Meanwhile, make syrup (needs time to cool)
Remove from oven and immediately pour over syrup.
7. Leave to soak for at least 6 hours, preferably overnight.
Enjoy!!!! I could eat this every week but I can't, life is all about balance so maybe I'll make it for Mother's Day.
Happy Tuesday.
XxDani
]]>
1-2 packets of flat bread or tortillas
2-3 cups of cooked brown rice
2 cans of corn
2 cans of black beans (or any legume variety)
3-4 ripe tomatoes
2 avocados
1-2 cucumbers or spinach leaves
1 brown onion diced
2 crushed garlics
1tbs Mexican spice mix
2 cans crushed tomatoes
1tbs tomato paste
Olive oil
Salt and pepper to taste
This dish is exquisite and super easy to make. Thanks to my friends at HelloFresh for always inspiring me.
Ingredients (serves 6-8)
1. Preheat the oven to 220°C/200°C fan-forced. Cut the sweet potato and carrot (both unpeeled) into 1cm chunks. Place the sweet potato, carrot, a drizzle of olive oil and a pinch of salt and pepper on an oven tray lined with baking paper. Toss to coat, then roast until tender, 20-25 minutes.
TIP: Cut the veggies to the correct size so they cook in the allocated time.
2. While the veggies are roasting, roughly chop the capsicum. Finely chop the garlic (or use a garlic press). Thinly slice the spring onion and long red chilli (if using). Cut the lime (see ingredients list) into wedges. Drain and rinse the red kidney beans.
3. In a large pot or saucepan, heat a drizzle of olive oil over a medium-high heat. Add the capsicum and cook, stirring, until softened, 3-4 minutes. Add the garlic and mild Caribbean jerk seasoning and cook, stirring, until fragrant, 1-2 minutes. Add the diced tomatoes with garlic & olive oil, coconut milk and crumble in the vegetable stock cubes.
4. Add the red kidney beans to the soup and bring to a simmer. Simmer until slightly thickened, 6-10 minutes.
TIP: Stir through a splash of water if you prefer a thinner soup.
5. Stir the roasted sweet potato and carrot and the baby spinach leaves through the soup. Season to taste with salt and pepper. Add a squeeze of lime juice to taste.
6. Divide the Caribbean bean and coconut soup between bowls and sprinkle with the spring onion and chilli (if using). Serve with any remaining lime wedges.
So good! So fresh, delicious and easy to make.
Check my real time Instagram stories for this recipe
Happy Tuesday!
xxDani
Who pressed the reset button?
If you have ever wanted some time out, you’ve got it. We have all the time in the world as this reset button has been pressed, for some of us it’s what we have all been waiting for a very long time.
Most of us will have time to reassess what is truly important in our lives. When everything else stops, what keeps going?
Our dreams or fears? Change is inevitable, it’s already happening around us. It is up to us to embrace it or suppress it. I know I would much rather evolve and change the way the world has been running, and be more connected with people. The hustle of everybody working and needing to be the best entrepreneur and making six figures, burning out and being unhealthy/ unhappy really isn’t sustainable.
Don’t get me started with our innocent animals, and beautiful Mother Nature, she has suffered long enough with all our single use plastic, gas emissions and climate change.
The two major fear factors going around us at the moment are, death and money. People are literally dying at a rapid pace from Covid-19 and losing their jobs. I should know first-hand, as Adrian called me (when he went up the street to grab us all an ice cream the other night) and said;
”Babe, I’ve just been fired!”
I couldn’t believe my ears! He’s spent close to six months with this company, building his pipeline, with exceptional customer relationships and rapport. He recently phoned me after his performance review to tell me how much his management team valued him, his leads and contacts and what an incredible asset he is to the company.
I was so proud of him. He’d finally found a work environment that truly valued and recognised him for all the skills and strengths he brought to the role.
The line was silent after that..... Adrian was completely gobsmacked! All I said was;
“Honey I am so sorry to hear your news. Come home, let’s eat ice cream. Everything will be okay. I love you.”
A very good friend of ours reached out the next day to double check with Fair Trade; apparently you cannot get fired “effective immediately” due to the coronavirus without entitlements.
That day he was contacted again by his boss stating the reason for his termination which was due to “bad performance”.
Nothing made sense!
The only thing that truly makes sense is that we, as a community, need to come together and help each other. I know the government is also assisting families financially, we are hoping the banks place our mortgage on a 3-6 month holiday because realistically, all we really need is food and a roof over our heads. Everything else is superficial. The Old World went crazy!!!!
This is the greatest opportunity I know in my lifetime (I’ve been here for 46 years) to embrace equality. Everyone in the world stands equal together today. This virus doesn’t judge colour, race, religion, gay, straight or the location we live in. Now is the time to go within and really find “our true selves.” Spiritual growth is where it’s at, we have been way too busy trying to make money, look beautiful and be part of some institution when our spiritual self is what we need to focus on.
This is what will guide us into the now and future, the nature of our mind.
Life is ever changing with many emotions. It’s our time to navigate into the “unknown” and when our jobs are removed, or there’s no more botox, alcohol, smoking, hair dyes, gyms and all the other many distractions: WHO ARE WE without all these things?
Solitary confinement is the answer for all of life’s lessons and growth. Learn who you truly are and what you need to do to move forward. Learn from your past, what was working, what wasn’t, was work stressing you out, living with someone or somewhere you couldn’t afford, buying clothes or driving cars that didn’t leave you much cash at the end of the week?
This spiritual pause is a gift of a lifetime. Honour it and learn as much as you can. Connect with everyone that is wanting to help you from your yoga, meditation teacher or healers online are offering free sessions to help people teach how to build our spiritual muscle.
All our kids are home and we have been given access to online learning, so I’m kinda loving this New World. I knew a recession was coming, we were all warned that it would sweep around the world quickly but it’s left our household unprepared – let’s be honest, it’s left everybody shocked worldwide.
So take charge and action this week, write the list of things that you have always wanted to do;
A New Skill
That Family Catch Up (via Skype)
Learn A New Language
Learn To Play An Instrument
Tidy and Repair Your Home
Clean Out Your Pantry
Go for Long Family Walks, Explore Nature
Spend Time With Your Family
Creative and Relaxing Fun
Science Learning
Reading Books Out loud Together
Exercises and Dancing
This list is never ending......
What will you choose to do in any of your spare time now for YOU?
xxDani
|
Especially this delicious curry. All too often when we refer to curry we don’t give much thought to what it means. But just how did curry get its name? There are different theories from where the word originated from. It could refer to the French “cuire”, which means “to cook”, as some believe. It was also mentioned in the title of a book in the 1700’s called “Forme of Cury”. The most likely origin of the word “curry”, comes from the Tamil name “kari”, which was a soup-like spiced sauce as it was first described in the mid-17th century in a Portuguese cookbook.
Coconut Chickpea Curry
Ingredients (serves 6)
2 cups of washed spinach
2 sliced carrots
2 sliced zucchini’s
1 small piece of grated ginger
4 crushed garlics
1 cup coconut cream
1 tbs olive oil
2-4 tbs Tandori paste (depends how hot you like it!)
2tbs tomato paste
2 cans of crushed tomatoes
3-4 cups of cooked rice
Cucumber Yoghurt
1 cup Cocotribe natural yoghurt
1 grated cucumber
1 handful of chopped fresh mint
Salt and pepper to taste
Method
1. Heat olive oil in pan and infuse ginger and garlic together, add tandoori, tomato paste, crushed tomatoes and sauté for 5 minutes.
2. Add vegetables and chickpeas and cook until soft.
3. While the curry is simmering mix your cucumber with yogurt and chopped mint. Add salt and pepper to taste.
4. Then add the spinach just before serving with cooked rice, a dollop of cucumber yogurt with sprinkled chilli flakes.
This took less than half an hour to make and Mietta was my assistant chef making the cucumber yoghurt all by herself.
An absolutely divine dish. Done in a flash while we all have fun in the kitchen and catch up on our day.
I hope you enjoy making it too! Let me know how you go and please tag me #danistevens.
Happy Tuesday!
xx Dani
]]>We had a left over roasted veggies so I bundled them into the batter however you can shred, dice, chop and grate fresh seasonal veggies of your choice. You are the creator after all.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Zucchinis are a good source of vitamins A, C and K (important for helping your blood to clot). They also contain minerals such as potassium (which helps to regulate blood pressure) and manganese (involved in the regulation of brain and nerve function). Zucchini contains dietary fibre, which is important for a healthy bowel. Energy – 100 g of green-skinned zucchini supplies 60 kJ (80 kJ for golden-skinned).
What a delight this is to make! The aromas are outta this world. The ingredients are simply found in your pantry which is the easy part.
I've loved this recipe from so many inspirational people over the years and here's one of my fave combinations.
You can mix things up and use herbs eg: thyme or mint, dried chilly, anise seeds, fennel seeds etc. As for the type of nuts you can use, most recipes have roasted almonds and hazelnuts, however, I've used pine nuts, pistachios, macadamia, cashew nuts or all of the above.
As I mentioned it's a pantry staple recipe you can simply explore and experiment yourself.
Delicious Dukkah
Ingredients
2/3 cup hazelnuts
1/2 cup sesame seeds
2 tablespoons coriander seeds
2 tablespoons cumin seeds
2 teaspoons freshly ground black pepper
1 teaspoon Himalayan sea salt
Method
I simply use the stove top and pre-toast all my nuts and spices. Ensure you remove the hazelnut skin (I rub them between a tea towel).
Use a blender or a morta and pestle to make a fine mixture and combine all these aromatic flavours together.
We love serving ours with crusty bread and dipping it in olive oil. Or sprinkling it ontop of our lunch salads or dinners!
Happy Tuesday! Watch our day on our Instagram stories and BIG LOVE to Kidspot for featuring my recipe.
xxDani
It is such a simple pantry staple in our family home, you'll love it as a hero salad, side serve or even in a wrap.
Legumes is packed with goodness, yet often overlooked. Legumes are plant-based foods and include beans (such as baked beans), chickpeas, lentils and split peas. They are high in fibre, a source of protein and full of antioxidants, vitamins and minerals. In fact legumes help nourish our body with B vitamins, iron (non-heme), phosphorous, zinc, calcium, magnesium and folate.
Avocado single serve of avocado (1/4 or 50g) boasts healthy fats, fibre, folate, niacin, vitamins C, B5, E & K, potassium and antioxidants. This amazing fruit can also boost the nutrition of other healthy foods.
Spinach is an excellent source of vitamins A, B2 and B6, C and K (important for helping your blood to clot). It also contains minerals such as iron, potassium (which helps to regulate blood pressure) and manganese (involved in the regulation of brain and nerve function). Spinach contains dietary fibre, which is important for a healthy bowel. Energy – 100 g of spinach supplies 50 kJ.
We know spinach was the muscle power food for Popeye right? I just read French soldiers in World War I, when weak from losing lots of blood were given wine fortified with spinach juice.
Ingredients (serves 6)
1 packet of spinach and rocket salad
2 cans of lentil
2 cans of chickpeas
2 cans of sweet corn
200gm olives
2-3 avocados
1 juice of lemon
1 crushed garlic
1/2 tsp rice malt syrup
2tbsp olive oil
S&P
Method
Wash salads, open and wash legumes, corn and add into a salad bowl with olives, cut avocados in chunks or smashed, mix lemon juice, olive oil, garlic with rice malt syrup and pour over salad. Mix until all the goodness is combined and ready to eat under 10 minutes!
Enjoy.
For more simple and nutritional meals you can create with avocado's, try my Avocado Tofu and Mushroom breakfast and delicious Avocado Bruschetta.
Have a sensational day!
xxDani
]]>Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.
Thanks to its bran layer, brown rice is more nutritious than its white cousin. High in antioxidant vitamin E, key minerals and 'good' fats, it also has magnesium, which is essential for strong bones, and potassium, which helps control blood pressure.
Sesame seeds are rich in fibre, phytonutrients and healthy mono- and polyunsaturated fats (such as omega-3 and omega-6 fats) which are beneficial for heart health and reducing inflammation.
Ingredients
2-3 cups of cooked brown rice
1 chopped carrot
grated fresh ginger (or 1tsp ginger powder)
1 red capsicum sliced
250g green beans trimmed
1 pinch chilli flakes
½ lemon sliced into wedges
½ block firm tofu cut into 1cm pieces
A dust of flour
1 tbsp mixed sesame seeds
2-3 tbsp teriyaki sauce
Splash of olive oil
Method
1. Finely grate the ginger and garlic. In a medium saucepan, splash a dash of olive oil over a medium heat. Add the ginger and garlic and cook until fragrant, 1-2 minutes. Set aside with your cooked brown rice.
2. Add the carrot, capsicum and beans and cook, stirring occasionally, until tender, 5 minutes. TIP: Add a splash of water to speed up the cooking. Add a pinch of chilli flakes (if using) and cook until fragrant, 1 minute. Season with salt and pepper.
FYI: I transfer the veggies on top of the cooked brown rice and cover to keep warm.
3. In a medium bowl, combine the firm tofu and plain flour and toss to coat.
4. Return the frying pan to a medium-high heat with a good drizzle of olive oil. When the oil is hot, add the tofu and cook, turning occasionally, until golden, 5-7 minutes. Remove the pan from the heat and add the mixed sesame seeds and teriyaki sauce. Toss to coat the tofu in the sauce mixture.
5. Divide the garlic-ginger rice between bowls (unless doing a large family like mine pictured above). Top with the veggies and teriyaki tofu. Spoon over any excess sauce remaining in the pan, sprinkle with the crispy shallots and top with a squeeze of lemon juice.
Big love and shout out to our friends at HelloFresh for making our life easy cooking for a family of six.
What's for dinner at yours?
xxDani
]]>I have been on this earth long enough (turning 46 next week!) and nothing beats one-on-one interaction and connection in today's world. As a stay at home mum, I have had the absolute privilege of connecting online with thousands of people world wide everyday.
Now I want to see you in person. I would love you to take 2 minutes for YOU+ME=WE and answer this quick survey so I can make sure our connection is the best ever!
I cannot wait to meet you in person soon!
Collections ]]>I have recently given up drinking coffee (39 days today) because of a few reasons. I no longer wanted to rely on something to stimulate me or give me the quick “pick me up” the unfair trade and people not getting the pay they deserve but the kicker was all the pesticides being sprayed on the crop!
Coffee is a soft commodity and is the second largest commodity product behind oil traded around the globe.
I also recently read the Tox Free Family article about coffee hence wanting to delve into this topic for health purposes and just to give you the facts from the health departments and science back up.
****
The simple answer is yes.
But this isn’t a shut and closed answer.
Chemical exposure depends on many factors including environment, farming, crop treatment, harvesting, storage practices and distribution.
Coffee, is the second most commonly traded commodity in the world, after petroleum.
Coffee, being a much sought after consumable product, not only treats it’s crops with chemicals, but does everything it can to cut costs including inferior drying, re-wetting, large batch roasting, and bad storage practices in the post-production handling of coffee.
Here’s a document I found about the numerous sprays and cocktails we are sprinkling on our coffee fIelds.
* * *
International Coffee Council 122th Session
17-21 September 2018 London, United Kingdom
Background
ICC 122-10 Rev. 1
7 September 2018 E
Original: English
Maximum Residue Limits (MRLs)
1. The International Coffee Organization is committed to keeping Members informed about food safety issues, particularly regarding the Maximum Residue Limits (MRLs) of pesticides applicable to coffee. Members were, therefore, requested to update details of MRLs for pesticides used in the coffee production process (see document ED 2267/18).
2. Up to 25 July 2018, the ICO received replies from Angola, Cameroon, Costa Rica, Côte d'Ivoire, the Democratic Republic of the Congo, the European Union, Gabon, Ghana, Guatemala, Honduras, Japan, Nicaragua, Rwanda, Sierra Leone, Togo and Uganda. In addition, information has been made available for one non-member country, China. Additional information was received from Japan on 4 September 2018. This report consolidates the information to provide a database of the 32 chemicals applicable to coffee, showing the MRLs in each country for which information is available.
Action
The Council is requested to consider this document.
MAXIMUM RESIDUE LIMITS
1. This report contains information on the Maximum Residue Limits (MRLs) of pesticides applicable to coffee in selected countries. These limits, as well as other sanitary, phytosanitary and technical requirements (SPS and TBT), may affect the trade of green, roasted and soluble coffee.
2. The attached table lists the MRLs for the 32 pesticides applicable to coffee beans (SB 0716) and roasted coffee (SM 0716) covered by the Codex Alimentarius (first two columns). The Codex was established in 1963 by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) to provide harmonized international food standards, guidelines and codes of practice. The Codex has 189 members and 225 observers. MRLs for pesticides are established by the Codex Committee on Pesticide Residues, and limits for 32 pesticides applied to coffee were listed as of August 2018. However, the Committee considers new limits on a yearly basis, so Members are advised to check directly with the Codex. Further information is available at www.codexalimentarius.net.
2. The attached table also compares MRLs for Codex with data for individual exporting and importing markets that have reported MRLs values to the ICO. For each pesticide, the highest MRL is highlighted in bold, and the lowest in italics. The information provided covers approximately 62% of world exports and 70% of world imports.
3. National regulations for MRLs of pesticides applied to coffee can be divided into three categories:
a) Following Codex guidelines: Colombia*, Costa Rica and Cuba*.
b) Following Codex guidelines combined with the standards defined by one or more of the following entities: The East African Community (EAS), the European Union (EU), Japan and the USA Environmental Protection Agency (EPA). Member countries in this category are: Cameroon, the Democratic Republic of the Congo
(DRC), Ecuador*, Guatemala, Honduras, Nicaragua, Rwanda and Uganda.
c) Own national standards: Brazil*, EU, Ghana, Indonesia*, Japan, Kenya* and the
USA*.
4. In addition, Angola, Côte d'Ivoire, Gabon, Haiti* and Togo reported negligible use of pesticides, while no quality standards at national level have been defined by China.
However, the coffee-planting area in Yunnan province, in China, follows the 4C’s baseline sustainability standard, which contains three lists of pesticides, divided into Unacceptable Practices pesticides, Red List pesticides and Yellow List pesticides.
* As reported in document ICC-110-3 Rev. 2, 25 February 2013.
The contents of this document are based on information made available by Members and in the public domain. Reasonable effort has been made to ensure its accuracy at time of publication. However, the ICO does not warrant the accuracy of this information and cannot accept responsibility for errors, inaccuracies or omissions that may be contained in this document.
So there you have !! That’s why I don’t drink coffee anymore.
How about you? Did you know you are drinking 32 chemicals per day? I didn’t either so that’s one less thing I want to poison my body with. Drugs, nicotine, alcohol and now coffee.
Bring on the healing and hydration to my body.
xxDani
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These sweet potato boats are simply divine and inspired by my gorgeous new girlfriend and Karen Fischer, who made these over the school holidays and now they are a Sunday night staple at our house.
I love making these the night before as it's a super quick ensemble of fruit and yogurt and whatever toppings you have in the freezer, fresh fruit bowl or pantry.
Mango Coconut Magic Overnight Oats
Ingredients
½ cup rolled old fashioned oats
½ cup plant based milk (soy, almond, coconut)
¼ cup coconut or soy yogurt
1 tablespoon chia seeds
1 tablespoon sweetener of choice (rice malt, maple syrup, palm sugar)
1/4 teaspoon vanilla extract
Method
Place all ingredients into a large glass container and mix until combined.
Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
You can experiment with toppings either the night before (it will be more infused) or add before serving. If the mixture is too thick, add more water or milk and mix.
Extra Topping Ideas
Nutella with banana's and chopped hazelnuts! 1tsp nutella, 1/2 banana sliced, 1tsp hazelnuts.
Apple Cinnamon, grate 1/2 apple and sprinkle cinnamon. Add 3-4 chopped pecan nuts, drizzle with maple syrup.
Peanut butter jelly, 1tbs peanut butter and 1tsp strawberry jam. Add extra peanuts for added crunch.
Mango Coconut Magic, use fresh mango's (frozen works well too) and add 1tsb coconut shards, 1/2 tsp coconut sugar and slivered almonds to decorate and taste.
This is a really simple breakfast and dessert meal prep that always comes in handy for our little humans. I find it satisfying when I want a sweet treat when I am watching tv so my fave is the Nutella version.
Happy Wednesday!
xxDani
]]>This is such a delicious recipe and the kids can never taste the black beans. Winning!
Black beans are a rich source of carbohydrates, fiber and protein. Beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy.
Chocolate Brownies with Black Beans
Ingredients:
1 1/2 cup cooked black beans
2 tablespoons cacao/cocoa powder
1/2 cup rolled oats
1/4 teaspoon sea salt
1/3 cup maple syrup
1/4 cup extra virgin olive oil (I use Cobram light flavour, extra for greasing
2 teaspoons vanilla extract
1/2 teaspoon baking powder
1/2 cup dark chocolate chips
5 Mejdool dates, pitted
Icing sugar for dusting (optional)
Directions:
Preheat oven to 180 degrees Celcius (350 degrees F). Line a 9 inch by 9 inch baking dish with baking paper. Coat the baking paper with a layer of oil.
In a food processor, add the beans, cocoa powder, oats, sea salt, maple syrup, oil, and vanilla extract and process for 6 minutes. Add dates and process for another two minutes.
Transfer mixture to a bowl, and fold in the baking powder until completely mixed in. Stir in chocolate chips.
Pour batter evenly into pan, and bake for 26 minutes, rotating after 18 minutes, or til slightly firm to the touch.
Cool slightly, and then cut into squares.
Sprinkle over sifted icing sugar.
* This recipe was adapted from a recipe from the National Gourmet Institute and the lovely Caroline from Preventative Nutrition. We had these delicious sweets the last time we caught up and the kid’s loved them!!
I am so proud of my dear friend Caroline, she just got accepted to do a research degree at Bond University with a full scholarship!!!! WOO HOO!!!! She will be performing a systematic review looking at whether healthy dietary patterns like the Mediterranean, vegetarian, and vegan diets do in fact reduce inflammation in cardiovascular disease patients.
The greatest thing about this is once this paper is published they plan to roll this into the PhD program and trial a culinary intervention with CVD patients teaching them how to cook to improve their health and reduce any future cardiovascular events.
How good is that? You must be so proud Caroline for making a difference in people’s lives. BRAVO!!!!
Wishing you a Happy New Year and let’s eat great again! Let me know your resolutions this year and how I can help. I have decided to stop drinking alcohol so if you’re keen too, come join us #danisoberteam.
Happy FRIDAY!!!!
xxDani
Caramelised Onions and Garlic Mushroom Creamy Pasta
(Serves 6)
Ingredients
2 x 500g sliced mushrooms
3 x onions - sliced
3 crushed garlic
2-3tbs olive oil
2-3 cups soy milk
1 cup Cocotribe yogurt
2tbs Massel beef stock
Splash of water
Cooked pasta
Method
Drizzle olive oil in pan and sauté garlic and onions until golden brown, add a splash of water and continue to caramelise adding beef stock.
Caramelised onions become golden brown due their natural sugars which make these babies that little more flavoursome.
Add sliced mushrooms and combine all the flavours together, add milk, yogurt and simmer until the sauce thickens. Boil pasta in the meantime and once cooked, drain and add with the mushroom sauce. If the sauce is too runny, I blend 1 cup of the mixture which becomes a thick puree and helps thicken the sauce or add some flour.
I hope you enjoy this recipe and are having a sensational Sunday. See you over on our Instagram stories.
xxDanI
]]>Chocolate Ginger Bread Reindeers
Ingredients
Method
Preheat over to 160C
In a large bowl combine butter, sugar, golden syrup, spices and bicarb. Combine well.
Sift in flour slowly and mix until just combined.
Take the dough mixture and place on a floured surface and knead until . If the dough is too soft (sometimes moisture varies with coconut and brown sugars) add a little more flour (or refrigerate to set a little).
Roll out dough to 5mm thickness and cut with shaped cutter.
Add smarties button and bake in batches for around 8 minutes on a cookie tray lined with baking paper.
Cool on a wire rack and decorate ears dipped in melted chocolate and allow to set or cool in fridge.
Happy Christmas Eve hope you’re having an amazing night with family and friends.
xxDani
This cordial is a versatile base, mix with soda or tonic water to make a refreshing drink and finish with strips of fresh rhubarb, mint and lime wedges.
Ingredients
375g raspberries
1 cup (220g) caster* (superfine) sugar
1 1/2 cups (375ml) water
1/2 tbsp lemon juice
*substitute with
Method
To make the raspberry cordial, place the raspberries, sugar, water and lemon juice in a medium saucepan over medium-low heat and simmer, stirring occasionally, for 8–10 minutes. Allow to cool slightly. Using a stick blender, blend until smooth. Strain the mixture into a 1½ cup capacity (375ml) bottle or jug, discarding any solids, and refrigerate until chilled.
Thanks Country Road for this delicious feature.
I love sharing everything that I come across and if you need a dairy free, chocolate and nut treat over Christmas be sure to check out Donna’s Hazelnut Icecream, it’s delicious.
Wishing you an amazing time with your family and friends.
Much love from our family to yours.
xxDani
]]>When I came across this polenta pizza by Adam Siedlecki, I knew I had to interview him and get this incredible recipe.
more amazing recipes Magazyn KUKBUK
Serves 4 people (45 minutes)
Components:
Polenta:
Water 600 ml
salt 2 teaspoons
1 teaspoon fresh oregano
1 teaspoon fresh thyme
200 g corn porridge
2 tablespoons olive oil
salt and pepper to taste
Method:
Boil water, add spices and groats, finally oil. We cook 20 minutes on low heat, stirring constantly.
We pour onto a parchment lined sheet and form circles 1.5 cm thick. We form the edges. We leave it to cool.
Curd from sunflower:
1 cup shelled sunflower
1 cup spring water
4 teaspoons yeast flakes (inactive)
half lemon juice (possibly pickled cucumber water)
salt
4 teaspoons chopped dill
4 teaspoons chopped chives
Method:
Rinse the sunflower on a sieve (it will not be washed out in an ugly grey colour). While mixing, pour water in the goblet mixer until a creamy consistency is obtained, remembering that in the next hours the mass will thicken. Then mix with the rest of the ingredients except dill and chives. Season with salt, add dill and chives and mix by hand so as not to grind them. The water we use should be boiled and cooled down, or mineral.
Toppings:
5 g spinach leaves
1 peeled red chopped onion
dried tomatoes
capers
walnuts
lemon peel
Ensemble:
Cooled polenta, smear with a brush with oil, bake at 230C degrees until the edges become browned and crispy. Then we grease with sunflower curd cheese and we put additions on top.
Adam Siedlecki is a head chef at Leonardo verde Restaurant since 2018, loves mountains and dogs.
He has developed and conducted many cooking workshops for top animal charities: Open Cages and Viva!
He has gained experience as a sous chef at top restaurant: “La Iberica”, as voted by Gazeta newspaper.
In his own words: “I have been developing my skills as a professional chef from ten years now, starting with Mediterranean cuisine and after years of experience in different types of restaurants I returned to plant based cooking, finding many challenges and fulfilment at Leonardo Verde. As a team we aim to reduce the harmful effects on the environment whilst creating creating delicious and simple dishes which are also full of flavor. I enjoy creating vegan versions of Italian and Spanish classic dishes.”
1. How do you usually start your day?
I like to get up with the sun, while my family is still asleep. I make myself a cup of hot tea and step out on the balcony where I proceed to plan my day in peace and quiet. The city is about to come to life as I’m charging my batteries with the first rays of the morning sun. It is in this moment of morning clarity that best ideas and inspirations pop up to my head. Next, it’s time for the family breakfast. I feel truly blessed that I can share the first meal of the day with the loved ones. Overall, I find cooking gratifying, but preparing and sharing the first meal of the day with the loved ones reminds me of my purpose and puts me in a special mood. The breakfast is followed by a thirty-minute walk to the restaurant. Calm and quiet mornings prepare me to take in the rest of the day with greater sense of awareness and inner peace.
2. When did you first become passionate about cooking vegan food ?
The social environment in which I grew up was immersed in veganism. It was only natural that I transitioned to vegan diet while still being a teenager. Already then, I had to start to balance my diet. However, my family did not look at my diet favorably; they thought of veganism as a dietary “oddity”.
When I was 18, I started to work as commis chef in a Spanish restaurant. Back then there was no vegan gastronomy in Poland. Almost by default, in order to keep developing my skills I had to try more and more of the meat dishes. Gradually the plant-based diet began to disappear from my life. Vegan hiatus lasted until my daughter was born. At that time, I started wondering what kind of values I would like to instill in her. I realized that veganism was part of my identity and that by eating meat I acted against my nature and against my ideals. I think that being happier and more fulfilled as a parent will help in raising happy and fulfilled child. That’s when I decided to return to the plant based diet and to become a chef in a vegan restaurant. I wanted to use my prior culinary experiences and skills to elevate the vegan cuisine.
3. What does a healthy lifestyle look like to you?
I think of a healthy lifestyle in terms of balance; physiological and spiritual equilibrium. We need to take care of our bodies and minds equally. In order to maintain a healthier body, I excluded sugar and processed foods from my family’s diet. We try to get supplies from local farmers and from local farmers market. It allows us to get to know the growers of our food on the first name basis, exchange ideas, and ask them how they grow their produce. I make sure that despite my busy schedule and physically demanding career I find time for a good workout. Morning jog or evening training session at the boxing gym recharges my body and spirit. Maintaining balanced body and psyche goes hand in hand with balanced vegan diet.
4. What’s a childhood habit or mannerism that has followed you into adulthood?
I’ve always drunk lots of hot beverages; ever since my childhood days. It just so happened that I grew fond of drinking hot beverages with the spoon remaining in the mug. I brew hot tea or coffee, poor it into the mug, stir it but the spoon is not going anywhere. It stays in the mug until I’m done. Unlike 007 I take my hot beverages stirred, with a spoon. My parents tried to break that habit but to no avail. It persists until this very day. If you ever visit a restaurant or attend a business meeting and notice a guy sipping a cup of coffee with the spoon still sticking out of it, you know it’s most likely me.
5. What can we find on your plate?
All types of groats, pickled (fermentated) food, variety of pressed oils from local seeds, root vegetables, tempeh, carrots of different color varieties (kids especially like them!)
6. Name three things you can’t leave the house without and why?
A swiss army knife.
A book; currently “Wild Fermentation” by Sandor Kats – I try to fill rare moments of inactivity with a good read.
House keys; can’t leave without them but … quite frequently I leave them at home
7. Who’s inspires you?
I’m inspired by the people I meet during my daily walks. I’m inspired by the stories they tell and by the stories I overhear them telling.
Thank you so much Adam for sharing your life with us. It's been amazing getting to know you more.
When you come visit us in The Land Down Under, I look forward to showing you our sun rising in the best beach in Australia!!!!
xxDani
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Two thirds of our organism are made of water. Surprising data reveals that 75% of our brain and our muscles, 92% of our blood, and 22% of our bones, are made of water. Additionally our body needs water to carry out its most basic functions, for instance, water keeps the temperature of our body in check, it is necessary to exhale, transport nutrients and oxygen to our cells, and it helps the body absorb the aforementioned nutrients.
In studies, dehydration has been associated with increased fatigue, anger, and confusion as well as mood problems and decreased vigor. You need to be well hydrated for your cells to work properly. Drinking water also helps maintain a healthy heart rate and blood pressure. Being dehydrated can zap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, and dizziness
And if that is not reason enough, drinking water can help clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, but just a week of drinking a healthy amount of water (about 2 litres per day) can have positive effects on your skin , says The Australian Nutrition Foundation.